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After the baseline recordings, you should continue to perform the test 2-3 times a week. Test yourself
weekly in the morning following both a recovery day and a heavy training day (or a series of heavy
training days). An optional third test can be performed after a normal training day. OwnOptimizer may
not provide reliable information during detraining or in a very irregular training period. If you take a
break from exercise for 14 days or longer, the baseline tests should be performed again.
Performing the Test
The test should always be taken in standardized/similar conditions in order to get the most reliable
results. It is recommended that you take the test in the morning before breakfast. The following basic
requirements apply:
• Wear the transmitter. For further information, see Wear the Transmitter.
• You should be relaxed and calm.
• You can be seated in a relaxed position or lying in bed. The position should always be the same
when you do the test.
• The test can take place anywhere – at home, in the office, at a health club – as long as the test
environment is peaceful. There should be no disturbing noises (for example, television, radio or
telephone) or other people talking to you.
• Avoid eating, drinking and smoking 2-3 hours prior to the test.
Performing the Test
Select Test > Optimizer > Start > Optimizer Lie Down
Arrows indicate the test is ongoing. Do not move during this first part of the test, which lasts 3
minutes.
After 3 minutes, the cycling computer will beep and Optimizer Stand up is displayed. Stand up and
remain standing still for 3 minutes.
After 3 minutes, the cycling computer will beep again and the test is finished.
A numerical and written interpretation of the result is displayed. Press DOWN to see your average heart
rate (bpm) while lying down (HRrest), the highest heart rate while standing up (HRpeak), and the average
heart rate while standing (HRstand).
You can interrupt the test in any phase by pressing STOP. Optimizer Test canceled is displayed.
If the cycling computer cannot receive your heart rate signal, the message Test failed. Check WearLink is
displayed. In which case, you should check that the transmitter electrodes are wet and that the textile
strap fits snugly.
After the Test
How to Interpret Results
The cycling computer calculates five heart rate and heart rate variability based parameters. The
OwnOptimizer values are calculated by comparing your latest results to previous ones. The cycling
computer will display a written description of your training status. The descriptions are defined in
detail below.
Good Recovery (1)
Your heart rate is lower than average. This indicates that you have recovered very well. You can
continue training, including intensive exercise sessions.
Normal State (2)
Your heart rate is at a normal level. Go on with your training; include both light and intensive training
sessions, and recovery days.
Training Effect (3)
Your heart rate is higher than average. You may have exercised intensively in the previous days. You
have two choices: 1) rest or train lightly for one or two days, or 2) continue intensive training for one or
two days and then recover well. Other sources of stress such as the beginning of a fever or an attack of
the flu can result in the same kind of response.
Steady State (4)
Polar CS600X User Manual 44