8
OWNER’S MANUAL • E4R
MANUAL
1. Select the manual function by pressing the
MANUAL key after the meter has been switched on
or after pressing the RESET key.
2. The TIME display will start to flash. Choose
the desired duration of workout by using the
arrow keys (10-90 minutes in steps of 5 minutes).
Press ENTER. The equipment uses this value
to calculate the duration of the different effort
levels during the program.
3. Enter your weight by using the arrow keys
(default value 70 kg in the DISTANCE window).
The display reads KG. Press ENTER.
4. Begin your workout.
5. You can adjust the effort level (1-16) with the
arrow keys, and the columns indicate the chosen
effort level.
WATT CONTROL
Exercising within a certain effort range affects
the system in different ways, just as exercising
within a certain pulse range does. If you exercise
at too low an effort level for your condition,
you will not necessarily achieve the desired
result even if you exercise regularly. The WATT
CONTROL program enables training at a certain
effort level, e.g. at 100 watts.
1. Select the WATT CONTROL program by pressing
the WATT CONTROL key after the meter has been
switched on or after pressing the RESET key.
2. The EFFORT display will start to flash. Set the
desired effort value in watts (20-400 W in steps
of 5 W, default 100 W) by using the arrow keys.
Press ENTER.
3. The TIME display will start to flash. Choose the
desired duration of workout by using the arrow
keys (10-90 minutes in steps of 5 minutes).
Press ENTER. The equipment uses this value
to calculate the duration of the different effort
levels during the program.
4. Enter your weight by using the arrow keys
(default value 70 kg in the DISTANCE window).
The display reads KG. Press ENTER.
5. Begin your workout.
6. You can adjust the profile effort level with
the arrow keys, and the columns in the display
indicate the chosen effort level.
TARGET HR
The TARGET HR program enables training at the
requested pulse level. The program requires
measurement of heart rate.
1. Select the TARGET HR program by pressing
TARGET HR after the meter has been switched on
or after pressing RESET.
2. The HR display will start to flash. Set the
desired heart rate value (default 110 bpm) by
using the arrow keys. Press ENTER.
NOTE! The preset value can be changed during the
training.
3. The TIME display will start to flash. Choose the
desired duration of workout by using the arrow
keys (10-90 minutes in steps of 5 minutes).
Press ENTER. The equipment uses this value
to calculate the duration of the different effort
levels during the program.
4. Enter your weight by using the arrow keys
(default value 70 kg in the DISTANCE window).
The display reads KG. Press ENTER.
5. Begin your workout. If the set heart rate value
seems too strenuous or easy, change the heart
rate value by using the arrow keys. The display
shows the present heart rate level.
PROGRAMS
This program contains ready-made training
profiles. The program changes the effort / heart
rate level during your workout. The display
shows the profile and the changes. The pre-
programmed profiles are designed to make your
training routine more varied and interesting: you
can use any of the profiles as the basis for your
workout, but you should adjust the effort range
before or during the exercise session to suit your
fitness level by using the arrow keys.
PROFILE P1. 3-peak effort profile for the
improvement of oxygen uptake capacity. With
peaks relatively short in duration, this profile is
suitable for beginners. With default setting, max.
watt value is 182, average watt value is 121.