Polar M460 GPS

Orthostatic Test

An easy and reliable way to determine your current physical condition. Repeat the test regularly to learn how to interpret your heart rate and what affects it. Then you can adjust your training and help your body recover when needed. Requires Polar H10 heart rate sensor. 

• AVOID OVER TRAINING: The Orthostatic Test is one of the tools that help you find the balance between training and recovery. The Orthostatic Test is based on heart rate variability (HRV) and heart rate measurement.

• LONG-TERM TRACKING IS KEY: Tracking your metrics over the long term helps you accurately determine cause-and-effect. Overtraining syndrome doesn't develop in a couple of days. Heart rate and its variability are very independent of each other, so they are good metrics to indicate disorders in your autonomic system. Disorders can be due to a variety of reasons: you may have overtrained or not recovered enough; you may have been sick or not slept well; or you may have had a stressful day or traveled to a hot climate or high altitude area.

• CREATE YOUR INDIVIDUAL BENCHMARK: Once you have established your individual benchmark, you can test weekly and plan your training accordingly. If there are sudden significant differences between your benchmark averages and your test results, this may indicate that you are not fully recovered.

• THE SCIENCE: Heart rate variability (HRV) measurements are scientifically accepted measures of stress. Keeping in mind that your heart's responses are individual and may be due to a variety of factors, we recommend that you take a look at your test results from time to time.

Training Benefit

Provides immediate motivational feedback after the session describing the effect of your training. 

• TRAINING MOTIVATIONAL FEEDBACK: Receive immediate post-training feedback on your Polar device, and more detailed and physiological feedback in Polar Flow.

• BASIC TRAINING AND ENDURANCE TRAINING AND WHAT THEY DO FOR YOUR FITNESS: You will learn how different types of training improve different areas of your fitness. Low intensity training sessions affect different areas compared to high intensity sessions. When your training session is particularly long, it takes you into account in the feedback.

• HOW TRAINING BENEFIT WORKS: Training Benefit displays a message after each training session you record with your Polar. During training you must be in the Polar heart rate zones for at least 10 minutes. The feedback is based on the time you spend in each heart rate zone during training.

Smart Calories

Lets you know exactly how many calories you've burned based on your weight, height, age, gender, individual maximum heart rate (HRmax) and the intensity of your training. MORE 

• FIND OUT HOW MANY CALORIES YOU BURN: Smart Calories accurately tells you the number of calories burned during your training sessions, as well as your total daily calories based on your personal information and the intensity at which you train.

• FIND OUT HOW MUCH ENERGY YOU NEED: By tracking your energy intake with your Polar sports watch or activity tracker, you can see how metabolically demanding your training has been for your body. You can also track total calories consumed throughout the day, allowing you to understand your body's total daily metabolic demands. Monitoring your individual energy intake and energy consumption as an athlete is important for nutritional planning, training and peak performance. By knowing your exact energy intake, you can assess your individual nutritional and caloric needs.

• THE SCIENCE: The Smart Calories algorithm has been developed using data from studies based on the measurement - at the wrist - of values such as acceleration, heart rate and the baseline value for energy consumption.

• HOW SMART CALORIES WORKS: Smart Calories intelligently combines heart rate and activity recording through acceleration at the wrist based on the intensity of your movement. The energy consumption calculation is based on heart rate and activity measurement through wrist movement, as well as your personal data: weight, height, age, gender, individual resting heart rate, maximum heart rate and your maximum oxygen consumption (VO2max).

Recovery Status

Shows you how much time you need to recover before your next session. Available in the Polar Flow web service. 

• GET INFORMATION ABOUT YOUR RECOVERY: Recovery Status gives you an estimate of your recovery time and helps you know your recovery status before you go training again.

• FIND OUT HOW MUCH TIME YOU NEED TO RECOVER: If you train hard and often and don't take enough time to rest and recover, you may become fatigued and your performance may decrease. Recovery Status gives you an estimate of how long it takes to recover. It helps you find the balance between training and recovery, which is essential to improve your performance and reach your training goals.

• PLAN YOUR TRAINING EFFECTIVELY: In the long term, Recovery Status helps you keep your total amount of training under control. In the short term, it helps you plan your future training sessions. Continuous tracking of your recovery status can also help you plan your training and avoid over- or under-training.

• THE SCIENCE: The Recovery Status based training guide has been validated in a series of randomized controlled trials among cyclists, triathletes and competitive runners.

• HOW RECOVERY STATUS WORKS: Recovery Status is based on the cumulative load of all your activities, including training sessions and data from the small activities you do each day. The Recovery Status function is most effective in endurance training. For each training session, the neuromuscular exercise load is estimated based on the sport of the session.