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The classification is based on a literature review of 62 studies where VO
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.
VO
2max
A clear link exists between maximal oxygen consumption (VO
oxygen delivery to tissues is dependent on lung and heart function. VO
power) is the maximal rate at which oxygen can be used by the body during maximal exercise; it is related directly to the
maximal capacity of the heart to deliver blood to the muscles. VO
maximal exercise tests, submaximal exercise tests, Polar Fitness Test). VO2
and a good predictor of performance capability in endurance events such as distance running, cycling, cross-country skiing,
and swimming.
VO
can be expressed either as milliliters per minute (ml/min = ml ■ min-1) or this value can be divided by the person's
2max
body weight in kilograms (ml/kg/min = ml ■ kg-1■ min-1).
POLAR RUNNING PROGRAM
Polar Running program is a personalized program based on your fitness level, designed to make sure that you train right and
avoid overreaching. It's intelligent, and adapts based on your development, and lets you know when it might be a good idea
to cut back a little and when to step it up a notch. Each program is tailored for your event, taking your personal attributes,
training background and preparation time into account. The program is free, and available in the Polar Flow web service at
flow.polar.com.
Programs are available for 5k, 10k, half marathon and marathon events. Each program has three phases: Base building,
Build-up and Tapering. These phases are designed to gradually develop your performance, and make sure you're ready on
race day. Running training sessions are divided into five types: easy jog, medium run, long run, tempo run and interval. All
sessions include warm-up, work, and cool-down phases for optimal results. In addition, you can choose to do strength, core,
and mobility exercises to support your development. Each training week consists of two to five running sessions, and the
total running training session duration per week varies from one to seven hours depending on your fitness level. The
minimum duration for a program is 9 weeks, and the maximum is 20 months.
Learn more about the Polar Running Program in this
Program.
To see a video, click on one of the following links:
Get Started
How to use
Create a Polar Running Program
1. Log into the Flow web service at flow.polar.com.
2. Choose
Programs
3. Choose your event, name it, set the event date, and when you wish to start the program.
4. Fill in the physical activity level questions.*
5. Choose if you want to include supporting exercises in the program.
6. Read and fill in the physical activity readiness questionnaire.
7. Review your program, and adjust any settings if necessary.
8. When you're done, choose
*If four weeks of training history is available, these will be pre-filled.
Start a running target
Before starting a session, make sure you've synced your training session target to your device. The sessions are synced to
your device as training targets.
To start a training target scheduled for the current day:
from the Tab.
Start
program.
was measured directly in healthy adult subjects
2max
) of the body and cardiorespiratory fitness because
2max
(maximal oxygen uptake, maximal aerobic
2max
can be measured or predicted by fitness tests (e.g.
2max
max
in-depth
guide. Or read more about how to
55
is a good index of cardiorespiratory fitness
get started with the Running
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