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Aerobic fitness is best improved by training types that use large muscle groups. Such activities include running, cycling,
walking, rowing, swimming, skating, and cross-country skiing. To monitor your progress, start by performing the test a
couple of times during the first two weeks in order to get a baseline value, and then repeat the test approximately once a
month.
To make sure the test results are reliable, the following basic requirements apply:
l You can perform the test anywhere - at home, at the office, at a health club - provided the testing environment is
peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no other people talking to
you.
l Always take the test in the same environment and at the same hour.
l Avoid eating a heavy meal or smoking 2-3 hours prior to testing.
l Avoid heavy physical exertion, alcohol, and pharmaceutical stimulants on the test day and the previous day.
l You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.
Before the test
Before starting the test, make sure your physical settings including training background are accurate in Settings >
Physical settings.
Wear your watch snugly on top of your wrist, at least a finger’s width up from the wrist bone. The heart rate sensor on the
back of your watch must be in constant touch with your skin.
Performing the test
On your watch, choose Fitness test > Relax and start the test. The watch starts searching for your heart rate.
When your heart rate is found Lie down & relax is shown on the display. Stay relaxed and limit body movements and
communication with other people.
You can interrupt the test in any phase by pressing BACK. Test canceled is shown.
If the watch cannot receive your heart rate signal, the message Test failed is shown. In which case, you should check that
the heart rate sensor on the back of the watch is in constant touch with your skin. See Wrist-based heart rate
measurement for detailed instructions on wearing your watch when measuring heart rate from your wrist.
Test results
When the test is over, your watch notifies you with a sound and vibration and shows a description of your fitness test result
and your estimated VO2max.
Update to VO22max to physical settings? is shown.
l Press OK to save the value to your Physical settings.
l Press BACK to cancel only if you know your recently measured VO2max value, and if it differs more than one fitness
level class from the result.
Your latest test result is shown in Tests > Fitness test > Latest result. Only your most recently performed test result is
shown.
For a visual analysis of your Fitness test results, go to the Flow web service and select the test from your Diary to view
details from it.
Your watch syncs with the Flow app automatically after the test if your phone is within the Bluetooth range.
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