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Women
Age / Years
Very low
20-24
< 27
25-29
< 26
30-34
< 25
35-39
< 24
40-44
< 22
45-49
< 21
50-54
< 19
55-59
< 18
60-65
< 16
The classification is based on a literature review of 62 studies where VO
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.
VO
2max
A clear link exists between maximal oxygen consumption (VO2
oxygen delivery to tissues is dependent on lung and heart function. VO2
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. VO2
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.
VO2
can be expressed either as milliliters per minute (ml/min = ml ■ min-1) or this value can be divided by the person's
max
body weight in kilograms (ml/kg/min = ml ■ kg-1■ min-1).
FITSPARK™ DAILY TRAINING GUIDE
The FitSpark™ training guide offers ready-made daily on-demand workouts available easily right on your watch. The
workouts are built to match your fitness level, training history and your recovery and readiness, based on your
Recharge
status from the previous night. FitSpark gives you 2-4 different workout options every day: one that suits you
best and 1-3 other options to choose from. You get a maximum of four suggestions per day and there are 19 different
workouts in total. Suggestions include workouts from the cardio, strength and supportive training categories.
FitSpark workouts are ready-made
the exercises and real-time step-by-step guidance to ensure you exercise safely and with proper technique. All workouts
are time-based, and they are adjusted based on your current fitness level, making the sessions suitable for everyone,
regardless of fitness level. The FitSpark workout suggestions are updated after each training session (including training
sessions done without FitSpark), at midnight and when you wake up. FitSpark keeps your training versatile with different
types of daily workouts to choose from.
How is your fitness level determined?
Your fitness level is determined for every workout suggestion based on your:
Training history (average weekly heart rate zone realization from the previous 28 days)
l
VO2max (from the
l
Training background
l
Low
Fair
27-31
26-30
25-29
24-27
22-25
21-23
19-22
18-20
16-18
training targets
Fitness test
on your watch)
Moderate
32-36
37-41
31-35
36-40
30-33
34-37
28-31
32-35
26-29
30-33
24-27
28-31
23-25
26-29
21-23
24-27
19-21
22-24
2max
) of the body and cardiorespiratory fitness because
max
max
can be measured or predicted by fitness tests (e.g.
max
defined by Polar. The workouts include instructions on how to perform
87
Good
Very good
42-46
47-51
41-44
45-49
38-42
43-46
36-40
41-44
34-37
38-41
32-35
36-38
30-32
33-36
28-30
31-33
25-27
28-30
was measured directly in healthy adult
(maximal oxygen uptake, maximal aerobic
is a good index of cardiorespiratory fitness
max
Elite
> 51
> 49
> 46
> 44
> 41
> 38
> 36
> 33
> 30
Nightly
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