Polar RC3 GPS user manual Suitable Program Starting Level for Everybody

Page 49

ENGLISH

Endurance training programs are ideal for you, if running or cycling is incorporated in your main fitness routine. Endurance programs improve cardiovascular fitness and are not targeted to any sport event.

Endurance training programs are continual i.e. the program will continue as long as you want to stop it. The program guides you to train in the correct way by defining the training volume, training intensity and training placement on weekdays, for the optimal fitness improvement.

The training program works together with the ZoneOptimizer feature, which means that the training program sessions are modified according to your personal sport zones determined by the ZoneOptimizer. For more information, see Polar ZoneOptimizer (page 43).

Suitable Program Starting Level for Everybody

Program level must be known before a suitable training module can be selected. The determination of the program level can be done:

•automatically using your previous training history in polarpersonaltrainer.com

•or using a short questionnaire which you will have to fill in.

General programs are compiled of 4 week long training modules. Training module in level 1 is the least demanding and the module in level 20 is the most demanding. Steps between 1-20 are linear, which means that you can improve your fitness step by step (for example from level 7 to level 8 et cetera).

Training modules and your training activity are linked together so that training modules get more challenging as your training activity increases, and also less challenging if your training activity decreases.

Beginner stage consists of levels 1-5. At this stage the 4 weeks training module contains mainly medium and long training sessions; interval training sessions are given from level 5 onwards.

Moderate stage consists of levels 6-10. At this stage the 4 weeks training module contains mainly medium, long and interval training sessions; tempo training sessions are given from level 11 onwards.

Advanced stage consists of levels 11-20. At this stage the 4 weeks training module contains mainly medium, long, interval and tempo training sessions; easy training sessions are given from level 12 onwards.

For more information on Polar Endurance training programs see polarpersonaltrainer.com Help.

Polar Smart Coaching

49

Page 48 Page 50
Image 49
Page 48 Page 50
Contents Polar RC3 GPS Contents Before the Test Performing the Test After the Test NEW AccessoryIntroduction Key Features and BenefitsTraining Computer Parts ALL-IN-ONE Training SystemTraining Software With WebSync software you canAvailable Accessories Button Functions SettingsMenu Structure Press and holdFitness Test Battery operating time Training Computer BatteryCharging Your Training Computer Low battery notifications Battery Status IndicationCharge before training Basic Settings Setting UP the Training ComputerSport Profile Settings Wearing the Heart Rate Sensor TrainingStarting a Training Session Start by pressing StartSelect the sport profile Start recording the training session Do not move your arm during the search. Keep stillStart Training Session with Polar ZoneOptimizer Train with Polar ZoneOptimizerHeart rate sensor GPS function on S3+ stride sensor Training ViewsCalories ZonePointer Time of day Time in Zone Duration Symbols on the display / Explanation Cadence Distance Symbols on the display / Explanation CaloriesDuration Heart rateButton Functions During Training Night ModeRecord a Lap Lock a Sport ZoneBack to Starting Point Pause / Stop Training RecordingView Quick Menu Training Benefit After TrainingFeedback Training benefit Sport zones Training FilesSpeed sensor is in use Visible if the heart rate sensor is in useEnglish Training File Views Information Displayed Delete Files Reset Totals Reset Week SummariesWeek Summaries Totals SincePOLARPERSONALTRAINER.COM How to set up your computer for data transmissionAnalyze Your Training Data Utilize Polar Endurance Training ProgramsRunning Settings SettingsCycling Settings Method Bike SettingsOther Sport Settings Heart Rate SettingsGeneral Settings User Information SettingsMaximum Heart Rate HRmax OwnIndexTime Mode Watch SettingsPre-training mode Training ModeEnglish Before the Test Polar Fitness TestPerforming the Test Wear the heart rate sensorAfter the Test Update to VO2max?Fitness Level Classes Men WomenDelete OwnIndex Value Ownindex resultsAnalyzing OwnIndex Results with Software Pairing a New Sensor with the Training Computer NEW AccessoryPairing a New Heart Rate Sensor with the Training Computer Pairing a New Speed Sensor with the Training ComputerPairing a New Stride Sensor with the Training Computer Pairing a New Cadence Sensor with the Training ComputerCalibrate the Polar s3+ Stride Sensor Set Calibration Factor Manually Calibration by Running WizardSet correct lap distance Set correct distance Polar Sport Zones Polar Smart CoachingHeart Rate Variability Benefits of the ZoneOptimizer featurePolar ZoneOptimizer ZoneOptimizer measurement Measurement phasesRunning Cadence and Stride Length Maximum Heart RateDetermining Maximum Heart Rate Example Polar Running IndexShort-term analysis Men Long-term analysis Cooper test m Km hmmss 21.098 km 42.195 km HmmssPolar Endurance Training Program for Running and Cycling Polar Training Load FeatureSuitable Program Starting Level for Everybody Caring for Your Product Important InformationChange the Heart Rate Sensor Battery ServiceBatteries Changing Heart Rate Sensor Battery PrecautionsInterference During Training Electromagnetic Interference and Training EquipmentMinimizing Risks When Training Technical SpecificationsTraining computer limit values Question/Problem Answer/Solution Frequently Asked QuestionsWater resistance On your wrist. Keep your wrist stationary and raisedGPS? Charge is critically low. The training computer Receipt of the original purchase is your proof of purchase Limited International Polar GuaranteeDisclaimer Index
Top Page Image Contents