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Amount of exercise
Duration of a workout and frequency of 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
daily
2–3 times a week
1–2 times a week
You should choose the Watt power so that the different muscles can be trained up 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 an 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 "trot".
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 step, e.g. inste-
ad of doing 10 minutes per day you should do 20, or instead of training weekly you should
train 2 or 3 times per week. Alongside the individual planning of your endurance training, you
can also fall back on the exercise programmes which are integrated into the training computer.
Glossary
Age / date of birth
Should be entered in order to calculate the maximum heart rate.
B.M.I
Body Mass Index: value is dependent on body weight and height.
Computational determination of BMI:
Body weight (kg)
––––––––––––––––––
= Body-Mass-Index
Height
2
(m
2
)
Example: Thomas
Body weight 86 kg / Height 1,86 m
Duration of training
10 minutes
20–30 minutes
30–60 minutes
86 (kg)
–––––––––– = 24,9
1,86
2
(m
2
)
Standard values:
Age
19-24 years old 19-24
Classification
25-34 years old 20-25
Underweight
Normal weight
35-44 years old 21-26
Overweight
45-54 years old 22-27
Adiposity
55-64 years old 23-28
Severe adiposity
>64 years old 24-29
The results of Thomas (55 years old) in our example are in the standard area, with a BMI of
24.9. Deviations from the standard values can indicate adverse affects to your health. Please
discuss this further with your doctor.
Dimension
Units that are displayed from km/h or mph, kilojoules or kcal, hours (h) and power (Watts).
Energy (realistic)
Cross ergometer:The energy used by the body is calculated with an efficiency of 16.7% and
applied to the mechanical performance. The other 83.3% is transformed into heat.
Fat burning heart rate
Generated value from: 65% of maximum heart rate.
Fitness heart rate
Generated value from: 75% of maximum heart rate.
Manual
Generated value from: 40-90% of maximum heart rate.
Maximum heart rate
Generated value of 220 - age.
Menu
Display in which values can be entered or settings can be adjusted.
Power
Current value of the mechanical (braking) power in Watts which the equipment converts to heat.
Programmes
Exercising opportunities which require resistances or target heart rates to be set either manually
or by the programme.
Heart rate
Detection of heart beats per minute
Recovery
Recovery heart rate measurement at the end of the exercise session. The difference between the
heart rate at the beginning and the end of one minute will be calculated and a fitness mark
awarded. With constant exercising, the improvement of this mark is a measure of improving fit-
ness.
SH1
BMI
m
w
<20
<19
20-25
19-24
25-30
24-30
30-40
30-40
>40
>40
23
GB
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