Polar COACH COM appears in the display, Training volume vs. training intensity vs. performance

To make sure that the training information transfer will be successful:

•Check that there are no interfering sounds near the computer.

•Keep the Polar Coach wrist receiver within 2 “/ 5 cm of the microphone until the SonicLink sound has ceased.

4.Press SET/START/STOP.

COM appears in the display.

5. Press SET/START/STOP.

You will hear a chirping sound (SonicLink™) while the training information is transferred to the computer.

You can interrupt the file transfer by pressing the SELECT button.

DOWNLOADING VIA POLAR INTERFACE

Polar Coach wrist receiver is downloadable also with the following

Polar Interfaces:

•Polar Interface Plus™

•Polar Advantage Interface™

•Polar Computer Interface™

Polar Softwares:

•Polar Training Advisor™ (Version 1.1 and upwards)

•Polar Precision Performance™ (Version 2.1 and upwards)

If you are in the Time of day display press SELECT twice. FILE is flashing in the uppermost row of the display.

The front pages of the recorded file alternate on the display.

1.Place the Polar Coach wrist receiver on the Polar interface.

2.Press SET/START/STOP.

COM appears in the display.

3.Press STORE/LAP/RECOVERY.

4.See the software user's guide for more instructions.

INTERVAL TRAINING

Interval training seeks to improve your race pace. Initially, you need to start your interval training with short periods of work and long periods of rest. You will gradually progress to long periods of work and short periods of rest as you adapt to the increasing volume and the interval intensity. Eventually, you will train at race intensity for most, if not all, of the distance you are aiming to race over.

Most interval training for endurance sports is performed at or near maximum steady state (MSS) pace which is about 80-90% training intensity. Recovery between intervals can be set to a pre-selected time or the time it takes for your heart rate to drop to a specified level (e.g. 40 to 50 beats below interval training heart rate). The more fit you are the shorter the recovery period because your heart rate will return faster to the initial level.

Interval training is not designed to be done week after week. They are high intensity weeks suitable for a pre-season build-up. Don’t do a hard session if you feel tired. Change to an easy session or have a day off.

With the Polar Coach Heart Rate Monitor you can achieve not only the right interval intensity level, but also the right rest periods between the intervals.

Key
	Volume
	Intensity		R
			A
	Performance		C
			E
Base 1	Base 2	Speed	Taper

Training volume vs. training intensity vs. performance

Reference: The Power to Perform, p.25.

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