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get injured or fall ill because you’ve been training more than usual. It can also contain feedback if you
seem to have too much stress from something else than training. Your long-term feedback is based on:
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Your average mood score of past of the seven days calculated from your perceived recovery ques-
tion answers
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Your seven-day rolling average of your heart rate variability values measured with the Orthostatic
test compared to your individual normal values from the past four weeks
l
Your training history (Cardio Load status)
A disclaimer if we don’t have enough data yet to give you accurate feedback. The more you use this fea-
ture the more accurate recovery feedback you’ll get.
ORTHOSTATIC TEST
The Orthostatic test is a generally used tool for monitoring the balance between training and recovery. It
allows you to track how your body responds to training. In addition to training induced changes, there
are many other factors that can affect your Orthostatic test results, such as mental stress, sleep, latent ill-
ness and environmental changes (temperature, altitude) to mention a few.
The test is based on measuring heart rate and heart rate variability. Changes in heart rate and heart rate
variability reflect changes in the autonomic regulation of the heart.
PERFORMING THE TEST
For the Orthostatic test, you need to use a Polar H10 heart rate sensor (an H6 orH7 heart rate sensor
can also be used if you have one). The test lasts for four minutes, and to make sure that your results are
as reliable as possible, you need to perform the test in similar conditions every time – we recommend
that you take the test in the morning before breakfast. Do the test regularly to establish your individual
baseline. Sudden deviations from your averages could signify that something is off-balance. See the
instructions below:
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Wear the heart rate sensor with the strap. Moisten the electrode area of the strap and wear the
strap snugly around your chest.
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You should be relaxed and calm.
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There should be no disturbing noises (for example, television, radio or telephone) or other people
talking to you.
l
It is recommended to perform the test regularly and at the same time of day in the morning after
waking up to get comparable test results.
On your watch, choose
Orthostatic test > Start the test with HR sensor
. The watch starts search-
ing for your heart rate. When your heart rate is found
Lie down & relax
is shown on the display.
Summary of Contents for VANTAGE V
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