Running Performance Test - Polar Electro Vantage V3 User Manual

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 is exceeded, is a reproducible, safe and non-exhaustive
max
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 when
max
calculating your results. If you don't know your HR , you could benefit from doing maximal test first to find out your
max
maximum heart rate.
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