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3.3.2 AUTOMATIC LIMITS (AUTOMATIC)
Automatic limits are determined using an age-based formula (220 minus age). The limits are displayed either in beats per minute (bpm) or as
a percentage (%) of your maximum heart rate. Your date of birth is required for the cycling computer to calculate the automatic limits.
Choose automatic limits in four exercise intensities:
HARD
80-90% HR
max
. For relatively short exercise at high intensity, for example cycling anaerobically in intervals of up to 12 minutes. The shorter
the interval, the higher the intensity. Make sure you recover suffi ciently between intervals.
MODERATE
70-80% HR
max
. Enhances aerobic power. Training may consist of long intervals, such as uphill or high-cadence intervals.
LIGHT
60-70% HR
max
. Endurance training at this easy pace increases metabolic economy. It helps save glycogen for higher intensities, and uses fat
as the main source of energy. It also prepares your body for higher intensity training.
BASIC
Basic intensity zone (65-85% HR
max
) is suitable for general aerobic exercise.
Tip: Consult with your personal cycling coach and create your own training program at polarpersonaltrainer.com.