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l Your maximal oxygen uptake (VO2max) is your body's maximum capacity to consume oxygen during maximum
effort.
If you choose to update your sport profile settings with your new MAP, MAS and VO2max results, your speed, pace and
power zones, as well as calorie calculation are updated to match your current condition. If you performed the maximal test
you can also update your heart rate zones based on your new HRmax value.
Note that to update your training zones and HRmax value you need to sync the results to the Flow app. When opening the
Flow app after syncing you'll be asked if you want to update your values. The sport profile settings for all running type
sports will be updated with the new values.
Whether you should follow power zones, speed/pace zones or heart rate zones in your training, depends on your goals and
training routines. Power zones work in all types of terrains – flat or hilly. Speed zones are reliable only when you run in flat
terrain. Speed or power zones are also a good choice for interval training.
If you want to use the Running Performance Test to track your progress and help you choose the right training intensities,
we recommend that you repeat the maximal test every three months to ensure that your training zones are always up to
date. If you want to follow your progress more closely, you can repeat the submaximal test as often as you wish in between
the maximal tests.
Note that you will not get a Running Index result from your Running Performance Test.
Your weight is used as one input in the Running Performance Test. Note that if you change your weight setting, it also
affects the comparability of your test results.
Detailed analysis in the Flow web service and app
Remember to sync your test result to Polar Flow. To help long-term follow up, we’ve gathered all the test data in one place
in the Polar Flow web service. In the Tests page you can see all the tests you’ve performed and compare their results. You
can see your long-term progress and easily view changes in your performance.
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