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2 Polar RS800 Training System
3 RS800 Wrist Unit
4 Polar s3 stride sensor™ W.I.N.D. (option)
®
5 Polar WearLink W.I.N.D. Transmitter
6 Polar ProTrainer 5™ Software for Windows
7 Optimising training effect with the RS800
Polar RS800sd
8 Plan – Train – Analyse:
Using the Polar RS800 training system
9 Plan – Train – Analyse:
A complete training system
Using the Polar RS800 training system
10-11 Plan – Train – Analyse:
for runners and endurance athletes
Using the Polar RS800 training system
12 Detec
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Polar RS800 Training System From the very first commercial heart rate monitor launched in 1981, Polar has travelled hand in hand with world class athletes, continually evolving and innovating sports training aids to elevate individual performance to levels that previously seemed unattainable. The next generation of running / training computers Polar’s RS range is the culmination of 30 years research and development to deliver the most complete and effective heart rate monitor based training mana
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Design Display Battery Ergonomically moulded Scratch resistant lens with User changeable, CR2032, for maximum comfort and magnification. Large 3 row 3volt. usability. LCD. RS800 Wrist Unit Using interference free Polar W.I.N.D. (Wireless Integrated Network RS800 Wrist Unit Technical Specifications ® Device) technology, RS800 communicates with the Polar WearLink transmitter W.I.N.D. and Polar s3 stride sensor™ W.I.N.D. over a wireless Time 1 & 2, Date, Alarm, Watch functions: 2.4GHz frequency. We
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Polar s3 Stride Sensor™ W.I.N.D. (option) s3 Stride Sensor Specifications: Going beyond speed and distance to provide insight into the running stride itself, the s3 stride sensor is a durable light-weight module that measures just 55 x 39 x 14mm. It can be mounted securely and unobtrusively to training shoe laces or placed inside the specially designed mid-sole cavity in the adidas Fusion running shoe. The s3 stride sensor is activated automatically by the RS800 wrist unit at the beginning of a
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® Polar WearLink W.I.N.D. Transmitter WearLink Specifications: Since pioneering the development of wireless heart rate sensors, Polar has consistently led the field in furthering the technology to improve resolution and eliminate interference. The WearLink W.I.N.D. transmitter and soft textile chest strap is the latest generation of Polar’s proprietary heart rate sensing and transmission technology. The transmitter is also fully compatible with adidas Fusion apparel. Polar Wearlink W.I.N.D. is t
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Average stride Cadence curve Heart rate curve Speed curve length curve Elevation curve ProTrainer 5™ Software for Windows With Polar ProTrainer 5, you can analyse your training sessions based on: heart rate Completing the RS800 Training System, Polar ProTrainer 5 professional zones, speed, distance, time and increasing/ decreasing heart rate. training software for Windows allows you or your coach to easily design and analyse training sessions based on: heart rate zones, speed, distance, time and
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Polar sport zones: Use sport zones to guide Optimising Training Effect With the RS800 intensity during the training session to achieve desired When you train or workout you are over stressing your body. After training effect (hard to recovery). your body enters a recovery phase during which it over-compensates for Polar Exertion Count: OwnZone¤: the training, resulting in improved strength and fitness - this damage ProTrainer 5 provides you Option for daily aerobic and repair cycle is called tra
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Intensity zones (heart rate) or speed zones (pace) 2 x 2km intervals 4 x 1km intervals zone 4 10 minute light warm-up 10 minute cooldown An example of a distance-based interval session created with the Polar ProTrainer 5 software. PLAN – TRAIN – ANALYSE: USING THE POLAR RS800 TRAINING SYSTEM The power to compare targets vs. results Plan your training program with ProTrainer 5 The program can be built up from an unlimited number of training sessions with each session comprising up to 12 phases wi
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Display example 1 Display example 2 Display example 3 - Lap time - Distance - Distance - Ascent - Pace - Cadence - Heart rate - Heart rate - Pace PLAN – TRAIN – ANALYSE: USING THE POLAR RS800 TRAINING SYSTEM The RS800 During Training Personalize the information to be displayed from the following choices: During training there are up to 6 different display settings which can be scrolled through. Each display setting shows 3 pieces of information on • R-R timing separate rows. The information f
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Time HR Pace/Speed Distance Cadence Stride length Altitude PLAN – TRAIN – ANALYSE: TOTAL LAP RECALL USING THE POLAR RS800 TRAINING SYSTEM Post Training Analysis on the RS800 RS800sd has a highly comprehensive For quick analysis, you can review recorded data on the display of the lap information collection system. LAP 1 2...99 RS800 immediately after training. The information available is as follows: You can review the parameters of each lap taken during each run for • Session start time up to
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In ProTrainer 5 you can also add notes and ‘day specific’ information (weather conditions, amount of sleep, resting heart rate etc.) to the exercise file for future reference / remote analysis by your coach. PLAN – TRAIN – ANALYSE: USING THE POLAR RS800 TRAINING SYSTEM Post Training Analysis in ProTrainer 5 Once the exercise file has been transferred to ProTrainer 5 software you can analyse every aspect of your training session in exacting detail. Select any point during the training (data inter
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Measuring Heart Rate Variability – R-R Recording Heart rate varies with every heartbeat. Heart rate variability (HRV) is the timing between beats, also known as R-R intervals. An average heart rate of 60 beats per minute (bpm) does not mean that the interval between successive heartbeats would be exactly 1.0 sec, instead they may fluctuate/vary from 0.5 sec up to 2.0 sec. HRV is affected by aerobic fitness and is generally large at rest for a well conditioned heart. Other factors that affect HRV
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812 732 845 745 642 640 638 639 641 Aerobic Training. Less than 3ms SD1. Resting Heart Rate. High variability. ® OwnZone When you exercise your heart rate increases and the variability timing between beats decreases. Polar’s research has identified that the point where the timing difference plateaus (i.e. becomes too negligible to measure) is the point where your aerobic training becomes effective. From a controlled warm-up, the OwnZone feature identifies the point where variability plateaus and
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*HEART RATE VARIABILITY OwmOptimizer™ OwnOptimizer reading Successful training requires temporary overloading: longer exercise duration, higher intensity and frequency, or higher total volume. However, if you overload too much the effect to overall performance gains can be negative. To avoid this, overloading must always be followed by an adequate recovery period. Polar OwnOptimizer measures heart rate and beat to beat variability during a simple orthostatic (laying down to standing) test. In th
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Running Index Combining aerobic fitness (VO ) and exercise economy (how efficient 2max your body is at running), Running Index offers an easy way to measure performance (how fast/easily you run at a given pace). By recording your Running Index over time, you can monitor progress. Improvement means that running at a given pace requires less of an effort, or that your pace is faster at a given level of exertion. You can improve your Running Index results by improving your fitness level and running
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Recommended Cadence vs. Height Marathon time 4hours 3.5hours 3hours 2.75hours Pace 5:42/km 5:00/km 4:17/km 3:55/km Height 190cm 84-86 86-88 88-90 90-92 180cm 86-88 88-90 90-92 92-94 170cm 88-90 90-92 92-94 94-96 160cm 90-92 92-94 94-96 96-98 Stride length = the distance of a stride. Running Cadence and Stride Length Cadence is the number of times the foot with the stride sensor hits the ground per minute. Stride length is the average length of one step. There are two ways to run faster: moving y
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Example interval Intensity % Target zone of HR , bpm durations Training benefit max Sport Zones Benefits: Maximal or near maximal effort for breathing and muscles 90–100% less than Feels like: Very exhausting for breathing and muscles MAXIMUM Recommended for: Very experienced and fit runners. Short intervals only, Polar sport zones introduce a new level of ease in 171–190 bpm 5 minute usually in final preparation for short running events 5 heart rate-based training. Training is divided into five
