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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
physical settings.
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.
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.
By default the test uses GPS to track your speed but you can also perform the test with a Polar Stride Sensor
Bluetooth® Smart or a STRYD running power meter. In this case your speed is measured with the sensor.
Check heart rate sensor
Speed unavailable, GPS signal lost
Have a look at the instructions on your watch in
detailed breakdown of the test, and instructions on performing it.
1. First, define your initial speed for the test in
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
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 or press the OK button 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
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 gives you an audible alarm if you go too fast or
too slow.
The blue curve with the speed values at each end illustrates the allowed range.
max
Health and Training section
is shown if your heart rate cannot be detected during the test.
is shown if the satellite signals cannot be detected during the test.
Tests > Running test > How to
Tests > Running test > Initial
and scroll down to see an overview of the test. When you're ready to
Start
test. Then you need to reach the initial speed for the actual test to start.
value might be too high. You can change it manually in your
in this user manual or in the Important information sheet
once more before starting to see a
speed. The initial speed can be set
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