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24
Spirit Fitness
Before The Test:
• Make sure you are in good health; check with your physician before performing any exercise if you are over the
age of 35 or persons with pre-existing health conditions.
• Make sure you have warmed up and stretched before taking the test.
• Do not take in caffeine before the test.
• Hold the hand grips gently, do not tense up.
During The Test:
• The console must be receiving a steady heart rate for the test to begin. You may use the hand pulse sensors or
wear a heart rate chest strap transmitter.
• You must maintain a steady 50 rpm pedal speed. If your pedal speed drops below 48 rpm or goes above
52 rpm the console will emit a steady beeping sound until you are within this range.
• You may scroll through the various data readings in the Message Window by pressing the Display button under
the Message Window.
• The Message Window will always display your pedal speed on the right side to help you maintain 50 rpm.
• The data shown during the test is:
1. Work in KGM is actually an abbreviated form of kg-m/min. which is a work measurement of kilogram-force
meter/minute
2. Work in Watts (1 watt is equal to 6.11829727787 kg-m/min.)
3. HR is your actual heart rate; TGT is the target heart rate to reach to end the test.
4. Time is the total elapsed time of the test.
After The Test:
Cool down for about one to three minutes.
Take note of your score because the console will automatically return to the start-up mode after a few minutes.
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