9 Planning and monitoring your training with the Ergometer
When you have determined your initial capabilities, you can begin to
plan your training programme. It should be based on the following prin-
ciple: training for general fitness should be governed by the duration of
physical stressing as well as its intensity.
Load intensity
The intensity of physical stress to which you subject yourself should fulfil
certain minimum demands in order that the cardiac and circulatory sys-
tems are stimulated to adapt themselves to it. On the other hand, it should
not be high, as this excludes consistent sustainable movement. High loads
(= excessive pedal resistance) mean that the exercising is broken off pre-
maturely. In such a case the exercise has served to improve the strength
rather than the endurance of the person. The intensity of the physical
stress can be measured by means of the pulse rate.
The general rule is: 180 minus age in years
The optimum stress level for your training is approximately 60-70% of
your individual cardiac-circulatory capability. For the pulse rates to be ob-
served during training, see table 1. Apart from age, the pulse rate at rest
is also taken into account. The figures for pulse rate refer to an intensity
of approximately 65%.
Table1
You can calculate your own optimum training pulse using the equation:
65% (max. pulse - rest pulse) + rest pulse = stress pulse
Example: 220 minus 40 (age) = 180 maximum pulse
180 minus 70 (rest pulse) = pulse increase under Ioad
= 110 pulse/min
65% of 110 = 71,5
71,5 + 70 (rest pulse) = stress pulse = approx.140 pulse/
min.
Load (duration of exercising session and its frequency per week):
Movements at medium stress intensity which can be carried out over a
longer period of time, are the best way of improving fitness and en-
durance capabilities.
General rule:
either 10 minutes per unit for daily exercise
or approx. 30 minutes per unit for exercise 2-3 times weekly
or approx. 60 minutes per unit for exercise 1-2 times per week.
The brake resistance should be selected to allow the muscular effort to be
subtained over a longer period of time.
Braking resistance is infinitely variable via the turning knob at the cockpit.
Higher performances (in Watts) should be achieved using higher pedal-
ing speeds. Speeds of less than 50 - 60 r.p.m. produce a high degree of
static load on the muscles which in turn leads to premature tiredness.
10 Suggestions for planning your training
with the bicycle Ergometer
Our suggestions are based on your “initial capability“ as determined us-
ing the graded test described above.
1. Average capability (cardiac and circulatory):
Intensity = approx. 65% of maximum capability (see table or
equation)
Duration = 10 minutes daily
or 30 min. 2 - 3 times weekly
or 60 min. 1 - 2 times weekly
2. Below average capability (cardiac and circulatory):
Intensity = approx. 60% of maximum capability (approx. 5
beats less than in table 1)
Duration = 10 minutes daily
or 30 min. 2 - 3 times weekly
or 60 min. 1 - 2 times weekly
3. Above average capability (cardiac and circulatory):
Intensity = approx. 70-75% of maximum capability
(approx. 5-1 0 beats more than in table 1)
Duration = 10 minutes daily
or 30 min. 2 - 3 times weekly
or 60 min. 1 - 2 times weekly
Before beginning an exercise unit with your Ergometer, you should warm
up by gradually increasing the load. This brings your muscles, cardiac
and circulatory systems into tune for the training session.
The “running down“ phase is just as important. Following every session,
you should pedal for 2-3 minutes against a low resistance.
The duration should be increased gradually over the course of your gen-
eral fitness training. E.g. Exercise for 20 minutes per day instead of 10,
or thrice weekly instead of twice.
Adjust the braking resistance always such that the optimal heart rate is
achieved in combination with stepping frequency. Only a person who is
trained with regard to staying power should control its training by in-
creasing the stress pulse.
Pulse rate Age/years
at rest under over
30 30-39 40-49 50-59 60-70 70
under 50 140 140 135 130 125 120
50 - 59 140 140 135 130 125 120
60 - 69 145 145 140 135 130 125
70 - 79 145 145 140 135 130 125
80 - 89 150 145 140 135 130 125
90 - 100 150 150 145 140 135 130
13
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