How to Utilize Polar Running
Index in Your Trainingfrom
Polar Electro, Inc.
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 (VO 2max) 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.
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Running Index is calculated during every
exercise when heart rate and the stride sensor/foot pod signal is recorded, and
when the following requirements apply:
- speed should be
6km/h / 3,75 mi/h or faster and duration 12 minutes minimum.
- heart rate
should be above 40% HRmax.
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Make sure that the stride sensor/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.
Short-term and Long-term Analysis of
Running Analysis 
There may be some daily variation in the
Running Indexes due to running circumstances e.g. surface, hills, wind,
temperature.
The single Running Index values form a trend
that predicts your success in running certain distances.
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:mm:ss) |
10 km(h:mm:ss) |
21.098 km (h:mm:ss) |
42.195 km (h:mm:ss) |
| 36 |
1900 |
0:37:30 |
1:16:00 |
2:45:00 |
5:45:00 |
| 38 |
2000 |
0:35:00 |
1:11:30 |
2:34:00 |
5:20:00 |
| 40 |
2100 |
0:32:30 |
1:06:30 |
2:24:00 |
5:00:00 |
| 42 |
2200 |
0:30:45 |
1:03:00 |
2:16:00 |
4:45:00 |
| 44 |
2300 |
0:29:00 |
0:59:30 |
2:09:00 |
4:30:00 |
| 46 |
2400 |
0:28:00 |
0:57:30 |
2:04:00 |
4:20:00 |
| 48 |
2500 |
0:26:45 |
0:55:00 |
1:59:00 |
4:10:00 |
| 50 |
2600 |
0:25:30 |
0:52:30 |
1:54:00 |
4:00:00 |
| 52 |
2700 |
0:24:15 |
0:50:00 |
1:49:00 |
3:50:00 |
| 54 |
2850 |
0:23:15 |
0:48:00 |
1:44:00 |
3:40:00 |
| 56 |
2950 |
0:22:15 |
0:46:00 |
1:40:00 |
3:32:00 |
| 58 |
3100 |
0:21:15 |
0:44:00 |
1:36:00 |
3:25:00 |
| 60 |
3200 |
0:20:30 |
0:42:30 |
1:33:00 |
3:18:00 |
| 62 |
3300 |
0:19:30 |
0:40:30 |
1:29:00 |
3:10:00 |
| 64 |
3400 |
0:19:00 |
0:39:30 |
1:26:00 |
3:05:00 |
| 66 |
3500 |
0:18:30 |
0:38:30 |
1:24:00 |
3:00:00 |
| 68 |
3650 |
0:17:45 |
0:37:00 |
1:21:00 |
2:55:00 |
| 70 |
3750 |
0:17:15 |
0:36:00 |
1:19:00 |
2:50:00 |
| 72 |
3900 |
0:16:30 |
0:34:30 |
1:16:00 |
2:45:00 |
| 74 |
4000 |
0:16:00 |
0:33:30 |
1:14:00 |
2:40:00 |
| 76 |
4100 |
0:15:30 |
0:32:30 |
1:12:00 |
2:35:00 |
| 78 |
4200 |
0:15:15 |
0:32:00 |
1:10:00 |
2:30:00 |
It is worth remembering that in addition to
good Running Index, maximal running performance demands good preparation,
optimal running conditions, speed endurance and guts. Training quantity and
quality have an affect as well as natural talent. |
