Rowing Support

SpeedCoach XL1 & XL2 Operating Instructions (Printable PDF)

Thank you for purchasing the SpeedCoach XL from NK! And congratulations for being part of the 1% of the population who actually reads instruction manuals. If you stick with it, you'll be rewarded with not only a comprehensive understanding of how the XL works, but also with some training tips and tricks from Olympic coxswain and rowing celebrity Yaz Farooq.

We're convinced that you'll find the XL to be the simplest SpeedCoach you've ever used, but it's still a good idea to read the manual. The manual is divided into two sections:Using the SpeedCoach XL, and Setup for the SpeedCoach XL. If you just want to use the XL right out of the box, scan over the “Using” section and you’re off. When you’re ready to really use the XL to it’s fullest potential, read over the “Setup” section for information on the menus, memory and general product specifications.

USING THE SPEEDCOACH XL

To turn the XL on, simply hold thebutton for 2 seconds. You will hear 3 beeps as the startup screen is displayed. The two-second button hold avoids the unit being inadvertently turned on if bumped in your bag. The SpeedCoach XL powers on in Just Row Mode.

The SpeedCoach XL is compatible with all SpeedCoach wiring harnesses and impellers. Simply slide the unit into the docking station that is installed in your boat.

To turn the XL off, hold thebutton for 3 seconds.The XL will turn off after 17 minutes of inactivity.

Just Row Mode

Just Row Mode describes the most basic way to use the XL. It means you are rowing without running a programmed workout.You will see measurements for each individual stroke,making it easy to track performance through any session.

What You Will See in Just Row Mode

Screen Windows A Speed or Pace B User Selected: time, average speed/pace, distance, number of strokes C User Selected: time, average speed/pace, distance, number of strokes D Stroke Rate E Heart Rate (XL2 only) F System Window - Battery Indicator and Time of day Active Buttons Start/Stop Window B Select Window C Select Main Menu

Window A displays either speed or pace (predicted split) for the previous stroke,and updates every stroke.

Windows B & C display your choice of distance, time, stroke count, or average speed or pace.To cycle through these measurements in Window B, press thebutton. To cycle through these measurements in Window C, press thebutton. These windows can be changed at any time, and are cumulative measurements calculated from the last timer reset. To start the timers, press thebutton and then begin rowing. The seat magnet passing over the sensor will activate the timer. Press thebutton to stop the timer. The xSTOPx icon will indicate that the timers are not running.

To reset the timers (Windows B & C), hold down both theandbuttons for one second. If you hold down the buttons while the timer is running, it will stop and reset.When the timers are reset, any previously stored data will remain logged in the memory. Resetting the timers simply sets the cumulative information back to zero. When you begin to record information after a reset, the date and time that you started recording will also be stored.

Window D displays the stroke rate for the previous stroke, and will update every stroke.

Window E displays heart rate if the heart rate sensor and chest strap are in use.The heart rate measurement will update every pulse beat. In XL1 units, or if a chest strap or sensor is not in use it will be blank.

Window F displays the System information: battery life indicator and the time of day.

Just Row Memory stores information in segments called intervals whenever the timers are running.You can set your storage interval to any: distance (eg. every 100 meters), time (eg. every 1 minute) or number of strokes (eg. every 10 strokes). For each interval, the XL will store: time, speed/pace, distance, number of strokes, and heart rate (XL2 only), the date and time the session began, and the interval number (eg. #1 of 12).The factory default storage interval is 100 meters, and the Just Row memory bank can store 1500 memory points. With a memory bank this large, you can store multiple rows in the memory for later review (depending on your storage interval).This information can be uploaded to a computer using the optional SpeedCoach Interface.When you review the stored data, it is easy to identify intervals since each is stored with the date and time it was rowed.

Workout Mode

A workout is when the XL runs a series of pre-programmed intervals.

What You Will See in Workout Mode

Screen Windows A Speed or Pace B Workout Interval (either distance, time or number of strokes) - counts DOWN.“WO” indicates that a workout is running. C User Selected: time, average speed/pace, distance, number of strokes - counts UP. D Stroke Rate E Heart Rate (XL2 only) F System Window - Battery Indicator and Time of day Active Buttons Start/Stop Window C Select Main Menu

The workout measurements will appear identical to Just Row mode, with the exception of Window B.This window will always display the current interval counting down.At the end of each interval, the XL will beep three times to indicate that it will begin counting down the next interval. In between windows B and C, a bar chart will indicate the progress of the workout.

The XL can store 5 different workout programs with up to 20 intervals in each. Each interval within a workout can be set for a specific distance, time or number of strokes (and you can mix these in a workout), and a workout can also be set to repeat, or “LOOP”. These 5 workouts can be assigned names, and can easily be edited and saved.

Workout Memory can store up to 500 intervals. Cumulative or average measurements are stored for each interval. For example, if you ran a workout that was 500 meters with 2 minutes rest, your first interval would correspond to the 500 meter piece, then the interval point would correspond to the 2 minute piece.Memory will ONLY be stored for each workout interval, and NOT according to the Just Row memory settings.

MENU OPTIONS & SETUP

The SpeedCoach XL's menus are quite easy to navigate thanks to a large screen and context sensitive of buttons. Additionally, there are "hints" on the screen that help indicate button functionality.

The options in the Main Menu are:

OFF

Select to turn the unit off. You may also hold down thebutton for 3 seconds to turn the unit off.

JUST ROW

This menu sets up the Just Row memory bank and operation of the XL in Just Row mode, and also allows you to review Just Row Memory.

Interval data is stored differently in Just Row and Workout Modes:

WORKOUT

This menu edits and stores up to five workouts, reviews Workout Mode data stored in run workouts, and clears the Workout Memory bank.

Run/Edit Workouts	Select a workout to run or edit.
Editing Workouts	Edit a workout by pressing thebutton: set the interval type (distance, number of strokes or time), and then the interval duration.To add rest to the workout, simply enter your rest as a separate interval. (You will need to remember which intervals were work and which were rest when reviewing the workout data.) Repeat a group of intervals by selecting LOOP as the interval, then determine how many times you’d like it to loop. (LOOP will repeat ALL intervals from the beginning, including previous loops.) To end a workout, select END as the interval type. You may also edit the name of the work out - simply scroll the cursor to the workout title line and adjust. Exit the Workout Edit Mode by pressing thebutton. The XL stores 5 workouts with up to 20 intervals each.
Running Workouts	Press thebutton to run the highlighted workout.
Review Memory	The Workout Memory bank can store up to 500 data points across all workouts.The number of used and free data points will be displayed for 2 seconds, followed by a performance screen with the data from the first interval. Use theandbuttons to cycle through the intervals - you can go forwards or backwards. You can select display of distance, time, number of strokes or average speed/split using theandbuttons. Press thebutton to exit the memory review.
Clear Memory	Clear all stored data in the Workout memory bank. ALL Workout data is erased.

DISPLAY SETTINGS

This menu adjusts the units of measure, the speed mode and display appearance.

Units Set to

• Meters, meters per second, and /500 meter
  
• Miles, miles per hour, and /mile
  
• Kilometers, kilometers per second, and /kilometer
  
• Nautical miles, knots, and /nautical mile

NOTE: if the units of measure are changed,any previously stored data will not be recalculated for the new units of measure.

Speed Mode

Choose either: Speed or Pace (predicted split)

Backlight Set to

• ON (is always on)
  
• OFF (is always off )
  
• AUTO (illuminates automatically in low-light)

Contrast

Adjust between: 0 and 30

SYSTEM SETTINGS

This menu contains various system settings.

Stroke Type Set to

• Seat: Calculates the stroke rate based on a seat magnet (rowing shells with a seat magnet).
• Touch Pad: Calculates the stroke rate based on touching a touch pad. In this mode, stroke rate is updated every 2 strokes.
• Impeller: Calculates the stroke rate based on changes in boat. Speed measured by the impeller (canoes and rowing shells with out a seat magnet).
• Paddle: Calculates stroke rate based on a paddle switch (kayaks). In this mode, stroke rate is updated every 2 strokes.

Date

Set the current date.

Time

Set the current time. Select 24 to set the clock with military time, or scroll through hours to set AM/PM.

Full System Reset

Select YES to initiate a full system reset. This will return ALL settings to the factory settings. ALL memory is erased. NOTE: After performing a System Reset, the battery indication will be estimated until the battery has been fully charged.  See the "Batteries" section for more on charging the battery.

CALIBRATION

For maximum accuracy, your SpeedCoach should be calibrated to adjust for your boat’s unique impeller installation and hull shape. (However, even if your unit is not properly calibrated, it will ALWAYS show immediate, relative changes in boat speed and can be a very useful training tool.)

The SpeedCoach XL has integrated a Calibration Routine that simplifies calibration of the unit to a specific boat by automatically calculating the appropriate calibration number after rowing some known distance.

To calibrate your unit, you may either enter a known calibration value, or run the calibration routine.When running the calibration routine, the SpeedCoach XL will guide you through pieces of known land distance and automatically calculate the appropriate calibration value. You need to have a marked rowable distance. Enter this distance into the “Cal Distance” line in the Calibration Menu.Then select “Run Cal Routine” and follow the instructions on the screen. If you row on a body of water with current or tide, the calibration routine will require you to row the piece twice - once upstream and once downstream - so the current does not incorrectly affect your calibration number. Once properly calibrated, the measured distance, speed and pace will always be correct, regardless of current or tide.

Please note that calibration is boat and impeller location specific; i.e. each boat has a unique calibration number, and if the impeller is moved, the unit needs to be recalibrated. If you are in a team situation where there are many SpeedCoach units being used in many different boats, it is helpful to note the boat’s calibration number somewhere on the boat - such as on the deck by the mounting dock - so rowers can make sure the display unit they are using has the correct calibration number for the specific boat.

The XL uses the following formula to calculate the calibration value:

(Old Cal Value) (True Distance)/Displayed Distance = New Cal Value

For example, if the known rowed distance is 1 mile, but the display shows 0.92, the calibration value would be:

(1.00) (1.00) /0.92= 1.086

PC INTERFACE

Initiates communication with a PC.The optional SpeedCoach Interface required. The SpeedCoach Communicator software comes with the interface hardware, or can be downloaded for free.

ABOUT

Displays the model, and software version., ID and FCC information for the unit. US/FCC: KQLAC4490-100, CAN/IC: 2268C-AC4490. The code version is also displayed on the splash screen when the unit is powered on. H 1.08 is the code version, and Amer, Eur,Aus indicates the region that the radio is approved for use. (Amer - North America, Eur - Europe and UK, Aus - Australia and New Zealand.) The XL 3/4 radio is not approved for use in any other countries.

WARNING: This device complies with Part 15 of the FCC Rules. Operation is subject to the following two conditions: (1) this device may not cause harmful interference, and (2) this device must accept any interference received, including interference that may cause undesired operation.

FACTORY DEFAULT SETTINGS

All new XL units are shipped from NK with the following settings. Performing a full system reset will restore all settings to these factory defaults.

HEART RATE SENSOR (XL2 MODEL ONLY)

In order to display heart rate on the SpeedCoach XL2 display unit, you must have a sensor attached the the unit and mounted on your boat, and you must be wearing a chest strap.Most coded or non-coded chest straps will work with the XL.To attach the sensor to the XL, simply insert the plug and twist. Then run the wire along the side of the boat, securing it with the included cable ties inbetween the track and the gunwale.The ideal location to mount the sensor is on the side of the boat, in line with the stroke rate sensor and oriented perpendicular to the stroke rate sensor. If the sensor is mounted inbetween the tracks, the seat magnet can potentially cause inconsistent heart rate readings. Try to mount the sensor so that the chest strap always remains within 3 feet of the sensor.

At present, NK can only guarantee interference-free readings for XL heart rate monitors when there is only ONE chest-belt transmitter within a 6-foot range of the heart rate sensor at any time. As a result, it is possible to use two monitors in most pairs or doubles by placing the stroke seat sensor close to the stern end of the seat deck, and the bow-seat sensor close to the bow end of the deck. In larger shells, the monitors and sensors will need to be at least two seats apart (i.e. at 2 and 4 seats, not at 2 and 3 seats). In larger team boats, it is likely that heart rate systems in adjacent seats will interfere with each other. (This includes having a rower wear a personal heart rate monitor in a seat adjacent to a rower using an XL2.)

BATTERIES

The SpeedCoach XL uses a lithium-ion battery, similar to the one used in cell phones. These batteries are both rechargeable and user-replaceable.To charge your XL, simply slide it into the charging station.The screen will indicate that the unit is charging and what percent of the battery is charged. A dead battery requires 5 to 7 hours to fully charge. It is not necessary to let the battery completely drain between charging - frequent charging will not diminish the battery’s life. The XL will power off when the charge is complete.

The battery indicator can be used as a guide to estimate how much battery life remains on your SpeedCoach XL. When the battery is fully charged, there are five bars comprised of 5 pixels each on the battery indicator. Daily battery life is diminished faster with frequent backlight use. Each pixel represents approximately the following amount of time:

The battery in the XL should last 3 to 5 years before it needs to be replaced (depending on use.) Replacement batteries are user-installable. Contact NK to purchase a new battery.

When your battery is completely drained or replaced, or following a full system reset, the battery indication will be estimated until the unit has been fully charged. The battery icon will be a solid battery rather than an outline to indicate the estimate mode. When the battery has been fully charged, the battery indicator will be calculated exactly again.

The memory and settings (except date and time) will be saved during a battery drain or replacement.

It is highly recommended that users DO NOT open the battery door unnecessarily. Once the battery door is open, the Speedcoach is not waterproof. The battery door must be reinstalled (with the battery door's o-ring) for the unit to be waterproof again. Instructions are supplied with replacement battery packs or online.

Training tips and tricks from Olympic coxswain and rowing celebrity Yaz Farooq.