Kettler RACER S Manuel page 21

AMOUNT OF EXERCISE
Duration of a workout and frequency this per week:
The optimal amount of exercise is reached when 65-75% of the individual
heart / circulation power is reached over an extended time period.
RULE OF THUMB:
TRAINING FREQUENCY
every day
2–3 times a week
1–2 times a week
You should choose the watt power so that different muscles can be trained
over an extended period of time. Higher power (watts) should be yielded
alongside an increased pedalling frequency. A pedalling frequency that is too
low, under 60 rpm, can lead to emphasised, static stress on the muscles and
therefore to tiredness early on in the workout.
WARM-UP
You should begin each workout with 3-5 minutes of slowly increasing exercise
to bring your heart rate and circulation and your muscles up to a "speed".
All manuals and user guides at all-guides.com
TRAINING LENGTH
10 minutes
20–30 minutes
30–60 minutes
COOL-DOWN
This is just as important as the so-called warm up. After each session (with
or without recovery) you should spend approx. 2-3 minutes pedalling in the
opposite direction.
The exercise for your further endurance training should be increased to
the next level, e.g. instead of doing 10 minutes per day you should do 20,
or instead of training weekly you should train 2 or 3 times per week.
For detailed training programmes and entertainment we recommend:
kettfit.com
KETTLER S-FIT APP
KETTLER World Tours 2.0 Training software
GB
21