Kettler Ergorace Training And Operating Instructions

2 GB Table of Contents Safety instructions 2 • Service 2 • Your safety 2 Short description 3 • Display area / display 3 • Keys 3 • Resetting the Display 3 • Type of pulse measurement 3 • Device interface 3 • Selecting Language 3 • Display Settings 3 • Values and Symbols Displayed 4 Quick start (to become familiar) 4 • Training stand-by 4 • Beginning of training 4 • Interruption of training 4 • Stand-by 4 Main Menu 5 Menu –> Users 5 • Selecting User 5 • Entering User Data 5 • Sample Data “Thomas” 5 Menu –> Programme 5 • Performance (manual) 6 • Performance (preset) Profile 6 • Performance (individual) 6 • HRC (manual) 6 • HRC (preset) Profile 6 • HRC (individual) 6 Training 7 Select a training programme 7 • Performance (manual) “Count Down” 7 Current default settings 7 Training stand-by 7 • Performance (fixed) 7 Current default settings 7 Mode: Time or distance 8 Training stand-by 8 • Manual pulse input 8 “HRC Count Down” 8 Current default settings 8 Training stand-by 8 • Pulse-profile HRC (fixed) HRC-Profil 1 8 Current default settings 8 Training stand-by 8 Training 9 • Display change (multi-purpose display) 9 Training functions 9 • Operating mode • Monitoring of rotation speed/performance 9 • Pulse monitoring Target pulse 10 Maximum pulse 10 • (recovery pulse measuring) 10 • Interruption or end of training 10 • Resume training 11 Individual training profiles Editing 11 • Performance (individual) 11 • HRC (individual) 11 Main menu –> Default Settings 12 • 1. Display & functions 12 • 2. Training values 13 • 3. Pulse default settings 13 Main menu –> Settings 14 • 1. Units 14 • 2. Display 14 • 3. Time and date 14 • 4. Stand-by 15 • 5. Factory Settings 15 • 6. Firmware-Update 15 General information 15 • System beeps 15 • Recovery 15 • Switching time / distance 15 • Profile display during training 15 • Operation dependent on rotation speed 15 • Operation independent from rotation speed 15 • Calculating the average value 15 • Information on pulse measuring 15 with ear clip 15 with chest strap 16 • Malfunction of the training computer 16 • Information on the interface 16 Training instructions 16 • Endurance training 16 • Stress intensity 16 • Amount of stress 16 • Warm-Up 16 • Cool-Down 16 Glossary 16 This emblem in the instructions refers to the glossary, where the respective term is explained.. G Safety instructions Please observe the following instructions for your own safety: • The training appliance must be erected on a suitable and stable surface. • Before putting into operation for the first time and after the appliance has been in operation for appro- ximately 6 days, all connections must be checked to ensure a secure fit. • In order to prevent injuries caused by incorrect loa- ding or overloading, the training appliance may only be used as per instructions. • A permanent erection of the appliance in damp rooms is not recommended since rust will form. • Conduct regular checks to ensure that the functional efficiency and general overall condition of the trai- ning appliance are as they should be. • The Operator's responsibilities also include technical safety checks and must be conducted at regular intervals and with the required thoroughness and precision. • Defective or damaged components must be replaced immediately. • Use only original KETTLER spare parts • The appliance must not be used until repair work has been completed. • The level of safety of the appliance can only be maintained if it is checked at regular intervals for damage and wear-and-tear. For your safety: • Before taking up training, consult your GP to ensure that your state of health is such that the appliance is a suitable form of training for you. Your own perso- nal training programme should be based on the medical findings. Incorrect or excessive training can damage your health.

of the display panel. Selecting Language When switched on for the first time, the language menu. Use navigation keys “Up” and “Down” to select language. Press “Select” to accept language selection and to open the “Display” menu. Press “Cancel” to get back to the main menu. Settings will not be saved, display will be shown when switched on again. Display Settings After selecting the language, the menu for selecting brightness and contrast of the display is shown. Press “Back” to get back to the main menu. The settings will be saved. Press “Cancel” to get back to the main menu instantly. Settings will not be saved, display will be shown when switched on again. When the optimal contrast is set, there will be no heavy sha- des. The setting “Contrast” applies to the lower display and “Brightness” to both displays. Note: Function keys By means of these 4 keys, you can activate functions, which are then shown in the above display, e.g. Back, Menu etc. The functions of the keys may vary from one menu to the other. Navigation keys Use the navigation keys to select menu features or menu entry fields. Enter keys minus - / plus + By means of these keys, you can alter values, adjust the stress values for training and shift profiles. • “Plus” increases the values or alters settings • “Minus” reduces the values or alters settings • Press “Plus” or “Minus” for a longer period of time > quick modification • Press “Plus” and “Minus” at the same time: • Stress skips to smallest performance • Programmes skips to default setting • Value input skips to Off Resetting the Display (Software-Reset) Pressing the three keys at the same time, will restart the equipment. Type of pulse measurement The pulse measurement can be carried out in two ways: 1. Ear clip The plug is put into the pulse female connector; 2. built-in receiver and Polar chest strap T34 (please refer to the appropriate instructions) Ear clips must be taken off + Keys Pulse female connector Display values The illustrations show the operation as wheel ergometer. If the rotation speed corresponds to the example values on the display, the values for speed and distance at the cross ergonometers are lower At a pedal rate of 60 min -1 Wheel ergometer = 21.3 km/h Cross ergometer = 9.5 km/h Short descriptionv The electronic unit consists of function keys and a display. Display area / Display

4 GB Quick Start (Introduction, no settings) After turning on the power switch, first all features will be dis- played, then the total distance and total time. Training stand-by • After 10 seconds: Display Training Programme “Count Up” Beginning of training During pedalling the value displays are counting up. 1“ 10“ Display: current values Pedal rate, Speed, Distance, Work Out Time, Performance, Energy Consumption and Pulse (if activated). The % indica- tion above POWER shows the ratio of current performance to maximum performance to be set individually by each user. Changing performance during training: Press “Plus” to increase performance by 5 points Press “Minus” to decrease performance by 5 points Interruption of training If you achieve less than 10 pedal rotations/min, the electronic system will recognise a training interruption. Pedal rate and speed are displayed with “0”. Display: Average values, pedal rate, speed, performance and pulse (if measuring is active) Display: Total values distance, energy consumption and training time “Menu”, “User” will be explained on page 5 ff, “Display”on page 9, “Presettings” on page 7“, CoolDown” and “WarmUp on page 12/13. Stand-by (sleep mode) If there are no more workout impulses and no keys will be pressed, the display switches to standby mode. The only fea- ture being displayed is “POWER“. The switch off time can be set in the menu “Settings/Standby”. Pressing a key or resu- ming work out, will activate the workout mode again. Note: Pedal rate Value 0 – 199 Conversion Average (AVG single = request: pedal slower/faster both = dependent from rotation speed Average (AVG Speed Conversion sele- ctable Value 0 – 99,9 Distance Value 0 – 249 Time Value 0 – 99,59 Energy Consumption Conversion sele- ctable Conversion sele- ctable Value 0 – 9999 Performance Puls Maximal Puls Average (AVG Heart symbol (blinks) Warning (blinks) max.pulse +1 Target pulse overshot +11 Value 0 – 220 Conversion Alarm ON/OFF Percentage Curr. pulse/max pulse Conversion Value 0 – 600 Average (AVG Max. perform. achieved in HRC mode Curr. perform./ Max perform. Target pulse undershot -11

and Settings are grouped by topics. Users Use this menu to enter users and their individual data and set- tings and to select who will be the users during the next work out and who will be the users the next time the equipment will be switched on. Press “Select” to access the submenu under the menu option highlighted in black. Press “Training” to jump to the standard workout programme of the “active” user. Example: “Guest” (active) will be working out next. “User 1” (standard) is to be activated the next time the equip- ment is switched on. This setting will be saved until changed again. User –> select User Press “Back” to jump to the “Users” menu. Press “Training” to jump to the user's standard workout pro- gramme. Press “Standard” to set the user highlighted in black as user the next time the equipment is switched on. Press “Select” to open the respective submenu of the user hig- hlighted in black. In this menu, you can choose from 3 submenus: User Data Use to enter user-related data. Presettings Use to enter data related to display and functions, set workout options and pulse rates. Workout Data Use to access overall workout data. User –> User 1 –> User Data Press “Select” to access the “User Data” submenu: “User 1”. Enter user-related data into this menu. User 1 –> User Data Enter user-related data into this menu. • Here, entering the name replaces “User 1”. • The Date of Birth affects the pulse-rate presettings. • The height affects the B.M.I. calculation. • The weight affects the B.M.I. calculation. • At this stage, the user's “Sex” is irrelevant. The “BMI” will be calculated from your data. User data –> enter Name Highlight “Name” and press “Select” to acces the submenu ”Enter Name”. G Delete the entry User 1 before entering name Use the navigation keys to select areas and/or characters. The active area is highlighted in black. Press “Insert” to insert the selected character. A maximum of 8 characters may be entered. Press “Back” to enter the entry. Enter at least 1 character, otherwise the option “Back” will not be displayed. Use the –/+ keys to adjust “Age”, “Height” and “Weight” and to select the “Sex”. The personal data of our fictitious user “Thomas” could look like this. Menü: Programme This menu contains the overview of the equipment’s workout programmes. If the content of a menu cannot be displayed within the space of the display, use the navigation keys “Up” and “Down” to scroll the display. The selection will move and be highlighted in black as you scroll. For the first menu option, the high- lighting will be on top, for the last ones it will be on the dis- play's bottom. Note: Note:

6 GB they will not be repeated in the following. Programmes –> Performance Profiles (fixed) Under the option “Performance Profile (preset)”, 10 training profiles of varying duration and intensity are listed. Performance will be adjusted according to profile presets. Next to the programme number, the duration and the distance of the programme are indicated. Use the navigation keys “Up” and “Down” to highlight in black and to activate. Programmes –> Performances (individual) Under the option “Performance Profiles (individual)”, 5 work- out profiles are listed. Duration, distance and intensity of these profiles may be changed. On how to create“Performance Profiles (individual)” pressing “Edit”, please see page 14. Programmes –> HRC programmes (manual) The menu item “HRC (manual)” contains two training pro- grammes: “Count Up” and “Count Down”. In both program- mes a target pulse is achieved by performance regulation and is maintained over the training period. The target pulse is eit- her adopted from the default settings in the menu: Default Settings –> Default Setting Pulse or is set to 130, if no data is available. The values, which you preset or which have been Note: Performance (manual): Changing the performance while working out. Features such as Time, Distance... may be increased or decreased. Performance (preset): The performance will be controlled by performance profiles. Performance (individual) Adjust the performance profile according to your require- ments. HRC (manual) HRC =Heart Rate Control. Enter a pulse rate and the performance will be controlled automatically by your pulse rate. HRC (fixed) Pulse-profile programmes control the performance according to changing pulse rates. HRC (individual) Adjust basic pulse-profile programmes according to your requirements. Programmes –> Performance (manual) Under the option “Performance (manual)”, there are two work- out programmes: “Count Up” and “Count Down”. Use both programmes to adjust the performance while working out. “Count Up” increases and “Count Down” decreases the set- tings you entered or that were taken over from the menu: Presets –> Workout Settings Use the navigation keys “Up” and “Down” to highlight the selection in black and to activate. Press “Standard” to select the highlighted programme as Standard programme of the “active” user. Press “Training” to select the highlighted programme and to view the “Ready for Training“ mode. “Presets” displays the Presets that yet need to be or have already been entered into “active“ programmes. The functions assigned to the function keys do not change when selecting a workout programme. To avoid redundancy, Remark: adopted from the default settings in the menu: Default Settings –> Training values, are counted up in the “Count Up” mode and are counted down in the “Count Down” mode. Programmes –> HRC (fixed) The menu item “HRC (fixed)” contains 5 training profiles, which differ in duration and intensity. In these programmes, changing target pulses are achieved by performance regulati- on. The profile height of the programme depends on the 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. On how to create an “HRC (individual)” pressing “Edit”, plea- se see page 15. Training Selecting a training programme You can select two different programmes: 1. Training according to performance default settings a) Manual performance input Note:

= 170 bpm Alarm at exceeding the maximum pulse = on Target pulse monitoring = on Fitness (75%) = active By pressing “Training” you will adopt the values and settings and you skip to the view “Training stand-by” Training stand-by This image illustrates values and settings Display : Top Current pedal rate = 0 min -1 Current speed = 0.0 km/h The following was taken over from “Thomas'” presets: wor- kout distance = 7.50 km Duration of work out = 30:00 min Energy consumption = 800 kJoule Current performance ratio = 4 % (current performance to set maximum performance 600 watt.) preset performance = 25 watt Current pulse = 70 bpm [beats/min] Current pulse ratio = 41% (current pulse to maximum pulse) Display: Bottom Active person = Thomas Programme symbol Current date and time Active programme = perform. (manual) Count Down Press “Menu” to jump back. Press “User” to jump back to the “Users” menu Press “Presets” to jump to the “Current Presettings“ menu to display the presettings that yet need to be or have already been entered in “active“ programmes. The performance can be increased or decreased by 25 Watt by means of the navigation keys or by 5 Watt by means of the –/+ keys during training stand-by or training 1b Selecting a training programme with performance profile: e.g. Performance (fixed) Programme 1” By pressing “Presets”, you will skip to the menu “Current Default Settings” and the default settings, which are to be entered or which have already been entered at the “active” programme are displayed. Display : Current default settings Mode = time Programme length = 30 min Max. pulse (selected) = 170 bpm Alarm at exceeding the maximum pulse = on Here the default settings are the values, which the active user “Thomas” entered beforehand under Default Settings –> Pulse default settings: Programme Mode Time or Distance Pressing “–/+” will switch the mode of the programme from time to distance. Under programme length, you can adjust the time from 20 - 90 minutes and the distance from 8 kilometres to 36 kilometres (cross ergometer 4 - 18 kilometres). Display: Current default settings Mode = Distance Note: b) Performance profiles 2. Training according to pulse default settings a) Manual pulse input b) Pulse profiles 1a Selecting a training programme by means of manual perfor- mance input e.g. “Count Down” By pressing “Presets” you will skip to the menu “Current default settings”. The menu displays the default settings, which are to be entered or have already been entered at the “active programme”. Performance (manual) –> Current default set- tings In this menu, you can view, change or maintain the default settings for the active programme. Display: Current default settings The default settings are the values, which the active user “Thomas” entered beforehand under Default Settings –> Training values and pulse default settings: Energy consumption = 800 kJoule Training time = 30 min

8 GB Programme length = 12.0 km By pressing “Training” the values and settings are adopted and you skip to the view “Training stand-by”. With the bike ergometer, 1 minute corresponds to 400 met- res. With a cross ergometer it is 200 metres. Training stand-by Display: Top Distance = 12.0 km Display: Bottom Displaying programme profile in distance mode The performance profile may be increased or decreased while working out or in the training stand-by mode by 5 watt by using the –/+ keys or by 25 watt by using the navigation keys left/right. 2a Selecting a training programme, entering the pulse manually, e.g. “HRC Count Down By pressing “Presets”, you will skip to the menu “Current Default Settings” and the default settings, which are to be entered or which have already been entered at the “active” programme are displayed. Note: Note: Display: Current Default Settings The value 128 is selected as pulse default setting for the training by selecting Fitness (75%) actively as target pulse. By pressing “Training” the values and settings are adopted and you skip to the view “Train stand-by”. Training stand-by Display: Training stand-by The values were adopted from the current default settings of the programme. The target pulse can be increased or reduced by the –/+ keys during training stand-by or during training. 2b Selecting a training programme with pulse profiles: e.g. “HRC (fixed) HRC Profile 1” By pressing “Presets”, you will skip to the menu “Current Default Settings” and the default settings, which are to be entered or which have already been entered at the “active” programme are displayed. Note: By pressing “Training” the values and settings are adopted and you will skip to the view “Training stand-by” Training stand-by Display: Training stand-by The values were adopted from the current default settings of the programme. The pulse profile height can be increased or reduced by the –/+ keys: during training stand-by the entire profile and during training only the workout. Training The training programme “Performance (manual) Count Down” is used as an example for the training display. Note:

If you pedal with more than 10 rpm, the training display will start. During training, you can change the multi-purpose display in order to view more information. Pressing “Display” switches the information from “Current Training” to “Programme Indication”, then to “Pulse Information”, then “Average Values” etc. Display : Current Training The upper display shows the Presettings in count-down mode and the lower display shows workout values in count-up mode. In this example the performance has been increased to 125 Watt and the pulse has increased to 90 beats/min. Display: Programme indication The current programme is displayed Display: Puls information The pulse settings and default settings are display Display: Average values The average values are displayed. If a default setting has counted down to “Zero”, a count-up mode will start. When the last default setting has been rea- ched, you can hear a short beep. Training Functions Shifting from rotation-speed independent to rotation- speed dependent operating mode. At the beginning of the training the appliance is always in rotation-speed independent mode. Pedal rate is only display- ed as a value. Pressing “P = Fix/Var” will shift from rotation-speed indepen- dent to rotation-speed dependent operating mode. A double-headed arrow in the pedal rate display shows the rotation-speed dependent operating mode. The limitation of performance is canceld. A change is only possible during trai- ning. Rpm and Performance Control If the displayed performance cannot be achieved at a given pedal rate in non-rpm-linked mode, an upwards- or down- wards-pointing arrow will be displayed. For technical reasons, a performance of 400 watt cannot be achieved at 50 rpm, for instance, or 25 watt at 120 rpm, for that matter. The arrows indicate that you need to pedal faster or slower to make it possible to achieve a given performance. Pulse Monitoring (Target Pulse) If you activated the monitoring mode in target pulse, your pulse will be monitored before and during the work out. Our fictitious user “Thomas” activated a target pulse of 128. If the target is overshot by 11 beats (139), the control function dis- Note:

10 GB plays a downward pointing HI arrow. Conversely, if the target is undershot by 11 beats (117), an upward pointing LO arrow will be displayed. The lower limit will only be displayed, if you are training and the target pulse had been reached before. Pulse Monitoring (Maximum Pulse) If maximum pulse has been activated in pulse monitoring and the maximum pulse has been overshot, MAX and a blinking HI arrow will be displayed. If the alarm signal has been activated (note symbol), an audible double alarm signal will also be given. Recovery Pulse Taking Recovery pulse means taking the pulse within one minute while counting down. Your pulse will be taken twice, at the beginning and at the end of the time interval; from the difference, a level of fitness will be calculated. Press “Recovery” to start a new function. G Note: Display: Recovery Pulse Rate Counting down, displaying current pulse rate and pulse rate at the start of the recovery pulse rate function. The per- centage indicates the ratio of current pulse rate to maxi- mum pulse Press “Cancel” to stop the recovery pulse taking and to jump to the training stand-by mode, displaying average values. The recovery pulse function will only be offered, if the pulse rate is being displayed. Display: Recovery Pulse Rate End of recovery pulse taking, displaying the end pulse after 60 seconds, from the difference between the pulse rates at the start and the end a fitness level will be determi- ned accordingly. Press “Back ” to jump to the training stand-by mode, display- ing average values. Note: Note: Recovery Pulse Taking and Pulse Loss If the pulse taking is interrupted, the count down will be com- pleted, without calculating a fitness level. Press “Back” to jump to the training stand-by mode, display- ing average values. Interrupting or Terminating the training If there are less than 10 pedal rotations/min or the “reco- very” function is being pressed the electronic equipment regi- sters interruptions in the work out. Average values will be dis- played. Display: The training data will be displayed as long as has been set in the menu “Settings –> Standby”. If you do not press any keys and do not work out in this time, the electronic equip- ment will switch to the standby mode. Resuming the Training If you resume the training within the “Standby Time”, your last

Individual training Profiles (Edit) The menu “Programmes” includes an option for creating indi- vidual performance profiles and HRC-profile programmes. Performance (individual) There are 5 performance programmes with the same distance and duration, which may be adjusted individually. Press “Edit” to change to the submenu “Editing Programmes”. Each minute will be displayed as a bar. The workout time (duration) may be set between 20 and 90 minutes. Use –/+ keys to shorten or extend the training time by 10 minutes. The navigation keys left/right mark a bar. It will be displayed blinking. The applicable period of time will be displayed under TIME and the performance under POWER. Use the navi- gation keys up/down to change the performance of the blin- king bar. An adjusted programme could look like this. Press “Back” to save your individual profile. Display: programme selection with adjusted programme 1 HRC (individual) You can chose from 3 pulse profiles for editing. Press “Edit” to change to the submenu “Editing Programme”. Each minute will be displayed as a bar. The training time (duration) may be set between 20 and 90 minutes. Use –/+ keys to shorten or extend the workout time by 10 minutes. Use the navigation keys left/right to mark a bar. It will be dis- played blinking. The applicable period of time will be display- ed under TIME and the pulse under PULSE. Use the navigation keys up/down to change the target pulse of the blinking bar. The target pulse of a given bar, will be displayed in percent and in beats and refers to your maximum pulse, provided you entered it in. The target pulse may be adjusted by 20 - 100% of the maximum pulse. If the maximum pulse of the active person is not available, a 50-year-old standard user with a maximum pulse of 170=100% will be used. An adjusted programme could look like this. Press “Back” to save your individual profile.. Display: Programme Selection with adjusted programme 1 The adjusted individual programmes and profiles will be saved under each individual user and will not replace the pro- grammes and profiles of other users. Note: Note:

12 GB Menu Presets Under “Presets” all users (guest, U1-U4) may adjust and save settings and presettings for the long term, irrespective of each other. The settings entered under guest will be replaced by standard values when the equipment is restarted. This menu includes 3 submenus: 1. Display & Functions Access to set your performance values, speeds and how the energy consumption is displayed. 2. Training Values Access to set values for energy, workout time and distances that will be taken over as standard values under Presets. 3. Presetting Pulse Rates Access to set how your pulse will be monitored and which value will is to be used. Presettings –> 1. Display & Functions • Use “Transmission” to set the speed that is to be displayed: Mountain: 60 pedal rotations result in 15.5 km/h, Touring: 21.3 km/h and Racer: 25.5 km/h. This menu option is not included in the Cross Ergometer. • Use “Maximum Performance” to retain or limit the maxi- Note: mum performance of the equipment. Above this limit, no performance will be tolerated. The % bar in the performan- ce display shows the current ratio to the set maximum per- formance. • Use “HRC Start Performance” to set the starting performan- ce between 25 - 100 watt in pulse-monitored programmes, if the preset value appears too high or too low to you. • Use “WarmUp- / CoolDown Performance” to enter a value between 25 - 100 watt as target performance, resulting in an automatic performance increase in the programmes Count Up/Count Down (WarmUp) or performance decrea- se (CoolDown) in relation to the target performence. • Use “WarmUp-/CoolDown-Duration” to set the duration of the WarmUp-/CoolDown function between 60-240 seconds WarmUp During the initial 30 seconds, the performance remains con- stant, then the performance will be increased until the target performance is reached (previously set performance). Press “WarmUp” to display a progress bar. The progress bar standing at 0%. When pedalling, the progress bar is growing to 100%. In this example, the performance increased from 25 to 60 watt. When 60 watt = 100% have been reached, there will be three sound signals before the function will be terminated. The function “WarmUp” will only be offered, if the performan- ce set is higher than the WarmUp-/CoolDown- performance under Display & Functions. CoolDown The performance will be lowered down to the WarmUp/ CoolDown performance which will be kept for 30 seconds until the WarmUp/CoolDown duration has been reached. Press “CoolDown” to display a progress bar. The progress bar standing at 1%. Note:

distances, the values could look like this. When you enter workout values, they will be loaded into the “ready for work out ” mode of the workout programmes. These values may still be changed. At the start of the work out, these values will be counted down, at zero blinking characters indicate that the values preset have been reached. The values will not influence the operation of the ergometer. Presettings –> 3. Pulse Settings Once the user data of the “active” user has been entered, some pulse-rate values will be displayed. If not, the display will show ”Off” instead of the values. • The Value “Maximum Pulse” 170. This value has been infor- med by the user's data (220 - age), e.g., Thomas' (50 years). Medically founded, it indicates the maximum tolerable pulse Example: When the CoolDown performance = 100% is rea- ched, there will be 3 audible signals and the function termina- tes. The “CoolDown” function will only be offered, if the current workout performance is higher than the WarmUp/CoolDown performance under Display & Functions. Press “CoolDown” to display a progress bar. • Use “Energy Calculation” to set whether, your energy con- sumption (in real terms) or the energy turnover of the ergometer (physical) is to be displayed. • Use “Energy Unit” to set whether energy con- sumption is to be displayed in kJoule or kcal. Presettings –> 2. Training Values When accessing the menu initially, values are set to “Off”. G Note: rate that users of a given age may have but should not have while working out. • Use “Maximum Pulse” to reduce or deactivate this value. The pulse rate indicated in % refers to this value: Current pulse to maximum pulse and the depths of sections of pulse programmes. You may enter values to select target pulse values. • Use “Alarm if Maximum Pulse Exceeded” to set whether an audible alarm should be activated when the maximum pulse has been exceeded. If “Maximum Pulse” has been set to Off, the alarm will also be deactivated. • In “Target Pulse”, you have 2 options: “Target Pulse Control” On or Off. Off will disable the target pulse monitoring function. On gives you further options, if “Maximum Pulse” has been set to On: “Fat Burning (65%)”. This means that 65% of your age-speci- fic maximum pulse will be controlled or monitored accor- ding to the user's data (220 - age) as pulse rate value. Example: 111 “Fitness (75%)”. This means that 75% of your age-specific maximum pulse has been used as a basis. Example: 128 “Manual (40%-90%)”. This means that you may enter a value in % between 40% and 90 % by using the –/+ keys. Example: 128 (70% will be calculate as recommended value) On gives you just one option, if “Maximum Pulse” has been set to Off: Manual (40bpm - 200bpm). This means that you may enter a non-age-specific pulse value between 40 and 200 by using the –/+ keys. Example: 130 (Will be displayed as recommended value) Press “Activate” to activate the selection highlighted in black (active). The selected target pulse will be used as presetting for pulse programmes. During the work out, this value will be achieved and held constant by performance control. For the other work- out programmes, it will be used as a guideline to achieve pulse values that are 10 beats below or over the workout tar- get pulse. This pulse rate will be controlled by two arrows in the pulse display. Press “Back” to save the settings.

14 GB Menu Settings (for all users) This menu offers the possibility to carry out display- and appli- ance-specific settings and adjustments in 5 sub menus. These adjustments apply to all users. Settings –> 1. Units Here you determine in which language the menus are display- ed, the display of speed and distance in kilometres or miles. You can also delete the values of the overall kilometres and the overall training time. Press “Delete” followed by “Delete OK” to execute this opera- tion. Press “Back” to save the settings. “Delete OK” deletes the total kilometre values and the total time. Note: Settings –> 2. Display Here you can adjust the contrast and the brightness of the dis- play. Press “Back” to jump back to the main menu. The settings will be saved. Press “Cancel” to jump back to the main menu. The settings will not be saved. When the optimal contrast is set, there will be no heavy sha- des. The setting “Contrast” applies to the lower display and “Brightness” to both displays. Settings –> 3. Time and Date. In this menu you may set time and date, display formats and other display options. Use “–/+” to change settings, formats and values. Press “Back” to save the settings. Note: Settings –> 4. Standby In this menu, you may set the period of time the display takes to switch off after the work out when no more keys will be pressed. Press “Back” to save the settings. Settings –> 5. Factory Settings In this menu, the original programmes of the different groups of programmes can be restored. Any programme changes will be deleted. Press “Delete” to get to the function “Delete OK”. Press “Delete OK” to delete the entries and changes of the menu options highlighted in black. For programmes, the origi- nal settings will only be restored for active users. Press All Settings to delete all settings of all users. Press “Back” to jump to the menu “Settings”. Firmware Update The display of the operating software (firmware) is on the right bottom side in the menu “Settings”.

If we offer updated versions (higher numbers) on our homepa- ge, you can carry out an update. For further information, go to: http://www.kettler-sport.net/sport/service/ software-fuer- trainingsgeraete.html General Information System beeps Switch-on Upon switching-on during the segment test, a short beep is heard. End of programme A programme end (profile programmes, count-down) is indica- ted by a short beep. Exceeding maximum pulse If the preset maximum pulse is exceeded by one pulse beat, every 5 seconds two short beeps can be heard. Error indication In case of an error, 3 short beeps can be heard. Recovery In this function, the flywheel mass is braked automatically. Further training is not recommended. Calculation of the fitness grade (F): Grade (F) = 6.0 – ( 10 x (P1–P2)) 2 P1 P1 stress pulse, P2 = recovery pulse F1.0 = very good, F6.0 = insufficient Switching time/distance With the programmes “Performance Profiles”, you can switch the profile per column in the settings from time mode (1 minu- te) to distance mode (400 metres or 0.2 miles). Cross ergome- ter: (200 metres or 0.1 miles). Profile display during training At the beginning the first column is flashing. After that, one column after the other is flashing, from left to right during trai- ning. Rotation-speed independent mode (constant performance) The electromagnetic eddy-current brake regulates the braking torque to the preset performance in case of alternating pedal rates. Arrows pointing upwards/downwards (Rotation-speed independent mode) If a certain performance cannot be achieved with the rotation speed (e.g. 400 Watt at 50 pedal rotations), the upward or downward arrow indicates when faster or slower pedalling is required. Rotation-speed dependent mode (constant braking torque) The eddy-current brake sets a constant braking torque. Only pedalling will change the performance. Calculation of the average values The calculation is effected per training session. Pulse measuring If you lose the pulse signal, the performance of the device will remain constant for approx. 60 seconds and is then slowly adjusted downwards. Information on pulse measuring The pulse calculation starts when the heart symbol in the dis- play flashes according to your pulse beat. With ear clip The pulse sensor operates with infra-red light and measures the changes in the light permeability of your skin caused by your pulse beat. Before fastening the pulse sensor to your ear lob, please rub it strongly 10 times in order to increase blood circulation. Avoid interfering impulses. • Fasten the ear clip carefully at your ear lob and try to find the most favourable point for sensoring (heart symbol flas- hes without interruption). • Do not train directly under strong incidence of light, e.g. neon light, halogen light, spot light, sunlight. • Completely avoid any vibrations and wobbling of the ear sensor including cable. Always fasten the cable with the clip at your clothes or - even better - at a headband. With a chest strap Please read the instructions on the back of the packaging. Mobile telephones, TV sets and other electronic equipment generating an electric field may create problems for heart-fre- quency measurement. Malfunction in the training computer Turn the main switch off and then on again. In case of a mal- function at the date or time display, change the battery on the backside of the display panel. (See assembly instructions) Information on the interface The training programs “TourConcept“, item no. 7926-700, which is available at your specialist dealer, makes possible to control this KETTLER device by means of a PC /notebook via the interface. For further information and for information on software updates (firmware) of this device, go to http://www.kettler-sport.net/sport/service/software- fuer-trainingsgeraete.html. Training Instructions You can determine whether or not your course of training has had the desired effects after a few weeks by doing the follo- wing: 1. You achieve a certain level of staying power with less car- diovascular output than before; 2. You achieve a certain level of staying power for a longer period of time, though with the same cardiovascular out- put; 3. After achieving a certain level of cardiovascular output, you recover more quickly than previously. Standard values for endurance training Maximum pulse rate: Maximum stress means achieving the individual maximum pulse rate. The achievable maximum heart rate depends on the age. The following rule of thumb applies: The maximum heart rate per minute equates to 220 pulse beats minus your age. Example: Age 50 years > 220 - 50 = 170 pulse beats/min Weight: Another criterion for determining the optimal training data is the weight. The target specification for stress is 3 Watt/kg weight for men and 2.5 Watt/kg weight for women. You must also take into consideration that the physical efficien- cy decreases at the age of 30 and beyond: with men approx. 1% and with women approx. 0.8% per life year. Example: Man, age 50; weight 75 kg > 220 - 50 = 170 pulse beats/min maximum pulse

16 GB 3 Watt x 75 kg = 225 Watt > Minus “age discount” (20% of 225 = 45 Watt) > 225 -45 = 180 Watt (target specification in case of stress) Stress intensity Stress pulse: The optimal stress intensity is achieved at 65 - 75% (see diagram) of the individual cardiovascular perfor- mance. This value will change, depending on the age. Amount of stress Duration of a training session and frequency per week: The amount of stress can be regarded as ideal when 65 - 75% of your personal cardiovascular performance is achie- ved over an extended period of time. Rule of thumb: You should select the Watt performance in such a way as to maintain your muscle stress over an extended period of time. Higher performances (Watt) should be effected in connection with a higher pedal rate. Too low a pedal rate (less than 60 rpm) leads to a static stress on the muscles and thus to prema- ture fatigue. Warm-Up At the beginning of each training session you should limber up for about 3-5 minutes, slowly increasing the exercise so as Training frequency Duration of training daily 10 minutes 2–3 times a week 20–30 minutes 1–2 times a week 30–60 minutes Pulsediagramm Fitness and Fat Burner 220 200 180 160 140 120 100 80 Pulse Age 20 25 30 35 40 45 50 55 60 65 70 75 80 Maximalpulse (220 minus Age) Fitnesspulse (75% of Max.Pulse) Fat combustion pulse (65% of Max.Pulse) 90 to get your cardiovascular system and your muscles going Cool-Down So-called “cooling down” is equally important. After each trai- ning session (after/without recovery), you should carry on pedalling with a small pedal resistance for a further 2-3 minu- tes. The stress in your further endurance training should first of all be increased via the amount of stress, e.g. instead of 10 minutes, do 20 minutes a day; or instead of training 2x a week, train 3x. Along with structuring your endurance training to suit your personal requirements, you can always fall back on the training programmes integrated in your training com- puter. Glossary Age Input for the calculation of the maximum pulse. B.M.I Body Mass Index: Value depending on weight and height. Calculation of the BMI: Weight (kg) –––––––––––– = Body Mass Index Height 2(m 2) Example of Thomas: Weight 86 kg Height 1.86 m 86 (kg) –––––––––– = 24,9 1,862 (m 2) Standard values: Age BMI 19-24 years 19-24 25-34 years 20-25 35-44 years 21-26 45-54 years 22-27 55-64 years 23-28 > 64 years 24-29 Classification m f Underweight <20 <19 Normal weight 20-25 19-24 Overweight 25-30 24-30 Adiposity 30-40 30-40 Severe adiposity >40 >40 The result of Thomas (50 years) shows a BMI of 24.9, which is a normal value. Deviating from the standard values can result in damages to your health. Please consult your doctor. Control The electronic system regulates the performance and the pulse on manually entered or preset values. Dimension Units for displaying km/h or mph, Kjoule or kcal, hours (h) and performance (Watt). Energy (realistic) Bike ergometer: The energy metabolism of the body is calculated with a degree of efficiency of 25% necessary for the mechanic out- put. The other 75% are converted into heat. Cross ergometer: Here the ratio is 16.7% and 83.3%. Fat consumption pulse Calculated value: 65% max. pulse Fitness pulse Calculated value: 75% max. pulse Manual Calculated value from: 40 - 90% max. pulse Maximum pulse Calculated value: 220 - age Pulse monitoring If an arrow appears, which is pointing downwards, your pulse is 11 beats above the target pulse. If an arrow appears, which is pointing upwards, your pulse is 11 beats below the target pulse. Menu Display, in which values are shown or settings are changed Percentage scale Comparison between the current performance and the maxi- mum preset appliance performance. Performance Current value of the mechanic (braking) power in Watt. This is the power, which the appliance converts into heat. Profiles A bar display showing performances or pulses over a period of time or a distance.

target pulses or performances or target pulses determined by the programme. Pulse Measuring the heart beat per minute. Recovery Measuring the recovery pulse at the end of the training. A dif- ference is calculated from the starting and the end pulse and a fitness grade is calculated on that basis. If you do not chan- ge your training, the improvement of this grade is an indica- tor of your fitness. Reset Delete the contents and restart the display Interface USB female connector for data transfer with a PC. Target pulse Pulse value, which is to be achieved, either manually or deter- mined by the programme.