16
LCB
FITNESS BIKE
FITNESS TEST PROGRAM
The fitness test is based on the YMCA protocol and is a sub-maximal test that uses pre-determined, fixed work
levels that are based on your heart rate readings as the test progresses. The test will take anywhere between 6 to 15
minutes to complete, depending on your level of fitness. The test ends when your heart rate reaches 85% of maxi-
mum at any time during the test or your heart rate is between 110 bpm and 85% at the end of two consecutive
stages. At the end of the test a VO2max score will be given. VO2max stands for Volume of Oxygen uptake which is a
measurement of how much oxygen you need to perform a known amount of work. The YMCA protocol uses two to
four, 3 minute stages of continuous exercise (see charts below). You will be asked to choose either, Male or Female
at the beginning of the test. This choice determines which test parameters will be used during the test as shown
in the charts below. The only caveats are that if you are a very de-conditioned Male you need to choose option
Female. If you are a very conditioned female you need to choose option Male.
Workload chart for male or very fit female:
Workload chart for female or de-conditioned male
Fitness Test Programming
1. Press the
Fit-test
button and press
Enter
.
2. The message window will ask you to enter your
Age
. You may adjust the age setting, using the
Up
and
Down
keys then
press the
Enter
key to accept the new number and proceed on to the next screen.
3. You are now asked to enter your
Weight
. You may adjust the weight number using the
Up
and
Down
keys then press enter
to continue.
4. Now press
Start
to begin the test or
Enter
to modify your settings.
Before the test
Make sure you are in good health; check with your physician before performing any exercise if you are over the age of 35 or
persons with pre-existing health conditions.
Make sure you have warmed up and stretched before taking the test.
Do not take in caffeine before the test.
Hold the hand grips gently, do not tense up.
Summary of Contents for LCB
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