30
that eight hours of sleep is too much or too little for you, we recommend you adjust your preferred
sleep time to meet your individual needs. By doing this, you’ll get accurate feedback on how much sleep
you got in comparison to your preferred sleep time.
MAXIMUM HEART RATE
Set your maximum heart rate, if you know your current maximum heart rate value. Your age-predicted
maximum heart rate value (220-age) is displayed as a default setting when you set this value for the first
time.
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
measuring.
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
.
