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FITNESS TEST
The FITNESS TEST performs a single-stage, sub-maximal protocol, and calculates the results using the
Astrand-Rhyming nomogram. The FITNESS TEST requires 6~7 minutes to complete. During the FITNESS
TEST, you will be required to stride at a constant 60 strides per minute (SPM). You can view your SPM’s in the
SPM window on the Display Panel.
You are required to raise your heart rate between 120 and 170 BPM for minutes 5, 6 and 7 (optional minute
determined by the program). If, during the test, your heart rate reading levels out increase the difficulty LEVEL,
but DO NOT change the speed at which you are striding. The test information is invalid if the SPM is not
maintained at approximately 60 RPM.
The Fitness Test utilizes age, gender, weight, workload output and HR to calculate two values:
• Max VO2 (in m/O2/Kg/min) - measurement of oxygen consumption, which is used to define aerobic
fitness.
• Fitness Level - allows a user to track progress on a scale from 0% to 100%.
NOTE:
You must wear the heart rate strap during the FITNESS TEST to monitor your heart rate.
To operate the Fitness Test program:
1.
Begin Striding. If necessary, enter the Lockout ID to enable the crosstrainer for operation (see “Lockout
ID Processing” for details).
2.
Press the
key.
3.
You are prompted to select the desired ADVANCED WORKOUTS program. Press the
key to select
the FITNESS TEST programs, then press the
key when prompted to select FITNESS TEST.
4.
You are prompted to enter your weight. The crosstrainer displays a default weight of 155 pounds (70
kg). You may enter any weight from 0 to 500 pounds (0 to 226 kg).
• Use the
–
keys to enter your current weight; or press the
or
key, as necessary, to
increase or decrease the displayed weight in 1 pound (or 1 kg) increments. When your correct weight
has been entered, press the key
to accept the displayed value.
5.
You are prompted to enter your gender.
• Press the
key to set the gender to “male”, press the
key to set the gender to “female.” When
the correct gender has been entered, press the key
to accept the displayed value.
6.
You are prompted to enter your age.
• Use the keys to enter your age, or press the
or
key, as necessary, to increase or
decrease the displayed value in 1 year increments. When the correct age has been entered, press
the
key to accept the displayed value.
7.
The FITNESS TEST runs for 6~7 minutes. During the FITNESS TEST, you must maintain striding speed
at a constant 60 SPM. During the test, you may adjust the difficulty LEVEL at any time.
8.
If desired, you can use the personal fans during the FITNESS TEST.
9.
When the test is completed, the trainer enters the Cooldown cycle (see “Cooldown Cycle” for details).
If you wish to exit the program before you have reached your workout goal, stop striding and allow the
Pause timer to expire.
