Running Index feature
Running Index is based on heart rate and speed data measured during the run. It gives daily information about your performance level, both aerobic fitness and running economy. Improvement in running efficiency indicates improved economy of running performance.
Running Index is calculated during every exercise. Recording of heart rate and speed signal are needed for it. Please note the following:
• You need to have a compatible sensor to record speed. These are: s3+/s3 stride sensor and G5/G3 GPS sensor.
• Recorded running speed needs to be 6km/h / 3,75 min/h or faster.
• Running duration needs to be minimum of 12 minutes.
• Heart rate should be above 40% of your HRR (heart rate reserve) value. HRR is the difference between maximum heart rate and resting heart rate.
How do I use Running Index feature in my training?
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 training 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:
Running Index is calculated during every training session when heart rate and the s3+/s3 stride sensor or G3/G5 GPS sensor signal is recorded, and when the following requirements apply:
Make sure that the stride sensor 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 training computer displays a Running Index value and stores the result in the training files section. Compare your result to the table below. Using the Polar software/web service, you can monitor and analyze your progress in Running Index values against time and different running speeds. Or compare values from different training sessions and analyze them in the short and long term.
Short-term analysis
There may be some daily variation in the Running Indexes due to running circumstance changes for example different surface, hills, wind or temperature.
Long-term analysis
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.
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.
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 training.
- stresses progress through better running technique and fitness level.
Running Index is calculated during every training session when heart rate and the s3+/s3 stride sensor or G3/G5 GPS sensor 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% of your HRR (heart rate reserve) value. Heart rate reserve is the difference between maximum heart rate and resting heart rate.
Make sure that the stride sensor 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 training computer displays a Running Index value and stores the result in the training files section. Compare your result to the table below. Using the Polar software/web service, you can monitor and analyze your progress in Running Index values against time and different running speeds. Or compare values from different training sessions and analyze them in the short and long term.
Short-term analysis
|
Running Index |
Performance Level |
|
< 30 - 30 |
Very poor |
|
31 - 37 |
Poor |
|
38 - 44 |
Fair |
|
45 - 51 |
Average |
|
52 - 58 |
Good |
|
59 - 65 |
Very good |
|
> 65 |
Excellent |
There may be some daily variation in the Running Indexes due to running circumstance changes for example different surface, hills, wind or temperature.
Long-term analysis
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.
Running Index on RCX5
Before training make sure you select running type sport on the training computer. This is needed to calculate Running Index together with speed and heart rate data.
After training you will see Running Index both in Data ⇒ Training files on the training computer and in polarpersonaltrainer.com web service after data sync.
After training you will see Running Index both in Data ⇒ Training files on the training computer and in polarpersonaltrainer.com web service after data sync.
Running Index on RCX3
Before training make sure you select Running sport profile on the training computer. This is needed to calculate Running Index together with speed and heart rate data.
After training you will see Running Index immediately in the Summary. You can also see it in Data ⇒ Training files on the training computer and in polarpersonaltrainer.com web service after data sync.
After training you will see Running Index immediately in the Summary. You can also see it in Data ⇒ Training files on the training computer and in polarpersonaltrainer.com web service after data sync.
Running Index on RS800CX
When you get Check S sensor on display, press OK to confirm. Soon after you can see speed and distance data sent by the sensor.
After training you will see Running Index both in File on the training computer, and in ProTrainer 5 software or polarpersonaltrainer.com after data sync.
When using RS800CX with G5/G3 GPS sensor, select one of the shoes (Shoe1/Shoe2/Shoe3) and enable G5/G3 GPS sensor to get Running Index value shown both in training computer file and ProTrainer 5 software. If you cannot see your Running Index, it is likely that you have recorded the session in
None mode.
After training you will see Running Index both in File on the training computer, and in ProTrainer 5 software or polarpersonaltrainer.com after data sync.
When using RS800CX with G5/G3 GPS sensor, select one of the shoes (Shoe1/Shoe2/Shoe3) and enable G5/G3 GPS sensor to get Running Index value shown both in training computer file and ProTrainer 5 software. If you cannot see your Running Index, it is likely that you have recorded the session in None mode.
Running Index on RS400
Before training make sure you have footpod selected in settings. After training you will see Running Index both in File on the training computer, and in ProTrainer 5 software or polarpersonaltrainer.com after sync.
