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2.When the stopwatch is running and there is in the display, press SELECT to start the intervals.
First:
You will hear three beeps and see the heart rate limits which will be used during the intervals.
Next:
Int 1 will be displayed in the upper row of the display.
Countdown timer of the interval starts running.
3.Do the interval until the previously set time for the countdown timer is up. You will hear three beeps.
Recovery calculation starts.
4.The Polar Coach carries out the recovery calculation according to your settings (Reco HR or Reco TI).
You will hear two long beeps when the recovery calculation is ready.
5.Immediately after the recovery calculation a new interval begins. Intervals succeed one another.
When the last preset interval begins, LAST appears in the display.
Stop the interval training session.
Polar Coach records 28 intervals. After 28 intervals FULL appears in the display. You can continue the interval training but the intervals will not be saved to Polar Coach’s memory.
If you store lap times during the warm up phase it reduces the number of the recorded intervals. E.g. if you store 10 lap times the Polar Coach records only 18 intervals.
Even though you will not store any lap times during the heart rate measurement in the Interval training mode, the Polar Coach saves lap times as follows:
LAP 1 At the end of the warm up phase.
LAP 2 At the end of the interval training session.
LAP 3 At the end of the exercise session.
You can see the stored lap times while recalling the training information in the FILE mode.
DISTANCE BASED INTERVAL TRAINING
Choose from the following two alternatives:
1. Distance based intervals:
Turn the timer OFF or set time long enough to cover the distance you use for an interval.
Start the interval training as previously instructed.
Press STORE/LAP/RECOVERY at the distance marks.
Recovery calculation begins.
2.Distance based recovery calculation: Select RECO HR.
Set time long enough to cover the distance you use for recovery. Start the interval training as previously instructed.
During the recovery calculation press STORE/LAP/RECOVERY at the starting point of a new interval.
SEEING YOUR HEART RATE
Functions during the heart rate measurement mode.
TURNING THE TARGET ZONE SOUND SIGNAL ON OR OFF
Press and hold SIGNAL/LIGHT.
Functions during the heart rate measurement mode.
ILLUMINATING THE DISPLAY
Press SIGNAL/LIGHT.
If you use the backlight once during an interval, Polar Coach automatically illuminates the display at the end of each interval and recovery calculation.
CHECKING THE SECONDARY MEASUREMENT DISPLAYS WITH
TRANSMISSION CODE AND HEART RATE LIMITS IN USE
Functions during the heart rate measurement mode.
PAUSING AN INTERVAL
Press SET/START/STOP to pause and restart the stopwatch.
INTERRUPTING AN INTERVAL
Press STORE/LAP/RECOVERY to interrupt an interval.
Recovery calculation starts after which a new interval session begins.
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