• amount of sleep from the previous night (at least seven hours is recommended)
• time of day
• time you last ate (testing two to four hours after the last meal is recommended)
• time when you last drank a liquid containing caffeine or alcohol, or smoked a cigarette (testing approximately four
hours afterword is recommended)
• time since you last exercised (testing approximately six hours afterword is recommended)
For the most accurate Fit Test results, you should perform the Fit Test on three consecutive days, and average the three
scores. To receive a proper Fit Test score, the training must be done within a heart rate zone that is 60% to 85% of your
theoretical heart rate maximum (HRmax).
Fit Test results are listed in the following tables.
Relative Fitness Classification for Men
Very Low
Low
Below
Average
Average
Above
Average
Very Good
Excellent
Elite
Rating
Estimated V02 Max (ml/kg/min) per Age category
<35
35 - 37
38 - 39
40 - 44
45 - 49
50 - 52
53 - 54
55+
20 - 29years
<34
34 - 35
36 - 37
38 - 42
43 - 47
48 - 49
50 - 51
52+
30 - 39years
<32
32 - 33
34 - 36
37 - 41
42 - 45
46 - 48
49 - 50
51+
40 - 49years
<29
29 - 31
32 - 33
34 - 38
39 - 42
43 - 44
45 - 46
47+
50 - 59years
<26
26 - 28
29 - 30
31 - 34
35 - 38
39 - 40
41 - 42
43+
60+years
Relative Fitness Classification for Women
Very Low
Low
Below
Average
Average
Above
Average
Very Good
Excellent
Elite
Rating
Estimated V02 Max (ml/kg/min) per Age category
<28
28 - 30
31 - 32
33 - 37
38 - 42
43 - 44
45 - 46
47+
20 - 29years
<27
27 - 28
29 - 30
31 -35
36 - 39
40 - 41
42 - 43
44+
30 - 39years
<25
25 - 27
28 - 29
30 - 33
34 - 37
38 - 39
40 - 41
42+
40 - 49years
<22
22 - 23
24 - 25
26 - 29
30 - 32
33 - 34
35 - 36
37+
50 - 59years
<20
20 - 21
22 - 23
24 - 26
27 - 30
31 - 32
33 - 34
35+
60+years
Life Fitness developed this rating scale based on VO2 maximum percentile distributions referenced in American College
of Sports Medicine’s Guidelines for Exercise Testing and Prescription (8th E. 2010). 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.
SPORTS TRAINING
Experienced workout
This program simulates exercising outdoors by using a baseline value to simulate a flat surface. The program then
simulates moving uphill with values above the baseline and downhill with values below the baseline. The adjustments
above and below the baseline are incline changes. You control the Speed.
The goal of this workout is to simulate outdoor training.
This workout can be started by using the ADVANCED button to scroll to the SPORTS TRAINING workout profile, and
pressing
.
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Summary of Contents for Go Console
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