Manual - BikeInn
Contents
1. agiles drm 1 1 BASIC SETTINGS 1 2 MENU STRUCTURE INSTAL m G 2 1 INSTALL BIKE MOUNT lt 28 2 2 INSTALL SPEED SENSOR 8 2 3 BIKE SETTINGS BIKE sss EAE A EAT 10 START EXERCISING ba x 12 3 12 WEAR THE TRANSMITTER ice Rete restes 12 3 2 RECORD YOUR EXERCISE wp RE HERE 13 3 3 EXERCISE SETTINGS EXE SET E ordines 14 3 3 1 OwnZone Limits OWNZONE eo e 15 3 32 Automatic Limits AUTOMATIC gt C E E eer 18 3 33 Manual Limits MANUAL 4 7 1 0 0 3 3 4 Cadence Limits CADENCE 3 4 TIMERS 3 5 FUNCTIONS DURING EXERCISE 3 6 EXERCISE MODE VIEWS 3 7 VIEW EXERCISE SUMM E AT FUE E du 25 411 Exercise File IM nes 25 4 12 Totals File TOTALS s accetti ftti teme ettet Rien 4 2 DATA TRANSFER CONNECT 4 3 POLAR FITNESS TEST M 43 1 Performing the Fitness Test 3l 41 32 Fitness T st Results e cett nei 32 4 3 3 Fitness Test Trend TREND Nae rer tecnici 33 SETTINGS 5 1 WATCH SETTINGS WATCH2. 5 2 USER SETTINGS USER 5 3 GENERAL SETTINGS GENERAL lectae 37 CARE AND MAINTENANCE PRECAUTIONS FREQUENTLY ASKED QUESTIONS TECHNICAL SPECIFICATIONS ENG 1 GETTING STARTED 1 1 BASIC SETTINGS Before you start exercising with the Polar Cycling Computer customize the Basic settings Enter as accurate data as possible to ensure correct feedback based on your performance 5 6 LIGHT UP 7 Scroll selections values up 7 8 START OK 9 Accept selection BACK STOP Return to previous display DOWN V Once activated it cannot be switched off 2 WELCOME TO POLAR CYCLING WORLD is dis Press 0K FRAN AIS 3 Language Select ENGLISH DEUTSCH d Press OK To activate your Polar Cycling Computer press ITALIANO with the V button 4 START WITH BASIC SETTINGS i A eo Scroll selections values down 12 To adjust the following data use pO OK buttons Time Select either 12 H Date Enter today s Units Select eith 4 H enter the local time mm month yy year eti CM or imperial LB FT calories are displayed as Cal otherwise weight units press and hold the LIGHT button in LB FT format first enter feet then inches day Enter your date of birth dd day mm month year Sex Select MALE or FEMALE SETTINGS OK is displayed Select YES or NO
3. YES settings are accepted and saved The display returns to time mode e NO Basic settings can still be changed Press lt lt to return to the data you want to change 1 2 MENU STRUCTURE Exercise ud p LIU START SETTINGS Press V to scroll and OK to enter a mode menu EXERCISES TOTALS Tip e lock unlock buttons press and hold LIGHT button e To return to Time mode press and hold CYCLING OTHER Connect v e SEND e RECEIVE Test 2 1 INSTALL BIKE MOUNT O Use cable tie Q bike mount snugly on the handleba An above To Tox t accurate reading attach the wrist unit vi nt every time you do a cycling exercise L 1 A 1 Attach the speed sensor on the oppo SO front fork than the mounted cycling computer The distance from the cycling com 30 40 cm 1 1 3 If you are exercising in surroundings with US electromagnetic interference ce should be minimized minimum 30 cm 1 The speed sensor and cycling computer If the distance b ycling computer and the speed sensor should be longer than recommended for example ikes with the front suspension the speed sensor should attached the same side of the ont fos the cycling computer In this case the maximum distance is 20 cm 1 6 2 2 INSTALL SPEED SENSOR max 50 cm 1 6 6 mately a 90 angle bber part to the sensor 3 3 Pa
4. EXERCISES The cycling computer can store up to 14 exercise files Select an exercise 9 by pressing V and 0K Exercise type O Graphic bars repr S 5 Note Exercise information i if the stopwatch has been on for more than one minute 23 Press V to scroll through the following 1 Duration The time exercise recording started Duration of exercise Note You can delete the active file by pressing and holding the LIGHT button 2 Time in Zone Target zone limits Time spent in above and below zone alternate Note Time in Zone is shown only if HR or Cadence limits are in use during the session 3 Heart Rate e Maximum heart rate in pbm HR max alternate e Average heart rate in pbm HR max alternate 24 4 Calorie Expenditure Burnt calories kcal Cal Fat percentage of burnt calories Note Estimated fat consumption is calculated using total kilocalories expended during a training sessioni Fat percentage can vary between 10 to 60 For example if totahenergy expenditure during exercise is 245 kcal Cal and fat percentage is 45 then 45 of the energy needed for exercise is taken from fat resources and 55 from carbohydrates 5 Distance and Speed Distance km miles Average and maximum speed km h mph alternate 6 Riding time and Cadence Riding time Average and maximum cadence 4 1 2 TOTALS FILE 0 15 The Totals file has two options for total values since las
5. Reibold RC 40 44 lt 26 26 31 32 35 36 41 42 46 47 51 gt 51 40 44 lt 22 22 25 3 34 37 38 41 gt 41 Aerobic fitness norms for males and 1 2 3 4 5 YEARS VERY LOW FAIR MODERATE GOOD VERY ELITE 45 49 25 25 29 30 34 35 39 4043 44 48 gt 48 4549 21 712774270831 32 35 36 38 gt 38 50 54 lt 24 24 27 28 32 33 36 37 41 4246 gt 46 50 54 lt 19 1 2623 30 32 3336 2 Males aged 6 to 75 years a review 55 59 lt 22 22 26 27 30 31 34 35 39 40 43 gt 43 55 59 lt 1 23 24 27 2830 31 33 gt 33 Aviat Space Environ Med 61 3 11 60 65 21 21 24 25 28 29 32 33 36 37 40 gt 40 60 65 9 21 22 24 25 27 28 30 30 1990 Note Top athletes typically score Ownlndex values above 70 i and 60 women Olympic level endurance athletes can reach values as high as 95 Ownlndex is highest in sports that involve large muscle cycling cross country skiing 4 3 3 FITNESS TEST TREND TREND In the Trend menu you can see how your v e has been developing Up to 47 Ownlndex values and respective dates are included in the display Deleting OwnIndex values Select the value you wish to press and hold the LIGHT button DELETE VALUE NO YES is displayed Confirm your selection by pressing OK 31 5 1 WATCH SETTINGS WATCH O 1 ALARM OFF ONCE MON FRI DAILY 9 D You can set the alarm to function ONCE from Monday to Friday MON FRI or alarm functions in all modes except in Exercise mode and w
6. Time mode select Test gt TEST The fitness test begins immediately Fitness Test gt is displayed Arrows gt gt indicate the test is ongoing 2 When the test is over you will hear two beeps Ownlndex is displayed with a numerical value and level evaluation as well as the date Press OK 3 UPDATE USER SET NO YES is displayed By selecting YES the OwnIndex value is saved in your user settings HRmax predicted is displayed as well as a numerical value and the date Press OK 5 UPDATE USER SET NO YES is displayed By selecting YES the HR povalue is saved in your user settings The Ownlndex value is saved in the Trend menu See chapter 4 3 2 Fitness Test Trend for further information Interrupting the Test You can stop the test anytime by pressing lt Fitness test failed is displayed for a few seconds The previous OwnIndex and HRmax P are not replaced 29 ENG 4 3 2 FITNESS TEST RESULTS Ownlndex The Polar Fitness Test results in a value called the Ownlndex This is a value comparable to maximal oxygen 0 which is commonly used to evaluate aerobic cardiovascular fitness Your long term level of physical activity heart rate heart rate variability at rest gender age height and body weight all influence Ownlndex Ownlndex is useful for following the development in your fitness level over a longer period of time When aiming to improve aerobic fitness a noticeable change in Ownlndex can b
7. on 1 Start recording exercise The OwnZone symbol 1 Z appears on the display To skip OwnZone determination and use the limits from your previous session press OK 2 OwnZone determination begins The process happens in five stages A beep will signal the end of each stage if the sound settings are on and the display will automatically light up if you have switched the backlight on once before Avoid stopping during OwnZone determination 1 Cycle or walk at a slow pace for 1 min Keep your heart rate below 100 bpm 50 HR during this first stage 2 Cycle or walk at a normal pace for 1 min Slowly increase your heart rate by approximately 10 bpm 5 HR max 3 Cycle or walk at a brisk pace for 1 min Increase your heart rate by approximately 10 bpm 5 HRmay it _ 4 Cycle at a brisk pace or jog at a slow pace for 1 min Increase your heart rate by approximately 10 bpm 5 76 HR max E 5 Cycle or jog at a brisk pace or run for 1 min Increase your heart rate by approximately 10 bpm 5 HR max 3 At some point during the session you will hear two consecutive beeps This means OwnZone has been determ If determination was successful OwnZone Updated will alternate with the heart rate limits on your displ imits are displayed in beats per minute bpm or as a percentage of maximum heart rate max depending on your setti 4 If OwnZone determination was not successful your previously determined OwnZone will be used an
8. Accuracy Heart rate measuring File CR 2430 CR 2 4 dus x 1 0 rial FPM 10 C to 50 C 14 F to 122 F 0 C to 50 C 14 F to 122 F Wrist strap Polyurethane Back cover and wrist strap buckle complying with the EU Directiv amendment 1999 C 205 05 o from products intended to prolonged contact wit sl er 2 0 5 seconds day at 25 C Connector Polyamide Strap Polyurethane polyamide nylon polyester and elasthane to direct and 0 127 km Wa rature Monitor 1 or 1 bpm whichever larger ion applies to stable conditions 14 exercise files Maximum time recorded in a file 99 h 59 min 295 10 C to 50 C 14 F to 122 F Thermoplastic polymer ABS GF 41 Water resistance of Polar products is tested according to International Standard ISO 2281 Products are divided into three different categories according to their water resistance Check the back of your Polar product for the water resistance category and compare it to the chart se note that these definitions do not necessarily apply to products of other manufacturers Marking on the Wash splashes sweat Bathing and Skin diving with SCUBA diving _ Y ater resistant case back raindrops etc swimming snorkel no air tanks with air tanks characteristics Splashes raindrops etc Water resistant 50m x X xO Minimum for bathing and swimming n For frequent use in water but Water re
9. Manufactured by Polar Electro Oy Professorintie 5 FIN 90440 KEMPELE Tel 358 8 5202 100 Fax 358 8 5202 300 www polar fi i LISTEN YOUR BODY 17929842 00 MULTI A Polar CS300 User Manual Gebrauchsanleitung Manuel d utilisation Gebruiksaanwijzing Manuale dell utente Manual del usuario Manual do utilizador 2 P POLAR LISTEN TO YOUR BODY POLAR CS300 CYCLING COMPUTER COMPONENTS Wrist Unit Polar Speed Sensor The wrist unit displays and records A wireless speed sensor cycling and exercise data during measures speed and exercise distance during cy 20 naltrainer com is a personal cycling coach tailored to support ining goals Free registration gives you access to a personalized ing program training diary useful articles and much more Cable tie WearLink Coded Transmitter The connector transmits the heart r signal to the cycling computer Z The electrode areas of the str te For the latest product tips and for online support visit www polar fi Customer Service and International Guarantee Information If your cycling computer needs repair send it with the Polar Service Return Cardfor service to your Polar Service Center The two year Polar guarantee is issued to the original customer purchaser of the product Keep the International Guarantee Card as your proof of purchase mount to your bike and ing computer to it 1
10. OK Short press pause exercise Short press Reset exercise trip value Long press Move to Settings menu from Exercise view cA Heart Touch hands free button To view the time or target zone limits during exercise without pressing buttons bring the wrist unit near the Polar logo on the transmitter belt 65 Tip e n Exercise mode press the LIGHT button to activate Night mode The display will now light up with every button press including Heart Touch e When recording a session with limits on arrows on the display guide you to increase or Y decrease heart rate or cadence to keep within the limits 3 6 EXERCISE MODE VIEWS View combinations 0 cist 23 42 TIL i 02 e el STOP Y em exercise data Switch displays with V Speed view can only be displayed in CYCLING mode Total distance trip alternating Speed km h or mph Heart rate Cadence only when cadence data is available in CYCLING mode Current speed Spd average speed AvgSp alternating Cadence cad Heart rate Duration e CYCLING mode Totalexpended kilocalories kcal Cal OTHER mode Total expended kilocalories kcal Cal and estimated calorie consumption per hour Cal h alternate Session duration Heart rate Note In Cycling mode if heart rate is 00 current speed Spd and average speed AvgSp alternate on the upper row ENG el el 20 STOP BESCHLE 11
11. Skip the rest of the settings by pressing and holding magnetic signals cause erratic readings cycling computer does not measure the calories rratic heart rate reading continues despite moving away Burnt calories are calculated only when you are wearing the transmitter m the source of disturbance slow down your speed and check your p ulse manually If you feel it corresponds to the high reading another person with a cycling computer or a heart rate monitor i on the display you may be experiencing cardiac arrhythmia causing interface Most cases of arrhythmia are not serious but consult your doctor Consult the chapter Precautions nevertheless e Acardiac event may have altered your ECG waveform In this case consult your physician Ifthe heart rate measurement does not work with the sports apparel try measuring with WearLink strap If your heart rate can be found with the strap the problem is most probably in the apparel Please contact the apparel retailer manufacturer e fyou have done all the above mentioned actions and heart rate measurement does not work the battery of your transmitter may be empty For further information see chapter Care and maintenance 40 Battery life 1h day 7 days week WRIST UNIT Average 2 years Average 2 SPEED SENSOR Average 4500 hours Battery type Battery sealing ring Operating temperature Materials Current speed display range
12. TINGS EXE SET Access exercise settings by selecting Settings gt EXE SET or before recording 5 selecting dum Exercise gt CYCLING OTHER gt SETTINGS The settings allow you to customize the target zone alarm sound e asd target zone limits and heart rate view m 23 ALARM VOL 2 VOL 1 OFF il Adjust the target zone alarm sound volume This symbol ill indicates that the alarm is activated 2 LIMITS OWNZONE AUTOMATIC MANUAL CADENCE OFF Heart rate or cadence limits help you maintain a specified level of intensity during exercise The target heart rate zone is a range between lower and upper heart rate limits If you have installed an optional cadence sensor you can also make use of lower and upper cadence limits You can choose to exercise within four different limits For exercise without any given limits select OFF OWNZONE limits See chapter 3 3 1 OwnZone Limits AUTOMATIC limits See chapter 3 3 2 Automatic Limits e MANUAL limits See chapter 3 3 3 Manual Limits CADENCE limits See chapter 3 3 4 Cadence Limits 3 HR VIEW HR HR Select HR to display your heart rate in beats per minute bpm or HR to view a percentage of maximum heart rate For more information HR maxw See chapter 5 2 User Settings 3 3 1 OWNZONE LIMITS OWNZONE OwnZone is your individual aerobic cardiovascular training zone that is determined automatically OwnZone
13. ce it with a new one 4 Place the negative side of the battery against the bottom 5 Place the cover with the arrow pointing to OPEN Make sure that the sealing ring is placed correctly in its groove 6 Gentlypress the cover deep enough so that its exterior surface is on the same level as the connector s surface 7 Turn the cover with the coin clockwise until the arrow points to CLOSE Make sure that the cover is closed properly Note In order to ensure the maximum life span of the battery cover open it only when changing battery Change the sealing ring every time you change battery Sealing rings battery kits are available at well equipped Polar retailers and authorized Polar Service Centers In the USA and Canada sealing rings are available at authorized Polar Service Centers only e Keep batteries away from children If swallowed contact a doctor immediately e Batteries should be disposed of properly according to local regulations 37 ENG PRECAUTIONS The Polar cycling computer displays performance indicators It indicates It is important to be sensitive to your body the level of physiological strain and exercise intensity It also measures exercise If you feel unexpected pain or ex speed and distance when cycling with a Polar speed sensor No other use exercising it is recommended that you stop cise or continue at a is intended or implied lighter intensity 2 defibrillators or other Minimiz
14. d one Limits appears with the limits on the display If OwnZone has not previously been recorded age based limits will be 5 Proceed with your exercise Try to stay inside the given heart rate zone to maximize eue i Note If you skip the OwnZone determination or if the determination fails the previous its or age based limits will be used 3 3 2 AUTOMATIC LIMITS AUTOMATIC Automatic limits are determined using an age based formula 220 minus age The limits are displayed either in beats per minute bpm or as a percentage of your maximum heart rate Your date of birth is required for the cycling computer to calculatesthejautomatic limits Choose automatic limits in four exercise intensities HARD 80 90 HR max For relatively short exercise at high intensity for example cycling anaerobically in intervals of up to 12 minutes The shorter the interval the higher the intensity Make sure you recover sufficiently between intervals MODERATE 10 80 HR max Enhances aerobic power Training may consist of long intervals Such as uphill or high cadence intervals LIGHT 60 70 HR max Endurance training at this easy pace increases metabolic economy It helps save glycogen for higher intensities and uses fat as the main source of energy It also prepares your body for higher intensity training BASIC Basic intensity zone 65 85 HR max is suitable for general aerobic exercise Tip Consult with your personal cycling coach and cr
15. e HR Heart rate value in a sitting position HR git is your typical heart rate when you not doing any physical activity while sitting To easily determine HR wear your transmitter sit down and do not engage in any physical activity After two or three minutes press OK in Time mode to view your heart rate This is your For a more precise measurement repeat the procedure several times and calculate your average 0 Maximal oxygen uptake VOomax 5 your body s maximum capacity for oxygen consumption during maximum exertion most accurate way of determining VO2may is to perform a maximal stress test in a laboratory If you know your exact clinically tested 0 select the value from the scroll list Otherwise measure a comparable value Ownlndex by taking the Polar Fitness Test For further instructions see chapter 4 3 Polar Fitness Test 8 3 GENERAL SETTINGS GENERAL 1 SOUND VOL 2 VOL 1 OFF Adjust the sounds of the cycling computer Note When ki and Battery low are displayed the backlight and cycling computer sounds are automatically deactivated 2 KEYLOCK MANUAL AUTOMATIC Keylock prevents accidental pressing of the buttons Manual keylock press and hold the LIGHT button for at least one second to turn keylock on off Automatic keylock is activated when you have not pressed the buttons for a minute 3 HELP ON OFF When the Help function is on help notes gu
16. e number of bars representing the 30 bpm max HR max v e Speed 1 bar represents 5 km h or 3 mile ined km h or 1 mile h 50 km h or 30 miles h Cadence 1 bar represents 12 rpm min max 150 rpm Heart rate is displayed below the AS epends on the maximum heart rate you have set 21 3 7 VIEW EXERCISE SUMMARY Press lt to pause exercise recording You are given three options e CONTINUE exercise EXIT Recording mode and enter Exercise summary view Adjust exercise SETTINGS Summary File After exiting a CYCLING exercise two summary views alternate the display e Cycling information and Heart rate information After an OTHER exercise only heart rate information is displayed Cycling information Heart rate information Distance Duration Average maximum speed Burnt kilocalories alternate Average maximum heart rate alternate Heart rate in bpm or HR depending on heart rate view mode e Exit Exercise summary view by pressing OK or amp Detailed exercise information is placed in File For further information see chapter 4 Monitor Your Performance 22 4 MONITOR YOUR PERFORMANCE In the File view you have two options 4 1 FILE Exercise file allows you to review heart rate and other information recorded ise session Detailed information on individual EXERCISES e This week s season s TOTALS S 4 1 1 EXERCISE FILE
17. e seen in 6 weeks on average Less fit individuals may see progress occur even more rapidly while more time is needed for fitter individuals The better your aerobic fitness the smaller the improvements in Ownlndex To monitor your progress start by measuring your Ownlndex a couple of times during the first two weeks in order to get a baseline value Then repeat the test approximately once a month Predicted Maximum Heart Rate HRmax p The HRmay P is also calculated during the Polar Fitness Test The HR p score predicts your individual maximum heart rate more accurately than the age based formula 220 minus age For further information on see chapter 5 2 User Settings 30 Fitness Classes Your Ownlndex is most meaningful when comparing your individual values and changes in them over time 0 also be interpreted based on your gender and age Locate your Ownlndex on the table below and find out how your aerobic fit res to others of the same gender and age 1 NEN R gua The classification is based on VERY LOW FAIR MODERATE GOP Vi literature review of 62 studies where und En dnd VOomax Was measured directly in CEUCEUER COEM RR P 3034 lt 29 29 34 35 40 4145 46 51 52 56 gt 56 30 34 25 25 29 Ji RE 4346 gt 46 Canada and Europ lean countries 35 39 28 28 32 33 38 39 43 44 48 49 54 gt 54 E 35 39 lt 24 24 27 2 350 36 40 41 44 gt 44 Reference Shvartz E
18. eate your own training program at polarpersonaltrainer com 3 3 3 MANUAL LIMITS MANUAL Determine and set your target heart rate limits manually either in bpm or of your HR max 3 3 4 CADENCE LIMITS CADENCE Set the upper and lower cadence limits for a cycling session For this you need an optional cadence sensor Note If you choose the cadence limits for a non cycling OTHER exercise automatic limits are in use hy default Tip In general it is advisable to maintain cadence between 80 and 100 rpm To build muscular strength ride with low gears and low cadence To increase suppleness use high gears and high cadence 3 4 TIMERS TIMERS Your cycling computer is equipped with two alternating timers allowing you to Set one repeating or two alternating time intervals The timers function during exercise recording Tip Use the timers as a reminder to drink at certain intervals or as training tool in interval training prompting you to switch from a harder pace to a lighter one or vice versa ENG 3 5 FUNCTIONS DURING EXERCISE There are two types of button presses e Short press press and release the button Long press press and hold the button for at least one second LIGHT UP DOWN V Short press Activate backlight or Night mode Short press Scroll exercise mode views Long press Keylock on off Long press Start automatic scrolling forwards backwards Stop scrolling with a short press STOP pet
19. ensutes that you exercise within safe limits and makes exercising easier and more enjoyable OwnZone is based on measuring changes in heart rate variability OwnZone may vary daily depending on your physical and mental condition For most adults OwnZone corresponds to 65 85 of maximum heart rate It is advisable to use OwnZone every time you exercise Otherwise define your OwnZone When changing exercise environment or exercise mode When taking up exercise after more than a week s break If you are not 100 percent sure of your physical or mental state For examplewif you are not recovered from previous training not feeling well or are stressed After changing your user settings OwnZone has been developed for healthy persons Some health conditions may cause heart rate variability based OwnZone determination to fail e g high blood pressure certain cardiac arrhythmias and some medication In such cases your age based limits are used in OwnZone determination ENG Determining Your OwnZone Heart Rate Limits Find your OwnZone limits in 1 5 minutes during a warm up period by cycling or walking jogging You should start exercising gently at a light intensity and gradually increase intensity to raise heart rate Before you start make sure that Your user settings are correct e OwnZone function is activated The cycling computer will automatically determine OwnZone everytime you start exercising if the OwnZone function is
20. es HIGH You participate regularly at least 3 times a week in heavy physical exercise e g you run 10 20 km 6 12 miles per week or spend 2 3 hours per week in comparable physical activity MODERATE You participate regularly in recreational sports e g you run 5 10 km 3 6 miles per week or spend 1 2 2 hours per week in comparable physical activity or your work requires modest physical activity LOW You do not participate regularly in programmed recreational sport or heavy physical activity e g you walk only for pleasure or occasionally exercise hard enough to cause heavy breathing or perspiration 33 ENG Extra User Settings The cycling computer uses HR max HRsit and VOzmax values for estimating your energy expenditure Note Default values of HR pay and VOzmax based on your age be used when no other accurate values are available 1 34 Maximum heart rate HR max is the highest number of heartbeats per minute during maximum physical exertion HR m x iS used to determine exercise intensity HR max may vary to some extent according to sport genre for example running gt cycling gt swimming HR max The most accurate method for determining individual HR max is to perform a maximal exercise stress test in a laboratory HR max can also be deduced from the HR max P score given by the Polar Fitness Test Or calculateyan estimate of HR max with the age based formula 220 minus ag
21. harge This guarantee does not affect the consumer s statutory rights under applicable national or el in force or the consumer s rights against the dealer arising from their sales purchase contract 0537 This CE marking shows compliance of this product with Directi This crossed out wheeled bin marking shows that Polar products are evices and are in the scope of Directive 2002 96 EC of the European Parliament and of the Council on waste electrical an uipment WEEE These products should thus be disposed of separately in EU countries Polar encourages you to minimize p ects of waste on the environment and human health also outside the European Union by following local waste disposal here possible utilize separate collection of electronic devices Polar Electro Oy is a ISO 9001 2000 certified company Copyright 2006 Polar Electro Oy FIN 90440 KEMPI All rights reserved No part of this manual may be form means without prior written permission of Polar Electro The names and logos marked with symbol in this anual or in the package of this product are trademarks of Polar Electro Oy The names and logos marked with amp symb user manual or in the package of this product are registered trademarks of Polar Electro Oy except Windows which is a registered tr icrosoft Corporation 43 POLAR DISCLAIMER The material in this manual is for informational purposes only The produc
22. ide you through the functions For example when you change to a different view during exercise recording a help text is displayed on the upper row 4 UNITS KG CM LB FT Select metric or imperial units 5 LANGUAGE ENGLISH DEUTSCH ESPANOL FRAN AIS ITALIANO Tip Settings can be configured and transferred to your cycling computer using a PC For further information see chapter 4 2 Data Transfer 35 ENG CARE AND MAINTENANCE Like any electronic device the Polar cycling computer should be treated with care The suggestions below will help you O e obligations and enjoy this product for many years to come C f Your Polar Cycling Computer Transmitte Speed Sensor Connector Strap Keep in a cool and dry place not in a damp environment in non breathable X material plastic sports nor with conductive material Do not immerse in water a wet towel Clean with a mild soap and water solution dry with towel Never use alcohol or 2 Connector X gt lt abrasive material steel wool or cleaning chemicals Detach the connector from the strap when not in use SO Wash after use in pool water with high chlorine content Can be washet Strap washing machine at 40 C 104 F Use a washing pouch Do no ron Operating temperatures 10 C to 50 C 14 X X X Do not expose to direct sunlight for extende X Service Du
23. ill sound for a minute unless yt o cancel To delay the alarm an extra 10 minutes press V or 0K To cancel the snooze md e if appears in the display the alarm cannot be activated e alarm will still sound even if you have turned the sound off in the General 7 In Time mode press and hold lt to access the Alarm menu D 2 TIME 1 3 TIME 2 4 TIME ZONE TIME 1 TIME 2 You can set two time zones in the cycling computer oer set TIME 1 continue to TIME 2 to configure a new time zone Tip In Time mode press and hold V The 2 rit to the time indicates that TIME 2 is now in use 5 DATE Note For additional information a 3 4 Timers 32 tings EXE SET exercise settings TIMERS see chapters 2 3 Bike Settings 3 3 Exercise Settings and 8 2 USER SETTINGS USER Entering accurate personal information ensures that you receive correct feedback based on your performance calorie consumption OwnZone determination etc Weight Height Birthday Sex MALE FEMALE Activity TOP HIGH MODERATE LOW oF o Activity level is an assessment of your level of long term physical activity Select the alternative that best describes the overall amount and intensity of your physical activity in the past three months TOP You participate regularly in heavy physical exercise at least times a week or you exercise to improve performance for competitive purpos
24. information see chapter 2 3 Bike Settings Note Start exercising slowly and keep your eyes on the road to prevent any accidents and injury Avoid hard hits to the speed sensor as these may damage it Polar speed sensor may be used in the rain ENG 2 3 BIKE SETTINGS BIKE 1 The cycling computer can be programmed for two separate bike preferences Select bike T ot bike 2 when you start recording View or change the following bike settings in the Settings menu Select Settings gt Bike gt BIKE 1 or BIKE 2 AUTOSTART ON OFF The AutoStart function starts or stops exercise recording automatically when you start or stop cycling You have to install the Polar Speed Sensor to use the AutoStart function Forfurtheminformation see chapter 2 2 Install Speed Sensor CADENCE ON OFF Cadence is the speed at which you turn the cranks of your bicycle measured in revolutions per minute rpm Install an optional Polar Cadence Sensor on your bicycle to 0655 features of your cycling computer DISTANCE Target dist ON OFF Estimated Time of Arrival Set the distance you are going to ride and the cyclingcomputer will calculate and display the estimated time of arrival based on cycling speed Install the Polar Speed Sensor on your bike to measure speed and distance For further information see chapter 2 2 Install Speed Sensor WHEEL SIZE Wheel size settings are a prerequisite for accura
25. ing Possible Risks When Exercising Notice to individuals with Exercise may include some risk Before beginning a regular exercise implanted electronic devices iduals who have a pacemaker use program it is recommended that you answer the following questions the Polar cycling comp heir own risk Before starting use we concerning your health status If you answer yes to any of these always reco da nana exercise stress test under a doctor s questions we recommend that you consult a doctor before starting any rin Tig 0 ensure the safety and reliability of the training program simultan e pacemaker and the Polar cycling computer e Have you been physically inactive for the past 5 years e Do you have high blood pressure or high blood cholesterol If ergic to any substance that comes into contact with your e Do you have symptoms of any disease in suspect an allergic reaction due to using the product e Are you taking any blood pressure or heart medication listed materials chapter Technical Specifications avoid e Do you have a history of breathing problems any skin reaction to the transmitter wear it over a shirt However e Are you recovering from a serious illness or medical treatment moisten the shirt well under the electrodes to ensure flawless operation Do you use a pacemaker or other implanted electronic device Note Are you pregnant a black color to come off the transmitter s surface possibly staining Do you s
26. llow upon your development e Articles Relevant cycling and training articlessby Polarprofessionals keeping you informed and up to date 21 ENG 4 3 POLAR FITNESS TEST The Polar Fitness Test is an easy safe and quick way to measure your aerobic Cardiovascular fitness at rest The result Polar OwnIndex predicts your maximal oxygen uptake V0 4 The Polar Fitness Test also calculates the predicted maximum heart rate HR 4 p The Polar Fitness Test is designed for healthy adults To make sure test results are reliable the following basic requirements apply e You can perform the test anywhere at home at the office at a health club provided theltesting environment is peaceful There should be no disturbing noises e g television radio or telephone and no other people talking to you Always take the test in the same place at the same hour and in the same environment Avoid eating a heavy meal or smoking 2 3 hours prior to testing Avoid heavy physical exertion alcohol and pharmacological stimulants on the test day and the previous day You should be relaxed and calm Lie down and relax for 1 3 minutes before starting the test 28 4 31 PERFORMING THE FITNESS TEST TEST Note To carry out the Polar Fitness Test enter your personal user information and long term physical activity level in the User settings See chapter 5 2 User Settings for further information Wear the transmitter during the test 1 In
27. lternatively to avoid other people s heart rate signals 1 Take the transmitter off your chest for 30 seconds Move away from the other device 2 Put the transmitter back on and bring the cycling computer up to your chest near the transmitter s Polar logo The cycling computer will start looking for a heart rate signal again Continue your exercise normally To avoid crosstalk from another cyclist with a speed sensor keep a distance of at least one meter between your cycling computer and the speed sensor of the other cyclist 39 FREQUENTLY ASKED QUESTIONS What should 1 do if the heart rate reading becomes erratic nil 00 H appears and the wrist unit battery must be replaced e Make sure the wrist unit is no furt See the chapter Care and Maintenance for further instructions the transmitter Make sure the transmitter belt has not loosened during exercise do not know where am in the menu Make sure the textile ele i us apparel fit snugly Press and hold lt until the time is displayed Make sure that the e he transmitter sports apparel are moistened there no reactions to any buttons Make sure the ter electrodes in the sports apparel are clean Reset the wrist unit by pressing all the buttons simultaneously for two and und seconds Set the time and date in Basic Settings after the reset All no other heart rate transmitter within other settings are saved
28. moke e The combined impact of moisture and intense abrasion may cause 2 light colored clothes Note that in addition to exercise intensity nelson fr bean e Ifyou use insect repellent on your skin you must ensure that it does conditions blood pressure psychological conditi a breathing not come into contact with the transmitter etc as well as some energy drinks alcohol sni may also affect heart rate 38 Using Your Polar Cycling Computer Water The wrist unit may be worn when swimming It is not however a diving instrument To maintain water resistance do not press the buttons of the wrist unit under water When measuring heart rate in water you may experience interference for the following reasons Pool water with a high chlorine content and seawater are very conductive The electrodes of a transmitter may short circuit preventing ECG signals from being detected by the transmitter e Jumping into water or a strenuous muscle movement during competitive swimming may shift the transmitter to a location on the body where ECG signals cannot be picked up TheECG signal strength is individual and may vary depending on the individual s tissue composition Problems occur more frequently when measuring heart rate in water Electromagnetic Interference and Exercise Equipment Disturbances may occur near high voltage power lines traffic lights overhead lines of electric railways electric bus lines or trams televisio
29. ns car motors bike computers some motor driven exercise equipment cellular phones or when you walk through electric security gates e To avoid erratic readings move away from possible sources of disturbance Several pieces of exercise equipment with electronic or electrical components such as LED displays motors and electrical brakes may cause interfering stray signals To tackle these problems try the following 1 Remove the transmitter from your chest and use the exercise equipment as you would normally 2 Move the wrist unit around until you find area in which it displays no stray reading or does fiot flash the heart symbol Interference is often worst right in front of the display panel of the equipment while the left or right side of the display is relatively free of disturbance 3 Put the transmitter back on your chest and keep the wrist unit in this interference free area as much as possible Ifthe cycling computer still does not work with the exercise equipment this piece of equipment may be electrically too noisy for wireless heart rat measurement Crosstalk When in non coded mode the wrist unit picks up transmitter signals within 1 m 3ft Simultaneous non coded signals from more than one transmitter can cause an incorrect reading f another person with a cycling computer or a heart rate monitor is causing interference move away from that person and continue your exercise normally e A
30. o 1561 T I 14 lt s FusHR 1857 1 lt io Time Estimated Time of Arrival ETA based on cycling speed Note If ETA function is not in use speed Spd and average speed AvgSp alternate on the upper row Time Heart rate Zone Pointer helps you stay inside the target zone Current heart rate cadence appears as a heart cadence symbol between upper and lower limits Note Zone Pointer view is only displayed when HR limits are turned on e nZone symbol and time spent in zone Lower upper limit values and Zone Pointer Heart rate Energy Output Calorie Consumption view can only be displayed in CYCLING mode Energy Output tracks the cycling Workload in Cal h and Cal km or Cal mi By predicting calorie consumption you can make sure you have a Sufficient supply of snacks on a long ride This feature is also useful for comparing and analyzing the workloads of various training types It can also measure training economy e Average heart rate AvgHR Energy Output Cal km or Cal mi and Calorie consumption rate Cal h alternating Heart rate Timers displayed only when at least one timer is in use For further information si apter 3 4 Timers 1 e Timer 1 or Timer 2 Time left Heart rate r Q Graphical Comparison view can only be displayed in CYC The three bars represent current Heart rate th
31. o reset from the menu and confirm with OK EXE TIME Exercise time RIDETIME Riding time CALORIES EXE COUNT Exercise count RIDE COUNT Riding count DISTANCE 1 DISTANCE 2 MAX SPEED Maximum speed MAX CAD Maximum cadence HR ZONES Heart rate zones To reset all values select ALL in the menu 3 ARE YOU SURE is displayed To reset select YES Deleted information cannot be retrieved Select NO to return to the Reset menu Note e The odometer can only be reset using the Polar UpLink Tool software For further information see chapter 4 2 Data Transfer e Weekly totals are reset automatically every Sunday at midnight 26 4 2 DATA TRANSFER CONNECT The cycling computer offers two means of data communication with a PC Bu SEND data with Polar WebLink Transfer exercise data to the Polar web service using Polar Webl ink software RECEIVE data with Polar UpLink Tool Edit cycling computer settings and upload logos from a PC to your wrist unit using Polar UpLink Tool software To download the Polar WebLink and Polar UpLink Tool free of charge visit www polar fi polarpersonaltrainer com polarpersonaltrainer com is your personal cycling coach on th Web Register for the service and get access to features such as Cycling Training Programs a customized training program developed by elite coaches in cooperation with Polar e Training Diary to store your training data and fo
32. of the connector to the strap LEFT L RIGHT R 3 Adjust the length until the as y around your chest The Polar logo should be in a central upright position Fasten o of the connector to the strap e 4 Unfast fter exercise by applying pressure with your thumb and forefinger and turn as indicated in the 3 2 RECORD YOUR EXERCISE 1 Wear the transmitter and wrist unit Start heart rate measurement by pressing OK Exercise is displayed and the cycling computer starts to search for your heart rate Preferably there should be no other heart rate monitors nearby within 1m 3ft to avoid interference 2 Within 15 seconds your heart rate is shown in digits and appears on the display The frame around the heart symbol indicates that transmission is coded Coding blocks interference from nearby heart rate monitors 3 Press OK Select Exercise type CYCLING OTHER and press OK CYCLING exercise ef allows you to measure cycling related features such as speed and distance To select BIKE 1 or 2 press and hold V Choose OTHER exercise for running swimming etc 4 Record the exercise session by selecting START and pressing OK The stopwatch starts running and the exercise recording symbol 20 is displayed You can adjust Exercise settings by selecting SETTINGS For further information see chapter 3 3 Exercise Settings e Press to stop recording Select EXIT to view an exercise summary 3 3 EXERCISE SET
33. r Energy Output 2r Estimated Time of Arrival ETA Exercise file 2 Fitness test Frequently asked qu Functions during th 37 AS 14 15 18 19 27 General settings Guarantee Heart rate settings Heart rate zones Heart touch function Help settings Manual limits Night mode Other exercises Ownlndex OwnZone Pause i fe ist un 21 exercise file Res tting totals file Return to time mode Start measuring heart rate Start exercise recording iei Stop an exercise Summary file 20 1 imer setting EN otals file ations Time 2 setti Time Target zoi Td Transmitter Units setting UpLink Tool User settings Watch settings WebLink Wheel size iii 45
34. ring the two year guarantee w eriod we recommend that you service the product at an authorized Polar Service Center only The warranty does not cover damage or conse age caused by service not authorized by Polar Electro e Wrist Unit Battery Do not open the wrist unit yourself To ensure water resistance properties and the use of qualified components the wrist unit battery should be replaced by an authorized Polar Service Center only At the same time a full periodic check of the cycling computer will be done Note and Battery low are displayed when 10 15 of the cycling computer battery capacity is left The backlight and cycling computer sounds are automatically deactivated when these are displayed e Excessive use of the backlight drains the cycling computer s battery more rapidly e Incold conditions the low battery indicator may appear and disappear again when you return to a warmer environment Speed Sensor Battery Contact your authorized Polar Service Center to replace the speed sensor Transmitter Battery If your transmitter stops working it might be due to thesbattery running out To change the battery you need a coin sealing battery CR 2025 1 Open the battery cover of the connector with a coin by turning it counter clockwise from CLOSE to OPEN 2 Remove the battery cover lift the battery and replace it with a new one 3 Remove the sealing ring of the battery cover and repla
35. sistant 100m X X no SCUBA diving These characteristics also apply to Polar WearLink Transmitters nad SYSTEM REQUIREMENTS Water resistant Polar WebLink Polar UpLink Tool PC PC Windows 98 985 2000 XP Windows 98 985 2000 e Sound card e5 e Sound card Microphone Dynamic loudspeakers or headphones 42 o LIMITED INTERNATIONAL POLAR GUARANTEE This limited Polar international guarantee is issued by Polar Electro Inc for those consumers who have purchased d ct in the USA or Canada This limited Polar international guarantee is issued by Polar Electro Oy for those consumers who have purchased uct in other countries Polar Electro Oy Polar Electro Inc guarantees to the original consumer purchaser of this device that the pro ee from defects in material or workmanship for two years from the date of purchase Oo Please keep the receipt or International Guarantee Card as your proof of purchase The guarantee does not cover the battery damage due to misuse abuse accidents or 0 the precautions improper maintenance commercial use cracked or broken cases and elastic strap The guarantee does not cover any damage s losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the product During the guarantee period the product will be either repaired or replaced at an orized Service Center free of c
36. ss cable ties through the sensor and rubber part holes picture 3 Adjust the sensor to the front fork so that the POLAR logo faces outward picture 4 Adjust the ties loosely Do not tighter them fully yet 4 Attach the magnet to a spoke at the same level as the sensor picture 5 The magnet hole must be facing the speed sensor Fasten the magnet to the spoke and tighten it loosely with a Screwdriver Do not tighten it fully yet Fine tune the positioning of both the magnet and the speedisensor so that the magnet passes close to the sensor but does not touch it Adjust the sensor towards the wheel spokes as much as possible The gap between the sensor and the magnet should be under 4 mm 0 16 The gap is correct when you can fit a cable tie just about between the magnet and the sensor 5 Attach the wrist unit to the bike mount and start CYCLING exercise See chapter 3 2 Record Your Exercise Rotate the front tyre so that you can see speed reading on the display The reading indicates that the magnet and the speed sensor are positioned correctly Tighten the screw on the magnet and the cable ties securely and cut off any excess cable ends BEFORE RIDING YOUR BIKE e Make sure that you can turn the handlebar and the pedals normally and that the cable wires for brakes or gearing do not catch on the bike mount or sensors e Enter the wheel size of your bicycle into the cycling computer for accurate speed and distance readings For further
37. t reset this 5 or this SEASON s total exercise information 1 Exercise Time Exe Time Reset date This week s season s total exercise time 2 Riding Time RideTime Reset date This week s season s total riding time 3 Calories Reset date This week s season s total calorie expenditure 4 Exercise Count Exe Count Reset date Number of exercise sessions this week season 5 Riding Count Ride Count Reset date Total number of riding sessions this week season 6 Odometer Only in Season Totals Odometer km miles for bike 1 and bike 2 alternate 7 Riding Distance Distance 1 2 for bike 1 bike 2 Reset date This week s season s total cycling distance 10 Maximum Speed MaxSp The date maximum speed was recorded This week s season maximum speed Maximum Cadence Max cad only if cadence data is available e The date maximum cadence was recorded This Week s season s maximum cadence Heart Rate Zones HR zones Reset date Heart rate zones in graphic mode Total time spent in zones this week season To see details for each zone press OK Light Moderate Hard Zone Views 1 Heart Rate zones in graphic mode Time spent in zones Reset Total Counters Only in Season Totals More information in the next chapter 25 ENG Resetting Season Values 1 In the File menu select TOTALS gt SEASON gt Reset Total Counters 2 Choose the value you wish t
38. te cycling information To measure size choose one of two methods METHOD 1 Find the wheel diameter printed on the frame Match the diameter in inches or in ETRTO to wheel size in millimeters on the right side of the chart Note that wheel sizes in the above chart are approximate as wheel size depends on wheel type and air pressure METHOD 2 Starting with the valve stem exactly at the bottom with a mark on the ground move your bike on a flat surface straight ahead for one complete wheel rotation The tire should be perpendicular to the ground Mark the point at which the valve stem is exactly at the bottom again Measure the distance between the two marks arid subtract 4 mm to account for your weight on the bike This is the wheel circumference and the value to use in your cycling computer ETRTO Wheel size diameter Wheel size setting inches mm 25 559 26 x 1 0 pr SW 1534 23 571 650 x 23C b J 1909 35 559 26 x 1 50 1947 37 622 700x380 7 4 1958 47 559 204195 8 2022 20 622 700 x 206 2051 5592 126420 2054 23 622 4700 23 2070 25 622 T00x 25 2080 28 622 700x 28 2101 vr 700 x 32C 2126 yrs 700 x 40C 2189 47 622 700 x 47C 2220 Note Wheel sizes on the above chart are advisory as wheel size depends on the wheel type and air pressure ENG 3 START EXERCISING 3 1 WEAR THE TRANSMITTER O 1 Wet the electrodes bits of cross ply fabric on the strap with water G 2 Attach end
39. ts it describes are subject to change without prior herein Polar Electro Inc Polar Electro Oy shall not be liable for any damages losses costs or expenses direct indirect or in arising out of or related to the use of this material of the products described herein manufacturer s continuous development program QO Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or with C ducts described 1 consequential or special One or several of the following patents protect this product 68734 US4625733 DE3439238 GB2149514 HK81289 FI88223 55491174 DE4215549 GB22 HK113 1996 88972 055486818 DE9219139 8 GB2258587 FR2681493 HK306 1996 FI96380 W095 05578 EP665947 US56113 54 DE69414362 FI110303 W096 20640 0748185 US6104947 1111514 W097 33512 US 6277080 GB2326240 F100924 EP 836165 9454 DE 69709285 1112028 0984719 US 6361502 FI 111801 US 6418394 EP1124483 W09855023 FI4150 056477397 DE2 2793672 ES1047774 056714812 1114202 US 6537227 EP1055158 55719825 558048027 FI 113614 FI23471 050492785 Pd 4929995 1112844 EP 724859 B1 US 5628324 DE 6960009872 D 12h 24h time mode Alarm setting A Automatic limits AutoStart Backlight Basic settings Battery low Battery replacemen Bike mount Bike settings Buttons Care and maintenance Cycling exercise es Data transfer Date settings Disclaime
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