Keiser M SERIES User Manual

-33-
MOVE
HOW TO
AFTER THE WARM - UP PHASE TWO AND BEFORE YOU START THE MAIN TEST SEGMENT,
OPEN AN INTERVAL LAP (Intl One). YOU WILL NOT START THE TEST PHASE UNTIL TIME IS
BACK TO 00:00 .
AFTER THE TEST PHASE AND BEFORE YOU START THE COOL DOWN SEGMENT, YOU
WILL CLOSE AN INTERVAL LAP (Intl End). YOU WILL THEN NOTE YOUR POWER AN D HR
AVERAGES.
TOTAL TIME 30 min
BIKE #
TIME
POWER
CADENCE
% OF MAX HR
FTP CALCULATIONS
5’ TEST AVERAGE POWER
- 15%
FTP PERSONAL SCORE
250W
38W
212W
DATE 08 04
2017
21
WARM - UP PHASE ONE TOTAL TIME 5 min
Easy Pedal 5 min 80–90 RPM 70–120W 60–70%
WARM - UP PHASE TWO (x5) TOTAL TIME 10 min
Increase Cadence (RPM) 1 min 100 RPM 75–80%
Decrease Cadence (RPM) 1 min 80–90 RPM 75–80%
Increase cadence to 100 RPM for 1
min, then decrease to 90 RPM for 1
min without manipulating gears.
COMPLETE THIS SET 5 TIMES
TEST PHASE TOTAL TIME 3 min
Hard Pedal 5 min 80–90 RPM > 85%
Increase gears as high as possible
while sustaining a cadence of 90 RPM
during the entire 5 min TEST PHASE.
COOL- DOWN PHASE TOTAL TIME 5 min
Eas
y Pedal 10 min 70–80 RPM < 100W 60–65%
Go light and easy, getting your legs,
lungs, heart and mind to recover after
the test.
GYM
LA Fitness
Go light and easy, getting your legs,
lungs, heart and mind ready for the test.
Increase your gears progressively.
5’ FTP PERSONAL TEST
Functional Threshold Power
POWER ZONE 5a 106–120%
POWER ZONE 4 91–105%
POWER ZONE 3 76–90%
POWER ZONE 2 56–75%
POWER ZONE 1 <56%
254224
192 222
161 191
118
159
117
POWER ZONE 5b 121–150%
POWER ZONE 5c >150%
256 318
318
MOVE
HOW TO
AFTER THE WARM-UP PHASE TWO AND BEFORE YOU START THE MAIN TEST SEGMENT,
OPEN AN INTERVAL LAP ( Intl One). YOU W ILL NOT START THE TEST PHASE UNTIL TIME IS
BACK TO 00:00 .
AFTER THE TEST PHASE AND BEFORE YOU START THE COOL-DOWN SEGMENT, YOU
WILL CLOSE AN INTERVAL LAP (Intl End). YOU WILL THEN NOTE YOUR POWER AND HR
AVERAGES.
TOTAL TIME 30 min
BIKE #
TIME
POWER
CADENCE
% OF MAX HR
FTP CALCULATIONS
5’ TEST AVERAGE POWER
- 15%
FTP PERSONAL SCORE
DATE
WARM-UP PHASE ONE
TOTAL TIME 5 min
Easy Pedal 5 min 80-90 RPM 70-120W 60-70%
WARM-UP PHASE TWO (x5)
TOTAL TIME 10 min
Increase Cadence (RPM) 1 min 100 RPM 75-80%
Decrease Cadence (RPM) 1 min 80-90 RPM 75-80%
Increase cadence to 100 RPM for 1
min, then decrease to 90 RPM for 1
min without manipulating gears.
COMPLETE THIS SET 5 TIMES
TEST PHASE TOTAL TIME 3 min
Hard Pedal 5 min 80-90 RPM > 85%
Increase gears as high as possible
while sustaining a cadence of 90 RPM
during the entire 5 min TEST PHASE.
COOL-DOWN PHASE
TOTAL TIME 5 min
Easy Pedal 10 min 70-80 RPM < 100W 60-65%
Go light and easy, getting your legs,
lungs, heart and mind to recover after
the test.
GYM
Go light and easy, getting your legs,
lungs, heart and mind ready for the test.
Increase your gears progressively.
5’ FTP PERSONAL TEST
Functional Threshold Power
POWER ZONE 5a 106-120%
POWER ZONE 4 91-105%
POWER ZONE 3 76-90%
POWER ZONE 2 56-75%
POWER ZONE 1<55%
POWER ZONE 5b 121-150%
POWER ZONE 5c >150%
Results (Example)
PHYSIOLOGY
SAMPLE KEISER 5-MINUTE POWER TEST
MOVE
HOW TO
AFTER THE WARM-UP PHASE TWO AND BEFORE YOU START THE MAIN TEST SEGMENT,
OPEN AN INTERVAL LAP (Intl One). YOU WILL NOT START THE TEST PHASE UNTIL TIME IS
BACK TO 00:00 .
AFTER THE TEST PHASE AND BEFORE YOU START THE COOL-DOWN SEGMENT, YOU
WILL CLOSE AN INTERVAL LAP (Intl End). YOU WILL THEN NOTE YOUR POWER AND HR
AVERAGES.
TOTAL TIME 30 min
BIKE #
TIME
POWER
CADENCE
% OF MAX HR
FTP CALCULATIONS
5’ TEST AVERAGE POWER
- 15%
FTP PERSONAL SCORE
DATE
WARM-UP PHASE ONE
TOTAL TIME 5 min
Easy Pedal 5 min %
WARM-UP PHASE TWO (x5)
TOTAL TIME 10 min
Increase Cadence (RPM) 1 min
Decrease Cadence (RPM) 1 min
Increase cadence to 100 RPM for 1
min, then decrease to 90 RPM for 1
min without manipulating gears.
COMPLETE THIS SET 5 TIMES
TEST PHASE TOTAL TIME 3 min
Hard Pedal 5 min > 85%
Increase gears as high as possible
while sustaining a cadence of 90 RPM
during the entire 5 min TEST PHASE.
COOL-DOWN PHASE
TOTAL TIME 5 min
Easy Pedal 10 min %
Go light and easy, getting your legs,
lungs, heart and mind to recover after
the test.
GYM
Go light and easy, getting your legs,
lungs, heart and mind ready for the test.
Increase your gears progressively.
5’ FTP PERSONAL TEST
Functional Threshold Power
POWER ZONE 5a
POWER ZONE 4
POWER ZONE 3
POWER ZONE 2
POWER ZONE 1 %
POWER ZONE 5b
POWER ZONE 5c %
80–90 RPM 70–120W 60–70
100 RPM 75–80%
80–90 RPM 75–80%
80–90 RPM
70–80 RPM < 100W 60–65
106–120%
91–105%
76– 90%
56–75%
<56
121–150%
>150%
5-MINUTE POWER TEST
COMPARING POWER OUTPUTS
To determine whether one rider is more powerful than another, the average power calculated from the
results of an FTP Test is divided by a rider’s body weight in kilograms (Watts/kilogram). Simply assuming
that the rider whose computer displays the highest Watts is the more powerful rider is not necessarily
correct. Body weight must be taken into consideration.

Keiser M SERIES Specifications

General

Brand	Keiser
Model	M SERIES
Category	Fitness Equipment
Language	English