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• Benefits: Improves basic endurance and helps recovery
• Feels like: Comfortable, easy breathing, low loading for
muscles, light sweating
• Recommended for: Everybody
Troubleshooting
• User information missing is displayed > Enter the missing user information.
• Fitness test result required is displayed > You need to perform the Fitness Test.
Read more about training in Training Articles at http://articles.polar.fi.
Change/End your program
• To change your fitness goal, create a new program in Menu > Applications > Training program > Change
program. For instance, if you have started with weight loss program and have achieved your goal, change
your goal to Improve Fitness or Maximize Fitness.
• To end your active training program, select Menu > Applications > Training program > End program >
End Program? Select Yes.
To view the results of your previous program:
Select Menu > Applications > Training program > Results of past prog. The following information is
displayed:
• Start date and Duration: The start date and the duration of the training program.
• Excel. wks and Calories: The number of excellent training weeks (100% of target reached) vs. total
number of training weeks and the calories expended during the program.
• Before/After: Your Fitness Test result (OwnIndex) or your weight (when weight loss program active)
before and after the program.
Test Your Fitness Level
To train right and to monitor your progress, it is important to know your current fitness level. The Polar
Fitness Test
TM
is an easy and quick way to measure your cardiovascular fitness. The test is performed at
rest.
As a result you will get a value called OwnIndex. OwnIndex is comparable to maximal oxygen uptake
(VO2max ), which is a commonly used aerobic fitness measure. Read more on how to interpret the results in
Interpret Your Fitness Test Results.
The OwnIndex value also affects the accuracy of the training program and calorie calculation during
training.
The test is developed for healthy adults. To make sure the test is reliable, take the following issues into
consideration:
• Avoid distractions. The more relaxed you are and the more peaceful the testing environment is, the more
accurate the test result will be (for instance, no television, telephone or talking).
• Avoid heavy physical effort, alcohol and unprescribed pharmacological stimulants on the test day and the
day before.
• Avoid eating a heavy meal or smoking 2-3 hours prior to the test.
• Always perform the test in similar conditions and at the same time.
• Make sure that your user information is correct.
Perform Polar Fitness Test
1. Wear the heart rate sensor, lie down and relax for 1-3 minutes.
ENGLISH
6 Before Training