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GB Training instructions
Sports medicine and physical education also use the exercise
bike to check how well the cardiovascular and respiratory sy-
stems are working.
You can verify whether your training sessions are having the de-
sired effect after a few weeks in the following way:
1. You are able to reach a certain level of endurance with less
strain on your cardiovascular system than before.
2. You are able to maintain a certain level of endurance with the
same cardiovascular output over a longer period of time.
3. You recover quicker than before when your cardiovascular sy-
stem is performing at a certain level.
Speed 3 and speed 5 training sessions are designed to provide
intensive bike training across different terrain. Different terrain
and routes are simulated by using various different training fea-
tures.
Training features
Various training features are available for altering the intensity of
your training session:
T1 3 hand and seat positions
T2 2 types of terrain (flat country and hill country) = change
in resistance + / -
T3 2 step frequencies rpm (rpm = revolutions per minute > pe-
dal revolutions)
T4 5 energy zones (when training using pulse measurement)
T1 Hand and seat positions (with image)
T1.1 Sitting/hands in pos. 1 or 2 (when sprinting)
T1.2 Standing upright/hands in in pos. 3
T1.3 Sitting and tilted forward/hands in pos. 1 or 3
T2 Types of terrain = resistance can be changed infinitely
T2.1 Flat country
T2.2 Hill country (uphill)
T3 Pedalling frequency = tempo options (pedal revolutions)
T3.1 Flat country > medium to maximum speed > 80-110 rpm
T3.2 Hill country > normal to medium > 60-80 rpm
You can adjust your pedalling to background music that
has different rhythms.
T4 Energy = heart rate monitor
Heart rate monitor:
A heart rate monitor is not delivered as part of the product.
If you use a heart rate monitor during your training session, plea-
se note the following advice:
Maximum heart rate: The maximum heart rate is dependant on
age.
Maximum heart rate per minute equals 220 beats minus your
age.
Example: 50 years old > 220 – 50 = 170 beats/min.
The exertion levels are shown as a percentage (%) of this calcu-
lated value.
e.g. 50 years old: 100% = 170 beats/min.; 70% = 119 be-
ats/min. etc.
T4.1 Recovery > 50 - 65%
T4.2 Endurance > 65 - 80%
T4.3 Power > 75 - 85%
T4.4 Interval > 65 - 92%
T4.5 Racing mode > 80 - 92%
You should only be in a racing mode of > 92%
for a short period of time!
Being able to combine different training features allows you to cu-
stomise your own training session.
Length and frequency of each training session each week:
The ideal exertion range is achieved if 65 - 75% of the cardio-
vascular output level is reached over a longer period of time.
Rule of thumb:
Beginners should start with short training sessions of between 20
and 40 minutes.
During the first four weeks, a beginner's training programme
might look like the following:
5 minutes of stretching both before and after the training session
to either warm up or cool down. Between two training sessions,
there should be one day where you do not train if you intend at
a later date to increase training sessions of 3 times a week to bet-
ween 30 and 60 minutes each. Otherwise, there is no reason not
to train every day.
