Polar Sport Zones

Learn about the unique Polar feature, Polar Sport Zones, in this brief video. This feature provides an easy way to set and monitor intensity during training.

Full transcript: Hi. I'm Chris with Polar USA. Welcome to another installment in our series Polar Unique Features. Today I'm going to introduce you to the Polar SportZone feature. This feature provides an easy way to set and monitor intensity during training. It's also a great way to follow training plans found on www.polarpersonaltrainer.com. The Polar SportZones are primarily used by runners and cyclists but can be used for any cardio exercise. The SportZone training is divided into five zones and is based on individual maximum heart rate. This feature is available on select Polar products. Today were going to show you how Polar SportZone works while running. Dave is going to start his training today on the treadmill with his Polar RS300X wrist unit. Before he started training, Dave performed a Polar fitness test with the OwnIndex feature. OwnIndex provides him with his VO2 max and heart rate max values. This test will produce accurate SportZones that are set to his individual fitness level. You can find out how to perform the Polar fitness test by viewing our Polar OwnIndex video at www.youtube.com/polarusa. As Dave gets started with his training session, he warms up by running in SportZone 1. His intensity level is very low. This is also the zone during the recovery stage of the heavy interval work. Zone 1 is 50 to 60 percent of his maximum heart rate. If Dave wants to do an endurance run, his goal should be to stay in SportZone 2, which is 60 to 70 percent of heart rate max. This level is relatively light but increases metabolism and aerobic capacity. Additionally, it strengthens the body so it can tolerate high intensity training. If Dave decides he wants to push himself to the next level, he could train in SportZone 3. Running in this zone is especially effective for increasing speed endurance, which is the ability to run faster for longer. Zone 3 is between 70 and 80 percent of his heart rate max. Today Dave wants to do an interval workout to prep for an upcoming race, so he's going to train in both SportZones 4 and 5. First, he increases his speed on the treadmill. He is now working out at 80 to 90 percent of his heart rate max. This helps Dave improve high speed and anaerobic tolerance. After a four- minute interval, Dave drops down to zone 1 to recover. Once his heart rate drops down to 50 percent of his max, he decides to run a set at SportZone 5 by increasing speed and increasing the incline. This zone is 90 to 100 percent of his heart rate max, which tones the neuromuscular system and increases his explosive sprit rate speed. After one to two minutes in the zone, Dave drops down to zone 1 again to recover. And that's how Polar SportZones work in a running training session. Thanks for taking a moment to learn about Polar's Unique Feature Polar SportZones. This feature can help take your heart rate based training to a new level of effectiveness. To learn more about Polar products and how you can make heart rate training part of your healthier, more active lifestyle, visit www.polarusa.com.

Check us out at PolarUSA.com, YouTube.com/PolarUSA or follow us on Twitter @ChrisPolarUSA.

Category:

Sports

Tags:

• Polar
• RS300X
• Sport
• Zones
• cycling
• training
• race
• treadmill
• unique
• features
• watch

[jkoorts]

Did you know: There is no way to see the time of day on your RS300X while doing exercise? You have to either stop training, or wear another watch. What a load of rubbish.

[PolarUSA]

@jkoorts That's actually not true.. You can customize every screen during exercise, and time of day is an option for every one. Also, you can set the "Heart Touch" feature to time.. so it acts like a wireless button, when you hold your watch up to the strap it flashes to the preset - which in your case would be time. Hope this helps!

[jkoorts]

@PolarUSA Thanks PolarUSA! Now I can really train. Pity the few pages leaflet that I got with the watch did not have these instructions.

[ConorJNixon]

@PolarUSA 220-age for max heart rate has been debuncted by leading exercise scientists such as Jack Daniels. It is not an accurate way to get your max HR.

[lasbase]

It shows a display on the top of the watch a chart on which of which zone you are in, but i can't seem to be able to find it, i've pressed almost every button.

Do i need to select a specific exercise? i'm using a rs300x too

[qbiinz]

thank you for this cause your instruction manuals dont describe anything about the sport zones

this is a quote from the manual

"SPORT ZONES: set the lower limit for 5 sport zones"