Heart Control Program
After setting the desired pulse rate during exerci-
se, the electric eddy current brake controls the pe-
dalling resistance independent of speed and in
accordance with the setting. This means that the
resistance will automatically be increased until the
exercising pulse rate has been reached or be
decreased if the setting has been exceeded. The
program ensures cardiovascular training while
the exercising pulse rate remains at an approximately constant optimum exer-
cising pulse rate. For this reason it is ideally suited for therapeutical training
purposes.
P 4: Advanced exercisers l
Workload: 50 - 150 watts, 36 min
P 5: Advanced exercisers II
Workload: 50 - 200 watts, 38 min
P 6: Fitness pros l
Workload: 75 - 300 watts, 36 min
P 3: Fitness beginners II
Workload: 50 - 125 watts, 30 min
years, the individual "resting heat rate" is also taken into consideration.
In this case, the heart rates refer to an intensity of approx. 65 %.
Table 1
You may calculate your individual optimum pulse rate during exercises
using the following formula:
65% (max. heart rate-resting heart rate) + resting heart rate = heart rate
on exertion
Example:
220 minus 40 (age in years) = Max. heart rate = 180
180 minus 70 (resting heart rate)=heart rate increase during work
= 110 pulses/min
65% of 110 = 71.5
71.5 + 70 (resting heart rate) = heart rate on exertion
= 140 pulses /min
Information on the amount of exertion (Duration of a training session and
frequency per week)
Co-ordinated movements which can be carried out at a medium level of
exertion and over a longer period of time are ideal for improving endu-
rance performance.
Rule of thumb:
either 10 min per training session in case of daily exercise
or approx. 30 min per training session for 2- 3 times per week
or approx. 60 min per training session for 1-2 times per week
Select the braking resistance such that you are able to bear the muscular
strain over a longer period of time.
Higher performances (watts) should be made in connection with a higher
pedalling frequency. A very low cycling frequency of less than 60 revolu-
tions/min results in a marked static muscular strain and as a consequen-
ce in premature fatigue.
Recommendations for planning your fitness endurance trai-
ning on the bicycle ergometer
Starting point for our recommendations are your "starting conditions" which
have been possibly determined by means of the described exertion level tests:
1. Your cardiac output is on the average:
Intensity = approx. 65 % of the max. performance (see Table 1 or
formula)
Duration = 10 min per day
or 30 min 2 or better 3 times per week
or 60 min 1 or better 2 times per week
2. Your cardiac output is below the average:
Intensity = approx. 60 % of the max. performance (corresponds to
approx. 5 heart beats less than stated in Table 1)
Duration = 10 min per day
or 30 min 2 or better 3 times per week
or 60 min 1 or better 2 times per week
3. Your cardiac output is above the average:
Intensity = approx. 70-75% of the max. performance (corre-
sponds to approx. 5-10 heart beats more than stated in (Table 1)
Duration = 10 min per day
or 30 min 2 or better 3 times per week
or 60 min 1 or better 2 times per week
When starting a training session with the ergometer we recommend to cycle 3-5
minutes at steadily increasing workloads to warm up and to bring your cardio-
vascular system and your muscles “up to the mark”.
The so called "cooling down" is just as important: We recommend to continue pe-
dalling for approx. 2-3 minutes at low workload.
Always increase the degree of exertion of your future fitness endurance training
Resting- Age / years
heart rate under over
per min 30 30-39 40-49 50-59 60-70 70
unter 50 140 140 135 130 125 120
50 - 59 140 140 135 130 125 120
60 - 69 145 145 140 135 130 125
70 - 79 145 145 140 135 130 125
80 - 89 150 145 140 135 130 125
90 - 100 150 150 145 140 135 130
via the duration of exertion first, e.g. exercise for 20 minutes instead of 10 minu-
tes per day or 3 times instead of two times per week. Apart from the personalised
planning of your fitness endurance training you may use the training programs in-
tegrated in the training computer of the ergometer which are described in the fol-
lowing.
Integrated training programs
The computer of the KETTLER ergometer is equipped with 6 stored training
programs, a manual exertion level setting as well as with a heart rate con-
trolled training program. They can be called up using the program key. The
programs differ considerably in terms of intensity and duration of exertion.
The 6 training programs are designed for "Fitness beginners", "Advanced
exercisers" and "Fitness pros". The following description of the programs hel-
ps you to select the program suitable for your performance capacity. Program
P6, for example, is only suitable for endurance trained exercisers with a high
exercise tolerance.
