12
GB
Training and Operating Instructions
General notes
System sounds
Switching on
On switching on, a short sound is emitted during the segment
test.
End of program
An end of program (profile programs, countdown) is signaled
by a short sound.
Maximum pulse exceeding
If the set maximum pulse is exceeded by one pulse beat, 2 short
sounds are emitted every 5 seconds.
Error output
For errors, e.g. recovery not executable without pulse signal, 3
short sounds are emitted.
Recovery
In the function the centrifugal mass is slowed down automatical-
ly. Further training is unsuitable.
Calculation of the fitness grade (F):
Grade (F) = 6.0 –
(
10 x (P1–P2)
)
2
P1
P1 = load pulse, P2 = recovery pulse
F1.0 = very good, F6.0 = insufficient
Arrows up/down (Speed-independent operation)
If a power rate cannot be achieved with speed (e.g. 400 Watts
with 50 pedal revolutions), the up or down arrow prompts
faster or slower pedaling.
Average value calculation
The average value calculation takes place per training unit.
Notes on pulse measurement
Pulse calculation starts, when the heart in the display is blinking
simultaneously to your pulse beat.
With ear clip
The pulse sensor works with infrared light and measures the
alterations of the translucency of your skin, which are caused by
your pulse beat. Before you clamp the pulse sensor to your ear-
lobe, rub it well 10 times to increase circulation.
Avoid disturbing pulses.
• Attach the ear clip carefully to your earlobe and search for
the most suitable point for measuring (heart symbol blinking
without interruption).
• Do not execute your training directly under strong incidence
of light e.g. neon light, halogen light, spot, sun light.
• Completely exclude vibrations and wobbling of the ear sen-
sor including the cable. Always fix the cable to your clothing
by means of the clip or even better to a headband.
With chest strap (accessory)
Not always included in delivery, available from authorised dealers.
The Cardio-Pulse-Set with Polar chest strap is available as an
accessory (item no. 67002000).
With hand pulse
An extra-low voltage generated by contraction of the heart is
recorded by the hand sensors and analyzed by the electronic
equipment
• Always grip the contact surfaces with both hands
• Avoid jerky gripping
• Keep your hands still and avoid contractions and rubbing on
the contact surfaces.
Interferences at the training computer
Press the reset key
Training instructions
Sports medicine and training science use bicycle ergometry,
among others, for examination of the functionality of the cardio-
vascular and respiratory system.
Whether your training achieved the desired effects after some
weeks you can determine as follows:
1. You achieve a certain stamina with lower cardiovascular per-
formance than before
2. You keep a certain stamina with the same cardiovascular
performance over a longer period.
3. After a certain cardiovascular performance you recover
faster than before.
Guide values for the stamina training
Maximum pulse: maximum load means the achievement of the
individual maximum pulse. The maximally achievable heart rate
depends on the age.
To that applies the empirical formula: the maximum heart rate
per minute corresponds 220 pulse beats minus years of age.
Example: age 50 years > 220 – 50 = 170 pulse/min.
Weight: a further criterion for determination of the optimal trai-
ning data is the weight. The nominal default for maximum load
is 3 Watts/kg body weight for men and 2.5 for women. Furt-
hermore, it must be observed, that from age 30 on capability
decreases: for men approx. 1 % and for women 0.8 % per
year of age.
Example: man; 50 years; weight 75 kg
> 220 – 50 = 170 pulse/min. maximum pulse
> 3 Watts x 75 kg = 225 Watts
> Minus “age discount” (20 % of 225 = 45 Watts)
> 225 – 45 = 180 Watt (nominal default for maximum load)
Load intensity
Load pulse: the optimal load intensity is achieved at 65–75 %
(comp. diagram) of the individual cardiovascular performance.
This value changes depending on the age.
Scope of load
Duration of a training unit and its frequency per week:
The optimum scope of load is given, when over a longer period
65–75 % of the individual cardiovascular performance is achie-
ved.
