Polar VO2max: how it works.
Several routes: a 5-minute resting Fitness Test (resting heart rate, HRV, age, sex, height, weight, training background), Running Index after runs (heart rate vs speed), a 15-minute Walking Test, and running and cycling performance tests.
What counts towards your VO2max
Estimated from: Outdoor run, Walk, Bike (power meter), Resting test.
What you need to do
Running Index: run at least 12 minutes at 6 km/h or faster with heart rate and GPS (or a stride sensor). Fitness Test: lie still for about 5 minutes. Walking Test: 15 minutes of brisk outdoor walking above 65% of max heart rate.
How it is shown
A number (ml/kg/min) with one of seven classes by age and sex: Very low, Low, Fair, Moderate, Good, Very good, Elite.
Related features
- Fitness age: not confirmed
- Race predictor: yes
- Training Load Pro (Cardio Load)
- Recovery Pro
- Nightly Recharge
- Running Performance Test (MAP, MAS)
- Cycling Performance Test (FTP)
- Leg Recovery Test
Models
Vantage V3 · Vantage M3 · Grit X2 Pro · Grit X2 · Pacer Pro
How accurate is it?
| Study | Finding |
|---|---|
| Dakule et al., J Funct Morphol Kinesiol, 2025 | In 50 masters basketball players aged 51-81, the Polar OwnIndex (Fitness Test) substantially overestimated VO2max with poor agreement. |
| Cooper & Shafer, Int J Exerc Sci, 2019 | Polar A300 Fitness Test correlated moderately with treadmill VO2max (r = 0.655) and was repeatable (test-retest r = 0.907). |
| Köteles et al., Acta Physiol Hung, 2015 | OwnIndex on an RS-400 was driven mainly by self-reported activity level (R² = 0.883); authors call it not an appropriate measure of aerobic fitness. |
| Niemeyer, Leipziger sportwissenschaftliche Beiträge, 2013 | Running Index correlated with lab VO2max in 18 male runners (r = 0.60). |
One study found the Fitness Test result depends mostly on the training background you enter. Running Index varies day to day with surface, wind and temperature; Polar suggests using the long-term average, which also drives race time estimates in Polar Flow. Polar also makes a first VO2max guess from age, height, weight and sex.
Frequently asked questions
How does Polar calculate VO2max?
Several routes: a 5-minute resting Fitness Test (resting heart rate, HRV, age, sex, height, weight, training background), Running Index after runs (heart rate vs speed), a 15-minute Walking Test, and running and cycling performance tests. Running Index: run at least 12 minutes at 6 km/h or faster with heart rate and GPS (or a stride sensor). Fitness Test: lie still for about 5 minutes. Walking Test: 15 minutes of brisk outdoor walking above 65% of max heart rate.
How accurate is Polar VO2max?
4 published studies have tested it: In 50 masters basketball players aged 51-81, the Polar OwnIndex (Fitness Test) substantially overestimated VO2max with poor agreement.
Which Polar devices show VO2max?
Examples: Vantage V3, Vantage M3, Grit X2 Pro, Grit X2, Pacer Pro. Support depends on model and firmware.
Check your number against the norms for your age, estimate it with the VO2max calculator, or turn it into race times and paces.
Sources
- Polar Support: Unlocking the mystery of VO2max
- Polar Support: The what and how of Running Index
- Polar Vantage V3 User Manual (PDF)
- Polar Vantage V3 User Manual: Fitness Test
Polar is a trademark of its owner. VO2max Health is independent and not affiliated with Polar. Features vary by model and firmware.