use's guide polar precision performance sw 4 · use's guide polar precision performance...

User Guide

Polar PrecisionPerformance SW 4

Polar Electro Oy

Use's Guide Polar Precision Performance SW 4 Contents • i

Contents

Introduction 1

Getting started 2Setting preferences...............................................................................................................2

General ..................................................................................................................3Hardware ...............................................................................................................4File Locations ........................................................................................................5Features .................................................................................................................6

Setting person properties .....................................................................................................6Making the other settings...................................................................................................10

Heart rate graph settings......................................................................................10Report settings.....................................................................................................11

Basic features of the software 12Heart rate curve..................................................................................................................12Diary ..................................................................................................................................12Reports...............................................................................................................................13Tests...................................................................................................................................13

Software functions 14File menu ...........................................................................................................................14

Open Exercise......................................................................................................14Save .....................................................................................................................15Close Active Exercise..........................................................................................16Close All Exercises .............................................................................................16Open HR File.......................................................................................................16Export as Text .....................................................................................................16Print .....................................................................................................................16E-mail Exercise Data...........................................................................................17Exercise Converter ..............................................................................................17Exit ......................................................................................................................17

Edit menu...........................................................................................................................17Copy ....................................................................................................................18Error Correction ..................................................................................................18Exercise Note ......................................................................................................18Select Entire Exercise..........................................................................................18Remove Current Selection...................................................................................19Remove All Selections ........................................................................................19

View menu.........................................................................................................................19Curve ...................................................................................................................20Distribution..........................................................................................................21Scatterogram........................................................................................................21Listing..................................................................................................................21HR Zone Summary..............................................................................................22Lap Times............................................................................................................22HR Limits ............................................................................................................25Selection Info ......................................................................................................26

ii • Introduction Use's Guide Polar Precision Performance SW 4

Zoom .................................................................................................................. 27Format View Elements ....................................................................................... 27Active View Properties for Curve ...................................................................... 27Active View Properties for Distribution............................................................. 32Active View Properties for Scatterogram........................................................... 34Active View Properties for Listing..................................................................... 35Active View Properties for HR Zone Summary ................................................. 36Active View Properties for Report ..................................................................... 38Active View Properties for Team Exercise Summary ........................................ 40

Tools menu ....................................................................................................................... 42HR Monitor Connection ..................................................................................... 42Calendar.............................................................................................................. 47Diary................................................................................................................... 48Unit Converter .................................................................................................... 48Lap Calculator .................................................................................................... 48SonicLink ........................................................................................................... 48Memory Transfer................................................................................................ 49Team Exercise Summary.................................................................................... 49

Tests menu ........................................................................................................................ 49UKK Walking Test............................................................................................. 50Overtraining Test................................................................................................ 50Protocol Test....................................................................................................... 50

Reports menu .................................................................................................................... 50Software reports.................................................................................................. 51

Options menu.................................................................................................................... 52Switch Person ..................................................................................................... 52Teams ................................................................................................................. 52Person Properties ................................................................................................ 53Test Protocols ..................................................................................................... 54Preferences ......................................................................................................... 54

Windows menu ................................................................................................................. 54Cascade............................................................................................................... 54Tile Horizontal.................................................................................................... 55Tile Vertical........................................................................................................ 55Close All Windows............................................................................................. 55

Help menu......................................................................................................................... 55Contents.............................................................................................................. 55Polar on the Web ................................................................................................ 55About .................................................................................................................. 56

How to… 57Transfer exercise data from a HR monitor........................................................................ 57

How to transfer exercises via IR communication ............................................... 57How to transfer exercises via SonicLink ............................................................ 59How to transfer exercises via other Polar Interfaces .......................................... 60

Transfer settings to the HR monitor.................................................................................. 60How to transfer settings using IR communication.............................................. 61How to transfer settings using Polar Uplink....................................................... 62

Process exercise data ........................................................................................................ 63How to open an exercise..................................................................................... 63How to save an exercise ..................................................................................... 64How to compare exercises .................................................................................. 64How to add speed information............................................................................ 65

Make selections in the HR curve ...................................................................................... 66How to select an entire exercise ......................................................................... 66How to select parts of the exercise ..................................................................... 67How to remove selections................................................................................... 67

Zoom graphs ..................................................................................................................... 68How to zoom in .................................................................................................. 68

Use's Guide Polar Precision Performance SW 4 Contents • iii

How to zoom out .................................................................................................68Correct HR data .................................................................................................................68

Errors in HR data.................................................................................................69How to correct errors in a HR file .......................................................................69How to correct R-R saved HR data .....................................................................70

Add additional information to a HR Curve........................................................................71How to define an Extra Data Series.....................................................................72How to add data to an Extra Data Series .............................................................72

Use the Calendar................................................................................................................72How to open the Calendar ...................................................................................73How to edit the Calendar .....................................................................................73How to add information to the Calendar .............................................................74

Use the Diary .....................................................................................................................75How to open the Diary ........................................................................................75How to record daily information .........................................................................75How to record exercise information ....................................................................76Use the Training Diary window buttons..............................................................78

Use reports .........................................................................................................................78How to edit report contents and appearance........................................................79Report making tips ..............................................................................................81

Process team information...................................................................................................82How to add a new team .......................................................................................82How to edit team information..............................................................................82How to remove teams..........................................................................................82How to add an existing team ...............................................................................83

Process person information................................................................................................83How to add a new person ....................................................................................83How to add an existing person ............................................................................84How to remove persons .......................................................................................84How to edit person information...........................................................................85

Edit exertion count values..................................................................................................86How to edit exertion factors ................................................................................86How to adjust sport factors..................................................................................86

Perform the tests ................................................................................................................87How to perform the UKK Walking Test .............................................................87How to perform Protocol Tests ...........................................................................91How to perform the Conconi Test .......................................................................97How to perform the Overtraining Test ..............................................................100

Make a scatterogram........................................................................................................104About scatterograms..........................................................................................104How to make a scatterogram graph ...................................................................105

Make exercise sets ...........................................................................................................106How to make an exercise set for basic training .................................................106How to make an exercise set for interval training .............................................107

Export HR data ................................................................................................................108How to export heart rate values.........................................................................108How to export graphs ........................................................................................109

Use the Team Exercise Summary ....................................................................................109How to open the Team Exercise Summary graph .............................................109How to edit graph contents and appearance ......................................................109

E-mail exercise data.........................................................................................................110How to make the e-mail ....................................................................................110How to open the exercise data in the target computer .......................................111

Draw a logo for HR monitor............................................................................................111Edit HR zones ..................................................................................................................112Use the Exercise Converter..............................................................................................113Use the Lap Calculator ....................................................................................................114Use passwords .................................................................................................................115Backup exercise data .......................................................................................................115

iv • Introduction Use's Guide Polar Precision Performance SW 4

Why… 117What information does the heart rate curve provide ....................................................... 117

Basic endurance training .................................................................................. 118Speed endurance training.................................................................................. 122Maximal endurance training ............................................................................. 125Competition analysis using a heart rate curve .................................................. 128

What do other heart rate graphs tell about an exercise ................................................... 131Distribution....................................................................................................... 131HR Zone Summary........................................................................................... 132Listing............................................................................................................... 134Scatterogram..................................................................................................... 135

How reports reflect exercises.......................................................................................... 135Training Time................................................................................................... 136Day Information ............................................................................................... 137Conditions ........................................................................................................ 138Combination report........................................................................................... 139

Fitness testing ................................................................................................................. 139Selecting a test method ..................................................................................... 140Polar Precision Performance tests .................................................................... 140

Exertion count................................................................................................................. 142Exertion count and recovery............................................................................. 143Calculating the exertion count .......................................................................... 143Exertion factors ................................................................................................ 144Sport factors...................................................................................................... 147Physiological background................................................................................. 149

Use's Guide Polar Precision Performance SW 4 Introduction • 1

Introduction

Welcome to Polar Precision Performance SW!Polar Precision Performance software is a versatile tool for analysing heartrate and exercise data.

With Polar Precision Performance you can:

• process and analyse heart rate data from the Polar Heart RateMonitor

• keep an exercise diary

• monitor your training progress with various reports

• monitor your fitness level with various tests

The software can be used for both individual and team sports.

The software is also ideal for various research activities.

We recommend that you read through this manual as it is the easiest way to learnto use the software's versatile features and to effectively use them in your owntraining and in your job as a trainer.

Note!

A hint on how to effectively use the function in question

The function is enabled when the graph is displayed on the screen

2 • Getting started Use's Guide Polar Precision Performance SW 4

Getting started

The Getting started section tells you how to personalise your Polar PrecisionPerformance software. It contains instructions on what to do after you haveinstalled the software before you begin to use it. These procedures do not have tobe performed again, except for when you want to change or add something, suchas a new person.

Quick setupWhen you first start the software, it asks for user information to set the basicsettings needed for operation.

Answer the questions. According to the answers, the software specifies thesettings suitable for you.

If, later on, you want to tailor the software to better suit your own needs, read theGetting started section and modify the settings according to the instructions.

Settings in Polar Precision PerformanceThe settings in Polar Precision Performance are divided into two categories.Some of the settings are global and apply to all users, while others are user-specific and are changed each time you change the user.

• The settings that you specify with the Preferences function applyto all users. These settings control the software appearance andfunctionality, among other things.

• The Person Properties function is used for specifying personalsettings. These person-specific settings must always be adjustedwhen a new person is added to the system.

• The settings for the HR graphs and reports in the Making theOther Settings section are person-specific and changeautomatically when the person is changed.

Setting preferencesTo adjust the general preferences, select Preferences from the Options menu.The dialog that appears contains four tabs:

• General

• Hardware

• File Locations

• FeaturesAdjust the settings you want on each tab.

Use's Guide Polar Precision Performance SW 4 Getting started • 3

Click on the check boxes in the dialog or select an option from a drop-down list.

To adjust settings without a mouse, move between the dialog controlswith the Tab key and (de)select the controls with the spacebar. In drop-downlists, press the arrow keys to select different list options. To move betweentabs, press Ctrl+Tab. To save changes and to close, press Enter. To close theactive window without saving, press Esc.

General

Show• Toolbar displays tool buttons below the menu bar. The toolbar

provides quick access to the most important functions in thesoftware.

• ToolTips displays short tips related to toolbar buttons. When youpoint to a toolbar button, the help text appears next to the mousepointer.

• Statusbar displays a bar at the bottom of the software windowthat contains a brief description of the selected function on the left,and the name of the active person on the right.

Language• When installed, the language defaults to Automatic. In this mode,

the software detects the regional settings in the operating systemand adjusts the software language accordingly.

• You can manually select the language from the drop-down list.

Misc Settings• Startup View – You can decide on the opening view after starting

the software.

Most Common Tools allows you to choose between the mostused tasks. If you do not want to have this screen displayed nexttime you start the software, deselect the Show this screen atstartup checkbox in the bottom left corner of the dialog box.

Training Calendar displays the Calendar first at startup.

• Select Previous User – If this selection is checked, thesoftware automatically activates the previous user at startup. If thischeck box is not checked, the Login window appears duringstartup so that you can select the person whose information youwant to process.

• Software Always on Top always displays Polar PrecisionPerformance on top of other windows. This function is useful ifyou are recording an exercise diary or analysing reports and need toconsider some of the entries when doing other work.

• Automatic Mail System Detection – When e-mailing exercisedata you have to check this box if your emailing program does notsupport MAPI e-mailing system. For more information see theHow to e-mail exercise data page.


Font for Views• In this pane, you can change the font type and size in the software.

Hardware

Polar S-series HR MonitorsIR Communication Port – Select the port used for infrared communication.If you are using Polar S810i, Polar S720i, Polar S710i or Polar 610i viacomputer's internal IR port select IrDA.If you are using IR Interface for serial port select the COM port into which theInterface is connected.If you are using IR Interface for USB port select USB.

The Options button opens the Connection Options box.

• USB Interface AutoCheck – By selecting this, the softwareautomatically detects when the Polar IR Interface is connected toone of the computer's USB ports.

• Use Internal Infrared Port (Win95 only) – Polar S810, PolarS710 or Polar S610 HR monitors do not support IrDA infraredcommunication, but instead use so called direct infraredcommunication.

If you are using above mentioned monitors via computer's built-inIR port you have to select this option. Also, you need to disable theWindows Infrared Monitor in the operating system.

Note that direct infrared communication is available only withWindows 95 operating system.

• Keep HR monitor in CONNECT mode during connection– The software keeps the S-series HR monitor in CONNECT modewhen you are making settings in the software. If the option is notselected the HR monitor shall return to watch mode automaticallyafter a while. Note that keeping the HR monitor in CONNECTmode reduces the battery life.

• Set HR monitor to Watch mode when closing connection– When selected, the software automatically returns the heart ratemonitor to Watch mode when closing the infrared communicationdialog. The HR monitor should be placed in front of the PC'sloudspeaker when using Polar Uplink and in front of the infraredwindow when using IR connection.

• Correct HR data automatically when downloadingexercises to software – When transferring the exercise data, thesoftware automatically corrects big variations that could beregarded as mistakes.

Select the HR Monitor to be used for Polar UpLink communication,if IR communication is not available – Select your heart rate monitormodel for Polar UpLink communication.

When you are using infrared communication, the software automaticallydetects the HR monitor type and this selection is not needed.

SonicLink – Select your heart rate monitor model for the SonicLink datatransmission. You can use the feature with Polar S520, Polar S510 and PolarS410 HR monitors. When the monitor model is selected the function is added onthe Tools menu as well as the SonicLink button appearing on the toolbar. Ifyou are not using SonicLink communication then select Not in use.


The Advanced button (the button with three dots) opens the Advanced box inwhich you can adjust the SonicLink settings.

AdvancedPolar Team System – Select the port into which the Polar Team System isconnected. When the port is selected the function is added to the Tools menuand the Team Communication button will also appear on the toolbar.

Online Recording – Select this if you are performing the online recordingwith Polar S810i/S810 and IR Interface or with Polar Advantage Interface.When one of these options is chosen the function is added to the Tools menu.

Other Polar HR Monitors buttonIf you are using older Polar heart rate monitor models e.g. Polar Accurex Plus,click this button to open the dialog, in which you can define the requiredsettings.

Polar Vantage NV – Check the box if you are transferring data from PolarVantage NV.

Polar Sport Tester, Polar Vantage XL, Polar Accurex Plus, PolarXTrainer Plus or Polar Coach – Select this item if you are transferringexercises from any of these heart rate monitor models.

Communication Port – Select the communication port into which theInterface is connected. When the port is selected also the Memory Transferfunction is added on the Tools menu.

Interface – Select the interface type you are using with these older Polar heartrate monitor models.

File Locations

File Type/Location• This window shows the locations of different files. The File Type

column displays the file type, and the Location column displaysthe location of those types of files on your hard drive.

• For example, heart rate data files (.hrm), diary data files (.pdd) andlogo bitmaps (.pmb) are different file types in Polar PrecisionPerformance software. The software automatically locates heartrate files and diary data files in person-specific folders.

Edit button• Click the Edit button to display a window for editing the location

of the selected file type in the File Type column.

You can also display the location editing box by double-clicking the filetype name.

It is not recommended to change the file locations from their factorydefaults.


FeaturesIn the Features list you can select which features are available in the software.If you are not using the feature you can remove it from the menus to make thesoftware appearance clearer and easier to use. Untick the checkbox to removethe feature from the menu.

Select All button• Click the Select All button to select all features in the list.

Clear Selection button• Clear Selection button deselects all features in the list.

Help button• Help button opens the softwares online help page for the feature in

question.

Setting person propertiesIn the Person Properties dialog, you can specify a person's generalinformation, including measured test values, exercise types, heart rate zones andmeasurement units. These settings are specific to each person, so that when youswitch a person the information is changed accordingly.

To adjust active person's information, select Person Properties from theOptions menu.

The dialog that appears contains six tabs:

• General

• Test Values

• Sports

• HR Zones

• Measurement Units

• Advanced

To prevent heart rate and exercise information from being mixed with otheruser's information, every person must be separately specified i.e each personmust have their own profile.

General

Person InformationOn the General page, you can specify the personal information: First andLast Names, Date of Birth, Height and Sex. You can also give a PlayerNumber for the person.

To display a calendar for entering the date of birth, click the down-arrow button next to the Date of Birth field. You can change the year in thecalendar by clicking the year and then clicking the up and down arrows next tothe year number. To display a list of months, click the name of the month.


A Password can be specified for each user. If a password is specified, theperson's exercise data can not be accessed without entering the password.

You can remove the password by simply deleting it from the Passwordfield.

If a user has logged on as a coach, s/he can view the information on his orher own team regardless of the passwords. You can log on as a coach bychecking the Login as Coach box in the Login window.

The Activity level setting is used in the Polar Fitness Test. For moreinformation of defining the right level see the heart rate monitor manual.

By clicking the Notebook button in the lower right corner of the page you canenter notes and other information concerning the person. For example, it is agood idea to save bike settings for Polar S720i / 710 / S520 or S510 to this file.

Related topics:• How to use passwords

Test ValuesOn the Test Values page, specify the person's measured or estimated testvalues.

Heart Rate Values• In the Heart Rate Values frame, specify the person's measured

or estimated heart rate values: Maximum HR, Upper ThresholdHR, Lower Threshold HR and Resting HR.

Other Test Values• VO2max – In this field you can enter the person's maximal

oxygen uptake value. This reading is needed, for example, incalculating energy consumption (kcal).

The VO2max value can be best determined with a maximal exercisestress test conducted in a laboratory environment. Also, the Polar OwnIndexvalue from the Polar Fitness Test is an adequate value for the VO2max.

SportsOn the Sports page, you can specify the types of sport used in training. Bydefault, the software automatically generates three exercise types: running,cycling and swimming. These automatically generated types can be modified tobetter reflect individual exercise. You can also completely remove them.

The Sports frame displays the types of sport for an active person.

New buttonThe New button opens a dialog for adding a new sport type.

• Name – Name of the sport.

• Abbreviation – Optional abbreviation for the sport. Theabbreviation is used e.g. on reports.

• Unit – Optional unit for the sport. For example the number ofgoals scored in a game. When you enter the unit to it is added to


the Exercise page in the Diary. You can view and analyse thesevalues in the report section.

• HR Zone Set – Here you can define four different heart rate zonesets for use while training in the sport selected. By selecting theUse My General Max HR checkbox, your maximum heart rateshall be taken from your Test Values page. Alternatively you canset an individual maximum heart rate for the sport in the HR Maxfield. These two features are enabled only with the HR zonesdefined as percentages.

• Sport Factor – The sport factor is used in the Exertion count. Itreflects how strenuous a sport is, when compared to others.

If you do not use the Exertion count, set the sport factor value to 1.00.

Edit buttonThe Edit button opens a window where you can modify the settings for theselected sport. The window is identical to the dialog opened by clicking the Newbutton.

Delete buttonThe Delete button removes the highlighted sport from the list. The softwareprompts you to confirm the action before carrying it out.

Move Up / Move Down buttonsUse the Move Up and Move Down buttons to move the selected sport up ordown in the Sports list.

The same sport list is used in the Exercise page of the Diary. To fillout the diary more efficiently, it is a good idea to have your the most popularsports at the top of the list.

HR ZonesOn the HR Zones page, you can specify how the person's exercise intensity isdivided into different heart rate zones. The default HR zones are createdautomatically, but you can also modify the zones with your training.

The zone specification of the selected HR zone is displayed as a graphic form inthe Zone Preview frame.

Exertion Count in Use – By selecting this item you can select if you wish toto use the Exerction count feature or not. When this item has been checked, theExertion box is added to the Exercise page in the Diary. The feature is off bydefault.

Edit buttonThe Edit button opens the dialog that you can modify the heart rate zone sets.

Edit HR Zone Set dialogIn this dialog you can specify the settings for the person's heart rate zones.

General Information


You can rename the HR zone set as desired by entering the new name in theName field.

In the Calculation Method field, specify whether the HR zone sets should bedefined on the basis of heart rates or percentages calculated from the sport's orthe general maximum heart rate. The sport's maximum heart rate that is definedin the Sports page. The general maximum heart rate is set in the Test Valuespage.

• HR Values – The zones are specified on the basis of heart ratevalues. Enter the desired zone limits in the Heart Rates fieldsbelow.

• % of Sport Max HR – The zones are specified as percentages ofthe maximum heart rate of the sport.

• % of HR reserve – The zones are specified as percentages of themaximal heart rate taking the resting heart rate into consideration.

Max Heart Rate – In this field, you can set the maximum heart rate for the HRzone set. The value can only be set if HR values is selected in the CalculationMethod field.

You can specify a sport-specific maximal heart rate for a sport on theSports page. The sport-specific maximum heart rate can be set if you are usingHR zones sets that are defined as percentages. If you prefer using the generalmaximum heart rate that is set in the Test Values page, then check the UseMy General Max HR box in the Edit sport or New Sport dialog. However,for most user's, the general maximum heart rate is the right option.

Max Exertion – In this field you can set the maximum exertion factor to beused in the Exertion count.

HR ZonesIn the HR Zones frame, you can specify up to 10 heart rate zones. For each HRzone, you can specify the lower heart rate limit or a percentage of the maximumheart rate of the sport. Use the Calculation Method field to specify whetherabsolute values or percentages are to be used.

You can also give an abbreviation for the HR zone and specify an exertion factorfor use in the Exertion count.

Reset buttonThe Reset button resets the values back to their defaults.

Related topics:• How to edit HR zones

Measurement UnitsOn the Measurement Units page, you can specify the units used for theperson in the software. These specifications are person-specific and are changedwhen you switch the person.

Common Measurements• To use the same measurement units as the computer's operating

system, check the Automatically use measurement unitsbased on system settings box.


• You can also personalise the measurement units used in thesoftware. You can select alternative units from the drop-down lists.

You cannot change the measurement units if the Automatically usemeasurement units based on system settings box is checked.

AdvancedOn the Advanced page, you can backup your exercise data, set individual dailysubjects to follow and set the number of reports.

BackupBackup exercise data automatically – By selecting this feature the systemwill automatically make backups of your exercise data every 30 days.

By clicking the Backup Now button the backup copy is made immediately.

By clicking the Restore button you can retrieve the exercise data from thebackup copy files. The folder button displays the zipped backup copy files.

My Daily DetailsIn this frame, you can set three individual subjects to follow in your training e.g.fat percentage, body temperature, blood pressure or relaxation baseline (PolarS810).

• When the subject is named in the Daily Details frame, the field isthen added to the Day Information page in the Diary dialog.

AdvancedReports – Select the number of reports as desired from the drop-down list.

Related topics:• How to backup exercise data

Making the other settingsYou can make the software easier to use and illustrate the software’s feedbackby adjusting various software components to reflect your personal preferences.

It is not necessary to modify these settings because the software has defaultvalues for all settings. However, personalised functions often make it easier tonotice important issues related to training monitoring.

The most essential personalised functions are different graphs, in particular theheart rate curve, and different reports.

• Heart rate graph settings

• Report settings

Heart rate graph settingsIt is a good idea to modify exercise graphs according to your requirements. Afew examples are listed below.

Curve


• When you use different scales for the HR axis of a heart rate curve,the fluctuations in the curve are better represented. The maximumand minimum values of the HR axis should be set according toyour own HR values. The maximum value should be set to 20 beatsabove your own maximum heart rate. A round number slightlybelow your rest heart rate is a suitable minimum value.

• You can change the values of the heart rate axis by double-clickingthe HR curve and then adjusting the maximum and minimumvalues on the HR tab of the Curve Properties dialog.

• In the Curve Properties dialog, you can also activate differentelements that help you visualise the exercise. These elements aregridlines, different colours and information boxes, among otherthings. Try the different settings to determine the ones that best suityour needs.

Distribution• The maximum value for the distribution heart rate axis should be

the value closest to the value above the maximum heart rate. Thebottom limit of the lowest HR zone should be used as the minimumvalue. Also, the Auto selection often scales the graph in a usefulway. You can also add threshold values, represented with verticalbroken lines, to the graph. With these settings in the distributiongraph, you can quickly visualise how the exercise was carried outwith respect to the threshold values that are essential in traininganalysis.

• You can change the values of the heart rate axis by double-clickingthe distribution graph and then adjusting the maximum andminimum values on the General tab of the DistributionProperties dialog.

Related topics:• Active View Properties for Curve

• Active View Properties for Distribution

• Format View Elements

• Heart rate curve

Report settingsExercise analysis with Polar Precision Performance software is based on reports.

You can use a variety of settings and selections to choose what informationis shown in reports and how it is shown.

You find more detailed instructions for making the report settings in part

• How to use reports

Related topics:• Active View Properties for Report

• Reports

12 • Basic features of the software Use's Guide Polar Precision Performance SW 4

Basic features of the software

• Heart rate curve – Basic exercise graph

• The Diary saves your exercise data

• Reports show how your training has succeeded in thelong-term

• Tests for physical testing in fitness as well as inrecreational sport

Heart rate curveHeart rate curve – Basic exercise graphExercise analysis is based on heart rate information transferred by the heart ratemonitor and graphs made of the information. The heart rate curve is the mostimportant graph that indicates performance. The graph displays a graphical curveof the heart rate behaviour during the exercise. You can draw conclusions abouta variety of issues related to the success of the exercise from the graph.

Related topics:• How to transfer exercise data from a HR monitor

• How to process exercise data

• Active View Properties for Curve


• How to compare exercises

• What information does the heart rate curve provide

DiaryThe Diary saves your exercise dataThe Diary is a tool for saving exercise data. In the diary, you can supplementheart rate and duration information from a heart rate monitor with other relevantinformation such as sport type, distance and exercise type, as well as recoveryand circumstance information.

The Calendar is an essential part of the diary that allows you to manageinformation saved in the diary.

Use's Guide Polar Precision Performance SW 4 Basic features of the software • 13

Related topics:• How to use the Diary

• How to use the Calendar

ReportsReports show how your training has succeededin the long-termExercises are analysed with the help of a variety of reports. The reports are basedon information recorded in the diary. You can use Polar Precision Performanceto quickly create a variety of reports. By comparing the reports, you can get abetter view of your training than just by using traditional exercise diaries.

The reports show the following, for example:

• exercise amounts as time and distance in difference exercise typesduring a specific period by day, week, month or year

• the distribution of exercise across the different heart rate zones

• information on the exercise environment and how the environmenthas affected the exercise

• information on recovery and the impact of exercise on recovery

• information on the development of exercise heart rates and speeds

The graphs can be combined in different ways, which allows you to analyse thedevelopment of your condition, among other things.

Related topics:• How to use reports

• Active View Properties for Report


TestsThe software includes versatile test functionality for both fitness and competitionsport requirements:

• The UKK Walking Test is a fitness test developed for measuringthe physical condition of adults. In the test, the software calculatesthe subject’s condition on the basis of heart rate data from a 2-kilometer walking exercise and the person’s backgroundinformation.

• The Overtraining Test is a athlete’s stress test based on the mostrecent research information, and allows detailed monitoring of thebody’s stress levels. The feedback from the test allows for quickreaction to overexertion symptoms and the athelete can do optimalexercising.

• The Test Protocols/Protocol Test function allows you to plancustomised stress structures for the tests, based on which thesoftware can calculate for example the anaerobic threshold and themaximal oxygen uptake values.

14 • Software functions Use's Guide Polar Precision Performance SW 4

Software functions

The Software functions section contains an introduction to:

• the purpose of the functions

• the selections available in dialog boxes

For more detailed instructions on using the functions, refer to the How tosection. Each of the functions contains links to these instructions.

If this symbol appears below a function name, the use of that function requiresthat a heart rate curve or report be open.

File menuThe File menu functions are used to open exercises, carry out basic tasks withheart rate files, print heart rate graphs and exit the software.

Menu functions• Open Exercise

• Save

• Close Active Exercise

• Close All Exercises

• Open HR File

• Export as Text

• Print

• E-mail Exercise Data

• Exercise Converter

• Exit

Open ExerciseOpen Exercise opens an existing exercise file and an attached heart rate file.You can use the Search function to search for desired exercises.

Search Criteria displays the criteria of the latest search.

You can select the exercise you want from the list in the Found Exerciseswindow.

Exercise Preview shows information on a selected exercise and a miniature ofthe heart rate curve associated with that exercise.

Use's Guide Polar Precision Performance SW 4 Software functions • 15

Exercise Comparison – When this item is selected, the software displays theheart rate curve of the exercise on top of an already opened curve. This allowsyou to compare the heart rate curves of the exercises. You can change the activeexercise by holding down the Ctrl key and then selecting the desired exercisewith the number keys.

You can display a maximum of five exercise heart rate curvessimultaneously.

Read-only – When this item is selected, no changes can be made to the openedheart rate curve.

Related topics:• How to open an exercise


Buttons in the Open Exercise window

SearchThe Search button opens the Search Criteria window, where you can definethe criteria for searching exercises.

• The Date Range tab is used for specifying the time period for thesearch.

• The Sports tab is used for specifying the sports included in thesearch.

• The Advanced tab is used for specifying a short text as a searchcriterion. The search function looks to see whether this text isincluded in the exercise comments of the Diary.

The Reset Default Settings button activates the default searchcriteria of the software.

Save Settings on Exit saves the search criteria you haveentered.

OpenThe Open button opens the selected exercise.

InfoThe Info button displays information on the related heart rate file of the selectedexercise.

Save

The Save function saves the changes made to the heart rate curve, for examplethe selections and error corrections.


Close Active Exercise

Close Active Exercise closes the active exercise.

Related topics:• How to compare exercises

Close All Exercises

Close All Exercises closes all open exercises.

Related topics:• How to compare exercises

Open HR FileThe Open HR File function is used to open HR files with the .hrm extension.

You can use Close Active Exercise and Close All Exercises to close anopened heart rate file.

Open HR File opens only the selected HR file. If you also want to viewother exercise information, you must use the Open Exercise function.

Export as Text

Export as Text saves the HR file as an ASCII text file with the .txt extension.You can then open the exported file in other software.

The text file contains a list of the saved heart rate values.

If you have made selections in the HR curve, the information is savedaccording to these selections in the text file.

If you want to export other measured data, for example speed data, usethe Copy function to copy the values on the Listing to the Clipboard and pastethem to the desired program.

Print

Print prints the active HR curve on paper.


E-mail Exercise DataWith the E-mail Exercise Data function exercise data of the desired periodcan be easily sent via e-mail. For example, an athlete can send his/her exercisesto the coach.

Related topics:• How to e-mail exercise data

Exercise ConverterThe Exercise Converter tool is used for importing exercise data fromprevious Polar software products: Polar Training Advisor SW 1.x, PolarPrecision Performance SW 2.x and Polar Sports Diary SW 1.0 to Polar PrecisionPerformance SW 4.0. Also data in Polar Horsetrainer SW 1.x can be convertedto Polar Equine SW.

Before starting the Exercise Converter it is necessary to close all other Polarsoftware products. It is also recommended to take backup copies of your exercisedatabases.

You only need to perform the conversion once.

You can remove the feature from the menu after performing theconversion.

• Select Options – Preferences and open the Features page.Then untick the Exercise Converter box in the Features list.

Related topics:• How to use the Exercise Converter tool

ExitExit closes the software.

Edit menuThe Edit menu functions are used to copy heart rate curves to other software,filter out potentially erroneous HR values and make selections in the HR curve.

Menu functions• Copy

• Error Correction

• Exercise note

• Select Entire Exercise

• Remove Current Selection

• Remove All Selections


Copy

The Copy function is used to copy the active HR curve to the Clipboard.

The material copied contains all elements displayed on screen.

You can then paste the curve in other software using the Clipboard.

Error Correction

The Error Correction function is used to correct readings in the HRinformation that may be erroneous.

The way in which the HR file is corrected depends on the format of the savedfile. Also, the tools used for corrections vary depending on the saving format inthe heart rate file.

• For information on the Error Correction features for HR datasaved by interval, refer to How to correct HR data.

• For information on the Error Correction features for HR datasaved by R-R interval, refer to How to correct R-R saved HRdata.

For easy access to the function, right-click a heart rate curve and thenselect the desired option in the shortcut menu that appears.

Exercise Note

The Exercise Note function is used to add additional text information to theHR curve. A added note is displayed in the info box below the graph.

You can add important information about the exercise circumstances,for example.

Select Entire Exercise

The Select Entire Exercise function is used to select the entire heart ratecurve. The selected area –in this case the entire exercise– is indicated with ahorizontal blue bar on the time axis.

You can use selections to control how the exercise time is distributed on theDiary’s heart rate zones, among other things:

• Select the desired time period on the exercise heart rate curve.Open the Diary and press the Refresh button.

The heart rate zones for the exercise are updated to reflect yourselections.


Use the Selection Info function to display information about the selectedheart rate curve area.

For easy access to the function, right-click a heart rate curve and selectthe desired option in the shortcut menu that appears.

Related topics:• How to make selections in the HR curve

• Selection Info

Remove Current Selection

Remove Current Selection undoes your last selection.

The horizontal blue bar on the time axis is removed.



• Selection Info

Remove All Selections

Remove All Selections removes all selections on the HR curve.

All horizontal blue bars on the time axis are removed.



• Selection Info

View menuThe functions on the View menu are used to view heart rate data transferredfrom the heart rate monitor.

Different exercises can be analysed with the various graphs that Polar PrecisionPerformance SW provides.

Software graphs


• Curve

• Distribution

• Scatterogram

• Listing

• HR Zone Summary

When you open an exercise or HR file, a Curve graph is displayed first.You can then open other graphs in the software.

Other functions on the View menu• Lap Times

• HR Limits

• Selection Info

• Zoom


• Active View Properties

Curve

The Curve graph is a line diagram that represents information retrieved fromthe heart rate monitor. The most important Curve graph is the heart rate curvethat contains the heart rate information of an exercise. In addition to heart rateinformation, a Curve graph may also contain information on the speed, cadence,altitude and power of the exercise. These are automatically displayed in thegraph (if the heart rate file contains this information).

In a Curve graph, the horizontal axis represents time and the vertical axesrepresents the above information, such as heart rate.

Because a Curve graph almost always contains heart rate information, it isoften called a heart rate curve even if the file contains other informationmeasured with the heart rate monitor.

For easy access to options specific to a Curve graph, right-click a heartrate curve and select the desired option in the shortcut menu that appears.

Related topics:• How to open an exercise


• Active View Properties for Curve


• How to correct HR data

• How to make selections in the HR curve

• How to zoom graphs

• What information does the heart rate curve provide


Distribution

The Distribution graph is a histogram that displays the distribution of the heartrates in the different heart rate zones as percentages.

The heart rate limits that were used during the measurement are shown asvertical lines on the graph.

A distribution graph is made on the basis of heart rate curve selections. Forexample, if you want to view only the high intensity part of the exercise, selectonly that part on the heart rate curve.

For easy access to options specific to a Distribution graph, right-clicka graph and select the desired option in the shortcut menu that appears.

Related topics:• Active View Properties for Distribution


• How to zoom graphs

• How to make selections in the HR curve

• What do other heart rate graphs tell about an exercise

Scatterogram

The Scatterogram graph is a dot-graph that illustrates heart rate variationbetween successive heart beat intervals (R-R intervals).

For easy access to options specific to a Scatterogram graph, right-click a graph and select the desired option in the shortcut menu that appears.

Although a scatterogram originally was designed to represent only R-Rintervals, the software also creates scatterograms for heart rate data saved byother recording intervals. These scatterograms cannot, however, be interpreted inthe same way as a scatterogram derived from R-R intervals.

Related topics:• How to make a scatterogram

• Active View Properties for Scatterogram


Listing

The Listing table lists the heart rate values transferred from a heart rate monitoras a table.

The list can have:


• One column, where all information in the heart rate file (heart rate,speed, cadence, altitude, power, pedalling index and left/rightbalance) are next to each other in one row.

• Multiple columns, where the data is distributed across severalcolumns. A multiple-column listing can be used to view only onedata form (heart rate, speed, cadence, altitude, power, pedallingindex or left/right balance).

You can adjust the table column widths to better accommodate all heartrate readings in a display.

• Point with the mouse to the vertical line between the columnheadings that you want to move.

• Press the left mouse button and drag the mouse to the left or rightto resize the column.

For easy access to options specific to a Listing table, right-clickoutside a table and select the desired option in the shortcut menu that appears.

Related topics:• Active View Properties for Listing



HR Zone Summary

The HR Zone Summary graph is a histogram that represents the distributionof the heart rate values of the exercise with respect to heart rate limits, thresholdsor heart rate zones.

For easy access to options specific to a HR Zone Summary graph,right-click a graph and select the desired option in the shortcut menu thatappears.

Related topics:• Active View Properties for HR Zone Summary



Lap Times

Lap Times opens a dialog window that displays the lap times of an exerciseand the heart rate information for each lap. The window also displays othermeasured data if any, e.g., speed, distance, cadence, altitude and power.


The number of tabs in the dialog depends on the information contained in theheart rate file. Each measured quantity has its own tab. If the heart rate file doesnot contain a specific quantity, the corresponding tab is not displayed in thedialog.

For easy access to the Lap Times view, right-click a heart rate curveand select the desired option in the shortcut menu that appears.

The Heart Rate tab contains the most important heart rate information, laplength and speed information.

• To select the unit of speed, select Person Properties on theOptions menu and open the Measurement Units tab.

• The speed is calculated from the lap length. If the data from theheart rate monitor does not contain distance information, you canmanually add the lap length. For more instructions, see How toadd speed information.

The Speed tab contains the speed and distance information transferred from aheart rate monitor for cycling exercises.

The Cadence tab contains the pedal speed information stored for cyclingexercises.

The Altitude tab contains the altitude information stored with a heart ratemonitor in an exercise.

The Power tab contains the pedalling power information stored for cyclingexercise.

The Notes tab displays notes recorded for lap times.

• To record new comments, press the Edit button in the Lap Timesdialog.

The Advanced tab displays additional information for lap times, such as heartrate totals for laps.

Buttons in the Lap Times windowThe buttons in the Lap Times window are used to process lap time data.

NewThe New button adds new lap times. The New Lap Time window appears withthe following options:

• Time – Enter the lap time in the following format, hh:mm:ss.

• Type – Select a symbol for the lap time from the drop-down list.The symbols are displayed in the Lap Times window in front ofthe lap time number. You can also display these symbols in theheart rate curve.

• Note – Enter notes or additional information for the lap time. Thenotes are displayed in the Event Info Tips related to the lap time.

• Measurements – The software automatically fills out the shadedfields on the Measurements tab using the heart rate file. Theinformation is added when you close the window by pressing theOK button. To display and edit the Measurements information,press the Edit button in the Lap Times window. The Edit LapTime window appears.


Lap Length – You can also enter the lap length; i.e., the distancebetween lap times. Lap lengths are used to calculate exercisespeeds.

Use as a Default Lap Length – The software calculates theexercise speed for all laps using the distance in the Lap Lengthfield. This function is useful if the exercise is done on a standard-length track or if the lap times have been recorded at equalintervals; e.g., one kilometer.

If most of the laps in the exercise are of equal length (e.g., onekilometer), but some differ (e.g., the end of a marathon run), enter the lapdistance in the Lap Length field and select Use as a Default Length. Usethe Edit Lap Times window to correct the differing lap lengths.

EditThe Edit button is used to edit lap times. The Edit Lap Times dialog thatappears has the same options as the New Lap Time dialog box.

If you change a lap time, the software automatically recalculates all othermeasured data for the lap time to reflect the new time.

DeleteThe Delete button deletes the selected lap time. The software displays a dialogbox prompting you to confirm the deletion.

CopyThe Copy button is used to copy the lap time information to the Clipboard foruse in other software, such as a word processor.

You can print lap times by first copying them to the Clipboard with theCopy button and then pasting them to another software, such as WordPad, withthat software’s Paste function. To print the lap times, use the Print function inthe target application. Before you print the information, you can edit the laptimes list for the appearance you want.

Extra DataThe Extra Data button displays a dialog to add additional information to laptimes, such as lactic acid concentrations.

• The Extra Data Series dialog that appears contains three tabs:Series 1, Series 2 and Series 3. You can assign a name andunit for each series.

• Scaling – Enter suitable minimum and maximum values for thescale included in the graph.

• Close saves your settings and closes the window.

• Clear clears the information in all three series. The softwaredisplays a dialog prompting you to confirm the deletion.

You can delete the information for one series only by simply deletingthe series name.


Related topics:• How to add additional information to a HR curve

HR Limits

HR Limits is used to set the heart rate limits for the active heart rate curve.

The heart rate limits set by the HR Limits function are saved in the heart ratefile.

The software does not save the changes until you save the exercise by usingthe Save function.

The dialog that appears contains four tabs at most:

• General

• Heart Rate Limits

• HR Zones

• HR Limit Swaps

General• General HR Values displays the heart rate information for the

active exercise: Maximum HR, Upper Threshold, LowerThreshold and Resting HR. If the values have not been changed,the tab displays the values that were in use when the exercise wastransferred.

• There are maximal oxygen uptake value and weight, too.

• These values are set on the Test Values tab of the PersonProperties function.

• Reset button brings values from the Test Values tab in thePerson Properties that are in use now.

If the values are not correct, by Reset button you can bring the right values.

Heart Rate Limits• Heart Rate Limits tab displays the heart rate limits for the active

exercise.

• You can enter new values to replace the present values.

• You can change the values by recording new values in the fields.When you open the exercise next time, the new changed valueswill be shown.

These are the limits that were in use when the exercise was recorded.

Related topics:• Basic endurance training heart rate zone and how to

define it

• Speed endurance training heart rate zone and how todefine it


HR Zones• The HR Zones tab displays the HR zones used in training and

which were defined on the HR Zones tab of the PersonProperties function.

If the values have not been changed, the tab displays the values that were inuse when the exercise was transferred. You can enter new values to replace thecurrent values. The software saves new values in the heart rate file.

• Reset button brings values from the HR Values tab in PersonProperties that are in use now.

Use the HR Limits function to control which heart rate values are thebasis for displaying the heart rate limits and zones in graphs, for example theheart rate limits in the Color Target Areas selection.


define it


HR Limit Swaps• HR Limit Swaps tab displays the point of time when the limit

swaps were made in the exercise.

• The Copy button can be used to copy the dialog box informationto the Clipboard for use in other software.

• If there are not any HR limit swaps in the exercise HR file the tabis not displayed.


define it


Selection Info

The Selection Info dialog displays detailed information on the selections inthe active heart rate curve.

Displaying the dialog

Option 1• On the View menu, select Selection Info.

Option 2• Right-click a heart rate curve and select Selection Info in the

shortcut menu that appears.


The Copy button can be used to copy the dialog box information to theClipboard for use in other software; for example, to print the information.

Zoom

Zoom increases and decreases the Curve, Distribution, Scatterogram andReport views.

Related topics:• How to zoom in

• How to zoom out

Format View Elements

The Format View Elements function is used to adjust the colour and size ofthe components in the active graph on screen. You can adjust the appearance ofthe components on all graph types according to your requirements.

Displaying the Dialog

Option 1• On the View menu, select Format View Elements.

Option 2• Right-click a heart rate curve and select Format View Elements

in the shortcut menu that appears.

Note that the shortcut menu for the Listing view is only displayed whenyou right-click outside the list table.

In the Format View Elements dialog, you can modify all on-screen elements.The adjusted settings remain valid after you exit the software.

The Restore Default Settings button reverts to factory default settings.

Active View Properties for Curve

The Active View Properties function is used to adjust the settings for theactive graph on screen. The options are specific to the graph types and can beused to adjust the graph to best illustrate exercise analyses.

Displaying the Curve Properties dialog

Option 1• On the View menu, select Active View Properties when a

Curve graph is the active graph.


Option 2• Right-click a heart rate curve and select Curve Options in the


Option 3• Double-click an active heart rate curve.

The number of tabs in the dialog depends on the data contained in the heart ratefile. Each data type has its own tab.

If you adjust heart rate curve settings, the same settings apply to allsubsequent heart rate curves. The software reverts to the default values when youexit the software. You can save the adjusted values as defaults by selectingSave Settings on Exit on the Advanced tab.

GeneralGridlines – In the frame, you can select whether horizontal gridlines by HRaxis and vertical gridlines by time axis are displayed. You can base thehorizontal gridlines on all on-screen scales.

Exercise Events – In the frame, you can specify the exercise events, forexample recording laps, that are included on the Curve graph.

• Lap Times displays the lap times saved during an exercise withshort vertical lines.

• Lap Numbers adds sequential lap numbers to the lap times.

• Lap Type Symbols displays the symbols associated with the laptimes.

• Lap HR Plots adds lap time markers on the heart rate curve line.

• Intervals displays interval exercise symbols above the time axis.This option is available only if the heart rate monitor was ininterval mode during the exercise.

• HR/CC Swaps displays a vertical line to indicate when the heartrate monitor has switched between HR mode and CC mode(HR=heart rate mode, CC=bicycle mode). This option is availableonly if the heart rate monitor contains the switch information.

• Event Info Tips displays information on exercise events in asmall window. The window appears when you point to a verticalline at an exercise event position.

Exercise events include lap time recording, heart rate limitswitches, switches between HR and CC modes, and the starting andending times of intervals.

Event Info Tips quickly displays useful information related to a laptime. For example, if you add speed to an exercise, you can analyse the changesin speed with Event Info Tips.

HRHR Axis – In the frame, you can specify the maximum and minimum value ofthe HR axis (the Y axis). Auto scales the axis automatically.

• HR Format specifies whether the heart rate value on the axis is anabsolute beats per minute value or a percentage of the maximum


heart rate. For R-R intervals, you can also select milliseconds as theunit (ms).

• If HR Format is % of Maximum HR, the maximal heart rateused is the value on the Test Values tab of the Edit PersonInformation dialog that was valid when the information wastransferred. If a sport-specific maximum heart rate has beenspecified for the sport, the sport-specific value is used instead ofthe general maximum heart rate.

Show HR Curve Elements – In the frame, you can specify the elements thatare included in the Curve graph.

• Heart Rate Curve shows the heart rate curve line. You can useFormat View Elements to adjust the line properties, such ascolour and size.

• Average Line displays the average heart rate for the exercise witha horizontal broken line. The average heart rate is calculated fromthe selected curve area.

• Colour Drop Background fills the area between the heart ratecurve and the time axis with the colour you specify. You can useFormat View Elements on the View menu to adjust the colour.

• Colour Target Areas colours the heart rate zones with thecolours you specify. The colouring can be based on the heart ratelimits, threshold values or the HR zones in the Diary. Select theoption from the drop-down list below.

Show HR Limits – In the frame, you can select the heart rate limits that aredisplayed in the heart rate curve.

• You can select the heart rate limits/thresholds that were included inthe heart rate file transferred from the heart rate monitor.

• Swaps Markers displays the switching times of the heart ratelimits on the time axis of the HR curve.

SpeedThe Speed tab is included in the dialog if the file transferred from the heart ratemonitor includes speed data.

Speed Axis – In the frame, you can specify the maximum and minimum valueof the speed axis (the Y axis). Auto scales the axis automatically.

Show Curve Elements – In the frame, you can specify the speed informationto be included in the Curve graph.

• Speed Curve shows the speed curve line. You can use FormatView Elements to adjust the line properties, such as colour andsize.

• Average Line displays a horizontal broken line that represents theaverage speed of the selections.

CadenceThe Cadence tab is included in the dialog if the file transferred from the heartrate monitor includes pedalling speed (cadence) information.

Cadence Axis – In the frame, you can specify the maximum and minimumvalue of the cadence axis (the Y axis). Auto scales the axis automatically.

Show Curve Elements – In the frame, you can specify the cadenceinformation that is included in the Curve graph.


• Cadence Curve displays the cadence curve line. You can useFormat View Elements to adjust the line properties, such ascolour and size.

• Average Line displays a horizontal broken line that represents theaverage cadence of the selections.

• Filtered Cadence joins the cadence curve into a contiguouscurve by replacing zero cadence values with a broken line.

AltitudeThe Altitude tab is included in the dialog if the file transferred from the heartrate monitor includes altitude data.

Altitude Axis – In the frame, you can specify the maximum and minimumvalue of the altitude axis (the Y axis). Auto scales the axis automatically.

Show Curve Elements – In the frame, you can specify the altitudeinformation that is included in the Curve graph.

• Altitude Curve displays the altitude curve line. You can useFormat View Elements to adjust the line properties, such ascolour and size.

• Average Line displays a horizontal broken line that represents theaverage altitude of the selections.

• Zero Altitude Line displays a horizontal line that represents thezero altitude level.

• Smooth Altitude renders a gradual altitude line into a smoothcurve. This option is only required if you are processing altitudeinformation saved with a legacy Polar Xtrainer Plus heart ratemonitor, which saves altitude information with 10-meter accuracy.

The more recent Polar Xtrainer Plus saves altitude information with 1-meteraccuracy.

PowerThe Power tab is included in the dialog if the file transferred from the heart ratemonitor includes pedalling power data.

Power Axis – In the frame, you can specify the maximum and minimum valuesof the speed axis, left/right balance axis and pedalling index axis (the Y axis).Auto scales the axis automatically.

Show Curve Elements – In the frame, you can specify the power informationthat you want included in the Curve graph.

• Power Curve displays the power curve line. You can useFormat View Elements to adjust the line properties, such ascolour and size.

• Average Line displays a horizontal broken line that represents theaverage value of the power readings of the selections.

• Filtered Power joins the power curve into a contiguous curve byreplacing zero power values with a broken line.

• Left Right Balance displays a left-right balance indicator line.

• Left Right Colouring colours the areas between 50% level andthe left/right balance lines.

• Pedalling Index displays the pedalling index line.


Left Right Balance represents the distribution of pedalling powerbetween the left and right legs. The distribution of power is indicated as apercentage. In an ideal situation, the left-right balance is 50%, which means thatboth legs pedal equally forcefully.

You can use Left Right Colouring to analyse your pedallingtechnique. The smaller the coloured surface, the more equally your legs havebeen used.

Pedalling Index represents the distribution of pedalling power duringone pedalling cycle. The smaller the reading, the less effective your pedallingtechnique was. A pedalling index of 100% is the ideal case.

AdvancedShow – In the frame, you can specify the type of information box displayedbelow a Curve graph. The information box includes textual and numericinformation related to the active exercise.

• Exercise Info Box displays an information box below the Curvegraph. The type of the box is selected from the list below.

Basic Information option displays an information box with themost important exercise and selection information.

Cycling Information option displays an information box thatcontains the basic information and the most essential cyclinginformation.

Multiple Exercise Info option displays an information box thatdisplays the opened exercises and their basic information.

• View Background colours the background of the Curve. Youcan change the colours in the Format View Elements window.

• Relaxation Count (RLX) displays the relaxation reading at theHR curve’s cursor (a movable vertical line). The reading isdisplayed in the bottom left corner of the graph below the time andheart rate value. The reading can be showed only with HR datasaved by R-R interval.

Time Format – In the frame, you can specify whether the time on the time axis(the X axis) is a time of day or an exercise time from the heart rate monitorstopwatch.

Show Extra Series – In the frame, you can specify whether curves for theextra data series associated with the HR curve should be displayed.

Reset Default Settings resets the values back to their defaults.

Save Settings on Exit saves the settings so that the software always usesthese settings, even after you exit the software. The settings are applied to allheart rate curves that you subsequently open.

The settings are only valid until you exit the software if you do not selectSave Settings on Exit.


Active View Properties for Distribution


Displaying the Distribution Properties dialog


Distribution graph is the active graph.

Option 2• Right-click a Distribution graph and select Distribution

Options in the shortcut menu that appears.

Option 3• Double-click a Distribution graph.

The dialog that appears contains two tabs:

• General

• Advanced

You can make selections on the Curve graph to specify the exercise partsfor which the distribution is calculated. For example, if you do not want thewarm-up and cool-down parts to be included in the distribution, only select themain exercise part in the HR curve. If you have not selected anything in theCurve graph, a Distribution cannot be calculated.

If you adjust settings in a Distribution graph, the same settings apply to allsubsequent Distribution graphs. The software reverts to the default values whenyou exit the software. You can save the adjusted values as defaults by selectingSave Settings on Exit on the Advanced tab.

GeneralHR Axis – In the frame, you can specify the maximum and minimum value ofthe HR axis (the Y axis). Auto scales the axis automatically.

• Bar Width specifies the width of the graph bars. The availableoptions are 1, 2, 5 and 10 beats per minute.

• HR Format specifies whether the heart rate information on theaxis is an absolute bpm value or a percentage of the maximumheart rate. For R-R heart rate information, you can also selectmilliseconds as the unit (ms).

• If HR Format is % of max, the maximal heart rate used is thevalue on the Test Values tab of the Edit Person Informationdialog that was valid when the information was transferred. If asport-specific maximal heart rate has been specified for the sport,the sport-specific value is used instead of the general maximalheart rate.

Show – In the frame, you can specify the elements that are included in theDistribution graph.


• Limit 1, 2, 3 displays the exercise heart rate limits with verticalbroken lines.

• Thresholds displays the threshold values specified on the EditPerson Information window as vertical broken lines.

• HR Average displays the average heart rate for the exercise witha broken vertical line. The average is calculated from the selectedheart rate curve area.

• Colour Target Areas colours the heart rate zones for heart ratelimits, threshold values or heart rate zones with different colours.

% Axis – In the frame, you can specify the maximum value of the percentageaxis (the Y axis). Auto scales the axis automatically.

• Gridlines displays horizontal broken lines. If Maximum is set toAuto, you cannot adjust the gridline spacing.

Show Data Labels – In the frame, you can specify the values included in thebars.

• % of Total Time displays a percentage above the distribution barwith 0.1 percent accuracy.

• Time displays a time above the bars representing the time spent inthe heart rate zone of the bar.

You can scale the X axis by zooming.

If you display the heart rate limits used in the exercise, theDistribution graph is an excellent indicator of the exercise’s success.

Related topics:• How to zoom graphs

AdvancedShow – In the frame, you can specify the additional elements that are includedin a Distribution graph.

• Exercise Info Box displays the exercise information box belowthe graph.

• View Background colours the background of the Distribution.You can change the colours in the Format View Elementswindow.


Save Settings on Exit saves the settings so that the software always usesthese settings, even after you exit the software. The settings are applied to alldistribution graphs that you subsequently open.



Active View Properties for Scatterogram


Displaying the Scatterogram Properties dialog


Scatterogram is the active graph.

Option 2• Right-click a Scatterogram and select Scatterogram Options


Option 3• Double-click a Scatterogram.


• General

• Advanced

If you adjust settings in the Scatterogram, the same settings apply to allsubsequent scatterograms. The software reverts to the default values when youexit the software. You can save the adjusted values as defaults by selectingSave Settings on Exit on the Advanced tab.

Although a scatterogram originally was designed to represent only R-Rintervals, the software also creates scatterograms for heart rate data saved byother recording intervals. These scatterograms cannot, however, be interpreted inthe same way as a scatterogram made of R-R intervals.


GeneralAxis Scale – In the frame, you can specify the maximum and minimum valueof the scatterogram axes. The axes of a scatterogram are identical. Auto scalesthe axes automatically.

• Maximum specifies the maximum value of the axes. The unit ofthe value is beats per minute (bpm) or milliseconds (ms) dependingon the Unit selection.

• Minimum specifies the minimum axis value. The unit of the valueis beats per minute (bpm) or milliseconds (ms) depending on theUnit selection.

• Unit specifies whether the scatterogram is derived from R-Rintervals or beats per minute values. If you choose beats perminutes, R-R intervals will be converted into beats per minutevalues.


The Unit item is displayed only when processing HR data saved byR-R intervals.

Show – In the frame, you can specify the elements that are included in theScatterogram.

• Point Size specifies the size of the graph points. The point sizeshould be determined according to your display features.

• Gridlines displays broken lines on the graph.

AdvancedShow – In the frame, you can specify the additional elements that are includedin the Scatterogram.

• Exercise Info Box displays the information box below the graph.

• View Background colours the background of theScatterogram. You can change the colours in the Format ViewElements window.


Save Settings on Exit saves the settings so that the software always usesthese settings, even after you exit the software. The settings are applied to allscatterograms that you subsequently open.


Active View Properties for Listing


Displaying the Listing Properties dialog


Listing table is active.

Option 2• Right-click outside a listing table and select Listing Options in

the shortcut menu that appears.

Option 3• Double-click a listing table.


• General

• Advanced

If you adjust settings in the Listing table, the same settings apply to allsubsequent listings. The software reverts to the default values when you exit thesoftware. You can save the adjusted values as defaults by selecting SaveSettings on Exit on the Advanced tab.


GeneralShow Listing Data – In the frame, you can specify the information included inthe Listing table. The number of available options depends on the measureddata transferred from the heart rate monitor.

Columns – In the frame, you can specify the number of columns used in the listtable.

• One – Places information vertically in one column.

• Multiple – Places information in several columns.

You can only use the Multiple selection if only one measurement unit hasbeen selected for viewing.

AdvancedShow – In the frame, you can specify the additional elements that are includedin the Listing table.

• Exercise Info Box displays the information box below the graph.

• Headers displays the list header. A header row displays the namesof the columns, if the column selection is One, and the timeinformation, if the column selection is Multiple.

• Time displays the time when the measured value was recorded onthe left part of the listing.

• Alternative Row Colours selection colours every second row inthe table with an alternating colour to make the table easier to read.

Separator – In the frame, you can specify the character used as the separatorcharacter when exporting listing information to other software.

• Tab – The tab character is used as the separator. Targetapplications receive a tab between the heart rate data entries.

• Space – Uses the space character as the separator. Targetapplications receive a space between the heart rate data entries.

Show R-R Data as – In the frame, specify the presentation format of HR datasaved by R-R interval.


Save Settings on Exit saves the settings so that the software always usesthese settings, even after you exit the software. The settings are applied to alllistings that you subsequently open.


Active View Properties for HR Zone Summary



Displaying the HR Zone Summary Properties dialog

Option 1• On the View menu, select Active View Properties when a HR

Zone Summary graph is the active graph.

Option 2• Right-click a HR Zone Summary graph and select HR Zone

Summary Properties in the shortcut menu that appears.

Option 3• Double-click a HR Zone Summary graph.


• General

• Advanced

If you adjust settings in a HR Zone Summary graph, the same settingsapply to all subsequent HR Zone Summary graphs. The software reverts to thedefault values when you exit the software. You can save the adjusted values asdefaults by selecting Save Settings on Exit on the Advanced tab.

GeneralSummary Limits – In the frame, specify the heart rate limits that the graph isbased on.

• Limits 1, 2, 3 – The graph is based on the heart rate limits activein the heart rate monitor during the exercise. You can adjust theheart rate limits in the HR Limits window in the View menu.

• Thresholds – The graph is based on the personal thresholdvalues. These values are defined on the Test Values tab of thePerson Properties function.

• HR Zones – The graph is based on the heart rate zones that areused in training. These values are defined on the Test Values tabof the Person Properties function.

In the Show frame, you can specify the visualisation elements that are includedin the graph.

• Gridlines displays horizontal broken lines.

• Zone % displays percentages in the summary bars with 0.1%accuracy.

AdvancedShow – In the frame, you can specify the additional elements that are includedin the HR Zone Summary graph.

• Exercise Info Box displays an exercise information box belowthe graph.

• View Background colours the background of the graph. You canchange the colours in the Format View Elements window.



Save Settings on Exit saves the settings so that the software always usesthese settings, even after you exit the software. The settings are applied to all HRZone Summary graphs that you subsequently open.


Active View Properties for Report


Displaying the Report Properties dialog


report is the active graph.

Option 2• Right-click a report and select Report Properties in the shortcut

menu that appears.

Option 3• Double-click a report.

The dialog that appears contains four tabs:

• General

• Date Range

• Sports

• Advanced

The report settings are specific to each person and change when you changethe person. The software reverts to the default values when you exit the software.You can save the adjusted values as defaults by selecting Save Settings onExit on the Advanced tab.

GeneralThe name in the Report Name section is displayed as the heading of the reportand as a tool tip in the toolbar.

The Report Charts window displays the graphs used in the analysing of theexercise. You can select one bar graph and three line graphs for one report. Thecombination reports consisting of bar and line graphs allow for the analysis ofthe changes in the selected factors with respect to each other.

The Edit button is used to change the settings of the selected report. The EditReport Chart dialog that appears contains three tabs:

• General

• Patterns

• Advanced


GeneralIn the Bar Chart/Line Chart section, select the type of the graph. The softwareautomatically sets the basic settings required by the selected graph type. The textdisplayed in this section varies according to the graph type that is beingmodified.

In the Chart Scaling frame, you can specify the axis scaling. Auto scales theaxes automatically.

In the Bar Settings frame, you can specify additional settings for bar graphs.

• In the Bar Summarising item, you can select the bar summarytime period for the bar graph.

• The Cumulative Bars option creates a graph that cumulativelyadds information from preceding bars to new bars. In a graph thatshows heart rate zones, the cumulative bars are formed by heartrate zone.

• The HR Zones button is used to select the heart rate zonesincluded in the graph. This selection is available when either Timein HR Zones or Exertion in HR Zones is selected. The heartrate zones are set on the HR Zones tab of the PersonProperties function.

Patterns• This tab is used for specifying the colours and quality of the bars

and lines. Other settings concerning the appearance of the reportare made with the Format View Elements function in the Viewmenu.

AdvancedIn the Data Labels frame, you can specify the visualisation elements that areincluded in the graph.

• Value Markers displays markers in a line graph at the numericvalues.

• Value Labels displays the numeric values for heart rate zones inthe report bars.

• Total Labels shows the total numeric values of the bar on top ofthe bar.

• Statistics shows a line in the report that illustrates the line graph.The auxiliary line can be an average line of the numeric values of aline graph, or it can be a trend line illustrating the changes in thegraph.


Date RangeOn the Date Range tab, you can select the date range for the report.

To display a calendar for entering the date range, click the down-arrowbutton next to the field. You can change the year in the calendar by clicking the


year and then clicking the up and down arrows next to the year number. Todisplay a list of months, click the name of the month.


SportsOn the Sports tab, you can select the sports included in the report.

The report can be formed of all sports used in the exercise or of a maximum offive selected sports.

The sports used in the exercise are specified on the Sports tab of the PersonProperties function.


AdvancedIn the Show frame, you can specify the visualisation elements that are includedin the graph.

• Value Axis Gridlines shows horizontal gridlines on the y-axis inthe report.

• Value Axis Gridlines shows vertical gridlines on the time-axis inthe report.

• Report Legend shows an info box at the bottom of the report thatcontains summary information.


Save Settings on Exit saves the settings so that the software always usesthese settings, even after you exit the software.

The report settings are specific to each person and change when you changethe person. Note that if you do not select this checkbox, the settings are onlyvalid until you exit the software.

Active View Properties for Team ExerciseSummary

The Team Exercise Summary Properties dialog includes the selectionsthat affect the graph. There are three ways to access the window:

Option 1• On the View menu, select Active View Properties when the

Team Exercise Summary graph is the active graph.

Option 2• Right-click a report and select Team Exercise Summary

Properties in the shortcut menu that appears.


Option 3• Double-click outside of the player information table.

The dialog that appears contains three tabs:

• General

• Person

• Advanced

GeneralHR Target Zone – In the frame, specify the heart rate zone settings anddisplaying them in the graph.

• HR Format – Specify whether the analysis is done with thepercentages of person's maximum heart rate or absolute beats perminutes values.

• Upper Limit – Specify the upper limit for the analysis

• Lower Limit – Specify the lower limit for the analysis

• In the Team Exercise Summary graph, the time above / between /below the defined zone is displayed with the colors. You can definethe colors as desired by clicking the color bar in the frame. The topbar indicates the time above the defined HR zone, the middle barthe time between the zones and the bottom bar the time above theHR zone. The defaults are red, green and yellow.

Show – In the frame, define the information displayed in the graph.

• In the Selection Info field select the desired information for thegraph. The Zone Bars selection shows how the exercise isdistributed with the HR zones using the colors set in the HRTarget Zone frame above.

• Color Target Areas selection adds colors to the graph. You candefine the colours in the HR Target Zone frame.

• Time Above Upper Limit (all selections) item is used to addthe Time column that shows how much time was spent above theupper heart rate limit. All selections are included.

PersonPersons – In the frame you can select the players included in the analysis.

Select All – Click the button to include all players to the analysis.

Invert – Click the button to switch the selected players in the analysis.

AdvancedPrinting – In the frame you can specify whether the graph is printed with orwithout colors.

• Black & White prints the graph without colors.

• Target Zone Signs (+ -) adds the plus (+) sign to the boxes thatthe HR is above the target zone and minus signs (-) to the boxesthat the heart rate is below the target zone. The signs are addedonly to the black&white printouts.


Tools menuThe functions in the Tools menu are used for processing exercise information.The menu contains functions for transferring exercise information from the heartrate monitor to the computer. Both the new Polar S-series and the older Polarmonitor heart rate models are supported.

Exercise information is processed with the Calendar and the Diary. Variousmeasurement units can quickly be converted with Unit Converter. LapCalculator is intended for calculating the exercise speeds.

Menu functions• HR Monitor Connection

• Calendar

• Diary

• Unit Converter

• Lap Calculator

• SonicLink

• Memory Transfer

HR Monitor ConnectionThe HR Monitor Connection function is used to transfer information betweenS series HR monitors and the computer. There are two methods for transferringthe information. The primary method is infrared connection. The infraredconnection allows you to transfer information both from the heart rate monitor tothe computer and from the computer to the heart rate monitor.

If an infrared connection cannot be established because, for example, the PolarIR Interface is not available, you can use Polar Uplink connection. PolarUplink is carried out with the computer’s speakers. This allows settings madewith the computer to be transferred to the heart rate monitor.

Polar Uplink cannot be used to transfer exercise information from the heartrate monitor to the Polar Precision Performance SW.

When you select HR Monitor Connection from the menu, the InfraredConnection dialog appears. This window contains three buttons that you canuse to adjust the settings for establishing the connection.

Buttons in the dialog

Retry• If the connection cannot be established because, for example, of the

incorrect location of the heart rate monitor, you can use this buttonto retry the transmission.

Skip• This button closes the Infrared Connection window and

displays the Polar S-series Monitor Connection dialog whereyou can adjust the settings for Polar infrared and Uplinkconnections.


If you cancel the establishment of an infrared connection using the Skipbutton, the software automatically assumes Polar Uplink data transmission andfunctionality.

Cancel• This button is used for aborting the establishment of the

connection.

The number of tabs on the dialog that appears depends on the model ofthe heart rate monitor. The Polar S710 has the most tabs.

Almost all settings made for a heart rate monitor can also be manuallyadjusted with the receiver’s buttons. It is, however, considerably easier to makethese settings with the computer.

GeneralIn the Connection section, you can select which communications methods areused. If an infrared connection could not be established, the selections related toit are not available.

The Heart Rate Monitor section displays the model of the heart rate monitorin use. When an infrared connection is used, the software detects the heart ratemonitor.

If you are using Polar Uplink connection instead of an infrared connection,select the heart rate model on the General tab of the Person Propertiesfunction on the Options menu.

The Set Monitor to Watch Mode Now button can be used for switching theheart rate monitor from transmission mode to clock mode at once withoutclosing the dialog. The heart rate monitor can also be set to the clock mode usingthe receiver’s buttons.

If you use this function, remember to have the heart rate monitor in front ofthe computer speaker or the infrared window when you close the dialog.

Exercise Files in HR MonitorThe Exercise Files in HR Monitor section displays the number of exercisesin the heart rate monitor and the number of new exercises performed since thepreceding data transmission session. This section also displays the amount ofmemory available in the heart rate monitor.

The functions in Exercise Files in HR Monitor are only available whenusing the infrared connection.

The Exercise Files button is used for displaying the Exercise Files in HRMonitor dialog, which displays the exercises in the heart rate monitor.

Functions in the Exercise Files in HR Monitor dialogThe frame in the dialog window displays the general information for allexercises in the heart rate monitor, including the date, time exercise started,recording rate and sport.

The Selected Exercise section displays detailed information for the selectedexercise.

• The Select button is used for saving the information into anotherperson’s data. This feature is useful if the same heart rate monitoris used by many people.


The Sport section is used for selecting the type of sport in theexercise. To set a sport for a person, select Person Properties onthe Options menu and open the Sports tab.

• In the Exercise section, you can name the exercise as you wish.The names of the exercises are displayed in the dialog that appearswhen you use the Open Exercise function. You can retrieve anexercise for inspection using these names.

• In the Description section, you can add a description to anexercise; for example, describing circumstances or problemsdetected during the exercise.

• This section also displays a miniature heart rate curve for theselected exercise.

The exercise information specified in the Selected Exercise section canalso be set in the Diary.

The Save button is used for saving the exercise in the software. The softwareautomatically saves the information in the correct location for the active person.

The Remove button is used for deleting the selected exercise from the heart ratemonitor’s memory.

UserIn the User tab, you can specify the user-specific information transmitted to theheart rate monitor and specify the selected heart rate monitor features.

The specified settings are used by the different functions of the heart ratemonitor; for example, in calculating energy expenditure. Some of the settings aredisplayed on the heart rate monitor’s display.

The Personal Info section displays the settings made with the PersonProperties function on the Options menu.

• The Select button is used for switching the person whose data istransmitted to the heart rate monitor.

The user name displayed on the heart rate monitor’s display can only be setwith the software

The Monitor Features section is used for adjusting settings that affect theheart rate monitor’s functions.

• In the User ID section, you can enter the number that is displayedin the heart rate monitor after the text USER. The number can be;for example, a player number. You cannot use letters in the UserID.

• In the Measurement Units section, you can select themeasurement units used by the heart rate monitor.

• The Heart Touch section specifies the functionality of thewireless button function.

Heart Touch refers to the function performed by the monitor when thereceiver is brought close to a transmitter. The functionality of Heart Touch canonly be changed with the software.

• The Recording rate section is used for specifying the heart ratemonitor’s recording rate.

The dynamic recording rate available in Polar S210, S410 and S510 heartrate monitors refers to averaging heart rate recording. The heart rate monitor


saves up to 30 minutes of a heart rate average for each 15-second measurementperiod. When the memory is full after 30 minutes, the heart rate information iscompressed to 30-second averages, and the heart rate monitor fills the remainingmemory with 30-second averages. The heart rate monitor continues according tothis principle for up to 16 hours.

• The Features section is used for activating heart rate monitorfeatures.

Options Lock can only be activated with the software. The lock isactivated by selecting Options Lock and then transmitting the setting to theheart rate monitor. When the lock is on, the Options mode of the heart ratemonitor cannot be used.

You can simplify the use of the heart rate monitor by transmitting onlythe features that you need to the heart rate monitor.

The Transfer button transmits the specified settings to the heart rate monitor.

The Export Wave button saves the specified settings in a WAV sound file.

WatchThe Watch tab is used for specifying the time and alarm settings for the heartrate monitor.

To display a calendar for entering the Date, click the down-arrowbutton in that section. You can change the year in the calendar by clicking theyear and then clicking the up and down arrows next to the year number. Todisplay a list of months, click the name of the month.

Time 1 and Time 2The Time 1 and Time 2 tabs are used for specifying information for two timezones for the heart rate monitor.

• The Time Zone in Use function activates the time settings on thetab in question. Also, the information on the other tab is transmittedto the heart rate monitor but is not displayed.

The Time Settings section allows for specifying time settings.

• The Real Time function activates the computer’s operating systemtime.

AlarmThe Alarm tab is used for setting the alarm time.


RemindersThe Reminders tab allows for reminders to be set for things that should beremembered. The heart rate monitor beeps as a reminder at the specified time.Simultaneously the heart rate display shows the time and date for the reminderand the message entered in the Message section.

Reminders can only be set with the software. Reminders can also beactivated and deactivated with the keys of the heart rate monitor.


If several reminders have been set for a certain time, the heart rate monitorwill use the reminder at the top of the list.

The Reminders window displays the existing reminders.

The Edit button opens a window where you can modify the settings for thereminder.

• The items in the dialog are complemented with the time, messageand repetition interval, if any, for the reminder.

• In the Exercise section, you can select an existing exercise as theitem for which the reminder is set.

• The Active Reminder function toggles the reminder betweenactive and inactive states. When the reminder is active, a marker isdisplayed in front of it in the Reminders dialog.

If a reminder is set for the last day of a month and the repetition interval isset to one month, the heart rate monitor sends a reminder on the first day of thefollowing month if the next month does not have a selected day. If youaccidentally make this setting, the software verifies whether you really want toset such a reminder.

In the Write to HR Monitor section, you can select whether all files or only theselected file is transmitted to the heart rate monitor.



BikesIn the Bikes tab you can adjust cycling settings for the Polar S710 heart ratemonitor.

The cycling settings can be specified for two bicycles. The Bike in Use sectionis used for selecting the bicycle whose settings are to be transmitted to the heartrate monitor.

Bike 1/Bike 2The Bike tabs are used for setting bicycle-specific information.

In the Bike Info section, you can specify the bicycle identifier shown on theheart rate monitor and the wheel size.

• Automatic recording start control starts the recording ofcycling and heart rate information automatically when the cycliststarts moving. When the cyclist stops, the measurements are alsostopped.

The Sensors In Use section is used for determining the sensors used.

• The Power Settings button displays a window where you canspecify chain information required in power calculation and specifythe power information that is to be measured.

For instructions on setting the chain information, refer to the heart ratemonitor’s manual.

You can adjust the speed and distance units displyed on the pane on theMeasurement Units tab of the Person Properties dialog on the Optionsmenu.




ExercisesVarious predefined exercise settings, called exercise sets, can be made for thePolar S-series heart rate monitors. The settings include the different parts of theexercise, including, for example, the duration of the warm-up and work periodsand the exercise heart rates used in them. The heart rate monitor providesguidance during the exercise with audible and symbolic signals.

The most convenient way of specifying the exercise settings is to do this with acomputer. From the computer, the settings are transferred with a infraredconnection or Polar Uplink connection to the heart rate monitor. The settings canalso be adjusted with the heart rate monitor’s buttons.

An exercise set can be created for either a basic exercise or an interval exercise.Basic exercise refers to a steady-pace exercise, which lacks the recovery periodscharacteristic to interval exercise.

The functions of the tabs are described in the section describing the creation ofexercise sets:

• How to make exercise sets

LogoThe Logo tab contains functionality for drawing a bitmap image andtransmitting it to the heart rate monitor’s display.

The image is drawn in the grid in the Logo section. The preview displays howthe image appears on the heart rate monitor’s display.

• The Open button is used for opening previously drawn imageswith the .pmb extension.

• The Save button is used for saving a drawn image.

• The Clear button clears the drawing grid.

• The Invert button makes a negative image.



A Logo can only be drawn with the software.

Related topics:• How to draw a logo for HR monitor

CalendarThe Calendar function displays a calendar that facilitates exercise processingand tracking. The Calendar allows you to quickly visualise the progress of theexercise.

When you change the settings in the Calendar, the information can be adaptedto best meet your requirements.

Related topics:• How to use the Calendar


DiaryThe Diary is used for entering exercise information in the software. Theinformation entered into the Diary is used by the software to produce variousreports, which allow you to analyse the exercise. The information in the Diarycan also be viewed in the Calendar and, of course, in the Exercise Diaryentry window.

The selections of the Diary are described in the section describing the use of theDiary:

• How to use the Diary

Unit ConverterUnit Converter converts units from one system to another. The units to convertcan be units of distance, weight, temperature, speed or energy.

• Enter the numeric value of the unit to be converted in the ConvertFrom section and select the unit from the menu in that section.

• The software shows the converted value for the measurement unitin the bottom part of the window.

The unit converter can be used for viewing, for example, how the kmphreadings generally used in treadmill tests correspond to the min per km unitsused in exercises.

Lap CalculatorLap Calculator is used for calculating the lap times needed to attain a certaintotal time. Traditionally these times have been found in a so-called steady-pacetable.

Since the length of a lap can be freely defined by a user, the calculator can beused in a variety of sports and different sizes of tracks for calculating exercisespeeds.

In a typical situation, the speed for track competition is determined. Thecalculator also allows for the calculation of kilometre times; for example, for amarathon or test run.

The functions of Lap Calculator are described in the section describing the laptime calculator:

• How to use the Lap Calculator

SonicLinkThe SonicLink function is used for transferring exercises from Polar S520,Polar S510 and Polar S410 heart rate monitors. The exercise data is transferredvia computer's microphone.

SonicLink is displayed in the Tools menu when the heart rate monitortype is selected in the hardware settings. The type of heart rate monitor can beset by selecting Preferences function from the Options menu. Then open theHardware page and choose the heart rate monitor you are using for theSonicLink data transfer.


Related topics:• How to transfer exercises via SonicLink

Memory TransferThe Memory Transfer function is used for transmitting the exerciseinformation for older recording models, such as the Polar Accurex Plus.

The heart rates for which information can be transferred are listed in the OtherPolar HR Monitors section on the Hardware tab of the Preferencesfunction.

Memory Transfer is displayed in the Tools menu when Other Polar HRMonitors item is selected on the Hardware tab of the Preferences functionon the Options menu.

The options of the Memory Transfer function are described in the sectiondescribing transmission with a interface:

• How to transfer exercises with other Polar HR monitors

Team Exercise SummaryThe Team Exercise Summary is a tool for analysing simultanously the exercisedata of several persons in the same team. This tool is designed to use with PolarTeam System, but the exercise data saved with Polar HR monitors can be used aswell.

The Team Exercise Summary in the Tools menu is displayed if youhave logged in as a coach. To log in as a coach select Switch Person in theOptions menu. Then select the Login as a Coach item in the end of theLogin dialog.

• The feature is enabled when you open one HR curve of the teamexercise session.

Related topics:• Active View Properties for Team Exercise Summary

• How to open Team Exercise Summary graph

• How to edit Team Exercise Summary contents andappearance

Tests menuThe Tests menu contains tests suitable for measuring the condition of peopleengaged in fitness or competition exercise.

Tests in the Tests menu• UKK Walking Test

• Overtraining Test

• Protocol Test


UKK Walking TestThe UKK Walking Test is a two-kilometre walking test developed by theUKK Institute, and is intended for measuring the condition of healthy adults.The test includes brisk, steady-pace walking for two kilometres, after which thefinal heart rate and time spent are measured. Polar Precision Performancecalculates a fitness index and a maximal oxygen uptake capacity for the subject.

The selections for the UKK Walking Test are described in the sectiondescribing how the test is carried out:

• Entering test data

Overtraining Test

The Overtraining Test measures the recovery of an athlete. The test is basedon long-term monitoring of the resting heart rate and the orthostatic heart rate.

An R-R saved heart rate curve is required for the software to carry out the test.

The results of the overtraining test can be inspected without the heart rate curvefor the test.

The selections for the Overtraining Test are described in the sectiondescribing how the test is carried out:

• Performing the Overtraining Test in the software

Related topics:• How to perform the Overtraining Test


Protocol Test

Protocol Tests are physical condition tests where the stress structure can bedefined according to personal training requirements.

Before the test is carried out, the stress structure, i.e., the test protocol, isspecified with the Protocol Tests function on the Options menu.

The options of the Protocol Tests function are described in the sectiondescribing how the test is carried out:

• How to perform Protocol Tests

Related topics:• Protocol Test

• How to perform the Conconi Test

Reports menuThe Reports menu contains the reports used in the analysis of exercises.

The software has five reports. One report can include one bar graph and threeline graphs.


There may be both heart rate graphs and reports open on the screen at thesame time. The available options in the Active View Properties function onthe View menu depend on which graph is active at any time.

The report settings change when you change the person. You can createpersonal reports for each person that best suit the analysis of that person’straining.

You can change the active graph by holding down the Ctrl key andthen selecting the desired graph with the tab key.

Functions related to using Reports are described in section:

• Active View Properties for Report

Related topics:• Software reports

• How to use reports

• How reports reflect exercises

Software reportsThe software contains predefined basic reports. The user can, however, modifythe reports as they wish, to correspond to their own requirements.

• You can name the report as you wish. The name is shown in theReports menu and in the tool tip.

• Reports can be created for all exercise information in the software,including exercise information transferred from a heart ratemonitor and the information in the exercise diary.

• The report period can be freely specified.

• The accumulation settings for the report bars can be changed.

• The report can be formed of all sports used in the exercise or of amaximum of five selected sports.

• The report can be created by heart rate zone; i.e., the report usesdifferent colours to display how the exercise is distributed acrossthe heart rate zones specified on the HR Zones tab of the PersonProperties function.

• You can better visualise the report by attaching suitable numericvalues to it.

• You can also create a variety of combination reports. You canselect one bar graph and three line graphs for one report.

To adjust the reports, select Active View Properties on the View menu. Theoptions used for adjusting the report settings become available when a report isdisplayed on screen as the active graph.

To adjust the appearance of the report, select Format View Elementson the View menu. In the Active View Properties window you can adjust thecolours and appearance of the report bars and graph lines .


If the exercise time has been selected as the bar graph in the report (byheart rate zone or all heart rate zones together), it can be switched to thecorresponding exertion graph and back to a time graph by pressing Ctrl+E.Exertion graph is made of the exertion count values.

Options menuThe functions in the Options menu are used for adjusting settings about howpersons and teams are processed. The Protocol Tests function in the menu isused for defining the test protocols needed for carrying Protocol Test in theTests menu.

The menu also contains functions for making the most common settings.

Menu functions• Switch Person

• Teams

• Person Properties

• Test Protocols

• Preferences

Switch PersonThe Switch Person function is used to select a person and to specify settingsrelated to a new person or adding.

Functions in the DialogThe Teams and Persons Available window displays the teams in the systemand their members.

The New Person button is used to add a new person to the selected team.

• The options in the Create a New Person dialog that appears aredescribed in the section Setting person properties.

Each person must be a member of some team. If you do not wish to add anew person to an existing team, you must define a new team with the Teamsfunction on the Options menu.

The Login as a Coach selection allows a coach to view and modify theinformation on his/her team regardless of any passwords set.


• How to process team information

• How to process person information

TeamsThe Teams function is used for adding, modifying and removing teams. Thefunction is also used for removing persons.

Each person must be a member of a team.


The Close button is used for saving the adjusted settings and closing thewindow.

The New button is used for adding information on a new team and specifying itsmembers. The button displays the Create a New Team window.

The Add button is used for adding existing teams from the computer’s harddrive. The team information is stored in a file that has form: the team’sname.ptd.

The Edit button is used for modifying the team’s information. The buttondisplays the Edit Team window, which contains the same options as theCreate a New Team window.

Only users logged on as a coach can change the password.

The Remove button is used to remove a team. Although the team is removedfrom use the team information is stored on the computer’s hard drive in a file;the team’s name.ptd. You can restore the team with the Add button.

Create a New Team window

General• The General tab is used for entering a name, abbreviation and

password for a team.

MembersThe Members tab is used for adding members to a team.

• The New button is used for adding a new person. The person isassociated with a team that is being created. The options in thedialog that appears are described in the section Setting personproperties.

• The Add button is used for adding an existing person to a team.The person’s information is stored on the computer’s hard drive ina file; the person’s name.ppd.

• The Edit button is used for modifying the team member’sinformation. If a password is set for a team, only a person who haslogged on as the coach can modify the person’s information.

• The Remove button is used to remove a person from a team.




Person PropertiesThe options of the Person Properties function are described in the sectiondescribing how the settings are made:

• Setting person properties





Test ProtocolsProtocol Tests are physical condition tests where the stress test structure canbe defined according to personal training requirements.

Before the test is carried out, the stress structure is specified with the TestProtocols function on the Options menu.

After the physical test has been performed, it is analysed with the ProtocolTest function in the Tests menu.

The options of the Protocol Tests function are described in the sectiondescribing how the test is carried out:

• How to perform Protocol Tests

Related topics:• Protocol Test

• How to perform the Conconi Test

PreferencesThe options of the Preferences function are described in the section describinghow the settings are made:

• Setting preferences

Windows menuThe functions in the Windows menu control how the graphs on screen arelocated. The different options allow the graphs to be located so that they can becompared with each other.

Menu Functions• Cascade

• Tile Horizontal

• Tile Vertical

• Close All Windows

Cascade• This function displays all open graphs in an overlapping fashion.

Title bars are displayed for each graph.

You can change the active graph by clicking the title bar of the desiredgraph. You can also change the active graph by holding down the Ctrl key andthen selecting the desired graph with the tab key.


Tile Horizontal• This function displays all open graphs on top of one another.

You can change the active graph by clicking the desired graph. You canalso change the active graph by holding down the Ctrl key and then selecting thedesired graph with the tab key.

Tile Vertical• This function displays all open graphs next to one another.

You can change the active graph by clicking the desired graph. You canalso change the active graph by holding down the Ctrl key and then selecting thedesired graph with the tab key.

Close All Windows• The Close All function closes all open windows.

The Close All Exercises function in the File menu closes all heart rategraphs but not the reports.

Help menuThe Help menu is used for accessing the software’s Help. The menu functionsalso provide direct access to Polar Electro Oy’s Web site.

Menu functions• Contents

• Polar On the Web

• About

Contents• The Contents function displays the Help in Polar Precision

Performance software.

Polar on the Web• The Polar on the Web function provides an Internet connection

to Polar’s product support, the Personal Trainer page or Polar’shome page.

The Personal Trainer pages allow you to make a personalised fitnessprogramme.


AboutThe About function displays information about the software, such as the versionnumber.

Use's Guide Polar Precision Performance SW 4 How to… • 57

How to…

The How to section describes how the software is used. The essential functionsof the software are described in detail in this section. Essential functions include:

• transmitting exercise information from a heart rate monitor to thesoftware

• processing exercise heart rate files with the software

• using the Diary and Calendar

• creating and customising reports

• carrying out tests

Transfer exercise data from a HR monitorDifferent Polar heart rate monitors use different methods for transferringexercise data to the computer.

The exercises from Polar S610i, Polar S710i, Polar S720i and Polar S810i aretransferred using an infrared connection. You can use Polar IR Interfaces orother manufacturers' IrDA supported IR interfaces. Also computer's internal IRport can be used. With Polar S610, Polar S710 and Polar S810 data transmissionis enabled through Polar IR Interfaces only.

SonicLink data transmission can be used with Polar S410, Polar S510 and PolarS520 heart rate monitors. The exercises are transferred through computer'smicrophone.

Other Polar heart rate monitors, such as the Polar Accurex Plus, transfer theirexercise data using the Polar Interface Plus, Polar Advantage Interface or PolarComputer Interface.

How to…• Transfer exercises via IR communication

• Transfer exercises via SonicLink

• Transfer exercises via other Polar Interfaces

How to transfer exercises via IR communicationWith Polar S810i, Polar S720i, Polar S710i and Polar S610i the exercises aretransferred using infrared communication via Polar IR Interfaces or othermanufacturers' IR interfaces.

With Polar S810, Polar S710 and Polar S610 exercise data can be transferredthrough Polar IR Interfaces only.

58 • How to… Use's Guide Polar Precision Performance SW 4

Transferring exercises to the software1. Select the CONNECT mode in the heart rate monitor. Place the

heart rate monitor in front of the infrared window.

2. On the Tools menu, select HR Monitor Connection or click theHR Monitor Connection button on the toolbar.

The computer establishes a connection to the heart rate monitor.

If the connection fails, click the Retry button to retry theconnection.

3. To download the exercises click the Exercise Files button in thedialog that appears. You can press the ENTER or SPACE BARkeys on the keyboard.

The exercise information in the heart rate monitor is transferred tothe software. If desired, you can now remove the heart rate monitorfrom the vicinity of the infrared window.

4. To save the exercises in the Diary, select an exercise and click theSave button. The software automatically saves the exercise withthe correct date. Repeat this step to save all the exercises you wishto save.

Select also the sport and enter the exercise note. The note will bedisplayed in the Note field in the HR curve and in the Note field inthe Exercise page at the Diary.

Use the Delete button or the Delete All button to removeexercises from the heart rate monitor. Place the HR monitor infront of the infrared window before removing exercise(s) withthese buttons.

The heart rate monitor automatically switches back to Watch mode aftera certain period of time. If desired you can prevent the automatic switchback.

• Select Options – Preferences and open the Hardware page.Then click the Options button. Check Keep HR monitor inCONNECT mode during connection item.

• Now when you keep the heart rate monitor in front of the infraredwindow, the heart rate monitor does not automatically switch backto Watch mode.

• However, it is not recommended to have the feature on continuoslybecause it reduces the battery life time.

You can also automatically switch the heart rate monitor fromCONNECT mode to Watch mode when closing the window.

• Select Options – Preferences and open the Hardware page.Then click the Options button. Check Set HR monitor toWatch mode when closing connection item.

• Now when you have the HR monitor in front of the infraredwindow and close the communication window, the softwareautomatically switches the heart rate monitor back to Watch mode.

• It is recommended to use this feature to increase the battery lifetime of the HR monitor.


The infrared connection requires the heart rate monitor to be no further than20 cm / 8" away from the infrared window, and the angle must not exceed +/– 15degrees.

Transferring the exercise file for the active exerciseYou can attach an exercise in the HR monitor to the active exercise in the Diary.

1. Open the Training Diary dialog e.g. by double-clicking thedesired day in the Calendar.

2. Add a new exercise by clicking the Add New Exercise button inthe Day Information page.

3. Click the HR monitor Connection button in the right lowercorner of the Exercise page.

4. Select the CONNECT mode in the heart rate monitor. Press the redbutton. SELECT FILE appears on the display. Select the desiredfile with the arrow buttons.

5. Place the HR monitor in front of the infrared window and click thered button on the heart rate monitor.

The transferred exercise is attached to the active exercise.

How to transfer exercises via SonicLinkYou can transfer the exercise data saved with Polar S520, Polar S510 and PolarS410 to the software through the SonicLink data transmission.

You need a personal computer with a sound card and microphone.

Software settingsBefore you start transferring an exercise you need to define the heart ratemonitor type for the SonicLink in the software.

• Select Options – Preferences and open the Hardware page.Then select the heart rate monitor type in the SonicLink row.When the monitor type is selected the SonicLink feature will bedisplayed in the Tools menu. Also the SonicLink button appearson the toolbar.

Transferring an exercise to the software1. From the Tools menu, select SonicLink or click the SonicLink

button on the toolbar.

2. Select the CONNECT mode in the heart rate monitor e.g. bypressing the lower right button on the heart rate monitor.

3. Keep the back cover of the heart rate monitor within 5 cm / 2" ofthe microphone.

4. Press the red button on the monitor to start the data transmission.The data transfer will begin and a noise will be heard. Keep themonitor in front of the microphone until the sound has ceased.

During the transmission the connection indicator bar with greendots should not be totally filled. The green dots should rise toaround the half way level of the indicator bar.


Troubleshooting for the SonicLink connectionIf the data transmission will not succeed with the default settings in the softwareyou need to adjust them in the software preferences or/and in the operatingsystem. To open the box for SonicLink settings select Options – Preferencesand then open the Hardware page. You find the options for the SonicLink byclicking the Advanced button in the SonicLink row (the button with threedots):

• Amplification – Increase the amplification value if the green dotsin the indicator bar are not visible or only one green dot is visible.The feature increases the sensitivity for receiving the data.

• Sampling Frequency – Normally the transmission works finewith 44,100 kHz value. If you are using a slow computer select22,050 kHz. The feature sets the speed for receiving the data.

• By clicking the button with a loud speaker and controller you canopen the Volume Control panel in the operating system. There youcan adjust the volume level for the computer's microphone.

Loud sounds and noise may interfere with the data transmission.

If the computer's microphone is very sensitive increasing the distancebetween it and the HR monitor may enable the connection to function correctly.The green dots should rise to around the half way level of the indicator bar.

How to transfer exercises via other PolarInterfaces

Make the settings in the softwareBefore you start transferring exercises you need to activate the feature in thesoftware preferences:

1. Select Options – Preferences and open the Hardware page.

2. Click the Other Polar HR Monitors button.

3. Select the HR monitor type and the communication port. For otherprevious Polar HR monitors than Polar Vantage NV you need toselect also the Interface type.

When the HR monitor type is selected the Memory Transfer feature appears inthe Tools menu.

Transferring exercise information1. On the Tools menu, select Memory Transfer.

2. Proceed according to the instructions on the screen.

If you want to transfer several exercises simultaneously, check Batch Read inthe bottom of the window.

The software transfers the information from the heart rate monitor to the currentperson’s folder and automatically places the heart rate information in the Diaryon the correct date.

Transfer settings to the HR monitorYou can transfer settings, for example such as exercise sets, created with PolarPrecision Performance to the S-series heart rate monitors.


There are two methods for transferring the settings:

• Infrared communication is available for the Polar S610, S710and S810 models.

• Polar Uplink connection is available for all S-series heart ratemonitors.

In Polar Uplink connection, information can only be transmitted from PolarPrecision Performance to an S-series heart rate monitor, and not vice versa. Theinfrared connection allows you to transfer information both from the heart ratemonitor to the software and from the software to the heart rate monitor.

How to…• Transfer settings using IR communication

• Transfer settings using Polar Uplink

How to transfer settings using IRcommunicationYou can use the infrared connection to transmit settings from Polar PrecisionPerformance to the Polar S610, S710 and S810 models. You can also retrievesettings from the heart rate monitor to the software for editing.

The Polar Infrared Interface must be connected to the computer’s serial port.If you want to use the computer’s internal infrared connectivity, you must berunning Windows 95.

Transferring settings1. Select the CONNECT mode in the heart rate monitor. Place the

heart rate monitor in front of the infrared window.

2. On the Tools menu, select HR Monitor Connection or press theHR Monitor Connection button on the toolbar.

The computer establishes a connection with the heart rate monitorand transfers the settings to the computer. When the Polar S-series Monitor Connection window appears, you can removethe heart rate monitor from the vicinity of the infrared interface.

If the connection fails, press the Retry button to retry theconnection.

3. Select the appropriate tab and adjust your settings.

4. Place the heart rate monitor back in front of the infrared windowand press the Transfer button in the bottom left corner of thewindow.

The computer transfers the adjusted settings from the active tab tothe heart rate monitor.

5. When you have completed the information exchange, press theClose button to close the window.

If the heart rate monitor has switched back to Watch mode, select theCONNECT mode again before pressing the Transfer button.


If desired, you can prevent the heart rate monitor from switching backto Watch mode. Select Preferences on the Options menu, and open theHardware tab. Press the Options button. Check Keep HR monitor inCONNECT mode during connection. Now when you keep the heart ratemonitor in front of the infrared window, the heart rate monitor does notautomatically switch back to Watch mode while you adjust the settings.

You can also automatically switch the heart rate monitor fromCONNECT mode to Watch mode when closing the window. SelectPreferences on the Options menu, and then open the Hardware tab. Pressthe Options button. Check Set HR monitor to Watch mode whenclosing connection. Now when you place the heart rate monitor in front ofthe infrared window and close the Polar S-series Monitor Connectionwindow by pressing the Close button, the software automatically switches theheart rate monitor back to Watch mode.

How to transfer settings using Polar UplinkThe Polar Uplink connection allows you to transfer the settings made withPolar Precision Performance to all S-series heart rate monitors.

You need to have a SoundBlaster compatible sound card and normalspeakers or headphones for Polar Uplink.

Transferring settings1. On the Tools menu, select HR Monitor Connection.

2. In the Infrared Connection window that appears, press the Skipbutton.

3. In the Polar S-series Monitor Connection window, select theappropriate tab and adjust your settings.

4. Select the CONNECT mode in the heart rate monitor.

5. Place the heart rate monitor in front of the computer speaker nofurther than 10 cm away.

6. Press the Transfer button in the bottom left corner of the tab.

The computer transfers the adjusted settings from the active tab tothe heart rate monitor. During transfer, the speakers will make aquiet, high-pitch sound.

7. When you have completed the information exchange, press theClose button to close the window.

Do not move the heart rate monitor during data transmission.

If the data transmission is not successful, move the heart rate monitorcloser to the speaker. You can also attempt to improve the connection quality byincreasing the sound volume.


If desired, you can automatically switch the heart rate monitor fromCONNECT mode to Watch mode after transferring the settings to the heart ratemonitor.

• Select Preferences on the Options menu, and open theHardware tab. Press the Options button. Check Set HRmonitor to Watch mode when closing connection.

• Now when you place the heart rate monitor in front of the speakerand close the Polar S-series Monitor Connection window bypressing the Close button, the software automatically switches theheart rate monitor back to Watch mode.

Process exercise dataIn the How to process exercise data section describes the essentialfunctions for processing exercise data transferred from the heart rate monitor tothe software.

How to…• Open an exercise

• Save an exericise

• Compare exercises

• Add speed information

How to open an exerciseIf no heart rate curve is displayed on the screen, you can display the curve for anexercise using the Open Exercise function.

• On the File menu, select Open Exercise.

• Select the desired exercise from the Found Exercises list andthen press the Open button. To define the criteria for retrievingexercises in the Found Exercises list, press the Search button.The Search Criteria window appears.

If an exercise is already open and another graph is active on the screen, you canactivate the Curve graph.

• Select Curve on the View menu.

• Press the Curve toolbar button.

• Click the title bar of a Curve graph window.

You can modify the heart rate curve with a number of settings andswitches. These allow you to display the essentials for analysing your training.

The Open HR File function is used to open HR files with the .hrmextension. The function only opens a heart rate file, not link to the Diary.Therefore, search functionality, for example, is not available.


Related topics:• Active View Properties for Curve


How to save an exerciseUse the Save function to save changes made to the exercise open on the screen,such as selections and corrected heart rate readings and lap times.

Option 1• On the File menu, select Save.

Option 2• Press the Save toolbar button.

Save the heart rate file every time you want its modifications to bereflected in the time information in the Diary. When you press the Refreshbutton in the Training Diary window, the changes are only updated in the timeinformation, if you have saved the heart rate file.

How to compare exercisesAn illustrative and efficient way of analysing exercises is to compare the heartrate curves of different exercises with each other. When you compare the curvesof similar exercises carried out in similar circumstances, you get a good overallpicture of performance development.

Comparing exercises1. Open an exercise using the Open Exercise function on the File

menu.

2. Select Open Exercise again.

3. Select the exercise you want to compare to the already openexercise.

4. Check Exercise Comparison in the bottom left part of thewindow.

The software opens the heart rate curve of the selected exercise inthe same window as the already open heart rate curve.

You can open up to five exercises simultaneously in one window.

Multiple Exercise Info selection under Exercise Info Box on theAdvanced tab in the Curve Properties window displays an info box thatcontains additional information on all open exercises. To quickly change the infobox below the graph, press Ctrl+N.

Switching the active heart rate curve• Right-click with the mouse and select Active Exercise in the

shortcut menu that appears. Then select the exercise you want toactivate from the list that appears.

• Hold down Ctrl and select the active exercise using number keys.


If another heart rate graph, such as Distribution, is simultaneouslyactive on the screen it is updated to reflect the active heart rate curve.

The Multiple Exercise Info box displays the active exercise. Theheart rate curve section next to the active exercise number is enclosed in a frame.

To display the diary information for the active exercise, select Diary onthe Tools menu or press the corresponding toolbar button.

Moving comparison heart rate curvesTo facilitate comparison, you can move heart rate curves that are open at thesame time with respect to each other.

• To move the second heart rate curve in the Multiple ExerciseInfo box, hold down F2 and then move the heart rate curve usingthe arrow keys.

• Similarly, hold down F3, F4 or F5 to move the third, fourth andfifth heart rate curve, respectively.

• Press Page Up or Page Down to move the heart rate curve faster.Press Home to reset the heart rate curve to its original position atthe beginning of the time axis.

You cannot move the active heart rate curve. The active heart rate curve isindicated in the info box below the graph. If the Multiple Exercise Info box isnot displayed, you can display it by pressing Ctrl+N.

F1 is reserved by the operating system for Help, and therefore it cannotbe used for moving the first heart rate curve. It is a good idea to open an exerciseto which the other exercises are compared for the first exercise.

How to add speed informationThe software calculates exercise speeds for the distances between lap times, ifthe distances between each lap time button press are added to the lap timesinformation.

If you are using heart rate monitors that record bicycle information, such as PolarS710, the transferred heart rate file contains distance information, and thesoftware automatically calculates exercise speeds between the laps.

Adding speed information to an exerciseTo calculate the exercise speeds, the software must know the distances betweeneach lap time. This information can be added in the Lap Times window.

• Select Lap Times on the View menu. You can also access LapTimes through the shortcut menu that appears when you right-click the heart rate curve.

• Select the lap time for which you want to add distance information.

• Press the Edit button to open the Edit Lap Time window.


• In the Lap Length field, enter the distance between two lap times.

• Press the OK button to save the changes.

If you have pressed the lap time button at regular distances, for exampleevery kilometer while running a marathon, check Use as a Default LapLength. The software will then use the distance in the Lap Length field as thelap length for all lap times, thereby making it unnecessary to add lap distancesfor each lap time.

Viewing exercise speeds• To display the exercise speeds calculated by the software, open the

Heart Rate tab in the Lap Times window.

• In a Curve graph, the exercise speeds are displayed in the EventInfo Tips. The tips are displayed when you point to a lap timemarker on the time axis.

Make selections in the HR curveYou can select parts in the Curve graph for closer inspection. The softwaredisplays the information for the selected areas when you select Selection Infoon the View menu.

The duration of the selected period is displayed in the bottom right part of theinfo box.

Other graphs in the software are also based on the selections made.

Selections can be used to adjust the calculation of the exercise time in the Diary.

How to…• Select an entire exercise

• Select parts of the exercise

• Remove selections

Related topics:• Selection Info


How to select an entire exercise

Option 1• On the Edit menu, select Select Entire Exercise. The selection

is indicated by a horizontal blue bar below the time axis.

Option 2• Move the mouse pointer to the beginning of the exercise below the

time axis. Press the left mouse button and, while pressing, movethe pointer to the end of the exercise. The selection is indicated bya horizontal blue bar below the time axis.


Option 3• Move the vertical line to the beginning of the exercise by pressing

Home.

• Hold down Shift and press End. The selection is indicated by ahorizontal blue bar below the time axis.

The dotted vertical line indicates the position of the point selected onthe curve. The information of this point is displayed in the bottom left part of theheart rate curve.

How to select parts of the exerciseYou can also analyse parts of the exercise. For example, in the interval exerciseyou can select only work periods for inspection.

Option 1• Move the mouse pointer to the desired position below the time

axis. Press the left mouse button and, while pressing, move thepointer to the end of the part you want to select. You can makemultiple selections in the same way.

Option 2• Press the arrow keys to move the cursor to the desired location on

the time axis.

• Press and hold down Shift. Select the desired time period using thearrow keys. Release Shift.

• To make multiple selections, move the vertical line to a newposition using the arrow keys or the mouse.

• Press and hold down Shift. Select the desired time period using thearrow keys. Release Shift.

• Repeat these steps to make multiple selections.

How to remove selections

Option 1• On the Edit menu, select Remove All Selections. The function

removes all selections on the curve. The blue horizontal barsmarking the selections disappear.

• On the Edit menu, select Remove Current Selection. Thefunction removes the most recent selection from the curve.

Option 2Removing selections using the mouse

• Right-click below the selection you have made. The horizontalblue bar disappears and the selection is removed.

• Double-right-click below the time axis. The horizontal blue barsdisappear and the selections are removed.


Option 3Removing selections using the keyboard

• Press Ctrl+D. The horizontal blue bars disappear and the selectionsare removed.

Zoom graphsYou can enlarge and reduce the views of the Curve, Distribution andScatterogram graphs as well as Reports by using the Zoom function.

How to…• Zoom in

• Zoom out

How to zoom in

Option 1• On the View menu, select Zoom, and then Zoom In.

Option 21. Position the mouse pointer on top of the heart rate curve.

2. Press the left mouse button and, while pressing, move the pointer tothe desired position on the curve. A dotted rectangle appears on thescreen.

3. Release the mouse button and the software zooms the view.

The zoom ratio depends on the area you have selected. The smaller the area,the larger the zoom is.

How to zoom out

Option 1• On the View menu, select Zoom, and then Zoom Back. The

view is reduced to the previous zoom ratio.

• On the View menu, select Zoom, and then Zoom All. Thesoftware displays the entire heart rate curve.

Option 2• Right-click the heart rate curve and then click Zoom All or Zoom

Back in the shortcut menu that appears.

Correct HR dataReadings that are interpreted as erroneous in the heart rate data transferred fromthe monitor can be adjusted and corrected. You can also correct the readings forall other values in the heart rate file: speed, cadence, altitude and power.

• Errors in HR data


How to…• Correct errors in a HR file

• Correct R-R saved HR data

Errors in HR dataThe information transferred from a heart rate monitor may contain readings thatare interpreted as erroneous. Such erroneous values may result for the followingreasons:

The transmitter is poorly placed on the chest• You need to carefully wet the contact surfaces of the transmitter.

If the contact surfaces are dry, the monitor displays the correctheart rate readings until perspiration wets them.

• The transmitter must be located optimally. The recommendedplace is below the chest muscles against the bare skin. If thecontact is not good, it is recommended that the transmitter beslightly moved (vertically or horizontally). Moving the transmitteronly an inch may considerably increase the signal strength. Makesure that the contact surfaces are flat against the chest; the contactsurfaces must be in direct contact with the skin.

The motion of the transmitter• When the transmitter moves against the skin, readings may

momentarily be erroneous. The transmitter belt must be tightenough to prevent it from moving.

Electromagnetic interference• High-voltage lines, televisions, cars, wireless bicycle computers,

exercise equipment and cellular phones may interfere with heartrate monitoring. Such interference is momentary and harmless. Toeliminate the interference, move the heart rate monitor far enoughaway from the source of interference.

Interference from another heart rate monitor• The encoded heart rate transmission eliminates interference from

other heart rate monitor users. If, however, the encoding fails andthe monitor operates in a non-encoded mode or if a non-encodingtransmitter is used, other heart rate monitors may cause erroneousreadings when brought too close (less than 1 meter).

Fitness equipment• Many fitness devices with electronic components, such as a LED

display, motor or hand brakes, may send interfering signals, whichcause erroneous readings.

How to correct errors in a HR file

Displaying the Error Correction window

Option 1• On the Edit menu, select Error Correction.


Option 2• Right-click a heart rate curve and then select Error Correction in


The Error Correction window appears. The window is opened for the positionindicated by the vertical line on the heart rate curve. The vertical line isdisplayed in the Error Correction window as a blue vertical bar. Heart ratereading 6 is the heart rate reading indicated by the vertical bar on the heart ratecurve.

Correcting erroneous readings• Select the tab that corresponds to the measured data that is to be

corrected. If the file only contains heart rate data, only the HeartRate tab is available.

There are two methods for correcting the data.

Option 11. Press the Edit button. The background of the heart rate readings

turns white, allowing you to edit the values.

2. When you press the Edit button, the software automatically makesa suggestion how to correct values. To accept the suggestion, pressthe Confirm button.

If you want alternative corrections, select the desired reading withthe mouse and enter a new one. Repeat this step to correct allreadings you wish to adjust. When you have corrected all readings,press the Confirm button.

3. Press the Close button to save the changes.

Option 21. Click an erroneous reading in the Error Correction window. The

software makes suggestion how to correct values. You can changethe suggestion by clicking the point of the HR curve that youwould like to include in the correction.

2. Accept the correction by right-clicking.

3. Close the window by right-clicking.

How to correct R-R saved HR dataHeart rate data saved in R-R format is corrected using automatic error correction.In R-R recording, all heart rate readings are saved in the heart rate monitormemory. The name R-R recording refers to the way in which the heart ratemonitor works; the so-called R peaks are recorded from the ECG signal, whichare felt as heart beats.

Correcting errors• Transfer the R-R heart rate file from the heart rate monitor or open

one with the Open Exercise or Open HR File functions.

• On the Edit menu, select Error Correction. The ErrorCorrection window appears. At the same time a suggestedcorrection, coloured red, appears on the heart rate curve window.

• If you think the suggestion is suitable, accept it by pressing the OKbutton.


In most cases, the default corrections provide a good result. If the correction isnot satisfactory, use the functions in the Error Correction window to adjust it.

Filter PowerThe Filter Power influenced on how big deviations in the heart rate curve mustbe in order to be interpreted as erroneous and be corrected. There are fivecorrection levels. The higher the filter power, the smaller differences from trendcurve are considered as errors.

Minimum Protection ZoneThe Minimum Protection Zone is a limit above which the Filter Powerdoes not adjust heart rate readings. Its function is the opposite of that of theFilter Power. For example, if an error is detected with a high Filter Powerthat exceeds the conditions on correction, a high Minimum Protection Zoneprevents the heart rate reading from being changed.

You can set the Minimum Protection Zone values between 1–20 bpm.

Filter Right to LeftThis function is used to process the heart rate curve from the right to the left asopposed to the default, which goes from left to right.

The function is worth trying, if the correction otherwise fails or the result of thecorrection appears unreliable. Such a situation may occur if at the same time asthe heart rate changes –increases or decreases– the recording malfunctions. Insuch situations, automatic correction cannot distinguish the erroneous readingsfrom the genuine changes in the heart rate. When heart rate data is processed inreverse order, the software may distinguish the changes and correctly correct theheart rate values.

Pressing the Preview button displays how the changes you have made arereflected in the result.

The OK button saves the adjusted settings and close the window.

Add additional information to a HR CurveYou can add additional information to a heart rate curve, such as lactic acidconcentration in the different stages of the exercise.

The additional information is added to the lap times.

The additional information is displayed on the Extra Data tab in the LapTimes window, as well as in a line graph in the heart rate curve.

If no information for extra data series is displayed in a Curve graph,open the Curve Properties window by double-clicking the heart rate curve.Select the desired additional information in the Show Extra Data Seriessection on the Advanced tab.

How to…• Define an Extra Data Series

• Add data to an Extra Data Series


How to define an Extra Data Series1. Open the exercise heart rate curve with the Open Exercise or

only the heart rate curve with the Open HR File function.

2. On the View menu, select Lap Times. You can also access theLap Times function through the shortcut menu that appears whenyou right-click a heart rate curve.

3. Press the Extra Data button.

4. In the Extra Data Series dialog window that appears, fill in thedesired information on the Serie 1 tab.

Name – The name of the additional information; e.g., LacticAcid.

Unit – The unit of measurement for the additional information;e.g., mmol/l.

Scaling – The maximum and minimum values on the scaleincluded in the heart rate curve. For lactic acid, for example, thesuitable values could be Max 30 and Min 0.

5. Close the dialog window.

A new Extra Data Series tab appears in the Lap Times window. The tabcontains a column with the name you entered above as the series name. In thiscase it would be Lactic Acid.

Up to three additional information series can be added to a Curve graph. To adda second series, select the tab for Serie 2 in the Extra Data Series windowand fill in the necessary information.

To remove an additional information series, simply remove the series name.

The Clear button removes all additional information defined for the graph.

How to add data to an Extra Data Series1. On the View menu, select Lap Times.

2. Select the lap time for which you want to add information, such asthe lactic acid concentration.

3. Press the Edit button.

4. Fill in the information on the Extra Data tab.

5. Press the OK button

The additional information is displayed at the selected lap time onthe Extra Data tab on the Lap Times window.

4. Repeat these steps to add the remaining readings.

6. Close the Lap Times window.

Use the CalendarYou can adjust the Calendar to suit your personal requirements andpreferences. It is a good idea to adjust the calendar settings so that issuesrelevant to the training can be seen easily

How to…• Open the Calendar


• Edit the Calendar

• Add information to the Calendar

How to open the CalendarThere are many ways to open the Calendar.

Option 1• On the Tools menu, select Calendar.

Option 2• Press the Calendar toolbar button.

Option 3• You can specify that the Calendar should be displayed as the first

view when you start the software. On the Options menu, selectPreferences, and open the General tab. In the Misc Settingspane, select Training Calendar for the Startup View list.

You can scroll through the weeks using the scroll bar in the right part ofthe view. Also a wheel mouse is a suitable tool for scrolling through thecalendar.

How to edit the CalendarYou can adjust the appearance of the Calendar using Active View Propertiesor Format View Elements on the View menu.

How to…• Adjust Calendar settings

• Adjust the appearance of the Calendar

How to adjust Calendar settingsYou can adjust the settings that affect how the Calendar looks in the CalendarProperties window that appears when you select Active View Properties onthe View menu. There are two ways to open the window:

Option 1• On the View menu, select Active View Properties .

Option 2• Right-click the Calendar and then select Calendar Properties



Selections on the tabs in the Calendar Properties window

General• Week Numbers displays the week numbers on the left edge of

the Calendar.

• Weekly Totals displays summary information of the week’straining in the column at the right edge of the Calendar.

• Day Notes displays the beginning of the text entered in theNotes section of the Day Information tab in the Calendar’s daybox.

• Exercise Notes displays the beginning of the text entered in theNotes sections of the Exercise tab in the Calendar’s day box.

• The Number of Weeks section is used for selecting whether theCalendar should display 2, 4, 6 or 8 weeks at a time. The smallerthe number of weeks, the more detailed the information that can beaccommodated on the screen.

Advanced• The Reset Default Settings button resets the values back to

their defaults.

• Save Settings on Exit selection saves the settings when thesoftware is closed. When the software is started the next time, thesoftware uses the settings you specified.

How to adjust the appearance of the CalendarYou can adjust the appearance of the Calendar using the Format ViewElements function. There are two ways to access the Format ViewElements window.

Option 1• On the View menu, select Format View Elements .

Option 2• Right-click the Calendar and select Format View Elements in


In the window that appears, you can adjust the colours, patterns and linethickness of the elements displayed on the screen.

• The Restore Default Settings button reverts settings to thefactory defaults.

How to add information to the CalendarTo add information to the Calendar, use the Diary. For instructions on fillingin information, see


As the Calendar only has limited space, not all information entered in theDiary is displayed in the Calendar.


Use the DiaryExercise information is entered in the Diary.

How to…• Open the Diary

• Record daily information

• Record exercise information

• Use the Training Diary window buttons

How to open the Diary

Option 1• On the Tools menu, select Diary. The entry window for the

Training Diary is opened for the current date.

Option 2• Double-click the date you want in the Calendar. The Diary is

opened for the selected date.

Option 3• Move to the desired date in the Calendar by using the arrow keys

and then press Enter, or select Open Selected Day to Diary inthe shortcut menu that appears when you right-click the selecteddate.

Option 4• Point the date with the mouse and right-click. On the shortcut menu

that appears, select Open Selected Day to Diary. The entrywindow for the Training Diary is opened for the selected date.

Option 51. Right-click the Calendar and select Go To Today or Go To

Date on the shortcut menu that appears. The Go To Dateselection opens a calendar in which you can select the desired date.

2. When the software has moved to the selected date, press Enter ordouble-click the date. You can also open the Diary by right-clicking with the mouse and selecting Open Selected Day toDiary.

In the calendar that appears when you select Go To Date, you canselect a date by clicking it. To change the month, use the arrows in the calendar.To open a list of months, click the name of the month. To change the year, clickthe year and then browse the years with the arrows that appear.

How to record daily informationOn the Day Information tab, fill in the general information related to the datethat is relevant to the exercise.


The following information can be entered on the Day Information tab:

• Resting HR

• Weight

• Orthostatic HR

• Sleep hours and pattern

• Weather and temperature for the day

• General notes for the day

• Additional information related to training, such asmassage and travelling

The Add New Exercise button adds a new tab for filling in exerciseinformation. If the exercise information has been transferred from a heart ratemonitor, the software has automatically created tabs for exercise information.

The information filled in on the Day Information tab can be viewedon reports.

1. Open a report. Double-click the report.

2. In the Report Properties window that appears, select a LineChart that is not in use on the Report Charts pane.

3. Press the Edit button

4. In the Edit Report Chart window that appears, open theGeneral tab and select in the Line Chart list the information thatyou want to view on the Report.

5. Close the window by pressing OK button. Close also the ReportProperties window.

When you add a line chart that contains the Value Markers but not aline, for example to a daily summarised training time report, you can easily viewthe massage frequency or number of days travelled. Specify the necessarysettings in the Report Properties window that appears when you double-clicka report.

• Select on the Report Charts pane the line chart that exist on thegraph and press the Edit button.

• Open the Patterns tab.

• Select the thinnest line weight and "colourless" line style. The"colourless" style is last on the list.

How to record exercise informationExercise information is filled in on the Exercise tabs. Each exercise has its owntab. The software automatically creates a tab when exercise information istransferred from a heart rate monitor.

If you have not used a heart rate monitor during the exercise, you can manuallyfill in the information. Press the Add New Exercise button on the DayInformation tab to add a new tab for filling in exercise information.

Always save the exercise using Save function if you have modified it andwant the changes to be reflected in the Exercise Time in HR Zones in the


Diary. When you press the Refresh button in the Training Diary window, thechanges are only updated in the HR zone information if you have saved the heartrate file.

In the General Exercise Information section, fill in the information thatdescribes the exercise.

• In the Exercise section entered exercise name or description isdisplayed in the exercise heart rate curve info box and in the OpenExercise window.

• The Sport section is used for selecting the sport type in theexercise. Sports are displayed in the order that they are arranged inon the Sports tab in the Edit Person Information window,accessible by selecting Person Properties on the Optionsmenu.

• Recovery and Feeling illustrated with facial symbols in theDiary window can be viewed as a line chart in a report.

• The exertion count, displayed in the Exertion section, illustratesthe strenuousness of the exercise.

• In the Notes section, you can enter notes about the exercise. Thesoftware uses the texts in this section when searching for exercises.You can enter the text that is to be used as a search criteria forexercises on the Advanced tab of the Search Criteria window,which appears when you press the Edit button on the OpenExercises window. When you start a search, the software inspectswhether this text is included in the Notes sections of theExercises tabs.

The beginning of the text in this section is also displayed in theNotes section of the info box for the exercise heart rate curve, aswell as in the Calendar.

• If you check Don’t show this exercise at reports, thesoftware does not include the exercise information in the reports.You can use this selection when, for example, a certain exercisedoes not meet the criteria set for exercises but, nevertheless, shouldbe included in the Diary.

The selection is also useful with Overtraining Tests; if youcheck the item, the software does not include the time informationof the overtraining test in the training time reports.

The Exercise Time in HR Zones section displays how the exercise isdistributed across the heart rate zones. The heart rate zones are specified on theHR Zones tab of the Person Properties function, accessible through theOptions menu. The software automatically distributes the exercise timeinformation across the heart rate zones. You can change the distribution made bythe software as you wish.

• You can update the time information in the Exercise Time in HRZones section to reflect the attached heart rate file by pressing theRefresh button. It is recommended that the heart rate zones berefreshed if the heart rate file has been adjusted. You can also usethe button if you want to refresh the heart rate zones to reflect yourselections in the exercise heart rate curve.

When you press the OK button to close the Diary window, the softwaresaves the information you filled in. If you do not wish to save the information,close the window by pressing Cancel.


Use the Training Diary window buttons

Remove• This button removes the exercise displayed on the tab and the

related heart rate file. You are prompted to confirm the bothdeletions before they are carried out.

Attach• The button is used to attach a heart rate file to the exercise or to

unlink the exercise and a heart rate file.

Info• The button opens a window that displays the information in the

heart rate file attached to the exercise.

Open• The button opens the heart rate file attached to the exercise. You

can also open the heart rate file by double-clicking the heart ratecurve miniature in the window.

Refresh• The button updates the time information in the Exercise Time in

HR Zones section to reflect the attached heart rate file. It isrecommended that the heart rate zones be refreshed if the heart ratefile has been adjusted. You can also use the button if you want torefresh the heart rate zones to reflect your selections in the heartrate curve.

Heart rate monitor button• The button that has a picture of a heart rate monitor can be used for

transferring and linking an exercise file from an S-series heart ratemonitor to the active exercise.

Use reportsExercises are analysed with the help of a variety of reports. The reportsgraphically display the information entered in the Diary and selected forreporting.

A report can be a bar or line graph, or a combination graph. One report caninclude one bar graph and up to three line graphs.

The software includes five basic reports. You can, however, change them toreflect you exercise analysis needs.

How to…• Edit report contents and appearance

• Report making tips


How to edit report contents and appearanceYou can modify the contents and appearance of reports in the ReportProperties and the Format View Elements windows.

The Report Properties window includes the most important selections thataffect the report. There are three ways to access the window:



Option 2• Right-click a report and select Report Properties in the shortcut

menu that appears.

Option 3• Double-click a report.

The dialog that appears contains four tabs.

Select the elements you want to include in the report from the tabs in thewindow. Some of the selections affect the contents of the report, while otherschange the way the report looks.

For instructions on working with these selections, click one of these links:

• General

• Data Range

• Sports

• AdvancedYou can change how the report looks using Format View Elements function.There are two ways to access the window:

Option 1• On the View menu, select Format View Elements, when a


Option 2• Right-click a report and select Format View Elements in the


Adjust the report elements as you wish. The settings you specify with theFormat View Elements function apply to all reports. The settings made in theReport Properties window apply to the current report.

GeneralThe name in the Report Name section is displayed in the Reports menu andas a tooltip in the toolbar. You can change it, if desired.

The Report Charts section displays the settings for the report being modified.After the bar symbol are displayed the current settings for the bar chart andbelow that the line charts settings.

Press the Edit button to open the Edit Report Chart window where you canadjust the report chart settings.


• In the Bar/Line Chart section, select the report contents. Thename and options in this section vary depending on the selectedchart type.

In the Chart Scaling section, select the maximum and minimumvalues for the Y axis of the report. Auto scales the axisautomatically.

In the Bar Summarising section, select the date range fromwhich the information is accumulated in one bar. In weekly reports,for example, the bar summarising value needs to be Weeks.

When you select Cumulative Bars, the software creates anaccumulation graph, in which the information of a bar is added tothe next bar, from left to right.

The HR Zones button opens the related window where you canselect the heart rate zones included in the report. The heart ratezones are specified on the HR Zones tab of the PersonProperties function, accessible through the Options menu. Thebutton is only available for the Time in HR Zones and Exertionin HR Zones selections in the Bar Chart section.

• On the Patterns tab, you can specify the bar colour and fill typefor the report, as well as the line colour and type for a line chart.

• On the Advanced tab, you can enable elements that make thereport easier to read.

The Value Markers selection displays markers in the line chart ofa report at the numerical value positions.

The Value Labels selection displays the numerical values usedfor creating a bar or line chart in the report.

The Total Labels selection displays the height of a bar on top ofit as a numerical value.

The Statistics selection displays a line graph in the report toillustrate the changes in the report. The type of the line graph isselected in the drop-down list in the same section. The AverageLine selection displays the average of the report as a line chart.The Trendline selection displays the trend of the report values.You can use the trend line to illustrate, for example, thedevelopment of kilometre speeds.

If you only want a line chart, select Not in use in the Bar Chartsection.

Date RangeOn the Date Range tab, specify the date range for which the report is created.You can define the date range either by dates or by selecting a period calculatedbackwards from the current date.

You can create two versions of the same report. An example: ExerciseTime Report. For the date range, select week with days summarised to firstreport version, and year with weeks summarised for the second one.


SportsOn the Sports tab, select the sports included in the report. The report can becomposed of all sports or of a maximum of five selected sports.

AdvancedOn the Advanced tab, you can enable elements that make the report easier toread.

• The Value Axis Gridlines selection displays horizontal lines thatmakes easier to illustrate the bar length and the variation in a linechart.

• The Date Axis Gridlines selection displays vertical lines thatmakes easier to illustrate the position of the bars.

• The Report Legend selection displays an info box with summaryinformation below the graph.

If you do not like the changes you have made, press the Reset DefaultSettings button to restore the factory default values.

If you want the report to open with the new settings when you next start thesoftware, check Save Settings on Exit. If you do not check this box, thesoftware will revert to the previously saved values.

The report settings are specific to each person and change when you switchthe person.

Report making tipsWhen you design reports, you should consider carefully the contents of thereport. The report layout is important also, so that essentials of the trainingwould be easy to analyse.

A few examples are listed below.

• Set the report colours so that essential issues, such as the amount ofintensive exercise, are shown with a visible colour. For example,the colour red is very visible.

• Select the details displayed in the reports so that relevantinformation can be easily visualised. If, for example, you do notneed all the numeric values, do not include the irrelevant values.

• The basic reports should be designed so that the most commonlymonitored items are displayed for exercises. For example, a goodsolution for an exercise time report is to set a month as the interval,sum it up per day and select the HR zones displayed. This allowsyou to quickly see the total amount of exercise and the distributionof exercise by HR zones. By zooming the report you can viewshorter periods, such as the most recent exercise week.


Process team informationThe exercise information processing in the software is based on teams and teammembers: persons.

Each person must be a member of some team. One person may be a member ofseveral teams.

How to…• Add a new team

• Edit team information

• Remove teams

• Add an existing team

How to add a new team1. On the Options menu, select Teams.

2. Press the New button.

3. Enter a name and abbreviation for the team. You can also assign ateam password. The coach can use the password to alter thepersonal information of the team members regardless of theindividual passwords that members have.

4. Add members to a team by using the Members tab.

Use the New button to define a new person to the software.

Use the Add button to add an existing person to the team.

5. Close the window by pressing the OK button.

How to edit team information1. On the Options menu, select Teams.

2. Select the team you want to edit and press the Edit button.

3. Adjust the team information as you wish.

Use the New button to define a new person to the software.

Use the Add button to add an existing person to the team.

If you are logged in as the coach, you can edit team memberinformation by using the Edit button.

You can use the Remove button to remove a team member from ateam. The function will only remove the person’s association withthe team, and not destroy the .ppd file that contains the person’sinformation. You can reinstate a removed person or add him/her toanother team by using the Add button.


How to remove teams1. On the Options menu, select Teams.

2. Select the team you want to remove.


3. Press the Delete button.

The software prompts you to confirm the selection before carryingit out.

4. Close the window.

The team is only removed from use and the list displayed in the Teamswindow. You can restore the team by using the Add button.

How to add an existing teamYou can restore a disabled team. If you remove a team by the Remove button,the team information, contained in a file, is not destroyed; it is stored on thecomputer’s hard drive and can be retrieved.

1. On the Options menu, select Teams.

2. Press the Add button.

3. In the Add an Existing Team window that appears, select thefile that contains the team information. A team file is named thename of the team.ptd.

4. Press the Open button. The software closes the Add an ExistingTeam window and adds the selected team to the list.


Note that the button names in the Add an Existing Team window aredisplayed in the language of the operating system.

Process person informationThe exercise information processing in the software is based on teams and teammembers: persons.

Each person whose exercise information is processed in the software must defineuser-specific information. The software automatically places the individualexercise and heart rate information in the person’s individual folder.

How to…• Add a new person

• Add an existing person

• Remove persons

• Edit person information

How to add a new personTo add a new person, specify the user information required by the software.User-specific information includes general personal information, information onthe sports and heart rate zones used in the exercises, measurement units and testvalues.

The software automatically creates a folder for the person in which theindividual heart rate and exercise information is stored.


Adding a new person

Option 11. On the Options menu, select Switch Person.

2. Select the team to which you want to add a new person.

3. Press the New Person button. The Create a New Personwindow appears where you fill in the information for the newperson.

The selections in the dialog are described in the section Setting personproperties.

Option 21. On the Options menu, select Teams.

2. Select the team to which you want to add a new person and pressthe Edit button.

3. Open the Members tab, and press the New button.

The Create a New Person window appears where you fill in theinformation for the new person.

The selections in the dialog are described in the section Setting personproperties.

Each person must be a member of some team.

How to add an existing personYou can add an existing person to a team. Each person must be a member ofsome team. One person may be a member of several teams.


2. Select from the list the team to which you want to add a person andthen press the Edit button.

3. Open the Members tab.

4. Press the Add button.

5. Open the folder of the person you want to add and select the file inthe folder named PersonName.ppd. Files with the .ppd extensioncontain individual person information.

6. Press the Open button. The software closes the Add an ExistingTeam window and adds the selected person to the team.


Note that the buttons in the Add an Existing Team window is displayedin the language of the operating system.

How to remove persons1. On the Options menu, select Teams.

2. Select the team from which you want to remove a person.




5. Select a person and press the Remove button.

The software prompts you to confirm the selection before carryingit out.


The Members tab can be opened also by double-clicking the teamname.

How to edit person information

Option 1• You can change the information of the active person using the

Person Properties function on the Options menu.

You can change the active person with the Switch Person function onthe Options menu.

Option 2You can use this method if you are logged in as a coach. If you log in as a coach,you can edit your team members’ information regardless of individualpasswords.


2. Select the team that contains the person you want to edit and pressthe Edit button.



5. Adjust the person information and close the window by pressingthe OK button. The selections in the dialog are described in thesection Setting person properties.

You can only log in as a coach if you know the password for your team.

The Edit button on the Members tab is only enabled for user who is loggedin as a coach. You can change your own personal settings using PersonProperties on the Options menu.

The Members tab can be opened also by double-clicking the teamname.


Edit exertion count valuesYou can use the exertion count to compare exercises with different intensityand different sport to each other. An exertion count is used for the comparison.The exertion count is generated from the exertion factor, duration of exercise andsport factor.

How to…• Edit exertion factors

• Adjust sport factors

Related topics:• Exertion count

How to edit exertion factorsYou can adjust the exertion factors used in the exertion count to bettercorrespond to your training.

1. On the Options menu, select Person Properties.

2. Open the HR Zones tab.

3. Enter the new values in the Factor fields for the HR zones.

The Zone Preview image in the top right part of the windowillustrates how the new settings affect the heart rate zone. The curve should besmooth and exponentially growing. A heart rate zone curve, when correct, isvery similar to, for example, the curve that reflects the increase of lactic acidconcentration in the blood during a treadmill test.

Related topics:• Exertion factors

• Exertion count

How to adjust sport factorsThe exertion count uses sport factors to reflect the strenuousness of sports. Youcan specify a sport factor, based on the subjective feeling of strain, for the sportsused in the training. You can specify a sport factor for new sports added to thesoftware and change the sport factors of existing sports to better reflect thesubjective perception of strain.

Setting/changing the sport factor1. On the Options menu, select Person Properties.

2. Open the Sports tab.

3. Select the sport whose sport factor you want to adjust and press theEdit button.

To add a new sport, press the New button.

4. Enter a new value in the Sport Factor section.


5. Press the OK button to save the changes and close the window.

Related topics:• Sport factors

• Exertion count

Perform the testsHow to…

• Perform the UKK Walking Test

• Perform Protocol Tests

• Perform the Conconi Test

• Perform the Overtraining Test

How to perform the UKK Walking TestThe 2 km Walking Test developed at the UKK Institute Finland is designed tomeasure the fitness level of healthy adults. The test is performed by walking 2km at a brisk but steady pace and recording the participant’s heart rate as well ashow long it took him to complete the 2 km. Polar Precision Performancecalculates a Fitness Index and a predicted maximal oxygen uptake.

According to studies carried out at the UKK Institute, the 2 km Walking Test issuitable for all people aged 20 to 65 who have no serious illnesses or disabilitiesthat prevent vigorous walking. The test is not recommended for children. Peopleolder than 65 years can take the test if they are healthy and exercise regularly.The test does not provide highly active, fit people with accurate results as itunderestimates their fitness level.

Further reading:

• Laukkanen R, Development and Evaluation of a 2-km WalkingTest for Assessing Maximal Aerobic Power of Adults in FieldConditions. Doctoral Dissertation. Kuopio University,Publications D. Medical Sciences 23, Kuopio 1993.

• Laukkanen R, Hynninen E (ed). Guide for the UKK Institute 2-km Walking Test. UKK Institute, 5th rev. ed., Tampere 1997.

• Laukkanen R, Kukkonen-Harjula K, Oja P, Rasanen M, Vuori I.Prediction of change in maximal aerobic power by the 2-kmWalk Test after walking training in middle-aged adults. Int JSports Med 2000; 20: 113–116 .

• Oja P, Tuxworth B (toim.) Eurofit for adults. Assessment ofhealth-related fitness. Strasbourg, Council of Europe, Committeefor the Development of Sport, and UKK Institute, 1995, s 42-5.

Taking the UKK Walking TestWhen performed for the first time The UKK Walking Test is recommended to bedone under the supervision of trained personnel. After that, the test can beconducted as a self-test. To ensure feasible and reliable results, use standardtesting conditions, proper guidance, correct measuring technology and accuratetest data. The state of health of the person to be tested must be assessed beforeperforming the test. This can be done by answering the questions supplied with


the test card. When preparing for and performing the Walking Test, follow theseinstructions:

1. Avoid smoking, heavy meals, and unusually heavy physical stressprior to taking the test. Abstain from alcoholic beverages orpharmacological stimulants. Fast for 2 to 3 hours before the test.

2. Wear suitable exercise clothing and sturdy shoes.

3. Warm-up before the test.

4. Start measuring your heart rate. Use a 5-second recordinginterval. Do not press lap times during the test.

5. Walk normally at a steady pace as fast as you can withoutrisking your health for exactly 2 kilometres. Do not speed walkor run.

6. After the test, stop measuring your heart rate and stretch yourmuscles.

The test should be conducted on a level track that is exactly 2,000 meters (1¼miles) long. The walking time is recorded to the nearest second and the heart rateis measured right at the end of the test. Due to the learning effect, use your firsttest attempt as a practice test when possible. The UKK Institute provides trainingfor instructors and material for calculating and analysing results.

Entering test data1. Select UKK Walking Test from the Tests menu.

2. Enter the following information in the dialog box that appears onthe screen.

3. When all the necessary data has been entered, press the Calculatebutton. The software calculates the test results and displays themon the Current Test Result and the Quick Report tab at thebottom of the window.

Person Information• By default, the software shows the current person as the test

person.

• The Person button is used to specify one of the people in thesoftware as the test person. To add a new person to the softwareuse the Switch Person function on the Options menu.

• If the test person's data is not in the software, enter it in the dialogbox. You can change the units of measurement on theMeasurement Units tab of the Person Properties on theOptions menu.

If the person performs the test frequently, it is worth adding that person'sdata to the software by using Switch Person on the Options menu. When thetest is performed for a person who is in the software, the test results are saved inthe person's database. For the people included in the software, you can see the 5latest test index values and it is easy to estimate how his or her fitness hasdeveloped.

If you do not perform the test for persons included in the software, but enterall the data in the dialog by yourself, the software does not save the test resultsfor the entered person. Instead it saves the data for the software person that isactive at the moment. However, the software calculates the test results using theentered values. You can print the test results calculated from the entered values


using the Print button in the dialog or copy them to the Clipboard to transferthem to other software by using Copy button.

Test Results• Date of the test – Enter the test date or select it from the

calendar opened by the down arrow next to the field.

You can change the year in the calendar by clicking the year and thenclicking the up and down arrows next to the year number. To display a list ofmonths, click the name of the month.

• Walking Time – Enter the walking time.

• Heart Rate – Enter the heart rate of the test person (bpm) at theend of the test.

If an error message appears on the screen indicating that the software cannotcalculate the index based on the data you have entered, check to see if the valuesare correct.

The software displays warnings if there are certain things in the test person's datathat prevent the software from producing reliable results. Such things could beage, weight or walking speed.

The Save button is used to save the test results to the person's database who isactive at the moment.

The Copy button is used to copy the test results to the Clipboard. You can thenpaste the results in other applications, such as a text editor.

The Print button is used to print out the test results.

Test resultsTest results are displayed on two tabs: Current Test Result and QuickReport.

Current Test Result tab

Body Mass Index (BMI)• Weight divided by height squared. The index is calculated using

kg/m2 regardless of the units you have chosen. Classification:< 20: underweight20–25: ideal weight26–30: moderately or significantly overweight> 30: obese (health risk)

Energy Expenditure• Energy consumed by walking during the test (kcal/kJ). Energy

expenditure calculation is based on walker’s speed and weight.

Fitness Index• The Fitness Index reveals the fitness level of the test person

compared to the average level in the same age and gender groupand is calculated on the basis of walking time, heart rate, bodymass index and age.

Fitness Category


• A qualitative evaluation of the test person’s Fitness Indexcompared to other women or men of the same age.

Predicted VO2max• The estimated maximal oxygen uptake (ml/min/kg) calculated on

the basis of walking time, heart rate, body mass index and age.Maximal oxygen uptake (VO2max) is the most common variableof aerobic fitness level and it improves as the fitness level rises.

Predicted HRmax• The estimated maximum heart rate of the test person, i.e., the

highest heart rate that the test person can be estimated to achieve.HRmax is estimated based on the oxygen consumption and walkingheart rate measured during the Walk Test. Maximum heart rate canbe used to define personal target zones.

Recommended Exercise Prescription• A brief recommendation of exercise frequency, duration and

intensity based on the Walk Test results.

Quick Report tabOn the Quick Report tab, you can see a bar chart displaying the Fitness Indexof the last five Walking Tests.

You have to press the Save button to display the Quick Report.

Interpreting test resultsTest results can be given as maximal oxygen uptake (ml/min/kg) or as FitnessIndex. The formula for calculating results is different for men and women,and the results are based on age, body mass index, walking time and heartrate at the end of the test.

Fitness Index 100 corresponds to the average maximal oxygen uptake amongthe test person's age group and sex. Values below 100 represent a below-averagefitness level and values above 100 represent an above-average fitness level.

If you perform the fitness test regularly, you can monitor your progress. The lessfit you are the easier and faster your fitness will improve if you start exercisingregularly. The test result is an indication of how to modify your exercise routine.The following table includes recommended exercise frequency and duration foreach fitness level:

Index Index Classification Exercise Frequency Duration< 70 Significantly below average 2–5 times a week 20–30 min

70–89 Slightly below average 3–4 times a week 30–40 min

90–95 Low average 3–4 times a week 30–40 min

96–105 Average 3–4 times a week 30–40 min

106–110 Good average 3–4 times a week 30–60 min

111–130 Slightly above average Every other day 45–60 min

>130 Significantly above average Every other day 60 min

As the UKK Walking Test measures the fitness level of the heart and circulatorysystem, so called cardiorespiratory fitness, the exercise recommendations refer toaerobic exercise. If your Fitness Index is below 90, you should increase yourexercise frequency to 3–4 times a week. Your exercise session should last 30–40minutes and your heart rate should be at the same level as during the Walking


Test. If your Fitness Index is 90–110, you should exercise every other day for 30min to one hour at a time at a heart rate level that is 10–20 beats per minutehigher than during the Walking Test. If your Fitness Index is above 110, you cancontinue your current exercise regimen.

How to perform Protocol TestsYou can use Polar Precision Performance to carry out personalised fitness tests,where you can define the stress structures as you like.

The tests are carried out as follows:

1. Specify the test method, stress structure and other details related tocarrying out the test using the Test Protocols function on theOptions menu.

2. Carry out the physical part of the test according to the structure youdefined. Record the test heart rate with a heart rate monitor.

3. Transfer the heart rate file for the test to the software and analysethe test using Protocol Test function on the Tests menu.

The software uses regression analysis to calculate, for example, the anaerobicthreshold heart rate and speed and estimates the maximal oxygen uptake.

Test instructions:• Specifying the stress structure

• Analysing tests with the software

• Carrying the test using lap times

• Test results

The taking of the Conconi Test is an example of using the ProtocolTest function.

Specifying the stress structureTo start carrying out your Protocol Test, you must specify the test method andstress structure used.

It is a good idea to control the test speed by using accessories that provideaudio or visual signals to help you maintain the correct speed. You can also use abicycle ergometer or a treadmill to maintain an even pace.

If you do not have access to these accessories, it is recommended to perform thetest by using the method where you record lap times during the test.

• Carrying out tests using lap times

Defining tests1. On the Options menu, select Test Protocols .

2. In the Protocol Choice window, select the test type. Select thetest type according to the results you want and the method bywhich you take the test.

• ConconiA Conconi type test allows you to estimate the anaerobicthreshold power of the test subject. The initial power and stressincrement used in the test must be specified according to the fitness


of the subject. Each stress increment must be equally long (i.e.,have the same energy consumption). In practice, the power thatcorresponds to the anaerobic threshold is located between 80–90 %of the corresponding maximal oxygen uptake value. This power isusually attained in 30–40 minutes.

• LactateYou can add the lactic acid values measured during the test to thetest by selecting Lactate. These values are used in determining theanaerobic threshold power. Generally speaking the anaerobicthreshold is set at a lactic acid concentration of 4 mmol/l. However,the reading is personal and may vary from individual to individual.

The power and duration of the stress increment should be setaccording to the test subject’s condition. During the short pauseafter each increment, a blood sample is extracted for determiningthe lactic acid concentration.

In practice, the power that corresponds to the anaerobic threshold islocated between 80–90 % of the corresponding maximal oxygenuptake value. This power is usually attained in 30–40 minutes.

• VO2maxThe maximal oxygen uptake (VO2max) can be estimatedaccurately with a breath analyser, which analyses changes in theoxygen concentration when you inhale and exhale.

The unit for oxygen uptake is millilitres per minute per weight unit(ml/min/kg). The VO2max values vary between 35–85 ml/min/kg,depending on the individual’s performance and sport.

The maximal oxygen uptake (VO2max) can also be estimatedwith a heart rate monitor and a test protocol defined for thispurpose.

The power and duration of the stress increment should be setaccording to the test subject’s condition. Stress must be increasedslowly to allow the subject’s metabolism to adjust to the changes.A suitable stress increment could be 3–5 bpm with a 1 minuteduration. Each increment must be equally long.

3. Press the New button. In the New Protocol File window, selectthe following:

Select the sport used for carrying our the test and for what variablethe stress is increased.

Running (Degree 1)Speed - Distance – During the test, the speed is increasedaccording to predetermined distances. The degree of speed, whichreflects external resistance, is 1.

Speed - Time – During the test, the speed is increased atpredetermined times. The degree of speed is 1.

Slope - Time – During the test, the inclination of the test platform(slope of ascension) is increased at predetermined times. Thismethod is applicable for tests conducted on a treadmill. The degreeof speed is 1.

Cycling (Degree 2)Speed - Distance – During the test, the speed is increasedaccording to predetermined distances. Use this speed/distancealternative if the inclination is large (>5%), because this renders thewind effect insignificant. This alternative is suitable for tests


carried out with a mountain bike. The degree of speed, whichreflects external resistance, is 1. As there are too many variablesthat are difficult to control that affect the calculation of maximaloxygen uptake, no VO2max value is shown in the test results.

Speed - Distance v2 – During the test, the speed is increasedaccording to predetermined distances. Select this speed/distancealternative if you carry out the test on a highway, because airresistance starts affecting the test results at speeds over 30 km/h (18mph). The degree of speed is 2. As there are too many variablesthat are difficult to control that affect the calculation of maximaloxygen uptake, no VO2max value is shown in the test results.


Speed - Time v2 – During the test, the speed is increased atpredetermined times. The degree of speed is 2.

Power - Energy – The test power is increased until a certainamount of energy has been expended.

Power - Time – During the test, the power is increased atpredetermined times. Used in tests carried out with a bicycleergometer.

Swimming (Degree 3)Time - Distance v2 – During the test, the subject attempts to swima predetermined, gradually increasing distance within a certaintime. The degree of speed, which reflects external resistance, is 2.

Time - Distance v3 – During the test, the subject attempts to swima predetermined, gradually increasing distance within a certaintime. The degree of speed is 3.

Speed - Distance v2 – During the test, the subject attempts to swima predetermined, gradually increasing distance at a certain pace.The degree of speed is 2.

Speed - Distance v3 – During the test, the subject attempts to swima predetermined, gradually increasing distance at a certain pace.The degree of speed is 3.

Diverse (Degree 1)Speed - Distance – During the test, the speed is increasedaccording to predetermined distances. The degree of speed, whichreflects external resistance, is 1.


Slope - Time – During the test, the inclination of the test platform(slope of ascension) is increased at predetermined times. Thedegree of speed is 1.

Cadence - Time – During the test, the cadence is increased atpredetermined times. The degree of speed is 1.

• Then re-select the test method: Conconi, Lactate or VO2max.

• Select the unit of speed.

• Select whether you want the stress increments to be calculatedautomatically. If you check this check box and then press the OKbutton in the New Protocol File window, the softwareautomatically calculates the increments according to the settings inthe Automatic Calculation window that appears.


4. Press the OK button. Adjust the remaining protocol settings in theProtocol Editor window that appears.

• Assign a name to the test. When you analyse the test results usingthe Protocol Test function, accessible through the Tests menu,you can select the test protocol used on the basis of the name youselected.

• If you have not selected automatic stress increment calculation, youcan specify the increments by pressing the New button.

• Using the Edit button you can edit the settings of an individualincrement step.

• Using the Delete button you can remove an increment.

• The Heart Rate Zones Information pane in the bottom of thewindow displays the heart rate zones used in the exerciseinstruction, which is part of the test feedback. Use the Edit buttonto edit the settings of an individual heart rate zone.

The Edit button is in use until you have selected heart rate zone on theHeart Rate Zones Information window.

5. When you have finished specifying the settings, close the windowby pressing the OK button. Also close the Protocol Choicewindow.


Analysing tests with the softwareOnce you have completed the physical part of a test according to the protocolyou defined, you can analyse the test with the Protocol Test function.

1. Transfer the heart rate file from the heart rate monitor or open apreviously transferred heart rate file.

2. On the Tests menu, select Protocol Test .3. In the Protocol Choice window, select the test protocol that

corresponds to the test you performed and press the OK button.

4. Select the additional settings required in the Test Informationwindow.

• In the Heart Rate Calculation section, select whether you wantto use the heart rate average of the entire lap or the final heart rateof the lap.

• In the Max. Heart Rate section, enter the subject’s maximumheart rate value that is used in calculation of the VO2max speed.

• The Max. Hr of the Test selection makes the software use themaximum heart rate in the heart rate file during calculation.

• You can add the subject’s weight in the Weight section. Thissection is not available if the test type in use does not make use ofthe person’s weight.

• Insert Events – Select this option if you want to add lap times tothe test, such as the time the test was started.

• The heart rate information for the test can include, for example, theheart rate information during the warm-up phase. Record a lap time


when you start the test according to the actual test protocol. SelectStart with Event Mark when you have marked the starting pointof the test using a lap time.

You can also mark the test termination time with an event mark. This is not,however, necessary. It is a good idea to mark the test termination time if youstop the test before the protocol-specified point.

• In the VO2max Calculation Factor section you can change theformula by which the VO2max value is calculated. You need to befamiliar with VO2max calculation before you can change theformula. Usually the default values provide a good result.

5. Press the OK button. The software calculates the test results.

You can display the lactic acid table in the Lactate test by right-clicking theregression graph and then selecting Edit Lactate Values in the shortcut menuthat appears. Select a stress increment and then type the lactic acid reading in theavailable section.


Carrying out the test using lap timesIf you do not wish to define the test protocol in advance or if you do not haveaccess to an accessory that would control the test pace (pacesetter, treadmill orbicycle ergometer), you can perform a protocol test using lap times.

Conduct the test on a track, for example, according to a stress structure youdesign. Store the lap time of each lap using the heart rate monitor. If you pause,for example to measure lactic acid values, also record these pauses. You can addlap times even after you have completed the test, or change erroneous valuesusing the Lap Times function on the View menu.

Analysing tests1. Transfer the heart rate file from the heart rate monitor or open a

previously transferred heart rate file.

2. On the Tests menu, select Protocol Test.3. In the Protocol Choice window, select Test with Event

Marks and press the OK button.

4. In the Event Mark Information window, set the required furtherspecifications:

• Select the sport used in the test.

• Select the test method (Conconi, Lactate or VO2max). For moreinformation on test methods, see Specifying the stressstructure.

• Select the degree of speed. For instructions on setting the degreeof speed, see Specifying the stress structure.

• Select the unit of speed used in the test.

• Fill in the lap distance between the event marks (usually the lengthof the track).

• Check Pause, if you paused between laps, for example to measurelactic acid concentration.


• Using the Edit button you can edit the heart rate zones used in theexercise instructions.

The Edit button is not in use until you have selected HR zone on the HeartRate Zones Information window.

5. Press the OK button. The software calculates the test results on thebasis of your selections.

The heart rate file must contain regularly recorded lap times for each lap inorder for the software to calculate the test results.


Test resultsThe software shows a similar regression graph for all test methods. The graphreflects how the test results have developed.

In addition to the graphical representation of the test results, the graph alsodisplays formulas and values used in the calculation, as well as numeric testvalues.

Information shown in the graph• Regression Formula – The formula used in calculating the

regression line

• Correlation Factor – The regression line factor

• Speed Deflection – The pace at the culmination point. Forexample, in Conconi-type tests, the culmination point, according toProfessor Conconi, indicates the speed at the anaerobic threshold.

• Recovery Time – The T/2 value; i.e., the time in seconds, is thetime after the stress period that is required for the recovery of theheart rate to the average of the final heart rate in the stress periodand the resting heart rate. An exponential function is calculated offive heart rate values, which are measured at the end of the test and15, 45, 75 and 105 seconds after the end of the test. It is importantthat the test be carried out according to the protocol. Otherwise, thecalculated T/2 value may not be correct.

The right side of the graph displays the stress increments with the related heartrate, speed and lactic acid information, if any.

If you think that the culmination point calculated by the software is notcorrect, you can change it to another.

• Move the mouse pointer to the culmination point suggested by thesoftware and then press and hold down the left mouse button.While holding the button down, move the mouse pointer to thepoint you want and then release the mouse button.

• If you change the culmination point suggested by the software, youshould attempt to locate the graph points as symmetrically aspossible with respect to the correlation line. When you change theculmination point, the software automatically updates all calculatedvalues.


You can see which graph point corresponds to which stress incrementby moving the mouse pointer over the graph point.

Training programmeThe Protocol Test function also produces a training programme based on thetest results.

To display the training programme, right-click with the mouse and selectTraining Programme in the shortcut menu that appears.

The Training Programme window contains the following:

• Essential test results: the culmination point (anaerobic threshold)and maximal oxygen uptake pace (km/h)

• Exercise paces suggested by the software (km/h and min/km) andexercise heart rates for different heart rate zones.


How to perform the Conconi TestThe Conconi Test is a simple method for measuring anaerobic threshold heartrate and speed as well as maximum heart rate and speed. The test is usuallyperformed as a running test, but other sports, such as cycling or swimming, canalso be used.

In the Conconi Test, the speed and exertion levels are gradually increased. Theheart rate readings are recorded using a heart rate monitor. Based on the speedincrease and heart rate readings, the software draws a curve showing therelationship between the variables.

During the test, the athlete runs at a speed determined by an electronicpacemaker. The starting speed is low. At the beginning of the test, the heart rateincreases in linear proportion to the increasing speed. The speed is steadilyincreased by every 200 metres until the athlete cannot anymore sustain therequired speed. According to Conconi, an Italian professor, the anaerobicthreshold is reached at the point in which the linear relation between the heartrate and speed changes into curvilinear.

Aerobic threshold can be estimated based on the anaerobic threshold. Studiesshow that the aerobic threshold is approximately 20 beats below the anaerobicthreshold.

The test can be continued until the maximum heart rate is achieved.

Test instructions:• Taking the physical part of the test

• Analysing measurement information with the software

Taking the physical part of the testThe test must be performed in the environment where the speed can be increasedin a controlled manner. To ensure reliable results, it is important to increase thespeed by exactly the same amount at each exertion level. An electronicpacemaker has proved to be the best tool to keep the speed at the correct level.


The progress of the test must be planned carefully: the starting speed, speedincreases and maintaining the speed.

It is essential that you are properly warmed-up before the test. In addition, youshould warm up the same way before each test.

A suitable lap length for the running test is 200 metres.

If the test is performed by running, cycling, bicycle ergometer, swimming test orusing any other sport, the speed must be increased in a controlled mannercorresponding to that stage/lap duration of running 200 m.

1. Press the lap time at the starting point. You can turn on the heartrate monitor earlier, for example for warming up. Use a 5-secondrecording interval.

2. Store lap times every time you have completed one lap. Record laptimes at exactly the same point. A minimum of 8 lap times isneeded for calculation, but to achieve more accurate results, record20 laps. Remember, however, that you have to steadily increaseyour speed.

If you analyse the test using the pre-defined test protocolinstead of using the lap time method, you need to take the laptime only at the start point.

3. Increase your speed slowly and gradually on each lap. Do notincrease it too quickly. Otherwise you will not achieve asufficiently high heart rate zone and the anaerobic threshold cannotbe defined.

4. Stop doing the test and turn off the wrist receiver after you havereached your maximum heart rate.

5. Download the test heart rate data into your computer.

Make sure you record your lap time at exactly the same spot each time.When using a bicycle ergometer, use the distance metre to record lap times. Ifyou miss a lap time, you can add it afterwards to the heart rate curve using View– Lap Times.

Another way of performing this test is by increasing the distance at each exertionlevel. The goal for a person using this method is to reach pre-defined markswithin a set time. At each exertion level, the marks are slightly further away.

Analysing measurement information with the softwareThe measurement information in the Conconi Test is analysed with the TestProtocols and Protocol Test functions. You can analyse a test either usinglap times method during or with a pre-defined test protocol designed for the test.

Analysing the test heart rate file using lap times method1. Transfer the heart rate file from the heart rate monitor or open a

previously transferred test heart rate file.

2. On the Tests menu, select Protocol Test .3. In the Protocol Choice window, select Test with Event

Marks.

4. In the Event Mark Information window, fill in the testinformation: Activity: running, Method: Conconi, Degree ofSpeed: 1, Unit: km/h, Lap Distance: length of the track you use,No pauses.

Press the OK button.


5. Fill in the additional information in the Test Informationwindow: Calculation: End Step Value or Step Average, Max. Hrof the Test.


The software calculates the test results and displays a regression graph. Whenyou move the mouse pointer above the upper green dot, you can see theanaerobic threshold pace and heart rate in the table in the right part of the graph.The row corresponding to the point in question turns into highlighted. The speedat the increment is also displayed in the bottom-left part, under SpeedDeflection.

Analysing the test heart rate file using test protocolsFirst design a test protocol with the Test protocols function.

1. On the Options menu, select Test Protocols .

2. Select Conconi and press the New button.

3. In the New Protocol File window, select: Running (degree1)/Speed - Distance, Conconi, km/h and Automatic Calculation.


4. In the Automatic Calculation window, fill in the following:Initial Speed: the initial speed you use, Maximal Speed: finalspeed of the test, Increment: speed increment; for example, 0.5km/h, Step’s Distance: the length of the lap, Pause: 0 seconds.


5. Assign a name to the test, such as Conconi test. Press the OKbutton. Save the test protocol. Close the Protocol Choicewindow.

Analyse the test heart rate file with the Protocol Test function.

1. Transfer the heart rate file from the heart rate monitor or open apreviously transferred test heart rate file.

2. On the Tests menu, select Protocol Test.3. In the Protocol Choice window, select the test protocol name

you assigned (Conconi test) under the Conconi section. Press theOK button.

4. Fill in the additional information in the Test Informationwindow: Calculation: End Step Value or Step Average, Max. Hrof the Test, Start with Event Mark.


The software calculates the test results and displays a regression graph. Whenyou move the mouse pointer above the upper green dot, you can see theanaerobic threshold pace and heart rate in the table in the right part of the graph.The row corresponding to the point in question turns into highlighted. The speedat the increment is also displayed in the bottom-left part, under SpeedDeflection.

The aerobic threshold heart rate and pace can be estimated by subtracting 20bpm from the anaerobic threshold reading.

If you think that the culmination point calculated by the software is notcorrect, you can change it to another.


• Move the mouse pointer to the culmination point (green point)suggested by the software and then press and hold down the leftmouse button. While holding the button down, move the mousepointer to the point you want and then release the mouse button.The software automatically recalculates all values according to thenew point.

• If you change the culmination point suggested by the software, youshould attempt to locate the graph points as symmetrically aspossible with respect to the correlation line.

How to perform the Overtraining TestThe Overtraining Test is planned to analyse the effects of training instandard conditions. The analysis is based on the measurement of heart rate andheart rate variability during supine rest and during active orthostatic test instandard conditions.

The software will tell you early enough if you have trained successfully or if youdemonstrate an impending overtraining state. If you have not demonstrated anyacute training effects or good recovery for a while it also recommends you toconsider checking your training schedule. You can direct your trainingsuccessfully by using the software and following the advice it gives afteranalysis. In that way you can keep the ratio of training and recovery right.

Test instructions:• Individual reference value measurements

• Measurement conditions and frequency ofmeasurements

• Performing the measurement

• Performing the Overtraining Test in the software

• Analysis of the results

Individual reference value measurementsIn order to get reliable results you should determine your own reference valuesfor the heart rate parameters. Your new measurements are compared with thereference values. The reference values are not absolutely stable until you havemeasured 20–30 tests.

The reference value measurements can be done in the beginning of a trainingyear or at some other time point that you want to use as a reference for the latermeasurements. Reference values are updated after every test unless you prefernot to include the latest analysed test to the database.

Resting heart rate increases during a detraining period which can also inducesimilar changes as overtraining or overreaching. These changes will not be seenafter two or three days resting after a heavy training period but they can be seenafter one week's detraining. However, even though heart rate can change in oneweek, performance will not worsen in that time. Performance starts to decreaseafter a few weeks of resting.

After a short detraining period of 1–2 weeks, the Overtraining Test results maygive Acute training effect and/or Overreaching easily. After starting thetraining again, you should get Maintaining effect or Good recovery as a resultfrom the Overtraining Test.

When the detraining period is longer, we recommend you to restartcollecting your reference values from the beginning. Also e.g. sicknesses,


travelling or environmental changes in altitude and temperature affect heart rateand heart rate variability parameters and may give confusing results.

Measurement conditions and frequency ofmeasurementsWe recommend you to perform the Overtraining Test 2–4 times a week. Themore frequently you measure the better. Some athletes do it every day and thatgives them good information on recovery from the training they have doneduring the preceding days.

If the test is done once a week, you should always do it after a light training orresting day. Heart rate and heart rate variability parameters have a normalcircadian variation of 24 hours. This is one reason why measurements arerecommended to be repeated at about the same time every day.

To control the influence of exterior factors, such as light or room temperature,the measurements are recommended to be repeated in the same place. Previousmeal, alcohol, tobacco, coffee and drugs also influence the results. As a result, agood way to control several of these factors is to make the measurements inthe morning soon after awakening and before breakfast.

Performing the measurementThe measurement consists of two parts: a resting supine measurement and anactive orthostatic test.

The duration of the measurements can vary in the limits mentioned below butyou have to use the same duration in the repeated measurements. The longertime periods are used the more reliable are the results.

During measurement you should not do anything else. Do not speak or moveduring supine or standing phase.

Performing the test1. Resting supine measurement

Stay lying in a supine position for 3–5 minutes or until your heartrate becomes steady. After that, start R-R measurement accordingto the instructions of the heart rate monitor. The supine recordingtime should be at least three minutes but we recommend fiveminutes. The longer the duration the more reliable is the result.

2. Orthostatic test

Right after the supine resting period, perform the orthostatic test.Press the red button to mark the standing up timepoint. Stand upand stay standing at least for three minutes. When you finish thestanding, stop the recording.

The standing up should always be done similarly with as smallmuscle activity as possible. Similarly, during standing you shouldnot move or speak.

Overtraining Test can only be performed using heart rate monitor that canstore data in R-R interval mode. You can use Polar S810 or Polar Vantage NV.

Pressing lap time may cause incorrect values in heart rate curve. Youcan avoid this by adding the standing up timepoint afterwards using Add laptime function in Polar Precision Performance SW.


Performing the Overtraining Test in the software1. Transfer the measured data into the software. If you have

transferred the data earlier, open the heart rate curve of the test.

2. Choose Overtraining Test from Test menu.

3. Press New button.

The computer calculates the results. The immediate results areshown in Overtraining Test Results window. You can add anote where you can tell what kind of training you have done duringthe past few days, for example.

The software needs to know the timepoint of standing up. If you have notmarked it by pressing the lap time you can add it using Add lap time function.

• Set the cursor, the vertical line, to the timepoint you stood up. Pressthe right button of the mouse and choose Add lap time from theappearing short cut menu.

Overtraining Test window• Overtraining Test Results shows the state of your body using

coloured balls and number values. You can see the date of the testand the note you have attached to the test.

• Selected Test Item verbally shows the test result of the selectedtest in the list above. The meter shows if you are in a red, yellow orgreen area of the exertion state.

You can afterwards look at these verbal results of the tests bychoosing the test of the Overtraining Test Results window.

• The Latest Test Results shows how the Overtraining Index(OT) has developed. When you have recovered well, the indexvalues are positive (near +1) and when you are stressed or tiredafter hard training, negative (near –1).

The unit of the OT-index is standard deviation of your ownreference values.

The Overtraining Test has nine different states that show the exertion levelof your body. You can read the declarations of these from chapter Analysis ofthe results. These states are divided into three classes that are shown by colouredballs. The balls clearly show you the exertion state of your body.

The Delete button removes the results of the selected test. The software asks toconfirm the selection before it will be performed.

The Restart button begins the collecting of reference values from thebeginning.

• It is advisable to restart collecting your reference values from thebeginning when the detraining period is longer due to e.g. sicknessor injury.

If you have restarted the calculation by accident and you would like touse the earlier measured reference values, it is possible to cancel the selection.You need to delete the test you have defined for starting point of newcalculation. Now the software uses the reference values from the latest definingfor calculation point.


When you transfer the heart rate file of the Overtraining Test to thesoftware it will be processed as an exercise and the software creates an exercisetab in the Training Diary window. If you do not want to include the test intraining select Don't show this exercise at reports.

Analysis of the resultsThe software will give the analysis of previous training effects by the means ofthe heart rate and heart rate variability calculations during the whole recordingperiod by comparing the present value to the previous reference mean values.The analysis is based on the differences from the previous mean/reference and ittakes into account individual differences in the reference value.

The test gives verbal feedback of the exertion state in addition to index valuesand graphic information. The feedback sentence verbally describe what the ninestates of the Overtraining Test means in practice.

The verbal feedback of the Overtraining TestGood recovery/Positive training effect

• You have recovered well and can go on training as scheduled.

Maintaining effect

• Your training may not have been very stressful or demanding, oryou may not have recovered especially well.

Still maintaining effect, should you check your training program?

• You have not had an Acute training effect or Good recovery for awhile. Do the next test after a light training or resting day!

Still maintaining effect, has your training been effective?

• Or have you rested enough lately? Do you have some other stress?

Acute training effect/other stress/sickness

• You may have exercised intensively in the previous day(s) or hadsevere stress effect for a short time ago. The recovery takes one ortwo days of resting or light training. Also psychological stress,fever or flu can give the same kind of symptoms. If your valueschange without any noticeable reasons, you may have ahidden/latent disease.

Still acute training effect, do the next test after a light training or restingday!

• You have had Acute training effect a few times lately. You mayalso purposefully overreach. To control your recovery you could dothe next test after light training or rest.

Overreaching (short-term overtraining)/other stress

• You might have had a heavy training period for several days orweeks. You should have a few days' light training and restingperiod. The longer the time during which the overreaching hasdeveloped the longer it needs to recover.

Sympathetic or mixed overtraining (long-term overtraining)

• You may have had a too heavy training period for a long time andthe recovery time has not been long enough.


• If this is true, you demonstrate overtraining state and have torecover by doing light mixed training and resting. You can repeatthe measurements within next few days and compare the values tothe reference ones and thereafter to the baseline values. You shouldalso observe if you have some other signs and symptoms ofovertraining.

• The longer it takes to recover the worse is the overtraining state. Ifthe recovery takes a few days or a week, the overtraining has beenmild. If it takes more than one week, it is necessary to forget yourtraining schedule for a while and exercise lightly in some otherway. The recovery may take weeks or months. Thereafter werecommend you to measure a new baseline.

Danger of exhaustion, you may be developing parasympathetic overtraining

• You may have trained lots of low intensity training for a long timeperiod and recovery times between exercises have not been longenough. You may have noticed the marks of overreaching orsympathetic overtraining but not rested enough after that.

• You have to ask questions of yourself: Have you trained with highvolumes and/or monotonously? Do you feel that you can not get allof your power out in competitions or intensive exercises? Has yourmaximal heart rate decreased? If the answers are positive, youdemonstrate an overtraining state and have to concentrate torecover by light mixed training and resting and sometimes shorthigh intensity training sessions.

• You can repeat the measurements within next few days. Youshould also observe if you have some other signs and symptoms ofovertraining. The longer the recovery takes the worse is theovertraining state. Usually the recovery takes more than one week,and it is necessary to forget your training schedule for a while. Insome cases the recovery may take weeks or months. After that werecommend you to measure a new baseline.

• If you suspect that you could have some problems with your healthand/or you feel unsure, we recommend for you to consult a doctoror an experienced coach.

Make a scatterogramA scatterogram is a dot graph that allows the body’s state and heart rateadjusting system to be monitored. Scatterograms indicate, for example, howrelaxed or stressed the body is.

The scatterogram is a researcher’s tool. It takes experience and skill to analyseit.

• About scatterograms

• How to make a scatterogram graph

About scatterogramsScatterograms are analysed by inspecting the graph shape and the differentdeviations in it. For example, deviations from the heart rate are shown as dotsdetached from the other dots. Different indicator figures calculated from thegraph also provide more information on the R-R intervals.


The shape of the scatterogram reflects the condition of thebodyA scatterogram is made of the dots formed by consecutive heart rate intervals.The unit of measurement in the graph on both the X and Y axes are milliseconds(ms) or beats per minute (bpm), whereby heart rate intervals have individuallybeen converted to the corresponding heart rate readings. The first heart rate valueis placed on the X axis, and the next on the Y axis. The other measurementreadings are placed according to the same principle. The dots form a scatteredgraph, called a scatterogram.

The size of the scatterogram graph reflects the magnitude of the heart ratevariation. Issues related to the body’s condition can be determined from the sizeand shape of the graph. For example, the heart rate increases when you inhaleand decreases when you exhale. The magnitude of this variation is shown in thescatterogram graph. The more relaxed and deep the breathing is, the broader thegraph is.

Graph indicators – SD1 and SD2Standard deviation can be used to reflect heart rate deviation. Standard deviationindicates how much individual measurement results differ from the average.

Two standard deviation values, SD1 and SD2, are calculated from thescatterogram.

SD1 is calculated according to the graph’s vertical diameter, and SD2 iscalculated according to the horizontal diameter (y=z).

If rapid changes occur in the heart rate, SD1 is large. The more there is totalfluctuation in the heart rate, the higher SD2 is. SD1 reflects the fluctuation ofconsecutive heart rate intervals, and SD2 a slower fluctuation.

Scatterograms are prone to errorsScatterograms are very sensitive to erroneous measurement results andarrhythmia. Before making a graph, it is a good idea to process the heart rate fileusing automatic error correction.

Heart rate monitors are not, however, the correct tool for analysing arrhythmia.An ECG graph is required for reliable interpretation of arrhythmia, and heart ratemonitors do not save ECG information.

The scatterogram is drawn on the basis of the selections made in theheart rate curve. You can inspect the changes in the graph by selecting differentperiods containing different heart rates in the heart rate curve.

How to make a scatterogram graph1. Open a heart rate curve saved in R-R format.

2. On the View menu, select Scatterogram or press theScatterogram button on the toolbar.

3. Adjust the selections or scatterogram settings as you wish.

Although scatterograms originally were designed to represent only R-Rintervals, the software also creates scatterograms for heart rate data measuredwith other recording rate. These scatterograms cannot, however, be interpreted inthe same way as a scatterogram representing an R-R interval.


Make exercise setsThe S-series heart rate monitors allow you to create exercise models, from whichyou can select the correct settings for an exercise when you start exercising. Theheart rate monitor provides guidance during the exercise with audible and, insome models, symbolic signals. The settings can be adjusted with the computeror the heart rate monitor’s buttons.

The exercise models in the Polar S210, S410, S510, S610 and S710 heart ratemonitors are called exercise sets. An exercise set can be created for either basictraining or interval exercise. Basic training refers to an even-paced exercise,which lacks the recovery periods characteristic of interval exercise. The settingsinclude the different parts of the exercise, including, for example, the duration ofthe warm-up and work periods and the exercise heart rates used in them.

The most convenient way of adjusting the settings is to use Polar PrecisionPerformance software. The settings are transferred from the computer with aPolar Infrared or Polar Uplink connection to the heart rate monitor.

The software includes five complete exercise sets. You can adjust these sets asyou wish.

How to…• Make an exercise set for basic training

• Make an exercise set for interval training

How to make an exercise set for basic training1. On the Tools menu, select HR Monitor Connection.

2. Press the Skip button on the Infrared Connection window.

3. Open the Exercises tab.

This tab displays the ready-made exercise sets in the software. Youcan make your own exercise sets by adjusting these sets. Theheart rate monitor has room for five exercise sets.

4. Select the exercise set you want to edit and press the Edit button.

5. Select Basic Training as the exercise type and press the OKbutton.

Basic Training refers to exercise that lacks the recovery periodscharacteristic of interval exercise.

6. Plan the exercise by adjusting the settings on the tabs.

• On the General tab, you can name the exercise set, such asLongRun or Hard.

• On the Timers tab, you can specify up to three timers.

• On the HR Limits tab, you can specify the heart rate limits used inthe exercise.

• On the Recovery tab, you can specify the settings used forrecovery calculation.

The Time selection displays exercise feedback after the exercise toindicate how many beats the heart rate has dropped after thespecified time.


The End Heart Rate selection displays exercise feedback afterthe exercise to indicate the time it took for the heart rate to drop tothe specified reading.

The Distance selection displays exercise feedback after theexercise to indicate how many beats the heart rate has dropped afterthe specified distance has been travelled. This selection is onlyavailable for the Polar S510 and S710 models.

7. Close the window by pressing the OK button. The software savesthe settings you have specified.

8. Transfer the exercise to the heart rate monitor by pressing theTransfer button. In the Transfer to HR section you can selectwhether all the exercise sets or only the selected set is transmittedto the heart rate monitor.

Using the Reset button you can reset the exercise set settings of the selectedexercise to their factory default values.

Using the Open button you can open a previously created and saved exercise.The retrieved exercise is stored in the selected exercise slot. Exercise set fileshave the extension .pes.

The Save saves the selected exercise set in a selected folder.


If you place the heart rate monitor in front of the infrared window when youselect HR Monitor Connection, the exercise settings in the HR monitor aretransferred to the software.

You can use timers in Basic Training exercises; for example, as anindicator of when you should turn back or take drink.

How to make an exercise set for interval training1. On the Tools menu, select HR Monitor Connection.

2. Press the Skip button on the Infrared Connection window.

3. Open the Exercises tab.

This tab displays the ready-made exercise sets in the software. Youcan make your own exercise sets by adjusting these sets. Theheart rate monitor has room for five exercise sets.

4. Select the exercise set you want to edit and press the Edit button.

5. Select Interval Training as the exercise type and press the OKbutton.

6. Plan the exercise by adjusting the settings on the tabs.

• On the General tab, you can name the exercise set. The ExerciseSummary frame displays a graph of the exercise you havecreated.

• On the Warm-Up tab, specify the settings for the warm-up part ofthe exercise. The Manual selection allows you to end the warm-upand start the interval period by pressing the red button on the heartrate monitor.

• On the Intervals tab, specify the settings for the interval period inthe exercise.


In the Work Period frame, specify the settings for the intervals.The Manual selection allows you to end an interval period andstart a recovery period by pressing the red button on the heart ratemonitor.

In the Recovery Period frame, specify the settings for therecovery periods between the intervals.

• On the Cool-Down tab, specify the settings for the cool-down partof the exercise.The Manual selection allows you to end the cool-down bypressing the red button on the heart rate monitor.

7. Close the window by pressing the OK button. The software savesthe settings you have made.

8. Transfer the exercise to the heart rate monitor by pressing theTransfer button. In the Transfer to HR section you can selectwhether all the exercise sets or only the selected set is transmittedto the heart rate monitor.

Using the Reset button you can reset the exercise set settings of the selectedexercise to their factory default values.

Using the Open button you can open a previously created and saved exercise.The retrieved exercise is stored in the selected exercise slot. Exercise set fileshave the extension .pes.

The Save saves the selected exercise set in a selected folder.


If you place the heart rate monitor in front of the infrared window when youselect HR Monitor Connection, the exercise settings in the HR monitor aretransferred to the software.

It is worth creating exercise sets for all the exercises you use and storethese on your computer. When you need the exercise, you can easily transfer theinformation to a heart rate monitor with the infrared or Polar Uplink connection.

Export HR dataHow to…

• Export heart rate values

• Export graphs

How to export heart rate valuesUsing the Export as Text function you can export the heart rate values of theexercise to another software and use that software to analyse the heart rate data.This function allows you to save the heart rate data as an ASCII text file. Youcan then open the exported file in other programs.

Saving heart rate data as text1. Open an exercise or a heart rate file.

2. On the File menu, select Export as Text.


3. Select the folder where you want to save the text file. Enter a namefor the file and press the Save button.

4. Open the file, with the extension .txt, in the software of yourchoice and use that software to analyse the data.

If you make selections on a heart rate curve, the heart rate data are savedaccording to the selections.

How to export graphsUsing the Copy function you can copy the active graph to the Clipboard. Thecopy contains all elements displayed on the screen.

Copying a graph1. Open an exercise or a heart rate file.

2. Open the graph you want to copy.

3. On the Edit menu, select Copy.

4. Paste the copied graph to the destination software by the Pastefunction.

You can also copy Reports to the Clipboard.

Use the Team Exercise SummaryThe Team Exercise Summary is designed for analysing simultanously theexercise data of several persons in the same team.

The analysis is performed with the selections made in the exercise i.e. you canselect the desired periods (drills) in the exercise for closer examination.

How to open the Team Exercise Summary graph1. Login as a coach to enable the feature.

2. Select a person from the team you like to analyse.

3. Select Open Exercise in the File menu to open the desiredexercise.

4. Select the desired periods (drills) in the HR curve. For moreinformation of making selections you find in the How to makeselections in the HR curve pages.

5. Select Team Exercise Summary from the Tools menu or clickthe Team Exercise Summary icon on the Toolbar.

How to edit graph contents and appearanceYou can modify the Team Exercise Summary graph in the Team ExerciseSummary Properties dialog. You can open the dialog for example by right-clicking and then selecting Team Exercise Summary Properties in theshortcut menu. For more information of the selections click the link below.

• Active View Properties for Team Exercise Summary


E-mail exercise dataTo send your exercises via e-mail you can use all e-mail programs. With MAPIbased e-mail programs (e.g. Microsoft Outlook, Microsoft Outlook Express,Netscape Communicator, Yahoo Messenger, Hotmail or Eudora) the e-mailprogram is opened and the e-mail for sending the exercise information is createdautomatically.

When using e-mail programs that do not support MAPI e-mail system, forexample Lotus Notes, the e-mail must be created manually. The user shouldcreate a new e-mail and attach the exercise data package automatically createdby Polar Precision Performance SW.

The exercises and the heart rate files that can be seen in the Calendar areincluded to the zipped file.

How to…• Make the e-mail

• open the exercise data in the target computer

How to make the e-mail1. The e-mail is defined in the Send Exercise Data via E-Mail

box. You can access the box in three different ways:

* Select File – E-mail Exercise Data.

* Select the desired day in the Calendar. Then right-click and selectthe E-mail Exercise Data in the shortcut menu that appears.

* Open the Training Diary dialog for the desired day e.g. bydouble-clicking the day in the Calendar view. Then open the DayInformation page and click the E-mail Exercise Data button inthe lower right corner.

2. Define the date range.

3. Click the OK button. The e-mail program is opened and the e-mailis created automatically.

* If your e-mail program is not MAPI based, the e-mail sendingmust be performed manually. Open a new e-mail message. Thenattach the created files for the e-mail. You find them in the Outboxfolder under your person folder in the Polar Precision Performancefolder The Outbox folder is located by default C:\ProgramFiles\Polar\Polar Precision Performance\Person's name\Outbox.Attach all files in the folder (the .zip file(s) and the .ppd file).* Include also the information text in the end of the SendExercise Data via E-Mail box. The text can be copied to theWindows Clipboard by selecting the text, right-clicking and thenselecting Copy in the shortcut menu.

4. Finish and send the e-mail.

On some computers you may find problems when using the E-mail ExerciseData feature with Microsoft Outlook version 97, 98 or 2000 that is included e.g.to the Microsoft Office package. In that case, you need to disable the automaticmail system detection and create the e-mail manually.

• Select Options – Preferences and open the General page.From the Misc Settings section, uncheck the Automatic MailSystem Detection box.


If your e-mail program supports MAPI e-mailing system but it is not openedautomatically, check that the Automatic Mail System Detection feature ison.

The Selected day's exercise data item is used for sending the exercisedata of one day. It is enabled only when opening the Send Exercise Data viaE-Mail box from the Calendar or from the Diary.

The e-mail program that is automatically used with Polar PrecisionPerformance software is set by default in the Microsoft Internet Explorerprogram settings. You can change the default e-mail program in the followingway:

• Open MS Internet Explorer. Then select Tools – InternetOptions and open the Programs page. You can change the e-mailing program in the E-mail field.

The automatic e-mailing feature can be used for sending up to two yearsof exercise data at one time.

How to open the exercise data in the targetcomputerTo open the mailed exercise data in the Polar Precision Performance SW in thetarget computer e.g. your coach's computer, you need to extract the receivedfiles.

1. Place the received files to the Inbox folder under sender's personfolder. Person folders are named based on person's name. You findthe person folders under the Polar Precision Performance folder.

2. Start the Polar Precision Performance SW. The files are unzippedautomatically to the right locations. If you have the software openwhen attaching the files to the Inbox folder close the software andthen reopen it to extract the files.

When the files have been extracted they will be deletedautomatically from the Inbox folder.

When you are attaching the e-mailed exercise data for the first time theperson should be created to the appropriate team. For more information ofcreating a new person see the page How to add a new person. The first and lastname information is needed for the new person only. The other information isfilled automatically in the unzipping process.

Draw a logo for HR monitorYou can transfer images created with the software to the display of Polar S610,S710 and S810 heart rate monitors. To draw the images, use the Logo tab in thePolar S-series Monitor Connection window.


Drawing a logo1. On the Tools menu, select HR Monitor Connection and open

the Logo tab.

2. Draw the image you want in the Logo grid.

Move the mouse pointer to box and press the left mouse button. Todraw in several boxes, press and hold down the left mouse button,and drag the mouse across the path you want to draw in.

To erase a box, right-click it.

To erase the entire grid, press the Clear button.

3. Use the Save button to save the icon in the selected folder.

4. Use the Transfer button to transfer the icon to a heart ratemonitor.

Place the heart rate monitor in front of the infrared window, if youare using infrared connection, or in front of the computer speaker,if you are using Polar Uplink connection.

Press the Transfer button. The software transfers the logo youcreated to the heart rate monitor display.

Using the Open button, you can bring logos you have saved. The logos have.pmb extension. You can edit and transfer these images to the heart rate monitor.

Use the Invert button to create a negative image.

To save a sound file created from the image, press the Export Wave button.


Edit HR zonesThe heart rate zones, displayed on the HR Zones tab of the PersonProperties function, can be adjusted to better suit your training.

Changing heart rate zone names and limits1. Select a heart rate zone name and enter a new name.

2. Select a heart rate zone value and enter a new value. You can alsoselect a new heart rate value from the drop-down list in the HRZones pane.

3. If desired, change the exertion factors and maximum exertion valueas well as the abbreviations displayed in reports.

The changes are illustrated in the Zone Preview pane.

Calculation principles for heart rate zonesYou can define the heart rate zones either as absolute beats per minute or as apercentage of the maximum heart rate for the specific sport.

• If you select HR Values in the Calculation Method list, theheart rates are defined as absolute values. You can specify theinitial and terminal heart rate values for each heart rate zone. To setthe maximum heart rate for the heart rate zone definition, use theTest Values tab. The software uses the same maximum heart ratefor all sports.

• If you select % of Sport Max HR in the Calculation Methodlist, the heart rate zones are defined as a percentage of the


maximum heart rate of the sport. The software will now considerthe sport-specific maximum heart rates, specified on the Sportstab, and calculate the heart rate zones for the exercise according tothe sport-specific maximum heart rate. Use this selection to usesport-specific maximum heart rates and divide the heart rate zonesby sport.

Related topics:• Exertion factors

Use the Exercise ConverterThe exercise data saved with previous Polar software can be imported to PolarPrecision Performance SW 4 by using the Exercise Converter tool.

1. Select Options – Switch Person and select the person to whomyou would like to import the data.

2. Select File – Exercise Converter. Then press the OK button.

3. Click the folder button and open the folder that the .INI filementioned below exists. If you are converting the data from PolarHorsetrainer SW 1.1 open the folder that have HORSES10.INI.

4. Select the team and the person who's data you would like to importfor the active person.

5. Select the data range. It is recommended to use the default settings.

6. Click the OK button.

7. Select the sport and click the Edit button. Then select thecompatible sport and press the OK button. You can also make theselection by double-clicking the desired sport.

If you have used sport categories in the previous software check theSpecify sports by categories item.

With the New button you can create a new sport if the requiredsport does not already exist. If you would like to use the same sportfor the all sport/category combinations select the Apply the samesport to all categories of old sport item.

8. Then click the Start Conversion button to import the exercisesto PPP SW 4. You can cancel the entire process by clicking theCancel button. The conversion will take approximately 30–90seconds.

All the combinations need to have a counterpart. If there is displayedcombination (sport + category) that does not exist, you can create a "virtual"sport for this combination. You can remove the unnecessary sports after theconversion in the Person Properties dialog on the Sports page.

You can remove the feature from the menu after performing theconversion.

* Select Options – Preferences and open the Features page. Then untickthe Exercise Converter box in the Features list.


If there are more than 10 exercises per day only the first 10 exercises will beconverted.

Use the Lap CalculatorUsing the Lap Calculator you can calculate the lap times needed to attain acertain total time.

Calculating Lap Times1. On the Tools menu, select Lap Calculator.

2. In the Lap Distance field, enter the length of the track. Ifcalculating the time for a kilometre, enter 1000 in this field.

3. In the Total Distance field, enter the length of the competition inkilometres or miles, depending on the units of measurement in use,specified on the Measurement Units tab in the PersonProperties function.

4. In the Finish Time field, enter the finishing time you areattempting to reach. The finishing time is entered in the formathh:mm:ss. Note that the numbers are separated with a colon.

5. Press the Calculate button or press Enter.

If you enter readings with decimals in the Lap Distance field, you have touse the point as a separator.

The Total Distance field can accommodate up to three digits after thedecimal point. For example, you can enter 42.195 km as the distance for amarathon.

Calculated competition informationThe Steady Pace Lap Info table lists the competition information calculatedfrom the information you have entered:

• The number of whole laps and the length of a partial lap, if any.

• The lap time required to attain the target finishing time.

• The speed required to attain the target finishing time.

• The lap time table, which displays the development of the totaltime according to the value specified in the Lap Distance field.

Lap 0 refers to the length and duration of the partial lap.

Printing the lap time table1. Copy the lap time information to the Clipboard by pressing the

Copy button.

2. Paste the information from the Clipboard to another software, suchas WordPad.

3. Use that software to print the table.

You can use the Lap Calculator to plan a suitable competition pace.Change the finishing time to see how the change is reflected in the speed.


The speed is provided in the format selected on the Measurement Units tab inthe Person Properties function. The formats are km/h, min/km, m/s, s/100m,mph, y/s, min/mile or s/100y.

Use passwordsYou can protect your exercise information against unauthorised use with apassword.

Setting a personal password• On the Options menu, select Person Properties. On the

General tab, enter a password in the Password field. Themaximum length of a password is 20 characters.

• Close the window by pressing the OK button.

Removing a personal password• You can disable a password by simply clearing the Password

field.

Setting a team passwordDuring the team definition stage, a password can be specified for a team. Theteam password is used for logging in as a coach, which allows the coach toinspect the team members’ exercise information regardless of any personalpasswords they may have.


2. Press the New button.

3. On the General tab, enter a password in the Password field. Themaximum length of a password is 20 characters.

4. Enter the other team information and close the window by pressingthe OK button.

Logging in as a coach1. On the Options menu, select Switch Person.

2. Select a person in the team.

3. Check the Login as a Coach check box in the bottom left cornerof the Login window.

If a team password has been specified, enter it in the window thatappears and press the OK button.

Once you have logged in as the coach, the word Coach appears in front ofthe active person on the status bar. Coach privileges are removed when you exitthe software.

Backup exercise dataAlthough modern computers are reliable, it is always a good idea to back upexercise data. Backup copies may prove valuable if your computer's hard diskcrashes and you lose the original exercise information.

With the software you can make the backup copies automatically or manually.The backup feature packs the exercise data to a zip file(s). Each year is zipped to


it's own file. The files are located to the person's Backup folder under the personfolder. Person folders are named based on person's name. You find the personfolders under the Polar Precision Performance folder. By default the Backupfolder is located with the path: C:\Program Files\Polar\Polar PrecisionPerformance\Person's name\Backup.

Backing up exercise data automaticallyWhen using the automatic exercise backup feature the backup will be takenwhen 30 days has gone from the last backup.

• To switch the feature on select Person Properties from theOptions menu. Then open the Advanced page and select theBackup exercise data automatically item in the Backuppane.

Backing up exercise data manually1. Select Options – Person Properties and open the Advanced

page.

2. Click the Backup Now button in the Backup frame.

The active person's exercise data is saved as a back up copy ofexercise data from the year 1995 onwards.

Restoring exercise data1. Select Options – Person Properties and open the Advanced

page.

2. Click the Restore button.

3. Select the year of the exercise data, you would like to revert to andthen click the Restore button.

The active person's exercise data will be reverted to his/her personfolder.

By clicking the folder button in the Backup frame you can view the person'sbackup files.

It is a good idea to copy the backup files to a CD-ROM or to floppydisks for future access.

If your computer has crashed and you have to restore all your data in yourcomputer…

1. Install the Polar Precision Performance SW 4 from the CD-ROMand create a person that have the same first and last name as theperson who's data you will retrieve.

2. Copy the backup files (the .zip files) to the person's Backup folder.

3. Start the software, select Options – Person Properties –Advanced page and then click the Restore button.

Use's Guide Polar Precision Performance SW 4 Why… • 117

Why…

The Why section

• tells you how to analyse various endurance exercises using theheart rate curve and other heart rate graphs. Using real-lifeexamples, this section shows how to analyse basic, speed andmaximal endurance training as well as competition results. Thissection also provides basic information on endurance training.

• tells you how to monitor your training using the various reports.This section describes the different reports and uses examples toshow you how to utilise individual reports and their variouscombinations in analysing your training.

• provides a brief introduction to the various tests. Links give youeasy access to information on how to perform the tests. Thissection also includes basic information on fitness tests.

What information does the heart rate curve provideThe heart rate curve illustrates how you have performed – whether duringtraining or competition. The profile of the heart rate curve reveals the exertionlevel of your body at different stages during the performance.

The heart rate curve can show:

• how your performance changes and varies on a short-term (e.g. onetraining season) and a long-term (e.g. multiple seasons) basis.

• issues related to increasing fitness level at various heart rate zones.

• issues related to your body's recovery.

• issues related to successful competition performances.

• problems and the reasons behind them

Your body reacts to exertion differently in different exercises. Therefore, theheart rate curve should also be viewed according to the nature of the exercise.You should, for example, look at different things when monitoring a basicendurance exercise as opposed to a competition performance. A basic principleof analysis is to try to notice things that you can use to monitor positive andnegative changes in your body. By observing such changes, you or your coachcan modify your training as needed.

By analysing his/her heart rate data, the athlete learns to know him/herself better.For the coach, heart rate data reveal the impact of training on the athlete and helpthe trainer to provide proper guidance.

118 • Why… Use's Guide Polar Precision Performance SW 4

Below are some examples on how the heart rate curve can be interpreted. Thepurpose of these examples is to support the athlete in analysing his/her training.The coach may apply these ideas according to his/her own views on training.

Heart rate normally reacts to training according to the same principles. It shouldbe kept in mind, though, that the heart rate of each athlete contains individualfeatures that are specific to him/her.

Basic endurance trainingBasic endurance training refers to low-intensity, aerobic training, whichtypically varies from 30-minute sessions to several-hour treks and the like. Basicendurance training is of particular importance to young and novice enduranceathletes. The intensity level used in basic endurance training is low to moderate,which is also typical of people who exercise to keep fit.

In basic endurance training, energy is obtained from carbohydrates and fats. Inlow-intensity basic endurance training, as much as half of the energy may beproduced by fats.

Objective of basic endurance trainingThe objective of basic endurance training is to develop the respiratory organsand circulatory system. The body reacts to training by improving the aerobicproperties of the heart, circulatory system and muscles as well as by increasingthe amount of fats in energy production.

Basic endurance training heart rate zone and how todefine itIn basic endurance training, the heart rate level is 65–85% of the maximumheart rate. The heart rate zone is, however, very individual. When you knowyour maximum heart rate, you can calculate the basic endurance training heartrate zone based on the above percentages. It normally falls between 110 and 160bpm, but individual differences may be great. The intensity of basic endurancetraining may be subjectively described as "light to moderate."

The most accurate way to define the correct heart rate zone is to perform anexercise stress test in laboratory conditions, such as on a treadmill. Using thechanges in respiratory gas, blood lactate content and heart rate, a so-calledaerobic threshold can be determined. It is used as the upper heart rate limit inaerobic basic endurance training. The aerobic threshold is a generally acceptedand common concept in endurance training, but its validity is disputed.

The aerobic threshold rate is approximately 40–50 beats below the maximumheart rate and about 20 beats below an aerobic threshold.

OwnZoneThe Polar Electro heart rate monitor range includes equipment for defining anOwnZone heart rate zone. The heart rate zone defined using the OwnZonemethod, on an average 65–85% of the maximum heart rate, is the same as theheart rate zone used in basic endurance training. It is ideal for training aimed atimproving aerobic endurance.

Some models use the more advanced OwnZone Advanced method. In thismethod, the OwnZone training zone is divided into a low heart rate zone, 65–78% of the maximum heart rate, and a high heart rate zone, 79–85% of themaximum heart rate.

The lower zone is suitable for longer exercises. Light recovery exercises alsobenefit from the lower OwnZone rate. The higher heart rate zone is designed for


slightly more vigorous exercises of shorter duration that are neverthelessperformed within the basic endurance zone.

Example of basic endurance trainingDuring a successful basic endurance exercise, the heart rate is kept within thetarget zone for the whole time. The heart rate level remains almost the same forthe duration of the exercise. In exercises of longer duration, the heart rate mayincrease by 5–10 beats toward the end of the exercise due to accelerating basicmetabolic rate and thermoregulation. It is important, however, to keep the heartrate within the target zone. The starting speed is good when it does not have tobe decreased at the end of the exercise due to an increasing heart rate.

Generally, the heart rate level does not vary during exercise, but in varyingterrain or in some sports, such as cross-country skiing or cycling, some naturalvariation occurs in the heart rate without compromising the quality of theexercise. Exceeding the target zone briefly brings a welcome change to theexercise, but if it goes on for several minutes, the exercise targets a differentarea, that is, improving speed endurance.

Successful basic endurance exerciseBelow is an example of a successful basic endurance exercise. The exercise hasbeen performed by running 10.3 kilometres. Despite the varying terrain, the heartrate has been kept within the target zone with the exception of some increasetoward the end of the exercise. The graph shows that the all exercise has beenperformed within the target zone.

The heart rate curve shows that the athlete is in good shape; the heart rate has notexceeded the upper limit even on upward slopes and has recovered well whengoing downhill. The downward "peaks" indicate stops to drink.

In addition, the speed has been steady. The heart rate curve shows that both lapshave taken an equal amount of time. Lap times can be viewed in more detail inthe relevant table.


An example of a successful basic endurance exercise

Improving basic endurance

Speed vs. heart rate reveals improvementImprovements in endurance can be monitored by comparing the speed and heartrate of similar exercises performed in similar conditions. The speed and heartrate are a good indicators of exercise performance.

Usually when the fitness level rises, speed starts to increase in exercisesperformed with the same heart rate and subjective feeling. First the heart ratestays at the same level or decreases slightly. Gradually, the heart rate levelstarts to decrease. If training is successful, speed gradually increases and theheart rate level decreases during light basic endurance training performed at asteady pace. When the athlete is very fit, both speed and heart rate are at adifferent level than in the beginning.

Some of the improvement described above can already be seen over a period of afew weeks. More improvement can be seen over a longer period, such as years oftraining.

For beginners, the changes in speed and heart rate brought about by regular basicendurance training are usually very clear.

The exercises described in the example below have been performed in similarconditions as the light, steady-paced training had. The upper heart rate levelcorresponds to an exercise at the beginning of the training season (Nov. 3rd) andthe lower to an exercise performed during the competition season (May 13th).The curves show that endurance is improving well; the heart rate level hasdecreased significantly. The average heart rate in the upper curve is 135 and in


the lower curve 124. In addition, speed has improved. During the upper exercise,the speed is 4.35 min/km, whereas during the lower exercise it is 4.20 min/km.(Speeds are based on the lap time table.)

Heart rate curves comparing fitness level based on a standard running test

Recovery exercisesThe heart rate level achieved during light recovery exercises accuratelydemonstrates the body's exertion level. When recovery has been unsuccessful,the heart rate tends to rise and speed to decrease.

In addition to heart rate and speed, subjective feelings during the exercise arealso an essential part of evaluating the exertion level. All three variables – heartrate, speed and feelings – describe the exertion level. Sometimes changes areapparent in only one of the above factors.

When heart rate, speed and feelings are regularly monitored during light andrecovery exercises, the athlete is able to immediately react to changes in theabove factors. This ensures optimal development and helps to avoidoverexertion.

Example of recovery monitoring The example below compares two exercises performed in two different states ofrecovery. The objective of the exercises has been to perform a steady-paced lightrun. The exercises have been performed in the same place.

The lower heart rate curve corresponds to an exercise performed after properrecovery. The athlete's subjective feeling has been good. The average heart rateis 127 bpm and speed 4.26 min/km. The upper heart rate curve corresponds to an


exercise that was felt to be difficult. The average heart rate is 137 bpm and speed4.30 min/km.

The heart rate curves show a distinct difference in the state of recovery. Thesituation demonstrated by the upper curve is due to heavy training during thedays prior to the test. Increased heart rate level during light aerobic training mayalso be caused by other factors, such as the flu.

Heart rate curves comparing the situation when recovered vs. when strained/tired

Speed endurance trainingSpeed endurance training refers to training aimed at improving speed endurance.

Speed endurance exercises can be performed as steady-paced exercises or asinterval exercises. Normally the duration of equal-length, steady-paced speedendurance exercises varies between 20 and 60 minutes, depending on the fitnesslevel of the athlete and the stage of the training season. In speed endurancetraining, the exertion periods of an interval exercise are relatively long andrecovery periods relatively short. An example of an interval-type speedendurance exercise would be 3x10 minutes with 2-minute recovery periods.

Speed endurance training heart rate zone and how todefine itWhen defining heart rate zones for speed endurance training, a key concept isanaerobic threshold. When the body is put under increasing stress, it starts tobuild up adverse metabolic products, such as lactic acid. When exerted lightly,


the body is able to process these adverse factors so that the situation remainsunder control and the intensity of the exercise does not have to be decreased.When the anaerobic threshold is achieved, the body starts to build up lacticacid in such large amounts that the metabolic system is no longer able to processit and it starts to accumulate in the body. The lactic acid content of muscle andblood increases significantly.

Anaerobic thresholdAnaerobic threshold is an important concept with regard to speed endurancetraining. The heart rate zone in speed endurance training is between theaerobic and anaerobic threshold. The heart rate zone is usually 80–90% of themaximum heart rate. This usually corresponds to a heart rate of 150 – 170 bpm,but individual variations are great. For young athletes, the percentage value ofthe speed endurance training heart rate zone is lower with regard to themaximum heart rate. The intensity of speed endurance training can besubjectively described as "vigorous" or "moderately heavy".

The heart rate zone can be calculated using the percentage of maximum heartrate given above. The anaerobic threshold is roughly 20 beats below themaximum heart rate.

The most accurate method of defining the anaerobic threshold is performing alaboratory test based on heart rate, respiratory gas and lactic acid data. There arealso various other tests for defining anaerobic threshold, such as the ConconiTest.

Improving and monitoring speed endurance

Speed vs. heart rate reveals improvementAs in basic endurance training, improvement in speed endurance trainingmanifests itself very clearly as increasing speed. In other words, speedincreases when exercising at the same heart rate. Improvement can bedetected already after a few exercise sessions.

To think about this from another perspective, improvement manifests itself as alower heart rate at the same exercise speed.

At the beginning of a training period, improvement can be seen most clearlyas increasing speed. When monitoring the improvement of speed endurance,improvement starts to gradually manifest itself as lower heart rates. In otherwords, the heart rate decreases slightly but the athlete experiences similarfeelings of stress as before.

Example of improving speed endurance The example below is from the beginning of a training period. The exercise hasbeen performed on a hilly sawdust track. The anaerobic threshold of the athleteis 167 bpm and maximum heart rate about 185 bpm. The goal has been to run"vigorously" from a subjective viewpoint.

The heart rate curve shows that the exercise has been successful and has met thegoal. The heart rate stayed within the target zone.

However, the heart rate curve also reveals that the athlete is not in good shape.The athlete has tried to maintain the same tempo, but the heart rate has kept onincreasing gradually. At the top of the hill at the end of the first lap, the heart rateis 165 bpm, but during the second lap it rose to 170 bpm. This change issignificant when compared with the athlete's previous performances.

The lap timetable below the curve shows that although the heart rates haveincreased, the lap times have slowed down lap by lap. (Lap Time 2, 3 and 4.)According to previous speed endurance exercises, the athlete is able to maintain


the same speed on all laps and the heart rate only increases slightly when theathlete is in good form.

Problems are also evident when comparing the heart rate during warm-upand after the test. The warm-up consisted of light running (from a subjectiveperspective). Before the test, the heart rate has been slightly more than 130 bpm,whereas after the test, the heart rate has been about 150 bpm. When the athlete isin good form, there are no significant differences between the heart rate beforeand after a similar exercise.

Heart rate curve corresponding to a steady-paced speed endurance exercise

Speed endurance exercise lap times


Maximal endurance trainingThe objective of maximal endurance training is to increase the maximalcapacity of the respiratory organs and the circulatory system as well as increasemaximal oxygen uptake. The exercises aim at accustomising the body to work atheavy intensities in a maximum performance.

Due to the heavy intensity of maximal endurance training, the impact falls bothon aerobic and anaerobic properties. An essential feature in maximal endurancetraining is that it is sport-specific: maximal endurance training should be donein the same sports as the competition.

As with speed endurance training, maximal endurance training can take the formof interval exercises or steady-paced heavy exercises. In interval training,workout periods usually last 3–10 minutes and recovery 1–5 minutes. Thenumber of workout periods is usually 4–6. The total exercise duration is 20–60minutes. Steady-paced heavy exercises are 15–30 minutes in duration.Competitions that last less than 30 minutes are good maximal enduranceexercises.

Maximal endurance training heart rate zone and how todefine itMaximal endurance exercises are performed at the heart rate zone between theanaerobic threshold and the maximal oxygen uptake. Heart rate is 90–100% ofthe maximal heart rate. Subjectively, these exercises can be described as "heavy"or "very heavy".

For young athletes to improve, it is sufficient to exercise at the anaerobicthreshold rate or slightly above, whereas for more experienced athletes the heartrate must be close to maximum.

Maximal heart rate is an individual characteristic, determined for the most partby heredity. Maximal heart rate of an adult decreases by about 1 beat per yeardue to ageing. Heavy, regular endurance-type training typically decreasesmaximal heart rate.

Too much of heavy endurance training may make it more difficult to achievemaximal performance, for example, in competition. It is therefore important tosupplement training with effective exercises above the anaerobic threshold andtake care of recovery in between.

Maximal capacity can best be improved at the maximal endurance heart rate.For young and novice athletes, however, basic and speed endurance exercisesalso improve maximal endurance.

Intensity of maximal endurance training is determined byanaerobic thresholdIn practice, all exercises performed above the anaerobic threshold are effective inimproving maximal endurance. The anaerobic threshold rate can be used as thelower limit and the maximum heart rate as the upper limit.

The exercises must be performed at a high intensity level, but too high a levelplaces too much stress on anaerobic energy production and oxygen consumptiondoes not reach a maximum level. A heart rate monitor is a good tool indefining the correct exercise intensity.

Defining the maximum heart rateThe maximum heart rate can be measured using a heart rate monitor during amaximal performance. Often the best way is to measure it during all-outcompetition, and not in a marathon or the like. In addition to the physical


performance, maximal performance requires very good concentration and theright "feeling", which may be difficult to obtain in a training context.

Usually the maximum heart rate is achieved at the end of a successfulcompetition performance, the spurt.

When defining the maximum heart rate, please observe the following:

• The exercise must be done in the athlete's main sport or in the sportused mainly for exercise. Usually, it is best to use one's best sportso that biochemical or skill limitations do not prevent one fromcarrying out a maximal performance. For most people, a runningtest is a good solution.

• The exercise must be performed after a good rest. It is not possibleto achieve maximal performance when one is tired.

• The test must only be carried out when the athlete iscompletely healthy!

Before taking the HRmax test, discuss with your doctor,• if you have not exercised during the past five years

• if you are overweight

• if you have high blood pressure

• if you have high blood cholesterol

• if you have symptoms of any disease

• if you are recovering from a serious illness or an operation

• if you have an artificial pacemaker or another implanted electronicdevice

A suitable exampleA good exercise to determine maximum heart rate is an interval exerciseperformed with increasing intensity, such as 5x3 minutes with a 3-minuterecovery. The exercise is performed gently uphill to achieve additionalresistance.

• Warm up properly.

• Run the 3-minute workout periods at maximum speed. Try to useincreasing intensity: Take the first workout period at a slightlyslower than maximal speed. Start each workout period so that youare able to push further at the end. During the last workout periods,try to run as hard as you can!

• Walk downhill to recover. If you are in good form, you can jog.

• Record the exercise using a heart rate monitor and analyse it with acomputer. If the test succeeds as planned, maximum heart ratevalues occur at the end of the last workout periods.

• Maximum heart rate is the highest single heart rateachieved in the test!

Improving and monitoring maximal endurance

Speed vs. heart rate reveals improvementAs with basic and speed endurance training, improvements in the maximumproperties can be clearly seen by comparing exercise heart rate and speed.


Another important factor related to improving maximal properties is improvingpeak performance. Often this manifests itself as increasing highest heart rate inmaximal exercises. Heavy endurance training may prevent the athlete fromachieving his/her maximum heart rate and maximal performance.

Example of maximal endurance training analysisThe example below is from a maximal endurance exercise. The exercise hasbeen performed by running 5x1000m on a track with 2-minute recovery periods.To recover, the athlete jogged back to the starting point.

The exercise was performed during the latter half of the basic training period.The anaerobic threshold of the person in the example is 170 bpm in laboratoryconditions and the maximum heart rate 185 bpm.

This is also an example of how to analyse interval exercises. These same issuescan also be monitored from a speed endurance exercise performed as intervalexercises.

Successful maximal endurance exercise • In the graph, the upper limit (the upper broken line) is at the

anaerobic threshold level. The athlete has exceeded it in allworkout periods during the exercise. The exercise has beeneffective in improving maximal endurance capacity.

Ascending exercise • The heart rate has risen steadily toward the end of the exercise. The

workout times show that the speed has stayed nearly the same in allworkout periods. Based on these heart rate data and speeds we canconclude that the first workout periods have not been performed ata too heavy intensity. It has not been necessary to decreaseintensity due to tiredness.

The athlete has recovered well between the workout periods• The low heart rates during recovery indicate a good basic

endurance fitness, which is supported by the fact that the recoveryheart rate of the first and last workout period is nearly the same(120 bpm vs. 124 bpm).

The profile of the heart rate curve during the last two workoutperiods indicates maximal stress

• During the first workout periods, the heart rate has graduallyincreased, although the speed has been the same throughout theexercise. The last two workout periods put more stress on theathlete right at the beginning and the heart rate increases rapidly.

• Accumulated stress and the maximality of the last two workoutperiods is also shown by the fact that the heart rate has notimmediately decreased after the workout period, but has stayed atthe achieved level for a while. In the first three workout periods,the heart rate has started to decrease right after the workout period.

Highest heart rate during the exercise shows that the athleteis not able to reach the best performance

• The highest heart rate shows that the athlete is not able to achievethe maximum heart rate. Based on the heart rate curve, however,we can conclude that the athlete tries to achieve the maximumperformance in the current situation. After a few weeks and


maximal endurance exercises, the maximum heart rate of theathlete in question rose to previous level (183 bpm). Also themaximal performance was significantly better.

Example of maximal endurance interval training

Maximal endurance exercise lap times

Competition analysis using a heart rate curveA heart rate curve recorded during competition can be used to make variousconclusions about the body during the competition.


The analysis is based on empirical data from exercises and previouscompetitions as well as on information on the athlete's characteristics andreactions to stress derived from different tests. Sport-specific analysis alsoprovides information needed to analyse competition performances.

A coach specialised in the area who knows the athlete can make conclusionsabout the athlete's performance and training status even based on a heart ratecurve from one competition. To perform a more extensive analysis, we mustcompare several competitions during the same season as well as heart rate curvesfrom competitions in previous years.

Sport-specific nature of competition analysisThe method of analysing competition performances based on heart rate curvesvaries from one sport to another. Depending on sport-specific requirements, wemust monitor different issues. A heart rate curve recorded during a 3000-metretrack race reveals different things than a curve from a 30-kilometre cross-countryskiing competition. The easiest sports to analyse are traditional endurance sports,such as long-distance running, cross-country skiing and cycling, but it is alsoworthwhile for other athletes to look for data that can be analysed using a heartrate monitor.

There are also differences between different athletes. By analysing heart ratecurves recorded during competition, the trainer gets to know the features that aretypical to his/her trainee.

Competition analysis – endurance sports

Competition performance properties that can be analysed

Average heart rate• The competition heart rate level can be monitored using the

average heart rate. It can generally be said that the higher theaverage heart rate in relation to the maximum heart rate, the betterthe result.

In longer, over 30-minute competitions, the average heart rateusually rises slightly above the anaerobic threshold. In shortcompetitions, the heart rate rises close to the maximum heart rate.

Highest heart rate• The athlete's performance level can be estimated based on the

highest heart rate achieved during the competition. If the athlete isnot able to achieve his/her own maximum heart rate, he/sheobviously suffers from too intense training.

Heart rate profile• The shape of the heart rate profile can be used to evaluate the

success of the performance. In a successful performance, the heartrate level rapidly settles at the optimal level and approaches orreaches the maximum toward the end of the competition. Theathlete's maximum heart rate should occur at the end of asuccessful competition performance.

• If the competition is started at too high a speed, the heart rateprofile clearly exceeds the anaerobic threshold at the beginning,then decreases and can even reach the basic endurance heart rate.

Variations in heart rate level


• Heart rate level variations can indicate, for example, poorpsychological performance. The athlete may not be persistent andwilling enough to push him/herself effectively throughout theentire performance.

• Heart rate level variations also show inability to recognise theright competition speed. The athlete tries to find the correct speedduring the competition, which manifests itself as varying heart ratelevel.

• In sports that require both endurance and special skill, such asorienteering and various games, heart rate level variations mayreveal defects in technique. The athlete is not able to maintain asteady, high competition speed but instead is forced to slow downdue to insufficient skill, which manifests itself in the heart ratecurve as decreasing heart rate level.

Heart rate before performance• If the athlete is very nervous before the competition, the heart rate

tends to rise too high. However, the heart rate before a competitionshould be sufficiently high in order to be prepared to achieve a highlevel right at the beginning of the competition. We can learn torecognise the optimal state of readiness by monitoring heart ratelevels before competition.

Example of a heart rate curve during a competitionThe example below shows several indicators of a successful competition. Theexample is from an orienteering competition. The athlete's anaerobic threshold asdefined in laboratory conditions is 167 bpm and maximum heart rate 183 bpm.The red section of the curve shows the heart rate zone between the anaerobicthreshold and the maximum heart rate.

1. Heart rate level before the performance (about 100 bpm)indicates, based on former experience, that the athlete is mentallyprepared for a good competition performance.

2. Heart rate has rapidly risen to the target level, slightly abovethe anaerobic threshold. Studies show that this is the correct heartrate level for a successful orienteering performance.

3. The athlete's level of performance is good: the performancecomes close to the athlete's personal maximum heart rate (181 bpmvs. 183 bpm).

4. The heart rate profile remains high and steady and approachesto the maximum heart rate toward the end of the competition. Theathlete has been able to push him/herself throughout the entirecompetition. He/she meets both the physical and the psychologicalrequirements to succeed in a competition.

5. The athlete is skilled: the heart rate profile does not varysignificantly during the competition but remains fairly steady. Theheart rate profile does not, for example, reveal checkpoints – theathlete passes checkpoints smoothly and does not let them slowhim/her down.


Heart rate curve, orienteering competition

What do other heart rate graphs tell about an exerciseOther heart rate graphs are used to supplement data obtained by analysing heartrate curves. They are based on the same heart rate data as the heart rate curve,but often a different presentation can highlight certain things better than the heartrate curve alone.

The other types of heart rate graphs in the software are:

• Distribution

• HR Zone Summary

• Listing

• Scatterogram

DistributionDistribution shows the percentual values of the heart rates in differentheart rate zones. The heart rate zone width can be 1, 2, 5 or 10 bpm.

The example below shows the heart rate distribution from a successful basicendurance exercise. The athlete's upper limit for basic endurance training, 155bpm, is the second vertical line from the left. The Distribution proves that the


exercise was successful. Almost 92% of the session was performed at a heart rateof 120–150 bpm. As the goal was to run at a light, steady speed, the result is asexpected.

Less than 1% of the time, the heart rate has been above the upper limit and lessthan 2% of the time, it has been below the lower limit. These are not significantin view of the overall exercise.

A heart rate distribution from a successful basic endurance exercise

HR Zone SummaryHR Zone Summary shows how the exercise time is divided between theheart rate limits (percentual values).

The data shown below is from a speed endurance exercise.

First bar• The first bar from the left shows the percentual values for the

whole exercise session. It indicates that 87% of the entire time (52minutes) has been spent between heart rate limits 1 and 2. 10% (6minutes) has been spent below the target heart rate limits and 3%(2 minutes) above.

Second bar


• The second bar shows how the heart rate values divide in relationto heart rate limit 1. In this exercise session, it shows the heartrate distribution during the warm-up period.

• The graph shows that the warm-up has not been too intense. Heartrates have stayed at the basic endurance zone according to goal:over 92% of the warm-up time.

Third bar• The bar on the right shows how the heart rate values distributed in

relation to heart rate limit 2. This bar shows the heart ratedistribution of the most important section of this exercise, the speedendurance section.

• Of this speed endurance exercise, 25 minutes (81%) has been spentbetween the target heart rate limits. This meets the objective of theexercise, that is, to improve speed endurance.


The HR Zone Summary from a speed endurance exercise

ListingListing shows the heart rate data downloaded from the heart rate monitor asnumerical values.

Listing is useful, for example, when you want to immediately view all heart ratedata from a performance in numerical format.


Heart rate data listing from a speed endurance exercise

ScatterogramScatterogram is a heart rate graph that illustrate heart rate interval variability.

The Scatterogram is a scientific tool. It is not of much use in training.


How reports reflect exercisesReports are used for analysing how the training has been done. Reports are basedon information recorded in the Diary.

The information in reports as well as their appearance can be adjusted with avariety of settings. You can select, for example:

• The sports shown in reports.

• The date range from which the report is created.

• The length of the date range that is summed up – a week, month,year, training period, etc.

• The colours used in reports.

• The use of illustrative auxiliary graphs in reports: an average orlinear trend line.


Personal settings, such as the sport and heart rate zone definitions, also have animpact on the information reports provide.

You can create various combinations of the reports. You can use combinationreports to monitor how different factors have developed with respect to eachother.

You can compare different reports by placing them next to each other,horizontally or vertically, using the functions on the Windows menu.

The program includes ready-made basic reports, but you can change thesereports as you wish.

Examples of reports:• Training Time

• Day Information

• Conditions

• Combination report

Training TimeThe Training Time report is the most important report type. The TrainingTime report also allows you to monitor the exertion count values.

Selecting coloursIt is a good idea to select the colours in the Training Time report so that theyillustrate your personal training as well as possible. Try out different colourschemes when you select colours.

In the example below, the colours have been selected for endurance training. Theidea of selecting colours is to show basic endurance training, which appearsfrequently, with a calm colour, while emphasising power training with strongcolours.

In the sample report:

• Shades of blue indicate basic endurance training

• Shades of purple indicate speed endurance training

• The colour red indicates maximum endurance training

• The colour yellow indicates muscle endurance training

The example shows a week’s training by day. The total number of training hoursper day is also displayed. You can opt to view numeric values in the report, suchas the exercise amounts in each heart rate zone, but these have been left out forclarity.


Exercise time during a week

Day InformationIt is a good idea to create a separate report for the items that you record on theDay Information tab of the Diary. You can use this Day Information reportto monitor, for example, changes in the resting and orthostatic heart rate. Youcan also design the Day Information report to illustrate the amount andquality of sleep.

Select only the essentials for reportsOne should bear in mind that only items of interest should be selected forviewing in reports. When reports include too many graphs, it might be difficultto detect changes in individual factors, such as recovery.

The example below shows the development of the resting heart rate during anintensive basic endurance training period. The linear trend line in the exampleillustrates how the resting heart rate has decreased during the period, althoughproblems during the 29th day have temporarily increased the resting heart rate.


Resting heart rate graph

ConditionsIf the exercise conditions are variable, inspecting the exercise conditions mayreveal important information, for example causes for possible problems. TheConditions report in the software is made up of temperature and weatherinformation.

The information of training conditions can be used in training analysis in, forexample, the following ways:

• To determine whether exercise in cold weather might have causedillnesses

• To determine whether one of the causes of exhaustion andovertraining could be extensive exercise in a hot environment

• To evaluate whether the environment could have been one causefor exercise amounts below those planned

When you compare the Conditions report with other reports, displaythese simultaneously and tile them vertically. To do this, select Tile Horizontalon the Windows menu. Comparison becomes easier if you specify the samedate range for both graphs.


Combination reportYou can select one bar graph and up to three line graphs for one report. Thecombination report helps you follow the relationships of different issues thathave an impact on the training.

The sample report below displays how you can combine graphs to illustratethings that you would not see easily without computerised exercise dataprocessing.

The report displays the exercise kilometres for even-paced running over a periodof five exercise weeks. It also displays the average heart rate of the exercises inquestion and a trendline that shows the development of the average heart rate.

The Y axis on the left of the report measures the exercise kilometres, while theright side displays the heart rates. The X axis displays the exercise week. Thesame running pace was maintained in all exercises.

The report clearly indicates how the average heart rates have decreased duringthe training period. This, in turn, reflects an improved aerobic basicendurance.

Only even-paced running exercises have been selected for the sample report. Ifall sports used in the training had been selected for the report, the report wouldhave indicated the large amount of aerobic basic endurance training during theperiod.

It can be concluded from the report that the consequence of this intensive basicendurance training period has been considerably decreased average heart rates inthe aerobic heart rate zone and improved aerobic basic endurance.

Combination report: running kilometres and development of the average heart rate

Fitness testingFitness testing is an essential part of training. You can test various things:

• physical performance: endurance, speed, strength, mobility

• the athlete's anthropometric properties: height, weight, percentageof body fat, body mass index

• skill and technical issues

• tactical properties

• eating habits

Tests have two key targets:


1. Using appropriate test methods, the athlete and trainer receivefeedback on the success of training. Based on this information,they can evaluate the training from a critical viewpoint and takenecessary measures as and when needed.

2. The tests can be used to determine the athlete's strengths andweaknesses. Based on an analysis of each sport, the requiredcapacities and their optimal levels can be defined. Tests can thendetermine the athlete's level as compared to sport-specificrequirements.

The results can be used to develop training methods to improve thestrengths and to eliminate the weaknesses.

(Source: Mero, Nummela, Keskinen: Nykyaikainen urheiluvalmennus,1997)

Selecting a test methodWhen selecting the test method, you should consider what it is that you want totest. The selected test method should correspond as closely as possible to theobjectives you have set.

The test method should meet the following criteria:

1. The variables to be tested should be essential in the athlete's mainsport.

2. The test should be repeatable: successive tests should producesimilar results.

3. The test should measure the properties it is expected to measure.

4. The test should be sport-specific. Runners, for example, do notachieve as high values of maximal oxygen uptake in cycling testsas in running tests.

5. The test should be standardisable. Standardised characteristicsshould include, for example, conditions of the test place, trainingprior to the test, sleep, diet and test equipment.

6. The results should be available promptly. If the results are notreceived until weeks later, the delay may cause significantproblems for training, particularly if the results indicate that majorchanges are needed.

(Source: Mero, Nummela, Keskinen: Nykyaikainen urheiluvalmennus, 1997)

Polar Precision Performance testsPolar Precision Performance contains versatile testing features for testingphysical fitness. The software includes ready-made tests for both professionalathletes and for those that exercise to keep fit. Using the software's functions, thetest results can be analysed quickly and reliably.

Polar Precision Performance tests:• UKK Walking Test


• Protocol Test


UKK Walking TestThe UKK Walking Test is designed for measuring the aerobic fitness ofhealthy adults. The test is performed by walking 2 km at a brisk but steady paceand recording the walking time and the heart rate at the end.

Based on walking time, heart rate at the end and personal data, Polar PrecisionPerformance calculates the test person's Fitness Index and predicts maximaloxygen uptake.

The test results can be compared to the fitness level of other people of the samegender and age group. If the test is performed regularly, it helps to monitorfitness improvement.

Related topics:• How to perform the UKK Walking Test

Overtraining TestThe Overtraining Test can be used to measure an athlete's recovery. Based onvarious heart rate data, the test analyses the effects of training and informs theathlete about possible performance sectors to ease up or recover.

The Overtraining Test is based on the long-term systematic monitoring of theresting heart rate and orthostatic heart rate reaction. The test consists of ameasurement taken during supine rest, of an analysis of the orthostatic heart ratereaction when getting up, and of monitoring the heart rate while standing still.

The training analysis is based on the analysis of the minimum and maximumheart rates at various times, as well as the heart rate variability. The softwarecompares the measurement data to a database of previous and the baselinemeasurements.

If the results indicate changes from previously obtained results, the softwareprovides instructions regarding the need and amount of recovery.

The test gives concrete data on the athlete's training status. Thanks to immediatefeedback, problems can be addressed promptly.

The Overtraining Test requires a heart rate monitor capable of recordingheart rate data using the R-R interval recording method. Suitable monitorsinclude the Polar S810 and Polar Vantage NV.

Related topics:• How to perform the Overtraining Test

Protocol TestThe Protocol Test function can be used to create fitness tests according toone’s own training needs.

The test protocol should be made of the following issues:

• the sport used in the test: running, cycling, swimming

• the duration of progressively increasing stress stages and thenumber of such stages

• the starting speed and the amount of exertion stages

• the test options: Conconi, Lactat or VO2max

• the test type, such as speed–duration

The software draws a regression graph and calculates the result according to thegiven criteria. The test result will show:


• an estimate of maximal oxygen uptake (VO2max, ml/min/kg)

• speed at the point of maximal oxygen uptake

• the half-life value of the heart rate

• training instructions based on the results, such as recommendedtraining heart rate values and speeds for different training zones

Related topics:• How to perform Protocol Tests

Exertion countIn order to be effective – i.e. to cause an adaptative response – a training sessionmust in some way cause disturbance in the body's internal balance, homeostasis.The exercise per se is exertive and deteriorates performance, but after trainingduring the recovery phase the body is being "built up". The body adapts to therequirements of exercise in order to be able to perform that task again. Actuallythe body is "built up" a little better than it was before, a phenomenon known assupercompensation.

The time required for recovery depends primarily on the intensity (HR) of thetraining session and also on the duration of the session. For athletic training it isessential to schedule training sessions at correct intervals, that they are not tooclose to each other to avoid overtraining and not too far from apart from eachother to avoid undertraining. However, it is difficult to evaluate the effects ofboth the intensity and duration in respect of the recovery time needed.

Until now it has been difficult to estimate the time needed for recovery aftertraining sessions when athletic training consists of several different types oftraining.

Time

Initial level

Performance

Time

Initial level

Time

Initial level

ExercisePerformance Performance

A schematic presentation of the acute effects of an exercise bout on performance.The vertical axis depicts the intensity and the horizontal axis shows the durationof an exercise

The immediate effect of an exercise is a decrease in the performance level. Afterthe exercise, a recovery phase occurs and the performance curve rises slightlyabove the initial level. This phenomenon is better known assupercompensation. Thus, for a short and certain time period after the exercisesession the performance improves to a level slightly higher than it was before theexercise session. This phenomenon is the basis of all training programmes.

The next training session should occur during the supercompensation phase.Then it is possible to gradually increase performance, starting each time from aslightly higher level.

However, if the next exercise comes too early, the performance level will declineeven more, and the recovery will take longer. Respectively, if the next session isdelayed, i.e. the supercompensation phase is over, the net effect of multiplesessions will be close to zero.

The exertion count is designed to make all exercise sessions measurableregardless of the sport, duration and intensity level.


Exertion count and recoveryThe most useful information from the exertion count comes when you learn torelate your ECs to the time needed for recovery after a single training session.The figure below shows a schematic view of the suggestive relationship betweenEC and recovery time. The values used are personalized. Therefore, you shouldkeep a record of your own experiences and findings for several weeks beforeapplying this analysis.

0 8 16 24 32

0 100 200 300 400Exertion count

Recovery time (h)

Exercise 1Exercise 2

Exercise 3Exercise 4

Exercise 5

A schematic relationship between exertion count and recovery time.

When you have found out how your own exertion factors relate to recovery, youcan easily control your training in advance. You know after each session whenyou are able to start the next one!

If you have several intensities and sports in your training regimen, it becomesfairly complicated to compare the days to each other. In the long run this bringsup a new problem: even if the amount of training varies from one day to thenext, how about the total load?

The exertion count reveals at one glance when you really have had easy days andif the load has been constant or varying.

To study your calculated exertion counts, review all the possibilities provided bythe Exertion report.

Calculating the exertion countThe exertion count has been developed to ease and simplify the analysis ofathletic training programs.

The exertion count combines the duration and intensity (heart rate, HR) of atraining session into a single measurable figure that also takes the sport modeinto account.

Each training intensity (HR) is given an exertion factor by which the time spentat that HR is multiplied.

Some exercise modes or sports have their additional impact on the exertion andthus a sport factor is applied.

The exertion count is the total sum of these three components.

• The exertion count of a single training session = (exertion factorof HR zone) * (time spent in that zone) * sport factor

The concept of exertion count is easy to understand if you look at the chartbelow. The chart describes relative exertion as a function of exercise heart rate.The higher the heart rate, the harder is the exercise. You may find it easy toagree that 30 minutes of exercise at HR of 160 beats/min is about twice asexertive as 30 minutes at HR of 140 beats/min. The exertion count is a simpleway to express the total exertion of a single training session as a combination ofthe intensity and duration of exercise.


The exertion count values are typically from 50 – 400. At these magnitudes, theyare easy to use in simple calculations.

02468

10

100 120 140 160 180 200Heart rate (beats/min)

Relative exertion

The relative exertion of an exercise as a function of heart rate.

It is not essential to read the following section in which the theory behind thefactors and the entire concept is discussed. The Polar Precision PerformanceSoftware provides default factors which suit most people. As you become morefamiliar with the concept, you can make your own adjustments to the factors ifnecessary.

Exertion factorsThe exertion factor is a heart rate (HR) based intensity factor normally scaledbetween 0.1–9.99.

The default values for exertion factors in the software are quite suitable for mostusers. They are designed for fairly fit people who are accustomed to enduranceexercise at different heart rate zones.

Exertion factors can be adjusted to meet the user’s requirements.

Exertion factors are highly personal and all factors are only relative by theirnature. There are no absolute correct factors, and all comparisons with anindividual’s factors must be selected with great care.

Determining exertion factorsThe following is a description of the basis for the default settings. When you areplanning your heart rate zone factors, consider the following:

• Take a typical training intensity for a baseline and give a factor of1.0 - 1.5 to that intensity (or respective HR). The baseline in thedefault settings is the Aerobic Threshold (AeT), the highestworkload where the blood lactate level does not rise above theresting level. This level corresponds to 65 to 70 % of the maximumHR or 50 to 60 % of the maximum oxygen uptake. The defaultfactor at the intensity of AeT is 1.5.


Basic exercise intensity and therespective exertion factor

Heart rate (beats/min)

Exertionfactor

109876543210

80 100 120 140 160 180 200

+

Setting exertion factors for a basic training intensity.

A normal training session at that baseline level, for example one hour at the AeTlevel, gives an exertion count of 90 (1.5 * 60 min). After that exercise sessionyou should be totally recovered, i.e. you should feel that you could do anothertraining session in 12 to 24 hours.

• Think of a training session at another intensity level, e.g. at the HRof anaerobic threshold (AT), the maximum workload where thesteady state conditions can be maintained for a long period of time(20–60 min). The question now is "How long a training session atthat intensity is needed to cause the same fatigued feeling as that ofthe above control training session?". The answer should be about20 minutes, which results in an exertion factor three times that ofthe AeT, i.e. 4.5. This factor includes the assumption that AT hasbeen determined in a laboratory so that the exhaustion time at thatintensity will not exceed 60 minutes.

Setting exertion factors toother HR values

Heart rate (beats/min)

Exertionfactor

109876543210

80 100 120 140 160 180 200

++

Setting exertion factors to other HR values.

• The relativity in calculation can be expanded across the entirefunctional HR range. In addition to the above-mentioned thresholdswe have given the maximum HR a factor of 10.0 which resultsfrom the following logic. If you think of an exercise bout at a HRbetween AT and the maximum, how long of a session is needed tocause the same sensation of fatigue that results from "normaltraining"? The answer should be somewhere between 12 to 15minutes. At 15 minutes, the appropriate factor would be 6.0. Athigher HRs the increase in the exertion factor is even faster, and itreaches 10 at the level of maximum HR.

• In some cases it may be necessary to set an exertion factor valuehigher than 10. This is naturally possible, although we recommend


it to be used only by high-performance athletes who may need anexceptionally high factor for some of their extremely intensivetraining sessions.

Issues to consider

Accuracy with experienceHeart rate zone factors can be estimated by carrying out workouts at a specificheart rate while maintaining the heart rate as stable as possible.

When you compare the experienced strenuousness and the recovery from theexercise to previous similar exercises, you can estimate whether the heart ratezone factor is correctly set.

Considering the athlete’s levelThe default factor values in the software are most suitable for people with goodphysical fitness.

For beginners, it may be appropriate to compress the scale of factors. This isbest done by increasing the factors of low HRs.

In the early stages of training, performances feel quite strenuous with relativelylow heart rates because the body has not adapted to the new level of aerobicenergy production. People with poor physical fitness also produce more stresshormones than people with good fitness.

The adaptation caused by exercise is the most powerful at 60–80% of themaximum heart rate. This usually happens 6–8 weeks after training begins.

If you are an extremely fit endurance athlete, you may have to enlarge thefactor scale.

For teenagers, the factor scale could be compressed by lowering the factors ofthe high HRs. That is because young persons quite easily reach even high HRlevels and also recover faster than adults do.

Changes within a training yearUsually exertion factors do not need to be changed during the training year asfitness improves. This is because the selected factors are connected to theaerobic and anaerobic threshold. If these thresholds change and thecorresponding changes are made in the heart rate zones, the HR-related exertionfactors will automatically change. So no manual adjustment is necessary.

Very long training sessionsThe exhausting effects of exercise increase as a function of exercise duration. Arule of thumb is if the length of your training session exceeds 120 minutes atAeT, you should add 50% to that exertion factor (e.g. 1.5 ⇒ 2.25). If the lengthof a session exceeds 60 minutes at AT, add 20% to the factor (e.g. 4.5 ⇒ 5.4).

This is because the depletion of energy stores becomes more likely and thesecretion of stress hormones is sharply increased after those (approximate) timelimits.

These adjustments are not prompted for by the software. You need to insert thenew factors manually when you find it necessary. The impact of very longexercises on the strenuousness of the exercise and recovery should be taken intoaccount when analysing the exercise with exertion reports.


Sport factorsExertion count includes a possibility to relate different sport modes according totheir interrelated exertiveness. Thus it is possible to rank HRs achieved in somesports "higher" or "lower" than in some others.

There are numerous ways of ranking different sport modes. One individual mayregard running as the most exhausting sport but tennis as relaxing, the other mayfind badminton rather heavy in respect to running. Such comparisons are to agreat extent in vain, because your heart rate normally tells the exact loadingindependent of the sport. However, there are numerous factors that have animpact on the heart rate during exercise and these factors differ somewhatbetween sports.

However, the various sports involve different factors that affect the heart rateduring the performance. In order to consider these factors in the exertion count,the software allows different sport factors to be specified.

Basic of setting sport factorsSport factors and sport comparison are based on the following assumptions, asfar as heart rate factors are considered:

• The muscle volume of working muscles

Generally it can be stated that the greater the volume of musclesworking, the higher the heart rate. The high volume of workingmuscles typically means that the exertion is divided into a largevolume, and consequently, the stress or volume unit is relativelylow. That is why there is a small reduction in the sport factor ofsports involving large muscle mass.

In some sports there may be a very limited amount of musclesresponsible for work. That is usually reflected as a rather low heartrate even though the stress of an individual muscle may beextremely high. This gives a small elevation to factors of thosesports involving a minor muscle mass.

• The nature of sport: steady state work or interval work

If the sport demands a lot of short extensive intervals, starts andstops, but also long periods of rest and recovery, the HR may notrise as high as we would expect on the basis of the workingintensity. Neither does the HR reflect the anaerobic energy yieldwhich is a very typical feature of sports with interval strain. ThusHR does not adequately reflect the loading of workingmusculature, and a slightly elevated factor is appropriate for suchsports.

Recommendations for sport factorsThe definition of sport factors is targeted at an advanced user of the software. Asyou can see from the following statements, several factors are involved whendetermining an appropriate factor for a certain sport. The basic assumption isthat each individual has his or her favorite sport which is most often used.

The following presents a selection of the most popular sports andrecommendations for their sport factors. The recommended factors range within0.8–1.3, thus being of relatively minor importance, and therefore emphasize theimportance of HR measurement in all training sessions.

• Running/jogging 1.0Running is expected to be the most common sport, and thus has thefactor 1.0 to which other sports are related.


• Aerobics 0.9–1.1The correct factor of aerobics depends very much on the type of aparticular program. Typically aerobics consists mainly of dynamicmovements mainly involving lower extremity muscles. Also, therecovery phases, if there are any, are relatively short. Thedifferences between step/low/high/combo are mainly reflected inHR.

• Cycling 1.1–1.2To reach the same HRs, you will have to work approximately 10 to15% harder in cycling than in running. That is mainly due to theslightly slower frequency of cycling, the lack of a weight bearingtask in cycling and the larger amount of eccentric work in running.

• Mountain biking 1.0–1.1Mountain biking differs from road cycling as regards the usage ofupper body muscles and the amount of standing. Also, the varyingterrain makes the demands of mountain biking somewhat higherthan those of road cycling but mostly these differences are alsoreflected in the HR.

• Stepping 1.0–1.2As to the sport factor, stepping is very much like cycling, as it lacksthe eccentric component of work, yet requires a relatively largemuscle mass. However, the rhythm of work may impair circulationand thus cause an increase in blood lactate. This, in turn, may notbe reflected in the HR and should therefore be taken into account inthe sport factors.

• Canoeing, paddling 1.2–1.3This is a typical upper body exercise. For an occassional canoeisthigh HRs are difficult to reach, but the upper body may be ratherexhausted, because the work is done by a limited muscle mass.

• Rowing 0.9–1.2See cycling and stepping. However, the involvement of upper bodymay cause effects such as in cross-country skiing.

• Walking 1.1Walking is similar to biking in regards to the effort for reaching agiven HR. Again, this is due to the mainly concentric work ofmuscles. Also walking lacks the rapid and large limb movementswhich per se increase HR.

• Swimming 1.2–1.3For a recreational swimmer high HRs are difficult to reach, givingswimming a high factor. The respiratory muscles are highlystressed, which is also the case with upper body and hip muscles.

• Tennis 1.0Tennis is a game in which rapid movements and the work of thewhole body are combined with relatively long pauses. Thiscombination allows your HR to react quite precisely so thatadditional factors may not be needed.

• Badminton 1.1–1.2The abrupt nature of badminton makes your HR rise relativelyeasily. However, the energy production lies mainly oncarbohydrates and anaerobic energy yield without adequaterespiratory stimulus, and leads into a slight underestimation ofexertion if based solely on HR.

• Squash 1.0–1.1Squash is similar to badminton by nature, yet a lower factor is


recommended because the movements are shorter than inbadminton.

• Soccer 1.0See tennis. The demands of soccer depend greatly on your role as aplayer.

• Skating 1.1–1.2In line skating resembles cycling but the resting periods are longer(step frequency is very low). On the other hand, there is a longstatic phase during each step which makes the sport rather heavy.

• Cross-country skiing: classic 0.9You will reach the same HR somewhat easier in whole-body work,but also the total energy expenditure will be a little more on a givenHR than in running.

• Cross-country skiing: freestyle 1.1–1.2Skating or freestyle skiing very much resembles skating, yet theHR is somewhat lower than in the classic style mainly because oflong static phases and relatively slow movements and frequency inthe upper body

These examples refer only to normal conditions, and are not applicable toextremely long or exhaustive exercise sessions.

These factors are valid only together with HR data. You cannot state that 1hour of biking is 10% harder than 1 hour of running. The question should ratherbe put this way: "Is it harder to run at HR of 150 beats/min than to cycle at thesame HR?"

Adjusting sport factorsIt is good to remember that each individual has his or her own typical HRreaction to each sport. Therefore, when adjusting your sport factors, think aboutyour basic sport at a certain heart rate. Then compare it to other sports at thesame HR to have an idea of the difference.

If you feel that running at the HR of 150 beats/min is harder than cycling at thesame HR, running should have a higher factor than cycling. Consequently, if youfind it easier to reach and keep an average HR of 160 beats/min in badmintonthan in tennis, then tennis should have a higher factor.

It is difficult to determine exactly the difference between the factors, butprobably the variation should not be more than 20% because the maindifferences are reflected by the heart rate and thus taken into account.

When you change the Factor values in the HR Zones tab in PersonProperties the shape of the figure in the Zone Preview window changes, too.The shape of the curve should be regular and increasing exponentially and in factlook very similar to a curve for blood lactate accumulation. Here is an example.

Physiological backgroundThe physiological background of the exertion count is a combination of severalphenomena and theories involved with exercise and recovery which are brieflyreviewed here.

• The General Adaptation Syndrome (GAS)

• The Depletion and Replenishment of Glycogen Stores

• The Activation of the Sympatho-Adrenal System –Adrenaline Secretion


The General Adaptation Syndrome (GAS)The stress theory by Hans Selye (1956) is rather universal in nature but fitsextremely well in sports and exercise. The main principle for effective trainingcomes from this theory and its applications. According to GAS, the body’sresponse to stress is primarily functional, i.e. the existing mechanisms are beingeffectively recruited to match the demands of exercise. These responses includeHR and circulation in general and the mobilization of the immediate energyresources of the body. They may also involve some central hormonalmechanisms such as adrenaline secretion in order to ensure the energy supply. Inthe case of an extremely heavy exercise session some catabolic processes arealso activated mainly for the same reason, i.e. that a person is able to perform thepresent task.

If the stress of an exercise bout is high enough, also certain structural adaptationmechanisms are also activated. In general these could be described as proteinsynthesis. As a result of the protein synthesis the amount of proteins which wereneeded to maintain the previous exercise is increased. This effect is notsignificant after a single bout of exercise, but is noticeable indeed within abouttwo weeks from the outset of training.

Both the functional and structural adaptation require time and energy. Mostsystems involved in the functional adaptation recover within a couple of hoursafter exercise. Even the protein synthesis is usually completed within 24 hoursafter exercise. However, there are some critical systems in which the completerecovery is a prerequisite to successful performance for subsequent trainingsessions. Namely, if the following training session occurs before adequaterecovery, the body’s resources become even more exhausted and thedeterioration of performance is greater.

The depletion and replenishment of glycogen storesMuscle glycogen is the most important source of energy in endurance sports.The classical studies of glycogen depletion showed that during a 30 km runningrace the exhaustion of muscle glycogen was in direct proportion to performance.

For an exercise session at the intensity of AT (slightly more than a marathonracing speed) the muscle glycogen stores will be depleted in 75 to 95 minutes.

For athletic training, it is even more important to be knowledgeable on thereplenishment of glycogen stores, a phenomenon which appears to happenalmost completely within 24 hours. However, several factors affect thereplenishment of glycogen stores, the most important of them being

• the quantity of carbohydrates in food

• the severity of depletion of stores. If muscle glycogen stores aretotally depleted, which is indicated by a total collapse inperformance, it may take up to three days to refill the energy stores.

This knowledge of recovery of glycogen stores is applied to the exertion countand factors as a support for inter-intensity comparisons.

The activation of the sympatho-adrenal system –adrenaline secretionAdrenaline is the main hormone involved in the mobilization of the body’sfunctional reserves. At low intensities the concentration of adrenaline in bloodremains low, but starts to rise when heart rate exceeds the level of AeT. The risebecomes even faster when the heart rate of AT is exceeded.

The higher the level of adrenaline in blood, the more energy is being used andthe longer recovery will take. It is noteworthy that the behavior of bloodadrenaline resembles very much that of blood lactate’s, both having anexponential rise as a function of heart rate. The similarity can be noted from the


HR/EF curve the shape of which is very similar to the HR/B lactate curve(EF=exertion factor, B=blood). The similarity of the curves should not bemisinterpreted so that the blood lactate level at a given heart rate would be thesame as exertion factor at the same heart rate.

In line with the concentration of adrenaline the concentration of cortisol – themain catabolic hormone – is increased. That also gives support to theexponential nature of the EF curve.

The table below summarizes the critical mechanisms for recovery at differentheart rate target zones. Cellular homeostasis refers mainly to acid base - as wellas to electrolyte balance and to the replenishment of the immediate energy stores(Creatine Phosphate (CP) and Adenosine Triphosphate (ATP)) in the musclecell.

Exertion Critical Mechanisms for RecoveryApproxomateTime Requiredfor Recovery

50% – AeT Fluid balance, Cellular homeostasis 6 – 24 hours

AerK – AnK Glycogen stores, Cellular homeostasis 12 – 24(48) hours

AnK – AnK+10% Cellular homeostasis, Glycogen stores 12 – 48 hours

– Maximum Cellular homeostasis, Hormonal homeostasis 12 – 72 hours

References• Galbo, H. (1983) Hormonal and metabolic adaptation to

exercise. Georg Thieme Verlag, Stuttgart-New York.

• Ivy, J.L. (1991) Muscle glycogen synthesis before and afterexercise. Sports Med 11(1): 6–19.

• McArdle, W.D., Katch, F.I. & Katch V.L. (1986) ExercisePhysiology – Energy, Nutrition and Human Performance. Leaand Febinger, Philadelphia.

• Selye, H. (1956) The stress of life. McGraw-Hill Co., New York.

• Skinner & McLellan (1980) The transition from aerobic toanaerobic metabolism. Res Q Exerc Sport 51: 234–248.

• Åstrand, P-O. & Rodahl, K. (1986) Textbook of work physiology.McGraw-Hill Co, New York.

• Viru, A. (1986) Hormones in muscular activity. CRP Press, NewYork.

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