How to Utilize Polar Running Index in Your Training
from
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.
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.
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 to remember
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. |
