Determine Your OwnZone

ENGLISH

For background information on Polar OwnZone®, see OwnZone Training (page 43).

Find your OwnZone in 1-5 minutes during a warm-up period by walking and jogging. You should start exercising gently at a light intensity and gradually increase intensity to raise your heart rate.

Redefine your OwnZone:

•When changing exercise environment or exercise mode.

•When taking up exercise after more than a week’s break.

•If you are not 100 percent sure of your physical or mental state – for example, if you are not recovered from previous training, not feeling well, or are stressed.

•After changing user settings.

Before you start to determine your OwnZone, make sure that:

•Your user settings are correct.

•You select the OwnZone exercise. Every time you start the OwnZone exercise, the running computer will automatically determine your OwnZone.

1.Wear the transmitter and foot pod* as instructed. Start measurement by pressing OK twice.

2.When your exercise starts, OZ is displayed and OwnZone determination begins.

Determination of your OwnZone happens in five stages. After each stage, you will hear a beep (if the sound settings are on) indicating the end of the stage.

OZ > Walk at a slow pace for 1 min. Keep your heart rate below 100 bpm / 50% HRmax during this first stage.

OZ >> Walk at a normal pace for 1 min. Slowly increase your heart rate by 10-20 bpm / 5% HRmax.

OZ >>> Walk at a brisk pace for 1 min. Increase your heart rate by 10-20 bpm / 5% HRmax.

OZ >>>> Jog at a slow pace for 1 min. Increase your heart rate by 10-20 bpm / 5% HRmax.

OZ >>>>> Jog at a brisk pace or run for 1 min. Increase your heart rate by approximately 10 bpm/ 5 % HRmax.

3.At some point during the session, you will hear two consecutive beeps. This means your OwnZone has been determined.

4.If determination was successful, OwnZone Updated and the zone are displayed. The zone is displayed in beats per minute (bpm) or as a percentage of maximum heart rate (HR%), depending on your settings.

5.If OwnZone determination was not successful, your previously determined OwnZone will be used and OwnZone Limits is displayed. If OwnZone has not previously been recorded, age-based limits are automatically applied.

You can now continue with your exercise. Try to keep inside the given heart rate zone to maximize exercise benefits.

Alternatively, to skip OwnZone determination and use the previously determined OwnZone, press OK at any phase of the process.

The elapsed time used for OwnZone determination is included in your exercise recording time.

*Optional S1 foot pod required.

18Training

RS400 specifications

The Polar RS400 is a sophisticated heart rate monitor designed for athletes and fitness enthusiasts who seek to optimize their training and performance. Combining advanced technology with user-friendly features, the RS400 stands out as a versatile tool for monitoring workouts and enhancing overall fitness levels.

One of the key features of the Polar RS400 is its precision heart rate measurement capability. It utilizes a comfortable, chest strap that transmits real-time heart rate data directly to the wrist unit. This ensures that users can monitor their heart rate continuously during workouts, allowing for more tailored training sessions that align with personal fitness goals.

The RS400 incorporates Polar's unique Smart Coaching technology, which provides customized training guidance and feedback. This includes heart rate target zones, allowing users to train at the optimal intensity level for fat burning, endurance, or performance improvement. The device also offers a Fitness Test feature that evaluates cardiovascular fitness and tracks changes over time, providing valuable insight into the user's fitness progression.

Another notable aspect of the Polar RS400 is its training program capabilities. Users can create and follow specific training plans that suit their individual needs, whether for general fitness or preparing for an event. The device can store data from multiple training sessions, making it easy to track and analyze performance over time. This history can be crucial for identifying patterns, progress, and areas that need improvement.

In terms of physical characteristics, the Polar RS400 features a sleek, lightweight design that ensures comfort during prolonged use. The display is clear and easy to read, even in various lighting conditions, while the user interface is intuitive, allowing athletes to navigate through features effortlessly. Furthermore, the device is water-resistant, making it suitable for various outdoor and recreational activities, including swimming and running.

Battery life is another aspect where the Polar RS400 excels, offering extended usage between charges, which is essential for long training sessions or competitions. Additionally, synchronization with Polar's software allows users to upload their training data for detailed analysis and progression tracking.

In conclusion, the Polar RS400 is an exceptional training companion for those serious about their fitness journey. With its advanced heart rate monitoring capabilities, Smart Coaching features, and a user-friendly design, it remains a top choice for athletes looking to maximize their training efficiency and achieve their fitness goals.