Polar RCX3 user manual Benefits of the ZoneOptimizer feature, ZoneOptimizer measurement

Page 40

ENGLISH

amount of heart rate variability measured when compared to earlier measurements.

Benefits of the ZoneOptimizer feature

Each Sport Zone has a different physiological response which is described briefly in the Polar Sport Zones (page 38). The measurement takes your current physiological state into account and changes Sport Zones values so that it is more certain for you to get the same physiological response when training in specific Sport Zones on different days. This means that when training in optimized Sport Zones the training intensity is adjusted to match the daily physiological status of your body.

ZoneOptimizer measurement

Polar ZoneOptimizer recommends lower intensity training when little heart rate variability is detected and higher intensity training, when plenty of heart rate variability is detected at a given heart rate. It also gives you feedback if your current limits are higher, normal or lower than your normal level, when compared to your earlier measurements. You may get feedback on your daily physiological status by paying attention to how fast and how easily you can do training at the recommended heart rates.

Polar ZoneOptimizer determination is done in three phases and will be completed when 10 minutes of determination at maximum is reached.

Action

Heart rate in beats per

Duration

How to achieve

 

minute

 

 

Keep your heart rate

70 - 100 bpm

Minimum of 2 minutes

Standing or training

between 70 and 100

 

 

with very light training

beats per minute.

 

 

intensity, for example,

 

 

 

walking slowly.

 

 

 

 

Increase heart rate

100 - 130 bpm

Minimum of 2 minutes

Walking briskly or

gradually from 100 to

 

 

cycling/ jogging at low

130 beats per minute

 

 

intensity during warm

within two minutes.

 

 

up.

 

 

 

 

Gradually increase your

130 bpm <

Minimum of 30

Gradually increasing

heart rate above 130

 

seconds, 6 minutes at

heart rate and

beats per minute.

 

maximum

continuing as planned.

 

 

 

 

Measurement phases

1.Preparing for training session: Lots of heart rate variability. Because at this stage there is still a lot of heart rate variability, it’s easy to detect daily changes. In absolute figures this means heart rates from 70 to 100 beats per minute.

2.Warming up: heart rate rises slowly and heart rate variability decreases. During this phase heart rate variability starts decreasing, and the body prepares for higher intensities. In absolute figures this means heart rates from 100 to 130 beats per minute.

3.Heart rate variability levels off. This is the training phase where heart rate variability starts being at a very low level, or it can almost disappear. All heart rate zone limits are adjusted when your heart rate variation disappears. Heart rate variation usually disappears at around 130 beats per minute or higher.

ZoneOptimizer guidance normally uses absolute figures (70-100-130 beats per minute), but the two uppermost figures change if personal HRmax is very low. The second phase upper limit, which is normally 130 beats per minute, is limited not to exceed 75% of HRmax. This is done automatically without actions from you.

ZoneOptimizer allows different durations of Phase1 (preparing for training session, heart rate in between 70-100 beats per minute) and Phase2 (warming up, heart rate in between 100-130 beats per minute). The recommended minimum durations to get the limits successfully determined are 2 minutes at Phase1, 2 minutes at Phase2 and half a minute or six minutes at maximum in Phase3.

ZoneOptimizer function is developed for the use of healthy people. Some health conditions may cause heart rate variability-based ZoneOptimizer determination to fail or give lower intensity targets. These conditions include high blood pressure, cardiac arrhythmia, and certain medications.

40Background Information

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Contents Polar RCX3 Contents Training Mode Before the Test Performing the Test After the TestKey Features and Benefits IntroductionComplete Training System Training Computer PartsTraining Software With Polar WebSync software* you canAvailable Accessories Basic Settings Getting StartedButton Functions and Menu Structure Button FunctionsSettings Press and holdMenu Structure Data Fitness TestConnect Prepare for Training Sport ProfilesCalibrate the Polar s3+ Stride Sensor Calibration by Running WizardSet correct lap distance Set correct distanceWear the Heart Rate Sensor TrainingStart Training Train with Polar ZoneOptimizer How does Polar ZoneOptimizer work?Start Training Session with Polar ZoneOptimizer Training Views Heart rate sensor S3+ stride sensor G5/G3 GPS sensorCalories ZonePointer Time of day Time at Zone Duration Symbols on the display Explanation Cadence CaloriesDistance DurationButton Functions During Training Record a LapNight Mode Pause / Stop Training RecordingLock a Sport Zone View Quick MenuAfter Training Analyze Training ResultsVisible if s3+ stride sensor in use Training Benefit Feedback Training benefitWeek Summaries Totals Since Reset Week SummariesDelete Files Reset Totals How to set up your computer for data transmission How to connect your training computerConnection settings in your training computer Data TransferSettings Sport Profile SettingsRunning Settings Cycling SettingsBike Settings MethodUser Information Settings Heart Rate SettingsOther Sport Settings General Settings Watch SettingsMaximum Heart Rate HRmax OwnIndexTime Mode Pre-training modeTraining Mode Quick menuPolar Fitness Test Before the TestPerforming the Test Wear the heart rate sensorUpdate to VO2max? After the TestFitness Level Classes Men WomenDelete OwnIndex Value Ownindex resultsAnalyzing 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 Pairing a New Speed Sensor with the Training Computer Using a NEW AccessoryPairing a New Cadence Sensor with the Training Computer Pairing a New GPS Sensor with the Training Computer Pairing a New Stride Sensor with the Training ComputerBackground Information Polar Sport ZonesIntensity % HRmax, bpmHeart Rate Variability Polar ZoneOptimizerBenefits of the ZoneOptimizer feature ZoneOptimizer measurementRunning Cadence and Stride Length Maximum Heart RateDetermining Maximum Heart Rate Example Polar Running IndexShort-term analysis Very good Excellent Long-term analysisPolar Training Load Feature Service Important InformationCaring for Your Product Changing BatteriesPrior to changing the battery, please note the following Changing Training Computer BatteryChanging Heart Rate Sensor Battery Change Batteries YourselfPower Save Mode Battery Lifetime in RCX3Precautions Minimizing Risks When TrainingTechnical Specifications Training computerTraining computer limit values Frequently Asked Questions Do not know where I am in the menu?Water resistance There are no reactions to any buttons?ZoneOptimizer determination fails? Limited International Polar GuaranteeReceipt of the original purchase is your proof of purchase Disclaimer FI-90440 Kempele Index
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