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You can take the test as maximal or submaximal (at least 85 % of your maximum heart rate). The maximal test requires all-
out effort, but it gives you more accurate results. Taking the maximal test is a good way to find out your current individual
maximum heart rate, and get your settings up to date. The load of the maximal running test is considerably heavier
compared to the submaximal test. Therefore, it's recommended that you include only light training sessions in your plan for
the next 1-3 days after the maximal test.
The submaximal test, which requires that at least 85% of HRmax is exceeded, is a reproducible, safe and non-exhaustive
alternative to the maximal test. You can repeat the submaximal test as often as you wish, and you can also perform it as a
warmup before a training session. It's important that your maximum heart rate is set correctly in your physical settings in
order to get accurate results from the submaximal test as the submaximal test uses your HRmax when calculating your
results. If you don’t know your HRmax, you could benefit from doing maximal test first to find out your maximum heart rate.
The idea of the test is to run at a steadily increasing speed, following the given target speed as precisely as possible. To
complete the test successfully you have to run for at least six minutes and reach at least 85 % or your maximum heart rate.
If you have trouble reaching this, your current HRmax value might be too high. You can change it manually in your physical
settings.
Performing the test
Before taking the test, read the Health and Training section in this user manual or in the Important information sheet that
came in the product package. Do not take the test during illness, injury or if you have any doubts over your health. Take the
test only when you feel recovered. Avoid exercise that causes fatigue on the day preceding the test. Wear running shoes
and clothes that allow freedom of movement.
Take the test in flat terrain, track or road, and repeat it regularly under similar conditions. Run at a steadily increasing
speed, following the given target speed as precisely as possible. Also, the conditions before testing should be fairly similar
each time. For instance, an intense training session the day before or a heavy meal right before testing can influence your
test result. You need to run for at least six minutes and reach at least 85 % or your maximum heart rate to complete the
test.
By default, the test uses GPS to track your speed but you can also perform the test with a Bluetooth-compatible stride
sensor or a STRYD running power meter. In that case your speed is measured by the sensor.
Check heart rate sensor is shown if your heart rate cannot be detected during the test.
Speed unavailable, GPS signal lost is shown if the satellite signals cannot be detected during the test.
Have a look at the instructions on your watch in Tests > Running test > How to once more before starting to see a detailed
breakdown of the test, and instructions on performing it.
1. First, define your initial speed for the test in Tests > Running test > Initial speed. The initial speed can be set
between 4-10 min/km. Note that if you set the initial speed too high, you may have you to quit the test too soon.
2. Then go to Tests > Running test > Start and scroll down to see an overview of the test. When you’re ready to start
the test, choose Next.
3. Check the questions concerning your health and accept to go to the pre-training mode.
4. The sport profile is shown in a purple color in the test view. Choose an appropriate indoor or outdoor running sport
profile. Stay in the pre-training mode until the watch has found your heart rate and the GPS satellite signals (GPS
icon turns green).
5. Tap the display or press the OK button to begin. The watch guides you through the test.
6. The test begins with a warmup phase (~ 10 min). Follow the guidance on the display to complete the warmup.
7. After a proper warmup, choose Start test. Then you need to reach the initial speed for the actual test to start.
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