Test Procedures

Adjust height of seat and handle bars to fit you, then if available, hook up a heart rate monitor and then start pedaling at a comfortable workload (See Table 3-2). If the bicycle permits, key in your body weight. This will make the test more accurate. After a couple minutes of warm-up, begin to exercise at level 1 or around 450 kcal/hr (± 25 kcal/min); record heart rate after two minutes (end of stage one). Increase the workload to level 2 or approximately 550 kcal/hr and continue for two more minutes. Remember that all stages are 2 minutes, so proceed to levels 3 (650 kcal/hr) and 4 (750 kcal/hr) at the appropriate time. The test should take no longer than 8 minutes, after warming-up. Record your heart rate at the end of each stage (Table 3-3).

DO NOT STOP Pedaling While Recording Your Heart Rate.

Table 3-2. Stages and Work Rates for Cycle Ergometer Exercise Testing

Stage

Work Rates

0

Warm-up

1

450 kcal/hr

2

550 kcal/hr

3

650 kcal/hr

4

750 kcal/hr

Table 3-3. Cycle Ergometer Test Form

Name:

Aae:

Weight in kg*:

Estimated Max HR

Stage

Kcal/hr Heart Rate

1

450

2

550

3

650

4

750

*To convert your weight from pounds to kg, divide by 2.2. **Estimate your maximal heart rate as 220 - your age.

*To convert your weight from pounds to kg, divide by 2.2. **Estimate your maximal heart rate as 220 - your age.

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