Tunturi E4R User Manual
Page 9
8
OWNER’S MANUAL
•
E4R
GB
O W N E R ’ S M A N U A L
•
E 4 R
9
MANUAL
1.
Select the manual function by pressing the
MANUAL
key after the meter has been switched on
or after pressing the
RESET
key.
2.
The TIME display will start to flash. Choose
the desired duration of workout by using the
arrow keys (10-90 minutes in steps of 5 minutes).
Press
ENTER
. The equipment uses this value
to calculate the duration of the different effort
levels during the program.
3.
Enter your weight by using the arrow keys
(default value 70 kg in the
DISTANCE
window).
The display reads KG. Press
ENTER
.
4.
Begin your workout.
5.
You can adjust the effort level (1-16) with the
arrow keys, and the columns indicate the chosen
effort level.
WATT CONTROL
Exercising within a certain effort range affects
the system in different ways, just as exercising
within a certain pulse range does. If you exercise
at too low an effort level for your condition,
you will not necessarily achieve the desired
result even if you exercise regularly. The
WATT
CONTROL
program enables training at a certain
effort level, e.g. at 100 watts.
1.
Select the
WATT CONTROL
program by pressing
the
WATT CONTROL
key after the meter has been
switched on or after pressing the
RESET
key.
2.
The
EFFORT
display will start to flash. Set the
desired effort value in watts (20-400 W in steps
of 5 W, default 100 W) by using the arrow keys.
Press
ENTER
.
3.
The
TIME
display will start to flash. Choose the
desired duration of workout by using the arrow
keys (10-90 minutes in steps of 5 minutes).
Press
ENTER
. The equipment uses this value
to calculate the duration of the different effort
levels during the program.
4.
Enter your weight by using the arrow keys
(default value 70 kg in the
DISTANCE
window).
The display reads
KG
. Press
ENTER
.
5.
Begin your workout.
6.
You can adjust the profile effort level with
the arrow keys, and the columns in the display
indicate the chosen effort level.
TARGET HR
The
TARGET HR
program enables training at the
requested pulse level. The program requires
measurement of heart rate.
1.
Select the
TARGET HR
program by pressing
TARGET HR
after the meter has been switched on
or after pressing
RESET
.
2.
The HR display will start to flash. Set the
desired heart rate value (default 110 bpm) by
using the arrow keys. Press
ENTER
.
NOTE!
The preset value can be changed during the
training.
3.
The
TIME
display will start to flash. Choose the
desired duration of workout by using the arrow
keys (10-90 minutes in steps of 5 minutes).
Press
ENTER
. The equipment uses this value
to calculate the duration of the different effort
levels during the program.
4.
Enter your weight by using the arrow keys
(default value 70 kg in the
DISTANCE
window).
The display reads KG. Press
ENTER
.
5.
Begin your workout. If the set heart rate value
seems too strenuous or easy, change the heart
rate value by using the arrow keys. The display
shows the present heart rate level.
PROGRAMS
This program contains ready-made training
profiles. The program changes the effort / heart
rate level during your workout. The display
shows the profile and the changes. The pre-
programmed profiles are designed to make your
training routine more varied and interesting: you
can use any of the profiles as the basis for your
workout, but you should adjust the effort range
before or during the exercise session to suit your
fitness level by using the arrow keys.
PROFILE P1.
3-peak effort profile for the
improvement of oxygen uptake capacity. With
peaks relatively short in duration, this profile is
suitable for beginners. With default setting, max.
watt value is 182, average watt value is 121
.
PROFILE P2.
3-peak effort profile for the
improvement of oxygen uptake capacity. With
relatively longlasting peaks, this profile is
specifically suitable for the physically fit. With
default setting, max. watt value is 154, average
watt value is 122.
PROFILE P3.
Multi-peak effort profile for the
improvement of explosive strength. Peaks are
relatively short in duration, and the level of effort
varies irregularly. This profile is suitable for all
fitness levels. With default setting, max. watt
value is 182, average watt value is 120.
PROFILE P4.
Uphill effort profile for the
improvement of endurance fitness. Peaks are
relatively longlasting, increasing in intensity
until the closing phase of the profile. This profile
is specifically suitable for the physically fit. With
default setting, max. watt value is 210, average
watt value is 133.
PROFILE P5.
3-peak heart rate profile for the
improvement of oxygen uptake capacity. With
relatively longlasting peaks, this profile is
suitable for beginners. With default setting, max.
HR value is 136, average HR is 119.
PROFILE P6.
Uphill heart rate profile where the
heart rate increases steadily until the midpoint of
the profile, steadily decreasing thereafter. This
profile is suitable for beginners. With default
setting, max. HR value is 157, average HR is
126.
PROFILE P7.
3-peak heart rate profile for the
improvement of endurance fitness. Peaks are
relatively longlasting, but the heart rate level
remains fairly constant throughout. This profile
is suitable for all fitness levels. With default
setting, max. HR value is 155, average HR is
131.
PROFILE P8.
3-peak heart rate profile for the
improvement of oxygen uptake capacity. Peaks
are relatively longlasting, with each followed
by a steady recovery period. This profile is
specifically suitable for the physically fit. With
default setting, max. HR value is 170, average
HR is 137.
1.
Press
PROGRAMS
after the meter has been
switched on or after pressing
RESET
.
2.
Select desired the program (P1-P8) with the
arrow keys or with the
PROGRAMS
key. Press
ENTER
.
3.
The
TIME
display will start to flash. Choose the
desired duration of workout by using the arrow
keys (10-180 minutes in steps of 5 minutes,
default 20 minutes). Press
ENTER.
The equipment
uses this value to calculate the duration of the
different effort levels during the program.