Polar STAR Training Program

Reach your training targets with STAR Training Program

The adaptive and personalized Polar STAR Training Program helps you reach your training targets. The Training Program gives you the optimal intensity, calorie, and time targets for your training and allows you to decide what kind of exercise you want to do and when.

Polar STAR Training Program is based on your personal information (weight, height, age, sex), fitness level, activity level, and training goal. Your training computer gives feedback on your performance after each training session and once a week. By analyzing your weekly training results and changing fitness level, the training computer adapts to your training habits and gives you training guidance for the following week.

What training targets can I choose from?

When you create Polar STAR Training Program you can choose a training target. Your choice can be to: 

  • Improve fitness if your target is to improve your current cardiovascular fitness level and you are able to train regularly.
  • Maximize fitness if your target is to maximize your current cardiovascular fitness level, you have been training regularly for at least 10 -12 weeks and training nearly every day is not a problem to you.
  • Lose weight if you want to lose some weight and you are able to train several hours per week. This option is only in the FT60 training computer.
After the Polar STAR Training Program is created your training computer gives you training time and calorie target for the week. The target training time is cut up for three different target intensity zones.
STAR Training Program gives target training time that spans over three different training zones

 

How does STAR Training Program guide me?

With STAR Training Program your training computer continually analyzes your progress. It automatically adjusts to how you are doing by increasing or decreasing weekly training targets. When you start using it, allow the program to study your training for 6 weeks. It needs this to learn enough about you to be able to adjust to your progress. To optimize your training, the balance between training and recovery has to be ideal. If needed your training computer will suggest you have a recovery week to allow your body to recover and adapt to the training you've done.

 

Start your training session regularly with OwnZone determination. This helps your training computer take into account your long-term OwnZone results when it updates STAR Training targets for you.

How do I start using STAR Training Program?

  1. Go to Menu > Applications > Training Program > Create new program. Select Yes and press the OK button.
  2. Perform Polar Fitness Test if asked.
  3. Select your training goal (Improve fitnessSelect this option if your target is to improve your current cardiovascular fitness level and you are able to train regularly., Maximize fitnessSelect this option if your target is to maximize your current cardiovascular fitness level, you have been training regularly for at least 10 -12 weeks, and training nearly every day is not a problem for you., or Lose weightSelect this option if you want to lose some weight and you are able to train for several hours a week. Lose weight option available only in Polar FT60.) and press OK.
    Training Program created! is shown on display.
  4. View week targets?
    Select Yes to view the time and calorie targets for your first training week. Press the DOWN and OK to view your target training time in three different target heart rate zones. To scroll between zones press DOWN.

    Press the BACK button twice. Training Program active! is displayed. To return to the Time view press and hold the BACK button.
    Time and calorie targets shown on display Target training time in three different target heart rate zones shown on display
  5. Select Nodisplay shows TRAINING PROGRAM ACTIVE! to return to Time view.

Get awarded for training right

When you succesfully follow Polar STAR Training Program, your training computer awards you with star(s) or a trophy.

When you have gained more than 75% of your weekly training target one star is shown on display to reward you on your training success. When you've completed over 90% of the weekly training target, you get two stars to motivate you on the way to your training target. When you have reached 100% of the weekly training target a trophy is displayed to celebrate your training success.

If you were not able to follow your target training times in intensity zones 1, 2, and 3 you will have textual guidance for the following week's training instead of the above-mentioned rewards.

Do I lose STAR Training Program if I reset my training computer or change its battery?

If you need to reset your training computer and you don't want it to affect the STAR Training Program, only enter the time and date after reset. Then press and hold the BACK button to skip the Basic settings. The STAR Training Program will continue where you left off.

Your previously stored user information settings are not affected during battery change/reset. If you go through the set up and press OK for each user information setting (weight, height, DOB, Sex, HRmax, activity, OwnIndex), the training computer understands this as a new person and resets the STAR Training Program.

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