Polar tests - Which one is for me?
If you're a pro athlete, knowing your VO2max as precisely as possible is important. If you enjoy leisurely bike rides on Sunday mornings occasionally and go to the gym every now and then, there's probably no point in taking a lab test or an all-out field test.
To make sure that your results are as reliable as possible, you need to perform the test in similar conditions every time.
For a performance test (running, cycling), you should prepare as if it was a competition. Fully recovered.
In addition to aerobic fitness tests, which measure your performance, you can use the Orthostatic test or the Leg recovery test to see how you have recovered from training.
Aerobic fitness testing in Polar ecosystem
Overview of tests
| Test | Time needed | For whom | Conditions | Test result | How often | Why |
|---|---|---|---|---|---|---|
| Fitness test | 5 min | Everyone Especially those who can't take Walking test or Running performance test. | Quiet place to lie down Beat, Flow app, Grit X, Grit X Pro, Grit X2 Pro, H9, H10, Ignite, Ignite 2, Ignite 3, M400, M430, M460, OH1, Pacer, Pacer Pro, Unite, Vantage M, Vantage V, Vantage V2, Vantage V3, Verity Sense | VO2max and fitness level | When you're about to start training. | Quick and comfortable way to check your fitness level when you're about to start training. |
| Walking test | 30 min | Most people interested in tracking their fitness level. People who are not ready to take Running performance test. The test is not the best option for those who are highly fit. | Flat route, ~ 2km Grit X2 Pro, Ignite 3, Pacer, Pacer Pro, Vantage V3 | VO2max and fitness level Distance walked and test heart rate | About every 3 months. | Simple and safe test to follow aerobic fitness level. |
| Cycling test | 30-90 min Shorter test sessions of 20, 30 or 40 min are also possible | Experienced cyclists A shorter test is better for inexperienced cyclists. | Bike power sensor needed Grit X Pro, Grit X2 Pro, Pacer Pro, Vantage V2, Vantage V3 | FTP (functional threshold power) - Watts - Watts/kg with textual feedback VO2max Power zones | Once every 2 or 3 months. | Reveals your power level, helps you keep track of how your performance is developing, and to find out your unique training zones for cycling sports. |
| Running test | 30-40 min | People who have recent experience in running. | Flat route (such as a running track) You can choose either maximal or submaximal test type Grit X, Grit X Pro, Grit X2 Pro, Ignite 3, Pacer, Pacer Pro, Vantage V2, Vantage V3 | Maximal aerobic speed (MAS) Maximal aerobic power (MAP) VO2max HR max (only with maximal test) | In the beginning/end of each training phase. Maximal: once in every three months. Submaximal: as often as you wish. | Helps you keep track of how your running performance is developing. You get personalized speed, power and HR zones for running sports. |
| Orthostatic test | 4 min | People who want to see if their cardio system is recovered and ready for the next cardio training session. | HR sensor Place to lie down Grit X Pro, Grit X2 Pro, M460, Vantage V, Vantage V2, Vantage V3 | Feedback on the recovery of your cardio system Readiness for cardio training | It's recommended to take at least 3 tests per week, preferably in the morning to get the full benefit from this test. The more measurements you take, the more reliable the feedback is. | Keep an eye on the balance between training and recovery. |
| Leg recovery test | About 60 seconds (three consecutive counter-movement jumps) | People who want to follow their lower body explosive strength. People who want to see if their leg muscles are recovered. | Grit X Pro, Grit X2 Pro, Vantage V2, Vantage V3 | Jump height (cm) Feedback on your leg recovery Readiness for speed and strength training | As often as you wish. Three jump tests on different days during a 28-day-period are needed for leg recovery feedback. | Helps you see how your leg muscles have recovered. Help you see how your lower body explosive strength is developing. |
Further reading
- Cycling Performance Test
- Leg Recovery Test
- Orthostatic Test with Grit X Pro/Vantage V/Vantage V2
- Polar Fitness Test in Polar Flow app
- Running Performance Test
- The what and how of Orthostatic test
- The what and how of Polar Fitness test
- Unlocking the mystery of VO2max
- Walking Test
- https://www.polar.com/blog/new-study-on-the-validity-of-jump-height-measured-with-polar-vantage-v2/