Polar Heart Rate Training Plan Bank

Within the Polar Training Plan Bank you can find training plans for various endurance sports created by top coaches.

You can save these plans to your own Polar ProTrainer 5″ training calendar which will allow you to transfer each training session to your Polar RS800, RS400, CS600 or CS400 to guide you through each training session. You can then transfer your complete training files back to your ProTrainer 5″ training calendar and compare your actual results with your targets.

You will find examples of various types of training plans. There are plans for various levels and for a qrange of different events. Each plan has a short description that will allow you to get an overview. We will regularly add more training plans, helping you to get even more out of your training.

Feel free to share these training plans at web sites and to runner’s forums. You can also e-mail the plans to your friends and club mates.

If you are coaching and have good plans, the ProTrainer 5″ allows you create and share your own plans as well. To go to the Polar Training Plan Bank, click here.

An Open Apology to All Polar Customers

A year ago at this time, I was scrambling to keep Polar heart rate monitors in stock as the holiday shopping rush was heating up. Today, I am hoping each day that I will make a sale and struggling to make ends meet. My situation has nothing to do with Polar, because it is a world class product and remains well ahead of all of its competition, but rather a bad decision that I made that could very well force me to sell my home.

In July, the Polar CS-Series cycling heart rate monitors became available to the Polar Authorized Dealers, and I made the fateful decision to carry the line and purchase the quantities that I was required to purchase to carry the product. In all of my years as a Polar authorized dealer, there has never been a Polar product that I couldn’t sell, so it seemed like a good decision at the time, but now I deeply regret going into a category of Polar heart monitors that was unfamiliar to me and not suitable for my fitness site. I was ultimately forced to return the order and in the time that it took to sort out the details of the credit, I went out of stock on many products, lost an untold number of sales and many, I suppose, of my loyal customers

Now I am at the mercy of the buying public and I can only hope that my same day shipping, knowledge of the product and customer service will help to resurrect my business. It is my hope and prayer that you will be compassionate and once again make your source for Polar heart rate monitors and accessories.

How accurate is the Polar S1 Foot Pod and S3 Stride Sensor

Answer: exceptionally accurate. Having used the Polar S1 Foot Pod with my Polar S625X and now the S3 Stride Sensor with my RS800sd on the same routes, I know that they are both equally accurate. However, that has presented a problem for me, because they both confirmed that I am now slow. Thinking that wasn’t possible and also needing to be smarter on my solo runs all over Albuquerque and in the Sandia Mountains, I decided to upgrade my Sprint phone to a GPS enabled Katana II and use Wireless Run Tracker to track my runs (and find me in case something happened to me on a run). Sadly, the GPS only confirmed what I knew in my heart - my S3 Stride Sensor was only one one hundredth of a mile off in a 45:00 run and yes, I am slow…

Route: Elev. Avg: 5375 ft
Location: Albuquerque Radar Site, NM Elev. Gain: +3 ft
Date: 10/29/07 Up/Downhill: [+265/-262]
Time: 03:55 PM Difficulty: 2.9 / 5.0
Weather: Fair
  59 F temp; 38%% humidity
  59 F heat index; winds NE 5 MPH
Third testing run with the Katana II phone. Exceptionally easy to use.

Elevation (ft)


Important reason to use a Polar heart rate monitor

If you have arrhythmias like I do, and wear a Polar heart rate monitor partly because of them, you need to read this article from the Associated Press by Maria Cheng.

VIENNA, Austria (AP) - Cardiac problems like an abnormal
heartbeat are exacerbated by rigorous exercise in a way that can be
fatal in athletes, and regular testing for the problem could save
lives, doctors at a heart conference said Sunday.

Italy is the only country that mandates heart screening of all
its professional athletes, Dr. Domenico Corrado of the University
of Padua said at the European Society for Cardiology meeting in

Since 1981, Italian authorities have run heart checks on all
competing athletes. The incidence of sudden, fatal heart attacks
has dropped from four cases per 100,000 to 0.4 cases per 100,000.

Without testing, athletes genetically predisposed to having an
irregular heartbeat might not be aware of their condition until
it’s too late, doctors said. Adrenaline produced during exercise
may overstimulate the heart, causing it to essentially

“Sport acts as a trigger,” Corrado said in research presented
at the meeting.

Corrado said he had no ties to companies involved in screening
athletes. The research was funded by the Italian government.

Last week, Antonio Puerta became the latest high-profile soccer
player to die while competing.

After the 22-year-old Sevilla midfielder lost consciousness and
fell, doctors treated him on the field and he walked off, but then
had a heart attack in the locker room and another in the emergency
room of a Seville hospital.

He died three days later.

A day after Puerta’s death, former Zambia striker Chaswe Nsofwa
died minutes after collapsing on the field during a training
session with Israeli club Hapoel Beersheba. The 27-year-old Nsofwa
was given electric shocks and an external pacemaker but could not
be revived by paramedics.

On Aug. 24, 16-year-old Anton Reid of English League One team
Walsall died after collapsing on the field.

Because they have been exercising vigorously, many athletes who
collapse during competition do not have enough oxygen in their
bodies to allow the heart to start pumping again, even if a
defibrillator is used to try to restart their heart.

FIFA, world soccer’s governing body, deemed the risk of
irregular heartbeats to be so great that before last year’s World
Cup in Berlin, its medical committee demanded that all players
undergo heart scans. Following the recent deaths, FIFA said it was
considering expanding health checks.

“Athletes may have a silent but important heart disease that’s
not … manifest,” said Dr. Douglas Zipes, a cardiologist at
Indiana University School of Medicine. Though little data exist,
Zipes said that a genetic disorder may cause some athletes’ hearts
to get abnormally big when they train.

Corrado estimated that the cost of Italy’s heart screening
program is about $82 per athlete. Other countries are not convinced
that screening is worth the cost, given how few athletes are at
risk. Concerns have been raised about the effectiveness of the
scan, which relies largely on echocardiograms, a test that shows if
the heart is pumping normally.

“As a screening test, it’s very imperfect,” said Dr. Gordon
Tomaselli, chief of cardiology at Johns Hopkins University and
spokesman for the American Heart Association. “It can pick up many
of the things that cause sudden death, but not all of them.”

Doctors said that more awareness about the potential dangers is
key to preventing future deaths, though not all athletes with
suspicious tests will collapse on the field.

“Coaches should pay more attention to their players’
symptoms,” Zipes said. “If an athlete is complaining about chest
pains or shortness of breath, those are warning signs that should
not be ignored.”

Associated Press sports writer Chris Lehourites in London
contributed to this report.

Copyright 2007 The Associated Press. The information contained in the AP news report may not be published, broadcast, rewritten or otherwise distributed without the prior written authority of The Associated Press. All active hyperlinks have been inserted by AOL.

180 Strides Per Minute

In a previous post I was marveling at how my RS800sd displayed my running index and how it was giving me positive feedback. Efficiency, however, is only part of the equation when seeking to run fast times and compete well in running. The title of an email that I receive from Runner’s World caught my eye and it is a good opportunity to explain another facet of our running training - stride rate. After reading the article, I now know that elite and world class runners have a stride rate of about 180 strides a minute. This about twice my stride rate on my easy runs in base training and as I move into the speed phase of my training, I will focus more on what my cadence is when I look at the feedback that my Polar RS800sd gives me.

Ed Eyestone says that, “Once, after a less-than- memorable junior high race, my dad said, “It looked like you spent a little too much time in one place.” Dad hit the nail on the head: To run faster, you need to minimize your time in one place. That is, you need to move forward as effectively and efficiently as possible. And the two determining factors for forward momentum are running stride length and running stride rate.

When you go from jogging to race pace, your stride length naturally increases as you generate more power. Yet despite increasing your stride length nearly twofold, your stride rate–or how frequently you take each step–remains pretty constant. That’s because stride patterns are hardwired into your natural biomechanics.

But with the right training, you can develop a faster stride rate, which leads to faster times. Increasing your stride frequency will also lessen your vertical bounce, because the quicker steps force your body to stay closer to the ground. This lighter touchdown not only makes you faster but will also reduce impact, which is a major cause of running injuries.” Continued…

Polar Cycling Competition

This is now your last chance to take part in our competition and win great prizes! If you can predict which 3 of our sponsored teams will do best in the team classification of the Vuelta a España race, you could win a Time Pro-Bike or POLAR cycling gear.

Being Official Cycling Computer and technical partner of the 62nd la Vuelta a España, September 3 - 23, 2007, POLAR brings an extra dimension to this race with live telemetry data showing cyclists speed, altimeter and heart rates. You can follow the live race data of some top riders during the race and enter into our competition at

Eleven winning teams, One thing in common, They all listen to their bodies with POLAR.

6 Lucky Customers

The Free IrDA USB 2.0 Offer that Polar ran in July is over and inventories with the offer are running low. Currently there is 1 RS400 with the free USB, 3 RS800 with free USB and 2 RS800sd with free USB. Please email to make sure that the item you want with the USB is still available.

WearLink Transmitter Maintenance

Detach the transmitter connector from the strap and rinse both under running water after every use. Dry the connector with a soft towel. Never use alcohol or any abrasive material (steel, wool or cleaning chemicals).

Wash the strap regularly in a washing machine at 40ºC/104ºF or at lest after every fifth use. This ensures reliable measurement and maximizes the life span of the transmitter. Use a washing pouch. Do not soak, spin-dry, iron, dry clean or bleach the strap. Do not use detergent with bleach or fabric softener. Never put the transmitter connector in the washing machine or drier!

Dry and store the strap and the transmitter connector separately. Wash the strap in a washing machine before long-term storage, and always after use in pool water with high chlorine content.

Dirt impairs the elasticity and functioning of the transmitter.

Sweat and moisture may keep the electrodes wet and the transmitter activated. This will shorten the battery life.

If the snaps are often left moist, the resulting oxidation could hinder the functioning of the transmitter.

How to Utilize Polar Running Index in Your Training

I don’t often interject my own musings because most of you know by now that I have used a Polar heart rate monitor for over 20 years. Each model that I have used has been great in its own way and so it is with the RS800sd that is now my constant companion. At 56 and having run for 40 years, I won’t be setting any PR’s or breaking any records, but my RS800sd does give me some feedback that I will always cherish. That feedback is my running index, which averages about 65 and has been as high as 70 and what that tells me is that even though I am not fast, I am very efficient at running and that is perhaps one of the biggest reasons that I still love to run so much. In the following article, you will learn how using the Polar running index feature found on the RS400sd and RS800sd can guide you in your training, too.

Running Index offers an easy way to monitor performance changes. Performance (how fast/easily you run at a given pace) is directly influenced by aerobic fitness (VO 2max) and exercise economy (how efficient your body is at running), and Running Index is a measurement of this influence. By recording your Running Index over time, you can monitor progress. Improvement means that running at a given pace requires less of an effort, or that your pace is faster at a given level of exertion. The Running Index feature calculates such improvements. Running Index also gives you daily information on your running performance level which may vary from day to day. Continued…

Polar S725X New Version and Special Offer

As of today, the Polar S725X cycling and multisport heart rate monitor is being shipped with a free Polar Cadence Sensor. In addition, the Polar S725X cycling computer is now available in two versions, the original S725X and the S725X Pro Team Tour Edition. Both are priced at $349.95. The S725X Tour Edition has the same sleek carbon fiber look and the same training options. The S725X is the only complete cycling system that combines heart rate with speed, distance, altitude, ascent, cadence and optional power output. It also features mobile connectivity and Polar OwnOptimizer” recovery test. Cross-training athletes you can measure running speed and distance with the optional Polar S1″ Foot Pod. The S725X also lets you record personal performance, optional running and cycling data plus training conditions like altitude or temperature, then analyze your performance when you download via Infrared technology directly to your PC. The most complete cycling computer just got better.