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RUNNING PERFORMANCE TEST
The Running Performance Test is a tool especially designed for runners allowing them to track their progress and find out
their unique training zones (heart rate, speed and power zones) for running sports. Regular and frequent testing helps you
plan your training wisely and follow changes in your running performance
You can take the test as maximal or submaximal (at least 85 % of your maximum heart rate). The maximal test requires all-
out effort, but it gives you more accurate results. Taking the maximal test is a good way to find out your current individual
maximum heart rate, and get your settings up to date. The load of the maximal running test is considerably heavier
compared to the submaximal test. Therefore, it's recommended that you include only light training sessions in your plan for
the next 1-3 days after the maximal test.
The submaximal test, which requires that at least 85% of HR
alternative to the maximal test. You can repeat the submaximal test as often as you wish, and you can also perform it as a
warmup before a training session. It's important that your maximum heart rate is set correctly in your physical settings in
order to get accurate results from the submaximal test as the submaximal test uses your HR
results. If you don't know your HR
The idea of the test is to run at a steadily increasing speed, following the given target speed as precisely as possible. To
complete the test successfully you have to run for at least six minutes and reach at least 85 % or your maximum heart rate.
If you have trouble reaching this, your current HR
settings.
Performing the test
Before taking the test, read the
came in the product package. Do not take the test during illness, injury or if you have any doubts over your health. Take the
test only when you feel recovered. Avoid exercise that causes fatigue on the day preceding the test. Wear running shoes
and clothes that allow freedom of movement.
Take the test in flat terrain, track or road, and repeat it regularly under similar conditions. Run at a steadily increasing speed,
following the given target speed as precisely as possible. Also, the conditions before testing should be fairly similar each
time. For instance, an intense training session the day before or a heavy meal right before testing can influence your test
result. You need to run for at least six minutes and reach at least 85 % or your maximum heart rate to complete the test.
By default the test uses GPS to track your speed but you can also perform the test with a Polar Stride Sensor Bluetooth®
Smart or a STRYD running power meter. In this case your speed is measured with the sensor.
Check heart rate sensor
Speed unavailable, GPS signal lost
Have a look at the instructions on your watch in
breakdown of the test, and instructions on performing it.
1. First, define your initial speed for the test in
between 4-10 min/km. Note that if you set the initial speed too high, you may have you to quit the test too soon.
2. Then go to
Tests > Running test > Start
the test, choose Next.
3. Check the questions concerning your health and accept to go to the pre-training mode.
4. The sport profile is shown in a purple color in the test view. Choose an appropriate indoor or outdoor running sport
profile. Stay in the pre-training mode until the watch has found your heart rate and the GPS satellite signals (GPS
icon turns green).
5. Press the OK button to begin. The watch guides you through the test.
6. The test begins with a warmup phase (~ 10 min). Follow the guidance on the display to complete the warmup.
7. After a proper warmup, choose
During the test: The blue value shows the steadily increasing target speed that you should follow as precisely as possible.
The white value below it shows your current speed. The watch gives you an audible alarm if you go too fast or too slow.
, you could benefit from doing maximal test first to find out your maximum heart rate.
max
max
Health and Training section
is shown if your heart rate cannot be detected during the test.
is shown if the satellite signals cannot be detected during the test.
Tests > Running test > How to
and scroll down to see an overview of the test. When you're ready to start
Start
test. Then you need to reach the initial speed for the actual test to start.
is exceeded, is a reproducible, safe and non-exhaustive
max
value might be too high. You can change it manually in your physical
in this user manual or in the Important information sheet that
Tests > Running test > Initial
55
when calculating your
max
once more before starting to see a detailed
speed. The initial speed can be set
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