Polar RCX5 Running Index Performance Level, Cooper test m Km hmmss 21.098 km 42.195 km Hmmss

Page 48

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Running Index

Performance Level

 

 

< 30 - 30

Very poor

 

 

31-37

Poor

 

 

38-44

Fair

 

 

45-51

Average

 

 

52-58

Good

 

 

59-65

Very good

 

 

> 65

Excellent

 

 

There may be some daily variation in the Running Indexes due to running circumstance changes, for example different surface, hills, wind or temperature.

Long-term analysis

The single Running Index values form a trend that predicts your success in running certain distances.

The following chart estimates the duration that a runner can achieve in certain distances when performing maximally. Use your long-term Running Index average in the interpretation of the chart. The prediction is

best for those Running Index values that have been received at speed and running circumstances similar to the target performance.

Running Index

Cooper test (m)

5 km (h:mm:ss)

10 km (h:mm:ss)

21.098 km

42.195 km

 

 

 

 

(h:mm:ss)

(h:mm:ss)

 

 

 

 

 

 

36

1900

0:37:30

1:16:00

2:45:00

5:45:00

 

 

 

 

 

 

38

2000

0:35:00

1:11:30

2:34:00

5:20:00

 

 

 

 

 

 

40

2100

0:32:30

1:06:30

2:24:00

5:00:00

 

 

 

 

 

 

42

2200

0:30:45

1:03:00

2:16:00

4:45:00

 

 

 

 

 

 

44

2300

0:29:00

0:59:30

2:09:00

4:30:00

 

 

 

 

 

 

46

2400

0:28:00

0:57:30

2:04:00

4:20:00

 

 

 

 

 

 

48

2500

0:26:45

0:55:00

1:59:00

4:10:00

 

 

 

 

 

 

50

2600

0:25:30

0:52:30

1:54:00

4:00:00

 

 

 

 

 

 

52

2700

0:24:15

0:50:00

1:49:00

3:50:00

 

 

 

 

 

 

54

2850

0:23:15

0:48:00

1:44:00

3:40:00

 

 

 

 

 

 

56

2950

0:22:15

0:46:00

1:40:00

3:32:00

 

 

 

 

 

 

58

3100

0:21:15

0:44:00

1:36:00

3:25:00

 

 

 

 

 

 

60

3200

0:20:30

0:42:30

1:33:00

3:18:00

 

 

 

 

 

 

62

3300

0:19:30

0:40:30

1:29:00

3:10:00

 

 

 

 

 

 

64

3400

0:19:00

0:39:30

1:26:00

3:05:00

 

 

 

 

 

 

66

3500

0:18:30

0:38:30

1:24:00

3:00:00

 

 

 

 

 

 

68

3650

0:17:45

0:37:00

1:21:00

2:55:00

 

 

 

 

 

 

48Background Information

Page 47 Page 49
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Page 47 Page 49
Contents Polar RCX5 Contents Applications English Index Introduction Optional Accessories Training Computer PartsPolar RCX5 Training Computer Parts English Basic Settings Getting StartedButton Functions and Menu Structure Button FunctionsSettings ProgramData Applications Fitness TestPrepare for Training Plan Your TrainingCalibrate the Polar s3+ Stride Sensor Sport ProfilesCalibration by Running Wizard Set Calibration Factor ManuallyOptional s3+ stride sensor required Training Wear the TransmitterStart Training Train With Polar ZoneOptimizer Start Training Session with Polar ZoneOptimizerChange sport during training session English Use Polar Endurance Training Program Use RCX5 in Multisport TrainingTrain With Race Pace Button Functions During TrainingRecord a Lap Lock a ZoneZoom the Training View Display HeartTouchNight Mode Information on the display Symbol ExplanationPersonalize the Training Computer Display View Quick MenuDistance FarReminder FarPause/ Stop Training Recording After Training Analyze Training ResultsSingle Sport Training Files RunningCycling LapsMultisport Training File Week SummariesAutomatic laps Reset Week Summaries Reset TripReset Totals Totals SinceHow to set your PC for data transmission Data TransferTransfer Data Settings Sport Profile SettingsRunning Settings Cycling Settings Bike SettingsSwimming Settings Wheel size diameter inches Wheel size setting mmMethod Heart Rate Settings Other Sport SettingsUser Information Settings Rate limits Set lower limit Accept the value with OK. SetGeneral Settings Maximum Heart Rate HRmaxOwnIndex Recording Rate 15s 60sMin Watch Settings Connection SettingsQuick menu Option is only available when s3+ stride sensor is in use Applications Polar Fitness TestBefore the Test Performing the TestAfter the Test Age / Years Very low Low Fair Moderate Good Very good EliteHow to Use Race Pace Polar Race PaceLatest results Delete OwnIndex ValueEnglish Using a NEW Transmitter Using a New TransmitterPairing a New Transmitter With Training Computer Using a NEW Accessory Pairing a New Speed Sensor With Training ComputerPairing a New Cadence Sensor With Training Computer Pairing a New GPS Sensor With Training ComputerPairing a New Stride Sensor With Training Computer Background Information Polar Sport ZonesTarget zone Example Training benefitHeart Rate Variability Polar ZoneOptimizer Benefits of the ZoneOptimizer feature Measurement phases ZoneOptimizer measurement Maximum Heart Rate Running Cadence and Stride LengthDetermining Maximum Heart Rate Polar Running Index Short-term analysisRunning Index Performance Level Cooper test m Km hmmss 21.098 km 42.195 km HmmssLong-term analysis Polar Training Load Feature Polar Endurance Training Program for Running and CyclingSuitable Program Starting Level for Everybody Polar Training Articles Service Important InformationCaring for Your Product Changing BatteriesPrior to changing the battery, please note the following Change Batteries YourselfBattery Lifetime in RCX5 PrecautionsMinimizing Risks When Training Interference During TrainingTechnical Specifications Training computerTraining computer limit values Frequently Asked Questions Do not know where I am in the menu?Transmitter Water resistanceLimited International Polar Guarantee ZoneOptimizer determination fails?Receipt of the original purchase is your proof of purchase Disclaimer Index
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