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RUNNING PERFORMANCE TEST
The Running Performance Test is a tool especially designed for runners allowing them to track their progress and find
out their unique training zones (heart rate, speed and power zones) for running sports. Regular and frequent testing
helps you plan your training wisely and follow changes in your running performance
You can take the test as maximal or submaximal (at least 85 % of your maximum heart rate). The maximal test requires
all-out effort, but it gives you more accurate results. Taking the maximal test is a good way to find out your current
individual maximum heart rate, and get your settings up to date. The load of the maximal running test is considerably
heavier compared to the submaximal test. Therefore, it's recommended that you include only light training sessions in
your plan for the next 1-3 days after the maximal test.
The submaximal test, which requires that at least 85% of HR
max
is exceeded, is a reproducible, safe and non-exhaustive
alternative to the maximal test. You can repeat the submaximal test as often as you wish, and you can also perform it
as a warmup before a training session. It's important that your maximum heart rate is set correctly in your physical
settings in order to get accurate results from the submaximal test as the submaximal test uses your HR
max
when
calculating your results. If you don’t know your HR
max
, you could benefit from doing maximal test first to find out your
maximum heart rate.
The idea of the test is to run at a steadily increasing speed, following the given target speed as precisely as possible. To
complete the test successfully you have to run for at least six minutes and reach at least 85 % or your maximum heart
rate. If you have trouble reaching this, your current HR
max
value might be too high. You can change it manually in your
physical settings.
Performing the test
Before taking the test, read the Health and Training section in this user manual or in the Important information sheet
that came in the product package. Do not take the test during illness, injury or if you have any doubts over your health.
Take the test only when you feel recovered. Avoid exercise that causes fatigue on the day preceding the test. Wear
running shoes and clothes that allow freedom of movement.
Take the test in flat terrain, track or road, and repeat it regularly under similar conditions. Run at a steadily increasing
speed, following the given target speed as precisely as possible. Also, the conditions before testing should be fairly
similar each time. For instance, an intense training session the day before or a heavy meal right before testing can
influence your test result. You need to run for at least six minutes and reach at least 85 % or your maximum heart rate
to complete the test.
Check heart rate sensor is shown if your heart rate cannot be detected during the test.
Speed unavailable, GPS signal lost is shown if the satellite signals cannot be detected during the test.
Have a look at the instructions on your watch in Tests > Running test > How to once more before starting to see a
detailed breakdown of the test, and instructions on performing it.
1. First, define your initial speed for the test in Tests > Running test > Initial speed . The initial speed can be set
between 4-10 min/km. Note that if you set the initial speed too high, you may have you to quit the test too soon.
2. Then go to Tests > Running test > Start and scroll down to see an overview of the test. When you’re ready to
start the test, choose Next .
3. Check the questions concerning your health and accept to go to the pre-training mode.
4. The sport profile is shown in a purple color in the test view. Choose an appropriate indoor or outdoor running
sport profile. Stay in the pre-training mode until the watch has found your heart rate and the GPS satellite signals
(GPS icon turns green).
5. Tap the display to begin. The watch guides you through the test.
6. The test begins with a warmup phase (~ 10 min). Follow the guidance on the display to complete the warmup.
7. After a proper warmup, choose
Start test . Then you need to reach the initial speed for the actual test to start.
During the test: The blue value shows the steadily increasing target speed that you should follow as precisely as
possible. The white value below it shows your current speed. The watch notifies you by vibrating if you go too fast or
too slow.