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 Polar Training Zone
POLAR TRAINING ZONE
Heart Rate Calculator

What's Your Heart Rate Zone?
Polar Heart Rate Calculator
POLAR INTERVAL/CIRCUIT TRAINING
[Sample 1] | [Sample 2] | [Sample 3]
Polar Interval/Circuit Training - Sample One
Name: _____________________
Date: ______________________
 
Circuit Sample #1 Introduction
Warm up with 10 to 15 minutes of easy jogging, stair climbing or cycling, and then perform the following exercises in order. Move quickly from exercise to exercise, but don't perform the exercises themselves too quickly. Cool down and stretch for 10 to 15 minutes after your training session.
For each of the exercises perform 20 to 30 reps on each exercise with a 20 to 30 heartbeat recovery between each exercise.
6 exercise
8 exercise
HINTS:
The whole body is divided up to utilize groups of 6 to 10 strength exercises that are completed one exercise after another only resting at the end of a complete run through of each of the exercises. Here you cannot work the same body part simultaneously. Machines may also be used.
Recovery periods should be:
Beginners - 65% of HRmax or two minutes whatever comes first.
Intermediates - 70% of HRmax or 90 seconds
Advanced - 75% of HRmax or 60 seconds
The duration of the exercises can be based on time (e.g. 30 sec.) or set to half of the number of reps of the exercise your client can complete in 60 seconds at 100% effort. If the training is based on the number of reps, then regular testing (e.g. every 4 weeks) will need to be carried out to determine the maximum number of reps that can be completed in 60 seconds for each exercise. Training can be based on a four week cycle comprising of an easy week, medium week, hard week and test/recovery week. The workload can be varied by changing the number of exercises, duration, sets or reps.
owncal worksheet
Print this Sample Workout (PDF version)
Interval/Circuit Training Sample Workout - Sample One
Interval/Circuit Training Sample Workout - Sample Two
Interval/Circuit Training Sample Workout - Sample Three
Sample Workouts
Personal Training
Indoor Cycling
Interval/Circuit Training
OwnCal:
Counts and displays calorie expenditure during exercise.
OwnIndex:
OwnIndex is a score which is comparable to Vo2max.OwnIndex is a result of the Polar Fitness Test. The Polar Fitness Test is a revolutionary way to test aerobic fitness. The Polar Fitness Test 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's manuals.
OwnZone:
Target zone which Polar Heart Rate Monitor determines for you. OwnZone is an individual guide for light to moderate exercise intensity.
OZ ----: Indicates OwnZone determination procedure.
OZ.A: Indicates OwnZone limits are determined according to your age.
OZ.L: Your latest OwnZone limits.
OZ.V: Indicates currently measured OwnZone limits which are based on your heart rate variability.
 
Recovery Zone:
Allowing the body to exercise and rest simultaneously. By staying in very low heart rate zones for short recovery workouts, you recuperate from a climb.
 
Anaerobic Threshold:
This is the point where your body crosses over from Aerobic (70-80% of Max Heart Rate) to Anaerobic exercise (80-80% of Max. Heart Rate). During anaerobic workouts, your body's muscles, including the heart, have gone beyond the aerobic state where they consume lots of oxygen, to a threshold where the body cannot supply enough oxygen. This is where athletes say: "feel the burn".
You can only stay in this zone for a limited amount of time because your body will protect itself from overworking and slow you down if you keep it up too long. Within this zone, however, the competitive athlete gains tremendous performance benefits.
 
Peak Training:
To reach your highest level of fitness; preparing yourself for your own peak performance.
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