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Heart - circulation training:
(sample with 3 training units per week)
This type of training applies carefully its loading and leads to a healthy increase of the capacity of your
cardiovascular system.The training units set by the Coaching program can be different from the samples
cases presented here (e.g. depending on the personal performance evaluation, etc...).
1st Unit: 20 min with low heart pulse rate for cardio training.
2nd Unit: adjusted watt controlled built-in program no. 6 for 19 minutes.
3rd Unit: pulse controlled built-in program with individual pulse rate prescriptions.
1st Unit: 45 min with low heart pulse rate for cardio training.
2nd Unit: pulse controlled built-in program with individual pulse rate prescriptions.
3rd Unit: adjusted watt controlled built-in program no. 4 for 35 minutes.
After about 24 weeks of training:
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Loading scheme of the Coaching program
Coaching
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Training type = weight reduction:
(sample training with 4 training units per week)
This training type applies a cautious loading at low heart rates. The training units have an extended training duration
(up to 70 minutes). These units require endurance and motivation from you, but they help you achieve a stable weight
reduction. Naturally, under the condition that you keep your daily calorie intake constant. Using this program, you can
achieve a weight reduction of about 1.5 to 2 kg in the first 4 weeks, and then about 200 to 500 gr. per week in the
following weeks.
1st unit: 30 min training with low heart pulse rate to burn fat.
2nd unit: adjusted watt controlled built-in program no. 12 for 25 minute.
3rd unit: pulse controlled built-in program with individual pulse rate prescriptions.
4th unit: pulse controlled built-in program with individual pulse rate prescriptions.´
1st unit: 50 min training with low heart pulse rate to burn fat.
2nd unit: pulse controlled built-in program with individual pulse rate prescriptions.
3rd unit: adjusted watt controlled built-in program no. 17 for 53 minutes.
4th unit: pulse controlled built-in program with individual pulse rate prescriptions.
After about 21 weeks of training
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1st unit: adjusted watt controlled built-in program no. 3 for 33 minutes.
2nd unit: 30 min pulse controlled built-in program with individual pulse rate prescriptions.
3rd unit: adjusted watt controlled built-in program no. 12 for 25 minutes.
4th unit: 35min training at the individual endurance pulse rate.
5th Test for re-evaluation and determination of your personal heart pulse rate at training.
(This test will be carried out every 4 weeks, as was already mentioned on page 25.)
1st unit: 50 min training at the individual endurance pulse rate.
2nd unit: pulse controlled built-in program with individual pulse prescriptions.
3rd unit: adjusted watt controlled built-in program no. 4 for 35 minute.
4th unit: pulse controlled built-in program with individual pulse rate prescriptions.
5th unit: adjusted watt controlled built-in program no. 17 for 53 minute.
After about 18 weeks of training:
Fitness training:
(sample training with 5 training units per week)
This training type helps you achieve endurance and fitness. It focuses on low intensity, somehow longer training units.
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Summary of Contents for 8008 TRS3
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