X3 - Exercise bike KETTLER - Free user manual and instructions

USER MANUAL X3 KETTLER

Training and Operating Instructions

KETTLER 1 2 3 4 5 6 ♥ ♥ ♥ ★ RPM STROKES 8.00 min 8.00 SPEED BRAKE mph km/h 8.00 SCAN BRAKE WATT PULSE RPM MAX PULSE % 48 8.00 8.00 8.00 DISTANCE m km 8.00 MAX POWER TIME ENERGY 88:00 88:00 88:00 - + RECOVERY PROGRAM RESET C A R D I O F I T E N E S S E X E L E N C E Y B I N T E X I N T E X I N T E X I N T E X I N T E X I N T E X I N T E X I N T E X I N T E X I N T E X I N T E X I N T E X I N T E X I N T E X I N T E X I N T E X I N T E X I N T E X I N T E X I N T E X I N T E E l e c t r o n i c b y S I E M E N S

Programme: Count up / Count down

Program Set

PULSE Count 0 DOWN P SPEED 0.0 DISTANCE 0.00 MAXPOWER 25 TIME 0:00 ENERGY 0

graph TD
    A["Program"] --> B["Down Arrow"]
    C["Set"] --> D["Mechanical Device Icon"]

Time Off Time 45:00 Energy Off Energy 1500 Dist. Off Dist. 14.00 Age Off MAXPULSE ♥ 100 -- 34 Age 34 MAXPULSE ♥ 100 186 Set Set Set Set Set - +

Training

• (PROGRAM) "Count Up"
• (PROGRAM) "Count Down"

b)Leistungsprofile

• (PROGRAM) "1" - "6"

• (PROGRAM) "HRC1 Count Up"
• (PROGRAM) "HRC2 Count Down"

(PROGRAM) "Count Up"

(PROGRAM) "Count Down"

Dist. Mode DISTANCE 120 Program Set

Hinweis:

(PROGRAM) "HRC1" Count Up"

(PROGRAM) "HRC2" Count Down"

Abstract pattern of black dots forming a symmetrical shape with radiating lines (no text or symbols)

Abstract pattern of black dots forming a symmetrical shape with two vertical lines intersecting at the center (no text or symbols)

Training and Operating Instructions

Table of contents

Notes on safety 18

• Service 18
- Your safety 18

Short description 19

• Function section / Keys 19
• Display section / Display 20
• Display values 21-23

Quick-start (to become acquainted) 23

• Start of training 23
  • End of training 23
• Snooze mode 23

Training 24

... by load defaults

• Count-Up 24
• Count-Down 24
• Default section 24

Time 24

Energy 24

Distance 24

Age 25

Maximum pulse 25

Target pulse selection (FAT/FIT/Man.)

25

• Target pulse input 25

• Readiness for training 25
  • Power profiles 1 - 6 26
• Switchover Time/Distance 26

... by pulse defaults

• HRC1 - Count-Up 27
• HRC2 - Count-Down 27

Training functions

• Display switchover 27
• Profile selection 28
• Speed-dependent/-independent 28
- Interruption / End of training 28
- Restart of training 28
• Recovery (recovery pulse measurement) 29

Entries and functions

• Table: Entries/Functions 29
• Table: Pulse events 29

Individual settings

• Deletion of the total kilometers 30
• Saving of defaults 30
- Selection: KM/mile display 30
- Selection: kjoule/kcal display 30
- Selection: Energy display real/phys. 30

• Alarm sound ON/OFF 30

General notes

• System sounds 31
  • Recovery 31
  • Profile display during training 31
  • Speed-independent operation 31
• Arrows up / down 31
  • Speed-dependent operation 31
  • Average value calculation 31
  • Notes on pulse measurement 31

With ear clip 31

With hand pulse 31

With chest strap 31

• Interferences at the computer 31
- Notes on the interface 31

Training instructions

• Stamina training 32
- Load intensity 32
- Scope of load 32

Glossary 32

In the instruction, this sign refers to the glossary. There the respective term is explained.

Safety Instructions

Note the following points for your own safety:

• The training apparatus must be set up on a suitable, stable surface.
• Before the first use and also after approx. 6 operating days, the joints are to be checked for firmness.
• In order to avoid injuries as a result of incorrect loading or excessive loading, the training apparatus must only be used in accordance with the instructions.
• It is not recommended that the apparatus be set up in damp spaces, because this will in time lead to rusting.
• At regular intervals, check that the training apparatus is in correct working order and that it is in proper condition.
• The safety / technical checks are among the duties of the operator and must be carried out regularly and properly.
• Defective and damaged parts are to be replaced immediately. Only use original KETTLER replacement parts.
• The apparatus must not be used until it has been repaired.

- The safety level of the apparatus can only be maintained if it is regularly checked for damage and wear.

For your safety:

- Before taking up training, have your family doctor advise you on whether or not you are in suitable health for training with this apparatus. The medical findings should be the basis for the structuring of your training programme. Incorrect or excessive training can lead to damage to health.

Short description

The ergometer has a function section with keys and a display section (display) with variable symbols and graphics.

KETTLER RPMSTROKES MAXPULSE 8880 888 888 888 888 888 SPEED BRAKE mph km/h 88.8 SCAN BRAKE WATT PULSE RPM 88.8 DISTANCE max MAXPOWER TIME ENERGY 88:0.8 88:0.8 88:0.8 C A R D I O F E T N E S S RECOVERY PROGRAM RESET Electronic by SIEMENS SET + Function Area Keys

Training and Operating Instructions

graph TD
    A["Set"] --> B["Reset"]
    A --> C["Program"]
    D["Recovery"] --> E["+"]
    F["Set"] --> G["+"]
    H["Set"] --> I["3""]
    J["G"] --> K["Reset"]
    L["G"] --> M["Program"]
    N["-"] --> O["+"]
    P["G"] --> Q["Recovery"]

Short instruction

Function section

The six keys are shortly explained in the following.

The more exact application is explained in the individual chapters. In these descriptions the names of the function keys are also used like here.

SET (press shortly)

With this function key, entries are called up.

The set data are accepted.

Ergoracer: During training change from speed-independent to speed-dependent operating mode.

SET (press longer)

For display of all segments: call "Individual settings"

Reset

With this function key, the current display is deleted for a restart.

Program

With this function key, the various programs are selected.

Pressing again > next program

Pressing longer > program sequence

Minus - / Plus + keys

With these function keys, values are changed in the various menus before the training and power is changed during the training.

• To continue "Plus"
• Or return "Minus"
• Pressing longer > fast change
• Pressing "Plus" and "Minus" together:
  • Power jumps to 25 Watt
• Programs switch to origin
  • Value entry jumps to Off

RECOVERY

With this function key, the recovery pulse function is started.

Comment:

Further functions of the keys are explained in the respective chapters of the operating instructions.

Pulse measurement

Pulse measuring can be carried out in two ways:

1. Ear clip (included in delivery)

The plug is put into the female connector.

1. Chest strap without plug-in. In this electronic unit, the receiver is built in behind the display. A plugged-in ear clip must be removed.

(Chest straps are not always included in delivery)

The Polar chest strap is available as an accessory (item no. 67002000).

Display section / display

The display section informs about the various functions and respectively selected setting modes.

Programs: Count up / Count down

The programs are distinguished by their counting mode.

Programs

Power via time or distance

Default profiles 1–6

Pulse-controlled programs: HRC1/HRC2

Target pulse via time

Two programs, which control power by default pulse value.

Interface

The display of this symbol indicates that there is a data connection to a PC.

Display values

The sample displays show operation as ergometer bicycle.

With corresponding speed with the sample displays, the values for speed and distance are lower for cross trainer ergometers and higher for running ergometers.

For 60 min ^-1 (RPM)

Ergometer bicycle = 21.3 km/h

Cross trainer ergometer = 9.5 km/h

Running ergometer = 25.5 km/h

1 2 3 4 5 6 V V V RPM STROKES 88.00 88.0 88.0 88.0 MAXPULSE 88.00 88.0 SPEED BRAKE 88.0 88.0 DISTANCE km 88.0 SCAN BRAKE WAIT PULSE RPM MAXPOWER 88.00 TIME 88:0.0 ENERGY 88.0

1 2 3 4 5 6

Training and Operating Instructions Pedal frequency

ENERGY kcal kJoule 888.0 Dimension settable Value 0 - 9999

Quick start (to become acquainted)

Start of training:

without special settings

• Greeting display on switching on Display of total kilometers and total training time
• After 3 seconds: display "Count Up"; all values indicate 0; Power indicates 25 Watts
• Start of training
• Display Speed, distance, energy, time, revolutions and power Alteration of power during the training:
• "Plus": display of value in the window "Power" is increased in steps of 5.
• "Minus" reduces in steps of 5

Continuation of training with these settings. In the meantime power alterations are possible any time.

End of training

• Average values (∅):
display Speed, revolutions, power and pulse (if pulse recording active)
• Total values Distance, energy and time

Snooze mode

The device switches into the snooze mode 4 minutes after the end of training. Press any key and the display starts with "Count Up" again.

DISTANCE odo TIME 0.8 8

0012345678 RPM Count PULSE 0 UP SPEED 0.0 0.0 PULSE DISTANCE 0.00 POWER TIME ENERGY 25 0:00 0 RPM Time PULSE 73 Time PULSE SPEED 18.8 7:33 2.03 POWER TIME ENERGY 100 7:33 138

RPM 74 Pulse PULSE SPEED 1.7 P DISTANCE 6.08 POWER TIME ENERGY 125 3:08 1401

Training and Operating Instructions

1 2 3 4 5 6

Two black circular icons with white heart symbols, no text or numbers present

0 RPM Count 0 SPEED 0.0 Count UP P DISTANCE 0.00 POWER 25 TIME 0:00 ENERGY 0 PULSE

Program Set

RPM Count 0 SPEED 0.0 MAXPOWER 25 TIME 0:00 PULSE P DISTANCE 0.00 ENERGY 0

Program Set

Time Off Time 45:00

Energy Off Energy 1500

Dist. Off Dist. 14.68

MaxPULSE OFF - Age 34 MAXPULSE 100 186

Training

The computer is equipped with 10 training programs. They clearly distinguish in load intensity and duration.

1. Training by power defaults

a) Manual power inputs

• (PROGRAM) "Count Up"
• (PROGRAM) "Count Down"

b) Power profiles

• (PROGRAM) "1" - "6"

2. Training by pulse defaults

Manual pulse defaults

• (PROGRAM) "HRC1 Count Up"
• (PROGRAM) "HRC2 Count Down"
Training by power defaults

a) Manual power inputs

(PROGRAM) "Count Up"

- Press "PROGRAM" until: display: "Count Up" Start training, all values count up.

or

• Press "SET": default section
• "Plus" or "Minus": change power.
  Start of training all values count up.

(PROGRAM) "Count Down"

- Press "PROGRAM" until: display: "Count Down" The program counts from an entered value down > 0. If there is no entry, the training starts in program "Count Up". For starting the program, at least one entry for time, energy or distance is required.

- Press "SET": default section

Default section

Display: time default "Time"

Time default

- Enter values with "Plus" or "Minus" (e.g. 45:00) Confirm with "SET".

Display: next menu energy default "Energy"

Energy default

- Enter values with "Plus" or "Minus" (e.g. 1500) Confirm with "SET".

Display: next menu distance default "Dist."

Distance default

- Enter values with "Plus" or "Minus" (e.g. 14.00) Confirm with "SET".

Display: next menu age input "Age"

Age entry

The age entry serves determination and monitoring the maximum pulse (symbol HI, warning sound, if activated

- Enter values with "Plus" or "Minus" (e.g. 34). From this, a maximum pulse of 186 is calculated according to the relation (220 - age).

Confirm with "SET".

Display: next menu maximum pulse input "Max"

Maximum pulse entry

- Enter values with "Minus" Max Pulse can only be reduced! Confirm with "SET".

Display: next menu target pulse selection "Fat 65%"

Target pulse selection

• Make selection with "Plus" or "Minus"
- Fat burning 65%, Fitness 75%, Manual 40 - 90% Confirm with "SET" (e.g. Manual 40 - 90%)
- Enter values with "Plus" or "Minus" (e.g. Manual 83) Confirm with "SET" (end of default mode)

Display: Readiness for training with all defaults

or

Target pulse entry

The entry 40 - 200 serves determination and monitoring of an age-independent training pulse (symbol HI, warning sound, if activated, no maximum pulse monitoring). For that, the maximum pulse entry must be "Off".

- Deselect maximum pulse monitoring with "Plus" or "Minus". Display: "Max Off" Confirm with "SET".

Display: next default "Pulse" (target pulse)

- Enter value with "Plus" or "Minus" (e.g. 130) Confirm with "SET" (end of default mode)

Display: Readiness for training with all defaults

Comment:

• An overview over all setting possibilities in the programs is compiled in the tables (see page 13).
• The defaults are lost on "Reset". If for individual settings "Saving of defaults" is activated (page 14), pulse defaults and the set initial power remain stored. With the next selection of Count Up / Count Down, the data is taken over.

Readiness for training

Power

- Alter power with "Plus" or "Minus". Start of training by pedaling. The power set before the training is stored.

b) Power profiles (PROGRAM) "1" - "6"

All profiles are selected by pressing "PROGRAM"

e.g. display: "1" fitness test according to WHO standard Automatically controlled increase in power by 25 Watts every 2 minutes, starting with 25 Watts. The recommended pedal revolution is 60 - 80 RPM.

Only persons without any cardiovascular problems are allowed to do this test without medical supervision.

Press "SET": default section,

Note:

Default overview, see table on page 13

SDF

- Max 186 186 Set - + Fat 65% Fit 75% Man% Set - + Manual 83% PULSE 154

- + Set Max 186 MAXPULSE % 100 186 Max Off MAXPULSE % 100 - - - + Set Pulse Off PULSE - - Pulse 130 PULSE 130

graph TD
    A["Start"] --> B{Program}
    B --> C["End"]
    style A fill:#f9f,stroke:#333
    style B fill:#ccf,stroke:#333
    style C fill:#cfc,stroke:#333

0 RPM Time 45:00 PULSE % 42 78 DISTANCE 140 SPEED 0.0 POWER TIME ENERGY 25 45:00 1500 n00 2 3 4 5 6 PULSE RPM 0 SPEED 0.0 PULSE PULSE TIME 32:00 ENERGY 0 DISTANCE 0.00 POWER TIME ENERGY 25

Training and Operating Instructions

RPM PULSE 0 P SPEED 0.0 DISTANCE 0.00 POWER TIME ENERGY 25 27:00 0 RPM PULSE 0 P SPEED 0.0 DISTANCE 0.00 POWER TIME ENERGY 50 30:00 0 RPM PULSE 0 P SPEED 0.0 DISTANCE 0.00 POWER TIME ENERGY 50 36:00 0 RPM PULSE 0 P SPEED 0.0 DISTANCE 0.00 POWER TIME ENERGY 50 38:00 0 RPM PULSE 0 P SPEED 0.0 DISTANCE 0.00 POWER TIME ENERGY 75 36:00 0

graph TD
    A["Program"] --> B["Set"]
    B --> C["Program"]
    C --> D["Set"]
    D --> E["Program"]
    E --> F["Set"]
    F --> G["Program"]
    G --> H["Set"]
    H --> I["Program"]

Time Mode TIME 30:00 - + Set

Dist. Mode DISTANCE 12.0

RPM HRC 1 0 130 PULSE SPEED 0.00 DISTANCE 0.00 POWER TIME ENERGY 25 0:00 0

Program Set

- Press "PROGRAM" until: display: "2" Fitness beginner I; load 25–100 Watt, 27 min Press "SET": default section, defaults see table p. 13

- Press "PROGRAM" until: display: "3" Fitness beginner II; load 50–125 Watt, 30 min Press "SET": default section, defaults see table p. 13

- Press "PROGRAM" until: display "4" Advanced I; load 50–150 Watt, 36 min Press "SET": default section, defaults see table p. 13

- Press "PROGRAM" until: display "5" Advanced II; load 50–200 Watt, 38 min Press "SET": default section, defaults see table p. 12

- Press "PROGRAM" until: display "6" Pro I; load 75–300 Watt, 36 min Press "SET": default section

Comment:

For times over 30 min, the profile is compressed to 30 columns on the program displays.

Program switchover time / distance

In the programs 1-6, switchover from time to distance mode is possible in the default section.

- Set mode with "Minus" or "Plus" Confirm with "SET".

Display: Readiness for training

The distance per column is 0.4 km (0.2 miles). Cross trainer ergometer: 0.2 km (0.1 miles)

2. Training by pulse defaults

Manual pulse defaults

(PROGRAM) "HRC1 Count Up"

- Press "PROGRAM" until: display: HRC1

- Press "SET": default section

or

Start training, all values count up.

Power is increased automatically until the target pulse is achieved (e.g. 130)

(PROGRAM) "HRC2 Count Down"

• Press "PROGRAM" until: display : HRC2
• Press "SET": default section

The entries and setting possibilities are analogue to program point "Count Down".

- Start of training

Power is automatically increased until the target pulse is achieved (e.g. 130)

Or

Start training

Note:

Initial power

In HRC programs determination of the initial power of 25-100 Watts is possible in the default section.

- Enter values with "Plus" or "Minus" (e.g.. 100)

The power is then automatically increased from 100

Watts on, until the target pulse is achieved (e.g. 130)

Pulse

- With "Plus" or "Minus" the pulse value can still be changed at this point or during training, e.g. from 130 to 135.

Start of training by pedaling.

Default possibilities: see table page 13

Comment:

• For HRC programs, KETTLER recommends pulse measurement with chest strap.
• Power adjustment in the HCR programs takes place in case of deviations of +/-6 heartbeats.

Training functions

Display switchover during the training

Setting: manual

With "PROGRAM", the display changes in the points field in the following order: Time / RPM / Speed / Dist. / Power / Energy / Pulse / (Profile) / Time ...

Setting: automatically (SCAN)

Press the "PROGRAM" key longer until the "SCAN" symbol appears in the display. Change of the displays every 5 seconds. The SCAN function is terminated by renewed pressing of the "PROGRAM" key, the recovery function or interruption of training.

Program Set SDFD RPM HRC2 0 130 P SPEED 00 TIME 25 0:00 ENERGY 0 PULSE DISTANCE 0.00 - + + - + HRC2 135 RPM HRC2 0 130 PULSE SPEED 00 TIME 100 45:00 ENERGY 18 DISTANCE 140 POWER 100 Time 1500 Program Time 17:33 RPM Speed 62 Dist. 6.85 Power Energy 110 484 Pulse 114 Time 17:33 SCAN 27 GB

Training and Operating Instructions

Abstract pattern of black dots forming a symmetrical shape with two vertical lines radiating from a central point (no text or symbols)

Abstract pattern of black dots forming a symmetrical cross shape with vertical lines (no text or symbols)

RPM

RPM 74 Pulse 123 SPEED 114 DISTANCE 6.08 POWER TIME ENERGY 125 3:08 1401

0 RPM 0 SPEED 0.0 Time 3:52 PULSE 115 DISTANCE 142 POWER 95 TIME 3:52 ENERGY 1407

Change of power profiles

If the power is changed during program run, the change becomes effective to the right of the blinking column. The columns to the left of it show the rendered performance values and remain unchanged.

Change from speed-independent to speed-dependent operation

(only running ergometer)

During training press "SET". A change from speed-dependent to speed-independent operation takes place.

Display: both arrows under RPM

Pressing "SET" again switches operation back to speed-independent.

Note:

The change from speed-dependent to speed-independent operation is only possible in the programs "Count Up" and "Count Down". The running ergometer always starts speed-independently. If training is interrupted, operation switches back to speed-independent.

Interruption or end of training

For less than 10 pedal revolutions/min or pressing "RECOVERY", the electronic equipment recognizes an interruption of the training. The training data achieved are displayed. Speed, power, revolutions and pulse are represented as average values with the ∅ symbol.

With "Plus" or "Minus" you can change into the current display.

The training data are displayed for 4 minutes. If during this period no key is pressed and no training takes place, the electronic equipment switches into the snooze mode.

Resumption of training

When continuing the training within 4 minutes, the last values are further counted or counted down.

RECOVERY – Function

Recovery pulse measurement

At the end of training press "RECOVERY".

The electronic equipment measures your pulse reversing for 60 seconds.

If you press "RECOVERY", the current pulse value is stored under "RPM"; under "SPEED", the pulse value after 60 seconds is stored. Under "Power", the difference of both values is displayed. From this, a fitness grade is calculated (for example F 1.1). The display is ended after 20 seconds.

"RECOVERY" or "RESET" interrupts the function. If at the beginning or end of the time rewind no pulse is recorded, an error message is displayed.

Entries and functions

Training	Standstill			1	2	3	4	5	6
Load	Load
Profile	Profile
	Time
	Energy
	Distance
	Max. Pulseor
	Fat burning 65%or Fitness 75%or Manual 40-90%
	Target pulse 40-200
	Time/Distance switchoverRecovery

Display for pulse events

*Comment: appears only if the target pulse was achieved once

For undercutting the entered target pulse (-11 beats), the symbol "LO" is displayed.

For exceeding (+11 beats), the symbol "HI" is displayed.

For exceeding the maximum pulse, the "HI" arrow is blinking and the lettering "MAX" is displayed.

Training and Operating Instructions

graph TD
    A["Reset +/-"] --> B["0.88 306"]
    B --> C["Store Off 2"]
    C --> D["Set"]
    D --> E["Metric km 3"]
    E --> F["Set"]
    F --> G["Energy kJoule s"]
    G --> H["Energy real. 6"]
    H --> I["Set"]
    I --> J["Alarm Off 7"]
    J --> K["Set"]
    K --> L["Reset O.K. 1"]
    L --> M["TIME 8.8 306"]
    M --> N["Storage On 2"]
    N --> O["English - miles 3"]
    O --> P["Energy kcal. s"]
    P --> Q["Energy phys. 6"]
    Q --> R["Alarm On 7"]

Individual settings

Proceed according to the scheme: press "Reset"

Display: all segments

now press "SET" longer: menu: Individual Settings

Display: Reset +/-, total kilometers and training time

1. Delete total kilometers and training time

Jointly press "Plus" + "Minus"

Function: Delete display: "Reset O.K."

Press "Set": switchover to next setting

Display: Store

Or:

Skip deletion of total values by just pressing "SET"

Display: Store

2. Storage of defaults

Press "Plus" or "Minus"

Defaults time, energy, distance, age, target pulse are permanently stored

Function:

ON = Storage also after "Reset"

Off = Storage until next "Reset"

Press "Set":

Switchover to next setting

Display: Metric or English

3. Display of the unit in kilometers / miles

Press "Plus" or "Minus"

Function: selection of kilometer or miles display

Press "Set": selected unit is accepted and switchover to the next setting

Display: Energy

4. Display of energy consumption kjoule / kcal

Press "Plus" or "Minus"

Function: Selection of the energy consumption display

Press "Set": selected unit is accepted and switchover to the next setting

Display: Energy

5. Display of mechanical / human energy turnover

Press "Plus" or "Minus"

Function: selection of the energy turnover display

real.: the energy turnover of the training person with 25 % efficiency.

phys.: the energy turnover of the device, calculated purely physically.

Press "Set": selected unit is accepted and switchover to the next setting

Display: Alarm sound ON/OFF

6. Alarm sound for exceeding maximum

Press "Plus" or "Minus"

Function: switch on or off alarm sound.

Press "Set": selected setting is accepted and "New Start" of display

General notes

System sounds

Switching on

On switching on, a short sound is emitted during the segment test.

End of program

An end of program (profile programs, countdown) is signaled by a short sound.

Maximum pulse exceeding

If the set maximum pulse is exceeded by one pulse beat, 2 short sounds are emitted every 5 seconds.

Error output

For errors, e.g. recovery not executable without pulse signal, 3 short sounds are emitted.

Automatic scan function switching on and off

On activation and deactivation of the automatic scan function, a short sound is emitted.

Recovery

In the function the centrifugal mass is slowed down automatically. Further training is unsuitable.

Calculation of the fitness grade (F):

$$ \text { Grade } (F) = 6. 0 - \left(\frac {1 0 \times (P 1 - P 2)}{P 1}\right) ^ {2} $$

P1 = load pulse, P2 = recovery pulse

F1.0 = very good, F6.0 = insufficient

Switchover time/distance

For the programs 1-6, the profile per column can be switched over from the time mode (1 minute) to the distance mode (400 meters or 0.2 miles) in the defaults section. Cross trainer ergometer: (200 meters or 0.1 miles)

Profile display during training

At the beginning, the first column is blinking. After completion, it moves on to the right.

For profiles over 30 minutes up to the middle (column 15), then the profile is shifted from the right to the left. If the profile end appears in the last column (column 30), the blinking column moves further to the right until program end.

Speed-independent operation

(constant power)

The electromagnetic eddy-current brake regulates the braking torque for changing pedal speed to the set power.

Arrows up/down (Speed-independent operation)

If a power rate cannot be achieved with speed (e.g. 400 Watts with 50 pedal revolutions), the up or down arrow prompts faster or slower pedaling.

Speed-dependent operation (running ergometer)

(constant braking torque)

The electromagnetic eddy-current brake sets a constant braking torque.

Average value calculation

The average value calculation takes place per training unit.

Notes on pulse measurement

Pulse calculation starts, when the heart in the display is blinking simultaneously to your pulse beat.

With ear clip

The pulse sensor works with infrared light and measures the alterations of the translucency of your skin, which are caused by your pulse beat. Before you clamp the pulse sensor to your ear-lobe, rub it well 10 times to increase circulation.

Avoid disturbing pulses.

• Attach the ear clip carefully to your earlobe and search for the most suitable point for measuring (heart symbol blinking without interruption).
• Do not execute your training directly under strong incidence of light e.g. neon light, halogen light, spot, sun light.
• Completely exclude vibrations and wobbling of the ear sensor including the cable. Always fix the cable to your clothing by means of the clip or even better to a headband.

With chest strap (accessory)

Not always included in delivery, available from authorised dealers.

The Cardio-Pulse-Set with Polar chest strap is available as an accessory (item no. 67002000).

With hand pulse

An extra-low voltage generated by contraction of the heart is recorded by the hand sensors and analyzed by the electronic equipment

• Always grip the contact surfaces with both hands
- Avoid jerky gripping
- Keep your hands still and avoid contractions and rubbing on the contact surfaces.

Interferences at the training computer

Press the reset key

Information on the interface

The training programs "TourConcept", item no. 7926-700, which is available at your specialist dealer, makes possible to control this KETTLER device by means of a PC /notebook via the interface. For further information and for information on software updates (firmware) of this device, go to

http://www.kettler-sport.net/sport/service/software-fuer-trainingsgeraete.html.

Training instructions

Sports medicine and training science use bicycle ergometry, among others, for examination of the functionality of the cardiovascular 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 performance than before
2. You keep a certain stamina with the same cardiovascular

Training and Operating Instructions

performance over a longer period.

1. 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 training data is the weight. The nominal default for maximum load is 3 Watts/kg body weight for men and 2.5 for women. Furthermore, 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.

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 achieved.

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 musculature 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 running ergometer always works speed-independent. Only during the training the user can select between speed-independent and speed-dependent operation with the "SET" key. If both direction arrows are displayed, speed-dependent operation is selected. Pressing the "SET" key again switches operation back to speed-independent. If the training is interrupted, the display computer automatically switches back to speed-independent 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 torque 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 torque is kept constant. The displayed power is not changed, until the pedaling speed is changed. With a change in speed, the current power is calculated from the (constant) braking torque and the current pedal speed, and displayed respectively. If the power displayed in speed-independent operation is not settable (arrow symbols are shown), the actual power value is displayed in the moment of switchover. The power can be changed by means of the "+" and "-" keys or by means of speed.

During training, the displayed power is increased or decreased in 5 W (or 25 W, respectively) steps with the "+" or "-" keys, respectively. For that, the current power is taken as standard. The new braking torque is calculated and set. Then the braking torque is kept constant, and the power display is calculated anew for changing pedal speed like described above.

A change of the ergometer power by means of the "+" and "-" keys is only possible in the range from 25 W to 600 W. If a key outside this range is pressed, the display jumps to the next possible value within the determined limits and the braking torque is changed respectively.

Energy (real.)

Calculates the energy turnover of the body with an efficiency of 25 % to provide the mechanical power. The remaining 75 % does the body convert to heat.

Energy (phys.)

Calculates the energy turnover of the device, physical

Fat burning pulse

Calculated value of: 65% MaxPuls

Fitness pulse

Calculated value of: 75% MaxPuls

Glossary

A collection of attempts for explanation.

HI symbol

With "HI" displayed, a target pulse is too high by 11 beats.

With HI blinking, the maximum pulse is exceeded.

LO symbol

With "LO" displayed, a target pulse is too low by 11 beats.

Manual -

Calculated value of: 40 - 90% MaxPuls

MaxPulse(s)

Calculated value of 220 minus years of age

Menu

Display in which values are to be entered or selected.

Power

Current value of the mechanical (braking) power in Watts, which the ergometer converts into heat.

Profile

Change of performance over time or distance represented in the points field.

Programs

Training possibilities requiring manual or program-determined performances or target pulses.

Percent scale

Comparison display between current power and maximum power (400/600W).

Points field

Display area with 30 x 16 points for representing performance profiles as well as text and value displays.

Pulse

Recording of the heartbeat per minute

Recovery

Recovery pulse measurement at the end of training. From start and end pulse of one minute the deviation and a fitness grade are determined. For the same training, the improvement of this grade is a measure for increase in fitness.

Reset

Deletion of display contents and restart of display.

Interface

For data exchange with a PC with KETTLER software.

Control

The electronic equipment controls the power or the pulse for manually entered or default values.

Target pulse

Manual or program-determined pulse value, which is to be achieved.

Sommaire

Programmes : Count up / Count down

kcal kJoule 888.8

Dimension réglable

—Valeur 0 - 9999

Points

Abstract pattern of black dots on white background with a thin line at the top left (no text or symbols)

30 colonnes

Energy Off Energy 1500

Dist. Off Dist. 14:30

Entraînement

• (PROGRAM) "Count Up"
• (PROGRAM) "Count Down"

b) Profils de performance

• (PROGRAM) "1" - "6"

• (PROGRAM) "HRC1 Count Up"
• (PROGRAM) "HRC2 Count Down"

(PROGRAM) "Count Up"

(PROGRAM) "Count Down"

Dist. Mode DISTANCE 12.0

b) Profils de performance (PROGRAM) "1" - "6"

(PROGRAM) "HRC1 Count Up"

(PROGRAM) "HRC2 Count Down"

Dist. 6.85 Power 110 Energy 484

SCAN

Pulse 114 Time 17:33

Abstract pattern of black dots forming a symmetrical shape with two vertical lines radiating from a central point (no text or symbols)

Abstract pattern of black dots forming a symmetrical cross shape with vertical lines (no text or symbols)

RPM

RPM 74 Pulse 114 SPEED 117 PULSE 66 123 DISTANCE 6.08 POWER 125 TIME 3:08 ENERGY 1401

RPM 0 SPEED 0.0 Time 3:52 PULSE 162 115 DISTANCE 142 POWER 95 TIME 3:52 ENERGY 1401

Changement de profil de performance

Snelstart (ter kennismaking) 55

• Trainingsbegin 55
• Trainingseinde 55
• Slaapstand 55

Training 56

• HRC 1 – Count up 59
• HRC 2 – Countdown 59

Trainingsfuncties

Abstract pattern of black dots on white background with a thin line on the left (no text or symbols)

30 kolommen

Snelstart (ter kennismaking)

Trainingsbegin:

• (PROGRAM) "count up"
• (PROGRAM) "countdown"

b. Vermogenprofiel

- IPROGRAM) "1" - "6"

• (PROGRAM) "HRC 1 count up"
• (PROGRAM) "HRC 2 countdown"

(PROGRAM) "count up"

(PROGRAM) "countdown"

Program 1 Set

RPM PULSE 0 P SPEED 0.0 DISTANCE 0.00 POWER TIME ENERGY 25 27:00 0

graph TD
    A["Program"] --> B["Set"]
    B --> C["Program"]
    C --> D["Set"]
    D --> E["Program"]
    E --> F["Set"]
    F --> G["Program"]
    G --> H["Set"]
    H --> I["Program"]
    I --> J["Set"]
    J --> K["Program"]
    K --> L["Set"]
    L --> M["Program"]
    M --> N["Set"]
    N --> O["Program"]

RPM PULSE 0 SPEED 0.0 0.00 DISTANCE 0.00 POWER TIME ENERGY 50 30:00 0

graph TD
    A["Program"] --> B["Set"]
    B --> C["Program"]
    C --> D["Set"]
    D --> E["Program"]
    E --> F["Set"]
    F --> G["Program"]
    G --> H["Set"]
    H --> I["Program"]
    I --> J["Set"]
    J --> K["Program"]

RPM PULSE 0 SPEED 0.0 P DISTANCE 0.00 POWER TIME ENERGY 50 36:00 0 knds

graph TD
    A["Program"] --> B["Set"]
    B --> C["Program"]
    C --> D["Set"]
    D --> E["Program"]
    E --> F["Set"]
    style A fill:#fff,stroke:#000
    style B fill:#ff6347,stroke:#000
    style C fill:#fff,stroke:#000
    style D fill:#ff6347,stroke:#000
    style E fill:#fff,stroke:#000
    style F fill:#fff,stroke:#000

RPM PULSE 0 SPEED 0.0 P DISTANCE 0.00 POWER 50:38:00 TIME ENERGY 0

graph TD
    A["Program"] --> B["Set"]
    B --> C["Program"]
    C --> D["Set"]
    style A fill:#f9f,stroke:#333
    style B fill:#ff9,stroke:#333
    style C fill:#f9f,stroke:#333
    style D fill:#ff9,stroke:#333

RPM PULSE 0 SPEED 0.0 P DISTANCE 0.00 POWER TIME ENERGY 75 36:00 0

dist. lode DISTANCE 12.0

Time Mode TIME 30:00 Set

b. Vermogenprofiel (PROGRAM) "1" - "6"

(PROGRAM) "HRC 1 count up"

(PROGRAM) "HRC 2 countdown"

Abstract pattern of black dots forming a symmetrical shape with two vertical lines radiating from a central point (no text or symbols)

Abstract pattern of black dots forming a symmetrical cross shape with vertical lines (no text or symbols)

RPM

RPM 74 Pulse 123 SPEED 117 PULSE 66 123 DISTANCE 6.08 POWER 125 TIME 3:08 ENERGY 1401

0 RPM 0 SPEED 0.0 Time 3:52 PULSE 62 115 DISTANCE 142 POWER 95 TIME 3:52 ENERGY 1407

Programas: Count up / Count down

graph TD
    A["Program"] --> B["Set"]
    C["Down Arrow"] --> B
    D["Arrow to Right"] --> E["Arrow to Down"]

Time Off Time 45:00 - + Set

Energy Off Energy 1500 - + Set

Dist. Off Dist. 14.00 - + Set

Entrenamiento

• (PROGRAM) "Count Up"

• (PROGRAM) "Count Down"

• (PROGRAM) "1" - "6"

• (PROGRAM) "HRC1 Count Up"

• (PROGRAM) "HRC2 Count Down"

(PROGRAM) "Count Down"

Program 1 Set

RPM 0 SPEED 0.0 POWER 25:27:00 PULSE P DISTANCE 0.00 TIME ENERGY 0 RPM 0 SPEED 0.0 POWER 50:30:00 PULSE P DISTANCE 0.00 TIME ENERGY 0 RPM 0 SPEED 0.0 POWER 50:36:00 PULSE P DISTANCE 0.00 TIME ENERGY 0 RPM 0 SPEED 0.0 POWER 50:38:00 PULSE P DISTANCE 0.00 TIME ENERGY 0 RPM 0 SPEED 0.0 POWER 75:36:00 PULSE P DISTANCE 0.00 TIME ENERGY

graph TD
    A["Program"] --> B["Set"]
    B --> C["Program"]
    C --> D["Set"]
    D --> E["Program"]
    E --> F["Set"]
    F --> G["Program"]
    G --> H["Set"]
    H --> I["Program"]
    I --> J["Set"]
    J --> K["Program"]
    K --> L["Set"]
    L --> M["Program"]
    M --> N["Set"]
    N --> O["Program"]

Time Mode TIME 30:00

Dist. Mode DISTANCE 12.0

(PROGRAM) "HRC1 Count Up"

(PROGRAM) "HRC2 Count Down"

Abstract pattern of black dots forming a symmetrical cross shape with two vertical lines and a central dot (no text or symbols)

Abstract pattern of black dots forming a symmetrical shape with two vertical lines intersecting at the center (no text or symbols)

RPM

0 RPM 74 Pulse 123 SPEED 117 PULSE 66 123 DISTANCE 6.08 POWER 125 TIME 3:08 ENERGY 1401

0 RPM 0 SPEED 0.0 Time 3:52 PULSE 62 115 DISTANCE 142 POWER 95 TIME 3:52 ENERGY 1401

Programmi: Count up / Count down

TIME 8:00:8:30

Contaore

-Valore 0-99:59

ENERGY

kcal kJoule 888.8

• (PROGRAM) "HRC1 Count Up"
• (PROGRAM) "HRC2 Count Down"

(PROGRAM) "Count Up"

(PROGRAM) "Count Down"

(PROGRAM) "HRC1 Count Up"

(PROGRAM) "HRC2 Count Down"

Abstract pattern of black dots forming a symmetrical shape with radiating lines (no text or symbols)

Abstract pattern of black dots forming a symmetrical shape with two vertical lines intersecting at the center (no text or symbols)

RPM

Diagram showing directional arrows and a set button with a hand operating a wheel, labeled 'Set'

RPM 74 Pulse 114 SPEED 117 POWER 125 TIME 3:08 PULSE 66 123 DISTANCE 6.08 ENERGY 1401

Diagram showing a prohibition symbol crossed over a robot, with minus and plus signs below

0 RPM Time 3:52 PULSE 62 15 SPEED 0.0 DISTANCE 142 POWER 95 TIME 3:52 ENERGY 1401

mento

Modifica: manuale

Programy: Count up / Count down

Abstract pattern of black dots on white background with no text or symbols

30 kolumn

Energy Off Energy 1500 - + Set

Dist. Off Dist. 14.00 - + Sat

Trening

Program 1 Set

RPM PULSE 0 SPEED 0.0 P DISTANCE 0.00 POWER TIME ENERGY 25 27:00 0

Program 2 Set

RPM PULSE 0 SPEED 0.0 P DISTANCE 0.00 POWER TIME ENERGY 50 30:00 0

Program 3 Set

RPM PULSE 0 P SPEED DISTANCE 0.0 0.00 POWER TIME ENERGY 50 36:00 0 RPM PULSE 0 P SPEED DISTANCE 0.0 0.00 POWER TIME ENERGY 50 38:00 0

Program 4 Set

RPM PULSE 0 SPEED 0.0 DISTANCE 0.00 POWER TIME ENERGY 75 36:00 0

Program 5 Set

Program 6 Set

Time Mode TIME 30:00

Dist. Mode DISTANCE 12.0

Abstract pattern of black dots arranged in a symmetrical fan-like shape with two vertical lines radiating from the center (no text or symbols)

Abstract pattern of black dots forming a symmetrical shape with two vertical lines intersecting at the center (no text or symbols)

RPM

Diagram showing directional arrows and a set labeled 'Set' with a mechanical diagram below

RPM 74 Pulse 123 SPEED 117 114 DISTANCE 6.08 POWER TIME ENERGY 125 3:08 1401

Diagram showing a crossed-out circle with a cross symbol and two labeled circles below: one with minus sign, the other with plus sign.

0 RPM 0 SPEED 0.0 Time 3:52 PULSE 62 115 DISTANCE 142 POWER 95 TIME 3:52 ENERGY 1401

Programme: Count up / Count down

• (PROGRAM) "Count Up"
• (PROGRAM) "Count Down"

• (PROGRAM) "HRC1 Count Up"
• (PROGRAM) "HRC2 Count Down"

(PROGRAM) "Count Up"

Dist. Mode DISTANCE 120 Program Set

Hinweis:

(PROGRAM) "HRC1" Count Up"

(PROGRAM) "HRC2" Count Down"

Dist. 6.85 Power 110 Energy 484

SCAN

Pulse 114 Time 17:33

Abstract pattern of black dots forming a symmetrical shape with radiating lines (no text or symbols)

Abstract pattern of black dots forming a symmetrical shape with two vertical lines intersecting at the center (no text or symbols)

Diagram showing directional arrows and a set circle with motion arrows, likely illustrating a physics or engineering concept.

RPM 74 SPEED 117 Pulse 114 POWER 125 TIME 3:08 PULSE 66 123 DISTANCE 6.08 ENERGY 1401

0 RPM 0 SPEED 0.0 Time 3:52 PULSE 62 115 DISTANCE 142 POWER 95 TIME 3:52 ENERGY 1401

PROGRAM: COUNT UP / COUNT DOWN

Program Set

PULSE Count 0 DOWN P SPEED 0.0 DISTANCE 0.00 MAXPOWER 25 TIME 0:00 ENERGY 0

graph TD
    A["Program"] --> B["Set"]
    B --> C["↓"]
    C --> D["Machine with rotation arrow"]

Time Off Time 45:00 Energy Off Energy 1500 Dist. Off Dist. 14.00 Age Off MAXPULSE ♥ 100 -- 34 Age 34 MAXPULSE ♥ 100 186 Set Set Set Set - +

Træning:

• (Program) "Count Up"
• (Program) "Count Down"

b) Modstands profiler

- (Program) "1" - "6"

• (Program) "HRC1 Count Up"
• (Program) "HRC2 Cout Down"

(Program) "Count Up"

(Program) "Count Down"

Dist. Mode DISTANCE 120 Program Set

Tryk "SET": indstillinger, indstilling se skema på side 141

• Tryk "Program" til: display "3" Fitness begynder II; belastning 50 – 125 watt, 30 min. Tryk "SET": indstillinger, indstilling se skema på side 141
• Tryk "Program" til: display "4" Øvet I; belastning 50 – 150 watt, 36 min. Tryk "SET" indstillinger, indstilling se skema på side 141
• Tryk "Program" til: display display "5" F∅vet II; belastning 50 – 200 watt, 38 min. Tryk "SET": indstillinger, indstilling se skema side 141

- Tryk "Program" til: display display "6" Pro I: belastning 75 – 300 watt, 36 min. Tryk "SET": indstillinger

Bemaerkning:

Ved tider over 30 minutter, er profilerne komprimeret til 30 kolonner på displayet.

(Program) "HRC1 Count Up"

• Tryk "Program" til: display: HRC1
• Tryk "SET": indstillinger

Eller

(Program) "HRC2 Count Down"

Programas: Count up/Count down

Energy Off Energy 1500 - + Sat

Dist. Off Dist. 14.00 Set

MAXPULSE 488 OFF - 488 34 MAXPULSE 488 100 - 100 186 Set

Treino

• (PROGRAM) "Count Up"
• (PROGRAM) "Count Down"

• (PROGRAM) "1" - "6"

• (PROGRAM) "HRC1 Count Up"
• (PROGRAM) "HRC2 Count Down"

(PROGRAM) "Count Down"

Dist. Mode DISTANCE 120 Program Set

(PROGRAM) "HRC2" Count Down"

Diagram showing directional arrows and a set circle with motion arrows, likely illustrating a mechanical or electrical system concept.

RPM 74 Pulse 114 SPEED 117 POWER 125 TIME 3:08 PULSE 66 123 DISTANCE 608 ENERGY 1407

RPM 0 SPEED 0.0 Time 3:52 PULSE 62 115 DISTANCE 142 POWER 95 TIME 3:52 ENERGY 1401

Ajuste do perfil de rendimento

Black-and-white photo of a lounge chair with curved backrest and open patio area, no visible text or symbols

Black-and-white photo of a woman leaning on a bicycle outdoors, no visible text or symbols

Woman exercising on an exercise bike in a modern indoor setting with stairs and a chair in the background (no visible text or symbols)

Two people racing on a dirt road with electric scooters, motion blur visible in background (no text or symbols)