Polar CS600X Heart Rate Value in a Sitting Position, Heart Rate Reserve, Heart Rate Variability

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Polar CS600X User Manual

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heart rate, you can safely take a test to determine your HRmax yourself. Having a training buddy during the test is recommended. If you are uncertain, consult your physician before undertaking the test.

Here is an example of a simple test.

Step 1: Warm up for 20 minutes on a flat surface, building up to your usual training pace.

Step 2: Choose a hill that will take more than 2 minutes to climb. Cycle up the hill once, building to as hard a pace as you can hold for 20 minutes. Return to the base of the hill.

Step 3: Cycle up the hill again, building towards a pace you could just about hold for 10 minutes. Note your highest heart rate. Your maximum is approximately 10 beats higher than the noted value.

Step 4: Cycle back down the hill, allowing your heart rate to drop 30-40 beats per minute.

Step 5: Cycle up the hill once again at a pace that you can only hold for 1 minute. Try to cycle halfway up the hills. Note your highest heart rate. This brings you close to your maximum heart rate. Use this value as your maximum heart rate to set training zones.

Step 6: Make sure you get a good cool-down, a minimum of 15 minutes.

Heart Rate Value in a Sitting Position

HRsit is your average heart rate when completely still (i.e. while sitting). To easily determine HRsit, wear your transmitter, sit down, and do not engage in any physical activity. For a more precise measurement, repeat the procedure several times and calculate your average.

Heart Rate Reserve

Heart rate reserve (HRR) is the difference between maximum heart rate (HRmax), and resting heart rate (HRrest)*. HRR is used to calculate exercise heart rates. It is the range within which heart rate varies depending on exertion level. HRR equals oxygen uptake reserve (VO2R).

Exercise heart rate can be determined by using the Karvonen formula**. Add the given percentage of heart rate reserve to resting heart rate.

Exercise HR = % of target intensity (HRmax – HRrest) + HRrest

Example:

Target intensity 70 % HRR for a person with HRmax 201 bpm and HRrest 50 bpm

Exercise HR= 70% (201-50) + 50

Exercise HR=156 bpm

For a precise exercise heart rate, you need your exact HRmax and HRrest. When using estimated HRmax, exercise heart rate values are always estimates.

*In Polar CS600X cycling computer, the heart rate value during a resting state is measured in a sitting position (HRsit). This is for practical reasons since HRsit is used in energy expenditure calculation because of accuracy. HRsit matches the low intensity to which different exercise intensities can be compared.

**Karvonen M, Kentala K, Mustala O. The effects of training on heart rate: a longitudinal study. Ann

Med Exp Biol Fenn 1957; 35: 307-315.

Heart Rate Variability

Heart rate varies with every heartbeat. Heart rate variability (HRV) is the variation of beat-to-beat intervals, also known as R-R intervals.

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Contents Polar CS600X Contents Watch Settings User SettingsGeneral Settings Using a New TransmitterIndex Optional Accessories N T R O D U C T I O N Y C L I N G C O M P U T E R P a R T SMeasuring Wheel Size Wheel size diameter inches Wheel size setting mmE T T I N G S TA R T E D MethodBasic Settings Menu Structure Installing the Polar Bike Mount Attaching the Cycling Computer to the Bike MountExercise Types R E P a R E F O R T R a I N I N GPlan Your Training Create New Exercises With Your Cycling ComputerCreate a New Exercise Without Zones Wear the Transmitter Create New Exercises with Polar ProTrainerR a I N I N G Start TrainingInformation on the Display Personalize the Cycling Computer Display Symbols on the DisplaySymbol Explanation Graph ViewIndicates that the key lock is on Distance covered so far Average cadence Lock a Zone Button FunctionsTake a Lap Zoom the Display Illuminate the Display Night mode onView Settings Menu Pause ExerciseStop Exercise F T E R T R a I N I N GDetermine Your OwnZone Analyze Exercise Results Exercise LogBasic information Additional Basic Information Bike informationSport Zones Phases Laps Maximum Average cadence of the lap Weekly Summary TotalsE T T I N G S Exercise SettingsFeature Settings Delete FilesCalibrating the Altitude Automatically RR Data Speed Cadence PowerRecording Rate Recording rate 15s 60sGPS Heart Rate View RR Data FunctionAutomatic Lap Recording Sport ZonesBike Settings Activity Level User SettingsCadence* On / Off General Settings Sleep Watch SettingsLanguage ReminderTime AlarmShortcut Button Quick Menu Time zoneTo view your weekly program R a I N I N G P R O G R a MView Program To view your daily programStart Exercising Exercise with PhasesPerform Programmed Exercise Views during the exerciseFunctions During Exercise E S T SPolar Fitness Test Lap MenuEnter User Information Before the TestPerforming the Test Set HRmax-p OnAfter the Test Fitness Level ClassesPolar OwnOptimizer How to Interpret Results Performing the TestOwnOptimizer Trend S I N G a N E W T R a N S M I T T E R Using a New TransmitterUsing a New Accessory S I N G a N E W a C C E S S O RYPolar Sport Zones Teaching a New Power Output SensorA C K R O U N D I N F O R M AT I O N Teaching a New Cadence SensorMaximum Determining Maximum Heart Rate OwnZone TrainingMaximum Heart Rate Heart Rate Variability Heart Rate Value in a Sitting PositionHeart Rate Reserve Recording Care and MaintenanceU S T O M E R S E R V I C E I N F O R M AT I O N Caring of Your ProductStore the strap and the connector separately ServiceChanging Cycling Computer Battery Changing BatteriesInterference During Exercise PrecautionsMinimizing Risks When Exercising Technical Specifications Cycling computerDo not know where I am in the menu? Frequently Asked QuestionsMarking on case back Water resistant characteristics There are no reactions to any buttons?…the altitude readings are inaccurate? Check Speed! is displayed? …Check Power! is displayed?Altitude keeps changing even if I am not moving? Memory low is displayed?Limited Polar International Guarantee Polar DisclaimerFIN-90440 Kempele Index
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CS600X specifications

The Polar CS600X is a highly regarded cycling computer designed for serious cyclists who seek to enhance their training experience and monitor their performance metrics accurately. This advanced device seamlessly integrates cutting-edge technology with user-friendly features, making it an excellent choice for both competitive cyclists and fitness enthusiasts.

One of the most prominent features of the Polar CS600X is its advanced heart rate monitor. The device uses Polar’s proprietary WearLink technology, which provides accurate heart rate readings to help users manage their training intensity. By monitoring heart rate, cyclists can optimize their workouts and avoid overtraining, thus improving overall performance.

In addition to heart rate monitoring, the CS600X includes speed and distance measurement capabilities. The speed sensor, which can be mounted on the bike’s wheel, allows for real-time feedback on speed and distance traveled, enabling users to set personal bests and track progress over time. Cyclists can also customize their training zones, which helps in targeting specific physical goals.

Another standout characteristic of the CS600X is its ability to track cadence, providing crucial information about pedal revolutions per minute. Tracking cadence enables cyclists to improve their efficiency and power output, as it can indicate whether they are riding at an optimal speed.

For the tech-savvy cyclist, the CS600X is equipped with a user-friendly interface that boasts an easy-to-read display, making it simple to navigate through various functions and data screens. The device also features a versatile data export option, allowing cyclists to download their training data to computers or compatible applications for further analysis. This can prove invaluable for tracking long-term progress and adapting training regimens accordingly.

The CS600X also supports Polar’s Smart Coaching features, which offer tailored training guidance and advice based on individual fitness levels and goals. This adaptive training recommendation can help cyclists plan their sessions more effectively and achieve a higher level of fitness.

With its robust construction, the Polar CS600X is weather-resistant, making it suitable for all types of riding conditions. Moreover, the device enjoys a lengthy battery life, ensuring that cyclists can rely on it during long rides without the concern of running out of power.

In summary, the Polar CS600X is a feature-rich cycling computer that excels in performance tracking and training optimization. Its advanced heart rate, speed, distance, and cadence monitoring, combined with a user-friendly interface and robust construction, make it an indispensable tool for cyclists serious about improving their performance.
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