User Manual

57
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 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.
There may be some daily variation in the Running Indexes. Many factors influence Running Index. The value
you receive on a given day is affected by changes in running circumstances, for example different surface,
wind or temperature, in addition to other factors.
LONG-TERM ANALYSIS
The single Running Index values form a trend that predicts your success in running certain distances. You
can find your Running Index report in the Polar Flow web service under the PROGRESS tab. The report shows
you how your running performance has improved over a longer time period. If you're using the Polar Running
program to train for a running event, you can follow your Running Index progress to see how your running is
improving towards the goal.
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.
Running Index Cooper test
(m)
5 km (h:m-
m:ss)
10 km (h:m-
m:ss)
21.098 km (h:m-
m:ss)
42.195 km (h:m-
m:ss)
36 1800 0:36:20 1:15:10 2:48:00 5:43:00