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FEATURES
GPS
The V800 has built-in GPS that provides accurate speed and distance measurement for a range of outdoor sports, and allows you to see your route on map in the Flow app and web service after your session.
V800 includes the following GPS features:
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Distance: Gives you accurate distance during and after your session.
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Speed/Pace: Accurate speed/pace information during and after your session.
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Race Pace: Helps you to keep a steady pace and achieve your target time for a set distance.
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Running index: In V800, Running Index is based on heart rate, speed and altitude data measured during the run. It gives information about your performance level, both aerobic fitness and running economy. In V800, this feature can also recognize if you're running uphill or downhill.
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Back to start: Directs you to your starting point in the shortest distance possible, as well as shows the distance to your starting point. Now you can check out more adventurous routes and explore them safely, knowing that you're only a touch of a button away from seeing the direction to where you started.
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Route guidance: Follows your previously recorded routes and shared routes from Polar Flow.
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Power save mode: Allows you to save the battery life of your V800 during long training sessions. You can store your GPS data at the intervals of 1 second or 60 seconds. A longer interval gives you more recording time, while a shorter interval allows you to record more detailed data. When power save mode is on, location based automatic lap, automatic pause and route guidance cannot be used. In addition, Running Index cannot be used unless you have a stride sensor, and Race Pace cannot be used unless you have a stride sensor or speed sensor.
When using power save mode, the GPS data is not as accurate as in normal mode. Power save mode is only recommended to be used in long sessions lasting over 10 hours.
When training with either a Polar Stride Sensor Bluetooth® Smart or Polar Speed Sensor Bluetooth®
Smart with GPS set on, speed and distance information is collected from the stride sensor or speed sensor, not the GPS. However, route information is collected from the GPS.
For best GPS performance, wear V800 on your wrist with the display facing up. Due to the location of the
GPS antenna on the V800, it is not recommended to wear it with the display on the underside of your wrist.
When wearing it on the handlebars of a bike, make sure the display is facing up.
BACK TO START
The back to start feature guides you back to the starting point of your session or to a saved POI.
To use the back to start feature:
1. Press and hold LIGHT during a training session.
Quick menu is displayed.
2. Choose Set location guide on , Set target point is displayed.
3. Choose Starting point (default) .
You can change the target point by returning to the Quick menu , and choosing Change target point . At least one POI must be saved during your session to be able to change the target point.
To return to your starting point: l
Browse to the Back to start view.
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Keep V800 in a horizontal position in front of you.
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Keep moving in order for V800 to determine which direction you are going. An arrow will point in the direction of your starting point.
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To get back to the starting point, always turn in the direction of the arrow.
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The V800 also shows the bearing and the direct distance (beeline) between you and the starting point.
When in unfamiliar surroundings, always keep a map at hand in case the V800 loses the satellite signal or the battery runs out.
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ROUTE GUIDANCE
The route guidance feature guides you along routes that you have recorded in previous sessions or routes that other Flow web service users have recorded and shared.
When you start a route guidance session, your V800 guides you directly to the starting point of the route with an arrow as in the back to start feature. You must first go to starting point of your route in order for the guidance to start. When the starting point has been reached, your V800 guides you all the way through the route to the end. Guidance on the display keeps you on the right track during your session.
Guidance on the Display l
The circle shows your location (If the circle is empty you are off the route) l
The arrow shows the correct direction l
More of the route is shown as you as proceed
Adding a Route to V800
To add a route to your V800, you must save it as a favorite in the Flow web service Explore view or in the analysis view of your training session, and sync it to your V800.
For more information on favorites, See "Favorites" on page 39
For information on starting a session with route guidance, See "Start a Training Session" on page 42
RACE PACE
Race pace feature helps you to keep a steady pace and achieve your target time for a set distance. Define a target time for the distance, for example, 45 minutes for a 10 kilometer run. During the training session the target pace/speed is compared with training information. You can follow up on how far behind or ahead you are, compared to your pre-set target. You can also check what is the required steady pace/speed in order to meet your set target. Race pace can be set on V800, or you can also set a race pace target in the Flow web service.
For information on starting a session with Race Pace, See "Start a Training Session" on page 42
BAROMETER
The barometer features include: l
Altitude, ascent and descent l
Temperature during training (can be viewed on the display) l
Inclinometer (Requires Speed Sensor Bluetooth® Smart)
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V800 measures altitude with an atmospheric air pressure sensor and converts the measured air pressure into an altitude reading. This is the most accurate way to measure altitude and altitude changes (ascent / descent) after calibration. Ascended and descended are shown in meters/feet. Uphill/downhill steepness is shown in percentages and grade, and is only visible during training when using a Speed Sensor Bluetooth® Smart when cycling.
To make sure that the altitude remains accurate, it needs to be calibrated whenever a reliable reference, such as a peak or a topographic map, is available or when at sea level. Calibration can also be set to automatic.
This is especially useful if a training session is always started in the same environment. Pressure variations due to weather conditions, or indoor air-conditioning, may affect altitude readings.
The temperature shown is the temperature of your V800. When wearing V800 on your wrist, your body heat affects the temperature reading. To get an accurate air temperature reading, take V800 off your wrist for 15-20 minutes.
Altitude is automatically calibrated with GPS, but to get the most accurate altitude readings, it is recommended to always manually calibrate altitude when you know your current altitude. Manual calibration
SMART COACHING
Whether it’s assessing your day-to-day fitness levels, creating individual training plans, working out at the right intensity or receiving instant feedback, Smart Coaching offers a choice of unique, easy-to-use features, personalized to your needs and designed for maximum enjoyment and motivation when training.
V800 includes the following Smart Coaching features: l
Training Load l
Recovery status based on Training Load and 24/7 activity l
Training Benefit l
Jump Test l
Fitness Test l
Orthostatic Test l
Running Index l
Heart rate zones l
Smart calories
TRAINING LOAD
Training load is textual feedback on the strenuousness of a single training session. Training load calculation is based on the consumption of critical energy sources (carbohydrates and proteins) during exercise. It makes the loads of different types of training sessions comparable with each other. To enable a more accurate
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comparison between sessions, we have converted your training load into an approximate recovery need estimation.
Training load takes into consideration different factors which affect your training load and estimated recovery need. These include HR sit
, HR max
, VO
2max
, sex, age, height, weight and your training background. Your aerobic and anaerobic thresholds (can be set in the Flow web service), heart rate during training and the duration of your session also affect the calculation. In addition by applying sport-specific factor, the strenuousness of the sport performed is reflected in your in training load and recovery need.
After each training session in the training summary, you will receive a description of your training load and the estimated time needed to recover from the session.
Check the estimated recovery needs for the different
Training Loads from this chart.
See a more detailed visual interpretation of your training load and recovery in the Flow web service.
RECOVERY STATUS
The recovery status feature keeps track of your cumulative load – that is, intensity, volume and frequency of your training and activity – taking your training background into account. Your recovery status combines your training load with the data of the activities you do every day. It estimates your recovery status and how long it takes for you to recover. It is a tool that helps you avoid over and under training and adjust your training plans, together with other tools such as the orthostatic test.
Your recovery status is based on your cumulative training load, daily activity and resting from the past 8 days.
The most recent training sessions and activity are weighted more than earlier ones, therefore they have the biggest effect on your recovery status. Your activity outside training sessions is tracked with an internal 3D accelerometer that records your wrist movements. It analyzes the frequency, intensity and irregularity of your movements together with your physical information, allowing you to see how active you are outside your training sessions. By combining your daily activity with your training load you get a true picture of your required recovery status. Continuous monitoring of your recovery status will help you recognize personal limits, avoid over or under training, and adjust training intensity and duration according to your daily and weekly targets.
To get the most accurate recovery status information, wear a heart rate sensor when training.
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Very strained
"Very strained" means that you have been training hard lately and your cumulative load is very high. Over time this will improve your fitness and performance. You just need to give yourself enough time to fully recover before your next heavy training period or competition.
Strained
"Strained" shows that your training load has cumulated and become high. This may also mean that you're not fully recovered from your past training and activity.
Improving fitness and performance requires strenuous training every now and then, but also time to recover well.
Balanced
"Balanced" tells you that your recent training and the time you need to recover from it are in balance. When you devote enough time for recovery, you can make sure you get the most out of your training.
Undertrained
"Undertrained" means that you have recently been training less than normally.
Perhaps you need some extra time to recover due to an illness, stress from everyday life or change of focus in your training plan. Please remember, though, that if you cut down your training load for weeks in a row without careful planning, some of the training benefits you have already gained may diminish.
Shows you when you will reach the next recovery level.
View Your Recovery Status l
Tap the display in time view or l
Go to Status > Recovery status
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View Your Daily Calories
See how many calories you have burnt through training, activity and BMR (Basal metabolic rate: the minimum metabolic activity required to maintain life).
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Tap the display twice in time view or l
Go to Status > Daily activity
A more detailed view of your daily activity including activity intensity, active time, inactivity, steps/distance, calories, and sleep time/index is available in the Flow app and Flow web service.
TRAINING BENEFIT
The Training Benefit feature helps you better understand the effects of your training. This feature requires the use of the heart rate sensor. After each training session you get textual feedback on your training session providing that you have trained at least a total of 10 minutes in the heart rate zones.
HOW DOES IT WORK?
Training Benefit feedback is based on heart rate zones. It reads into how much time you spend and how many calories you burn in each zone.
Motivating feedback that’s delivered straight to you immediately after exercise is something we can all benefit from. So if you want to know the effect of different training sessions, this feature will tell you exactly what you need to know. You get a quick overview after each session, and for more detailed feedback, you can either check your training file or you can get further in-depth analysis at polar.com/flow . The descriptions of different training benefit options are listed in the table below.
Feedback
Maximum training+
Maximum training
Training benefit
What a session! You improved your sprint speed and the nervous system of your muscles, which make you more efficient. This session also increased your resistance to fatigue.
What a session! You improved your sprint speed and the nervous system of your muscles, which make you more efficient.
Maximum & Tempo training
What a session! You improved your speed and efficiency. This session also significantly developed your aerobic fitness and your ability to sustain high intensity effort for longer.
Tempo & Maximum training
What a session! You significantly improved your aerobic fitness and your ability to sustain high intensity effort for longer. This session also developed your speed and efficiency.
Tempo training+ Great pace in a long session! You improved your aerobic fitness, speed, and abil-
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Feedback
Tempo training
Tempo & Steady state training
Steady state & Tempo training
Steady state training+
Steady state training
Steady state & Basic training, long
Steady state & Basic training
Basic & Steady state training, long
Basic & Steady state training
Basic training, long
Basic training
Recovery training
Training benefit ity to sustain high intensity effort for longer. This session also increased your resistance to fatigue.
Great pace! You improved your aerobic fitness, speed, and ability to sustain high intensity effort for longer.
Good pace! You improved your ability to sustain high intensity effort for longer.
This session also developed your aerobic fitness and the endurance of your muscles.
Good pace! You improved your aerobic fitness and the endurance of your muscles. This session also developed your ability to sustain high intensity effort for longer.
Excellent! This long session improved the endurance of your muscles and your aerobic fitness. It also increased your resistance to fatigue.
Excellent! You improved the endurance of your muscles and your aerobic fitness.
Excellent! This long session improved the endurance of your muscles and your aerobic fitness. It also developed your basic endurance and your body's ability to burn fat during exercise.
Excellent! You improved the endurance of your muscles and your aerobic fitness. This session also developed your basic endurance and your body's ability to burn fat during exercise.
Great! This long session improved your basic endurance and your body's ability to burn fat during exercise. It also developed the endurance of your muscles and your aerobic fitness.
Great! You improved your basic endurance and your body's ability to burn fat during exercise. This session also developed the endurance of your muscles and your aerobic fitness.
Great! This long, low intensity session improved your basic endurance and your body's ability to burn fat during exercise.
Well done! This low intensity session improved your basic endurance and your body's ability to burn fat during exercise.
Very nice session for your recovery. Light exercise like this allows your body to adapt to your training.
JUMP TEST
There are three kinds of jump tests to choose from: squat, countermovement and continuous. The squat and countermovement tests measure your explosive strength, but in the countermovement jump test your muscles and tendons also do a pre-stretch that lets you use elastic energy, usually allowing you to jump
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higher. The continuous jump test measures your anaerobic power. It is especially useful for those who do sports that require anaerobic power, in other words maximal effort for short periods.
To do the Jump test, go to Tests > Jump Test . To perform the test you need a Polar Stride Sensor
Bluetooth® Smart. For more information See "Polar Stride Sensor Bluetooth® Smart" on page 79
If you haven't paired a Polar Stride Sensor Bluetooth® Smart with V800, You need a Polar stride sensor is displayed when trying to enter Jump Test .
Before performing any of the jump tests, make sure you have warmed up properly, especially your leg muscles. When performing any of the tests, always use the same correct jumping technique to maximize the comparability and reliability of the results.
Your latest test result is shown in Tests > Jump test > Latest result . Only your most recently performed test result is shown. You can view your previous results in the V800 diary. For a visual analysis of your Jump test results, go to the Flow web service and select the test from your Diary to view details from it.
SQUAT JUMP
The squat jump test measures explosive strength. This test is performed by starting with your knees bent in a
90 degree angle, and jumping vertically as high as possible from that position. Hands should be held on the hips to avoid the effect of arm swinging to the test. Knees and ankles should be extended at take-off, and they should be in a similar extended position when landing on the ball of the foot.
In the test you perform three attempts of the squat jump and the best attempt is the test result. Give yourself a short recovery period between attempts to ensure maximal effort on every attempt.
Performing the Squat Jump
Wear the Polar Bluetooth® Smart Stride Sensor, and choose Jump test > Squat , and press START.
Searching for stride sensor is displayed.
Squat jumps Start now!
is shown when you can start the test.
1. Stand with your hands on your hips and knees bent in a 90 degree angle. Stay still for a few seconds.
2. Jump vertically without any countermovement.
3. Land with both feet with your legs straight and ankles extended.
4. Perform three attempts of the squat jump. Give yourself a short recovery period between attempts to ensure maximal effort on every attempt.
It is important not to perform any kind of countermovement during the squat jump test.
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During the test you will see the number jumps performed ( 1/3, 2/3 or 3/3 ), and the height of your last jump e.g.
53 cm .
Test Results
After the test you will see the heights of all three of your jumps
COUNTERMOVEMENT JUMP
The countermovement jump test measures explosive strength. This test is performed by starting in an upright standing position and squatting down to a 90 degree leg bend position before immediately jumping vertically as high as possible. Hands should be held on the hips to avoid the effect of arm swinging to the test. Knees and ankles should be extended at take-off, and they should be in a similar extended position when landing on the ball of the foot.
In the test you perform three attempts of the countermovement jump and the best attempt is the test result.
Give yourself a short recovery period between attempts to ensure maximal effort on every attempt.
Performing the Countermovement Jump
Wear the Polar Bluetooth® Smart Stride Sensor, and choose Jump test > Countermovement , and press
START.
Searching for stride sensor is displayed.
Countermovement Start now!
is shown when you can start the test.
1. Stand upright with your hands on your hips.
2. Squat rapidly to about a 90 degree knee angle, and immediately jump vertically.
3. Land with both feet with your legs straight and ankles extended.
4. Perform three attempts of the countermovement jump. Give yourself a short recovery period between attempts to ensure maximal effort on every attempt.
During the test you will see the number jumps performed ( 1/3, 2/3 or 3/3 ), and the height of your last jump e.g.
59 cm .
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Test Results
After the test you will see the heights of all three of your jumps.
CONTINUOUS JUMP
The continuous jump test measures your anaerobic power. This test is especially useful for those who do sports that require anaerobic power, in other words maximal effort for short periods.The aim of the continuous jump test is to perform the highest number of jumps with maximum height in the set time period.
The continuous jump test is performed by squatting down until the knees are bent in a 90 degree angle, and then rapidly jumping vertically as high as possible, and landing with both feet at the same time, bending the knees, and repeating the vertical jumping movement until the set time period is over. The test should be started with maximal effort, jumping as high as possible as rapidly as possible. As the test proceeds you will naturally become fatigued but keep maximal effort throughout the test. In the Flow web service you can analyze your test jump by jump, and see how your jump height decreased during the test.
Performing the Continuous Jump
Before performing the continuous jump test, set the duration of test. Choose Jump test > Set duration of cont. test The duration can be set to 15 seconds, 30 seconds, 60 seconds or Set other duration . If you choose Set other duration , you can set the duration anywhere from 5 seconds to 300 seconds.
Wear the Polar Bluetooth® Smart Stride Sensor, and choose Jump test > Continuous , and press START.
Searching for stride sensor is displayed.
Continuous jumps Start now!
is shown when you can start the test.
1. Stand upright with your hands on your hips.
2. Squat until your knees are in a 90 degree leg bend position, and immediately jump vertically.
3. Land with both feet with your legs straight and ankles extended.
4. Repeat the jump movement continuously until the test is over (you will be notified with audio and vibration when the test is over).
During the test you will see the number of jumps performed, and the time remaining .
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Test Results
After the test you will see the number of jumps performed, the average height of your jumps and the average power per kilogram/pound.
FITNESS TEST
The Polar Fitness Test is an easy, safe and quick way to estimate your aerobic (cardiovascular) fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO
2max
), which is commonly used to evaluate aerobic fitness. Your long-term training background, heart rate, heart rate variability at rest, gender, age, height, and body weight all influence OwnIndex. The Polar Fitness Test is developed for use by healthy adults.
Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The better your aerobic fitness, the stronger and more efficient your heart is. Good aerobic fitness has many health benefits. For example, it helps in decreasing the risk of high blood pressure and your risk of cardiovascular diseases and stroke. If you want to improve your aerobic fitness it takes, on average, six weeks of regular training to see a noticeable change in your OwnIndex. Less fit individuals see progress even more rapidly. The better your aerobic fitness, the smaller the improvements in your OwnIndex.
Aerobic fitness is best improved by training types that use large muscle groups. Such activities include running, cycling, walking, rowing, swimming, skating, and cross-country skiing. To monitor your progress, start by measuring your OwnIndex a couple of times during the first two weeks in order to get a baseline value, and then repeat the test approximately once a month.
To make sure the test results are reliable, the following basic requirements apply: l
You can perform the test anywhere - at home, at the office, at a health club - provided the testing environment is peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no other people talking to you.
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Always take the test in the same environment and at the same hour.
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Avoid eating a heavy meal or smoking 2-3 hours prior to testing.
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Avoid heavy physical exertion, alcohol, and pharmaceutical stimulants on the test day and the previous day.
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You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.
BEFORE THE TEST
Wear your heart rate sensor. For more information, See "Wear Heart Rate Sensor" on page 41
Before starting the test, make sure your physical settings including training background are accurate in
Settings > Physical settings
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PERFORMING THE TEST
To perform the fitness test, go to Tests > Fitness Test > Relax and start the test .
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Searching for heart rate is displayed. When heart rate is found, a heart rate graph, your current heart rate and Lie down & relax is shown on the display. Stay relaxed and limit body movements and communication with other people.
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You can interrupt the test in any phase by pressing BACK.
Test canceled is displayed.
If V800 cannot receive your heart rate signal, the message Test failed is displayed. In which case, you should check that the heart rate sensor electrodes are wet and that the textile strap fits snugly.
TEST RESULTS
When the test is over, you hear two beeps along with a description of your fitness test result and your estimated VO
2max is displayed.
Update to VO2max to physical settings?
is displayed.
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Select Yes to save the value to your Physical settings .
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Select No only if you know your recently measured VO
2max ness level class from the result.
value, and if it differs more than one fit-
Your latest test result is shown in Tests > Fitness test > Latest result . Only your most recently performed test result is shown.
For a visual analysis of your Fitness test results, go to the Flow web service and select the test from your
Diary to view details from it.
Fitness Level Classes
Men
Age / Years
Very low
20-24
25-29
30-34
35-39
40-44
45-49
50-54
< 32
< 31
< 29
< 28
< 26
< 25
< 24
Low
32-37
31-35
29-34
28-32
26-31
25-29
24-27
Fair
38-43
36-42
35-40
33-38
32-35
30-34
28-32
Moderate
44-50
43-48
41-45
39-43
36-41
35-39
33-36
Good
51-56
49-53
46-51
44-48
42-46
40-43
37-41
Very good
57-62
54-59
52-56
49-54
47-51
44-48
42-46
Elite
> 62
> 59
> 56
> 54
> 51
> 48
> 46
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Age / Years
Very low
55-59
60-65
< 22
< 21
Women
Age / Years
Very low
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60-65
< 27
< 26
< 25
< 24
< 22
< 21
< 19
< 18
< 16
Low
22-26
21-24
Low
27-31
26-30
25-29
24-27
22-25
21-23
19-22
18-20
16-18
Fair
27-30
25-28
Fair
32-36
31-35
30-33
28-31
26-29
24-27
23-25
21-23
19-21
Moderate
31-34
29-32
Moderate
37-41
36-40
34-37
32-35
30-33
28-31
26-29
24-27
22-24
Good
35-39
33-36
Very good
40-43
37-40
Good
42-46
41-44
38-42
36-40
34-37
32-35
30-32
28-30
25-27
Very good
47-51
45-49
43-46
41-44
38-41
36-38
33-36
31-33
28-30
Elite
> 43
> 40
The classification is based on a literature review of 62 studies where VO
2max was measured directly in healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC.
Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11,
1990.
ORTHOSTATIC TEST
Orthostatic test is a generally used tool for monitoring the balance between training and recovery. It is based on the training-induced changes in the function of your autonomic nervous system. Orthostatic test results are affected by several external factors, such as mental stress, sleep, latent illness, environmental changes
(temperature, altitude), and others. Long term follow-up helps you to optimize your training and prevent overtraining.
Orthostatic test is based on the measurement of heart rate and heart rate variability. Changes in heart rate and heart rate variability reflect the changes in autonomic regulation of the cardiovascular system. During the test
HRrest, HRstand and HRpeak are measured. Heart rate and heart rate variability measured during orthostatic test are good indicators of disturbances in the autonomic nervous system, for example fatigue or overtraining.
However, heart rate responses to fatigue and overtraining are always individual, and require longer term follow-up.
Elite
> 51
> 49
> 46
> 44
> 41
> 38
> 36
> 33
> 30
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BEFORE THE TEST
When you perform the test for the first time, six baseline tests should be conducted over a period of two weeks to determine your personal baseline value. These baseline measurements should be taken during two typical basic training weeks, not during heavy training weeks. The baseline measurements should include tests taken both after training days and after recovery days.
After the baseline recordings, you should continue to perform the test 2-3 times a week. Test yourself weekly in the morning following both a recovery day and a heavy training day (or a series of heavy training days). An optional third test can be performed after a normal training day. The test may not provide reliable information during detraining or in a very irregular training period. If you take a break from exercise for 14 days or longer, you should consider resetting your long-term averages and perform the baseline tests again
The test should always be taken in standardized/similar conditions in order to get the most reliable results. It is recommended that you take the test in the morning before breakfast. The following basic requirements apply: l
Wear the heart rate sensor.
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You should be relaxed and calm.
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You can be seated in a relaxed position or lying in bed. The position should always be the same when you do the test.
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The test can take place anywhere – at home, in the office, at a health club – as long as the test environment is peaceful. There should be no disturbing noises (for example, television, radio or telephone) or other people talking to you.
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Avoid eating, drinking and smoking 2-3 hours prior to the test.
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It is recommended to perform the test regularly and at the same time of day to get comparable test results, preferably in the morning after waking up.
PERFORMING THE TEST
Choose Tests > Orthostatic test > Relax and start the test .
Searching for heart rate is displayed. When heart rate is found Lie down & relax is shown on the display.
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Your heart rate graph is shown on the display. Do not move during this first part of the test, which lasts
3 minutes.
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After 3 minutes, the wrist unit will beep and Stand up is displayed. Stand up and remain standing still for 3 minutes.
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After 3 minutes, the wrist unit will beep again and the test is finished.
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You can interrupt the test in any phase by pressing BACK.
Test canceled is displayed.
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If V800 cannot receive your heart rate signal, the message Test failed is displayed. In which case, you should check that the heart rate sensor electrodes are wet and that the textile strap fits snugly.
TEST RESULTS
As a result you see your HRrest, HRstand and HRpeak values compared with the average of your previous results.
Your latest test result is shown in Tests > Orthostatic test > Latest result . Only your most recently performed test result is shown.
In the Flow web service you can follow your test results in the long-term. For a visual analysis of your
Orthostatic test results, go to the Flow web service and select the test from your Diary to view details from it.
RUNNING INDEX
Running Index offers an easy way to monitor running performance changes. A running index value is an estimate of maximal aerobic running performance, which is influenced by aerobic fitness and running economy. 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.
In V800, Running Index takes the effect of uphills and downhills into account. At a given pace, running uphill is physiologically more stressful than running on a level surface, and running downhill is physiologically less stressful than running on a level surface.
To receive the most accurate information on your performance, make sure you have set your HR max
HR rest values.
and
Running Index is calculated during every training session when heart rate and the GPS function is on / Stride
Sensor Bluetooth® Smart is in use, and when the following requirements apply: l
Sport profile used is a running type sport (Running, Road Running, Trail running etc.) l
Speed should be 6 km/h / 3,75 mi/h or faster and duration 12 minutes minimum l
Altitude data must be available (otherwise up- and downhills are not taken into account)
To receive the most accurate information on your performance, make sure you have set your HR max
HR and values. Calculation begins when you start recording the session. During a session, you may stop rest twice at traffic lights, for example, without interrupting the calculation. After your session, V800 displays a
Running Index value and stores the result in the training summary.
If you use a stride sensor, make sure that the stride sensor is calibrated.
Compare your result to the table below.
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Women
Age / Years
Very low
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60-65
SHORT-TERM ANALYSIS
Men
Age / Years
Very low
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60-65
< 32
< 31
< 29
< 28
< 26
< 25
< 24
< 22
< 21
Low
32-37
31-35
29-34
28-32
26-31
25-29
24-27
22-26
21-24
< 27
< 26
< 25
< 24
< 22
< 21
< 19
< 18
< 16
Low
27-31
26-30
25-29
24-27
22-25
21-23
19-22
18-20
16-18
Fair
38-43
36-42
35-40
33-38
32-35
30-34
28-32
27-30
25-28
Fair
32-36
31-35
30-33
28-31
26-29
24-27
23-25
21-23
19-21
Moderate
44-50
43-48
41-45
39-43
36-41
35-39
33-36
31-34
29-32
Moderate
37-41
36-40
34-37
32-35
30-33
28-31
26-29
24-27
22-24
Good
51-56
49-53
46-51
44-48
42-46
40-43
37-41
35-39
33-36
Good
42-46
41-44
38-42
36-40
34-37
32-35
30-32
28-30
25-27
Very good
57-62
54-59
52-56
49-54
47-51
44-48
42-46
40-43
37-40
Very good
47-51
45-49
43-46
41-44
38-41
36-38
33-36
31-33
28-30
Elite
> 62
> 59
> 56
> 54
> 51
> 48
> 46
> 43
> 40
Elite
> 51
> 49
> 46
> 44
> 41
> 38
> 36
> 33
> 30
The classification is based on a literature review of 62 studies where VO
2max was measured directly in healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC.
Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11,
1990.
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There may be some daily variation in the Running Indexes. Many factors influence Running Index. The value you receive on a given day is affected by changes in running circumstances, for example different surface, wind or temperature, in addition to other factors.
LONG-TERM ANALYSIS
The single Running Index values form a trend that predicts your success in running certain distances.
The following chart estimates the duration that a runner can achieve in certain distances when performing maximally. Use your long-term Running Index average in the interpretation of the chart. The prediction is best for those Running Index values that have been received at speed and running circumstances similar to the target performance.
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70
72
58
60
62
64
66
Running Index
36
Cooper test
(m)
1800
38 1900
40
42
44
2000
2100
2200
52
54
56
46
48
50
2300
2400
2500
2600
2700
2800
2900
3000
3100
3200
3300
3350
3450
3550
5 km (h:mm:ss)
0:36:20
0:34:20
0:32:20
0:30:40
0:29:10
0:27:50
0:26:30
0:25:20
0:24:20
0:23:20
0:22:30
0:21:40
0:20:50
0:20:10
0:19:30
0:18:50
0:18:20
0:17:50
0:17:10
10 km (h:mm:ss)
1:15:10
1:10:50
1:07:00
1:03:30
1:00:20
0:57:30
0:55:00
0:52:40
0:50:30
0:48:30
0:46:40
0:45:00
0:43:20
0:41:50
0:40:30
0:39:10
0:38:00
0:36:50
0:35:50
21.098 km
(h:mm:ss)
2:48:00
2:38:00
2:29:30
2:21:30
2:14:30
2:08:00
2:02:00
1:57:00
1:52:00
1:47:30
1:43:30
1:39:30
1:36:00
1:32:30
1:29:30
1:26:30
1:24:00
1:21:30
1:19:00
42.195 km (h:mm:ss)
5:43:00
5:24:00
5:06:00
4:51:00
4:37:00
4:24:00
4:12:00
4:02:00
3:52:00
3:43:00
3:35:00
3:27:00
3:20:00
3:13:00
3:07:00
3:01:00
2:55:00
2:50:00
2:45:00
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Running Index
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Cooper test
(m)
3650
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78
3750
3850
HEART RATE ZONES
5 km (h:mm:ss)
0:16:40
0:16:20
0:15:50
10 km (h:mm:ss)
0:34:50
0:33:50
0:33:00
21.098 km
(h:mm:ss)
1:17:00
42.195 km (h:mm:ss)
2:40:00
1:14:30
1:12:30
2:36:00
2:32:00
Polar heart rate zones introduce a new level of effectiveness in heart rate-based training. Training is divided into five heart rate zones based on percentages of maximum heart rate. With heart rate zones, you can easily select and monitor training intensities.
Target zone
Intensity % of HRmax*, bpm
Example durations
MAXIMUM
Training effect
Benefits: Maximal or near maximal effort for breathing and muscles.
HARD
90–100% 171–190 bpm less than 5 minutes
Feels like: Very exhausting for breathing and muscles.
Recommended for: Very experienced and fit athletes. Short intervals only, usually in final preparation for short events.
Benefits: Increased ability to sustain high speed endurance.
Feels like: Causes muscular fatigue and heavy breathing.
80–90% 152–172 bpm 2–10 minutes
Recommended for: Experienced athletes for year-round training, and for various durations. Becomes more important during pre competition season.
MODERATE
70–80% 133–152 bpm 10–40 minutes
Benefits: Enhances general training pace, makes moderate intensity efforts easier and improves efficiency.
Feels like: Steady, controlled, fast breathing.
Recommended for: Athletes training for events, or looking for performance gains.
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Target zone
Intensity % of HRmax*, bpm
Example durations Training effect
LIGHT
VERY LIGHT
60–70% 114-133 bpm
50–60% 104–114 bpm
40–80 minutes
20–40 minutes
Benefits: Improves general base fitness, improves recovery and boosts metabolism.
Feels like: Comfortable and easy, low muscle and cardiovascular load.
Recommended for: Everybody for long training sessions during base training periods and for recovery exercises during competition season.
Benefits: Helps to warm up and cool down and assists recovery.
Feels like: Very easy, little strain.
Recommended for: For recovery and cool-down, throughout training season.
*HR max
= Maximum heart rate (220-age). Example: 30 years old, 220–30=190 bpm.
Training in heart rate zone 1 is done at a very low intensity. The main training principle is that performance improves when recovering after, and not only during training. Accelerate the recovery process with very light intensity training.
Training in heart rate zone 2 is for endurance training, an essential part of any training program. Training sessions in this zone are easy and aerobic. Long-duration training in this light zone results in effective energy expenditure. Progress will require persistence.
Aerobic power is enhanced in heart rate zone 3. The training intensity is higher than in zones 1 and 2, but still mainly aerobic. Training in zone 3 may, for example, consist of intervals followed by recovery. Training in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles.
If your goal is to compete at top potential, you will have to train in heart rate zones 4 and 5. In these zones, you exercise anaerobically in intervals of up to 10 minutes. The shorter the interval, the higher the intensity.
Sufficient recovery between intervals is very important. The training pattern in zones 4 and 5 is designed to produce peak performance.
The Polar target heart rate zones can be personalized in the sport profile settings in the Flow web service by using a laboratory measured HR max value, or by taking a field test to measure the value yourself. When training in a target heart rate zone, try to make use of the entire zone. The mid-zone is a good target, but keeping your heart rate at that exact level all the time is not necessary. Heart rate gradually adjusts to training
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intensity. For instance, when crossing from heart rate target zone 1 to 3, the circulatory system and heart rate will adjust in 3-5 minutes.
Heart rate responds to training intensity depending on factors such as fitness and recovery levels, as well as environmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your training program accordingly.
SMART CALORIES
The most accurate calorie counter on the market calculates the number of calories burned. The energy expenditure calculation is based on: l
Body weight, height, age, gender l l
Individual maximum heart rate (HR max
)
Heart rate during training l l l
Individual resting heart rate value (HR rest
)
Individual maximal oxygen uptake (VO2 max
)
Altitude
HR
For best possible Smart Calories information accuracy, please give V800 your measured VO2 max max values if you have them. If not, use the value given by Polar Fitness test.
and
SPORT PROFILES
Lets you list all your favorite sports and define specific settings for each one of them. For example, you can create tailored views for each sport you do and choose what data you want to see when you train: just your heart rate or just speed and distance – whatever suits you and your training needs and requirements best.
There are six sport profiles on your V800 by default. In the Flow web service you can add new sport profiles to your sports list, as well as edit them and existing profiles. Your V800 can contain a maximum of 20 sport profiles. The number of sport profiles in the Flow web service is not limited. If you have over 20 sport profiles in the Flow web service, the first 20 in the list are transferred to your V800 when syncing.
You can change the order of your sport profiles by dragging and dropping them. Choose the sport you want to move and drag it into the place you want to put it in the list.
ADD A SPORT PROFILE
In the Flow web service:
1. Click your name/profile photo in the upper right corner.
2. Choose Sport Profiles.
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3. Click Add sport profile, and choose the sport from the list.
4. The sport is added to your sport list.
EDIT A SPORT PROFILE
In the Flow web service:
1. Click your name/profile photo in the upper right corner.
2. Choose Sport profiles.
3. Click Edit under the sport you want to edit.
In each sport profile, you can edit the following information:
RELATED TO SPORT
BASICS l
Automatic lap (Can be set to duration, distance or location-based) l
Training sounds l
Speed view l
Training reminder (You will receive a message after a set duration, distance or a certain amount of calories burned)
HEART RATE l
Heart rate view (Beats per minute, % of maximum, % of heart rate reserve) l
Heart rate visible to other devices (Other compatible devices using Bluetooth ® Smart wireless technology (e.g. gym equipment) can detect your heart rate.) l
Heart rate zone settings (With the heart rate zones you can easily select and monitor training intensities. If you choose Default, you cannot change heart rate limits. If you choose Free, all limits can be changed. Default heart rate zone limits are calculated from your maximum heart rate.
RELATED TO DEVICE
TRAINING VIEWS
Choose what information you see on your training views during your sessions. You can have a total of eight different training views for each sport profile. Each training view can have a maximum of four different data fields.
Click the pencil icon on an existing view to edit it, or add a new view. You can select one to four items for your view from six categories:
Time Environment
Body measurement
Distance Speed Cadence
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l l
Duration l
Lap time l
Time of day
Last lap time l l l
Altitude
Total ascent
Total descent l
Incline l
Temperature l
Current lap ascent l
Current lap descent l
Heart rate l
Average heart rate l
Maximum heart rate l
HR avg in lap l
Calories l
ZonePointer l
Time in zone l
RR variation l l l
Distance
Lap distance
Last lap distance l l l l
Speed/pace
Average speed/pace
Maximum speed/pace
Lap speed/pace l l
Running/Cycling cadence
Average running/cycling cadence l
Current lap running/cycling cadence l
Stride length l
Average stride length
You can also enable or disable the cumulative HR zone view and the Back to start view from these settings.
GESTURES AND FEEDBACK l
Heart Touch l
Tap l
Automatic pause l
Vibration feedback
Please note that stride sensor settings are visible in all single sport profiles. If do not have a stride sensor, ignore this setting.
GPS AND ALTITUDE l
GPS recording rate (Power save, long session is only recommended to be used in long sessions lasting over 10 hours. When using power save mode, the GPS data is not as accurate as in normal mode.) l
Altitude
When you are done with the sport profile settings, click save. To sync the settings to your V800, press synchronize in FlowSync.
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MULTISPORT
Multisport allows you to include multiple sports in one training session, and seamlessly switch between sports without interrupting your training recording. During a multisport training session your transition times between sports are automatically monitored, allowing you to see how long it took you to switch from one sport to another.
There are two different ways to perform a multisport training session: fixed multisport and free multisport. In a fixed multisport (multisport profiles in the Polar sports list) like triathlon, the order of the sports is fixed, and they must be performed in that specific order. In free multisport, you can choose what sports you perform and in which order you perform them by selecting them from the sport list. You can also switch back and forth between sports.
For information on starting a multisport session, See "Start a Training Session" on page 42
SWIMMING
V800 is water resistant to 30 meters, and can be worn during swimming. The H7 heart rate sensor detects your heart rate when swimming with GymLink transmission as Bluetooth Smart® does not work in water.
Please note that when using GPS when swimming, interference may occur, and the recorded data is not as accurate as in land activities. GPS may also interfere with GymLink transmission, causing disturbance in heart rate measurement when swimming. Therefore it is recommended to switch GPS off when measuring heart rate in water.
When measuring heart rate in water, you may experience interference because: l
The ECG signal strength is individual and may vary depending on the individual’s tissue composition.
Problems occur more frequently when measuring heart rate in water.
l
Pool water with high chlorine content and seawater are very conductive. Sensor electrodes can shortcircuit in these conditions preventing ECG signal detection.
l
Jumping into water or strenuous muscle movement during competitive swimming may shift the sensor on your body where ECG signals are not detected.
R-R RECORDING
R-R recording rate saves RR intervals, i.e. intervals between successive heartbeats. Heart rate varies with every heartbeat. Heart rate variability (HRV) is the variation of RR intervals. The R-R recording feature allows you to record RR intervals for research or coaching purposes without accumulating training data. Please note that you cannot train with V800 when using the R-R recording feature.
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PERFORMING R-R RECORDING
To perform R-R recording:
1. Wear the heart rate sensor, and go to Tests > RR recording > Start Recording and press START
2.
Searching for heart rate is displayed. The recording is started when Heart rate found is displayed.
3. To stop the recording, press and hold BACK.
TEST RESULTS
After stopping the recording you will see the result. The result includes: l
Duration l
Start time l
End time l
Minimum heart rate l
Maximum heart rate l
Average heart rate
After syncing your R-R recording results to the Flow web service you can export them to third party services for further analysis.
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