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USER’S MANUAL
PART 1 - Assembly .................................................. 2
Parts List and Parts Descriptions ............................. 2-3
Assembly Instructions .......................................... 4-10
Monitor Installation .............................................11-16
Post-Assembly Safety Checklist ................................ 17
Recording Order Information ................................... 18
PART 2 – Using the Vasa Ergometer ..................... 19
Safety Review .....................................................19-22
Resistance Settings ............................................23-25
Using the Vasa Monitor........................................26-37
Monitor Summary of Functions................................. 38
PART 3 – Technique & Form .................................. 39
Swim Stroke Technique .......................................40-44
Surf Paddling Technique ......................................45-46
Kayak & Canoe Paddling Technique ......................47-48
Nordic Poling Technique ......................................49-50
Other Exercises ...................................................51-52
PART 4 – Swim Training Tips & Workouts ............ 53
High Elbow and Pulling Path .................................... 53
Drills for Improving Swim Technique.....................54-58
Stroke Rates of Olympic Swimmers .......................... 59
Training Videos ....................................................... 59
Workouts & Tips from Coach Richard Shoulberg ........ 60
Workouts: General .............................................61-63
Workouts: Triathlon/Open Water Swim ................64-67
Training Log ........................................................... 68
Racing: Vasa Challenge & World Rankings ...........69-70
Training Notes ........................................................ 71
PART 5 - Maintenance & Troubleshooting ............ 72
Maintenance Instructions.....................................72-77
Troubleshooting ..................................................78-79
Guarantee & Warranty Information.......................80-81
PART 6 - Vasa Extras ............................................. 82
Accessories & Replacement Parts .........................82-83
VASA, INC.
1 ALLEN MARTIN DRIVE
ESSEX JUNCTION, VERMONT USA 05452
TEL: 802.872.7101
FAX: 802.872.7104
EMAIL: [email protected]
WEB: www.vasatrainer.com
PART 1 - ASSEMBLY
1.1 - VASA ERGOMETER - PARTS DESCRIPTIONS
›
š
™
œ
V A
S A
Ÿ
V A
PART NAME
¡
1.
2.
3.
4.
5.
6.
7.
8.
9.

PART NUMBER
Front Assembly ...........................VE-1
Monorail .......................................16AL-E
Bench ..........................................4P
Seat Carriage ...............................3-VT0796
Tether Cord .................................VE-TETHER
Rear Stanchion ............................VE-2
Monitor ........................................VM-1
Damper Door ...............................VE1-DD
Caster Wheel ...............................23PS
Kayak Parts
11
(Swim paddles, exercise handles not shown)
If KAYAK Ergometer, also includes these parts (see inset):
10. Monitor mount bracket .............VE-K-MMB
11. Foot Bracket .............................VE-K-FB
12. FB Mounting bracket .................VE-K-FP-C
ž
10
(Exercise handles, kayak shaft not shown)
12
Please READ entire assembly section before beginning assembly.
The parts for your Vasa Ergometer are packed in three boxes (four if you upgraded to
an XL bench). Please unpack and assemble your new Vasa Ergometer in the SPECIFIC
ORDER outlined on the following pages. We recommend unpacking and assembling
the parts from Box 1 and Box 2 (and 4 if applicable), and then unpacking and attaching
WKHIURQWDVVHPEO\IURP%R[7KLVVSHFL¿FRUGHULVWRDYRLGDQ\GDPDJHWRWKHIURQW
assembly.
IMPORTANT: Please save Box 3 and its inner packaging. Box 3 and its packaging
LVVSHFL¿FDOO\GHVLJQHGWRSURWHFWWKHIURQWDVVHPEO\,QWKHXQOLNHO\HYHQWWKDW
you would need to ship the Vasa Ergometer, we recommend using Box 3 and its
packaging to ship the front assembly.
2
Vasa Ergometer User’s Manual
PART 1 - Assembly
07/01/11
S A
VASA ERGOMETER - PARTS LIST
BOX 1 CONTENTS (measuring 36”x16”x9” )
PART NAME
PART #
REAR STANCHION ASSEMBLY
STANDARD BENCH (or XL Bench)
SEAT CARRIAGE ASSEMBLY
TETHER CORDS (M, H)
INSTRUCTION MANUAL
HARDWARE BAG
button head screw - 2 1/2”
hex jam nut
hex cap screw - 1” (yellow zinc)
lock washer
ÀDWZDVKHU
hex key allen wrench - 3/16”
hex key allen wrench - 5/32”
wrench - 7/16”
wrench - combo 9/16” & 1/2”
screwdriver
VE-2
4P (XL UPGR)
3-VT0796
VE-TETHER
IM
(see below)
11P
18PS
14SC
14A-P
3
12A-PS
12B-PS
14B-PS
14D-PS
VE-1-SDR
QUANTITY
1
1
1
2
1
1 bag
2
2
4
4
1
1
1
1
1
LOCATION
BOX 1
BOX 1 (BOX 4)
BOX 1
SMALL BOX INSIDE BOX 1
SMALL BOX INSIDE BOX 1
SMALL BOX INSIDE BOX 1
If you ordered the SWIM ERGOMETER, you will receive these additional items:
EXERCISE HANDLES
POWER PADDLES
8M-WHD
PWR PPAD
2
1 pair
SMALL BOX INSIDE BOX 1
SMALL BOX INSIDE BOX 1
BOX 2 CONTENTS (measuring 89”x3”x3”)
MONORAIL
16AL-E
1
BOX 2
1
1
BOX 3
SMALL BOX INSIDE BOX 3
BOX 3 CONTENTS (measuring 35”x29”x18”)
FRONT ERGOMETER ASSEMBLY
MONITOR (with 2 “AA” batteries)
VE-1-FF
VM-1
If you ordered the KAYAK ERGOMETER, you will receive these additional items:
KAYAK ERG FOOT BRACE
FOOT BRACE MOUNTING BRACKET
CONNECTING HARDWARE
KAYAK SHAFT ASSEMBLY
MONITOR MOUNT BRACKET ASSEMBLY
3M DUAL LOCK VELCRO STRIP
VE-K-FB
VE-K-FP-C
1
1
(see instructions sheet with foot brace)
VE-K-SHAFT
1 (2 sections)
VE-K-MMB
VE-K-DLV
1
2
NOTE: Look for the KAYAK SYMBOL throughout the manual (shown here
VSHFL¿FWRWKH.D\DN.LW
BOX
BOX
BOX
BOX
BOX
BOX
3
3
3
3
3
3
) for key instructions
SAVE
ALL
PACKAGING
Box & inner packaging
for Box #3
07/01/11
Vasa Ergometer User’s Manual
PART 1 - Assembly
3
1.2 - ASSEMBLING YOUR VASA ERGOMETER
8QSDFNDQGDVVHPEOH\RXUQHZ9DVD(UJRPHWHULQWKHVSHFL¿FRUGHURXWOLQHGEHORZXQSDFNDQG
assemble the parts from Box 1 and Box 2 as instructed, then you will unpack and attach the front
DVVHPEO\IURP%R[7KLVVSHFL¿FRUGHULVWRDYRLGDQ\GDPDJHWRWKHIURQWDVVHPEO\
IMPORTANT: Please save Box 3 and its inner packaging for the unlikely event that you would need
WRVKLSWKH9DVD(UJRPHWHU%R[DQGLWVSDFNDJLQJLVVSHFL¿FDOO\GHVLJQHGWRSURWHFWWKHIURQW
assembly.
STEP 1: UNPACK BOX 1 AND BOX 2 (DO NOT UNPACK BOX 3 YET)
8QSDFN%R[DQG%R[DQGOD\WKHFRQWHQWVRXWRQWKHÀRRU
NOTE: DO NOT UNPACK BOX 3. Once the monorail, bench and rear stanchion are assembled, you
will slide the front assembly out of Box 3 and attach it directly to the monorail.
BOX #1
HARDWARE BAG INCLUDES:
REAR
STANCHION
(VE2)
R
V A S A
R
Choice of World Champions
STANDARD
BENCH
(4P)
XL BENCH
IN BOX #4
V A S A
hex jam nut (2)
5/32” hex key allen
wrench (1)
1” hex cap screw (4)
7/16” wrench (1)
lock washer (4)
9/16”-1/2”
combo wrench (1)
ÁDWZDVKHU
SEAT CARRIAGE
(3-VT0796)
IN BOX #1 - SWIM VERSION
screwdriver (1)
BOX #2
V A
POWER PADDLES
(PWR PPAD)
3/16” hex key allen
wrench (1)
2 1/2” button
head screw (2)
TETHER CORDS
(VE-TETHER)
EXERCISE HANDLES
(8M-WHD)
BOX #3
S A
MONORAIL (16AL-E)
IN BOX #3 - KAYAK VERSION
FRONT END
ASSEMBLY
METERS
/100M
SPM
WATTS
Setup
Review
Display
Shift
PERFORMANCE
MONITOR (VM-1)
LOCATED WITHIN
INTERNAL BOX
FOOT BRACE
(VE-K-FB)
& BRACKET
(VE-K-FMB)
MONITOR MOUNTING
L-BRACKET
(VE-K-MMB)
DUAL LOCK VELCRO
(VE-K-DLV)
KAYAK SHAFT
2 PIECES
(VE-K-SHAFT)
4
Vasa Ergometer User’s Manual
PART 1 - Assembly
07/01/11
STEP 2: ASSEMBLE BENCH TO SEAT CARRIAGE
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the bench) is facing up.
2.2. Position the seat carriage so that the metal bracket with the drilled holes is face down on the bench
(Figure A). Line up the middle holes of the bracket with the holes in the padded bench. NOTE: The
bench will be wider on one end than the other. Position the seat carriage so that the U-bolt on the seat
carriage is at the narrower end of the bench.
3XWRQHORFNZDVKHURQWRHDFKRIIRXU´KH[FDSVFUHZVEUDVVFRORUHG7KHQSXWRQHÀDW
washer onto each of the four 1” screws.
2.4. Thread one screw with both washers through the middle hole on the corner brackets of the
seat carriage (Figure B) and into the holes in the padded bench. Tighten the screws with the 7/16”
wrench until the lock washer and the bolt are snug.
CAUTION: Do not over tighten the hex cap screws, as this could pull out the metal T-nuts inside the
bench.
rolling too far forward.
NARROW END
UNDER SIDE OF
BENCH
SEAT CARRIAGE
U-BOLT
WIDE END
Figure A
insert hex cap screws
with washers through
the middle hole of each
corner bracket
Figure B
U-BOLT
SEAT CARRIAGE
tighten with 7/16” wrench
1” hex cap screw
(brass colored)
CAUTION: do not over tighten
lock washer
ÁDWZDVKHU
BOTTOM SIDE OF
BENCH
BENCH
07/01/11
Vasa Ergometer User’s Manual
PART 1 - Assembly
5
STEP 3: PADDED BENCH ASSEMBLY ONTO MONORAIL
3.1. /D\WKHEHQFKDVVHPEO\ZLWKWKHVHDWFDUULDJHXSRQWKHÀRRUQH[WWRWKHPRQRUDLO
CAUTION: To prevent damaging seat rollers when installing the monorail, carefully and slowly feed the
PRQRUDLOLQWRWKH¿UVWVHWRIUROOHUV'R127IRUFHWKURXJKUROOHUV+ROGWKHPRQRUDLOOHYHOGXULQJWKH
installation.
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of rollers (Figure A).
3.3. Gradually guide the monorail through to the second set of rollers (Figure B), continuing to keep it level.
DO NOT FORCE through, so as not to damage the rollers.
3.4. After installing the rail through the seat carriage, it should look like Figure C.
Figure A
Figure B
T-slot UP
KEEP MONORAIL LEVEL
& DO NOT FORCE
carefully & slowly feed the monorail
through 2nd set of rollers
Figure C
U-BOLT
REAR
FRONT
NOTE:<RXPD\¿QGWKDWWKHVHDWFDUULDJHVHHPV³WLJKW´RQWKHPRQRUDLOUROOLQJZLWKVRPHUHVLVWDQFH
This is normal, since the rollers need to conform to the monorail. You’ll need to do about 25 - 100
repetitions on your Vasa Trainer before the rollers wear and conform to the monorail and roll smoothly.
As the rollers wear, they’ll leave some residue on the monorail which needs to be wiped off regularly
with a ScotchBrite pad, or a non-abrasive or cloth rag. Any dust or residue accumulation on the
monorail will inhibit optimal functioning of the rollers. See maintenance section of this manual for
instructions on how to clean your monorail.
6
Vasa Ergometer User’s Manual
PART 1 - Assembly
07/01/11
STEP 4: MONORAIL INTO THE REAR STANCHION ASSEMBLY
4.1. Loosen the socket set screw on the corner of the rear stanchion head (Figure A) using the 3/16” hex key
Allen wrench.
4.2. Hold the rear stanchion assembly upside down and slide the bracket over the rear section of the
monorail (Figure B).
4.3 Align the holes and insert a 2 1/2” button head screw through bracket and monorail. Thread the hex jam
nut on the end of bolt. Tighten to secure with a 5/32” Allen wrench and 7/16” wrench (Figure C).
4.4 Tighten the socket set screw against monorail using the 3/16” hex key Allen wrench. This will secure
the monorail to the inside of the sleeve so that it won’t loosen or rattle while in use (Figure C).
$I¿[DWHWKHUFRUGWRWKHUHDUVWDQFKLRQ'ULQJDQGWKH8EROWRQWKHVHDWFDUULDJH)LJXUH'
Figure A
Figure B
REAR STANCHION
ASSEMBLY
U-BOLT
REAR
loosen the socket set screw
FRONT
slide the bracket on to the REAR of the monorail.
NOTE: The U-bolt is closer to front
Figure C
Figure D
š
attach cord
™
1. insert and tighten 2 1/2” button head
screw and hex jam nut.
attach the tether cord to the seat carriage U-bolt and
the rear stanchion D-ring
2. tighten socket set screw with 3/16” hex
key wrench
07/01/11
Vasa Ergometer User’s Manual
PART 1 - Assembly
7
STEP 5: UNPACKING FRONT ERGOMETER ASSEMBLY (BOX #3)
5.1. Carefully lay the box down on the side marked “SIDE 1”.
V A
2SHQWKHERWWRPRIWKHER[)LJXUH$<RXZLOO¿QGDQ
“Instruction Sheet” inside. IMPORTANT: DO NOT OPEN THE TOP
END OF BOX - YOU MUST OPEN THE BOTTOM END.
S A
Completed assembly of Steps 1-4:
Rear Stanchion, Bench, and Monorail
5.3. After opening the bottom of the box, remove the cardboard and foam padding that were protecting
the assembly (open end only). Set the cardboard insert aside. Place the foam padding in front of the
box opening (Figure B). The foam padding will act as a cushion to prevent surface scratches upon
removal. SAVE BOX #3 AND ALL PACKAGING MATERIAL.
IMPORTANT: Before continuing, have the parts in STEP 1-4 (from the User’s Manual) preassembled and close at hand. You will need to attach the front assembly to the monorail.
CAUTION: DO NOT LET GO OF THE FRONT ASSEMBLY. It will not stand securely by itself.
Hold securely until it is attached to the monorail in STEP 6.
5.4. Slide the entire front assembly out of the box (Figure C). Hold the top bar and lift to an upright
position (Figure D). Set the Inner Box (containing the Monitor) aside until Step 9.
5.5. Tilt the front assembly so that the wheels engage, allowing for easy transport (Figure C). Be sure
to have a secure hold on the frame so it does not fall over.
5.6. Wheel over to the monorail / rear stanchion assembly. In your User’s Manual, follow STEP 6 to
attach to monorail. NOTE: have the 3/16” hex key wrench available in case you need to loosen the set
screw on the front assembly in the next step.
Figure A
Figure B
Remove packaging inserts.
Set cardboard insert aside.
Place foam in front of box
opening to protect front
assembly.
BOX #3
OPEN BOTTOM
SIDE 1 down
CARDBOARD INSERT
FOAM PADDING
(under cardboard)
CARDBOARD
INSERT
position foam
padding in front
of open box
š
open BOTTOM END of box
Figure C
™
Figure D

lift toward monorail
(monorail will insert
here)
carefully slide
assembly onto
foam padding
›
œ
lift up to
engage the
wheels for
transport
SAVE
ALL
PACKAGING
Box & inner
packaging
WHEELS
8
Vasa Ergometer User’s Manual
PART 1 - Assembly
07/01/11
KAYAK EQUIPMENT - SUPPLEMENTAL INSTRUCTIONS REQUIRED
If you have purchased a KAYAK ERGOMETER or KAYAK KIT, please locate the separate instruction
sheet packaged with the Kayak Foot Brace (part #VE-K-FB). <RXZLOOQHHGWRLQVWDOOND\DNVSHFL¿F
parts at this point prior to continuing with your assembly.
STEP 6: ATTACH FRONT ERGOMETER ASSEMBLY TO MONORAIL
6.1. Hold the front Ergometer assembly upright in one hand. Lift the front end of the monorail up to the
height of the front stanchion sleeve (on the Ergometer assembly). Insert the monorail into the sleeve
until the holes in the sleeve line up with the holes in the monorail (Figure B).
NOTE: If the monorail will not slide all the way into the front stanchion sleeve, loosen the socket set
screw on the corner of the front Ergometer assembly (Figure A) using the 3/16” hex key allen wrench.
Do not removeWKHVRFNHWVHWVFUHZ-XVWORRVHQHQRXJKVRWKHPRQRUDLOFDQ¿WLQVLGHWKHVOHHYH
6.2. Insert one 2 1/2” button head screw through the sleeve and the monorail (Figure C). Thread and
tighten one hex jam nut (Figure C). Tighten with 5/32” allen wrench and 7/16” wrench.
6.3. Tighten the socket set screw against monorail using the 3/16” allen wrench. This will secure the
monorail to the inside of the sleeve so that it won’t loosen or rattle while in use (Figure C).
Figure A
monorail into
™ slide
front stanchion sleeve
MONORAIL
FRONT
ERGOMETER
ASSEMBLY
FRONT STANCHION
SLEEVE
V A
S A
Figure B
if necessary, loosen the
socket set screw with 3/16”
hex key wrench
REAR STANCHION
socket
set screw
INSTALLATION TIP
hex jam nut
Figure C
,IWKHµEROWLVGLϞFXOWWRLQVWDOO
press the rear cover in so it provides
more clearance for the 2 1/2” screw
(see photo right). In some cases, it
might be necessary to remove the front
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the rear cover.
V A
S A
THUMB IS PUSHING
COVER IN
and tighten
š insert
2 1/2” button
head screw and
hex jam nut
07/01/11
›
tighten socket set
screw with 3/16”
hex key wrench
Vasa Ergometer User’s Manual
PART 1 - Assembly
9
STEP 7: ATTACHING PADDLES OR HANDLES TO DRIVE CORD
7.1. Choose which attachment you would like to use for your workout: swim paddles, exercise handles,
kayak shaft or canoe paddle.
7.2. Take the drive cord clip (Figure A) on each end of the drive cords, and snap desired attachment into
the connection loop/ring (Figure B).
NOTE: The Kayak Shaft is shipped in two sections. You must pre-assemble the kayak shaft before
attaching it to the drive cords. Assembly of Kayak Shaft shown below (Figure C).
Figure A
V A
DRIVE CORD
CLIP
S A
Figure B
SWIM PADDLES
Attach the clip to bail
on paddle
EXERCISE HANDLES
Attach the clip to metal
D-ring on handle
KAYAK or CANOE PADDLE SHAFT
Attach the clip to cord loop on paddle shaft
SNAP PIN
Figure C
Join the two snap pin
sections of the Paddle
Shaft together.
SNAP PIN
HOLE
10
Vasa Ergometer User’s Manual
PART 1 - Assembly
07/01/11
PERFORMANCE MONITOR INSTALLATION OVERVIEW
The following steps will walk you through the proper installation of the Performance Monitor. The “Monitor
Location” section will review the various monitor locations. Select the location that will provide the best
visibility for your training needs.
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‡0RQLWRU,QVWDOODWLRQDQG$GMXVWPHQW
Performance monitor operation will be covered in Part 2 of this manual.
METERS
/100M
SPM
WATTS
Setup
Review
Display
Shift
CAUTION: The monitor is a sensitive unit. Please handle with care at all times.
STEP 8: INSTALLING BATTERIES IN THE PERFORMANCE MONITOR
8.1. Locate the performance monitor in the small box packed inside BOX 3.
8.2. Insert the two “AA” batteries (included) into the battery compartment on the back side of the monitor.
IMPORTANT: REMOVE THE BATTERIES if the Vasa Ergometer will be idol for 3 months or more.
STEP 9: ATTACHING THE CABLES TO THE PERFORMANCE MONITOR
NOTE: Step 9 is informational only at this time. Do NOT connect the monitor to connection cables until
directed to in Step 10.
9.1. The back of the monitor has three connection ports: X, R, and L (Figure A). You will only be using the
ports labeled “R” and “L”. Do NOT use the port labeled “X” .
9.2. Locate the two cables extending from rear cover. The cables will be exiting from either:
1) the cable channel above the damper door (Figure B); or
2) through a 5/8” hole below the monorail bracket of the front frame (Figure C)
9.3. One of the cables will have a BLACK STRIPE at the end of the cable next to the connection end.
Connect the BLACK cable into the L port on the back of the monitor (Figure D). Connect the remaining
unmarked cable into the R port.
IMPORTANT: Always power the monitor OFF after you connect the cables to reset.
Vasa Inc. www.vasatrainer.com 1(800)488-VASA
Vasa Inc. www.vasatrainer.com 1(800)488-VASA
NO PORT
HERE
CONNECTION
PORTS
Figure A
Use L and R labeled
ports only.
Do NOT use X port.
07/01/11
BLACK
STRIPE
ON CABLE
Figure B
Figure C
Cables extending through cable
channel ABOVE damper door.
Cables extending through
hole ABOVE cable channel.
Vasa Ergometer User’s Manual
PART 1 - Assembly
Figure D
Connect cable with the BLACK
STRIPE to “L” port. Connect the
other cable to “R” port.
DO NOT USE “X” PORT.
11
STEP 10: POSITIONING THE PERFORMANCE MONITOR
There are four mounting options based on the type of training you will be doing on your Vasa Ergometer.
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QHHGV6SHFL¿FLQVWDOODWLRQLQVWUXFWLRQVRQWKHIROORZLQJSDJHV
A) SWIM - LOW MOUNT (Standard)
BEST LOCATION FOR: Swimmers & Surfers.
Ideal for workouts lying on the bench.
NOTE: Install on stem so the monitor can be adjusted (tilted) and secured
for best viewing angle.
1) SWIM LOCATION
Mounted Low on Stem
Installation Instructions for SWIM MOUNT: See STEP 10-A
B) KAYAK - HIGH MOUNT
BEST LOCATION FOR: Kayak & Canoe paddlers.
Ideal for workouts sitting on the bench.
NOTE: Install on stem so the monitor can be adjusted (tilted) and secured
for best viewing angle.
2) KAYAK LOCATION
Mounted High on Rail Stem
Installation Instructions for KAYAK MOUNT: See STEP 10-B
CAUTION: Do NOT USE THIS MOUNT when performing workouts while
lying on the bench. As the bench travels up the rail, you could damage
the monitor or injure yourself.
Can
Alternate
between
these two
mounts
C) MULTI-PURPOSE - ALTERNATING HIGH/LOW MOUNT
BEST LOCATION FOR: Various workouts (exaple: Swim & Kayak)
Ideal for a variety of workouts requiring both lying or sitting on the bench.
NOTE: Easily switch from High (Rail) Mount to Low Mount in seconds. Both
locations allow for securing set angle for best viewing.
Installation Instructions for MULTI-ALTERNATING: See STEP 10-C
3) MULTI/ALTERNATING LOCATION
Mount either High or Low
(both on Stems)
D) MULTI-PURPOSE - FIXED MOUNT
BEST LOCATION FOR: Multiuser(s) with different needs.
Stationary/Fixed position that does not require any set-up.
NOTE: Least desirable location$QJOHRIWKHPRQLWRULV¿[HGZKLFKZLOO127
allow you to adjust the tilt.
Installation Instructions for MULTI-FIXED: See STEP 10-D
4) MULTI - FIXED POSITION
Mounted Middle on Velcro
Detailed instruction for each monitor location to follow.
12
Vasa Ergometer User’s Manual
PART 1 - Assembly
07/01/11
STEP 10-A: LOW POSITION MONITOR MOUNT
Best viewing angle for exercises done lying on the bench.
(Swim, Surf Paddling, etc.)
You will be attaching the monitor to the monitor mounting stem located just
above the damper door on the front ergometer assembly (Figure A). Cable
wires should be coming out of cable channel above the damper door.
10A.1. First, attach the cables to the monitor as described in STEP 9.
NOTE: The monitor may automatically turn ON when the cables are connected.
Before beginning your workout, turn the monitor OFF and wait a second or two
until you hear a beep. Push the ON button to power back on and begin your
workout.
10A.2. Next, you will attach the mounting ball (on back of monitor) to the
mounting socket located just above the damper door. Before you attach
the mounting ball, make sure the hose clamp is located on the neck of the
mounting stem and not on the prongs of the socket (as in Figure B). Line
up the mounting ball with the socket and push gently so that the two snap
together.
Figure A
Best position for Swimming,
6XUÀQJHWFO\LQJRQWKHEHQFK
cable
channel
mounting ball
10A.3. To secure the position of the monitor, bring the hose clamp over
the socket prongs and tighten with your screw driver (Figure C). This step
ensures the monitor will not move out of position while machine is in use.
You may need to tighten periodically if the monitor is adjusted frequently.
socket (prongs)
mounting
stem
10A.4. The monitor mounting stem is designed to allow for customized
viewing. To adjust the ANGLE (tilted up and down, tilted right and left), use
the ball and socket (Figure D). To move the POSITION (right side or left side),
be sure to use the stem to slide the monitor right or left (Figure E).
hose clamp
Figure B
Join mounting ball and socket
together
IMPORTANT: Do NOT slide the monitor to adjust Left and Right position. You will NOT have to
loosen the Hose Clamp for any of these adjustments.
SLIDE STEM
ONLY
Do NOT use
monitor to slide
left to right
Figure C
Tighten hose clamp by turning
“clockwise”
07/01/11
Figure D - adjusting ANGLE
adjust ANGLE by rotating on ball and socket.
Do NOT slide left and right, use stem to slide
Vasa Ergometer User’s Manual
PART 1 - Assembly
Figure E - adjusting POSITION
adjust POSITION of monitor by sliding
stem Left & Right
13
STEP 10-B: HIGH POSITION MONITOR MOUNT
Best viewing angle for exercises done from seated or kneeling on bench.
(Kayak, Canoe, Nordic Poling, Physical Therapy)
You will be attaching the monitor to the L-bracket that will be mounted to the
monorail (Figure A). Cable wires must be routed through the center hole located
2 inches below the monorail bracket. This will provide optimal viewing of the
monitor during kayak or canoe paddling workouts.
10B.1. Place the L-Bracket on the monorail 6 inches from the metal monorail
bracket (Figure B) with the mounting socket facing the bench.
10B.2. Wrap the Velcro cinch stap around the monorail, feed the Velcro through
WKHEXFNOHHQGSXOOWRWLJKWHQDQGSUHVV9HOFURGRZQWR¿[/EUDFNHWLQSODFH
(Figure C).
Figure A
Best position for Kayaking, Canoeing,
etc. (sitting on the bench)
Position 6”
from bracket to
bracket
10B.3. Attach the cables to the monitor as described in STEP 9. The cables
will be on each side of the rail for this mounting system.
NOTE: The monitor may automatically turn ON when the cables are
connected. Before beginning your workout, turn the monitor OFF and wait a
second or two until you hear a BEEP. Push the ON button to power back on
and begin your workout.
L-bracket
rail mount
<-- front of
Ergometer
monorail
monorail bracket
10B.4. Next, you will attach the mounting ball (on back of monitor) to the
mounting socket on the L-bracket. Before you attach the mounting ball,
make sure the hose clamp is located on the neck of the mounting stem and
not on the prongs of the socket (as in Figure D). Line up the mounting ball
with the socket and push gently so that the two snap together.
Figure B
Attach L-bracket to monorail. Cinch
down Velcro strap to secure in place.
10B.5. To secure the position of the monitor, bring the hose clamp over the
socket prongs and tighten with the provided screw driver (Figure E). You
may need to tighten periodically if frequently adjusted.
10B.6. The monitor mounting stem is designed to allow for customized
viewing. To adjust the ANGLE (tilted up and down, tilted right and left), use
the ball and socket (Figure F).
Figure C
L-bracket attached to monorail.
hose clamp
mounting ball
mounting
socket (prongs)
connection cables
(one on each side of rail)
Figure D
Join mounting ball and socket
together
14
Figure E
Slide hose clamp over
prongs & tighten clamp
by turning “clockwise”
Vasa Ergometer User’s Manual
PART 1 - Assembly
Figure F - adjusting ANGLE
Adjust ANGLE by tilting position of
monitor. Clamp will hold desired
angle.
07/01/11
STEP 10-C: MULTI-POSITION MONITOR MOUNT
Best if you need to alternate between LOW and HIGH mounted positions frequently.
You will be attaching the monitor with either the L-bracket that is be mounted to the monorail (see STEP
10B) or a slight variation of the lower monitor stem mount (shown in STEP 10A). The cable wires be
routed through the center hole located 2 inches below the monorail bracket. This will provide optimal
viewing of the monitor for athletes looking to use their Vasa Ergometer for a variety of workouts.
10C.1. Follow all of the directions on the previous page (STEP 10B) for the installation of the L-Bracket
and high monitor mount.
10C.2. To move the monitor location to the Low Mount, simply disconnect one cable, loosen the hose
clamp, remove the monitor, move the monitor under the monorail. From that point, follow the rest of the
directions in STEP 10A.2 on. You will now be able to quickly alternate the monitor between the higher and
ORZHUORFDWLRQVEDVHGRQ\RXUVSRUWVSHFL¿FZRUNRXW
Monitor mounted on monorail
(high mount).
Best viewing for Kayak & Canoe workouts.
07/01/11
Monitor mounted above damper door
(low mount).
Best viewing for Swim & Surf workouts.
Vasa Ergometer User’s Manual
PART 1 - Assembly
15
STEP 10-D: MIDDLE POSITION MONITOR MOUNT
Best viewing angle for exercises done from seated or kneeling on bench.
(Kayak, Canoe, Nordic Poling, Physical Therapy)
CAUTION: Vasa, Inc. does not recommend this mounting location for
commercial use. Inexperienced users are more likely to cause damage to the
monitor by accidentally letting go of the handles/paddles during a workout
which could easily hit the monitor. The monitor is not warranted against
damage caused by impact of any kind.
You will be attaching the monitor directly to the rear plastic cover of the Front
Assembly (Figure A). Cable wires will need to be routed through the center hole
located 2 inches below the monorail bracket.
Figure A
Multi-purpose use. Monitor stays in
DVWDWLRQDU\À[HGSRVLWLRQ
10D.1. Locate the battery hatch on the back of the monitor. Take one piece of
the provided Velcro strip and remove the tape liner exposing the adhesive. Apply
the adhesive side of the Velcro to the battery hatch. (Figure B). Press Velcro
¿UPO\WREDWWHU\KDWFKVRDGKHVLYHPDNHVVROLGFRQWDFW
IMPORTANT: Do NOT allow the Velcro strip to extend beyond the door
as the adhesive is very aggressive and could prevent the battery hatch from
opening.
10D.2. Next measure & mark the EXACT location on the rear cover of the Front
End Assembly as shown in Figure C below. Remove the adhesive lining on the
VHFRQG9HOFURVWULSDQGDSSO\LWWRWKHPDUNHGORFDWLRQ3UHVV9HOFUR¿UPO\WR
cover so adhesive makes solid contact.
10D. 3. Allow adhesive to bond to cover for 30 minutes before next step.
Velcro
Figure B
Attach Velcro strip to
monitor battery door region.
Do NOT cover any moving
region of the door.
10D. 4. Connect both cable connections to the monitor ports as described in
STEP 9.
10D. 5. Join the two pieces of Velcro together by lining them up to one another
DQGSXVKLQJWKHPWRJHWKHU¿UPO\7KH\ZLOOVQDSLQWRSODFH)LJXUH'
3”
Velcro
2”
Indentation
Line
Indentation
Line
Figure C
Figure D
Multi-purpose use. Monitor stays in
DVWDWLRQDU\À[HGSRVLWLRQ
Top right corner of Velcro is positioned 2”
UP and 3” RIGHT from the indentation lines
on the Front End Assembly.
16
Vasa Ergometer User’s Manual
PART 1 - Assembly
07/01/11
1-3. POST ASSEMBLY SAFETY CHECKLIST
Please review the steps below to assure that your Vasa Ergometer is assembled correctly and ready for safe
use (check if complete).
FRONT
1. ____ Button head screw and nut are assembled on front stanchion head and monorail.
2. ____ Socket set screw on front stanchion head is tightened against the monorail.
REAR (CHECK IF COMPLETE)
3. ____ Button head screw and nut are assembled on rear stanchion head and monorail.
4. ____ Socket set screw on rear stanchion head is tightened against the monorail.
BENCH / SEAT CARRIAGE (CHECK IF COMPLETE)
5. ____ U-bolt on the seat carriage is towards the front assembly.
6. ____ Narrower end of the bench is towards the front assembly.
7. ____ Tether cord is attached between rear stanchion and U-bolt on underside of seat carriage.
MONITOR (CHECK IF COMPLETE)
8. ____ Mounting location of the monitor provides optimal viewing for your workout needs.
9. ____ Connection cables are attached correctly to “R” and “L” labeled ports on the monitor.
10. ____ Hose Clamp is tightened around socket prongs (if applicable).
11. ____ Monitor is adjusted for best viewing (ANGLE and POSITION).
KAYAK KIT (OPTIONAL ACCESSORY)
13. ___ Foot Brace is locked securely in place and in the desired position on the monorail for comfort.
head screw and nut are
™ button
assembled on stanchion head
and monorail
set screw
š socket
is tight
13
foot brace is positioned for
comfort & locked in place.
(optional accessory)
ž narrow end of bench is towards front
V A
monitor is mounted in best
position for viewing
(High, Low, or Middle options)
are attached correctly to
¡ cables
“R” & “L” labeled ports.
11
monitor angle & position adjusted
S A
head
› button
screw and nut
are assembled
on stanchion
head and
monorail
is
 U-bolt
towards front
set screw
œ socket
is tight
Ÿ tether cord attached
10
07/01/11
hose clamp is tightened around socket
prongs and secures monitor mounting ball
Vasa Ergometer User’s Manual
PART 1 - Assembly
17
1.4 - RECORD ORDER INFORMATION
Now that you have completed the assembly, please take a minute to record some information found on
your Vasa Invoice. This will allow us to service you better in the future. Please record:
INVOICE NUMBER: ____________
DATE OF INVOICE: ____________
If you have any questions at this point with the assembly, please contact us.
US customers, please call us toll-free at: 1 (800) 488-VASA
International customers, please call us at:: 1 (802) 872-7101
E-Mail: [email protected]
18
Vasa Ergometer User’s Manual
PART 1 - Assembly
07/01/11
PART 2 – USING THE VASA ERGOMETER
The following sections contain guidelines and tips for using your Vasa Ergometer, the performance monitor, and adjusting the resistance.
2.1. SAFE OPERATION
GETTING SAFELY ON AND OFF
Getting safely on and off your Vasa Ergometer is an important part of your program. Please follow the
guidelines below.
CAUTION: Do not suddenly release the paddles or handles while using the Ergometer. They could
strike the monitor or front assembly and cause damage or injury. Always gently return the handles or
paddles to the ready position on the front assembly.
SWIM POSITION - Lying prone on the bench using swim paddles or exercise handles
1) Place your hands in the handles or paddles, then pull handles/paddles to engage the drive cord.
2) Walk towards bench, placing your hands at the top of bench.
/LHRQWKHEHQFKVRWKDW\RXUFKHVWLVHYHQZLWKWKHIURQWRIWKHEHQFKNHHSRQHIRRWRQÀRRUXQWLO
you are positioned comfortably.
%ULQJ\RXUIRRWRIIWKHÀRRUWKHQEULQJKDQGVLQWRVWDUWSRVLWLRQ
™
š
Place hands in handles
or paddles.
›
œ
Pull handles/paddles to
engage drive cord and place
hands on front edge of bench.
Lie on bench and keep
RQHIRRWRQÁRRUWR\RXU
adjust position on bench.
%ULQJIRRWRϝÁRRUDQG
bring hands into start
position.
KAYAK POSITION - Sitting on the bench facing forward, using the kayak shaft
NOTE: position the bench & seat carriage so it touches the rear stanchion. Be sure the foot brace has
been installed. For Kayak Set-up Instructions (see page 10).
1) Take the kayak paddle shaft in both hands and walk back to the bench.
2) While holding the paddle shaft, place your hands on the front of the bench holding the bench
steady. Swing one leg over the bench and sit down just behind the Vasa logo located on the front
part of the bench (middle of bench).
3) Bring one foot up and place it in the locked foot brace. Adjust your leg position by sliding forward
or backward on the bench so you are comfortable.
4) Bring your second foot up into position and bring the kayak shaft into position. Your hands should
be shoulder width apart.
™
Holding kayak shaft, walk
back to end of bench.
07/01/11
š
›
While holding the paddle shaft,
place hands on front edge of
bench as swing leg over. Sit just
behind Vasa logo.
Place one foot in foot brace.
Adjust seated position for
comfort.
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
œ
Bring other foot up to foot brace
and bring kayak shaft into start
position.
19
GETTING SAFELY ON AND OFF - CONTINUED
OTHER POSITIONS - using handles or ankle straps
SITTING
FACING FORWARD
KNEELING
FACING FORWARD
Straddle bench, then sit on
bench. Bring hands into
position.
SITTING
FACING BACKWARD
Straddle bench, steady
bench with knuckles as you
kneel. Bring hands into
position.
USING ANKLE STRAPS
FACING BACKWARD
Straddle bench, then sit on
bench. Bring hands into
position.
Pull drive cord, then
straddle bench, attach drive
cord to ankle straps, then
sit on bench.
CAUTION: Do not pull the drive cord past the end of the ergometer. This could result in damage
to the Ergometer.
CAUTION: Do not suddenly release the paddles or
handles while using the Ergometer. They could strike the
monitor or front assembly and cause damage or injury.
Always gently return the handles or paddles to the ready
position on the front assembly.
20
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
07/01/11
SAFETY REMINDERS
It’s very important to use common sense and adhere to these safety guidelines in order to avoid injury to
yourself or damage to your Vasa Ergometer. The next few pages review several areas of safety.
7KHIROORZLQJLVD³SUHÀLJKW´VDIHW\FKHFN\RXVKRXOGGREHIRUHXVLQJ\RXU9DVD(UJRPHWHU
‡DO NOT LET GO OF THE HANDLES, SWIM PADDLES OR PADDLE SHAFT while the drive cords are
extended - they could hit and damage your monitor which is NOT covered under warranty. Always
return the handles or paddles slowly to the ready position on the front assembly.
‡)ROORZLQVWUXFWLRQVRQWKHSUHYLRXVSDJHIRUVDIHO\JHWWLQJRQDQGRIIWKH9DVD(UJRPHWHU
‡$OZD\VLQVWUXFWE\VWDQGHUVHVSHFLDOO\FKLOGUHQWRNHHSWRWDOO\FOHDUZKLOH(UJRPHWHULVLQXVHHVSHFLDOO\
RIWKHPRYLQJVHDWFDUULDJHGULYHFRUGVDQGÀ\ZKHHO$YRLGZHDULQJORRVHRUVOLSSHU\FORWKLQJ$OZD\V
tie up long hair so it’s clear of moving parts on the machine.
‡.HHSH\HVDQGKDQGVFOHDURIWKHDLURXWOHWEHORZWKHGDPSHUGRRU7RDYRLGEORZLQJGXVWLQWRWKHDLU
eyes or into the electronics, do not operate in a dusty area.
‡'RQRWRSHUDWHLIWKHSODVWLFFRYHUVRQWKHIURQWDVVHPEO\DUHUHPRYHG
‡'RQRWSXOOWKHGULYHFRUGVSDVWWKHHQGRIWKH9DVD(UJRPHWHU,IWKHGULYHFRUGVEHFRPHVGLI¿FXOWWR
pull (like the cord is stuck), do not continue to pull as this may damage your Ergometer.
‡3HUIRUPSURSHUPDLQWHQDQFHRQ\RXU9DVD(UJRPHWHUDVUHFRPPHQGHGLQ³3DUW0DLQWHQDQFH
Troubleshooting”.
IMPORTANT: Do not release the paddles or handles while using the Ergometer. They could strike
the monitor or front assembly and cause damage or injury. Always return the handles or paddles
slowly to the ready position on the front assembly.
Keep hands, clothing
and loose hair free
of moving seat, drive
FRUGDQGÁ\ZKHHO
IMPORTANT: Do NOT pull the
drive cord past the end of the
ergometer. It could damage
the machine.
AIR INLET
DRIVE CORD &
DRIVE CORD CLIP
Do not operate
with plastic
covers removed
V A
S A
MONITOR
Do not release handles or paddles while
using the Ergometer. They could strike
and damage the monitor.
Do not force the monitor when adjusting it
side to side or up and down. If necessary,
loosen the clamp a bit before adjusting.
DAMPER DOOR
Keep eyes and hands clear of air outlet.
AIR
OUTLET
Do not put anything through the holes of
the perforation in the air inlet and air outlet.
Be sure to remove fastpin with blue handle
before adjusting the damper door.
07/01/11
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
21
SUPERVISING CHILDREN
We recommend supervising children at all times while using the Vasa Ergometer. Please review the
Safety Reminders and Getting On and Off Safely in this section with all children who will use the
Vasa Ergometer. In particular, we recommend the following:
1. Children should train with or be instructed by a parent or coach whenever possible. This
will help reduce the chance of injury. It also can be more motivating and fun.
2. Instruct user’s, especially children, to NEVER LET GO OF THE HANDLES SWIM PADDLES, OR KAYAK
SHAFT while using the Vasa Ergometer to protect the monitor from being damaged. Keep hands
on the handles, swim paddles or kayak shaft until the workout is complete. Return the handles/
paddles/shaft slowly to the ready position on the front assembly (see page 22).
3. Instruct all bystanders to stay clear of the Ergometer while in use, especially of the moving
seat carriage, drive cords and tether cords. Avoid wearing loose clothing and always tie up
long hair.
4. Keep eyes and hands clear of the air outlet below the damper door. To avoid blowing dust
into the air or into the electronics, do not operate in a dusty area.
5. Do not pull the drive cords past the end of the Vasa Ergometer. If the drive cords stops
pulling, do not continue to pull as this will damage your Ergometer.
SECURING YOUR VASA ERGOMETER IN A PUBLIC SETTING
If your Vasa Ergometer is left in a public area, you may wish to “secure or vandal-proof” it to avoid unauthorized use. We recommend the following:
1. Remove any drive cord attachment (swim paddles, handles, or kayak shaft) and tether cords. Store
these and any other accessories in a secure place.
2. To deter unwanted use and protect your investment, keep your Vasa Ergometer covered when not
in use. Vasa Ergometer Covers are available at www.vasatrainer.com and in the back of this
manual.
3. You may wish to unplug and remove the electronic monitor for safe keeping. See “Part 1 - Step 8”
and follow instructions in reverse order to detach.
4. Use a cable and lock between the D-ring on the rear stanchion head and the U-bolt on the underVLGHRIWKHVHDWFDUULDJH7KLVZLOOORFNWKHEHQFKLQD¿[HGSRVLWLRQ
5. Store the Vasa Ergometer in a dry, secure room or closet. Avoid storing the Vasa Ergometer in a
humid, chlorine or salt-air environment.
MEDICAL CLEARANCE - See your Doctor before beginning any exercise program.
CAUTION: Before exercising with the Vasa Ergometer or any other form of exercise, please check
ZLWK\RXUSK\VLFLDQ¿UVW7KLVLVHVSHFLDOO\LPSRUWDQWLI\RXDUHRYHUZHLJKWLI\RXKDYHEHHQLQDFWLYH
for awhile, if you have injuries, or if you have any history of heart disease in your family. If you are
RYHULW¶VDJRRGLGHDWRSHUIRUPDQH[HUFLVHVWUHVVWHVWZLWKDTXDOL¿HGSK\VLFLDQEHIRUH\RXEHJLQ
training. Training with the Vasa Ergometer can be vigorous and demanding. We suggest that you be
in good health to achieve the best results.
22
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
07/01/11
2.2. SETTING THE RESISTANCE ON THE VASA ERGOMETER
7KHÀ\ZKHHODQGWKHGDPSHUGRRUZRUNLQFRQFHUWWRDIIHFWWKHUHVLVWDQFH\RXZLOOIHHOXVLQJWKH9DVD
Ergometer. Tether cords are used to restrict the distance the bench travels on the monorail, and are not
intended as resistance cords.
FLYWHEEL
7KHDLUÀRZUHVLVWDQFHRIWKHÀ\ZKHHOVLPXODWHVWKHUHVLVWDQFHRIZDWHUWKHKDUGHU\RXSXOOWKHPRUH
resistance you feel.
DAMPER DOOR
<RXFDQDGMXVWWKHDLUÀRZUHVLVWDQFHE\FKDQJLQJWKHRSHQLQJRIWKH
damper door on the front of your Vasa Ergometer. The lowest setting “1”
(door fully closed) provides the least resistance and setting “7” (door fully
open) provides the most resistance. Setting #1 is similar to going WITH
the current and Setting #7 is similar to going AGAINST a strong current.
OPTIONAL: The blue fastpin locks the damper door at the chosen setting
(Figure B). This is optional as the damper door will not move when the
fastpin is not inserted.
Figure A
To adjust the damper door, pull/push the bottom of damper door to the
desired setting (1-7) indicated in the window on the top of the door
(Figure A). The ratchet hinge will keep the damper door in place.
SETTING #7
(door open)
Highest/Hardest
SETTING #1
(door closed)
Lowest/Easiest
Figure B
2
SETTING
'DPSHUGRRUVHWWLQJLGHQWLÀFDWLRQ
window
07/01/11
OPTIONAL: you may wish to use the blue fastpin on top right of damper door.
This pin will lock the damper door at desired setting but is not requireed.
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
23
DAMPER DOOR SETTINGS RELATING TO POWER AND FORCE OUTPUT
At high settings (5, 6, 7) it feels like swimming against a current. At low settings (1 & 2) it feels more like
swimming with a current. So if you select a setting of 1, you will have to move your arms faster than your
normal speed in still water to generate the same power (faster stroke rate). If the you select a setting of 7,
you will have to move your arms slower than your normal speed in still water to generate the same power
(slower stroke rate).
Mathematically, this is expressed by the equation Power = Force x Velocity. The fan resistance determines
the force (a higher setting is a higher force) and the hand speed is the velocity. So the same power can
be achieved with either a high resistance setting combined with a low hand speed or a low resistance setting combined with a high hand speed. As you would expect, there will be a setting where an individual can
SURGXFHWKHPD[LPXPSRZHUGXHWRSK\VLRORJLFDODQGELRPHFKDQLFDOHI¿FLHQF\DQGWKLVVHWWLQJZLOOOLNHO\
be different depending on the individual’s body and training. The monitor calculates power by sampling the
force and hand speed many times per second throughout the stroke. Therefore it calculates power produced
& distance swam precisely regardless of the damper door setting. This allows users to choose a damper door
setting according to personal preference.
It is important to remember that the damper door setting is subjective, depending on body type, conditioning
level, and stroke technique. We think that most distance swimmers excel at the low to mid range damper settings (either 2, 3 or 4).
Suggestion: once per week for one month do a 500 meter or a 1000 meter time trial at race pace & race
stroke rate. On week one, set the damper at 2, for week 2, set it at 3 and so on. You’ll discover the damper
door setting that allows you to perform your best for that distance. Measure your heart rate, watts, and
WLPH0RQLWRULQJWKHVHZLOOKHOS\RXDUULYHDWWKHPRVWHI¿FLHQWVWURNHUDWHWHFKQLTXHDQGKHDUWUDWHWR
sustain the power and pace you need to improve. NOTE: Use the “Audible Stroke Rate Tempo Beeper” to
help swim at your desired stroke rate. For full details on the Audible Tempo Beeper, continue to the section
on Monitor Operation.
TETHER CORDS
The tether cords that come with your Vasa Ergometer are designed to prevent the seat
from rolling too far forward. The user will be able to complete a full range of motion
without their hands hitting the front pulley brackets. Tether cords come in 2 types:
medium and hard (thicker). Which tether cord you choose depends on the amount of
power you will generate and the damper door setting you select. In general, as you
increase the setting on the damper door, you would attach a thicker cord.
NOTE: allowing the bench to roll freely on the monorail can provide a useful “treadmill affect”, where by the
user will notice a drop in average power because the bench will roll backwards.
ANCHOR BENCH TO PREVENT MOVEMENT
If you prefer to keep the bench from rolling on the monorail, you can use a range of motion knob (Figure A)
or by using a locking strap to anchor to rear stanchion (Figure B).
NOTE: The ROM KNOB KIT is an additional accessory (part# ROM KNOB KIT). Locking straps are available
at most hardware stores.
Figure A
ROM KNOB KIT
$10 + shipping
Figure B
LOCKING STRAPS
Available at most hardware stores.
May only be installed on aluminum monorails.
24
Vasa Ergometer User’s Manual
Typical tie down strap found at mostPART 2 - Using the Vasa Ergometer
hardware stores or by contacting
Vasa, Inc.
07/01/11
2.3. VASA ERGOMETER MONITOR OPERATION
The monitor gives you the opportunity to get instant feedback on your performance. You can measure
time, distance, pace, stroke rate, stroke power (watts), and applied force for each arm (Figure A). Having
this information allows you to:
Figure A
‡
‡
‡
‡
‡
‡
monitor your progress
create repeatable performance testing & training
set up workouts based on time & distance
perform intervals or distance training
simulate races
analyze force for right and left arms
‚‘…
A‡‚
A‘‚
€‡ ‚
ELAPSED TIME
METERS
PACE
/ 100M(SWIM)
/ 500M*(KAYAK)
/100M
STROKES PER
MINUTE
6SHFL¿FVRQKRZWKHPRQLWRUFDOFXODWHVWKLVGDWDFDQEHIRXQGDWWKHHQGRIWKLVVHFWLRQ
ACCUMULATED
DISTANCE
SPM
ON/OFF
button
WATTS
Setup
Review
Display
STROKE POWER
Shift
GETTING STARTED
The monitor will need to obtain a signal from the Load Cells (located on the inside of the machine) each
time it is turned on. The monitor will then use that data to establish a “zero” force level for that workout.
If you install the connection cables when the monitor is “ON”, make sure to RESET the monitor so it can
calibrate correctly. To RESET the monitor, power it OFF by pushing the ON/OFF button. When you turn it
back on, again using the ON/OFF button, it will now be calibrated to the Load Cells.
As soon as you pull on the drive cords, the monitor will automatically turn on and begin monitoring your
performance. You can reset the monitor using the ON/OFF button (Figure A).
Figure B
VIEWING OPTIONS: SWIM VS. KAYAK
There are two main views you can choose from on the monitor
each providing data relative to that sport. The two views are:
‡ SWIM VIEW
‡ KAYAK VIEW
Swim Display
is blank here
‚‘…
A‡‚
A‘‚
€‡ ‚
METERS
/100M
SPM
The upper left corner of the top screen (elapsed time) will denote which VIEW you
are in. If it is in Swim View, that area will be blank (Figure B). If it is Kayak View,
you will see a “K” displayed in the upper left corner (Figure C).
WATTS
Setup
Review
Display
Shift
The monitor can be changed between these two different views using this simple
sequence:
Kayak Display
shows “K” here
Step 1: Begin with the monitor OFF.
Step 2: Hold the SHIFT button and then press the ON/OFF button.
5HOHDVHEXWWRQVDQGZDLWIRU/&'WHVWVHTXHQFHWR¿QLVK
Step 3: Hold the SHIFT and then press the ON/OFF button again so the monitor will
display load cell parameters (for Vasa use). Release buttons.
Step 4: Hold the SHIFT and press SETUP button. Release buttons and the display
will turn off (you will hear a short beep).
Step 5: Turn ON for the new view.
Figure C
2
48:40
8000
3:00
30 95
4,;,9:
4
:74
>(;;:
Setup
The monitor will remain in the selected view (Swim or Kayak) for all future workouts
until you change it back. Repeat the sequence above if you want to change to the
other view.
Review
Display
Shift
*PACING NOTE: In the Kayak View, the monitor will calculate PACE/500M. Swim View is always
displayed in PACE/100M.
07/01/11
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
25
MODES: BASIC VS. STROKE
There are two main display modes on the monitor: BASIC MODE and STROKE MODE (Figure D
DQG(:KHQWKHPRQLWRULV¿UVWWXUQHGRQLWZLOODXWRPDWLFDOO\HQWHU%DVLF0RGH%RWK%DVLF0RGH
and Stroke Mode give you readings on ELAPSED TIME, STROKE RATE (strokes per minute), and STROKE
POWER (watts)7KHUHPDLQLQJ¿HOGVDUH³VXEGLVSOD\V´WKDWFKDQJHE\SUHVVLQJWKH³'LVSOD\´EXWWRQ
For more information on Basic Mode, Stroke Mode and their sub-displays, see the next two pages.
To get into STROKE MODE, press and hold the blue “Shift” button, then press and release the “Down
Arrow” button (below “STROKE” - see Figure E). To return to BASIC MODE, press and hold the blue
“Shift” button, then press and release the “Down Arrow” button.
Figure D - BASIC MODE
‘‡‡
‡
‡‘‡‡
‡
‡
ELAPSED TIME
METERS
/100M
SPM
STROKES / MINUTE
WATTS
Setup
Review
STROKE POWER
Display
Shift
Figure E - STROKE MODE
‘‡‡
‡
‡
‡
‡
ELAPSED TIME
SPM
WATTS
STROKES / MINUTE
STROKE POWER
FORCE
Setup
shift button
Review
Display
Shift
down arrow
26
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
07/01/11
BASIC MODE
Basic Mode has three sub-displays PACE, POWER, and CALORIES. These sub-displays give you more
VSHFL¿FLQIRUPDWLRQDERXW\RXUSDFH\RXUDYHUDJHSRZHUDQGWKHFDORULHVEXUQHG<RXFDQFKRRVHWKHVH
sub-modes by pressing the “Display” button (Figure D) on the monitor keypad. Each time the Display
button is pressed the display changes to the next mode. This can be done at any time without affecting
the operation of the monitor.
7KHWRSDQGERWWRP¿HOGVZLOODOZD\VGLVSOD\WKHVDPHLQIRUPDWLRQLQDOORIWKHWKUHHVXEGLVSOD\V7KH
WZRPLGGOH¿HOGVZLOOFKDQJHDV\RXSUHVVWKH³'LVSOD\´EXWWRQ7KHWRS¿HOGLV(/$36('7,0(WKH
ERWWRPOHIW¿HOGLVSTROKE RATELQVWURNHVSHUPLQXWHDQGWKHERWWRPULJKW¿HOGLVSTROKE POWER (in
watts) for the last stroke (Figure D).
Figure D
‚‘…
A‡‚
A‘‚
€‡ ‚
ELAPSED TIME
METERS
/100M
SPM
STROKES / MINUTE
ON/OFF button
NOTE: The PACE will always
show “/100M” in both Swim
View & Kayak View, however the
pace number for Kayak View is
calculated as /500M.
WATTS
Setup
Review
Display
Shift
STROKE POWER
Display
push “display” to
get into sub-mode
NOTE: If the monitor senses the fan wheel is idol for 10 seconds, the monitor will “power down” and you will
loose your workout data. If you choose to PRE-SET YOUR TIME or DISTANCE, the monitor will continue to
retain data (see page 32 for full details).
07/01/11
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
27
BASIC MODE SUB-DISPLAYS (pace, power, calorie)
Note: In all of the sub-displays, the top, bottom left and bottom
ULJKW¿HOGVDOZD\VGLVSOD\WKHVDPHLQIRUPDWLRQ2QO\WKHWZR
PLGGOH¿HOGVZLOOFKDQJHDV\RXSUHVVWKH³'LVSOD\´EXWWRQ
BASIC MODE > PACE
BASIC MODE > PACE (Figure E)
,QWKHSDFHGLVSOD\WKH¿HOGVDUHDVIROORZV
Top: ELAPSED TIME since start of workout
Second: TOTAL METERS since start of workout
Third: PACE per 100 METERS* for the last stroke (Swim)
Bottom Right: STROKE POWER (watts) for the last stroke
Bottom Left: STROKE RATE in strokes per minute
i6:40
i000
I:40
30 65
Figure E
ELAPSED TIME
METERS
/100M
SPM
* IN KAYAK VIEW: the monitor will calculate PACE /500M
even though it is denotes it as /100M on the screen.
TOTAL METERS
PACE / 100M
WATTS
Setup
Review
Display
STROKE POWER
STROKES /
MINUTE
Shift
BASIC MODE > POWER
BASIC MODE > POWER (Figure F)
/100M
SPM
AVERAGE POWER
PACE / 100M
WATTS
Setup
* IN KAYAK VIEW: the monitor will calculate PACE /500M
even though it is denotes it as /100M on the screen.
ELAPSED TIME
AVG WATTS
,QWKHSRZHUGLVSOD\WKH¿HOGVDUHDVIROORZV
Top: ELAPSED TIME since start of workout
Second: AVERAGE POWER in watts since start
Third: PACE per 100 METERS* for the last stroke
Bottom Right: STROKE POWER (watts) for the last stroke
Bottom Left: STROKE RATE in strokes per minute
i6:40
63
I:40
30 65
Figure F
Review
Display
STROKE POWER
STROKES /
MINUTE
Shift
BASIC MODE > CALORIE
BASIC MODE > CALORIE (Figure G)
,QWKHFDORULHGLVSOD\WKH¿HOGVDUHDVIROORZV
i6:40
366
i320
30 65
Figure G
ELAPSED TIME
CAL
Top: ELAPSED TIME since start of workout
Second: TOTAL CALORIES since start of workout
Third: AVG CAL / HOUR for the last stroke
Bottom Right: STROKE POWER (watts) for the last stroke
Bottom Left: STROKE RATE in strokes per minute
CAL/HR
SPM
this section.
28
AVG CAL / HR
WATTS
Setup
*For more information on meters and pace, see the end of
TOTAL CALORIES
Review
Display
STROKE POWER
STROKES /
MINUTE
Shift
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
07/01/11
STROKE MODE
6WURNH0RGHJLYHV\RXPRUHVSHFL¿FLQIRUPDWLRQDERXWHDFKVWURNHDQGVKRZVLQIRUPDWLRQIRUWKHOHIWDQG
right strokes separately. To get into STROKE MODE, press and hold the blue “Shift” button, then press and
release the “Stroke” (down arrow) button (Figure H).
Stroke Mode has three sub-displays: AVERAGE FORCE, MAXIMUM FORCE, and STROKE LENGTH. You
can choose these sub-modes by pressing the “Display” button on the monitor keypad (make sure you
DUHLQVWURNHPRGH¿UVWVHHDERYH(DFKWLPHWKH'LVSOD\EXWWRQLVSUHVVHGWKHGLVSOD\FKDQJHVWRWKH
next mode. This can be done at any time without affecting the operation of the monitor.
:KHQLQ6WURNH0RGHWKHWRSWKUHH¿HOGVDOZD\VGLVSOD\WKHVDPHLQIRUPDWLRQWKHERWWRPOHIWDQG
ULJKW¿HOGVZLOOFKDQJHDV\RXSUHVVWKH³'LVSOD\´EXWWRQ7KHWRS¿HOGLVWKH(/$36('7,0(VLQFHWKH
VWDUWRIH[HUFLVHWKHVHFRQG¿HOGLVWKHSTROKE RATELQVWURNHVSHUPLQXWHDQGWKHWKLUG¿HOGLVWKH
STROKE POWER (in watts) for the last stroke (Figure H).
Figure H
i6:40
30
65
43 49
ELAPSED TIME
SPM
WATTS
STROKES / MINUTE
STROKE POWER
FORCE
RQRϝEXWWRQ
Setup
Review
Display
push “display” to
get into sub-mode
Shift
Shift
Display
+
press and hold “shift”
then press “stroke”
(down arrow)
07/01/11
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
29
STROKE MODE SUB-DISPLAYS (average force, max force, stroke length)
1RWH,QDOORIWKHVWURNHPRGHVXEGLVSOD\VWKHWRSWKUHH¿HOGVDOZD\VGLVSOD\WKHVDPHLQIRUPDWLRQ
2QO\WKHERWWRPOHIWDQGULJKW¿HOGVZLOOFKDQJHDV\RXSUHVVWKH³'LVSOD\´EXWWRQ
STROKE MODE > AVERAGE FORCE (Figure I)
STROKE MODE > AVERAGE FORCE
i6:40
30
65
43 49
,QWKHDYHUDJHIRUFHGLVSOD\WKH¿HOGVDUHDVIROORZV
Figure I
ELAPSED TIME
SPM
Top: ELAPSED TIME since start of workout
Second: STROKE RATE in strokes per minute
Third: STROKE POWER (watts) for the last stroke
Bottom Right: AVERAGE FORCE1 for right side
Bottom Left: AVERAGE FORCE1 for left side
WATTS
STROKES / MIN
STROKE POWER
FORCE
AVG FORCE RIGHT
AVG FORCE LEFT
AVERAGE FORCE: measures the force applied during the
power portion of each stroke. The force is displayed in units
of Newtons: (1 LB = 4.45 Newtons; 1 Newton = 0.225 LBs).
1
Setup
Review
Display
Shift
STROKE MODE > MAX FORCE
i6:40
30
65
50 55
STROKE MODE > MAX FORCE (Figure J)
Figure J
ELAPSED TIME
SPM
,QWKHPD[IRUFHGLVSOD\WKH¿HOGVDUHDVIROORZV
Top: ELAPSED TIME since start of workout
Second: STROKE RATE in strokes per minute
Third: STROKE POWER (watts) for the last stroke
Bottom Right: MAX FORCE2 for right side
Bottom Left: MAX FORCE2 for left side
WATTS
STROKES / MIN
STROKE POWER
MAX FORCE
MAX FORCE RIGHT
MAX FORCE LEFT
Setup
MAX FORCE: measures the maximum force applied at any
instant during each stroke. The force is displayed in units of
Newtons: (1 LB = 4.45 Newtons; 1 Newton = 0.225 LBs).
Review
Display
Shift
2
STROKE MODE > STROKE LENGTH
i6:40
30
65
ii0 ii2
STROKE MODE > STROKE LENGTH (Figure K)
,QWKHVWURNHOHQJWKGLVSOD\WKH¿HOGVDUHDVIROORZV
Figure K
ELAPSED TIME
SPM
Top: ELAPSED TIME since start of workout
Second: STROKE RATE in strokes per minute
Third: STROKE POWER (watts) for the last stroke
Bottom Right: STROKE LENGTH3 for right side
Bottom Left: STROKE LENGTH3 for left side
WATTS
STROKES / MIN
STROKE POWER
SL
STROKE LENGTH R
STROKE LENGTH L
Setup
STROKE LENGTH is measured in centimeters.
3
Review
Display
Shift
30
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
07/01/11
VM MONITOR - SPECIAL FUNCTIONS
SETTING UP A PRE-SET WORKOUT DISTANCE
You can pre-set a distance (in meters) for your workout, and the VM monitor will countdown the distance
and display the total time to achieve that distance.
­
­
To set the desired distance, push the “SETUP” button (you must be in BASIC MODE). The left most
QXPEHUZLOOEHÀDVKLQJ)LJXUH$8VHWKHXS or down DUURZVWRFKDQJHWKHÀDVKLQJQXPEHU7R
move to the next number, use the right ­ arrow.
Once you have set the desired distance, press “SETUP” to exit. The monitor will then wait until you begin
your workout to start counting (Figure B).
When the pre-set distance is completed, the monitor will freeze so you can record the data (Figure C).
(After 5 minutes of inactivity, the monitor will auto shut off.) To begin again or to reset the distance,
press “SETUP” twice.
NOTE: The monitor will default to BASIC > Pace Mode. To change to BASIC > Calorie, or BASIC > Power,
press the “Display” button.
Figure A
Figure B
METERS
‡‡‡‡‡
Figure C
:00
i000
0:00
0
0
METERS
I6:40.0
I000
I:40
METERS
/100M
/100M
SPM
SETUP BUTTON
Setup
Review
WATTS
Setup
Display
Review
SPM
WATTS
Setup
Display
Review
Display
Setup
Shift
Shift
Shift
“setup”
™ topush
set desired
distance
š
use arrows to set desired
distance, then push
“setup” to exit
after setting your
› distance,
the monitor will
stay ready until you start
your workout
after completing the
œ distance,
the monitor will
freeze so you can view
and record the data
USING THE MONITOR CLOCK FOR INTERVAL TRAINING, RACE SIMULATIONS AND
TIMED PIECES
You can use the VM monitor to do interval training, race simulation and set distance workouts. Set your
GHVLUHGLQWHUYDOGLVWDQFHDVGHVFULEHGDERYH,PPHGLDWHO\DIWHU\RXKDYHFRPSOHWHGWKH¿UVWVHWSUHVV
WKHVHWXSEXWWRQWZLFHWKHÀ\ZKHHOPXVWVWLOOEHVSLQQLQJ<RXFDQWKHQZDWFKWKHFORFNIRU\RXU
desired recovery or rest period. When you are ready for the next set, press the setup button twice to
begin timing your next interval. (Of course, you can always use your own watch or pace clock to time
rest periods between intervals.)
07/01/11
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
31
SETTING UP WORKOUT INTERVALS: preset distance or time with rest interval
for interval training, race simulations and distance workouts
You can use the VM monitor to do interval training, race simulation and pre-set distance workouts. You
can pre-set a DISTANCE (in meters) or a TIME (in minutes/seconds) for your workout. For interval
training you can pre-set a REST INTERVAL between your exercise intervals. The VM monitor will
countdown the distance or time and rest intervals. When the workout is complete, the VM monitor will
display the total time and distance covered. If you want to pre-set SPLITS and REVIEW each interval,
see “Setting Split Times” and “Workout Review” on page 33.
INTERVAL TRAINING: pre-set distance with rest interval
­
­
™7RVHWWKHGHVLUHGGLVWDQFHSUHVVWKH³6(783´EXWWRQ7KH¿UVWGLVSOD\ZLOOEH',67$1&()LJXUH$
With DISTANCE in the display (Figure A), use the up
down
and right ­ arrows to change the
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Note: you must be in BASIC MODE to program intervals. After pressing “SETUP”, press “DISPLAY” to
toggle between DISTANCE, REST TIME for distance intervals, TIME, and REST TIME for time intervals.
After setting the desired distance, špress “DISPLAY” to set the REST interval. With REST in the display
(Figure B), use the arrows to set the desired rest time. Once you have set the desired workout, ›press
“SETUP” to exit.
As soon as you pull on the drive cords the monitor will start counting down the distance (Figure C).
:KHQWKH¿UVWGLVWDQFHLQWHUYDOLVFRPSOHWHGWKHPRQLWRUZLOOFRXQWGRZQWKHUHVWLQWHUYDO)LJXUH'
When the rest interval is complete, the monitor will stay ready for the next distance interval (Figure C).
When you have completed your workout, you can review all intervals by pressing “REVIEW” (see
“Workout Review” on p. 35). Press the up/down arrows to see the next interval.
NOTE: To pre-set splits for your interval workout, see “Setting Split Times / Distances” on p. 35.
Figure B
Figure C
‡‘‡‡
REST
/100M
SPM
SETUP
BUTTON
™
Review
Display
Shift
:00
i00
0:00
0 0
METERS
‡‡‡‡‡
Setup
Figure D
Setup
Review
Setup
Display
Shift
WATTS
Review
DISTANCE
Figure A
REST
SPM
REST
INTERVAL
WATTS
Setup
Display
Shift
i:22.3
i00
:30
27 68
METERS
Review
Display
Shift
Setup
push “setup”
then use arrows
to set distance
press “display”
to set rest
interval
32
Display 1
DISTANCE
š Display
Display 2
REST INTERVAL
›
Setup
after programing distance
and rest interval, press setup
to exit
the monitor will stay
ready until you begin
your workout
-----once you pull on the
drive cords, it will
begin counting down
the distance
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
after completing the
distance, the monitor
will count down the
rest interval and display
results from recent
interval workout
07/01/11
INTERVAL TRAINING: pre-set time with rest interval
™ To set the desired time, press the “SETUP” button, then press “DISPLAY” (twice) until time is displayed
LQWKHWRS¿HOG)LJXUH$8VHWKHDUURZVWRFKDQJHWKHÀDVKLQJQXPEHUWRWKHGHVLUHGWLPH
Note: you must be in BASIC MODE to program intervals. After pressing “SETUP”, press “DISPLAY” to
toggle between DISTANCE, REST TIME for distance intervals, TIME, and REST TIME for time intervals.
After setting the desired time, špress “DISPLAY” (once) to set the REST interval. With REST in the
display (Figure B), use the arrows to set the desired rest interval. Once you have set the desired
workout, ›press “SETUP” to exit.
As soon as you pull on the drive cords the monitor will start counting down the time (Figure C). When
WKH¿UVWLQWHUYDOLVFRPSOHWHGWKHPRQLWRUZLOOFRXQWGRZQWKHUHVWLQWHUYDO)LJXUH':KHQWKHUHVW
interval is complete, the monitor will stay ready for the next time interval (Figure C).
When you have completed your workout, you can review all intervals by pressing “REVIEW” (see
“Workout Review” on p. 35). Press the up/down arrows to see the next interval.
NOTE: To pre-set splits for your interval workout, see “Setting Split Times / Distances” on p. 35.
Figure A
Figure B
Figure C
‡‘‡‡‘‡‡
Figure D
‚‘‡‡
‡‡‡‡
‡‘‡‡
‡
‡
METERS
‡‘‡‡
REST
™
SPM
Setup
push “setup” then
“display” until time
DSSHDUVLQWRSÀHOG
then use arrows to
set numbers
press “display”to
set rest interval
Setup
Review
Display
Shift
Review
Display
Review
Display 4
REST INTERVAL
›
Setup
the monitor will stay
ready until you begin
your workout
-----once you pull on the
drive cords, it will
begin counting down
the time
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
SPM
WATTS
Setup
Display
Shift
after programing time and rest
interval, press setup to exit
07/01/11
WATTS
Setup
Display
Shift
Display 3
TIME
š
Setup
REST
/100M
SETUP BUTTON
5:00
409
I:00
30 65
METERS
Review
Display
Shift
after completing the
time interval, the
monitor will count down
the rest interval
33
SETTING SPLIT TIMES / DISTANCES
Default split times are pre-set at 50 meters and 30 seconds. If want to change the defaults, press
³6(783´WKHQ³5(9,(:´7KHGLVWDQFHVSOLWLQWHUYDOLVVKRZQ¿UVW)LJXUH$3UHVV³',63/$<´WRVKRZ
the time split interval (Figure B). Use the arrow buttons to select a different split interval.
NOTE: The split times will reset back to the defaults when the monitor is turned off.
Figure A
Split Distances:
25M
50M (default)
100M
200M
1000M
Figure B
‡‘€‡
METERS
‚‡
KHD
Setup
™ Setup š Review
KHD
Review
Setup
Display
Shift
push “setup” then
“review” to change
defaults
Review
Display
Split Times:
:30 sec (default)
1:00 min
2:00 min
3:00 min
4:00 min
5:00 min
10:00 min
Shift
DISTANCE
TIME
use arrows to set desired splits
press “display”to toggle between
distance and time splits
WORKOUT REVIEW
The VM Monitor contains a workout review feature that will store up to 20 splits +/or intervals. After you
complete your workout, the monitor will display (Figure C) your TIME, DISTANCE, AVERAGE PACE* and
STROKES / MINUTE for the most recent interval.
Figure C
* Pace is dependent on which view (Swim vs. Kayak) you are in. Swim view will
display pace /100M while Kayak view will display pace /500M
2:06.5
i00
2:06
29
METERS
To review the information for each split, press the “REVIEW” button. To review next
split, press the UP and DOWN arrows. The split information shown is (Figure D):
/100M
SPM
Top: TIME of the interval
Second: DISTANCE of the interval
Third: AVERAGE PACE / 100M (or /500M) for the interval
Bottom Left: INTERVAL number
Setup
Review
Display
Shift
Note: After 5 minutes of inactivity, the monitor will auto shut off and clear your workout data.
METERS
Figure D
52.0
25
2.28
I
METERS
/100M
Example of a 100M
workout with 25M
splits.
Setup
Review
Shift
METERS
/100M
Setup
Display
Review
Shift
Split #1
34
i:i7.0
50
i:40
2
i:4i.5
75
i:38
3
/100M
Setup
Display
Review
Shift
Split #2
METERS
2:06.5
i00
i:40
4
/100M
Setup
Display
Review
Display
Shift
Split #3
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
Split #4
07/01/11
AUDIBLE STROKE RATE TEMPO BEEPER
The VM monitor contains an audible stroke rate tempo beeper, which allows you to set a desired stroke
rate (strokes per minute) and keep pace by listening to the beeper tone tempo.
­
­
­
­
To set the tempo beeper, press and hold “SHIFT”, then press “TEMPO” (up arrow ) (Figure D). Set the
desired stroke rate per minute using the up , down
and right ­ arrow keys. To exit, press and hold
“SHIFT”, then press “TEMPO” (up arrow ).
The VM monitor will beep every cycle, according to the STROKE RATE (SPM) you set. To turn the beeper
sound off, press and hold “SHIFT”, then press the horn button
( right arrow ­ ) (Figure E).
The beeper will automatically turn off when the VM is turned off.
Figure D
Figure E
‘‡‡
‡
‡‘‡‡
‡
‡
METERS
/100M
SPM
SPM
‡€‡
Setup
Review
Setup
Display
Shift
Shift
+
and hold SHIFT,
™ press
then press TEMPO
(up arrow)
WATTS
Review
Display
Shift
use arrows to set
š desired
stroke rate
Shift
›
+
WRWXUQWKHEHHSHURQDQGRϝ
press and hold SHIFT,
then press
(right arrow)
SOFTWARE VERSION
0I23
F6C6
You can display the software version of your monitor to check if you have
the most current version of the software. While the power is OFF, press
and hold “SHIFT”, then press “POWER”. All LCD segments will display for
DPRPHQWWKHQWKHYHUVLRQQXPEHUZLOOEHGLVSOD\HGLQWKHWRS¿HOG
Shift
+
and hold SHIFT,
™ press
then press POWER
07/01/11
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
Setup
Review
Display
Shift
35
BATTERY REPLACEMENT
The batteries in your Vasa Ergometer Monitor should last about 600
KRXUV:KHQ\RXVHH³/2:&(//6´LQWKHWRSWZR¿HOGVRI\RXU
monitor, the batteries should be changed.
To change the batteries, open the battery compartment on the back
of the monitor (Figure A). The monitor takes two “AA” batteries
DONDOLQHDUH¿QH
IMPORTANT: PLEASE
REMOVE THE BATTERIES
from the monitor if it will not
be used for 3+ months.
BATTERY SAVE FEATURE
There is a 5 minute timeout feature on your monitor. If there is no “activity” the monitor will power
down after 5 minutes (“activity” includes inputs from pulling on the drive cord, pushing buttons, or serial
communications with a computer). Any workout information will be cleared from the memory as soon as
the monitor shuts off.
RE-ZERO MONITOR ONCE CONNECTED TO CABLES
You should RE-ZERO the monitor every time the monitor is reconnected to the connection cables (i.e.
batteries replaced, removed from machine, etc.). To RE-ZERO (calibrate) the monitor, please follow these
simple steps:
1.
2.
3.
4.
5.
Plug in the cables to the monitor and make sure they are seated correctly into the jacks;
Next, turn the monitor OFF until you hear a short “beep”;
Next, turn the monitor ON by pressing the ON/OFF button. DO NOT PULL on the cords.
Next, turn the monitor OFF again (wait for short “beep”).
The monitor is ready to use. You may start by pressing ON/OFF or just exercising.
REMOVING THE MONITOR
It is NOT recommended that you remove the monitor from the Vasa Ergometer on a regular basis. If
you need to remove the monitor, it is suggested that you remove the batteries. When you reconnect the
monitor make sure to follow the RE-ZERO procedures stated above.
NOTE: Prior to disconnecting the connection cables, power the monitor OFF and wait for the delayed
“beep” to ensure the computer has properly shut down. Disconnecting prior to this can cause the
monitor to display irregular data.
ODOMETER
The odometer function allows you to track total swim distance, total kayak
distance, time in seconds and left and right arm strokes on your Vasa Ergometer.
Aƒ†‚
To display the odometer, press and hold “SHIFT”, then press “DISPLAY”. Use the
“DISPLAY” button to cycle through the various totals:
‡
Setup
Display
Display
Display
Display
Display
Display
Display
36
#0
#1
#2
#3
#4
#5
#6
Total
Total
Total
Total
Total
Total
Total
SWIM METERS
KAYAK METERS
SECONDS IN OPERATION
STROKES / LEFT SIDE
STROKES / RIGHT SIDE
TACKS # LEFT (Vasa use only)
TACKS # RIGHT (Vasa use only)
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
Review
Display
Shift
Press and hold SHIFT and DISPLAY to
activate the odometer. Then cycle
through all totals by pressing DISPLAY.
Shift
+ Display
Display
07/01/11
METERS AND PACE CALCULATIONS IN THE MONITOR
The Vasa Ergometer Monitor simulates the performance of the athlete by measuring the force (many
times per second) during a stroke and powering a model through the water using that information.
During each increment the monitor calculates the distance covered (swimmer/kayaker depending on
ZKLFKPRGH\RXDUHLQLQWKDWLQFUHPHQWDQGDGGVWKDWWRWKHWRWDOGLVWDQFH7KH0(7(56GLVSOD\¿HOG
shows that total distance. The monitor also keeps track of the distance and time at the start of each
stroke and uses this information to calculate the average pace during that stroke. Pace is displayed in the
0¿HOGZLWKLQ6ZLP9LHZDQG0ZLWKLQ.D\DN9LHZ
NOTE: Pace and distance accumulated are calculated to approximate the pace and distance. For
swimmers it is calculated without a start or turns, while “pulling” with a pullbuoy (similar to open water
swimming).
DEFINITION OF STROKE
7KH9DVD(UJRPHWHU0RQLWRUGH¿QHVD³VWURNH´DVWKHFRPSOHWLRQRIRQHDUPSDGGOHF\FOH
ALTERNATING ARM STROKES (freestyle, nordic single poling, surf paddling, kayak/
canoe padding). One stroke would be the complete of one cycle of both the left and right arms.
7KHPRQLWRUZLOOVWDUWFROOHFWLQJGDWDRQZKLFKHYHUVLGH\RXVWDUWWKH¿UVWSXOOOHIWRUULJKW
ALTERNATING ARM: ONE STROKE CYCLE
ENTRY
MID-STROKE
FINISH
RECOVERY
CYCLE COMPLETE
SIMULTANEOUS ARM STROKESEXWWHUÁ\EUHDVWVWURNHQRUGLFGRXEOHSROLQJ
One stroke would be the completion of one cycle, from entry through recovery with both arms
SIMULTANEOUS ARM: ONE STROKE CYCLE
ENTRY
MID-STROKE
FINISH
RECOVERY
CYCLE COMPLETE
NOTE: If you change they type of stroke during a workout (from double arm to alternating arms, or vice
versa), the monitor will auto detect the change and adjust the stroke data within 2 or 3 stroke cycles.
07/01/11
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
37
MONITOR - SUMMARY OF FUNCTIONS
AUTO START: As soon as you pull on the drive cords, the monitor will automatically turn
on and begin monitoring your performance. It will automatically enter Basic Mode > Pace
(see chart below). You can reset the monitor using the ON/OFF button.
IMPORTANT: PLEASE
REMOVE THE BATTERIES
from the monitor if it will not be
used for 3+ months.
VIEWING OPTIONS: SWIM vs. KAYAK (p. 26): SWIM VIEW is the default viewing mode. If you are in KAYAK VIEW
there will be a “K” in the upper left corner of the top screen. No notation is displayed while in SWIM VIEW. If you
wish to change to the KAYAK VIEW follow the steps listed on page 26.
*PLEASE NOTE: Pace is relevant to the view: SWIM VIEW= pace/100M while KAYAK VIEW= pace/500M.
BASIC MODE (p. 28): Basic Mode has three sub-displays: PACE*, POWER, and CALORIES. Choose sub-modes by
pressing the “Display” button.
BASIC MODE
VM Field: BASIC > PACE
TOP
SECOND
BASIC > POWER
BASIC > CALORIE
ELAPSED TIME since start
ELAPSED TIME since start
ELAPSED TIME since start
TOTAL METERS since start
AVERAGE POWER since start
TOTAL CALORIES since start
PACE /100M* for last stroke
PACE / 100M* for last stroke
AVG CAL / HOUR for last stroke
BOTTOM Right
POWER (watts) for last stroke
POWER (watts) for last stroke
POWER (watts) for last stroke
BOTTOM Left
STROKE RATE in strokes / min
STROKE RATE in strokes / min
STROKE RATE in strokes / min
THIRD
STROKE MODE (p. 30): To get into STROKE MODE, press and hold the blue “Shift” button, then press and release
the “Down Arrow” button. Stroke Mode has three sub-displays: AVERAGE FORCE, MAXIMUM FORCE, and STROKE
LENGTH. Choose sub-modes by pressing the “Display” button.
STROKE MODE
VM Field: STROKE > AVG FORCE
STROKE > MAX FORCE
STROKE > STROKE LENGTH
ELAPSED TIME since start
ELAPSED TIME since start
ELAPSED TIME since start
SECOND
STROKE RATE in strokes / min
STROKE RATE in strokes / min
STROKE RATE in strokes / min
THIRD
POWER (watts) for last stroke
POWER (watts) for last stroke
POWER (watts) for last stroke
AVG FORCE for right side
MAX FORCE for right side
STROKE LENGTH for right side
AVG FORCE for left side
MAX FORCE for left side
STROKE LENGTH for left side
TOP
BOTTOM Right
BOTTOM Left
INTERVAL TRAINING (p. 32): To pre-set a desired distance, time, and rest interval push the “SETUP” button (you
must be in BASIC MODE). Pressing “DISPLAY” will toggle between DISTANCE, REST TIME for distance intervals,
7,0(DQG5(677,0(IRUWLPHLQWHUYDOV8VHWKHDUURZVWRFKDQJHWKHÀDVKLQJQXPEHU2QFH\RXKDYHVHWWKH
desired workout press “SETUP” to exit.
SETTING SPLIT TIMES / DISTANCE (p. 35): Default split times are pre-set at 50m and 30 sec. If want to change
the defaults, press “SETUP” then “REVIEW” (Figure C). Use the arrow buttons to change the defaults. Press
“DISPLAY” to toggle between DISTANCE splits and TIME splits.
WORKOUT REVIEW (p. 35): The VM Monitor contains a workout review feature that will store up to 20 splits. After
you complete your workout, the monitor will freeze. To review the information for each split, press the “REVIEW”
button. Then, to review each split, press the UP and DOWN arrows.
­
AUDIBLE STROKE RATE TEMPO COUNTER (p. 36): To set the tempo beeper, press and hold “SHIFT”, then
press “TEMPO” (up arrow ). Set the desired STROKE RATE (SPM) using the arrow keys. To exit, press and hold
“SHIFT”, then press “TEMPO”.
RE-ZERO MONITOR (p. 36): RE-ZERO the monitor if the connection cables have been disconnected for any reason.
Connect cables, turn POWER OFF and wait for delayed beep. Turn POWER ON (do not pull on cords). Power back
OFF and wait for delayed beep. Complete and ready for use.
38
Vasa Ergometer User’s Manual
PART 2 - Using the Vasa Ergometer
07/01/11
PART 3 – TECHNIQUE & FORM
The following section contains several exercises you can do with your Vasa Ergometer. There are many
PRUHH[HUFLVHVSRVVLEOHHVSHFLDOO\H[HUFLVHVWKDWWDUJHWVSHFL¿FPXVFOHJURXSVEDFNFKHVWOHJV
shoulders). Many of the exercises you can do on the Vasa Trainer are also adaptable for the Ergometer.
7RJHWLGHDVDQGVHHDFRPSOHWHOLVWRIWKHVHH[HUFLVHVRUDGGLWLRQDOZRUNRXWVJRWRRXUZHEVLWH
www.vasatrainer.com
EXERCISE TIPS
HANDLES VS. PADDLES
Most exercises will be more comfortable performed with the handles rather than the swim paddles. You
PD\SUHIHUWRXVHWKHSDGGOHVIRUH[HUFLVHVWKDWVLPXODWHVZLPRUVXUISDGGLQJVWURNHV6ZLP&RDFKHV
feel that using the paddles force the athlete to engage the many muscles of the hand that you use while
swimming or paddling in the water, resulting in stronger hands and better technique.
WARM UP AND STRETCHING
Always warm up with 5-10 minutes of light intensity aerobic activity before training with the Vasa
(UJRPHWHU)UHHVW\OH(QGXUDQFHLVDQH[FHOOHQWH[HUFLVHIRUZDUPLQJXS6WUHWFKLQJDIWHUZDUPXSDQG
FRROGRZQDIWHUFRPSOHWLQJ\RXUZRUNRXWLVUHFRPPHQGHG
SAFETY
$OZD\VSUDFWLFHVWULFWVDIHW\ZKHQXVLQJWKH9DVD(UJRPHWHU6HH3$57³6DIHW\DQGWKH9DVD
(UJRPHWHU´IRUJXLGHOLQHVRQKRZWRXVHWKH9DVD(UJRPHWHUVDIHO\DVZHOODVWLSVIRUZRUNLQJZLWK
children.
For tips on how to safely get on and off the Vasa Ergometer for different positions, see the instructions
on the next page.
PROPER BREATHING
‡$OZD\VEUHDWKHUK\WKPLFDOO\GXULQJH[HUFLVH+ROGLQJ\RXUEUHDWKFDQEHGDQJHURXVEHFDXVHLWVWRSV
WKHEORRGÀRZWR\RXUEUDLQDQGFRXOGPDNH\RXOLJKWKHDGHGRUIDLQW
‡%UHDWKHLQDQGRXWWKURXJKERWK\RXUQRVHDQG\RXUPRXWKLQRUGHUWRJHWHQRXJKR[\JHQGXULQJ
each breath.
‡([KDOHZKHQWKHH[HUFLVHLVWKHKDUGHVWDQGLQKDOHZKHQWKHH[HUFLVHLVWKHHDVLHVW
‡6ZLPPHUVFDQSUDFWLFH³LQZDWHU´EUHDWKLQJUK\WKPWRVLPXODWHWKDWDVSHFWRIWKHVWURNH
PROPER FORM AND TECHNIQUE
Follow the directions in this manual for performing each exercise in a correct, safe manner. For exercises
\RXGRZKLOHO\LQJRQ\RXUEDFNSUHVV\RXUORZHUEDFNLQWRWKHSDGGHGEHQFKDQGWXFN\RXUFKLQWR\RXU
FKHVW7KLVZLOOSUHYHQWORZHUEDFNVWUDLQDQGZLOODOVRJLYH\RXUDEGRPLQDOPXVFOHVDEHWWHUZRUNRXW
)RUDQ\H[HUFLVHVWKDWDUHODEHOHG$'9$1&('VWDUWVORZO\XQWLO\RXIHHOFRPIRUWDEOHZLWKWKHPRWLRQDQG
follow the tips for safety and stability.
CHART YOUR PROGRESS
7UDFNLQJ\RXULPSURYHPHQWVRQWKH9DVD(UJRPHWHUDVLQDOOWUDLQLQJZLOOEHDNH\LQUHDFKLQJ\RXU
JRDOV2QHRIWKHPRVWHIIHFWLYHPHWKRGVIRUPRQLWRULQJSURJUHVVLVWRNHHSDQDFFXUDWHWUDLQLQJORJ
$JRRGORJFDQVHUYHWRKHOS\RXPRQLWRUWKHHIIHFWVRIHDFKZRUNRXWDQGWKHVWUHVVHVDVVRFLDWHGZLWK
WUDLQLQJ6HHWKHVDPSOH9DVDWUDLQLQJORJLQWKHHQGRIWKH³:RUNRXW´VHFWLRQ7KLVFDQVHUYHDVDJXLGH
IRUWUDFNLQJWKHVHFRPSRQHQWVLQ\RXUWUDLQLQJSURJUDP<RXDUHPRUHOLNHO\WREHVDWLV¿HGZLWK\RXU
H[HUFLVHSURJUDPLI\RXNHHSDQHIIHFWLYHORJ
07/01/11
Vasa Ergometer User’s Manual
PART 3 - Technique & Form
39
SWIMMING TECHNIQUE
7KHUHDUHWZRSDUWVWRWKHEDVLFVWURNHWKHSURSXOVLYHVWURNHDQGWKHUHFRYHU\7KHPRYHPHQWV
DUHEOHQGHGWRJHWKHUVLQFHWKHHQWLUHVWURNHLVVPRRWKDQGFRQWLQXRXV7KHUHLVQRQHHGWRVWRSDWDQ\
SRLQWRIWKHVWURNHXQOHVV\RXDUHLVRODWLQJDFHUWDLQSDUWRIWKHVWURNHRULI\RXDUHZRUNLQJRQWHFKQLTXHDVSHFWVRIWKHVWURNH&RPSOHWHWKHVWURNHVHTXHQFHFRPSDULQJ\RXUKDQGDUPHOERZDQGERG\
position to those shown in the pictures on the following pages. Improper technique can result in injury
or poor results. Ideally, have a coach observe your technique too. You can also use a mirror or video
FDPHUDPRQLWRUVHWXSLQIURQWRI\RXWRYLHZ\RXUVWURNH
KEY POINTS TO REMEMBER
‡%HFHUWDLQ\RXUKDQGSRVLWLRQLQWKHSDGGOHVRUKDQGOHVLVFRPIRUWDEOHDQGVWDEOH
‡.HHS\RXUHOERZVKLJKDWWKHFDWFKDQGWKURXJKRXWWKHVWURNH&RQFHQWUDWHRQVLPXODWLQJSHUIHFW
VWURNHWHFKQLTXH
‡8VHDFRQWLQXRXVÀXLGPRWLRQWKURXJKRXWWKHVWURNH
‡7RDYRLGEXPSLQJ\RXUIHHWRQWKHUHDUVWDQFKLRQDVWKHVHDWUROOHUIRUZDUGNHHS\RXUIHHW
inches apart so that they straddle the monorail as you glide forward.
‡*HWWLQJVDIHO\RQDQGRII\RXU9DVD(UJRPHWHULVDQLPSRUWDQWSDUWRI\RXUSURJUDP3OHDVH
IROORZWKHJXLGHOLQHVEHORZIRUWKHEDVLFVZLPPLQJVWURNH)RURWKHUSRVLWLRQVSOHDVHUHIHUWR
³3$579DVD(UJRPHWHU([HUFLVHV´
‡'RQRWUHOHDVHWKHSDGGOHVRUKDQGOHVZKLOHGULYHFRUGVDUHH[WHQGHG7KH\FRXOGVWULNHWKH
monitor or front assembly and cause damage or injury. Always manually return the handles or
paddles to the ready position on the front assembly.
‡'XULQJWKHEDVLFVZLPPLQJRUSDGGOLQJVWURNHV\RXUDUPKDQGDQGERG\SRVLWLRQQHHGWR
VLPXODWHSURSHUVWURNHWHFKQLTXHDVFORVHO\DVSRVVLEOH$VN\RXUFRDFKRUDIULHQGZKRNQRZV
SURSHUVWURNHWHFKQLTXHWRREVHUYHDQGSRLQWRXWDUHDVWKDWQHHGFRUUHFWLRQ<RXFDQDOVRSODFH
DPLUURULQIURQWRI\RXDQGEHVLGH\RXLISRVVLEOHWRZDWFK\RXUWHFKQLTXHRUVHWXSDYLGHR
FDPHUDDQG¿OP\RXUZRUNRXWLQRUGHUWRDQDO\]HVWURNHWHFKQLTXH
1) Place hands in handles or
paddles.
2) Pull handles/paddles to
engage drive cord and place
hands on front edge of bench.
3) Lie on bench and keep one foot %ULQJIRRWRϝÁRRUDQGEULQJKDQGV
RQÁRRUWRDGMXVW\RXUSRVLWLRQRQ into start position.
bench.
SAFETY NOTE: Do not release the paddles or handles
ZKLOHWKHGULYHFRUGVDUHH[WHQGHG7KH\FRXOGVWULNHWKH
monitor or front assembly and cause damage or injury.
Always manually return the handles/paddles slowly to the
UHDG\SRVLWLRQRQWKHIURQWDVVHPEO\DVVKRZQLQOHIW
insert).
40
Vasa Ergometer User’s Manual
PART 3 - Technique & Form
07/01/11
FREESTYLE
ENTRY (the catch)
‡6WDUWWKHSXOOZLWK\RXUOHIWKDQGWKXPE¿UVWUHDFKLQJ
IRUZDUGDQGODWHUDOO\RXWWR³FDWFK´WKHZDWHU
‡7RKHOSZLWKWKH³FDWFK´GURS\RXUOHIWVKRXOGHUVOLJKWO\
when reaching.
‡'ULYHWKHRSSRVLWHKLSLQWRWKHEHQFKDWWKHVDPHWLPH
\RXFDWFKDQGSXOO8VHWKHFRUHDEGRPLQDOPXVFOHVWR
initiate the hip drive.
ENTRY (catch)
MID-STROKE
‡2XWVZHHS3UHVVWKHKDQGODWHUDOO\WRWKHERG\ZLWK
RQO\VOLJKWHOERZÀH[LRQDQGEHJLQWRURWDWHWKHKDQG
at the wrist medially.
‡,QVZHHS3UHVVWKHKDQGWRZDUGVWKHKLSVWKURXJK
IXUWKHUÀH[LRQRIWKHHOERZDQGZULVW
‡.HHS\RXUHOERZVLQDKLJKSRVLWLRQ,IWKHUHZHUHDQ
H\HRQ\RXUHOERZLWZRXOGEHORRNLQJWRWKHVLGHLQD
direction perpendicular to the monorail.
MID-STROKE
FINISH
‡:LWKWKHKDQGDWWKHKLSDQGSDOPIDFLQJWRZDUGVWKH
IHHWSUHVVEDFNE\H[WHQGLQJWKHDUPWRDSSUR[LPDWHO\
90% of full extension.
‡.HHS\RXUDUPLQOLQHZLWK\RXUERG\WRUHGXFHGUDJ
‡)LQLVKVWURQJO\ZLWKD¿QDOSXVKRIWKHKDQG
FINISH
RECOVERY
‡(OERZOHDGVZLWKKDQGUHOD[HGGLUHFWO\XQGHUWKH
HOERZWUDLOLQJ¿QJHUVWKHQUHDFKIRUZDUGVWRWKHHQWU\
position.
127(6LQFH\RXUERG\FDQQRWURWDWHDVPXFKDVLQ
WKHZDWHUZHUHFRPPHQGWKDW\RXNHHSWKHUHFRYHU\
hand & forearm below the level of the monorail to avoid
impingement of the shoulder area.
RECOVERY
TIPS
‡,ILWVHHPV³WRRHDV\´RSHQWKHGDPSHUGRRUWRDKLJKHUVHWWLQJ
‡,IWKHVHDWUROOVWRRIDUIRUZDUGDWWDFKDKDUGHUWHWKHUFRUG
‡+DYHVRPHRQHZDWFK\RXWRKHOS\RXPDWFK\RXUERG\SRVLWLRQVWRWKRVHVKRZQRUVHWXSDPLUURURU
YLGHRFDPHUDWRZDWFK\RXUVWURNH
‡8VHDVPRRWKDQGFRQWLQXRXVVWURNHWKURXJKRXWWKHVWURNH
07/01/11
Vasa Ergometer User’s Manual
PART 3 - Technique & Form
41
BUTTERFLY
ENTRY (the catch)
‡)XOO\H[WHQG\RXUDUPVLQWKHVWDUWDQGSRVLWLRQ)LQJHUVHQWHU
WKHZDWHU¿UVWWKXPEVOHDGLQJVOLJKWO\&XSDQGFDWFKWKH
paddle with both arms simultaneously in preparation for the
out sweep.
‡,PDJLQH\RXUDUPVDUHH[WHQGHGRYHUDELJEDOO
ENTRY
MID-STROKE
‡2XWVZHHS7RJHWKHUWKHDUPVSUHVVODWHUDOO\DQGWKHDUP
EHJLQVWRÀH[DWWKHHOERZ
‡,QVZHHS$VWKHDUPVFRQWLQXHWRÀH[WKHKDQGVWXUQPHGLally and press towards the body.
‡.HHS\RXUHOERZVLQDKLJKSRVLWLRQ,IWKHUHZHUHDQH\H
RQ\RXUHOERZLWZRXOGEHORRNLQJWRWKHVLGHLQDGLUHFWLRQ
perpendicular to the monorail. Also, imagine that your arms
are still over the ball. This helps internal rotation.
MID-STROKE
FINISH
‡ As the hands come close to the body, they then press towards
the feet, fully extending the arms at the elbow in preparation
IRUWKHTXLFNµÀLFN¶RXWRIWKHZDWHUIRUUHFRYHU\
‡3UHVVWKH¿QLVKZLWKWKHKHHOVRI\RXUKDQGV'RQ¶WÀLFN\RXU
ZULVWVNHHSZULVWVÀH[HGDWGHJUHHV
FINISH
RECOVERY
‡%RWKDUPVUHWXUQVLPXOWDQHRXVO\KDQGDQGIRUHDUPV¿UVWWKH
DUPVVZLQJRXWZDUGVHOERZVVOLJKWO\ÀH[HGDVWKH\ERWKFRQtinue to swing around and meet forward of the head, thumb
DQG¿QJHUV¿UVW
‡.HHS\RXUHOERZVVOLJKWO\KLJKHUWKDQ\RXUVKRXOGHUV<RXU
hands will be rotating during the return so that will be in
SRVLWLRQIRU³HQWU\´SKDVHRIVWURNH
RETURN
TIPS
‡,ILWVHHPV³WRRHDV\´RSHQWKHGDPSHUGRRUWRDKLJKHU
setting.
‡,IWKHVHDWUROOVWRRIDUIRUZDUGDWWDFKDKDUGHUWHWKHUFRUG
‡+DYHVRPHRQHZDWFK\RXWRKHOS\RXPDWFK\RXUERG\
positions to those shown, or set up a mirror or video camera
WRZDWFK\RXUVWURNH
‡8VHDVPRRWKDQGFRQWLQXRXVVWURNHWKURXJKRXWWKHVWURNH
Vasa Ergometer User’s Manual
PART 3 - Technique & Form
PRE-LOAD
07/01/11
BREASTSTROKE - stroke segment training
%UHDVWVWURNHWUDLQLQJRQWKH9DVD(UJRPHWHUFDQEHSHUIRUPHGLQWZRZD\V
$6WURNH6HJPHQW7UDLQLQJ,QDSURQHSRVLWLRQ\RXFDQSUDFWLFHVHJPHQWVRIWKHEUHDVWVWURNHIRU
conditioning and injury prevention.
%$OWHUQDWLYH6XSLQH3RVLWLRQ/LHRQ\RXUEDFNDQGVLPXODWHWKHFRPSOHWHDUPF\FOH
SETUP - PRONE POSITION
&URVVWKHGULYHFRUGunder the monorail and put the left paddle in the right hand, and the right paddle in
the left hand.
BREASTSTROKE ARM CYCLE SEGMENTS
1. REACH & GLIDE
%RWKKDQGVWKXPEVWRJHWKHUUHDFKIRUZDUGIXOO\H[WHQGLQJWKHDUPDWWKHHOERZ
2. OUT SWEEP
7KHKDQGVURWDWHODWHUDOO\DQGSUHVVODWHUDOO\ZLWKVOLJKWÀH[LRQRIWKHDUPDWWKHHOERZ
3. IN SWEEP
7KHDUPVFRQWLQXHWRÀH[DWWKHHOERZDVWKHSUHVVRQWKHSDGGOHLVQRZWXUQHGPHGLDOO\
towards the chest.
IN SWEEP
OUT SWEEP
07/01/11
Vasa Ergometer User’s Manual
PART 3 - Technique & Form
43
BREASTSTROKE KICK
SETUP AND GETTING SAFELY ON AND OFF
‡$WWDFKDQNOHVWUDSVWRERWKOHJVDGMXVWLQJWKHDQNOH
VWUDSVRWKH'ULQJLVLQEDFN
‡*UDVSERWKGULYHFRUGVRQWKHIURQWHUJRPHWHUDVVHPEO\
‡6WUDGGOHWKHEHQFKIDFLQJIRUZDUG
‡$WWDFKWKHGULYHFRUGWRHDFKDQNOHVWUDS
OHIWFRUGWROHIWDQNOHULJKWFRUGWRULJKWDQNOH
‡+ROGLQJWKHIURQWRUVLGHRIWKHEHQFKZLWK\RXUFKHVWDW
WKHIURQWHGJHRIWKHEHQFK+ROGRQWRIURQWRUVLGHVRI
EHQFKZLWKKDQGVDQGEHQG\RXUNQHHVVHH67$57
START
hold front or sides of bench
START
‡%ULQJ\RXUIHHWXSVR\RXUNQHHVDUHEHQWGHJUHHV
‡7KHKHHOVVKRXOGEHGUDZQXSWRZDUGWKHKLSVDQGWKH
toes are turned outward to initiate the propulsive phase.
KICK
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VLPXODWLQJEUHDVWVWURNHNLFNLQJPRWLRQ
‡7KHKHHOVVKRXOGFRQWLQXHWREHWKHOHDGHUVDQGZLWK
WKHKHHOVLQDSRVLWLRQRXWVLGHRIWKHNQHHVSURSXOVLRQ
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extended-pressure maintained on the bottom of the feet.
FINISH
‡5HWXUQWRVWDUWSRVLWLRQE\ÀH[LQJNQHHVWRGHJUHHV
‡$WIXOOH[WHQVLRQWKHKHHOVFRPHWRJHWKHUDQGWKH
FRPSOHWLRQRIWKHNLFNRFFXUVDVWKHWRHVDUHH[WHQGHGWR
PD[LPL]HWKHVWUHDPOLQHGSRVLWLRQ
KICK
FINISH
NOTE::KHQGRLQJWKLVH[HUFLVH'2127WHWKHUWKH
bench so that your legs extend beyond the rear stanchion
WKHEHQFKVKRXOGEHIUHHPRYLQJ7KLVFRXOGH[WHQGWKHGULYHFRUG
beyond its intended length and damage your Ergometer.
TIPS
‡,ILWVHHPV³WRRHDV\´RSHQWKHGDPSHUGRRUWRDKLJKHUVHWWLQJ
‡,IWKHVHDWUROOVWRRIDUIRUZDUGDWWDFKDKDUGHUWHWKHUFRUG
‡+DYHVRPHRQHZDWFK\RXWRKHOS\RXPDWFK\RXUERG\SRVLWLRQVWRWKRVHVKRZQRUVHWXSDPLUURURU
YLGHRFDPHUDWRZDWFK\RXUVWURNH
‡8VHDVPRRWKDQGFRQWLQXRXVVWURNHWKURXJKRXWWKHVWURNH
44
Vasa Ergometer User’s Manual
PART 3 - Technique & Form
07/01/11
SURF PADDLING
ENTRY (the catch)
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IRUZDUGDQGODWHUDOO\RXWWR³FDWFK´WKHZDWHU
‡7RKHOSZLWKWKH³FDWFK´GURS\RXUOHIWVKRXOGHUVOLJKWO\
when reaching.
MID-STROKE
‡2XWVZHHS3UHVVWKHKDQGODWHUDOO\WRWKHERG\ZLWKRQO\
VOLJKWHOERZÀH[LRQDQGEHJLQWRURWDWHWKHKDQGDWWKH
wrist medially.
‡,QVZHHS3UHVVWKHKDQGWRZDUGVWKHKLSVWKURXJKIXUWKHU
ÀH[LRQRIWKHHOERZDQGZULVW
‡.HHS\RXUHOERZVLQDKLJKSRVLWLRQ,IWKHUHZHUHDQ
H\HRQ\RXUHOERZLWZRXOGEHORRNLQJWRWKHVLGHLQD
direction perpendicular to the monorail.
FINISH
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SUHVVEDFNE\H[WHQGLQJWKHDUPWRDSSUR[LPDWHO\RI
full extension.
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‡)LQLVKVWURQJO\ZLWKD¿QDOSXVKRIWKHKDQG
ENTRY (catch)
MID-STROKE
RECOVERY
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TIPS
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simulate paddleboarding, or the ready position to catch
WKDWNLOOHUZDYH6HHQH[WSDJH
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setting.
‡,IWKHVHDWUROOVWRRIDUIRUZDUGDWWDFKDKDUGHUWHWKHU
cord.
‡+DYHVRPHRQHZDWFK\RXWRKHOS\RXPDWFK\RXUERG\
positions to those shown, or set up a mirror or video
FDPHUDWRZDWFK\RXUVWURNH
‡8VHDVPRRWKDQGFRQWLQXRXVVWURNHWKURXJKRXWWKH
VWURNH
‡<RXPD\FKRRVHD³IHHWXS´RU³IHHWGRZQ´SRVLWLRQ
whichever is more comfortable.
07/01/11
Vasa Ergometer User’s Manual
PART 3 - Technique & Form
FINISH
)((7'2:1
)((783
45
SURF PADDLING KNEELING (PADDLE BOARDING)
CAUTION: 7KLVLVDQDGYDQFHGH[HUFLVH%HVXUHWRKRRN\RXULQVWHSRYHUWKHEHQFKDQGHQJDJH\RXU
DEGRPLQDOVIRUVWDELOLW\6WDUWVORZO\XQWLO\RXIHHOFRPIRUWDEOHZLWKWKHPRWLRQDQG\RXUVWDELOLW\
----- DOUBLE ARM -----
----- SINGLE ARM -----
ENTRY (catch)
ENTRY (catch)
MID-STROKE
MID-STROKE
FINISH
FINISH
Vasa Ergometer User’s Manual
PART 3 - Technique & Form
07/01/11
KAYAK PADDLING
SET-UP
‡,QVWDOOWKHIRRWEUDFHDQGSRVLWLRQLWIRURSWLPDOIRUPDQGNQHHEHQGDVQRWHGRQSDJH,WZLOOEH
easiest to change your seat position on the bench by setting the foot brace and then sliding your seat
on the bench).
‡&RQQHFWWKHND\DNSDGGOHHQGORRSVWRWKHGULYHFRUGVULJKWFRUGWRULJKWHQGRISDGGOHOHIWFRUGWR
left end of paddle).
‡+ROGWKHSDGGOHVKDIWZLWK\RXUKDQGVVOLJKWO\ZLGHUWKDQVKRXOGHUZLGWKDSDUW7KHDUPVZLOOPDLQWDLQ
a nearly straight position throughout the paddle motion.
‡6LWRQWKHEHQFKDQGSRVLWLRQ\RXUIHHWVRWKH\DUHFRPIRUWDEOHRQWKH
IRRWEUDFH7KHOHJVZLOOKDYHDVOLJKWEHQGDWWKHNQHH7KHVKRXOGHUV
will be slightly ahead of the hips.
CATCH
‡6WDUWE\URWDWLQJWKHWUXQNDQGVKRXOGHUVWREULQJWKHERWWRPDUPIRUZDUG
DQGWKHXSSHUDUPWRFKLQOHYHOVHHSKRWRRQULJKW
‡7KHORZHUSDGGOHVLGHVKRXOG³FDWFK´DWWKHVDPHOHYHODVWKHIRRW
CATCH
MID-STROKE
‡7KHSDGGOLQJPRWLRQLVJHQHUDWHGE\WKHURWDWLRQRIWKHWRUVRDQG
not solely by the pushing or pulling action of the arms. The arms will
remain in a nearly straight position transferring power to the paddle
as the body rotates.
‡7KHOHJRQWKHVDPHVLGHDVWKHVWURNHZLOOH[WHQGZKLOHWKHRIIVLGH
OHJZLOOÀH[FUHDWLQJEHWWHUWRUVRURWDWLRQ
FINISH
‡7KHSDGGOHVKRXOG³H[LWWKHZDWHU´ZKHQWKHKDQGUHDFKHVWKHKLS
MID-STORKE
TIPS
‡,IUHVLVWDQFHVHHPVWRROLJKWRSHQWKHGDPSHUGRRUWRDKLJKHUVHWWLQJ
‡8VHDVPRRWKDQGFRQWLQXRXVVWURNH
‡9DU\WHPSRIRUGLIIHUHQWWUDLQLQJHIIHFWV<RXFDQSUHVHWWKHVWURNH
rate with the audible tempo beeper on the monitor as described in
3DUWRIWKH,QVWUXFWLRQ0DQXDO
FINISH
07/01/11
Vasa Ergometer User’s Manual
PART 3 - Technique & Form
47
CANOE PADDLING
SET-UP
‡,QVWDOOWKHIRRWEUDFHDQGDGMXVWLWWRWKHFRUUHFWGLVWDQFHIRUWKHOHJV,WZLOOEHHDVLHVWWRFKDQJH
your seat position on the bench by setting the foot brace and then sliding your seat on the bench).
‡&RQQHFWWKHFDQRHSDGGOHHQGORRSWRWKHGULYHFRUGRQWKHVLGH\RXZLVKWRSDGGOH¿UVW
‡*UDVSWKHWRSJULSZLWKWKHWRSKDQGDQGWKHORZHUVKDIWZLWKWKHRWKHUKDQG
‡6WUDGGOHWKHEHQFKWKHQVLWRQEHQFKIDFLQJIRUZDUG
‡6LWRQWKHEHQFKDQGSRVLWLRQ\RXUIHHWVRWKH\DUHFRPIRUWDEOHRQWKHIRRWEUDFH7KHOHJVZLOOKDYH
DVOLJKWEHQGDWWKHNQHH7KHVKRXOGHUVZLOOEHVOLJKWO\DKHDGRIWKHKLSV
CATCH
‡6WDUWE\URWDWLQJWKHWUXQNDQGVKRXOGHUVWREULQJWKHERWWRPDUPIRUward and the top arm either over the bottom hand or in the center of the
ERG\%RWKDUPVVKRXOGUHPDLQQHDUO\VWUDLJKWWKURXJKRXWWKHVWURNH
‡7KHSDGGOHVKRXOG³FDWFK´DWWKHVDPHOHYHODVWKHIRRWDVVKRZQLQ
photo to the right.
CATCH
MID-STROKE
‡7KHSDGGOLQJPRWLRQLVJHQHUDWHGE\WKHURWDWLRQRIWKHWRUVRDQGnot
solely by the pulling action of the arms. The arms will remain in a nearly
straight position transferring power to the paddle as the body rotates.
‡7KHIHHWZLOOEUDFHWKHERG\GXULQJURWDWLRQ
FINISH
‡7KHSDGGOHVKRXOG³H[LWWKHZDWHU´ZKHQWKHORZHUKDQGUHDFKHVWKH
mid-thigh or hip.
MID-STORKE
TIPS
‡,IUHVLVWDQFHVHHPVWRROLJKWRSHQWKHGDPSHUGRRUWRDKLJKHUVHWWLQJ
‡8VHDVPRRWKDQGFRQWLQXRXVVWURNH
‡9DU\WHPSRIRUGLIIHUHQWWUDLQLQJHIIHFWV
SWITCHING SIDES - OPTION
FINISH
1. ONE PADDLE SHAFT
‡'LVFRQQHFWWKHSDGGOHHQGORRSIURPWKHGULYHFRUGFOLS
‡5HFRQQHFWWKHSDGGOHHQGORRSWRWKHRWKHUGULYHFRUGFOLS
127(:HGRQRWUHFRPPHQG\RXSDGGOHRQWKHRSSRVLWHVLGHRIWKHGULYHFRUGFRQQHFWLRQ'RLQJVR
will cause increased wear of the drive cord due to rubbing on the monorail and potentially the monitor.
2. TWO PADDLE SHAFTS
‡&RQQHFWRQHSDGGOHWRHDFKRIWKHGULYHFRUGFOLSVRQHRQOHIWVLGHDQGRQHRQULJKWVLGH
‡5HVWWKHKDQGOHRIRQHSDGGOHLQWKHPLGGOHSRUWLRQRIWKHIRRWEUDFHDQGXVHWKHRWKHUSDGGOHWR
VWDUW\RXUZRUNRXW
‡6ZLWFKSDGGOHVZKHQ\RXZDQWWRVZLWFKVLGHV
Vasa Ergometer User’s Manual
PART 3 - Technique & Form
07/01/11
NORDIC SINGLE POLING
CAUTION: 7KLVLVDQDGYDQFHGH[HUFLVH%HVXUHWRKRRN\RXULQVWHSRYHUWKHEHQFKDQGHQJDJH\RXU
DEGRPLQDOVIRUVWDELOLW\6WDUWVORZO\XQWLO\RXIHHOFRPIRUWDEOHZLWKWKHPRWLRQDQG\RXUVWDELOLW\
‡&RQQHFWWKHKDQGOHVWRWKHGULYHFRUG3XOOKDQGOHVWRHQJDJHGULYHFRUGDQGSODFHKDQGVRQIURQWRI
EHQFK6WUDGGOHWKHEHQFKWKHQNQHHORQEHQFKIDFLQJIRUZDUG+RRNLQVWHSRYHUEDFNRIEHQFK
‡6WDUWZLWKRQHDUPH[WHQGHGLQIURQWDQGWKHRWKHUDUPH[WHQGHGWRWKHUHDUSDOPVIDFLQJLQDVLI
holding pole grips.
‡6LPXODWHWKHVLQJOHSROLQJPRWLRQE\LQLWLDWLQJWKHSXOOZLWKWKHDEGRPHQ3XOORQHDUPEDFNZDUGDV
DV\RXUHFRYHUZLWKWKHRWKHUDUPIRUZDUG.HHSDFRQVLVWHQWFDGHQFHWKURXJKRXWWKHPRWLRQIXOO\
H[WHQGLQJDUPVWRZDUGKLSVLQWKH),1,6+SRVLWLRQ
START
FINISH
TIPS
‡,ILWVHHPV³WRRHDV\´RSHQWKHGDPSHUGRRUWRDKLJKHUVHWWLQJ
‡,IWKHVHDWUROOVWRRIDUIRUZDUGDWWDFKDKDUGHUWHWKHUFRUG
‡8VHDVPRRWKDQGFRQWLQXRXVVWURNH
‡9DU\WHPSRIRUGLIIHUHQWWUDLQLQJHIIHFWV
07/01/11
Vasa Ergometer User’s Manual
PART 3 - Technique & Form
49
NORDIC DOUBLE POLING
CAUTION: 7KLVLVDQDGYDQFHGH[HUFLVH%HVXUHWRKRRN\RXULQVWHSRYHUWKHEHQFKDQGHQJDJH\RXU
DEGRPLQDOVIRUVWDELOLW\6WDUWVORZO\XQWLO\RXIHHOFRPIRUWDEOHZLWKWKHPRWLRQDQG\RXUVWDELOLW\
‡&RQQHFWWKHKDQGOHVWRWKHGULYHFRUG3XOOKDQGOHVWRHQJDJHGULYHFRUGDQGSODFHKDQGVRQIURQWRI
EHQFK6WUDGGOHWKHEHQFKWKHQNQHHORQEHQFKIDFLQJIRUZDUG+RRNLQVWHSRYHUEDFNRIEHQFK
‡6WDUWZLWKDUPVH[WHQGHGLQIURQWKROGLQJKDQGOHVSDOPVIDFLQJLQ
‡6LPXODWHWKHSROLQJPRWLRQE\LQLWLDWLQJWKHSXOOZLWKWKHDEGRPHQ3XOOZLWKERWKDUPVDWWKHVDPH
WLPHIXOO\H[WHQGLQJDUPVWRZDUGKLSV6ORZO\UHWXUQWRVWDUWLQJSRVLWLRQ
START
FINISH
TIPS
‡,ILWVHHPV³WRRHDV\´RSHQWKHGDPSHUGRRUWRDKLJKHUVHWWLQJ
‡,IWKHVHDWUROOVWRRIDUIRUZDUGDWWDFKDKDUGHUWHWKHUFRUG
‡8VHDVPRRWKDQGFRQWLQXRXVVWURNH
‡9DU\WHPSRIRUGLIIHUHQWWUDLQLQJHIIHFWV
50
Vasa Ergometer User’s Manual
PART 3 - Technique & Form
07/01/11
FUNCTIONAL TRAINING EXERCISES
7KHIROORZLQJLVDVDPSOLQJRIPDQ\RWKHUH[HUFLVHVSRVVLEOHWRGRRQWKH9DVD(UJRPHWHUIRU5HKDE
(QGXUDQFHDQG&LUFXLW7UDLQLQJ6HHRXUZHEVLWHIRUIXOOOLVWLQJDQGXSGDWHV
ASYMMETRIC EXTENSION (ADVANCED)
START
FINISH
CAUTION: 7KLVLVDQDGYDQFHGH[HUFLVHWKDWUHTXLUHVDVWURQJFRUHDQGH[FHOOHQWEDODQFH6WDUW
slowly until you feel comfortable with the motion and your stability.
‡+ROGERWKKDQGOHVDQGNQHHORQWKHEHQFKIDFLQJIRUZDUG+RRNLQVWHSRYHUEDFNHGJHRIEHQFK
for stability.
‡6WDUWZLWK\RXUDUPVH[WHQGHGLQIURQWVKRXOGHUZLGWKDSDUW.HHSEDFNVWUDLJKWDQGKLSVVWDEOH
‡6LPXOWDQHRXVO\UDLVHRQHDUPWRZDUGFHLOLQJZKLOHWKHRSSRVLWHDUPSXOOVVWUDLJKWGRZQDQGEDFN
)XOO\H[WHQGERWKDUPV5HYHUVHWKHPRWLRQUDLVLQJWKHRSSRVLWHDUPVXSDQGEDFN
'2)XOO\H[WHQGERWKDUPV.HHSDQXSULJKWSRVWXUHDQGKLSVVWDEOH
'21¶7'RQRWWLJKWHQQHFNPXVFOHVRUDOORZKLSVWRPRYHIRUZDUGRUEDFNZDUG
7$5*(7('086&/(67ULFHSV'HOWRLGV6KRXOGHUV/DWLVVLPXV8SSHU%DFN&RUH6WDELOL]HUV
CHEST PRESS - PUNCHING
START
FINISH
‡+ROGERWKKDQGOHVIDFLQJEDFNZDUGVSXOORQKDQGOHWRHQJDJHGULYHFRUGDQGZDONWRWKHEHQFK
‡6WUDGGOHWKHEHQFKIDFLQJWKHEDFNRIWKH9DVD(UJRPHWHUWKHQVLWRQWKHEHQFKZLWK\RXUNQHHV
bent 90 degrees. The bench should be fully supporting your upper legs.
‡6WDUWZLWKXSSHUDUPVDW\RXUVLGHDQGHOERZVEHQWGHJUHHVSDOPVIDFLQJGRZQ
‡([WHQG\RXUULJKWDUPRXWLQIURQWRI\RXUFKHVWXQWLO\RXUDUPLVIXOO\H[WHQGHGSXQFKLQJPRWLRQ
‡$V\RXUHWXUQ\RXUULJKWDUPEDFNWRWKHVWDUWSRVLWLRQH[WHQG\RXUOHIWDUPRXW
‡5HSHDWWKLVVHTXHQFH
'23DXVHEULHÀ\LQWKH),1,6+SRVLWLRQDQGÀH[ the pectorals for an extra contraction.
'21¶7'RQRWWZLVWXSSHUERG\GXULQJWKHSUHVV0RYHPHQWVKRXOGEHIURPWKHSHFWRUDOV
7$5*(7('086&/(62XWHU3HFWRUDOV
07/01/11
Vasa Ergometer User’s Manual
PART 3 - Technique & Form
51
CROSS CABLE REVERSE FLY
START
FINISH
‡&URVVWKHFDEOHVE\WDNLQJWKHULJKWKDQGOHZLWKOHIWKDQGWKHOHIWKDQGOHZLWKULJKWKDQG
‡+ROGKDQGOHVDV\RXVLWRQWKHEHQFKIDFLQJIRUZDUGZLWKNQHHVEHQWRYHUWKHIURQWRIWKHEHQFK
‡6WDUWZLWKDUPVIXOO\H[WHQGHGLQIURQWRI\RXZLWK\RXUSDOPVIDFLQJLQRUGRZQ
‡,QDVZHHSLQJPRWLRQSXOOWKHKDQGOHVRXWZDUGDQGEDFN
‡5HYHUVHPRWLRQWRUHWXUQWRVWDUWLQJSRVLWLRQ
'2&RQWUDFWFRUHPXVFOHVDWDOOWLPHV)HHOVOLNH³SLQFKLQJ´VKRXOGHUEODGHVWRJHWKHU
'21¶7'RQRWDUFKFXUYHEDFN
7$5*(7('086&/(65HDU'HOWRLGV5HDU6KRXOGHUV
LEG EXTENSIONS
START
FINISH
‡$WWDFKDQNOHVWUDSVDURXQG\RXUDQNOHV7DNLQJWKHGULYHFRUGFOLSVLQRSSRVLWHKDQGVOHIWFRUGLQ
ULJKWKDQGULJKWFRUGLQOHIWKDQGVWUDGGOHWKHEHQFKIDFLQJWKHUHDU&OLSWKHGULYHFRUGVRQWRWKH
DQNOHVWUDSVVRFRUGLVRQVDPHVLGHRIPRQRUDLO6LWRQWKHEHQFKZLWK\RXUOHJVEHQWRYHUWKHHQG
of the bench. Grasp sides of bench for stability.
‡([WHQGRQHOHJXQWLOLWLVVWUDLJKW$V\RXEULQJRQHOHJEDFNWRVWDUWSRVLWLRQEULQJWKHRWKHUOHJ
WRZDUGV¿QLVKSRVLWLRQVROHJVDUHFRQWLQXRXVO\PRYLQJ
'2&RQWUDFWWKHTXDGULFHSVPXVFOHVZKHQWKHOHJVDUHIXOO\H[WHQGHG
'21¶7'RQRWDOORZWKHNQHHWRJREH\RQGDGHJUHHDQJOH
ZKHQLQWKHVWDUWSRVLWLRQ7KLVZLOOSXWH[FHVVLYHVWUHVVRQWKHNQHH
7$5*(7('086&/(64XDGULFHSV
NOTE::KHQGRLQJWKLVH[HUFLVH'2127WHWKHUWKHEHQFKVRWKDW\RXUOHJVH[WHQGEH\RQGWKHUHDU
VWDQFKLRQWKHEHQFKVKRXOGEHIUHHPRYLQJ7KLVFRXOGH[WHQGWKHGULYHFRUGEH\RQGLWVLQWHQGHG
length and damage your Ergometer.
Vasa Ergometer User’s Manual
PART 3 - Technique & Form
07/01/11
PART 4 – SWIM TRAINING TIPS & WORKOUTS
4.1. EXAMPLE OF AN EXCELLENT HIGH ELBOW CATCH & PULLING PATH
7KHIROORZLQJDQDO\VLVZDVSURYLGHGE\+D\GQ:RROOH\RI)XWXUH'UHDPV6ZLPPLQJ
ZZZIXWXUHGUHDPVFRQ]DQGE\&RDFK$O/\PDQRI3XUVXLW)LWQHVVZZZSXUVXLW¿WQHVVFRP
HIGH ELBOW CATCH
*UDQW+DFNHWW¶VVWURNHDWPHWHUVRIKLVPJROGPHGDOUDFHDWWKH3DQ3DFL¿F&KDPSLRQVKLSV
)XNXRND-DSDQ
7.
NOTES
D7KHFDWFKLQWKLVH[DPSOHLV³OLWHUDOO\´D&$7&+7KHVZLPPHUKDV
effectively trapped and held the point he has just reached out to - note that
WKHUHLV12PRYHPHQWRIWKHKDQGEDFNZDUGV
E(YHQWKRXJKWKHKDQGKDVQRWPRYHGEDFNZDUGVWKHERG\KDV
continued to move forwards by the degree indicated by the arrow.
9.
PULLING PATH
*UDQW+DFNHWW¶VVWURNHDWPHWHUVRIKLVPVLOYHUPHGDOIUHHVW\OHUDFHDWWKH3HUWK:RUOG
&KDPSLRQVKLSV
NOTES
D7KHPRVWLPSRUWDQWIHDWXUHRIWKLVSXOOLQJ³SDWK´LVWKDWLWGRHVQRW
³FURVV´WKHFHQWHUOLQHGUDZQGRZQWKHPLGGOHRIWKHVZLPPHUVERG\
That is, the right-arm will stay on the right hand side of this imaginary
center line for the entire pull movement.
E$QRWKHULPSRUWDQWIHDWXUHLVWKHLPPHGLDWHSUHVV³RXWZDUGV´WRLQLWLDWH
WKH&DWFKSKDVHWKLVNHHSVWKHKDQGKROGLQJZDWHURQWKHRXWVLGHRIWKH
line for the entire pull.
07/01/11
Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
53
4.2 - DRILLS FOR IMPROVING SWIM TECHNIQUE
7KH9DVD(UJRPHWHUFDQKHOS\RXWREHWWHUVHHDQGFRUUHFWÀDZVLQ\RXUVWURNH+HUHDUHDIHZGULOOVWR
KHOSVRPHFRPPRQSUREOHPVDQGZHDNQHVVHV
GOAL: ELIMINATE CROSSOVER
3UREOHP+DQGFURVVHVWKHPLGOLQHRIWKHERG\DWWKHFDWFKSKDVHRIVWURNH7KLVPRWLRQZLOO
create excessive strain on your shoulders and possible injury. It will also slow you down by the
VLGHWRVLGH¿VKWDLODFWLRQ\RXFUHDWHZLWK\RXUERG\7KLVZLOOTXLFNO\LQFUHDVH\RXUGUDJLQWKH
water.
DRILL: WIDE CATCH
6WURNH 'LVWDQFH
'DPSHU
$WWDFKPHQW
3DFH )UHHVW\OH
PHWHUV[UHSHDWV
/HYHO
3DGGOHV
%HORZ5DFH3DFH
'HVFULSWLRQ8VLQJD³&DWFK8S´RU³6LQJOH$UP´VW\OHGULOOIRFXVRQPDNLQJZLGHH[DJJHUDWHG
FDWFKHV&RQFHQWUDWHRQNHHSLQJ\RXUKDQGLQOLQHZLWK\RXUVKRXOGHUVDWWKHFDWFK3D\FORVH
DWWHQWLRQWRPDNHVXUH\RXDUHQRWFURVVLQJWKHPLGOLQHRI\RXUERG\RUKLWWLQJWKHPRQRUDLO
Once you have success at the slower pace, gradually increase your speed to normal race pace.
6ZLPZLWK\RXUKHDGGRZQLQDQHXWUDOVWUHDPOLQHGSRVLWLRQIXOO\H[WHQGHGIURP\RXUKDQGWR
WRHV0RQLWRU\RXUKDQGSRVLWLRQE\ORRNLQJXSHYHU\IHZVWURNHV0DNHVXUH\RXUFDWFKHVDUH
engaging above your shoulders.
2SWLRQDO7RROV$LGV
8VHDYLGHRFDPHUDWRVHH\RXUVWURNHSDWWHUQ6HWXSWKHFDPHUDVRLWLVHLWKHUDWWKHIURQW
RUWKHEDFNRIWKH9DVD(UJRPHWHUVR\RXFDQEHVWVHH\RXUFDWFK
/D\DORQJPLUURUXQGHUQHDWKWKH9DVD(UJRPHWHUVR\RXFDQPRQLWRU\RXUFDWFK
$VNDFRDFKRUIULHQGWRFULWLTXH\RXUVWURNH
$VVHVVPHQW
7LPHVLQWKHZDWHUVKRXOGEHLPSURYLQJGXHWRPRUHHI¿FLHQWVWURNHPHFKDQLFVDQGOHVVGUDJ
54
Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
07/01/11
GOAL: CORRECT STRAIGHT-ARM PULL
3UREOHP,QWKHDWWHPSWWRLQFUHDVHVWURNHUDWHWKHKDQGHQWHUVWKHZDWHUWRRHDUO\ZKLFKFDQ
cause the arm to go down instead of the preferred extension. This downward motion will create
a straight-arm pull which will greatly reduce power output and increase drag.
DRILL : CATCH-UP WITH FULL EXTENSION
6WURNH 'LVWDQFH
'DPSHU
$WWDFKPHQW
3DFH )UHHVW\OH
PHWHUV[UHSHDWV
/HYHO
3DGGOHV
%HORZ5DFH3DFH
'HVFULSWLRQ6WDUWE\H[WHQGLQJERWKKDQGVRXWLQIURQWRQHLWKHUVLGHRIWKHPRQRUDLO7DNH\RXU
¿UVWVWURNHZLWKRQHDUPDV\RXNHHS\RXURWKHUDUPLQDIXOO\H[WHQGHGSRVLWLRQ&RPSOHWHWKH
VWURNHZLWKDIXOO¿QLVKDQGUHFRYHU\UHWXUQLQJWRWKHVWDUWLQJSRVLWLRQ7DNH\RXUQH[WVWURNH
ZLWKWKHRWKHUDUPOHDYLQJWKH¿UVWDUPH[WHQGHGRXWLQIURQW5HSHDWWKLVVHTXHQFHIRFXVLQJRQ
ORQJH[WHQVLRQVEDFNWRWKHVWDUWSRVLWLRQ
9DULDWLRQ
'RWKLVGULOOZKLOHURWDWLQJ\RXUKLSVZLWKHDFKVWURNH6HHQH[WSDJHIRUGHWDLOV
2SWLRQDO7RROV$LGV
8VHDYLGHRFDPHUDWRLGHQWLI\WKHOHQJWKRI\RXUVWURNH6HWXSWKHFDPHUDDWWKHVLGHRIWKH
9DVD(UJRPHWHUWRDQDO\]H\RXUUHDFK
3ODFHDSLHFHRIWDSHRQWKHUDLODVDWDUJHWWRUHDFKIXOOH[WHQVLRQ,I\RXSUHIHU\RXFDQWLH
WKHEHQFKWRWKHUHDUVWDQFKLRQVRWKHEHQFKLVVWDWLRQDU\QRW³ÀRDWLQJ´RQWKHUDLO
$VVHVVPHQW
7LPHVLQWKHZDWHUVKRXOGLPSURYHGXHWRDPRUHSRZHUIXOVWURNHZLWKOHVVHIIRUWUHTXLUHG
127(<RXFDQYLHZ\RXUDFWXDOVWURNHOHQJWKLQFHQWLPHWHUV)RUIXOOGHWDLOVRQVHWWLQJWKLVXSRQ
WKH900RQLWRUJRWRWKH6WURNH0RGHGHVFULSWLRQLQ6HFWLRQRIWKLVPDQXDO
07/01/11
Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
55
GOAL: IMPROVED HIP ROTATION
3UREOHP7KHVZLPPHUKDVSRRURUZHDNKLSURWDWLRQZKLFKFUHDWHVD³ÀDW´VZLP7KHFRUHPXVFOHV
need to be activated to initiate the hip roll.
DRILL: HIP DRIVE
6WURNH 'LVWDQFH
'DPSHU
$WWDFKPHQW
3DFH DRIVE
Right Hip
down
)UHHVW\OH
PHWHUV[UHSHDWV
/HYHO
3DGGOHVRU+DQGOHV
%HORZ5DFH3DFH
'HVFULSWLRQ7KHVZLPPHUVLPXOWDQHRXVO\GULYHVWKHRSSRVLWHKLS
LQWRWKHSDGGHGEHQFKMXVWDWWKHFDWFK7KLVZRQ¶WJLYH\RXWKH
complete hip roll, but it will activate the same muscles in the core
used to initiate the hip roll, which transfers energy and force into the
VWURNLQJDUP,WFDQDOVRKHOSZLWKWLPLQJDQGJHWWLQJDVHQVHRIJOLGH
EHWZHHQVWURNHV
HIGH ELBOW
CATCH
Left Side
127(DOOIUHHVW\OHVZLPWUDLQLQJRQWKH(UJRPHWHULGHDOO\ZRXOGEHGRQHWKLVZD\WRPD[LPL]HWKH
FRQGLWLRQLQJDQGQHXURPXVFXODUEHQH¿WV
2SWLRQDO7RROV$LGV
7RGHFUHDVHVWDELOL]DWLRQOD\RQDUROOHGXSPDWRUWRZHOSODFHGOHQJWKZLVHRQWRSRIWKH9DVD
SDGGHGEHQFK7KLVGHVWDELOL]DWLRQZLOOFUHDWHDQHYHQJUHDWHUGHPDQGIRUDFWLYDWLRQRIFRUH
muscles.
$GYDQFHGVZLPPHUVWU\LWHPVVXFKDVDORQJ$HURPDWSDGRUDIRDPKDOIURXQGSDGVKRZQ
below.
$VVHVVPHQW
Typically, the energy cost for the Freestyle will increase when hip roll is initiated. Times will improve
GXHWRDORQJHUPRUHSRZHUIXOVWURNHZLWKGHFUHDVHGGUDJ
Rolled up Mat (or towel)
AeroMat
Foam Half-Round
<RXFDQSXUFKDVHWKH$HURPDWEHDPVIRDPKDOIURXQGVDQG¿WQHVVPDWVDWPRVWRQOLQH¿WQHVVVXSSO\VWRUHV
2U\RXFDQVWDUWE\XVLQJDUROOHGXSEDWKWRZHOIURP\RXUOLQHQFORVHW
Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
07/01/11
GOAL: IMPROVE ON YOUR HIGH ELBOW CATCH
3UREOHP7KHHOERZVGURSGXULQJWKHFDWFKWKHUHE\JUHDWO\UHGXFLQJ³SXOOLQJ´SRZHUDQGLQFUHDVLQJ
drag.
DRILL: FOREARM PULL
6WURNH 'LVWDQFH
'DPSHU
$WWDFKPHQW
3DFH )UHHVW\OHRU%XWWHUÀ\
PHWHUV5HSHDWGULOOXSWRWLPHV
/HYHO
+DQGOHV
%HORZ5DFH3DFH
'HVFULSWLRQ.HHS\RXUKHDGGRZQLQDQHXWUDOSRVLWLRQZKLOHPDNLQJ\RXUERG\ORQJKHDGWR
WRHWKURXJKRXWWKHGULOO$IWHU\RXPDNH\RXUFDWFKIRFXVRQLQLWLDWLQJWKHSXOOZLWK\RXUIRUHDUP%HVXUHWRNHHS\RXUelbow highDVLI\RXUDUPQHHGVWR¿WDURXQGDEDUUHORUWKHUHDUH
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pace continuing to focus on the high elbow catch.
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Ergometer so you can see if your elbows are dropping.
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and physical barrier. The object should provide enough clearance for a proper, high elbow
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07/01/11
Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
57
GOAL: RECOVERY STROKE
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the Vasa Ergometer so you can best see your form.
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you can monitor your form.
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Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
07/01/11
4.3 - STROKE RATES OF OLYMPIC SWIMMERS
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4.4 - TRAINING VIDEOS
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available. To view all available videos, visit
www.vasatrainer.com.
FREESTYLE
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Better Technique + More Power = Faster Swimming: /HDUQKRZWRLQWHJUDWH
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when swimming in open water. 3DUW)&'9'
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different energy systems. All competitive swimmers need to develop their anaerobic
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instruction and seeing others train along with you tends to be much more motivating than
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07/01/11
Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
59
4.5 - COACH RICHARD SHOULBERG’S VASA ERGOMETER WORKOUT
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depends on the individuals, their events and prime events for us to
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MONDAY:
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OTHER EXERCISES
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Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
07/01/11
4.6 - VASA ERGOMETER WORKOUTS
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below to increase the rate of your success.
KEY TO SUCCESS FOR FIRST WORKOUTS
1. 6HWGDPSHUGRRUWRFORVHG
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3. Always remember that techniqueLVNH\)RFXVRQDFKLHYLQJD+LJK(OERZ&DWFKRU(DUO\9HUWLFDO
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the surfboard rails without touching the rails. If you imagine your elbow as an eyeball, then be sure that
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EVF position.
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is done by to driving your opposite hip into the padded bench when you apply pressure to paddles with
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to paddle you drive left hip bone into bench at same time, thus transferring core muscle energy into the
hand and arm.
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Endurance: Do longer sustained sets of 15 minutes and longer swimming at a power output
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Motivation: 0L[XS\RXUZRUNRXWVDQGGRLQJDOWHUQDWLYHVWURNHVLQDGGLWLRQWRIUHHVW\OHOLNH
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07/01/11
Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
ANAEROBIC POWER INTERVALS
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:$5083 10-15 minutes of freestyle
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&22/'2:1 Easy swim for 5-15 minutes followed by stretching.
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monitor operation.
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ASCENDING OR DESCENDING TIMED INTERVAL WORKOUT
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Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
07/01/11
SPEED WORKOUT FOR FREESTYLE
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steady state.
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100 meters - below race pace.
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07/01/11
Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
4.7 - TESTING PROTCOLS & WORKOUTS FOR TRIATHLETES
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Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
07/01/11
SAMPLE SESSIONS - EXPERIENCED
GENERAL NOTES:
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Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
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Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
07/01/11
INTEGRATING “TOTAL BODY” CONDITIONING
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ARM MOTION
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Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
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Date
PURPOSE
(Endurance, Power,
Intervals, Time Trial)
Total Time
Total Meters
Heart Rate
Work Time or
Work Distance
Rest Time
(intervals)
Damper Setting
Tether Cords
PACE
Strokes / Minute
Pace / 100M
POWER
Max Watts
Average Watts
CALORIES
Total Calories
Avg Calories / HR
FORCE
Avg Force Left
Avg Force Right
Max Force Left
Max Force Right
STROKE LENGTH
(cm)
Stroke Length Left
Stroke Length Right
TOTALS THIS
WEEK
Comments:
Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
07/01/11
4.8. - RACING: VASA CHALLENGE & WORLD RANKINGS
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07/01/11
Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
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70
Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
07/01/11
TRAINING NOTES
07/01/11
Vasa Ergometer User’s Manual
71
PART 5 - MAINTENANCE & TROUBLESHOOTING
MAINTENANCE OF YOUR VASA ERGOMETER
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and safe use of your machine. Maintenance requirements will vary considerably depending on how much
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are made to help you maintain your Vasa Ergometer most effectively. Follow the maintenance steps
suggested on the next page based on the amount of use.
HIGH CHLORINE & HIGH HUMIDITY = HIGH MAINTENANCE
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humid, salty ocean air. If your Vasa Ergometer is located in such inhospitable environments, it is extremely
important for you to perform the maintenance steps on the next page at least once each month.
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to prevent it from slipping and to prevent contact with water from the pool. DO NOT use the Ergometer
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WARNING
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in humid, chlorinated, or salt
air environments will void the
lifetime guarantee.
STORAGE OF YOUR VASA ERGOMETER
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chlorinated climate. The Vasa Ergometer is not designed to be left outdoors in the elements of direct
sunlight, rain, or ocean air. If you must leave your Vasa Ergometer outdoors, either cover completely
with a waterproof cover* or remove the monitor, padded bench and seat carriage assembly, the paddles/
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or online at www.vasatrainer.com.
SECURING THE VASA ERGOMETER IN SCHOOLS AND PUBLIC FACILITIES
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Vasa Ergometer User’s Manual
PART 5 - Maintenance & Troubleshooting
07/01/11
GETTING TO KNOW YOUR VASA ERGOMETER
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drive cord
& drive cord clip
front/inlet
cover
V A
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seat carriage
(holds seat rollers)
rear/outlet cover
damper door
tether cord
rewind cassette
(contains rewind shock cord)
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front (inlet) cover removed
front cover mounting bracket
monitor connection cable
(part of the load cell)
drive cord
drive spool
(black spool & white spool)
load cell
fan housing
load cell mounting bracket
rewind shock cord
CAUTION: Do NOT attempt to remove the
cord or RCA without proper instruction.
The rewind cord is under tension.
front cover mounting bracket
front end frame weldment
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(internal component)
07/01/11
Vasa Ergometer User’s Manual
PART 4 - Swim Training & Workouts
73
VASA ERGOMETER - MAINTENANCE SCHEDULE
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chart below outlines a general plan based on hours of use. The following pages will provide more details on
each step.
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TEAM / CLUB USE
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4. Apply Armoral or similar rubber protectant
to tether cords.
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3. Monitor dust/dirt buildup in air inlet & outlet
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4. Apply Armoral or similar rubber protectant
to tether cords.
4. Monitor drive shaft & lubricate with lithium
grease as needed.
3 MONTHS
PERSONAL / HOME USE
/HVVWKHQKRXUVSHUZHHN
/LJKWWR0RGHUDWH8VH
5HSHDW0217+/<PDLQWHQDQFH
,QVSHFWGULYHFRUGFOLSVIRUZHDU
5HSODFHDVQHHGHG
,QVSHFWUHZLQGVKRFNFRUGIRUZHDU
5HSODFHDVQHHGHG
- IN HARSH or HUMID ENVIRONMENTS -
5HSHDW0217+/<PDLQWHQDQFH
&KHFNWKHVHDWUROOHUVIRUGLUWEXLOGXS
3. Monitor dust/dirt buildup in air inlet & outlet
areas. Vacuum as needed.
4. Monitor drive shaft & lubricate with lithium
grease as needed.
4. Apply lithium grease to screw threads
on all nuts & bolts. This will help prevent
corrosion and rust.
6 MONTHS
74
5HSHDW0217+/<DQG0217+
maintenance.
5HSODFHWZR$$EDWWHULHVLQPRQLWRU
Vasa Ergometer User’s Manual
PART 5 - Maintenance & Troubleshooting
5HSHDW0217+/<DQG0217+
maintenance.
,QVSHFWGULYHFRUGFOLSVIRUZHDU
5HSODFHDVQHHGHG
,QVSHFWUHZLQGVKRFNFRUGIRUZHDU
5HSODFHDVQHHGHG
07/01/11
VASA ERGOMETER - MAINTENANCE DETAILS
CLEAN MONORAIL - To remove dust and particles for a smoother ride of the seat carriage, and to
H[WHQGWKHOLIHRIWKHVHDWFDUULDJHUROOHUV&OHDQZLWKPLOGVRDSZDWHUDQGDFOHDQUDJGR127XVH
abrasive detergents). Mineral spirits can be used for grease and stain spots, then wash with clean water.
)RUGHHSVWDLQHVXVHDPLOG6FRWFK%ULWHŒSDG
Caution: Do not use an abrasive detergent to clean the the monorail.
CLEANING THE ENTIRE MACHINE - Thoroughly clean entire machine with a rag or hand towel and
PXOWLSXUSRVHFOHDQHU&OHDQWKHPRQRUDLODVGHWDLOHGDERYHGR127XVHDEUDVLYHFOHDQHU
PADDLES & HANDLE WEAR,QVSHFWSDGGOHVVZLPRUND\DNRUFDQRHDQGH[HUFLVHKDQGOHVIRU
wear on connection joints. If signs of wear, replace immediately.
TETHER CORD WEAR - Inspect tether cords for wear on cord or plastic clips. Treat tether cords with
$UPRUDOOŒW\SHSURWHFWDQWZKHQWXEHVORRNGU\RUGLVFRORUHG5LQVHZLWKIUHVKZDWHULIWKH\KDYHEHHQLQ
contact with chlorinated water.
SEAT ROLLER CLEANING &KHFNWKHUROOHUVIRUDEXLOGXSRIGLUW,I\RXVHHEODFNVSHFVRQWKHUROOHUV
KROGDGDPSUDJRUUDJZLWKDOOSXUSRVHFOHDQHUXSDJDLQVWWKHUROOHUVDV\RXVORZO\UROOWKHEHQFKEDFN
and forth. This will rotate the rollers against the pad, removing the dirt. If you are unable to remove all
WKHGLUW\RXFDQXVHD6FRWFK%ULWHŒSDGLQVWHDGRIDGDPSUDJ
SEAT ROLLER INSTALLATION & ROTATION &KHFNWKHWRSVHDWUROOHUVIRUZHDU,IWRSUROOHUV
appear to be wearing more than bottom rollers, rotate the top rollers with the bottom rollers. Detailed
instructions on page 75.
CLEANING AIR INLET/OUTLET SCREENS - Monitor the dust build-up on air inlet and outlet areas
SHUIRUDWHGPHWDOORFDWHGRQWKHIURQWDVVHPEO\FRYHUDQGXQGHUWKHGDPSHUGRRUFRYHU9DFXXPDV
needed. 'LDJUDPVDQGGHWDLOHGLQVWUXFWLRQRQSDJH
DRIVE SHAFT LUBRICATION - Apply a layer of lithium grease along the entire surface of the Drive
6KDIWWRSUHYHQWFRUURVLRQUXVW'LDJUDPVDQGGHWDLOHGLQVWUXFWLRQRQSDJH
DRIVE CORD REPLACEMENT -:RUQGULYHFRUGVKRXOGEHUHSODFHGZLWKQHZFRUG6LJQVRIZHDU
LQFOXGHIUD\LQJWKUHDGVRUDQ\FXWVLQWKHFRUG,WLVUHFRPPHQGHGWRUHSODFHWKH'ULYH&RUG&OLSVDQG
5HZLQG6KRFN&RUGDWWKHVDPHWLPH
DRIVE CORD CLIP REPLACEMENT -5HSODFHPHQWRIWKHGULYHFRUGFOLSVLVQHHGHGZKHQWKHFOLSVDUH
EURNHQ,WLVDOVR+,*+/<UHFRPPHQGHGZKHQ\RXUHSODFHWKH'ULYH&RUG
REWIND SHOCK CORD REPLACEMENT -7KHUHZLQGVKRFNFRUGVKRXOGEHUHSODFHGZLWKQHZFRUG
when it shows signs of wear or has lost its elastic properties. Inspect the cord by removing the front
DVVHPEO\FRYHU7KHUHZLQGFRUGLVWKHEODFNRUEOXHFRUGWKDWLVZUDSSHGDURXQGWKH'ULYH6SRROV,WLV
UHFRPPHQGHGWRUHSODFHWKH'ULYH&RUGVDQG'ULYH&RUG&OLSVDWWKHVDPHWLPHDVDSUHYHQWDWLYHVWHS
LUBRICATION OF HARDWARE -$SSO\OLWKLXPJUHDVHRUWKLFNRLOWRDOOVFUHZWKUHDGVRQDOOQXWV
bolts. This will help prevent corrosion and rust.
07/01/11
Vasa Ergometer User’s Manual
PART 5 - Maintenance & Troubleshooting
75
SEAT ROLLER INSTALLATION AND ROTATION
1.5HPRYHWKHUHDUVWDQFKLRQIURPWKHPRQRUDLO
a. 5HPRYHDQ\WHWKHUFRUGV\RXPD\KDYHDWWDFKHG
b. /RRVHQWKHVRFNHWVHWVFUHZRQWKHFRUQHURIWKHUHDUVWDQFKLRQVOHHYHXVLQJWKH´KH[NH\DOOHQ
wrench.
c./RRVHQDQGUHPRYHWKHPRQRUDLOVFUHZDQGQXW´EXWWRQKHDGVFUHZ
d3XOOWKHPRQRUDLORXWRIWKHUHDUVWDQFKLRQDQG6/2:/<ORZHUWKHPRQRUDLODQGWKHUHDUVWDQFKLRQ
to the ground.
CAUTION:7KHVHDWFDUULDJHDQGEHQFKZLOOUROOIRUZDUGPDNHVXUHWRORZHUWKHPRQRUDLO
slowly to avoid pinching your hands.
2.+ROGWKHPRQRUDLOLQRQHKDQGDQGKROGWKHPLGGOHXQGHUVLGHRIWKHVHDWFDUULDJHDQGUHPRYHWKH
assembly from the monorail.
3.3ODFHWKHSDGGHGEHQFKVHDWFDUULDJHDVVHPEO\XSVLGHGRZQVRWKHUROOHUVDUHYLVLEOH
4.8VHWZR´ZUHQFKHVRUDGMXVWDEOHZUHQFKHVWRORRVHQWKHQXWDQGVFUHZZKLFKKROGVHDFK
of the four seat carriage rollers in place. IMPORTANT1RWHWKHSRVLWLRQRIWKHVSDFHUVDQGUXEEHU
ZDVKHUVIRUUHDVVHPEO\6HHGUDZLQJEHORZ
5.,QVWDOOWKHQHZUROOHUVURWDWHWKHUROOHUVRUPRYHWKHUROOHUVIRUDWLJKWHURUORRVHU¿WPDNLQJFHUWDLQ
WKDWWKHVSDFHUVDQGZDVKHUVDUHSRVLWLRQHGH[DFWO\DVWKH\ZHUHEHIRUHUHPRYLQJWKHPVHHGUDZLQJ
below). Tighten the nuts until you see the rubber washer just begin to compress.
NOTE$YRLGRYHUWLJKWHQLQJDVWKLVZLOOSODFHVLGHSUHVVXUHRQWKHEHDULQJVDQGFDQFDXVH
premature wear. Tighten the nuts until you see the rubber washer just begin to compress. To
test tightness, spin the roller - the roller should roll freely, but should not be able to spin freely
IRUPRUHWKDQVHFRQGV
6.5HSODFHWKHVHDWFDUULDJHRQWKHPRQRUDLOWKHQUHSODFHWKHUHDUVWDQFKLRQRQWRWKHPRQRUDLO5HSODFH
DQGWLJKWHQWKHPRQRUDLOVFUHZDQGQXW7LJKWHQWKHVRFNHWVHWVFUHZRQWKHUHDUVWDQFKLRQVOHHYHZLWK
WKH´KH[NH\DOOHQZUHQFK
SIDE VIEW OF SEAT CARRIAGE WITH PADDED BENCH (not drawn to scale)
upper rear roller
upper front roller
MONORAIL
front of machine
lower rear roller
lower front roller
WLJKWHUÀWORRVHUÀW
UBOLT
ORRVHUÀWWLJKWHUÀW
PADDED BENCH
rubber washer
3” hex cap screw
seat spacers
rubber washer
nut
PADDED BENCH
SEAT CARRIAGE
upper seat
roller
MONORAIL
cross section
viewed from
end of machine
END VIEW OF
SEAT CARRIAGE
lower seat
roller
Vasa Ergometer User’s Manual
PART 5 - Maintenance & Troubleshooting
07/01/11
DRIVE SHAFT, FLYWHEEL, AIR INLET & OUTLET MAINTENANCE
As part of the Ergometer maintenance program, we suggest regular maintenace of a few parts inside the
IURQWHQGDVVHPEO\7KLVZLOOUHTXLUHUHPRYDORIWKHIURQWFRYHU/RFDWHWKHIRXUVFUHZVLQWKHXSSHUDQG
ORZHUFRUQHUVRQWKHIURQWFRYHURIWKHIURQWHQGDVVHPEO\)LJXUH$8VHWKH´DOOHQZUHQFKWR
remove the four screws.
/RFDWHWKH)O\ZKHHO)LJXUH%9DFXXPERWKWKHULJKWDQGOHIWVLGHRIWKHIDQWRUHPRYHDQ\GXVWWKDW
PD\KDYHEXLOWXS3HUIRUPWKLVVWHSPRUHRUOHVVIUHTXHQWO\EDVHGRQ\RXUHQYLURQPHQW
+80,'2876,'(RU322/6,'((19,5210(176/RFDWHWKH'ULYH6KDIW)LJXUH%,QVSHFWWKH
left and right sides to see if it is getting dry or discolored. If so, apply lithium grease to protect the
¿QLVK/LWLXPJUHDVHLVLQFOXGHGLQWKH0DLQWHQDQFH.LWZKLFKLVVROGRQVHSDUDWHO\RQWKH$FFHVVRU\
5HSODFHPHQW3DUWVSDJHDWWKHEDFNRIWKLVPDQXDO
/RFDWHWKH$LU,QOHW$LU2XWOHW)LJXUH&9DFXXPWKHSHUIRUDWHGPHWDODUHDVWRUHPRYHDQ\GXVW
buildup.
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´DOOHQZUHQFK
ERGOMETER
FRONT COVER
remove four screws with
5/32” allen wrench
Figure B
Figure C
DRIVE
SHAFT
(LEFT SIDE)
VACUUM
AIR INLET
Grease BOTH
sides
FLYWHEEL
(LEFT SIDE)
Vacuum Left & Right
VLGHRIÁ\ZKHHO
VASA ERGOMETER MONITOR (VM) MAINTENANCE
VACUUM
AIR OUTLET
EDWWHU\
compartment
BATTERY REPLACEMENT
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³/2&(//´DSSHDUVLQWKHWRS¿HOGRIWKH90PRQLWRUWKHEDWWHULHVQHHGWREHUHSODFHG7R
FKDQJHWKHEDWWHULHVRSHQWKHEDWWHU\FRPSDUWPHQWRQWKHEDFNRIWKH90PRQLWRU)LJXUH
$7KHPRQLWRUWDNHVWZR³$$´EDWWHULHV
!! BATTERY
!! BATTERY
Figure A
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EDWWHULHVDVWKHPRQLWRUZLOOUHPDLQRQIRUPLQXWHVXQWLOWKH%DWWHU\6DYHIHDWXUHLVDFWLYDWHG
BATTERY SAVE FEATURE
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GRZQDIWHUPLQXWHV³DFWLYLW\´LQFOXGHVLQSXWVIURPSXOOLQJRQWKHGULYHFRUGSXVKLQJEXWWRQVRUVHULDO
communications with a computer). $Q\ZRUNRXWLQIRUPDWLRQZLOOEHFOHDUHGIURPWKHPHPRU\DVVRRQDV
the monitor shuts off.
IMPORTANT: 7KHPRQLWRULVDVHDOHGXQLW'2127WDNHDSDUW$Q\DWWHPSWWRGLVDVVHPEOHZLOO
void warranty.
07/01/11
Vasa Ergometer User’s Manual
PART 5 - Maintenance & Troubleshooting
77
TROUBLESHOOTING
7KLVVHFWLRQFRQWDLQVLQIRUPDWLRQIRUVROYLQJSRWHQWLDOSUREOHPVWKDWPD\DULVH6\PSWRPVDUHOLVWHGZLWK
suggested remedies.
If you still can not correct the problem after you consult the following pages, please contact our Technical
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3OHDVHKDYHDFRS\RI³*HWWLQJWRNQRZ\RXU9DVD(UJRPHWHU´SDJHLQIURQWRI\RXDQGWKH(UJ
QHDUE\ZLWKWKHIURQWFRYHUUHPRYHGLIUHOHYDQWWR\RXUSUREOHP
MONITOR
SYMPTOM: The monitor is losing data or “zeros out” in the middle of a workout.
5HPHG\,IWKHPRQLWRUVHQVHVLQDFWLYLW\IRUPRUHWKDQVHFRQGVZKLOHLQWKHGHIDXOW%$6,&02'(LW
ZLOOGLVSOD\\RXUZRUNRXWVXPPDU\:KHQWKHFRUGVDUHSXOOHGDIWHUWKHVXPPDU\DQHZZRUNRXWZLOO
EHJLQFRXQWLQJXSIURP]HUR7RDYRLGWKLVXVHWKHSUHVHWZRUNRXWIXQFWLRQ SJ,I\RXVHWXSD
SUHGHWHUPLQHGWLPHRUGLVWDQFHZRUNRXW\RXFDQVWRSIRUDQ\OHQJWKRIWLPHOHVVWKDQPLQXWHVZLWKRXWORVLQJ\RXUZRUNRXWGDWD.HHSLQPLQGWKDWWKHPRQLWRUZLOOFRQWLQXH
FRXQWLQJWLPHEXWWKHGDWDZLOOQRWEH5(6(7ZLWKRQO\DIHZVHFRQGVRU
few minutes of idol movement. It will automatically power down after 5
minutes of inactivity.
SYMPTOM: The monitor is unsteady (moving or changing position)
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5HPHG\0RYHWKHKRVHFODPSRYHUWKHSURQJVRIWKHPRXQWLQJVRFNHW
WKHQWLJKWHQWKHKRVHFODPSZLWKDÀDWKHDGVFUHZGULYHUSJ
SYMPTOM: The monitor turns on randomly by itself.
5HPHG\ The monitor must be connected to the connection cables to function properly. If the moniWRULVQRWLQXVHDQGKDVEHHQUHPRYHGIURPWKHIURQWHQGQRFDEOHVFRQQHFWHGLWLVUHFRPPHQGHGWR
remove one or both of the AA batteries. This will prevent the batteries from losing power.
SYMPTOM: The monitor is displaying erratic data (i.e. excessive high or low force, etc.).
5HPHG\%HFHUWDLQWKHFDEOHVDUHFRQQHFWHGSURSHUO\5LJKW 5HGSRUW/HIW %ODFNSRUWDQGIXOO\
LQVHUWHGLQWRWKHSRUWIRUDVROLGFRQQHFWLRQ1H[W5(6(7WKHPRQLWRUE\SRZHULQJRIISXVKWKH212))
EXWWRQ7XUQEDFNRQXVLQJWKH212))EXWWRQ7KHPRQLWRUKDVQRZEHHQ5(6(7WRFRPPXQLFDWHWR
WKHLQWHUQDO/RDG&HOOVRU9HULI\WKDW\RXDUHLQWKHFRUUHFWYLHZLQJPRGH6:,0YV.$<$.7KH
.D\DN0RGHZLOOGLVSOD\D³.´LQWKHXSSHUOHIWFRUQHUDQGGLVSOD\VGLVWDQFHV[JUHDWHUWKDQWKHVZLP
PRGH5HIHUWRSDJHIRUIXOOGHWDLOV127(5HPRYLQJWKHEDWWHULHVZLOOUHVHWWR6:,0PRGH
If neither remedy resolve your erratic readings, please contact Vasa for assistance.
Vasa Ergometer User’s Manual
PART 5 - Maintenance & Troubleshooting
07/01/11
ERGOMETER OPERATION
SYMPTOM: I don’t seem to get enough resistance. It seems too easy.
5HPHG\$GMXVWWKHGDPSHUGRRUVHWWLQJWRDKLJKHUVHWWLQJ6HWWLQJVYDU\WRLVORZUHVLVWDQFHDQGLVDKLJKUHVLVWDQFH'XVWYDFXXPWKHLQOHWDQGRXWOHWDUHDV6HHWKHmaintenance
section on pg. 74).
SYMPTOM: The paddles (or handles) are hitting the idler pulley bracket when arms extend.
5HPHG\$GGRULQFUHDVHWKHUHVLVWDQFHOHYHORIWHWKHUFRUG7HWKHUFRUGVUHVWULFWWKHWUDYHORIWKH
EHQFKFUHDWLQJDGUDJ$QFKRUWKHVHDWFDUULDJHEHQFKDVVHPEO\WRSUHYHQWPRYHPHQW7RNHHS
WKHEHQFKVWDWLRQDU\LQVWDOOWKH520NQRENLWRSWLRQDODFFHVVRU\SJ
SYMPTOM: The seat carriage sticks or will not glide smoothly on the monorail.
5HPHG\'XVWDQGUROOHUGHEULVZLOODFFXPXODWHRQWKHUROOLQJVXUIDFHRIWKHPRQRUDLO:HUHFRPPHQG
URXWLQHFOHDQLQJRIWKHPRQRUDLOVXUIDFHDQGWKHUROOHUVXUIDFH6HHWKHVHDWFDUULDJHUROOHULQVWDOODWLRQ
DQGURWDWLRQLQVWUXFWLRQVLQWKLVPDQXDOSJ127(1HZVHDWUROOHUVW\SLFDOO\QHHGWRZHDULQWRDQG
conform to the monorail. As this happens, they will naturally emit some debris which will need to be
UHPRYHG7\SLFDOEUHDNLQWDNHVEHWZHHQUHSHWLWLRQV
SYMPTOM: The seat carriage is wobbly or loose.
5HPHG\ The top seat rollers may have worn down. Move the bottom two seat rollers so they are closer
WRWKHPRQRUDLO6HHLQVWUXFWLRQVIRUVHDWUROOHULQVWDOODWLRQDQGGLDJUDPVORFDWHGLQWKHmaintenance section SJ
SYMPTOM: The padded bench feels wobbly or rattles.
5HPHG\,WLVOLNHO\WKDWWKHEROWVKROGLQJWKHEHQFKRQWKHVHDWFDUULDJHDUHORRVHDQGQHHGWLJKWHQLQJ
RUWKHVHDWUROOHUVQHHGDGMXVWPHQWVHHSUHYLRXVV\PSWRPUHPHG\7LJKWHQDOOIRXUEROWVZLWKWKH
´ZUHQFK0DNHVXUH\RXKDYHXVHGWKHORFNZDVKHUVDQGÀDWZDVKHUVEHWZHHQWKHEROWKHDGDQG
WKHVHDWFDUULDJHEUDFNHWLQRUGHUWRVHFXUHWKHEROWV6HHDVVHPEO\LQVWUXFWLRQVSJ
Symptom: The seat carriage bumps the rear stanchion in between each stroke. How can I
eliminate this “bumpy ride”?
5HPHG\,QFUHDVHWKHWHPSRRI\RXUVWURNHLQFUHDVH\RXUIRUFHSHUVWURNHGHFUHDVHWKH
OHYHOWKLFNQHVVRIWHWKHUFRUGDQFKRUWKHVHDWFDUULDJHEHQFKDVVHPEO\WRSUHYHQWPRYHPHQW
7RNHHSWKHEHQFKVWDWLRQDU\LQVWDOOWKH520NQRENLWRSWLRQDODFFHVVRU\SJRULI\RXZHLJK
PRUHWKDQOEVFRQVLGHURSHQLQJWKHGDPSHUGRRUZLGHURUSXWWLQJD±LQFKWKLFNEORFNXQGHUWKH
rear stanchion base bar to reduce the slope angle of the monorail.
SYMPTOM: The drive cord does not rewind all the way or it does not rewind fast enough.
5HPHG\5HSODFHWKHUHZLQGVKRFNFRUG7KHUHFRLOVWUHQJWKRIWKHUHZLQGVKRFNFRUGZLOOGHFUHDVH
RYHUWLPHDQGZLOOQHHGWREHUHSODFHG2UGHULQIRUPDWLRQFDQEHIRXQGRQSDJHRU,I\RXKDYH
UHPRYHGWKHIURQWLQOHWFRYHUDQGGLVFRYHUHGWKDWWKHVKRFNFRUGLVWDQJOHGDURXQGRQHERWKGULYH
VSRROVSOHDVHFRQWDFW9DVD
07/01/11
Vasa Ergometer User’s Manual
PART 5 - Maintenance & Troubleshooting
79
STATEMENT OF GUARANTEE / WARRANTY
7KH9DVD(UJRPHWHULVJXDUDQWHHGDJDLQVWDOOGHIHFWVLQPDWHULDOVDQGZRUNPDQVKLSIRUQRQPRYLQJSDUWV
IRUDVORQJDV\RXRZQ\RXUPDFKLQHZKHQXVHGDFFRUGLQJWRWKHLQVWUXFWLRQVLQWKLVPDQXDO:HZLOOUHpair or replace free of charge any non-moving part found to be defective. This guarantee is valid only
when accompanied by dated proof of purchase.
GUARANTEE LIMITATIONS:
The Vasa, Inc. lifetime guarantee does not include the monitor batteries, monitor, tether cords, rewind
VKRFNFRUGKDQGSDGGOHVKDQGOHVRUVHDWFDUULDJHUROOHUVZKLFKDUHFRQVLGHUHGPRYLQJSDUWVVHH
limited warranty). Vasa, Inc. will not guarantee against rust, paint peeling, or tarnish if your machine is
VWRUHGRUXVHGLQRUQHDUWKHIROORZLQJHQYLURQPHQWVRXWGRRUVQHDURFHDQDLURXWGRRUVH[SRVHGWRSUHFLSLWDWLRQKXPLGLW\DQGGLUHFWVXQOLJKWQH[WWRVZLPPLQJSRROVZLWKKLJKKXPLGLW\DQGRUFKHPLFDOULFK
environments. This guarantee does not apply to damage caused to any part by accident, misuse, abuse,
alteration, improper handling and/or improper assembly. In no event will Vasa, Inc. be liable for incidental or consequential damages resulting from a defective unit or improper assembly or use.
LIMITED WARRANTY:
9DVD,QFZLOOZDUUDQW\IRUPRQWKVIURPWKHGDWHRISXUFKDVHÀ\ZKHHOPRQLWRUKDQGSDGGOHV
KDQGOHVWHWKHUFRUGVDQGVHDWFDUULDJHUROOHUV9DVD,QFZLOOZDUUDQW\IRUPRQWKVIURPWKHGDWHRI
SXUFKDVHWKHUHZLQGVKRFNFRUG7KHVHSDUWVDUHFRQVLGHUHGPRYLQJSDUWVZKLFKDUHGHVLJQHGWRZHDU
ZHOOIRUPRUHWKDQLQGLFDWHGWLPHEXWDUHVXEMHFWWREUHDNDJHXQGHUDEQRUPDOXVH7KLVZDUUDQW\GRHV
not apply in the case of damage to any part due to accident, misuse, abuse, alteration, improper handling
and/or improper assembly. In no event will Vasa, Inc. be liable for incidental or consequential damages
resulting from a defective unit or improper assembly or use.
HOW TO OBTAIN GUARANTEE OR WARRANTY SERVICE
STEP 1: Identify the serial number that is located on the top service of the fanwheel housing. It is visLEOHE\ORRNLQJWKURXJKWKHDLULQOHWSHUIRUDWHGPHWDOVFUHHQ
STEP 2:&DOO9DVD&XVWRPHU6HUYLFHDWWKHQXPEHUVEHORZWRLQIRUPXVRIWKHSUREOHP\RXDUHH[SHULHQFLQJ,I\RXDUHLQVWUXFWHGWRUHWXUQWKHSDUWIRUUHSODFHPHQWRUUHSDLUSOHDVHIROORZ6WHSVWKUXEHORZ
STEP 3:7RUHWXUQDSDUWIRUUHSODFHPHQWRUUHSDLUSOHDVHFRPSOHWHWKH:DUUDQW\&ODLPIRUPRQWKHQH[W
SDJHSKRWRFRS\LW¿UVW,QFOXGH\RXUGDWHGSURRIRISXUFKDVHLIDYDLODEOHVHULDOQXPEHUUHWXUQDXWKRUL]DWLRQQXPEHU5$LVSURYLGHGE\FRQWDFWLQJ9DVD,QFLQ6WHSDERYHDQGDZULWWHQGHVFULSWLRQRI
KRZWKHSDUWVIDLOHGVRWKDWZHPD\FRQWLQXHWRPDLQWDLQRXUKLJKHVWTXDOLW\FRQWURO
STEP 4: 3URSHUO\SDFNDJHWKHGHIHFWLYHRUPDOIXQFWLRQLQJSDUWV,WLVWKHUHVSRQVLELOLW\RIWKHSXUFKDVHUWRHQVXUHWKDWWKHSURGXFWLVSURSHUO\SDFNDJHGDQGLQVXUHGIRUUHWXUQDVDQ\GDPDJHVXIIHUHGLV
DWWKHSXUFKDVHU¶VULVNDQGLVQRWFRYHUHGE\WKLVJXDUDQWHH7KHSXUFKDVHULVUHVSRQVLEOHIRUDOOVKLSSLQJ
FRVWV:HUHFRPPHQGVDYLQJWKHRULJLQDOSDFNDJLQJIURP\RXU9DVD(UJRPHWHU,I\RXGRQRWKDYHWKH
RULJLQDOSDFNDJLQJ\RXPD\SXUFKDVHUHSODFHPHQWSDFNDJLQJIURP9DVD
STEP 5:6KLSWKHGHIHFWLYHRUPDOIXQFWLRQLQJSDUWVDQGWKH:DUUDQW\&ODLP)RUPWRXVDWWKHDGGUHVV
RQWKH:DUUDQW\&ODLP)RUP
STEP 6:8SRQUHFHLSWRIWKHSDUWVZHZLOOLQVSHFWWKHGHIHFWRUGDPDJHFODLPHG9DVD,QFUHWDLQVWKH
RSWLRQRIUHSODFLQJRUUHSDLULQJWKHSDUWV:HZLOOVHQGWKHUHSODFHPHQWSDUWRUWKHUHSDLUHGSDUWEDFNWR
you in a timely manner.
:HDW9DVDFRQVLVWHQWO\VWULYHWRSURYLGH\RXWKHFXVWRPHUZLWKWKHKLJKHVWTXDOLW\SURGXFWVDQGEHVW
VHUYLFH,I\RXDUHHYHUGLVVDWLV¿HGZLWKDQ\RIRXUSURGXFWVRUVHUYLFHSOHDVHFRQWDFWXVLPPHGLDWHO\
:HYDOXH\RXUEXVLQHVV7KDQN\RX
VASA CUSTOMER SERVICE
Tel: 1.802.872.7101 Fax: 1.802.872.7104 or 1.501.421.6254
9am-5pm Eastern Standard Time, Monday - Friday
(PDLOLQIR#YDVDWUDLQHUFRP‡:HEVLWHZZZYDVDWUDLQHUFRP
Vasa Ergometer User’s Manual
PART 5 - Maintenance & Troubleshooting
07/01/11
VASA WARRANTY CLAIM FORM
If you have a defective or malfunctioning part, please contact Vasa by phone or email. Next, complete
this form in its entirety and send it to us along with the part you wish to have repaired or replaced.
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PART 5 - Maintenance & Troubleshooting
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