Training Instructions - Kettler HOI BK1054-300 Assembly Manual

TRAINING INSTRUCTIONS

Sports medicine and physical education also use the
exercise bike to check how well the cardiovascular and
respiratory systems are working.
You can verify whether your training sessions are having
the desired effect after a few weeks in the following way:
1. You are able to reach a certain level of endurance with
less strain on your cardiovascular system than before.
2. You are able to maintain a certain level of endurance
with the same cardiovascular output over a longer peri-
od of time.
3. You recover quicker than before when your cardiova-
scular system is performing at a certain level.
Speed-Bike training sessions are designed to provide
intensive bike training across different terrain. Different
terrain and routes are simulated by using various diffe-
rent training features.
TRAINING FEATURES
Various training features are available for altering the
intensity of your training session:
T1 4 hand and seat positions
T2 2 types of terrain (flat country and hill country) =
change in resistance + / -
T3 2 step frequencies rpm (rpm = revolutions per minute
> pedal revolutions)
T4 5 pulse zones (when training using pulse measure-
ment)
T 1 HAND AND SEAT POSITIONS (WITH IMAGE)
T1.1 Sitting/hands in pos. 1 or 2 (when sprinting)
T1.2 Standing upright/hands in in pos. 3
T1.3 Sitting and tilted forward/hands in pos. 1 or 3
T2 TYPES OF TERRAIN = RESISTANCE CAN BE CHANGED INFI-
NITELY
T2.1 Flat country
T2.2 Hill country (uphill)
T3 PEDALLING FREQUENCY = TEMPO OPTIONS (PEDAL
REVO-LUTIONS)
T3.1 Flat country > medium to maximum speed
> 80-110 rpm
T3.2 Hill country > normal to medium > 60-80 rpm
You can adjust your pedalling to background music that
has different rhythms.
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T4 PULSE ZONES
Heart rate monitor:
The bike has a heart rate monitor. A chest belt for
heart rate measurement is not included. If you use a
heart rate monitor during your training session, please
note the following advice: Maximum heart rate: The
maximum heart rate is dependant on age.
Maximum heart rate per minute equals 220 beats
minus your age. Example: 50 years old > 220 – 50 =
170 beats/min.
The exertion levels are shown as a percentage (%)
of this calculated value. e.g. 50 years old: 100% = 170
beats/min.; 70% = 119 beats/ min. etc.
Recovery > 50 - 65%
T4.1
Endurance > 65 - 80%
T4.2
Power > 75 - 85%
T4.3
Interval > 65 - 92%
T4.4
Racing mode > 80 - 92%
T4.5
You should only be in a racing mode of > 92% for a
short period of time!
Being able to combine different training features
allows you to customise your own training session.
Length and frequency of each training session each
week:
The ideal exertion range is achieved if 65 - 75% of the
cardiovascular output level is reached over a longer
period of time. Rule of thumb: Beginners should start
with short training sessions of between 20 and 30
minutes.
During the first four weeks, a beginner's training
programme might look like the following: 5 minutes of
stretching both before and after the training session
to either warm up or cool down. Between two training
sessions, there should be one day where you do not
train if you intend at a later date to increase training
sessions of 3 times a week to between
30 and 60 minutes each. Otherwise, there is no rea-
son not to train every day.