Leg Recovery Test; Performing The Test - Polar Electro Vantage V3 User Manual

LEG RECOVERY TEST

The Leg Recovery Test helps you see how your leg muscles have recovered from training, and also how your explosive
strength is developing. You can use it to check if you're ready for speed and strength training. It's a widely-used, easy
and safe test you can take anywhere, with no other equipment needed apart from your Polar watch.
In the test you perform three countermovement jumps with a short pause in between each jump. You first squat down
rapidly right before launching yourself straight up into the air, as high as possible. This two-way motion gives your
muscles spring-like elastic energy for maximal explosive strength. It also makes the test more easily repeatable and
less prone to errors.
To get feedback on the recovery of your leg muscles you need to take at least two tests in a 28-day-period to establish a
baseline. From the third test onwards in a 28-day-period, you'll get feedback about your leg muscle recovery.
Essentially, if you jump to a considerably lower height than what your baseline is, your leg muscles aren't entirely
recovered. We recommend taking the test as often as possible as the more results your baseline is calculated from, the
more reliable it is.
When giving you verbal feedback the test also takes into account the recovery of your cardio system, provided either by
the Recovery Pro feature or the Nightly Recharge feature if you are using either of them.

Performing the test

If you're feeling sick or have an injury, you shouldn't take the test. However, feeling tired from training doesn't stop you
from taking the test, as one of the points of taking it is to see how well you've recovered from training. If you've been
training a lot and have an increased risk for injury or illness, you can take the Leg recovery test daily to find out when
you're good to go for some more serious training.
Have a look at the instructions on your watch in Tests > Leg recovery test > How to once more before starting to see a
detailed breakdown of the test with instructions and animations.
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