Polar Vantage V3

An ensemble of biosensing instruments, AMOLED display, dual-frequency GPS, maps, and the most comprehensive suite of training and recovery tools on the market. The stage is set, and the Polar Vantage V3 smart sports watch is ready to put in the performance of a lifetime.

Polar Ignite 3 Titanium

Polar Ignite 3 Titanium is a stylish fitness & wellness watch that helps you live a more energized life. It tracks your sleep, activity, and heart rate to provide guidance that’s tailored to your body and lifestyle.

Polar Ignite 3

Polar Ignite 3 is a stylish fitness & wellness watch that helps you live a more energized life. It tracks your sleep, activity, and heart rate to provide guidance that’s tailored to your body and lifestyle.

Polar Pacer Pro

Polar Pacer Pro is an ultra-light, new-generation sports watch with integrated barometer that equips athletes with advanced tools to improve running economy, training sessions, and sports performance.

Polar Pacer

Sport is play – why complicate it? Polar Pacer is a no-nonsense sports watch that gives new athletes all the essentials, plus the specialized training tools they need to train better.

Polar Vantage V2

A powerful convergence of minimalist design, innovative technology, and intelligent training and recovery tools make Polar Vantage V2 our most formidable sportswatch to date.

Polar Grit X Pro

Built for military-level durability with sapphire glass and ultra-long battery, equipping you with new navigation tools, always-on outdoor features and Polar's ultimate training solutions.

Polar Vantage M2

Designed for function, the Polar Vantage M2 works as hard as you do. Our industry-leading technology is here to help you reach your goals and come back stronger. For that athlete attitude.

Polar Ignite 2

A fitness watch that’s sleek, simple and smart? Polar Ignite 2 is a true triple threat. Versatile and full of great features, it’s the perfect companion for any sport and any lifestyle.

Polar Ignite

A waterproof fitness watch with advanced wrist-based heart rate and integrated GPS, Polar Ignite offers you a full view of your day and guides you towards a more balanced life.

Polar Unite

A beautifully simple watch with personalized daily workout guidance, 24/7 heart rate and activity tracking, plus automatic sleep and recovery applications.

Polar Vantage M

An all-round multisport & running GPS watch for anyone who loves setting new records. Polar Vantage M is a slim, lightweight training companion that gives you all the data you need to improve your performance.

Polar Grit X

An outdoor multisport watch with rugged yet lightweight design, ultra-long battery life and military-standard durability for anyone who prefers the trails over the roads.

Polar M430

A GPS running watch with wrist-based heart rate, advanced running features and Polar Running Program, Polar M430 is a top-level watch for runners who want more.

Polar Verity Sense

When freedom of movement is important to you, Polar Verity Sense is your go-to choice for any sport.

Polar H10

Widely regarded as the gold standard in wireless heart rate monitoring, this is the most accurate sensor in Polar’s history.

Polar H9

A reliable, high-quality heart rate chest strap for all your everyday sports with Bluetooth® and ANT+ connectivity. Get connected and get going.

Polar OH1

Polar OH1 is an optical heart rate monitor that combines versatility, comfort and simplicity. You can use it both as a standalone device and pair it with various fitness apps, sports watches and smart watches, thanks to Bluetooth® and ANT+ connectivity.

Wristbands

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Straps

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Polar Grit X Outdoor Series

Made for outdoor sports and built to handle any environment nature can throw at you, Grit X watches are designed to help you explore the world and gear up for adventure.

Polar Vantage Performance Series

Our flagship series is tailored for high-performance and endurance sports and training. Every aspect of our Vantage watches are designed with one particular person in mind – the athlete.

Polar Pacer Multisport Series

The Pacer Series gives athletes all the essentials such as accurate GPS and precise heart rate tracking, plus the specialized training, sleep, and recovery tools they need to train better.

Polar Ignite Fitness & Wellness Series

Sleek, simple, and smart – Ignite watches are the perfect partner for any fitness goals and any lifestyle.

Heart rate based training

Your heart rate data gives you an insight into your physical condition and helps you understand how your body responds to training. The information you receive is useful in fine-tuning your training plans, for example, the regularity and intensity of your training, and will help you reach your peak performance.

Whether you are an elite athlete or just want to train for fitness and health, the unique and personal information a heart rate monitor provides will help you get the most from your training, remain on track, and stay motivated. When you listen to your body with a heart rate monitor and keep your recovery times optimal, you will get more fit and improve your endurance performance.

Training with heart rate brings benefits to all—no matter what your fitness level or training background is. Below, you can see a list of benefits for different kinds of exercisers.

Beginner

  • Teaches you about your body's reaction to exercise.
  • Keeps you from starting out too hard.
  • Helps you control the intensity of your exercise routine.
  • Provides feedback on your improvement.

Regular exerciser

  • Helps you control the intensity of your exercise program under different circumstances.
  • Helps you fine-tune your program to get the best results.
  • Gives you plenty of feedback both during and after a session, teaching you more about your body's reaction to exercise.
  • Helps you see how you're progressing.

Pro

  • Helps you make sure you work out at the right planned intensities for your training program. (Hard enough on hard days, light enough on recovery days, enough recovery between intervals, etc.)
  • Enables you to track and accurately adjust your training program.
  • Teaches you about your body's reaction to training, providing an early warning of overtraining, flu, etc.
  • Gives feedback on your progress.

Although everyone’s heart rate is individual and affected by a number of internal and external factors, the heart rate can be used as an indicator of the body’s state.

Personal factors affecting heart rate

  • Age: Maximum heart rate usually decreases with aging.
  • Genetics: Genetics affect your heart rate.
  • Fitness level: If your fitness level is high, your heart rate decreases faster after exercise. When your fitness level improves, your resting heart rate decreases.
  • Maximum heart rate: The higher your maximum heart rate is, the higher your heart rate in different training zones is.
  • Illness: If you’ve recently been ill or are coming down with an illness, it raises your heart rate.

Exercise factors affecting heart rate

Your heart rate can change across activities due to different muscle mass involved, level of experience and technical proficiency. For example, in group exercise, heart rates are higher in high intensity endurance classes than in muscle toning classes.

Running usually elicits the highest maximum heart rate during a stress test whereas maximum heart rates in cycling and swimming can be 10–15 beats lower during a similar test. This means that you may need to adjust your training heart rate intensities by 5–10 beats for activities other than running.

External factors affecting heart rate

Weather conditions and ambient temperature

The body is usually very effective in maintaining the core body temperature in a narrow and safe range. However, exercising in extreme conditions causes more effort for your body.

Generally, the core body temperature increases during exercise. This results in increased heart rate because in addition to the heart needing to supply blood to the working muscles, it needs to supply blood to the skin for cooling you down. Also, in order to prevent your body from overheating, you will dissipate heat, typically via sweating. Sweating excessively can cause dehydration, and dehydration in turn can further increase the core temperature above the safe range, again increasing your heart rate to cool you down. Dehydration does not only occur in hot environments, and failing to stay hydrated can result in an increase in heart rate also because your blood volume decreases.

Humidity on the other hand reduces the effectiveness of sweating, preventing the body to effectively reduce the core temperature. Therefore, humid exercise conditions can result in an abnormal increase in the heart rate.

Use your heart rate data combined with perceived exertion and subjective feeling to set an appropriate pace. Also remember to regularly drink during exercise.

Altitude

Hypoxia (oxygen deficiency) in high altitude stimulates the sympathetic nervous system. At first, this increases the heart rate, but in time, the effect to heart rate decreases, and the initial higher heart rate may not be sustained. High altitude can also stimulate the parasympathetic nervous system and this may reduce maximum heart rate.

Your body will adapt to a higher altitude in a time period ranging from a couple of days up to a few weeks, but if you’re at high altitude only briefly, you’ll need to slow your pace to keep your heart rate in the proper range. It also takes longer to recover from a hard exercise at altitude so rest periods may need to be longer.

Fuel

Your body is always using a combination of carbohydrates, fats and proteins for energy production. As the exercise intensity increases, you burn more carbohydrates and less fat (protein metabolism is always fairly small). Even at low intensities, you need some carbohydrate to burn fats (fats burn in the flame of carbohydrate).

If you start to run low on carbohydrates, it will become difficult to maintain your pace at a given heart rate. Your perceived exertion and subjective feeling will increase but your heart rate will be falling. This is informally called “bonking” and can be remedied by eating foods high in carbohydrate. As a rule of thumb, always bring along some form of ingestible energy on any training lasting more than 2 hours.

Lifestyle factors

Your behavior and way of life affect your heart rate. For example, stress, smoking, and consuming caffeine or alcohol all raise your heart rate. In addition, some medicines can have an effect on your heart rate. Medication can either raise your heart rate (e.g. asthma medication) or it can lower it (e.g. heart and blood pressure medication).

…get feedback.

In addition to heart rate data, heart rate monitoring also gives you other useful information, such as calorie consumption, training benefit, training load and recovery status. Check the user manual of your training device to find out if your device supports these features.

… be more efficient.

Polar heart rate zones offer a new level of effectiveness in heart rate based training. Training is divided into five zones based on percentages of your maximum heart rate. With heart rate zones, you can easily select and monitor training intensities and follow Polar’s training programs that are based on the different heart rate zones.

…train safely.

Using a Polar training device helps you train smarter. Training in the right intensity is the key to improving your performance. Polar also helps you monitor your training load and recovery. If you don’t push yourself too hard when you’re supposed to be resting, you’re less likely to demand too much of your body and to get injuries.

…follow your achievements.

Using a Polar heart rate sensor and a training device gives you a possibility to perform the Polar Fitness Test™ (available on Ignite, M400, M430, M460, Vantage M, Vantage V, Vantage V Titan, Polar Beat and OH1). It is the easiest, safest, and fastest way to estimate your aerobic fitness. By performing the test regularly under the same conditions, you can follow your improvement.

Another test that is based on the measurement of heart rate and heart rate variability is orthostatic test. With the orthostatic test (available on M460 and Vantage V), you can monitor the balance between training and recovery. Long term follow-up helps you to optimize your training and prevent overtraining. See the user manual of your training device to find out if your device has these features.

Further reading

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