Polar Discover the Running Index Chart by Age for Enhanced Fitness Tracking
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ENGLISH

Short-term analysis

Men

Age / Years

Very low

Low

Fair

Moderate

Good

Very good

Elite

 

 

 

 

 

 

 

 

20-24

< 32

32-37

38-43

44-50

51-56

57-62

> 62

 

 

 

 

 

 

 

 

25-29

< 31

31-35

36-42

43-48

49-53

54-59

> 59

 

 

 

 

 

 

 

 

30-34

< 29

29-34

35-40

41-45

46-51

52-56

> 56

 

 

 

 

 

 

 

 

35-39

< 28

28-32

33-38

39-43

44-48

49-54

> 54

 

 

 

 

 

 

 

 

40-44

< 26

26-31

32-35

36-41

42-46

47-51

> 51

 

 

 

 

 

 

 

 

45-49

< 25

25-29

30-34

35-39

40-43

44-48

> 48

 

 

 

 

 

 

 

 

50-54

< 24

24-27

28-32

33-36

37-41

42-46

> 46

 

 

 

 

 

 

 

 

55-59

< 22

22-26

27-30

31-34

35-39

40-43

> 43

 

 

 

 

 

 

 

 

60-65

< 21

21-24

25-28

29-32

33-36

37-40

> 40

 

 

 

 

 

 

 

 

Women

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Age / Years

Very low

Low

Fair

Moderate

Good

Very good

Elite

 

 

 

 

 

 

 

 

20-24

< 27

27-31

32-36

37-41

42-46

47-51

> 51

 

 

 

 

 

 

 

 

25-29

< 26

26-30

31-35

36-40

41-44

45-49

> 49

 

 

 

 

 

 

 

 

30-34

< 25

25-29

30-33

34-37

38-42

43-46

> 46

 

 

 

 

 

 

 

 

35-39

< 24

24-27

28-31

32-35

36-40

41-44

> 44

 

 

 

 

 

 

 

 

40-44

< 22

22-25

26-29

30-33

34-37

38-41

> 41

 

 

 

 

 

 

 

 

45-49

< 21

21-23

24-27

28-31

32-35

36-38

> 38

 

 

 

 

 

 

 

 

50-54

< 19

19-22

23-25

26-29

30-32

33-36

> 36

 

 

 

 

 

 

 

 

55-59

< 18

18-20

21-23

24-27

28-30

31-33

> 33

 

 

 

 

 

 

 

 

60-65

< 16

16-18

19-21

22-24

25-27

28-30

> 30

 

 

 

 

 

 

 

 

The classification is based on a literature review of 62 studies where VO2max was measured directly in healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC. Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, 1990.

There may be some daily variation in the Running Indexes due to running circumstances e.g. surface, hills, wind, 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.

Background Information

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Contents English Contents Index Introduction Running Computer Parts Getting Started Basic SettingsMenu Structure Wear the Transmitter Prepare for TrainingInstall Foot Pod Battery Position the Polar S1 Foot PodAttach Foot Pod on Shoe Set Calibration Factor Manually Calibrate the Foot PodExercise Types Plan Your TrainingCreate a New Exercise with Zones Create New ExercisesCreate a New Exercise without Zones Page Text on the display Symbol Explanation Symbols on the DisplayButton Functions During Exercise Take a LapLock a Zone View Settings Menu Illuminate the Display Night mode onZoom the Display Pause ExerciseDetermine Your OwnZone Stop Recording After TrainingAnalyze Exercise Results Exercise LogBasic Phases Additional Basic InformationSport Zones Laps Split distance Distance of current phaseWeekly Summary Delete Files TotalsFeature Settings SettingsFoot Pod Recording RateSpeed View Using the HeartTouch FunctionAutomatic Lap Recording Heart Rate ViewActivity Level User SettingsHeart Rate HRmax, HRsit Maximal Oxygen Intake VO2maxGeneral Settings Alarm Watch SettingsReminder EventPersonalize the Running Computer Display during Training TimeDate Shortcut Button Quick Menu View Program Training ProgramPerform Programmed Exercise Exercise with PhasesStart training Views during the exerciseLap Menu Functions During ExerciseTests Polar Fitness TestTMBefore the Test After the Test Performing the TestFitness Level Classes MenFitness Test Trend WomenDelete OwnIndex Value Analyzing OwnIndex Results with SoftwareGeneral Polar OwnOptimizerTMBaseline Tests Monitoring OwnOptimizer ValuesHow to Interpret Results OwnOptimizer Trend Reset the Trend FileDelete OwnOptimizer Value Analyzing Results with SoftwareEnglish Polar sport zones Background InformationIntensity % HRmax, bpmOwnZone Training Maximum Heart RateDetermining Maximum Heart Rate Polar Running Index Heart Rate Value in a Sitting PositionLong-term analysis Short-term analysis MenCooper test m Km hmmss 21.098 km 42.195 km Hmmss Polar Article LibraryCustomer Service Information Care and MaintenancePrecautions Minimizing Risks When Exercising Using the Running Computer in WaterCrosstalk Wrist unit Technical SpecificationsBathing Frequently Asked QuestionsSnorkel no EtcDo not know where I am in the menu? There are no reactions to any buttons?…Memory full is displayed? Limited International Polar Guarantee Memory low is displayed?Receipt of the original purchase is your proof of purchase Polar Disclaimer Index
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RS400 specifications

The Polar RS400 is a sophisticated heart rate monitor designed for athletes and fitness enthusiasts who seek to optimize their training and performance. Combining advanced technology with user-friendly features, the RS400 stands out as a versatile tool for monitoring workouts and enhancing overall fitness levels.

One of the key features of the Polar RS400 is its precision heart rate measurement capability. It utilizes a comfortable, chest strap that transmits real-time heart rate data directly to the wrist unit. This ensures that users can monitor their heart rate continuously during workouts, allowing for more tailored training sessions that align with personal fitness goals.

The RS400 incorporates Polar's unique Smart Coaching technology, which provides customized training guidance and feedback. This includes heart rate target zones, allowing users to train at the optimal intensity level for fat burning, endurance, or performance improvement. The device also offers a Fitness Test feature that evaluates cardiovascular fitness and tracks changes over time, providing valuable insight into the user's fitness progression.

Another notable aspect of the Polar RS400 is its training program capabilities. Users can create and follow specific training plans that suit their individual needs, whether for general fitness or preparing for an event. The device can store data from multiple training sessions, making it easy to track and analyze performance over time. This history can be crucial for identifying patterns, progress, and areas that need improvement.

In terms of physical characteristics, the Polar RS400 features a sleek, lightweight design that ensures comfort during prolonged use. The display is clear and easy to read, even in various lighting conditions, while the user interface is intuitive, allowing athletes to navigate through features effortlessly. Furthermore, the device is water-resistant, making it suitable for various outdoor and recreational activities, including swimming and running.

Battery life is another aspect where the Polar RS400 excels, offering extended usage between charges, which is essential for long training sessions or competitions. Additionally, synchronization with Polar's software allows users to upload their training data for detailed analysis and progression tracking.

In conclusion, the Polar RS400 is an exceptional training companion for those serious about their fitness journey. With its advanced heart rate monitoring capabilities, Smart Coaching features, and a user-friendly design, it remains a top choice for athletes looking to maximize their training efficiency and achieve their fitness goals.
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