Polar Speed Zones; Edit Speed Zones; Sprints - Polar Electro Pro Team User Manual

Aerobic power is enhanced in heart rate zone 3. The training intensity is higher than in zones 1 and 2, but still
mainly aerobic. Training in 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
exercise 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 in the sport profile settings in the web service by using a
laboratory measured HR
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.

POLAR SPEED ZONES

Speed zones provide an easy way to choose and monitor the intensity of your training based on speed, and
help you mix up your training with different intensities for optimal effects. There are five zones, and you can
use the default ones or define your own. The default zones are an example of speed zones for a person with a
relatively high fitness level. The zones can be edited in the Team Pro web service, and can be individually
customized for each sport.

EDIT SPEED ZONES

1. Click
(name/profile photo) in the upper right corner.
2. Choose Team
3. Choose SPORT PROFILES, and the profile you wish to edit (if you only have one sport profile, it is
automatically chosen).
4. Choose Free under SPEED ZONE TYPE, and adjust the zones.
5. Click SAVE.

SPRINTS

The number of sprints a player takes during a training session is counted. All acceleration values over 2.8
m/s2 are classified as sprints. The length of an acceleration can vary. It can only be a three step explosive
movement or it can be a longer 20-30 meter maximal sprint. Both efforts are classified as one sprint when the
threshold value of 2.8 m/s2 is exceeded.
value, or by taking a field test to measure the value yourself. When training in a
max
settings, and click the team you wish to edit.
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