Polar M400 user manual Running Index, Age / Years Very low Low Fair Moderate Good Very good Elite

Age / Years Very low		Low	Fair	Moderate	Good	Very good	Elite
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. Aer- obic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, 1990.

VO2MAX

A clear link exists between maximal oxygen consumption (VO2max) of the body and cardiorespiratory fitness because oxygen delivery to tissues is dependent on lung and heart function. VO2max (maximal oxygen uptake, maximal aerobic power) is the maximal rate at which oxygen can be used by the body during maximal exercise; it is related directly to the maximal capacity of the heart to deliver blood to the muscles. VO2max can be measured or predicted by fitness tests (e.g. maximal exercise tests, submaximal exercise tests, Polar Fit- ness Test). VO2max is a good index of cardiorespiratory fitness and a good predictor of performance capability in endurance events such as distance running, cycling, cross-country skiing, and swimming.

VO2max can be expressed either as milliliters per minute (ml/min = ml ■ min-1) or this value can be divided by the person’s body weight in kilograms (ml/kg/min = ml ■ kg-1■ min-1).

RUNNING INDEX

Running Index offers an easy way to monitor running performance changes. A running index value is an estim- ate of maximal aerobic running performance, which is influenced by aerobic fitness and running economy. 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.

To receive the most accurate information on your performance, make sure you have set your HRmax value.

Running Index is calculated during every training session when heart rate sensor is in use and the GPS func- tion is on, and when the following requirements apply:

•Sport profile used is a running type sport (Running, Road Running, Trail running etc.)

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

Calculation begins when you start recording the session. During a session, you may stop twice at traffic lights, for example, without interrupting the calculation. After your session, M400 displays a Running Index value and stores the result in the training summary.

Compare your result to the table below.

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