6.After 3 minutes, the wrist unit gives a signal and Stand up is displayed. Stand up and remain standing still for 3 minutes.
7.After 3 minutes the wrist unit again gives again a signal and the test is finished.
8.You can see both a numerical and a verbal interpretation of the result on the wrist unit display.
If the test fails, the wrist unit gives a signal and the text "Failed test" is displayed. You can retake the test by starting from the very beginning.
How to interpret the results
The wrist unit calculates five heart rate and heart rate variability based parameters. The OwnOptimizer values are calculated by comparing your latest results to your previous results. The wrist unit will display a written description of your training status. They are defined in detail below. The wrist unit also displays your average heart rate (bpm) while lying down (Rest HR), the highest heart rate while standing up (Peak HR) and the average heart rate while standing (Stand HR).
The display texts for interpretation of your OwnOptimizer values are:
Recovered / Recovered (1)
Your test heart rates are lower than average. This indicates that you have recovered very well. You can continue training, including intensive exercise sessions.
Normal / Normal Training State (2)
Your test heart rates are at a normal level. Go on with your training; include both light and intensive training sessions, and recovery days.
TrEffect / Training Effect (3)
Your test heart rates are higher than average. You may have exercised intensively in the previous days. You have two choices: 1) rest or light train for one or two days, or 2) continue intensive training for one or two days and then recover well.
Other sources of stress, the beginning of a fever or an attack of the flu can result in the same kind of response.
Steady / Steady Training State (4)
Your test heart rates have continuously been at a normal level for a long time now. Effective training requires both heavy training and good recovery, and this should cause variation in your test heart rates. Your OwnOptimizer Test indicates that you have not had very intensive training or good recovery for a while. Perform the test again after a rest or light training day. If the recovery is effective, you will get Recovered as a test result.
Stagnant / Stagnant Training State (5)
Your test heart rates are still at a normal level, and this has continued for a long time. Your test indicates that your training has not been intensive enough to develop optimally. To improve your condition most effectively, you should now include more intense or longer exercise sessions in your training.
Hard Tr / Hard Training Effect (6)
Your test heart rates have been higher than average several times. You may have trained hard on purpose. Your test indicates overloading, and you should recover well now. To control your recovery, perform the test again after one or two resting or easy training days.
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