Using Undefined Rest

In the traditional PM3/PM4 monitor, you could program intervals with no rest (that is, zero time rest) or with a fixed amount of rest time (from :05 to 9:55), and you could have up to 30 intervals.

Thanks in part to wanting to support "Biathlon" style events (see concept2.com/biathlon) and to support CrossFit type workouts (intermixing other activities with indoor rowing/skiing), Concept2 has now added an option to have an "Undefined" amount of rest between intervals.

Note: These instructions apply to both PM3s and PM4s.

Who Can Get this Upgrade

This upgrade is available for the following monitors:

  • PM3 monitors with serial numbers above 300200000 (firmware versions above 300)
  • PM4 Monitors with serial numbers above 310100000 (firmware versions above 300)

PM4 Monitors with lower serial numbers may be supported soon.

How to Get the Upgrade

This upgrade is available through our current Beta Firmware release. To get the upgrade, follow the instructions for installing beta firmware under Updating Your Firmware for the monitor you have:

How to Use

  1. From the PM Main Menu, choose Select Workout > New Workout > Intervals: Distance.



    The Intervals: Distance screen is displayed. As shown, these settings result in a workout of 500 meter intervals with a one minute rest between intervals.

  2. Change this to undefined rest time by pressing the top right button on the monitor until "Undefined Rest Time" is displayed on the screen.

  3. Select the checkbox and begin rowing/skiing. Data for your first interval is displayed.

  4. When the monitor prompts you to stop at the end of the first interval, stop rowing/skiing, take a break, lift some weights, do some pull-ups, etc.

  5. When you are ready to begin the next interval, press CONTINUE and start rowing/skiing again. The PM displays your Range (rest) time and your total elapsed time, and then will display information for your second interval.

  6. When you have completed all intervals, press Menu | Back until the Main Menu is displayed.

Notes:

  • The maximum number of intervals you can program with undefined rests is 29, not 30.
  • You cannot save a workout with undefined rest as a "Favorite" or "Custom" workout to your LogCard.
  • Your workout data will be saved to the LogCard as a variable interval workout, even if you set it up as a distance or time interval workout. This is so that the PM can record the "rest" or "range" time appropriately.
  • You can Re-Row a workout with undefined rest; however, the rests will be defined by the amount of rest time stored in the workout (rest time will be rounded down to the nearest five seconds).

Reviewing Results

Notes:

  • "Total Time" in the upper right of the screen shows total elapsed time (work plus range times).
  • On the summary line, time is the sum of the work and does not include rest time.
  • The r:55 262 indicates that someone completed 262 meters during the range time, because they didn't see the "Stop Rowing" or "Stop Skiing" sign.
  • The last interval may show a small amount of time with zero meters. This is to accommodate a legacy software design aspect where rest times are stored only in five second increments and not tenths of seconds. To ensure the Total Time value for the piece is accurate, the PM may add a final interval to the piece to make up for any unaccounted rest time. For example, if your workout has 17.0 seconds of rest, the PM can only record 15 seconds, because of the five second increment limitation. To account for the missing two seconds, the PM would add a 2.0 second 0 meter work interval at the end of the piece.

Other Types of Intervals

Setting up time intervals is similar to setting up distance intervals. Follow the instructions above and select Intervals: Time instead of Intervals: Distance.

You can also set up undefined rests with variable intervals (select Intervals: Variable on the New Workout screen). Using variable intervals, you can define intervals with zero, fixed, and undefined rest in the same workout. As with other undefined rest interval workouts, you will be limited to 29 intervals, not the usual 30.

Example: Modified Helen CrossFit Workout

  1. Row 1200 meters
  2. 63 Kettlebell swings
  3. 36 Pull-ups
  4. Row 800 meters
  5. 42 Kettlebell swings
  6. 24 Pull-ups
  7. Row 400 meters
  8. 21 Kettlebell swings
  9. 12 Pull-ups

To set up the PM for the Modified Helen workout:

  1. From the Main Menu go to Select Workout > New Workout > Intervals: Variable and set up the intervals as follows:
    • Int 1: Select Distance.
      Set to 1200 meters and undefined rest.
    • Int 2: Select Distance.
      Set to 800 meters and undefined rest.
    • Int 3: Select Distance.
      Set to 400 meters and undefined rest.
  2. Select No more intervals.
  3. Row 1200 meters.
  4. Stop rowing and complete the Kettlebells and pull-ups.
  5. Return to the indoor rower and press CONTINUE.
  6. Row 800 meters.
  7. Stop rowing and complete the Kettlebells and pull-ups.
  8. Return to the indoor rower and press CONTINUE.
  9. Row 400 meters.
  10. Stop rowing and complete the Kettlebells and pull-ups.
  11. Press Menu | Back and review the results.

Example: Rowing Fran CrossFit Workout

CrossFit's Rowing Fran workout is to complete five rounds of the following for total time:

  • 21 thrusters, 21 pull-ups, 200 meters rowing
  • 18 thrusters, 18 pull-ups, 200 meters rowing
  • 15 thrusters, 15 pull-ups, 200 meters rowing
  • 12 thrusters, 12 pull-ups, 200 meters rowing
  • 9 thrusters, 9 pull-ups, 200 meters rowing

Take the following steps to set up the PM for the Rowing Fran workout:

  1. From the Main Menu go to Select Workout > New Workout > Intervals: Variable and set up the intervals as follows:
    • Int 1: Select Time.
      Set to 0:20 seconds with undefined rest (see note below).
    • Int 2: Select Distance.
      Set to 200 meters with undefined rest.
    • Int 3: Select Distance.
      Set to 200 meters with undefined rest.
    • Int 4: Select Distance.
      Set to 200 meters with undefined rest.
    • Int 5: Select Distance.
      Set to 200 meters with undefined rest.
    • Int 6: Select Distance.
      Set to 200 meters with rest time of 0:00 (see note below).
  2. "Interval 7" should now be displayed on the monitor. Select No more intervals.
  3. When you are ready to start, give the handle a tug to get the timer going.
  4. Do your 21 thrusters and 21 pull-ups.
  5. Press Continue and then row 200 meters.
  6. Do your 18 thrusters and 18 pull-ups.
  7. Press Continue and then row 200 meters.
  8. Do your 15 thrusters and 15 pull-ups.
  9. Press Continue and then row 200 meters.
  10. Do your 12 thrusters and 2 pull-ups.
  11. Press Continue and then row 200 meters.
  12. Do your 9 thrusters and 9 pull-ups.
  13. Press Continue and then row 200 meters. At the end of the 200m the machine will stop counting and store your results.

Note: The first interval (0:20 with undefined rest) is there only so that the PM3/PM4 can count your first range time—the time you do your 21 thrusters and pull-ups. The last interval has a set rest time of 0:00 (which is different from undefined rest time) so that the timer stops as soon as you cross the finish line.

Results might look something like the following screen shots.

Note that the first interval of 0:20 is a "dummy" interval just to get the clock started. The last interval shows :03.0 seconds with zero meters. This is to accommodate a legacy software design aspect.