20
The "Aerobic power measurement" program evaluates your
physical fitness level according to 5 levels, and it also evaluates your
maximum oxygen uptake with an estimated value. Based on the
result, you can choose your own training level (program type and
exercise intensity) from the following index.
• 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 exercise often. If you have confidence, increase your target in 10
bpm units, referring to the target zone in the illustration on page 21.
• 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
1
110 bpm
100 bpm
95 bpm
2~3
120 bpm
110 bpm
105 bpm
4~5
130 bpm
120 bpm
115 bpm
Your strength level and training index (2)
Physical Fitness Level
and Training Index
1
Automatic Training
• In this program the exercise intensity is set by the work rate: wattage.
Select 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".
PWCmax
Target Wattage
PWCmax
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
2
Isopower Training
21
3
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".
PWCmax
Pedal Torque(kg·m)
50rpm
70rpm
90rpm
120 watt
0.9
0.7
0.5
140 watt
1.1
0.8
0.6
160 watt
1.2
0.9
0.7
180 watt
1.4
1.0
0.8
200 watt
1.6
1.1
0.9
220 watt
1.7
1.2
1.0
240 watt
1.9
1.3
1.1
260 watt
2.0
1.5
1.1
280 watt
2.1
1.6
1.2
300 watt
2.3
1.7
1.3
350 watt
2.7
1.9
1.5
400 watt
3.1
2.2
1.7
• Merely select one of the 3 patterns of this program. 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 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.
PWCmax
140 watt
195 watt
240 watt
Exercise Pattern(PRF)
1
2
3
Calorise Consumption
75 Kcal
110 Kcal
120 Kcal
• 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.
4
Hill Profile Training
