The adaptive, personalized and in-built Polar Star Training Program gives you the optimal intensity and time targets for your training. The training computer gives feedback on your performance after each training session and once a week.
The Polar FT60 creates a training program based on your user information (weight, height, age, sex), fitness level, activity level, and training goal.
By analyzing your weekly training results and fitness level, the training computer gives you training guidance for the following week. The training program adapts to your training habits and to your changing fitness level.
In Time mode, select Menu > Applications > Training program > Create new program.
Perfom Polar Fitness Test. For more information, see Test Your Fitness Level.
Select your training goal:
Improve fitness if your target is to improve your current cardiovascular fitness level and you are able to train regularly.
Maximize fitness if your target is to maximize your current cardiovascular fitness level, and if you have been training regularly for at least 10-12 weeks and training nearly every day is not a problem for you.
Lose weight if your target is to lose some weight.
Training program created! is displayed.
Next, View week targets? is displayed. Select YES to view the time and calorie targets for your first training week. If you select No, Training program active! is displayed and the training computer returns to Time view.
Time target
The amount of time you should train during this week.
Calorie target
The number of calories you should burn this week.
Press and to view your target training time in three different heart rate zones (intensity targets). Press to change the display.
Time target for intensity zone 1
The bars indicate the target times in different intensities. The bars fill up as you train. The target time for intensity zone 1 for the week is displayed in the lowest row.
You have now activated your training program. Press BACK to return to Time mode.
To view your week targets later, select Menu > Applications > Training Program > View week targets.
Zone | Intensity % of HRmax | Training benefit |
Zone 3 | 80-90% |
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Zone 2 | 70-80% |
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Zone 1 | 60-70% |
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Troubleshooting
User information missing is displayed > Enter the missing user information.
Fitness test result required is displayed > You need to perform the Fitness Test.
Read more about training in Training Articles at http://articles.polar.fi.
To change your fitness goal, create a new program in Menu > Applications > Training program > Change program. For instance, if you have started with weight loss program and have achieved your goal, change your goal to Improve Fitness or Maximize Fitness.
To end your active training program, select Menu > Applications > Training program > End program > End Program? Select Yes.
To view the results of your previous program:
Select Menu > Applications > Training program > Results of past prog. The following information is displayed:
Start date and Duration: The start date and the duration of the training program.
Excel. wks and Calories: The number of excellent training weeks (100% of target reached) vs. total number of training weeks and the calories expended during the program.
Before/After: Your Fitness Test result (OwnIndex) or your weight (when weight loss program active) before and after the program.
To train right and to monitor your progress, it is important to know your current fitness level. The Polar Fitness TestTM is an easy and quick way to measure your cardiovascular fitness. The test is performed at rest.
As a result you will get a value called OwnIndex. OwnIndex is comparable to maximal oxygen uptake (VO2max ), which is a commonly used aerobic fitness measure. Read more on how to interpret the results in Interpret Your Fitness Test Results.
The OwnIndex value also affects the accuracy of the training program and calorie calculation during training.
The test is developed for healthy adults. To make sure the test is reliable, take the following issues into consideration:
Avoid distractions. The more relaxed you are and the more peaceful the testing environment is, the more accurate the test result will be (for instance, no television, telephone or talking).
Avoid heavy physical effort, alcohol and unprescribed pharmacological stimulants on the test day and the day before.
Avoid eating a heavy meal or smoking 2-3 hours prior to the test.
Always perform the test in similar conditions and at the same time.
Make sure that your user information is correct.
Wear the heart rate sensor, lie down and relax for 1-3 minutes.
In Time mode, select Menu > Applications > Fitness test > Start test. The fitness test begins instantly once the FT60 has located your heart rate.
About 5 minutes later, a beep will indicate the end of the test, and your test result will appear on the display.
Press . UPDATE VO2max? is displayed.
Select Yes to save the test result in your User information and OwnIndex results. If you know your laboratory measured VO2max value and have entered it in User information, select No to save your test result in OwnIndex results only.
Troubleshooting
Set activity lev. of past 3 months is displayed > Set your activity level (see Settings for more information on activity levels). Activity set! is displayed and the test begins.
Test Failed is displayed or no heart rate shown > Test fails. Check that the heart rate sensor electrodes are moist enough and that the elastic strap is snug enough around your chest. If the fitness test fails, your previous OwnIndex value is not replaced.
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Interpret the OwnIndex values by comparing your individual values and their progression over time. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex on the table, and find out your fitness level class and how your aerobic fitness compares to others of the same gender and age. This classification is based on a literature review of 62 studies where VO2max was measured directly in healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC: Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, 1990. |
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