Kettler Tour 300 Montageanleitung Seite 51

– EN – Biometrics exercise bike
Training recommendation
Always remember the stretching exercises afterwards in
order to avoid injuries and muscle ache.
4 week training plan for beginners on the home trainer
1st week 2nd week
Monday 20 minutes at low
15 minutes at low
impact stage 1 -3
impact stage 1 -3
Tuesday Break Break
Wednesday 15 minutes at low 20 minutes at low
impact stage 1 -3 impact stage 1 -3
Thursday Break Break
Friday 15 minutes at low 20 minutes at low
impact stage 1 -3 impact stage 1 -3
Saturday Break Break
Sunday Break Break
Tip: From the 5th week increase the duration of the exercise inter-
vals until you can run for 20 to 30 minutes without interruption.
Ensure that you training pulse is approx. 60 - 65% of your maxi-
mum pulse frequency in the first 8 weeks and does not exceed
75%.
3rd week 4th week
30 minutes at low 30 minutes at
impact stage 1 -3 medium impact
stage 4-6
30 minutes at low 30 minutes at
impact stage 1 -3 medium impact
stage 4-6
Break Break
30 minutes at low 30 minutes at
impact stage 1 -3 medium impact
stage 4-6
Break Break
30 minutes at low 30 minutes at
impact stage 1 -3 medium impact
stage 4-6
Break Break
EN
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