Polar CS400 user manual Perform Programmed Exercise, Start Exercising, Exercise with Phases

Polar CS400 User Manual 32

•Sport profile: View the name of chosen sport profile. For further information, consult Polar ProTrainer 5 software help.

•Reminder: Set the reminder time.

Perform Programmed Exercise

Start Exercising

If you set a reminder, your cycling computer will remind you to train according to plan on the scheduled date. View the planned exercise information by pressing OK when the reminder has gone off.

Start Daily Exercise

Select Today > Exercise view (name of the exercise) > OK

Select Program > Week view > Day view > Exercise view > OK > OK

For further information on exercise recording, see Start Training. Your cycling computer will guide you through the session.

Exercise with Phases

Below is an example of an interval exercise, which is divided into four phases:

Warm up / P1: Cycle 15 minutes at a heart rate between 60-70% of your maximum heart rate.

Interval / P2: Cycle 5 km at a heart rate between 80-90% of your maximum heart rate.

Recovery / P3: Cycle 5 min at heart rate between 55-65% of your maximum heart rate. Repeat phases 2 and 3 for three times each.

Cool down / P4: Cycle 15 minutes at a heart rate between 55-65% of your maximum heart rate.

Views during the exercise

During the exercise you will see the following display types:

Every phase starts with a display showing:

Phase name

Zone type

Zone limits

During exercise the phase display shows:

Countdown timer/distance, count up timer, number of current phase

Target zone in graphical format (updated every 10 seconds, showing the last 8 minutes on the display)

Heart rate

Number of phase repeats left

Every phase ends with a phase-end display showing:

Phase duration or distance

Heart rate difference (how much you have increased or decreased your heart rate during the phase) or average speed

Average heart rate

Number of ended phase