2YOUR STRENGTH LEVEL AND TRAINING INDEX
HR control 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 fol- lowing 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 exercise often. If you have confidence, increase your target in 10 bpm units, referring to the target zone in the illustration on page 24 ~ 25.
•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 ex- ercise, set the target pulse rate lower so that you can easily exercise even while watching TV, but extend your exercise time longer, ex- ceeding 30 minutes.
PFL | 20 ~ 30s | 40 ~ 50s | over 60s |
1 | 110bpm | 100bpm | 95bpm |
2 ~ 3 | 120bpm | 110bpm | 105bpm |
4 ~ 5 | 130bpm | 120bpm | 115bpm |
Constant wattage control training
• In this program the exercise intensity is set by the work rate: watt- age. Select the target wattage from the table shown below, according to your PWCmax. value provided by the Aerobic Power Measure- ment.
• 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 |
120 watt | 50 watt | 240 watt | 95 watt |
140 watt | 55 watt | 260 watt | 105 watt |
160 watt | 65 watt | 300 watt | 120 watt |
180 watt | 70 watt | 350 watt | 140 watt |
200 watt | 80 watt | 400 watt | 160 watt |
Hill training
• Merely select one of the 3 hill profile training patterns in this pro- gram. Try different hill profiles (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 right.
• The cycle time for a given pattern is 15 minutes. The same pattern is repeated in accordance with the exercise time.
• The calorie consumption provided right is based on the cadence of 60 rpm and the exercise time of 20 minutes. The calorie expenditure will vary in proportion with the pedal cadence and the exercise time.
PWC max | 140 watt | 195 watt | 240 watt |
Exercise Pattern | 1 | 3 | 2 |
Caloric Consumption | 88 kcal | 107 kcal | 116 kcal |
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