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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 target zone for that particular type of exercise
and day.
For more information on how to determine your OwnZone see ???.
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.
An 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.
Heart Rate Value in a Sitting Position
HR
sit
is your average heart rate when completely still (i.e. while sitting). To easily determine HR
sit
,
wear your transmitter, sit down, and do not engage in any physical activity. For a more precise
measurement, repeat the procedure several times and calculate your average.
Heart Rate Reserve
Heart rate reserve (HRR) is the difference between maximum heart rate (HR
max
), and resting heart rate
(HR
rest
)*. HRR is used to calculate exercise heart rates. It is the range within which heart rate varies
depending on exertion level. HRR equals oxygen uptake reserve (VO
2
R).
Exercise heart rate can be determined by using the Karvonen formula**. Add the given percentage of
heart rate reserve to resting heart rate.
Exercise HR = % of target intensity (HR
max
– HR
rest
) + HR
rest
Example:
Polar CS400 User Manual 38