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Biometrics exercise bike
Distance from saddle to handlebars
T
he saddle of your home trainer can also be adjusted horizon-
tally (according to the model). To do this loosen the screws
underneath the saddle and slide the saddle forwards or back-
wards down the bar, depending on your body height.
Tilting the handlebars
The tilt of the handlebars of your home trainer can be adjusted.
Loosen the screws underneath the cockpit and set it in the
optimum position. Then tighten the screws again so that the
handlebars do not slip!!
Training variations
In order to increase the strain on the thigh and buttock muscles,
emphasise your steps on the pedals. In order to achieve increased
training of the back of the thighs, emphasise pulling the pedals
with the loop upwards.
Furthermore you will have the opportunity to simulate a mountain
ascent with high pedal resistance. In this training the stomach and
back muscles, upper body and shoulder muscles will be included
as well as leg muscles.
Training recommendation
Always remember the stretching exercises afterwards in
order to avoid injuries and muscle ache.
4 week training plan for beginners on the home trainer
Tip: From the 5th week increase the duration of the exercise
intervals until you can run for 20 to 30 minutes without
interruption. Ensure that you training pulse is approx. 60 - 65% of
your maximum pulse frequency in the first 8 weeks and does not
exceed 75%.
GB
1st week
M
onday
15 minutes at low
i
mpact stage 1 -3
T
uesday
Break
Wednesday
1
5 minutes at low
impact stage 1 -3
T
hursday
Break
F
riday
1
5 minutes at low
impact stage 1 -3
Saturday
Break
Sunday
Break
2nd week
2
0 minutes at low
impact stage 1 -3
Break
2
0 minutes at low
impact stage 1 -3
Break
2
0 minutes at low
impact stage 1 -3
Break
Break
3rd week
3
0 minutes at low
impact stage 1 -3
30 minutes at low
impact stage 1 -3
B
reak
30 minutes at low
impact stage 1 -3
B
reak
30 minutes at low
impact stage 1 -3
Break
4th week
3
0 minutes at
medium impact
s
tage 4-6
30 minutes at
medium impact
stage 4-6
B
reak
30 minutes at
medium impact
stage 4-6
B
reak
30 minutes at
medium impact
stage 4-6
Break
32


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