Polar COACH COM appears in the display, Training volume vs. training intensity vs. performance

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To make sure that the training information transfer will be successful:

•Check that there are no interfering sounds near the computer.

•Keep the Polar Coach wrist receiver within 2 “/ 5 cm of the microphone until the SonicLink sound has ceased.

4.Press SET/START/STOP.

COM appears in the display.

5. Press SET/START/STOP.

You will hear a chirping sound (SonicLink™) while the training information is transferred to the computer.

You can interrupt the file transfer by pressing the SELECT button.

DOWNLOADING VIA POLAR INTERFACE

Polar Coach wrist receiver is downloadable also with the following

Polar Interfaces:

•Polar Interface Plus™

•Polar Advantage Interface™

•Polar Computer Interface™

Polar Softwares:

•Polar Training Advisor™ (Version 1.1 and upwards)

•Polar Precision Performance™ (Version 2.1 and upwards)

If you are in the Time of day display press SELECT twice. FILE is flashing in the uppermost row of the display.

The front pages of the recorded file alternate on the display.

1.Place the Polar Coach wrist receiver on the Polar interface.

2.Press SET/START/STOP.

COM appears in the display.

3.Press STORE/LAP/RECOVERY.

4.See the software user's guide for more instructions.

INTERVAL TRAINING

Interval training seeks to improve your race pace. Initially, you need to start your interval training with short periods of work and long periods of rest. You will gradually progress to long periods of work and short periods of rest as you adapt to the increasing volume and the interval intensity. Eventually, you will train at race intensity for most, if not all, of the distance you are aiming to race over.

Most interval training for endurance sports is performed at or near maximum steady state (MSS) pace which is about 80-90% training intensity. Recovery between intervals can be set to a pre-selected time or the time it takes for your heart rate to drop to a specified level (e.g. 40 to 50 beats below interval training heart rate). The more fit you are the shorter the recovery period because your heart rate will return faster to the initial level.

Interval training is not designed to be done week after week. They are high intensity weeks suitable for a pre-season build-up. Don’t do a hard session if you feel tired. Change to an easy session or have a day off.

With the Polar Coach Heart Rate Monitor you can achieve not only the right interval intensity level, but also the right rest periods between the intervals.

Key

 

 

 

 

Volume

 

 

 

Intensity

 

R

 

 

A

 

Performance

 

C

 

 

E

 

 

 

Base 1

Base 2

Speed

Taper

Training volume vs. training intensity vs. performance

Reference: The Power to Perform, p.25.

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Contents Function Button ON/OFF Road MAPPolar Coach Wrist Receiver COMContents Polar Coach Functions During the Interval Training ModeStopping the heart rate measurement Freely programmable interval training functions Watch functionsBasic functions Recording functionsAlarm Time Date AlarmHow to turn the alarm on or OFF in the Time of day display Continue from Setting the time of dayChoose from the following two alternatives to continue Day/month is flashing Continue from Setting the dateContinue from Switching to a 12h or 24h time display First digits are flashingTIM1, TIM2 / TIM OFFLIM1, LIM2, LIM3 Timers Continue from Setting the TimersStart the heart rate measurement Setting heart rate limits Heart rate measurement mode Int is OFFContinue from Setting the heart rate limits Heart rate limitsReco TI Reco HRContinue from Setting the Interval function Continue from Setting the primary measurement displayChoose from These Alternatives If you started to exercise in the interval training mode Interval training modeFunctions during the heart rate measurement mode Functions during the interval training modeHeart Rate To set the timers Setting the TimersSetting the Limits 1, 2 DisplayQuick way to start the recovery calculation LIM1 and 2 in use Setting the Recovery functionLIM1 in use LIM1, 2 and 3 in useStop the interval training session Recovery calculation startsChoose from the following two alternatives Stopping AN Interval Training Session InformationRecalling the training information Restarting the Interval Training SessionExercise session information Interval training Mode Int on Continue from Recalling the training information Cool down phase infoExercising time Sampling rate COM appears in the display Training volume vs. training intensity vs. performanceDownloading VIA Polar Interface Target heart rate Classification Based on Intensity Age = Maximum Heart Rate HRmaxHRmax Beats per minute Karvonen formulaBike Interval Session RUN Interval SessionFive minute intervals RUN/BIKE IntervalsElectromagnetic Interference PrecautionsPolar Coach Wrist Receiver CrosstalkQuestions PrecautionsHeart Symbol Flashes IRREGULARLY? There is no Heart Rate READING?There are no Reactions to ANY BUTTONS? If the Battery of the Wrist Receiver Must be REPLACED?Display is Blank or FADING? Heart rate reserve HRreserve = HRmax HRrest Books Accessories Technical SpecificationsOFF Is the transmitter being worn correctly ? ServiceIs the transmitter clean ? Are the electrodes moist on the transmitter ?Limited Polar Warranty DisclaimerIndex Checking the secondary measurement displays
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