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interval and a 3-minute recovery period, repeated 5 times. The session ends with a 15-minute
cool-down.
•
OwnZone: Basic OwnZone-based exercise with moderate intensity. Suggested duration 45 minutes.
The running computer is able to determine your individual aerobic (cardiovascular) heart rate zone
automatically. This is called OwnZone. 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 running computer.
After selecting the exercise, the following options are displayed. Select the desired option and press
OK.
•
Select the exercise as a default exercise. The next time you train, your running computer will offer
this exercise as a default.
•
View the exercise settings. Scroll UP or DOWN to view:
1. Basic exercise with 1-3 exercise zones: target heart rate or speed/pace* limits for each zone,
timer/distance* for the zone, or
2. Exercise created with the software: name, description, target exercise time. (Press and hold LIGHT
to view the exercise phases and chosen sport profile.)
•
Edit Basic or OwnZone exercise to fit your needs. You can also edit exercise created with the running
computer. For further information, see Create New Exercises. If you have created exercise with the
software that includes phases, you cannot edit them with the running computer.
•
Rename Basic, Interval or other exercise created with the running computer.
•
Default - Return to default settings of Basic, Interval or OwnZone exercise.
•
Delete exercise you have created using the running computer or the software.
Create New Exercises
Create a New Exercise with Zones
Create your own exercises with the running 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, go to section Create a
new exercise without zones.
2. Choose Zone type:
A. heart rate zones
B. speed/pace* zones
Press OK. Continue according to your choice.
A. 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.
Polar sport zones are heart rate intensity areas expressed as percentages of your maximum heart rate.
Five different sport zones are set in the running 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%
HRmax). 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.
•
Manual: Set the high and low zone limits as bpm or HR% / HRR% and press OK.
Continue to step 3.
B. If you selected speed/pace* zones, set the high and low zone limits. Press OK.
Polar RS400 User Manual 10