47
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.
To enter into these workouts on the 3x and 5x, use the
following guidelines. To enter into these workouts on the
7xe and 7xi, follow the on-screen prompts.
Choose a FITNESS TEST by pressing the Fitness
Test workout button until the desired Fitness Test
appears and press ENTER.
The WFI program requires users to enter their
age, weight, and height.
The CPAT program does not require additional
entries from the user.
The SUBMAXIMAL program requires users to
enter their age, gender and weight.
Press GO to begin the workout.
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 4 4.1 - 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 TEST-
ING AND PRESCRIPTION, 6TH EDITION, LIPPINCOTT WILLIAMS & WILKINS, PHILIDEL-
PHIA, PA 2000, P.77
NOTE: Programs may vary based on model and default settings.
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