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Basic & Steady state training,
long
Basic & Steady state training
Basic training, long
Basic training
Recovery training
TRAINING LOAD AND RECOVERY
The training load feature in the Diary in Polar Flow web service will conveniently tell you how hard your training ses-
sion was, and how much time is needed for complete recovery. This feature tells you if you have recovered enough for
your next session, helping you find the balance between rest and training. In Polar Flow web service you can control
your total workload, optimize your training, and monitor your performance development.
Training load takes into consideration different factors which affect your training load and recovery time, such as
heart rate during training, duration of training, and your individual factors, e.g. sex, age, height, and weight. Continu-
ous monitoring of training load and recovery will help you recognize personal limits, avoid over or under training, and
adjust training intensity and duration according to your daily and weekly targets.
Training Load feature helps you to control total workload, optimize your training, and monitor your performance
development. The feature makes different kinds of training sessions comparable with each other, and helps you to
find the perfect balance between rest and training.
FITNESS TEST
The Polar Fitness Test is an easy, safe and quick way to estimate your aerobic (cardiovascular) fitness at rest. The res-
ult, Polar OwnIndex, is comparable to maximal oxygen uptake (VO
fitness. Your long-term training background, heart rate, heart rate variability at rest, gender, age, height, and body
weight all influence OwnIndex. The Polar Fitness Test is developed for use by healthy adults.
Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The better
your aerobic fitness, the stronger and more efficient your heart is. Good aerobic fitness has many health benefits. For
example, it helps in decreasing the risk of high blood pressure and your risk of cardiovascular diseases and stroke. If
you want to improve your aerobic fitness it takes, on average, six weeks of regular training to see a noticeable change
in your OwnIndex. Less fit individuals see progress even more rapidly. The better your aerobic fitness, the smaller the
improvements in your OwnIndex.
Aerobic fitness is best improved by training types that use large muscle groups. Such activities include running, cycling,
walking, rowing, swimming, skating, and cross-country skiing. To monitor your progress, start by measuring your
OwnIndex a couple of times during the first two weeks in order to get a baseline value, and then repeat the test
approximately once a month.
Great! This long session improved your basic endurance and your body's ability to burn fat
during exercise. It also developed the endurance of your muscles and your aerobic fitness.
Great! You improved your basic endurance and your body's ability to burn fat during exer-
cise. This session also developed the endurance of your muscles and your aerobic fitness.
Great! This long, low intensity session improved your basic endurance and your body's ability
to burn fat during exercise.
Well done! This low intensity session improved your basic endurance and your body's ability
to burn fat during exercise.
Very nice session for your recovery. Light exercise like this allows your body to adapt to your
training.
Benefit
), which is commonly used to evaluate aerobic
2max
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