Select Test > Fitness
The Polar Fitness Test™ is an easy, safe, and quick way to measure your aerobic (cardiovascular) fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO2max), which is commonly used to evaluate aerobic fitness. Your long-term level of physical activity, heart rate, heart rate variability at rest, gender, age, height, and body weight all influence OwnIndex. The Polar Fitness Test is developed for use by healthy adults.
Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The better your aerobic fitness, the stronger and more efficient your heart is. Good aerobic fitness has many health benefits. For example, it helps in decreasing high blood pressure and your risk of cardiovascular diseases and stroke. If you want to improve your aerobic fitness it takes, on average, six weeks of regular training to see a noticeable change in your OwnIndex. Less fit individuals see progress even more rapidly. The better your aerobic fitness, the smaller the improvements in your OwnIndex.
Aerobic fitness is best improved by exercise types that use large muscle groups. Such activities include running, cycling, walking, rowing, swimming, skating, and cross-country skiing.
To monitor your progress, start by measuring your OwnIndex a couple of times during the first two weeks in order to get a baseline value, and then repeat the test approximately once a month.
With the Polar Fitness Test, you can also calculate the predicted maximum heart rate value (HRmax-p). The HRmax-p score predicts your individual maximum heart rate more accurately than the age-based formula (220 - age). For further information on HRmax, see User Settings.
To make sure the test results are reliable, the following basic requirements apply:
You can perform the test anywhere - at home, at the office, at a health club - provided the testing environment is peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no other people talking to you.
Always take the test in the same environment and at the same hour.
Avoid eating a heavy meal or smoking 2-3 hours prior to testing.
Avoid heavy physical exertion, alcohol, and pharmacological stimulants on the test day and the previous day.
You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.
Wear the Transmitter
For further information, see Wear the Transmitter.
Enter User Information
Select Settings > User
To carry out the Polar Fitness Test, enter your personal user information (if you entered the personal user information before, there is no need to do this again) and long-term physical activity level in the User settings.
Set HRmax-p On
If you want to obtain your predicted maximum heart rate value, turn HRmax-p on.
Select Test > Fitness > HR max -p > On
Select Test > Fitness > Start > Fitness Test Lie Down
The fitness test begins in five seconds. Arrows indicate that the test is ongoing. Stay relaxed and limit body movements and communication with other people.
If you have not set your long-term physical activity level in User Settings, Set your personal activity level is displayed. Select Top, High, Moderate, or Low. For further information on activity levels, see User Settings.
If your cycling computer does not receive your heart rate at the beginning or during the test, the test fails and Test failed, check WearLink is displayed. Check that the transmitter electrodes are wet and that the textile strap is snug enough, and start the test again.
When the test is over, you will hear two beeps. OwnIndex is displayed with a numerical value and level evaluation. For further information on evaluations, see Fitness Level Classes.
To display your Predicted maximum heart rate value press . Press to exit.
Update to VO2 max? is displayed.
Select Yes to save the OwnIndex value to your user settings and Fitness Test Trend menu.
Select No only if you know your laboratory-measured VO2max value, and if it differs more than one fitness level class from the OwnIndex result. Your OwnIndex value is saved only to the Fitness Test Trend menu only. For further information, see Fitness Test Trend.
Update to HR max? (if HRmax-p(if HRmax-p is on) is displayed.
Select Yes to save the value to your user settings.
Select No if you know your laboratory-measured HRmax.
Stop the test at any time by pressing . Fitness Test canceled is displayed for a few seconds.
Saved OwnIndex and HRmax-p values, they will be used for calculating calorie consumption.
Fitness Level Classes
Your OwnIndex is most meaningful when comparing your individual values and changes in them over time. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex on the table below, and find out how your aerobic fitness compares to others of the same gender and age.
Top athletes typically score OwnIndex values above 70 (men) and 60 (women). Olympic-level endurance athletes can reach values as high as 95. OwnIndex is highest in sports that involve large muscle groups, such as running and cross-country skiing.
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 literature review of 62 studies where VO2max was measured directly in healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC. Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, 1990.
Select Test > Fitness > Trend
See how your OwnIndex value has been developing in the Trend menu. Up to 16 OwnIndex values and respective dates are included in the display. When the test trend file becomes full, the oldest result is automatically deleted.
The most recent test date, a graph of your OwnIndex results, and the latest OwnIndex value are displayed. Scroll or to view other values.
Delete OwnIndex Value
Select Test > Fitness > Trend
Select the value you wish to delete and press and hold > Delete value? No/Yes is displayed. Confirm with .
Analyzing OwnIndex Results with Polar ProTrainer 5 Software
Downloading test results to the Polar ProTrainer 5 software offers you the possibility of analyzing results in various ways, as well as accessing more detailed information about your progress. The software also allows you to make graphical comparisons with previous results. The Polar Fitness Test results are downloaded automatically to the software when you download exercise data using the Transfer data option.