User Manual

target zone for that particular type of exercise and day.
For more information on how to determine your OwnZone see Determine Your OwnZone
.
MAXIMUM HEART RATE
Maximum heart rate (HR
max
) 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 for different types of sports. HR
max
is used to express exercise intensity.
Determining Maximum Heart Rate
Your HR
max
can be determined in several ways.
The most accurate way is to have your HR
max
clinically measured. A stress test supervised by a cardiologist or exercise
physiologist is usually performed on a treadmill or a maximal treadmill/ bicycle.
You can also determine your HR
max
by taking a field test together with a training partner.
A
n estimate or a HR
max
-p score that predicts your HR
max
can be obtained by taking a Polar Fitness Test.
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 years.
If you have done some hard training in recent weeks and know that you can safely reach maximum heart rate, you can
safely take a test to determine your HR
max
yourself. Having a training buddy during the test is recommended. If you are
uncertain, consult your physician before undertaking the test.
Here is an example of a simple test.
Step 1:
Warm up for 20 minutes on a flat surface, building up to your usual training pace.
Step 2:
Choose a hill that will take more than 2 minutes to climb. Cycle up the hill once, building to as hard a pace as you
can hold for 20 minutes. Return to the base of the hill.
Step 3:
Cycle up the hill again, building towards a pace you could just about hold for 10 minutes. Note your highest heart
rate. Your maximum is approximately 10 beats higher than the noted value.
Step 4:
Cycle back down the hill, allowing your heart rate to drop 30-40 beats per minute.
Step 5:
Cycle up the hill once again at a pace that you can only hold for 1 minute. Try to cycle halfway up the hills. Note
your highest heart rate. This brings you close to your maximum heart rate. Use this value as your maximum heart rate to
set training zones.
Step 6:
Make sure you get a good cool-down, a minimum of 15 minutes.
Pa
g
e 3 of 611. Backround Information
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