736090

Kettler SPEED 5 - BK 1009-100 Manual

31
Zoom out
Zoom in
Previous page
1/36
Next page
31
EN 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.
Pulsediagramm
Fitness and Fat Burner
220
200
180
160
140
120
100
80
Pulse
Age
20 25 30 35 40 45 50 55 60 65 70 75 80
Maximalpulse
(220 minus Age)
Fitnesspulse
(75% of Max.Pulse)
Fat combustion pulse
(65% of Max.Pulse)
90
… 31 …


Need help? Post your question in this forum.

Forumrules


Report abuse

Libble takes abuse of its services very seriously. We're committed to dealing with such abuse according to the laws in your country of residence. When you submit a report, we'll investigate it and take the appropriate action. We'll get back to you only if we require additional details or have more information to share.

Product:

For example, Anti-Semitic content, racist content, or material that could result in a violent physical act.

For example, a credit card number, a personal identification number, or an unlisted home address. Note that email addresses and full names are not considered private information.

Forumrules

To achieve meaningful questions, we apply the following rules:

Register

Register getting emails for Kettler SPEED 5 - BK 1009-100 at:


You will receive an email to register for one or both of the options.


Get your user manual by e-mail

Enter your email address to receive the manual of Kettler SPEED 5 - BK 1009-100 in the language / languages: English, German, French as an attachment in your email.

The manual is 11,53 mb in size.

 

You will receive the manual in your email within minutes. If you have not received an email, then probably have entered the wrong email address or your mailbox is too full. In addition, it may be that your ISP may have a maximum size for emails to receive.

The manual is sent by email. Check your email

If you have not received an email with the manual within fifteen minutes, it may be that you have a entered a wrong email address or that your ISP has set a maximum size to receive email that is smaller than the size of the manual.

The email address you have provided is not correct.

Please check the email address and correct it.

Your question is posted on this page

Would you like to receive an email when new answers and questions are posted? Please enter your email address.



Info