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If your goal is to compete at top potential, you will have to train in heart rate zones 4 and 5. In these zones, you
exercise anaerobically in intervals of up to 10 minutes. The shorter the interval, the higher the intensity. Suf-
ficient recovery between intervals is very important. The training pattern in zones 4 and 5 is designed to pro-
duce peak performance.
The Polar target heart rate zones can be personalized by using a laboratory measured HRmax value, or by tak-
ing a field test to measure the value yourself. When training in a target heart rate zone, try to make use of the
entire zone. The mid-zone is a good target, but keeping your heart rate at that exact level all the time is not
necessary. Heart rate gradually adjusts to training intensity. For instance, when crossing from heart rate tar-
get zone 1 to 3, the circulatory system and heart rate will adjust in 3-5 minutes.
Heart rate responds to training intensity depending on factors such as fitness and recovery levels, as well as
environmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your training
program accordingly.
SMART CALORIES
The most accurate calorie counter on the market calculates the number of calories burned. The energy
expenditure calculation is based on:
l Body weight, height, age, gender
l Individual maximum heart rate (HR
max
)
l Heart rate during training
l Individual maximal oxygen uptake (VO2
max
)
SPEED ZONES
With the speed/pace zones you can easily monitor speed or pace during your session, and adjust your
speed/pace to achieve the targeted training effect. The zones can be used to guide the efficiency of your train-
ing during sessions, and help you mix up your training with different training intensities for optimal effects.
SPEED ZONES SETTINGS
The speed zone settings can be adjusted in the Flow web service. They can be turned on or off in the sport pro-
files they are available in. There are five different zones, and zone limits can be manually adjusted or you can
use the default ones. They are sport specific, allowing you to adjust the zones to best suit each sport. The
zones are available in running sports (including team sports that involve running), cycling sports as well as
rowing and canoeing.
Default
If you choose Default, you cannot change the limits. The default zones are an example of speed/pace zones
for a person with a relatively high fitness level.
Free