Ownzone - Polar Electro F55 User Manual

4.5 OWNZONE

Your Polar fitness heart rate monitor is able to determine your individual exercise heart rate zone automatically. This is called
OwnZone (OZ) and it can be determined during a warm-up period lasting 1-5 minutes by walking, jogging, or in other exercise
modes. The main idea is that you start exercising slowly at a light intensity. You then gradually increase the intensity of your
exercise to raise your heart rate. Using OwnZone makes exercise easier and more enjoyable. You do not have to worry about
calculations or guesswork for your exercise intensity determination.
There are four different exercise intensity zones, which can be selected for the OwnZone function: OwnZone Light, Moderate,
Hard, and Basic. If you are exercising according to your Keeps U Fit - Own Workout Program, you can use OwnZone to adjust
the training zones of your Program exercises. Select the OwnZone function in the Program settings. Alternatively, if you
choose Manual exercise, you can select the OwnZone intensity zone in Exercise Settings. OwnZone cannot be used in the body
workout.
The OwnZone method ensures that you get versatile training. OwnZone is based on measuring changes in heart rate
variability during your warm-up for exercise. Heart rate variability reflects changes in your body's physiology. If your heart
rate variability decreases either too slowly or too fast or if your heart rate exceeds the safety limit during the OwnZone
determination, the wrist unit selects your most recent OwnZone. Alternatively, if there is no previous OwnZone determination
in memory and your OwnZone determination fails; your age-based heart rate zone is used.
OwnZone has been developed for healthy people. Some health conditions may cause heart rate variability based OwnZone
determination to fail, for example high blood pressure, some cardiac arrhythmias, and some medications.
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Determining Your OwnZone Heart Rate Limits
Check the following before you start to determine your OwnZone:
• You have set your user information correctly.
• You have switched the OwnZone function on. Each time you start saving exercise information and have the OwnZone
function on, the wrist unit starts finding your OwnZone. For further information, see the section Exercise Settings.
You should always redefine your OwnZone:
• When changing your exercise environment or exercise mode.
• If you feel unusual about the physical state of your body when starting to exercise. For example you are stressed,
not recovered from the previous training or not feeling well.
• After changing your settings.
1. If you start from the Time of Day display, press OK.
2. Exercise is displayed. Press OK.
3. Press the / buttons to select START and press OK. OwnZone appears in the display.
If you want to skip OwnZone determination and use the previously determined OwnZone, press OK and go to a step 5.
4. OwnZone determination starts. Determine your OwnZone in five stages. After each stage you hear a beep (if the sound
settings are on) and the display automatically illuminates (if you have switched the backlight on once before),
indicating the end of the stage.
Walk at a slow pace for 1 min. Keep your heart rate below 100 bpm/ 50% HR
Walk at a normal pace for 1 min. Smoothly increase your heart rate about 10 bpm/ 5% HR
Walk at a brisk pace for 1 min. Smoothly increase your heart rate about 10 bpm/ 5% HR
Jog at a slow pace for 1 min. Smoothly increase your heart rate about 10 bpm/ 5% HR
Jog at brisk pace or run for 1 min.
during this first stage.
max
.
max
.
max
.
max
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