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Age/Years
Very low
20-24
< 32
25-29
< 31
30-34
< 29
35-39
< 28
40-44
< 26
45-49
< 25
50-54
< 24
55-59
< 22
60-65
< 21
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.
There may be some daily variation in the Running Indexes. Many factors influence Running Index. The value you receive
on a given day is affected by changes in running circumstances, for example different surface, wind or temperature, in
addition to other factors.
Long-term analysis
The single Running Index values form a trend that predicts your success in running certain distances. You can find your
Running Index report in the Polar Flow web service under the
performance has improved over a longer time period. If you're using the
event, you can follow your Running Index progress to see how your running is improving towards the goal.
The following chart estimates the duration that a runner can achieve in certain distances when performing maximally.
Use your long-term Running Index average in the interpretation of the chart. The prediction is best for those Running
Index values that have been received at speed and running circumstances similar to the target performance.
Running Index
Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km (h:m-
36
Low
32-37
38-43
31-35
36-42
29-34
35-40
28-32
33-38
26-31
32-35
25-29
30-34
24-27
28-32
22-26
27-30
21-24
25-28
Low
27-31
32-36
26-30
31-35
25-29
30-33
24-27
28-31
22-25
26-29
21-23
24-27
19-22
23-25
18-20
21-23
16-18
19-21
1800
0:36:20
Fair
Moderate
44-50
43-48
41-45
39-43
36-41
35-39
33-36
31-34
29-32
Fair
Moderate
37-41
36-40
34-37
32-35
30-33
28-31
26-29
24-27
22-24
2max
PROGRESS
tab. The report shows you how your running
Polar Running program
1:15:10
102
Good
Very good
51-56
57-62
49-53
54-59
46-51
52-56
44-48
49-54
42-46
47-51
40-43
44-48
37-41
42-46
35-39
40-43
33-36
37-40
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
to train for a running
42.195 km (h:m-
m:ss)
m:ss)
2:48:00
5:43:00
Elite
> 62
> 59
> 56
> 54
> 51
> 48
> 46
> 43
> 40
Elite
> 51
> 49
> 46
> 44
> 41
> 38
> 36
> 33
> 30
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