Workout Setup Steps - Cooper Fitness Test - Matrix A7X-01 Service Manual

cHAPter 4: console oVerlAy And workoUt descriPtion

4.5 workoUt setUP stePs - cooPer fitness test

Fitness test
-The Cooper Fitness Test measures cardiovascular fitness and proves an estimated sub-maximal VO2 result. It is based
on power output according to ACSM standards and was developed by the Cooper Institute© (www.cooperinstitute.org). User RPMs must
remain between 60-80 RPM during the test. The test will end when the user can no longer maintain this speed. Use of a heart rate strap is
optional but provides more data.
The test starts at a low intensity level and gradually increases in intensity (difficulty) every 2 minutes. As it increases, the user must maintain
60-80 RPM to advance to the next level. The test could take upwards of 30+ minutes for very fit individuals. Once the test ends a recovery
period (cool down) will begin and the user's results are calculated and displayed. Results are based on the number of stages completed.
Incline will not be adjustable during the test.
1) Start pedaling and press the key next to FITNESS TEST on the display.
2) Select the key next to Age and follow the prompts to set.
3) Select the key next to Gender and follow the prompts to set. .
4) Select the key next to Weight and follow the prompts to set.
5) Select the key next to GO and the display will read 3, 2, 1, and then the program will begin.
6) Once the workout is complete, the display will read the results of the Fitness Test.
STAGE COMPLETE:
1 Well Below Average
2 Well Below Average
3 Below Average
4 Below Average
5 Average
6 Average
7 Above Average
8 Above Average
9+ Well Above Average
10