Keiser M SERIES User manual

2470 S Cherry Ave | Fresno CA 93706 USA | [email protected]
keiser.com/education | 800.888.7009
KEISER INDOOR GROUP CYCLING
FOUNDATIONS
#KeiserPowerED

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TABLE OF CONTENTS
TABLE OF CONTENTS .......... 1
THE KEISER STORY ............2
COURSE OVERVIEW
• Foundations ........................4
• The Keiser Indoor Bike ................5
TECHNOLOGY
• Keiser Technology ...................7
TECHNICAL ASPECTS
• Bike Set-Up ........................ 14
• Keiser M Series Set-Up .............. 16
• Posture ...........................20
• Hand Positions ..................... 22
• Riding Positions .................... 23
• The Science of Pedaling .............. 25
• Cadence (RPM) ..................... 27
PHYSIOLOGY
• Energy Systems ....................28
• Training with Power ................. 29
• 5-Minute FTP Test .................. 32
• Power Training Zones ................ 34
• Heart Rate ......................... 35
• Heart-Rate Training ................. 36
• Rating of Perceived Exertion (RPE) .... 39
• What are Kilocalories? ...............40
• Modifying Intensity ................. 41
METHODOLOGY
• Class Design .......................42
• Interval Training ...................44
• Sample Ride Proles and Templates ...45
PSYCHOLOGY
• Class Instruction ................... 49
• Music Experience ................... 51
DRILLS
• Drills Overview ..................... 53
• Intervals ..........................54
•Speed Work ........................55
• Power .............................58
• Control ............................60
• Climbing ........................... 61
• Muscle Recruitment ................. 63
• Recovery ..........................64
APPENDIX
• Appendix A — Stretching .............65
• Appendix B — Injury Prevention........70
• Appendix C — M3 Power Test ......... 72
GLOSSARY ...................... 73
SUGGESTED READINGS ....... 75
TABLE OF CONTENTS

THE KEISER STORY
More than 20 years ago,
Keiser set out to create a bike
that would exceed the demands
of indoor group cycling.
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THE KEISER STORY
CHANGING THE WORLD OF CARDIO
Today, Keiser M Series indoor bikes fit riders of all body shapes and sizes thanks to our groundbreaking
V-shape frame. They achieve a quiet — but true — road-bike experience with the industry’s only drive-train
built specifically for magnetic resistance.
As a result of our simple engineering designs and constant innovations, the Keiser M3 and M3i aren’t just
any indoor group cycling bikes — they’re the most proven indoor group cycling bikes on the planet, with
more than a quarter million sold worldwide and countless reviews placing them at the top of the industry.
Such accomplishments continue Keiser’s longtime tradition of exercise innovation, which began four
decades ago when we introduced pneumatic-resistance technology to the strength training industry. By
providing an alternative to outdated iron resistance, we created a safer and faster way for people of all ages
and ability levels to build strength at speed for true power. Following the engineering success with strength
machines, we turned our sights
to become the first company
to use magnetic resistance.
This technology enabled Keiser
to revolutionize indoor group
cycling by delivering a quiet,
reliable, consistent ride with bikes
that were the first to display
power in real time. Today, Keiser’s
world-renowned Master Trainers
offer the ongoing education,
certification and tools to help
instructors take indoor group
cycling classes to the next level.
THE KEISER STORY