Polar RCX5 Benefits of the ZoneOptimizer feature, ZoneOptimizer measurement, Measurement phases

Page 45

ENGLISH

amount of heart rate variability measured when compared to earlier measurements.

Benefits of the ZoneOptimizer feature

Each Sport Zone has a different physiological response which is described briefly in the Polar Sport Zones (page 43). The measurement takes your current physiological state into account and changes Sport Zones values so that it is more certain for you to get the same physiological response when training in specific Sport Zones on different days. This means that when training in optimized Sport Zones the training intensity is adjusted to match the daily physiological status of your body.

ZoneOptimizer measurement

Polar ZoneOptimizer recommends lower intensity training when little heart rate variability is detected and higher intensity training, when plenty of heart rate variability is detected at a given heart rate. It also gives you feedback if your current limits are higher, normal or lower than your normal level, when compared to your earlier measurements. You may get feedback on your daily physiological status by paying attention to how fast and how easily you can do training at the recommended heart rates.

Action

Heart rate in beats per

Duration

How to achieve

 

minute

 

 

Keep your heart rate

70 - 100 bpm

2 minutes

Standing or training

between 70 and 100

 

 

with very light training

beats per minute.

 

 

intensity, for example,

 

 

 

walking slowly.

 

 

 

 

Increase heart rate

100 - 130 bpm

2 minutes

Walking briskly or

gradually from 100 to

 

 

cycling/ jogging at low

130 beats per minute

 

 

intensity during warm

within two minutes.

 

 

up.

 

 

 

 

Gradually increase your

130 bpm <

At least 30 seconds

Gradually increase your

heart rate above 130

 

 

heart rate and continue

beats per minute.

 

 

as planned. The

 

 

 

ZoneOptimizer

 

 

 

determination will

 

 

 

finalize in one minutes

 

 

 

time.

 

 

 

 

Measurement phases

 

 

 

Target zone limit determination is done in three phases.

1.Preparing for training session and plenty of heart rate variability exists. As there is a lot of heart rate variability, this is a very good and sensitive phase to detect daily changes. In absolute figures this means heart rates from 70 to 100 beats per minute.

2.Warming up, heart rate rises slowly and heart rate variability drops. During this phase heart rate variability starts dropping, and the body prepares for higher intensities. In absolute figures this means heart rates from 100 to 130 beats per minute.

3.Heart rate variability levels off. After this phase heart rate variability stays at a very low level or almost disappears. This usually takes place at around 130 beats per minute and higher. All Zone limits are updated after heart rate has been continuously, for at least 30 seconds, above the upper limit of Phase2 (130 beats pre minute / 75% of HRmax).

ZoneOptimizer guidance normally uses absolute figures (70-100-130 beats per minute), but the two uppermost figures change if personal HRmax is very low. The second phase upper limit, which is normally 130 beats per minute, is limited not to exceed 75% of HRmax. This is done automatically without actions from you.

ZoneOptimizer allows different durations of Phase1 (preparing for training session, heart rate in between 70-100 beats per minute) and Phase2 (warming up, heart rate in between 100-130 beats per minute). The recommended minimum durations to get the limits successfully determined are 2 minutes at Phase1, 2 minutes at Phase2 and half a minute or more in Phase3.

Background Information

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Contents Polar RCX5 Contents Applications English Index Introduction Optional Accessories Training Computer PartsPolar RCX5 Training Computer Parts English Getting Started Basic SettingsButton Functions and Menu Structure Button FunctionsProgram SettingsData Applications Fitness TestPlan Your Training Prepare for TrainingCalibrate the Polar s3+ Stride Sensor Sport ProfilesSet Calibration Factor Manually Calibration by Running WizardOptional s3+ stride sensor required Training Wear the TransmitterStart Training Train With Polar ZoneOptimizer Start Training Session with Polar ZoneOptimizerChange sport during training session English Use RCX5 in Multisport Training Use Polar Endurance Training ProgramTrain With Race Pace Button Functions During TrainingLock a Zone Record a LapZoom the Training View Display HeartTouchInformation on the display Symbol Explanation Night ModePersonalize the Training Computer Display View Quick MenuFar DistanceFar ReminderPause/ Stop Training Recording Analyze Training Results After TrainingSingle Sport Training Files RunningLaps CyclingMultisport Training File Week SummariesAutomatic laps Reset Trip Reset Week SummariesReset Totals Totals SinceHow to set your PC for data transmission Data TransferTransfer Data Settings Sport Profile SettingsRunning Settings Bike Settings Cycling SettingsSwimming Settings Wheel size diameter inches Wheel size setting mmMethod Other Sport Settings Heart Rate SettingsRate limits Set lower limit Accept the value with OK. Set User Information SettingsMaximum Heart Rate HRmax General SettingsOwnIndex Recording Rate 15s 60sMin Watch Settings Connection SettingsQuick menu Option is only available when s3+ stride sensor is in use Polar Fitness Test ApplicationsBefore the Test Performing the TestAge / Years Very low Low Fair Moderate Good Very good Elite After the TestPolar Race Pace How to Use Race PaceLatest results Delete OwnIndex ValueEnglish Using a NEW Transmitter Using a New TransmitterPairing a New Transmitter With Training Computer Pairing a New Speed Sensor With Training Computer Using a NEW AccessoryPairing a New Cadence Sensor With Training Computer Pairing a New GPS Sensor With Training ComputerPairing a New Stride Sensor With Training Computer Polar Sport Zones Background InformationTarget zone Example Training benefitPolar ZoneOptimizer Heart Rate VariabilityBenefits of the ZoneOptimizer feature Measurement phasesZoneOptimizer measurement Maximum Heart Rate Running Cadence and Stride LengthDetermining Maximum Heart Rate Short-term analysis Polar Running IndexRunning Index Performance Level Cooper test m Km hmmss 21.098 km 42.195 km HmmssLong-term analysis Polar Training Load Feature Polar Endurance Training Program for Running and CyclingSuitable Program Starting Level for Everybody Polar Training Articles Important Information ServiceCaring for Your Product Changing BatteriesChange Batteries Yourself Prior to changing the battery, please note the followingPrecautions Battery Lifetime in RCX5Minimizing Risks When Training Interference During TrainingTechnical Specifications Training computerTraining computer limit values Do not know where I am in the menu? Frequently Asked QuestionsTransmitter Water resistanceZoneOptimizer determination fails? Limited International Polar GuaranteeReceipt of the original purchase is your proof of purchase Disclaimer Index
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