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Completing a Fitness Test is a good way to determine what sort of exercise you should focus on. It will let you know if your training
program is working and what goals to set next. Test before the start of a new program and at regular intervals to see your
improvements. This is also a good motivator.
PROGRAMS-
FITNESS TEST
TEST SCREEN
On the Rockport test the maximum speed is
6mph and the ascent control not shown as
treadmill will remain at level 1 for the duration
of the workout.
On the Astrand test the level control will not
be shown as the resistance will be controlled
automatically for the duration of the workout.
Stage 1
Stage 1
115
bpm
1 minute
Stage 1
Measuring
1 minute
Grey
Stage
Pending
Green
Stage In
Progress
Blue
Stage
Complete
SELECT FITNESS TEST
Select Fitness Test from the Main Menu screen.
SET GENDER
Set your gender.
SET AGE
Set your age by adjusting the digits. Select the
digit you would like to change and scroll up /
down to the correct position.
SET TIME
Set the time by adjusting the digits. Select the
digit you would like to change and scroll up /
down to the correct position.
COUNTDOWN
5 Second countdown until workout begins with
audio feedback.
Note : This test will be more accurate if the user uses a
Heart Rate Monitor.
The user should pedal at 60 rpm for 6 minutes. The initial workout load should be 100
watts, but this may increase or decrease to maintain the user’s target heart rate of 130-
160bpm. Every minute adjust the workout load by 25 watts to maintain a heart rate of
130-160 bpm. At the end of six minutes record the final heart rate and workout load to
determine the VO max.
2
The user should walk 1 mile as fast and as safely as possible. Your time will be recorded,
and immediately on finishing the walk your heart rate. then you will be given your VO
2
reading.
240/250G ASTRAND
260G ROCKPORT
The star rating is
determined by your
VO max.
2
Elite
Excellent
Good
Above Average
Average
Below Average
Poor
Very Poor
Vo Max -
2
Maximal oxygen consumption
reflecting your physical fitness. Gives an
estimate of your endurance capacity during
prolonged, sub-maximal exercise.
Overview
- Statistics of your workout
Next Machines*
- What’s next on your
workout program
Profile
- Review of your Elevation / Effort
profile throughout your workout
Note - Not available on non-Smartcard activated sites
RESULTS
Progress Bar
Stage in the progress bar fills as the workout
progresses. Once a segment is filled it’s colour
changes to green to signify that it is complete.
