User Manual

54
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 VO
2max
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.
VO
2MAX
A clear link exists between maximal oxygen consumption (VO2
max
) of the body and cardiorespiratory fitness
because oxygen delivery to tissues is dependent on lung and heart function. VO2
max
(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. VO2
max
can be measured or predicted by fitness tests (e.g. maximal exercise tests, submaximal exercise tests,
Polar Fitness Test). VO2
max
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.
VO2
max
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).
POLAR RUNNING PROGRAM
Polar Running program is a personalized program based on your fitness level, designed to make sure that
you train right and avoid overreaching. It’s intelligent, and adapts based on your development, and lets you
know when it might be a good idea to cut back a little and when to step it up a notch. Each program is tailored
for your event, taking your personal attributes, training background and preparation time into account. The
program is free, and available in the Polar Flow web service at
www.polar.com/flow.
Programs are available for 5k, 10k, half marathon and marathon events. Each program has three phases:
Base building, Build-up and Tapering. These phases are designed to gradually develop your performance,
and make sure you’re ready on race day. Running training sessions are divided into five types: easy jog,
medium run, long run, tempo run and interval. All sessions include warm-up, work, and cool-down phases
for optimal results. In addition, you can choose to do strength, core, and mobility exercises to support your
development. Each training week consists of two to five running sessions, and the total running training
session duration per week varies from one to seven hours depending on your fitness level. The minimum
duration for a program is 9 weeks, and the maximum is 20 months.
Learn more about the Polar Running Program in this in-depth guide. Or read more about how to get started
with the Running Program.
To see a video, click on one of the following links: