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10. BACKGROUND INFORMATION

Polar sport zones

Polar sport zones introduce a new level of effectiveness in heart rate-based training. Training is divided into five sport zones based on percentages of maximum heart rate. With sport zones, you can easily select and monitor training intensities.

Target zone

Intensity % of

Example

Training benefit

 

HRmax, bpm

durations

 

 

 

 

 

MAXIMUM

 

 

Benefits: Maximal or near maximal effort for

 

 

 

breathing and muscles.

 

90–100%

less than 5

Feels like: Very exhausting for breathing and

 

muscles.

 

171–190 bpm

minutes

 

Recommended for: Very experienced and fi t

 

 

 

 

 

 

runners. Short intervals only, usually in final

 

 

 

preparation for short running events.

 

 

 

 

HARD

 

 

Benefits: Increased ability to sustain high speed

 

 

 

endurance.

 

80–90%

 

Feels like: Causes muscular fatigue and heavy

 

2–10 minutes

breathing.

 

152–172 bpm

 

 

Recommended for: Experienced runners for all

 

 

 

 

 

 

year round training in varying length. Becomes

 

 

 

more important during pre competition season.

MODERATE

70–80%

10–40

133–152 bpm

minutes

Benefits: Enhances general training pace, makes Moderate intensity efforts easier and improves effiency.

Feels like: Steady controlled fast breathing.

Recommended for: Runners progressing towards

events or looking for performance gains,

particularly for half and full marathon training.

LIGHT

60–70%

40–80

114-133 bpm

minutes

Benefits: Improves general base fitness, 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%

20–40

104–114 bpm

minutes

Benefits: Helps to warm up and cool 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.

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

Sport zone 2 is for endurance training, an essential part of any training program. Running sessions in this zone are easy andaerobic. Long-duration training in this light zone results in effective energy expenditure. Progress will require persistence.

42Background Information

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Polar RS400 user manual Background Information, Polar sport zones, Intensity %, HRmax, bpm
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RS400 specifications

The Polar RS400 is a sophisticated heart rate monitor designed for athletes and fitness enthusiasts who seek to optimize their training and performance. Combining advanced technology with user-friendly features, the RS400 stands out as a versatile tool for monitoring workouts and enhancing overall fitness levels.

One of the key features of the Polar RS400 is its precision heart rate measurement capability. It utilizes a comfortable, chest strap that transmits real-time heart rate data directly to the wrist unit. This ensures that users can monitor their heart rate continuously during workouts, allowing for more tailored training sessions that align with personal fitness goals.

The RS400 incorporates Polar's unique Smart Coaching technology, which provides customized training guidance and feedback. This includes heart rate target zones, allowing users to train at the optimal intensity level for fat burning, endurance, or performance improvement. The device also offers a Fitness Test feature that evaluates cardiovascular fitness and tracks changes over time, providing valuable insight into the user's fitness progression.

Another notable aspect of the Polar RS400 is its training program capabilities. Users can create and follow specific training plans that suit their individual needs, whether for general fitness or preparing for an event. The device can store data from multiple training sessions, making it easy to track and analyze performance over time. This history can be crucial for identifying patterns, progress, and areas that need improvement.

In terms of physical characteristics, the Polar RS400 features a sleek, lightweight design that ensures comfort during prolonged use. The display is clear and easy to read, even in various lighting conditions, while the user interface is intuitive, allowing athletes to navigate through features effortlessly. Furthermore, the device is water-resistant, making it suitable for various outdoor and recreational activities, including swimming and running.

Battery life is another aspect where the Polar RS400 excels, offering extended usage between charges, which is essential for long training sessions or competitions. Additionally, synchronization with Polar's software allows users to upload their training data for detailed analysis and progression tracking.

In conclusion, the Polar RS400 is an exceptional training companion for those serious about their fitness journey. With its advanced heart rate monitoring capabilities, Smart Coaching features, and a user-friendly design, it remains a top choice for athletes looking to maximize their training efficiency and achieve their fitness goals.
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