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.

•You should be relaxed and calm.

•You can be seated in a relaxed position or lying in bed. The position should always be the same when you do the test.

•The test can take place anywhere – at home, in the office, at a health club – as long as the test environment is peaceful. There should be no disturbing noises (for example, television, radio or telephone) or other people talking to you.

•Avoid eating, drinking and smoking 2-3 hours prior to the test.

•It is recommended to perform the test regularly and at the same time of day to get comparable test res- ults, preferably in the morning after waking up.

PERFORMING THE TEST

Choose Tests > Orthostatic test > Relax and start the test. Searching for heart rate is displayed. When heart rate is found Lie down & relax is shown on the display.

•Your heart rate graph is shown on the display. Do not move during this first part of the test, which lasts 3 minutes.

•After 3 minutes, the wrist unit will beep and Stand up is displayed. Stand up and remain standing still for 3 minutes.

•After 3 minutes, the wrist unit will beep again and the test is finished.

•You can interrupt the test in any phase by pressing BACK. Test canceled is displayed.