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but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by recovery. Exercising in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles.

If your goal is to compete at top potential, you will have to train in sport zones 4 and 5. In these zones, you exercise anaerobically, in intervals of up to 10 minutes. The shorter the interval, the higher the intensity. Sufficient recovery between intervals is very important. The training pattern in zones 4 and 5 is designed to produce peak performance.

The Polar sport zones can be personalized by using a laboratory measured HRmax value, or by taking a field test to measure the value yourself. When exercising in a sport zone, try to make use of the entire zone. The mid-zone is a good target, but keeping your heart rate at that exact level all the time is not necessary.

Heart rate gradually adjusts to training intensity. For instance, when crossing from sport zone 1 to 3, the circulatory system and heart rate will adjust in 3-5 minutes.

Heart rate responds to exercise intensity depending on factors such as fitness and recovery levels, as well as environmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your training program accordingly.

A simple way of making use of the sport zones is to work with target heart rate zones. For further instructions, see Plan Your Training (page 9).

After the exercise, exercise duration is displayed in sport zones. Access the Weekly display to see in which sport zones you have been exercising, and for how long.

The Polar ProTrainer 5 offers up to 10 sport zones to better serve your training needs and heart rate reserve.

OwnZone Training

Your training computer determines automatically an individual and safe exercise intensity zone: your OwnZone. The unique Polar OwnZone defines your personal training zone for aerobic training. The function guides you through your warm-up, and takes your present physical and mental condition into account. For most adults, OwnZone corresponds to 65-85% of maximum heart rate.

OwnZone can be determined in 1-5 minutes during a warm-up period by walking, jogging, or doing some other sport. The idea is to start exercising slowly at a light intensity, and to gradually increase intensity and heart rate. OwnZone is developed for use by healthy people. Some health conditions may cause heart rate variability-based OwnZone determination to fail. These conditions include high blood pressure, cardiac arrhythmias, and certain medications.

Listening to and interpreting the signals your body sends during physical exertion is an important part of getting fit. Since warm-up routines differ for different types of exercise, and since your physical and mental state may also vary from day to day (due to stress or illness), using the OwnZone function for every session guarantees the most effective heart rate target zone for that particular type of exercise and day.

Maximum Heart Rate

Maximum heart rate (HRmax) is the highest number of heartbeats per minute (bpm) during maximum physical exertion. It is individual and depends on age, hereditary factors, and fitness level. It may also vary according to the type of sport performed. HRmax is used to express exercise intensity.

Determining Maximum Heart Rate

Your HRmax can be determined in several ways.

•The most accurate way is to have your HRmax clinically measured, usually on a maximal treadmill or by taking a bicycle stress test supervised by a cardiologist or exercise physiologist.

•You can also determine your HRmax by taking a field test together with a training partner.

•You can obtain a HRmax-p score that predicts your HRmax by taking a Polar Fitness Test.

•HRmax can also be estimated by using the commonly used formula: 220 - age, although research shows that the method is not very accurate, especially for older persons or those who have been fit for many

54Background Information

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Polar RS800CX user manual OwnZone Training, Determining Maximum Heart Rate
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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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