Cadence From The Wrist - Polar Electro M600 User Manual

Target zone Intensity % of
HR
* HR = Maximum heart rate (220-age).
max
** Heart rate zones (in beats per minute) for a 30-years-old person, whose maximum heart rate is 190 bpm (220–30).
Training in heart rate zone 1 is done at a very low intensity. The main training principle is that performance improves
when recovering after, and not only during training. Accelerate the recovery process with very light intensity training.
Training in heart rate zone 2 is for endurance training, an essential part of any training program. Training sessions in
this zone are easy and aerobic. Long-duration training in this light zone results in effective energy expenditure. Pro-
gress will require persistence.
Aerobic power is enhanced in heart rate 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. Training 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 heart rate zones 4 and 5. In these zones, you exer-
cise 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 target heart rate zones can be personalized by using a laboratory measured HRmax value, or by taking a
field test to measure the value yourself. When training in a target heart rate 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 heart rate target zone 1 to 3, the circulatory
system and heart rate will adjust in 3-5 minutes.
Heart rate responds to training intensity depending on factors such as fitness and recovery levels, as well as envir-
onmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your training program
accordingly.

CADENCE FROM THE WRIST

Cadence from the wrist gives you the option to get your running cadence without a separate stride sensor. Your
cadence is measured with a built-in accelerometer from your wrist movements.
Cadence from the wrist is available in the following sports: Walking, Jogging, Running, Road running, Track and field
running, Trail running, Treadmill running, and Ultra running.
To see your cadence during a training session, go to Polar Flow app > Sport profiles > tap the sport profile you want
to edit > Change settings / Edit > and add Running cadence to the Training views of the sport profile you use
when you run. You can also change the sport profile settings in the Polar Flow web service > Sport Profiles > Edit.
Example:
* Heart rate
max
zones**
Example dur- Training effect
ations
Feels like: Very easy, little strain.
Recommended for: For recovery and cool-
down, throughout training season.
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