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Avoid heavy physical exertion, alcohol, and pharmaceutical stimulants on the test day and the previous day.
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You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.
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BEFORE THE TEST
Before starting the test, make sure your physical settings including training background are accurate in Settings >
Physical settings.
Wear your watch snugly on top of your wrist, just behind the wrist bone. The heart rate sensor on the back of your watch
must be in constant touch with your skin, but the wristband should not be too tight to prevent blood flow.
BEFORE THE TEST
Before starting the test, make sure your physical settings including training background are accurate in Settings >
Physical settings.
Wear your watch snugly on top of your wrist, at least a finger's width up from the wrist bone. The heart rate sensor on
the back of your watch must be in constant touch with your skin.
PERFORMING THE TEST
On your watch, choose Fitness test > Relax and start the test. The watch starts searching for your heart rate.
When your heart rate is found Lie down & relax is shown on the display. Stay relaxed and limit body movements and
communication with other people.
You can interrupt the test in any phase by pressing BACK. Test canceled is shown.
If the watch cannot receive your heart rate signal, the message Test failed is shown. In which case, you should check
that the heart rate sensor on the back of the watch is in constant touch with your skin. See
measurement
for detailed instructions on wearing your watch when measuring heart rate from your wrist.
TEST RESULTS
When the test is over, your watch notifies you by vibrating and shows a description of your fitness test result and your
estimated VO
.
2max
Update to VO2
to physical settings? is shown.
2max
Press OK to save the value to your Physical settings.
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Press BACK to cancel only if you know your recently measured VO
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fitness level class from the result.
Your latest test result is shown in Tests > Fitness test > Latest result. Only your most recently performed test result
is shown.
For a visual analysis of your Fitness test results, go to the Flow web service and select the test from your Diary to view
details from it.
Your watch syncs with the Flow app automatically after the test if your phone is within the Bluetooth range.
Fitness level classes
Men
Age / Years
Very low
20-24
< 32
25-29
< 31
Low
Fair
32-37
38-43
31-35
36-42
value, and if it differs more than one
2max
Moderate
Good
44-50
51-56
43-48
49-53
67
Wrist-based heart rate
Very good
Elite
57-62
> 62
54-59
> 59
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