Integrated Training Programs - Kettler SDIR Mode D'emploi

Integrated training programs

The computer of the KETTLER-COACH has 6 pre-set performance profiles and 2 pulse-directed programs. These can be called
off via the program button. Programs vary distinctly concerning load intensity and time.
The 6 performance profiles have been conceived for "interval training 20 mins", "sprints 30 mins", "weight reduction 40 mins",
"fitness 40 mins", "power program 30 mins" and "interval training 60 mins". The two pulse-directed programs are "extensive
interval training 40 mins" and "excursion game 30 mins". The following descriptions will help you choose the program best
suited to your fitness. Basically all profiles can be adjusted vertically regarding intensity (resistance setting or pulse frequency),
i.e. the intensity can be increased or decreased individually.
P1 "Interval training 20 mins"
Intensive training for fit persons (or reduce starting resistance)
medium stroke frequency (approx. 20 – 27 / min), approx. 80 – 90 %
of the maximum heart rate, duration 20 mins
P2 "Sprints 30 mins"
For fit persons alternating from high and heavy stroke frequencies in the
peaks to easy rowing, duration 30 mins
P3 "Weight reduction 40 mins"
medium stroke frequency (approx. 20 – 27 / min), approx 60 – 75 %
of the maximum heart rate, duration 40 mins
P4 "Fitness 40 mins"
medium stroke frequency (approx. 20 – 27 / min), approx 75 – 85 %
of the maximum heart rate for unfit persons or 80 – 90 % of the maximum
heart rate for fit persons, duration 40 mins
P5 "Power program 30 mins"
for fit persons (or reduce starting resistance)
high stroke frequency (approx. 27 – 35 / min), approx. 85 – 95 %
of the maximum heart rate, duration 30 mins
P6 "Interval training 60 mins"
medium stroke frequency (approx. 20 – 27 / min), approx. 70 – 85 %
of the maximum heart rate, duration 60 mins
HRC 3 "excursion game 30 mins", pulse-directed
medium stroke frequency (approx. 20 – 27 / min),
65 % (in the interval) – 85 % of the maximum heart rate
HRC 4 "Extensive interval training 40 mins", pulse-directed
medium stroke frequency (approx. 20 – 27 / min),
75 – 82 % of the maximum heart rate
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