12
Biometrics exercise bike
Distance from saddle to handlebars
The saddle of your home trainer can also be adjusted horizontally (according
to the model). To do this loosen the screws underneath the saddle and slide
the saddle forwards or backwards down the bar, depending on your body
height.
Tilting the handlebars
The tilt of the handlebars of your home trainer can be adjusted. Loosen the
screws underneath the cockpit and set it in the optimum position. Then tigh-
ten the screws again so that the handlebars do not slip!!
Training variations
In order to increase the strain on the thigh and buttock muscles, emphasise
your steps on the pedals. In order to achieve increased training of the back of
the thighs, emphasise pulling the pedals with the loop upwards.
Furthermore you will have the opportunity to simulate a mountain ascent with
high pedal resistance. In this training the stomach and back muscles, upper
body and shoulder muscles will be included as well as leg muscles.
Training recommendation
Always remember the stretching exercises afterwards in order to avoid
injuries and muscle ache.
4 week training plan for beginners on the home trainer
Tip: From the 5th week increase the duration of the exercise intervals until you
can run for 20 to 30 minutes without interruption. Ensure that you training pulse
is approx. 60 - 65% of your maximum pulse frequency in the first 8 weeks and
does not exceed 75%.
EN
1st week
Monday
15 minutes at low im-
pact stage 1 -3
Tuesday Break
Wednesday
15 minutes at low im-
pact stage 1 -3
Thursday Break
Friday 15 minutes at low im-
pact stage 1 -3
Saturday Break
Sunday Break
2nd week
20 minutes at low im-
pact stage 1 -3
Break
20 minutes at low im-
pact stage 1 -3
Break
20 minutes at low im-
pact stage 1 -3
Break
Break
3rd week
30 minutes at low im-
pact stage 1 -3
30 minutes at low im-
pact stage 1 -3
Break
30 minutes at low im-
pact stage 1 -3
Break
30 minutes at low im-
pact stage 1 -3
Break
4th week
30 minutes at medium
impact stage 4-6
30 minutes at medium
impact stage 4-6
Break
30 minutes at medium
impact stage 4-6
Break
30 minutes at medium
impact stage 4-6
Break
