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Running Index Cooper test
(m)
5 km (h:m-
m:ss)
10 km (h:m-
m:ss)
Half marathon Marathon
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
HEART RATE ZONES
Polar heart rate zones introduce a new level of effectiveness in heart rate-based training. Training is divided
into five heart rate zones based on percentages of maximum heart rate. With heart rate zones, you can easily
select and monitor training intensities.
Target zone Intensity % of HR
max
HR
max
= Maximum
heart rate (220-age).
Example: Heart rate
zones (in beats per
minute) for a 30-
years-old person,
whose maximum
heart rate is 190
bpm (220–30).
Example durations Training effect
MAXIMUM 90–100% 171–190 bpm less than 5 minutes Benefits: Maximal
or near maximal
effort for breathing
and muscles.
Feels like: Very
exhausting for
breathing and
muscles.
Recommended
for: Very exper-
ienced and fit ath-
letes. Short
intervals only, usu-
ally in final pre-
paration for short
events.
HARD 80–90% 152–172 bpm 2–10 minutes Benefits:
Increased ability
to sustain high
speed endurance.
Feels like: Causes
muscular fatigue
and heavy breath-