SH1
Pressing IPN coaching brings a choice of 2 types of training: health training or power training.
If you want to improve your general physical well-being select "health training". If you want to
improve your fitness, select "power training".
"Targets" changes the exercise time
If no fitness test is available, then you will receive a notification.
1. Before taking the first fitness test it is recommended that you do exercise for 4 x 30 minutes
within 2 weeks in order to get used to the equipment. It is recommended that you find an inten-
sity which suits you in a pedalling frequency of 50/60 per minute
2. The first test should be taken when you are rested and have no acute health problems (it is re-
commended to have at least one day without exercise before). The resting heart rate should have
been determined beforehand, by determining the mid-value following at least 3 measurements
immediately after waking up in the morning.
3. After the 24 workouts or after 12 weeks, you will receive a recommendation to take the test
again in order to check the intensity of the training. To do so the resting heart rate should be de-
termined again, using the above-mentioned rules and also the above-mentioned targets complied
with.
4. Following the 24 workouts or the new test there will be another block of 24 workouts.
Remark
Note:
General rules:
For the health training it is recommended to do 2 workouts per week.For increased power trai-
ning 3 workouts per week are recommended.
If possible, there should not be more than a 7 day break between workouts. There should be at
least a 1 day break between workouts and no more than 5 workouts should be completed per
week. Following illness or no exercise being done in a period of less than 3 weeks, the exercise
block should be continued at the current rate. If you have not exercised for more than 3 weeks
then it is recommended that you take a new test.
For people who are on beta-blockers, there is no point in taking the test and it is not recommen-
ded to do so.
Exercising
Select an exercise programme
You have 3 possibilities
1. Exercising with power targets
a) Manual power entry
b) Power profiles
2. Exercising with heart rate targets
a) Manual heart-rate target entry
b) Heart-rate profiles
3. Exercising with instruction (coaching)
You must complete the IPN fitness test. Following this you will be rated and will receive an exercise
plan with 24 workouts. After you do these you will take a new fitness test with new workouts.
1a
Selecting an exercise programme with manual power entry - e.g. "count down"
13
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