Polar S120, S150 manual HOW to Determine Your Target Heart Rate Zone

Page 16

HOW TO DETERMINE YOUR TARGET HEART RATE ZONE

Your target heart rate zone is a range between the lower and upper heart rate limits expressed as a percentage or your current maximum heart rate (HRmax).

(See User information settings about determining your HRmax.)

•Heart rate between 50% and 60% of your HRmax: Light intensity zone. This zone is good for warm-up and recovery.

•Heart rate between 60% and 70% of your HRmax: Light to moderate intensity zone. This zone is good for losing and

controlling weight. Staying in this target zone accustoms the body to exercise. If you are aiming for competition, you will start building your endurance base in this zone.

•Heart rate between 70% and 85% of your HRmax: Moderate to heavy intensity zone. Especially effective for improving

aerobic fitness.

•Heart rate between 85% and 100% of your HRmax: Heavy to maximal intensity zone. Training occasionally in this zone

increases your maximum performance capacity. It increases muscles’ tolerance to lactic acid (shifts up anaerobic treshold) and improves sprinting and hard, short-effort ability.

15

Image 16

Contents S120 S150 Road MAP Contents Exercise Getting Going Polar Heart Rate Monitor PartsSignal ResetFunctions of Buttons StopHOW to Measure Heart Rate HOW to Wear the Heart Rate MonitorIf Problems Occur Sources of Disturbance S150 Installing the Speed Sensor After Exercising HOW to Take Care Your Heart Rate Monitor Time of Day Mode Heart Rate Measuring ModeRecording Mode Modes and Their FunctionsFile Mode Options ModeSettings Exercise Settings BasicUse Setting BasicUse Exercise Set Setting an Exercise Set If you set Timer 1 on, continue from stepPage HOW to Determine Your Target Heart Rate Zone Function Settings Setting Independent CountDown/CountUp TimerUser Information Settings Setting Your BirthdayMonitor Settings Setting the Maximum Heart Rate HRmaxSelecting Measuring Units Turning Activity/button Sound On/OffUnits Setting Alarm Watch SettingsTurning Help On/Off Setting Time of Day Setting Date Watch Setting TipsBike Settings S150 Setting Wheel SizeTurning Speed Measurement On/Off Turning AutoStart On/OffHeart Rate Measuring Mode ExerciseS150 Setting Bike Functions On/Off Selecting BasicUse or Exercise SetFunctions During Exercise Recording ModeSwapping the Displayed Exercise Information CountDown/CountUp Timer Storing Lap and Split TimeResetting the Trip Distance S150 Pausing the ExerciseStopping the Exercise Functions only for Exercise SET Exeset Turning Audible Heart Rate Zone Alarm On/OffSwapping Heart Rate Target Zones Recovery Calculation Time-based recoveryHeart-rate-based recovery At the end of recoveryS120 S150Average heart rate of the exercise InZone 1/ Above 1/ Below 1, InZone 2/ Above 2/ Below Additional Feature Connection to ComputerCare and Maintenance Taking Care of Your Polar Heart Rate MonitorBatteries Transmitter ServiceWrist Receiver Precautions Page Cannot find the previous exercise’s file? Heart symbol flashes irregularly?There is no heart rate reading -? Battery of the wrist receiver must be replaced? Heart rate reading becomes erratic or extremely high?Display is blank or fading? There are no reactions to any buttons?Technical Specification Elastic StrapSpeed Sensor and Adapter Default SettingsLimit Values Warranty Disclaimer Display Symbols Index