If you’re looking for a clear guide on how to change a program on Water Rower Series 4, you’ve come to the right place. To select a different workout on the WaterRower Series 4, you’ll navigate the monitor’s program menu. This process is straightforward once you understand the layout of the S4 monitor and its buttons.
This article provides a complete, step-by-step walkthrough. We will cover everything from basic navigation to advanced program selection, ensuring you can confidently customize every workout.
How To Change A Program On Water Rower Series 4
The core of changing your workout lies in the S4 Performance Monitor. This digital display is your control center. It tracks your performance and houses all the programmable workout options.
Before you begin, ensure your WaterRower is plugged in or has fresh batteries. The monitor must be on to access any functions. The main buttons you will use are labeled ‘Select’, ‘Units’, ‘Mode’, and ‘On/Off’.
Understanding The S4 Monitor Interface
The S4 monitor displays several key pieces of data. At any given time, you will see metrics like stroke rate, distance, time, and calories. The specific program you are in determines which metrics are highlighted.
The display area is divided. The large central numbers show the primary data for your current screen. Smaller readouts around the edges show secondary information. Familiarizing yourself with this layout makes navigation much simpler.
Primary Function Buttons
Each button on the monitor has a specific purpose:
- Select: This is your main navigation button. It is used to enter menus, choose options, and confirm selections. You will press this frequently.
- Mode: This button cycles through the different display screens within a program, such as from pace per 500m to total calories burned.
- Units: This toggles the measurement units between meters and miles for distance.
- On/Off: Powers the monitor on and off. Holding it down also resets a workout.
Step-By-Step Guide To Selecting A New Program
Follow these numbered steps to successfully change your workout program. It’s best to start from the main ready screen, where you see a flashing ‘Ready’ prompt.
- Press the ‘Select’ button once. This will take you from the ‘Ready’ screen into the main program menu. You will see ‘Program’ highlighted or displayed.
- Use the ‘Select’ button again to enter the Program list. The display will now show the first program option, typically ‘Standard’ or ‘Single Distance’.
- Press the ‘Mode’ button to scroll through the list of available programs. The S4 offers several built-in workouts. Continue pressing ‘Mode’ until you find the program you want.
- When your desired program name is displayed, press the ‘Select’ button to choose it. This action selects the program and will often take you to a setup screen for that specific workout.
- Some programs, like ‘Single Distance’ or ‘Single Time’, require you to set a target. Use the ‘Mode’ button to adjust the value (e.g., 2000 meters) and ‘Select’ to confirm.
- After confirmation, the screen will return to a ‘Ready’ state, now flashing for your new program. Simply start rowing to begin the workout.
Overview Of Available Workout Programs
The WaterRower Series 4 comes with a variety of pre-set programs to structure your training. Knowing what each one does helps you choose the right workout for your goals.
Standard Display
This is the default program. It continuously displays your workout data without a fixed goal. It shows time, distance, and stroke rate, updating in real-time as you row. It’s perfect for freestyle sessions.
Single Distance
This program allows you to set a target distance, such as 2000 meters or 5000 meters. The monitor will count down until you reach zero, tracking your time and pace along the way. It’s ideal for time trials.
Single Time
Here, you set a target time for your workout, like 20 minutes or 30 minutes. The monitor acts as a countdown timer, showing your remaining time and distance rowed. This is great for steady-state cardio sessions.
Interval Training Programs
The S4 monitor includes interval workouts, which alternate between work and rest periods. Common examples include ‘Interval Distance’ (row 500m, rest 60s) and ‘Interval Time’ (row 1min, rest 1min). You can usually customize the work and rest durations.
Calorie Goal
This program lets you set a target for calories burned. The monitor will track your progress toward that calorie goal. It’s a useful option for those focusing on energy expenditure.
Strokes Per Minute (SPM) Goal
In this mode, you set a target stroke rate. The monitor helps you maintain a consistent rhythm, which is excellent for technique work and pacing drills.
Customizing And Saving Your Own Programs
A powerful feature of the Series 4 is the ability to create and save custom workouts. This is done through the ‘Custom’ program slots, often labeled as C1, C2, etc.
- Navigate to the ‘Custom’ program option using the ‘Mode’ button in the program menu.
- Press ‘Select’ to choose a blank custom slot (e.g., C1).
- The monitor will guide you through setting parameters. You will define the workout type (distance, time, intervals), the target values, and rest periods for intervals.
- Use the ‘Mode’ button to move between setting fields and to increase values. The ‘Select’ button confirms each setting and moves to the next step.
- Once all parameters are set, the monitor will ask you to save. Confirm with ‘Select’. Your custom program is now stored and can be selected just like a pre-set one.
Common Issues And Troubleshooting
Sometimes, you might encounter problems when trying to change the program. Here are solutions to frequent issues.
Monitor Is Not Responding To Button Presses
First, check the battery level. Weak batteries can cause unresponsive buttons. Replace them if needed. Ensure the button contacts are clean and not sticky from sweat or dust. If the problem persists, a full reset may be necessary by removing batteries for a minute.
Program Resets Or Does Not Save
If your custom program doesn’t save, the memory battery inside the monitor might be depleted. This is a small, separate battery that retains memory when the main batteries are changed. It may require professional servicing to replace.
Incorrect Data Display
If the monitor shows erratic data, ensure the sensor magnet on the flywheel and the monitor’s sensor are properly aligned and clean. A loose connection can cause faulty readings that affect program tracking.
Advanced Tips For Program Management
To get the most from your WaterRower, consider these advanced strategies for using the program functions.
Using The Recall Function
The S4 monitor can recall data from your last completed workout. After finishing a program, press the ‘Select’ button at the ‘Ready’ screen to scroll through your previous results. This is helpful for tracking progress over time.
Sequencing Multiple Programs
For complex training sessions, you can sequence programs manually. For example, complete a ‘Single Distance’ 1000m warm-up. Then, navigate back to the program menu and select an ‘Interval Time’ workout for your main set. It takes a moment between sets, but it allows for fully customized sessions.
Pacing Strategy Within Programs
When using distance or time-based programs, use the ‘Mode’ button during your workout to cycle through different data screens. Monitoring your average pace per 500m is crucial for hitting time goals in distance pieces. Don’t just watch the countdown; watch your efficiency.
Maintaining Your WaterRower For Optimal Performance
Regular maintenance ensures the monitor and rower function correctly, which is essential for accurate program execution. A well-maintained machine provides reliable feedback.
- Wipe down the monitor screen with a soft, dry cloth after each use to prevent sweat damage and button sticking.
- Check the battery compartment periodically for corrosion, especially if you row in a humid environment.
- Keep the rower’s rail and seat wheels clean. Smooth mechanical operation ensures the sensor accurately counts each stroke, which feeds correct data to your program.
- Occasionally verify the monitor’s calibration by performing a known distance test and comparing the reading.
Frequently Asked Questions (FAQ)
How Do I Reset A Program During A Workout?
To reset a program while it is running, you typically need to stop rowing. Then, press and hold the ‘On/Off’ button for several seconds until the display clears and returns to the ‘Ready’ screen for that program. You can then start over. Note that this will erase any current data for that session.
Can I Change The Program While I Am Actively Rowing?
It is not recommended to change the program mid-workout. You should stop rowing, let the flywheel come to a complete stop, and then navigate the menus. Changing programs while the sensor is active can sometimes cause the monitor to freeze or display incorrect information for the new workout.
What Is The Difference Between The WaterRower S4 And S3 Monitor?
The S4 monitor is an evolution of the older S3. The main difference for program changing is the interface. The S4 has a more intuitive button layout and often includes more pre-set and customizable program slots. The basic process of using ‘Select’ and ‘Mode’ to navigate is similar, but the S4 menus are generally considered more user-friendly.
Why Won’t My Custom Program Save On The WaterRower?
If your custom program fails to save, the most common cause is a depleted internal memory battery. This is a small backup battery inside the monitor unit itself. When it dies, the monitor cannot retain stored data like custom programs. The main AA batteries power the display, but the memory battery retains settings. This usually requires contacting WaterRower customer service for a repair or replacement monitor.
How Do I Switch Back To The Basic Standard Display?
To return to the basic, non-programmed display, simply navigate to the program menu. Scroll using the ‘Mode’ button until ‘Standard’ or ‘Standard Display’ is shown. Press ‘Select’ to choose it. The monitor will now show real-time data without any countdowns or targets, which is the default state for general rowing.