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that the method is not very accurate, especially for older persons or those who have been fit for many years.

If you have done some hard training in recent weeks and know that you can safely reach maximum heart rate, you can safely take a test to determine your HRmax yourself. Having a training buddy with you during the test is recommended. If you are uncertain, consult your physician before undertaking the test.

Here is an example of a simple test.

Step 1: Warm up for 15 minutes on a flat surface, building up to your usual training pace.

Step 2: Choose a hill or stairwell that will take more than 2 minutes to climb. Run up the hill/steps once, building to as hard a pace as you can hold for 20 minutes. Return to the base of the hill/steps.

Step 3: Run up the hill/steps again, building towards a pace you could just about hold for 3 kilometers. Note your highest heart rate. Your maximum is approximately 10 beats higher than the noted value.

Step 4: Run back down the hill, allowing your heart rate to drop 30-40 beats per minute.

Step 5: Run up the hill/steps once again at a pace that you can only hold for 1 minute. Try to run halfway up the hills/steps. Note your highest heart rate. This brings you close to your maximum heart rate. Use this value as your maximum heart rate to set training zones.

Step 6: Make sure you get a good cool-down, a minimum of 10 minutes.

Heart Rate Value in a Sitting Position

HRsit is your average heart rate when completely still (i.e. while sitting). To easily determine HR sit, wear your transmitter, sit down, and do not engage in any physical activity. For a more precise measurement, repeat the procedure several times and calculate your average.

Polar Running Index

Running Index offers an easy way to monitor performance changes. Performance (how fast/easily you run at a given pace) is directly influenced by aerobic fitness (VO2max) and exercise economy (how efficient your body is at running), and Running Index is a measurement of this influence. 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. The Running Index feature calculates such improvements. Running Index also gives you daily information on your running performance level which may vary from day to day.

Benefits of Running Index:

emphasizes the positive effects of good training sessions and resting days.

monitors fitness and performance development at different heart rate levels - not only during maximal performance.

you can determine your optimal running speed by comparing running indexes from different kinds of trainings.

stresses progress through better running technique and fitness level.

Running Index is calculated during every exercise when heart rate and the foot pod* signal is recorded, and when the following requirements apply:

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

heart rate should be above 40% HRmax.

Make sure that the foot pod is calibrated. Calculation begins when you start recording the session. During the session, you may stop once at traffic lights, for example, without interrupting the calculation.

In the end, your running computer displays a Running Index value and stores the result in the File section. Compare your result to the table below. Using the software, you can monitor and analyze your progress in Running Index values against time and different running speeds. Or compare values from different exercise sessions and analyze them in the short and long term.

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Polar RS400 user manual Heart Rate Value in a Sitting Position, Polar Running Index

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.