Polar Heart Monitors Glossary: Description of all Features                  Polar Home Page

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24/7 Activity Measurement 24/7 Activity Measurement registers all effective active motion and shows it graphically. With this function you can see the benefits of what you’re doing. 24/7 Activity Measurement converts body movement into digital data that is combined with information about the user, including age, gender, height, and weight. Then its fitness calculations transform the data into active time, calories, active steps, distance, and more. 24/7 Activity Measurement is primarily for walking, jogging, and running.

Active Steps Body movement which is comparable to steps taken during active time, with right intensity to improve fitness. Quantifying the level of health beneficial activity in steps allows for very simple targeting of daily activity. Basic recommendation: aim for 7000 steps or more a day.

Active Time Cumulative time of health beneficial body movement. Compare the active time with the total time and find out how long you have been moving on a health beneficial intensity level. Basic recommendation: aim for 30 minutes or more a day.

Activity level You need to assess your long-term physical activity level for the Polar Fitness Test. Activity levels are divided into "low" if you don't train regularly, "moderate" if you participate in recreational sports on a regular basis, "high" if you train heavily 3 times a week or more and ”top” if you participate in heavy physical workout at least 5 times a week

Activity Zones 5 zones (speed levels) showing the effort of your activity. Motivates and inspires you to increase activity effort at different levels and benefit from varying effects on health and fitness. Basic recommendation: aim to increase the active time spent in higher zones.

Acute Mountain Sickness (AMS) At high altitudes, people may encounter some medical problems associated with the lower pressure of oxygen in the air. These problems usually remain mild and disappear within a few days, depending on the rapidity of the ascent and degree of exposure. The most common medical problem is acute mountain sickness (AMS). Most people experience some symptoms of AMS during the first few days at altitudes above 2500m/8000ft. AMS occurs most frequently if you ascend rapidly to a high altitude, without benefiting from gradual and progressive acclimatization to lower altitudes. AMS symptoms include severe headache, fatigue, irritability, nausea, vomiting, loss of appetite, indigestion, decreased urine output, generalized weakness and/or sleep disturbance.

Aerobic Uses oxygen

Aerobic (cardiovascular) fitness Reflects how much oxygen is in the blood your heart pumps and transports to your working muscles, as well as the muscles' efficiency in using that oxygen.

Aerobic metabolism A cellular process by which the body uses oxygen to produce energy.

Aerobic training Training that improves cardiorespiratory endurance by improving the efficiency of the body's aerobic energy-producing systems.

Altimeter Altitude is measured by using an air pressure sensor. Air pressure changes constantly due to varying weather conditions. Therefore, measured altitudes in the same position may vary. Pressure variations due to weather conditions, or indoor air-conditioning, may affect altitude readings. Calibrate your Altimeter at regular intervals to make sure it remains accurate. Since the Altimeter and Barometer both use barometric pressure, only one of these features can be activated at a time. Therefore, you will have to activate the Altimeter separately for use. When the Altimeter is activated, all changes in barometric pressure are interpreted as changes in altitude. The Altimeter allows you to identify your current altitude and to determine altitude-related conditions. It will also aid in pinpointing your position on a map and help you select an appropriate route. Using the Altimeter, you will learn how much you can ascend or descend per day, and how fast you can ascend or descend in current weather conditions.

Altitude Acclimatization The term altitude acclimatization describes the body’s adaptive responses that improve tolerance to high altitudes (above 1500m/5000ft). Elevation in the altitude should be increased gradually because acclimatization requires time. The rapidity of acclimatization is altitude dependent, and some individual differences exist.

Altitude alarm The Altitude Alarm is a function informing you when a preset altitude has been reached.

Altitude and temperature This cycling feature measures altitude and temperature by using an atmospheric air pressure sensor. Air pressure changes constantly due to various weather conditions and therefore the calculated altitude in one area may differ. Variation of high and low pressure or air conditioning can change the altitude reading.

Altitude scale To make the graphical trend easier to interpret, this feature allows you to select the altitude scale according to your type of activity. The optional scales for altitude graphical trends are 1m/3ft, 10m/30ft and 100m/300ft.

Anaerobic Without oxygen

Anaerobic threshold The physiological point during workout at which the muscles start using more oxygen than the body can transport, and as a result, the work of the muscles starts producing more lactic acid than the body can process.

Anaerobic training Training for very fit individuals that improves the efficiency of the body’s anaerobic energy-producing systems and can increase muscular strength and lactic acid tolerance during high-intensity efforts.

Auto lapping With this feature you can set your running computer to take laps based on distance, every 1 km, for example.

Automatic Display Scroll Improves riding safety and comfort. Together with configurable display function enables user to collect essential information on limited amount of displays and alternate between these displays automatically without need to remove hands from handle bars.

Automatic exercise reminder (visual) A visual exercise reminder appearing on the display of the heart rate monitor after three inactive days.

Automatic target zone (%/bpm) The heart rate monitor determines your personal heart rate target zone limits automatically according to your age-based maximum heart rate (220 minus age). The limits will be determined either in beats per minute (bpm) or as a percentage (%) of your maximum heart rate. Your date of birth is required for the receiver to calculate your limits. The target limits are about 65 and 85% of your estimated maximum heart rate. See also Maximal Exercise stress test and Manual target zone.

Average heart rate of total exercise A figure expressed in beats per minute (bpm) representing the average heart rate measured over a specific period of time (e.g. a training session).

BarometerM Use the Barometer to measure sea level or absolute barometric pressure. Sea level pressure represents the unit’s estimate of absolute pressure corrected to sea level (as reported from a weather station or airport). Absolute barometric pressure is true atmospheric pressure at current altitude and conditions. Since the Altimeter and Barometer both use barometric pressure, only one of these features may be activated at a time. Therefore, you will have to activate the Barometer separately for use. When the Barometer is activated, all changes in barometric pressure are interpreted as changes in weather conditions. If you remain at the same altitude, changes in barometric pressure tip you on changing weather conditions. For example, when you camp overnight, activate the Barometer for the night and check it in the morning for changes to make sure you are up-to-date on changing weather conditions.

Barometric Pressure Drop Alarm This feature notifies you of worsening weather conditions. The Barometric Pressure Alarm is activated when barometric pressure drops 4 hPa/0.12 inHg or more in 3 hours. As a rule of thumb, a drop greater than 3 hPa/0.087 inHg in 3 hours signals a change in weather conditions. A pressure change over an interval of 2-3 hours is the best indicator for weather prediction.

Basal metabolic rate (BMR) The lowest rate of body metabolism (rate of energy use) that can sustain life, measured after a full night’s sleep in a laboratory under optimal conditions of quiet, rest and relaxation.

Basal metabolism The body expends energy in maintaining vital functions such as breathing, the pumping activity of the heart, circulation of the blood and various cellular biochemical functions. This basal metabolism requires some 60-70 kcal of energy per hour depending on body size even if the person is lying on a sofa. Your ability to influence the amount of energy used by basal metabolism is limited. Increasing muscle mass can make a small difference.

Bearing tracking The compass can be set to track a certain bearing, helping you follow the chosen direction in the terrain, especially when no landmark is visible. For example, you can point the top of the wrist unit towards a landmark or destination and set a bearing (and mark it on your map if you wish). Once set, the bearing indicator will indicate the direction to your destination.

Beat to beat recording (RR) The beat to beat (R-R) recording rate measures your heartbeat intervals, i.e. the time between successive heartbeats in milliseconds.

Beats per minute (BPM) A unit measuring heart rate.

Body Mass Index (BMI) The body mass index is a figure describing body’s weight relative to height, strongly correlating to total body fat content in adults.

Cadence limits Defines lower and upper cadence limits to monitor the rate of turning the pedals during training.

Calorie expenditure (Exercise/Total/Fat%) The feature in Polar Heart Rate Monitors calculating the number of kilocalories expended during training is called OwnCal. This function allows you to follow the kilocalories expended during one training session (exercise on display) and cumulative kilocalories expended during several training sessions (total on display). The fat-burning percentage (fat% on display) estimates kilocalories expended from fat during a workout and is expressed as a percentage of the total kilocalories burned.

Calories Calorie (cal) is a measure of the energy value in e.g. physical activity and food. 1000 cal=1 kilocalorie (kcal). See also Kilocalorie.

Cardiovascular Affecting the heart and blood vessels.

Cardiovascular system (circulatory system) The system by which oxygen and other nutrients are delivered with the blood to the entire body. The heart (cardiac muscle) acts as a pump to circulate blood through the blood vessels of the body and back to the heart.

Coded heart rate transmission The Polar WearLink 31 coded transmitter and Polar WearLink transmitter W.I.N.D. automatically lock in a code to transmit your heart rate to your wrist receiver. The receiver picks up your heart rate from your transmitter only. Coding significantly reduces interference from other heart rate monitors. The Polar WearLink transmitter W.I.N.D. has 2.4 GHz transmission, which is disturbance-free from other electronic devices.

Combined training files Some of our models can combine training files with training computer or PC software. This is very convenient if you change event during your sports performance, e.g. from running to cycling. With combined training files you get information from the whole session with ease.

Compass A compass can be used for navigation and for monitoring direction. A digital compass is included in select Polar Outdoor Computer models. The direction value is given as a cardinal point, as well as in degrees. For example, when heading east, the letter E, the value in degrees (90) and three pointers indicating your north will appear on your wrist unit display.

Complete Cycling System Base your training on heart rate, speed, cadence, altitude and power output information. The Complete Cycling System consists of Polar CS600 Cycling Computer, Polar speed sensor W.I.N.D., Polar cadence sensor W.I.N.D. and Polar Power Output Sensor W.I.N.D.

Cool down Gradually reducing the intensity of training for several minutes at the end of a training session to stabilize the cardiovascular system after a workout.

CountDown timer The CountDown timer works like a stopwatch, but counts the time back wards from a preset value and alarms when the preset time has past.

Cycling Economy Cycling workload as kcal/h and kcal/km. With this feature you can foresee your calorie expenditure and secure sufficient intake on a long ride. This feature is also useful for comparing and analyzing the loads of various training types and terrain.

Cycling Limits You can set upper and lower limits for heart rate, cadence or power output. Audio and visual alarms if your cycling rate goes out of the preset range. This feature is useful for maintaining a certain level of intensity in your training.

Declination Declination is the difference in degrees (either east or west) between the magnetic north (indicated by the compass) and geographical (map) north. A declination indicates that the compass north is to the east or west of magnetic north. Declination varies between different regions. Verify local declination in a topographical map, for instance. Set the given value as declination.

Distance based interval The Interval Trainer will automatically guide you through the interval training session with the help of preset training phases: warm-up, intervals and cool-down. The interval phase is divided into interval and recovery calculation sections, which alternate continuously throughout your interval phase. The distance based interval ends your interval as you reach the selected distance.

Distance based recovery measurement The Interval Trainer will automatically guide you through the interval training session with the help of preset training phases: warm-up, intervals and cool-down. The interval phase is divided into interval and recovery calculation sections, which alternate continuously throughout your interval phase. The distance based recovery measurement ends your recovery as you reach the selected distance.

Dual time zone A feature that allows you to choose between two time zones.

Easy start (setting wizard) A feature where the receiver guides you through the necessary settings.

Elastic strap Elastic strap holds the transmitter around user's chest during the training sessions in order to be able to train at the right intensity and calculate energy expenditure.

Electrocardiogram (EKG) A recording of the heart's electrical activity.

Electrodes The grooved areas on the inside of your transmitter belt. When placed against the skin, the electrodes will pick up your heart rate.

Endurance The body's ability to resist fatigue; includes aerobic and muscular endurance.

Endurance activities/endurance training Repetitive, aerobic use of large muscles (as with such activities as walking, cycling, running, etc.).

Energy balance The energy balance is an even equation of the energy intake and the energy expenditure. To maintain weight, one should aim for expending the same amount of calories by physical activity than one takes in with food. To lose weight, the expenditure of calories should exceed the intake of calories.

Energy expenditure The body's total energy expenditure consists of three bodily functions: basal metabolism (50-70%), physical activity (20-40%) and digestion and absorption of food (10%). The energy expenditure of physical activity consists of energy expended in daily physical activity and training. It depends on the frequency, intensity, duration and mode of a person's physical activity. Body weight has also an influence on energy expenditure.

Estimated Time of Arrival Set the distance you are going to ride, and your cycling computer calculates the estimated time of arrival based on your cycling speed.

Event CountDown Timer Keeps your motivation high by showing how many days are left before your next running event (e.g. Berlin 23 days).

Exercise Set (extended exercise profiles) Create training sessions with individual settings for duration and heart rate limits. A feature that allows selecting exercise programs for interval training including heart rate target zones and recovery calculations.

Exercise Time (total) The time you have trained with the stopwatch running. The Total Exercise Time feature keeps track of your cumulative training time since last resetting the counter. This feature gives you yet another way to set daily or weekly training goals for yourself.

Exercise Time within, above and below the heart rate zones Indicates the training time spent within (InZone), above or below each heart rate limits during the entire workout. Keeping your heart rate within your limits makes your training routine safe and effective.

Fartlek training Training in which the pace is varied at will, from e.g. a fast sprint to slow jogging. This is also called speed play.

Fat Tissue in the body, which stores reserve energy and provides padding for organs. It is a compound of glycerol and various fatty acids. It is one of the three basic foodstuffs (along with carbohydrates and protein).

Fitness Bullets A feature showing a bullet on the display of your heart rate monitor for every 10 minutes spent training in your target heart rate zone.

Fitness Exercise Diary Monitors the weekly frequency, the total time, total training count and amount of calories burned during the training sessions. The intensities of the weekly workout sessions are also displayed.

Graphical Trends The graphical trend feature gives you a visual interpretation of changes in heart rate, altitude as well as air pressure.

Heart rate (displayed as % of maximum heart rate) A measurement of the work your heart does, expressed as % of your maximum heart rate.

Heart rate (displayed as bpm) A measurement of the work your heart does, expressed as the number of beats per minute (bpm).

Heart rate (displayed as HRR%) A measurement of the work your heart does, expressed as % of your heart rate reserve.

Heart rate limits Setting upper and lower heart rate limits allows you to create a target heart rate zone. Use this feature to help maintain a particular level of intensity, depending on your objectives.

Heart rate reserve The difference between resting heart rate and maximum heart rate. HRR = HRmax - HRrest.

Heart rate variability Heart rate varies from heartbeat to heartbeat. Heart rate variability (HRV) is the variation in times between successive heartbeats i.e. R-R intervals. HRV is affected by aerobic fitness. HRV of a well-conditioned heart is generally large at rest. During training, HRV decreases as the heart rate and training intensity increase.

HeartTouch This function enables button free operation of certain main functions, e.g. when gloves make pressing buttons difficult. Activate the HeartTouch function by bringing your wrist unit close to the Polar logo on your transmitter. The HeartTouch function operates only when wearing the transmitter.

HRmax -p The HRmax -p definition is carried out simultaneously with the Polar Fitness Test. The HRmax -p score predicts your individual maximum heart rate value more accurately than the age-based formula (220 minus age).

HRsit The HRsit is your typical heart rate when you are not doing any physical activity (while sitting).

Incline Measurement Uphill or downhill steepness in percentages and grades calculated from altimeter data. Numerical information helps you to track your cycling effort accordingly.

Independent CountDown / CountUp timer The independent timer is a feature you can use during exercise. You can select a CountDown or CountUp timer to assist you in interval training. This feature may also be used to remind you to drink regularly, preventing dehydration.

Interval timers The freely programmable Interval Trainer will automatically guide you through the interval training session with the help of the preset training phases: warm-up with a target heart rate zone and a countdown timer, up to 30 intervals with a target heart rate zone (after each interval you have a recovery calculation option), cool-down with a target heart rate zone and a countdown timer.

Interval Trainer Allows you to create and name your own favorite workouts based on time, heart rate, speed/pace or distance guidance with up to three linked timers or distances and up to three target zones.

Interval training A workout session that involves repeated short, fast-paced bouts of training separated by short rest intervals.

IrDa Transfers data to and from a PC using infrared communication. Infrared communication, or IrDa, allows for two-way exchange of settings and exercise data with a PC.

kcal kilocalorie

Kilocalorie A measure of the energy value in, for example, physical activity and food. “Kilocalorie” is the more accurate term for the commonly used abbreviation “calorie.” 1 kilocalorie (kcal) = 1 Calorie (Cal) = 1000 calories (cal) To convert kcal to kilojoules (kJ), multiply the kcal value by 4.2. See also Kilojoule.

Kilojoule A measure of the energy value in, for example, physical activity and food. 1 kilojoule (kJ) = 0.238 kilocalories (kcal) See also Kilocalorie.

Lactate A salt formed from lactic acid. See also Lactic acid.

Lactate threshold The point during increasingly intensive workout at which lactate begins to accumulate in the blood.

Lactic acid Anaerobic training produces lactic acid, which quickly forms lactate in the muscles, so these terms (“lactate” and “lactic acid”) are often used interchangeably.

Lap time with current/average/max HR When you measure lap time you can select from the following: your current heart rate or average heart rate or a reading of your maximum heart rate in percentages.

Lap Times This feature identifies lap time, split time, heart rate and average heart rate of the lap. It also automatically identifies your best lap time.

Manual target zone A feature allowing for manual setting of preferred target heart rate zones. See also Automatic target zone.

Map/positioning software Map/positioning software, such as Google Earth helps you to view your training route with PC. See also GPS route tracking.

Maximal exercise stress test A test performed in laboratory conditions, usually on a stationary bicycle or a treadmill, to measure a person’s maximal oxygen uptake (VO2max). The test also provides a measurement of the person’s maximum heart rate (HRmax ).

Maximal oxygen uptake (VO2max ) The maximum capacity for oxygen consumption by the body during maximum exertion. Also known as aerobic power or maximal oxygen intake/consumption. VO2max is a commonly used determinant of aerobic (cardiovascular) fitness. Aerobic fitness relates to how well your cardiovascular system works to transport and utilize oxygen in your body. The better your aerobic fitness the higher your VO2max . The most accurate way to measure VO2max is to perform a maximal exercise stress test in a laboratory. VO2max is usually expressed in ml*kg-1*min-1, sometimes in ml*min-1.

Maximum heart rate The highest number of heart beats per minute (bpm) during maximum physical exertion. The HRmax -p score predicts your individual maximum heart rate. The most accurate way of determining your individual HRmax is to perform a maximal exercise stress test in a laboratory. For a rough estimate of your maximum heart rate subtract your age from 220. HRmax is a useful tool for determining the intensity of training.

Maximum heart rate of total workout A figure expressed in beats per minute (bpm) representing the peak heart rate measured over a specific period of time (e.g. a training session).

Maximum heart rate of total workout A figure expressed in beats per minute (bpm) representing the peak heart rate measured over a specific period of time (e.g. a training session).

Memory Files A feature that automatically stores all cycling data from the last seven trainings.

Mobile Connectivity Enables you to send your training data to the Nokia 5140 / Nokia 5140i mobile phone. All you need in addition is the Polar MobileLink™ Application.

Multiphase Exercise Profile Create training sessions with individual settings for duration and heart rate limits with multiple interval and recovery sessions. Each exercise profile may include up to six pre-programmable exercise phases. Each phase may include up to 30 interval and recovery periods, which alternate continuously throughout the phase.

Multiple Files Stores several files containing training session data for further reference.

Online recording A feature allowing you to transfer heart rate information with Polar IR Interface to a PC in real time.

Optional cycling cross-functionality Polar S625X Running Computer is fully compatible with all Polar cycling sensors (speed, distance, cadence and power output). Base your training on heart rate, speed, cadence, altitude and optional power output information. The Complete Cycling System consists of a Bike Mount Set, Speed and Cadence Sensors and an optional Power Output Sensor Set.

Optional running speed and distance measurement For multi-sports training running speed and distance can be measured with the optional Polar foot sensor that is attached to the runner’s shoe. The information (pace as min/km or min/mile) is displayed the same way as cycling information.

Outdoor features (Altimeter, Barometer, Temperature) Current altitude and air pressure reading with graphical trend. Discover the surroundings and how much elevation gained by tracking the route profile. Observe and predict upcoming weather changes - enables better preparation for outdoor activities.

Overtraining The attempt to do more work than the body can physically tolerate. Overtraining may result from excessive hard training without proper rest to enable recovery.

Overtraining Test This test determines whether you are in shape for a training session or need a rest. Overtraining Test can be found in Polar ProTrainer Software.

Physical activity Any movement of the body produced by the muscles that results in increased energy expenditure. Physical activity in the form of daily physical activity and training is an essential part of an effective weight management.

Polar Body Workout Polar body workout gives basic guidance for muscular strength training. Body workout provides strength training movements, count of sets, repetitions, and weights recommendations. The workout can be easily performed by following the guidance given by the Polar F55 Fitness Heart Rate Monitor. Body workout can be edited according to your development.

Polar cadence sensor An accessory that measures the speed at which you turn the cranks of your bicycle (i.e. cadence), measured in revolutions per minute (rpm).

Polar CS cadence sensor Wireless sensor that measures the pedaling rate (presented as rpm). Optional accessory.

Polar CS speed sensor Wireless sensor that provides current, average, and maximum speeds. Easy attachment and aerodynamic design.

Polar EnergyPointer Polar EnergyPointer calculates the point where the main effect of training is turning fat burning into fitness improvement.

Polar Fitness Test™ with OwnIndex® A fitness test that measures your aerobic fitness at rest in just five minutes. The result, Polar OwnIndex, predicts your maximal oxygen uptake (VO2max ). With the Polar Fitness Test you can measure your aerobic fitness by yourself, automatically and without any exertion. No other equipment other than a heart rate monitor is needed. The Polar Fitness Test is as accurate in predicting the VO2max as any submaximal fitness test. The test is based on gender, age, height, body weight, level of physical activity, heart rate and heart rate variability at rest. The result, OwnIndex, ranges usually from 20 to 95 and is comparable to VO2max, the golden standard of aerobic fitness. OwnIndex is most meaningful when following changes in your fitness over a long period of time. Find out how fit you are for your age and gender by comparing your result to the global references listed in the Polar user manuals.

Polar FlowLink™ Polar FlowLink™ is a data transfer unit for an easy data transfer between the training computer and polarpersonaltrainer.com. Simply connect FlowLink™ to a PC with its USB connection and you’re ready to improve your training with polarpersonaltrainer.com.

Polar HRrest Test Take the Polar HRrest Test to measure your resting heart rate. This will provide you with information on the state of your physical fitness and recovery, or your acclimatization to altitude.

Polar Keeps U Fit™- Own Workout Program The Polar Keeps U Fit™- Own Workout Program gives you personal guidance – how often, how hard, and how long you need to train to reach your personal fitness goals. The feature is included in the Polar F11, F55 and F55al Fitness Heart Rate Monitors. In addition, the program can be used free of charge in Polar Fitness Trainer web service.

Polar OwnCal® Counts and displays calorie expenditure. The Polar OwnCal feature shows your energy expenditure during one training session as well as your accumulated kilocalories during several training sessions. You can set daily and weekly training goals in terms of calorie expenditure with the OwnCal feature. Because the OwnCal tracks both the energy expenditure during one training session and the accumulated kilocalories during a longer time e.g. one week, it helps in achieving both short term and long term goals.

Polar OwnCode® Prevents cross-talk from other heart rate monitors. As more and more people use heart rate monitors today, preventing cross talk from other devices in group situations at the gym or when jogging with a friend becomes essential. The unique coded technology blocks unwanted signals from other heart rate monitors, ensuring disturbance-free transmission of your heart rate data.

Polar OwnIndex® The Polar OwnIndex is the result of the Polar Fitness Test, which is a revolutionary way to test aerobic fitness at rest in just five minutes. Influencing your OwnIndex level are factors such as gender, age, height, body weight, level of physical activity, heart rate and heart rate variability at rest. The OwnIndex levels typically range from 20 to 95 and are comparable to VO2max , the golden standard of aerobic fitness. OwnIndex is most meaningful when following changes in your fitness over a long period of time. To find out how fit you are for your gender and age, compare your results to the global references listed in the Polar user manuals.

Polar OwnOptimizer™ Polar OwnOptimizer test is an easy and reliable way to determine whether your training program is optimally developing your performance. Based on the test, you are provided with a scale and description of your personal training status.

Polar OwnRelax™ OwnRelax is the result of a relaxation session, which is an easy and quick way to test how relaxed your body is. The 5-minute relaxation session is based on heart rate and heart rate variability. OwnRelax helps to track and improve overall well being. Daily relaxation session can be done anywhere, anytime, lying down, or sitting comfortably with no talk or disturbing noises.

Polar OwnZone® Determines personal heart rate limits for a training session. The Polar OwnZone (OZ) feature determines an individual training zone. It guides you through an appropriate warm-up routine and automatically determines a safe and effective training heart rate zone - your OwnZone - while taking into account your current physical condition. Polar Heart Rate Monitors use multiple methods for determining your OwnZone. The primary method is to measure your heart rate variability during the warm-up period before training. If the measurement is not successful, your latest saved OwnZone limits are used. If there are no previous limits in the memory, the Polar Heart Rate Monitor will automatically calculate OwnZone limits based on your age-predicted maximum heart rate (220 minus age). You should determine your OwnZone at the beginning of your workout whenever you change training environment and/or training mode or if you feel stressed, or not recovered. The OwnZone Basic corresponds to 65-85 % of the maximum heart rate. Training at the lower end of this intensity level can be conducted for extended periods safely and often yields the best results for weight control, while workout at the upper end of this intensity produces the best results for improving aerobic (cardiovascular) fitness. The OwnZone Advanced feature consists of two training areas: OwnZone Low and OwnZone High, providing greater variations in training than the OwnZone Basic area, which can be rather wide for more focused training. The OwnZone Light corresponds to 60-70% of your maximum heart rate. This intensity feels fairly easy for most people. It helps in weight control and improves endurance and cardiovascular fitness. The OwnZone Moderate corresponds to 70-80% of your maximum heart rate. This intensity is especially good for people who are training regularly. Training in this zone is particularly effective for improving cardiovascular fitness. The OwnZone Hard corresponds to 80-90% of maximum heart rate. You will find yourself breathing heavily, having tired muscles and feeling fatigued. This intensity is recommended occasionally for fit people.

Polar Power Output Sensor A sensor measuring speed, distance and chain speed. The data is wirelessly transferred to the cycling computer with 5 kHz transmission. Provides valuable cycling data like power output, cycling efficiency, pedaling index and L/R balance.

Polar Power Output Sensor W.I.N.D A sensor measuring speed, distance and chain speed. The data is wirelessly transferred to the cycling computer with 2.4 GHz disturbance free transmission. Provides valuable cycling data like power output, cycling efficiency, pedaling index and L/R balance.

Polar speed sensor A wireless sensor measuring cycling speed and distance via a magnet rotating on the front or the rear wheel depending on the sensor.

Polar sport zones Polar sport zones provide an easy way to select and monitor the intensity of your training and to follow sport zones based training programs. The training is divided into five zones based on percentages of your maximum heart rate: very light (50-60%HRmax), light (60-70%HRmax), moderate (70-80%HRmax), hard (80-90%HRmax) and maximum (90-100%HRmax).

Polar Star Training Program Polar Star Training Program gives you weekly training targets and guides you without being too strict. This program assists you to follow weekly training intensity, and it even adapts to your training habits, giving you new targets and guidance. With its adaptive training program features, Polar Star Training Program helps you to achieve your training targets more efficiently and effectively.

Polar Strength Training Polar Strength Training helps you to optimize your strength training by reading your heart rate and informing when your body is ready for the next set. It guides you how long to rest between each set in order to get the optimal impact. You can download set movements and follow your progress at polarpersonaltrainer.com.

Polar Training Articles This site provides access to a large collection of articles about training.

polar.fiPolar UpLink Tool™ Transfers data from PC to your wrist unit via UpLink. The Polar UpLink Tool enables audio transmission using loudspeakers and a sound card to transfer for example exercise sets and logos from your PC to your Polar wrist unit.

polarpersonaltrainer.com The polarpersonaltrainer.com web service helps expand the use of your Polar product, and provides a big picture of your training thanks to long-term follow-up functions. For guidance on choosing a suitable workout, polarpersonaltrainer.com offers you a wide selection of training programs, tailored to your fitness level and development goals. Moreover, the web service has a large article database with background information on different sports genres and on heart rate monitoring, as well as an extensive selection of tests and calculators. Training and test data can be wirelessly transferred from many Polar products to polarpersonaltrainer.com, using the Polar WebLink™ software available for free download at www.polar.fi.

R-R Intervals / Online HR Variability Measures your heartbeat intervals and reflects autonomic nervous system activity in heartbeat regulation. The R-R interval measurement is most useful at rest and at low intensities. Relaxation rate indicates the state of your physical recovery.

Recording Rate Depending on the Polar product model and accessories used, the samples of your heart rate, speed, cycling cadence, power and altitude are stored in 1, 5, 15 or 60 second intervals. A longer interval gives you more recording time, while a shorter interval allows you to record more detailed data. A shorter recording rate uses the memory of the running and cycling computer up more rapidly. The remaining recording time is shown at the start of the workout or on the bottom row of the product display when setting the recording rate. The samples recorded during your workout are transferred to the software where they can be used to further analyse your training.

Recovery (heart rate or time based) Recovery calculation can be set according to heart rate or time. In the heart rate based Recovery, you set the heart rate that ends recovery calculation whereas in the time based recovery you set the recovery time that ends your recovery calculation. In the File mode, you will then be able to see the drop in your heart rate and the recovery duration.

Resistance training Weight training. Training designed to increase the body's strength, power, and muscular endurance.

Resting heart rate (HRrest ) The lowest number of heartbeats per minute (bpm) at complete rest. HRrest decreases as your fitness level increases. A typical value for adults is 60-80 bpm, but for top athletes it can be as low as 30 bpm. An exceptionally high resting heart rate may be a sign of over-exertion or illness.

Resting metabolic rate (RMR) The body’s metabolic rate (rate of energy use) early in the morning after an overnight fast and a full eight hours’ sleep.

Route elevation/altitude profile The route elevation/altitude profile feature allows you to get a high resolution elevation profile of your training session during post training analysis with the Polar ProTrainer 5 software. It enables you to see where and when you were climbing, descending or on level ground. When combining route elevation profile with your other parameters like heart rate and speed, you can get a much more meaningfull understanding of how hard your body and performance responded to every climb and the descent during your training sessions.

Route tracking (with PC) With GPS route tracking you can view your training route on map/positioning software with PC. This functionality is very convenient if you want to review your training accurately and see your training route on a map. All you need is a route tracking capable training computer with GPS sensor to record route information along with your training data.

Running Cadence Shows your running cadence. With this feature you can sharpen your cadence and make your ground contact time shorter. This will help you to find a balance between leg power and leg speed.

Running Index Running Index is based on heart rate and speed data measured during the running workout. It gives daily information about the runner’s performance level, both aerobic fitness and running economy. Improvement in running efficiency indicates improved economy of running performance.

Slope Counter The Slope Counter will automatically record the number of slopes you cover. A course of at least 50m /165ft descended continuously is registered as a slope.

Speed and Cadence Electronic sensors measure cycling speed, distance and cadence.

Speed/Pace and Distance Motivate your training sessions with accurate distance, speed (km/h or miles/h) and pace (min/km or min/mile). Running speed/pace and distance are measured with the Polar S1 foot pod or Polar s3 stride sensor W.I.N.D. that is attached to the runner’s shoe.

SpeedPointer A feature that points out the difference between average speed/pace and actual speed/pace on the display.

Stride Length Stride length is the average length of one step. That is the distance between your right and left foot contacting the ground. Runners adjust stride length to gather speed: stride length increases as speed increases. Yet one of the most common mistakes novice runners make is over-striding. The most efficient stride length is the natural one – the one that feels most comfortable. You will run faster in races by strengthening your leg muscles so they take you forward with a longer stride.

Tapering A reduction in training intensity before a major competition to give the body and mind a break from the rigors of intensive training.

Target heart rate zone A range of heart rates that a person chooses to aim for when training, based on their personal fitness goals. Target heart rate zones are expressed as percentages of a person’s maximum heart rate (HRmax). For a rough estimate of your maximum heart rate subtract your age from 220. The most common target heart rate zones are: light 60-70% HRmax, moderate 70-80% HRmax and hard 80-90% HRmax. LIGHT 60-70% Benefits: Improves basic endurance and is good for recovery workout. What it feels like: Comfortable, easy breathing, light sweating, low loading for muscles. Recommended for: Everybody, for longer sessions. MODERATE 70-80% Benefits: Improves aerobic fitness and endurance. What it feels like: Good, easy breathing, moderate sweating. Recommended for: Everybody, for sessions of moderate length. HARD 80-90% Benefits: Increases high performance capacity. What it feels like: Heavy breathing, intense sweating and tiredness in muscles. Recommended for: Fit persons and for short training sessions.

Target zone Reach your goal by defining the right intensity for your workout. Depending on your Polar product you can define your target zone based on heart rate, speed/pace or cadence.

Time in target zone The Time in Target Zone feature calculates the amount of total training time spent in your personal target zone. You can use this feature together with the Total Exercise Time to determine the effectiveness of your training program.

Training Planning The Polar ProTrainer is an advanced and dynamic training, planning and analyzing software. Easily prepare a detailed training program and transfer your daily training plan to your compatible Polar product via infrared.

UpLink, settings upload from Polar web site or software to wrist unit A feature allowing for uploads of exercise settings and monitor icons from the Polar web site or from the Polar Precision Performance analysis software. In order to use the UpLink sound feature, be sure that your computer sound level is high enough. For sound transmission you need to use the headphones or dynamic loudspeakers.

Vertical Speed This feature displays your rate of ascent or descent, i.e. how fast you are moving vertically upwards or downwards. You can utilize this information to keep track of your performance or to keep your speed constant (e.g. to save energy on a long hike or other outdoor activity).

Visual and audible alarm in target zones A feature informing you every time your heart rate and/or speed/pace exceeds the upper limit or falls below the lower limit of your target zone during a training session.

VO2 Oxygen consumption/uptake by the body. Usually expressed in ml×kg-1×min-1, sometimes in ml×min-1.

VO2max See Maximal oxygen uptake.

Warm-up A period (usually three to 15 minutes) of easy training at the beginning of the workout to gradually ease the body into more intensive workout.

Weekly Exercise Target A function recommending e.g. a number of calories that you should expend through training weekly.

Wireless Data Communication Transfers data to and from a PC via SonicLink and UpLink. A feature allowing uploads of exercise settings from a PC with UpLink and SonicLink.

Wireless Polar cadence sensor W.I.N.D. A wireless sensor measuring pedaling rate (as rpm). With 2.4 GHz disturbance free transmission.

Wireless Polar speed sensor W.I.N.D. A wireless sensor providing current, average and maximum speeds. With 2.4 GHz disturbance free transmission. Easy attachment and aerodynamic design.

ZoneLock You can activate a target zone based on Polar sport zones with a press of a button during your training. You can also deactivate the zone alarm just as easily – by pressing a button.

ZonePointer A visible and moving symbol on the display of your Polar product indicating that you are inside the pre-set target zone.