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to your individual normal values from the past four weeks
Your training history (Cardio Load status)
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A disclaimer if we don't have enough data yet to give you accurate feedback. The more you use this feature the more
accurate recovery feedback you'll get.
ORTHOSTATIC TEST
The Orthostatic test is a generally used tool for monitoring the balance between training and recovery. It allows you to
track how your body responds to training. In addition to training induced changes, there are many other factors that can
affect your Orthostatic test results, such as mental stress, sleep, latent illness and environmental changes
(temperature, altitude) to mention a few.
The test is based on measuring heart rate and heart rate variability. Changes in heart rate and heart rate variability
reflect changes in the autonomic regulation of the heart.
Performing the test
You can perform the test using either a paired Polar heart rate sensor or the wrist-ECG measurement on your watch.
The test lasts for four minutes, and to make sure that your results are as reliable as possible, you need to perform the
test in similar conditions every time – we recommend that you take the test in the morning before breakfast. Do the test
regularly to establish your individual baseline. Sudden deviations from your averages could signify that something is
off-balance. See the instructions below:
How to take the Orthostatic test using the wrist-ECG measurement on your watch
You should be relaxed and calm during the test.
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There should be no disturbing noises (for example, television, radio or telephone) or other people talking to you.
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It is recommended to perform the test regularly and at the same time of day in the morning after waking up to
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get comparable test results.
On your watch, choose Tests > Orthostatic test > Start test. The watch starts searching for your heart rate. When
your heart rate is found Lie down & relax is shown on the display.
Keep your finger still on the top left button (LIGHT) of your watch. Don't press it.
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You can be seated in a relaxed position or lying in bed. The position should always be the same when you do
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the test.
The first part of the test lasts for two minutes. Try to keep as still as possible.
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After two minutes, you'll be notified to stand up. Stand up and remain standing for another two minutes until
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the watch beeps again, and the test is finished.
When you get up, you can let go of the watch button. Be sure to return your finger to the button as
soon as possible after you've gotten up.
You can interrupt the test in any phase by pressing BACK. Test canceled is then displayed.
How to take the Orthostatic test using a paired Polar heart rate sensor
For the Orthostatic test, you need to use a Polar H9/H10 heart rate sensor (an H6 or H7 heart rate sensor can also be
used if you have one).
Moisten the electrode area of the strap and wear the strap snugly around your chest.
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You should be relaxed and calm during the test.
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There should be no disturbing noises (for example, television, radio or telephone) or other people talking to you.
l
It is recommended to perform the test regularly and at the same time of day in the morning after waking up to
l
get comparable test results.
On your watch, choose Tests > Orthostatic test > Start test. The watch starts searching for your heart rate. When
your heart rate is found Lie down & relax is shown on the display.
You can be seated in a relaxed position or lying in bed. The position should always be the same when you do
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the test.
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