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Running Index Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km
(h:mm:ss)
42.195 km
(h:mm:ss)
70 3750 0:17:15 0:36:00 1:19:00 2:50:00
72 3900 0:16:30 0:34:30 1:16:00 2:45:00
74 4000 0:16:00 0:33:30 1:14:00 2:40:00
76 4100 0:15:30 0:32:30 1:12:00 2:35:00
78 4200 0:15:15 0:32:00 1:10:00 2:30:00
*Optional s3+ stride sensor or G3/G5 GPS sensor required.
Polar Training Load Feature
The training load feature in the calendar view in polarpersonaltrainer.com will conveniently tell you how
hard your training session was, and how much time is needed for complete recovery.This feature tells you
if you have recovered enough for your next session, helping you find the balance between rest and
training. In polarpersonaltrainer.com you can control your total workload, optimize your training, and
monitor your performance development.
Training load takes into consideration different factors which affect your training load and recovery time,
such as heart rate during training, duration of training, and your individual factors, e.g. sex, age, height,
and weight. Continuous monitoring of training load and recovery will help you recognize personal limits,
avoid over or under training, and adjust training intensity and duration according to your daily and weekly
targets.
Training Load feature helps you to control total workload, optimize your training, and monitor your
performance development. The feature makes different kinds of training sessions comparable with each
other, and helps you to find the perfect balance between rest and training.
For more information on Training load, see polarpersonaltrainer.com Help.
Polar Endurance Training Program for Running and Cycling
Polar has created tailored Endurance training programs for running and cycling, which are available for
you in polarpersonaltrainer.com. You get a personalized training program to best suit your current fitness
level.
Endurance training programs are ideal for you, if running or cycling is incorporated in your main fitness
routine. Endurance programs improve cardiovascular fitness and are not targeted to any sport event.
Endurance training programs are continual i.e. the program will continue as long as you want to stop it.
The program guides you to train in the correct way by defining the training volume, training intensity and
training placement on weekdays, for the optimal fitness improvement.
Training program works together with the ZoneOptimizer feature, which means that program training
sessions are modified according to your present condition i.e. your physical condition and recovery from
previous training sessions are taken into consideration. For more information, see Polar ZoneOptimizer
(page 44).
Suitable Program Starting Level for Everybody
Program level must be known before a suitable training module can be selected. The determination of the
program level can be done:
• automatically using your previous training history in polarpersonaltrainer.com
• or using a short questionnaire which you will have to fill in.
General programs are compiled of 4 week long training modules. Training module in level 1 is the least
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Background Information 49