Polar RCX3 user manual Heart Rate Variability, Polar ZoneOptimizer

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Aerobic power is enhanced in heart rate zone 3. The training intensity is higher than in sport zones 1 and 2, but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by recovery. Training in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles.

If your goal is to compete at top potential, you will have to train in heart rate zones 4 and 5. In these zones, you exercise anaerobically in intervals of up to 10 minutes. The shorter the interval, the higher the intensity. Sufficient recovery between intervals is very important. The training pattern in zones 4 and 5 is designed to produce peak performance.

The Polar target heart rate zones can be personalized by using a laboratory measured HRmax value, or by taking a field test to measure the value yourself. When training in a target heart rate zone, try to make use of the entire zone. The mid-zone is a good target, but keeping your heart rate at that exact level all the time is not necessary. Heart rate gradually adjusts to training intensity. For instance, when crossing from heart rate target zone 1 to 3, the circulatory system and heart rate will adjust in 3-5 minutes.

Heart rate responds to training intensity depending on factors such as fitness and recovery levels, as well as environmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your training program accordingly.

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.

HRV indicates the fluctuations of heart rate around an average heart rate. An average heart rate of 60 beats per minute (bpm) does not mean that the interval between successive heartbeats would be exactly 1.0 sec, instead they may fluctuate/vary from 0.5 sec up to 2.0 sec.

HRV is affected by aerobic fitness. HRV of a well-conditioned heart is generally large at rest. Other factors that affect HRV are age, genetics, body position, time of day, and health status. During exercise, HRV decreases as heart rate and exercise intensity increase. HRV also decreases during periods of mental stress.

HRV is regulated by the autonomic nervous system. Parasympathetic activity decreases heart rate and increases HRV, whereas sympathetic activity increases heart rate and decreases HRV.

HRV is used in the OwnIndex and ZoneOptimizer features.

Polar ZoneOptimizer

Polar ZoneOptimizer feature adopts this principle as it recommends lower intensity training when little heart rate variability is detected and higher intensity training, when plenty of heart rate variability is detected. It also gives you feedback on daily physiological status (good/normal/low) in respect to the

Background Information

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Contents Polar RCX3 Contents Before the Test Performing the Test After the Test Training ModeIntroduction Key Features and BenefitsWith Polar WebSync software* you can Complete Training SystemTraining Computer Parts Training SoftwareAvailable Accessories Button Functions Basic SettingsGetting Started Button Functions and Menu StructureFitness Test SettingsPress and hold Menu Structure DataConnect Calibration by Running Wizard Prepare for TrainingSport Profiles Calibrate the Polar s3+ Stride SensorSet correct distance Set correct lap distanceTraining Wear the Heart Rate SensorStart Training How does Polar ZoneOptimizer work? Train with Polar ZoneOptimizerStart Training Session with Polar ZoneOptimizer Heart rate sensor S3+ stride sensor G5/G3 GPS sensor Training ViewsCalories ZonePointer Time of day Time at Zone Duration Duration Symbols on the display Explanation CadenceCalories DistanceRecord a Lap Button Functions During TrainingView Quick Menu Night ModePause / Stop Training Recording Lock a Sport ZoneAnalyze Training Results After TrainingVisible if s3+ stride sensor in use Feedback Training benefit Training BenefitWeek Summaries Reset Week Summaries Totals SinceDelete Files Reset Totals Data Transfer How to set up your computer for data transmissionHow to connect your training computer Connection settings in your training computerCycling Settings SettingsSport Profile Settings Running SettingsMethod Bike SettingsHeart Rate Settings User Information SettingsOther Sport Settings OwnIndex General SettingsWatch Settings Maximum Heart Rate HRmaxQuick menu Time ModePre-training mode Training ModeWear the heart rate sensor Polar Fitness TestBefore the Test Performing the TestWomen Update to VO2max?After the Test Fitness Level Classes MenOwnindex results Delete OwnIndex ValueAnalyzing OwnIndex Results with Software Using a NEW Heart Rate Sensor Using a New Heart Rate SensorPairing a New Heart Rate Sensor with the Training Computer Using a NEW Accessory Pairing a New Speed Sensor with the Training ComputerPairing a New Cadence Sensor with the Training Computer Pairing a New Stride Sensor with the Training Computer Pairing a New GPS Sensor with the Training ComputerHRmax, bpm Background InformationPolar Sport Zones Intensity %Polar ZoneOptimizer Heart Rate VariabilityZoneOptimizer measurement Benefits of the ZoneOptimizer featureMaximum Heart Rate Running Cadence and Stride LengthDetermining Maximum Heart Rate Polar Running Index ExampleShort-term analysis Long-term analysis Very good ExcellentPolar Training Load Feature Changing Batteries ServiceImportant Information Caring for Your ProductChange Batteries Yourself Prior to changing the battery, please note the followingChanging Training Computer Battery Changing Heart Rate Sensor BatteryMinimizing Risks When Training Power Save ModeBattery Lifetime in RCX3 PrecautionsTraining computer Technical SpecificationsTraining computer limit values There are no reactions to any buttons? Frequently Asked QuestionsDo not know where I am in the menu? Water resistanceLimited International Polar Guarantee ZoneOptimizer determination fails?Receipt of the original purchase is your proof of purchase Disclaimer FI-90440 Kempele Index
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