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Kettler Ergometer R10 - 07688-200 Manual

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KETTLER | TRAINING
14 ENGLISH
Note: More information about the selection and the scientific background, you can find in the
section ‘Heart rate based training’ in this manual.
You have now completed the IPN test phase successfully. In the training list of your user, the first
training from the training plan will appear with the name IPN Coaching 1/24. When selecting
an IPN coaching, you can first select the training duration. The recommended training duration
of the selected training unit is always pre-set. Depending the time available and your motivation,
you can adapt this duration accordingly. After setting the duration, you will start with the training.
The IPN training programs are tailor-made for you. During the training, you don’t need to change
any settings on the computer. The program will evaluate your heart rate constantly over the entire
training and will control the intensity of the training by automatically adapting the target watt
values. In addition, recommended pedalling frequency ranges are displayed for the individual
sections of the training. You will recognise this on the white markers in the intensity bar above
the pedalling frequency value. If possible, remain within in this predefined range between the
markers. A training can include several modules with different intensity levels. Apart from phases
with high intensity, there are phases for active recovery. You will recognise the recovery phases
from the low target watt values (e.g. 25 watts).
Note: The training session of an IPN training plan are based on each other. First, you need to
go through an entire IPN training session, before the computer offers the next session.
KETTLER recommends 2-3 training sessions per week in order to complete an IPN training cycle
in 8-12 weeks. After completing the entire training cycle, a new test is planned.
Note: You can reset any started IPN training plan in the personal settings of your user. In this case,
all sessions already completed will be deleted. You will start afresh with the fitness test.
HEART RATE BASED TRAINING
Listen to you heart rate – it will make your training efficient.
Background from sports sciences
Basically, the human body has two energy sources: It burns fat and carbon hydrates. During
normal physical activity and easy training, the body is in fat burning mode. If the effort and thus
also the heart rate is increased, the body will change the ratio of the energy sources and will
predominantly burn carbon hydrates.
Due to this fact, the heart rate is an important indicator: It provide information over the energy
source the body is currently using. When training in the lower heart rate ranges ‘blue’ and
‘green’, the body is in fat burning mode. Perfect for people wanting to lose a couple of kilo’s.
When training in the upper heart rate ranges (yellow, orange and red), the carbon hydrate stor-
age will be used predominantly as energy source. Training in these heart rate zone challenges
the cardiovascular system and increases the fitness.
Description of the training
KETTLER offers a heart rate monitoring with the following functions and trainings:
P1_Kettler_Handbuch_170629_01.indd 14 29.06.17 12:30
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