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expenditure. Progress will require persistence.
Aerobic power is enhanced in sport zone 3 (Moderate). The training intensity is higher than in sport zones
1 and 2, but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed
by recovery. Cycling in this zone is especially effective for improving the efficiency of blood circulation in
the heart and skeletal muscles.
If your goal is to compete at top potential, you will have to train in sport zones 4 and 5. In these zones,
you cycle anaerobically, in intervals of up to 10 minutes. The shorter the interval, the higher the intensity.
Sufficient recovery between intervals is very important. The training pattern in zones 4 and 5 is designed
to produce peak performance.
When cycling in a certain sport zone, the mid-section of the zone is a good target, but don’t keep your
heart rate at that exact point all the time. Training intensity, recovery level, environmental and other such
factors will all contribute to heart rate responses. It is, therefore, important to pay attention to subjective
feelings of tiredness and to adjust the training program accordingly.
A simple way of making use of the sport zones is making your target heart rate zones. For further
instructions, see Plan Your Training (page 12).
After the session is over exercise duration in the sport zone is displayed. Access the Weekly display for the
sport zones you have been exercising in, and the time spent exercising in one. The Polar ProTrainer 5
software offers up to 10 sport zones to better serve your training needs and heart rate reserve.
OwnZone Training
Your cycling computer automatically determines an individual and safe exercise intensity zone: your
OwnZone. The unique Polar OwnZone defines your personal training zone for aerobic training. The function
guides you through your warm-up, and takes your present physical and mental condition into account. For
most adults, OwnZone corresponds to 65-85% of maximum heart rate
OwnZone can be determined in 1-5 minutes during a warm-up period by cycling, walking, jogging, or
doing some other sport. The idea is to start exercising slowly at a light intensity, and to gradually increase
intensity and heart rate. OwnZone is developed for healthy people. Some health conditions may cause
heart rate variability-based OwnZone determination to fail. These conditions include high 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 Determine Your OwnZone (page 23).
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.
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