Exercise Instructions - SPORTSTECH Speedbike SX400 Mode D'emploi

Workout Phase:
After the stretching and warm-up exercises, begin the 20-30 minute workout phase. After regular use,
the muscles in your legs will become stronger. Work to your but it is very important to maintain a steady
tempo throughout. The rate of work should be sufficient to raise your heart beat into the target zone
shown on the graph below.
Heart Rate
Recovery phase:
This should be at least 12 minutes for most people.
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the warm
up exercise e.g. reduce your tempo, continue for approximately 5 minutes. The stretching exercises
should now be repeated, again remembering not to force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three times a
week, and if possible space your workouts evenly throughout the week.

EXERCISE INSTRUCTIONS

Target Zone
33
Maximum
EN
Cool Down
Age