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11. 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 fit

 

 

 

 

 

 

athletes. Short intervals only, usually in final

 

 

 

preparation for short events.

 

 

 

 

HARD

 

 

Benefits: Increased ability to sustain high speed

 

 

 

endurance.

 

 

 

Feels like: Causes muscular fatigue and heavy

 

80–90%

2–10 minutes

breathing.

 

152–172 bpm

Recommended for: Experienced athletes for

 

 

 

 

 

year-round training, and for various durations.

 

 

 

Becomes more important during pre competition

 

 

 

season.

 

 

 

 

MODERATE

 

 

Benefits: Enhances general training pace,

 

 

 

makes Moderate intensity efforts easier and

 

70–80%

10–40

improves efficiency.

 

133–152 bpm

minutes

Feels like: Steady, controlled, fast breathing.

 

 

 

Recommended for: Athletes training for events,

 

 

 

or looking for performance gains.

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,

throughout training season.

HRmax = Maximum heart rate (220-age). Example: 30 years old, 220–30=190 bpm.

Exercising in sport zone 1 is done at a very low intensity. The main training principle is that performance improves when recovering after, and not only during, training. Accelerate the recovery process with very light intensity training.

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

Aerobic power is enhanced in sport zone 3. The training intensity is higher than in sport zones 1 and 2,

Background Information

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Polar RS800CX user manual Background Information, Polar Sport Zones, Target zone, Example Training benefit, Durations
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RS800CX specifications

The Polar RS800CX is a high-performance heart rate monitor designed for serious athletes and fitness enthusiasts who demand accurate training data and advanced features. With its sleek design and user-friendly interface, this device is built to enhance your training experience.

One of the standout features of the RS800CX is its precision heart rate monitoring. The device utilizes Polar's WearLink® transmitter, which consistently delivers reliable heart rate data, allowing users to train in their optimal heart rate zones. The heart rate monitor is compatible with various chest straps, which ensure a secure fit and accurate readings during intense workouts.

The RS800CX comes equipped with Polar’s advanced training features, including Training Load, which helps users understand the effect of their workouts on their bodies. This feature allows athletes to gauge whether their training is improving performance or leading to overtraining, ensuring smart recovery strategies are implemented. Additionally, the Smart Coaching feature offers insights into training intensity, enabling users to optimize their sessions for maximum efficiency.

Another notable characteristic is the RS800CX’s ability to track speed, distance, and altitude, making it an excellent companion for outdoor activities such as running, cycling, and skiing. With its GPS functionality, users can map their routes and analyze their performance post-activity. The device is engineered to measure various metrics, including cadence and power, which contribute to a comprehensive understanding of athletic performance.

The RS800CX also features a customizable display that allows users to choose which metrics they want to see during their workouts. The clear and easy-to-read screen ensures that critical information is readily accessible, even during the most demanding training sessions.

For those looking to analyze their performance further, the RS800CX is compatible with Polar's software and online training platform. This functionality allows users to upload their data, track progress over time, and set personalized goals. With performance tests available through the platform, athletes can measure their fitness levels and make informed adjustments to their training plans.

Ultimately, the Polar RS800CX is a cutting-edge training tool that combines advanced monitoring technologies with user-friendly features, making it an ideal choice for those serious about achieving their fitness goals. Whether you’re preparing for a race, improving your overall health, or simply looking to enhance your training routine, the RS800CX offers the insights and data necessary to elevate your performance.
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