This workout can be started by using the Heart Rate Training button to scroll to the EXTREME HEART RATE workout
profile, and pressing .
Advanced
Press the Advanced button to select FIT TEST, SPORTS TRAINING, MARATHON MODE (only T5), or EZ INCLINE /
RESISTANCE workouts.
FIT TEST
Beginner workout, advanced workout, and experienced workout
The Fit Test workout estimates cardiovascular fitness and can be used to monitor improvements in endurance every four
to six weeks. You must grasp the hand sensors (if equipped) when prompted or wear a Polar telemetry heart rate chest
strap because the calculation of the test score is based on a heart rate reading. The Fit Test is considered to be a submax
VO2 (volume of oxygen) test. A VO2 test gauges how well the heart supplies oxygenated blood to the exercising muscles
and how efficiently those muscles receive oxygen from the blood. Physicians and exercise physiologists generally regard
this test as a good measure of aerobic capacity. Please note that the estimated VO2 max scores achieved will be 10% to
15% lower on stationary exercise bikes than those achieved on other Life Fitness cardiovascular equipment. Stationary
cycling has a higher rate of isolated muscle fatigue of the quadriceps when compared to walking/running on a treadmill,
climbing on a stair climber, or utilizing a bike. The higher rate of fatigue corresponds to lower levels of estimated VO2
max scores.
The goal of the Fit Test workout is to elevate your hear rate to a level that is between 60% - 85% of your theoretical heart
rate maximum.
This workout can be started by using the Advanced button to scroll to the FIT TEST workout profile, and pressing .
Suggested Exertion Levels
Very ActiveActiveInactive
3.5 - 4.5 mph (5.6 - 7.2 kph)3 - 4 mph (4.8 - 6.4 kph)2 - 3 mph (3.2 - 4.8 kph)Treadmills
Level 7 - 15 for men. Level 3
- 10 for women.
Level 3 - 10 for men. Level 2
- 5 for women.
Level 2 - 4 for men. Level 1 -
2 for women.
Cross-Trainers
Level 8 - 14 for men. Level 6
- 10 for women.
Level 5 - 10 for men. Level 3
- 7 for women.
Level 4 - 6 for men. Level 2 -
4 for women.
Lifecycle Exercise Bikes
Note: Only treadmills: The workout duration will be five minutes total with a one minute warm-up at 0% incline
followed by four additional minutes at a 5% incline. Immediately afterward, the console will take the your heart
rate reading, calculate a fitness score, and display the score in the message center.
After the five minute Fit Test is completed, a Fit Test score and rating will be displayed. Within each suggested range,
use these additional guidelines:
Upper Half of RangeLower Half of Range
Lower ageHigher age
Higher weight (in cases of excessive weight, use lower half
of range)
Lower weight
TallerShorter
The computer will not accept:
• heart rates less than 52 beats per minute or greater than 200 beats per minute
• body weights less than 75 pounds (34 kg) or greater than 400 pounds (181 kg)
• ages below 10 years or over 99 years
• data input that exceeds human potential
It is important for you to take the Fit Test under similar circumstances each time. Your heart rate is dependent on many
factors, including:
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