Workout Setup Steps - Fitness Test - Matrix A3x-01 Ascent Trainer Service Manual

cHAPter 4: console oVerlAy And workoUt descriPtion

4.5 workoUt setUP stePs - 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.
1) Start pedaling and press the FITNESS TEST key.
2) Select Age by using the UP or DOWN LEVEL keys and press SELECT.
3) Select Gender by using the UP or DOWN LEVEL keys and press SELECT.
4) Select Weight by using the UP or DOWN LEVEL keys and press SELECT.
5) The display will read Starting 3, Starting 2, Starting 1, and then the program will begin.
6) Once the workout is complete, the display will read the results of the Fitness Test.
peRCeNTIle
MEN
90 51.4
80 48.2
70 46.8
60 44.2
50 42.5
40 41.0
30 39.5
20 37.1
10 34.5
WOMEN
90 44.2
80 41.0
70 38.1
60 36.7
50 35.2
40 33.8
30 32.3
20 30.6
10 28.4
10
Percentile VAlUes for MAxiMAl Aerobic Power
20-29 30-39
50.4
46.8
44.6
42.4
41.0
38.9
37.4
35.4
32.5
41.0
38.6
36.7
34.6
33.8
32.3
30.5
28.7
26.5
Age
40-49
48.2 45.3
44.1 41.0
41.8 38.5
39.9 36.7
38.1 35.2
36.7 33.8
35.1 32.3
33.0 30.2
30.9 28.0
39.5 35.2
36.3 32.3
33.8 30.9
32.3 29.4
30.9 28.2
29.5 26.9
28.3 25.5
26.5 24.3
25.1 22.3
50-59 60+
42.5
38.1
35.3
33.6
31.8
39.2
28.7
26.5
23.1
35.2
31.2
29.4
27.2
25.8
24.5
23.8
22.8
20.8