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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 OwnIndex. Less fit individuals see progress
even more rapidly. The better your aerobic fitness, the smaller the improvements in your OwnIndex.
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 measuring your OwnIndex 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
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environment is 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
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previous day.
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
Settings > 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 > Relax and start the test. The watch starts searching for your
heart rate.
When your heart rate is found Lie down & relax is shown on the display. Stay relaxed and limit body
movements and communication with other people.
You can interrupt the test in any phase by pressing BACK. Test canceled is shown.
If the watch cannot receive your heart rate signal, the message Test failed is shown. In which case, you
should check that the heart rate sensor on the back of the watch is in constant touch with your skin. See
Wrist-based heart rate measurement
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
Update to VO2
2max
for detailed instructions on wearing your watch when measuring
.
2max
to physical settings? is shown.
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