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Frequently Asked Questions
Trainer: Training & Use What other exercises can be done on the Vasa Trainer? There are over 200 functional exercises for the abdominals, arms, back, chest, shoulders and legs. These include ab crunches, bicep curls, tricep extensions, dips, pull-ups, lat pull-downs, chest presses, lunges, squats, leg curls, leg extensions, and leg plyometrics. Each exercise is fully illustrated in the Vasa Training Manual which also includes sport-specific training circuits to help you get in top shape. It is important to remember that each exercise can be performed at a resistance setting that is appropriate for your specific need, be that strength, power, speed, endurance, rehabilitation or flexibility. Do you provide training information and support? The Vasa Trainer comes with a complete Training Manual, which provides illustrated instructions for proper exercise technique, training programs, and other important information. Rob Sleamaker, M.S., recognized author, sport physiologist and coach wrote the instruction manual. Feel free to call or write for help with your training questions. We enjoy helping our customers achieve their fitness and competition goals. In addition, we have an instructional DVD that provides all the basics for conditioning with your Vasa Trainer safely and more effectively. You'll learn how to get on and off safely, how to use proper form, and how to improve your technique. Please contact us to order a copy of the DVD. How can the Vasa Trainer help me rebuild after a shoulder injury? One of the many uses of the Vasa Trainer is functional rehabilitation of injuries. Since there is such a wide range of resistance options for a variety of exercises, it’s easy to fine-tune a regimen to rehabilitate a shoulder injury. Internal and external rotator cuff, reverse flys, shoulder depression and shoulder raises are among the exercises available to support shoulder injury rehab. These type of injuries can be nagging and take a long time to heal properly, as you no doubt have discovered on your own. How many times per week should I use the Vasa Trainer? 1. Strength Training - most experts recommend doing strength training 2 - 3 times per week, allowing about 48 hours between for recovery from each session. You can use your Vasa Trainer to do total body strength circuits. It is advisable to do 8 to 12 different exercises per circuit, for one to three sets of 12 to 20 repetitions per set. 2. Endurance - If you wish to use it for aerobic training, either for swimming, surf paddling, Nordic skiing, or general cardio-endurance, then use the Vasa Trainer 3 - 7 days per week for a minimum of 15 minutes of continuous exercise per session. 3. Rehabilitation –Ideally, follow the guidelines of a qualified professional. Typical rehab routines are done 2 to 3 sessions per week, in sets of repetitions at low resistance. Gradually progress to more resistance as the injury heals and you get stronger. Download a copy of the Vasa Training Manual to see complete information on workouts and exercises. How does one perform the hip roll / body rotation for Freestyle exercise on the Vasa Ergometer and Vasa Trainer? Accomplishing the hip roll and body rotation on any swim bench is not realistic and cannot be simulated perfectly. The primary reason is because the axis of rotation while swimming in water is a straight line head to toe through the center of your body. On a swim bench, the axis of rotation is about 4 inches below the stomach, which requires the swimmer to roll over, rather than with, the axis of rotation. In water, the body is buoyant, which allows the swimmer to catch the water at full arm extension and initiate the arm pull with a hip rotation by driving the opposite hip toward the bottom of the pool while pulling with the opposite arm. The hip rotation engages the core abdominal muscles and transfers that energy into the pulling arm. To a small degree, swimmers can condition the core muscles used in hip rotation while training on a swim bench. The padded benches on Vasa Ergometers and Vasa Trainers are designed to allow the swimmer to activate and strengthen the core muscles used in hip rotation while performing Freestyle exercises. This is accomplished by simultaneously driving the left hip into the padded bench just at the catch of the right arm, and vice versa. If the swimmer uses proper stroke technique, then hip rotation on the bench will activate the correct muscles of the core torso and will provide better conditioning. It's quite evident by swimming Freestyle on the bench with and without hip rotation to see the difference. Swimmers can find slight destabilization and greater activation of core muscles by swimming Freestyle while laying on a long Aeromat pad, a rolled up towel, or a foam half-round placed on top of the Vasa padded bench. How can the Vasa Trainer help me train for my sport? There are strength, endurance and rehabilitation exercises that are totally specific to your sport. We've created strength circuits with 10 exercises to develop strength for each sport – for example: Strength and Power for total body fitness: It's possible to do over 200 functional exercises for total body strength, power and speed. Swimming: specific strength and stroke technique exercises, aerobic freestyle and backstroke, explosive leg plyometrics for starts and turns, breast stroke kick using ankle straps, and swimmer's shoulder rehab exercises. Surfing: specific paddling strength exercises, total body strength circuit for abs, legs and upper body, aerobic freestyle paddling for endurance, and specific rehab exercises. Triathlon: swim-specific strength and stroke technique exercises to help you swim faster, aerobic freestyle for endurance swims at home, and total body circuit exercises to enhance cycling, running and overall body strength. Cross Country Skiing: ski-specific strength and endurance exercises to help you ski faster, longer and better. Physical Therapy: Sports-specific rehab and strength exercises, range of motion exercises, flexibility exercises and a wide range of resistance. Basketball, Volleyball, Gymnastics and all athletes: Improves vertical leap, sports-specific training circuits, sports-specific rehab and strength exercises, versatile use for all sports and total body strength and fitness for all abilities. Aerobic Endurance: The pulley cable system allows you to do Freestyle swimming, paddling for surfers, pedaling for cyclists and runners, poling for cross-country skiing single and total body cardio-pull exercise for a challenging aerobic workout. Technique Improvement and Instruction: Coaches & swimmers are able to improve stroke technique for the complete range of motion for Freestyle using the pulley cable system. Stroke segment work can be done to improve hand, elbow and arm positioning to perfect stroke mechanics in all strokes. Swimmers, Triathletes and Surfers will learn proper stroke technique and eliminate the common problems of dropped elbows and incomplete finish. Rehabilitation and Sports Therapy: The pulley cable system allows you to do a wide variety of rehabilitation exercises most commonly used by physical therapists, physicians and athletic trainers. Is it possible to train in all four swimming strokes on the Vasa Trainer? The Vasa Trainer is best suited for training Freestyle, Butterfly and Breast Stroke. In Backstroke, we recommend doing only the finish segment of this stroke. Freestyle, Butterfly and Breast Stroke can be trained in one of several ways. First, you can gain swim-strength in each stroke by pulling your body along the inclined monorail and then returning to the start position. Second, you can do isometric exercises by holding a steady position, one segment of the stroke, such as mid-stroke for Butterfly or Freestyle. Third, you can do continuous Freestyle, Butterfly, Breast Stroke or Freestyle Recovery Stroke using the Pulley Cable Attachment. Plus, you can practice Starts and Turns using the Foot Platform to do leg push-off plyometrics. I have a Vasa trainer, and want to make the best use of it to support my swimming and triathlon habits. I swim Masters at lunchtime three days a week (Mon, Wed, Fri), and then I have to hustle back to the office. Because of this schedule, I can't use my Vasa trainer immediately before or after Masters swim. So when would be the most effective time for me to use the Vasa trainer? Mornings before I leave the house for work? Evenings? Just the days I swim, or other days of the week? If you are using the original VASA Trainer (rather than the Ergometer), which relies on your bodyweight as a source of resistance, I would recommend using it for technique drills to supplement your Masters days. At the lower levels of 1-3 on the front stanchion, you can get an effective resistance to replicate the high elbow catch with a strong pull to finish the stroke. Keep in mind that you can also perform single arms drills, and catch up drills in addition to the reciprocal arm turn-over typical of the free-style. One example would be to perform 3 sets of 25-strokes of a particular drill or 3-sets of 90-120 seconds. Regarding time of day, if you perform the drills on the same Mon/Wed/Fri as Masters, then either mornings or evenings are fine, because neurologically you will be rested for technique work. Another option would be to complete the technique work on Tues/Thurs and/or Sat if you are not doing them in Masters. Now if you are also planning on to use your VASA Trainer to enhance your overall conditioning. Pick exercises which will address as many muscle groups per exercise. For example, Single Leg Press/Squat, Chin-up, Press, and Pull movements. Conditioning can be performed 2-3x/week. For example, if you are doing swim technique work on the VASA on Tues/Thurs, once you are done with that, go right into your conditioning session. For me I can finish with an excellent session within the hour. If you are looking for a fun alternative along the same path of an indoor bike workout, grab a copy of Swimervals 1.0 from Troy Jacobson's Spinervals line. Though the DVD is geared towards the VASA Ergometer, by placing the original VASA Trainer at Level 1-2 and possibly using one of sports cords for resistance, you can still get an excellent workout. Another option for using the VASA Trainer is to practice T1: Swim-to-Bike Transitions from your home. With a VASA Trainer and your indoor Bike trainer set up. You can perform a series of intervals on the VASA and go right into a series of intervals on the bike, much in the same way that you would complete a T2: Bike-to-Run "Brick" workout. This can be further tweaked by working on your timing for staging your transition area. -Answer submitted by Vasa Expert Advisor, Joe Neczek Can I substitute a swimming pool workout with a Vasa Trainer workout? Absolutely. It’s easy to simulate typical pool workouts using the Vasa Trainer. Many swimmers and coaches use the Freestyle exercise to duplicate timed sets or long aerobic workouts. The Vasa Trainer allows you to do swim-specific aerobic or strength sessions effectively, on your own schedule, in the comfort of your own home, at your own pace. Many swim coaches use it as “lane 9” to keep injured swimmers part of practice when they cannot go in the water. They also create dry land strength training workouts with multiple Vasa Trainers. The Vasa Trainer is also a great substitute for surfers when they cannot get to the ocean. Surfers practice paddling on the Vasa Trainer to build strength and endurance in order to be ready to surf all day long when the opportunities arise. Do professional athletes use the Vasa Trainer? Vasa Trainers were selected by the 1996 Atlanta Olympics and the 2000 Sydney Olympics for use at the swimming and athletic training venues. In fact, over 75% of the athletes on the 1996 and 2000 U.S. Olympic Swimming Teams trained with Vasa Trainers at their home clubs. In addition to swimmers, professional triathletes, surfers, Olympic rowers, kayakers, cross-country skiers, winter biathletes, and elite athletes from many other sports use the Vasa Trainer. Catch Phase of Front Crawl Compared to Arm Pull on Vasa Trainer By Michael McWha (mmcwha), Julie Froud (jfroud), and Jen Arndt (arndtj) University of Michigan The purpose of our study was to determine the quality of the Vasa Trainer as a cross training apparatus. It was evident through our research and our assessment of our data that the Vasa Trainer provides a great cross training for the catch phase because because motions are so similar to swimming in the water. Read more... Trainer: Assembly, Maintenance & Storage Can my children use the Vasa Trainer (my kids are 7 and 10)? The Vasa Trainer is simple to use, sturdy in construction and totally safe for use by people of all ages and abilities. Since you always raise a percentage of body weight against gravity, using natural movements, it is easy to determine a safe operating resistance. If your children safely play on a jungle gym or other playground equipment, then they'll safely enjoy the Vasa Trainer. Research shows that resistance training for children, under adult supervision, is safe and beneficial. Plus, the entire family will benefit from the variety of training opportunities it provides, no matter what your sport or fitness goal.  How do I store the Vasa Trainer? The Vasa Trainer folds-up easily. Once folded, you can roll the Vasa Trainer around on the caster wheel for storage or transport. Click here for full details on how to fold-up your Vasa Trainer. Recommendations for storage - Click here for full details on storing your Vasa Trainer. 1. We suggest keeping your Vasa Trainer in a place where you never have to move it out of the way. Ideally, you will be able to leave it set up and ready for use. If you do need to put it next a wall and out of the way, you can easily lift the Vasa Trainer fully assembled by holding the middle of the monorail and carrying it. 2. Closet: The Vasa Trainer will fit in a closet that has an 8-foot ceiling. Just wheel it into the closet, rear stanchion caster wheel first, and lift up the strap bar toward the ceiling. Be certain that the Vasa Trainer is secure in the upright position. Ideally, use a rope or strap to secure it to the wall. 3. Under bleachers or under a bed: Once folded and wheeled into position, lower the Vasa Trainer while holding onto the strap bar and push the rear end of the machine into the desired location. Your folded Vasa Trainer will fit in spaces that are 12" or higher. 4. Against a wall (upright): The Vasa Trainer will fit up against any wall that has an 7 1/2 foot ceiling. Just wheel it into position, lift up the strap bar toward the ceiling and lean it up against the wall. Be certain that the Vasa Trainer is secure in the upright position. We recommend that you secure it with a wall bracket, rope or strap, or hang it by the strap bar using ceiling hangers available at any hardware store. How much maintenance is required? Click here for our top 5 maintenance tips. Click here for full details on maintenance. Under normal use in dry indoor environments, minimal maintenance is required. Occasional cleaning of the monorail and seat rollers will keep your Vasa Trainer in perfect working order. With heavy use by teams or clubs or use in corrosive environments such as humid chlorine-rich pool decks or outside in ocean air, regular cleaning and periodic replacement of high-wear moving parts may be necessary. These parts are serviced and/or provided directly from the factory and are not expensive or difficult to replace. Also, the painted steel parts may eventually corrode in such harsh environments and may need replacement. If you plan to use or store the Vasa Trainer in such harsh environments, we recommend the Pro SE model, which comes with a stainless steel frame. MAINTENANCE | STORAGE | TROUBLESHOOTING | THE VASA STATEMENT OF GUARANTEE How does one perform the hip roll / body rotation for Freestyle exercise on the Vasa Ergometer and Vasa Trainer? Accomplishing the hip roll and body rotation on any swim bench is not realistic and cannot be simulated perfectly. The primary reason is because the axis of rotation while swimming in water is a straight line head to toe through the center of your body. On a swim bench, the axis of rotation is about 4 inches below the stomach, which requires the swimmer to roll over, rather than with, the axis of rotation. In water, the body is buoyant, which allows the  swimmer to catch the water at full arm extension and initiate the arm pull with a hip rotation by driving the opposite hip toward the bottom of the pool while pulling with the opposite arm. The hip rotation engages the core abdominal muscles and transfers that energy into the pulling arm. To a small degree, swimmers can condition the core muscles used in hip rotation while training on a swim bench. The padded benches on Vasa Ergometers and Vasa Trainers are designed to allow the swimmer to activate and strengthen the core muscles used in hip rotation while performing Freestyle exercises. This is accomplished by simultaneously driving the left hip into the padded bench just at the catch of the right arm, and vice versa. If the swimmer uses proper stroke technique, then hip rotation on the bench will activate the correct muscles of the core torso and will provide better conditioning. It's quite evident by swimming Freestyle on the bench with and without hip rotation to see the difference. Swimmers can find slight destabilization and greater activation of core muscles by swimming Freestyle while laying on a long Aeromat pad, a rolled up towel, or a foam half-round placed on top of the Vasa padded bench.Is it difficult to assemble? The Vasa Trainer requires very little assembly, as most of the difficult parts are put together at the factory. Clearly illustrated instructions (click here to download our assembly instructions) and all necessary tools are included. Allow about an hour to complete the assembly. In the unlikely event that you need help, please call Vasa's customer service and technical support toll-free at 1.800.488.VASA (8272) M-F, 9 a.m. - 5 p.m, Eastern time. If you prefer not to do it yourself, we do provide a service for pre-assembling your Vasa Trainer. The fee is $75.00. Please allow 7 extra days for this service before your machine will be shipped. What is included with the Vasa Trainer? Each Vasa Trainer model comes complete with everything you’ll need to get started doing most of the exercises available. (See our full list of what is included) We offer several accessories that will widen your options and enhance your machine. These include the Foot Platform, Ankle Straps, Power Cords, Weight Bracket, XL bench, and Storage Cover. I am missing a part from my new Vasa Trainer, what do I do? In the unlikely event that a part is missing from your, Vasa Trainer, please report it to us immediately. We will take appropriate action to get the missing part to you as soon as possible, no questions asked. 1. Call us toll free at 1.800.488.VASA (8272) between 9am and 5pm Eastern Time, M-F. Our voice mail will answer at all other times. If you are calling from outside the United States, you will need to dial 1.802.872.7101. 2. Fax us at: 1.802.872.7104 or 1.501.421.6254 3. Click here to send us an email. What are the size and weight (specifications) and recommended space for use? Length: 7 feet (84 inches) Width: 24 inches Height: 29" to 41" high depending on the incline setting Weight (assembled): about 53 pounds. We recommend a 3' to 5' by 10' to 12' area to freely workout and move around the machine. If you don't have room to leave it set-up, just fold the legs under, and roll away to a closet, garage, free corner, etc.  Frequently Asked Questions on the Vasa ErgometerErgometer: Customer Service What is the difference between the Vasa Ergometer and the Vasa Trainer? While both machines have some cross over benefits, they are very different in function and feel. The Vasa Trainer has always been a sport-specific, functional strength training machine. You can do over 200 exercises for strength, endurance, power, and rehabilitation, making the Vasa Trainer one of the most versatile exercise machines available today. It works by lifting your body weight up the inclined monorail and then lowering it back down. The Vasa Ergometer allows athletes to simulate swim strokes by pulling on cords that drive a fan flywheel with variable wind resistance. It's like a "swimming treadmill" that provides excellent endurance exercise. You can vary the resistance, your stroke rate and your stroke power to fine tune each workout – from light, range of motion, rehab work to swim-set simulations to race intensity simulations to maximum power intervals. Kayakers and canoe paddlers can connect a the kayak adapter and paddle shaft to the drive cords to simulate paddling endurance or anaerobic interval workouts. Cross country skiers can kneel on the bench to simulate double poling and single poling exercises. You can also attach ankle straps for leg exercises or use the exercise handles for a variety of functional upper body exercises. Every Vasa Ergometer has an electronic monitor that provides precise instant feedback for these variables: time; distance; pace; stroke rate; right & left arm force; and watts. If one side is weaker than the other, the monitor displays it. It is ideal for doing repeatable training workouts and for performance testing. Both the Vasa Trainer and the Vasa Ergometer allow you to work on stroke technique and rehabilitation work. In fact both contribute to your overall endurance too. Many athletes, coaches and clubs have BOTH the Vasa Trainer and Vasa Ergometer to gain the maximum conditioning benefits and options. What are the different models available for the Vasa Ergometer? The Vasa Ergometer is currently available in three options: Swim, Kayak, and a Space Saver version. The Swim version includes handles and swim paddles. It is perfect for swimmers, triathletes, and anyone looking for a freestanding, versatile unit. The Kayak version will come with a foot brace, kayak paddle shaft, an alternative monitor mount, and a pair of exercise handles. By purchasing the swim paddles and a few minor adjustments, the Kayak version can also be used for swimming exercises. The SpaceSaver version comes with a wall mounting bracket, exercise handles and swim paddles. It is can be used with most standard freestanding benches (sold separately) for a wide variety of exercise options. All versions allow you to attach ankle straps for leg exercises or use the exercise handles for a variety of functional upper body exercises. Cross Country Skiiers should contact Vasa to discuss which version is best for your training needs. What are the shipping costs for the Vasa Ergometer? Shipping costs are based upon weight. The cost to ship a Vasa Ergometer via ground service in the 48 contiguous US states is $95/unit for Swim Ergometer, $110/unit for Kayak Ergometer, and $70/unit for SpaceSaver Ergometer. Click here to see details and other options. Ergometer: Training & Use What exercises can I perform on the Vasa Ergometer? You can perform a wide range of exercises on the Vasa Ergometer, including exercises that build aerobic and anaerobic power, functional training exercises, rehabilitation, injury prevention, and general conditioning. You can simulate swimming and surfing strokes or kayaking and paddling strokes, as well as exercises for strengthening your abdominals, arms, back, chest, shoulders and legs. Click here for details on all the exercises that you can do on the Vasa Ergometer. It is important to remember that each exercise can be performed at a resistance setting that is appropriate for your specific need, be that strength, power, speed, endurance, rehabilitation or flexibility. What performance measurements will the Vasa Ergometer monitor? The Vasa Ergometer's patented force measuring and electronic monitor provides accurate measurement of time, distance, pace, stroke rate, right and left arm force and watts. The Vasa Ergometer's precise force measurement system allows for repeatable performance testing and training. This ensures that measurements taken over time and on different Vasa Ergometers will be accurate and comparable. There is a SWIM mode and KAYAK mode which will display distances relavant to each sport.  The Vasa Ergometer monitor displays the following performance measures: • Time: keeps track of the elapsed time of your workout • Meters: The number of meters accumulated since beginning the workout. • Average Watts: Average power output in watts since beginning the workout. • Calories: The accumulated calories expended during the workout. • Pace/100M: Average speed per 100 meters. • Stroke Rate (SPM): Stroke rate or tempo in Strokes per Minute (SPM). • Right and left arm force: The average force applied per stroke. • Peak force is also a display option. • Watts: The average amount of power exerted. The larger the number, the more power you are generating. • Click here for more details on the Ergometer monitor. How can I adjust resistance on the Vasa Ergometer?
I have remained at setting 2 for the damper door / fan resistance. I am considering going up to setting 3. How does that change the physical equation of watts and distance? Said a different way, is 2000 meters at setting 2 easier than 2000 meters at setting 3? One way to understand the effect of changing the fan resistance (damper door settings) is as follows: At high settings (5, 6, 7) it feels a bit like swimming upstream (against current). At low settings (1 & 2) it feels more like swimming downstream (with 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 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 produce the maximum power due to physiological and biomechanical efficiency, and this setting will likely 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 and 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 time. I think monitoring these will help you arrive at the most efficient stroke rate, technique and heart rate to sustain the power and pace you need to improve. How does one perform the hip roll / body rotation for Freestyle exercise on the Vasa Ergometer and Vasa Trainer? Accomplishing the hip roll and body rotation on any swim bench is not realistic and cannot be simulated perfectly. The primary reason is because the axis of rotation while swimming in water is a straight line head to toe through the center of your body. On a swim bench, the axis of rotation is about 4 inches below the stomach, which requires the swimmer to roll over, rather than with, the axis of rotation. In water, the body is buoyant, which allows the swimmer to catch the water at full arm extension and initiate the arm pull with a hip rotation by driving the opposite hip toward the bottom of the pool while pulling with the opposite arm. The hip rotation engages the core abdominal muscles and transfers that energy into the pulling arm. To a small degree, swimmers can condition the core muscles used in hip rotation while training on a swim bench. The padded benches on Vasa Ergometers and Vasa Trainers are designed to allow the swimmer to activate and strengthen the core muscles used in hip rotation while performing Freestyle exercises. This is accomplished by simultaneously driving the left hip into the padded bench just at the catch of the right arm, and vice versa. If the swimmer uses proper stroke technique, then hip rotation on the bench will activate the correct muscles of the core torso and will provide better conditioning. It's quite evident by swimming Freestyle on the bench with and without hip rotation to see the difference. Swimmers can find slight destabilization and greater activation of core muscles by swimming Freestyle while laying on a long Aeromat pad, a rolled up towel, or a foam half-round placed on top of the Vasa padded bench.Ergometer: Assembly, Maintenance & Storage What is the recommended environment for the Vasa Ergometer? The Vasa Ergometer is designed to be used and stored in relatively dry areas with low humidity. Because of its sophisticated electronics, we do not recommend using or storing it for long periods of time in environments with high levels of chlorine or ocean air. If used on pool decks, we strongly recommend placing it on a dry floor during use and then storing it away in a dry area with low humidity and low chlorine levels in the air. What are the size and weight (specifications) and recommended space for use? Swim & Kayak version: Length: 8 1/2 feet Width: 28 inches Height (to top of bench): 32 inches high depending on the incline setting Weight (assembled): 78 pounds We recommend a 3' to 5' by 10' to 12' area to freely workout and move around the machine. The Vasa Ergometer Swim or Kayak version ships in 3 boxes (4 if the XL bench upgrade is part of your order). It is easy to assemble. Detailed instructions, all tools and hardware are included. Allow about 15-30 minutes. SpaceSaver version: Length (protrudes from wall once installed): 21 inches Width (width of wall bracket): 30 inches Height (front end once installed): 31 inches Weight (assembled): 55 pounds We recommend a 3' to 5' by 10' to 12' area to freely workout and move around the machine. The Vasa Ergometer SpaceSaver version ships in 1 box. It is easy to assemble but will require a solid wall to install the wall bracket/front end unit in to. Detailed instructions, most tools and hardware are included (a drill will be required and not included). Allow about 60 minutes.
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