Vasa Trainer and Vasa Ergometer Instruction Manuals

Training Manual

Every Vasa Trainer and Vasa Ergometer includes and a training manual / exercise handbook that gives you extensive assembly directions, tips on how to get started and dozens of exercise suggestions. See our on-line Vasa Trainer exercise section or Vasa Ergometer exercise section to view a sampling of the exercises.

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Vasa Trainer Instruction Manual
Order a bound printed version of this manual for $15
OR, download low-resolution file below

Vasa Ergometer Instruction Manual
Order a bound printed version of this manual for $15:
OR, downloadlow-resolution file below

Training Manuals - Download by Section

Vasa Trainer Manual | Vasa Ergometer Manual

Vasa Trainer Instruction Manual

PART 1 - Vasa Trainer Assembly click to start download
Unpacking your Vasa Trainer
Contents of Large Parts Box and Monorail Box
Contents of Small Parts Bag
Parts List and Parts Descriptions
Assembly Instructions
Post-Assembly Safety Checklist
How to Fold-up and Store your Vasa Trainer
Storage / Tamperproofing your Vasa Trainer
How to Set-up your Folded Vasa Trainer
Vasa Accessories
Maintenance Instructions
Troubleshooting
Seat Roller Installation and Rotation
Statement of Guarantee
Warrantee Claim Form

PART 2 - Beginning Vasa Training click to start download
Training with the Vasa Trainer
Guidelines for Vasa Trainer Workouts
Safety and the Vasa Trainer
How to Safely get on and off your Vasa Trainer
Pre-Flight Safety Check
Exercise Tips
Designing Your Exercise Plan
Adjusting Resistance on your Vasa Trainer
Resistance Options on your Vasa Trainer
Resistance Chart for Vasa Trainer

PART 3 - Training Tips click to start download
Creating a Training Program

PART 4 � Vasa Trainer for Swimmers click to start download
Tips for Swimmers
How to Do the Basic Butterfly Stroke
Stroke Illustrations and Instructions
Additional Exercises
Pre-Competition Training for Swimmers
Training Secrets from Coach Shoulberg
Training Secrets from Coach Holohan

PART 5 � Vasa Trainer for Surfers click to start download
Tips for Surfers
Surf Paddling Exercises

PART 6-A - Vasa Trainer Individual Exercises click to start download
Tips and Safety Reminders
Training Log
Abdominals
Back
Biceps
Chest

PART 6-B - Vasa Trainer Individual Exercises click to start download
Legs
Shoulders
Triceps
Stretches

PART 7 - Vasa Trainer Workouts click to start download
Vasa Conditioning Circuit for All-Around Athletes
Vasa Conditioning Circuit for Competitive Swimmers
Vasa Conditioning Circuit for Fitness Swimmers
Vasa Conditioning Circuit for Nordic Skiers
Vasa Conditioning Circuit for Rowers
Vasa Conditioning Circuit for Surfers
Vasa Conditioning Circuit for Triathletes

Part 8 - Vasa Extras click to start download
Parts and Accessories Order Form

Vasa Ergometer Instruction Manual

PART 1 - Vasa Ergometer Assembly click to start download
Parts List and Parts Descriptions
Assembly Instructions
Post-Assembly Safety Checklist

PART 2 - Using the Vasa Ergometer click to start download
Safety Review
Resistance & Bench Tethering
Using the Vasa Monitor (VM)
VM Monitor Summary of Functions
Vasa Ergometer Challenge
Basic Stroke Technique

PART 3 - Training Tips click to start download
Sample Workouts
Improving Technique
Training Advice from Coach Troy Jacobson
Workout from Coach Richard Shoulberg
Training Log

PART 4 � Vasa Ergometer Exercises click to start download
Getting Safely On and Off
Swim Strokes
Surf Paddling
Nordic Poling
Kayak / Canoe Paddling
Other Exercises

PART 5- Maintenance and Troubleshooting click to start download
Maintenance Instructions
Troubleshooting
Seat Roller Installation and Rotation
Statement of Guarantee / Warranty Claim Form

PART 6- Vasa Extras click to start download
Accessories & Replacement Parts