Polar CS400 user manual OwnZone Training, Light

Polar CS400 User Manual 37

	Intensity % of	Example	Training benefit
Target zone	HRmax, bpm
		durations
LIGHT	60–70%	60–300	Benefits: Improves general base fitness,
	114-133 bpm	minutes	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%	20–60	Benefits: Helps to warm up and cool
	104–114 bpm	minutes	down and assists recovery.
			Feels like: Very easy, little strain.
			Recommended for: For recovery and
			cool-down exercises throughout the
			training season.

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

Cycling in sport zone 1 (Very light) is done at very low intensity. The main training principle is that performance level improves after training during the recovery period, not only during training. You can accelerate your recovery process with very light intensity training.

Sport zone 2 (Light) is for endurance training, an essential part of any training program. Cycling 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 (Moderate). The training intensity is higher than in sport zones 1 and 2, but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by recovery. Cycling in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles.

If your goal is to compete at top potential, you will have to train in sport zones 4 (Hard) and 5 (Maximum). In these zones, cycling is aerobic, in intervals of up to 12 minutes. The shorter the interval, the higher the intensity. Sufficient recovery between intervals is very important. The training pattern in zones 4 and 5 is designed to produce peak performance.

When cycling in a certain sport zone, the mid-section of the zone is a good target, but don’t keep your heart rate at that exact point all the time. Training intensity, recovery level, environmental and other such factors will all contribute to heart rate responses. It is, therefore, important to pay attention to subjective feelings of tiredness and to adjust the training program accordingly.

A simple way of making use of the sport zones is making your target heart rate zones. For further instructions, see Plan your training.

After the session is over exercise duration in the sport zone is displayed. Access the Weekly display for the sport zones you have been exercising in, and the time spent exercising in one. The Polar ProTrainer 5 software offers up to 10 sport zones to better serve your training needs and heart rate reserve.

OwnZone Training

Your cycling computer automatically determines an individual and safe exercise intensity zone: your OwnZone. The unique Polar OwnZone defines your personal training zone for aerobic training. The function guides you through your warm-up, and takes your present physical and mental condition into account. For most adults, OwnZone corresponds to 65-85% of maximum heart rate

OwnZone can be determined in 1-5 minutes during a warm-up period by cycling, walking, jogging, or doing some other sport. The idea is to start exercising slowly at a light intensity, and to gradually increase intensity and heart rate. OwnZone is developed for healthy people. Some health conditions may cause heart rate variability-based OwnZone determination to fail. These conditions include high