User manual

76
Running Index
Cooper test
(m)
5 km (h:m-
m:ss)
10 km (h:m-
m:ss)
21.098 km
(h:mm:ss)
42.195 km (h:m-
m:ss)
60 3000 0:20:50 0:43:20 1:36:00 3:20:00
62 3100 0:20:10 0:41:50 1:32:30 3:13:00
64 3200 0:19:30 0:40:30 1:29:30 3:07:00
66 3300 0:18:50 0:39:10 1:26:30 3:01:00
68 3350 0:18:20 0:38:00 1:24:00 2:55:00
70 3450 0:17:50 0:36:50 1:21:30 2:50:00
72 3550 0:17:10 0:35:50 1:19:00 2:45:00
74 3650 0:16:40 0:34:50 1:17:00 2:40:00
76 3750 0:16:20 0:33:50 1:14:30 2:36:00
78 3850 0:15:50 0:33:00 1:12:30 2:32:00
HEART RATE ZONES
Polar heart rate zones introduce a new level of effectiveness in heart rate-based training. Training is divided
into five heart rate zones based on percentages of maximum heart rate. With heart rate zones, you can easily
select and monitor training intensities.
Target zone
Intensity % of HRmax*,
bpm
Example durations Training effect
MAXIMUM
90–100% 171–190 bpm
less than 5 minutes
Benefits: Maximal or near maximal
effort for breathing and muscles.
Feels like: Very exhausting for
breathing and muscles.
Recommended for: Very
experienced and fit athletes. Short
intervals only, usually in final
preparation for short events.
HARD 80–90% 152–172 bpm 2–10 minutes
Benefits: Increased ability to
sustain high speed endurance.
Feels like: Causes muscular
fatigue and heavy breathing.
Recommended for: Experienced
athletes for year-round training, and
for various durations. Becomes