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standing still for 3 minutes.
After 3 minutes, the wrist unit will beep again and the test is finished.
A numerical and written interpretation of the result is displayed. Press DOWN to see your average heart
rate (bpm) while lying down (HRrest), the highest heart rate while standing up (HRpeak), and the average
heart rate while standing (HRstand).
You can interrupt the test in any phase by pressing STOP. Optimizer Test canceled is displayed.
If the training computer cannot receive your heart rate signal, the message Test failed. Check WearLink is
displayed. In which case, you should check that the transmitter electrodes are wet and that the textile
strap fits snugly.
After the Test
How to Interpret Results
The wrist unit calculates five heart rate and heart rate variability based parameters. The OwnOptimizer
values are calculated by comparing your latest results to previous ones. The wrist unit will display a
written description of your training status. The descriptions are defined in detail below.
Good Recovery (1)
Your heart rate is lower than average. This indicates that you have recovered very well. You can
continue training, including intensive exercise sessions.
Normal State (2)
Your heart rate is at a normal level. Go on with your training; include both light and intensive training
sessions, and recovery days.
Training Effect (3)
Your heart rate is higher than average. You may have exercised intensively in the previous days. You
have two choices: 1) rest or train lightly for one or two days, or 2) continue intensive training for one or
two days and then recover well. Other sources of stress such as the beginning of a fever or an attack of
the flu can result in the same kind of response.
Steady State (4)
Your heart rate has continuously been at a normal level for a long time now. Effective training requires
both heavy training and good recovery, and this should cause variation in your heart rate results. Your
OwnOptimizer result indicates that you have not had very intensive training or good recovery for a
while. Perform the test again after a rest or light training day. If the recovery is effective, your result
should show Good recovery.
Stagnant State (5)
Your heart rate is still at a normal level, and this has continued for a long time. The result indicates
that your training has not been intensive enough to develop optimally. To improve your condition
effectively, you should now include more intense or longer exercise sessions in your program.
Hard Training (6)
Your heart rate has been higher than average several times. You may have trained hard on purpose.
The result indicates overloading, and you should try to recover well now. To monitor your recovery,
perform the test again after one or two resting or easy training days.
Overreaching (7)
Your OwnOptimizer result indicates that you have had a very intensive training period for several days
or weeks. Your heart rate has continuously remained at a high level. This seriously indicates that you
should have a complete recovery period. The longer you have trained intensively, the longer the
recovery period required to recover. Perform the test again after at least two days of recovery.
Sympathetic Overtraining (8)
Your OwnOptimizer result indicates that you have had a very intensive training period for several days
or weeks, and your recovery has not been sufficient. This has resulted in a state of overtraining. To
return to a normal training state, rest for a carefully monitored recovery period. Follow your recovery by
Polar RS800CX User Manual 43