45
Age / Years Very low Low Fair Moderate Good Verygood 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
Theclassific ationis basedon a literaturereview of 62 studies where VO2max was measureddirectly in
healthyadult subjects in the USA, Canadaand7 Europeancountries. Reference: Shvartz E, Reibold RC. Aer-
obicfitness normsfor males andf emalesaged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11,
1990.
VO2MAX
Ac learlink exis ts between maximal oxygenconsumption (VO2max)of thebody and cardiorespiratoryfitness
becauseoxygen deliveryt o tissues is dependenton lung andheart function. VO2max (maximaloxy gen
uptake,maximal aerobic power)is the maximal rate at which oxygen can be used by the body duringmaximal
exercise;it isrelated directly to the maximal capacity of the heart to deliver bloodto the muscles. VO2maxcan
bemeasuredor predicted by fitness tests (e.g.maximal exercise tests, submaximalexercise tests, Polar Fit-
nessTest). VO2max is a good indexof cardiorespiratoryf itness anda good predictorof performancecapability
inenduranceevents such as distancerunning,cy cling, cross-countrys kiing, ands wimming.
VO2maxcan be expressed eitheras millilit ers perminute (ml/min = ml ■ min-1) or this value can be dividedby
theperson’s body weight in kilograms(ml/kg/min = ml■ k g-1■min-1).
RUNNINGINDEX
RunningIndex offers an easy way to monitor runningperformancechanges. A runningindex value is an estim-
ateof maximal aerobic runningperformance,which is influencedby aerobicfitness andrunningeconomy. By
recordingyourRunning Index overt ime, you can monitorprogress. Improvementmeans that runningat a
givenpace requiresless of an effort,or that your paceis faster at a givenlevel of exertion.
Toreceive the most accurate informationon your performance,make sure you have set your HRmax value.
RunningIndex is calculated duringevery training session whenheart rate sensor is in use and the GPS func-
tionis on, and when the following requirementsapply:
lSportprofile used is a runningtype sport (Running, RoadRunning, Trail runningetc.)
lSpeedshouldbe 6 km/h / 3,75mi/h or faster and duration12 minutes minimum
Calculationbegins when yous tart recordingthe session. During a session, you may stop twice at traffic
lights,f orexample, without interruptingt hecalculation. Aft ery oursession, M400 displays a Running Index
valueand stores the result in the trainingsummary.
Compareyourresult t o the tablebelow.