Your strength level and training index (2)
Physical Fitness Level | The "Aerobic power measurement" program evaluates your physical fitness |
and Training Index | level according to 5 levels, it also evaluates your maximum oxygen uptake |
with an estimated value. Based on the result, you can choose your own train- | |
| ing index (program type and exercise intensity) from the following. |
1 Automatic Training
•In this program, the exercise intensity is set by the target pulse rate (beats per minute: bpm). Select your target pulse rate from the following table, based on your age and physical fitness level (PFL) from 1 to 5.
•If the target you select is difficult, reduce the target pulse rate by 10 bpm. You need not work hard from the beginning, continuing is most important.
•This table is arranged so that even people who have not exercised so much can benefit. The targets in this table may be too easy for people who exer- cise often. If you have confidence, increase your target in 10 bpm units, referring to the target zone in the illustration on page 22.
•Exercise for at least a 15 minute period. If possible a 20 ~ 30 minute period is even better.
•If overweight control (calorie combustion) is the purpose of the exercise, set the target pulse rate lower so that you can easily exercise even while watching TV, but extend your exercise time longer, exceeding 30 minutes.
PFL | 20~30s | 40~50s | over 60s | |
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| 1 | 110 bpm | 100 bpm | 95 bpm |
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2 | ~ 3 | 120 bpm | 110 bpm | 105 bpm |
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4 | ~ 5 | 130 bpm | 120 bpm | 115 bpm |
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2 Isopower Training
•In this program the exercise intensity is set by the work rate: wattage. Se- lect the target wattage from the table shown below, according to your PWCmax. value provided by the Aerobic Power Measurement.
•If the selected wattage proves too hard for you, try again at the level 10 watts lower. When it becomes easy enough, raise the target by 10 watts.
•Exercise for at least a 15 minute period. If possible a 20 ~ 30 minute period is even better. Since warm up takes 3 minutes, set your actual exercise time to "actual exercise time + 3 minutes".
PWC max | Target Wattage | PWC max | Target Wattage |
100 watt | 40 watt | 220 watt | 90 watt |
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120 watt | 50 watt | 240 watt | 95 watt |
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140 watt | 55 watt | 260 watt | 105 watt |
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160 watt | 65 watt | 300 watt | 120 watt |
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180 watt | 70 watt | 350 watt | 140 watt |
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200 watt | 80 watt | 400 watt | 160 watt |
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3 Interval Training
•In this program, select one of the 4 patterns (TLD 1 ~ 4) depending on the power you want to improve, then set the exercise intensity by the pedal resistance (torque: kg·m.).
•This program is for people with a long history of exercise.
•The following is a reference. Settings should match your physical fitness level and purpose.
•Exercise for at least a 15 minute period. If possible a 20 ~ 30 minute period is even better. Since warm up takes 3 minutes, set your exercise time to "actual exercise time + 3 minutes".
•Depending on the physical fitness level and purpose, some people may exercise at a higher pulse limit than the value calculated by age. In such instances, set the pulse limit slightly higher, being conscious of your own physical condition.
•If you select the stamina aerobic power development pattern (TLD 3), maintain your pulse rate in the 60 ~ 80% range of the illustration on page 22.
TLD 1 |
| TLD 2 |
| TLD 3 |
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PWC max |
| Pedal | PWC max |
| Pedal | PWC max |
| Pedal |
| Torque |
| Torque |
| Torque | |||
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150 watt |
| 1.5 kg·m | 150 watt |
| 1.4 kg·m | 150 watt |
| 1.3 kg·m |
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200 watt |
| 2.0 kg·m | 200 watt |
| 1.8 kg·m | 200 watt |
| 1.7 kg·m |
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250 watt |
| 2.5 kg·m | 250 watt |
| 2.3 kg·m | 250 watt |
| 2.1 kg·m |
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300 watt |
| 3.0 kg·m | 300 watt |
| 2.8 kg·m | 300 watt |
| 2.6 kg·m |
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350 watt |
| 3.5 kg·m | 350 watt |
| 3.2 kg·m | 350 watt |
| 3.0 kg·m |
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400 watt |
| 4.0 kg·m | 400 watt |
| 3.7 kg·m | 400 watt |
| 3.5 kg·m |
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4 Hill Profile Training
• Merely select one of the 9 patterns of this program. Try different hill pro- files (shape of the mountain) in a range where you don't feel too much difficulty. The exercise intensity can also be adjusted by pedaling slower or faster depending on the changes of pedal resistance.
• First, choose the most suitable preference (PRF) according to your PWCmax value, from the table shown below.
• The exercise time is initially set as 16 minutes, but you can revise it down to minimum 3 minutes or up to 99 minutes.
PWC max | 140 watt | 175 watt | 195 watt | 240 watt | 290 watt | 310 watt | 330 watt | ~ |
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Exercise Pattern(PRF) | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 |
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Calorie Consumption | 75 kcal | 95 kcal | 110 kcal | 120 kcal | 130 kcal | 140 kcal | 155 kcal | 200 kcal |
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• The calorie consumption provided above is based on the cadence of 60 rpm and the exercise time of 16 minutes. The calorie expenditure will vary in proportion with the pedal cadence and the exercise time.
5 Manual Training
•In this program, the exercise intensity is set by the pedal resistance (torque: kg·m.).
•Exercise for at least a 15 minute period. If possible a 20 ~ 30 minute period is even better. Since the warm up takes 3 minutes, set your exercise time to "actual exercise time + 3 minutes".
PWC max | Pedal Torque(kg·m) | PWC max | Pedal Torque(kg·m) | |||||
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50 rpm | 70 rpm | 90 rpm | 50 rpm | 70 rpm | 90 rpm | |||
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120 watt | 0.9 | 0.7 | 0.5 | 240 watt | 1.9 | 1.3 | 1.1 | |
140 watt | 1.1 | 0.8 | 0.6 | 260 watt | 2.0 | 1.5 | 1.1 | |
160 watt | 1.2 | 0.9 | 0.7 | 280 watt | 2.1 | 1.6 | 1.2 | |
180 watt | 1.4 | 1.0 | 0.8 | 300 watt | 2.3 | 1.7 | 1.3 | |
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200 watt | 1.6 | 1.1 | 0.9 | 350 watt | 2.7 | 1.9 | 1.5 | |
220 watt | 1.7 | 1.2 | 1.0 | 400 watt | 3.1 | 2.2 | 1.7 | |
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