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The Fitness Test is based on the YMCA Protocol and is a sub-maximal test that uses pre-determined,
fixed work levels that are based on your heart rate readings as the test progresses. The test will take
anywhere between 6 and 15 minutes to complete, depending on your level of fitness. The test ends
when your heart rate reaches 85% of maximum at any time during the test, or if your heart rate is
between 110 bpm and 85% at the end of the two consecutive stages. At the end of the test, your VO2
max score will be displayed on the console. VO2 max stands for Volume of Oxygen uptake, which is a
measurement of how much oxygen you need to perform a known amount of work.
The YMCA protocol uses two to four 3-minute stages of continuous exercise. On the test setup page,
make sure to fix your physical parameters if they are not correct; this information will determine the
results of your test.
Before the test,
• make sure you are in good health; check with your physician before performing any exercise if
you are over the age of 35 or have any pre-existing health conditions;
• make sure you have warmed up and stretched before taking the test;
• do not take in caffeine before the test.
Custom is a program with fully customizable intensity patterns. On the program page, press “Add
Pattern” to start editing. Connect dots to map your workload throughout the 20 segments of the
program, from the easiest on the bottom to the hardest on the top. Created patterns can be edited
later anytime. Each segment’s duration depends on the selected total time — you can set it right
before the start.
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