Indoor Sport Services Training Guide
Our Indoor Rowing Training Guide is the ultimate training resource for the Indoor Rower. Written by top education and coaching specialists, it includes information on technique and training, with programmes on cross-training, 2,000m and marathon race training, weight management and keep fit. There are guest chapters written by top names such as Jurgen Grobler and Chris Shambrook as well as dedicated sections on psychology, nutrition and weight training.
Appendix - PM4 Menu Structure
<< PM3 Menu StructureThe Damper Lever and Drag Factor >>- Just Row - Up to 50,000m without pressing any buttons. Results saved if longer than one minute. Splits default to 5 minutes; after 35 minutes, splits default to 10 minutes etc.
- Select Workout
- Standard List - Includes five pre-set workouts, not changeable.
- Custom List - Includes five workouts, can be replaced with workouts from a Log Card. Limit of 30 variable intervals total.
- ReRow - Enables user to select a previous result to drive PaceBoat
- New Workout - Enables user to design a workout in any of the following formats.
- Single Distance - 100m to 50,000m.
- Single Time - 0:20 to 9:59:59, distance cannot exceed 50,000m.
- Intervals: Distance - Constant work from 100m to 9999m; constant rest time from 0 to 9:55; up to 30 intervals.
- Intervals: Time - Constant work from 0:20 to 59:59; constant rest time from 0 to 9:55; up to 30 intervals.
- Intervals: Variable - Combination of distance and time from 100m to 999,999m or 0:20 to 99:59:59; rest time from 0 to 9:55; up to 30 pre-set intervals.
- Favourites - (if LogCard present) - five workouts per LogCard user. Limit of 30 variable intervals - total/user.
- Games
- Fish Game
- Darts
- Target Training
- Just Play
- Advanced
- Racing - Between Multiple indoor rowers equipped with PM4s
- Biathlon
- Information - Go to this menu for additional information on the PM4's features
- Overview
- PM4 Details - Describes the PM4 buttons, rowing displays, workouts and LogCard.
- Buttons
- Basic Data
- Graphic Displays
- All Data
- Force Curve
- Pace Boat
- Bar Chart
- Large Print
- Workouts
- Pre-set Workouts
- New Workouts
- Workout Names
- Splits
- Results
- LogCard
- How to Row - Gives a brief "rowing lesson" with technique animation.
- Drag Factor- Is a measure of the fan load. The PM4 self calibarets by recalculating the drag factor every stroke so you get a true measure of the effort regardless of the damper setting or changing conditions.
- More
- Games
- Fish Game
- Darts
- Target Training
- Biathlon
- Racing
- Battery
- Polar Heart Rate
- ANT Heart Rate
- More Options (without LogCard)
- Display Drag Factor - Allows the user to view and set the drag factor before rowing.
- About Drag Factor
- Main Menu
- Utilities
- Date and Time - Is important for result storage.
- Language - Sets preferred language. Defaults to preference set on LogCard or last language set on PM4.
- English
- Deutsch
- Nederlands
- Francais
- Others
- LCD Contrast - Adjusts the LCD lighter or darker.
- Lighter
- Darker
- Battery - Shows % battery life remaining.
- Product ID - Shows product identification information.
- Connect ANT HR
- Memory - Lists about 10 most recent workout results by date; oldest are automatically deleted.
- More Options (with LogCard)
- Display Drag Factor - Allows the user to view and set the drag factor before rowing.
- About Drag Factor
- Main Menu
- Utilities
- Date and Time - Is important for result storage.
- Language - Sets preferred language. Defaults to preference set on LogCard or last language set on PM4.
- English
- Deutsch
- Nederlands
- Francais
- Others
- LCD Contrast - Adjusts the LCD lighter or darker.
- Lighter
- Darker
- Battery - Shows % battery life remaining.
- Product ID - shows product identification information.
- Connect ANT HR
- LogCard - Stores about 300 workouts, each user's five favourite workouts, preferred language, last used units and display type. It is a good idea to keep backup records of important result data.
- Summary - Lists users total and average results recorded on LogCard.
- Monthly Totals - Shows a table of monthly workout totals.
- List By Date - Enables you to look up workout results by date.
- List By Type - Enables you to look up workout results by type.
- Single Distance
- Single Time
- Intervals: Distance
- Intervals: Time
- Intervals: Variable
- LogCard Utilities
- Maintain Users
- Add User - Adds up to five users per LogCard.
- Edit User - Edits name and "lifetime metres".
- Delete User - Deletes name and results,
- Delete Workout - Deletes result from LogCard.
- Move Workout - Copies a workout from PM4 memory to LogCard.
- Edit Custom List - Copy Workouts from Favourites (on LogCard) to Custom List (PM4 memory)
- Copy All
- Copy One
- Switch User - Change LogCard user without having to remove and re-insert the LogCard