User manual

1. The ZoneOptimizer determination starts. Start increasing your heart
rate slowly to 100 bpm. Spend at least 2 minutes above 70 bpm but
below 100 bpm.
This can be achieved by standing or with very light training intensity,
for example, walking slowly.
Because at this stage there is still a lot of heart rate variability, it’s
easy to detect daily changes. The alarm will sound, when the first part
of the determination is finished.
Phase 2. Warming up: heart rate rises slowly and heart rate variability decreases.
2. Continue training at light intensity. Increase heart rate gradually, and
keep it between 100 – 130 bpm for two minutes.
This can be achieved, for example, by walking briskly, or by
cycling/jogging at low intensity during warm up.
During this phase heart rate variability starts decreasing, and the body prepares for
higher intensities. The alarm will sound when the second part of the ZoneOptimizer
determination is finished.
The ZoneOptimizer determination may already finish here, if the heart rate
variation limit is reached .
Phase 3. Heart rate variability levels off.
3. Gradually increase your heart rate above 130 bpm (or 75% of your
HRmax) and keep it there.
This is the training phase where heart rate variability starts being at a
very low level, or it can almost disappear. All heart rate zone limits are
adjusted when your heart rate variation disappears. The duration of
the last phase is 6 minutes at maximum and you need to be above
130 bpm minimum of 30 seconds, or until your heart rate variation
can no longer be detected.
The alarm will sound, when the third and final part of the
determination is finished.
4. After the determination is finished, the training computer displays one
of the following:
• Default sport zones (heart rate zones) in use. The determination was
not successful. The Polar sport zone (heart rate) limits will be used.
• Sport zones optimized. Heart rate zones on higher level. The limits
have been raised compared to your average ZoneOptimizer limits. You
may consider having a high intensity training session today.
• Sport zones optimized. Heart rate zones on normal level. The limits
have been raised or lowered only slightly compared to your average
ZoneOptimizer limits. You can train as normal.
• Sport zones optimized. Heart rate zones on lower level. The limits
have been lowered compared to your average ZoneOptimizer limits. You
may consider having a low intensity recovery training session today.
5. After you have received and read the feedback, press any button,
except LIGHT, to exit the message display and continue your training
session.
ENGLISH
16 Training