Kettler M 9816 Manuel D'instructions page 14

Training frequency Extent of training session
3 times a week 2 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
2nd week
3 times a week 3 minutes of training
Break of 1 minute for physical exercises
3 minutes of training
Break of 1 minute for physical exercises
2 minutes of training
3rd week
3 times a week 4 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Break of 1 minute for physical exercises
3 minutes of training
3 times a week 5 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Break of 1 minute for physical exercises
4 minutes of training
Before and after each exercise session, take 5 minutes of stretching exercises
by way of warming up and coolig down. When you have subsequently pro-
gressed to 2 exercise sessions of 20 - 30 minutes per week, allow one day
without exercise between each two exercise days. Apart from this, there is no
reason why you should not exercie for 10 minutes each day.
All manuals and user guides at all-guides.com
1st week
4th week
Performance record
Date Effort stage Distance
(km)
Time Mark
P1 P2
min.