General Rules - Kettler SK Handbuch

entries of your maximum pulse in the menu: Default Settings –
> Default Setting Pulse. If no data is available, an age of 50
years and a maximum pulse of 170 are set automatically.
Programmes –> HRC (individual)
The menu item "HRC (individual)" contains 3 training profiles.
You can edit the duration and the intensity of these profiles.
Note:
On how to create an "HRC (individual)" pressing "Edit", plea-
se see page 15.
Programmes > IPN Test
The IPN test requires the displayed personal data to calculate
a performance profile and a target pulse. If information is
lacking, the "Training" soft button is not available.
Press "Training" to go to the ready-to-train mode with display
of the performance profile.
Press "Presets" to go to the input of personal data. The purpo-
se of the IPN test is providing you with a training recommen-
dation for another training. For this purpose, you will be
required to reach your target pulse within a maximum of 15
minutes as from the second level. If it is achieved, the pulse
display will flash. You are required to continue the training
until the end of this level to see the result.
Note:
If you do not reach the target pulse, you will receive a notifi-
cation. In this case, you will be required to increase your data
under training activity and repeat the test.
Programmes > Coach Health / Power
After having completed the IPN test, you will receive your test
result with an arrow on a scale. A total of 24 training sessi-
ons are composed which you can find under IPN test.
You can choose between two kinds of training:
Health = health training or Power = power training. If you
would like to improve the overall condition of your body, sel-
ect "Health". If you would like to improve your fitness, select
"Power".
Press "Presets" to change the training time.
Note:
If there is no fitness test, you will receive corresponding infor-
mation.
Remarks:
1. Prior to the first IPN test, we suggest a settling in period of
4x30 minutes within 2 weeks. We advise you to train with an
intensity you feel comfortable with at a pedalling rate of 50-
60 revs/min.
2. You are advised to do the first test relaxed and without any
serious health problems (we recommend a training break of at
least one day prior to the test). The heart rate at rest should
have been determined prior to the test by determining the
average value after at least three measurements directly after
having woken up.
3. After 24 training sessions or after 12 weeks you will be
advised to do another test to check the training intensities. For
this purpose, determine the heart rate at rest again according
to the steps described above and adhere to the described gui-
delines.
4. After these 24 training sessions and/or after the second
test, you will get a new block with 24 sessions.
5. If you change between health and power training, the trai-
ning sessions done until this moment are not taken into consi-
deration anymore.

General rules:

For the health training we recommend 2 sessions/week.
For the improvement in performance training we recommend
3 sessions/week.
You are advised, if possible, not to take a break longer than
7 days between two sessions. You should, however, take a
break of at least 1 day between two sessions and/or should
not do more than 5 sessions per week.
After illness or training interruption of not more than 3 weeks,
continue your training block at the current level. In the case of
a training interruption longer than 3 weeks, you are advised
to complete a new test.
For people taking a ß-blocker, the test does not make any
sense and is not recommended!
People under the age of 17 are not permitted to take the test.
25
GB