- 24/7 activity measurement registers your physical activity that is beneficial to your health continuously 24 hours a day, 7 days a week. 24/7 activity measurement shows active time, calories, active steps, and distance. 24/7 activity measurement is most suitable for walking, jogging, and running type of activities.
- Active steps are taken during active time, with the right intensity to improve health and fitness. Quantifying the level of health and fitness beneficial activity in steps allows for very simple targeting of daily activity. Basic recommendation: aim for 7000 steps or more a day.
- Active time tells you the cumulative time of health and fitness beneficial body movement. Basic recommendation: aim for 30 minutes or more a day.
- Activity level describes your long-term physical activity and affects Polar Fitness Test. Activity levels are divided into "low" if you don't train regularly, "moderate" if you participate in recreational sports on a regular basis, "high" if you train heavily three times a week or more and ”top” if you participate in heavy physical training at least five times a week.
- Activity log tells you the active time during the day. This helps you monitor if you are active enough during the day.
- Activity trend stores your daily activity helping you to follow your long-term activity.
- The samples of your heart rate, speed, cycling cadence, power and altitude are stored either in 1, 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.
- Aerobic fitness, also called cardiovascular fitness, reflects how much oxygen is in the blood your heart pumps and transports to your working muscles, as well as how efficiently your muscles can use that oxygen. See also Maximal oxygen uptake (VO2max ).
- Altitude is measured with an atmospheric air pressure sensor. Altitude is shown as ascended and descended meters/feet and uphill/downhill steepness in percentages and grades.
- Anaerobic threshold is the physiological point during training at which your muscles start using more oxygen than the body can transport. As a result, the work of the muscles starts producing more lactic acid than the body can process and it starts to accumulate in the bloodstream. You can train your body to remove lactic acid by continually pushing yourself into a lactic acid burdened state, which makes your body adapt.
- Automatic display scroll enables you to alternate between displays automatically during training without removing your hands from handle bars. Activating automatic display scroll improves riding safety and comfort.
- With this feature you can set your training computer to take laps based on preset distance, for example, every 1 km/mi.
- 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.
- By activating Autostart/autostop feature, the cycling computer starts and stops training recording automatically when you start or stop pedaling.
- You can define settings up to two to three bikes in your training computer. When you start training, you can select the bike with the correct settings for that particular training session.
- 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.
- You can define your target zones for a training session based on cadence. When you are out of the preset zones, the training computer will inform you with a visual and audible alarm.
- 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, preventing interference from other training computers.
- This feature allows you to combine 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.
- Cycling economy stands for cycling workload as kcal/h and kcal/km. With this feature you can prepare for your calorie expenditure and secure sufficient intake on a long ride. This feature is also useful for comparing and analyzing the loads of various training types and terrain.
- Cycling efficiency is your energy expenditure converted into the power that propels the bike forward. Cycling efficiency measurement starts as soon as heart rate rises above 100 bpm and the training session has lasted for more than one minute. If the heart rate drops below 100 bpm during the session, the measurement of cycling efficiency value is stopped until your heart rate rises above 100 bpm again. Improvement in cycling efficiency indicates improved performance economy.
- This feature is useful for maintaining a certain level of intensity in your training. You can set upper and lower limits for heart rate, cadence, speed or power output. The training computer gives audible and visual alarms if your cycling rate goes out of the preset range.
- Display zoom feature allows you to zoom in information on the display during training.
- 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.
- EnergyPointer is an easy-to-use feature which tells you during a training session if the main effect of your training is fat burning or fitness improvement. EnergyPointer visually indicates the center point between these two training effects, so when you are below that point, you are improving fat burning, and above that point, you are improving your aerobic fitness.
- This feature enables comparison of two values as graphs during training. For example, you can choose a graphical overview of your heart rate and altitude to see how altitude affects the intensity of your training .
- 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.
- 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 a 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.
- Heart rate difference is displayed in the training computer during training and stands for how much you have increased or decreased your heart rate during the phase.
- Heart rate varies from beat to beat. Heart rate variability (HRV) is the variation in time between successive heartbeats, also called R-R intervals. HRV is affected, for example, by aerobic fitness. HRV of a well-conditioned heart is generally large at rest. During training, HRV decreases as the heart rate and training intensity increase.
- When HeartTouch is on, different training information during training can be accessed without pressing buttons, for instance, when gloves make pressing buttons difficult, you can bring your training computer close to your transmitter.
- 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.
- The HRsit is your typical heart rate when you are not doing any physical activity (while sitting).
- 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.
- 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.
- By activating KeyLock, the training computer buttons are locked, and accidental presses do not cause problems, for instance, during training.
- 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%).
- The maximum capacity for oxygen consumption by the body during maximum exertion. Also known as aerobic power or maximal oxygen intake/consumption. VO2max is a commonly used determinant of aerobic (cardiovascular) fitness. Aerobic fitness relates to how well your cardiovascular system works to transport and utilize oxygen in your body. The better your aerobic fitness, the higher your VO2max. VO2max stands for the oxygen consumption/uptake by the body and is usually expressed in ml×kg-1×min-1.
- 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).
- 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).
- One repetition maximum (1RM) stands for the maximum weight you can lift in a single repetition for a given exercise. One repetition maximum can be used for determining your maximum strength. You can also use it as an upper limit to determine the desired load for an exercise (as % 1RM).
- Online recording feature allows you to transfer heart rate information to a computer in real-time. This enables you to follow training information on a computer in real time.
- Overtraining may result from excessive hard training without proper rest to enable recovery. Other physical or psychological reasons, such as illness or overwork, also have an effect. The overtraining test determines whether you are in shape for a training session or need rest. The Overtraining test can be found in Polar ProTrainer 5 software.
- Polar OwnIndex, the result of Polar Fitness Test, predicts your maximal oxygen uptake (VO2max). OwnIndex usually ranges from 20 to 95 and is comparable to VO2max, which is commonly used to evaluate aerobic fitness. Your long-term level of physical activity, heart rate, heart rate variability at rest, gender, age, height, and body weight all influence OwnIndex. The higher the OwnIndex value is, the better your aerobic fitness.
- 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.
- You can define your target zones for a training session based on pace. When you are out of the preset zones, the training computer will give a visual and audible alarm.
- Pedaling index is the ratio between the minimum and maximum forces of a single pedaling cycle. A pedaling cycle begins when a magnet on the crank passes a relay on the circuit board and ends when the magnet passes the relay again. The resulting ratio is averaged from the most recent pedaling cycles.
Pedaling index helps optimize pedaling technique by measuring the ‘roundness’ of force distribution, or how evenly the power is produced – the higher the pedaling index percentage, the better.
- 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 calculates the number of calories expended during training. This feature allows you to follow the calories expended during one training session and cumulative calories expended during several training sessions.
Some Polar products also estimate the fat-burning percentage (fat% on display), that is, calories expended from fat during a workout which is expressed as a percentage of the total calories burned.
- 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.
- 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 prevents interference from other training computers.
- 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 OwnRelax test is a feature that tells quickly and easily how relaxed your body is. During a five-minute relaxation session, your heart rate and heart rate variability are measured.
OwnRelax helps to track and improve overall well-being. Daily relaxation session can be done anywhere, anytime, lying down, or sitting comfortably without talking or disturbing noises.
- 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 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).
- The adaptive and personalized Polar STAR Training Program helps you reach your training targets. The training program gives you weekly targets, including intensity and duration, for your training.
The Polar STAR Training Program is based on your fitness level, activity level, training goal and personal information (weight, height, age and sex).
- Polar Strength Training Guidance helps you to optimize your strength training by reading your heart rate and informing when your body is ready for the next set. It tells you how long to rest between each set in order to get the optimal impact.
You can also download max. three strength training workouts to your training computer from polarpersonaltrainer.com.
- You can define your target zones for a training session based on power. When you are out of the preset zones, the training computer will give a visual and audible alarm.
- 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.
- 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.
- Relaxation rate measurement is based on heart rate variability, which indicates your autonomic nervous system's state. The degree of heart rate variability is highly individual and tends to decrease over time. Mental stress typically increases heart rate and decreases relaxation rate.
- You can set reminders to alarm you of different tasks or training sessions, for instance, reminding you to drink during a training session.
- The lowest number of heartbeats per minute (bpm) at complete rest. HRrest decreases as your fitness level increases. A typical value for adults is 60-80 bpm, but for top athletes it can be as low as 30 bpm. An exceptionally high resting heart rate may be a sign of over-exertion or illness.
- The two-way rocker switch makes it easier to navigate through training data, allowing effortless control even at high speeds. The rider can quickly and safely operate the cycling computer by gently touching the left or right side of the handlebar unit.
- The route elevation/altitude profile feature allows you to get a high resolution elevation profile of your training session during post training analysis with the Polar ProTrainer 5 software. It enables you to see where and when you were climbing, descending or on level ground.
When combining route elevation profile with other parameters like heart rate and speed, you can get a much more deeper understanding of how hard your body responded to every climb and the descent during your training session.
- Your training computer stores your route data during training with the GPS sensor and enables you to download route information to a 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.
- 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 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 (km/h or mi/h) is measured with GPS, footpod, stride sensor or cycling speed sensor.
- 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.
- SpeedPointer feature tells you your speed within set speed limits.
- Stopwatch can be used for timing, for instance, recording lap times. In some products, StopWatch tells the total training time.
- 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.
- Reach your goal by defining the right intensity for your workout. Depending on your Polar product, you can define your target zone based on heart rate, speed/pace or cadence.
- 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.
- Totals includes your training data starting from the last reset enabling you to follow your long-term training.
- 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
- 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.
- See Maximal oxygen uptake.
- Polar W.I.N.D. technology eliminates interference from external disturbances such as power lines which allows to have disturbance-free transmission. W.I.N.D stands for Wireless Integrated Network Device.
- Weekly history gathers your weekly training data. By selecting a week, you can review your training data for the week.
- 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 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.