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 either health or 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 and decreases as the heart rate and exercise intensity increase. HRV almost disappears when exercise intensity is approximately 65% of maximum heart rate (HRmax). The training computer uses this specific point to define your OwnZone intensity zones.
There is normal daily variation in the HRV, and stress, illness, unusual heavy exercise etc. influence it. In addition, the sport you choose has an influence on OwnZone as well.
We 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, in some cases you may want to manually set the intensity zones manually rather than use the OwnZone determination.
- 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.
- When 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.