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HR
max
can also be estimated by using the commonly used formula: 220 - age, although research
shows that the method is not very accurate, especially for older persons or those who have been fit
for many years.
If you have done some hard training in recent weeks and know that you can safely reach maximum
heart rate, you can safely take a test to determine your HR
max
yourself. Having a training buddy with
you during the test is recommended. If you are uncertain, consult your physician before undertaking
the test.
Here is an example of a simple test.
Step 1: Warm up for 15 minutes on a flat surface, building up to your usual training pace.
Step 2: Choose a hill or stairwell that will take more than 2 minutes to climb. Run up the hill/steps
once, building to as hard a pace as you can hold for 20 minutes. Return to the base of the hill/steps.
Step 3: Run up the hill/steps again, building towards a pace you could just about hold for 3
kilometers. Note your highest heart rate. Your maximum is approximately 10 beats higher than the
noted value.
Step 4: Run back down the hill, allowing your heart rate to drop 30-40 beats per minute.
Step 5: Run up the hill/steps once again at a pace that you can only hold for 1 minute. Try to run
halfway up the hills/steps. Note your highest heart rate. This brings you close to your maximum heart
rate. Use this value as your maximum heart rate to set training zones.
Step 6: Make sure you get a good cool-down, a minimum of 10 minutes.
Heart Rate Value in a Sitting Position
HR
sit
is your average heart rate when completely still (i.e. while sitting). To easily determine HR
sit
,
wear your transmitter, sit down, and do not engage in any physical activity. For a more precise
measurement, repeat the procedure several times and calculate your average.
Polar Running Index
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 (VO
2max
) and exercise 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:
•
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 trainings.
•
stresses progress through better running technique and fitness level.
Running Index is calculated during every exercise when heart rate and the foot pod* signal is recorded,
and when the following requirements apply:
•
speed should be 6km/h / 3,75 mi or faster and duration 12 minutes minimum.
•
heart rate should be above 40% HR
max
.
Make sure that the foot pod 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 running computer displays a Running Index value and stores the result in the File
section. Compare your result to the table below. Using the software, you can monitor and analyze your
progress in Running Index values against time and different running speeds. Or compare values from
different exercise sessions and analyze them in the short and long term.
Polar RS400 User Manual 39