Polar RS800CX Background Information, Polar Sport Zones, Target zone, Example Training benefit

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ENGLISH

11. BACKGROUND INFORMATION

Polar Sport Zones

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

Target zone

Intensity % of

Example

Training benefit

 

HRmax, bpm

durations

 

 

 

 

 

MAXIMUM

 

 

Benefits: Maximal or near maximal effort for

 

 

 

breathing and muscles.

 

90–100%

less than 5

Feels like: Very exhausting for breathing and

 

muscles.

 

171–190 bpm

minutes

 

Recommended for: Very experienced and fit

 

 

 

 

 

 

athletes. Short intervals only, usually in final

 

 

 

preparation for short events.

 

 

 

 

HARD

 

 

Benefits: Increased ability to sustain high speed

 

 

 

endurance.

 

 

 

Feels like: Causes muscular fatigue and heavy

 

80–90%

2–10 minutes

breathing.

 

152–172 bpm

Recommended for: Experienced athletes for

 

 

 

 

 

year-round training, and for various durations.

 

 

 

Becomes more important during pre competition

 

 

 

season.

 

 

 

 

MODERATE

 

 

Benefits: Enhances general training pace,

 

 

 

makes Moderate intensity efforts easier and

 

70–80%

10–40

improves efficiency.

 

133–152 bpm

minutes

Feels like: Steady, controlled, fast breathing.

 

 

 

Recommended for: Athletes training for events,

 

 

 

or looking for performance gains.

LIGHT

60–70%

40–80

114-133 bpm

minutes

Benefits: Improves general base fitness, improves recovery and boosts metabolism. Feels like: Comfortable and easy, low muscle and cardiovascular load.

Recommended for: Everybody for long training sessions during base training periods and for recovery exercises during competition season.

VERY LIGHT

50–60%

20–40

104–114 bpm

minutes

Benefits: Helps to warm up and cool down and

assists recovery.

Feels like: Very easy, little strain.

Recommended for: For recovery and cool-down,

throughout training season.

HRmax = Maximum heart rate (220-age). Example: 30 years old, 220–30=190 bpm.

Exercising in sport zone 1 is done at a very low intensity. The main training principle is that performance improves when recovering after, and not only during, training. Accelerate the recovery process with very light intensity training.

Sport zone 2 is for endurance training, an essential part of any training program. Exercise sessions in this zone are easy and aerobic. Long-duration training in this light zone results in effective energy expenditure. Progress will require persistence.

Aerobic power is enhanced in sport zone 3. The training intensity is higher than in sport zones 1 and 2,

Background Information

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Contents English Contents Care and Maintenance Watch SettingsPrecautions Technical Specifications Frequently Asked QuestionsLimited International Polar Guarantee Polar Disclaimer Introduction Training Computer Parts Optional AccessoriesGetting Started Basic SettingsMenu Structure Plan Your Training Prepare for TrainingExercise Types Create New ExercisesCreate a New Exercise without Zones Set Calibration Factor Manually Calibrate the Polar s3/s3+ Stride Sensor W.I.N.DEnglish Wear the Heart Rate Sensor TrainingStart Training Wear the heart rate sensor to measure heart rateCombine Exercises Information on the Display Personalize the Training Computer Display Information on the display Symbol ExplanationFunctions Far Zone Button Functions During Exercise Pause Exercise Determine Your OwnZoneEnglish Stop Recording After TrainingAnalyze Exercise Results Exercise LogBasic S3/s3+ stride sensor W.I.N.D. required Sport Zones Additional Basic InformationPhases Laps Ascent Altitude Totals Weekly SummaryDelete Files Feature Settings SettingsPolar s3/s3+ Stride Sensor W.I.N.D Polar Cycling Speed Sensor W.I.N.DMeasuring Wheel Size Wheel size diameter inches Wheel size setting mmPolar G3/G5 GPS Sensor W.I.N.D MethodRecording Rate AltitudeRR-data Speed Cadence S3/S3+ GPS Altitude Recording Rate 15s 60s40h User Settings Sound General SettingsActivity Level Heart Rate HRmax, HRsitWatch Settings Time AlarmEvent Date Shortcut Button Quick MenuView Program Training ProgramPerform Programmed Exercise Exercise with PhasesStart training Views during the exerciseLap Menu Functions During ExerciseBefore the Test TestsPolar Fitness TestTM After the Test Performing the TestAge / Years Very low Low Fair Moderate Good Very good Elite Fitness Level ClassesFitness Test Trend WomenDelete OwnIndex Value Analyzing OwnIndex Results with SoftwareGeneral Polar OwnOptimizerTMBaseline Tests Monitoring OwnOptimizer ValuesHow to Interpret Results OwnOptimizer Trend Reset the Trend FileDelete OwnOptimizer Value Analyzing Results with SoftwareEnglish Teach a New Heart Rate Sensor Using a NEW Heart Rate SensorPolar Sport Zones Background InformationTarget zone Example Training benefitDetermining Maximum Heart Rate OwnZone TrainingMaximum Heart Rate Heart Rate Variability Heart Rate Value in a Sitting PositionHeart Rate Reserve Running Cadence and Stride Length Short-term analysis RecordingPolar Running Index Long-term analysis Cooper test m Km hmmss 21.098 km 42.195 km Hmmss Polar Training ArticlesCare and Maintenance Customer Service InformationService Caring For Your ProductChanging Polar H1/H2/H3 Heart Rate Sensor Battery Changing Training Computer BatteryInterference During Exercise PrecautionsMinimizing Risks When Exercising Training computer limit values Technical SpecificationsTraining computer Polar WebLink using IrDA Communication Frequently Asked QuestionsHeart rate sensor Polar ProTrainer…Memory full is displayed? Do not know where I am in the menu?There are no reactions to any buttons? Altitude keeps changing even if I am not moving? Limited International Polar Guarantee…the altitude readings are inaccurate? Memory low is displayed?Polar Disclaimer Index
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RS800CX specifications

The Polar RS800CX is a high-performance heart rate monitor designed for serious athletes and fitness enthusiasts who demand accurate training data and advanced features. With its sleek design and user-friendly interface, this device is built to enhance your training experience.

One of the standout features of the RS800CX is its precision heart rate monitoring. The device utilizes Polar's WearLink® transmitter, which consistently delivers reliable heart rate data, allowing users to train in their optimal heart rate zones. The heart rate monitor is compatible with various chest straps, which ensure a secure fit and accurate readings during intense workouts.

The RS800CX comes equipped with Polar’s advanced training features, including Training Load, which helps users understand the effect of their workouts on their bodies. This feature allows athletes to gauge whether their training is improving performance or leading to overtraining, ensuring smart recovery strategies are implemented. Additionally, the Smart Coaching feature offers insights into training intensity, enabling users to optimize their sessions for maximum efficiency.

Another notable characteristic is the RS800CX’s ability to track speed, distance, and altitude, making it an excellent companion for outdoor activities such as running, cycling, and skiing. With its GPS functionality, users can map their routes and analyze their performance post-activity. The device is engineered to measure various metrics, including cadence and power, which contribute to a comprehensive understanding of athletic performance.

The RS800CX also features a customizable display that allows users to choose which metrics they want to see during their workouts. The clear and easy-to-read screen ensures that critical information is readily accessible, even during the most demanding training sessions.

For those looking to analyze their performance further, the RS800CX is compatible with Polar's software and online training platform. This functionality allows users to upload their data, track progress over time, and set personalized goals. With performance tests available through the platform, athletes can measure their fitness levels and make informed adjustments to their training plans.

Ultimately, the Polar RS800CX is a cutting-edge training tool that combines advanced monitoring technologies with user-friendly features, making it an ideal choice for those serious about achieving their fitness goals. Whether you’re preparing for a race, improving your overall health, or simply looking to enhance your training routine, the RS800CX offers the insights and data necessary to elevate your performance.
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