Polar OwnZone

Guides you to train at the right intensity.

Knowing the right intensity to improve fitness can be a challenge. By using the Polar OwnZone, you can be sure your training at an intensity that improves your aerobic fitness as the feature adjusts your heart rate training zone to perfectly match your body’s current physiological condition.

With Polar OwnZone you can determine a safe individual exercise zone that ranges from light to moderate intensity. During OwnZone determination your training computer guides you through the warm-up and automatically determines a safe and effective exercise heart rate zone − your OwnZone − while taking into account your current physical condition.

Polar training computers determine your OwnZone by measuring your heart rate variability during exercise warm up. If OwnZone determination fails for some reason, the training computer uses either earlier defined OwnZone or, if this is not available, age-based OwnZone. Age-based OwnZone is calculated from the predicted maximum heart rate of your age (220 – age).

For most adults OwnZone corresponds to 65-85 % of the maximum heart rate. You can safely exercise at the lower end of this scale even for extended periods. If your aim is to control weight with exercise, lower OwnZone intensity is often the best intensity level to use. By exercising at the upper end of the OwnZone scale you increase your cardiovascular fitness.

We recommend that you redefine your OwnZone whenever you change your exercise environment and/or your exercise mode or psychological state changes (e.g. you are feeling stressed).

Polar Heart Rate Training: OwnZone

Polar Heart Rate Training: OwnZone & ZoneOptimizer

OwnZone determination gives you individual and safe training intensity zones during the warm-up period (from 1 to 5 minutes) of an exercise session. OwnZone suits the needs of healthy people who exercise for their health and fitness.

Heart rate varies from heartbeat (R) to heartbeat (R). OwnZone determination is based on this Heart Rate Variability (HRV) – the variation in times between successive heartbeats.

HRV of a healthy heart is generally large in resting conditions and during light exercise. HRV decreases when the heart rate and exercise intensity increase. When exercise intensity is approximately 65% of maximum heart rate (HRmax), HRV almost disappears. The Training Computer uses this specific point to define your OwnZone intensity zones.

There is normal daily variation in the HRV. Stress, illness, unusual heavy exercise, etc. have an affect on it. Also the sport you choose has an influence on the OwnZone determination.

Polar recommend that OwnZone is determined before every exercise session or at least

  • when changing training environment or sport
  • when training for the first time after a week's break
  • if you have not recovered from the previous training
  • if you are not feeling well or are stressed
  • after changing user information of your training computer.

If you have activated the Polar STAR Training Program and you actively use the OwnZone determination, your training computer takes into account your long-term OwnZone results when updating the program target.

Even though OwnZone detects the best intensity zones for you, there may be times when you might want to set the intensity zones manually rather than use the OwnZone. You may perfer to set manual limits when:

  • you are in a medically supervised cardiac rehabilitation program and have had your heart rate limits prescribed to you by a doctor or physical therapist.
  • you are participating in a guided exercise program under the supervision of a personal trainer or coach and have had your heart rate limits determined.

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