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Endurance training programs are ideal for you, if running or cycling is incorporated in your main fitness
routine. Endurance programs improve cardiovascular fitness and are not targeted to any sport event.
Endurance training programs are continual i.e. the program will continue as long as you want to stop it.
The program guides you to train in the correct way by defining the training volume, training intensity and
training placement on weekdays, for the optimal fitness improvement.
The training program works together with the ZoneOptimizer feature, which means that the training
program sessions are modified according to your personal sport zones determined by the ZoneOptimizer.
For more information, see Polar ZoneOptimizer (page 43).
Suitable Program Starting Level for Everybody
Program level must be known before a suitable training module can be selected. The determination of the
program level can be done:
• automatically using your previous training history in polarpersonaltrainer.com
• or using a short questionnaire which you will have to fill in.
General programs are compiled of 4 week long training modules. Training module in level 1 is the least
demanding and the module in level 20 is the most demanding. Steps between 1-20 are linear, which
means that you can improve your fitness step by step (for example from level 7 to level 8 et cetera).
Training modules and your training activity are linked together so that training modules get more
challenging as your training activity increases, and also less challenging if your training activity decreases.
Beginner stage consists of levels 1-5. At this stage the 4 weeks training module contains mainly medium
and long training sessions; interval training sessions are given from level 5 onwards.
Moderate stage consists of levels 6-10. At this stage the 4 weeks training module contains mainly
medium, long and interval training sessions; tempo training sessions are given from level 11 onwards.
Advanced stage consists of levels 11-20. At this stage the 4 weeks training module contains mainly
medium, long, interval and tempo training sessions; easy training sessions are given from level 12
onwards.
For more information on Polar Endurance training programs see polarpersonaltrainer.com Help.
ENGLISH
Polar Smart Coaching 49