Scope of load
Duration of a training unit and its frequency per week:
The optimum scope of load is given, when over a longer period
65–75 % of the individual cardiovascular performance is achie-
ved.
Empirical rule:
Either 10 min / training unit for daily training
or approx. 30 min / training unit for 2–3 times / week
or approx. 60 min / training unit for 1-2 times / week
You should choose the Watts power such that you are able to
stand the muscle load over a longer period.
Higher powers (Watt) should be yielded in connection with an
increased pedaling frequency. A too low pedaling frequency of
less than 60 rpm results in a pointedly static load of the muscu-
lature and thus to early exhaustion.
Warm-up
At the beginning of each ergometer training unit, you should for
3-5 minutes pedal with a slowly increasing load to warm and to
get your heart/circulation and your musculature moving.
Cool-down
The same importance has the so-called “cooling down”. After
each training unit you should continue pedaling against a slight
resistance for approx. 2-3 minutes.
The load for your further stamina training should basically be
increased over the scope of load, e.g. instead of 10 minutes
your training is 20 minutes or instead of 2 times a week 3 times
a week. Beside individual planning of your cardio training you
can fall back on the training programs integrated in the training
computer (comp. page 9 cont.).
Glossary
Age
Entry for calculation of the maximum pulse.
Dimension
Units for display of km/h or mph, kjoule or kcal, hours (h) and
power (Watt)
Speed-independent/speed-dependent operation (running
ergometer)
Speed-independent operation
Initially, the ERGORACER always works speed-independent.
Only during the training the user can select between speed-inde-
pendent and speed-dependent operation with the "SET" key. If
both direction arrows are displayed, speed-dependent operati-
on is selected. Pressing the "SET" key again switches operation
back to speed-independent. If the training is interrupted, the dis-
play computer automatically switches back to speed-indepen-
dent operation.
For speed-dependent operation, power has no upper or lower
limit. If with a power of over 600 W, operation is switched
back to speed-independent, the power display is set to 600 W,
and the braking toque is changed respectively. If with a power
display of below 25 W, operation is switched back to speed-
independent, power is set to 25 W, and the braking torque is
changed.
Speed-dependent operation (Count Up, Count Down)
Speed-dependent operation is available during training only. If
there is a switchover to speed-dependent operation, the braking
Notes on the interface
The program “ERGO concept” [“ERGO-Konzept”], item No.
7926-500, available at your specialist dealer, allows you con-
trolling of the KETTLER ergometer with a commercially available
PC via this interface.
On our homepage www.kettler.de you will find notes on further
possibilities with the interface.
Training instructions
Sports medicine and training science use bicycle ergometry,
among others, for examination of the functionality of the cardio-
vascular and respiratory system.
Whether your training achieved the desired effects after some
weeks you can determine as follows:
1. You achieve a certain stamina with lower cardiovascular per-
formance than before
2. You keep a certain stamina with the same cardiovascular
performance over a longer period.
3. After a certain cardiovascular performance you recover
faster than before.
Guide values for the stamina training
Maximum pulse: maximum load means the achievement of the
individual maximum pulse. The maximally achievable heart rate
depends on the age.
To that applies the empirical formula: the maximum heart rate
per minute corresponds 220 pulse beats minus years of age.
Example: age 50 years > 220 – 50 = 170 pulse/min.
Weight: a further criterion for determination of the optimal trai-
ning data is the weight. The nominal default for maximum load
is 3 Watts/kg body weight for men and 2.5 for women. Furt-
hermore, it must be observed, that from age 30 on capability
decreases: for men approx. 1 % and for women 0.8 % per
year of age.
Example: man; 50 years; weight 75 kg
> 220 – 50 = 170 pulse/min. maximum pulse
> 3 Watts x 75 kg = 225 Watts
> Minus “age discount” (20 % of 225 = 45 Watts)
> 225 – 45 = 180 Watt (nominal default for maximum load)
Load intensity
Load pulse: the optimal load intensity is achieved at 65–75 %
(comp. diagram) of the individual cardiovascular performance.
This value changes depending on the age.
