Polar RCX3 user manual Polar Running Index, Example, Short-term analysis

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A good way of improving stride length is to undertake specific strength work, like running hills, running in soft sand, or running up steps. A six-week training period including strength work should result in noticeable improvements in stride length, and if combined with some faster leg speed work (such as short strides at best 5km pace), noticeable improvements should be seen in overall speed, as well.

*Optional s3+ stride sensor required.

Polar Running Index

Running Index offers an easy way to monitor performance changes. Performance (how fast/easily you run at a given pace) is directly influenced by aerobic fitness (VO2max) and training economy (how efficient your body is at running), and Running Index is a measurement of this influence. By recording your Running Index over time, you can monitor progress. Improvement means that running at a given pace requires less of an effort, or that your pace is faster at a given level of exertion. The Running Index feature calculates such improvements. Running Index also gives you daily information on your running performance level which may vary from day to day.

Benefits of Running Index:

•emphasizes the positive effects of good training sessions and resting days.

•monitors fitness and performance development at different heart rate levels - not only during maximal performance.

•you can determine your optimal running speed by comparing running indexes from different kinds of training sessions.

•stresses progress through better running technique and fitness level.

Running Index is calculated during every training session when heart rate and the s3+ stride sensor or G3/

G5 GPS sensor* signal is recorded, and when the following requirements apply:

•speed should be 6 km/h / 3,75 mi/h or faster and duration 12 minutes minimum.

•heart rate should be at least 40% of your HRR (heart rate reserve). Heart rate reserve is the difference between maximum heart rate (HRmax), and resting heart rate (HRrest)

Example:

A person with HRmax190 bpm and HRrest 60 bpm

40% (190-60) + 60 = 112 bpm (heart rate should be at least 112 bpm)

For a precise exercise heart rate, you need your exact HRmax and HRrest. When using estimated HRmax, exercise heart rate values are always estimates.

Make sure that the stride sensor is calibrated. Calculation begins when you start recording the session. During the session, you may stop once at traffic lights, for example, without interrupting the calculation.

In the end, your training computer displays a Running Index value and stores the result in the Training files section. Compare your result to the table below. Using the software, you can monitor and analyze your progress in Running Index values against time and different running speeds. Or compare values from different training sessions and analyze them in short and long term.

Short-term analysis

Running Index

Performance Level

 

 

< 30 - 30

Very poor

 

 

31-37

Poor

 

 

38-44

Fair

 

 

45-51

Average

 

 

52-58

Good

 

 

42Background Information

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Contents Polar RCX3 Contents Training Mode Before the Test Performing the Test After the TestKey Features and Benefits IntroductionTraining Software Complete Training SystemTraining Computer Parts With Polar WebSync software* you canAvailable Accessories Button Functions and Menu Structure Basic SettingsGetting Started Button FunctionsMenu Structure Data SettingsPress and hold Fitness TestConnect Calibrate the Polar s3+ Stride Sensor Prepare for TrainingSport Profiles Calibration by Running WizardSet correct lap distance Set correct distanceTraining Wear the Heart Rate SensorStart Training Train with Polar ZoneOptimizer How does Polar ZoneOptimizer work?Start Training Session with Polar ZoneOptimizer Training Views Heart rate sensor S3+ stride sensor G5/G3 GPS sensorCalories ZonePointer Time of day Time at Zone Duration Distance Symbols on the display Explanation CadenceCalories DurationButton Functions During Training Record a LapLock a Sport Zone Night ModePause / Stop Training Recording View Quick MenuAfter Training Analyze Training ResultsVisible if s3+ stride sensor in use Training Benefit Feedback Training benefitWeek Summaries Reset Week Summaries Totals SinceDelete Files Reset Totals Connection settings in your training computer How to set up your computer for data transmissionHow to connect your training computer Data TransferRunning Settings SettingsSport Profile Settings Cycling SettingsBike Settings MethodHeart Rate Settings User Information SettingsOther Sport Settings Maximum Heart Rate HRmax General SettingsWatch Settings OwnIndexTraining Mode Time ModePre-training mode Quick menuPerforming the Test Polar Fitness TestBefore the Test Wear the heart rate sensorFitness Level Classes Men Update to VO2max?After the Test WomenOwnindex results Delete OwnIndex ValueAnalyzing OwnIndex Results with Software Using a NEW Heart Rate Sensor Using a New Heart Rate SensorPairing a New Heart Rate Sensor with the Training Computer Using a NEW Accessory Pairing a New Speed Sensor with the Training ComputerPairing a New Cadence Sensor with the Training Computer Pairing a New GPS Sensor with the Training Computer Pairing a New Stride Sensor with the Training ComputerIntensity % Background InformationPolar Sport Zones HRmax, bpmHeart Rate Variability Polar ZoneOptimizerBenefits of the ZoneOptimizer feature ZoneOptimizer measurementMaximum Heart Rate Running Cadence and Stride LengthDetermining Maximum Heart Rate Polar Running Index ExampleShort-term analysis Very good Excellent Long-term analysisPolar Training Load Feature Caring for Your Product ServiceImportant Information Changing BatteriesChanging Heart Rate Sensor Battery Prior to changing the battery, please note the followingChanging Training Computer Battery Change Batteries YourselfPrecautions Power Save ModeBattery Lifetime in RCX3 Minimizing Risks When TrainingTechnical Specifications Training computerTraining computer limit values Water resistance Frequently Asked QuestionsDo not know where I am in the menu? There are no reactions to any buttons?Limited International Polar Guarantee ZoneOptimizer determination fails?Receipt of the original purchase is your proof of purchase Disclaimer FI-90440 Kempele Index
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