Polar RS100 manuel dutilisation Determining Your OwnZone Heart Rate Limits, Ownzone Limits

5.2.1 OWNZONE LIMITS

The OwnZone (OZ) feature determines your personal training zone primarily based on your heart rate variability. For most adults, OwnZone corresponds to 65-85 % of maximum heart rate (HRmax). The OwnZone varies daily, depending on your physical condition and mental state (for example, if you are not recovered from the previous training or feel stressed.)

OwnZone limits can be determined in 1-5 minutes during a warm-up period by walking, jogging or doing another sport.

If determination based on heart rate variability is not successful, the previous OwnZone limits or your age predicted limits (65-85% of HRmax) are used.

(See the steps 1-4 on page 29.)

The display reads:		Press or to set	Press the Red button to accept
5.	OwnZone / Manual / Off LIM	/	Red button
		• select OwnZone limits
6.	HR / HR %	/	Red button

•select heart rate format: beats per minute or % of your maximum heart rate

•To return to Time mode, press and hold the Stop button.

Tip: See www.PolarRunningCoach.com for heart rate based Polar Training Programs.

Determining Your OwnZone Heart Rate Limits

Before you start to determine your OwnZone, make sure that:

•You entered your user settings correctly. The wrist unit will ask for missing information (for example date of birth) before accepting limit settings.

•You activate the OwnZone limits. With the function on, the wrist unit will automatically determine your OwnZone everytime you start recording an exercise session.

You should redefine your OwnZone:

•When changing your exercise environment or exercise mode.

•If you feel unusual about the physical state of your body when starting to exercise. For example you are stressed or not feeling well.

The main idea is that you start your exercise with a warm-up period at a light intensity i.e. heart rate lower than 100 bpm/ 50% HRmax. You then gradually increase the intensity of your exercise to raise your heart rate.

30 ENG ENG 31