Exercise Monitor E204 - Exercise bike Energetics - Free user manual and instructions

USER MANUAL Exercise Monitor E204 Energetics

ENERGETICS, Woelistrasse 2, 3006 Berne, Switzerland © ENERGETICS 2012 – All rights reserved Exercise Monitor E-204 Instruction Manual(C5) (C4) (C3) (C1) (C2) (C6) (C7) (C8)

• HEART RATE Exercise Monitor E-204 (D8) (D9) (D10) (D11) (D12) (D13) (D14) (D15) (D16) (D17) (D18) (D1) (D2) (D3) (D4) (D5) (D6) (D7) (D19) (D20) (D21) (D22) (D23) (D24) (D25)EN Content Introduction p. 2
• Legend p. 2
• The display and it’s symbols p. 3
• The computer housing p. 3
• Assembly and activation p. 4
• Connecting the computer p. 4
• Computer activation p. 4
• Start, control and signals p. 4
• Sleep mode p. 4
• Quick start p. 5
• Basic values and settings p. 6
• Programs – functions and settings p. 7
• What is a program p. 7
• Individual settings/training parameters p. 7
• Application of the programs p. 10
• General information about the programs p. 16
• Selection and setting of programs p. 17
• Custom programs p. 17
• Manual Program (P 1) p. 17
• User Program (P 13) p. 19
• Preset programs p. 21
• Tour (P 2) p. 22
• Transition (P 3) p. 22
• Hill (P 4) p. 23
• Mountain (P 5) p. 23
• Summit (P 6) p. 23
• Interval (P 7) p. 23
• Heart rate controlled programs p. 24
• Individual Heart Rate Control Program (P 9) p. 24
• Heart Rate Control Program (P 10 – 12) p. 26
• BMI-BMR-Body Fat Measurement (P 8) p. 28
• Recovery Program p. 31
• Pause/interrupt exercise and reset p. 32
• Safety p. 32
• Frequently asked questions p. 33
• Service p. 34
• Troubleshooting p. 34
• Care p. 34
• Maintenance User Manual E-204 >> content >> 01User Manual >> introduction | legend >> 02 Legend Program-key press Recovery-key press Start/Stop-key press Selection button press Selection button turn Hand pulse sensor hold firmly 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 The display and it’s symbols (D1) START – program is running (D2) STOP – program is interrupted or ready for selection (D3) PROGRAM – selected program (D4) LEVEL – selected intensity level (D5) Gender – male (D6) Gender – female (D7) Time and resistance column – workout session divided into 10 sec- tions of the total workout time input (D8) ODO – total distance in kilometres (D9) DIST – total distance within program (D10) SPEED – (kilometre/hour) (D11) RPM – cadence (pedal revolutions/minute) (D12) HEIGHT – (cm) (D13) TIME – (min) (D14) CAL – calories used measured in kilojoules (D15) WATT * – output (Watt) (D16) TARGET HR – calculated target heart rate (beats/minute) (D17) HEART RATE – current heart rate (beats/minute) (D18)  blinking: data transmission from the pulse sensor active (D19) WEIGHT – (kg) (D20) KPH – speed (kilometre/hour) (D21) FAT % – body fat (%) (D22) BMR – Basal Metabolic Rate (D23) BMI – Body Mass Index (D24) AGE (D25) BODY TYPE – classifying body type on the basis of body fat value The computer housing Front (C1) Display – shows all important measured and calculated values and functions (C2) MODE – scans through a variety of display functions during the workout (C3) RECOVERY – starts recovery rating (C4) ST/SP p. 34

• 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 computer

>> assembly and activation >> 04 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 tone and the standard settings. The program 1 (Manual Program) is displayed. The user can start to input his settings. Sleep mode Should the E-204 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.

Reset all settings – RESET To return the computer to it’s original position, press the function key ST/SP for 4 seconds until you hear the peep tone and the original values are displayed. Quick start Press the function key ST/SP. The computer will sound a beep tone and start with the preset values for program 1 (Manual Program). Start to pedal. The display shows the workout time (TIME), the cadence (RPM), the total kilometres travelled (ODO), the output (WATT)*, the target heart rate (TARGET HR) and the current heart rate if the hand pulse sensors are held (HEART RATE). Note: At this point the target heart rate has not yet been individually calcu- lated. Begin your workout and follow the additional instructions. Turning the selection button will adjust the resistance. The control panel will show the current resistance level (LEVEL 1 – 16). Start the workout, select a program, input individual settings To start your proper training and input your individual settings, end this pro- gram with RESET. Carefully read this manual and select the desired program.

• Unit specic note: The watt display as indicator of the output is not available on all units. Your E-204 possibly does not have this feature and only displays calories used (CAL) as identication of the output. The manufacturer excludes customer claims concerning this matter. STOP PROGRAMLEVELTIME SPEEDKPH AGEDIST CALHEART RATEUser Manual >> basic values and settings >> 06 Basic values and settings Explanation Adjustable In programs Workout time (TIME) Setting/shows workout time in minutes. yes P 1 – 13 Workout distance (DIST) Setting/shows workout distance in kilometres. The workout distance is alternately displayed with total kilometres travelled ODO (press the MODE-key). yes P 1 – 13 Calories used (CAL) Setting/shows calories used in kilojoules during the workout session. The calories used are alternately displayed with the output (WATT) (press the MODE-key). yes P 1 – 13 Output ( WAT T ) * Read out of the output you are generating during the workout, in watt. This is calculated using the values of resistance and cadence. The output is alternately displayed with calories used (CAL) (press the MODE-key). no Read out Target heart rate (TARGET HR) Setting/shows target heart rate for your workout in beats per minute. yes P 9 Heart rate (HEART RATE) Read out of current heart rate in beats per minute. no Read out Alter (AGE) Setting/shows age. yes P 1 – 8 P 10 – 13 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 BODY TYPE Calculation/shows body type on the basis of body fat value. no Is calculated Cadence (RPM) Shows cadence in revolution per minute (RPM). The cadence is alternately displayed with current speed (kph) (press the MODE-key). no Read out SPEED Read out of speed in kilometres per hour. no Read out ODO Read out of total kilometres travelled. no Read out

• Unit specific there might not be a watt display available on the E204.EN Programs – functions and settings

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 (DIST), calories used (CAL), output (WATT) *, HEART RATE is not abso- lutely necessary. If no value is to be set just skip the function by pressing on the selection button. All not preset functions will count up from the base value.

• The parameters workout time and workout distance can only be set in relation either/or. Is a workout time entered then the com- puter will skip the parameter workout distance. If the value for workout time is left at 0:00 a workout distance can be selected.

• Please note: The age needs to be entered correctly. This is the value the computer uses to calculate the target heart rate for the workout. Has one of the preset parameter (workout time, workout dis- tance, calories used) reached the value of 00 a beep tone will be heard and the program ends. If you wish to continue briey press the ST/SP key. >> programs – functions and settings >> 07 What is a program? The E-204 has 6 preset and 4 heart rate controlled programs. They are based on sport specific conditions as well as knowledge from general sport’s sci- ence. These are: Tour (P 2), Transition (P 3), Hill (P 4), Mountain (P 5), Summit (P 6), Interval (P 7), Individual Heart Rate Control (P 9) and Heart Rate Control (P 10 – 12). These programs assist you in your workout 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 workout routine: Manual Program (P 1), User Program (P 13). Individual settings/training parameters All essential parameters can, subject to the program selected, be individually adjusted. They are: workout time (TIME), workout distance (DIST), calories used (CAL), AGE and target heart rate (TARGET HR), the latter only in the Individual Heart Rate Control Program (P 9).

• Unit specific there might not be a watt display available on the E204.User Manual >> programs – functions and settings >> 08

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

An exception is the Individual Heart Rate Control Program (P 9). For this program a desired target heart rate can be chosen. 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 0.00 is reached. If the value of the setting is left at 0.00, the distance counts up and the cur- rent value is displayed. The distance is adjustable in all programs. Calories used Shows the approximate value of kilojoules used. The kilojoules to be burned during the workout can be selected between 50 and 9950 and entered in increments of 50. 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 training programs. Age The input of the user’s age is required for all programs, so that the optimal heart rate for your training can be calculated. Your target heart rate (TARGET HR) is specified for each program. Target heart rate In the Individual Heart Rate Control Program (P 9) the desired target heart rate can be specified. For all other programs the optimal target heart rate is calculated by the computer. DIST CAL AGE TIME Workout time A workout time between 10 and 99 minutes can be selected. The time can be entered in intervals 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. TARGET HR

>> programs – functions and settings >> 09 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

For all programs with the exception of Program 9 (Individual Heart Rate Control), 10, 11 and 12 (Heart Rate Control) the optimal target heart rate is calculated (TARGET HR). The computer calculates the target heart rate as a value of 70 % of the maximum heart rate. Important information to determine your correct and optimal heart rate as well as the heart rate’s proper application during the work out can be found in the training guide on the ENERGETICS CD “Personal Training Instruction“. The heart rate desired can be selected in the range between 60 and 220 beats per minute. The heart rate is displayed in beats per minute. The computer signals a warning if the preselected value is exceeded. The display starts blinking. Measurement via hand pulse sensors: Die Sen- sors 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 simultaneously [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-204. If in doubt check with your local dealer. >> programs – functions and settings >> 10 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. Application of the programs The 6 different preset programs (P 2 – 7) are meant to assist you in finding and controlling a sensible effort suitable for you. The heart rate controlled programs (P 9 – 12) have no defined load profile. The heart rate guides the effort. The two custom programs Manual Program (P 1) und User Program (P 13) of- fer you the possibility to train using your own standards or creating your own custom program respectively. The BMI-BMR-Body Fat Measurement is not a trainings program. It calculates BMI, BMR and body fat (FAT%) based on the values entered and indicates body type. Your exercise goals are the deciding factor when choosing a program. Manual Program (P 1) The Manual Program has no set load profile. All time-/resistance columns are set at the same resistance value. You can change the level of effort at any time during the work out. Tour (P 2) Easy effort and recovery The Tour Program is designed as easy effort and recovery program with easy cycles without significant peaks. The effort starts in the lower levels of resist- ance, increases gently and afterward decreases again. The second increase in effort has the same time and resistance curve as the first. STOP PROGRAMLEVELTIME SPEEDKPH AGEDIST CALHEART RATESTOP PROGRAMLEVELTIME SPEEDKPH AGEDIST CAL HEART RATEEN >> programs – functions and settings >> 11 Transition (P 3) Medium effort with period of recovery It starts with relatively high effort that decreases continually until about the middle of the work out session and then again increases toward the end. The effort for the last portion is equal to the effort in the beginning but does not last as long. Hill (P 4) Even effort This program starts on a very low effort level, has a slight increase of effort then remains the same for approximately half the program. Toward the end of the program the effort is returned to the same low level as at the start. Mountain (P 5) High effort with minimal recovery The Mountain Program increases the effort starting from a very low level in equal increments to a high effort level, then reduces effort, but still remaining fairly high until the end of the Program. Summit (P 6) Continually increasing effort The Summit Program increases the effort starting from a very low level in 5 equal steps until a high effort level is reached and held until the end of the program. STOP PROGRAM LEVEL TIME SPEED KPH AGE

STOP PROGRAM LEVEL TIME SPEED KPH AGE DIST CAL HEART RATEUser 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. BMI-BMR-Body Fat Measurement (P 8) This is not a trainings program The calculations of the values in the BMI-BMR-Body Fat Measurement assist in judging your body and its capability, as well as help to 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)

• Body Type Interval (P 7) Quick effort and recovery This program emphasises the continuous change between effort and recov- ery. The resistance is increased and decreased periodically. These cycles are repeated 3 times. The goal here is to speed up recovery after periods of effort. STOP PROGRAM LEVEL TIME SPEED KPH AGE

STOP PROGRAM HEIGHT AGEEN >> programs – functions and settings >> 13 Individual Heart Rate Control Program (P 9) Consistent endurance The Individual HR Control Program (P 9) assists in training at the exact preset heart rate selected by the user. This is accomplished by constantly monitoring the heart rate. The computer adjusts the resistance also depending 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. Heart Rate Control Program (P 10 – 12) Consistent endurance The HR Control Program 60 % (P 10), HR Control Program 75 % (P 11) and HR Control Program 85 % (P 12) assist in training at the exact heart rate necessary to reach your goals. This is accomplished by calculating the correct heart rate based on user input values (age) as well as the continuous monitoring of the heart rate during the work out. STOP PROGRAM LEVEL TIME SPEED KPH AGE

STOP PROGRAM LEVEL TIME SPEED KPH AGE DIST CAL HEART RATEUser Manual >> programs – functions and settings >> 14 Training at 85 % of your maximum heart means you are training at an anaerobic level and close to the critical zone. Only serious athletes should train at this level.

The E-204 always saves the latest user program created even if the computer is turned o after completion of the workout session. This program is based on 2 insights of medicine and sport science that are essential for training success:

• Each human has a specific maximum heart rate.

• Depending on the targeted goals training will be at between 50 % an 85 % of the maximum heart rate. A common method to calculate the maximum heart rate is: 220 – age = maximum heart rate The focus of your training determines the percent of maximum heart rate to use in the workout sessions. The percent values follow the chart below:

• 50 – 60 %: easy endurance

• 60 – 70 %: optimal training zone

• 70 – 80 %: performance increase

• 80 – 85 %: training for competition (anaerobic)

• above 85 %: critical zone HR Control Program 60 % (P 10) Program 10 (HR Control Program 60 %) calculates 60 % of the users maximum heart rate and uses this value as target heart rate to adjust the resistance during the work out. Choose this program if you would like to train at 60 % of your maximum heart rate. HR Control Program 75 % (P 11) Program 11 (HR Control Program 75 %) calculates 75 % of the users maximum heart rate and uses this value as target heart rate to adjust the resistance during the work out. Choose this program if you would like to train at 75 % of your maximum heart rate. HR Control Program 85 % (P 12) Program 12 (HR Control Program 85 %) calculates 85 % of the users maximum heart rate and uses this value as target heart rate to adjust the resistance during the work out. Choose this program if you would like to train at 85 % of your maximum heart rate. User Program (P 13) 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 increment of time can be defined. STOP PROGRAM LEVEL

TIME SPEEDKPH AGEDIST CAL HEART RATEEN

>> programs – functions and settings >> 15

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 work out 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 HEART RATE on the display will show the current heart rate. Directly next to the current heart rate you will see the last saved value from your workout. 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 left) and the value after 60 seconds of recovery (on right below HEART RATE), 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 STOP

STOP TIME HEART RATEUser Manual >> programs – functions and settings >> 16 General information about the programs Countdown or upward count of workout time, workout distance and calories used If no values are set prior to your workout, one or more values remain at 0, the values are recorded starting at 0 and the current value is displayed. You can choose to input values for workout time, workout distance or calo- ries used. When a value is entered the program will count down during your training until 0 is reached. It will rarely be the case that two or more input values will reach 0 simultane- ously. If one value reaches 0 a beep tone sounds and the display changes from the active (START) mode to the pause (STOP) mode. By briefly pressing the function key ST/SP, the workout can be continued. The program will start where it left off. The setting that has reached 0 will now count up. All others continue to be counted down. Setting/adjusting the resistance (LEVEL) for programs using load proles The resistance (LEVEL) can be adjusted during the workout session for all programs except the heart rate program (see below). The computer offers 16 resistance levels (LEVEL), which can be controlled using the selection button.

• The resistance can be reduced so that the time/resistance column with the lowest resistance setting in the program reaches level 1.

• The resistance can be increased so high that the time/resistance column with the highest resistance setting within the program reaches 16. Adjusting the resistance (LEVEL) during the heart rate program The computer compares the current heart rate with the preset one every 20 seconds. The adjustment of the resistance requires a little time. The adjust- ment takes place in gradual steps and not in a giant leap even if there is a larger discrepancy between the current pulse and the preset value. Changing the readout on the display during the workout When you start your work out by pressing the function key ST/SP, the display will show the values for cadence (RPM), travelled total kilometres (ODO) and your output (WATT) *. By pressing the function key MODE the display switches to SPEED, workout distance (DIST) and calories used (CAL).

• Unit specific there might not be a watt display available on the E204.EN >> selection and setting of programs >> 17 Selection and setting of programs Custom programs The custom programs are used if you would like to set your own custom standards for your work out. The manual program does not use a load profile. You can alter the level of effort at any time. The user program allows you to create and save your own load profile. Manual Program (P 1) Features of this program

• The manual program allows for complete freedom in the design of your work out session.

• You enter the workout time or workout distance as well as calories to be used.

• The computer calculates the optimal target heart rate using the age entered and will display this value constantly. Monitor your current heart rate during the workout and adjust the level of effort accordingly. Selection Turn the selection button until PROGRAM 1 appears. Confirm your selection by pressing the selection button. Settings Workout time (TIME)/workout distance (DIST): After selecting PROGRAM 1, TIME will blink. You can then choose to either set the workout time or distance (DIST). The computer will skip distance if a time was entered. If no time is chosen the distance setting is activated.

• Turn the selection key until the desired workout time appears. Confirm your selection by pressing the selection button. Calories (CAL): After setting the workout time or distance, calories (CAL) will blink on the display.

• After setting the workout time or distance, calories (CAL) will blink on the display. Age: After selecting the calories to be burned, AGE will blink on the display.

• Turn the selection button until your age appears. Confirm your selection by pressing the selection button. Begin your workout When all settings are complete the program display will blink. Start the work out by pressing the function key ST/SP. The program will start with a resistance level of 6 for all time/resistance columns. You can decrease the resistance by up to 5 levels and increase it by up to 10. STOP PROGRAM LEVEL TIME SPEEDKPH AGEDIST CALHEART RATEUser Manual >> selection and setting of programs >> 18 Settings during the training You can adjust the resistance during the workout. The current resistance level is displayed. Control your heart rate by altering the cadence or resistance.

>> selection and setting of programs >> 19 Settings Workout time (TIME)/workout distance (DIST): After selecting PROGRAM 13, TIME will blink. You can then choose to either set the workout time or distance (DIST). The computer will skip distance if a time was entered. If no time is chosen the distance setting is activated.

• Turn the selection key until the desired workout time appears. Confirm your selection by pressing the selection button. Calories (CAL): After setting the workout time or 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. AGE: After selecting the calories to be burned, AGE will blink on the display.

• Turn the selection button until your age appears. Confirm your selection by pressing the selection button. Time/resistance columns (1 – 10): After entering your age, the display moves to the control panel with the time/resistance columns. The first column will blink.

• Turn the selection button until the desired load level appears. Confirm your selection by pressing the selection button.

• The display moves to the second time/resistance column. Repeat the proce- dure for all 10 time/resistance columns. Begin your workout When all settings are complete the program display will blink. Start the work out by pressing the function key ST/SP. The program will start with a resistance level of 6 for all time/resistance columns. If you set one segment at the highest level, than you can adjust the resist- ance during the workout. If not, you can’t adjust resistance. User Program (P 13) Features of this program

• The User Program allows you to design and store you own custom program including load profile. Each one of the 10 time/resistance columns can be selected and a load level set.

• You pre select the workout time, distance and the amount of calories to be used.

• The computer calculates the optimum target heart rate based on your age. This target heart rate is constantly displayed. Monitor your current heart rate and adjust the load accordingly.

• The load can be controlled by adjusting the cadence or resistance. Selection Turn the selection button until PROGRAM 13 is displayed. Confirm your selec- tion by pressing the selection button. STOP PROGRAM LEVEL TIME SPEEDKPH AGEDIST CAL HEART RATEUser Manual >> selection and setting of programs >> 20 Settings during the training You can adjust the resistance during the workout. The current resistance level is displayed. Control your heart rate by altering the cadence or resistance. The program starts with the first time/resistance column preset by the user. During the work out the resistance can be reduced subject to the time/resist- ance column with the lowest load, or increased subject to the time/resist- ance column with the highest load. The time/resistance profile preset by the user remains intact.

1EN >> selection and setting of programs >> 21 Preset programs (P 2 – 7) Load proles

• The preset programs with their load profiles offer you a multitude of pos- sibilities to adjust your training depending on your goals.

• The workouts are varied which keeps motivation high even if your spirits are sagging.

• You get the most out of your workouts, taking into consideration your general fitness level. The settings to be completed for the 6 preset programs with load profiles are in principle the same for all programs:

• You select the workout time or workout distance as well as the calories to be used.

• The computer calculates the optimum target heart rate based on your age. This target heart rate is constantly displayed. Monitor your current heart rate and adjust the load accordingly.

• You can adjust the load by adjusting the cadence or resistance. Selection Turn the selection button until the programs 2, 3, 4, 5, 6 or 7 are displayed. Confirm your selection by pressing the selection button. Settings Workout time (TIME)/workout distance (DIST): After selecting one of these programs, TIME will blink. You can then choose to either set the workout time or distance (DIST). The computer will skip distance if a time was entered. If no time is chosen the distance setting is activated.

• Turn the selection key until the desired workout time appears. Confirm your selection by pressing the selection button. Calories (CAL): After setting the workout time or 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. Age: After selecting the calories to be burned, AGE will blink on the display.

• Turn the selection button until your age appears. Confirm your selection by pressing the selection button. Begin your workout When all settings are complete the program display will blink. Start the work out by pressing the function key ST/SP. Settings during the workout You can adjust the resistance during the workout. The current resistance level is displayed. Control your heart rate by altering the cadence or resistance. The program’s underling time/resistance profile remains intact. Control your heart rate by altering the cadence or resistance.User Manual >> selection and setting of programs >> 22 Tour (P 2) This program starts with a resistance level of 6 for the first time/resistance column. You can decrease the resistance by up to 5 levels during the workout or increase it by up to 10. The program’s underling time/resistance profile remains intact. Transition (P 3) This program begins with a resistance level of 10 for the first time/resistance column. You can decrease the resistance by one level during the workout or increase it by up to 6. The program’s underling time/resistance profile remains intact.

STOP PROGRAMLEVELTIME SPEEDKPH AGEDIST CAL HEART RATESTOP PROGRAMLEVELTIME SPEEDKPH AGEDIST CAL HEART RATEEN >> selection and setting of programs >> 23 Hill (P 4) This program begins with a resistance level of 2 for the first time/resistance column. You can decrease the resistance by one level during the workout or increase it by up to 8. The program’s underling time/resistance profile remains intact. Mountain (P 5) This program begins with a resistance level of 2 for the first time/resistance column You can decrease the resistance by one level during the workout or increase it by up to 2. The program’s underling time/resistance profile remains intact. Summit (P 6) This program begins with a resistance level of 4 for the first time/resistance column. You can decrease the resistance by up to 3 levels during the workout or in- crease it by up to 4. The program’s underling time/resistance profile remains intact. Interval (P 7) This program begins with a resistance level of 4 for the first time/resistance column. You can decrease the resistance by up to 3 levels during the workout or in- crease it by up to 6. The program’s underling time/resistance profile remains intact. STOP PROGRAM LEVEL

STOP PROGRAM LEVEL TIME SPEEDKPH AGEDIST CAL HEART RATEUser Manual >> selection and setting of programs >> 24 The computer does not use medically valid calculation methods to calculate these values. The calculated values can therefore be inaccurate. Please see your physician for an accurate and medically valid measurement of your maximum heart rate.

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. Heart rate controlled programs When using a heart rate controlled program you can choose between two versions.

• If you wish to calculate the ideal heart rate for your workout and want to input this exact value, you would choose program 9 (Individual Heart Rate Control)

• If you wish to train at a target heart rate of 60 %, 70 % or 85 % of your maximum heart rate and have the computer calculate that value then you would choose program 10, 11, or 12 (Heart Rate Control). Individual Heart Rate Control Program (P 9) Features of this program

• You select the heart rate for your workout, as well as the workout time or workout distance and the amount of calories to be burned.

• These preset values cannot be changed during the workout.

• The heart rate control program increases or decreases the resistance depending on the current heart rate. If the current heart rate exceeds the preset value the resistance is lowered automatically.

• Is the current heart rate below the preset value the resistance is increased automatically until the preset heart rate is reached.

• Should the current heart rate remain below the preset value even at the highest resistance level, the user can increase the cadence to reach the preset value. Selection Turn the selection button until PROGRAM 9 is displayed. Confirm your selec- tion by pressing the selection button. Settings Workout time (TIME)/workout distance (DIST): After selecting PROGRAM 9, TIME will blink. You can then choose to either set the workout time or distance (DIST). The computer will skip distance if a time was entered. If no time is chosen the distance setting is activated.

• Turn the selection key until the desired workout time appears. Confirm your selection by pressing the selection button. STOP PROGRAMLEVELTIME SPEEDKPH AGEDIST CAL HEART RATEEN >> selection and setting of programs >> 25 Calories (CAL): After setting the workout time or 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. Target heart rate (TARGET HR): After selecting the calories to be burned, target heart rate (TARGET HR) will blink on the display.

• Turn the selection button until the target heart rate for your workout appears on the display. Confirm your selection by pressing the selection button. Begin your workout When all settings are complete the program display will blink. Start the work out by pressing the function key ST/SP. Settings during the training The computer adjusts the resistance. Control your heart rate by adjusting the cadence. The program starts with resistance level 1. Do not adjust the resistance, the computer will adjust the resistance automatically.

KPH AGE DIST CAL TARGET HR HEART RATE 1User Manual >> selection and setting of programs >> 26 Heart Rate Control Program (P 10 – 12) Features of this program The computer calculates your target heart rate based on the input values. Program 10: 60 % of maximum heart rate Program 11: 75 % of maximum heart rate Program 12: 85 % of maximum heart rate

• These preset values cannot be changed during the workout.

• The heart rate control program increases or decreases the resistance depending on the cadence as well as the current heart rate. If the current heart rate exceeds the preset value the resistance is lowered automatically.

• Is the current heart rate below the preset value the resistance is increased automatically until the preset heart rate is reached.

• Should the current heart rate remain below the preset value even at the highest resistance level, the user can increase the cadence to reach the preset value. Selection Turn the selection button until program 10, 11, or 12 appear. Confirm your selection by pressing the selection button. Settings Workout time (TIME)/workout distance (DIST): After selecting program 10, 11 or 12, TIME will blink. You can then choose to either set the workout time or distance (DIST). The computer will skip distance if a time was entered. If no time is chosen the distance setting is activated.

• Turn the selection key until the desired workout time appears. Confirm your selection by pressing the selection button. Calories (CAL): After setting the workout time or 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. STOP PROGRAM LEVEL

>> selection and setting of programs >> 27 Age: After selecting the calories to be used, AGE will blink on the display.

• Turn the selection button until your age appears. Confirm your selection by pressing the selection button. Begin your workout When all settings are complete the program display will blink. Start the work out by pressing the function key ST/SP. Settings during the training The computer automatically adjusts the resistance. Control your heart rate by changing the cadence. The program starts at resistance level 1. Do not adjust the resistance, the computer will adjust the resistance automatically.

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.

AGE DIST CAL TARGET HR HEART RATEUser Manual >> selection and setting of programs >> 28

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). BMI-BMR-Body Fat Measurement (P 8) Features of this program

• The computer calculates BMI, BMR as well as body fat in % (FAT %), based on the values entered. The measured percent value of body fat is then assigned one of 9 body type. This is done with the function body type.

• There is no further action required. Selection Turn the selection button until PROGRAM 8 is displayed. Confirm your selec- tion by pressing the selection button. Settings Gender: After choosing PROGRAM 8 (BMI-BMR-Body Fat Measurement), gender will blink on the display.

• Turn the selection button until the male or female symbol appears on the display. Confirm your selection by pressing the selection button. Height: After entering the gender, HEIGHT will blink on the display.

• Turn the selection button until the correct height is displayed. Confirm the selection by pressing the selection button. Weight: After entering the height, WEIGHT, will blink on the display.

• Turn the selection button until the correct weight is displayed. Confirm the selection by pressing the selection button. Age: After entering the weight, AGE will blink on the display.

• Turn the selection button until the correct age is displayed. Confirm the selection by pressing the selection button. The calculation starts After having entered all values the program display will blink. Start the calcu- lation by pressing the function key ST/SP. Attention: The hands have to be placed on the hand pulse sensors immedi- ately after pressing the ST/SP-key and remain there until the values for BMI, BMR and FAT % have been calculated and appear on the display. This calcula- tion may take several seconds. STOP PROGRAMHEIGHTAGEEN >> selection and setting of programs >> 29 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).

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 >User Manual >> selection and setting of programs >> 30

The assignment to these categories of body types (Type 1 – 9) is based only on the computer calculated value of body fat percent. The system developed by psychologist William Shelden in the 40th, of the three body types: Ektomorph (petite to slouchy), Endomorph (strong to muscular), and Mesomorph (round to obese) is based on other principles. 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 Body type The percent of body fat calculated by the computer is assigned to 9 body types. They are differentiated by a lower or higher value of body fat. The as- signment is made in increments of 5 %. Type Nr. Body fat 1 5 % – 9 % low body fat 2 10 % – 14 % low to recommended body fat for men 3 15 % – 19 % recommended body fat for men 4 20 % – 24 % recommended body fat for women 5 25 % – 29 % elevated body fat 6 30 % – 34 % very elevated body fat 7 35 % – 39 % per definition obese 8 40 % – 44 % pronounced obesity 9 45 % – 50 % massive obesity 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.

The recovery program is not able to take a measurement of your heart rate is below 72 beats per minute at the beginning of the program. Once the recovery program is started the previously selected pro- gram stops. Should you decide to continue working out, choose any program. 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 Press the RECOVERY-key at the end of your workout session. The time/resist- ance columns on the control panel will display the symbol of a heart. The display START changes to STOP. The Recovery Program starts when you press the RECOVERY-key. It is not necessary to confirm 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).User Manual >> selection and setting of programs >> 32

Reset all settings – RESET To reset the computer to its original position, press the function key ST/SP for a minimum of 4 seconds until the beep tone sounds and the original values are displayed. Pause/interrupt exercise and reset The programs can be interrupted at any time. Simply press the function key ST/SP. The program is stopped immediately. To restart press the ST/SP-key again. The program starts 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. START PROGRAMHEIGHTAGE STOP PROGRAMLEVELTIME SPEED KPH AGE

>> frequently asked questions >> 33

If you stop the workout without pressing the RESET-key all data is deleted after 4 minutes have passed and all functions are reset.

Detailed information about the subjects of heart rate and heart rate control can be found in the corresponding chapters and on the ENERGETICS CD “Personal Training Instruction“. Frequently asked questions How are the computer settings reset?

1. Reset: Keep the ST/SP-key depressed for a minimum of 3 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. Is it possible to interrupt the workout/program? If the workout is to be interrupted and later resumed, press ST/SP 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 ST/SP 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 are personal values entered? The input of personal values is necessary for the BMI-Body Fat Measurement (P 8) only. Choose this program and enter the personal values. What calculations are used to gure the target heart rate for the programs? The computer calculates all values for target heart rate (TARGET HR) based on the maximum heart rate for your age. Calculation of maximum heart rate (HR): 220 – age = max. HR As target heart rate the value of 70 % of the maximum heart rate is applied. Exceptions are the heart rate controlled programs 9 – 12.User Manual >> service >> 34 Service Troubleshooting Error message E1: The computer receives no signal from the motor or the signal is interrupted. E2: There is no connection between the power board and the computer or the power board is defective. E4: The computer receives no signal during the BMI-BMR-Body Fat Measurement test mode. 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-204. Check if your chest strap runs on a frequency of between 5,4 – 5,7 Hz.

• BMR (Basal Metabolic Rate)

DIST CALHEART RATEDE

• Programme3–Transition

• BMR (Basal Metabolic Rate)

• BMR (Basal Metabolic Rate)

• BMR (Basal Metabolic Rate)

• BMR (Basal Metabolic Rate)

STOP PROGRAMLEVELTIME RPMAGEODO WATT HEART RATEDA

• BMR (Basal Metabolic Rate)

DIST CAL HEART RATEDA

STOP PROGRAMLEVELTIME RPMAGEODO WATT HEART RATEPL

• BMR (Basal Metabolic Rate)

DIST CALHEART RATEPL

• BMR (Basal Metabolic Rate)

• BMR (Basal Metabolic Rate)

DIST CALHEART RATEHU

• BMR (Basal Metabolic Rate)

• Program3–Prehod=Transition

• BMR (Basal Metabolic Rate)

• BMR (Basal Metabolic Rate)

• BMR (Basal Metabolic Rate)

• BMR (Basal Metabolic Rate)

Personal Training Instruction„

(C1) – MODE (C2) – RECOVERY (C3) ST/SP (C4)

00 ( ST/SP . 07 >> – >>

1AR 21 >> >> (P 2 – 7)

Personal Training Instruction„

Personal Training Instruction„