developed in 2004 by Dr. Emily Cooper of Seattle Performance Medicine. The test results can
help you gauge the effectiveness of your current exercise routine and tailor it to meet your fitness
goals.
Fitness Test Tips
Read through the following tips before starting the Fitness Test.
• Sit and rest for at least five minutes prior to taking the test.
• You must wear the chest strap throughout the test. If the heart rate reception is erratic,
incorrect readings can occur and terminate the test.
• You must enter your age and your gender to begin the test.
• Maintain a comfortable stride rate above 100 strides per minute. Continue pedaling at a
consistent stride rate (between 100 and 160 strides per minute) throughout the test.
• The test provides a 3-minute warm-up period. During the first minute, you may change
the ramp incline using the CROSSRAMP arrow keys. The Fitness Test commences at
the end of the warmup period.
Important: If a message appears stating that your heart rate is too high, the test ends
and the automatic cool-down period begins. Complete the cool-down period and retake
the Fitness Test later.
• After the first minute of the warm-up period the CROSSRAMP arrow keys are disabled.
The RESISTANCE arrow keys are disabled throughout the test. Any pressure on the
arrow keys is
ignored.
• Let the program adjust the resistance for you.
• You cannot change the distance or time goals or change to another program while in
the midst of taking the test.
Completing the Fitness Test
When you finish the Fitness Test, the pedal resistance is reduced. An automatic cool-down period
is provided after the test to help return your heart rate to a normal, restful state.
The Fitness Test automatically ends if one of the following occurs:
• You stop pedaling.
• Your heart rate increases and averages above 75% of the maximum allowable heart rate (220
minus your age) during the first three minutes.
• Your stride rate drops below 100 strides per minute.
• Your heart rate increases and averages above 85% of the maximum allowable heart rate (220
minus your age).
• Your heart rate cannot be detected for two minutes.
• You press PAUSE/RESET.
• You complete the test.
Fitness Test Scores
When you finish the Fitness Test, a fitness score appears on the display as part of the workout
summary. The test results can help you gauge the effectiveness of your current exercise routine
and tailor it to meet your fitness goals.
Tables 6 and 7 show the desired range in fitness levels depending on your age and gender.
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