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performance level improves during recovery after training, not only during training. You can accelerate
your recovery process with very light intensity training.
Sport zone 2 is for endurance training, an essential part of any training program. Running sessions in
this zone are easy andaerobic. Long-duration training in this light zone results in effective energy
expenditure. Progress will require persistence.
Aerobic power is enhanced in sport zone 3. The training intensity is higher than in sport zones 1 and
2, but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by
recovery. Running in this zone is especially effective for improving the efficiency of blood circulation in
the heart and skeletal muscles.
If your goal is to compete at top potential, you will have to train in sport zones 4 and 5. In these zones,
you run anaerobically, in intervals of up to 10 minutes. The shorter the interval, the higher the
intensity. Sufficient recovery between intervals is very important. The training pattern in zones 4 and 5
is designed to produce peak performance.
The Polar sport zones can be personalized by using a laboratory measured HR
max
value, or by taking a
field test to measure the value yourself. When running in a sport zone, try to make use of the entire
zone. The mid-zone is a good target, but keeping your heart rate at that exact level all the time is not
necessary. Heart rate gradually adjusts to training intensity. For instance, when crossing from sport
zone 1 to 3, the circulatory system and heart rate will adjust in 3-5 minutes.
Heart rate responds to exercise intensity depending on factors such as fitness and recovery levels, as
well as environmental, factors. It is important to look out for subjective feelings of fatigue, and to
adjust your training program accordingly.
A simple way of making use of the sport zones is making your target heart rate zones. For further
instructions, see Plan Your Training.
After the exercise, exercise duration is displayed in sport zones. Access the Weekly display to see in
which sport zones you have been exercising, and the duration spent in each sport zone.
The Polar ProTrainer 5 offers up to 10 sport zones to better serve your training needs and heart rate
reserve.
OwnZone Training
Your running computer determines automatically an individual and safe exercise intensity zone: your
OwnZone. The unique Polar OwnZone defines your personal training zone for aerobic training. The
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.
Polar RS400 User Manual 38