• OwnZone: Basic OwnZone-based exercise with moderate intensity. Suggested duration 45 minutes. The
running computer is able to determine your individual aerobic (cardiovascular) heart rate zone
automatically. This is called OwnZone. For further information, see Determine Your OwnZone (page 18).
Additional background information can be found in OwnZone Training (page 43).
• Add new: Create and save your own basic exercise. You can store a total of 10 exercises + 1 Free exercise
in your running computer.
After selecting the exercise, the following options are displayed. Select the desired option and press OK.
• Select the exercise as a default exercise. The next time you train, your running computer will offer this
exercise as a default.
• View the exercise settings. Scroll UP or DOWN to view:
1. Basic exercise with 1-3 exercise zones: target heart rate or speed/pace* limits for each zone,
timer/distance* for the zone, or
2. Exercise created with the software: name, description, target exercise time. (Press and hold LIGHT to
view the exercise phases and chosen sport profile.)
• Edit Basic or OwnZone exercise to fit your needs. You can also edit exercise created with the running
computer. For further information, see Create New Exercises. If you have created exercise with the
software that includes phases, you cannot edit them with the running computer.
• Rename Basic, Interval or other exercise created with the running computer.
• Default - Return to default settings of Basic, Interval or OwnZone exercise.
• Delete exercise you have created using the running computer or the software.
Create New Exercises
Create a New Exercise with Zones
Create your own exercises with the running computer. You can create more diversified exercises by using
Polar ProTrainer 5. For further information, see software help.
Select Settings > Exercises > Add new
1. Set the Number of zones for the exercise (0-3) and press OK. For 0 zones, go to section Create a new
exercise without zones.
2. Choose Zone type:
A. heart rate zones
B. speed/pace* zones
Press OK. Continue according to your choice.
A. For heart rate zones, select sport zones, or manual heart rate zones. Press OK.
• Sport zone: Select one of the sport zones (e.g. Z1: 50-59%) for your exercise. Press OK.
Polar sport zones are heart rate intensity areas expressed as percentages of your maximum heart rate. Five
different sport zones are set in the running computer as a default: very light (50-59% HR
max
), light
(60-69% HR
max
), moderate (70-79% HR
max
), hard (80-89% HR
max
), and maximum (90-99% HR
max
).
Default HR
max
value is usually age-based, but if you know your aerobic and anaerobic thresholds, have had
your predicted maximum heart rate (HR
max
-p) measured in a Polar Fitness Test
TM
, tested your maximum
heart rate yourself or in a lab, then you can define sport zones to better suit your training needs.
• Manual: Set the high and low zone limits as bpm or HR% / HRR% and press OK.
Continue to step 3.
B. If you selected speed/pace* zones, set the high and low zone limits. Press OK.
Continue to step 3.
3. Set Zone guide to change zone after a specified time or distance*. During your workout, the running
computer will alert you when changing zones.
ENGLISH
12 Prepare For Training
