Table of Contents
Advertisement
WALKING TEST
The walking test is a simple, safe and repeatable way to measure your VO
fitness is developing. Understanding your aerobic fitness level is the cornerstone of efficient training. This makes the
walking test a valuable tool for anyone from occasional to regular trainers. We recommended taking the test when starting
a training program, and repeating the test every three months. However, there's no reason why you shouldn't take it more
often if you wish.
The idea is to walk as far as you can in fifteen minutes - at a steady pace. This means faster than your usual, comfortable
walking speed. Aim at raising your heart rate above 65% of your maximum during the warmup, and keep it there throughout
the test by walking at a fast, brisk pace. Your VO
test, and personal characteristics (age, sex, height and weight). In principle, the higher your walking speed and the lower
your heart rate, the better your aerobic fitness.
Performing the test
Before taking the test, read the
came in the product package. Do not take the test during illness, injury or if you have any doubts over your health. Also
make sure your physical settings – including height, weight, age as well as which hand you wear your watch on – are up to
date. We use them in calculating the result. GPS (GNSS) is used to track your speed, therefore the test needs to be taken
outdoors.
Take the test in flat terrain, track or road in a location that has an unobstructed view of the sky for optimal GPS (GNSS)
performance. Avoid routes with traffic lights or other possible hindrances that might force you to stop or slow down. Tall
buildings, tunnels, partially covered stadiums and trees can also affect GPS (GNSS) accuracy.
The conditions before testing should be fairly similar each time. For instance, you can mess up the results if you have an
intense training session the day before or a heavy meal right before testing. During the test, you should walk as fast as you
can, at a steady pace. Running is not allowed. Try to keep your heart rate above 65% of your maximum heart rate. There's
no upper limit. The longer your walking distance, the better your result. If your heart rate is too low, the watch will alert you.
It means you need to walk faster to raise your heart rate.
The walking test including warmup and cool down phases takes about 25 minutes to perform. It's comprised of warmup (5
minutes) , test (15 minutes) and cool down (5 minutes) phases. Have a look at the instructions on your watch in
Walking test > How to
once more before starting to see a detailed breakdown of the test, and instructions on performing it.
1. Go to
Tests > Walking test >
test, choose Next.
2. Check the questions concerning your health and accept to go to the pre-training mode.
3. The walking sport profile is used for the test. It's shown in a purple color in the test view. Stay in the pre-training
mode until the watch has found your heart rate and the GPS satellite signals (GPS icon turns green).
4. Get started with a proper warmup. Aim at raising your heart rate above 65% of your maximum heart rate by walking
at a fast, brisk pace. Follow the guidance on the display to complete the warmup.
5. When you've reached at least 65% of your maximum heart rate or warmed up for at least three minutes the test can
be started. Choose
6. Keep your heart rate above 65% of your maximum heart rate during the test.
7. The test phase ends after 15 minutes. Press the OK button to confirm and continue to the cool down phase.
8. Cool down by walking slowly to promote your recovery.
9. After finishing the cool down you'll see the distance you walked on the display.
10. Press the BACK button once to pause your session, once paused press and hold the BACK button to end the
session.
During the test: Your current heart rate and the heart rate value above which you need to stay are shown at the top of the
display. At the bottom of the display you'll see the time elapsed.
2max
Health and Training section
Start, and scroll down to see an overview of the test. When you're ready to start the
Start test
to start the actual test.
2max
result is based on the distance you walk, your heart rate during the
in this user manual or in the Important information sheet that
62
, and to keep track of how your aerobic
Tests >
Advertisement
Table of Contents
