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HEIGHTSety ourheight in centimeters (metric)or in feet and inches (imperial).
DATE OF BIRTHSety ourbirthday. The orderin which the date settings are dependson which time and date format you have
chosen(24h: day - month- y ear/ 12h: month - day - year).
SEXSelectMale or Female.
TRAININGBACKGROUNDTrainingbackgroundis an assessment of your long-termphysical activ ity level. Select the alternative that
bestdescribes the overall amountand intensity of your physical activit y duringthe past three months.
lOccasional(0-1h/week):You do not participateregularly in programmedrecreationalsportor heavy
physicalactiv ity, e.g. you walk only f orpleasure or exercisehard enoughto cause heavy breathingor
perspirationonlyoccasionally.
lRegular (1-3h/week):You participate regularlyin recreationalsports, e.g.you run 5-10k m or 3-6miles
perweek or spend 1-3hours per week in comparablephysical activity, oryour work requiresmodest
physicalactiv ity.
lFrequent(3-5h/week):You participateat least3 times aweek in heavy physical exercise, e.g. yourun
20-50km/12-31miles per weekor spend 3-5hours perweek in comparablephysical activity.
lHeavy(5-8h/week):You participate in heavy physical exercise at least 5 times a week, and you may
sometimestake part in mass sports events.
lSemi-pro(8-12h/week):You participate in heavy physical exercise almost daily, and you exerciset o
improveperformancefor competitive purposes.
lPro (>12h/week):Youare an enduranceathlete. You participatein heavy physical exercise to improve
yourperformancefor competitive purposes.
MAXIMUM HEART RAT ESety ourmaximum heart rate, if you know your currentmaximum heart rate value. Yourage-predicted
maximumheart ratev alue(220-age)is displayed as a default setting when you set this value for the first time.
HRmax is usedt o estimate energyexpenditure.H Rmax is the highest numberof heartbeatsper minute during
maximumphysical exertion.The most accurate methodfor determiningyour individual HRmax is to perform a
maximalexercise stress t est in a laboratory.HRmax is alsocrucial when determiningtraining intensity. It is
individualanddepends on ageand hereditaryfactors.