Polar RCX3 user manual Very good Excellent, Long-term analysis

Page 43

ENGLISH

Running Index

59-65

> 65

Performance Level

Very good

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

 

 

 

 

 

 

70

3750

0:17:15

0:36:00

1:19:00

2:50:00

 

 

 

 

 

 

72

3900

0:16:30

0:34:30

1:16:00

2:45:00

 

 

 

 

 

 

74

4000

0:16:00

0:33:30

1:14:00

2:40:00

 

 

 

 

 

 

76

4100

0:15:30

0:32:30

1:12:00

2:35:00

 

 

 

 

 

 

78

4200

0:15:15

0:32:00

1:10:00

2:30:00

 

 

 

 

 

 

Background Information

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Page 42 Page 44
Contents Polar RCX3 Contents Before the Test Performing the Test After the Test Training ModeIntroduction Key Features and BenefitsWith Polar WebSync software* you can Complete Training SystemTraining Computer Parts Training SoftwareAvailable Accessories Button Functions Basic SettingsGetting Started Button Functions and Menu StructureFitness Test SettingsPress and hold Menu Structure DataConnect Calibration by Running Wizard Prepare for TrainingSport Profiles Calibrate the Polar s3+ Stride SensorSet correct distance Set correct lap distanceWear the Heart Rate Sensor TrainingStart Training How does Polar ZoneOptimizer work? Train with Polar ZoneOptimizerStart Training Session with Polar ZoneOptimizer Heart rate sensor S3+ stride sensor G5/G3 GPS sensor Training ViewsCalories ZonePointer Time of day Time at Zone Duration Duration Symbols on the display Explanation CadenceCalories DistanceRecord a Lap Button Functions During TrainingView Quick Menu Night ModePause / Stop Training Recording Lock a Sport ZoneAnalyze Training Results After TrainingVisible if s3+ stride sensor in use Feedback Training benefit Training BenefitWeek Summaries Totals Since Reset Week SummariesDelete Files Reset Totals Data Transfer How to set up your computer for data transmissionHow to connect your training computer Connection settings in your training computerCycling Settings SettingsSport Profile Settings Running SettingsMethod Bike SettingsUser Information Settings Heart Rate SettingsOther Sport Settings OwnIndex General SettingsWatch Settings Maximum Heart Rate HRmaxQuick menu Time ModePre-training mode Training ModeWear the heart rate sensor Polar Fitness TestBefore the Test Performing the TestWomen Update to VO2max?After the Test Fitness Level Classes MenDelete OwnIndex Value Ownindex resultsAnalyzing 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 Pairing a New Speed Sensor with the Training Computer Using a NEW AccessoryPairing a New Cadence Sensor with the Training Computer Pairing a New Stride Sensor with the Training Computer Pairing a New GPS Sensor with the Training ComputerHRmax, bpm Background InformationPolar Sport Zones Intensity %Polar ZoneOptimizer Heart Rate Variability ZoneOptimizer measurement Benefits of the ZoneOptimizer featureRunning Cadence and Stride Length Maximum Heart RateDetermining Maximum Heart Rate Example Polar Running IndexShort-term analysis Long-term analysis Very good ExcellentPolar Training Load Feature Changing Batteries ServiceImportant Information Caring for Your ProductChange Batteries Yourself Prior to changing the battery, please note the followingChanging Training Computer Battery Changing Heart Rate Sensor BatteryMinimizing Risks When Training Power Save ModeBattery Lifetime in RCX3 PrecautionsTraining computer Technical SpecificationsTraining computer limit values There are no reactions to any buttons? Frequently Asked QuestionsDo not know where I am in the menu? Water resistanceZoneOptimizer determination fails? Limited International Polar GuaranteeReceipt of the original purchase is your proof of purchase Disclaimer FI-90440 Kempele Index
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