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11
in the Manual function. These profiles show effort as
a constant torque (Nm).
4. Confirm your selection by pressing the selection dial.
A) Replay = start pedaling to begin the exercise. You
can adjust the effort level with the selection dial.
B) Edit = select the duration of the exercise with the
selection dial (set the time to 10-180 minutes). Start
pedaling to begin the exercise. You can adjust the
effort level with the selection dial.
C) Race = Using the selection dial, select the race
mode (time: the distance you can pedal in a given
time; or distance: how fast you can cover a given
distance) and confirm your selection using the
selection dial. The display shows a previously saved
program. Start pedalling to begin the race. The dash
line on the display shows whether you are ahead or
behind the benchmark training session, which is
the most recently saved training session using this
program. The distance to the previously saved session
is also displayed: the previously saved training session
is shown with a light vertical dash line, and your race
effort is shown with a dark vertical dash line.
5. To stop the training session, press the BACK/STOP
button. You can then stop the session by selecting EXIT,
save the session to the memory by selecting SAVE AND
EXIT or continue your training session by selecting
CONTINUE.
FITNESS TEST
The meter uses a multi-step fitness test. The test begins
at a low level of effort, which increases steadily in
accordance with the selected test type. A multi-step test
is a safe and reliable, submaximal means of measuring
a person’s physical fitness level. The test continues
until the test subject has achieved his or her individual
target heart rate (85% of maximum heart rate). The test
requires the use of a heart rate belt: the meter monitors
changes in the heart rate throughout the test, using
the data to calculate an estimate of the tested person’s
maximum oxygen uptake capacity. The maximum
oxygen uptake capacity is the best measure of a person’s
physical fitness level. After the test, the meter gives
versatile information on your fitness level: a description
and a numerical value (ml/kg/min).
PREPARING FOR THE TEST
1. Make sure that the data associated with your
username is updated – the meter uses the user data as a
basis for the fitness test.
2. Select FITNESS TEST.
3. Using the selection dial, select the most suitable
fitness category for you:
A) Inactive = no regular exercise, poor physical
condition
B) Active = regular exercise, average or good physical
condition
C) Athletic = active training, good or excellent
physical condition
4. The display shows the appropriate test type for each
fitness category:
A) Step time = duration of different effort levels in the
test
B) First step = initial effort level
C) Step power = effort level of steps (in watts), the test
features several steps
5. Confirm your selection by pressing the selection dial.
6. If necessary, you can adjust your target heart rate
value using the selection dial. Confirm your settings
using the selection dial.
7. The display informs you that you can stop the test
once you reach the target heart rate for the test. Start the
test by pressing the selection dial.
PERFORMING THE TEST
1. The display shows the selected test step type. Start
pedaling to begin the test. A red diagram that updates
as you progress in the test represents your heart rate. A
discontinuous line in red indicates your target heart rate.
2. Once the target heart rate level has been achieved,
the meter gives an audio signal and displays a message.
We recommend that you end the test here, unless you
are relatively fit. If you have set your target heart rate
correctly (that is, if you have calculated your maximum
heart rate accurately enough), continuing the test
beyond this point will not increase the accuracy of the
result. If you overestimate your maximum heart rate,
your fitness level will be overestimated. Similarly, if you
underestimate your maximum heart rate, your fitness
level will be underestimated.
3. To stop the test once you reach the target heart rate
level, press the BACK/STOP button or stop pedaling.
The meter will now switch to the test result display:
A) Aerobic fitness = an estimate of your fitness level
in your regular effort zone, which gives the best
indication of the state of your health-related fitness.
B) MET value = a reading that shows the multiple of
your maximum oxygen uptake at complete rest.
C) ml/kg/min = a reading that tells how many
millilitres of oxygen per kilogram of body weight per
minute your body consumes.
D) l/min = a reading that tells your oxygen uptake in
litres per minute. Unlike the above values, l/min does
not take account of the user’s body weight.
E) Wmax = an estimate of your maximal exercise
power, measured in watts.
F) W/kg = the ratio of your maximal exercise power
to your weight.
MEN / MAXIMAL OXYGEN UPTAKE (VO2MAX)
1 = VERY POOR - 7 = EXCELLENT
AGE 1 2 3 4 5 6 7
18-19 <33 33-38 39-44 45-51 52-57 58-63 >63
20-24 <32 32-37 38-43 44-50 51-56 57-62 >62
25-29 <31 31-35 36-42 43-48 49-53 54-59 >59
30-34 <29 29-34 35-40 41-45 46-51 52-56 >56
35-39 <28 28-32 33-38 39-43 44-48 49-54 >54
40-44 <26 26-31 32-35 36-41 42-46 47-51 >51
45-49 <25 25-29 30-34 35-39 40-43 44-48 >48
50-54 <24 24-27 28-32 33-36 37-41 42-46 >46
55-59 <22 22-26 27-30 31-34 35-39 40-43 >43
60-65 <21 21-24 25-28 29-32 33-36 37-40 >40