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is commonly used to evaluate aerobic fitness. Your long-term training background, heart rate, heart rate variability at
rest, sex, 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 the risk of 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.
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
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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.
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Avoid eating a heavy meal or smoking 2-3 hours prior to testing.
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Avoid heavy physical exertion, alcohol, and pharmaceutical stimulants on the test day and the previous day.
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You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.
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BEFORE THE TEST
Before starting the test, make sure your physical settings including training background are accurate in Settings >
Physical settings.
Wear your Ignite snugly on top of your wrist, just behind the wrist bone. The heart rate sensor on the back of your
Ignite must be in constant touch with your skin, but the wristband should not be too tight to prevent blood flow.
PERFORMING THE TEST
To perform the fitness test, press the BACK button and swipe up to find Fitness Test. First, tap Fitness Test and
then on Relax and start the test.
When heart rate is found, your current heart rate and Lie down & relax is shown on the display. Stay relaxed
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and limit body movements and communication with other people.
You can interrupt the test in any phase by pressing BACK. Test canceled is shown.
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If Ignite cannot receive your heart rate signal, the message Test failed is shown. In which case, you should check that
the heart rate sensor on the back of the watch is in constant touch with your skin. See
measurement
for detailed instructions on wearing your Ignite when measuring heart rate from your wrist.
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Wrist-based heart rate
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