Kettler racer s User manual

MANUAL

WWW.RACER-S.COMD GB F NL I ES PT DK CZ PL RUS

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12 RACER S

TABLE OF CONTENTS

INFORMATION

|

DISPLAYS P. 14

CONTROL UNIT

|

KEY FUNCTIONS P. 15

STARTING UP THE EQUIPMENT P. 16

SETTING TARGETS P. 16

TRAINING

|

TRAINING SOFTWARE P. 17

S-FIT TECHNOLOGY P. 18

PRINCIPLES FOR EFFECTIVE TRAINING P. 20

CONGRATULATIONS

Welcome to the ﬁrst exercise bike that really understands

you. With the KETTLER RACER S you have purchased one of

the most modern training systems, which combines training

expertise with ground-breaking ease of use. It‘s so simple

that you actually don‘t really need these operating instruc-

tions for your workout. However, we do recommend that you

take a minute to look at these brief instructions, if just to

ﬁnd out more about the possibilities oﬀered by the new

S-Fit technology and our KETTFIT training community.

And when you connect your new KETTLER RACER S to your

smartphone for the ﬁrst time, you enter a whole new world

of home ﬁtness – smart training, simply ﬁt.

13

GB

For your safety:

Before beginning any exercise programme, check with your doctor if your

health will allow you to exercise using this machine. The doctor‘s ﬁndings

should be the basis for your exercise programme. Overexertion or the

wrong kind of exercise can lead to health problems.

SAFETY GUIDELINES

Please adhere to the following for your own safety:

The exercise equipment must be set up on a ﬁrm, level surface.

Before being used for the ﬁrst time and then after approx. 6 days of operati-

on the connections should be checked to ensure they are secure.

When using the equipment always follow these instructions to avoid injury

through incorrect or excessive usage.

The installation of the equipment in humid environments for long periods of

time is not recommended, due to the build-up of rust which could result from

this.

Check regularly that the equipment is functioning properly and that it is in

good condition.

The user is responsible for carrying out correct and regular safety checks on

the equipment.

Defective or damaged parts must be replaced immediately.

Only use parts that are manufactured and supplied by KETTLER.

The equipment may not be used until any repairs have been carried out.

The safety level of the equipment can only meet requirements if it is regular-

ly checked for any damages and wear and tear.

14 RACER S

INFORMATION

|

DISPLAYS

Twin display for performance (watts)

and step frequency (rpm)

Twin display for heart rate (when wearing chest strap)

and workout time (display in minutes)

Standby mode

Training standby

Training mode

Training interruption

Training without

smartphone control

Training with

smartphone control

Twin display for performance (watts)

and step frequency (rpm)

Twin display for performance (watts)

and step frequency (rpm)

Twin display for performance (watts)

and step frequency (rpm)

Twin display for performance (watts)

and step frequency (rpm)

Twin display for performance (watts)

Twin display for heart rate (when wearing chest strap)

and workout time (display in minutes)

Twin display for heart rate (when wearing chest strap)

and workout time (display in minutes)

Twin display for heart rate (when wearing chest strap)

and workout time (display in minutes)

Twin display for heart rate (when wearing chest strap)

and workout time (display in minutes)

Twin display for heart rate (when wearing chest strap)

and workout time (display in minutes)

Twin display for heart rate (when wearing chest strap)

OK

THE NEW RACER S COCKPIT

Ingeniously simple! Thanks to the new glass display with innovative touch-

screen, RACER S can be controlled totally intuitively and ingeniously simply. Display explanation

Rest for smartphone

15

GB

CONTROL UNIT

|

KEY FUNCTIONS

OK

Setting the target heart rate before training and establishing

the actual heart rate (equipment automatically controls the

resistance for training within the chosen heart rate range)

Dial control for increasing or reducing targets in small steps

Time display selected (active = lights up)

Heart rate display selected (active = lights up)

(not available = not visible)

Performance display selected (active = lights up)

Step frequency display selected (active = lights up)

Reduces selected targets in small steps

Increases selected targets in small steps

16 RACER S

STANDBY MODE

PUSH ACTIVE DISPLAY

(Training standby with 25 watts minimum capacity.

You can now start your workout (start pedalling or press the OK key) or enter

targets beforehand (training default settings).

STARTING UP THE EQUIPMENT

SETTING TARGETS

PERFORMANCE

or in 5 watt steps

TRAINING TIME

(

COUNT DOWN

)

Time display selected

or in minute steps

Note: When training without time default settings, the time display runs in count up mode!

Heart rate display selected

or in single steps

TRAINING HEART RATE

Pulse signal (Chest strap) lights up

TRAINING

or START

START

STOP

OK

or

ADJUST PERFORMANCE

+ (at the same time)

CHANGE DISPLAY EVERY 5 SECONDS

PULSEHOLD MODE

OK

Heart rate is held by adjusting performance.

17

or STOP

INTERRUPTION

OK

TIME STOPS

or

CONTINUE

OK

3 sec. (STAND BY)

END

OK

5 sec.

BLUETOOTH CONNECTION

Once the decimal places ﬂ ash on the digital

display, the equipment is ready for Bluetooth

connection to a smartphone for 2 minutes.

After this it must be restarted.

USB TYP A CHARGING SOCKET

5V output voltage / 1000 mA max.

OK

GB

18 RACER S

S-FIT TECHNOLOGY

S-FIT technology connects the RACER S to your smartphone. Simply load the

free KETTLER S-FIT APP and oﬀ you go. Take part in races, workout based on

a program or simply work oﬀ your last burger. We oﬀ er you training docu-

mentation and coaching on our training and health website www.kettﬁ t.com.

The KETTLER S-FIT APP is suitable for:

· Samsung Galaxy S2 | Samsung Galaxy S3

The KETTLER S-FIT APP is suitable for:

· iPhones from version 3G S

From January 2013

KETTLER S-FIT APP

Smartphone

19

Challenge

Get real! In the Challenge you become the challenger and are really

tested over realistic training routes with diﬀ erent terrains. Thanks to

the ghost function you can measure your performance over various

diﬀ erent routes. Three diﬀ erent levels of diﬃ culty are available.

Expert

Not just for top athletes. Here you can always see data relevant

to your workout, such as step frequency, pulse and heart rate, the

distance covered and exact speed. This not only makes your workout

more eﬀ ective but also allows accurate analysis on our online

community KETTFIT.

Fun

Here you have fun getting ﬁ t. Experience an eﬀ ective workout, where

the focus is very clearly on enjoying the training. Choose a meal or

drink and simply work oﬀ the calories.

GB

20 RACER S

PRINCIPLES FOR EFFECTIVE TRAINING

The exercise bike uses sports medicine and exercise science amongst other

things to check the functional ability of the heart, circulation and breathing

systems.

To check if, after several weeks of training, you have achieved the desired

eﬀects you can observe the following:

1. You are able to complete a predetermined endurance session with less

heart/circulation power than previously.

2. You are able to hold the same heart / circulation power during a predeter-

mined endurance session for a longer time than previously.

3. You recover from a predetermined heart / circulation power quicker than

previously.

CORRECT VALUES FOR ENDURANCE TRAINING

Maximum heart rate: Maximum eﬀort is understood to mean achieving the

individual maximum heart rate. The maximum achievable heart frequency

is dependent on age.

The following rule of thumb applies here: the maximum heart rate per minute

corresponds to 220 heartbeats minus age.

FOR EXAMPLE: at 50 years old > 220 - 50 = 170 bpm.

Weight: a further criterion for establishing the optimal exercise data is weight.

The speciﬁed value of the maximum eﬀort is 3 for men and 2.5 for women

Watts/kg of body weight. Furthermore, it must be considered that from the

age of 30 eﬃciency decreases by about 1% for men and about 0.8% for

women per year.

FOR EXAMPLE: man, 50 years old, weight 75kg

> 220-50 = 170 bpm maximum heart rate

> 3 watts x 75 kg = 225 watts

> Minus “age discount“ (20% of 225 =45 watts)

> 225-45 = 180 watts (speciﬁed value for maximum eﬀort).

EXERCISE INTENSITY

Aerobic heart rate: the optimum exercise intensity is when 65-75% (see

diagram) of the individual heart / circulation power is reached. This value

changes according to age.

HEART

RATE

HEART RATE DIAGRAM

220

200

180

160

140

120

100

80

20 25 30 35 40 45 50 55 60 65 70 75 80 85 90 AGE

Maximum heart rate

(220 minus age)

Fitness heart rate

(75% of max. heart rate)

Fat-burning heart rate

(65% of max. heart rate)

FITNESS AND FAT BURNING

21

AMOUNT OF EXERCISE

Duration of a workout and frequency this per week:

The optimal amount of exercise is reached when 65-75% of the individual

heart / circulation power is reached over an extended time period.

RULE OF THUMB:

You should choose the watt power so that diﬀerent muscles can be trained

over an extended period of time. Higher power (watts) should be yielded

alongside an increased pedalling frequency. A pedalling frequency that is too

low, under 60 rpm, can lead to emphasised, static stress on the muscles and

therefore to tiredness early on in the workout.

WARM-UP

You should begin each workout with 3-5 minutes of slowly increasing exercise

to bring your heart rate and circulation and your muscles up to a “speed“.

COOL-DOWN

This is just as important as the so-called warm up. After each session (with

or without recovery) you should spend approx. 2-3 minutes pedalling in the

opposite direction.

The exercise for your further endurance training should be increased to

the next level, e.g. instead of doing 10 minutes per day you should do 20,

or instead of training weekly you should train 2 or 3 times per week.

For detailed training programmes and entertainment we recommend:

kettﬁt.com

KETTLER S-FIT APP

KETTLER World Tours 2.0 Training software

TRAINING FREQUENCY TRAINING LENGTH

every day 10 minutes

2–3 times a week 20–30 minutes

1–2 times a week 30–60 minutes

GB

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77

eller STOP

TRÆNINGSPAUSE

OK

TIDEN BLIVER STÅENDE

eller

FORTSÆT TRÆNINGEN

OK

3 sek. (STAND BY)

AFSLUTNING

OK

5 sek.

BLUETOOTH-FORBINDELSE

Når decimalerne i digitalvisningen blinker,

er apparatet klar til bluetooth-forbindelse til

en smartphone i 2 minutter. Derefter skal den

startes igen.

USB-PORT TYPE A

5V udgangsspænding/ 1000 mA maks.

OK

DK

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WWW.KETTFIT.com

smart training – simply ﬁ t

Your training community

HEINZ KETTLER GmbH & Co. KG Postfach 1020 59463 Ense-Parsit www.kettler.net

docu 3380/10.12

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Kettler racer s User manual

Kettler racer s User manual

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