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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.
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). Running Index is a measurement of this influence.
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.
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.
What are the benefits of Running Index?
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.
How's Running Index calculated?
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:
If you're using the stride sensor, make sure it's calibrated.
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.
- 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.
If you're using the stride sensor, make sure it's calibrated. 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.
How do I interpret my Running Index?
Your Running Index score is calculated automatically after every run, based on your heart rate and from the speed data collected from your GPS or stride sensor.
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.
Men
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.
Men
| Age / Years | Very low | Low | Fair | Moderate | Good | Very good | Elite |
|---|---|---|---|---|---|---|---|
| 20-24 | < 32 | 32-37 | 38-43 | 44-50 | 51-56 | 57-62 | > 62 |
25-29 | < 31 | 31-35 | 36-42 | 43-48 | 49-53 | 54-59 | > 59 |
30-34 | < 29 | 29-34 | 35-40 | 41-45 | 46-51 | 52-56 | > 56 |
35-39 | < 28 | 28-32 | 33-38 | 39-43 | 44-48 | 49-54 | > 54 |
40-44 | < 26 | 26-31 | 32-35 | 36-41 | 42-46 | 47-51 | > 51 |
45-49 | < 25 | 25-29 | 30-34 | 35-39 | 40-43 | 44-48 | > 48 |
50-54 | < 24 | 24-27 | 28-32 | 33-36 | 37-41 | 42-46 | > 46 |
55-59 | < 22 | 22-26 | 27-30 | 31-34 | 35-39 | 40-43 | > 43 |
60-65 | < 21 | 21-24 | 25-28 | 29-32 | 33-36 | 37-40 | > 40 |
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 study by Shvartz & Reibold (1990). Laboratory measured VO2max values have been collected from adults in USA, Canada and 7 European countries.
Can I use Running Index to predict how fast I can run?
Running Index values form a trend that helps predict your success in running certain distances. The below chart estimates the duration a runner can achieve in covering certain distances. Use your long-term Running Index average to interpret the chart.
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
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.
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 |
|---|---|---|---|---|---|
| 36 | 1800 | 0:36:20 | 1:15:10 | 2:48:00 | 5:43:00 |
| 38 | 1900 | 0:34:20 | 1:10:50 | 2:38:00 | 5:24:00 |
| 40 | 2000 | 0:32:20 | 1:07:00 | 2:29:30 | 5:06:00 |
| 42 | 2100 | 0:30:40 | 1:03:30 | 2:21:30 | 4:51:00 |
| 44 | 2200 | 0:29:10 | 1:00:20 | 2:14:30 | 4:37:00 |
| 46 | 2300 | 0:27:50 | 0:57:30 | 2:08:00 | 4:24:00 |
| 48 | 2400 | 0:26:30 | 0:55:00 | 2:02:00 | 4:12:00 |
| 50 | 2500 | 0:25:20 | 0:52:40 | 1:57:00 | 4:02:00 |
| 52 | 2600 | 0:24:20 | 0:50:30 | 1:52:00 | 3:52:00 |
| 54 | 2700 | 0:23:20 | 0:48:30 | 1:47:30 | 3:43:00 |
| 56 | 2800 | 0:22:30 | 0:46:40 | 1:43:30 | 3:35:00 |
| 58 | 2900 | 0:21:40 | 0:45:00 | 1:39:30 | 3:27:00 |
| 60 | 3000 | 0:20:50 | 0:43:20 | 1:36:00 | 3:20:00 |
| 62 | 3100 | 0:20:10 | 0:41:50 | 1:32:30 | 3:13:00 |
| 64 | 3200 | 0:19:30 | 0:40:30 | 1:29:30 | 3:07:00 |
| 66 | 3300 | 0:18:50 | 0:39:10 | 1:26:30 | 3:01:00 |
| 68 | 3350 | 0:18:20 | 0:38:00 | 1:24:00 | 2:55:00 |
| 70 | 3450 | 0:17:50 | 0:36:50 | 1:21:30 | 2:50:00 |
| 72 | 3550 | 0:17:10 | 0:35:50 | 1:19:00 | 2:45:00 |
| 74 | 3650 | 0:16:40 | 0:34:50 | 1:17:00 | 2:40:00 |
| 76 | 3750 | 0:16:20 | 0:33:50 | 1:14:30 | 2:36:00 |
| 78 | 3850 | 0:15:50 | 0:33:00 | 1:12:30 | 2:32:00 |
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.
Running Index on Polar Beat mobile application
Running Index was introduced to Polar Beat mobile application in version 1.2. and is available as an in-app purchase. To make the purchase in the AppStore, open Polar Beat application and go to Upgrades. You will also need a a compatible Polar heart rate sensor. After a running session you'll see your Running Index in the training result.
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 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.
