28
If you make an error when entering any Fit Test data, you can correct it by pressing CLEAR, inputting the correct information, and
pressing ENTER.
It is important for you to take the Fit Test under similar circumstances each time. Your heart rate is dependent on many factors, includ-
ing:
O
amount of sleep the previous night (at least seven hours is recommended)
O
time of day
O
time you last ate (two to four hours after the last meal is recommended)
O
time since you last drank a liquid containing caffeine or alcohol, or smoked a cigarette (at least four hours is recommended)
O
time since you last exercised (at least six hours is recommended)
For the most accurate Fit Test results, you should perform the Fit Test on three consecutive days and average the three scores.
NOTE: To receive a proper Fit Test score, the work done must be within a training heart rate zone that is 60 percent to 85 percent of
the theoretical maximum heart rate. This rate is defined by the American College of Sports Medicine's "Guidelines for Exercise Testing
and Prescription" as equal to 220 minus an individual's age.
The tables below list fit test results.
R
ELATIVE
F
ITNESS
C
LASSIFICATION FOR
M
EN
Men
Estimated VO2 Max (ml/kg/min) Per Age Category
Rating
20-29
30-39
40-49
50-59
60+
Elite
52+
51+
48+
45+
42+
Excellent
50-51
48-50
46-47
42-44
39-41
Very Good
47-49
45-47
43-45
40-41
36-38
Above Average
44-46
42-44
40-42
37-39
33-35
Average
41-43
39-41
37-39
34-36
30-32
Below Average
38-40
36-38
34-36
31-33
27-29
Low
35-37
33-35
31-33
28-30
24-26
Very Low
<35
<33
<31
<28
<24
R
ELATIVE
F
ITNESS
C
LASSIFICATION FOR
W
OMEN
Women
Estimated VO2 Max (ml/kg/min) Per Age Category
Rating
20-29
30-39
40-49
50-59
60+
Elite
44+
42+
39+
35+
34+
Excellent
42-43
40-41
37-38
33-34
32-33
Very Good
39-41
37-39
35-36
31-32
30-31
Above Average
37-38
35-36
32-34
29-30
28-29
Average
34-36
32-34
30-31
27-28
25-27
Below Average
31-33
29-31
27-29
25-26
23-24
Low
28-30
27-28
25-26
22-24
20-22
Very Low
<28
<27
<25
<22
<20
Life Fitness developed this rating scale based on VO2 max percentile distributions referenced in
American College of Sports
Medicine's "Guidelines for Exercise Testing and Prescription"
(6th Ed. 2000). It is designed to provide a qualitative description of a
user's VO2 max estimation, and a means of assessing initial fitness level and tracking improvement.
