User Manual

HR
max
= Maximum heart rate (220-age).Example: 30 years old, 220–30=190 bpm.
Cycling in sport zone 1 (Very light) is done at very low intensity. The main training principle is that performance level
improves after training during the recovery period, not only during training. You can accelerate your recovery process with
very light intensity training.
Sport zone 2 (Light) is for endurance training, an essential part of any training program. Cycling sessions in this zone are
easy and aerobic. Long-duration training in this light zone results in effective energy expenditure. Progress will require
persistence.
A
erobic power is enhanced in sport zone 3 (Moderate). The training intensity is higher than in sport zones 1 and 2, but still
mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by recovery. Cycling 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 cycle
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.
When cycling in a certain sport zone, the mid-section of the zone is a good target, but don’t keep your heart rate at that
exact point all the time. Training intensity, recovery level, environmental and other such factors will all contribute to heart
rate responses. It is, therefore, important to pay attention to subjective feelings of tiredness and to adjust the training
program accordingly.
A
simple way of making use of the sport zones is making your target heart rate zones. For further instructions, see Plan
your training.
A
fter the session is over exercise duration in the sport zone is displayed. Access the Weekly display for the sport zones
you have been exercising in, and the time spent exercising in one. The Polar ProTrainer 5 software offers up to 10 sport
zones to better serve your training needs and heart rate reserve.
OWNZONE TRAINING
Your cycling computer automatically determines 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 cycling, 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 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
Pa
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manual\CS600\ch11.html