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Recovery training
RUNNING INDEX
Running Index offers an easy way to monitor running performance changes. A running index value is an estim-
ate of maximal aerobic running performance, which is influenced by aerobic fitness and running economy. By
recording your Running Index over time, you can monitor progress. Improvement means that running at a
given pace requires less of an effort, or that your pace is faster at a given level of exertion.
To receive the most accurate information on your performance, make sure you have set your HR
Running Index is calculated during every training session when heart rate is measured and the GPS function
is on, and when the following requirements apply:
Sport profile used is a running type sport (Running, Road Running, Trail running etc.)
l
Speed should be 6 km/h / 3,75 mi/h or faster and duration 12 minutes minimum
l
Calculation begins when you start recording the session. During a session, you may stop twice at traffic
lights, for example, without interrupting the calculation.
You can view the running index value in the Flow app and web service after syncing.
Compare your result to the table below.
SHORT-TERM ANALYSIS
Men
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
Benefit
Very nice session for your recovery. Light exercise like this allows
your body to adapt to your training.
Low
Fair
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
Moderate
Good
44-50
51-56
43-48
49-53
41-45
46-51
39-43
44-48
36-41
42-46
35-39
40-43
33-36
37-41
31-34
35-39
29-32
33-36
36
value.
max
Very good
Elite
57-62
> 62
54-59
> 59
52-56
> 56
49-54
> 54
47-51
> 51
44-48
> 48
42-46
> 46
40-43
> 43
37-40
> 40
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