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exercise tests, Polar Fitness Test). VO2
predictor of performance capability in endurance events such as distance running, cycling, cross-country
skiing, and swimming.
can be expressed either as milliliters per minute (ml/min = ml ■ min-1) or this value can be
VO2
max
divided by the person's body weight in kilograms (ml/kg/min = ml ■ kg-1■ min-1).
ORTHOSTATIC TEST
Orthostatic test is a generally used tool for monitoring the balance between training and recovery. It is
based on the training-induced changes in the function of your autonomic nervous system. Orthostatic
test results are affected by several external factors, such as mental stress, sleep, latent illness,
environmental changes (temperature, altitude), and others. Long term follow-up helps you to optimize
your training and prevent overtraining.
Orthostatic test is based on the measurement of heart rate and heart rate variability. Changes in heart
rate and heart rate variability reflect the changes in autonomic regulation of the cardiovascular system.
During the test HRrest, HRstand and HRpeak are measured. Heart rate and heart rate variability
measured during orthostatic test are good indicators of disturbances in the autonomic nervous system,
for example fatigue or overtraining. However, heart rate responses to fatigue and overtraining are
always individual, and require longer term follow-up.
BEFORE THE TEST
When you perform the test for the first time, six baseline tests should be conducted over a period of two
weeks to determine your personal baseline value. These baseline measurements should be taken during
two typical basic training weeks, not during heavy training weeks. The baseline measurements should
include tests taken both after training days and after recovery days.
After the baseline recordings, you should continue to perform the test 2-3 times a week. Test yourself
weekly in the morning following both a recovery day and a heavy training day (or a series of heavy
training days). An optional third test can be performed after a normal training day. The test may not
provide reliable information during detraining or in a very irregular training period. If you take a break
from exercise for 14 days or longer, you should consider resetting your long-term averages and perform
the baseline tests again
The test should always be taken in standardized/similar conditions in order to get the most reliable
results. It is recommended that you take the test in the morning before breakfast. The following basic
requirements apply:
Wear the heart rate sensor.
•
is a good index of cardiorespiratory fitness and a good
max
55
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