22
Physical Fitness Level
and Training Index
The "Aerobic power measurement" program evaluates your physical fitness
level according to 5 levels and, it also evaluates your maximum oxygen up-
take with an estimated value. Based on the result, you can choose your own
training level (program type and exercise intensity) from the following in-
dex.
Your strength level and training index (2)
1
Automatic 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 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 exer-
cise often. If you have confidence, increase your target in 10 bpm units,
referring to the target zone in the illustration on page 22 ~ 23.
• Exercise for at least a 15 minute period. If possible a 20 ~ 30 minute period
is even better.
• In this program the exercise intensity is set by the work rate: wattage. Se-
lect 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".
2
Isopower Training
3
Interval Training
• In this program, select one of the 4 patterns (TLD 1 ~ 4) depending on
the power you want to improve, then set the exercise intensity by the
pedal resistance (torque: kg·m.).
• This program is for people with a long history of exercise.
• The following is a reference. Settings should match your physical fitness
level and purpose.
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
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
23
• 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 exercise time to
"actual exercise time + 3 minutes".
• Depending on the physical fitness level and purpose, some people may
exercise at a higher pulse limit than the value calculated by age. In such
instances, set the pulse limit slightly higher, being conscious of your own
physical condition.
• If you select the stamina aerobic power development pattern (TLD 3),
maintain your pulse rate in the 60 ~ 80% range of the illustration on page
22 ~ 23.
4
Hill Profile Training
• Merely select one of the 9 patterns of this program. Try different hill pro-
files (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 up to
99 minutes at maximum.
TLD 1
TLD 2
TLD 3
Pedal
Pedal
Pedal
PWC max
PWC max
PWC max
Torque
Torque
Torque
150 watt
1.5 kg·m
150 watt
1.4 kg·m
150 watt
1.3 kg·m
200 watt
2.0 kg·m
200 watt
1.8 kg·m
200 watt
1.7 kg·m
250 watt
2.5 kg·m
250 watt
2.3 kg·m
250 watt
2.1 kg·m
300 watt
3.0 kg·m
300 watt
2.8 kg·m
300 watt
2.6 kg·m
350 watt
3.5 kg·m
350 watt
3.2 kg·m
350 watt
3.0 kg·m
400 watt
4.0 kg·m
400 watt
3.7 kg·m
400 watt
3.5 kg·m
• 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.
PWC max
140 watt 175 watt 195 watt 240 watt 290 watt 310 watt 330 watt
~
Exercise Pattern(PRF)
1
2
3
4
5
6
7
8
Calorie Consumption
75 kcal
95 kcal
110 kcal 120 kcal 130 kcal 140 kcal 155 kcal 200 kcal
5
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".
Pedal Torque(kg·m)
Pedal Torque(kg·m)
PWC max
PWC max
50 rpm
70 rpm
90 rpm
50 rpm
70 rpm
90 rpm
120 watt
0.9
0.7
0.5
240 watt
1.9
1.3
1.1
140 watt
1.1
0.8
0.6
260 watt
2.0
1.5
1.1
160 watt
1.2
0.9
0.7
280 watt
2.1
1.6
1.2
180 watt
1.4
1.0
0.8
300 watt
2.3
1.7
1.3
200 watt
1.6
1.1
0.9
350 watt
2.7
1.9
1.5
220 watt
1.7
1.2
1.0
400 watt
3.1
2.2
1.7
