If you make an error when entering any Fit Test data, you can correct it by using the back arrow, inputting the correct
information, and pressing ENTER. Once the test starts, you cannot change the workout time or speed. Use the STOP,
RESET, SPEEDUP, SPEED DOWN, or PAUSE key to terminate the test.
It is important for you to take the Fit Test under similar circumstances each time. Your heart rate is dependent on many
factors, including:
•
amount of sleep the previous night (at least seven hours is recommended)
•
time of day
•
time you last ate (two to four hours after the last meal is recommended)
•
time since you last drank a liquid containing caffeine or alcohol, or smoked a cigarette
(at least four hours is recommended)
•
time since you last exercised (at least six hours is recommended)
For the most accurate Fit Test results, you should perform the Fit Test on three consecutive days and average the three
scores.
NOTE:
To receive a proper Fit Test score, the work done must be within a training heart rate zone that is 60 percent to
85 percent of the theoretical maximum heart rate (HRmax). This rate is defined by the American College of Sports
Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual's age.
The tables below list fit test results.
R
ELATIVE
F
ITNESS
C
LASSIFICATION FOR
M
EN
Men
Estimated VO2 Max (ml/kg/min) Per Age Category
R
ELATIVE
F
ITNESS
C
LASSIFICATION FOR
W
OMEN
Women
Estimated VO2 Max (ml/kg/min) Per Age Category
Life Fitness developed this rating scale based on VO2 max percentile distributions referenced in
American College
of Sports Medicine's "Guidelines for Exercise Testing and Prescription"
(7th Ed. 2006), which were obtained from the
data collected by the Cooper Institute Aerobics Center Longitudinal Study, 1970 - 2002. It is designed to provide a
qualitative description of a user's VO
2
max estimation, and a means of assessing initial fitness level and tracking
improvement.
Rating
10 - 29
30 - 39
40 - 49
50 - 59
60+
Elite
55+
53+
51+
47+
43+
Excellent
53 - 54
50 - 52
49 - 50
45 - 46
41 - 42
Very Good
50 - 52
48 - 49
46 - 48
43 - 44
39 -40
Above Average
45 - 49
43 - 47
42 - 45
39 - 42
35 - 38
Average
41 - 44
38 - 42
37 - 41
34 - 38
31 - 34
Below Average
38 - 40
36 - 37
34 - 36
32 - 33
29 - 30
Low
35 - 37
34 - 35
32 - 33
29 - 31
26 - 28
Very Low
<35
<34
<32
<29
<26
Rating
10 - 29
30 - 39
40 - 49
50 - 59
60+
Elite
47+
44+
42+
37+
35+
Excellent
45 - 46
42 - 43
40 - 41
35 - 36
33 - 34
Very Good
43 - 44
40 - 41
38 - 39
33 - 34
31 - 32
Above Average
38 - 42
36 - 39
34 - 37
30 - 32
27 - 30
Average
33 - 37
31 - 35
30 - 33
26 - 29
24 - 26
Below Average
31 - 32
29 - 30
28 - 29
24 - 25
22 - 23
Low
28 - 30
27 - 28
25 - 27
22 - 23
20 - 21
Very Low
<28
<27
<25
<22
<20
22
