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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. You can edit the heart rate zone limits separately on each sport profile you
have on your Polar account in the Polar Flow web service.
When training in a target heart rate zone, try to make use of the entire zone. The mid-zone is a good target, but keep-
ing 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.
SMART CALORIES
The most accurate calorie counter on the market calculates the number of calories burned. The energy expenditure cal-
culation is based on:
•
Body weight, height, age, gender
•
Individual maximum heart rate (HR
•
Heart rate during training
•
Individual maximal oxygen uptake (VO2
•
Altitude
SMART NOTIFICATIONS (IOS)
The smart notifications feature allows you to get alerts about incoming calls, messages and notifications from apps
onto your M460. You'll get the same notifications on your M460 that you get on your phone screen. The smart noti-
fications feature is available for both iOS and Android. Smart notifications are blocked during Orthostatic test, Fitness
test and training sessions in which you use Interval timer.
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