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Polar RS 400 Manual

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that the method is not very accurate, especially for older persons or those who have been fit for many
years.
If you have done some hard training in recent weeks and know that you can safely reach maximum heart
rate, you can safely take a test to determine your HR
max
yourself. Having a training buddy with you during
the test is recommended. If you are uncertain, consult your physician before undertaking the test.
Here is an example of a simple test.
Step 1: Warm up for 15 minutes on a flat surface, building up to your usual training pace.
Step 2: Choose a hill or stairwell that will take more than 2 minutes to climb. Run up the hill/steps once,
building to as hard a pace as you can hold for 20 minutes. Return to the base of the hill/steps.
Step 3: Run up the hill/steps again, building towards a pace you could just about hold for 3 kilometers.
Note your highest heart rate. Your maximum is approximately 10 beats higher than the noted value.
Step 4: Run back down the hill, allowing your heart rate to drop 30-40 beats per minute.
Step 5: Run up the hill/steps once again at a pace that you can only hold for 1 minute. Try to run halfway
up the hills/steps. Note your highest heart rate. This brings you close to your maximum heart rate. Use this
value as your maximum heart rate to set training zones.
Step 6: Make sure you get a good cool-down, a minimum of 10 minutes.
Heart Rate Value in a Sitting Position
HR
sit
is your average heart rate when completely still (i.e. while sitting). To easily determine HR
sit
, wear
your transmitter, sit down, and do not engage in any physical activity. For a more precise measurement,
repeat the procedure several times and calculate your average.
Polar Running Index
Running Index offers an easy way to monitor performance changes. Performance (how fast/easily you run
at a given pace) is directly influenced by aerobic fitness (VO
2max
) and exercise economy (how efficient
your body is at running), and Running Index is a measurement of this influence. By recording your
Running Index over time, you can monitor progress. Improvement means that running at a given pace
requires less of an effort, or that your pace is faster at a given level of exertion. The Running Index feature
calculates such improvements. Running Index also gives you daily information on your running
performance level which may vary from day to day.
Benefits of Running Index:
• emphasizes the positive effects of good training sessions and resting days.
• monitors fitness and performance development at different heart rate levels - not only during maximal
performance.
• you can determine your optimal running speed by comparing running indexes from different kinds of
trainings.
• stresses progress through better running technique and fitness level.
Running Index is calculated during every exercise when heart rate and the foot pod* signal is recorded,
and when the following requirements apply:
• speed should be 6km/h / 3,75 mi or faster and duration 12 minutes minimum.
• heart rate should be above 40% HR
max
.
Make sure that the foot pod is calibrated. Calculation begins when you start recording the session. During
the session, you may stop once at traffic lights, for example, without interrupting the calculation.
In the end, your running computer displays a Running Index value and stores the result in the File section.
Compare your result to the table below. Using the software, you can monitor and analyze your progress in
Running Index values against time and different running speeds. Or compare values from different
exercise sessions and analyze them in the short and long term.
ENGLISH
44 Background Information
… 44 …


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