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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
heart rate during the 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
that 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
Tests > Walking test > How to
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. Tap the display 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 button once to pause your session, once paused press and hold the 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.
Health and Training section
once more before starting to see a detailed breakdown of the test, and
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.
, and to keep track of how your aerobic
2max
result is based on the distance you walk, your
2max
in this user manual or in the Important information sheet
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