Operation Manual

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>> work-out parameter >> 06
How should I exercise
In the following chart you will find your individual work-out program with practical realization and
frequency. It is best to use a pulse meter or the output in watt* in order to control the optimal intensity
of your work-out. Also see p. 007 ”How do I regulate the intensity of my work-out“.
* only if equipped with watt output function
Work-out program Fatburn/Health
Goal
to reduce fat/
to lose weight/
for a healthy work-out
Practical realization
Adjust resistance and speed in such a manner that
your heart rate remains within the range of 55 % - 70 % intensity
or
the output in watt* is 1 - 1.5 times your body weight
(kg x 1.5 = goal output rate).
Explanations see p. 007 ”How do I regulate the intensity of my work-out“
Work-out frequency per week and work-out duration per session
Wellness
2 - 3 times per week
20 - 25 minutes
Fitness
2 - 3 times per week
25 - 30 minutes
Performance
2 - 3 times per week
30 - 40 minutes
Work-out program Cardio
Goal
to increase the
performance of
your cardio-
vascular system
Practical realization
Adjust resistance and speed in such a manner that
your heart rate remains within the range of 70 % - 80 % intensity
or
the output in watt* is 1.5 - 2 times your body weight
(kg x 2 = goal output rate).
Explanations see p. 007 ”How do I regulate the intensity of my work-out“
Work-out frequency per week and work-out duration per session
Wellness
2 - 3 times per week
15 minutes
Fitness
3 - 4 times per week
15 minutes
Performance
3 - 4 times per week
20 minutes
Work-out program Power
Goal
to increase power
endurance/
body shaping/
tightening of tissue
Practical realization
Cycle at a comfortable speed for 3 minutes, speed up for the next 2 minutes, then
cycle again for 3 minutes at a comfortable speed. Repeat this 3-2-3-2 minute rhythm.
Cycle at such a pace that your heart rate is never above 90 % intensity or that
the output in watt* is 2 - 2.5 times your body weight (kg x 2.5 = goal output
rate).
Explanations see p. 007 ”How do I regulate the intensity of my work-out“
Work-out frequency per week and work-out duration per session
Wellness
Not recommended
Fitness
2 - 3 times per week
15 minutes
Performance
3 - 4 times per week
15 - 20 minutes
Personal Training