Polar COACH user manual RUN Interval Session, Five minute intervals, Bike Interval Session

RUN INTERVAL SESSION

Five minute intervals

•15 min warm up.

•Stop and stretch.

•5 min hard at 80-90% training intensity, repeat 2-4 times.

•15-20 min cool down at 60-70% training intensity.

Start with 2 intervals. As your fitness improves, add another interval.

BIKE INTERVAL SESSION

Five minute intervals

•15 min warm up: low gear, easy spin, 60% training intensity.

•Stop and stretch.

•5 min hard at 80-90% training intensity, repeat 3 times.

•2 min easy at 60-70% training intensity.

RUN/BIKE INTERVALS

Take your stationary cycle trainer to a track and set-up near start/finish line.

400 m repeats / stationary cycle trainer

•15 min warm up. Run or bike at 60% training intensity.

•Run 400 m at 90% training intensity.

•Jog slowly in a circle until your heart rate comes down to 75-80% training intensity.

•Repeat 3 more times.

•Cycle 15-20 min at 70-80% training intensity.

REFERENCES

American College of Sports Medicine. Position Stand. The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults. Med Sci Sports Exerc 22: 265-274, 1990.

American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. Williams & Wilkins, 1995.

Jackson, A.S., Blair, S.N., Mahar, M.T., Wier, L.T., Ross, R.M. and Stuteville, J.E. Prediction of functional aerobic capacity without exercise testing. Med Sci Sports Exerc 22: 863-870, 1990.

U.S. Department of Health and Human Services. Physical Activity and Health: A Report of the

Surgeon General. Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, 1996, 147.

Ackland, J., Brett R. The Power to Perform. A comprehensive guide to training and racing for endurance athletes. Revised edition. Reed Books, Auckland, New Zealand, 1998.

Ackland, J. Precision training. Training Programmes for 27 Sports Using Heart Rate Monitors. Reed Books, Auckland, New Zealand, 1996.

Brick, M. Precision Multisport. Polar Electro Oy, Kempele, Finland, 1998.

Wilmore, J.H., Costill, D.L. Physiology of sport and exercise. Human Kinetics. Champaign, Illinois, USA, 1994.

CARE AND MAINTENANCE

Your Polar Heart Rate Monitor is a high-tech instrument of superior design and workmanship and should be treated with care. The suggestions below will help you fulfill the warranty obligations and enjoy this product for many years to come.

TAKING CARE OF YOUR POLAR HEART RATE MONITOR

•Wash the Polar Coded Transmitter regularly after use with a mild soap and water solution. Dry it carefully after washing.

•Never store the transmitter wet. Sweat and moisture can keep its electrodes wet and the transmitter activated, which shortens the battery life.

•Store your Polar Heart Rate Monitor in a cool and dry place. Do not store it in any kind of non-breathing material, such as a plastic bag or a sports bag if it is wet.

•Do not bend or stretch the transmitter. This may damage the electrodes.

•Keep your Polar Heart Rate Monitor out of extreme cold (below 14°F/ - 10°C) and heat (above 122°F/ 50°C).

•Do not expose the Polar Heart Rate Monitor to direct sunlight for extended periods, for example by leaving it in a car.

•Do not dry the transmitter in any other way than with a towel. Rough handling may damage the electrodes.

BATTERIES

POLAR CODED TRANSMITTER

The estimated average battery life of the Polar Coded Transmitter is 2500 hours of use. Contact a Polar authorized Service Center for a transmitter

replacement. Service for detailed instructions.

Polar recycles used transmitters.

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