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function guides you through your warm-up, and takes your present physical and mental condition into
account. For most adults, OwnZone corresponds to 65-85% of maximum heart rate.
OwnZone can be determined in 1-5 minutes during a warm-up period by walking, jogging, or doing
some other sport. The idea is to start exercising slowly at a light intensity, and to gradually increase
intensity and heart rate. OwnZone is developed for use by healthy people. Some health conditions may
cause heart rate variability-based OwnZone determination to fail. These conditions include high blood
pressure, cardiac arrhythmias, and certain medications.
Listening to and interpreting the signals your body sends during physical exertion is an important part
of getting fit. Since warm-up routines differ for different types of exercise, and since your physical and
mental state may also vary from day to day (due to stress or illness), using the OwnZone function for
every session guarantees the most effective heart rate target zone for that particular type of exercise
and day.
Maximum Heart Rate
Maximum heart rate (HR
max
) is the highest number of heartbeats per minute (bpm) during maximum
physical exertion. It is individual and depends on age, hereditary factors, and fitness level. It may also
vary according to the type of sport performed. HR
max
is used to express exercise intensity.
Determining Maximum Heart Rate
Your HR
max
can be determined in several ways.
• The most accurate way is to have your HR
max
clinically measured, usually on a maximal treadmill or
by taking a bicycle stress test supervised by a cardiologist or exercise physiologist.
• You can also determine your HR
max
by taking a field test together with a training partner.
• You can obtain a HR
max
-p score that predicts your HR
max
by taking a Polar Fitness Test.
• HR
max
can also be estimated by using the commonly used formula: 220 - age, although research
shows that the method is not very accurate, especially for older persons or those who have been fit
for many years.
If you have done some hard training in recent weeks and know that you can safely reach maximum
heart rate, you can safely take a test to determine your HR
max
yourself. Having a training buddy with
you during the test is recommended. If you are uncertain, consult your physician before undertaking
the test.
Here is an example of a simple test.
Step 1: Warm up for 15 minutes on a flat surface, building up to your usual training pace.
Step 2: Choose a hill or stairwell that will take more than 2 minutes to climb. Run up the hill/steps
once, building to as hard a pace as you can hold for 20 minutes. Return to the base of the hill/steps.
Step 3: Run up the hill/steps again, building towards a pace you could just about hold for 3
kilometers. Note your highest heart rate. Your maximum is approximately 10 beats higher than the
noted value.
Step 4: Run back down the hill, allowing your heart rate to drop 30-40 beats per minute.
Step 5: Run up the hill/steps once again at a pace that you can only hold for 1 minute. Try to run
halfway up the hills/steps. Note your highest heart rate. This brings you close to your maximum heart
rate. Use this value as your maximum heart rate to set training zones.
Step 6: Make sure you get a good cool-down, a minimum of 10 minutes.
Heart Rate Value in a Sitting Position
HR
sit
is your average heart rate when completely still (i.e. while sitting). To easily determine HR
sit
,
wear your transmitter, sit down, and do not engage in any physical activity. For a more precise
measurement, repeat the procedure several times and calculate your average.
Heart Rate Reserve
Heart rate reserve (HRR) is the difference between maximum heart rate (HR
max
), and resting heart rate
(HR
rest
)*. HRR is used to calculate exercise heart rates. It is the range within which heart rate varies
depending on exertion level. HRR equals oxygen uptake reserve (VO
2
R).
Polar RS800CX User Manual 47