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

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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 43