Polar CS400 A C K G R O U N D I N F O R M At I O N, Polar Sport Zones, Delete OwnIndex Value

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Polar CS400 User Manual

36

Select Test > Fitness > Trend

See how your OwnIndex value has been developing in the Trend menu. Up to 16 OwnIndex values and respective dates are included in the display. When the test trend file becomes full, the oldest result is automatically deleted.

The most recent test date, a graph of your OwnIndex results, and the latest OwnIndex value are displayed. Scroll UP or DOWN to view other values.

Delete OwnIndex Value

Select Test > Fitness > Trend

Select the value you wish to delete and press and hold LIGHT > Delete value? No/Yes is displayed. Confirm with OK.

Analyzing OwnIndex Results with Polar ProTrainer 5 Software

Downloading test results to the Polar ProTrainer 5 software offers you the possibility of analyzing results in various ways, as well as accessing more detailed information about your progress. The software also allows you to make graphical comparisons with previous results. The Polar Fitness Test results are downloaded automatically to the software when you download exercise data using the Transfer data option.

1 0 . B A C K G R O U N D I N F O R M AT I O N

Polar Sport Zones

Polar sport zones offer a new level of effectiveness in heart rate-based training. Training is divided into five sport zones based on percentages of your maximum heart rate. With sport zones, you can easily select and monitor training intensities and follow Polar’s sport zones-based training programs.

 

Intensity % of

Example

Training benefit

Target zone

HRmax, bpm

 

durations

 

 

 

 

 

 

 

 

MAXIMUM

90–100%

less than 5

Benefits: Maximal or near maximal effort

 

 

171–190 bpm

minutes

for breathing and muscles.

 

 

 

 

 

 

Feels like: Very exhausting for breathing

 

 

 

and muscles.

 

 

 

Recommended for: Very experienced and

 

 

 

fit cyclists. Short intervals only, usually

 

 

 

final preparation for short riding events.

 

 

 

 

HARD

80–90%

2–20

Benefits: Increased ability to sustain

 

 

152–171 bpm

minutes

high speed endurance.

 

 

 

 

 

 

Feels like: Muscular fatigue and heavy

 

 

 

breathing.

 

 

 

Recommended for: Experienced cyclists

 

 

 

for all year round training varying

 

 

 

length. Becomes more important during

 

 

 

pre-competition season.

MODERATE

70–80% 10–60

minutes

133–152 bpm

Benefits: Enhances general training pace, makes moderate intensity efforts easier and improves efficiency.

Feels like: Riding in at good pace with constantly high cadence.

Recommended for: Cyclists progressing towards events or looking for performance gains.

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Contents Polar CS400 Contents Watch Settings Care and MaintenancePrecautions View Program Perform Programmed ExercisePage Basic Settings Wheel size diameter inches Wheel size setting mmE T T I N G S TA R T E D Measuring Wheel SizeSex Select Male or Female R E P a R E F O R T R a I N I N G Menu StructurePlan your training Exercise TypesCreate New Exercises With Your Cycling Computer Create a New Exercise with ZonesCreate a New Exercise Without Zones R a I N I N G Wear the TransmitterStart Training Create New Exercises with Polar ProTrainerInformation on the Display Graph view Symbols on the Display Text on the display SymbolButton Functions During Exercise Take a LapLock a Zone Illuminate the Display Night mode on View Settings MenuZoom the Display Pause ExerciseF T E R T R a I N I N G Stop ExerciseAnalyze Exercise Results Exercise LogBasic information Additional Basic Information Bike informationSport Zones Phases Laps Weekly Summary Feature Settings E T T I N G SExercise types Recording Rate Calibrating the Altitude AutomaticallyBike Settings Using the HeartTouch Function CS400Automatic Lap Recording Heart Rate ViewWheel Size Autostart On / OffArrival time Speed On / OffUser Settings General SettingsHeart Rate HRmax, HRsit Maximal Oxygen Intake VO2maxWatch Settings Alarm EventTime R a I N I N G P R O G R a M Personalize the Cycling Computer DisplayShortcut Button Quick Menu View ProgramTo view your weekly program To view your daily programView your daily exercise Exercise with Phases Perform Programmed ExerciseStart Exercising Views during the exerciseE S T S Polar Fitness TestFunctions During Exercise Lap MenuBefore the Test Performing the TestWear the Transmitter Enter User InformationAfter the Test Fitness Level ClassesFitness Test Trend A C K G R O U N D I N F O R M AT I O N Polar Sport ZonesDelete OwnIndex Value Analyzing OwnIndex Results with Polar ProTrainer 5 SoftwareOwnZone Training LightMaximum Heart Rate Heart Rate Value in a Sitting PositionHeart Rate Reserve Determining Maximum Heart RateCare and Maintenance U S T O M E R S E R V I C E I N F O R M AT I O NHeart Rate Variability Polar Article LibraryService Changing Cycling Computer BatteryStore the strap and the connector separately Changing BatteriesPrecautions Speed and Cadence Sensors BatteryInterference During Exercise Electromagnetic Interference and Exercise EquipmentTechnical Specifications Minimizing Risks When ExercisingCycling computer limit values Frequently Asked Questions Do not know where I am in the menu?There are no reactions to any buttons? Cycling computer does not measure the calories?Limited Polar International Guarantee Altitude keeps changing even if I am not moving?…the altitude readings are inaccurate? Memory low is displayed?Polar Disclaimer Index
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