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An icon illustrating your readiness for cardio training today that reflects the daily training recommendation stating how we
advise you to train. An increased injury or illness alert icon replaces the training advice icon when your risk for injury or
illness is increased. The short training advice can be:
Daily feedback stating if your cardio system is recovered or not*, followed by your daily training recommendation based on
that day’s Orthostatic test result, and if available, your recovery question answers and your history for these together with
your training data (Cardio Load) over a longer period of time. The recommendation can contain a warning about an
increased risk of overtraining, or it can alert you about an increased injury and illness risk.
*To know if your cardio system is recovered or not you need to perform the Orthostatic test on that day.
Feedback about your long-term training habits and recovery. This can contain information about how you’re responding to
training, if you’ve been training more than or less than usual or if you’re at risk to get injured or fall ill because you’ve been
training more than usual. It can also contain feedback if you seem to have too much stress from something else than
training. Your long-term feedback is based on:
l Your average mood score of past of the seven days calculated from your perceived recovery question answers
l Your seven-day rolling average of your heart rate variability values measured with the Orthostatic test compared to
your individual normal values from the past four weeks
l Your training history (Cardio Load status)
A disclaimer if we don’t have enough data yet to give you accurate feedback. The more you use this feature the more
accurate recovery feedback you’ll get.
Orthostatic Test
The Orthostatic test is a generally used tool for monitoring the balance between training and recovery. It allows you to track
how your body responds to training. In addition to training induced changes, there are many other factors that can affect
your Orthostatic test results, such as mental stress, sleep, latent illness and environmental changes (temperature, altitude)
to mention a few.
The test is based on measuring heart rate and heart rate variability. Changes in heart rate and heart rate variability reflect
changes in the autonomic regulation of the heart.
Performing the test
You can perform the test using either a paired Polar heart rate sensor or the wrist-ECG measurement on your watch. The
test lasts for four minutes, and to make sure that your results are as reliable as possible, you need to perform the test in
similar conditions every time – we recommend that you take the test in the morning before breakfast. Do the test regularly
to establish your individual baseline. Sudden deviations from your averages could signify that something is off-balance.
See the instructions below:
How to take the Orthostatic test using the wrist-ECG measurement on your watch
l You should be relaxed and calm during the test.
l There should be no disturbing noises (for example, television, radio or telephone) or other people talking to you.
l It is recommended to perform the test regularly and at the same time of day in the morning after waking up to get
comparable test results.
On your watch, choose Tests > Orthostatic test > Start test. The watch starts searching for your heart rate. When your
heart rate is found Lie down & relax is shown on the display.
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