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Kettler Ergometer R10 - 07688-200 Manual

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TRAINING | KETTLER
ENGLISH 13
During the intervals, the screen will change. The interval score will be displayed. The interval score
is calculated from the pedal revolutions during the interval and a pre-factor for the set braking
resistance. The goal is to achieve the highest total interval score possible during the 5 intervals.
During the intervals, a constant braking resistance is required. Therefore, the training is only
available in MANU mode.
IPN COACHING
Individual training program. The IPN program offers individual
training programs adapted to your fitness level.
Background from sports sciences
The IPN program offers a training plan adapted to your personal training objective and your
personal fitness level. In an automatically run fitness test, your personal fitness will be assessed.
On the basis of the test result, a training plan with 24 sessions will be calculated and presented
to you in a program. You can train according to this program in the weeks to come and you can
rely on the fact that you’re doing the most efficient training for your personal training objective.
There are two alternative training objectives available: One with a focus on body shaping and
another one to increase your fitness level.
Background: The program has been developed in cooperation with the Institute for Preven-
tion and Aftercare (Institut für Prävention und Nachsorge) in Cologne. The name IPN program
is refers to the name of the institute.
Description of the training
Before you start with the actual training, you have to do the fitness test. Select the element IPN
coaching in the training list of your user: Fitness test. When selecting the fitness test, you need
to answer five questions about your person first which are relevant for the test design. Then, you
will enter the fitness test.
Note: You will be asked about your resting heart rate in one of the five questions. Measure it
after a period of time without any physical effort. If possible, in the morning before getting up
by feeling the pulse on an artery.
The test consists of maximum 5 stages with 3 minutes each, whereby the performance required
will be increased from step to step. Thus, it starts with a moderate effort and will become more
and more exhausting. It is to be expected that your heart rate will increase continuously. From
your personal information, a target heart rate will be calculated which is of particular interest
when reached in the test: The test will end at the end of the load level, when the target heart rate
value is exceeded. Make sure that you maintain the prescribed pedal frequency during the test.
On the screen, the test result is displayed in form of points when you have completed the test. This
value (maximum is 100 points) can be compared to later test results and will show your personal
fitness development.
Note: KETTLER recommends the use of a chest strap for the IPN test and for all IPN trainings
afterwards. This form of the heart rate measurement is more accurate than the measurement of
the heart rate on the hand and will deliver test results in better quality.
On the basis of the recorded test data, your personal training plan will be calculated. After
completing the test successfully, you can select a training objective: You can choose between the
training objectives figure shaping and fitness level increase.
P1_Kettler_Handbuch_170629_01.indd 13 29.06.17 12:30
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