Racer 1 - Indoor bike trainer KETTLER - Free user manual and instructions

USER MANUAL Racer 1 KETTLER

• Defective or damaged parts must be exchanged immediately. Only use original KETTLER spare parts.

• The device may not be used until after repairs are complet- ed.

• The safety level of the device can only be maintained provid- ed that it is regularly inspected for damage and wear and tear. For your safety:

• Please clarify with your general practitioner before you start with the training, whether or not your health condition allows you to train with this device. The diagnostic findings should be the basis for the determination of your training pro- gramme. Wrong or excessive training can cause damage to your health. Safety instructions Please observe the following instructions for your own safety:

• The training device must be set up on an appropriate and firm surface.

• Inspect the connections for firm fitting before initial operation and additionally after approximately six operation days.

• In order to prevent injuries caused by wrong stress or over- stress, the training device may only be used in accordance with the instructions.

• It is not recommended to permanently set up the device in humid rooms due to the resulting corrosion development.

• Assure yourself regularly that the training device functions properly and that it is in duly condition.

• The operator is responsible for the safety controls, which have to be carried out on a regular and proper basis. Table of contents Safety instructions 12

• Function area / keys 13 Pulse measurement

• Indication area / display 14-15 Starting the computer 16

• Insertion of batteries 16

• Changing the batteries 16

• Starting the computer without previous knowledge 16

• Setting the time 16 Training 17 Personal training default settings 17

• SCAN operation 17 Recovery (measurement of pulse at recovery) 18

• Calculation of fitness level 18 Changing the batteries 19

• Disposal 18-19 of used batteries and accumulators Options for pulse registration 19

• Instructions for pulse measurement 19 Training instructions 20

• Endurance training 20

• Exercise intensity 20

ST 7609-68 Short description The device has a function area with keys and a display area with varying symbols and graphics. Function area / keys MODE When pressing the MODE key without accomplishing any training activities, the symbol P appears at the top left side. In this mode, all functions can be set. By briefly pressing the MODE key, you select different functions [TIME, DISTANCE, CALORIES or PULSE], the dis- play and your personal settings. Keeping the MODE key pressed for a while will set all val- ues to >0<. SET With the SET key, the standard values are set. For this the device must be in idle state > shown in the display in the upper left: P. Through shortly pressing the SET key, the set- ting values of the differing functions increases > [TIME; DISTANCE, CALORIES or PULSE]. If the SET key is pressed for a longer time, the setting values can be reached in a quicker counting sequence. RESET Pressing the RESET key will set the functions to >0<. When setting the default values of each function, only the value of each individual function will be set to >0< by shortly pressing the RESET key. Keeping the RESET key pressed for a longer time, all values are set to >0<; this corresponds to a restart of the computer. In this case, the time setting must be entered again. When changing the batteries, all values are also reset to >0<. RECOVERY Nutzen Sie die RECOVERY-Taste zur Aktivierung der Erhol- ungspulsfunktion nach dem Training. Pulse measurement Pulse can be measured in three different ways:

The connector is plugged into the jack.

3. With a chest strap + plug-in receiver (optional)

If the chest strap option is used, the chest strap must be connected with the training computer via a plug- in receiver. Chest strap and plug-in receiver can be ordered additionally.Training and operating instructions

Displayed values between 40 – 220 Training time (TIME) Time 24 hours Pulse (PULSE) Distance (DISTANCE)

Displayed values between

Displayed values between 0:00 – 99:59 Displayed values between 0 – 9999 Energy consumption CALORIES (KCAL) The heart symbol flashes when signal is identified. However, the data are only rough values comparing different exercises. They can- not be used for medical purposes. As soon as you hold the handle sensors with both hands, the display indicates your current heart rate. You may enter a target value before starting the training. If the heart rate exceeds this target value, an acoustic alarm sounds to make you aware of such. Indication area / display On the display, one large- sized display plus several dis- play segments in the lower area of the display appear at the same time. After the completion of each training session, training data are saved and can be accessed for the next training session. Any new data are added. After the completion of the training ses- sion, or if the training session is interrupt- ed, the computer switches to sleep mode after 4 minutes. Only time is displayed.ST 7609-68

Step frequency (RPM) – Round per Minute Pedal rotation per minute Displayed values between

Speed (SPEED) (KM/H) or (Mi/H) Displayed values between 11 – 199 Symbols Meaning SCAN Training Change of display and counting of individual values on the large-size display during the training Large-size SCAN display of e.g. RPM Small-size SCAN display of e.g. RPM Stop and SCAN When training is interrupted Changing the recent values of the display to be indicated in large size without counting Stop / programme When starting or interrupting the training session Setting functional options Changing display of all functions in large size. The abbreviation of each function appears on the left side of the display. TM = TIME = training time DST = DISTANCE = distance covered CAL = CALORIES = energy / calorific consump- tion PLS = PULSE = heart rate RPM = Round Per Minute = step frequency SPD = SPEED For any value that appears on the large-size display, the corresponding function flashes in the small window.Training and operating instructions

Starting the computer Insert two batteries (1.5V UM 3/AA). The computer starts a segment test indicating all available symbols plus confirmation sound. The figure "78.0" appears for a short time followed by the display for time setting – hour and minute "00:00". Setting time Time can be changed by pressing the SET and MODE keys: The hour display flashes. The current hour is set with the SET key. If you briefly press the SET key, the hour value is increased by one fig- ure. Keeping the SET key pressed will accelerate the counting of the hour value to be set. If the desired value has been missed by mistake, the SET key can be kept pressed for accelerated counting, or the RESET key can be pressed and counting will start from >0<. Confirm the desired time value for the current hour with the MODE key. The minute display flashes. Set the time value for the current minute by means of SET, RESET and MODE as described above. After having confirmed the time setting for the current minute by pressing the MODE key, you will return to the programme menu for the setting of your personal training default settings. The first field for TIME flashes, and TM is indicated on the large display. Starting the computer without previous knowledge (guest) With this setting, you can start your training even without previous knowledge. Any information is shown on the dis- play. All values are counted from >0< upwards. For efficient training and for setting your personal training default settings, please read and observe any further instructions provided in the chapter "Personal training default settings".

ST 7609-68 Training Personal exercising specifications General - Without particular preliminary settings, the values in the individual functions [TIME, DISTANCE; CALORIES and PULSE] count from >0< upwards. - For reasonable exercising, it is sufficient to merely set a target value in one function [TIME, DISTANCE, CALO- RIEN or PULSE]. - If a personal target value is set as an exercise specifi- cation, the computer counts from this value downwards. When reaching the target value >0<, an acoustic sig- nal sounds off. If afterwards, without setting of a new target value, you continue exercising, the computer counts in this mode from >0< upwards again. - Once target values have been set, during exercising these cannot be changed, only during a standstill. Target value specifications The setting of the target values is the same with all func- tions: e.g. DISTANCE

1. Press the MODE key until in the field the number blinks

in the field DISTANCE and the large number is in the display (identification > DST).

2. Through shortly pressing the key SET, you increase the

value. E.g. DISTANCE in 0.5 km steps. If you press and hold the SET key, the set value is counted quicker.

3. If you would like to reduce the target value again,

shortly press the RESET KEY: Counting will begin again from >0<. Press the SET key again until the target value has been reached.

4. If you have set the target value, press the MODE key.

The value is then stored in this function and you go to the next function, e.g. CALORIES.

5. Enter the specification values if possible only in one

function because otherwise the exercise goals will be overlapped. E.g. if you would reach the preset time goal earlier than the preset distance goal.

6. The specified values in the other functions [TIME;

CALORIES or PULSE] are, as described with 1-4, also entered with the keys SET, RESET and MODE. After finishing the presettings, you can begin with exercis- ing. During the exercise session, in the display the display of the different functions changes every 6 seconds. If you press the MODE key during this display, the selected func- tion remains in the display in large numbers. In the small display the function name blinks, e.g. PULSE. Pressing the MODE key again operates the SCAN opera- tion > display change every 6 seconds.Training and operating instructions

RECOVERY Pressing the RECOVERY key will start the recovery pulse measurement at the end of the training unit. Deviations and your fitness level are calculated from your initial and final pulse. In case of equal training units, the improve- ment of the fitness level is a measurement for increased fit- ness. As soon as the target values are reached, you can finish the training session, press the recovery key and rest your hands on the hand pulse sensors. In the case of a previous pulse measurement, the display indicates 00:60 for time, and the current pulse value flash- es on the PULSE segment display (right). Time count-down starts from 00:60. Rest your hands on the hand pulse sen- sors until the count-down has reached >0<. A value between F1 and F6 is indicated on the display. F1 is the best and F6 the worst status. Pressing the RECOVERY key again will finish the function. Calculation of fitness score The computer calculates and assess the difference between the training and recovery heart rate and the resulting "fitness score" according to the follow- ing formula: P1 = Training pulse P2 = Recovery pulse Score 1 = very good Score 6 = poor A comparison of the training and recovery heart rate is a quick and easy way in which to determine physical fitness. The fitness score is an orientation value to asses your recovering ability after physical exercise. Before pressing the recovery heart rate but- ton and determining your fitness score, you should train at your own level of intensity for a significant period of time e.g. 10 minutes. For regular cardio- vascular training you will discover that your "fitness score" improves. Change of batteries If the display is only slightly illuminated, the batteries must be changed. The values and default settings of the previ- ous training session will get lost. The time setting must be entered again. Disposal of used batteries and storage bat- teries This symbol tells you that batteries and storage batteries must not be disposed of with the normal household waste. The symbols Hg (mercury) and Pb (lead) underneath the crossed-out rubbish bin also tell you that the battery or storage battery contains more than 0.0005% mercury or more than 0.004% lead. Improper disposal damages the environment and can

damage people’s health. Recycling of materials conserves pre-cious raw materials. When disposing of the appliance, removeall batteries and storage batteries from the product and handthem over to the collection point for the recycling of batteries orelectrical or electronic appliances. Information about the appro-priate collection points can be obtained from your local authori-ties, your waste disposal team or in the outlet where this appli-ance was sold. Possibilities for Pulse Measurement The pulse measurement starts as soon as the heart in the displayblinks in time with your pulse beat. With ear clip The pulse sensor works with infrared light and measures thevariations in translucence in your skin, which are produced byyour pulse beat. Rub your ear ten times strongly to activate theblood circulation before attaching the pulse sensor to your ear-lobe. Avoid disturbing pulses.• Attach the ear clip properly to your earlobe and look for thebest point for the measurement (heart symbol blinks withoutinterruption).• Do not train directly under strong incidence of light, e.g.neon light, halogen light, spotlight, sun light.• Completely eliminate any shocks or bounces of the ear sen-sor and the cable. Always attach the cable with a clip atyour clothing or, even better, at your headband. With chest strap If a chest strap should be used optionally, the connectionbetween the chest strap and the training computer must beestablished by using a plug-in receiver. Chest strap and plug-inreceiver can be ordered subsequently. With hand pulse An extra-low voltage caused by the contractions of your heart isregistered by the hand sensors and evaluated by the electronicsassembly of the device.• Always grab the contact faces with both hands.• Avoid jerky grasping.• Hold your hands calmly and avoid contractions and rubbingon the contact faces. Note: Pulse measurement can be accomplished: by ear clip, by handpulse, or by chest strap. If there is no ear clip or plug-in receiverin the pulse jack, hand pulse measurement is activated. If thereis an ear clip or plug-in receiver in the pulse jack, the handpulse measurement is automatically deactivated. There is noneed to pull out the connector of the hand pulse sensors.Options for pulse measurement.

Training and operating instructions Training Instructions For Your Safety: – Before beginning your program of exercise, consult your doc- tor to ensure that you are fit enough to use the equipment. Base your program of exercise on the advice given by your doctor. Incorrect or excessive exercise may damage your health. This device has particularly been designed and developed for leisure time sportsmen. It is excellently suited for cardiovascu- lar training. The training methodically has to be organised on the princi- ples of stamina training. This will predominantly cause changes and adaptations of the cardiovascular system. This includes the reduction of the resting pulse frequency and of the load pulse. This gives the heart more time for filling the ventricles and for the blood circulation of the cardiac musculature (through the coronary vessels. Moreover, depth of breathing and the vol- ume of air that can be breathed in (vital capacity) are increased. Further positive changes take place in the metabol- ic system. In order to achieve these positive changes, the train- ing has to be planned according to certain guidelines. Planning and control of your training The basis for your training planning is your current physical fit- ness condition. Your family doctor can diagnose your person- al fitness by means of an exercise tolerance test, which will constitute the basis for your training planning. If you have not undergone an exercise tolerance test, high training exertion and/or overstraining must be avoided in all cases. The fol- lowing rule should be considered in your planning: stamina training is controlled via the scope of exertion as well as via the level / intensity of exertion. Regarding exertion intensity The intensity of exertion should preferably be checked in your fitness training via your heart’s pulse rate. The maximum heart rate per minute of > 220 minus age must not be exceeded. The optimum training pulse is determined by age and training tar- get. Training target: fat burning/weight reduction The optimum pulse frequency is calculated using the empirical formula (220 – age x 0.65). Advice: fat burning for energy supply only gains significance after a minimum training period of 30 minutes. Training target cardio-vascular fitness: The optimum pulse frequency is calculated using the empirical formula (220 – age x 0.75). The intensity is predetermined in your training by means of the braking levels. As a beginner, you should avoid too high braking level settings for your training, as this will quickly lead to exceeding the recommended pulse rate range. Start by using a low braking level setting and then approach your optimum training pulse step by step. Do not forget to regu- larly check during your fitness training whether you still range within the intensity area according to the above stated rec- ommendations. Sports physicians consider the following load factors to be positive for fitness: Beginners should not start with training units of 30 to 60 min- utes. A beginner training could be organised as follows during the first four weeks: In order to have a personal training documentation, you can enter the training values achieved in the performance table. Prior to and after every training unit gymnastic exercises last- ing approx. 5 minutes serve the warming up and/or cooling down. There should be a day without training between two training units, if you later on prefer to train three times a week for 20 - 30 minutes each. Otherwise nothing can be said against a daily training. Frequency Duration daily 10 min 2-3 times weekly 20-30 min 1-2 times weekly 30-60 min Training frequency Extent of training session 3 times a week 2 minutes of training Break of 1 minute for physical exercises 2 minutes of training Break of 1 minute for physical exercises 2 minutes of training 3 times a week 3 minutes of training Break of 1 minute for physical exercises 3 minutes of training Break of 1 minute for physical exercises 2 minutes of training 3 times a week 4 minutes of training Break of 1 minute for physical exercises 4 minutes of training Break of 1 minute for physical exercises 3 minutes of training 3 times a week 5 minutes of training Break of 1 minute for physical exercises 4 minutes of training Break of 1 minute for physical exercises 4 minutes of training 4th week 3rd week 2nd week 1st week PulsediagrammFitness and Fat Burner