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HEIGHT
Sety ourheight in centimeters (metric)or in feet and inches (imperial).
DATE OF BIRTH
Sety 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).
SEX
SelectMale or Female.
TRAININGBACKGROUND
Trainingbackgroundis 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 E
Sety 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.