Owner`s manual

38 39
WORKOUT DESCRIPTIONS
FIT TESTS
WFI
The WFI (Wellness Fitness Initiative) protocol is a test used by firefighters to evaluate aerobic fitness capacity as part of
pre-employment testing and annual fitness testing. This assessment is a series of intervals lasting a maximum of 16 minutes, where
the speed is increased every minute until the Target Heart Rate is exceeded for 15 seconds. When the test is complete, the display
provides a summary of VO2max, Highest SPM, Elapsed Time and Target Heart Rate. This is a speed-dependent program.
The test requires constant monitoring of the user’s heart rate so the use of a telemetric chest strap is highly encouraged.
To enter into this workout on a 5x, use the following guidelines:
1) Choose FIT TEST by selecting the Fit Test workout button and press ENTER.
2) Enter user age using the ARROW KEYS or the NUMBER KEYPAD and press ENTER.
3) Enter user weight using the ARROW KEYS or the NUMBER KEYPAD and press ENTER.
4) Enter user height using the ARROW KEYS or the NUMBER KEYPAD and press ENTER.
To enter into this workout on a 7x or 7xe, follow the onscreen prompts.
SUBMAXIMAL
This test measures cardiovascular fitness and provides an
estimated Sub-maximal VO2max result. This assessment
is a 4 stage test lasting 3-5 minutes, where the speed
is increased until your Heart Rate is held between
115-150bpm for 2 of the stages. When the test is
complete, a Fitness Rating is displayed as High, Good,
Average, Fair or Low along with your age and VO2max.
The test requires constant monitoring of the user’s
heart rate so the use of a telemetric chest strap is
highly encouraged. This is a speed-dependent program.
To enter into this workout on a 5x, use the following
guidelines:
1) Choose FIT TEST by selecting the Fit Test workout
button and press ENTER.
2) Enter user age using the ARROW KEYS or the
NUMBER KEYPAD and press ENTER.
3) Enter user weight using the ARROW KEYS or the
NUMBER KEYPAD and press ENTER.
4) Enter user height using the ARROW KEYS or the
NUMBER KEYPAD and press ENTER.
To enter into this workout on a 7x or 7xe, follow the
onscreen prompts.
FITNESS RATING NORMS (VO
2
MAX)
AGE 20-29 30-39 40-49 50-59 60+
MEN
HIGH 51.4 + 50.4 + 48.2 + 45.3 + 42.5 +
GOOD 51.3 - 46.8 50.3 - 44.6 48.1 - 41.8 45.2 - 38.5 42.4 - 35.3
AVERAGE 46.7 - 42.5 44.5 - 41.0 41.7 - 38.1 38.4 - 35.2 35.2 - 31.8
FAIR 42.4 - 39.5 40.9 - 37.4 38.0 - 35.1 35.1 - 32.3 31.7 - 28.7
LOW
39.4 OR
LESS
37.3 OR
LESS
35.0 OR
LESS
32.2 OR
LESS
28.6 OR
LESS
WOMEN
HIGH 44.2 + 41.0 + 39.5 + 35.2 + 35.2 +
GOOD 44.1 - 38.1 40.9 - 36.7 39.4 - 33.8 35.1 - 30.9 35.1 - 29.4
AVERAGE 38.0 - 35.2 36.6 - 33.8 33.7 - 30.9 30.8 - 28.2 29.3 - 25.8
FAIR 35.1 - 32.3 33.7 - 30.5 30.8 - 28.3 28.1 - 25.5 25.7 - 23.8
LOW
32.2 OR
LESS
30.4 OR
LESS
28.2 OR
LESS
25.4 OR
LESS
23.7 OR
LESS
1
THE AMERICAN COLLEGE OF SPORTS MEDICINE, GUIDELINES FOR EXERCISE TESTING
AND PRESCRIPTION, 6TH EDITION, LIPPINCOTT WILLIAMS & WILKINS, PHILIDELPHIA, PA
2000, P.77
climber_om_r1.7.indd 38-39 9/30/11 12:01 PM