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 training 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 predicted HRmax score predicts your individual maximum heart rate more accurately than the age-based formula (220 - age). For further information on HRmax, see User Information 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 information
To carry out the Polar Fitness Test, enter your personal user information and long-term physical activity level in User settings.
Set Predicted HRmax On
If you want to obtain your predicted maximum heart rate value, turn predicted HRmax on.
Select APPLICATIONS > Fitness test > Predicted HRmax > On
Select APPLICATIONS > Fitness test > Start test
The progress bar indicates 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 information settings, Set activity level of past 3 months is displayed. Select Top, High, Moderate , or Low. For further information on activity levels, see User Information Settings.
If your training computer does not receive your heart rate at the beginning or during the test, the test fails and Test failed, Check heart rate transmitter 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 VO2max?
Select Yes to save the OwnIndex value to your user settings and Latest results 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 Latest results menu. For further information on fitness trend see Latest results .
Update to HR max? (if HRmax-p is on)
Select Yes to save the value to your user settings.
Select No if you know your laboratory-measured HRmax.
You can stop the test at any time by pressing BACK. Test canceled is displayed for a few seconds.
After saving the OwnIndex and predicted HRmax values, they will be used for calculating calorie consumption.
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 FITNESS TEST > Latest results
In the Latest results menu you can see how your OwnIndex value has been developing. Up to three latest OwnIndex values and respective dates are included in the display. When the latest results file becomes full, the oldest result is automatically deleted.
Delete OwnIndex Value
Select FITNESS TEST > Latest results
Select the value you wish to delete and press and hold > Delete value? No/Yes is displayed. Confirm with .
Analyzing OwnIndex Results with Software
Downloading test results to polarpersonaltrainer.com offers you the possibility of analyzing results in various ways, as well as accessing more detailed information about your progress. The polarpersonaltrainer.com also allows you to make graphical comparisons with previous results.
Race pace feature helps you to keep a steady pace and achieve your target time for a set distance. Define a target time for the distance, for example, 45 minutes for a 10 kilometer run.
During the training session the target pace/speed is compared with training information. You can follow up on how far behind or ahead you are, compared to your pre-set target.
You can also check what is the required steady pace/speed in order to meet your set target.
Race Pace features and ZoneOptimizer can not be used in same training session. The ZoneOptimizer definition is always done in the beginning of the training session, before the actual work phase starts. It is then very difficult to start the race pace measurement in the right location.
How to Use Race Pace
Before starting to use Race Pace feature, make sure that you have enabled a speed sensor (CS Speed W.I.N.D. sensor or the s3+ Stride sensor) for the sport profile you are going to use in your training session. For more information, see Sport Profile Settings.
Select MENU > Applications > Race pace > Select sport > Set race pace > Set target distance in km/mi > Set target time > Race pace set to xx:xx MIN/KM or MIN/MI is displayed.
To set the Race pace on for your training session, select MENU > Applications > Race pace > Select sport > Start session with race pace and confirm with .