Polar RCX3 user manual Benefits of the ZoneOptimizer feature, ZoneOptimizer measurement

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amount of heart rate variability measured when compared to earlier measurements.

Benefits of the ZoneOptimizer feature

Each Sport Zone has a different physiological response which is described briefly in the Polar Sport Zones (page 38). The measurement takes your current physiological state into account and changes Sport Zones values so that it is more certain for you to get the same physiological response when training in specific Sport Zones on different days. This means that when training in optimized Sport Zones the training intensity is adjusted to match the daily physiological status of your body.

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.

Polar ZoneOptimizer determination is done in three phases and will be completed when 10 minutes of determination at maximum is reached.

Action	Heart rate in beats per	Duration	How to achieve
	minute
Keep your heart rate	70 - 100 bpm	Minimum of 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	Minimum of 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 <	Minimum of 30	Gradually increasing
heart rate above 130		seconds, 6 minutes at	heart rate and
beats per minute.		maximum	continuing as planned.

Measurement phases

1.Preparing for training session: Lots of heart rate variability. Because at this stage there is still a lot of heart rate variability, it’s easy 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 decreases. During this phase heart rate variability starts decreasing, 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. 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. Heart rate variation usually disappears at around 130 beats per minute or higher.

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 six minutes at maximum 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.

40Background Information