3. Training with Instruction (Coaching)
You must complete the IPN test. Then you will be graded and
will receive a training course with 24 workouts. Once comple-
ted, you must then do a new fitness test with new workouts.
Test
The IPN test requires your personal data. A power profile and a
target heart rate will be calculated and displayed under PULSE
(in this case 123). The aim of the IPN test is to give you a trai-
ning recommendation for further training. From the second
level, you must reach the calculated target heart rate in a maxi-
mum of 15 minutes for this. Once it is reached, the heart rate
display flashes. You must continue training until the end of the
level, then the result will be displayed. A speed range is
connected to the test and you should train within this. If "RPM"
and the pedalling frequency flashes then you have to pedal
more slowly or more quickly. The arrows under "RPM" show
this. A training minute is displayed with 2 columns.
The result is saved under the personal data.
If you do not achieve the target heart rate or if you reach it in
the first interval then "Failed Retest" is displayed. You must then
increase or reduce your input under training activity and do the
test again.
If the user is younger than 17 or no personal data has been
inputted then the test is not available and "IPN Age<17" is dis-
played.
Health / Power
Once you have completed the IPN test, 24 workouts are compi-
led. There are 2 types of training available: Health = health
training or Power = power training. If you want to improve
your general physical condition then select "Health". If you
want to improve your fitness then select "Power". A speed
range is connected to the 2 types of training and you should
train within this. If "RPM" and the pedalling frequency flash then
you have to pedal more slowly or more quickly. The arrows
under "RPM" show this.
Setting the Training Time
Press "SET": set the training time (time)
Set the time using "minus" or "plus"
Confirm with "SET".
1. Before the first IPN test it is recommended that you do a
familiarisation phase of 4x30 minutes within 2 weeks. It is
recommended that you do this at an intensity with which you
feel comfortable and with a pedalling frequency of 50-60 rpm.
2. The first test should be done when you are well rested and
have no acute health problems (it is recommended that you
have a training break of at least one day before). Your resting
heart rate should have been ascertained in advance, by getting
the average from at least 3 measurements taken immediately
upon waking.
3. After the 24 workouts are complete or after 12 weeks, it is
recommended that you do another test to check the training
intensities. For this, the resting pulse should be ascertained
again in accordance with the rules set out above and the speci-
fications set out above should be complied with.
4. After the 24 workouts or after a new test has been comple-
ted, a new block of 24 workouts takes place.
Note
Information:
=>
=>
SJ
13
GB
