Exercise Instructions - SPORTSTECH Speedbike SX600 Benutzerhandbuch

Workout Phase:
After the stretching and warm-up exercises, begin the 20-30 minute workout phase.
After regular use, the muscles in your legs will become stronger. Keep pushing yourself while it is
very important to maintain a steady tempo throughout. The rate of work should be sufficient to raise
your heart beat into the target zone shown on the graph below.
Heart Rate
Recovery phase:
This should be at least 12 minutes for most people.
This stage is to let your cardio-vascular ystem and muscles wind down. This is a repeat of the warm
up exercise e.g. reduce your tempo, continue for approximately 5 minutes.
The stretching exercises should now be repeated, again remembering not to force or jerk your mu-
scles into the stretch. As you get fitter you may need to train longer and harder. It is advisable to train
at least three times a week, and if possible space your workouts evenly throughout the week.

EXERCISE INSTRUCTIONS

Target Zone
41
Maximum
Cool Down
EN
Age