Golf P Eco - Exercise bike KETTLER - Free user manual and instructions

USER MANUAL Golf P Eco KETTLER

P 1 P 2 Belastungs- Zeit Entfernung Energie- Fitness- Datum Ruhepuls Belastungspuls Erholungspuls stufe (min.) (km) verbrauch note LeistungstabelleSafety notes Please observe the following aspects for your own safety:

• The training device must be erected on an appropriate, fixedground.• The connections must be checked for firmness before the firststart-up and also after ca. 6 days of operation.• To prevent injuries resulting from wrong strain or excessivestrain, the training device must only be used according toinstructions.• It is not recommended to put up the training device in wetplaces for a longer period of time because of corrosion.• Check the functionality and the proper state of the trainingdevice regularly.• The safety controls must be carried out by the user regularlyand properly.• Defect or damaged components must be replacedimmediately. Use only original spare parts of KETTLER.• The device must not be used until the repair has been carried out.
• The device’s safety level can only be maintained, if it ischecked regularly for damage and wear. For your safety:
• Before you start training, your general practitioner shouldfind out, if you are fit for the training with this device interms of health. The medical findings should be the basis ofthe structure of your training programme. Wrong orexcessive training can lead to damage to your health. Table of Contents Safety notes 18
• Service 18• Your safety 18 Functionality and Operation 19 Short description 19
• Indicating range / Display 20• Function range / Buttons 21• Display values 22-23 Quick start (Introduction) 23
• Start of training 23• End of training 23• Standby operation 23 Training … by defaults of strain

• Count-Up 24• Count-Down 24• Default range 24Distance 24Time 24Energy 24Age 25Selection of target pulse(Fat/Fit/Man.) 25• Entering the target pulse 25• Readiness for training 25• Strain profiles 1 – 6 26• Switching over time/distance 26 … by defaults of pulse
• HRC1 – Count-Up 27• HRC2 – Count-Down 27 Training functions 27
• Display change 27• Profile adjustment 28• Interruption/end of training 28• Resumption of training 28• Recovery (measuring the recoverypulse) 28 Input and functions 29
• Table: input/functions 29• Table: pulse events 29 Display colours and their meaning: 29
• blue• green•red Individual settings 30
• Selection: KM/Miles display 30• Deletion of total kilometres 30• Selection: kJoule/Kcal display 30• Storage of defaults 30• Alarm sound ON/OFF 30 General notes 31
• Exercise buke / Cross trainer 31• Calculation of fitness marks 31• System sounds 31• Profile display in training 31• Calculation of average values 31• Notes on pulse measurement 31with ear clip 31with hand pulse 31with chest belt 31• Errors of the computer 31 Training instructions 32
• Stamina training 32• Strain intensity 32• Duration of strain 32 Glossary

This symbol refers to the glossary wherethe term in question is explained.

Training and Operating Instructions

Indicating range Display Function range Buttons Short description The electronics consists of a function range with buttons and an indicating range (display) with variable symbols and graphics. Functionality and Operation This device is independent of mains voltage. As of approximately 30 pedal revolutions, the generator generates voltage in order to supply the electronics and charge an accumulator. If the charge condition is sufficient, the accumulator provides for the voltage supply during standstill. The accumulator plug prevents the discharge of the accumulator via the electronics. Before commissioning the device, pull the accumulator plug out of the socket. If the accumulator’s charge is sufficient, the display lights up. If this is not the case or if the display is only illuminated for a short time, you have to charge the accumulator by means of training. In case of non-use, plug the accumulator plug in the socket again. Without activity, the electronics will switch off the display after 90 seconds. A wall power supply for charging the accumulator is available as accessory via our service. !Short description Function range The six buttons are briefly explained in the following.The precise use is explained in the individual chapters. Inthese descriptions, the names of the functional buttons areused in the same way. SET (press briefly) This functional button is for displaying input data. The setdata is accepted. SET (press for a longer period of time) When displaying all segments: call “individual settings” Reset By means of this functional button the current display isdeleted for a restart. Programme By means of this functional button the various programmesare selected.Pressing again > next programmePressing for a longer period of time> sweep of programme Minus - / Plus + buttons By means of these functional buttons values are changed inthe various menus before the training and the strain isadjusted during training.• further “Plus”• back to “Minus”• pressing for a longer period of time > quick change• pressing “Plus” and “Minus” together:• strain goes to Level 1• programmes go to Original• input of values goes to Off RECOVERY By means of this functional button the recovery pulsefunction is started.Further functions of the buttons are explained in theoperating instructions where appropriate. Measuring the pulse The measurement of the pulse can be carried out by meansof (3) sources:1. Ear clip -the plug is put into the socket.2. Chest belt (plug-in receiver required)Please observe the respective instructions.3. Hand pulse Note: Training and Operating Instructions

GIndicating range / Display The indicating range informs on the various functions and respectively selected setting modes. Programmes: Count Up / Count Down The programmes differ in their mode of counting. Programms Strains beyond the time or distance Default profiles 1-6 Pulse-controlled programmes: HRC1/HRC2 Target pulse beyond the time Two programmes that control the strain by a preset pulse value. Display values The example displays show the operation as home trainer. If the revolutions per minute correspond to the example displays the values for speed and distance are lower for cross trainers. At 60 min-1 (RPM) Home trainers: = 21,3 km/h Exercise bikes: = 9,5 km/h SM3616-68 / SM3656-68

GBTraining and Operating Instructions

Speed Pedalling frequency Distance Level of strain Puls Time

Maximum pulse Average value Heart symbol (flashes) Target pulse run below – 11 Value 0 – 999,9 Level 1 -15 Dimension adjustable Warning sound ON/OFF Value 0 – 220 Percentage value Actual pulse / Max. pulse Value 0 – 99,9 Dimension adjustable Average value Scale Pedal revolutions Average value Value 0 – 99:59 Average value Warning (flashes) Max. pulse + 1 Target pulse exceeded + 11 Value 0 – 199 RECOVERYQuick start (Introduction) Start of training: without special settings• Image shown after switch-onDisplay of total kilometres “odo”• After 5 seconds: Display“Count Up”; all valuesindicate 0;Strain shows Level 1• Start of trainingDisplayScale, Pulse (if measurement of pulse is active),distance, level, energy, time, revolutions, speed and time Change of the strain during training:• “Plus”: display value next to “BRAKE” is increased insteps of 1.• “Minus” reduces in steps of 1Continuation of the training with this setting. Changes ofstrain in the meantime are possible at any time. End of training

• Average values (Ø):DisplayPulse (if measurement of pulse is active), level,revolutions and speed• Total valuesDistance, energy and time Standby operation The display goes to standby operation 90 seconds after theend of training. Press any button, display re-starts with“Count Up”. SM3616-68 / SM3656-68

Energy consumption Display of text and values Points 25 rowsStrain profile1 point (height) = 1 Level1. row = Level 1 1 column corresponds to 1minute or in case of hometrainers: 400 m or 0.2 milesand in case of cross trainers:200 m or 0.1 miles Dimension adjustable Value 0 – 9999Training The computer is equipped with 10 training programmes.They clearly differ in strain intensity and duration.

1. Training by defaults of strain

a) Manual strain input

• (PROGRAM) “Count Up”• (PROGRAM) “Count Down” b) Strain profiles

2. Training by defaults of pulse

Manual defaults of pulse• (PROGRAM) “HRC1 Count Up”• (PROGRAM) “HRC2 Count Down” Training by defaults of strain a) Manual strain input (PROGRAM) “Count Up”• Press “PROGRAM” until: display “Count Up”Start training, all values count up.

• Press “SET”: default range• “Plus” or “Minus”: change strain.Start of training, all values count up.(PROGRAM) “Count Down”• Press “PROGRAM” until: Display: “Count Down”• The programme counts down > 0 from the enteredvalues. If nothing is entered, the training starts in theprogramme “Count Up”. For the start of theprogramme at least one input for distance, time orenergy must be entered.• Press “SET”: default range Default range Display: distance default “Dist” Distance default
• Enter values by means of “Plus” or “Minus” (e.g.14.00)Confirm by means of “SET”. Display: Next menu time default “Time” Time default
• Enter values by means of “Plus” or “Minus” (e.g.45:00)Confirm by means of “SET”. Display: Next menu energy default “Energ.” Energy default
• Enter values by means of “Plus” or “Minus” (e.g. 1500)Confirm by means of “SET”. Display: Next menu Age default “Age” Training and Operating Instructions

GBAge input The input of the age serves to determine and control themaximum pulse (Symbol HI, warning sound, if activated).• Enter values by means of “Plus” or “Minus” (such as34). Based on it, the maximum pulse of 186 iscalculated according to the formula (220 – Age)Confirm by means of “SET”. Display: next menu selection of target pulse “Fat 65%” Selection of target pulse

• Select by means of “Plus” or “Minus”• Fat burning 65%, Fitness 75%, Manual 40 – 90%Confirm by means of “SET” (e.g. Manual 40 – 90%)• Enter values by means of “Plus” or “Minus” (e.g.Manual 83)Confirm by means of “SET” (default mode completed) Display: readiness for training with all defaults

Target pulse (40 – 200)

• Deselect the age input by means of “Plus” or “Minus”.Display: “AGE OFF”Confirm by means of “SET”. Display: next default “target pulse” (Pulse)•Enter value by means of “Plus” or “Minus” (e.g. 146)Confirm by means of “SET” (default mode completed) Display: readiness for training with all defaults• An overview of all setting possibilities in theprogrammes is summarised in the tables (see page 29).• The defaults are lost in case of “Reset”. If in case ofindividual settings “Storage of defaults” is activated(page 14), the pulse defaults will remain. When callingCount Up / Count Down for the next time, the data isaccepted. Readiness for training Strain
• Change strain by means of “Plus” or “Minus”. Start oftraining by pedalling. Note: SM3616-68 / SM3656-68

GBb) strain profiles (PROGRAM) “1” – “6” All profiles are selected by pressing “PROGRAM”.e.g. Display: “1” Fitness beginners I; strain level 1-4, 27 min.Press “SET”: default range,Start of training• Press “PROGRAM” until: display “2” Fitness beginners II; strain level 1-5, 30 min.Press “SET”: default range,Start of training• Press “PROGRAM” until: display “3” Advanced I; strain level 1-6; 36 min.Press “SET”: default rangeStart of training• Press “PROGRAM” until: display “4” Advanced II; strain level 1-7, 38 min.Press “SET”: default rangeStart of training• Press “PROGRAM” until: display “5” Professional I; strain level 1-9, 36 min.Press “SET”: default rangeStart of training• Press “PROGRAM” until: display “6” Professional II; strain level 1-10, 44 min.Press “SET”: default rangeStart of trainingThe profile is compressed to 25 columns in the programmedisplays in case of times exceeding 25 min.Defaults see table page 29. Switching over time/distance In the programmes 1-6 the switch-over is possible from thetime mode to the distance mode in the default range.• Set mode by means of “Minus” or “Plus”.Confirm by means of “SET”. Display: readiness for trainingThe distance per column is 0.4 km (0.2 miles).Cross ergometer: 0.2 km (0.1 miles)

2. Training by defaults of pulse

Note: Training and Operating Instructions

• Start training, all values count up.The strain is increased automatically until the targetpulse is achieved (e.g. 130)(PROGRAM) “HRC2” Count Down”• Press “PROGRAM” until: display HRC2• Press “SET”: Default rangeThe input and adjustment possibilities are analogousrelating to the programme item “Count Down”.• Start of trainingThe strain is increased automatically until the targetpulse is achieved (e.g. 130) Start training Initial strain In HRC programmes the definition of the initial strain ispossible in the default range from level 1-10.• Enter values by means of “Plus” or “Minus” (e.g. 10)The strain is increased automatically from the enteredlevel until the target pulse is achieved (e.g. 130) Pulse
• The pulse value can be changed at this point(readiness for training) by means of “Plus” or “Minus”,e.g. from 130 to 140.Start of training by pedalling.Default possibilities: see table page 29• KETTLER recommends the pulse measurement by meansof the chest belt for HRC programmes• A strain adjustment is realised for HRC programmes incase of deviations of +/- 6 heartbeats. Training functions Display change during training Adjustment manuallyBy means of “PROGRAM” the display changes in thefollowing order in the item field: Time / RPM / Speed /Dist. / Pulse / Brake / Ener. / Time …Adjustment automatically (SCAN)Press “PROGRAM” button for a longer period of time untilthe SCAN symbol appears on the display. Change of thedisplays at intervals of 5 seconds. The SCAN function isended by re-pressing the “PROGRAM” button, recoveryfunction or interruption of training. Adjustment of the strain profile If the strain is adjusted during the programme flow, thechange appears from the flashing column to the right. Thecolumns left of it show the realised strain levels and remainunchanged. Note: Note: SM3616-68 / SM3656-68

>>Interruption/end of training The electronics detects an interruption of the training in case of less than 10 pedal revolutions/min or pressing “RECOVERY”. The achieved training data is shown. Pulse, strain, revolutions and speed are shown as average values with Ø symbol. Change to the current display by means of “Plus” or “Minus”. The training data is shown for 4 minutes. If you do not press any buttons during this period and do not exercise, the electronics switches over to standby mode. Resumption of training If the training is continued within 4 minutes, the last values will also be counted or counted down. RECOVERY function Measuring the recovery pulse The electronics reversingly measures your pulse for 60 seconds and determines a fitness mark. Press “RECOVERY” at the end of the training. The current pulse value (in the figure “168”) is stored. After 60 seconds the pulse value (in the figure “137”) is stored again. The difference between both values (in the figure “31”) is shown, based on which a fitness mark (in the figure “F 2.6”) is determined. The display ends after 10 seconds. “RECOVERY” or “RESET” interrupts the function. If no pulse is measured at the beginning or end of the time return, an error message will appear. Training and Operating Instructions

Pulse value at REC start Pulse value after REC end Difference (REC start-REC end) Fitness markSM3616-68 / SM3656-68

Training Stillstand Strain

+11 –11* or Manually 40-90% Target pulse 40-200 +11 –11* *note: appears only, if the target pulse was achieved once

Display in case of pulse events If the entered training pulse (-11 beats) isundercut, the symbol “ ” is shown.If it is exceeded (+11 beats) the symbol

” is shown.If the maximum pulse is exceeded, the “

arrow is flashing and the writing “ MAX ” is shown.If the “alarm sound in case of exceedingthe maximum pulse” is activated inindividual settings (page 30), additionalsounds are output.

Display colours and their meaning: The display can illuminate in 3 different colours: blue, green and red. To ensure an obvious notification of pulse events the meaning of the colours are defined as follows: The display illuminates blue if the following conditions apply:• The pulse monitoring is deactivated• The target pulse monitoring (-/+ 10 pulses) is active but not reached yet.

• The target pulse monitoring is deactivated, the pulse limit monitoring is active but the pulse is below the selected pulse limit.
• You are in the default area.The display illuminates green:The pulse is within the range of the target pulse monitoring (-/+ 10 pulses) The display illuminates red:If the pulse limit is exceeded while the pulse limit monitoring is active the display turns red.Individual settings Proceed according to the figure on the left: Press “RESET” Display: all segments Now press “SET” for a longer period of time: menu: individual settings Display: Scale

1. Display of the unit in kilometres / miles

Press “Plus” or “Minus” Function: Selection kilometres or miles display Press “Set”: the selected unit is accepted and change to the next setting Display: Reset +/– Total kilometers

2. Deletion of total kilometres

Press “Plus” + “Minus” together Function: Deleting Display: “Reset O.K.” Press “Set”: change to the next setting Or: Skipping Deletion of the total values, only press “SET” Display: Energ.

3. Display of the energy consumption in kJoule /

kcalorie Press “Plus” or “Minus” Function: Selection of the energy consumption display Press “Set”: the selected unit is accepted and change to the next setting Display: Store

4. Storage of defaults

Press “Plus” or “Minus” Defaults for distance, time, energy, age, target pulse are permanently stored Function: ON = Storage also after “Reset” Off = Storage until next “Reset” Press “Set”: Change to the next setting Display: Alarm

5. Alarm sound in case of exceeding the maximum

Press “Plus” or “Minus” Function: Switching on or off the alarm sound. Press “Set”: the selected setting is accepted and “restart” of the display. Training and Operating Instructions

=>General Instructions Exercise bike Speed calculation 60 pedal rotations per minute result in a speed of 21.3 km/h. Crosstrainer Speed calculation60 pedal rotations result in a speed of 9.5 km/h. Fitness value calculation The computer calculates and assesses the difference betweenload pulse and recovery pulse and your resulting "fitness value"on the basis of the following formula:Note ( F ) = 6 — 10 x ( P1 — P2 )

P1 = load pulse P2 = recovery pulseValue 1 = very good Value 6 = unsatisfactory The comparison of load and recovery pulse is a simple and fastmethod to control your physical fitness. The fitness value is avalue of orientation with regard to your ability to recover afterphysical load. Before you press the recovery pulse button andhave the computer calculate your fitness value you should train inyour load range for a longer time, this means for at least 10minutes. With regular cardiovascular training you will notice thatyour "fitness value" will improve. System Sounds Switching OnOn switch-on during the segment test a small sound is emitted.Programme EndA programme end (profile programme, countdown) is indicatedby a short sound.Maximum Pulse OverrunIf the preset maximum pulse is exceeded by one pulse beat then2 short sounds are emitted every 5 seconds.Error DisplayIn the case of errors, e.g. a recovery can not be carried outwithout a pulse signal, then 3 short sounds are emitted.Switch On/Off Automatic Scan Function When activating and deactivating the automatic Scan Function,a short sound is emitted. Time/Distance Switch In the programs 1-6, switchover from time to distance mode ispossible in the default section.The distance per column isExercise bike: 0.4 km (0.2 miles).Crosstrainer: 0.2 km (0.1 miles) Profile Display during Training At the start the first column flashes. According to the flow it movesfurther to the right. And in profiles over 25 minutes it reaches the middle (column13). Then the profile moves from the right to the left. If the profileend appears in the last column (column 25), the flashing columnmoves further to the right until the end of the programme. Average Calculation The average value is calculated per training unit. Instructions for Pulse Measurement The pulse calculation starts when the heart flashes in the displayin rhythm with your pulse rate.With Ear ClipThe pulse sensor works with an infrared light and measures thetranslucency changes of your skin, which are caused by yourpulse beat. Before you tuck the pulse sensor onto your earlobe,rub it 10 times forcefully to increase the blood circulation.Avoid interference impulses.• Fasten the ear clip carefully onto your ear lobe and find themost opportune moment for its removal (heart symbol flasheswithout interruption). • Do not train directly under strong light e.g. neon lights,halogen lights, spotlights, beams or sunlight.• Totally remove all vibrations and shaking of the ear sensorincluding cables. Always secure the cable with clips to yourclothing or even better to a sweatband.With Hand PulseThe extra-low voltage generated through the contraction of theheart is recorded through the hand-sensors and assessed by theelectronics. • Always grip the contact areas with both hands.• Avoid gripping jerkily.• Hold the hands calmly and avoid contractions and rubbingon the contact areas.With Chest strapObserve the relevant instructions. Failures in the pulse display Should there once be any problems with pulse detection, pleasecheck the above mentioned points once again. Only one way of pulse measurement is possible either with ear clip or hand pulse or Chest strap. If there is no ear clip or plug receiver in the pulse socket then the hand pulse measurement isactivated. If there is contact between the ear clip/plug receiver inthe pulse socket, then the hand pulse measurement isautomatically deactivated. It is not necessary to remove the plugof the hand pulse sensors. Faults in the Training Computer Press the Reset Key Comment SM3616-68 / SM3656-68

GBIt is recommended that you perform approx. 5 minutes of exercises before and after every training unit, in order to warm up and cool down. There should be a training-free day between each two consecutive training units, if you prefer training sessions of 20-30 minutes 3 times a week later on in your training. Otherwise, there is no reason why you should not train daily. Glossary Recovery Recovery pulse measurement at the end of the training. From start and end pulse of one minute the deviation and a fitness grade are determined. With the same training, the improvement of this grade is a measure for fitness increase. Reset Deletion of the display contents and restart of the display. Programs Possibilities for training, which require manual or program- determined loads or target pulses. Profiles Change of loads over time or distance represented in the points field. Dimension Units for display of km/h or mph, kjoule or kcal Energy Calculates the energy turnover of the body Control The electronic equipment controls the load or the pulse for manually entered or default values. Points field Display section with 25 x 16 points for representation of load and pulse profiles as well as text and value display. Training frequency Extent of training session 1st week 3 times a week 2 minutes of training Break of 1 minute for physical exercises 2 minutes of training Break of 1 minute for physical exercises 2 minutes of training 2nd week 3 times a week 3 minutes of training Break of 1 minute for physical exercises 3 minutes of training Break of 1 minute for physical exercises 2 minutes of training 3rd week 3 times a week 4 minutes of training Break of 1 minute for physical exercises 4 minutes of training Break of 1 minute for physical exercises 3 minutes of training 4th week 3 times a week 5 minutes of training Break of 1 minute for physical exercises 4 minutes of training Break of 1 minute for physical exercises 4 minutes of training Training Instructions Sports medicine and training science use ergometry, among other things, for the examination of the functional capability of heart, circulation and respiratory system. You can find out whether or not you have achieved the desired effect from your training after several weeks using the following method:

1. You manage a particular endurance performance with less

heart / circulation performance than previously

2. You sustain a particular endurance performance with the

same heart / circulation performance over a longer period.

3. You recover more quickly than previously after a particular

heart / circulation performance. Guide values for the endurance training Maximum pulse: maximum strain means the reaching of the individual maximum pulse. The maximum achievable heart rate is dependant on age. Here, the following empirical formula applies: the maximum heart rate per minute corresponds to 220 heart beats minus age in years. Example: age 50 years -> 220 – 50 = 170 pulse / min. Load Intensity Load pulse: the optimum intensity of load is reached at 65–75% (see also diagram) of the maximum pulse. This value changes depending on age. Extent Of Load Duration of a training unit and its frequency per week: The optimum extent of load is attained, if 65–75% of the individual heart / circulation performance is achieved over a longer period. Empirical Formula: Beginners should not begin with training units of 30-60 minutes. The beginner’s training can be planned as follows in the first 4 weeks: Training frequency Duration of training daily 10 minutes 2–3 times a week 20–30 minutes 1–2 times a week 30–60 minutes PulsediagrammFitness and Fat Burner

Training and Operating Instructions

GBPulse Recording of the heartbeat per minute MaxPulse(s) Calculated value from 220 minus years of age Target pulse Manual or program-determined pulse value, which is to be calculated. Fat burning pulse Calculated value of: 65 % MaxPuls Fitness pulse Calculated value of: 75 % MaxPuls Manual Calculated value of: 40 – 90 % MaxPuls Age Here an entry for calculation of the maximum pulse. 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. Menu Display, in which values are to be entered or selected. Glossary Collection of attempts for explanation. SM3616-68 / SM3656-68

Training Stillstand Charge

Training Stilstand Belasting

• (PROGRAM) “Count Up”

• (PROGRAM) “HRC1 Count Up”

• (PROGRAM) “HRC1 Count Up”• (PROGRAM) “HRC2 Count Down”