Polar Electro Ignite 3, User Manual, Page: 27 / 113

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HR
max
is used to estimate energy expenditure. HR
max
is the highest number of heartbeats per minute during maximum
physical exertion.The most accurate method for determining your individual HR
max
is to perform a maximal exercise
stress test in a laboratory. HR
max
is also crucial when determining training intensity. It is individual and depends on age
and hereditary factors.
RESTING HEART RATE
Your resting heart rate is the lowest number of heartbeats per minute (bpm) when fully relaxed and without
distractions. Your age, fitness level, genetics, health status and sex affect the resting heart rate. A typical value for an
adult is 55–75 bpm, but your resting heart rate can be significantly lower than that, for example, if you’re very fit.
It’s best to measure your resting heart rate in the morning after a good night’s sleep, right after you wake up. It’s OK to
go to the bathroom first if it helps you to relax. Don’t do any strenuous training leading up to the measurement and
make sure you’re fully recovered from any activity. You should do the measurement more than once, preferably on
consecutive mornings, and calculate your average resting heart rate.
To measure your resting heart rate:
1. Wear your watch. Lie down on your back and relax.
2. After about 1 minute, start a training session on your wearable. Choose any sport profile, for example Other
indoor.
3. Lie still and breathe calmly for 3–5 minutes. Don’t look at your training data during the measurement.
4. Stop the training session on your Polar device. Sync the wearable with the Polar Flow app or web service and
check the training summary for the value of your lowest heart rate (HR min)—this is your resting heart rate.
Update your resting heart rate to your physical settings in Polar Flow.
VO
2MAX
Set your VO2
max
.
VO2
max
(maximal oxygen uptake, maximal aerobic power) is the maximal rate at which oxygen can be used by the body
during maximal exercise; it is related directly to the maximal capacity of the heart to deliver blood to the muscles.
VO2
max
can be measured or predicted by fitness tests (e.g. maximal exercise tests and submaximal exercise tests).
You can also use your Running Index score, which is an estimation of your VO2
max
. You can use the Polar Fitness Test
with wrist-based heart rate feature to estimate your VO2
max
and update it to your physical settings.