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cool-down.
• OwnZone: The training computer automatically determines your individual aerobic (cardiovascular)
heart rate zone. This is called OwnZone. Suggested duration for the exercise is 45 minutes. For
further information, see Determine Your OwnZone. Additional background information can be found
in OwnZone Training.
• Add new: Create and save your own basic exercise. You can store a total of 10 exercises + 1 Free
exercise in your training computer.
After selecting the exercise, 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 training computer will offer
this exercise as a default.
2. View the exercise settings. Scroll UP or DOWN to view:
a. Basic exercise with 1-3 exercise zones: target heart rate zone, speed/pace or cadence limits
for each zone, timer/distance* for the zone, or
b. Exercise created with the software: name, description, target exercise time. (Press and hold
LIGHT to view the exercise phases and chosen sport profile.)
3. Edit Basic or OwnZone exercise according to personal requirements. You can also edit an exercise
created with the training computer. For further information, see Create New Exercises. If you
created an exercise with the software that includes phases, you cannot edit them with the training
computer.
4. Rename Basic, Interval or other exercise created with the training computer.
5. Default - Return to default settings of Basic, Interval or OwnZone exercise.
6. Delete exercises created with the training computer or the software.
Create New Exercises
Create a New Exercise with Zones
Create your own exercises with the training computer. You can create more diversified exercises by
using Polar ProTrainer 5. For further information, see software help.
Select Settings > Exercises > Add new
1. Set the Number of zones for the exercise (0-3) and press OK. For 0 zones, see Create a New
Exercise without Zones.
2. Choose Zone type:
• Heart rate
For heart rate zones, select sport zones, or manual heart rate zones. Press OK.
Sport zone: Select one of the sport zones (e.g. Z1: 50-59%) for your exercise. Press OK to
continue to step 3.
Polar sport zones are heart rate intensity areas expressed as percentages of your maximum
heart rate. Five different sport zones are set in the training computer as a default: very light
(50-59% HR
max
), light (60-69% HR
max
), moderate (70-79% HR
max
), hard (80-89% HR
max
),
and maximum (90-99% HR
max
). Default HR
max
value is usually age-based, but if you know
your aerobic and anaerobic thresholds, have had your predicted maximum heart rate (HR
max
-p)
measured in a Polar Fitness Test
TM
, tested your maximum heart rate yourself or in a lab, then
you can define sport zones to better suit your training needs. For more information, see
ProTrainer 5 software help.
Manual: Set the high and low zone limits as bpm or HR% / HRR% and press OK to continue to
step 3.
• Speed/pace (optional s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D required)
For speed/pace zones, set the high and low zone limits. Press OK to continue to step 3.
• Cadence (optional s3 stride sensor or cadence sensor W.I.N.D. required)
For cadence zones, set the high and low zone limits. Press OK to continue to step 3.
3. Set Zone guide to change zone after a specified time or distance*. During your workout, the training
Polar RS800CX User Manual 7