- Automatic age-based target zone - bpm / % / % HRR
To help you train safely and effectively, the training computer determines your heart rate target zone limits automatically according to your age-based maximum heart rate (220 minus age). The limits are determined either in beats per minute (bpm), as a percentage (%) of your maximum heart rate, or as a heart rate reserve (% HRR). See also Maximal oxygen uptake (VO2max) and Manual target zone.
- Average and maximum heart rate of each lap
- Average, minimum and maximum heart rate of training
- Heart rate – bpm / % / % HRR
Heart rate is the measurement of the work your heart does. Heart rate can be expressed as the number of beats per minute or as percentage of your maximum heart rate. Heart rate can also be expressed as a percentage of your heart rate reserve, meaning the difference between your resting heart rate and maximum heart rate (HRR = HRmax - HRrest). In Polar software or during strength training, heart rate can be displayed as a graphical trend.
- HR-based target zones with visual and audible alarm
You can define your target zones for a training session based on heart rate to help define the right intensity. When you are out of the preset zones, the training computer will give a visual and audible alarm.
- HRmax (age-based)
The highest number of heart beats per minute (bpm) during maximum physical exertion. 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 as intensity zones can be defined using HRmax. Some Polar products define maximum heart rate during the Polar Fitness Test, see also HRmax (Polar Fitness Test -based).
- HRmax (Polar Fitness test-based)
Some Polar products predict your HRmax simultaneously with the Polar Fitness Test. This predicted HRmax value is more accurate than the age-based formula (220 minus age).
- HRmax (user set)
- Manual target zone – bpm / % / % HRR
This feature enables you to define the target zone as you want and is suitable for your training. You can set the target zone for your training as beats per minute (bpm), as a percentage of your maximum heart rate, or as a percentage of your heart rate reserve (HRR%).
- Polar Fitness Test
Polar Fitness Test measures your aerobic fitness at rest in just five minutes. The result, Polar OwnIndex, evaluates your maximal oxygen uptake (VO2max). With the Polar Fitness Test you can measure your aerobic fitness by yourself, automatically and without any exertion. All you need is your training computer. The Polar Fitness Test is as accurate in predicting the VO2max as any sub maximal fitness test. The test is based on heart rate and heart rate variability at rest and personal information.
- Polar OwnCal® – calorie expenditure with altitude adjustment
Polar OwnCal calculates the number of kilocalories expended during training. This feature allows you to follow the kilocalories expended during one training session and cumulative kilocalories expended during several training sessions. The effect of the ambient air pressure is taken into account in the calorie expenditure calculations: in moderate and high altitude there is less oxygen in the air so you can do less work and expend fewer calories at the same heart rate.
- Polar OwnCode® (2.4 GHz W.I.N.D.) – coded transmission
Coded heart rate transmission automatically locks in a code to transmit your heart rate to the training computer. The training computer picks up your heart rate from your transmitter only. Coding significantly reduces interference from other training computers. The 2.4 GHz W.I.N.D transmission is disturbance-free from other electronic devices.
- Polar OwnOptimizer – personal training status
Polar OwnOptimizer feature is an easy and reliable test to determine whether your training is optimally developing your performance. OwnOptimizer helps you to optimize your training load during a training program so that you experience an increase in performance and do not undertrain or overtrain in the long run. Based on the test, you are provided with a scale and description of your personal training status.
- Polar OwnZone® – personal heart rate zone
Polar OwnZone® determines your personal heart rate limits for a training session. Depending on the day and time, your physical state may vary, for instance, if you are stressed or tired, or if you are not fully recovered from your latest training session, Polar can determine that information from your heart rate and guide you to your ideal training zone for that moment.
- 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. 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).
- R-R Intervals / Online HR Variability
R-R Intervals / Online HR Variability feature measures your heartbeat intervals and reflects autonomic nervous system activity in heart beat regulation. The R-R interval measurement is most useful at rest and at low intensities. Relaxation rate indicates the state of your physical recovery.
- Training load – available via polarpersonaltrainer.com
This feature is available in Polar software. When you transfer training results from your training computer to polarpersonaltrainer.com, you can follow your training load and recovery in the training diary. Continuous monitoring of training load and recovery will help you recognize personal limits, avoid over- or undertraining, and adjust training intensity and duration according to your daily and weekly targets
- Distance based interval
- Distance based recovery measurement
- Distance – training, lap, trip and total
Distance (km, mi) can be set and measured in several ways. Training distance tells you the distance traveled during a training session. Trip distance tells you the distance from the latest trip reset. Lap distance tells you the distance of one lap. Total distance is the distance accumulated since the last reset. Odometer tells you the cumulative distance which you cannot reset.
- Incline Measurement
Incline measurement tells you the uphill or downhill inclination in numerical form, helping you to adjust cycling effort accordingly. The feature shows you the uphill/downhill steepness in percentages and grades.
- Route mapping – opt. with ProTrainer 5 software
Your training computer stores your route data during training with GPS sensor and enables you to download route information to computer after the training session. Routes are shown in ProTrainer 5 software and can also be easily exported to other mapping and positioning software such as Google Earth.
- Speed-based target zones with visual and audible alarm
You can define your target zones for a training session based on speed. When you are out of the preset zones, the training computer will give a visual and audible alarm.
- Speed/Pace – current, average and maximum
Speed (km/h or mi/h) is measured with GPS, footpod, stride sensor or cycling speed sensor. Pace (expressed as min/km or min/mile) stands for the rate of speed. Pace is usually used in running. By setting a target pace, you can follow how fast you need to run in order to reach a certain distance in a predefined time.
- SpeedPointer
SpeedPointer feature tells you your speed within set speed limits.
- Advanced training analyzing
You can easily analyze each of your training sessions in the training result view. In addition to many useful details about your training, the Curve illustrates graphically the data from the sensors that you used while training. Place your mouse cursor on the curve to see more details.
- Training diary
Diary is available in Polar software. When you transfer training results from your training computer to your Diary, you can easily follow up your training as well as plan your future training sessions. You can choose to see your training sessions in a Month or Week view, along with a Month or Week summary.
- Training Load
This feature is available in Polar software. When you transfer training results from your training computer to polarpersonaltrainer.com, you can follow your training load and recovery in the training diary. Continuous monitoring of training load and recovery will help you recognize personal limits, avoid over- or undertraining, and adjust training intensity and duration according to your daily and weekly targets.
- Training programs
The polarpersonaltrainer.com web service offers training programs for running, cycling, outdoor sports, and general fitness, for instance. The training program creates training targets which appear in your Diary. You can customize the program according your current fitness level.
- Adjustable recording rate – 1s, 2s, 5s, 15s, or 60s
The samples of your heart rate, speed, cycling cadence, power and altitude are stored either in 1, 2, 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 training computer up more rapidly, but enables more accurate data analysis using Polar software.
- Combined training files
This feature allows combining consecutive training sessions. When you start a new training session within an hour of the previous one, you can combine the new session with the previous one.
- Memory left indication
- R-R Recording
R-R recording rate saves heartbeat intervals, that is, intervals between successive heartbeats. This information is also shown as instantaneous heart rate in beats per minute in recorded samples. This enables the analysis of heart rate variability (HRV) using the ProTrainer 5 software with an accuracy of 1 ms.
- Totals
Totals includes your training data starting from the last reset enabling you to follow your long-term training.
- Training files (with summaries) – 99
- Weekly history
Weekly history gathers your weekly training data. By selecting a week, you can review your training data for the week.
- Average 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.
- Cadence – current, average and maximum
Your cycling cadence stands for your pedaling rate in revolutions per minute (rpm). Cadence is the central factor in improving cycling performance. A higher cadence reduces the force needed for each pedal stroke, and thus improves overall performance. Running cadence measures how many times your either right or left foot hits the ground in one minute. Running cadence is measured as steps per minute. 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.
- Distance – training, lap, trip and total
Distance (km, mi) can be set and measured in several ways. Training distance tells you the distance traveled during a training session. Trip distance tells you the distance from the latest trip reset. Lap distance tells you the distance of one lap. Total distance is the distance accumulated since the last reset. Odometer tells you the cumulative distance which you cannot reset.
- Running Index
Running Index is based on heart rate and speed data measured during the run. It gives daily information about your performance level, both aerobic fitness and running economy. Improvement in running efficiency indicates improved economy of running performance.
- Shoe selection – settings for three shoes
Shoe selection feature allows you to select shoes for a particular sensor in your training computer and to follow your training distance for the particular pair of shoes.
- Speed/Pace – current, average and maximum
Speed (km/h or mi/h) is measured with GPS, footpod, stride sensor or cycling speed sensor. Pace (expressed as min/km or min/mile) stands for the rate of speed. Pace is usually used in running. By setting a target pace, you can follow how fast you need to run in order to reach a certain distance in a predefined time.
- Speed/Pace-based target zones with visual and audible alarm
You can define your target zones for a training session based on speed. When you are out of the preset zones, the training computer will give a visual and audible alarm.
- Automatic lap recording
With this feature you can set your training computer to take laps based on preset distance, for example, every 1 km/mi.
- Display zoom
Display zoom feature allows you to zoom in information on the display during training.
- Graphical target zone indicator
This feature points out graphically on the display the zone you are in during a training session helping you to stay on the desired intensity zone.
- Interval trainer guided workouts – heart rate / pace / distance
Create interval guided 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.
- Number of laps – 99
- Time and distance based interval timers
Use timers, for example, as a training tool in interval training to tell you when to switch from a harder to a lighter period and vice versa. The timers can be time- or distance- based.
- User configurable displays – all lines
This feature allows you to configure training computer displays to show the information that you need during your training session. Configure the displays either in the training computer or in ProTrainer 5 software.
- ZoneLock
ZoneLock feature helps you to accumulate certain intensity. You can either lock a zone before a training session or during it by pressing a button when you are on the desired zone.
- ZonePointer
ZonePointer is a visible and moving symbol on the training computer display indicating whether you are inside the pre-set target zone. This feature helps you to reach the desired intensity/pace/speed/cadence targets.
