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ZoneOptimizer you can estimate your daily physiological status by paying attention to how fast and how easily you can do training at the recommended heart rates.
Start Training Session with Polar ZoneOptimizer
To use the ZoneOptimizer function in your training, set in on by selecting MENU > Settings > Heart rate settings > ZoneOptimizer > On .
Before ZoneOptimizer determination, make sure that you have the Polar default Sport Zone limits in use i.e. you have not modified the Sport Zone limits manually. If you want to modify the Sport Zone manually, set the ZoneOptimizer function off.
To start the training session with ZoneOptimizer press OK.
When you see the
Select the sport profile you want to use for your training session with UP/DOWN and press OK to start training.
Phase 1. Preparing for training session: Lots of heart rate variability.
1.The ZoneOptimizer determination starts. Start increasing your heart rate slowly to 100 bpm. Spend at least 2 minutes above 70 bpm but below 100 bpm.
This can be achieved by standing or with very light training intensity, for example, walking slowly.
Because at this stage there is still a lot of heart rate variability, it’s easy to detect daily changes. The alarm will sound, when the first part of the determination is finished.
Phase 2. Warming up: heart rate rises slowly and heart rate variability decreases.
2.Continue training at light intensity. Increase heart rate gradually, and keep it between 100 – 130 bpm for two minutes.
This can be achieved, for example, by walking briskly, or by cycling/jogging at low intensity during warm up.
During this phase heart rate variability starts decreasing, and the body prepares for higher intensities. The alarm will sound when the second part of the ZoneOptimizer determination is finished.
The ZoneOptimizer determination may already finish here, if the heart rate variation limit is reached .
Phase 3. Heart rate variability levels off.
3.Gradually increase your heart rate above 130 bpm (or 75% of your HRmax) and keep it there.
This is the training phase where heart rate variability starts being at a very low level, or it can almost disappear. All heart rate zone limits are adjusted when your heart rate variation disappears. The duration of the last phase is 6 minutes at maximum and you need to be above 130 bpm minimum of 30 seconds, or until your heart rate variation can no longer be detected.
The alarm will sound, when the third and final part of the determination is finished.
14Training
