Getting the most out of POLAR RS800cx

[MartinC]

Hi, I have started using the fitness test function on my POLAR to provide me with another guide to my level of recovery when considering my daily workout intensity and was hoping I could get some feedback as to whether I am drawing the correct conclusions and using this tool the right way.
It is early days yet but this week, on Sunday I had a long (3 hour) MTB ride with some extended periods of very high intensity. The next morning, Monday, I did the test and my number was 51, a drop from the previous two tests I had done (52). I did an easy day with some low intensity swimming and cadence work running with a low HR (BP -30).On Tuesday morning, I was back up to 52 so went ahead with my planned SV workout which involved an extended interval at BP.
Tested this morning and had dropped to 50. I am hoping this means I had put a training stress on my cardiac system and am now planning to have a lower intensity work out today rather than do the intervals I had planned.
Hopefully this will result in a higher score tomorrow morning showing my cardiac system has/is recovered from the SV workout!
Finally a question about using RR values as another guide to recovery. In my SV work out the reading was around 0.8 to 1.0 and in my EZ/Recovery type workout it is around 3.8-4.0. Is the 4.0 the magic number for intensity on the EZ workouts?

[Peter O'Brien]

I've been using my POLAR CS600 to do the fitness test as well. My numbers only ever get up to 29 though! 

In terms of recovery, when one has "suppressed" heart rate, how would this affect the Fit test? Is your HR actually lower when your heart is fatigued since it's beating, as Andrew described, "Looser"? Is there more variability from this?

Great training! 

[kiwichris]

Great post Martin - and I will add my 2 cents worth following our phone call.

1) You are using this feature correctly - the numbers sound right. But remember - this is only an absolute number - we need to look at the trend for it to have any real meaning. There are 2 ways to compare data over time.
Pre and post workout - this will give an indicator as to how you have taxed your CV system - we may see a significant drop (more stimulus) or no drop (no stimulus)
Early morning - every day - great to show recovery from previous exertions. Once a baseline has been determined (following testing over numerous rest days) then a lower number would indicate fatigue (very easy workout or REST), higher number = recovered (intensity session OK).

2) R-R number (or RLX). This measures beat - beat variability (in miliseconds). The higher the number to more 'relaxed' your heart is (increased parasympathetic activity) - the lower the number the more 'strenous' the stimulus on  your CV system. Through Juerg's research we have been able to come to the conclusion that an RLX of 4.0 or above places very little 'stress' on your heart - therefore if your goal is to have a recovery workout - then an RLX above 4 is a must. This is another great indicator of recovery - noting the HR at which your RLX hits 4.0 - and then comparing to previous sessions. Don't be suprised to find days that when your fit test number is down - your RLX 4.0 HR will be lower (read: cardiac fatigue).

Hope this fills in some background info!!
Keep up the great work.

A big thank you to Polar - they lead the way in physiological information that we can obtain through their HR monitors - RLX and fit test are only available on their units! We have a great tool to help us all get better - lets start using it!!

Chris
ps - Peter - when your heart is fatigued your R-R (RLX) is lower - your fit test will be lower as a result as it takes into account both Resting HR and RLX.

[GinnySellars]

My understanding is that it's important to look at RLX with respect to HR. When the variability between heart contractions, or beats, is HIGH, aka higher RLX number, it means that the heart does not have to do any consistent work yet. When the variability is LOW, aka lower RLX number, the heart is beating at a more constant rate, as it has to keep up with a certain intensity of exercise.

So, if you are doing a step test, starting with low HR, and go up approx 5 beats every 3-5 minutes, you'll see the RLX number gradually come down. When the RLX number is still high, it means the heart is beating somewhat more randomly, as it doesn't have to keep up with real work yet. If you set a number, such as 4.0, you can monitor at what HR you reach this number each workout. The higher the HR, the more rested, and fit you are. If it's already 'work' at a low HR, you'll see the RLX number come down to 4.0 quicker...

[GordM]

This is pretty cool guys, I love the info!! I'm also starting to use the Fit Test function, and this helped answer a lot of questions. For my online Fact course, They want us doing the fit test every night before bed. I'm assuming this would be to see what effects the training had. I'm not sure why they don't have us do a fit test in the morning, but that seems like the best option.

I don't mean to try and confuse thing, But you guys are scaring me a bit.   

Chris please stop me if I'm wrong... But when I did a run test with chris a few weeks ago, my R-R (or RLX?) started at around 4 at rest, and increased as the test went on. At the highest point in my test, my R-R was 39!!!

Is there an explanation for this? or could it be equipment troubles??

[kiwichris]

Gord - I think this is as a result of your PVC's (premature ventricular contractions) - there is something in the nervous control/stimulation of your heart that is causing this odd trend.

We have often seen a similar trend in athletes with cardiac issues - you have been assessed by higher powers and given the all clear - we will just need to watch it over time to see how things develop.

Yes - the morning is better - but as long as you are regularly checking - GREAT. In the morning you should get up - empty your bladder - and then do the test.

Chris

[Andrew]

Great posts everyone.

Gord...watch the RR trends, and see if the increasing RLX with training is a consistent response of your heart to stimulus, or whether this was a single episode. We don't have an "extra" rs800cx for you to borrow, but I will make a specific request to our Polar Rep regarding a discount at Fresh Air for this specifically.

The Fit Test can really be performed at any time of day, as long as it is at the same time each day...first thing in the morning, or just before bed are probably the two easiest times to find 5 minutes to lie down and relax.

Martin is using the information correctly, and it is showing the trends exactly as we would have expected given the stimulus from training he experienced.

Great work everyone!!!

I am just starting up a course in Ontario today, so will have a whole new audience to babble on to...

[MartinC]

I have now completed one week doing the fit test each morning and will update continuing from where I left off.
On Thursday the reading was still down at 50, probably indicating that I still was not fully recovered from the SV workout the previous Tuesday. As it was a holiday and I did not want to have another complete rest day I decided to proceed with some fairly light workouts, A short run, and then swim/hike with Chris. The swim was probably the hardest work of the day and we hiked up Knox and then ran down.
Friday morning I was still down at 50 and decided on a complete day of rest.
Saturday back up to 51! Went out for a big ride with Quail, Jen , the Horn and Iceman. Fortunately they went easy on me until a few fireworks went off getting back into Penticton. Afterwards I felt completely shelled and was forced to go and eat too much Italian meat!.
Sunday morning I did not test, (I was frightened to see what the number would be......) Went on a relatively gentle MTB ride to work on descending skills and low cadence turnover keeping HR down as low as possible.
Monday morning 51 again.
Based on this week, I have drawn a few tentative conclusions that;
- it takes more than one day for me to recover from a workout with sustained high cardiac load ie SV workout
- despite a few crazy bursts of intensity in our long ride, my cardiac system was not as stressed by a relatively long period (4 hours) -30 to -10BP for the majority of the ride as it was by the SV work out.

[MartinC]

This mornings test...........a 48! Lowest score ever.
A couple of thoughts: the night before I did a two hour elliptical work out so maybe recruiting those additional muscle groups is really putting a cardiac stress on system.... (interesting as my HR is quite low doing the workout although at a fairly high muscle tension)
Or I am seeing the cumulative effect of three days of relatively large volume for me at this time of year.
Very light day today.

[Joel J]

I have noticed a strong correlation between my fit test and health as well as sleep volume...  More significant than the training itself. Last week after a rest day but limited sleep I noticed a drop from 66 to 64 then down to 62 the following day. The next day I was sick and decided to back off my training and sleep well for a couple days. I tested a 65 two days later. This is such a great way to know when to back off training because you can see the trends of your body getting run down before you have noticeable symptoms of illness.
 

[Andrew]

Great posts, which shows the true variability between athletes, and the reason our next Education Session will be focused on learning more about recovery.

Martin's observation that his recovery is easier after a 4 hour spin than a short elliptical workout fits nicely with the conclusions we drew from the last round of testing with Physioflow. That is, the long steady-state effort (even with the short hard burst at the end) did not truly challenge the cardiac system, and he was able to recover within 24 hours. However, the high muscle tension work on the elliptical, pushed his cardiac muscle in a different way, that may have led to the drop in Fit Test results.

Joel makes an important point also. If we use the Fit Test to help indicate recovery, then the quality and quantity of sleep is bound to affect the results, and is exactly what he was seeing reflected in his scores.

I encourage EVERYONE to use the equipment they have to start drawing out some trends, which will make for a much more interactive discussion in early December.

xc skiing at Sovereign and Silverstar opens this week...time to wax up the skis and tighten up the snowshoes...Saturday will be spent in the trails!!!

[SimonC]

I'll wade in the water with some comments (and purrrfect form of course .... Get it ... Water ... Form ...  )
My last 3 tests have been 60 without variation. Training has been very consistent and I feel good, rested and healthy.

This AM after a hard BPR training session at the great Next Level training facility in Kelowna, I was feeling cooked after a hard week of training. I expected to see some variation due to my "mega cookedness" ... The fit test on my Polar rs800cx showed a 62 so a higher number while I'm feeling more cooked as compared to other tests.

I guess I'm recovering better than I think
Although a 2 pt variation is very small.

I'll keep using the Fit Test Option on my Polar rs800cx to track my fittness/recovery.

Mabey continued use of the ELoad recovery products is helping my recovery process ... I think so !!!! 

tx
SC
 

[MartinC]

Interesting comments everyone! Regarding sleep............. woke up at 5.00 am and tested 48. No workout for me! Slept another 2 hours, tested again, and score was 50. Was able to get in an hour before kids took over!

Simon, perhaps your feeling cooked was another body system rather than your cardiac system?

[Andrew]

Very nice gratuitous use of our sponsor's names in your last post Simon.

Now, please remember, the Fit Test only is an indication of cardiac recovery, so Martin's suggestion is a good one. The feeling of fatigue could be either neuro or msk, but it will be very interesting to hear the continued trends over the next few weeks.

It is possible that you have reset your Central Governor to a new level leading to higher Fit Test result. Lets see how it goes...

[Joel J]

I have noticed that regardless of my fit test I might actually have a very good step test... But I can usually predict recovery and sustainability well with the fit results.

last week I started to notice this in the shorter workouts... When I tested low with the fit test I decided to do a long but controlled trainer ride. As predicted my heart rate had drifted ten beats after 1.5 hrs... So, the fit test COMBINED with the step test seems to be the only well rounded method of determining recovery.