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Spirit Fitness
FIT TEST PROGRAM
The Fit Test is based on the YMCA protocol, which is a sub-maximal VO2 test based on your heart rate. The test
consists of up to 4 stages. The resistance level increases at the end of each stage until you reach 85% of the
projected maximum heart rate or 2 consecutive stages over 110 beats per minute. You will receive a score after
the test is completed.
NOTE: use a heart rate strap for best results.
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.
During The Test:
•
The console must be receiving a steady heart rate for the test to begin. You may use the hand pulse sensors or wear
a heart rate chest strap transmitter.
•
You must maintain a steady 50 rpm pedal speed. If your pedal speed drops below 48 rpm or goes above 52 rpm
the console will emit a steady beeping sound until you are within this range.
•
You may scroll through the various data readings by pressing the
Display button
under the
Message Window
.
•
The
Message Window
will always display your pedal speed on the right side to help you maintain 50 rpm.
•
The data shown during the test is:
1. Work in KGM is actually an abbreviated form of kg-m/min. which is a work measurement of kilogram-force meter/minute
2. Work in Watts (1 watt is equal to 6.11829727787 kg-m/min.)
3. HR is your actual heart rate; TGT is the target heart rate to reach to end the test.
4. Time is the total elapsed time of the test.
