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training programs - polarpersonaltrainer.com

1. Duration HR Avg HR Max Calories Distance Pace Avg Training load 00 46 26 143 bpm 154 bpm 680 kcal 9 56 km 04 50 min km 127 Running Overview Curve Map Data Curve w Settings a Reset Zoom Cm Full Screen Sport Zones HR bpm Pace min km Heart Rate bpm 04 00 189 0 00 00 00 170 00 02 15 00 43 19 00 00 33 113 z 5 1 00 00 07 00 00 00 00 10 00 00 20 00 00 30 00 00 40 00 00 46 26 Map Reset Map Em Full Screen y Automatic Laps Lap Duration Distance HR Avg km bpm 3 00 04 48 1 00 132 2 00 04 43 1 00 145 3 00 04 50 1 00 144 4 00 04 50 1 00 142 5 00 04 53 1 00 142 6 00 04 58 1 00 143 7 00 04 55 1 00 140 8 00 04 53 1 00 146 9 00 04 49 1 00 147 a F Nuott i Cuire l Delete Copy Add to Favorites Close Save When you open a training result an Overview tab shows you an upper level summary of your training session On the header you can see the basic information on your training result The overview tab can also show you a curve of selected training information for example heart rate and pace a map of your training route as well as a short summary of the sport zone or training zone and lap information Map of the training route is shown for Polar Beat mobile app users Polar RC3 GPS training computer users and Polar RCX3 training computer Polar RCX5 training computer Polar RS800CX training computer and Polar CS600X cycling computer users training with Polar G5 GPS sensor or Polar G
2. 2 cccccee cee ccc ccc ceecccccceececccccccetececcceceeeeeecees 39 Traning RES UNE ocio orita da at di ts heeds gous 32 OAc ee le eae ada 41 A E E TE 42 E PARE RR E RR A A RA O NI A A IO 42 Sport Zones Optimized Sport Zones ZONES 2 2 2 2 cece ccc cece cece cc ceccececccececeeeceteeeteeteeeeees 43 Sport Zones Optimized Sport Zones Zones Detailed oooocoocccccccccccccccccccccccccccccccnnccccoo 43 Laps and Automatic Laps 2 22 22 22 cece cece eee ec ene c cc ccecceccecccceeececeeeeeeeeeceeeeeeeeeeeeeeeee 43 Laps and Automatic Laps Detailed 1 2 0 2 0 0 00 ccc ccc cccc ccc cece cccccceceeceecectetettcetteceeeteteeeeeees 44 Dai O Bees An Ae re ele as o de A ho eR ah ed Shey 45 BENERIM sure deta tr te dee e de a eel ollo Nits to 2 nat Na 45 A AA A Ae aaa 45 E AE E EE EAA Oe E AT OE 46 Race Pace REXI rn N yA Ue A N AN A A AAA 47 Phases RC3 GPS RCX3 ROXD 20 2 0 ce eee eee ence e nett eteeeeeeed 48 Multisportiresult ROX5 ores on citado ea en cutie aa on eee dd on Us eee SOs eee cee St 50 CUIVG sister des Asie tne A 51 Mapu tadi na oats Nat aire sic etl USEC nl es Sak a A led e ae TE ea 51 Sport Zones Optimized Sport Zones 2 2 20 2 222 c cence cece ccc eeececeeecceeeeeeeees 51 SPOMS ss 25 niko A SS A A seks EN ita a 52 Sports detailed 22 2 2 occ cece cece ccccccceccccceeccccceeeeeeeeeeeeeeeceeeeeceeeeeeeceeeeeeeeeeeeeeeetees 52 Dala recorra sortir orita doin ebb sa ados dla cd ames dail 52 A A
3. 2zz gt __ 0 00 00 00 176 04 30 05 00 00 05 34 156 06 00 00 37 36 137 07 30 12 me 00 17 45 12 00 cia 1 00 00 08 20 00 98 00 00 00 00 15 00 00 30 00 00 45 00 01 01 12 Map Reset Map mz Full Screen Automatic Laps Phase HR Avg bpm 00 10 00 132 00 40 00 151 00 10 00 134 Delete Copy Add to Favorites Close E 48 A short summary of phases is shown on the right side of the Overview tab The menu shows the distance as well as average and maximum heart rate of each phase If you click a phase on the list the phase is high lighted on the curve and on the map You can see more detailed information about phases on the Curve tab The phases are shown on the curve as colored areas The detailed phase list shows e the duration of each phase either time or kilometers miles e phase limits either heart rate or pace e time in above and below the limits e phase duration e cumulative distance of the training session e average and maximum heart rate of the phase e average and maximum speed pace of the phase Back to top 49 MULTISPORT RESULT RCX5 Swim Bike Run E 23 04 2011 11 35 f A Publish and view shared trainin Calories 1147 kcal HR Max 172 bpm Duration 01 44 23 HR Avg 143 bpm 74 HA Training Load Multisport Overview Curve Map Data Curve ped Settings w Reset Curve Full Screen Sport Zones HR bpm Speed kmh
4. Zone 1 00 01 12 OTHER REPORTS You can follow up your training progress from different points of view with the pre defined progress reports Each report illustrates certain pre selected information about your training The default time period in the reports is three months and the months are split into weeks You can change the default period and modify the pre selections in the reports according to your needs polarpersonaltrainer com Home Training Training Load PROGRESS Progress Summary Progress Summary sums up the total numbers of your training sessions duration calories and distance gt Progress Summary Total y Training sessions 119 Duration hh mm 106 57 hh mm a Calories kcal 41356 kcal AT Distance km mi 186 33 km Training Programs Progress Progress Reports d EE KN 2 EE o Challenges Applications Follow up your training progress from different points of view with the progress reports Each report illustrates certain pre selected information about your training The default time period in the reports is three months and the months are split into weeks You can change the default time period and modify the pre selections in the reports according to your needs You can also compare your training results heart rate curves speed curves altitude curves lap durations and more gt Progress Reports ths Compare Compare training results gt View report tls Distance See
5. 0000000000000 e cece cece ccc cece cece cece ceeeeeeeeeee 67 Adding a Strength Training Target 2 ccc ccece cee ccccccccecccccccececccccccceeececcceeceeeeccceeeeeeecs 68 Easier and more effective strength training with Polar FT80 0 0000 00000022 c ccc c cece cece cece cece ees 68 Favorites h a a S EE Ales a nedieesels posed aadatee aa ol eh tah 69 Training Equipments suse ts el ets do a ie Se at leas e dolo SAL ode tates a 70 Editing Equipment Settings 2 cece cece cece cece eee ccccccceeeeccccccceeececcccceceeeccccceeeeeeevcceeees 70 Training Load sanere ceana ae ea til lilas aci cds 71 Why should monitor my cumulative training load 2 20 2 22 eee ee eee ec eee eee ce cece eeeeeeees 71 Training Load Analyzing View 0 000 222 c cc cece cece cece ccc cece cece cece cece eee Ea aa aa aaea onanan en 71 Selection and navigation eee cece cece cece ceeeeeececnccccececcecccccccecccceccccccccsccccceeeee 72 Training load curves n 000020r da dl a e a A IA A A DER es cess se 72 Training boad Baisi ccsccsaso oto ce tono TETRIS 73 AAA E O EN 73 Traning Prog aM S A O A O BAe ah 74 Running Cycling Outdoor and Fitness Programs ooocccccccccccccccccccccccccccccncnnnnnnnnnnnnnnnnnnnnos 74 STAR Training Program ccccccccccccccoccccococcooco ns 75 Endurance Program RC3 GPS RCX3 and RCXS ooo ccc e cece cece ce cece ccccecceceeeeeeeeeeeeeees 75 Creating Endurance Program o cccccccccccccc
6. 10 05 2011 Tempo Run 01 00 00 00 15 00 Exercise description text Program description The objective of the Advanced level program is to develop endurance running performance close to your own maximum level The program consists of 5 6 training sessions per week including basic long interval and tempo runs This program requires personal care and awareness to ensure optimal recovery sleep and nutrition Also a personal coach could point out your individual strengths and weaknesses which could be helpful in fine tuning the program Tuesday Wednesday i Tempo Run g Basic Run Tempo Run Basic Run Tempo Run Basic Run Tempo Run Easy Run 00 20 00 Thursday Easy Run Easy Run Easy Run Basic Run 00 20 00 Friday Saturday Sunday Basic Run Interval Run Long Run Basic Run Interval Run Long Run Easy Run interval Run Long Run interval Run Long Run 00 05 00 Sport zones Tempo runs develop aerobic capacity and resistance to fatigue at 10 km marathon race speeds The tempo parts are recommended to be run in zone 4 in order to build resistance to fatigue at marathon and half marathon speeds and to improve speed in the lactate threshold All programs Reset values Create 7 Click Create to add the program to your Diary The detailed program information is shown 76 8 Transfer the program to your Polar RC3 GPS RCX3 or RCX5 training computer See more information in Data Tra
7. LISTENS TO YOUR BODY uh CONTENTS Contents 222s ccn caste ee aay Seco ok E G a Seu too oh a ease 2 Introduction ESOO 9 Registrationiand LOGIN 220 2 osessneeh ht dendae ia tds tora ados 10 Data Transter touche sont e tele NE oe eal ian esa OA er ple ees Axe Pet Oe Be A 11 Training Data Activity data 22 00 2002 lolli ccc ccc ccc ccc ccc eee cece cnn nn nro 11 Training Programs EE tla hdd ke Bios en a Se oe Sa oe esl oa ede ee Eds 11 Strength Training Exercises 00 00000 eee cece cece cece cece cece cece eeeeeceecesseseaeaaeeeees 11 Data Transfer Software oaceae O eee 12 Polar W ebSyNC lt vestir die 12 Polar W eDLIN Ki oo ct a o it adas ale AI a dla e 12 Transferring Data with Polar WebLink 0000 00000 cece cece c cece eeeeeeeeeeeeeeeeeeees 12 Transferring results to Polar Flow web service _ 0 22 22 cece cece cece cece eee ce cece ccc eeeeeeees 13 HOME hse neces see teil O Md ANTRO UII Anasede ls 14 Product mM Ses ssccsne2cccccses ia Ir eii Era he eece nets c oso oo oo eters Ss 14 Add to Your Diary cn 14 ACUVIY ESOO cara nae aaa ea dire non ii E e 14 Training Programs Locuras ct o o e a e to Oe Uk tee lala a A e 14 EV GMS csm st noo teo e a LO ee e Meese hn aR OI E a 15 Challenge as dde an de poa sa dl o e a a 15 AAPP E nals scues asasdde2 a 15 Diary View cnc 16 Diary Symbols daros deeb baaa det rra anei 16 SUMMA oaea anan ROI ts te eat om tee tesa Ano otre cases OLE aad 19 Favorite Train
8. 1 Double click the WebLink icon on your PC screen to open the software 2 Enter your polarpersonaltrainer com web service username and password in the Settings page 3 Select the Polar product model that you use in Settings Check your model from the back plate of your training computer 4 Select the communication port for your training computer 5 Save settings by clicking OK from the Settings page 6 Click Continue and set your unit to start the transmission The files will be automatically transferred to the web service 7 After the transfer the software informs you how many new training sessions were sent to your diary in the web service The same training sessions will not be saved in your diary twice 8 After training data transfer you can click Go to Web to log into www polarpersonaltrainer com 9 Click Close on the right top corner of the window to close the software You will find comprehensive instructions in the Help function of the Polar WebLink software once you have installed it to your PC 12 TRANSFERRING RESULTS TO POLAR FLOW WEB SERVICE You can transfer training results and Fitness test results to the new Polar Flow web service Please note that some values such as heart rate zone limits may change in the transfer This is because polarpersonaltrainer com and Polar Flow web service employ slightly different ways of calculating certain val ues The results are transferred from your Diary Open the resul
9. HR bpm 200 50 30 20 00 19 15 10 00 04 25 Sport zones Optimized Sport Zones 00 00 00 15 00 00 30 00 00 45 00 01 00 00 01 16 00 01 30 00 Map Bll Reset Map Seg Full Screen Sports No Sport Duration 1 Swimming 00 30 14 Open 2 cycing 00 41 43 Open 3 Running 00 32 26 Open Delete Copy Add to Favorites Export GPX Close Save A multisport training session consists of more than one type of sport Multisport trainings can be performed only with Polar RCX5 training computer When you open a multisport result an Overview tab shows you an upper level summary of your training ses sion On the header you can see the basic information on your training result The overview tab can also show you a curve of selected training information for example heart rate and pace a map of your training route as well as a short summary of the sport zone and lap information 50 CURVE Training information curves are shown on the Overview Curve and Lap Notes tab Heart rate curve is shown as a default speed pace curve is shown as a default as well if speed pace data has been recorded In addition to heart rate and speed pace the curve may also display cadence run ning cycling power altitude air pressure and temperature Click Curve Settings to define which curves are shown The curves are available if the recorded training session contains this information The
10. If you have added default sets repetitions and weight for an exercise in Training Strength Training Exercises they are shown in your workout as default Repeat target If you do the same training for example every Monday and Friday you can set the train ing target to repeat automatically Click Repeat target Select the weekdays when you want to repeat the training and the end date for repeating Click Ok The number of trainings to repeat is shown on the Repeat training target view as well as on the Add new training target view 7 Click Save to add the training target targets to your Diary See also Adding a Training Target Adding a Phased Target Adding a Race Pace Target Adding a Zone Target Sports Favorites Strength Training Exercises 24 ADDING A PHASED TARGET You can add phased targets to your Diary and transfer them to your Polar RC3 GPS RCX3 or RCX5 training computer O Use basic Latin letters to create a target that can be transferred to the training computer O You can also create a target with only one phase Before adding a phased target please note the following e f you want to use a specific sport for your target make sure you have created the sport in WebSync RCX5 only or in polarpersonaltrainer com See more information in WebSync help and in Sports O If you are using Polar RCX5 training computer we recommend that you add sports sport profiles in WebSync To add a phased target 1 Goto H
11. Period Start day and Period End day and click Refresh Note that the period can be maximum 183 days Browse the training load observation period by clicking Previous and Next buttons TRAINING LOAD CURVES The red curve indicates your actual training load status and is based on your training results The grey curve indicates the planned training load status and is based on the training targets on your diary The grey curve continues to the future days if you have created training targets on your Diary By comparing the planned train ing load status and the actual training load status you can analyze the strenuousness of your training session and use the training load information when planning your future training sessions O See Creating Training Target to find out how to create training targets The training load curves are on red yellow and green background If your training load status curve is on Green e You are recovered from previous training sessions and ready to train more e If you re continuously in green you can increase your cumulative training load by adding more training sessions to your weekly plan or making the training sessions more intensive e Intensive training sessions and races should preferably be done when you are in green Yellow e Cumulative training load is on a high level e You can still train but should avoid high intensity training and or races Red 72 e Cumulative training load is on a very
12. accustom your body to endurance training to enable you to do longer rides in the suitable intensity The training volume is relatively low and the training sessions are basic and long rides If you want to prepare for a cycling race in the future you need to proceed to higher levels by following this program carefully Moderate levels 7 12 The objective of the Moderate level programs is to accustom your body to higher levels of endurance training to enable you to do even longer rides The aim is also to improve your cycling technique By training according to guidelines you will get fit enough to keep your heart rate under control and stable when cycling Your legs will start to tolerate higher speeds and longer distances The program consists of 3 5 training sessions per week including basic long and interval rides Compared to advanced levels moderate levels do not include tempo rides that are aimed to develop resistance to fatigue at higher speeds Advanced levels 13 20 The objective of the Advanced evel program is to develop endurance and cycling performance close to your own maximum level Training tips also include special sessions with high cadence to optimize efficiency and technique and low cadence cycling specific strength training with high charge and fairly low heart rate The program consists of 5 6 training sessions per week including basic long interval and tempo runs This pro gram requires personal care and awaren
13. curve shows you the X axis and Y axis values at a certain phase of your training session The colors on the background indicate training zones Go to Articles section in polarpersonaltrainer com to learn more about training zones The numbered green areas indicate the exercises moves Click Full Screen to zoom the curve and Exit Full Screen to return to the default view You can zoom a certain area of the curve either in full screen view or in default view by selecting an area with your mouse click hold down drag release You can browse the zoomed curve with the arrows on the upper right corner of the curve view Click Reset Zoom to return to the default zoom level WORKOUT Workout list with set repetition and weight information is shown on the Overview tab of the strength training result If you have selected your one repetition maximum to be automatically updated weight of 1RM and 1RM kg values are shown as well You can edit the sets repetitions and weight if needed It is possible to add moves to the list 1 Click New Exercise 2 Choose the exercises from the Select Exercises list 3 Click Select and the exercises appear in the Workout list ZONES You can check the training zone information on the Zones tab of the Overview Time spent in each training zone as well as lower and upper limits of the zones are shown Click Edit to change the limits of a zone Accept the change by clicking Ok Remember to save the
14. link to get a training program customized to suit your needs O Available programs depend on the Polar product you have registered in Products In Training Programs you can easily see the status of your current program O You can have only one active training program in polarpersonaltrainer com RUNNING CYCLING OUTDOOR AND FITNESS PROGRAMS 1 Goto Training Programs 2 Click on the Create program link 3 Before creating the program read and answer the questions in the Physical Activity Readiness Questionnaire Then tick the box have read and understood the Physical Activity Readiness Questionnaire Click Next 4 Fill in the required information about your fitness level and goals it only takes a couple of minutes Click Next to proceed 5 Asummary of the program is shown Click Create and then Finish to confirm your choices and the training program will automatically appear in your diary Click Back to return to the previous step and Cancel to cancel program creation The starting date of the training program depends on the program Most programs will start the next full week If you create an event based program for example the starting date is determined by how much time there is to the event as calculated from the day you create the program and how long is the program you are creating The training targets will be added in the diary and each of them will give you more precise training instructions These training targe
15. more inform ation in Easier and more effective strength training with Polar FT80 One Repetition Maximum 1RM Default Weight Default Repetitions and Default Sets are optional information If you add the exercise to your strength training target this exercise information will be there as default You can change the information if needed The maximum values for the fields are One Repetition maximum 999 Default Weight 453 Default Repetitions and Default Sets 99 One repetition maximum 1RM is the maximum weight one can lift in a single repetition for a given exercise One repetition maximum can be used for determining an individual s maximum strength It 67 can also be used as an upper limit in order to determine the desired load for an exercise For example 10 RM is the maximum weight that can be lifted 10 times To calculate your 1 RM go to Applications Calculators One Repetition Maximum In the Notes field you can for example write instructions on how to perform the exercise The Notes field can contain a maximum on 512 characters You can also add an image of your exercise The size of the image should be no larger than 356x410 pixels and the format should be either jpg png or gif 4 Click Save 5 Click Close to return to the strength training exercises list ADDING A STRENGTH TRAINING TARGET Plan your strength training by adding strength training targets to your polarpersonaltrainer com Diary Planning helps
16. s public profile by clicking the name Click Send Message in the public profile view to send your friend a message Click Add to Friends to add the person to your friends list Return to the search results by clicking Back Y our friend needs to accept your friend request in polarpersonaltrainer com before you can have access to your friend s diary VIEWING AND EDITING FRIENDS Click the Friends icon on top of the page to see the list of your friends Click a friend s name to view his her public profile The friends list shows the training computer your friend is using and the Status of your friend You can find the explanations forthe symbols on the status field from the table below Click the symbol to change the status User you have granted an access to your diary The access is gran ted as default when you add a friend to your friend list Click the sym bol to block the access to your diary User that has granted you access to his her diary Click the symbol to view your friend s diary 99 A user you have blocked The user cannot see your public profile or send messages of challenge invitations to you Click the symbol to block allow the user Click the symbol to send a message to your friend O If a symbol is grey it means that you have not granted received access to someone s diary You can remove a friend by ticking the box beside a friend s name and clicking Delete Selected O In addition to granting an access t
17. the distance you have covered in all your trainings sessions gt View report tls Running Distance See the distance you have run gt View report Open the report by clicking report name or View report 85 tls All Training Sessions See how many training sessions you have had gt View report als Calories See the amount of expended calories gt View report th Cycling Distance See the distance you have cycled gt View report th Duration See the duration of all your training sessions ols Sport Zones See the time spent in each sport zone gt View report ally List view View your trainings in a list gt View report PROGRESS t Y Select sport 2 Duration 33 00 03 40 hh mm A B Distance HA 60 2 6 7 km v a 07 05 2012 Period end 07 07 2012 Group Calories 12597 1399 7 kcal ES Sport Zones 6 lt gt by Week v Refresh view 2 T 150 bpm 140 bpm 6 120 bpm 5 j el 3 Training sessions 5 f m 05 45 12 hh mm ss 110 bpm E 8 0 km m 1955 kcal I 124 bpm 100 bpm o i 90 bpm 14 05 2012 21 05 2012 28 05 2012 04 06 2012 11 06 2012 18 06 2012 25 06 2012 02 07 2012 7 Curves id Resting heart rate Average heart rate Weight Ownindex OwnRelax OwnOptimizer 4 Walkindex A Running index K He
18. the partner company for example Data can be sent to the partner only when it is transferred from a training computer to polarpersonaltrainer com via WebLink or WebSync software You can add a partner yourself or a partner can send you a partner request O Check that you have entered your user information in polarpersonaltrainer com exactly in the same format as you have informed the partner Your personal information for example your first name last name and date of birth will be checked during the partnership registration ADDING A PARTNER To add a partner yourself 1 Place your mouse over your name next to the main menu and select Partners 2 Click Add a new partner 3 Select the partner from the drop down list 4 Fill in the necessary information 5 Confirm your acceptance for sending your data to your partner by ticking the box 6 Click Send request 7 Read the agreement carefully Click Check the data provided for the service provider through AccessLink to find out what data will be shared with the partner 8 Click Accept 9 Your partner request is sent and is waiting for partner s approval You can check the approval status in Partners ACCEPTING A PARTNER S REQUEST A partner can send you a partner request The request is shown in three places e in your Activity Feed on the Home page e under Partner requests on the Home page 107 e in Partners section To accept the request 1 Click the partner
19. the speed you can maintain without building up lactic acid It also improved your aerobic fitness and the endurance of the working muscles by enhancing blood cir culation to them Carbohydrates are the main energy source that your body uses at this training intensity Tempo and Steady state training This training improved your aerobic fitness It also improved the endurance of the working muscles by enhancing blood circulation to them It began to increase your anaerobic tol erance and develop the speed you can maintain without building up lactic acid Carbohydrates are the main energy source that your body uses at this training intensity Steady state and Tempo training This training improved your aerobic fitness It also improved the endurance of the working muscles by enhancing blood circulation to them The training duration was long enough to increase fatigue resistance at the used speed Car bohydrates are the main energy source that your body uses at this training intensity Steady state training This training improved your aerobic fitness It also improved the endurance of the working muscles by enhancing blood circulation to them Carbohydrates are the main energy source that your body uses at this training intensity Steady state and Basic training long This training improved the endurance of your muscles and Steady state training 63 Steady state and Basic training Basic and Steady state training long B
20. you to train more efficiently See more information in Adding a strength training target EASIER AND MORE EFFECTIVE STRENGTH TRAINING WITH POLAR FT80 If you create a strength training target in your Diary you can transfer it to your Polar FT80 training computer with WebSync application and have your FT80 guiding you when working out in the gym The next three strength training targets in the future are transferred automatically from polarpersonaltrainer com Diary to your FT80 If there are no future strength training targets in your Diary no data will be transferred See WebSync help for more information on data transfer See FT80 user manual for more information on strength training with FT80 68 FAVORITES Name and save some of your training targets or results as favorites You can do it when creating a training tar get when viewing a training target when adding a training result manually or when viewing a training result This enables you to drag and drop them in your diary easily You can see the list of your favorite training sessions both in Training Favorites and in Training Diary In Training Favorites you can delete favorite training sessions as well as view and edit them by clicking the training session name O Use Favorites to help you in planning your training Create one or more training targets add them to your Favorite Training Sessions list and drag and drop them to the future days in your Diary 69 TRAI
21. your name next to the main menu and select Sports to find your sports In Sports you can track time spent and calories burned on different sports The number of training sessions total duration and calories for different sports is calculated automatically according to the sport defined in your training res ult You can also locate your sports in Diary in Progress and in Training Load SPORTS LIST IN POLARPERSONALTRAINER COM O If you are using Polar RC3 GPS training computer Polar RCX3 training computer or Polar RCX5 training computer see chapter Sports List for RC3 GPS RCX3 and RCX5 Users First you need to add your frequent sports in Sports Place your mouse over your name next to the main menu and select Sports Click Add Sport Give the sport a name Select Speed Unit Select a logo for your sport The logo is shown in your training result in Diary Click Save N Oo oO F WO ND To exit click Close To get data for your sports in your sports list you need to define sports for your training results in Diary You can add the sport by editing the training results or you can select the sport when creating a training target You can edit your sports later by clicking the sport name on the list Remember to Save the changes Delete a sport by ticking the box beside the sport name and clicking Delete Selected SPORTS LIST FOR RC3 GPS RCX3 AND RCX5 USERS SPORTS list is empty if you have not created any sports in polarp
22. 0 40 10 142 bpm 171 bpm 420 kcal 16 52 km 04 53 min km 58 Running Overview Curve Map Data Benefit Basic and Steady state training This training improved your basic aerobic endurance and aerobic fitness and boosted your metabolism Your body s ability to store oxygen within the cardio system and muscles improved This training also developed the endurance of the working muscles Fat and carbohydrates are the energy sources that your body uses at this training intensity dota INTENSITY OF HR max HEART RATE CURVE TIME IN SPORT ZONES MAXIMUM 90 100 00 00 00 HARD 80 90 00 00 00 MODERATE 70 80 00 07 12 LIGHT 60 70 00 17 34 VERY LIGHT 50 60 00 02 24 00 05 00 00 10 00 00 15 00 00 20 00 00 25 00 68 00 27 10 Remove Training Copy Add to Favorites Close Save Below you can see the explanations of different training benefits Long explanation This training increased your maximum performance and sprint race speed It toned the nervous system of your muscles and required maximal or near maximal effort for breathing and muscles The training duration was long enough to increase fatigue resistance at the used speed Short explanation Maximum training This training increased your maximum performance and sprint race speed It toned the nervous system of your muscles and required maximal or near maximal effort for breathing and muscles This training intensity is recom mended for short exercises It is important to warm up
23. 3 GPS sensor 41 CURVE O Curves are shown if you have transferred your training results from Polar Beat mobile app RC3 GPS RCX3 RCX5 CS500 CS400 CS600 CS600X RS400 RS800 RS800CX or FT80 to polarp ersonaltrainer com with WebSync software Curves are not shown for training results transferred from FT60 FT40 or FT7 or for manually added training results Training information curves are shown on the Overview Curve and Lap Notes tab Heart rate curve is shown as a default speed pace curve is shown as a default as well if speed pace data has been recorded In addition to heart rate and speed pace the curve may also display cadence run ning cycling power altitude air pressure and temperature Click Settings to define which curves are shown The curves are available if the recorded training session contains this information The Y axis on the left shows heart rate values The Y axis on the right shows the last selected value which can be speed pace alti tude cadence power air pressure temperature The X axis shows time O If you are using the Polar Beat mobile app you can see the heart rate data and curve only if you have used a Polar Bluetooth smart heart rate sensor in your training Placing your mouse over a curve shows you the X axis and Y axis values at certain phase of your training ses sion Also if GPS data is available your location on the map is shown as an orange marking See chapter Map for more information
24. A A A 53 strenght raining Results cece vient da de pres ae 53 CUNE z i tela Tae e a des Reel e dto 54 AAA E scaly Aan Ee ae Se ad aah es ees pyar EA E SSE 54 ZONES oss ss Steet enc setae ti tut Ae tc T N EAA E OE E EITA 55 Dalavsccn A IN ici eee hse ee RAL ees Cress eS eee caver setae eR ean 55 Daily Activity Result so erp ates Ah eel ds hae ee teens te e poe ce 55 Editing a Training Result 2 22250 ls li ia ees SS 56 Sharing your training result in social media 0 000000 00 coco c ee eeeeeeeee 57 Shared training result view o oo cece eee e cece cece cece cece ccccccccccceccececccececceeeeeeeeeeeeeeeeees 57 Adding Fitness Data to Your Diary 0 0 00000000 c coco ccc ccc ccc cece cece cece ceeeeeeeeeeeeeeees 59 Adding Polar BodyAge Test Results to Your Diary 0 2 00 c cece cece cece cee eeeeeeeees 60 Benelli e e bs taal 61 Exporting Data a tes e et cet dd do 65 Training sessions fitness data notes and events _ 22 2222 65 The structure of the exported xml file o ooooocoocccccccccccccccccccccccccccc e cece ccc cceeeeceeeeceseeeeees 65 AML Schema informatio A A ad 65 Route Catal ui desea sical dle A ee i A nL ea LEE a 65 Strength Training Exercises 0000 000 cece e cece eee eeeeeecececeeccccceseeeees 67 Viewing and editing exercises 2 l lee cc cece cece ccc cece cece cece cece AA oaa a a aaraa nanan 67 Adding Your own strength training exercise
25. Automatic Laps list on the right side of the Overview tab highlights the lap on the map With navigation controls arrows zoom zoom slider you can zoom and move the map You can move in the map by dragging with your mouse Click Reset Map to return to the default view Click Full Screen to zoom the map and Exit Full Screen to return to the default view SPORT ZONES OPTIMIZED SPORT ZONES Sport Zones Optimized Sport Zones menu is shown on the right side of the Overview tab 51 The menu shows time spent on each Sport Zone Optimized Sport Zone as a bar diagram The lower limit of each zone is displayed on the left side of the bar diagram The heart rate value on the top is your maximum heart rate If you have used optimized Sport Zones in your training with RCX5 Sport Zones menu shows your default age based sport zone and your optimized sport zone SPORTS Sports menu is shown on the right side of the Overview tab The menu shows time spent on each sport Click a sport row and it is highlighted on the curve as well as on the map on the Overview tab Click Open on the Sports row to view the training result of that sport See Training Result for more information on the training information shown You can browse the single sports of the multi sport training result with the arrows on the header Click Back to Multisport Session to return to the Multisport training result SPORTS DETAILED Detailed Sports information is shown on
26. CX and CS500 record altitude data and this data is visible on the Altitude tab For other above mentioned training computers you need to turn the setting Add altitude data in my training results when use GPS on to get data in the Altitude tab See more information in Profile Training Settings The altitude curve for the training session is shown on the Altitude tab In addition to the altitude curve the heart rate curve is also shown if heart rate data has been recorded The curve may also display speed pace cadence running cycling power air pressure and temperature In Settings you can select a maximum of three curves to be shown The curves are available if the recorded training session contains this information The Y axis on the left shows heart rate values The Y axis on the right shows the other selected value s The X axis shows time 45 Hovering your mouse over a curve shows the X axis and Y axis values at certain phase of your training ses sion The colors on the background of the curves indicate Sport Zones Go to Articles section in polarp ersonaltrainer com to learn more about training zones The black vertical lines indicate the end points of laps See chapter Laps and Automatic Laps for more inform ation Click Full Screen to view the curve in full screen and Exit Full Screen to return to the default view In the full screen view click Curve settings to select which curves are shown You can zoom a certain are
27. FA20 For more detailed information on adding different kinds of targets see Adding a Strength Training Target Adding a Phased Target Adding a Race Pace Target Adding a Zone Target See also Training Programs Sports Favorites 22 ADDING A STRENGTH TRAINING TARGET O Strength training targets can be transferred to Polar FT80 training computer with WebSync software See WebSync help for more information on data transfer See FT80 user manual for more information on strength training with FT80 Before adding a strength training target please note the following e lf you want to use a specific sport for your target make sure you have created the sport in WebSync RCXS only or in polarpersonaltrainer com See more information in WebSync help and in Sports O If you are using Polar RCX5 training computer we recommend that you add sports sport profiles in WebSync If you want to add the target to your Favorite Training Sessions list save the target open it from your Diary and click Add to Favorites See Favorites for more information on using favorite training ses sions Make sure that you have created all the needed strength training exercises in polarpersonatrainer com See more information in Strength Training Exercises To add a strength training target 1 Go to Home page Click Add to your Diary Training Target OR Goto Training Diary Click Add New Training Target OR Goto Training Diary Cli
28. M 0 22222 cc ccc ccccee cece cnn cccceeeecececcceeeeeeceeeeeeees 104 Sports List for RC3 GPS RCX3 and RCX5 Users 22 22 cece ccc cnn eee cceeeeeeeeeceeees 104 Sports list for Polar Beat Users 222 22 e eee eee eee eee e eee cee aa Re aean 105 Product Registration A hee A eA OE 106 Partners toreo rd eN Cyt AS ts PMA OAC Sea A nae at a Aste OU ce a pao tise 107 Adding a Ranner sasda nenia iene ries eel A eb ae aes edhe 107 Accepting a Partner s Request 1 2 0 0 2c cece cece cece ccc cc cece cc ccccccceccccceceeceeeeeeeeeeeteeeeeteeeeteeeers 107 If the Partner Agreement Changes 02 22 cece cece e cece ccc ccc conce 108 Viewing Editing and Removing a Partner _ 0 0022222 e coe c cece cece cece ce cnn nn 108 AMIGOS PEITA he etme a Do A SB tauen acne Slam A 109 Deleting Your Polar Account 200 2 cece cece cece cece cece ec cecccceeceeceeeeeeeeeeeteeeeeeeeeenees 110 DisclalMer o tre Securit ll haa Sool Med eh Sto ate a na do a Roden a te a ciated 112 INTRODUCTION Welcome to the polarpersonaltrainer com web service This is for you who want to train right follow your pro gress and have fun with friends Training You can either transfer training data from your compatible Polar product into your Diary or manually enter and edit your training data in diary Progress enables you to analyze and follow your development to the finest detail Optimize the way you train by putting the Polar Trai
29. NING EQUIPMENT The bikes of your Polar RC3 GPS training computer Polar RCX3 training computer Polar RCX5 training com puter and Polar CS500 cycling computer are listed in Training Training Equipment after you have syn chronized your product with polarpersonaltrainer com The bike you have used in the training session is linked to your training results in Diary in synchronization Accumulated training information for each bike is shown in Training Equipment Therefore it is easy for you to keep track how you use different bikes EDITING EQUIPMENT SETTINGS 1 Teach the sensors to your training computer See more information in the training computer s user manual Synchronize your training computer with polarpersonaltrainer com See more information in Data Trans fer and in Polar WebSync 2 x help Goto Training Training Equipment Click the equipment name in the training equipment list Edit the equipment settings Name The name of your equipment in polarpersonaltrainer com give a more detailed description on the equipment for instance Look Short name The equipment name in your training computer Cannot be edited Products Products that your equipment is linked to Cannot be edited Distance The distance is calculated automatically from the training sessions where the bike has been selected as equipment You can reset the distance shown in polarpersonaltrainer com Odometer The odometer distance is calculated automatic
30. Overview Curve and or Map tabs of a multisport training result The duration distance average heart rate average speed and calories of each sport are shown Click Open to view the training result of one sport See Training Result for more information on the training information shown You can add a new sport manually by clicking New Sport Select the sport add duration distance average heart rate and calories Click OK The given data is added to the total values of the multisport training session Remember to save the training session by clicking Save on the lower right corner of the training result You can delete a sport by opening a sport and clicking Remove Sport DATA Data tab shows you general Training Session info as well as detailed information on your training session by sports Four sports are displayed at a time If you have more than four sports on your training result scroll the sports with the arrow buttons To edit the training information open the sport you want to edit by clicking the sport name underlined Defining sport type Sport and naming the training session Training name enables you to view the sum mary of your training sessions by certain sport training in Progress See more information in Progress 52 Selecting equipment enables you to view the usage of your training equipment in Training Training Equip ment See more information in Training Equipment You can add training notes of for example th
31. RCX3 or RCX5 training computer you can select some phases to be repeated up to twelve times Example If you want to repeat phases 2 and 3 five times select as follows Repeat phases Phase 2 You can remove a phase by ticking the box beside the phase name and selecting Delete Selected A summary of the total distance and duration of the phases is calculated automatically O To get your target training load value add average heart rate or distance 5 Set target calories Repeat target If you do the same training for example every Monday and Friday you can set a training target to repeat automatically Click Repeat target Select the weekdays when you want to repeat the training and the end date for repeating Click Ok The number of trainings to repeat is shown on the Repeat training target view as well as on the Add new training target view 6 Click Save to add the phased target targets to your diary 7 Click Add to Favorites to add the training target to your Favorite Training Sessions list where you can easily drag and drop it on future days 8 Use WebSync to synchronize your Polar RC3 GPS RCX3 or RCX5 training computer with polarp ersonaltrainer com and the phased target is transferred to your RC3 GPS RCX3 or RCX5 O Synchronization status message Synchronize target to training computer with WebSync Dor Synchronization K on the upper right corner of the training target view shows whether or not you have transf
32. TUS Check out the Challenge Status at the Home page View detailed information on your challenges by clicking the challenge link O Only training data transferred with WebSync or WebLink software will affect challenge status Click Create a challenge and start creating a new challenge or click View challenges to see all the latest news about the challenges you are taking part in PARTNERS Partners requests are shown on the Home page Click the link to proceed with accepting the request See Partners for more information 15 DIARY VIEW Diary is a personal training log that displays e g your training sessions daily activity FA20 events and fit ness data polarpersonaltrainer com Home Training Training Load Diary Strength Training Exercises gt Add New Training result Training target Fitness data Note Event Month Summary Result Target Favorites Training Sessions ESA Duration Calories Distance gt Monthly Sport Zones Summary 5 4 w 02 46 55 04 38 12 06 29 29 05 33 50 03 42 34 Favorite Training Sessions Training Programs Progress Training Equipment AN CEN SEN o Challenges Applications lt February 2011 gt os Select Date View Week Y Month gt List Wednesday Thursday Friday DIARY SYMBOLS Training target Training result Merged training data Strength training target 16 Strength training result Me
33. The colors on the background of the curves indicate Sport Zones Zones Go to Articles section in polarp ersonaltrainer com to learn more about training zones The black vertical lines indicate the end points of laps See chapter Laps and Automatic Laps for more inform ation Click Full Screen to view the curve in full screen and Exit Full Screen to return to the default view You can zoom a certain area of the curve either in full screen view or in default view by selecting an area with your mouse click hold down drag release You can browse the zoomed curve with the arrows on the upper right corner of the curve view Click Reset Zoom to return to the default zoom level MAP O Map of the training route is shown for Polar Beat mobile app users Polar RC3 GPS training computer users and Polar RCX3 training computer Polar RC X5 training computer Polar RS800CX training computer and Polar CS600X cycling computer users training with Polar G5 GPS sensor or Polar G3 GPS sensor Map is shown on the Overview and Map tabs The beginning and the end of the route are marked with flags Laps are marked with yellow numbered markers showing the end point of each lap Clicking a lap marker on the map shows distance and duration so far aver age and maximum speed and pace of the lap 42 Placing your mouse over a curve see chapter Curve shows your position on the map as an orange marker Clicking a lap on the Laps or Automatic Laps list on t
34. To have the program status updated on your polarpersonaltrainer com Home page you need to merge your training result with the training program target O If you are using an endurance program in your Polar RC3 GPS RCX3 or RCX5 training computer the res ults are merged with the targets automatically when the training results are transferred to polarp ersonaltrainer com 37 VIEWING A TRAINING RESULT DAILY ACTIVITY RESULT Go to Training Diary and click a training result to view and analyze your training after you have transferred it to polarpersonaltrainer com with the Polar WebSync or WebLink software Depending on your Polar product there may be different kinds of result entries on your diary Training results Multisport results for RCX5 users Strength training results for FT80 users Daily Activity results for FA20 users O Note that the data shown on the training result depends on your Polar product 38 GENERAL FUNCTIONS IN TRAINING RESULT VIEW Swim Bike Run 23 04 2011 11 35 O 0 Duration 01 44 23 HR Max 172 bpm HR Avg 143 bpm HA Multisport Overview Curve Map Data Calories 1147 kcal Speed Avg 15 8 kmih Training Load 74 Publish and view shared trainin Curve f Settings W Reset curve fm FullScreen HR bpm 200 Speed km h 00 00 00 15 00 00 30 00 00 46 00 01 00 00 01 15 00 01 30 00 p Spor
35. Y axis on the left shows heart rate values The Y axis on the right shows the last selected value which can be speed pace altitude cadence power air pressure temperature The X axis shows time Placing your mouse over a curve shows you the X axis and Y axis values at certain point of your training ses sion Also if GPS data is available your location on the map is shown as an orange marking See chapter Map for more information The colors on the background of the curves indicate Sport Zones Go to Articles section in polarp ersonaltrainer com to learn more about training zones Different sports are described with sport icons The black vertical lines indicate the sport change points Click Full Screen to zoom the curve and Exit Full Screen to return to the default view You can zoom a certain area of the curve either in full screen view or in default view by selecting an area with your mouse click hold down drag release You can browse the zoomed curve with the arrows on the upper right corner of the curve view Click Reset Zoom to return to the default zoom level MAP If you are using Polar RCX5 training computer and Polar G5 GPS sensor in your training your training route is shown on the map Map is shown on the Overview and Map tabs The beginning and the end of the route are marked with flags Placing your mouse over a curve see chapter Curve shows your position on the map as an orange marker Clicking a lap on the Laps or
36. a challenge invitation in their message box in Home page and in their e mail if they have allowed polarpersonaltrainer com to send e mails to them can be done in Profile and their e mail spam filter is not preventing emails from Polar 90 SHARING CHALLENGES IN SOCIAL MEDIA Share a public challenge you have created in a social network and get feedback from your friends or people fol lowing you 1 Open the challenge in polarpersonaltrainer com 2 Click a social media button 3 Log into the social media unless you already are logged in 4 Add comments to your status message or edit your message in the social media and publish your status update O When editing the status message be careful not to delete the link to your challenge You can check how your challenge is shown in the social media by clicking Publish and view shared chal lenge View shared challenge You can remove the shared challenge by clicking Remove challenge sharing Note that this does not remove the challenge from the social media The link to your shared challenge in the social media does not work after you have removed the shared challenge You do not need to be registered in any social media in order to be able to share your challenges Just click the envelope icon in your challenge view in polarpersonaltrainer com and you can send a link to your challenge to your friends by e mail 91 EDITING A CHALLENGE Only the challenge host can edit or
37. a of the curve by selecting an area with your mouse click hold down drag release You can browse the zoomed curve with the arrows on the upper right corner of the curve view Click Reset Zoom to return to the default zoom level If you are using Polar RC3 GPS training computer and have taken laps or automatic laps during training the ascent and descent values for each lap are shown in the bar graph and in the table The table also shows the total ascent and descent values for the laps A maximum of ten laps can be illustrated in the bar graph If the training session includes more than ten laps the laps are grouped automatically in the bar graph Then the bars illustrate the ascent and descent values for each lap group Hover your mouse over a column on the bar chart to see the ascent and descent values for the specific lap or lap group When you click a lap on the table or on the bar graph it is highlighted on the table and in the curve view and zoomed in the bar graph Click Reset zoom above the bar graph to return to the default graph view LAP NOTES If you have taken laps or automatic laps during training or you have added laps in polarpersonaltrainer com the laps are listed on the Lap notes tab on the training result view There you can add a note for each lap as well as a recap of lap notes Also training information curves are shown on the Lap notes tab See more information in chapter Curve If the training session includes more t
38. allenges 2 Click Create Challenge 3 Select the challenge Type Individual All the members compete individually on reaching the target or Team members try to reach the target as a team Goal Measure Distance quickest accumulation of the certain distance Measure Calories quickest accumulation of the certain amount of calories Time Distance most accumulated distance in certain time frame Time Calories most accumulated calories in certain time frame Starting Define the starting date of the challenge If you are not sure of the starting date you can define it later on the Challenge page Finishing Depending on the goal you set define the amount of kilometres calories or days to the challenge com pletion 4 Then click Next and define the challenge Name Description Publicity whether it is private visible only for the members invited in the challenge or public If you select the challenge to be public you have to define how many members can join in Invitations Enter the nickname or e mail address of the people you want to invite to the challenge Alternatively you can select them from your Friends list by clicking the link Select from Friends list You can also set the Autostart on which means you have to define the number of members needed for the challenge to start automatically 89 Click Next to view the summary of the challenge Click Create to create the challenge The invitees will receive
39. ally from the training sessions where the bike has been selected as equipment You can reset the distance shown in polarpersonaltrainer com Click Save 70 TRAINING LOAD WHY SHOULD MONITOR MY CUMULATIVE TRAINING LOAD Monitoring your cumulative training load enables you to e control the total training load e optimize training by adjusting the intensity and duration of training e monitor performance development e recognize your personal limits Visit www polar com support for more information on training load TRAINING LOAD ANALYZING VIEW Go to Training Load to view and analyze your training load of the selected time period TRAINING LOAD Select Sport Period Start 03 02 2011 Period End 24 03 2011 Refresh a E 7 evious Training not MM Planned Training Load pu Actual Training Load 03 02 05 02 07 02 09 02 11 02 13 02 15 02 17 02 19 02 21 02 23 02 25 02 27 02 01 03 03 03 05 03 07 03 09 03 11 03 13 03 15 03 17 03 19 03 21 03 23 03 71 SELECTION AND NAVIGATION Select Sport As a default training load curve of all your sports is shown You can view training load curve by sport types written in capital letters and or sport names to for example quantify the physical strain of different sports 1 Click Select Sport 2 Tick the sports you want to include to the training load view 3 Click Refresh O See Sports for more information on naming your sports Period selection Select the observation
40. art rate comparison Training Load Personal values 8 Detailed fitness and health data The header shows the total value of the selected period e g 38 trainings and depending on the group ing selection the average of each day week month of the period e g 4 2 trainings per week From the header you can select the diagram to show Trainings Duration Distance Calories or Sport Zones You can select either all or only a certain sport to be included in the report Open Select Sport menu and select the sport types or training sessions You can change the time period by clicking the Period Start or Period End field and selecting the dates from the calendar You can group the information by Day Week or Month O If you change the sport selection time period or grouping click Refresh View O Time period and grouping selections are saved in your browser s cookies Hover your mouse over a bar of the diagram to see the detailed information of the training sessions A bar indicates a day a week or a month depending on the grouping selection The mouseover shows the basic information number of training sessions duration distance and calories as a sum value of the day week month It also shows the average values of selected curves detailed fitness and health data and personal values 86 Browse the time period by one day week month with the arrow buttons Monitor the progress of your fitness values i e weight Ownl
41. asic and Steady state training Basic training long Basic training Recovery training your aerobic fitness It also boosted your metabolism Your body s ability to store oxygen within the cardio system and muscles improved Because the training session was long effects are expected to be stronger Fat and carbohydrates are the energy sources that your body uses at this training intensity This training improved the endurance of your muscles and your aerobic fitness It also boosted your metabolism Your body s ability to store oxygen within the cardio system and muscles improved Fat and carbohydrates are the energy sources that your body uses at this training intensity This training improved your basic aerobic endurance and aer obic fitness and boosted your metabolism Your body s abil ity to store oxygen within the cardio system and muscles improved This training also developed the endurance of the working muscles Because the training session was long effects are expected to be stronger Fat and carbohydrates are the energy sources that your body uses at this training intensity This training improved your basic aerobic endurance and aer obic fitness and boosted your metabolism Your body s abil ity to store oxygen within the cardio system and muscles improved This training also developed the endurance of the working muscles Fat and carbohydrates are the energy sources that your body uses at this training intensi
42. ault view You can zoom a certain area of the curve either in full screen view or in default view by selecting an area with your mouse click hold down drag release You can browse the zoomed curve with the arrows on the upper right corner of the curve view Click Reset Zoom to return to the default zoom level In addition to basic information and curves other information and SportZones of your training session are also included in the comparison report 83 COMPARE Select training results Select sport Y Name 01 01 2012 31 10 2013 El Running 09 05 2012 A Y Running 12 05 2012 El Running 12 05 2012 E Running 07 06 2012 El Running 07 06 2012 Running 09 06 2012 El Running 09 06 2012 E Running 28 06 2012 E Running 28 06 2012 Color Name Date Time Duration Distance Pace Avg HR Avg Calories Running 09 06 2012 08 32 00 43 38 5 01 km 08 42 min km 150 bpm 390 kcal Running 12 05 2012 15 43 00 43 43 4 99 km 08 42 min km 147 bpm 392 kcal Heart rate Speed Pace Altitude Lap markers Autolap markers Lap duration Autolap duration Reset Zoom Full Saeen 180 bpm 180 bpm 140 bpm 120 bpm 100 bpm 80 bpm 60 bpm 00 00 00 10 00 00 20 00 00 30 00 More details Has form Speed max arn Pace Max oram eo Running Index Sport Zones Zone 5 00 00 00 EE 0 220 Zone 00 10 26 00 05 02 00 18 38 00 16 49 Zone 2 00 02 39 Zone 2 00 01 34 Zone 1 00 01 18
43. before and cool down after the workout Maximum training This training increased your maximum performance and speed It toned the nervous system of your muscles and improved your maximal oxygen uptake VO2max and effi ciency This training intensity is recommended for relatively Maximum and Tempo training 62 short exercises It is important to warm up before and cool down after the workout This training increased your anaerobic tolerance It improved your maximal oxygen uptake VO2max speed Tempo and Maximum training efficiency and performance This training intensity is recom mended for relatively short exercises It is important to warm up before and cool down after the workout This training increased your anaerobic tolerance and improved your maximal oxygen uptake VO2max and effi ciency It also raised the speed you can maintain without Tempo training building up lactic acid The training duration was long enough to increase fatigue resistance at the used speed Carbohydrates are the main energy source that your body uses at this training intensity This training increased your anaerobic tolerance and improved your maximal oxygen uptake VO2max and effi Tempo training ciency It also raised the speed you can maintain without building up lactic acid Carbohydrates are the main energy source that your body uses at this training intensity This training began to increase your anaerobic tolerance and develop
44. ck a future date Select Training Target OR Goto Training Strength Training Exercises Click Add Target Name your training session select the sport and set the date and time If a sport is missing from the sports list click Add a new sport to create a new sport You can write your own notes in the Note field O If you want to use one of your favorite training targets as a base when creating a new target click Favorite targets and select a target from the list The list shows the training targets you have added to your Favorite Training Sessions list 23 3 Goto Strength Training Target tab 4 Fill in the target duration calories distance and average heart rate The distance can be for example the distance you run on the treadmill when warming up or cooling down O To get your target training load value add average heart rate or distance 5 Select the exercises for your training Click a muscle group to view the exercises in that group Click an exercise to add it into your training target The list of added exercises is shown on the bottom Remove an exercise from the list by ticking the box beside the exercise number and selecting Delete Selected Alternatively you can use the ready made exercise list by clicking Create basic strength training exercise list The list includes basic strength training exercises covering all muscle groups 6 Fill in sets and repetitions required information and if you wish also weights O
45. cocnocococococoocono conoces 75 Following up Endurance Program o cccccccccccccccncoconocononoononooconoonc araroa aaraa anora onena 17 Updating Endurance Program o ccccccccccccco ocn cece cece ce cececececcceeeeeeeeeeees 78 Endurance Program Levels and Exercise Descriptions 2 0 2 o oo cece e cece ee eeeceeeeeees 79 Running program levels 0 2 2 eee cee cece cece cece cece cece cece cece cece cnn cnn cnn 79 Cycling program levels 2 0 2 0 cece cece cece ccc e cece cece cece cece ce cece cece cece E oE aa araara an 80 Running Exercise Descriptions 0000 00000 eee cece cece cece eeeeeeceeeeeeeeeseeeeeeees 80 Cycling Exercise Descriptions 0 e cece ec cece eeeeeeeeeeeeeeeenececcccccccccsccsceeececeeeees 81 Progress sirnaken anas titanes dare Dodane Sh 83 Progress SUMMA te 2 eee ve a A A dla 83 Progress RODOS it ds o A O dde TAN ld det lo 83 Comparison Reporta arras a OEA cae ae a 83 OtherrepOrtS sesser aaaea iee a tas sai sois 85 Leda ETE ae ee aa EA E a ae ets A E SE aE 88 Creating a Challenge _ 1 2 20 22 adoa aoaaa a eaea oA 0A E cece EA AEDE oaoaraa rannan 89 Sharing Challenges in Social Media 02 ccc cccc cee ccc ccc ceecccccccececccccccetececcceeeeeeeecees 91 Editing a Challenge 424220520 da E iS ABLA cos da 92 Starting a Challenge oooooocccccccccccccccccc cocos 93 Finishing a Challenge 00 ccc cece cece cece ccc e cee ceeeeeeeceeeneeceneencecccccsccuccecceccee
46. delete challenges 1 2 3 4 5 Goto Challenges Click the challenge name and the challenge information page opens up Click Edit Challenge on the bottom left hand comer Edit the challenge invite more members or remove invitees add more info text or edit challenge name Click Save The challenge can also be started here manually if you have not set the starting date yet You can delete a challenge by clicking Delete Challenge 92 STARTING A CHALLENGE The challenge will start at 00 00 on the day you have set it to start You can also start the challenge later manu ally on the Challenge page 1 Goto Challenges 2 Click on the name of the challenge you want to start 3 Click Edit Challenge 4 Click Start challenge now 93 FINISHING A CHALLENGE Challenges will end at 24 00 on the day set as the finishing day Challenges that have a certain value kilo meters or calories as a target to be reached will end when the desired amount of kilometers or calories has been reached After a challenge is finished it stays active fortwo weeks before archiving Discussion will be denied after a challenge is archived JOINING PUBLIC CHALLENGES If you are looking for a challenge to join 1 Goto Challenges 2 Search for a suitable challenge Browse the Public Challenges list or enter the challenge name in the search field and click Search The list shows all the upcoming and ongoing challenges 3 Click Join Af
47. e Delete Copy Race Pace tab shows you the curve of selected training data detailed race pace data and a map of your route if GPS data is available The blue horizontal line in the curve indicates the steady pace needed to finish the set distance in time Pla cing your mouse over the curve shows your heart rate and pace speed at that point of the training session You can also see your location on the map See Curve for more information on functions of the curve view 47 Race Pace Details section shows the needed pace speed for achieving the target It shows how much you are ahead or behind your target current and target distance target duration as well as race pace PHASES RC3 GPS RCX3 RCX5 If you have created a phased training target in polarpersonaltrainer com transferred it to your Polar RC3 GPS RCX3 or RCX5 training computer and performed it with your RC3 GPS RCX3 or RCX5 Phases tab is shown in your training result See more information in Creating Phased Target css y EJEA Publish and view shared training Duration HR Avg HR Max Calories Distance Pace Avg Training load 01 01 11 145 bpm 160 bpm 841 kcal 12 03 km 05 05 min km 158 Running Overview Curve Map Data l Curve J Settings Bi Reset Zoom mz Full Screen Sport Zones HR bpm Pace min km Heart Rate bpm 195 _ 2
48. e See more information in Strength Training Exercises O Calories and Training load are calculated automatically when Duration and HR Avg are given Pace Speed Avg is calculated automatically when Duration and Distance are given Distance is calculated automatically when Duration and Pace Speed Avg are given 5 Click Save 36 MERGING A TARGET AND A RESULT 1 Transfer your training result to polarpersonaltrainer com with the Polar WebSync or WebLink software 2 GotoTraining Diary 3 Drag and drop the transferred training session onto the target training session 4 Do you want to merge these training sessions dialog box opens 5 Tomerge click Yes To cancel click No Note that merging cannot be undone once performed Alternatively you can manually insert the data into the planned training session Training Target Strength Training Target Phased Target or Zone Target by clicking it open This way comparing the target with the actual result is easy You can merge one training result with one training target Note that strength training target merges only with strength training result Strength training results can only be transferred from Polar FT80 training computer For other than STAR training program FT60 FT80 Endurance Programs RC3 GPS RCX3 RCX5 and Running and Cycling programs RC3 GPS RCX3 or RCX5 transferring the training result to polarp ersonaltrainer com alone will not update the program status
49. e Beginner level programs is to accustom your body to endurance training to enable you to run longer runs in the suitable intensity The training volume is relatively low and the training sessions are basic and long runs If you want to prepare for a marathon or half marathon you need to proceed to higher levels by following this program carefully Moderate levels 7 12 The objective of the Moderate level programs is to accustom your body to higher levels of endurance training to enable you to run even longer runs By training according to guidelines you will get fit enough to keep your heart rate under control and stable when running The program consists of 3 5 training sessions per week including basic long and interval runs Compared to advanced levels moderate levels do not include tempo runs that are aimed to develop resistance to fatigue at higher speeds Advanced levels 13 20 79 The objective of the Advanced evel program is to develop endurance running performance close to your own maximum level The program consists of 5 6 training sessions per week including basic long interval and tempo runs This program requires personal care and awareness to ensure optimal recovery sleep and nutri tion Also a personal coach could point out your individual strengths and weaknesses which could be helpful in fine tuning the program CYCLING PROGRAM LEVELS Beginner levels 1 6 The objective of the Beginner level programs is to
50. e Training Sessions list Goto Zone Target tab Set target time for each zone The Duration is calculated automatically according to the target time for each zone You can change the duration if needed You can have either three zones Zone 3 Zone 2 and Zone 1 ortwo zones Fit and Fat visible The zones depend on the product you have in use in polarpersonaltrainer com See more information in Product Registration The default limits for the zones are Zone 3 80 90 of maximum heart rate Zone 2 70 80 of maximum heart rate Zone 1 60 70 of maximum heart rate Fat 0 50 of maximum heart rate Fit 50 100 of maximum heart rate The Lower limit and Upper limit for each zone are calculated automatically according to your 28 maximum heart rate The limits are always shown in beats per minute regardless of the heart rate unit setting in polarpersonaltrainer com or on your training computer You can change the limits if neces Sary 5 Fill in the target calories distance and average heart rate The distance is calculated automatically based on sport if the duration is given You can change the dis tance if needed O To get your target training load value add average heart rate or distance Repeat target If you do the same training for example every Monday and Friday you can set a training target to repeat automatically Click Repeat target Select the weekdays when you want to repeat the training and the end date for repeati
51. e filename is com posed of your user account nickname current date and the word export THE STRUCTURE OF THE EXPORTED XML FILE Below you can see a shortened example of an exported xml file lt xml version 1 0 encoding UIF 8 amp gt lt polar exercise data xmlns http www polarpersonaltrainer com version 1 0 xmins xsi http www w3 org 2001 XMLSchema instance x3i schemaLocation http www polarpersonaltrainer com http www polarpersonaltrainer com schemas ped 1 0 xsd gt lt calendar items count 1 gt lt note gt lt created gt 2009 04 16 07 53 25 0 lt created gt lt time gt 2009 03 27 07 00 00 0 lt time gt lt text gt Some text lt text gt lt note gt lt calendar items gt lt polar exercise data gt XML SCHEMA INFORMATION XML schema for an exported XML is available at www polarpersonaltrainer com schemas ped 1 0 xsd The version number for an exported XML structure can be seen in XML root tag s lt polarexercise data gt version attribute 1 0 in the example above The corresponding XML schema file for that structure is ped 1 0 xsd ROUTE DATA Export the route data of your training sessions to use it in other applications The exported data is in GPX format 65 Route data is available as follows e Polar Beat mobile app e PolarRC3 GPS e Polar RCX3 RCX5 RS800CX and CS600 CX when paired with Polar G5 or G3 GPS sensor 1 Goto Training Diary 2 Open a training result which
52. e weather or your feelings on the training day How did your training session feel Select a suitable altemative with the slider The alternatives are SUPER GREAT OKAY TOUGH and INJURED ALTITUDE If you have used GPS in a multisport training session with your RCX5 and you have turned the altitude setting on in Profile Training settings the altitude curve for the multisport training session is shown on the Alti tude tab O Sport specific ascent and descent are not available in RCX5 multisport training results In addition to the altitude curve the heart rate curve is also shown if heart rate data has been recorded The curve may also display speed pace cadence running cycling power air pressure and temperature In Set tings you can select a maximum of three curves to be shown The curves are available if the recorded train ing session contains this information The Y axis on the left shows heart rate values The Y axis on the right shows the other selected value s The X axis shows time Hovering your mouse over a curve shows the X axis and Y axis values at certain phase of your training ses sion The colors on the background of the curves indicate Sport Zones Go to Articles section in polarp ersonaltrainer com to learn more about training zones The black vertical lines indicate the end points of laps See chapter Laps and Automatic Laps for more inform ation Click Full Screen to view the curve in full screen and Exi
53. eeeeeeees 94 Joining Public Challenges 0000 c cece cece cece cece cceceececeeeeeeeeeees 95 Applications Ss ade he ed gts OS hh er ls ato elo do No BIE po DMA 96 DOWMIOAUS 6 2 sce O O Re Got Ste hi agile Se Goto onlin aide 4 Sih 96 Calculators 2 40 2 baci chey tt e Ne I ttt da 96 Messages 322cccc at ee a sce ea A edd ee eae eae bee a 97 INBOX AAA A E A does teas at 97 Sendinga Message 10 exe Fee os Mio le 8 Oe tee ch Poe be nahi be 8 Seale alot id okoeaulesesecwieoyndede ca 97 A A O 99 Finding and Adding a Friend 000 0 00 coon ce eee cece cece eeeeeeeeeeeececeeeeeeeeeeseeeees 99 Viewing and editing friends 20 00 eee cece cece cece eee e cece cece cece eccececeeeeeceeeeeeeeees 99 Pending Friend Requests isedap 5000 os foc ve ie veh 25s See os 5 oe odes dalla cd aia 100 ae I ie amp 9 htt O A A A 101 Private profil Xan etre dia carta ad ts e dd ely a dl otra Je 101 Contact InfonMAtION cocos ta oad ada al 101 Physical mformatiory stas eL ete easy a Non da Ide da nord DO A cae 101 General SettingS o o oooooccccoccccccccccccocococococococcccccconcnccncnnn nn n rn rr rr rro 102 Training Settings A 2 ona send oe SS tani II di OEE vo edca edie 102 Publi Profile cscosse 2c iodine e ciete te hes ce was cose yh ome oe See et Notes a eho en 102 Notifications 2 222200 0 00 eee 103 POS RS eye A ee aa e AAA AAA UOT ERAS Are AE REE ARTE OEE ADE ee Rana 104 Sports List in polarpersonaltrainer cO
54. elect Event 2 Set the date time and name of the event 3 Click Save to add the event to your Diary O Y our event is transferred to your Polar RC3 GPS Polar RCX3 Polar RCX5 or Polar RS300X training computer the next time you synchronize your training computer with WebSync The event is shown on your training computer watch face O Use basic Latin letters to create an event that can be transferred to the training computer 33 ADDING A NOTE 1 Click Add to your Diary Note on the Home page or Goto Training Diary Click Add New Note or Goto Training Diary Click a past or future date and select Note 2 Make a note for yourself 3 Click Save to add the note in your Diary ADDING A TRAINING RESULT TO YOUR DIARY ADD TRAINING RESULTS WITH DATA TRANSFER SOFTWARE Use Polar WebSync or WebLink software for transferring training results and daily activity results to your diary This way data transfer is easier and quicker and you get more detailed information on your training ses sion You can for example see your heart rate curve The Polar Beat mobile app transfers your training data automatically to polarpersonaltrainer com when you are logged in to your account in Polar Beat See more information in Data Transfer ADD A TRAINING RESULT MANUALLY O Daily activity results from FA20 activity computer can only be transferred with the Polar WebSync soft ware They cannot be added manually Before adding a trainin
55. erred the target to your RC3 GPS RCX3 or RCX5 If you modify the target after transferring it the status message changes back to Synchronize target to training computer with WebSync Y See WebSync help for more information on data transfer See also Adding a Training Target 26 Adding a Strength TrainingTarget Adding a Race Pace Target Adding a Zone Target Sports Favorites 27 ADDING A ZONE TARGET Before adding a zone target please note the following e f you want to use a specific sport for your target make sure you have created the sport in WebSync RCX5 only or in polarpersonaltrainer com See more information in WebSync help and in Sports O If you are using Polar RCX5 training computer we recommend that you add sports sport profiles in WebSync To add a zone target 1 Go to Home page Click Add to your Diary Training Target or Goto Training Diary Click Add New Training Target or Goto Training Diary Click a future date in the diary and select Training Target Name your training session select the sport and set the date and time If a sport is missing from the sports list click Add a new sport to create a new sport You can write additional notes in the Note field O If you want to use one of your favorite training targets as a base when creating a new target click Favorite targets and select a target from the list The list shows the training targets you have added to your Favorit
56. ersonaltrainer com or synchronized your Polar RC3 GPS training computer Polar RCX3 training computer or Polar RCX5 training computer with polarp ersonaltrainer com After the first synchronization you will have five RC3 GPS sports Running Cycling Cyc ling 2 Other sport 1 and Other sport 2 four RCX3 sports Running Cycling Cycling 2 and Other sport or RCX5 default sports Running Cycling Cycling 2 Swimming and Other sport on your sports list O Note for RCX5 users We recommend that you add and edit your sports sport profiles in WebSync soft ware You can then transfer them to your RCX5 and use them in your training If you create sports in polarp ersonaltrainer com they cannot be transferred to your RCX5 See Polar WebSync help for more information 104 on adding and editing your sports sport profiles in WebSync See also RCX5 user manual for more inform ation on sport profiles The RCX5 default sports and sports created in WebSync can only be managed in WebSync Sports created in polarpersonaltrainer com can only be managed in polarpersonaltrainer com See more information in chapter Sports Management in polarpersonaltrainer com O The location of the sports sport profiles is indicated in the sports list with the training computer image or polarpersonaltrainer com logo SPORTS LIST FOR POLAR BEAT USERS SPORTS list is empty if you have not created any sports or transferred training results from a Polar product with t
57. ess to ensure optimal recovery sleep and nutrition Also a personal coach or an experienced cyclist could point out your individual strengths and weaknesses which could be helpful in fine tuning the program RUNNING EXERCISE DESCRIPTIONS Long Run The target of a long run is to build basic endurance by running a long distance In the beginning of the long run the intensity target is zone 2 In the beginner and moderate levels zone 3 is included towards the end of the session Running in zone 2 builds endurance by developing fat oxidation capability Running in zone 3 in the end of the session included in the beginner and moderate levels also builds up resistance to fatigue in mara thon speed Basic Run Basic run is the most typical endurance running session The duration of the basic run is normally around one 80 hour distance 7 15 km One phase of the basic run is always run in zone 3 Before the phase in zone 3 starts the higher program levels also include running in zone 2 Easy Run Easy run sessions are similar in duration as the basic run sessions but easy runs are run in zone 2 only There are several reasons to keep the sessions easy good runners can run relatively fast even having low heart rates they can effectively build up total training load weekly mileage and develop fat oxidation during training while they can still ensure recovery and readiness for the upcoming high intensity sessions Good recovery is ac
58. g result manually please note the following e Add New Training Result view contains only the basic training information You can add some extra training information after saving your manually added training result The available extra information depends on the product you have in use in polarpersonaltrainer com e If you want to define a sport for your training result make sure you have created the sport in WebSync or in polarpersonaltrainer com See more information in WebSync help and in Sports O If you are using Polar RCX5 training computer we recommend that you add sports sport profiles in WebSync software e Youcan select training equipment for the training result if you are using Polar RC3 GPS training com puter Polar RCX3 training computer Polar RCX5 training computer or Polar CS500 cycling computer and you have synchronized your product with polarpersonaltrainer com See more information in Train ing Equipment To add a training result manually 1 Click Add New Training Result on the Home page Or Goto Training Diary Click Add New Training Result on the left side of the Diary view 35 Or Goto Training Diary Click a past date and select Training Result 2 Give your training session a Name Add Date and Time and Training notes if necessary The name can contain a maximum of 64 characters The date must be past or today 3 Select Training Result Multisport Result or Strength Training Result e Trai
59. han ten laps the laps are grouped on the lap list To see a lap group s laps click the group s title for example Laps 1 10 If you click a lap on the list the lap is highlighted on the curve Click the pen icon Edit on the lap row to add a comment for a lap and confirm by clicking the green check mark icon OK Click the cancel icon to cancel editing You can delete a lap by clicking the delete icon on the lap row Remember to save your changes 46 RACE PACE RCX5 If you have used the Race Pace feature when training with Polar RCX5 training computer race pace is dis played in the training result in polarpersonaltrainer com Training Result 04 04 2011 19 09 E Publish and view shared trainin Duration HR Avg HR Max Calories Distance Pace Avg Training load 00 49 33 138 bpm 149 bpm 607 kcal 9 74 km 05 05 min km 106 Running Overview Curve Map Data Race Pace a Ra Race Pace os Settings pa Reset Zoom Em Full Screen HR bpm Pace min km 00 00 00 00 10 00 00 20 00 00 30 00 00 40 00 00 49 33 Race pace details Pace needed 05 27 min km Time Difference 00 00 52 hh mm ss behind ahead Distance Difference 0 2 km behind ahead Distance 3 71 km Target Distance 8 00 km Target Duration 00 42 00 hh mm ss Finish Time 00 40 29 hh mm ss Google Add to Favorites Close Sav
60. haracters and the message 2048 characters 97 5 You can attach a maximum of five training sessions to your message The training sessions are selec ted from your favorite training sessions list To attach a training session click Attach select the train ing session s you wish to attach and click Attach to Message See Favorites for more information on favorite training sessions 6 Click Send to send the message The messages you have sent are saved in the Sent messages The functions in the Sent messages are the same as in the Inbox except that you cannot reply to a sent message 98 FRIENDS amp Click the Friends icon on top of the page to add new and manage your friends Listing your friends makes it easier to send messages and training sessions and create challenges You can give for example to your personal trainer access to your diary and this way make it easier to view your training targets FINDING AND ADDING A FRIEND To be able to find your friend he she needs to be a registered polarpersonaltrainer com user 1 Click the Friends icon on top of the page 2 Click Find friends 3 Enter for example the person s name email address or nickname and click Find friends to find the person If the search does not return any results enter the person s nickname only 4 The search results are listed in Result 5 In Result click Add friend to add the person to your friends list In Result you can view the person
61. he Sport Profiles feature After the first transfer from Polar Beat your list will include the same sports as in Polar Beat If you have sports in your list before the first transfer the sports with the same name will be merged 105 PRODUCT REGISTRATION Register your Polar product as follows 1 oa FF ON Select Add a new product on the Home page Or Place your mouse over your name next to the main menu and select Products Click Register New Product Select the model from the drop down list Enter the serial number The number can be found on the back cover of the product Click Save Click Close to return to the PRODUCT REGISTRATION page Note that you can register more than one product but need to select the product you are currently using by clicking Select product for training Find more information on your Polar product by clicking the Product Support link Registration does not affect the use of the product Place your mouse over your name next to the main menu select Products and click the product name to edit your product Model and Serial number 106 PARTNERS The Partners section availability depends on which country you have selected in Profile A partner can be for example an insurance company By registering a partner you as a customer agree to have your training data sent to the partner to collect activity points For the activity points you get some benefits such as a discount on your insurance with
62. he information if needed Remem berto Save changes Defining sport type Sport and naming the training session Training name enables you to view a summary of your training sessions by certain sport training in Progress See more information in Progress Selecting equipment enables you to view the usage of your training equipment in Training Training Equip ment See more information in Training Equipment You can add Training notes of for example the weather or your feelings on the training day How did your training session feel Select a suitable altemative with the slider The alternatives are SUPER GREAT OKAY TOUGH and INJURED The feeling you have set for your training session in the Polar Beat mobile app is transferred to polarpersonaltrainer com Note that the changes made in polarp ersonaltrainer com are not transferred back to Polar Beat BENEFIT O The Training Benefit feature is available with the following Polar training computers RC3 GPS RCX3 RCX5 RS800CX RS400 CS400 and CS600X Polarpersonaltrainer com gives you both textual and visual feedback of the benefits of each training session done with a Polar product with the Polar sport zones feature These are shown on the Benefit tab in the train ing result view See more information in Training Benefit ALTITUDE O Altitude is available for the following training computers CS600 X RS800 CX CS500 RCX5 with GPS RCX3 with GPS RC3 GPS RC3 GPS CS600X RS800
63. he right side of the Overview tab highlights the lap on the map With navigation controls arrows zoom zoom slider you can zoom and move the map You can move in the map by dragging with your mouse Click Reset Map to return to the default view Click Full Screen view the map in full screen and Exit Full Screen to return to the default view SPORT ZONES OPTIMIZED SPORT ZONES ZONES Sport Zones Optimized Sport Zones or Zones menu is shown on the right side of the Overview tab The menu shows time spent on each Sport Zone heart rate zone as a bar diagram The lower limit of each zone is displayed on the left side of the bar diagram The heart rate value on the top is your maximum heart rate If you have used optimized Sport Zones in your training with RC3 GPS RCX3 or RCX5 Sport Zones menu shows your default age based sport zone and your optimized sport zone SPORT ZONES OPTIMIZED SPORT ZONES ZONES DETAILED If GPS or lap data is not available a more detailed Sport Zones Optimized Sport Zones Zones inform ation is shown on the Overview tab Time spent in each zone as well as lower and upper limits of the zones are shown Click the pen icon Edit to change the limits of a zone Confirm the change by clicking OK Remember to save the changes by clicking Save on the lower right corner of the training result view O If you change the limits of one zone remember to change the limits of the other zones accordingly to pre se
64. hieved because muscle glycogen is spared and hitting forces impulses to legs are kept at a low level Interval Run Interval runs develop speed aerobic and anaerobic capacity and resistance to fatigue at 3 10 km race speeds Keeping short recovery periods between the sprints allows more training at high speeds The sprint periods are recommended to be done in zones 4 and 5 and the recovery periods in zone 3 Zone 3 is usually low enough to remove lactate but note that you should also use the low end of zone 3 during the recovery peri ods In particular if your target is to develop maximal speed for short endurance distances it can be beneficial to lower your heart rate even to zone 2 Tempo Run Tempo runs develop aerobic capacity and resistance to fatigue at 10 km marathon race speeds The tempo parts are recommended to be run in zone 4 in order to build resistance to fatigue at marathon and half mara thon speeds and to improve speed in the lactate threshold CYCLING EXERCISE DESCRIPTIONS Long Ride All our cycling programs include one weekly long ride The target of a long ride is to build basic endurance by cycling along distance The intensity target is always zone 2 Running in zone 2 builds endurance by devel oping fat oxidation capability Basic Ride A basic ride is the most typical endurance training session The duration of the basic ride is normally around one hour One phase of the basic ride is always done in zone 3 Before
65. high level e If you continue training when in red it may lead to a state of overreaching O Improving your performance level requires also strenuous periods in your training program If you are con tinuously in green you should include also more intensive training sessions in your plan TRAINING LOAD BARS The training load bars indicate your daily training load value The red bar describes your actual daily training load value that is based on your training results of that day The grey bar describes your planned training load value and is based on your training targets of the day By comparing the planned training load and the actual training load you can analyze the strenuousness of your training session and use the training load information when planning your future training sessions Training intensity and duration as well as physical parameters for instance age weight affect cumulative training load Place your mouse over the training load bar and the date of the training session the sport and training load value are shown If you have had several training sessions on one day all the training sessions are shown FUTURE DAYS The lighter area indicates the future days Only blue target curve and target bar are shown on that area 73 TRAINING PROGRAMS polarpersonaltrainer com offers a variety of training programs for fitness running cycling and outdoor sports Just goto Training Programs and click on the Create program
66. hown in the training result view A detailed list of laps is shown on the Overview Curve and or Map tabs Here you can edit delete and add laps Click a lap on the menu and the lap is highlighted on the curve view showing the duration average heart rate and average speed pace of the lap Lap route is highlighted on the map Editing a lap 1 Click Edit on the lap row 2 Edit the duration or distance of the lap 3 Click OK on the lap row The values of the following laps are calculated and changed automatically on the lap list if your Polar product records sample data RC3 GPS RCX3 CS500 RCX5 CS400 CS600 CS600X RS400 RS800 and RS800CX 4 Remember to click Save on the bottom right corner of the tab to save the training result on your Diary Adding a lap 1 Click Add Lap on the lap list 2 Add Elapsed time or Distance or adjust them with the slider 3 Click OK If you are using a Polar product which records sample data RC3 GPS RCX3 CS500 RCX5 CS400 CS600 CS600X RS400 RS800 and RS800CX the values shown in Laps Automatic Laps tab are calculated automatically after adding a new lap 4 Remember to click Save on the bottom right corner of the tab to save the training result on your Diary Deleting a lap 1 Select a lap by ticking the box beside the lap number 2 Click Delete selected 3 Remember to Save the training session DATA Data tab shows detailed information on your training session You can edit t
67. ia in order to be able to share your training results Just click the envelope icon in your training result view in polarpersonaltrainer com and you can send a link to your train ing result to your friends by e mail SHARED TRAINING RESULT VIEW Shared training result looks much like your training result in polarpersonaltrainer com Your friends can see a versatile summary of your training session The curve and map view and their functionality is the same as in your training result view in polarp ersonaltrainer com Training zones laps automatic laps strength training workout phases limits and sports information is shown on separate tabs Note that tabs and data shown depend on your Polar product Training information cannot be edited or removed in shared training result view Note that the data shown on the shared training result depends on your Polar product For example curves are shown if you have transferred your training results from Polar Beat mobile app RC3 GPS 57 RCX3 RCX5 CS500 CS400 CS600 CS600X RS400 RS800 RS800CX or FT80 to polarp ersonaltrainer com with WebSync software Map of the training route is shown if you have used Polar RC3 GPS training computer or Polar RCX3 training computer Polar RC X5 training computer Polar RS800C X train ing computer or Polar CS600X training computer and Polar G5 GPS sensor or Polar G3 GPS sensor in your training See more information in Viewing a Training Result Daily Ac
68. ide of the diary view There you can easily drag and drop them to your Diary See more information in Favorites STAR TRAINING PROGRAM STATUS Status of your STAR training program is displayed on the left side of the diary view The status of your STAR training program is displayed only if you have transferred it from your FT60 or FT80 training computer to polarp ersonaltrainer com TRAINING LOAD Your cumulative training load is indicated as green red or yellow colors in date or weekday header in your diary 19 Green e You are recovered from previous training sessions and ready to train more e f you re continuously in green you can increase your cumulative training load by adding more training sessions to your weekly plan or making the training sessions more intensive e Intensive training sessions and races should preferably be done when you are in green Yellow e Cumulative training load is on a high level e You can still train but should avoid high intensity training and or races Red e Cumulative training load is ona very high level e If you continue training when in red it may lead to a state of overreaching Training intensity and duration as well as physical parameters for instance age weight affect cumulative training load O Improving your performance level requires also strenuous periods in your training program If you are con tinuously in green you should include also more intensive traini
69. in to personalize your Polar experience Polar has more to offer you when you sign in to Polar Account O polarpersonaltrainer com O Register your Polar product now gt gt Sign in to your Polar account Don t have access to Polar Account password M Remember me on this computer Forgotton password 110 4 Select Unregister oe Customer Information U S T O M E Newsletter Registration Newsletter Options Unsubscribe Compulsory fields a Product Information Please note that y Password name Sign Out 9 Customer Informa First name Last name Nickname 5 Enter your user name and password 6 Click Send Customer Information U N R E G I 5 T E R Newsletter Registration Newsletter Options eS If you want to unregister and delete all the data that Polar holds about you please verify your user name e mail address and Unregister password below and click Send Product Information Password user name Sign Out password 7 Click OK to confirm 111 DISCLAIMER The material in this manual is for informational purposes only The products it describes are subject to change without prior notice due to the manufacturer s continuous development program Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein Polar Electro Inc Polar E
70. includes GPS data OR Select List view from the upper right corner of the Diary and select the training sessions you want to export You can export up to 10 training sessions at a time From 01 09 2010 Fitness Data Training session Training session Training session Training session Training session Training session Training session Training session El a e lt Training session Training session Training session lt Training session Select All Add 3 Click Export GPX E to 01 10 2010 Delete Selected FA Refresh Time Date 08 17 04 09 2010 09 02 04 09 2010 10 02 05 09 2010 03 09 06 09 2010 19 08 07 09 2010 17 18 09 09 2010 09 00 11 09 2010 10 01 12 09 2010 08 12 13 09 2010 19 13 14 09 2010 19 01 17 09 2010 17 20 20 09 2010 19 07 21 09 2010 Export Selected Export GPX View gt Week Type Fitness Data Training Result Training Result Training Result Training Result Training Result Training Result Training Result Training Result Training Result Training Result Training Result Training Result gt Month v List Sport 4 A gpx file or a zip file of all the exported training sessions is created Open the file or save it to your computer 66 STRENGTH TRAINING EXERCISES In Training Strength Training Exercises a list of ready made strength training exercises provide you guid ance covering all
71. ing SESSIONS 2 2 2 2 2 eee e cece eee eee e cnn 19 STAR Training Program Status a aa a 00000020 coco cece ccc e cece eee Ea da eee n A E E 19 TRAINING Loads sce thik Poa A et Uke colette nett ck Oe AN ie rts eee A AU rina 19 Adding a Training Target 000 000000 e cece cece eee eeeeeeceeeeeeeeeseeeeeeees 21 Adding a Strength Training Target 0 0 000 c occ e cece ce cnn ceeeeeeeeeeeeeeeanes 23 Adding a Phased Target 00000000000 c coco cnn none 25 Adding a Zone Target 0 000 000 o cocoon ccc ce cee ce cee cee cece ee beeeeeeeeeeeeeeeeeeeeeeeeseeeeees 28 Adding a Race Pace Target 2 2 5 0540 sce sonvnae see sa tds a oh dacs 30 Adding a Favorite Training Session to Your Diary 0 0 000 c eee cee e cece cece eee ee ee eeees 32 Adding an Event 320 cso re Joie bod eee chat Lada eee ie ald cali eas 33 Adding a Note e tA USN BESS EBA AR SOS ES 34 Adding a Training Result to Your Diary 0 000 00000000 coco cnc cnn nn 35 Add training results with data transfer software ccc ccceccec cece cece ee ceeceeceeeeteeeeueeeeeceeeeeeees 35 Add a training result manually 222202000222 cece cece cece cece cece cece ccc cee cece ce ceceeececeeeeeeeeees 35 Merging a Target and a Result _ 22 20 0000 ccc cece cece cece cece cece aoaaa noonoo nnna 37 Viewing a Training Result Daily Activity Result 0 00 020000000 e cece eee eeeee 38 General Functions in Training Result View
72. ing Target or Goto Training Diary Click Add New Training Target or Goto Training Diary Click a future date and select Training Target 2 Name your training session select the sport and set the date and time If a sport is missing from the sports list click Add a new sport to create a new sport You can write additional notes in the Note field O If you want to use one of your favorite training targets as a base when creating a new target click Favorite targets and select a target from the list The list shows the training targets you have added to your Favorite Training Sessions list 3 Onthe Training Target tab fill in the target duration calories distance and average heart rate Your race pace target is shown O To get your target training load value add average heart rate or distance 4 Select Use Race Pace 30 Repeat target If you do the same training for example every Monday and Friday you can set a training target to repeat automatically Click Repeat target Select the weekdays when you want to repeat the training and the end date for repeating Click Ok The number of trainings to repeat is shown on the Repeat training target view as well as on the Add new training target view 5 Click Save to add the race pace target targets to your Diary 6 Click Add to Favorites to add the training target to your Favorite Training Sessions list where you can easily drag and drop it on future days 7 Use WebSync to sy
73. ining session feel Select a suitable altemative with the slider The alternatives are SUPER GREAT OKAY TOUGH and INJURED Back to top 55 EDITING A TRAINING RESULT 1 Goto Training Diary Open a training session by clicking it Edit the training data Click Save A YO N 56 SHARING YOUR TRAINING RESULT IN SOCIAL MEDIA Share your training result as your status update in a social network and get feedback from your friends or people following you 1 Transfer your training result from your training computer or add the result manually to polarp ersonaltrainer com Open the training result in polarpersonaltrainer com diary Click a social media button on the training result view Log in to the social media unless you already are logged in a Ae V N Add comments to your status message or edit your message in the social media and publish your status update When editing the status message be careful not to delete the link to your training session You can check how your training results are shown in the social media by clicking Publish and view shared training View shared training You can remove the shared training result by clicking Remove shared training Note that this does not remove the training result from the social media The link to your shared training result in the social media does not work after you have removed the shared training result You do not need to be registered in any social med
74. king Delete Selected You can also add new data by clicking Add export data by clicking Export Selected or export the route information by clicking Export GPX See more information in Exporting Data 18 From 01 09 2010 Fitness Data framing Session Training session Training session training Session Training session Training session Training session Training session Training session Training session Training session training session Select All Add SUMMARY Fa to 01 10 2010 Delete Selected Fa Refresh Time 08 17 09 02 10 02 08 09 19 08 17 18 09 00 10 01 Export Selected Date 04 09 2010 04 09 2010 05 09 2010 06 09 2010 07 09 2010 09 09 2010 11 09 2010 12 09 2010 13 09 2010 14 09 2010 17 09 2010 20 09 2010 21 09 2010 Export GPX View gt Week Type Fitness Data Training Result Training Result Training Result Training Result Training Result Training Result Training Result Training Result Training Result Training Result Training Result Training Result gt Month v List Sport In the Summary section you can easily compare results with targets The number of sessions duration dis tance and calories are all displayed Sport Zones Summary Fitness Zones Summary shows the time spent in each zone during the selected week month FAVORITE TRAINING SESSIONS The list of your favorite training sessions targets and results is displayed on the left s
75. lectro Oy shall not be liable for any damages losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the use of this material or the products described herein O 2014 Polar Electro Oy Fl 90440 KEMPELE Finland Polar Electro Oy is a ISO 9001 2008 certified company All rights reserved No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy The names and logos marked with a symbol in this user manual are trademarks of Polar Electro Oy The names and logos marked with a symbol in this user manual are registered trademarks of Polar Electro Oy except that Windows is a trademark of Microsoft Corporation 112
76. ly There is lots of different kind of information in your Activity Feed To find the most important information eas ily you can filter the Activity Feed to see only certain items Click Feed items select the items you want to see in the Activity Feed and click Refresh This setting is saved in your browser s cookies TRAINING PROGRAMS Click Create a training program to create yourself a Polar training program If you have already created yourself a Polar training program you can see the status of your current training program on the Home page View detailed information on your training program by clicking the View program link O For other than STAR training program FT60 FT80 Endurance Programs RC3 GPS RCX3 RCX5 and Running and Cycling programs RC3 GPS RCX3 or RCXS transferring the training result to polarp ersonaltrainer com alone will not update the program status To have the program status updated on your 14 polarpersonaltrainer com Home page you need to merge your training result with the training program target See more information in Merging a Target and Result Endurance Program update link appears on the Home page when there are fewer than one week s training tar gets left in your Diary EVENTS Check out the dates of your events which you have created to your Diary Click the link on the Events box to view detailed information on the event Create a new event by clicking Set new event CHALLENGE STA
77. m support to find useful information on the web ser vice REGISTRATION AND LOGIN Registering in the web service is free of charge Just click Register on the login page Fill in the required information and read through the Polar Privacy Policy After registration update your physical information to get more accurate training analysis Click the link on the Activity Feed on the Home page or go to your profile by placing your mouse over your name next to the main menu and clicking Profile Fill in the missing or incorrect data Remember to save changes Your email address is your user name and you define your password yourself when registering in this service If you have forgotten your password click the link Have you forgotten your password on the registration page then enter your e mail address and we ll e mail you a new password right away Before requesting new pass word check that your e mail spam filter is not blocking e mails from Polar You can change your e mail address and password in your Profile O The same username and password are valid for polarpersonaltrainer com Polar product registration Polar discussion forum and Newsletter registration 10 DATA TRANSFER You can transfer data between certain Polar products listed below and polarpersonaltrainer com web ser vice To transfer training information to polarpersonaltrainer com you need to be registered at the web ser vice TRAINING DATA ACTIVITY DATA Transfe
78. major muscle groups Complete the variety with your own favorite exercises and create a strength training target to your Diary VIEWING AND EDITING EXERCISES The exercises are shown as thumbnail images or in a list Change the view by clicking Thumbs or List e Inthe Thumbs view click a muscle group name to view the exercises in that group and re click to hide them Click Expand all to view the contents of all muscle groups and Collapse all to hide the con tents Bring your mouse over an exercise image to see a larger version e Inthe List view you can sort the exercises For example if you want to see all leg exercises write leg in the Sort by name field and all exercises that belong to muscle group Legs or have word leg in their name are listed Click an exercise name to learn more about it to edit the default exercise settings and to add notes O The name and muscle group for the ready made exercises cannot be edited Browse the images of the ready made exercises to learn how to perform the exercises correctly ADDING YOUR OWN STRENGTH TRAINING EXERCISE Complete the ready made list with your own exercises 1 Goto Training Strength Training Exercises 2 Click Add Exercise on the bottom left comer 3 Add Exercise name and select Muscle group from the drop down menu These are required fields The name can contain a maximum of 32 characters Displayed in FT80 as shows the exercise name in Polar FT80 training computer See
79. message Click Delete to delete the message Confirm the deletion by clicking OK In the Inboxor in an open message click the sender s name to view his her public profile You can delete messages in the Inbox view by ticking the box beside a message and clicking Delete Selec ted If a message includes attachment s an attachment icon is shown in the Inbox The attachment can be a training result or a training target When you receive for example a training target from your friend or coach you can easily add it to your Diary Go to Inbox open the message click the attachment link on the bottom of the message and the training target opens You can edit the training target if necessary You can save the training target to your Diary as it is copy it to a different date in your Diary or add it to your favorite training ses sions list from where you can drag and drop it to your Diary SENDING A MESSAGE Send a message to your friends or coach The required information is marked with an asterisk 1 Click the Messages icon on top of the page 2 Click Compose message on the right 3 Enter the receiver s nickname or e mail address Alternatively click Select from Friends select the person you want to send the message to and click OK Note that the receiver has to be a registered polarpersonaltrainer com user 4 Write the subject on the Subject field and the message on the message contents box The subject can contain a maximum of 64 c
80. miles per week or spend 1 3 hours per week in comparable physical activity or your work requires modest physical activity 4 LOW 0 1 hours per week You do not participate regularly in programmed recreational sport or heavy physical activity e g you walk only for pleasure or exercise hard enough to cause heavy breathing or perspiration only occasionally O You can set the user settings of your Polar RC3 GPS RCX3 RCX5 or FT7 training computer by using Polar WebSync application WebSync transfers your personal information and some general settings from your polarpersonaltrainer com user account to your training computer or from your training computer to polarp ersonaltrainer com user account See more information in Polar WebSync Help GENERAL SETTINGS You can add and edit general settings such as units diary settings and time settings TRAINING SETTINGS If you are training with Polar FT80 training computer you can choose polarpersonaltrainer com to update your one repetition maximum 1RM automatically by ticking the box Automatically update my exercise one repetition maximum 1RM value if make a new record The 1RM value is updated to strength training exercise information in Training Strength Training Exercises One repetition maximum 1RM is the maximum weight one can lift in a single repetition for a given exercise One repetition maximum can be used for determining an individual s maximum strength It can also be used as an u
81. mprove performance in the lactate threshold 82 PROGRESS PROGRESS SUMMARY Progress Summary sums up the total number of your training sessions duration calories and distance All the training results in your Diary have been taken into account PROGRESS REPORTS COMPARISON REPORT You can compare your training sessions heart rate curves speed curves altitude curves lap durations and more Search for the training sessions you want to include in the comparison report First select the time period for the search Then you can limit the search to certain sport sports or search sessions by name The name search works for sessions you have named yourself in polarpersonaltrainer com Click Search and the list of training sessions appear Select 1 4 training sessions for the comparison report Note that for multisport sessions the selection is done by sport Each selected session is marked with a color that is used in the comparison table and curves The comparison table shows the basic information about your training sessions The comparison curve can show heart rate speed pace or altitude one value at a time You can add lap mark ers or autolap markers in the curve You can also compare lap or autolap durations in a bar graph Placing your mouse over a curve shows you the X axis and Y axis values at a certain phase of your training session Click Full Screen to view the curve in full screen and Exit Full Screen to return to the def
82. n your training history The calculation is done automatically after you have read and agreed the Physical Activity Readiness Questionnaire Program Summary is displayed If you don t have training history in polarpersonaltrainer com or you don t want polarp ersonaltrainer com to calculate the program based on your training history define the program level by 75 answering the questions regarding the level of your physical activity Click Define the level of your Endurance Program by answering a series of questions After you have answered the third ques tion the Program Summary is displayed See more information on program levels in Endurance Program Levels and Exercise Descriptions 5 Click the calendar icon to select the week when you want to start your Endurance program The pro gram starts automatically on the first day of the week You can change the first day of the week in Pro file gt Diary Settings 6 The Program Summary shows you the description details and schedule of the program You can see the details of each exercise by clicking the exercise name on the Schedule See more information on exercise descriptions in Endurance Program Levels and Exercise Descrip tions Program preview Details Program type Program duration Weekly trainings Program end date Current level Program stage Schedule Week 1 Week 2 Week 3 Week 4 Training details RUNNING 4 weeks 6 05 06 2011 15 Advanced Monday
83. nce program training sessions Both planned and real ized number of training sessions duration distance and calories are shown Time spent in each sport zone is shown with colored bars Planned and actual training load values for each training session are shown with grey and red bars Training session name works as a link to the target result in Diary Only Endurance Program training sessions are included in the endurance program summary Summaries of all your training sessions in polarpersonaltrainer com can be generated in Progress You can browse completed becoming weeks of endurance program using the previous and next buttons The buttons are disabled if there is no information to show T7 UPDATING ENDURANCE PROGRAM When there is two weeks left of your Endurance Program Update Program button appears in program sum mary in Training Programs If you choose to update your program polarpersonaltrainer com creates new four weeks program period with new training targets The new period starts after the current period ends 1 2 N Oo oO A Click Update Program Select whether you want to increase or decrease your program level or continue with the same level polarpersonaltrainer com gives you a recommendation about new program level but regardless of the recommendation you can select any of the options Program level can be increased or decreased by one Click the calendar icon to select the week when you want to start the
84. nchronize your Polar RCX5 training computer with polarpersonaltrainer com and the race pace target is transferred to your RCX5 O Synchronization status message Synchronize target to training computer with WebSync Dor Synchronization K on the upper right corner of the training target view shows whether or not you have transferred the target to your RCX5 If you modify the target after transferring it the status message changes back to Synchronize target to training computer with WebSync See WebSync help for more information on data transfer See also Adding a Training Target Adding a Strength TrainingTarget Adding a Phased Target Adding a Zone Target Sports Favorites 31 ADDING A FAVORITE TRAINING SESSION TO YOUR DIARY If you have saved some of your training results or training targets as favorites you can drag and drop them in your Diary easily 1 Goto Training Diary 2 Drag and drop a training result or training target from the Favorite Training Sessions list to a desired date on your Diary O Use Favorites to help you in planning your training Create one or more training targets add them to your Favorite Training Sessions list and drag and drop them on future days in your Diary 32 ADDING AN EVENT You can set an important event date for yourself 1 Click Add to your Diary Event on the Home page or Goto Training Diary Click Add New Event or Goto Training Diary Click a future date and s
85. ndex or resting heart rate with the previous ones Select some Curves or Detailed Fitness and Health Data to be shown on the diagram Tick the box and the curve appears on the diagram view Note that Detailed Fitness and Health Data curves are shown only if you have manually added the data to your diary See more information in Adding Fitness Data to Your Diary Personal values curves are shown if you have added data of your own choice for instance your BMI or waist circumference to your diary See more information in Adding Fitness Data to Your Diary If you are using heart rate zones in your training computer compare the heart rates of training sessions by ticking the Heart rate comparison box Green line indicates your average heart rate red line the upper limit of the highest sport zone training zone and the blue line the lower limit of the lowest sport zone training zone 87 CHALLENGES Goto Challenges to find out the status of the challenge you have either created or taken part in You may also receive invitations from other polarpersonaltrainer com users to take part in the challenges they have created By accepting their invitations the challenge is added to your challenges list In Challenges you can easily send and receive messages related to a certain challenge If you want to leave an ongoing challenge go to Challenges click on the name of the challenge and click Leave challenge 88 CREATING A CHALLENGE 1 Goto Ch
86. new program period The period starts automatically on the first day of the week You can change the first day of the week in Profile gt Diary Settings Your program is calculated and Program Summary is displayed Click Create to add the program to your Diary The detailed program information is shown You can see the training targets on your Diary Transfer the program to your Polar RC3 GPS RCX3 or RCX5 training computer 78 ENDURANCE PROGRAM LEVELS AND EXERCISE DESCRIPTIONS Endurance Program is based on different program levels User s program level is defined by answering some questions regarding user s physical activity or by analyzing automatically user s training history in polarp ersonaltrainer com Training history based definition can be done if user has enough training history from the last three months in polarpersonaltrainer com General programs are compiled of 4 weeks long training modules Training module in level 1 is the least demanding and the module in level 20 is the most demanding Steps between 1 20 are linear which means that user can improve his her fitness step by step for example from level 7 to level 8 etc Training modules and user s training activity are linked together so that training modules gets more challenging as user s training activity increases also less challenging when user s training activity decreases see figure below RUNNING PROGRAM LEVELS Beginner levels 1 6 The objective of th
87. ng Click Ok The number of trainings to repeat is shown on the Repeat training target view as well as on the Add new training target view 6 Click Save to add the training target targets to your diary 7 Click Add to Favorites to add the training target to your Favorite Training Sessions list where you can easily drag and drop it on future days See also Adding a Training Target Adding a Strength TrainingTarget Adding a Phased Target Adding a Race PaceTarget Sports Favorites Exercise Zones 29 ADDING A RACE PACE TARGET Race pace allows you to set a target speed pace for a certain distance O If you are using a Polar RCX5 training computer you can add race pace targets to your Diary and transfer them to your training computer with WebSync Race pace helps pacing the run or ride by showing the current speed pace and by telling in time how much you are behind or ahead of the set target O Use basic Latin letters to create a target that can be transferred to the training computer Before adding a race pace target please note the following e lf you want to use a specific sport for your target make sure you have created the sport in WebSync RCX5 only or in polarpersonaltrainer com See more information in WebSync help and in Sports O If you are using Polar RCX5 training computer we recommend that you add sports sport profiles in WebSync To add a race pace target 1 Gogo Home page Click Add to your Diary Train
88. ng sessions in your plan See more information on training load analyzing in Training Load Visit also www polar com support for more information 20 ADDING A TRAINING TARGET Planning your training is easy You can create a personal training program and all the training targets are auto matically transferred into your Diary See more information in Training Programs You can also add your own training targets and transfer them to your RC3 GPS RCX3 or RCX5 training com puter with WebSync O Use basic Latin letters to create a target that can be transferred to the training computer Before adding a training target please note the following e f you want to use a specific sport for your target make sure you have created the sport in WebSync RCXS only or in polarpersonaltrainer com See more information in WebSync help and in Sports O If you are using Polar RCX5 training computer we recommend that you add sports sport profiles in WebSync e If you want to add the target to your Favorite Training Sessions list save the target open it from your Diary and click Add to Favorites See Favorites for more information on using favorite training ses sions To add a training target 1 Click Add to your Diary Training Target on the Home page or Goto Training Diary Click Add New Training Target or Goto Training Diary Click a future date and select Training Target 2 Name your training session select the sport and
89. ning Programs into good use If you like working out at the gym use the Strength Training Exercises to create workouts Training programs for RC3 GPS RCX5 and RCX3 users polarpersonaltrainer com web service offers complete endurance training programs for running and cycling including warm up work and cool down phases for every session You can transfer these training programs to your Polar RC3 GPS RCX3 or RCX5 training computer Training load tells the user conveniently at a glance on polarpersonaltrainer com the cumulative training load for every day with color codes in the weekday headers In addition the cumulative training load can be viewed as a graph in Training Load illustrating the time needed to recover to a certain level The bikes from your Polar RC3 GPS training computer Polar RCX3 training computer Polar RCX5 training computer and Polar CS500 cycling computer are listed in Training Training Equipment after you have syn chronized your product with polarpersonaltrainer com It is easy for you to keep track how you use different bikes as the accumulated training information for each bike is shown in Training Equipment Find new or keep in touch with your existing Friends Exchanging a favorite training session or finding a free slot in your diary is no longer a headache as you can grant your contacts an access to your diary You can also create or take part in Challenges Check also Polar product support pages at www polar co
90. ning Result Select Sport and Equipment If a sport is missing from the sports list click Add a new sport to create a new sport Fill in the training data O Speed unit in the training data is the same as the speed unit for the selected sport e Multisport Result Select Sport and Equipment If a sport is missing from the sports list click Add a new sport to create a new sport Fill in the training data Click OK The first sport has now been added Add other sports in the same way The sports are listed on the bottom of the result view and the training information is summarized You can edit a sport by clicking the pen icon Click OK to save the changes Remove a sport from the list by clicking the delete icon O Speed unit in the training data is the same as the speed unit for the selected sport e Strength Training Result Select Sport If a sport is missing from the sports list click Add a new sport to create a new sport Fill in the training data Make a list of the exercises you performed in your strength training session Click a muscle group to view the exercises in that group Click an exercise to add it into your training result The list of added exercises is shown on the bottom Fill in the Sets Repetitions and Weight Remove an exercise from the list by clicking the delete icon on the exercise row If an exercise is missing from the predefined exercise list you can add your own exercises by clicking the link add your own exercis
91. nsfer and in WebSync help 9 Train according to the program 10 Transfer the training results from your RC3 GPS RCX3 or RCX5 to polarpersonaltrainer com with WebSync FOLLOWING UP ENDURANCE PROGRAM Follow up your endurance program progress in Training Programs Current Program Level 14 20 Endurance Program Status 18 04 2011 15 05 2011 Program Type RUNNING Training Sessions 9 20 Last Scheduled Training 15 05 2011 Duration 10 12 d 4122 15 24 I hh mm ss Session ae Latest Update 15 04 2011 Calories ct 114650 kcal Distance 95 21219 3 km lt Period 11 04 2011 17 04 2011 WK 18 04 2011 24 04 2011 25 04 2011 01 05 2011 02 05 2011 08 05 2011 Training Sessions 5 5 414 0 6 D S Duration hhm 06 01 06 01 04 11 04 14 0 07 01 0705 02 Distance k 56 3 57 6 38 9 40 4 0766 7 07546 Calories kc 3678 3850 2764 2700 0 4450 0 3650 Sport Zones 11 00 39 43 7 00 25 16 0 00 00 00 0 00 00 00 a 21 01 15 49 m 19 01 08 35 0 00 00 00 0 00 00 00 u 27 01 37 28 32 01 55 31 0 00 00 00 0 00 00 00 25 01 30 15 m 24 01 26 38 0 00 00 00 0 00 00 00 16 00 57 46 18 01 04 59 0 00 00 00 0 00 00 00 tual lasai i l Program summary on the upper right corner shows you the status of the four weeks endurance program period Planned number of training sessions duration calories and distance is described with grey bar and realized with red bar In addition you can see weekly summary of your endura
92. o your diary you can share your training data by sending training data attachments to other polarpersonaltrainer com users See Messages for more information on sending training data PENDING FRIEND REQUESTS If someone adds you as a friend in polarpersonaltrainer com the person is shown in PENDING FRIEND REQUESTS list in Friends Click the Friends icon on top of the page to view the request Click Add friend to add the person to your friends list The person is shown in the PENDING FRIEND REQUESTS list until you add him her as your friend or he she removes you from his her friends list The person who has added you as a friend can see only the information you have defined in Profile Public Profile The number of pending friend requests is shown next to the Friends icon on top of the page 100 PROFILE To manage and update your user information 1 Log into polarpersonaltrainer com 2 Place your mouse over your name next to the main menu and select Profile PRIVATE PROFILE CONTACT INFORMATION Add and edit your contact information and change your polarpersonaltrainer com password Required inform ation is marked with an asterisk You can also upload your photo The size of the photo should be no larger than 450x600 pixels and the format should be either jpg png or gif PHYSICAL INFORMATION Add and edit your physical information such as date of birth gender height weight and activity level The more physical info
93. ome page Click Add to your Diary Training Target OR Goto Training Diary Click Add New Training Target OR Goto Training Diary Click a future date Select Training Target 2 Name your training session select the sport and set the date and time If a sport is missing from the sports list click Add a new sport to create a new sport You can write additional notes in the Note field O If you want to use one of your favorite training targets as a base when creating a new target click Favorite targets and select a target from the list The list shows the training targets you have added to your Favorite Training Sessions list 3 Goto Phased Target tab 4 Add phase name or select a name from the list that opens when you click the name field Warm up Work Recovery or Cool Down Select phase type Time Distance or Manual Add phase duration if the phase type is Time the duration is given in hours minutes and seconds If 25 the phase type is Distance the duration is given in kilometers miles If phase type is Manual duration cannot be added in polarpersonatrainer com but phase has to be changed manually in the Polar RC3 GPS RCX3 or RCXS training computer during training Select limits No limits Sport Zones Heart Rate Speed or Pace Add the Lower limit and Upper limit Click Add Phase to add more phases in your training target You can add a maximum of four phases Repeat phases If you are using Polar RC3 GPS
94. polarpersonaltrainer com Home page ENDURANCE PROGRAM RC3 GPS RCX3 AND RCX5 Create a training program that will help you improve your endurance by guiding with the amount and intensity of training that is suitable for your individual fitness level Create a program in the web and transfer the pro gram schedule into your Polar RC3 GPS RCX3 or RCX5 training computer O The program can be transferred only to Polar RC3 GPS RCX3 and RCX5 training computers O It is not possible to transfer training programs when you use polarpersonaltrainer com in Japanese or Chinese Endurance Program is based on different program levels Your program level can be defined by answering the questions regarding your physical activity or by analyzing automatically your training history in polarp ersonaltrainer com Training history based definition can be done if user has enough training history from the last three months in polarpersonaltrainer com CREATING ENDURANCE PROGRAM 1 Goto Training Programs 2 Click Create program link under Endurance Program for Running or Endurance Program for Cycling 3 Before creating the program read and answer the questions in the Physical Activity Readiness Questionnaire Then tick the box have read and understood the Physical Activity Readiness Questionnaire 4 Define the program level If you have at least three month s training history in polarpersonaltrainer com the program level can be calculated based o
95. pper limit in order to determine the desired load for an exercise For example 10 RM is the maximum weight that can be lifted 10 times You can choose to add altitude data in your training result when you have trained with Polar Beat mobile app or used GPS in your training with Polar RC3 GPS RCX3 RCX5 RS800CX or CS600X training computer If your training computer records altitude data the accuracy may differ in your training computer and Google Maps PUBLIC PROFILE Public partly public or hidden you can choose in Public Profile what you want to show others about yourself and what you prefer to hide Note however that your nickname is always public Select the information that will be shown to your friends in polarpersonaltrainer com and in the challenges you have created and are taking part in Write something more about yourself on the About me field for example about your favorite sports and sports related ambitions and goals The maximum length of the text is 512 char acters Add links to for example your home page address or blog Click Save and select View My Public Profile to see how your information is shown 102 NOTIFICATIONS Choose the email notifications that you want to receive from polarpersonaltrainer com The notifications are sent to your email address In case you do not receive the email notifications make sure your email spam filter is not blocking emails from Polar 103 SPORTS Place your mouse over
96. r training activity data from your training activity computer to your diary in polarpersonaltrainer com You can easily see which data is new and transferred after your last login since it has been highlighted in your diary The Polar Beat mobile app transfers your training data automatically to polarpersonaltrainer com when you are logged in to your account in Polar Beat Just stay logged in and your training data is always transferred auto matically TRAINING PROGRAMS Endurance programs for running and cycling available for Polar RC3 GPS RCX3 and RCXS5 training computer users help you improve your endurance by guiding with the amount and intensity of training that is suitable for your individual fitness level Create a program in polarpersonaltrainer com and transfer it into your RC3 GPS RCX3 or RCX5 Polar Running training programs are available on five levels and can help improve your fitness or train fora specific event Polar Cycling training programs are developed for you to improve your fitness or to train for an event Create a program in polarpersonaltrainer com and transfer it into your RC3 GPS RCX3 or RCX5 Activate the STAR training program on your Polar FT60 or FT80 training computer and transfer it into polarpersonaltrainer com For more information on the STAR training program see your training computer s user manual Create Keeps U Fit Own Workout program in polarpersonaltrainer com and transfer it to your Polar F55
97. request link Fill in the necessary information Confirm your acceptance for sending your data to your partner by ticking the box Click Accept request S R2 o N Read the agreement carefully Click Check the data provided for the service provider through AccessLink to find out what data will be shared with the Partner 6 Click Accept IF THE PARTNER AGREEMENT CHANGES If your partner changes the partner agreement a notification appears in your Activity Feed To accept the new agreement 1 Click the link in your Activity Feed 2 Fill in the necessary information 3 Confirm your acceptance for sending your data to your partner by ticking the box 4 Click Accept request 5 Read the agreement carefully Click Check the data provided for the service provider through AccessLink to find out what data will be shared with the Partner 6 Click Accept VIEWING EDITING AND REMOVING A PARTNER The list of partners is shown in Partners The list shows the partner name status for example accepted wait ing for partner s approval the date and time when the status has been changed and the latest data transfer time The latest data transfer time is the time when the partner has taken your data from polarp ersonaltrainer com Note that the time may be different from the time you have transferred the data to polarp ersonaltrainer com 1 Place your mouse over your name next to the main menu and select Partners The list of partne
98. rged strength training data Multisport training results and targets have been marked with a small M char acter The training sessions related to a training program excluding STAR training program have been marked with a small P icon Underlined icon means that the training session is new e you have trans ferred the exercise via WebSync software but not yet opened in polarp ersonaltrainer com Fitness data Cumulative training load indicator on the weekday or date header Green You are recovered and ready to train more Yellow Cumulative training load is on a high level You can still train but should avoid high intensity training and or races Red Cumulative training load is on a very high level Training is not recom mended foo Activity bar shows your daily active time WEEK MONTH AND LIST OVERVIEWS You can select week month or list view whichever you find most useful for you On the week or month view you can browse the diary with the arrow buttons on the week month header 17 lt February 2011 gt Today Estos View gt Week Y Month gt List Basic Tempo Run Basic Run 01 05 01 10 A le ES Eo aia e A sg oa Run Basic Run L Easy Run H Ha pes 12 2 km ES oats _ 00 52 01 28 ae 81m 13 4 km AAA A a A e In the list view you can easily manage your diary for instance delete training sessions by ticking the box next to the training session name and clic
99. rmation you add to your profile the more benefits you get from polarp ersonaltrainer com features and the more accurate training analysis you get Physical information affects for example training load calculation O If you change your weight or Ownlndex VO2max value either by synchronizing your training computer with polarpersonaltrainer com or in Profile a new fitness data item with the changed value is automatically created to your Diary Activity level is calculated automatically according to your training data from the past three months If three month s training data is not available the activity level has to be selected manually If you change your activ ity level manually the calculation will start from the date the change was made and the activity level is updated automatically after three months To change your Activity level Select the alternative that best describes the overall amount and intensity of your physical activity during the past three months 1 TOP 5 hours per week You participate in heavy physical exercise at least 5 times a week or you exercise to improve performance for competitive purposes 2 HIGH 3 5 hours per week You participate at least 3 times a week in heavy physical exercise e g you run 20 50 km or 12 31 miles per week or spend 3 5 hours per week in comparable physical activity 101 3 MODERATE 1 3 hours per week You participate regularly in recreational sports e g you run 5 10 km or 3 6
100. rs appears 2 Click a partner to view the partner information 3 You can edit the information Before saving the changes confirm your acceptance for sending your data to your partner by ticking the box 4 Click Remove to remove the partner Confirm the removal by clicking OK 108 ARTICLES Take a look through our training articles section and you ll find all the information you need to improve your health and fitness From training tips to setting goals you ll discover how heart rate and activity monitoring can combine with Polar training computers to help you achieve your goals Place your mouse over your name next to the main menu and select Articles 109 DELETING YOUR POLAR ACCOUNT You can delete all your data including your training data at polarpersonaltrainer com by deleting your Polar account 1 Goto global Polar website at www polar com 2 Click Account on the bottom of the page Find outanswers to any question you might have on Polar products Visit our community section for discussion forums and polarpersonaltrainer com O Join the community O Learn more Find us on Facebook News Press Jobs Polar About Account Newsletter Glossary Contact Us a Subscribe to our YouTube channel Follow us on Twitter Legal Notice Cookies Polar Electro 2012 3 Sign into your Polar account by entering your username and password Click Sign in A AE A AA EA POLAR ACCOUNT Sign
101. rve consistency LAPS AND AUTOMATIC LAPS O Lap menu is shown if you are using CS500 CS400 CS600 CS600X RS300X RS400 RS800 or RS800CX and you have taken laps or automatic laps during your training and you have transferred your train ing result from your training computer to polarpersonaltrainer com with WebSync software If you have Polar RCXO5 training computer in use and you have registered it in Products the lap menu is always shown in the training result view Laps or Automatic Laps menu is shown on the right side of the Overview tab 43 The menu shows the duration distance and maximum heart rate of each lap The end points of the laps are shown on the map as yellow markers and on the curve as black vertical lines when Laps or Automatic Laps menu is open Click alap on the menu and the lap is highlighted on the curve view showing the duration average heart rate and average speed pace of the lap Lap route is highlighted on the map LAPS AND AUTOMATIC LAPS DETAILED O Lap menu is shown if you are using CS500 CS400 CS600 CS600X RS300X RS400 RS800 or RS800CX and you have taken laps or automatic laps during your training and you have transferred your train ing result from your training computer to polarpersonaltrainer com with WebSync software If you have Polar RC3 GPS training computer Polar RCX3 training computer or Polar RCX5 training computer in use and you have registered it in Products the lap menu is always s
102. s 3 Fill in the data and click Save to add it to your diary 60 BENEFIT O The Training Benefit feature is available with the following Polar training computers RC3 GPS RCX3 RCX5 RS800CX RS400 CS400 and CS600X The Training Benefit feature helps you understand the effect of your training better You learn how your train ing affects your body and fitness and you can make sure that you get the training effect you are looking for The Training Benefit feature helps you in achieving your training goals Polarpersonaltrainer com gives you both textual and visual feedback of the benefits of each training session done with a Polar product with the Polar sport zones feature These are shown on the Benefit tab in the train ing result view The short explanation of the training benefit is shown on the list view of the Diary as well To get the Benefit tab you need to train over 10 minutes within the sport zones record heart rate data and transfer the training result from a Polar product with the sport zones feature The explanations of the benefits are based on Polar sport zones and defined according to the time spent and calories consumed in each sport zone The Benefit tab shows the Benefit text Polar sport zone limits heart rate curve and time spent in each sport zone 61 Interval 29 02 2012 18 00 Hs Publish and view shared training Duration HR Avg HR Max Calories Distance Pace Avg Training load 0
103. set the date and time If a sport is missing from the sports list click Add a new sport to create a new sport You can write additional notes in the Note field O If you want to use one of your favorite training targets as a base when creating a new target click Favorite targets and select a target from the list The list shows the training targets you have added to your Favorite Training Sessions list 3 Onthe Training Target tab fill in the target duration calories distance and average heart rate If you set a target duration and distance your race pace target time is shown Select Use Race Pace to add 21 a race pace target to your Diary which you can transfer to your Polar RCX5 training computer See more information in Adding a Race Pace Target O To get your target training load value add average heart rate or distance O You can create different kinds of targets on the Strength Training Target Phased Target and Zone Target tabs Repeat target If you do the same training for example every Monday and Friday you can set the train ing target to repeat automatically Click Repeat target Select the weekdays when you want to repeat the training and the end date for repeating Click Ok The number of trainings to repeat is shown on the Repeat training target view as well as on the Add new training target view 4 Click Save to add the training target targets to your diary O Note that active steps cannot be set as a target with
104. t Full Screen to return to the default view In the full screen view click Curve settings to select which curves are shown You can zoom a certain area of the curve by selecting an area with your mouse click hold down drag release You can browse the zoomed curve with the arrows on the upper right corner of the curve view Click Reset Zoom to return to the default zoom level Back to top STRENGHT TRAINING RESULT If you are training with Polar FT80 training computer you can create a strength training workout target in polarpersonaltrainer com transfer it to your Polar FT80 training computer with WebSync software and have the workout guiding you when working out inthe gym See more information in Strength Training Exercises 53 When you open a strength training result an overview tab opens On the header you can see the basic inform ation on your training result The overview tab also shows you a heart rate curve strength training exercise moves and training zones O When you open your first strength training result with exercise weight information polarp ersonaltrainer com asks Your training result includes exercise weight information Do you want your one repetition maximum to be automatically updated now and in the future You can later change the option in Profile gt Training settings Select Yes or No You can change the option later in Profile CURVE Heart rate curve is shown as a default Placing your mouse over a
105. t Zones HR bpm Sport zones Optimized Sport Zones Map Bll Reset Map Seg Full Screen Sports No Sport Duration de PP Swimming 00 30 14 Open 2 cycing 00 41 43 Open 3 Running Sa se26 Open Add to Favorites Close Save After you have opened a training result from your Diary you can browse your training results and targets by clicking the arrows above the training session header In training result view you can e delete a training session by clicking Delete 39 e add the training result to your favorite training sessions list by clicking Add to Favorites From Favor ites you can drag and drop them easily to your diary as training results See Favorites for more inform ation e copy your training session Click Copy Click a date on your diary and select Paste Training Session e export the route data of your training session in GPX format Click Export GPX and open or save the gpx file Route data is available for Polar Beat mobile app users Polar RC3 GPS training computer users and Polar RCX3 RCX5 RS800CX training computer and Polar CS600X cycling computer users training with Polar G5 or G3 GPS sensor O Note that tabs menus and data shown depend on your Polar product and sport type Back to top 40 TRAINING RESULT ou Hs Y Publish and view shared training
106. t you want to transfer click the Transfer to Flow button and follow the instructions To transfer several results at a time go to the List view in your Diary Select up to 25 results and then click the Transfer to Flow button and follow the instructions When the trans fer is completed you get a summary of all the results you transferred 13 HOME On the Home page you can easily and quickly see your latest activities check the dates of your events and statuses of your challenges and training program The news concerning polarpersonaltrainer com web service are shown at the Home page PRODUCT IN USE You can see your product in the Product in Use section after you have registered it in polarp ersonaltrainer com Click Add a new product if you want to register Register your product to ensure we can keep improving our products and services to better meet your needs See more information in Product Regis tration If you have registered more than one product you can browse the products in the Product in Use section with the arrows and select one product for use ADD TO YOUR DIARY Create new entries to your Diary by clicking the links under Add to your Diary ACTIVITY FEED Y our latest activities are listed in the Activity Feed showing your training results fitness data received mes sages and challenge invitations after your last login Activity Feed also shows you some tips for using polarp ersonaltrainer com more efficient
107. ter joining a challenge you can see more detailed information about it and a list of all participants 95 APPLICATIONS DOWNLOADS Go to Applications Downloads to get the latest downloads Polar WebSync or Polar WebLink for trans ferring your training data in to and from polarpersonaltrainer com For complete instructions see Data Transfer and Polar WebSync help CALCULATORS Polar has developed a range of interactive tools to help you monitor your progress and achieve your goals Goto Applications Calculators Select the calculator to get useful information on your health and fitness based on the facts and figures in your registration profile or those you enter manually 96 MESSAGES gt You can check out all the messages you have received and sent You can send messages to registered polarpersonaltrainer com users who you have added as your friends See more information in Friends The messages are sent and received within polarpersonaltrainer com However you will receive a notification email about received messages to your email if you have activated Messages in Profile Notifications See more information in Profile O Messages related to challenges can only be seen in the Challenges view INBOX Click the Messages icon on top of the page The Inbox opens showing the messages you have received Click the Subject of a message to open a message Click Close to return to Inbox Click Reply to respond to the
108. the phase in zone 3 starts the higher program levels also include cycling in zone 2 Easy Ride In levels 4 20 some of the short and normal duration sessions are done in zone 2 only these sessions are called easy ride sessions There are several reasons to keep the sessions easy good cyclists can ride rel atively fast even having low heart rates they can effectively build up total training load keep weekly mileage at a high level and develop fat oxidation during training while they can still ensure recovery and readiness for the upcoming high intensity sessions Sparing muscle glycogen and keeping pedalling forces at a low level ensures recovery Interval Ride Interval rides develop speed aerobic and anaerobic capacity and resistance to fatigue at very high speeds Keeping short recovery periods between the sprints allows more training at high speeds The sprint periods 81 are recommended to be done in zones 4 and 5 and the recovery periods in zone 3 Zone 3 is usually low enough to remove lactate but note that you should also use the low end of zone 3 during the recovery periods In particular if your target is to develop maximal speed for short endurance distances it can be beneficial to lower your heart rate even to zone 2 Tempo Ride Tempo rides develop aerobic capacity and resistance to fatigue The tempo parts are recommended to be rid den in zone 4 in order to build resistance to fatigue at typical racing speed and to i
109. tivity Result 58 ADDING FITNESS DATA TO YOUR DIARY You can add new fitness data and also some additional data of your choice in the Diary 1 Click Add to your Diary Fitness data on the Home page or Goto Training Diary Click Add New Fitness data or Goto Training Diary Click a date in the past and select Fitness data 2 Fill in the data Click Add other personal data to insert data of your own choice for instance your BMI or waist circumference 3 Click Save to add the data to your diary Follow the added values in Progress O If you change your weight or OwnIndex VO2max value either by synchronizing your training computer with polarpersonaltrainer com or in Profile a new fitness data item with the changed value is automatically created to your Diary See Adding Polar BodyAge Test Results to Your Diary for more information on Detailed Fitness and Health Data 59 ADDING POLAR BODYAGE TEST RESULTS TO YOUR DIARY Polar BodyAge test results can be added to your diary You can add data also without taking the BodyAge test if you want to follow for instance your blood pressure or cholesterol Some gyms and other service providers perform Polar BodyAge tests 1 Click Add to your Diary Fitness data on the Home page or Goto Training Diary Click Add New Fitness data or Goto Training Diary Click a date in the past and select Fitness data 2 Click Detailed Fitness and Health Data and you find a list of value
110. train ing computer See more information in Training Programs STRENGTH TRAINING EXERCISES Create strength training workout in polarpersonaltrainer com and save it to your diary Transfer the workout to your Polar FT80 training computer See more information in Strength Training Exercises 11 DATA TRANSFER SOFTWARE Goto Applications Downloads to download data transfer software Depending on your product select either WebLink or WebSync software O The Polar Beat mobile app transfers your training data automatically to polarpersonaltrainer com when you are logged in to your account in Polar Beat Just stay logged in and your training data is always trans ferred automatically POLAR WEBSYNC Use Polar WebSync and USB cable or Polar DataLink or FlowLink data communication device with Polar RC3 GPS training computer Polar RCX3 training computer Polar RCX5 training computer Polar CS500 cyc ling computer Polar FA20 activity computer Polar FT7 FT40 FT60 FT80 and RS300X training computers Instructions on how to use Polar WebSync 2 x can be found from Polar WebSync 2 x Help POLAR WEBLINK You can transfer data via SonicLink or IR communication Polar WebLink is compatible with the following Polar products AXN500 AXN700 CS200 CS300 CS400 CS600 F6 F7 F11 F55 RS200 RS400 RS800 RS800CX S410 S510 S520 S610 S610i S625X S710 S710i S720i S725 S725X S810 and S810i TRANSFERRING DATA WITH POLAR WEBLINK
111. training result by clicking Save on the lower right corner of the training result view O If you change the limits of one zone remember to change the limits of the other zones accordingly to pre serve consistency DATA Data tab shows the detailed information on your training session You can edit the information if needed Defining sport type Sport and naming the training session Training name enables you to view the sum mary of your training sessions by certain sport training in Progress See more information in Progress You can add training notes of for example your feelings on the training day How did your training session feel Select a suitable alternative with the slider The alternatives are SUPER GREAT OKAY TOUGH and INJURED Remember to Save any changes you make Back to top DAILY ACTIVITY RESULT If you are training with Polar FA20 activity computer your activity data can be transferred to polarp ersonaltrainer com When you open a daily activity result you can see your activity data as well as general training session info You can edit the information if needed Remember to Save changes Defining sport type Sport and naming the training session Training name enables you to view the sum mary of your training sessions by certain sport training in Progress See more information in Progress You can add training notes of for example the weather or your feelings on the training day How did your tra
112. ts are shown in your diary as long as the program lasts The training sessions related to a training program have been marked with a small P icon on the upper right corner of a training session O Running and Cycling Programs can be transferred to Polar RCX5 RCX3 and RC3 GPS training com puters Outdoor Program cannot be transferred to any training computer The Fitness Program Polar Keeps You Fit Own Workout Program can be transferred only into your Polar F55 training computer For other than Running and Cycling programs RC3 GPS RCX3 or RCX5 transferring the training result to polarpersonaltrainer com alone will not update the program status To have the program status updated on your polarpersonaltrainer com Home page you need to merge your training result with the training program tar get See more information in Merging a Target and Result 74 If you want to delete your training program goto Training Programs and click Delete The program related training targets are removed from your diary STAR TRAINING PROGRAM The STAR Training Program is a personalized fitness program included in the Polar FT60 and FT80 training computers You can activate the program in your training computer and then transfer it into polarp ersonaltrainer com The program cannot be created in polarpersonaltrainer com Transfer your training results from your FT60 or FT80 to polarpersonaltrainer com and the program status is updated to your Diary and
113. ty This training improved your general base fitness and basic aerobic endurance and boosted your metabolism Your body s ability to store oxygen within the cardio system and muscles improved Because the training session was long effects are expected to be stronger Fat is the main energy source that your body uses at this training intensity thus pre serving your glucose storages This training improved your general base fitness and basic aerobic endurance and boosted your metabolism Your body s ability to store oxygen within the cardio system and muscles improved Fat is the main energy source that your body uses at this training intensity thus preserving your glucose storages This training helped and speeded up your recovery from intense activity This training intensity is recommended for recovery exercises throughout the training season and it is suitable also for warm up and cool down It can promote overall health and wellbeing EXPORTING DATA TRAINING SESSIONS FITNESS DATA NOTES AND EVENTS You can export your training sessions fitness data notes and events from polarpersonaltrainer com diary to your computer The exported data will be in xml format 1 Goto Training Diary 2 Select List view from the upper right corner of the Diary 3 Select the data you want to export by ticking the box 4 Click Export Selected 5 Select if you want to open the file or save it to your computer If you select Save th

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