Instructions for Bowflex WR30M?

In time mode, hold set (bottom right button) to change date and time. The selected (flashing) item can be changed in one direction only using the up (top right) button. Press set again to cycle through each item until desired settings are chosen.
In stop watch mode, the up button starts and stops the stopwatch, the set button will take a split time while the time is running. To reset the stopwatch, press set once while the time is stopped.
In alarm mode, the up button turns the alarm on and off. There are three alarms available. To cycle though alarm times, press set. To set an alarm, press and hold set until the time flashes, then set the alarm time using the up button, cycle through hour and minutes using the set button. When finished, press set again.
Timer mode. To set the timer time, press and hold set until the time flashes. The timer goes up to 23h:59m:00s. You cannot set seconds. Once set, the timer can be started and stopped using the up button. There is no reset for the timer, to start a new timer the time must be manual changed again.
To check heart rate, press and hold mode until PUL is shown, place two fingers, one each on the top and bottom metal contacts for 6-10 seconds to get reading (This works best when not in motion).