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4. PREPARE FOR TRAINING
Plan Your Training
Exercise Types
You can utilize the installed ready-made exercises or create your own using the training computer. Create
more versatile ones and transfer them to the training computer by using the Polar ProTrainer 5.
Select Settings > Exercise
The Exercise menu shows a list of exercises. Navigate through the options with UP or DOWN and view the
exercise by pressing OK.
• Free: Free exercise with no preset settings.
• Basic: Basic training with moderate intensity. Duration around 45 min.
• Interval: Basic interval training. Exercise starts with a 15-minute warm-up, followed by a 1km interval
and a 3-minute recovery period, repeated 5 times. The session ends with a 15-minute 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 (page 21). Additional background information can be found in
OwnZone Training (page 54).
• 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 (page 9). 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
ENGLISH
Prepare For Training 9