User manual

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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 training 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 resetting 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 recommended that you take the test in the morning before breakfast. The following basic requirements
apply:
l Wear the heart rate sensor.
l You should be relaxed and calm.
l You can be seated in a relaxed position or lying in bed. The position should always be the same when
you do the test.
l The test can take place anywhere – at home, in the office, at a health club – as long as the test
environment is peaceful. There should be no disturbing noises (for example, television, radio or
telephone) or other people talking to you.
l Avoid eating, drinking and smoking 2-3 hours prior to the test.
l It is recommended to perform the test regularly and at the same time of day to get comparable test res-
ults, preferably in the morning after waking up.