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Age / Years Very low Low Fair Moderate Good Very good Elite
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 literature review of 62 studies where VO
2max
was measured directly in
healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC. Aer-
obic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11,
1990.
VO
2MAX
A clear link exists between maximal oxygen consumption (VO2
max
) of the body and cardiorespiratory fitness
because oxygen delivery to tissues is dependent on lung and heart function. VO2
max
(maximal oxygen
uptake, maximal aerobic power) is the maximal rate at which oxygen can be used by the body during maximal
exercise; it is related directly to the maximal capacity of the heart to deliver blood to the muscles. VO2
max
can
be measured or predicted by fitness tests (e.g. maximal exercise tests, submaximal exercise tests, Polar Fit-
ness Test). VO2
max
is a good index of cardiorespiratory fitness and a good predictor of performance capability
in endurance events such as distance running, cycling, cross-country skiing, and swimming.
VO2
max
can be expressed either as milliliters per minute (ml/min = ml ■ min-1) or this value can be divided by
the person’s body weight in kilograms (ml/kg/min = ml ■ kg-1■ min-1).
RUNNING INDEX
Running Index offers an easy way to monitor running performance changes. A running index value is an estim-
ate of maximal aerobic running performance, which is influenced by aerobic fitness and running economy. 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.
To receive the most accurate information on your performance, make sure you have set your HR
max
value.
Running Index is calculated during every training session when heart rate sensor is in use and the GPS func-
tion is on, and when the following requirements apply:
l Sport profile used is a running type sport (Running, Road Running, Trail running etc.)
l Speed should be 6 km/h / 3,75 mi/h or faster and duration 12 minutes minimum
Calculation begins when you start recording the session. During a session, you may stop twice at traffic
lights, for example, without interrupting the calculation. After your session, M400 displays a Running Index
value and stores the result in the training summary.
Compare your result to the table below.