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26
Spirit Fitness
Before The Test:
Make sure you are in good health; check with your physician before beginning a new exercise routine, especially
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 LED Data Display Windows by pressing the Up/Down
Scan button next to the LED Data Display Windows.
• The LED Data Display Window will always display your pedal speed on the right side to help you maintain
50RPM.
• The data shown during the test is:
a. Work in KGM is actually an abbreviated form of kg-m/min. which is a work measurement of kilogram-force meter/minute
b. Work in Watts (1 watt is equal to 6.11829727787 kg-m/min.)
c. HR is your actual heart rate; TGT is the target heart rate to reach to end the test.
d. 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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