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durchgeführt wurde. Literatur: 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.
Es kann zu täglichen Abweichungen der Running Index Werte kommen. Der Running Index ist von
zahlreichen Faktoren abhängig. Der Wert für einen bestimmten Tag wird durch venderte
Laufbedingungen beeinflusst, wie z. B. das Gelände, Wind oder Temperatur und weitere Faktoren.
LANGFRISTIGE ANALYSE
Die einzelnen Running Index Werte bilden einen Trend, der deinen Erfolg beim Laufen über bestimmte
Distanzen vorhersagen kann. Du findest deinen Running Index Bericht im Polar Flow Webservice auf der
Registerkarte FORTSCHRITT. Der Bericht zeigt dir, wie deine Laufleistung sich über einen ngeren
Zeitraum hinweg verbessert hat. Wenn du das Polar Laufprogramm verwendest, um für ein Laufevent
zu trainieren, kannst du anhand deines Running Index Fortschritts sehen, wie deine Leistung sich auf
dem Weg zu deinem angestrebten Ziel verbessert.
Das folgende Diagramm schätzt die Zeit, die ein ufer über eine bestimmte Distanz erreichen kann,
wenn er seine maximale Leistung erzielt. Verwende bei der Interpretation der Tabelle den langfristigen
Durchschnittswert deines Running Index. Die Vorhersage ist am genauesten für Running Index Werte,
die bezüglich Geschwindigkeit und äeren Umständen denjenigen der angestrebten Leistung ähneln.
Running
Index
Cooper Test
(m)
5 km
(Std.:Min.:Sek.)
10 km
(Std.:Min.:Sek.)
21,098 km
(Std.:Min.:Sek.)
42,195 km
(Std.:Min.:Sek.)
36 1800 0:36:20 1:15:10 2:48:00 5:43:00
38 1900 0:34:20 1:10:50 2:38:00 5:24:00
40 2000 0:32:20 1:07:00 2:29:30 5:06:00
42 2100 0:30:40 1:03:30 2:21:30 4:51:00
44 2200 0:29:10 1:00:20 2:14:30 4:37:00
46 2300 0:27:50 0:57:30 2:08:00 4:24:00
48 2400 0:26:30 0:55:00 2:02:00 4:12:00
50 2500 0:25:20 0:52:40 1:57:00 4:02:00
52 2600 0:24:20 0:50:30 1:52:00 3:52:00
54 2700 0:23:20 0:48:30 1:47:30 3:43:00
56 2800 0:22:30 0:46:40 1:43:30 3:35:00
58 2900 0:21:40 0:45:00 1:39:30 3:27:00
93


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