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 that:
• 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 is the difference between maximum heart rate and resting heart rate. value.
By recording your Running Index over time, you can monitor your progress. When there's improvement, it means that running at a given pace requires less effort from you. Or that your pace is faster at a given level of exertion. Running Index calculates such improvements. Running Index also gives you daily information on the level of your running performance, which may vary from day to day.
Polar Running Index:
- Emphasizes the positive effects good training sessions and resting days have on your training.
- Monitors fitness and performance development at different heart rate zones - not only during maximal performance.
- Helps determine your optimal running speed by giving you values you can compare over time on different types of training sessions.
- Stresses progress through better running technique and fitness level.
- running speed is at least 6km/h / 3,75 mi/h or faster.
- training duration is minimum of 12 minutes.
- heart rate is above 40% of your HRR Heart rate reserve is the difference between maximum heart rate and resting heart rate. value.
Running Index begins calculation immediately when you start recording your training. During the session, you can stop once, e.g. at traffic lights, without interrupting the calculation. Once you're done training and stop recording, your training computer displays a Running Index value and stores the result in your training files.
Changes in running circumstances, for example surface, hills, wind or temperature may show as variation in the Running Index.
It gives daily information about your performance level, both aerobic fitness and running economy. Use your long-term Running Index average in the interpretation of the following chart to compare your running performance with people of the same age and gender.
Age / Years
Age / Years
The classification is based on a study by Shvartz & Reibold (1990). Laboratory measured VO2max values have been collected from adults in USA, Canada and 7 European countries.
In Polar ProTrainer 5 or polarpersonaltrainer.com you can monitor and analyze your Running Index against time and different running speeds how your Running Index develops. You can also compare values between different training sessions for short and long term analysis.
The prediction works best for those Running Index values that have been calculated at speeds and running circumstances similar to the target performance.
Estimate your running performance with Running Index
|Running Index||Cooper test||5 km||10 km||Half marathon||Marathon|
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 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 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
Polar Beat gets the speed and distance using the phone's GPS. When using Polar Stride Sensor Bluetooth Smart This sensor is currently available in Canada and the USA. to record speed and distance, make sure you select a sport setting in Beat that supports the stride sensorsport settings compatible with stride sensor are: running, jogging, and threadmill running.
Polar Beat calculates Running Index during every training session where heart rate and GPS signals are recorded, and when:
- your running speed is at least 6km/h / 3.75 mi/h or faster
- training duration is minimum of 12 minutes
- heart rate is above 30% of your HRR Heart rate reserve is the difference between maximum heart rate and resting heart rate. value.
How to Utilize Running Index in Your Training