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Once a programmed exercise is over, this display shows that the exercise is completed, Ride
1 completed will appear.
The cycling computer enters Free exercise mode, and you can continue exercising without
settings. The exercise is recorded and filed.
For further information on planning the sessions and transferring them to your cycling computer with
the Polar ProTrainer 5 software, consult software help.
Functions During Exercise
Change the same settings in a programmed exercise as with any other exercise type. For further
information on different functions during exercise, see Button Functions.
The programmed exercise uses the sport profile settings set in the Polar ProTrainer 5 software. If you
change the cycling computer settings during exercise (e.g. HR view), the changes will only apply to the
current exercise. Next time you start the same exercise, the cycling computer will use the sport profile
settings defined in the software.
Lap Menu
To see the lap menu during programmed exercise, press and hold OK. Scroll between options with UP
or DOWN and select with OK. The contents of the lap menu depend on your exercise.
• End phase: End current phase and move to the next phase in the exercise.
• Jump to: Move to any other phase in your exercise.
To view exercise results Select File > Exercise log
After completing a programmed exercise, your training data will be saved under File. For further
information, see Analyze Exercise Results.
9. TESTS
Polar Fitness Test™
Select Test > Fitness
The Polar Fitness Test™ is an easy, safe, and quick way to measure your aerobic (cardiovascular)
fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO
2max
), which is
commonly used to evaluate aerobic fitness. Your long-term level of physical activity, heart rate, heart
rate variability at rest, gender, age, height, and body weight all influence OwnIndex. The Polar Fitness
Test is developed for use by healthy adults.
Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body.
The better your aerobic fitness, the stronger and more efficient your heart is. Good aerobic fitness has
many health benefits. For example, it helps in decreasing high blood pressure and your risk of
cardiovascular diseases and stroke. If you want to improve your aerobic fitness it takes, on average, six
weeks of regular training to see a noticeable change in your OwnIndex. Less fit individuals see progress
even more rapidly. The better your aerobic fitness, the smaller the improvements in your OwnIndex.
Aerobic fitness is best improved by exercise types that use large muscle groups. Such activities
include running, cycling, walking, rowing, swimming, skating, and cross-country skiing.
To monitor your progress, start by measuring your OwnIndex a couple of times during the first two
weeks in order to get a baseline value, and then repeat the test approximately once a month.
With the Polar Fitness Test, you can also calculate the predicted maximum heart rate value (HR
max
-p).
The HR
max
-p score predicts your individual maximum heart rate more accurately than the age-based
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