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14 ::
Doing the Fitness Test
1. Press function key Coach.
2. Use the up/down setting keys to select the 3-Step Test and confirm
your choice by pressing OK key.
:: Press OK key to page through the displays that precede the test,
the Back key will always return you to the previous display.
3. Please acquaint yourself fully with the test instructions. The test
will be based on your basic data: enter your data (sex, age, weight)
with the left/right setting keys and navigate with the up/down
setting keys.
4. Press Start key to begin the Fitness Test. The test begins with a
warm-up period, the actual test begins automatically as the warm-
up period ends. The WHO test is made up of three four-minute
periods. Pedalling resistance increases as you move to the next step;
you nevertheless need to keep your pedalling rate at no less than
60 rpm. The test ends after the third period. We recommend you
keep pedalling for the warm-down period, so that your heart-rate
returns to normal.
5. When the test ends, the top operation key becomes active. Press
this Results key and Alpha 200 gives the following information
with regard to your fitness:
:: the measured heart-rate level at the end of every test step
:: the maximal oxygen intake capacity (VO2 max.) and the
corresponding aerobic fitness index value
:: fitness evaluation on scale 1-5 (5 = best)
6.2 Exercise Profiles
Another form of exercise offered in Coach function is based on
individual, separate workouts, or exercise profiles. Operation key Profiles
allows you access to use and edit pre-programed exercise profiles, in
which the resistance level varies in a pre-determined way. You can also
design your own profiles and store them to be used later.