Polar CS400 Maximum Heart Rate, Heart Rate Value in a Sitting Position, Heart Rate Reserve

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Polar CS400 User Manual

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blood pressure, cardiac arrhythmias, and certain medications.

Listening to and interpreting the signals your body sends during physical exertion is an important part of getting fit. Since warm-up routines differ for different types of exercise, and since your physical and mental state may also vary from day to day (due to stress or illness), using the OwnZone function for every session guarantees the most effective heart rate target zone for that particular type of exercise and day.

For more information on how to determine your OwnZone see ???.

Maximum Heart Rate

Maximum heart rate (HRmax) is the highest number of heartbeats per minute (bpm) during maximum physical exertion. It is individual and depends on age, hereditary factors, and fitness level. It may also vary for different types of sports. HRmax is used to express exercise intensity.

Determining Maximum Heart Rate

Your HRmax can be determined in several ways.

The most accurate way is to have your HRmax clinically measured. A stress test supervised by a cardiologist or exercise physiologist is usually performed on a treadmill or a maximal treadmill/ bicycle.

You can also determine your HRmax by taking a field test together with a training partner.

An estimate or a HRmax-p score that predicts your HRmaxcan be obtained by taking a Polar Fitness Test.

The commonly used formula: 220 - age, although research shows that the method is not very accurate, especially for older persons or those who have been fit for many years.

If you have done some hard training in recent weeks and know that you can safely reach maximum heart rate, you can safely take a test to determine your HRmax yourself. Having a training buddy during the test is recommended. If you are uncertain, consult your physician before undertaking the test.

Here is an example of a simple test.

Step 1: Warm up for 20 minutes on a flat surface, building up to your usual training pace.

Step 2: Choose a hill that will take more than 2 minutes to climb. Cycle up the hill once, building to as hard a pace as you can hold for 20 minutes. Return to the base of the hill.

Step 3: Cycle up the hill again, building towards a pace you could just about hold for 10 minutes. Note your highest heart rate. Your maximum is approximately 10 beats higher than the noted value.

Step 4: Cycle back down the hill, allowing your heart rate to drop 30-40 beats per minute.

Step 5: Cycle up the hill once again at a pace that you can only hold for 1 minute. Try to cycle halfway up the hills. Note your highest heart rate. This brings you close to your maximum heart rate. Use this value as your maximum heart rate to set training zones.

Step 6: Make sure you get a good cool-down, a minimum of 15 minutes.

Heart Rate Value in a Sitting Position

HRsit is your average heart rate when completely still (i.e. while sitting). To easily determine HRsit, wear your transmitter, sit down, and do not engage in any physical activity. For a more precise measurement, repeat the procedure several times and calculate your average.

Heart Rate Reserve

Heart rate reserve (HRR) is the difference between maximum heart rate (HRmax), and resting heart rate (HRrest)*. HRR is used to calculate exercise heart rates. It is the range within which heart rate varies depending on exertion level. HRR equals oxygen uptake reserve (VO2R).

Exercise heart rate can be determined by using the Karvonen formula**. Add the given percentage of heart rate reserve to resting heart rate.

Exercise HR = % of target intensity (HRmax – HRrest) + HRrest

Example:

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Contents Polar CS400 Contents Precautions Watch SettingsCare and Maintenance View Program Perform Programmed ExercisePage E T T I N G S TA R T E D Basic SettingsWheel size diameter inches Wheel size setting mm Measuring Wheel SizeSex Select Male or Female Plan your training R E P a R E F O R T R a I N I N GMenu Structure Exercise TypesCreate New Exercises With Your Cycling Computer Create a New Exercise with ZonesCreate a New Exercise Without Zones Start Training R a I N I N GWear the Transmitter Create New Exercises with Polar ProTrainerInformation on the Display Graph view Symbols on the Display Text on the display SymbolLock a Zone Button Functions During ExerciseTake a Lap Zoom the Display Illuminate the Display Night mode onView Settings Menu Pause ExerciseAnalyze Exercise Results F T E R T R a I N I N GStop Exercise Exercise LogBasic information Additional Basic Information Bike informationSport Zones Phases Laps Weekly Summary Exercise types Feature SettingsE T T I N G S Recording Rate Calibrating the Altitude AutomaticallyAutomatic Lap Recording Bike SettingsUsing the HeartTouch Function CS400 Heart Rate ViewArrival time Wheel SizeAutostart On / Off Speed On / OffHeart Rate HRmax, HRsit User SettingsGeneral Settings Maximal Oxygen Intake VO2maxWatch Settings Time AlarmEvent Shortcut Button Quick Menu R a I N I N G P R O G R a MPersonalize the Cycling Computer Display View ProgramView your daily exercise To view your weekly programTo view your daily program Start Exercising Exercise with PhasesPerform Programmed Exercise Views during the exerciseFunctions During Exercise E S T SPolar Fitness Test Lap MenuWear the Transmitter Before the TestPerforming the Test Enter User InformationFitness Test Trend After the TestFitness Level Classes Delete OwnIndex Value A C K G R O U N D I N F O R M AT I O NPolar Sport Zones Analyzing OwnIndex Results with Polar ProTrainer 5 SoftwareOwnZone Training LightHeart Rate Reserve Maximum Heart RateHeart Rate Value in a Sitting Position Determining Maximum Heart RateHeart Rate Variability Care and MaintenanceU S T O M E R S E R V I C E I N F O R M AT I O N Polar Article LibraryStore the strap and the connector separately ServiceChanging Cycling Computer Battery Changing BatteriesInterference During Exercise PrecautionsSpeed and Cadence Sensors Battery Electromagnetic Interference and Exercise EquipmentTechnical Specifications Minimizing Risks When ExercisingCycling computer limit values There are no reactions to any buttons? Frequently Asked QuestionsDo not know where I am in the menu? Cycling computer does not measure the calories?…the altitude readings are inaccurate? Limited Polar International GuaranteeAltitude keeps changing even if I am not moving? Memory low is displayed?Polar Disclaimer Index
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