XS1 Cardio Assessment

The Cardio Assessment is designed to evaluate how your body responds to cardiovascular exercise in a controlled, measurable way. During the assessment, your performance data is collected to provide insight into your cardiovascular capacity, exercise tolerance, and overall conditioning level.
 

Estimated Time: Approximately 10 minutes the first time and 5 minutes for subsequent attempts.

INTRODUCTION

The Cardio Assessment evaluates how well the body responds to exercise by looking at several key areas of fitness. It measures how effectively the body handles sustained effort, how consistently it can maintain performance, and how efficiently the body recovers afterward. It also measures how steady your movement and output remain throughout the assessment. Together, these results provide personalized cardio insights and help track your progress over time. 

Required Equipment:

• OxeFit Ski-Cross Handles
• Bluetooth Heart-Rate-Monitor (Optional)

Objective

The assessment involves three tasks:

• A light Warm-Up (1 minute)
• An Endurance Test (3 minutes)
• A Recovery period (1 minute)

Heart Rate Monitoring:

For maximum insight into performance and recovery, pairing a Bluetooth® chest strap heart rate monitor (HRM) is recommended. Chest strap HRMs offer the most accurate data, especially during full-body movements like SkiCross. Heart rate data is optional but enhances insights into recovery.

                               -   Please visit OxeFit Support for more information regarding supported HRMs   -

Device Setup:

1. Raise the unloaded XS1 slides to their highest position, ensuring the Carriage Handle pins are set and engaged.
2. Attach the Ski-Cross Handles to the slide connection points.

Proper Technique:

SkiCross is a rhythmic, full-body endurance movement.

1. Maintain a tall stance with a slight knee bend, position your arms up and forward.
2. Pull both handles down and back simultaneously, driving the movement through the core and hips.
3. Return smoothly to the starting position and maintain a controlled, steady rhythm.
4. Allow the XS1 to fully retract the cables after each pull. 
5. If the cables go slack during the upward phase, the speed is too quick; slow the upward phase slightly and focus on longer, stronger strokes.

ASSESSMENT FLOW

Task Progression:

1. Warm-Up (1 Minute)
2. Endurance Test (3 Minutes)
3. Recovery (1 Minute)

Warm Up:

This phase prepares the body for the endurance effort and can be repeated if needed.

• Move at a comfortable, easy pace.
• Focus on smooth, controlled SkiCross pulls.

Please Note: No data is collected during this task.

Endurance Test:

This is the main test used to measure performance.

• Ski at a strong, challenging pace that can be maintained.
• Aim for a steady rhythm with controlled movement; prioritize consistency over speed.

If unable to continue safely for the full 3 minutes, press Stop; progress to that point will formulate the assessment results.

Recovery:

When connected to a Heart Rate Monitor, this task measures how quickly the body recovers from exertion.

• Stand still, relax, and breathe normally; do not walk around.
• If an HRM is used, Heart Rate Recovery will be recorded immediately after the endurance test. 

UNDERSTANDING YOUR RESULTS

Total Energy Output = (kJ)

This value represents the total effort produced during the 3-minute endurance test.

• Higher output reflects greater endurance capacity.
• Improvements over time indicate increased work capacity.

Heart Rate Recovery shows the decrease in heart rate during the recovery phase.

• A larger drop generally reflects better cardiovascular fitness and recovery capacity.
• Conditioned users may consider light activity beforehand to ensure adequate heart rate elevation.

  Common Mistakes                                        Tips