Bedienungsanleitung Kettler OPTIMA 600 - CT 1024-400 (Seite 34 von 64) (Deutsch, Englisch, Französisch)

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KETTLER | TRAINING

14 ENGLISH

Note: More information about the selection and the scientiﬁc background, you can ﬁnd in the

section ‘Heart rate based training’ in this manual.

You have now completed the IPN test phase successfully. In the training list of your user, the ﬁrst

training from the training plan will appear with the name IPN Coaching 1/24. When selecting

an IPN coaching, you can ﬁrst select the training duration. The recommended training duration

of the selected training unit is always pre-set. Depending the time available and your motivation,

you can adapt this duration accordingly. After setting the duration, you will start with the training.

The IPN training programs are tailor-made for you. During the training, you don’t need to change

any settings on the computer. The program will evaluate your heart rate constantly over the entire

training and will control the intensity of the training by automatically adapting the target watt

values. In addition, recommended pedalling frequency ranges are displayed for the individual

sections of the training. You will recognise this on the white markers in the intensity bar above

the pedalling frequency value. If possible, remain within in this predeﬁned range between the

markers. A training can include several modules with different intensity levels. Apart from phases

with high intensity, there are phases for active recovery. You will recognise the recovery phases

from the low target watt values (e.g. 25 watts).

Note: The training session of an IPN training plan are based on each other. First, you need to

go through an entire IPN training session, before the computer offers the next session.

KETTLER recommends 2-3 training sessions per week in order to complete an IPN training cycle

in 8-12 weeks. After completing the entire training cycle, a new test is planned.

Note: You can reset any started IPN training plan in the personal settings of your user. In this case,

all sessions already completed will be deleted. You will start afresh with the ﬁtness test.

HEART RATE BASED TRAINING

Listen to you heart rate – it will make your training efﬁcient.

Background from sports sciences

Basically, the human body has two energy sources: It burns fat and carbon hydrates. During

normal physical activity and easy training, the body is in fat burning mode. If the effort and thus

also the heart rate is increased, the body will change the ratio of the energy sources and will

predominantly burn carbon hydrates.

Due to this fact, the heart rate is an important indicator: It provide information over the energy

source the body is currently using. When training in the lower heart rate ranges ‘blue’ and

‘green’, the body is in fat burning mode. Perfect for people wanting to lose a couple of kilo’s.

When training in the upper heart rate ranges (yellow, orange and red), the carbon hydrate stor-

age will be used predominantly as energy source. Training in these heart rate zone challenges

the cardiovascular system and increases the ﬁtness.

Description of the training

KETTLER offers a heart rate monitoring with the following functions and trainings:

P1_Kettler_Handbuch_170629_01.indd 14 29.06.17 12:30

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