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CHAPTER 4:
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4.6 FITNESS TEST WORKOUT OPERATION
HE
TARGET HR & WEIGHT LOSS
1. Press the “HE” key and use the RIGHT / LEFT ARROW keys
to select “TARGET HR” or “WEIGHT LOSS”.
2. “SELECT AGE” using the RIGHT / LEFT ARROW keys, and then press
ENTER.
3. “SELECT HR” using the RIGHT / LEFT ARROW keys, and then press
ENTER.
4. “SELECT HR CONTROL” using the RIGHT / LEFT ARROW keys, and
then press ENTER.
5. If SPEED is selected, the INSTRUCTION CENTER will display “SET
MAX SPEED”. Use the RIGHT / LEFT ARROW key to set MAX SPEED,
and then press ENTER.
6. If INCLINE is selected, the INSTRUCTION CENTER will display “SET
MAX INCLINE”. Use the RIGHT / LEFT ARROW key to set MAX
INCLINE, and then press ENTER.
7. “SELECT TIME” using the RIGHT / LEFT ARROW keys, and then press
ENTER.
8. “SELECT WEIGHT” using the RIGHT / LEFT ARROW keys, and then
press ENTER.
9. Press QUICK START to begin the workout.
FIT
FIT TEST & COOPER TEST
1. Press the “FIT ” key and use the UP / DOWN ARROW keys
to select “FIT TEST” or “COOPER TEST”
2. “SELECT GENDER” using the UP / DOWN ARROW keys, and then
press ENTER.
3. “SELECT AGE” using the UP / DOWN ARROW keys, and then press
ENTER.
4. “SELECT WEIGHT” using the UP / DOWN ARROW keys, and then
press ENTER.
5. Press QUICK START to begin the workout.
GOAL+
(A) TIME GOAL
1. Press the “GOAL+” key and use the RIGHT / LEFT ARROW keys to
select “TIME GOAL”.
2. “SELECT TIME” using the RIGHT / LEFT ARROW keys, and then press
ENTER.
3. “SELECT START INCLINE” using the RIGHT / LEFT ARROW keys, and
then press ENTER.
4. “SELECT START SPEED” using the RIGHT / LEFT ARROW keys, and
then press ENTER.
5. “SELECT WEIGHT” using the RIGHT / LEFT ARROW keys, and then
press ENTER.
6. Press QUICK START to begin the workout.
(B) DISTANCE GOAL
1. Press the “GOAL+” key and use the RIGHT / LEFT ARROW keys to
select “DISTANCE GOAL”.
2. “SELECT DISTANCE” using the RIGHT / LEFT ARROW keys, and then
press ENTER.
3. “SELECT START INCLINE” using the RIGHT / LEFT ARROW keys, and
then press ENTER.
4. “SELECT START SPEED” using the RIGHT / LEFT ARROW keys, and
then press ENTER.
5. “SELECT WEIGHT” using the RIGHT / LEFT ARROW keys, and then-
press ENTER.
6. Press QUICK START to begin the workout.
(C) CALORIES GOAL
1. Press the “GOAL+” key and use the RIGHT / LEFT ARROW keys to
select “CALORIES GOAL”.
2. “SELECT DISTANCE” using the RIGHT / LEFT ARROW keys, and then
press ENTER.
3. “SELECT START INCLINE” using the RIGHT / LEFT ARROW keys, and
then press ENTER.
4. “SELECT START SPEED” using the RIGHT / LEFT ARROW keys, and
then press ENTER.
5. “SELECT WEIGHT” using the RIGHT / LEFT ARROW keys, and then
press ENTER.
6. Press QUICK START to begin the workout.
Male
Estimated vO2 Max (ml/kg/min) Per Age Category
Poor
Fair
Average
Good
Excellent
15 – 19
< 42
48 – 51
52 – 57
56 – 61
> 61
20 – 29
< 38
38 – 43
44 – 51
52 – 57
> 57
30 – 39
< 34
34 – 39
40 – 47
48 – 51
> 51
40 – 49
< 30
30 – 35
36 – 43
44 – 48
> 48
50 – 59
< 25
25 – 31
32 – 39
40 – 44
> 44
60+
< 21
21 – 26
27 – 35
36 – 40
> 40
Age
Rating
Female
Estimated vO2 Max (ml/kg/min) Per Age Category
Poor
Fair
Average
Good
Excellent
15 – 19
< 30
30 – 36
37 – 45
46 – 52
> 52
20 – 29
< 28
28 – 34
35 – 43
44 – 50
> 50
30 – 39
< 27
27 – 33
34 – 41
42 – 46
> 48
40 – 49
< 25
25 – 31
32 – 40
41 – 46
> 46
50 – 59
< 21
21 – 27
28 – 36
37 – 42
> 42
60+
< 17
17 – 23
24 – 31
32 – 37
> 37
The tables below list Fit Test and Cooper Test results.
FIT TEST’S RESULT FOR MALE
FIT TEST’S RESULT FOR FEMALE
Rating
Male
Estimated vO2 Max (ml/kg/min) Per Age Category
Very Poor
Poor
Fair
Good
Excellent
Superior
15 – 19
< 35.0
35.0 – 38.3
38.4 – 45.1
45.2 – 50.9
51.0 – 55.9
> 55.9
20 – 29
< 33.0
33.0 – 36.4
36.5 – 42.4
42.5 – 46.4
46.5 – 52.4
> 52.4
30 – 39
< 31.5
31.5 – 35.4
35.5 – 40.9
41.0 – 44.9
45.0 – 49.4
> 49.4
40 – 49
< 30.2
30.2 – 33.5
33.6 – 38.9
39.0 – 43.7
43.8 – 48.0
> 48.0
50 – 59
< 26.1
26.1 – 30.9
31.0 – 35.7
35.8 – 40.9
41.0 – 45.3
> 45.3
60+
< 20.5
20.5 – 26.0
26.1 – 32.2
32.3 – 36.4
36.5 – 44.2
> 44.2
Age
COOPER TEST’S RESULT FOR MALE
COOPER TEST’S RESULT FOR FEMALE
Age
Rating
Rating
Female
Estimated vO2 Max (ml/kg/min) Per Age Category
Very Poor
Poor
Fair
Good
Excellent
Superior
15 – 19
< 25.0
25.0 – 30.9
31.0 – 34.9
35.0 – 38.9
39.0 - 41.9
> 41.9
20 – 29
< 23.6
23.6 – 28.9
29.0 – 32.9
33.0 – 36.9
37.0 - 41.0
> 41.0
30 – 39
< 22.8
22.8 – 26.9
27.0 – 31.4
31.5 – 35.6
35.7 - 40.0
> 40.0
40 – 49
< 21.0
21.0 – 24.4
24.5 – 28.9
29.0 – 32.8
32.9 - 36.9
> 36.9
50 – 59
< 20.2
20.2 – 22.7
22.8 – 26.9
27.0 – 31.4
31.5 - 35.7
> 35.7
60+
< 17.5
17.5 – 20.1
20.2 – 24.4
24.5 - 30.2
30.3 - 31.4
> 31.4
Age
4.5 HEART RATE CONTROL WORKOUT OPERATION
Your Matrix treadmill offers a heart rate control workout mode. The heart
rate control workout mode allows the user to program their desired heart
rate zone and maximum allowable incline and the treadmill will automati-
cally adjust the incline based upon the user’s heart rate. The heart rate zone
is calculated using the following equation: (220-Age)*%=target heart rate
zone. The user must wear a telemetric heart rate monitor or continually hold
onto the contact heart rate grips for this workout.
4.6 FITNESS TEST WORKOUT OPERATION
The Matrix T50x & T50x-U treadmills offer a variety of fitness
protocol.
