Polar RC3 GPS user manual ZoneOptimizer measurement, Measurement phases

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(page 42). The ZoneOptimizer measurement takes your personal information, including your heart rate variability, into account and personalizes your sport zones before every training session.

ZoneOptimizer measurement

Polar ZoneOptimizer recommends lower intensity training when little heart rate variability is detected and higher intensity training, when plenty of heart rate variability is detected at a given heart rate. It also gives you feedback if your current limits are higher, normal or lower than your normal level, when compared to your earlier measurements. You may get feedback on your daily physiological status by paying attention to how fast and how easily you can do training at the recommended heart rates.

Action	Heart rate in beats per	Duration	How to achieve
	minute
Keep your heart rate	70 - 100 bpm	2 minutes	Standing or training
between 70 and 100			with very light training
beats per minute.			intensity, for example,
			walking slowly.
Increase heart rate	100 - 130 bpm	2 minutes	Walking briskly or
gradually from 100 to			cycling/ jogging at low
130 beats per minute			intensity during warm
within two minutes.			up.
Gradually increase your	130 bpm <	At least 30 seconds	Gradually increase your
heart rate above 130			heart rate and continue
beats per minute.			as planned. The
			ZoneOptimizer
			determination will
			finalize in one minutes
			time.
Measurement phases

Target zone limit determination is done in three phases.

1.Preparing for training session and plenty of heart rate variability exists. As there is a lot of heart rate variability, this is a very good and sensitive phase to detect daily changes. In absolute figures this means heart rates from 70 to 100 beats per minute.

2.Warming up, heart rate rises slowly and heart rate variability drops. During this phase heart rate variability starts dropping, and the body prepares for higher intensities. In absolute figures this means heart rates from 100 to 130 beats per minute.

3.Heart rate variability levels off. After this phase heart rate variability stays at a very low level or almost disappears. This usually takes place at around 130 beats per minute and higher. All Zone limits are updated after heart rate has been continuously, for at least 30 seconds, above the upper limit of Phase2 (130 beats pre minute / 75% of HRmax).

ZoneOptimizer guidance normally uses absolute figures (70-100-130 beats per minute), but the two uppermost figures change if personal HRmax is very low. The second phase upper limit, which is normally 130 beats per minute, is limited not to exceed 75% of HRmax. This is done automatically without actions from you.

ZoneOptimizer allows different durations of Phase1 (preparing for training session, heart rate in between 70-100 beats per minute) and Phase2 (warming up, heart rate in between 100-130 beats per minute). The recommended minimum durations to get the limits successfully determined are 2 minutes at Phase1, 2 minutes at Phase2 and half a minute or more in Phase3.

ZoneOptimizer function is developed for the use of healthy people. Some health conditions may cause heart rate variability-based ZoneOptimizer determination to fail or give lower intensity targets. These conditions include high blood pressure, cardiac arrhythmia, and certain medications.

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