Exercise Monitor E205 - Vélo d'appartement Energetics - Free user manual and instructions

USER MANUAL Exercise Monitor E205 Energetics

• AGE Exercise Monitor E-205 (D6) (D7) (D8) (D9) (D10) (D11) (D12) (D13) (D14) (D15) (D16) (D17) (D18) (D1) (D2) (D3) (D4) (D5)EN Content Introduction p. 2
• Legend p. 3
• The display and it’s symbols p. 4
• The computer housing p. 4
• Assembly and activation p. 5
• Connecting the computer p. 5
• Computer activation p. 5
• Start, control and signals p. 5
• Sleep mode p. 5
• Quick start p. 6
• Basic values and settings p. 7
• Programs – functions and settings p. 8
• What is a program p. 8
• Individual settings/training parameters p. 8
• Application of the programs p. 11
• Selection and setting of programs p. 14
• Custom programs p. 14
• Manual Program p. 14
• User Program p. 15
• Preset programs p. 17
• Interval Program p. 17
• Watt Program p. 18
• Heart Rate Control Program p. 20
• Climbing Program p. 21
• BMI-BMR-Fat Program p. 23
• Recovery Program p. 26
• Pause/interrupt exercise and reset p. 26
• Safety p. 26
• Frequently asked questions p. 27
• Service p. 28
• Troubleshooting p. 28
• Care p. 28
• Maintenance User Manual E-205 >> content >> 01User Manual >> introduction >> 02 Introduction Dear customer We thank you for choosing ENERGETICS Fitness Equipments. The computer offers a multitude of possibilities to design a work out that is, based on sports science, both effective and offers variety. The various programs support your work outs and help you plan your exercise to achieve maximum effectiveness. The preset programs allow you to make various individual changes or you can design your own program. Additionally the computer calculates your BMI, BMR and body fat. Through the recovery rating you can see the improvement in fitness that comes with regular training. This manual was carefully written and contains next to the purely technical user descriptions many suggestions and advise to help with your training. We would also like to point out that you can find more useful and detailed train- ings information on the ENERGETICS CD “Personal Training Instruction“. Before you start your work out please read the computer manual carefully. We wish you success and continued enjoyment using your ENERGETICS Fitness Equipment. Your ENERGETICS - TeamEN >> legend >> 03 Legend Quick Start Program Manual Program User Program Interval Program Watt Program Heart Rate Control Program Climbing Program BMI-BMR-Fat Program Recovery Program Start Training Program-key press Recovery-key press Reset-key press Selection button press Selection button turn Hand pulse sensor hold firmlyUser Manual >> legend >> 04 The display and it’s symbols (D1) Time and resistance column – workout session divided into 10 sec- tions of the total workout time selected (D2) Orientation line – text info about current status (D3) STOP – displayed while workout session is interrupted (D4) TIME – workout session (min) (D5) CAL – calories used measured in kilojoules (D6) DISTANCE – (km) (D7) KM/H – speed (Kilometre/hour) (D8) RPM – cadence (pedal revolutions/minute) (D9) Gender – female (D10) Gender – male (D11) AGE (D12) CM – height (cm) (D13) KG – weight (kg) (D14) FAT % – body fat (%) (D15) BMI – Body Mass Index (D16) WATT – output (Watt) (D17) PULSE – (beats per minute) (D18) blinking: data transmission from the pulse sensor active The computer housing Front (C1) Display – shows all important measured and calculated values and functions (C2) PROGRAM – program selection (C3) RECOVERY – recovery rating (C4) RESET p. 28

• brief key touch: pause, trainings interruption

• second brief key touch: stop pause, continue training

• long key touch (min. 4 seconds): reset all function, the computer restarts, information not saved is lost (C5) Selection button

• turning to the left or right: increase or decrease values

• press: conrm selected program or value Back (C6) PULSE INPUT – connector for the hand pulse sensors of your device (C7) Insert mount – mount to attach the computer with tapped holes for the fixing bolts (C8) Data cable – data line and power supply for computerEN

>> assembly and activation >> 05 Assembly and activation Connecting the computer Data cable: Connect the data cable coming from the equipment with the one coming from the computer [1]. Mounting: Attach the computer to the mount on the equipment. Carefully slide the insert sleeve on the back of the computer over the mount on the centre post [2]. Pay attention not do damage the data cable when sliding the computer housing over the mount. Then you fasten the four fixing bolts [3]. Hand pulse sensors: Plug the hand pulse cable into the connector on the back of the computer [4]. Power supply: The computer gets its power supplied through the data cable of your equipment. Note: the equipment has to be plugged in and turned on. Computer activation The computer can be activated by pressing any key or when the user starts to pedal. Start, control and signals The computer starts with a short beep when in the quick start mode. This is displayed briefly in the orien- tation line. After a couple of seconds the display changes to START PEDALING. You can now start your work out or select a special function. Sleep mode Should the E-205 not receive a signal for more than 4 minutes it changes into the sleep mode. The display turns dark. To start again press any key or start to pedal. If the computer does not receive a signal for more then 4 minutes the sleep mode is activated. DISTANCE KMPULSECALTIMEKM/H WATTDISTANCE KMPULSECALTIMEKM/H WATT1 2 33 4User Manual >> quick start >> 06

Change to a dierent program To change from the Quick Start Mode to another program, briey press the RESET-key. Then choose a program by pressing the PROGRAM-key and enter your personal settings.

Reset all settings – RESET To return the computer to the original position press the RESET- key for 4 seconds, until you hear the beep tone and the original values are displayed. Quick start Quick Start Program The computer is turned on by pressing any key or when the user starts to pedal. The display shows the travelled distance (DISTANCE), the workout time (TIME), the calories used (CAL), the speed (KM/H), the output (WATT) and, the current heart rate, if the hand pulse sensors are held (PULSE). Turning the selection button will adjust the resistance any time while train- ing. The control panel will show the current resistance level (1 – 16). You can adjust the duration and intensity of your training as you desire.

DISTANCE KMPULSECALTIMEKM/H WATTEN

>> basic values and settings >> 07 Explanation Adjustable In programs Workout time (TIME) Setting/shows workout time in minutes. yes Manual-, User-, Interval-, Watt-, Heart Rate-, Climbing Program Workout distance (DISTANCE) Setting/shows workout distance in kilometres. yes Manual-, User-, Interval-, Watt-, Heart Rate-, Climbing Program Calories used (CAL) Setting/shows calories used in kilojoules during the workout session. yes Manual-, User-, Interval-, Watt-, Heart Rate-, Climbing Program Output (WATT ) Setting/shows output in watt. yes Watt Program Heart rate (PULSE) Setting/shows heart rate in beats per minute. yes Manual-, User-, Interval-, Watt-, Heart Rate-, Climbing Program Body Mass Index (BMI) Value for the classification of body weight. The BMI shows if a person in normal, over or under weight. no Is calculated Basal Metabolic Rate (BMR) Value for the metabolic rate (the body’s consumption of energy) while in resting position. no Is calculated Body fat (FAT %) Calculation/shows body fat (in %). no Is calculated Cadence (RPM) Displays cadence in revolutions per minute. The cadence (RPM) is alternately display with current speed (KM/H). no Read out Speed (KM/H) Display current speed in kilometres per hour. The speed (KM/H) is alternately displayed with cadence (RPM) . no Read out Basic values and settingsUser Manual Programs – functions and settings >> programs – functions and settings >> 08

The term program might in this manual be ambiguous at times. Unless otherwise noted the term program in this manual always refers to a program of the computer, which primarily adjust the resistance in reference to the parameters set and assists with your training. In general sport’s science the term “program“ is also used to dene the sequence of specic trainings content and trainings sessions over a longer period of time.

Setting values for workout time (TIME), workout distance (DIS- TANCE), calories used (CAL), output (WATT), heart rate (PULSE) is not absolutely necessary. If no value is to be set just skip the func- tion by pressing on the selection button. All not preset functions will count up from the base value. What is a program? The E-205 has 5 preset programs, they are based on sport specific conditions as well as knowledge from general sport’s science. These are: Interval Program, Watt Program, Heart Rate Control Program, BMI- BMR-Fat Program, Climbing Program. These programs assist you in your work out planning, to maximize the effec- tiveness of your training session, no matter if you are a novice or an exercise pro. Also there are 2 custom programs available with these you can design a com- pletely individualized work out routine: Manual Program, User Program. Individual settings/training parameters All essential parameters can, subject to the program selected, be individually adjusted. They are: Workout time (TIME), workout distance (DISTANCE), calories used (CAL), output (WATT), heart rate (PULSE). TIME Workout time A workout time between 10 and 99 minutes can be selected. The time can be entered in increments of one minute. If a value for time is entered, the time will count down to 0. A beep tone signals when 0:00 is reached. If the value of the setting is left at 0:00, the time counts up and the current value is displayed. The workout time is adjustable for all programs. In the Quick Start Mode the workout time can not be set. It will count up and the current value is displayed.

Important information to determine your correct and optimal heart rate as well as the heart rate’s proper application during the workout can be found in the training guide on the ENERGETICS CD “Personal Training Instruction“. >> programs – functions and settings >> 09

The computer uses kilojoules as unit to measure energy used. Calories and kilojoules are terms that are sometimes confused or wrongly interpreted. Conversion: 1 kilojoule = 0,239 kilocalories 1 kilocalorie = 4,189 kilojoules Workout distance A workout distance can be selected between 1 km and 999 km. The distance can be entered in increments of 1 km. If a value for distance is entered the kilometres travelled count down. A beep tone signals when 0:0 is reached. If the value of the setting is left at 0:0, the distance counts up and the current value is displayed. The distance is adjustable in all programs. In the Quick Start Mode the workout distance can not be set. It will count up and the current value is displayed. Calories used Shows the approximate value of kilojoules used. The kilojoules to be burned during the work out can be selected between 10 and 9990 and entered in increments of 10. If a value is entered the kilojoules used count down. A beep tone signals when 0.0 value is reached. If the value of the setting is left at 0.0, the kilojoules used counts up and the current value is displayed. The value of kilojoules used during training is adjustable in all programs. In the Quick Start Mode the value of kilojoules to be used can not be set. It will count up and the current value is displayed. Output The output generated during the workout is a result of resistance and ca- dence. The program adjusts the resistance to match the cadence, so that the preset value is reached. The value can be selected between 20 and 400 Watts and can be entered in increments of 5. The output can only be adjusted for the Watt Program. Heart rate The heart rate is displayed in beats per minute. The heart rate for the workout can be pre selected between 40 and 220 beat per minute. The computer sends a warning if the preset value is exceeded. The display starts blinking. DISTANCE CAL PULSE WATT

AGEKM/H WATT DISTANCE RPMKMPULSE CALTIME

AGE KM/H WATTUser Manual >> programs – functions and settings >> 10 Hand pulse sensor record the variation in resistance which is created by the pulsation of the blood owing through the palms. Movement on the hand grips, friction, moisture and perspiration will inuence the transmission. There are among people appreciable physiological dierences in the characteris- tics of the resistance change. For some people the resistance is to weak to even be measured. In this case the computer will show no heart rate. All these factors inuence the measurement, which makes it imprecise and it should only be used for orientation. If the hands are dry at the beginning of the workout the hand pulse sensors might not pick up a signal at all or register a faulty one. Usually it is sucient to moisten the palms to correct this. Electromagnetic inuence factors All electronic devises such as, T. V., computer etc. are surrounded by electromagnetic elds or respectively use wireless transmis- sion like a cordless telephone. The receiver in the computer can only conditionally dierentiate between a “good“ and a “bad“ signal. Interfering signals from another source can disturb the recording of the heart rate. Your exercise equipment should be placed as far away from these interfering devices as possible. Both measurement methods are not t for medical purposes! If you wear a pacemaker please check with your physician if a chest strap should be used. The value for maximum heart rate is adjustable for all programs. In the Quick Start Mode the maximum heart rate cannot be set. Heart rate is constantly measured and the current value displayed. Measurement via hand pulse sensors: Sensors to record heart rate from the palms are located on the handlebars. For recording to take place both palms have to be in contact with the sensors simultane- ously [1]. Measurement via chest strap (optional): Heart rate measurement takes place through sensors integrated in the chest strap. There is a wireless signal to a receiver in the computer. The chest strap has to be worn correctly and the sensors may need to be moistened [2]. This measurement is constant and accurate. All commonly used analog chest straps, with a frequency of 5,4 – 5,7 Hz can be used.

If both methods are used simultaneously, that is wear the chest strap and place the palms on the sensors on the handlebars the values coming from the chest strap are recorded. Not all available chest straps are compatible with the E-205. If in doubt check with your local dealer. >> programs – functions and settings >> 11 Application of the programs The 6 different programs are meant to assist you in finding and controlling a sensible effort suitable for you. Your exercise goals are the deciding factor when choosing a program. The BMI-BMR-Fat Program is not a trainings program. It calculates BMI, BMR and body fat (FAT%) based on the values entered. Manual Program The Manual Program gives you complete freedom in designing your workout routine. The time, distance, calories to be used as well as desired maximum heart rate with which to train are entered. The user regulates the effort during the workout by adjusting the resist- ance or increasing and decreasing the cadence. User Program This program allows the user to create and store a custom workout program. Each one of the 10 time/resistance columns can be selected separately. With this the resistance for each incre- ment of time can be defined. These time/resistance increments programmed before beginning the workout can be adjusted separately during the workout session. Interval Program The Interval Program brings out a constant change between muscular strain and recovery. The resistance is increased or decreased periodically. The ultimate goal of the Interval Program is to get muscular recovery quickly after a period of exercise. Depending on the level of fitness of the exercising person the Interval Program can be set to different heart rate levels. Generally, Interval Training is marked by its incomplete, so-called “rewarding” pause. In that, its effects on the cardiovas- cular system are especially positive. Watt Program In the Watt Program the resistance (resistance level) is adjusted automatically depending on the cadence. Therefore the user constantly trains with the preset effort. When pedalling slower the resistance increases, when pedalling faster the resistance decreases. Using the selection button the output (WATT) can be adjusted in 5 watt increments. DISTANCEWATT PULSECALTIMESTOP KM/H DISTANCEWATT PULSECALTIME KM/H DISTANCEWATT PULSECALTIME KM/HUser Manual >> programs – functions and settings >> 12 The computer does not use medically valid measurement methods to calculate these values. Therefore the values do not necessarily have to be accurate. Please contact your physician for an exact medical measurement. The heart rate display starts blinking should maximum heart rate entered be exceeded. Heart Rate Control Program The Heart Rate Control Program allows training at an exact preset heart rate. This is accomplished by constantly monitoring the heart rate. The computer adjusts the resistance also depend- ing on the cadence. When the preset heart rate value is reached the display starts to blink the resistance is reduced to keep your heart rate at the desired level. Climbing Program This workout is characterised using a consistent cadence with a relatively high resistance. The resistance increases continually toward the end of the session as specified by the Climbing Program. The goal is to increase cardiovascular strength, to help cope with slightly uncomfortable speeds. The workout begins on the flat then the resistance increases continually until the highest level is reached. BMI-BMR-Fat Program The calculations of the values in the BMI-BMR-Fat Program assist in judging your body and its capability, as well as helping find the right program and the right workout extent. Using the input values (age, gender, weight and height) the computer calcu- lates individual values.

• BMI (Body Mass Index)

• BMR (Basal Metabolic Rate)

PULSE CALTIME KM/HEN >> programs – functions and settings >> 13

For the accurate evaluation of your tness ranking it is imperative that you hold the hand pulse sensors rmly, so that the heart rate can be measured correctly. If a chest strap (optional) is used, it supplies the values for the calculation. Recovery Program The Recovery Program determines the rate at which you recover after a work out. The recovery rating is a value with which personal fitness can be judged. The recovery rating is calculated using the difference between the heart rate at the end of the workout and the one after 60 seconds of recovery. What applies: The higher the dierence between the two values, the higher your recovery rating also meaning the greater your fitness level. As a basic principle, for a conditioned person the heart rate will decrease quicker as for the unconditioned person. By choosing the Recovery Program at the end of the work out the fitness ranking will be received after 60 seconds. Recovery The read out PULSE on the display will show the current heart rate. Directly above the current heart rate you will see the last saved value from your work- out. The time counts down from 60 seconds to 0:00. When 0:00 is reached three beep tones will sound. This signals the end of the Recovery Program. The readout on the control panel shows the fitness ranking. The two heart rate values, last saved value during the workout (on top) and the value after 60 seconds of recovery (below), will continue to be displayed. The tness ranking F1 – excellent fitness F2 – good fitness F3 – satisfactory fitness F4 – minimal fitness F5 – fitness needs improvement F6 – fitness needs major improvement PULSETIMEPULSETIMETIMEUser Manual

The E-205 saves the last created User Program, even when the computer is switched o after your work out. >> selection and setting of programs >> 14 Selection and setting of programs Custom programs The custom programs are used if you desire to set your own custom the standards for your workout. The User Program additionally offers the possibil- ity to save the program in your user profile. Manual Program Features of this program

• Set the important parameters for the training: Workout time, workout distance, calories used and heart rate.

• The resistance can be adjusted any time during the training.

• The heart rate is monitored and the cadence and resistance can be adjusted. Selection Press the PROGRAM-key until MANUAL PROGRAM appears in the orientation line. Confirm your selection by pressing the selection button. Settings Workout time (TIME): After choosing the Manual Program, TIME will blink on the display.

• Turn the selection button until the desired workout time appears. Confirm your selection by pressing the selection button. Workout distance (DISTANCE): After setting the workout time, DISTANCE will blink on the display.

• Turn the selection button until the desired workout distance appears. Con- firm your selection by pressing the selection button. Calories (CAL): After setting the workout distance, calories (CAL) will blink on the display.

• Turn the selection button until the desired amount of calories to be burned appears. Confirm your selection by pressing the selection button. Heart rate (PULSE): After setting the calories, PULSE will blink on the display.

• Turn the selection button until the desired heart rate appears. Confirm your selection by pressing the selection button. Begin your workout: You have now entered all standard values. The orienta- tion line will show START PEDALING – begin your work out. DISTANCEWATT PULSECALTIMESTOP KM/HEN >> selection and setting of programs >> 15 User Program Features of this program

• The User Program allows you to design and store you own custom program. Each one of the 10 time/resistance columns can be selected and adjusted separately.

• The resistance can be adjusted any time during the workout for the time increment you are currently in.

• The heart rate can be controlled by changing the cadence or resistance. Selections Press the PROGRAM-key until USER PROGRAM appears in the orientation line. Confirm your selection by pressing the selection button. Settings Time/resistance columns: After choosing the User Program the first time/ resistance column will blink on the control panel.

• Turn the selection button until the desired resistance level is displayed. Confirm the selection by pressing the selection button. After the first time/resistance column has been set the second column will blink.

• Repeat this procedure until all 10 time/resistance columns have been set. Settings during the workout Output: While in the manual mode you can at any time adjust the resistance (WATT) by turning the selection button. Control your heart rate by changing cadence and resistance. DISTANCEWATT PULSECALTIME KM/H

CAL DISTANCEWATTKMPULSE CAL TIMEKM/HUser Manual >> selection and setting of programs >> 16 Workout time (TIME): After all 10 time/resistance columns are set, TIME will blink on the display.

• Turn the selection button until the desired workout time appears. Confirm your selection by pressing the selection button. Workout distance (DISTANCE): After selecting the workout time, DISTANCE will blink on the display.

• Turn the selection button until the desired workout distance appears. Con- firm your selection by pressing the selection button. Calories (CAL): After setting the workout distance, calories (CAL) will blink on the display

• Turn the selection button until the desired amount of calories to be burned appears. Confirm your selection by pressing the selection button. Heart rate (PULSE): After setting the calories, PULSE will blink on the display.

• Turn the selection button until the desired heart rate appears. Confirm your selection by pressing the selection button. Begin your workout: You have now entered all standard values. The orienta- tion line will show START PEDALING – begin your work out. Settings during the workout Output: While in the User Program the resistance (WATT) can be changed at any time for the time increment you are currently in by turning the selection button. Control your heart rate by changing cadence and resistance.

DISTANCE DISTANCE WATT

1EN >> selection and setting of programs >> 17 Preset programs Interval Program Features of this program

• You can choose from three performance levels (L1, L2, L3). The performance level has to be chosen prior to the start of your work out.

• The settings chosen can not be altered during the workout session.

• The program specific adjustment of the required output (WATT) for each interval depending on resistance and cadence is automatically calculated by the E-205.

• The heart rate is controlled by changing the cadence. Selection Press the PROGRAM-key until INTERVAL PROGRAM appears on the orienta- tion line. Confirm your selection by pressing the selection button. Settings Performance level (Level): After choosing the Interval Program the selec- tions for the performance level (L1, L2, L3) will blink on the display.

• Turn the selection button until the desired performance level appears. Confirm your selection by pressing the selection button. Workout time (TIME): After selecting the performance level, TIME will blink on the display.

• Turn the selection button until the desired workout time appears. Confirm your selection by pressing the selection button. Workout distance (DISTANCE): After selecting the workout time, DISTANCE will blink on the display.

• Turn the selection button until the desired workout distance appears. Con- firm your selection by pressing the selection button. Calories (CAL): After setting the workout distance, calories (CAL) will blink on the display.

• Turn the selection button until the desired amount of calories to be burned appears. Confirm your selection by pressing the selection button. Heart rate (PULSE): After setting the calories, PULSE will blink on the display.

• Turn the selection button until the desired heart rate appears. Confirm your selection by pressing the selection button. Begin your workout: You have now entered all standard values. The orienta- tion line will show START PEDALING – begin your work out. Settings during the workout You are not able to change preset values during the workout session. Control your heart rate by changing the cadence. DISTANCE WATT

PULSE CALTIME KM/HUser Manual >> selection and setting of programs >> 18 Watt Program Features of this program

• You select the output (WATT), for your workout.

• The Watt Program increases or decreases the resistance depending on the cadence automatically, so that the user stays at the pre selected output.

• The output can be changed during the work out session, by turning the selection button. All other settings can not be changed during the workout. Selections Press the PROGRAM-key until WATT CONTROL PROGRAM appears on the orientation line. Confirm your selection by pressing the selection button. Settings Output (WATT): After choosing the Watt Program, WATT will blink on the display.

• Turn the selection button until the output desired for your workout appears. Confirm your selection by pressing the selection button. Workout time (TIME): After selecting the performance level, TIME will blink on the display.

• Turn the selection button until the desired workout time appears. Confirm your selection by pressing the selection button. DISTANCEWATT PULSECALTIME KM/H

1EN >> selection and setting of programs >> 19 Workout distance (DISTANCE): After selecting the workout time, DISTANCE will blink on the display.

• Turn the selection button until the desired workout distance appears. Con- firm your selection by pressing the selection button. Calories (CAL): After setting the workout distance, calories (CAL) will blink on the display.

• Turn the selection button until the desired amount of calories to be burned appears. Confirm your selection by pressing the selection button. Heart rate (PULSE): After setting the calories, PULSE will blink on the display.

• Turn the selection button until the desired heart rate appears. Confirm your selection by pressing the selection button. Begin your workout: You have now entered all standard values. The orienta- tion line will show START PEDALING – begin your work out. Settings during the workout Output: While in the Watt Program you can change the output (WATT) at any time during the workout. Control your heart rate by changing the output value.

For this program it is essential that you have a rm grip on the hand pulse sensors or that a chest strap (optional) is used. The computer checks the current heart rate every 10 seconds and compares this value with the preset heart rate. The adjustment of the resistance will take some time. The adjustment of resistance occurs in equal increments and not in a big leap even if there is a signicant dierence between the current heart rate and the preset one. >> selection and setting of programs >> 20 Heart Rate Control Program Features of this program

• You select the maximum heart rate for the workout.

• The settings chosen can not be altered during the workout session.

• The Heart Rate Program adjusts the resistance depending on the meas- ured heart rate. If the heart rate exceeds the preset value the resistance is decreased automatically.

• If the hear rate is below the preset value the resistance is increased until the selected heart rate value is reached.

• Should the heart rate remain below the selected value even while in the highest resistance level, increase the cadence. Selection Press the PROGRAM-key until HRC PROGRAM appears on the orientation line. Confirm your selection by pressing the selection button. Selections Workout time (TIME): After choosing the Heart Rate Control Program, TIME will blink on the display.

• Turn the selection button until the desired workout time appears. Confirm your selection by pressing the selection button. Workout distance (DISTANCE): After selecting the workout time DISTANCE will blink on the display.

• Turn the selection button until the desired workout distance appears. Con- firm your selection by pressing the selection button. Calories (CAL): After setting the workout distance, calories (CAL) will blink on the display.

• Turn the selection button until the desired amount of calories to be burned appears. Confirm your selection by pressing the selection button. Heart rate (PULSE): After setting the calories, PULSE will blink on the display.

• Turn the selection button until the desired heart rate appears. Confirm your selection by pressing the selection button. Begin your workout: You have now entered all standard values. The orienta- tion line will show START PEDALING – begin your work out. Settings during the workout The preset values cannot be changed during the program. Control your heart rate by altering the cadence. DISTANCEWATT PULSECALTIME KM/HEN >> selection and setting of programs >> 21 Climbing Program Features of this program

• There are three performance levels available (L1, L2, L3). The performance level has to be chosen before you begin the workout.

• The preset values can not be changed during the workout session.

• The program specific increase of the necessary output (WATT) depending on the resistance in cadence is automatically adjusted by the E-205.

• The heart rate is controlled by changing the cadence. Selection Press the PROGRAM-key until CLIMBING PROGRAM appears on the orienta- tion line. Confirm your selection by pressing the selection button. DISTANCEWATT PULSECALTIME KM/H

PULSE DISTANCEWATTKM PULSE CALTIMEKM/H 1User Manual >> selection and setting of programs >> 22 Settings Performance level (Level): After selecting the Climbing Program, the selec- tions for the performance level (Level: L1, L2, L3) will blink on the display.

• Turn the selection button until the desired performance level is displayed. Confirm the selection by pressing the selection button. Workout time (TIME): After selecting the performance level, TIME will blink on the display.

• Turn the selection button until the desired workout time appears. Confirm your selection by pressing the selection button. Workout distance (DISTANCE): After selecting the workout time, DISTANCE will blink on the display.

• Turn the selection button until the desired workout distance appears. Con- firm your selection by pressing the selection button. Calories (CAL): After setting the workout distance, calories (CAL) will blink on the display.

• Turn the selection button until the desired amount of calories to be burned appears. Confirm your selection by pressing the selection button. Heart rate (PULSE): After setting the calories, PULSE will blink on the display.

• Turn the selection button until the desired heart rate appears. Confirm your selection by pressing the selection button. Begin your workout: You have now entered all standard values. The orienta- tion line will show START PEDALING – begin your work out. Settings during the workout The preset values cannot be changed during the program. Control your heart rate by altering the cadence.

DISTANCE DISTANCE WATT

1EN >> selection and setting of programs >> 23 BMI-BMR-Fat Program Features of this program

• The computer calculates the BMI, BMR as well as the body fat in % (FAT %) based on the values entered by the user.

• There is no further action required. Selection Press the PROGRAM-key until BMI-BMR-FAT PROGRAM appears on the orien- tation line. Confirm your selection by pressing the selection button. Entering personal values Age: After selecting this program, AGE will blink on the display.

• Turn the selection button until the correct age is displayed. Confirm the selection by pressing the selection button. Gender: After entering the age, the gender-symbol will blink on the display.

• Turn the selection button until male or female appears on the display. Con- firm your selection by pressing the selection button. Weight (KG): After entering the age, the readout to enter the weight (KG) will blink on the display.

• Turn the selection button until the correct weight is displayed. Confirm the selection by pressing the selection button. Height (CM): After entering the weight the readout to enter the height (CM) will blink on the display.

• Turn the selection button until the correct height is displayed. Confirm the selection by pressing the selection button. You will be asked to place your palm on the hand pulse sensor. TOUCH HANDPULSE SENSOR appears in the status line.

• Place your hands on the hand pulse sensors. A few seconds later START MEASUREMENT WITH MODE will appear in the orientation line.

• Press the selection button, then immediately return your hand to the sensor – the calculation is in progress. BMI FAT% AGE

To calculate these values the program requires that your hands be placed on the hand pulse sensors. This is essential, even if wearing a chest strap (optional). If the hand pulse sensor have diculty detecting your pulse, the error message (“ERR“) might appear. Moisten your palms and repeat the procedure. >> selection and setting of programs >> 24 Leave your hands on the hand pulse sensors until the calculated values (BMI, BMR an FAT %) appear on the display. This may take several seconds.

7EN >> selection and setting of programs >> 25 BMR The Basal Metabolic Rate (BMR) is the amount of energy a body requires daily to sustain it’s basic function, as measured while at complete rest for example while sleeping at a room temperature of 28° C. Your actual energy consumption (performance volume) is found by multiply- ing the, calculated BMR-value with the activity factor (see chart next page). Normal BMI-values for age groups Age group Normal BMI 19 – 24 years 19 – 24 25 – 34 years 20 – 25 35 – 44 years 21 – 26 45 – 54 years 22 – 27 55 – 64 years 23 – 28 over 64 years 24 – 29 BMI The Body Mass Index (BMI) is a result of Weight (kg) / Height (m)

This value indicates if a person is normal-, over- or under weight. Your BMI can be calculated based on the values in the charts below. BMI-categories which dier from normal values (based on the age group 19 – 24) Category BMI severely underweight < 15 underweight < 17,5 borderline < 19 normal 19 – 24 overweight 25 – 29 severely overweight 30 – 39 obese 40 > Degree of activity Activity factor low activity sedentary job, little to no exercise 1,2 normal activity average job activity 1 – 2 hrs exercise weekly 1,3 moderate activity average job activity, 3 – 4 hrs exercise weekly 1,4 active strenuous job, 4 – 5 hrs exercise weekly 1,6 very active strenuous job, > 5 hrs exercise weekly 1,9 Good to average body fat proportion for age groups in % Age group Male Female 19 – 24 years 13 – 20 % 21 – 25 % 25 – 34 years 15 – 22 % 21 – 26 % 35 – 44 years 18 – 24 % 23 – 29 % 45 – 54 years 20 – 26 % 26 – 33 % 55 and above 22 – 27 % 29 – 34 % Body fat in % The body fat in % (FAT %) is a value that determines the proportion of fat in relation to muscle. Reference values for a good to average body fat proportion in reference to the age and gender can be found in the chart below.

You can also use this value to check your nutrition and possibly adjust it.User Manual

Once the Recovery Program is started the previously selected program stops. Should you decide to continue working out, choose any program. >> selection and setting of programs >> 26

Reset all settings – RESET To reset the computer to its original position, press the RESET-key for a minimum of 4 seconds until the beep tone sounds and the original values are displayed. Recovery Program Features of the program

• The Recovery Program calculates the ability to recover after the workout and with this the fitness level.

• The program starts automatically after pressing the RECOVERY-key. It lasts 60 seconds.

• The program can be interrupted by pressing RESET. Selection At the end of the workout session press the RECOVERY-key. The Recovery Program is shown in the orientation line. The program will start when the RECOVERY-key is pressed. You do not need to confirm the selection by pressing the selection button. Settings during the program There are no further settings that can be made. The program lasts 60 seconds. After the beep tone the recovery rating (F1 – F6) appears on the control panel. Ending/interrupting the program The program cannot be interrupted, but can be stopped using the “end” function of the RESET-key (keeping the RESET-key depressed). Pause/interrupt exercise and reset The programs can be interrupted at any time. Press the RESET-key. The program stops immediately. To continue the work out press the RESET-key again. The program resumes where you left off. If the program is interrupted for more than 4 minutes, the computer enters the sleep mode. Press any key and you are returned the program you were in. Safety Our recommendation: Get a physician’s advice before you start your training.

• Train regularly and over an extended period of time.

• Wear comfortable, breathable clothing.

• Wear non sliding sneakers. Never train bare footed, this could result in injury, especially to your toes.

• Do not consume a heavy meal within one hour prior or after your workout.

• Drink plenty of fluids.

AGEKM/H TIMESTOPEN >> frequently asked questions >> 27

If you stop the workout without pressing the RESET-key all data is deleted after 4 minutes have passed and all functions are reset. Frequently asked questions How are the computer settings reset?

1. Reset: Keep the RESET-key depressed for a minimum of 4 seconds. All

functions are reset and information not saved is lost.

2. Power supply: If the unit is disconnected from the power supply and then

reconnected all functions are reset. Information not saved is lost. Can the workout/program be interrupted? If you would like to interrupt the work out and continue later, press the RESET-key. All data is saved After 4 minutes the display will go dark. The computer enters the sleep mode. To continue the workout session, press the RESET-key again. What is the correct training program for me? Should you, after reading this manual, still require further information about the programs here described you can use the ENERGETICS CD “Personal Training Instruction“ for additional detailed training guidelines. Additionally you might check with your physician to provide health specific suggestion to help you develop your ideal exercise program. Heart rate monitoring – can chest strap and hand pulse sensors be used simultaneously? If both methods are used simultaneously, that is you are using the chest strap (optional) and at the same times you have your hands on the hand pulse sen- sors, the measured and displayed value is that coming from the chest strap. How can personal values be entered? The input of personal values is necessary for the BMI-BMR-Fat Program. Choose this program and enter the personal values.User Manual >> service >> 28 Service Troubleshooting Error message E: The computer receives no signal during the Recovery Program. ERR: The computer receives no signal in the BMI-BMR-Fat Program test mode. ERR2: There is no connection between power board and computer or the power board is defective. Solution: see. “The computer display is not working“. The computer display is not working

• The computer might not be getting power. Check all connections and cables.

• If all connections are in order and you still have no read out on the display please contact your local ENERGETICS-dealer. Heart rate (PULSE) is incorrect or not displayed at all Monitoring via the hand pulse sensor:

• Check if your hands have proper contact with the sensors. Both hands have to be placed on the sensors simultaneously. There might be a slight delay before the read out appears.

• Check all cable connections.

• Try moistening your hands slightly if they are very dry. Monitoring via the chest strap (optional):

• Not all available chest straps are compatible with the E-205. Check if your chest strap runs on a frequency of between 5,4 – 5,7 Hz.

AGEKM/H WATT DISTANCE RPMKMPULSE CALTIME

• BMR (Basal Metabolic Rate)

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• BMR (Basal Metabolic Rate)

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• 체지방 (FAT%) DISTANCE WATT

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Personal Training Instruction„

(C1) – PROGRAM (C2) – RECOVERY (C3) RESET (C4)

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TOUCH HANDPULSE SENSOR

START MEASUREMENT WITH MODE