Kettler AVIOR P, Assembly Manual

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BIOMETRICS EXERCISE BIKE

HOME TRAINER

for anyone who likes cycling and wants to avoid strain on the 

joints Due to the round leg movement this is a particularly gentle 

form of exercise for foot, knee and hip joints. It is ideal for regu-

lated cardiovascular training with the training goal of fat bur-

ning, as the physical strain is lower than with running training.

Therefore home trainers are also suitable for people who are

overweight or who have physical problems and want to avoid 

too much strain on knee and hip joints.

THE ADVANTAGES:

ƒ

ergonomic, optimally adjustable to the desired training 

position

ƒ

ideal for cardiovascular training and fat burning

ƒ

low strain on joints

ƒ

also suitable for overweight people and beginners

ƒ

space saving and easy to transport

SETTING THE OPTIMUM SITTING POSITION

The ideal posture is to have your upper body slightly bent for-

ward. If you have back problems, adjust the tilt angle so that the 

upper body is in an upright sitting position, which protects the 

spine and joints.

SEAT HEIGHT

First of all adjust the saddle to the optimum seat height. This is 

achieved when you can just reach the pedals with your heel with 

bent knees. You will maintain a round movement of the legs if you 

never completely stretch out the knee. Therefore you have a 

training which is gentle on foot, knee and hip joints.

DISTANCE FROM SADDLE TO HANDLEBARS

The saddle of your home trainer can also be adjusted horizon-

tally (according to the model). To do this loosen the screws un-

derneath the saddle and slide the saddle forwards or backwards 

down the bar, depending on your body height.

TILTING THE HANDLEBARS

The tilt of the handlebars of your home trainer can be adjusted. 

Loosen the screws underneath the cockpit and set it in the 

optimum position. Then tighten the screws again so that the 

handlebars do not slip!!

TRAINING VARIATIONS

In order to increase the strain on the thigh and buttock muscles, 

emphasise your steps on the pedals. In order to achieve increa-

sed training of the back of the thighs, emphasise pulling the 

pedals with the loop upwards. 

Furthermore you will have the opportunity to simulate a moun-

tain ascent with high pedal resistance. In this training the sto-

mach and back muscles, upper body and shoulder muscles will be 

included as well as leg muscles.

TRAINING RECOMMENDATION

Always remember the stretching exercises afterwards in order 

to avoid injuries and muscle ache.

TRAINING PLAN

4 week training plan for beginners on the home trainer

Tip: From the 5th week increase the duration of the exercise intervals until you can run for 20 to 30 minutes without 

interruption. Ensure that you training pulse is approx. 60 - 65% of your maximum pulse frequency in the first 8 weeks and 

does not exceed 75%.