POLAR CS400 - Manual (Page 36)

Select Test > Fitness > Trend
See how your OwnIndex value has been developing in the Trend menu. Up to 16 OwnIndex values and
respective dates are included in the display. When the test trend file becomes full, the oldest result is
automatically deleted.
The most recent test date, a graph of your OwnIndex results, and the latest OwnIndex value are
displayed. Scroll UP or DOWN to view other values.
Delete OwnIndex Value
Select Test > Fitness > Trend
Select the value you wish to delete and press and hold LIGHT > Delete value? No/Yes is displayed.
Confirm with OK.
Analyzing OwnIndex Results with Polar ProTrainer 5 Software
Downloading test results to the Polar ProTrainer 5 software offers you the possibility of analyzing
results in various ways, as well as accessing more detailed information about your progress. The
software also allows you to make graphical comparisons with previous results. The Polar Fitness Test
results are downloaded automatically to the software when you download exercise data using the
Transfer data option.
1 0 . B A C K G R O U N D I N F O R M AT I O N
Polar Sport Zones
Polar sport zones offer a new level of effectiveness in heart rate-based training. Training is divided into
five sport zones based on percentages of your maximum heart rate. With sport zones, you can easily
select and monitor training intensities and follow Polar’s sport zones-based training programs.
Target zone
Intensity % of
HR
max
, bpm
Example
durations Training benefit
MAXIMUM
90–100%
171–190 bpm
less than 5
minutes Benefits : Maximal or near maximal effort
for breathing and muscles.
Feels like : Very exhausting for breathing
and muscles.
Recommended for : Very experienced and
fit cyclists. Short intervals only, usually
final preparation for short riding events.
HARD
80–90%
152–171 bpm
2–20
minutes Benefits : Increased ability to sustain
high speed endurance.
Feels like : Muscular fatigue and heavy
breathing.
Recommended for : Experienced cyclists
for all year round training varying
length. Becomes more important during
pre-competition season.
MODERATE
70–80%
133–152 bpm
10–60
minutes Benefits : Enhances general training
pace, makes moderate intensity efforts
easier and improves efficiency.
Feels like : Riding in at good pace with
constantly high cadence.
Recommended for : Cyclists progressing
towards events or looking for
performance gains.
Polar CS400 User Manual 36