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cardiorespiratory fitness and a good predictor of performance capability in endurance events such as distance run-
ning, cycling, cross-country skiing, and swimming.
VO2
max
can be expressed either as milliliters per minute (ml/min = ml ■ min-1) or this value can be divided by the per-
son’s body weight in kilograms (ml/kg/min = ml ■ kg-1■ min-1).
ORTHOSTATIC TEST
Orthostatic test is a generally used tool for monitoring the balance between training and recovery. It is based on the
training-induced changes in the function of your autonomic nervous system. Orthostatic test results are affected by
several external factors, such as mental stress, sleep, latent illness, environmental changes (temperature, altitude), and
others. Long term follow-up helps you to optimize your training and prevent overtraining.
Orthostatic test is based on the measurement of heart rate and heart rate variability. Changes in heart rate and heart
rate variability reflect the changes in autonomic regulation of the cardiovascular system. During the test HRrest,
HRstand and HRpeak are measured. Heart rate and heart rate variability measured during orthostatic test are good
indicators of disturbances in the autonomic nervous system, for example fatigue or overtraining. However, heart rate
responses to fatigue and overtraining are always individual, and require longer term follow-up.
BEFORE THE TEST
When you perform the test for the first time, six baseline tests should be conducted over a period of two weeks to
determine your personal baseline value. These baseline measurements should be taken during two typical basic train-
ing weeks, not during heavy training weeks. The baseline measurements should include tests taken both after training
days and after recovery days.
After the baseline recordings, you should continue to perform the test 2-3 times a week. Test yourself weekly in the
morning following both a recovery day and a heavy training day (or a series of heavy training days). An optional third
test can be performed after a normal training day. The test may not provide reliable information during detraining or
in a very irregular training period. If you take a break from exercise for 14 days or longer, you should consider reset-
ting your long-term averages and perform the baseline tests again
The test should always be taken in standardized/similar conditions in order to get the most reliable results. It is recom-
mended that you take the test in the morning before breakfast. The following basic requirements apply:
•
Wear the heart rate sensor.
• You should be relaxed and calm.
•
You can be seated in a relaxed position or lying in bed. The position should always be the same when you do the
test.
•
The test can take place anywhere – at home, in the office, at a health club – as long as the test environment is peace-
ful. There should be no disturbing noises (for example, television, radio or telephone) or other people talking to
you.
•
Avoid eating, drinking and smoking 2-3 hours prior to the test.
