Polar COACH Age = Maximum Heart Rate HRmax, HRmax Beats per minute, Karvonen formula, Very light

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Volume is the amount of training completed; intensity is the effort or energy required for a particular form of training. Volume increases and decreases during the training year depending on where you are in your build-up.

Intensity, on the other hand, increases right throughout your build-up phase, gradually in the base but more rapidly during the speedwork phase. Volumes of intensity increase and decrease.

Your performance parallels your intensity but remains low for a longer period of time and has a more gradual increase. During speedwork performance begins to improve more rapidly and is at its peak rate of increase during the taper period. This means that despite all your hard training in the base, you will not see the real benefits until very late in the build-up.

CALCULATING TARGET HEART RATES

Correct interval intensity is determined by laboratory testing because both resting and maximum heart rates vary from individual to individual. The most reliable way to determine your maximum heart rate (HRmax) is by an exercise stress test. This can also be determined, although less accurately, by indirect calculations. According to the American College of Sports Medicine (ACSM) most people can estimate their maximum heart rate by the formula:

220 - Age = Maximum Heart Rate (HRmax)

To find a true resting heart rate (HRrest), lie in bed for 2 to 3 relaxing minutes in the morning after waking up, then use the Polar Heart Rate Monitor to

measure your resting heart rate.

The Karvonen formula, which is based on a heart rate reserve taking into account the resting heart rate as well as the maximum heart rate, is an accurate method for calculating the target heart rate.

By subtracting your resting heart rate from your maximum heart rate you can use the Karvonen formula to calculate your target heart rates for various training intensities. Both the HRrest and HRmax should be measured values - not predicted - for the Karvonen formula:

Target HR = [(HRmax - HRrest) x % training intensity] + HRrest

Example:

 

 

HRmax:

200 beats per minute

HRrest:

50 beats per minute

Resting Heart Rate

Maximun Heart Rate

0

50

200

 

 

 

 

Minimun

 

Heart Rate Reserve

 

 

 

 

 

 

Reference: Precision Multisport

50% training intensity:

Target Heart Rate

=(HRmax - HRrest) x 50% + HRrest

=(200 - 50) x 50% + 50

=150 x 50% + 50

=75 + 50

=125 beats per minute

EXAMPLES OF INTERVAL TRAINING SESSIONS

Training intensity in the following example exercise sessions refers to the Karvonen formula calculation. If the target heart rate is calculated as a percentage based on HRmax the corresponding training intensity is higher. E.g. 50% of Karvonen formula corresponds to the 60% of HRmax (see the table).

Target heart rate

 

Classification

based on

 

of intensity

 

 

 

HRmax

the Karvonen formula

Very light

<35%

<30%

35-59%

30-49%

Light

60-79%

50-74%

Moderate

80-89%

75-84%

Heavy

≥90%

≥85%

Very heavy

Adapted from Pollock and Wilmore (1990). Reference: Physiology of sport and exercise, p.524.

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Contents Function Button COM Road MAPPolar Coach Wrist Receiver ON/OFFContents Stopping the heart rate measurement Functions During the Interval Training ModePolar Coach Recording functions Watch functionsBasic functions Freely programmable interval training functionsAlarm Alarm Time DateChoose from the following two alternatives to continue Continue from Setting the time of dayHow to turn the alarm on or OFF in the Time of day display First digits are flashing Continue from Setting the dateContinue from Switching to a 12h or 24h time display Day/month is flashingLIM1, LIM2, LIM3 OFFTIM1, TIM2 / TIM Start the heart rate measurement Continue from Setting the TimersTimers Heart rate limits Heart rate measurement mode Int is OFFContinue from Setting the heart rate limits Setting heart rate limitsReco HR Reco TIChoose from These Alternatives Continue from Setting the primary measurement displayContinue from Setting the Interval function Functions during the interval training mode Interval training modeFunctions during the heart rate measurement mode If you started to exercise in the interval training modeDisplay To set the timers Setting the TimersSetting the Limits 1, 2 Heart RateQuick way to start the recovery calculation LIM1, 2 and 3 in use Setting the Recovery functionLIM1 in use LIM1 and 2 in useChoose from the following two alternatives Recovery calculation startsStop the interval training session Restarting the Interval Training Session InformationRecalling the training information Stopping AN Interval Training Session Exercise session information Interval training Mode Int on Exercising time Sampling rate Cool down phase infoContinue from Recalling the training information Downloading VIA Polar Interface Training volume vs. training intensity vs. performanceCOM appears in the display Karvonen formula Age = Maximum Heart Rate HRmaxHRmax Beats per minute Target heart rate Classification Based on IntensityRUN/BIKE Intervals RUN Interval SessionFive minute intervals Bike Interval SessionCrosstalk PrecautionsPolar Coach Wrist Receiver Electromagnetic InterferenceThere is no Heart Rate READING? PrecautionsHeart Symbol Flashes IRREGULARLY? QuestionsDisplay is Blank or FADING? If the Battery of the Wrist Receiver Must be REPLACED?There are no Reactions to ANY BUTTONS? Heart rate reserve HRreserve = HRmax HRrest OFF Technical SpecificationsBooks Accessories Are the electrodes moist on the transmitter ? ServiceIs the transmitter clean ? Is the transmitter being worn correctly ?Disclaimer Limited Polar WarrantyChecking the secondary measurement displays Index
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