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.
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.
RS800 Wrist Unit Using interference free Polar W.I.N.D. (Wireless Integrated Network 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 2.4GHz frequency. Wearlink sends 1ms resolution ECG data to the wrist unit and, tracking the position of the foot 1000 times a second, the s3 stride sensor (option) sends speed, distance and cadence data. Design Display Battery Ergonomically moulded for maximum comfort and usability.
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.
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.
Cadence curve Heart rate curve Speed curve Average stride length curve Elevation curve ProTrainer 5™ Software for Windows Completing the RS800 Training System, Polar ProTrainer 5 professional 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 increasing/decreasing heart rate.
Polar sport zones: Optimising Training Effect With the RS800 When you train or workout you are over stressing your body. After training your body enters a recovery phase during which it over-compensates for the training, resulting in improved strength and fitness - this damage and repair cycle is called training effect. If you train too hard and / or too often you don´t allow your body sufficient time to recover in between training sessions, the compound result can be a negative gain.
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 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 with an unlimited amount of repetitions.
Display example 1 Display example 2 Display example 3 - Lap time - Ascent - Heart rate - Distance - Pace - Heart rate - Distance - Cadence - Pace PLAN – TRAIN – ANALYSE: USING THE POLAR RS800 TRAINING SYSTEM The RS800 During Training During training there are up to 6 different display settings which can be scrolled through. Each display setting shows 3 pieces of information on separate rows. The information for each row is fully user configurable allowing the optimal combination of real time feedback.
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 For quick analysis, you can review recorded data on the display of the RS800 immediately after training. The information available is as follows: • Session start time • Total session duration • Total distance • Speed / Pace – maximum and average • Altitude – maximum, minimum and total ascent/descent.
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.
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.
812 732 845 745 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 then defines the correct aerobic training zone for you.
*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.
Running Index Combining aerobic fitness (VO2max) and exercise economy (how efficient 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 technique.
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 Running Cadence and Stride Length 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. 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.
Target zone Intensity % of HRmax, bpm Example interval durations Training benefit MAXIMUM 90–100% 171–190 bpm less than 5 minute Benefits: Maximal or near maximal effort for breathing and muscles Feels like: Very exhausting for breathing and muscles Recommended for: Very experienced and fit runners.
