Three new benchmark tests provide data that informs you about your progress towards achieving fitness goals and exercising recovery. It’s like having a trainer on your wrist.
Polar’s latest watch, the Vantage V2, can run fitness metrics tests right from your watch, so you can view your stats on the go. These benchmark tests can be integrated with existing Polar tests to assess your overall performance and can update your values via the Polar Flow app on your phone.
You should always listen to your body. Fatigue can be caused by life stress or lack of sleep, not just yesterday’s exercise. However, if you’ve exercised for a while, you know that it’s easy for training to slip into a squishy middle ground where different workouts are too similar. This is where using cold, hard data can help.
Performance data can measure your condition, create a training plan and help you measure long-term progress. Using these tests as part of the same watch that you use to track your workout can help you remember your goals and hold yourself accountable.
Check out the Polar Vantage V2 and its new performance tests
Polar Vantage V2 Smartwatch Fitness Tests
Polar’s performance tests run on the Multisport Vantage V2 watch just as you would log exercise data. The test results are saved with this data and can be accessed via the Polar Flow Web portal for more long-term reviews and planning.
Leg recovery test
If you’ve tried boxing jumps the day after a mountain workout, you are familiar with leg pain that is not fully healed. In fact, this type of pain can last for a few days, but it shouldn’t keep you from running or doing any other workout the next day. Exercising on tired legs can be part of the plan.
In addition to assessing how your legs feel, some quantifiable data can help gauge your recovery progress. This is where Polar’s leg recovery test comes in.
Scroll to the Test menu and select Leg recoveryand it will take you through three squat jumps on cue. Keep your hands on your hips and do the jumps when prompted.
The watch then compares your current measurements to your baseline. Jumping higher means you’re ready for more. As you jump deeper, you can use a less strenuous workout.
The watch takes the data from the last 28 days into account, so a weekly test provides more insight. Additionally, The leg recovery test works with other datalike cardio recovery without additional equipment. It’s a simple body weight test, easy for beginners, and readily available on your wrist.
Bicycle performance test
Cyclists have a reputation for being data junkies who, for example, track watts per kilogram (W / kg), VO2 max and training zones that shift several times over the course of a season. They usually use a basic test to determine their Functional Threshold Power (FTP), which is essentially the continuous power a cyclist can produce for one hour, expressed in watts.
By running the Bicycle performance test Polar’s Vantage V2 (which requires a separate power sensor on your bike) gives you your power measurement, maximum heart rate, and a maximum VO2 estimate. Polar can also appreciate this achievement 20-, 30-, and 40-minute tests.
After testing, your cyclical power zones can be automatically updated based on the new FTP results from the Polar Flow Phone app. The five power zones range from 60% to 69% for zone 1 to more than 100% for zone 5.
Your fitness will go up and down during a cycling season, and gains in one area can come at the expense of another. For example, an increase in the peak performance (sprints!) Can be at the expense of endurance (century ride).
By customizing your training zones, you can better target training and recreational rides by staying above or below a certain threshold during a ride. Again, you stay out of this muddy center.
It’s worth noting that you should use a similar, if not the same route to run these tests. Another option is to use an indoor trainer that may already have a power sensor.
Run performance test
Similar to cyclists, runners can benefit from knowing their heart rate, speed and power zones. Polar’s mileage test is based on the University of Montreal Track Test Studied from 1980 and is physically demanding. You must do at least 85% of your maximum effort for 6 minutes.
Before taking the test, you should familiarize yourself with how it feels. Then you will get an initial speed to use for your benchmark run. You must perform on the day of the test as the test will stop if you stop for 10 seconds or run too slowly. This is one of the reasons you might want to use a track or course that is free of layovers.
The Run performance test starts with a warm up. Once you’ve reached the set starting speed, it’s time to go.
From there, the monitoring screen will show a steadily increasing pace above your current pace. At the bottom of the screen, your current heart rate is displayed along with the target heart rates for reaching the required 85% (submaximal test) or your maximum (maximum overall test).
If you get the most out of this test, it should be preceded by light runs. The results are more accurate in a maximum test, but it is also much more strenuous. Accordingly, the test should only be performed every 3 months.
Then measure your aerobic capacity and metabolism, and your VO2 max. These benchmarks measure your distance performance and help you set realistic (achievable) goals. These numbers can help you set a pace for future races or training sessions on flat or hilly terrain.
The Polar Vantage V2 The sports watch allows you to check your actual performance over time, not just your most recent workouts. From training to failure or a simple series of squat jumps, these tests can keep you focused on your goals by showing how close you are and telling you when to take it easy.
Every test is there and waiting for you in the Test menu when you need it. The results are transferred to existing Polar tests. You can access them through the Polar Flow App or web portal.
The Vantage V2 also comes in a lightweight aluminum frame, can be used for 40 hours of uninterrupted training on one charge, and has route planning and music functions. Check out the Vantage V2 for yourself to learn more about what it can do and what its new tests can do for your training.
Check out the Polar Vantage V2 and its new performance tests
This article is sponsored by Polar. Learn more about the Vantage V2 and other Polar products Here.
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