Maximum Heart Rate; Resting Heart Rate; Vo2Max - Polar Electro Vantage M User Manual

MAXIMUM HEART RATE

Set your maximum heart rate, if you know your current maximum heart rate value. Your age-predicted
maximum heart rate value (220-age) is displayed as a default setting when you set this value for the first
time.
HR is used to estimate energy expenditure. HR
max
during maximum physical exertion.The most accurate method for determining your individual HR
to perform a maximal exercise stress test in a laboratory. HR
intensity. It is individual and depends on age and hereditary factors.

RESTING HEART RATE

Your resting heart rate is the lowest number of heartbeats per minute (bpm) when fully relaxed and
without distractions. Your age, fitness level, genetics, health status and sex affect the resting heart rate.
A typical value for an adult is 55–75 bpm, but your resting heart rate can be significantly lower than that,
for example, if you're very fit.
It's best to measure your resting heart rate in the morning after a good night's sleep, right after you wake
up. It's OK to go to the bathroom first if it helps you to relax. Don't do any strenuous training leading up
to the measurement and make sure you're fully recovered from any activity. You should do the meas-
urement more than once, preferably on consecutive mornings, and calculate your average resting heart
rate.
To measure your resting heart rate:
1. Wear your watch. Lie down on your back and relax.
2. After about 1 minute, start a training session on your wearable. Choose any sport profile, for
example Other indoor.
3. Lie still and breathe calmly for 3–5 minutes. Don't look at your training data during the meas-
uring.
4. Stop the training session on your Polar device. Sync the wearable with the Polar Flow app or web
service and check the training summary for the value of your lowest heart rate (HR min)—this is
your resting heart rate. Update your resting heart rate to your physical settings in Polar Flow.
VO
2MAX
Set your VO2 .
max
VO2 (maximal oxygen uptake, maximal aerobic power) is the maximal rate at which oxygen can be
max
used by the body during maximal exercise; it is related directly to the maximal capacity of the heart to
deliver blood to the muscles. VO2
is the highest number of heartbeats per minute
max
can be measured or predicted by fitness tests (e.g. maximal
max
29
is also crucial when determining training
max
is
max