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example, it helps in decreasing the risk of high blood pressure and your risk of cardiovascular diseases and stroke. If
you want to improve your aerobic fitness it takes, on average, six weeks of regular training to see a noticeable change in
your fitness test result. Less fit individuals see progress even more rapidly. The better your aerobic fitness, the smaller
the improvements in your result.
Aerobic fitness is best improved by training types that use large muscle groups. Such activities include running, cycling,
walking, rowing, swimming, skating, and cross-country skiing. To monitor your progress, start by performing the test a
couple of times during the first two weeks in order to get a baseline value, and then repeat the test approximately once
a month.
To make sure the test results are reliable, the following basic requirements apply:
You can perform the test anywhere - at home, at the office, at a health club - provided the testing environment is
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peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no other people talking to
you.
Always take the test in the same environment and at the same hour.
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Avoid eating a heavy meal or smoking 2-3 hours prior to testing.
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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
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
When your heart rate is found
communication with other people.
You can interrupt the test in any phase by pressing BACK.
If the watch cannot receive your heart rate signal, the message
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?
2max
Press OK to save the value to your
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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
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.
>
Relax and start the
Lie down & relax
is shown on the display. Stay relaxed and limit body movements and
is shown.
Physical
settings.
Tests > Fitness test > Latest
test. The watch starts searching for your heart rate.
Test canceled
is shown.
Test failed
is shown. In which case, you should check
value, and if it differs more than one
2max
result. Only your most recently performed test result is
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Settings >
Wrist-based heart rate
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