User Manual

inadequate recovery period, you may experience a decrease in performance as a result of high training volumes, instead
of improvement. Polar OwnOptimizer is an easy and reliable way to determine whether your training program is optimally
developing your performance. Polar OwnOptimizer is developed for use by healthy adults.
Polar OwnOptimizer is a modification of a traditional orthostatic overtraining test. It is a perfect tool, embedded in the
cycling computer, for everyone training regularly, at least three times a week, for fitness improvement or to reach
competitive targets. This feature is based on heart rate and heart rate variability measurements taken during an orthostatic
test (standing up from relaxed resting). OwnOptimizer helps you to optimize your training load during a training program
so that you experience an increase in performance and do not undertrain or overtrain in the long run. Polar OwnOptimizer
is based on regular long-term measurements of five heart rate parameters. Two of these five values are calculated at rest,
one while standing up, and two while standing. Each time you perform the test, the cycling computer saves the heart rate
values and compares them to the previous values registered.
Before the Test
Baseline Tests
When you use OwnOptimizer for the first time, six baseline tests should be conducted over a period of two weeks to
determine your personal baseline value. These baseline measurements should be taken during two typical basic training
weeks, not during heavy training weeks. The baseline measurements should include tests taken after a training day and
after recovery days.
Monitoring OwnOptimizer Values
A
fter the baseline recordings, you should continue to perform the test 2-3 times a week. Test yourself weekly in the
morning following both a recovery day and a heavy training day (or a series of heavy training days). An optional third test
can be performed after a normal training day. OwnOptimizer may not provide reliable information during detraining or in a
very irregular training period. If you take a break from exercise for 14 days or longer, the baseline tests should be
performed again.
Performing the Test
The test should always be taken in standardized/similar conditions in order to get the most reliable results. It is
recommended that you take the test in the morning before breakfast. The following basic requirements apply:
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Wear the transmitter. For further information, see Wear the Transmitter.
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You should be relaxed and calm.
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You can be seated in a relaxed position or lying in bed. The position should always be the same when you do the
test.
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The test can take place anywhere – at home, in the office, at a health club – as long as the test environment is
peaceful. There should be no disturbing noises (for example, television, radio or telephone) or other people talking
to you.
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