Polar A300 user manual Heart Rate Zones, Target zone Intensity % of HRmax, Example Heart

Your A300 automatically calculates a personalized turning point where the main effect of your training turns from fat burning to fitness improving. This point is called EnergyPointer. The average EnergyPointer value cor- responds to 69% of your maximum heart rate. However, it is normal that EnergyPointer value varies as your daily physical and mental condition varies. Your A300 detects your body's daily state from your heart rate and heart rate variability and, if necessary, adjusts the EnergyPointer accordingly. For example, if your body is recovered from previous training session and you're not tired or stressed, then you are prepared for more intensive training and the Energy Pointer value changes. The highest possible value of EnergyPointer is 80% of your maximum heart rate.

Below you can see how the EnergyPointer is shown on your A300 during training.

Your current heart rate

The number 130 in the image shows the EnergyPointer. The heart symbol tells you whether you're burning fat or improving fitness. In the image, the symbol is on the left side meaning that you're burning fat.

HEART RATE ZONES

Your A300 uses Polar heart rate zones in training sessions that you've planned in the Flow web service and synced to your A300 as training targets.

Polar heart rate zones introduce a new level of effectiveness in heart rate-based training. Training is divided into five heart rate zones based on percentages of maximum heart rate. With heart rate zones, you can easily select and monitor training intensities.

Target zone

Intensity % of HRmax

HRmax = Maximum heart rate (220-age).

Example: Heart	Example durations Training effect
rate zones (in
beats per minute)
for a 30-years-old
person, whose
maximum heart
rate is 190 bpm
(220–30).

MAXIMUM

90–100%	171–190 bpm	less than 5	Benefits: Max-
		minutes	imal or near
			maximal effort
			for breathing

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