Successful training requires temporary overloading, longer exercise duration, higher intensity or higher total volume. In order to avoid severe overtraining, overloading must always be followed by an adequate recovery period. With an inadequate recovery period, you may experience a decrease in performance - instead of improvement - as a result of high training volumes.

OwnOptimizer

Polar OwnOptimizer is an easy and reliable way to determine whether your training program is optimally developing your performance. OwnOptimizer is a modification of a traditional orthostatic overtraining test (standing up from relaxed resting). It is a perfect tool for everyone training regularly, at least three times a week, for fitness improvement or to reach competitive targets. OwnOptimizer helps you to optimize your training load during a training program so that you experience an increase in performance and do not undertrain or overtrain over the long-term.

Polar OwnOptimizer is based on heart rate and heart rate variability measurements consisting of five heart rate parameters. Two of these five values are calculated at rest, one while standing up and two while standing. Each time you perform the test, the Running Computer saves the heart rate values and compares them to the previous values registered.

Baseline tests
When you start using OwnOptimizer for the first time, six baseline tests should be conducted over a period of two weeks to determine your personal baseline value. These baseline measurements should be taken during two typical basic training weeks, not during heavy training weeks. The baseline measurements should include measurements taken after training and recovery days.

Monitoring your OwnOptimizer values
After the baseline recordings, you should continue to perform the test 2-3 times a week. Test yourself weekly in the morning following a recovery day and a heavy training day (or a series of heavy training days). An optional third test can be performed after a normal training day.

OwnOptimizer may not provide reliable information during detraining or a very irregular training period. If you take a break from exercise that is 14 days or longer, the baseline tests should be performed again.