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4. PREPARE FOR TRAINING
Plan Your Training
Exercise Types
You can utilize the installed ready-made exercises or create new ones on your cycling computer. Plan
and create more versatile exercises and transfer them to your cycling computer by using the Polar
ProTrainer 5 training software. For more information on how to transfer the exercises, see 8. Training
Program.
Select Settings > Exercise
The Exercises menu shows a list of exercises.
Navigate through the options with UP or DOWN
• Free: Free exercise with no settings.
• Basic: Training with moderate intensity. Duration around 45 min.
• OwnZone: OwnZone-based exercise with moderate intensity. The cycling computer is able to
automatically determine your individual aerobic (cardiovascular) heart rate zone during warm-up.
This is called OwnZone. Suggested duration 45 minutes. For further information, see Determine
Your OwnZone. For additional background information, see OwnZone Training.
• Interval: Interval training starts with a 15-minute warm-up, followed by a 5 km interval (work phase)
and a 5-minute recovery period, repeated 3 times. The session ends with a 15-minute cool-down.
• Add new: Create and save your own exercise. Store a total of 10 exercises + 1 Free exercise in your
cycling computer.
After selecting the desired exercise (Free, Basic, OwnZone, Interval or Add new), the following options
are displayed. Select the desired option and press OK.
1. Select the exercise as a default exercise. The next time you train, your cycling computer will offer
this exercise as default.
2. View the exercise settings. Scroll UP or DOWN to view:
a. Exercise in 1-3 exercise zones: target heart rate, speed/cadence*/power* limits for each zone,
timer/distance for the zone, or
b. Exercise using phases: name, description, target exercise time. (Press and hold LIGHT to view
the exercise phases and chosen sport profile.)
3. Edit Basic or OwnZone exercise to fit your needs. You can also edit exercise created with the
cycling computer. For further information, see Create New Exercises With Your Cycling Computer.
If you created exercise with the Polar ProTrainer 5 software that includes phases, you cannot edit
them with the cycling computer.
4. Rename Basic, Interval or other exercise created with the cycling computer.
5. Default Return to default settings of Basic, Interval or OwnZone exercise.
6. Delete exercise you created using the cycling computer or the Polar ProTrainer 5 software.
* Optional sensor required.
Create New Exercises With Your Cycling Computer
Create a New Exercise with Zones
Polar CS600X User Manual 9