Polar Precision Performance SW 4 User's Manual
User Guide
Polar Precision
Performance SW 4
Polar Electro Oy
Contents
Introduction 1
Getting started 2
Setting preferences...............................................................................................................2
Setting person properties .....................................................................................................6
Making the other settings...................................................................................................10
Basic features of the software 12
Heart rate curve..................................................................................................................12
Diary..................................................................................................................................12
Reports...............................................................................................................................13
Tests...................................................................................................................................13
General ..................................................................................................................3
Hardware ...............................................................................................................4
File Locations........................................................................................................5
Features .................................................................................................................6
Heart rate graph settings......................................................................................10
Report settings.....................................................................................................11
Software functions 14
File menu...........................................................................................................................14
Open Exercise......................................................................................................14
Save .....................................................................................................................15
Close Active Exercise..........................................................................................16
Close All Exercises .............................................................................................16
Open HR File.......................................................................................................16
Export as Text .....................................................................................................16
Print .....................................................................................................................16
E-mail Exercise Data...........................................................................................17
Exercise Converter ..............................................................................................17
Exit ......................................................................................................................17
Edit menu...........................................................................................................................17
Copy ....................................................................................................................18
Error Correction ..................................................................................................18
Exercise Note ......................................................................................................18
Select Entire Exercise..........................................................................................18
Remove Current Selection...................................................................................19
Remove All Selections ........................................................................................19
View menu.........................................................................................................................19
Curve ...................................................................................................................20
Distribution..........................................................................................................21
Scatterogram........................................................................................................21
Listing..................................................................................................................21
HR Zone Summary..............................................................................................22
Lap Times............................................................................................................22
HR Limits............................................................................................................25
Selection Info ......................................................................................................26
Use's Guide Polar Precision Performance SW 4 Contents • i
Zoom .................................................................................................................. 27
Format View Elements....................................................................................... 27
Active View Properties for Curve ...................................................................... 27
Active View Properties for Distribution............................................................. 32
Active View Properties for Scatterogram........................................................... 34
Active View Properties for Listing..................................................................... 35
Active View Properties for HR Zone Summary................................................. 36
Active View Properties for Report ..................................................................... 38
Active View Properties for Team Exercise Summary........................................ 40
Tools menu ....................................................................................................................... 42
HR Monitor Connection ..................................................................................... 42
Calendar.............................................................................................................. 47
Diary................................................................................................................... 48
Unit Converter.................................................................................................... 48
Lap Calculator .................................................................................................... 48
SonicLink ........................................................................................................... 48
Memory Transfer................................................................................................ 49
Team Exercise Summary.................................................................................... 49
Tests menu........................................................................................................................ 49
UKK Walking Test............................................................................................. 50
Overtraining Test................................................................................................ 50
Protocol Test....................................................................................................... 50
Reports menu....................................................................................................................50
Software reports.................................................................................................. 51
Options menu....................................................................................................................52
Switch Person ..................................................................................................... 52
Teams ................................................................................................................. 52
Person Properties................................................................................................ 53
Test Protocols ..................................................................................................... 54
Preferences ......................................................................................................... 54
Windows menu ................................................................................................................. 54
Cascade............................................................................................................... 54
Tile Horizontal.................................................................................................... 55
Tile Vertical........................................................................................................ 55
Close All Windows............................................................................................. 55
Help menu......................................................................................................................... 55
Contents.............................................................................................................. 55
Polar on the Web ................................................................................................ 55
About.................................................................................................................. 56
How to… 57
Transfer exercise data from a HR monitor........................................................................ 57
How to transfer exercises via IR communication............................................... 57
How to transfer exercises via SonicLink............................................................ 59
How to transfer exercises via other Polar Interfaces .......................................... 60
Transfer settings to the HR monitor.................................................................................. 60
How to transfer settings using IR communication.............................................. 61
How to transfer settings using Polar Uplink....................................................... 62
Process exercise data ........................................................................................................ 63
How to open an exercise..................................................................................... 63
How to save an exercise ..................................................................................... 64
How to compare exercises.................................................................................. 64
How to add speed information............................................................................ 65
Make selections in the HR curve ...................................................................................... 66
How to select an entire exercise ......................................................................... 66
How to select parts of the exercise ..................................................................... 67
How to remove selections................................................................................... 67
Zoom graphs .....................................................................................................................68
How to zoom in .................................................................................................. 68
ii • Introduction Use's Guide Polar Precision Performance SW 4
How to zoom out.................................................................................................68
Correct HR data.................................................................................................................68
Errors in HR data.................................................................................................69
How to correct errors in a HR file.......................................................................69
How to correct R-R saved HR data .....................................................................70
Add additional information to a HR Curve........................................................................71
How to define an Extra Data Series.....................................................................72
How to add data to an Extra Data Series.............................................................72
Use the Calendar................................................................................................................72
How to open the Calendar...................................................................................73
How to edit the Calendar.....................................................................................73
How to add information to the Calendar .............................................................74
Use the Diary.....................................................................................................................75
How to open the Diary ........................................................................................75
How to record daily information .........................................................................75
How to record exercise information....................................................................76
Use the Training Diary window buttons..............................................................78
Use reports.........................................................................................................................78
How to edit report contents and appearance........................................................79
Report making tips ..............................................................................................81
Process team information...................................................................................................82
How to add a new team .......................................................................................82
How to edit team information..............................................................................82
How to remove teams..........................................................................................82
How to add an existing team ...............................................................................83
Process person information................................................................................................83
How to add a new person ....................................................................................83
How to add an existing person ............................................................................84
How to remove persons.......................................................................................84
How to edit person information...........................................................................85
Edit exertion count values..................................................................................................86
How to edit exertion factors ................................................................................86
How to adjust sport factors..................................................................................86
Perform the tests ................................................................................................................87
How to perform the UKK Walking Test .............................................................87
How to perform Protocol Tests ...........................................................................91
How to perform the Conconi Test.......................................................................97
How to perform the Overtraining Test ..............................................................100
Make a scatterogram........................................................................................................104
About scatterograms..........................................................................................104
How to make a scatterogram graph...................................................................105
Make exercise sets ...........................................................................................................106
How to make an exercise set for basic training.................................................106
How to make an exercise set for interval training .............................................107
Export HR data ................................................................................................................108
How to export heart rate values.........................................................................108
How to export graphs ........................................................................................109
Use the Team Exercise Summary....................................................................................109
How to open the Team Exercise Summary graph .............................................109
How to edit graph contents and appearance ......................................................109
E-mail exercise data.........................................................................................................110
How to make the e-mail ....................................................................................110
How to open the exercise data in the target computer.......................................111
Draw a logo for HR monitor............................................................................................111
Edit HR zones..................................................................................................................112
Use the Exercise Converter..............................................................................................113
Use the Lap Calculator ....................................................................................................114
Use passwords .................................................................................................................115
Backup exercise data .......................................................................................................115
Use's Guide Polar Precision Performance SW 4 Contents • iii
Why… 117
What information does the heart rate curve provide....................................................... 117
Basic endurance training .................................................................................. 118
Speed endurance training.................................................................................. 122
Maximal endurance training............................................................................. 125
Competition analysis using a heart rate curve .................................................. 128
What do other heart rate graphs tell about an exercise ................................................... 131
Distribution....................................................................................................... 131
HR Zone Summary........................................................................................... 132
Listing............................................................................................................... 134
Scatterogram..................................................................................................... 135
How reports reflect exercises.......................................................................................... 135
Training Time................................................................................................... 136
Day Information ............................................................................................... 137
Conditions ........................................................................................................ 138
Combination report........................................................................................... 139
Fitness testing .................................................................................................................139
Selecting a test method..................................................................................... 140
Polar Precision Performance tests .................................................................... 140
Exertion count................................................................................................................. 142
Exertion count and recovery............................................................................. 143
Calculating the exertion count.......................................................................... 143
Exertion factors ................................................................................................ 144
Sport factors...................................................................................................... 147
Physiological background................................................................................. 149
iv • Introduction Use's Guide Polar Precision Performance SW 4
Introduction
Welcome to Polar Precision Performance SW!
Polar Precision Performance software is a versatile tool for analysing heart
rate and exercise data.
With Polar Precision Performance you can:
The software can be used for both individual and team sports.
The software is also ideal for various research activities.
• process and analyse heart rate data from the Polar Heart Rate
Monitor
• keep an exercise diary
• monitor your training progress with various reports
• monitor your fitness level with various tests
We recommend that you read through this manual as it is the easiest way to learn
to use the software's versatile features and to effectively use them in your own
training and in your job as a trainer.
Note!
A hint on how to effectively use the function in question
The function is enabled when the graph is displayed on the screen
Use's Guide Polar Precision Performance SW 4 Introduction • 1
Getting started
The Getting started section tells you how to personalise your Polar Precision
Performance software. It contains instructions on what to do after you have
installed the software before you begin to use it. These procedures do not have to
be performed again, except for when you want to change or add something, such
as a new person.
Quick setup
When you first start the software, it asks for user information to set the basic
settings needed for operation.
Answer the questions. According to the answers, the software specifies the
settings suitable for you.
If, later on, you want to tailor the software to better suit your own needs, read the
Getting started section and modify the settings according to the instructions.
Settings in Polar Precision Performance
The settings in Polar Precision Performance are divided into two categories.
Some of the settings are global and apply to all users, while others are userspecific and are changed each time you change the user.
Setting preferences
To adjust the general preferences, select Preferences from the Options menu.
The dialog that appears contains four tabs:
• The settings that you specify with the Preferences function apply
to all users. These settings control the software appearance and
functionality, among other things.
• The Person Properties function is used for specifying personal
settings. These person-specific settings must always be adjusted
when a new person is added to the system.
• The settings for the HR graphs and reports in the Making the
Other Settings section are person-specific and change
automatically when the person is changed.
• General
• Hardware
• File Locations
• Features
Adjust the settings you want on each tab.
2 • Getting started Use's Guide Polar Precision Performance SW 4
Click on the check boxes in the dialog or select an option from a drop-
down list.
To adjust settings without a mouse, move between the dialog controls
with the Tab key and (de)select the controls with the spacebar. In drop-down
lists, press the arrow keys to select different list options. To move between
tabs, press Ctrl+Tab. To save changes and to close, press Enter. To close the
active window without saving, press Esc.
General
Show
• Toolbar displays tool buttons below the menu bar. The toolbar
provides quick access to the most important functions in the
software.
• ToolTips displays short tips related to toolbar buttons. When you
point to a toolbar button, the help text appears next to the mouse
pointer.
• Statusbar displays a bar at the bottom of the software window
that contains a brief description of the selected function on the left,
and the name of the active person on the right.
Language
• When installed, the language defaults to Automatic. In this mode,
the software detects the regional settings in the operating system
and adjusts the software language accordingly.
• You can manually select the language from the drop-down list.
Misc Settings
• Startup View – You can decide on the opening view after starting
the software.
Most Common Tools allows you to choose between the most
used tasks. If you do not want to have this screen displayed next
time you start the software, deselect the Show this screen at
startup checkbox in the bottom left corner of the dialog box.
Training Calendar displays the Calendar first at startup.
• Select Previous User – If this selection is checked, the
software automatically activates the previous user at startup. If this
check box is not checked, the Login window appears during
startup so that you can select the person whose information you
want to process.
• Software Always on Top always displays Polar Precision
Performance on top of other windows. This function is useful if
you are recording an exercise diary or analysing reports and need to
consider some of the entries when doing other work.
• Automatic Mail System Detection – When e-mailing exercise
data you have to check this box if your emailing program does not
support MAPI e-mailing system. For more information see the
How to e-mail exercise data page.
Use's Guide Polar Precision Performance SW 4 Getting started • 3
Font for Views
• In this pane, you can change the font type and size in the software.
Hardware
Polar S-series HR Monitors
IR Communication Port – Select the port used for infrared communication.
If you are using Polar S810i, Polar S720i, Polar S710i or Polar 610i via
computer's internal IR port select IrDA.
If you are using IR Interface for serial port select the COM port into which the
Interface is connected.
If you are using IR Interface for USB port select USB.
The Options button opens the Connection Options box.
• USB Interface AutoCheck – By selecting this, the software
automatically detects when the Polar IR Interface is connected to
one of the computer's USB ports.
• Use Internal Infrared Port (Win95 only) – Polar S810, Polar
S710 or Polar S610 HR monitors do not support IrDA infrared
communication, but instead use so called direct infrared
communication.
If you are using above mentioned monitors via computer's built-in
IR port you have to select this option. Also, you need to disable the
Windows Infrared Monitor in the operating system.
Note that direct infrared communication is available only with
Windows 95 operating system.
• Keep HR monitor in CONNECT mode during connection
– The software keeps the S-series HR monitor in CONNECT mode
when you are making settings in the software. If the option is not
selected the HR monitor shall return to watch mode automatically
after a while. Note that keeping the HR monitor in CONNECT
mode reduces the battery life.
• Set HR monitor to Watch mode when closing connection
– When selected, the software automatically returns the heart rate
monitor to Watch mode when closing the infrared communication
dialog. The HR monitor should be placed in front of the PC's
loudspeaker when using Polar Uplink and in front of the infrared
window when using IR connection.
• Correct HR data automatically when downloading
exercises to software – When transferring the exercise data, the
software automatically corrects big variations that could be
regarded as mistakes.
Select the HR Monitor to be used for Polar UpLink communication,
if IR communication is not available – Select your heart rate monitor
model for Polar UpLink communication.
When you are using infrared communication, the software automatically
detects the HR monitor type and this selection is not needed.
SonicLink – Select your heart rate monitor model for the SonicLink data
transmission. You can use the feature with Polar S520, Polar S510 and Polar
S410 HR monitors. When the monitor model is selected the function is added on
the Tools menu as well as the SonicLink button appearing on the toolbar. If
you are not using SonicLink communication then select Not in use.
4 • Getting started Use's Guide Polar Precision Performance SW 4
The Advanced button (the button with three dots) opens the Advanced box in
which you can adjust the SonicLink settings.
Advanced
Polar Team System – Select the port into which the Polar Team System is
connected. When the port is selected the function is added to the Tools menu
and the Team Communication button will also appear on the toolbar.
Online Recording – Select this if you are performing the online recording
with Polar S810i/S810 and IR Interface or with Polar Advantage Interface.
When one of these options is chosen the function is added to the Tools menu.
Other Polar HR Monitors button
If you are using older Polar heart rate monitor models e.g. Polar Accurex Plus,
click this button to open the dialog, in which you can define the required
settings.
Polar Vantage NV – Check the box if you are transferring data from Polar
Vantage NV.
Polar Sport Tester, Polar Vantage XL, Polar Accurex Plus, Polar
XTrainer Plus or Polar Coach – Select this item if you are transferring
exercises from any of these heart rate monitor models.
Communication Port – Select the communication port into which the
Interface is connected. When the port is selected also the Memory Transfer
function is added on the Tools menu.
Interface – Select the interface type you are using with these older Polar heart
rate monitor models.
File Locations
File Type/Location
• This window shows the locations of different files. The File Type
column displays the file type, and the Location column displays
the location of those types of files on your hard drive.
• For example, heart rate data files (.hrm), diary data files (.pdd) and
logo bitmaps (.pmb) are different file types in Polar Precision
Performance software. The software automatically locates heart
rate files and diary data files in person-specific folders.
Edit button
• Click the Edit button to display a window for editing the location
of the selected file type in the File Type column.
You can also display the location editing box by double-clicking the file
type name.
It is not recommended to change the file locations from their factory
defaults.
Use's Guide Polar Precision Performance SW 4 Getting started • 5
Features
In the Features list you can select which features are available in the software.
If you are not using the feature you can remove it from the menus to make the
software appearance clearer and easier to use. Untick the checkbox to remove
the feature from the menu.
Select All button
• Click the Select All button to select all features in the list.
Clear Selection button
• Clear Selection button deselects all features in the list.
Help button
• Help button opens the softwares online help page for the feature in
question.
Setting person properties
In the Person Properties dialog, you can specify a person's general
information, including measured test values, exercise types, heart rate zones and
measurement units. These settings are specific to each person, so that when you
switch a person the information is changed accordingly.
To adjust active person's information, select Person Properties from the
Options menu.
The dialog that appears contains six tabs:
• General
• Test Values
• Sports
• HR Zones
• Measurement Units
• Advanced
To prevent heart rate and exercise information from being mixed with other
user's information, every person must be separately specified i.e each person
must have their own profile.
General
Person Information
On the General page, you can specify the personal information: First and
Last Names, Date of Birth, Height and Sex. You can also give a Player
Number for the person.
To display a calendar for entering the date of birth, click the downarrow button next to the Date of Birth field. You can change the year in the
calendar by clicking the year and then clicking the up and down arrows next to
the year number. To display a list of months, click the name of the month.
6 • Getting started Use's Guide Polar Precision Performance SW 4
A Password can be specified for each user. If a password is specified, the
person's exercise data can not be accessed without entering the password.
You can remove the password by simply deleting it from the Password
field.
If a user has logged on as a coach, s/he can view the information on his or
her own team regardless of the passwords. You can log on as a coach by
checking the Login as Coach box in the Login window.
The Activity level setting is used in the Polar Fitness Test. For more
information of defining the right level see the heart rate monitor manual.
By clicking the Notebook button in the lower right corner of the page you can
enter notes and other information concerning the person. For example, it is a
good idea to save bike settings for Polar S720i / 710 / S520 or S510 to this file.
Related topics:
• How to use passwords
Test Values
On the Test Values page, specify the person's measured or estimated test
values.
Heart Rate Values
• In the Heart Rate Values frame, specify the person's measured
or estimated heart rate values: Maximum HR, Upper Threshold
HR, Lower Threshold HR and Resting HR.
Other Test Values
• VO2max – In this field you can enter the person's maximal
oxygen uptake value. This reading is needed, for example, in
calculating energy consumption (kcal).
The VO2max value can be best determined with a maximal exercise
stress test conducted in a laboratory environment. Also, the Polar OwnIndex
value from the Polar Fitness Test is an adequate value for the VO2max.
Sports
On the Sports page, you can specify the types of sport used in training. By
default, the software automatically generates three exercise types: running,
cycling and swimming. These automatically generated types can be modified to
better reflect individual exercise. You can also completely remove them.
The Sports frame displays the types of sport for an active person.
New button
The New button opens a dialog for adding a new sport type.
• Name – Name of the sport.
• Abbreviation – Optional abbreviation for the sport. The
abbreviation is used e.g. on reports.
• Unit – Optional unit for the sport. For example the number of
goals scored in a game. When you enter the unit to it is added to
Use's Guide Polar Precision Performance SW 4 Getting started • 7
the Exercise page in the Diary. You can view and analyse these
values in the report section.
• HR Zone Set – Here you can define four different heart rate zone
sets for use while training in the sport selected. By selecting the
Use My General Max HR checkbox, your maximum heart rate
shall be taken from your Test Values page. Alternatively you can
set an individual maximum heart rate for the sport in the HR Max
field. These two features are enabled only with the HR zones
defined as percentages.
• Sport Factor – The sport factor is used in the Exertion count. It
reflects how strenuous a sport is, when compared to others.
If you do not use the Exertion count, set the sport factor value to 1.00.
Edit button
The Edit button opens a window where you can modify the settings for the
selected sport. The window is identical to the dialog opened by clicking the New
button.
Delete button
The Delete button removes the highlighted sport from the list. The software
prompts you to confirm the action before carrying it out.
Move Up / Move Down buttons
Use the Move Up and Move Down buttons to move the selected sport up or
down in the Sports list.
The same sport list is used in the Exercise page of the Diary. To fill
out the diary more efficiently, it is a good idea to have your the most popular
sports at the top of the list.
HR Zones
On the HR Zones page, you can specify how the person's exercise intensity is
divided into different heart rate zones. The default HR zones are created
automatically, but you can also modify the zones with your training.
The zone specification of the selected HR zone is displayed as a graphic form in
the Zone Preview frame.
Exertion Count in Use – By selecting this item you can select if you wish to
to use the Exerction count feature or not. When this item has been checked, the
Exertion box is added to the Exercise page in the Diary. The feature is off by
default.
Edit button
The Edit button opens the dialog that you can modify the heart rate zone sets.
Edit HR Zone Set dialog
In this dialog you can specify the settings for the person's heart rate zones.
General Information
8 • Getting started Use's Guide Polar Precision Performance SW 4
You can rename the HR zone set as desired by entering the new name in the
Name field.
In the Calculation Method field, specify whether the HR zone sets should be
defined on the basis of heart rates or percentages calculated from the sport's or
the general maximum heart rate. The sport's maximum heart rate that is defined
in the Sports page. The general maximum heart rate is set in the Test Values
page.
• HR Values – The zones are specified on the basis of heart rate
values. Enter the desired zone limits in the Heart Rates fields
below.
• % of Sport Max HR – The zones are specified as percentages of
the maximum heart rate of the sport.
• % of HR reserve – The zones are specified as percentages of the
maximal heart rate taking the resting heart rate into consideration.
Max Heart Rate – In this field, you can set the maximum heart rate for the HR
zone set. The value can only be set if HR values is selected in the Calculation
Method field.
You can specify a sport-specific maximal heart rate for a sport on the
Sports page. The sport-specific maximum heart rate can be set if you are using
HR zones sets that are defined as percentages. If you prefer using the general
maximum heart rate that is set in the Test Values page, then check the Use
My General Max HR box in the Edit sport or New Sport dialog. However,
for most user's, the general maximum heart rate is the right option.
Max Exertion – In this field you can set the maximum exertion factor to be
used in the Exertion count.
HR Zones
In the HR Zones frame, you can specify up to 10 heart rate zones. For each HR
zone, you can specify the lower heart rate limit or a percentage of the maximum
heart rate of the sport. Use the Calculation Method field to specify whether
absolute values or percentages are to be used.
You can also give an abbreviation for the HR zone and specify an exertion factor
for use in the Exertion count.
Reset button
The Reset button resets the values back to their defaults.
Related topics:
• How to edit HR zones
Measurement Units
On the Measurement Units page, you can specify the units used for the
person in the software. These specifications are person-specific and are changed
when you switch the person.
Common Measurements
• To use the same measurement units as the computer's operating
system, check the Automatically use measurement units
based on system settings box.
Use's Guide Polar Precision Performance SW 4 Getting started • 9
• You can also personalise the measurement units used in the
software. You can select alternative units from the drop-down lists.
You cannot change the measurement units if the Automatically use
measurement units based on system settings box is checked.
Advanced
On the Advanced page, you can backup your exercise data, set individual daily
subjects to follow and set the number of reports.
Backup
Backup exercise data automatically – By selecting this feature the system
will automatically make backups of your exercise data every 30 days.
By clicking the Backup Now button the backup copy is made immediately.
By clicking the Restore button you can retrieve the exercise data from the
backup copy files. The folder button displays the zipped backup copy files.
My Daily Details
In this frame, you can set three individual subjects to follow in your training e.g.
fat percentage, body temperature, blood pressure or relaxation baseline (Polar
S810).
• When the subject is named in the Daily Details frame, the field is
then added to the Day Information page in the Diary dialog.
Advanced
Reports – Select the number of reports as desired from the drop-down list.
Related topics:
• How to backup exercise data
Making the other settings
You can make the software easier to use and illustrate the software’s feedback
by adjusting various software components to reflect your personal preferences.
It is not necessary to modify these settings because the software has default
values for all settings. However, personalised functions often make it easier to
notice important issues related to training monitoring.
The most essential personalised functions are different graphs, in particular the
heart rate curve, and different reports.
• Heart rate graph settings
• Report settings
Heart rate graph settings
It is a good idea to modify exercise graphs according to your requirements. A
few examples are listed below.
Curve
10 • Getting started Use's Guide Polar Precision Performance SW 4
• When you use different scales for the HR axis of a heart rate curve,
• You can change the values of the heart rate axis by double-clicking
• In the Curve Properties dialog, you can also activate different
Distribution
• The maximum value for the distribution heart rate axis should be
the fluctuations in the curve are better represented. The maximum
and minimum values of the HR axis should be set according to
your own HR values. The maximum value should be set to 20 beats
above your own maximum heart rate. A round number slightly
below your rest heart rate is a suitable minimum value.
the HR curve and then adjusting the maximum and minimum
values on the HR tab of the Curve Properties dialog.
elements that help you visualise the exercise. These elements are
gridlines, different colours and information boxes, among other
things. Try the different settings to determine the ones that best suit
your needs.
the value closest to the value above the maximum heart rate. The
bottom limit of the lowest HR zone should be used as the minimum
value. Also, the Auto selection often scales the graph in a useful
way. You can also add threshold values, represented with vertical
broken lines, to the graph. With these settings in the distribution
graph, you can quickly visualise how the exercise was carried out
with respect to the threshold values that are essential in training
analysis.
• You can change the values of the heart rate axis by double-clicking
the distribution graph and then adjusting the maximum and
minimum values on the General tab of the Distribution
Properties dialog.
Related topics:
• Active View Properties for Curve
• Active View Properties for Distribution
• Format View Elements
• Heart rate curve
Report settings
Exercise analysis with Polar Precision Performance software is based on reports.
You can use a variety of settings and selections to choose what information
is shown in reports and how it is shown.
You find more detailed instructions for making the report settings in part
• How to use reports
Related topics:
• Active View Properties for Report
• Reports
Use's Guide Polar Precision Performance SW 4 Getting started • 11
Basic features of the software
• Heart rate curve – Basic exercise graph
• The Diary saves your exercise data
• Reports show how your training has succeeded in the
long-term
• Tests for physical testing in fitness as well as in
recreational sport
Heart rate curve
Heart rate curve – Basic exercise graph
Exercise analysis is based on heart rate information transferred by the heart rate
monitor and graphs made of the information. The heart rate curve is the most
important graph that indicates performance. The graph displays a graphical curve
of the heart rate behaviour during the exercise. You can draw conclusions about
a variety of issues related to the success of the exercise from the graph.
Diary
Related topics:
• How to transfer exercise data from a HR monitor
• How to process exercise data
• Active View Properties for Curve
• Format View Elements
• How to compare exercises
• What information does the heart rate curve provide
The Diary saves your exercise data
The Diary is a tool for saving exercise data. In the diary, you can supplement
heart rate and duration information from a heart rate monitor with other relevant
information such as sport type, distance and exercise type, as well as recovery
and circumstance information.
The Calendar is an essential part of the diary that allows you to manage
information saved in the diary.
12 • Basic features of the software Use's Guide Polar Precision Performance SW 4
Reports
Related topics:
• How to use the Diary
• How to use the Calendar
Reports show how your training has succeeded
in the long-term
Exercises are analysed with the help of a variety of reports. The reports are based
on information recorded in the diary. You can use Polar Precision Performance
to quickly create a variety of reports. By comparing the reports, you can get a
better view of your training than just by using traditional exercise diaries.
The reports show the following, for example:
• exercise amounts as time and distance in difference exercise types
during a specific period by day, week, month or year
• the distribution of exercise across the different heart rate zones
• information on the exercise environment and how the environment
has affected the exercise
• information on recovery and the impact of exercise on recovery
Tests
• information on the development of exercise heart rates and speeds
The graphs can be combined in different ways, which allows you to analyse the
development of your condition, among other things.
Related topics:
• How to use reports
• Active View Properties for Report
• Format View Elements
The software includes versatile test functionality for both fitness and competition
sport requirements:
• The UKK Walking Test is a fitness test developed for measuring
the physical condition of adults. In the test, the software calculates
the subject’s condition on the basis of heart rate data from a 2kilometer walking exercise and the person’s background
information.
• The Overtraining Test is a athlete’s stress test based on the most
recent research information, and allows detailed monitoring of the
body’s stress levels. The feedback from the test allows for quick
reaction to overexertion symptoms and the athelete can do optimal
exercising.
• The Test Protocols/Protocol Test function allows you to plan
customised stress structures for the tests, based on which the
software can calculate for example the anaerobic threshold and the
maximal oxygen uptake values.
Use's Guide Polar Precision Performance SW 4 Basic features of the software • 13
Software functions
The Software functions section contains an introduction to:
• the purpose of the functions
• the selections available in dialog boxes
For more detailed instructions on using the functions, refer to the How to
section. Each of the functions contains links to these instructions.
If this symbol appears below a function name, the use of that function requires
that a heart rate curve or report be open.
File menu
The File menu functions are used to open exercises, carry out basic tasks with
heart rate files, print heart rate graphs and exit the software.
Menu functions
• Open Exercise
• Save
• Close Active Exercise
• Close All Exercises
• Open HR File
• Export as Text
• Print
• E-mail Exercise Data
• Exercise Converter
• Exit
Open Exercise
Open Exercise opens an existing exercise file and an attached heart rate file.
You can use the Search function to search for desired exercises.
Search Criteria displays the criteria of the latest search.
You can select the exercise you want from the list in the Found Exercises
window.
Exercise Preview shows information on a selected exercise and a miniature of
the heart rate curve associated with that exercise.
14 • Software functions Use's Guide Polar Precision Performance SW 4
Exercise Comparison – When this item is selected, the software displays the
heart rate curve of the exercise on top of an already opened curve. This allows
you to compare the heart rate curves of the exercises. You can change the active
exercise by holding down the Ctrl key and then selecting the desired exercise
with the number keys.
You can display a maximum of five exercise heart rate curves
simultaneously.
Read-only – When this item is selected, no changes can be made to the opened
heart rate curve.
Related topics:
• How to open an exercise
• How to compare exercises
Buttons in the Open Exercise window
Search
The Search button opens the Search Criteria window, where you can define
the criteria for searching exercises.
• The Date Range tab is used for specifying the time period for the
search.
• The Sports tab is used for specifying the sports included in the
search.
• The Advanced tab is used for specifying a short text as a search
criterion. The search function looks to see whether this text is
included in the exercise comments of the Diary.
The Reset Default Settings button activates the default search
criteria of the software.
Save Settings on Exit saves the search criteria you have
entered.
Open
The Open button opens the selected exercise.
Info
The Info button displays information on the related heart rate file of the selected
exercise.
Save
The Save function saves the changes made to the heart rate curve, for example
the selections and error corrections.
Use's Guide Polar Precision Performance SW 4 Software functions • 15
Close Active Exercise
Close Active Exercise closes the active exercise.
Related topics:
• How to compare exercises
Close All Exercises
Close All Exercises closes all open exercises.
Related topics:
• How to compare exercises
Open HR File
The Open HR File function is used to open HR files with the .hrm extension.
You can use Close Active Exercise and Close All Exercises to close an
opened heart rate file.
Open HR File opens only the selected HR file. If you also want to view
other exercise information, you must use the Open Exercise function.
Export as Text
Export as Text saves the HR file as an ASCII text file with the .txt extension.
You can then open the exported file in other software.
The text file contains a list of the saved heart rate values.
If you have made selections in the HR curve, the information is saved
according to these selections in the text file.
If you want to export other measured data, for example speed data, use
the Copy function to copy the values on the Listing to the Clipboard and paste
them to the desired program.
Print prints the active HR curve on paper.
16 • Software functions Use's Guide Polar Precision Performance SW 4
E-mail Exercise Data
With the E-mail Exercise Data function exercise data of the desired period
can be easily sent via e-mail. For example, an athlete can send his/her exercises
to the coach.
Related topics:
• How to e-mail exercise data
Exercise Converter
The Exercise Converter tool is used for importing exercise data from
previous Polar software products: Polar Training Advisor SW 1.x, Polar
Precision Performance SW 2.x and Polar Sports Diary SW 1.0 to Polar Precision
Performance SW 4.0. Also data in Polar Horsetrainer SW 1.x can be converted
to Polar Equine SW.
Before starting the Exercise Converter it is necessary to close all other Polar
software products. It is also recommended to take backup copies of your exercise
databases.
You only need to perform the conversion once.
Edit menu
You can remove the feature from the menu after performing the
conversion.
• Select Options – Preferences and open the Features page.
Then untick the Exercise Converter box in the Features list.
Related topics:
• How to use the Exercise Converter tool
Exit
Exit closes the software.
The Edit menu functions are used to copy heart rate curves to other software,
filter out potentially erroneous HR values and make selections in the HR curve.
Menu functions
• Copy
• Error Correction
• Exercise note
• Select Entire Exercise
• Remove Current Selection
• Remove All Selections
Use's Guide Polar Precision Performance SW 4 Software functions • 17
Copy
The Copy function is used to copy the active HR curve to the Clipboard.
The material copied contains all elements displayed on screen.
You can then paste the curve in other software using the Clipboard.
Error Correction
The Error Correction function is used to correct readings in the HR
information that may be erroneous.
The way in which the HR file is corrected depends on the format of the saved
file. Also, the tools used for corrections vary depending on the saving format in
the heart rate file.
• For information on the Error Correction features for HR data
saved by interval, refer to How to correct HR data.
• For information on the Error Correction features for HR data
saved by R-R interval, refer to How to correct R-R saved HR
data.
For easy access to the function, right-click a heart rate curve and then
select the desired option in the shortcut menu that appears.
Exercise Note
The Exercise Note function is used to add additional text information to the
HR curve. A added note is displayed in the info box below the graph.
You can add important information about the exercise circumstances,
for example.
Select Entire Exercise
The Select Entire Exercise function is used to select the entire heart rate
curve. The selected area –in this case the entire exercise– is indicated with a
horizontal blue bar on the time axis.
You can use selections to control how the exercise time is distributed on the
Diary’s heart rate zones, among other things:
• Select the desired time period on the exercise heart rate curve.
Open the Diary and press the Refresh button.
The heart rate zones for the exercise are updated to reflect your
selections.
18 • Software functions Use's Guide Polar Precision Performance SW 4
Use the Selection Info function to display information about the selected
heart rate curve area.
For easy access to the function, right-click a heart rate curve and select
the desired option in the shortcut menu that appears.
Related topics:
• How to make selections in the HR curve
• Selection Info
Remove Current Selection
Remove Current Selection undoes your last selection.
The horizontal blue bar on the time axis is removed.
For easy access to the function, right-click a heart rate curve and select
the desired option in the shortcut menu that appears.
View menu
Related topics:
• How to make selections in the HR curve
• Selection Info
Remove All Selections
Remove All Selections removes all selections on the HR curve.
All horizontal blue bars on the time axis are removed.
For easy access to the function, right-click a heart rate curve and select
the desired option in the shortcut menu that appears.
Related topics:
• How to make selections in the HR curve
• Selection Info
The functions on the View menu are used to view heart rate data transferred
from the heart rate monitor.
Different exercises can be analysed with the various graphs that Polar Precision
Performance SW provides.
Software graphs
Use's Guide Polar Precision Performance SW 4 Software functions • 19
• Curve
• Distribution
• Scatterogram
• Listing
• HR Zone Summary
When you open an exercise or HR file, a Curve graph is displayed first.
You can then open other graphs in the software.
Other functions on the View menu
• Lap Times
• HR Limits
• Selection Info
• Zoom
• Format View Elements
• Active View Properties
Curve
The Curve graph is a line diagram that represents information retrieved from
the heart rate monitor. The most important Curve graph is the heart rate curve
that contains the heart rate information of an exercise. In addition to heart rate
information, a Curve graph may also contain information on the speed, cadence,
altitude and power of the exercise. These are automatically displayed in the
graph (if the heart rate file contains this information).
In a Curve graph, the horizontal axis represents time and the vertical axes
represents the above information, such as heart rate.
Because a Curve graph almost always contains heart rate information, it is
often called a heart rate curve even if the file contains other information
measured with the heart rate monitor.
For easy access to options specific to a Curve graph, right-click a heart
rate curve and select the desired option in the shortcut menu that appears.
Related topics:
• How to open an exercise
• How to compare exercises
• Active View Properties for Curve
• Format View Elements
• How to correct HR data
• How to make selections in the HR curve
• How to zoom graphs
• What information does the heart rate curve provide
20 • Software functions Use's Guide Polar Precision Performance SW 4
Distribution
The Distribution graph is a histogram that displays the distribution of the heart
rates in the different heart rate zones as percentages.
The heart rate limits that were used during the measurement are shown as
vertical lines on the graph.
A distribution graph is made on the basis of heart rate curve selections. For
example, if you want to view only the high intensity part of the exercise, select
only that part on the heart rate curve.
For easy access to options specific to a Distribution graph, right-click
a graph and select the desired option in the shortcut menu that appears.
Related topics:
• Active View Properties for Distribution
• Format View Elements
• How to zoom graphs
• How to make selections in the HR curve
• What do other heart rate graphs tell about an exercise
Scatterogram
The Scatterogram graph is a dot-graph that illustrates heart rate variation
between successive heart beat intervals (R-R intervals).
For easy access to options specific to a Scatterogram graph, right-
click a graph and select the desired option in the shortcut menu that appears.
Although a scatterogram originally was designed to represent only R-R
intervals, the software also creates scatterograms for heart rate data saved by
other recording intervals. These scatterograms cannot, however, be interpreted in
the same way as a scatterogram derived from R-R intervals.
Related topics:
• How to make a scatterogram
• Active View Properties for Scatterogram
• Format View Elements
Listing
The Listing table lists the heart rate values transferred from a heart rate monitor
as a table.
The list can have:
Use's Guide Polar Precision Performance SW 4 Software functions • 21
• One column, where all information in the heart rate file (heart rate,
speed, cadence, altitude, power, pedalling index and left/right
balance) are next to each other in one row.
• Multiple columns, where the data is distributed across several
columns. A multiple-column listing can be used to view only one
data form (heart rate, speed, cadence, altitude, power, pedalling
index or left/right balance).
You can adjust the table column widths to better accommodate all heart
rate readings in a display.
• Point with the mouse to the vertical line between the column
headings that you want to move.
• Press the left mouse button and drag the mouse to the left or right
to resize the column.
For easy access to options specific to a Listing table, right-click
outside a table and select the desired option in the shortcut menu that appears.
Related topics:
• Active View Properties for Listing
• Format View Elements
• What do other heart rate graphs tell about an exercise
HR Zone Summary
The HR Zone Summary graph is a histogram that represents the distribution
of the heart rate values of the exercise with respect to heart rate limits, thresholds
or heart rate zones.
For easy access to options specific to a HR Zone Summary graph,
right-click a graph and select the desired option in the shortcut menu that
appears.
Related topics:
• Active View Properties for HR Zone Summary
• Format View Elements
• What do other heart rate graphs tell about an exercise
Lap Times
Lap Times opens a dialog window that displays the lap times of an exercise
and the heart rate information for each lap. The window also displays other
measured data if any, e.g., speed, distance, cadence, altitude and power.
22 • Software functions Use's Guide Polar Precision Performance SW 4
The number of tabs in the dialog depends on the information contained in the
heart rate file. Each measured quantity has its own tab. If the heart rate file does
not contain a specific quantity, the corresponding tab is not displayed in the
dialog.
For easy access to the Lap Times view, right-click a heart rate curve
and select the desired option in the shortcut menu that appears.
The Heart Rate tab contains the most important heart rate information, lap
length and speed information.
• To select the unit of speed, select Person Properties on the
Options menu and open the Measurement Units tab.
• The speed is calculated from the lap length. If the data from the
heart rate monitor does not contain distance information, you can
manually add the lap length. For more instructions, see How to
add speed information.
The Speed tab contains the speed and distance information transferred from a
heart rate monitor for cycling exercises.
The Cadence tab contains the pedal speed information stored for cycling
exercises.
The Altitude tab contains the altitude information stored with a heart rate
monitor in an exercise.
The Power tab contains the pedalling power information stored for cycling
exercise.
The Notes tab displays notes recorded for lap times.
• To record new comments, press the Edit button in the Lap Times
dialog.
The Advanced tab displays additional information for lap times, such as heart
rate totals for laps.
Buttons in the Lap Times window
The buttons in the Lap Times window are used to process lap time data.
New
The New button adds new lap times. The New Lap Time window appears with
the following options:
• Time – Enter the lap time in the following format, hh:mm:ss.
• Type – Select a symbol for the lap time from the drop-down list.
The symbols are displayed in the Lap Times window in front of
the lap time number. You can also display these symbols in the
heart rate curve.
• Note – Enter notes or additional information for the lap time. The
notes are displayed in the Event Info Tips related to the lap time.
• Measurements – The software automatically fills out the shaded
fields on the Measurements tab using the heart rate file. The
information is added when you close the window by pressing the
OK button. To display and edit the Measurements information,
press the Edit button in the Lap Times window. The Edit Lap
Time window appears.
Use's Guide Polar Precision Performance SW 4 Software functions • 23
Lap Length – You can also enter the lap length; i.e., the distance
between lap times. Lap lengths are used to calculate exercise
speeds.
Use as a Default Lap Length – The software calculates the
exercise speed for all laps using the distance in the Lap Length
field. This function is useful if the exercise is done on a standardlength track or if the lap times have been recorded at equal
intervals; e.g., one kilometer.
If most of the laps in the exercise are of equal length (e.g., one
kilometer), but some differ (e.g., the end of a marathon run), enter the lap
distance in the Lap Length field and select Use as a Default Length. Use
the Edit Lap Times window to correct the differing lap lengths.
Edit
The Edit button is used to edit lap times. The Edit Lap Times dialog that
appears has the same options as the New Lap Time dialog box.
If you change a lap time, the software automatically recalculates all other
measured data for the lap time to reflect the new time.
Delete
The Delete button deletes the selected lap time. The software displays a dialog
box prompting you to confirm the deletion.
Copy
The Copy button is used to copy the lap time information to the Clipboard for
use in other software, such as a word processor.
You can print lap times by first copying them to the Clipboard with the
Copy button and then pasting them to another software, such as WordPad, with
that software’s Paste function. To print the lap times, use the Print function in
the target application. Before you print the information, you can edit the lap
times list for the appearance you want.
Extra Data
The Extra Data button displays a dialog to add additional information to lap
times, such as lactic acid concentrations.
• The Extra Data Series dialog that appears contains three tabs:
Series 1, Series 2 and Series 3. You can assign a name and
unit for each series.
• Scaling – Enter suitable minimum and maximum values for the
scale included in the graph.
• Close saves your settings and closes the window.
• Clear clears the information in all three series. The software
displays a dialog prompting you to confirm the deletion.
You can delete the information for one series only by simply deleting
the series name.
24 • Software functions Use's Guide Polar Precision Performance SW 4
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