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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 environmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your
training program accordingly.
SMART CALORIES
The most accurate calorie counter on the market calculates the number of calories burned. The energy
expenditure calculation is based on:
•
Body weight, height, age, gender
•
Individual maximum heart rate (HR
•
Heart rate during training
•
Individual maximal oxygen uptake (VO2
•
Altitude
SPEED AND POWER ZONES
With the speed and power zones you can easily monitor speed or power during your session, and adjust
your speed or power to achieve the targeted training effect. The zones can be used to guide the
efficiency of your training during sessions, and help you mix different training intensities for optimal
results.
SETTINGS
The speed and power zone settings can be adjusted in the Flow web service. They can be turned on or
off in the sport profiles they are available in. There are five different zones, and the zone limits can be
manually adjusted or you can use the default ones. They are sport specific, allowing you to adjust the
zones to best suit each sport. The zones are available in running sports (including team sports that
involve running), cycling sports as well as rowing and canoeing.
Default
If you choose Default, you cannot change the limits. The default zones are optimized for a person with
a relatively high fitness level.
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max
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