Once you have selected the Polar model that's right for you, it's time to integrate it into your program. Familiarize yourself with the operation of the HRM. Like anything technical, it may seem a little complicated at first, but you'll get more comfortable with each use. Read the manual, or if you have any questions, call our Customer Service line at 800-227-1314.

Let's get started!

So how do you find your zones? The key is to establish personalized numbers that work for you. When using a formula, which is recommended for weight conscious or fitness cyclists, you establish your zones off of estimated max heart rate. We recommend the Karvonen formula that factors in your Morning Resting Heart Rate (MRHR). This will personalize numbers not only for your age, but also for your fitness level. Just follow the instructions listed below.

For the more serious or competitive cyclist, knowing your Anaerobic Threshold (AT) is the key to your training. This is the point where your body goes from Aerobic, to Anaerobic and lactic acid starts to become a factor. By knowing this point (on average between 80 and 90% of Max hr), you can fine-tune your zones. The most effective way to determine your AT is having it determined in a clinical environment. These tests are more common today and can be done at a Sports Training Facility or Clinic.

First, you must take your heart rate for three mornings in a row before getting up from bed. Once you have those numbers, take the average of the sum:
Morning 1# + Morning 2# + Morning 3# = ( X)
(X) divided by 3 = Morning Resting HR (MRHR)
This is the single best indicator of your state of fitness. Once you have this number established as a baseline, you can use it to understand more about yourself than you can imagine. Take it again every once in a while, at least once every two weeks.

As your fitness improves, you will most likely see that number going down.

If you see an elevated number, it could mean one or more of the following:

• You did not recover from a hard workout the day before
• You need more rest
• Your body has begun fighting off an oncoming illness

This is critical information, especially on days when you have a hard workout planned. You may have to adjust your expectations for that workout, or put it off for the next day when you are better rested.

Target Zones

The next step is to set up your target zones. Some experts advocate as many as 5 Target Zones. For the sake of simplicity, we will talk about the three key zones:

First use the formula:
220 minus your age (A)= estimated max hr (HRMx)

HRMx minus MRHR= (C)

Now find your personal target zones

(C) X .60 = (D) D + MRHR = ( ) 60% limit number
(C) X .70 = (E) E + MRHR = ( ) 70% limit number

Example:
George is 40 years old and his morning resting hr is 38.

220 minus 40 = 180
180 minus 38 = 142

142 X .60 = 85 85 + 38 = (123)
142 X .70 = 99 99 + 38 = (137)

For George's Long Workouts his target zone is 123-137

Now use that formula to find all three of your target zones. You may have to use this as a starting point and adjust your numbers after several workouts. If you're serious, visit a sports clinic and get your AT tested.

The Polar S-Series Products have the patented OwnIndexS feature. You can test your Vo2max and actually get a rating of how well your body processes oxygen. This will allow you to track improvements and even see if you are genetically predisposed to be a world-class cyclist.

For an advanced training program, visit the Polar Store and check out the Precision Heart Rate book from Dr. Ed Burke. If you're a fitness cyclist, the Precision Cycling booklet is for you.

Good luck with your training program!

Why HRM
Recommended Products
Getting Started