Proper Preparation and Behavior
CHAPTER SIX: FITNESS TEST
How the Test Works
CHAPTER SIX: FITNESS TEST
43
FITNESS TEST
You should:
• Stay as relaxed as possible during the test, breathing
smoothly and regularly.
• Be dressed in comfortable workout clothes and
riding in a room with comfortable air temperature
and humidity.
You should not:
• Eat within three hours prior to testing, but you should not
be hungry, either.
• Consume caffeine within three hours prior.
• Smoke within three hours prior.
• Exercise vigorously within 24 hours prior.
• Make any unnecessary movements of arms, head, or torso.
• Talk at all.
Proper
Preparation
and Behavior
44
FITNESS TEST
The test consists of four three-minute stages. Stage one is a
warmup stage. Stages two, three, and four are at ever-increasing
workloads, with your heart rate measured during the second and
third minute of each stage. (If the two heart rate samples in a given
stage are separated by more than six bpm, that stage is extended for
an additional minute.)
The heart rate measured during the last minute of each stage is
compared mathematically with workload, and then extrapolated
to your age-predicted maximal heart rate (see Appendix A). The
workload corresponding to this heart rate is converted to milliliters
of oxygen per kilogram of body weight per minute.
How the Test
Works
T S 1 O W N E R ’ S G U I D E T S 1 O W N E R ’ S G U I D E
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