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RS800CX User Manual

1. 48 Before the Tes egets e oder 48 Performing the Test dais er ana tee vede Paria eic A ied ce De 48 After the TeSt oot eret oe Ie reor vet La manne Da dd e M Gaede Tel iu de 49 10 USING A NEW HEART RATE SENSOR 1 eerta orina uen ineat hn aao n ERN Yea Ro ea ako a oA 52 Teach a New Heart Rate Sensor 52 11 BACKGROUND INFORMATION 4 nen hehehe nnne nnm nennen nennt renes 53 Polak Sport Zones sister aed eti ee dans due 53 OwnZone Training 2 cce ete elena T E 54 Maximum Heart Rate suce css nan in ne te tenaient ee 54 Heart Rate Value in a Sitting Position 55 Healt Rate 2 2 Ee 55 Heart Rate Variability ersinnen entendus three Done orc R sente ie then tutos use ne ee 55 Running Cadence and Stride Length ccccccececeeeeeeeeeeceeeceseseseeeseseeeeeseseeesaeaeaeaeaeausesesasaseges 56 R R R GOrdING iih aar araara ik rene nee ieee ieee 57 Polar Running nue seta nee dU ntm ee 57 Polar Training AmtiCles
2. 34 AGIS LR ete ne 39 Reset the training computer 65 Reset totals file 22 22 tn mA et das 30 Return to time 8 Running Index 25 57 Selecting exercise type 9 SOUN 38 Speed ennor tina nn EENT 10 68 Index Start exercise recording 13 Start measuring heart rate 13 Stop exercise recording 23 Stride length ass eo eda ee e b nan a eod AA 56 Target zone alarm 39 TEACHING exei ak eher te reino Rebeca st iA ere 52 Tifmer Settillg rss de adhd de been ese tons 10 10 Mus up de 40 TIME ZONG s s shee cess Un Eee emend ee tin 40 se nana anna 16 d ases eee een 30 Units en ten re Cete 39 38 45 Water resistance 64 Wrist unit buttons 7 ZOOM the dISplay rs oe ertt e d E 20 POLAR 5 GPS SENSOR User Manual POLAR LISTENS TO YOUR BODY ENGLISH Congratulations You are now proud owner of
3. O omini omine 10min MO On apis 20min son domin 30min on 2 OR RS RD Senin 9n 2 on aps 20mn 8 OOO qms zomin omin Zomi ul Vi oh On Vi 2 on T w tein N wh 20mn 20min 90 40min on on Os on on gn 2 on A wc P e gn n on X o o E 36 Settings ENGLISH This is a sum of 2 or more exercises maximum duration of a single exercise is 99 h 59 min 59 5 The maximum recording time can be shorter if you record a large number of short exercises The durations in the table are estimates For RR data maximum recording time depends on heart rate and variation of heart rate If you record laps in your exercise and or if you have created an exercise that includes phases with the software the maximum recording time will decrease Recording doesn t automatically stop when the memory becomes full Therefore exercise time may be longer than recording time RR Data Function Select Settings gt Features gt RR data gt On OFF The RR data recording function measures and records heartbeat variations within one millisecond resolution This enables the analysis accuracy 1ms of heart rate variability HRV using the software The RR data function consumes the memory of the training computer therefore when setting the function the
4. whe abt last M E 40 40 BE der TM TEN 41 Shortcut Button Quick Menu nennen nennen nenne nenne nnne nnne nennen nnne nnne 41 8 TRAINING PROGRAM 52 55 sieste ere Syra rires tarde tan era 42 View Program occiden iaeaea aaa aala a aa aa Ea a E aAa aaia a Ai EE a a a aAa aiako eaaa iaiia 42 Perform Programmed EXercise ciiireadh aea doei ea DP RE Rai en aabroad daia fukia Senanin Ud 43 e eser ect Dore E Ee OU ao nae A ent OT De NT 43 Exercise With Phases tv a e anne neuen 43 Views duringethie axerclse oes etme rad a Ea 43 FUNCHIONS DUFINS EXerCISe socio ter ee Dia ae ne ee 44 ap MON 44 Qe TESTS CIE Tes Dee and es Sutra se 45 Polar Fitness T Stl CES 45 Before the TeSt immo dioe ed Eri ee ER MO o etie Dee Debe Ce COS dE eee 45 Performitiesthe rime cT 46 After the Testica un oe Lec etta etti tod a Ule do d na e cae So Tee Ra 46 Polar OwrnOptimilZerTM isson as aian eel eee td Dec xir ego tav egeat es abe uni PREX Seno ets 48 General T
5. If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on the user is encouraged to try to correct the interference by one or more of the following measures 14 ENGLISH m Reorient or relocate the receiving antenna 2 Increase the separation between the equipment and receiver 3 Connect the equipment into an outlet on a circuit different from that to which the receiver is connected 4 Consult the dealer or an experienced radio TV technician for help This product emits radio frequency energy but the radiated output power of this device is far below the FCC radio frequency exposure limits This equipment complies with FCC RF radiation exposure limits forth for an uncontrolled environment Nevertheless the device should be used in such a manner that the potential for human contact with the antenna during normal operation is minimized 2013 Polar Electro Oy Fl 90440 KEMPELE All rights reserved No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy The names and logos marked with a amp symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy Polar Electro Oy is a ISO 9001 2008 certified company ENGLISH 15 Disclaimer The material in this manual is for informational purposes only
6. If you have purchased a new sensor as an accessory it will have to be introduced to the training computer For further information see Feature Settings page 32 If the sensor you are using is included in the product set and the text appears on the display the training computer may be detecting the signal of another sensor In that case make sure you are wearing your own sensor If the message still appears the sensor battery is empty For further information see Care and Maintenance page 60 the altitude keeps changing even if am not moving The training computer converts measured air pressure into an altitude reading This is why changes in the weather may cause changes in altitude readings lhe altitude readings are inaccurate Your altimeter may show faulty altitude if it is exposed to external interference like strong wind or air conditioning In this case try to calibrate the altimeter If the readings are constantly inaccurate dirt may be blocking the air pressure channels In this case send the training computer to a Polar Service Center emory low is displayed Memory Low is displayed when there is approximately 1 hour memory left To maximize the remaining memory capacity select the longest Recording Rate 60 sec from Settings gt Features gt Rec rate Once the memory has been depleted Memory Full is displayed To free memory transfer the exercises to Polar Pro Trainer 5 software and delete them fro
7. Polar 03 05 GPS Sensor W I N D To activate the G3 G5 GPS sensor in your training computer select Settings gt Features gt 63 gt On Teach Settings 33 ENGLISH new sensor is displayed e f your sensor is already taught select No e To teach a new sensor make sure that there are no other s3 s3 stride sensors G3 G5 GPS sensors nearby 40 m 131 ft and then select 5 To return to time mode press and hold the STOP button Altitude The training computer converts measured air pressure into an altitude reading Change the settings of the altimeter in the Rltitude menu You can calibrate the altimeter manually or automatically Set the altitude function on or off Select Settings gt Features gt Altitude gt On OFF Calibrating the Altitude Manually Select Settings gt Features gt Altitude gt Calibrate gt set the altitude of current location If the altitude of your location differs significantly from the displayed altitude value Calibrate to xx is displayed Yes Altitude calibrated to xx is displayed Altitude calibration canceled is displayed The last altitude value stored in the training computer s memory is applied Calibrate the altitude to ensure it remains accurate Set the reference altitude whenever a reliable reference such as a peak or a topographic map is available or when at sea level Calibrating the Altitude Automatically Select Settings gt Features gt Altitude
8. When the test is over you will hear two beeps Ownlndex is displayed with a numerical value and level evaluation For further information on evaluations see Fitness Level Classes To display your Predicted maximum heart rate value press DOWN Press OK to exit Update to O2 max Select Yes to save the Ownindex value to your user settings and Fitness Test Trend menu e Select No only if you know your laboratory measured value and if it differs more than one fitness level class from the Ownindex result Your Ownindex value is saved only to the Fitness Test Trend menu For further information see Fitness Test Trend Update to HR max if HRmax p is on Select Yes to save the value to your user settings e Select No if you know your laboratory measured HR max You can stop the test at any time by pressing STOP Fitness Test canceled is displayed for a few seconds G After saving the Ownlndex and HRinay p values they will be used for calculating calorie consumption After the Test Fitness Level Classes Your OwnIndex is most meaningful when comparing your individual values and changes in them over time Ownlndex can also be interpreted based on gender and age Locate your Ownindex on the table below and find out how your aerobic fitness compares to others of the same gender and age Top athletes typically score Ownindex values above 70 men and 60 women Olympic level endurance athletes can reach values as high a
9. RE 59 12 CUSTOMER SERVICE INFORMATION nennen nennen nnne nnne nennen 60 60 Caring For Your PrOduGt ss ete Pee 60 Ses Mist eed Mata ee A 60 Charging Batteries Stl ees ected kha ch a C IDA 60 Changing Training Computer Battery sisi 61 Pr cautions esce onere rre ee iranien tree dues re dit EXON 62 Interference During Exercise te danger dines 62 Minimizing Risks When Exercising issus 62 Technical Specifications late Rc se atti siete ie 63 Frequently Asked Q estions diii 0 eir roe itor recreo epos can va cio ved 64 ENGLISH Limited International Polar Guarantee 1 INTRODUCTION ENGLISH Congratulations You have purchased a complete training system to tailor fit your training needs This user manual includes complete in
10. User General Watch Settines Fitness Test Optimizer To return to time of day display press and hold the STOP button Infrared communication Connect T om 8 Getting Started ENGLISH 4 PREPARE FOR TRAINING Plan Your Training Exercise Types You can utilize the installed ready made exercises or create your own using the training computer Create more versatile ones and transfer them to the training computer by using the Polar ProTrainer 5 Select Settings gt Exercise Exercise Features Settinas The Exercise menu shows a list of exercises Navigate through the options with UP or DOWN and view the exercise by pressing OK e Free Free exercise with no preset settings Basic Basic training with moderate intensity Duration around 45 min Interval Basic interval training Exercise starts with a 15 minute warm up followed by a 1km interval and a 3 minute recovery period repeated 5 times The session ends with a 15 minute cool down OwnzZone The training computer automatically determines your individual aerobic cardiovascular heart rate zone This is called OwnZone Suggested duration for the exercise is 45 minutes For further information see Determine Your OwnZone page 21 Additional background information can be found in OwnZone Training page 54 Add new Create and save your own basic exercise You can store a total of 10 exercises 1 Free exercise i
11. remaining recording time is shown on the lower row of the display Speed View Select Settings gt Features gt Speed view gt km h mph ar min km min mi Automatic Lap Recording Set the automatic lap recording Select Settings gt Features gt A Lap gt On gt set the lap distance The training computer will automatically record laps Choose to deactivate Heart Rate View Define the way to display your heart rate Select Settings gt Features gt HR view gt HR HR HRR Sport Zones Define the sport zones in the training computer Select Settings gt Features gt Sport zones gt Sport zone Low limit Set the lower limit of sport zone 1 by pressing UP or DOWN Then press OK Set the lower limits of each sport zone in the same way When setting the lower limit the upper limit of the previous zone is set automatically Press and hold LIGHT to switch between sport zone views HR percentage of maximum heart rate BPM beats per minute or HRR percentage of heart rate reserve G You can change settings easily by using the software For further information see software help User Settings Set accurate user information in the training computer to receive the correct feedback on your performance To set user information in the training computer Select Settings gt User Features User Settinas Settings 37 ENGLISH Weight To change units press and hold LIGHT Height To ch
12. 9 9 Fitness test trend 47 Frequently asked questions 64 Guarantee 60 66 Heart rate sensor 6 13 Heart rate zones 10 HR afin edu etin fer ee 38 54 HR Ds uio 5 E espere ere tee er epe cae 38 55 Illuminate the display 20 Interval tralfilng 228 oer rta rere Dea c De ra ets 9 KeVIOCK pter etre re ee ep err dad 39 Language settings 39 cete ot t bal A tins t 20 Manual titt Etre banda 10 Night mode reres ne s 20 OWDINUEK Aetra e e Pet eR CR 45 a eR e er ever ERE 48 OwnZone 21 54 ooi t ertet 10 Pause an exercise 21 Phases scouts 43 Polar Profrainer 5 6 23 42 Pr cautions coros t D porre 62 Predicted maximum heart rate 45 Programmed exercise 42 43 Recalling training information 23 Recording rate settings
13. ENGLISH 1 Set the Number of zones for the exercise 0 3 and press OK For zones see Create a New Exercise without Zones 2 Choose Zone type e Heart rate For heart rate zones select sport zones or manual heart rate zones Press OK Sport zone Select one of the sport zones e g Z1 50 59 for your exercise Press OK to continue to step 3 Polar sport zones are heart rate intensity areas expressed as percentages of your maximum heart rate Five different sport zones are set in the training computer as a default very light 50 59 HR light 60 69 moderate 70 79 HRmax hard 80 89 and maximum 90 99 HRmax Default HR max value is usually age based but if you know your aerobic and anaerobic thresholds have had your predicted maximum heart rate HR max P measured in a Polar Fitness TestTM tested your maximum heart rate yourself or in a lab then you can define sport zones to better suit your training needs For more information see ProTrainer 5 software help Manual Set the high and low zone limits as bpm or HR HRR and press OK to continue to step 3 e Speed pace optional s3 s3 stride sensor G3 G5 GPS sensor or cycling speed sensor W I N D required For speed pace zones set the high and low zone limits Press OK to continue to step 3 Cadence optional s3 s3 stride sensor or cadence sensor W I N D required For cadence zones set the high and low zone limits Press OK to continue to step 3 3 Set Zon
14. Heart rate variability HRV is the variation of beat to beat intervals also known as R R intervals Background Information 55 ENGLISH HRV indicates the fluctuations of heart rate around an average heart rate An average heart rate of 60 beats per minute bpm does not mean that the interval between successive heartbeats would be exactly 1 0 sec instead they may fluctuate vary from 0 5 sec up to 2 0 sec HRV is affected by aerobic fitness HRV of a well conditioned heart is generally large at rest Other factors that affect HRV are age genetics body position time of day and health status During exercise HRV decreases as heart rate and exercise intensity increase HRV also decreases during periods of mental stress HRV is regulated by the autonomic nervous system Parasympathetic activity decreases heart rate and increases HRV whereas sympathetic activity increases heart rate and decreases HRV HRV is used in the Ownzone Ownindex and in OwnOptimizer features It can also be monitored on its own using the training computer If your HRV changes at a given pace and heart rate this may indicate a change in your training load and stress Running Cadence and Stride Length Cadence is the number of times the foot with the stride sensor hits the ground per minute Stride length is the average length of one step That is the distance between your right and left foot contacting the ground Running speed 2 stride length cade
15. arrhythmias and certain medications Listening to and interpreting the signals your body sends during physical exertion is an important part of getting fit Since warm up routines differ for different types of exercise and since your physical and mental state may also vary from day to day due to stress or illness using the OwnZone function for every session guarantees the most effective heart rate target zone for that particular type of exercise and day Maximum Heart Rate Maximum heart rate HR max is the highest number of heartbeats per minute bpm during maximum physical exertion It is individual and depends on age hereditary factors and fitness level It may also vary according to the type of sport performed HR max is used to express exercise intensity Determining Maximum Heart Rate Your max can be determined in several ways e The most accurate way is to have your HR Clinically measured usually on a maximal treadmill or by taking a bicycle stress test supervised by a cardiologist or exercise physiologist e You can also determine your HR max by taking a field test together with a training partner e You can obtain a HR max P score that predicts your HR by taking a Polar Fitness Test e HRmax can also be estimated by using the commonly used formula 220 age although research shows that the method is not very accurate especially for older persons or those who have been fit for many 54 Background Information ENG
16. can cause erratic readings For further information see Precautions page 62 e fthe erratic heart rate reading continues despite moving away from the source of disturbance slow down your speed and check your pulse manually If you feel it corresponds to the high reading on the display you may be experiencing cardiac arrhythmia Most cases of arrhythmia are not serious but consult your doctor nevertheless Acardiac event may have altered your ECG waveform In this case consult your physician M emory Full is displayed The message appears during exercise if you have recorded 99 laps or if no memory space is left for the exercise In that case stop recording the exercise and transfer the exercise files from your training computer to the Polar ProTrainer 5 Then delete them from the training computer Check WearLink is displayed and your training computer cannot find your heart rate signal Make sure the heart rate sensor strap has not loosened during exercise Make sure the textile electrodes in sports apparel fit snugly Make sure that the electrodes of the heart rate sensor sports apparel are moistened Make sure the heart rate sensor electrodes in the sports apparel are clean and undamaged e fthe heart rate measurement does not work with the sports apparel try using a heart rate sensor strap If your heart rate is detected with the strap the problem is most probably in the apparel Please contact the apparel r
17. in your surroundings may be blocking satellite signal reception e g underpasses tall buildings terrain or forested areas If the sensor cannot locate the satellite signals it will not be able to calculate its location Distance is measured between the last location before the shadow area and the first location after the shadow area in a straight line Note that the GPS reception does not work indoors ENGLISH 7 Care and Maintenance Like any electronic device G5 should be treated with care The suggestions below will help you fulfill guarantee obligations and enjoy this product for many years to come Clean G5 with a mild soap and water so ution Dry it with a towel Never use alcohol or abrasive materials steel wool or cleaning chemicals Never put G5 in a washing machine or drier e Due to the textile nature of the armban time may not reach the life time of G5 instructions carefully to maximize the li its life Follow the e time Wash the armband only when necessary Hand wash only Do not use detergent with bleach or fabric softener Do not dry clean Do not spin dry or iron Take G5 out of the armband after use Keep G5 and the armband in a cool and dry place Do not store wet in non breathing material such as a sports bag Do not expose to direct sunlight for extended periods Parts of G5 are magnetic It may attract metallic materials and it s magnetic field may interfere with a co
18. indicating the end of the stage OZ gt Walk at a slow pace for 1 min Keep your heart rate below 100 bpm 50 HR max during this first stage OZ gt gt Walk at a normal pace for 1 min Slowly increase your heart rate by 10 20 bpm 5 HR max Training 21 ENGLISH OF gt gt gt Walk at a brisk pace for 1 min Increase your heart rate by 10 20 bpm 5 HR max OF 5555 Jog at a slow pace for 1 min Increase your heart rate by 10 20 bpm 5 HR max OZ 55555 Jog at a brisk pace or run for 1 min Increase your heart rate by approximately 10 bpm 5 HRmax 3 At some point during the session you will hear two consecutive beeps This means your OwnZone has been determined 4 If determination was successful OwnZone Updated and the zone are displayed The zone is displayed in beats per minute bpm as a percentage of maximum heart rate HR or as a percentage of your heart rate reserve HRR depending on your settings 5 f OwnZone determination was not successful your previously determined OwnZone will be used and OwnZone Limits is displayed If OwnZone has not previously been recorded age based limits are automatically applied You can now continue with your exercise Try to keep inside the given heart rate zone to maximize exercise benefits Alternatively to skip OwnZone determination and use the previously determined OwnZone press OK at any phase of the process G The elapsed time used for OwnZone determination is in
19. move during this first part of the test which lasts 3 minutes 48 Tests ENGLISH After 3 minutes the wrist unit will beep and Optimizer Stand up is displayed Stand up and remain standing still for 3 minutes After 3 minutes the wrist unit will beep again and the test is finished A numerical and written interpretation of the result is displayed Press DOWN to see your average heart rate bpm while lying down HRrest the highest heart rate while standing up HRpeak and the average heart rate while standing HRstand You can interrupt the test in any phase by pressing STOP Optimizer Test canceled is displayed If the training computer cannot receive your heart rate signal the message Test failed Check WearLink is displayed In which case you should check that the heart rate sensor electrodes are wet and that the textile strap fits snugly After the Test How to Interpret Results The wrist unit calculates five heart rate and heart rate variability based parameters The OwnOptimizer values are calculated by comparing your latest results to previous ones The wrist unit will display a written description of your training status The descriptions are defined in detail below Good Recovery 1 Your heart rate is lower than average This indicates that you have recovered very well You can continue training including intensive exercise sessions Normal State 2 Your heart rate is at a normal level Go on with your train
20. once at traffic lights for example without interrupting the calculation In the end your training computer displays a Running Index value and stores the result in the File section Compare your result to the table below Using the software you can monitor and analyze your progress in Running Index values against time and different running speeds Or compare values from different exercise sessions and analyze them in the short and long term Short term analysis Background Information 57 ENGLISH Men Age Years Very low Low Fair Moderate Good Very good Elite 20 24 lt 32 32 37 38 43 44 50 51 56 57 62 gt 62 25 29 lt 31 31 35 36 42 43 48 49 53 54 59 gt 59 30 34 lt 29 29 34 35 40 41 45 46 51 52 56 gt 56 35 39 lt 28 28 32 33 38 39 43 44 48 49 54 gt 54 40 44 lt 26 26 31 32 35 36 41 42 46 47 51 gt 5 45 49 lt 25 25 29 30 34 35 39 40 43 44 48 gt 48 50 54 lt 24 24 27 28 32 33 36 37 41 42 46 gt 46 55 59 lt 22 22 26 27 30 31 34 35 39 40 43 gt 43 60 65 lt 21 21 24 25 28 29 32 33 36 37 40 gt 40 Women Age Years Very low Low Fair Moderate Good Very good Elite 20 24 lt 27 27 31 32 36 37 41 42 46 41 51 gt 5 25 29 lt 26 26 30 31 35 36 40 41 44 45 49 gt 49 30 34 lt 25 25 29 30 33 34 37 38 42 43 46 gt 46 35 39 lt 24 24 27 28 31 32 35 36 40 41 44 gt 14 40 44 22 22 25 26 29 30 33 34 37 38 41 gt 41 45 49 lt 21 21 23 24 27 28 31 32 35 36 38 gt 38 50 54 lt 1
21. pointer Polar sport zones Target zone indicator with a heart symbol that moves left or right on the sport zone scale according to 12 your heart rate For further information on setting a sport zone see Button Functions During Exercise page 20 Target zone graph showing your actual heart rate compared to the set heart rate zones RR variation Beat to beat variation in heart beat intervals i e the variation in times between successive heart beats Ascent Ascended at meters feet Descent Descended meters feet Altitude PN Current altitude Time Time spent the M zone Temperature Temperature reading C Because your body temperature affects the actual temperature j reading the best way to obtain an accurate temperature is to take your wrist unit off for at least 10 minutes Information on the display Polar s3 s3 sensor Symbol Explanation W I N D required Speed pace Current speed pace Max speed max Maximum speed pace so far Training 17 ENGLISH Information on the display Polar 53 53 sensor Symbol W I N D required Explanation Average speed a e Average speed pace so far Distance Lap distance Distance covered so far Lap number and lap distance Trip distance Distance between points A and B Zone pointer speed pace If the symbol is not visible and or an alarm soun
22. position x o gt Fe Start Training 1 Wear the heart rate sensor as instructed and start heart rate measurement by pressing OK Start Settinaz JJ Free 2 Within 15 seconds your heart rate appears on the display e f you use a sensor select the shoe or bike by pressing and holding DOWN or in Settings gt Shoes bikes The number in the lower right hand corner of the display indicates your shoe or bike selection Stand still and wait until the training computer finds the sensor signal depending on the sensor you are using runner biker or GPS symbol stops flashing To quick change exercise type press and hold UP 3 Start exercising by pressing OK If the following message is displayed Exercise name requires a speed sensor your exercise requires a speed Training 13 ENGLISH sensor to display speed pace and distance data e g you have defined speed pace zones for the exercise The training computer returns to exercise type selection menu where you can select an exercise which does not require a speed sensor Alternatively select Settings Reset trip or Location In Settings you can change or view different settings before exercise For further information on all the settings available see Settings page 32 The Settings menu lists the following options Exercise Choose an exercise type Free Basic Interval or OwnZone If you have created new exercises these will b
23. rate at the beginning During the working phase the training computer will show the increased heart rate value Recovery HR If the heart rate was higher at the beginning of the phase than it was at the end the training computer will show the difference in heart rate heart rate at the beginning minus heart rate at the end During the recovery phase the training computer will show the recovery heart rate value HR differ If the heart rate value was the same at the beginning and end of the phase the training computer will show an HR difference value of 0 P21 Increased HR Recovery HR HR differ Pel Speed pace Pace min km Maximum speed pace Average speed pace s3 s3 stride sensor G3 G5 GPS sensor or cycling speed sensor W LN D required Distance Distance Split distance 4 53 Distance of current phase s3 s3 stride sensor G3 G5 GPS sensor or cycling speed sensor W LN D required Cadence Maximum cadence Average cadence of the current phase s3 s3 stride sensor or cadence sensor W I N D required Stride Length Stride lensth Average stride length of the current phase Aus 130 cm 53 53 stride sensor W I N D required Press STOP to return to the Phases information view d Laps Select File gt Exercise log gt Laps In the Phases information view see Laps information by pressing DOWN Laps information is shown only if there is more than one lap in the memory 18l
24. reminder time Optional s3 s3 stride sensor G3 G5 GPS sensor or cycling speed sensor W I N D required Perform Programmed Exercise Start training If you have set a reminder your training computer will remind you to train according to plan on the scheduled date Check the planned exercise information by pressing OK when the reminder has gone off Start Daily Exercise Select Today gt Exercise view gt Press OK gt Press OK Select Program gt Week view gt Day view gt Exercise view gt Press OK gt Press OK For further information on exercise recording see Start Training page 13 Your training computer will guide you through the session Exercise with Phases Below is an example of an interval exercise which is divided into four phases Warm up 1 Run 10 minutes at a heart rate between 55 65 of maximum heart rate Interval P2 Run 3 km at a pace between 3 30 4 00 min km Recovery P3 After 3 km let your heart rate drop to 120 bpm Repeat phases 2 and 3 6 times each Cool down P4 Run 10 minutes at a pace between 5 00 6 00 min km Views during the exercise During the exercise you will see the following display types WarmUr Every phase starts with a display showing HR zone Phase name 35 Zone type Zone limits Number of phase repeats left During exercise the phase display shows Countdown timer distance countup timer number of current phase Target zone in graphical format upda
25. speed endurance Feels like Causes muscular fatigue and heavy 80 90 2 10 minutes breathing 152 172 bpm Recommended for Experienced athletes for year round training and for various durations Becomes more important during pre competition season MODERATE Benefits Enhances general training pace makes Moderate intensity efforts easier and 70 80 10 40 improves efficiency 133 152 bpm minutes Feels like Steady controlled fast breathing Recommended for Athletes training for events or looking for performance gains LIGHT Benefits Improves general base fitness improves recovery and boosts metabolism 2 60 70 40 80 Feels like Comfortable and easy low muscle 114 133 bpm inimites and cardiovascular load 7 Recommended for Everybody for long training sessions during base training periods and for recovery exercises during competition season VERY LIGHT Benefits Helps to warm up and cool down and assists recovery 30 6076 cM Feels like Very easy little strain 104 1140 minutes Recommended for For recovery and cool down throughout training season HR max Maximum heart rate 220 age Example 30 years old 220 30 190 bpm Exercising in sport zone 1 is done at a very low intensity The main training principle is that performance improves when recovering after and not only during training Accelerate the recovery process with very light intensity training Sport zone 2 is for endurance tra
26. training computer receives signals from your heart rate sensor only and enables disturbance free exercise in a group In time mode press OK gt New WearLink Found Teach new WearLink Wear the heart rate sensor and make sure that you are not near 40 m 131 ft other Polar H3 heart rate sensors In time mode press OK The training computer starts searching for the heart rate sensor signal Once the new heart rate sensor is identified New WearLink Found Teach new Wearlink is displayed Select YES to confirm teaching Completed is displayed Start exercise recording by pressing OK e Select NO to cancel teaching To return to time mode press and hold the STOP button 52 Using a New Heart Rate Sensor ENGLISH 11 BACKGROUND INFORMATION Polar Sport Zones Polar sport zones introduce a new level of effectiveness in heart rate based training Training is divided into five sport zones based on percentages of maximum heart rate With sport zones you can easily select and monitor training intensities Target zone Intensity of Example Training benefit bpm durations MAXIMUM Benefits Maximal or near maximal effort for breathing and muscles Feels like Very exhausting for breathing and muscles Recommended for Very experienced and fit athletes Short intervals only usually in final preparation for short events 90 100 less than 5 171 190 bpm minutes HARD Benefits Increased ability to sustain high
27. training data The values are updated automatically when exercise recording is stopped Use UP or DOWN to scroll through the following information Tot Shoei distance Tot Shae2 distance Tot Shoe3 distance 30 After Training ENGLISH e Tot Bike1 distance e Tot Bike2 distance e Tot Bike3 distance e Total Shoes distance e Total BPS distance Total Bikes distance Total distance Total duration e Total calories e Total exerc count e Total ascent Total odometer Cumulative distance cannot be reset e Reset totals To reset total values Select File gt Totals gt Reset totals Select the value you wish to reset from the menu and confirm with OK To confirm resetting select Yes The deleted information cannot be retrieved Select No to return to the Reset menu Delete Files Select File gt Delete In Delete you can delete previous exercises one by one all exercises at the same time or total values Scroll through the following information with UP or DOWN e Exercise Select a single exercise to delete All exerc Delete all exercise from the memory with one button press Totals Delete the total values one by one or all totals at the same time Confirm by selecting Yes After Training 31 ENGLISH 7 SETTINGS Feature Settings new sensor purchased as a separate accessory has to be introduced to the training computer This is called teaching and takes only a few seconds Teach
28. way to monitor performance changes Performance how fast easily you run at a given pace is directly influenced by aerobic fitness VO2 max and exercise economy how efficient your body is at running and Running Index is a measurement of this influence By recording your Running Index over time you can monitor progress Improvement means that running at a given pace requires less of an effort or that your pace is faster at a given level of exertion The Running Index feature calculates such improvements Running Index also gives you daily information on your running performance level which may vary from day to day Benefits of Running Index e emphasizes the positive effects of good training sessions and resting days e monitors fitness and performance development at different heart rate levels not only during maximal performance e you can determine your optimal running speed by comparing running indexes from different kinds of trainings e stresses progress through better running technique and fitness level Running Index is calculated during every exercise when heart rate and the 53 53 stride sensor G3 G5 GPS sensor signal is recorded and when the following requirements apply e speed should be 6km h 3 75 mi h or faster and duration 12 minutes minimum e heart rate should be above 40 HR max Make sure that the stride sensor is calibrated Calculation begins when you start recording the session During the session you may stop
29. 0 0 27 50 0 57 30 2 08 00 4 24 00 48 2400 0 26 30 0 55 00 2 02 00 4 12 00 50 2500 0 25 20 0 52 40 1 57 00 4 02 00 52 2600 0 24 20 0 50 30 1 52 00 3 52 00 54 2700 0 23 20 0 48 30 1 47 30 3 43 00 56 2800 0 22 30 0 46 40 1 43 30 3 35 00 58 2900 0 21 40 0 45 00 1 39 30 3 27 00 60 3000 0 20 50 0 43 20 1 36 00 3 20 00 62 3100 0 20 10 0 41 50 1 32 30 3 13 00 64 3200 0 19 30 0 40 30 1 29 30 3 07 00 66 3300 0 18 50 0 39 10 1 26 30 3 01 00 68 3350 0 18 20 0 38 00 1 24 00 2 55 00 70 3450 0 17 50 0 36 50 1 21 30 2 50 00 72 3550 0 17 10 0 35 50 1 19 00 2 45 00 74 3650 0 16 40 0 34 50 1 17 00 2 40 00 76 3750 0 16 20 0 33 50 1 14 30 2 36 00 78 3850 0 15 50 0 33 00 1 12 30 2 32 00 It is worth to remember that in addition to good Running Index maximal running performance demands good preparation optimal running conditions speed endurance and guts Training quantity and quality have an affect as well as natural talent Optional s3 s3 stride sensor or G3 G5 GPS sensor required Polar Training Articles For more facts and know how to enhance your running visit Polar Article Library http www polar com en training_with_polar training_articles Background Information 59 ENGLISH 12 CUSTOMER SERVICE INFORMATION Care and Maintenance Caring For Your Product Like any electronic device the Polar training computer should be treated with care The suggestions below will help you fulfill guarantee obligations and enjoy this product for man
30. 4 DE69414362 FI4150 US6477397 DE20008882 FR2793672 ES1047774 FI112844 EP 724859 B1 US 5628324 DE 6960009872 F1110915 Other patents pending Manufactured by Polar Electro Oy Professorintie 5 FIN 90440 KEMPELE Tel 358 8 5202 100 Fax 358 8 5202 300 www polar com 4 0 ENG 05 2013 Customer Service Information 67 ENGLISH INDEX 12h 24h time mode 40 AtLap on off eee 37 Activity eer rea 38 Alarm setting 40 Altitude calibration 34 Analyzing training in software 23 Backlight trc er etre d he 7 Basic Seting S aneen aa TE ta ee P ERROR 7 Battery low 64 Battery replacement 60 Cadence nn certe e rr nai ste unes 56 Calorie expenditure 25 instructions oe o et eere 60 Create exercises 9 9 Customizing display 16 Data transfer watts tes eb nn ete te tenta da 23 Datersettings zu a A rir rie n 41 Deleting atile eia ote Eee esa nt 31 Event countdown 40 Exercise settings
31. 9 19 22 23 25 26 29 30 32 33 36 gt 36 55 59 lt 18 18 20 21 23 24 27 28 30 31 33 gt 33 60 65 lt 16 16 18 19 21 22 24 25 27 28 30 gt 30 The classification is based on a literature review of 62 studies where was measured directly in healthy adult subjects in the USA Canada and 7 European countries Reference Shvartz E Reibold RC Aerobic fitness norms for males and females aged 6 to 75 years a review Aviat Space Environ Med 61 3 11 1990 There may be some daily variation in the Running Indexes due to running circumstances e g surface hills wind temperature Long term analysis The single Running Index values form a trend that predicts your success in running certain distances The following chart estimates the duration that a runner can achieve in certain distances when performing maximally Use your long term Running Index average in the interpretation of the chart The prediction is best for those Running Index values that have been received at speed and running circumstances similar to the target performance 58 Background Information ENGLISH Running Index Cooper test m 5 km h mm ss 10 km h mm ss 21 098 km 42 195 km h mm ss h mm ss 36 1800 0 36 20 1 15 10 2 48 00 5 43 00 38 1900 0 34 20 1 10 50 2 38 00 5 24 00 40 2000 0 32 20 1 07 00 2 29 30 5 06 00 42 2100 0 30 40 1 03 30 2 21 30 4 51 00 44 2200 0 29 10 1 00 20 2 14 30 4 37 00 46 230
32. ENGLISH RS800CX User Manual ENGLISH CONTENTS 1 INTRODUCTION S 5 2 TRAINING COMPUTER PARTS nenne nennen 6 Optional Accessories oto Le et RM bete ves eget mon 6 KM Xu Ep agar e 7 Basic Setting ERI nno TT PT 7 Men Structure ircen ai eiecti e Reaper nd Rr RE ET 8 4 PREPARE FOR TRAINING e eorr eror Une gen en she c er rayon Deren a Da Duet el este 9 Plan Your Taming eet E M KM D DE 9 Exercise IyDBS pta ue etd ie 9 Create NewExetelsess eet tee den rk Poeta Ted edn we pre Orne Ped T Ue YER VS 9 Calibrate the Polar s3 s3 Stride Sensor W I N D us 11 Calibrate Sensor by Running a Distance on the fly calibration 11 Set Calibration Factor Manually a Yee het amine eai dte eie 11 5 TRAINING H 13 Wear tlie Heart Rate Sensor 2 2 rer be entiers sera eun 13 Start Taming cR e PE nn E 13 Combine 8 28 CLER 14 Information on the Display 12 sede nese orn nri oe rael MER dee TR R
33. LISH years If you have done some hard training in recent weeks and know that you can safely reach maximum heart rate you can safely take a test to determine your HR max yourself Having a training buddy with you during the test is recommended If you are uncertain consult your physician before undertaking the test Here is an example of a simple test Step 1 Warm up for 15 minutes on a flat surface building up to your usual training pace Step 2 Choose a hill or stairwell that will take more than 2 minutes to climb Run up the hill steps once building to as hard a pace as you can hold for 20 minutes Return to the base of the hill steps Step 3 Run up the hill steps again building towards a pace you could just about hold for 3 kilometers Note your highest heart rate Your maximum is approximately 10 beats higher than the noted value Step 4 Run back down the hill allowing your heart rate to drop 30 40 beats per minute Step 5 Run up the hill steps once again at a pace that you can only hold for 1 minute Try to run halfway up the hills steps Note your highest heart rate This brings you close to your maximum heart rate Use this value as your maximum heart rate to set training zones Step 6 Make sure you get a good cool down a minimum of 10 minutes Heart Rate Value in a Sitting Position HR i is your average heart rate when completely still i e while sitting To easily determine HR sit wear your heart rate sensor sit
34. Low 134 HR zone 1 Time in zonel t Above O7 40 Below 12 20 Calories 843 kcal Max 0345 Aus 05 20 104 Pace min km Cadence T Max so Aus Tes Stride lensth Aus 115 Index BH ENGLISH Heart rate in beats per minute bpm alternating with a percentage of your maximum heart rate 76 or as a percentage of your heart rate reserve Maximum heart rate Minimum heart rate Average heart rate Target zones HR speed pace alternating zone 1 zone 2 and zone 3 Upper limit Lower limit Time in above and below zone 1 2 3 phase name displayed in programmed exercise Time above zone Time below zone Time in zone Calories expended during exercise Energy expenditure indicates overall exertion during exercise Speed pace Maximum speed pace Average speed pace Distance Press and hold LIGHT to switch speed pace s3 s3 stride sensor G3 G5 GPS sensor or cycling speed sensor W I N D required Cadence Maximum cadence Average cadence 53 53 stride sensor or cadence sensor W I N D required Stride length Average stride length s3 s3 stride sensor W I N D required Running Index To get a Running Index value there are requirements your exercise has to fulfil For further information see Polar Running Index page 57 53 53 stride sensor or G3 G5 GPS sensor W I N D required G
35. ON Tee edt 15 Personalize the Training Computer Display eseeeeeeee eene enne emen nnnm nnn nene nennen 16 Button Functions During Exercise eene enne nnne nene nnne nenne nennen amena aane 20 sans tie rm a 20 ZONE ciet ei conte niet i Aunt 20 ZOOM the Display bisce hers n a rore de mt need at ere ete dns eui din 20 Illuminate the Display Night mode on nnne ne nnne nn 20 View epe MEE 20 Pause Exercise HA haga quaa debe E eerie Con eS a Qus 21 Determine Yo r OWNZoNe sU 21 AFTER TRAINING prianie aa aa ae ar E eue E ne aa a aa rite 23 Stop Recordino Ra coulis a RA cutee ERE 23 Analyze Exercise Results 3 iaaa aa apana Cle ni A dre ententes 23 Exercise FOS es aereo ee iR Male nantes Mu ure lcd s 23 ET AVESTIHIHEISRSREMIISCIIP ers debate 30 IE 30 Delete Files t s IDEE 31 SETTINGS eT 32 Feature Settings OLI 32 Pol r 53 s34 Stride Sensor W 1 N D ied fbi aie date from eue 32 Polar Cycling Speed Sensor eine redeat bie ce ler ane VP ada 32 Polar Cadence Sensor edat
36. PS sensor or cycling speed sensor W I N D required Stopwatch view Calories Time Stopwatch 53 53 stride sensor G3 G5 GPS sensor or cycling speed sensor W I N D required Lap time view Zone pointer Heart rate Lap time Speed pace view Cadence Distance Speed pace 53 53 stride sensor or cadence sensor W I N D required 53 53 stride sensor G3 G5 GPS sensor or cycling speed sensor W I N D required Distance view Countdown timer Zone pointer Distance Lap time s3 s34 stride sensor G3 G5 GPS sensor or cycling speed sensor W I N D required Altitude view Heart rate Ascent Altitude Multi sport view displayed only if you have combined the current exercise with the previous exercise file Total duration of combined exercise Total calories of combined exercise Total distance of combined exercise s3 s34 stride sensor G3 G5 GPS sensor or cycling speed sensor W I N D required Training 15 ENGLISH Exercise created with Polar ProTrainer 5 If you have downloaded program from the software you can see the details of your exercise session on a separate display For further information see Perform Programmed Exercise page 43 You cannot modify this display using the training computer Personalize the Training Computer Display Personalize your training computer display to show the information you want to see during training either by using the training co
37. S signal to be as clear as possible Attaching the G5 in the clip away from your body to your backpack for example can cause breaks in the signals between the training computer the G5 and the satellite reception Therefore the GPS information in your training data could become inaccurate To remove the G5 from the clip 3 Hold the clip by the side edges with the POLAR logo facing you Snap the G5 out of the clip by pushing it with your other hand Using Polar G5 1 6 To turn G5 on press the power key for one second and release Both LEDs flash twice in green to indicate the activation The GPS signal LED flashes in red as G5 searches for satellite signals To catch satellite signals go outdoors and away from tall buildings and trees In good conditions ENGLISH acquiring satellite signals for the first time typically takes 30 60 seconds G5 will find the signals faster if you keep it immobile during the search 3 The GPS signal LED flashes in green when the signals are found and your location is determined Your G5 is now ready for action 4 To turn G5 off press the power key for second The power switches off automatically if 5 cannot locate satellite signals or the location does not change for 60 minutes For instructions on how the data is displayed on your training computer please see the corresponding user manual If speed or distance readings are incorrect irregular something
38. The Running Index feature is designed for use in running sports only It will not function when cycling with a G3 G5 sensor for example After Training 25 ENGLISH Altitude Maximum altitude Minimum altitude Average altitude Riding time Bike name Riding time Ascent Descent Ascended meters feet Descended meters feet Incline Incline Max Maximum incline in 96 Minimum incline in degrees Cycling speed sensor W I N D required Decline Decline Max T Maximum decline in 76 Max eT Minimum decline in degrees Cycling speed sensor W I N D required 4 5 Temreraturet Temperature Max 24 Maximum degrees ae 5 Minimum C degrees e Average degrees Press STOP to return to the basic information view Additional Basic Information Select File gt Exercise lag Select the exercise with OK To add your own exercise information or delete the exercise from File press and hold LIGHT in basic information view exercise name is displayed To add information select Add info Rank Give a grade to your exercise Feeling Evaluate your subjective feeling during the exercise Temperat Set the temperature with UP or DOWN Distance Select the shoe or bike and then enter the distance The distance is updated in total and weekly distance logs b Sport Zones 26 After Training ENGLISH Srort ali Select File gt Exercise log gt Sport zones In t
39. The products it describes are subject to change without prior notice due to the manufacturer s continuous development program Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein Polar Electro Inc Polar Electro Oy shall not be liable for any damages losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the use of this material or the products described herein www polar com 16 ENGLISH Manufactured by Polar Electro Oy Professorintie 5 FIN 90440 KEMPELE Tel 358 8 5202 100 Fax 358 8 5202 300 www polar com POLAR LISTENS TO YOUR BODY
40. a Polar G5 GPS sensor G5 provides speed distance and location data as well as route information in all outdoor sports using Global Positioning System GPS technology Signals that GPS satellites transmit to earth indicate the location of the satellites G5 receives the signals and determines your location by measuring the distance between itself and the satellites There are at least 24 active GPS satellites orbiting around earth at all times To get a reliable location reading G5 combines the signals from at least four satellites G5 uses 2 4 GHz Polar W I N D wireless transmission technology to transmit the data to a compatible Polar training computer which records and displays the data Depending on the model of your training computer the route information can be viewed on a map either in the polarpersonaltrainer com web service or in Polar ProTrainer 5 software For instructions on using G5 with your training computer see the user manual for the training computer in question For instructions on viewing the route information on a map see the software help The latest version of this user manual can be downloaded at www polar com support For a video tutorial go to www polar com en polar_community videos Overview of Polar G5 G5 contains the following parts See picture 1 on the front cover e Power key A e GPS signal LED B shows GPS signal fix or searching e State of charge LED C shows the battery s
41. ange units press and hold LIGHT Birthday dd day mm month yy year Sex Male Female Activity Top High Moderate Low Heart Rate HRmax VU zmax Maximal oxygen intake Activity Level 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 during the past three months Top You participate in heavy physical exercise at least 5 times a week or you exercise to improve performance for competitive purposes High You participate at least 3 times a week in heavy physical exercise e g you run 20 50 km 12 31 miles per week or spend 3 5 hours per week in comparable physical activity Moderate You participate regularly in recreational sports e g you run 5 10 km or 3 6 miles per week or spend 1 2 2 hours per week in comparable physical activity or your work requires modest physical activity e Low You do not participate regularly in programmed recreational sport or heavy physical activity e g you walk only for pleasure or exercise hard enough to cause heavy breathing or perspiration only occasionally In the training computer these values are used to calculate your energy expenditure Heart Rate HR ax HRsit HR max Maximum heart rate Your age predicted HR max value 220 age is used as a default Set your HR max manually if your maximum heart rate has been determined in a lab or if you h
42. ange your exercise profile to free exercise mode This does not delete the exercise you have performed but will continue the exercise without settings Restart the original exercise by pausing the session and choosing Restart P1 Optional G3 G5 GPS sensor W I N D required Determine Your OwnZone For background information on Polar OwnZone see OwnZone Training page 54 Find your OwnZone in 1 5 minutes during a warm up period by walking and jogging You should start exercising gently at a light intensity and gradually increase intensity to raise your heart rate Redefine your OwnZone e When changing exercise environment or exercise mode e When taking up exercise after more than a week s break e f you are not 100 percent sure of your physical or mental state for example if you are not recovered from previous training not feeling well or are stressed e After changing user settings Before you start to determine your OwnZone make sure that Your user settings are correct e You select the OwnZone exercise Every time you start the OwnZone exercise the training computer will automatically determine your OwnZone 1 Wear the heart rate sensor and stride sensor as instructed Start measurement by pressing OK twice 2 When your exercise starts DZ is displayed and OwnZone determination begins Determination of your OwnZone happens in five stages After each stage you will hear a beep if the sound settings are on
43. ars fT Number of recorded laps autolaps lap information alternating with Aus 0005 30 autolap information Best S Average lap time Best fastest lap number alternating with its time 28 After Training ENGLISH The last lap is never shown as the best lap even if it is the fastest lap If you are in a running event and wish to include your last lap press OK on the finishing line instead of STOP This way the last actual lap is included in the calculation for best lap You can then stop recording after the finishing line Scroll the various information of an individual lap by pressing OK Compare information on different laps by pressing UP or DOWN For easy view of lap information transfer the files to the software Time 00 1 1 20 5 AGa Lar 2 Lar 2 Pace min km Distance 2 06 km Lar 2 Cadence Incline 17 Time Split time Lap time Heart rate in beats per minute bpm alternating with percentage of maximum heart rate or as a percentage of your heart rate reserve Maximum heart rate Average heart rate End heart rate of lap Speed Pace Average speed pace End speed pace of lap Press and hold LIGHT to switch speed pace 3 s3 stride sensor 03 05 GPS sensor or cycling speed sensor W I N D required Distance Split distance Lap distance s3 s3 stride sensor G3 G5 GPS sensor or cycling speed sensor W I N D required Cadence Maximum Average cadence of th
44. ata as well as track information in all outdoor sports using Global Positioning System GPS technology You can transfer your track data to the Polar ProTrainer 5 software to view in Google Earth or to convert into a GPX file For more information see software help 3 Polar Cycling Speed Sensor W I N D measures speed and distance when cycling 4 Polar Cadence Sensor W I N D measures cadence i e crank revolutions per minute when cycling G When using the Polar G3 G5 GPS sensor with a Polar s3 s3 stride sensor or Polar cycling speed sensor the GPS will only be used for location and route tracking However when the s3 s3 stride sensor or cycling speed sensor is not in range e g the type of sport changes during training the training computer automatically retrieves speed and distance data from the GPS sensor This way the speed and distance measurement is secured throughout your training session To start using the s3 s34 stride sensor or the cycling speed sensor again long press LIGHT and Select Seek sensor G For video tutorials on how to use these accessories go to http www polar com en polar_community videos 6 Training Computer Parts ENGLISH 3 GETTING STARTED Basic Settings INFRARED LIGHT UP Illuminate N gt 7 Scroll selections display values up P STOP DOWN Return to the Scroll selections previous display values down Accept selections Before exercising with your training computer cu
45. ate and download a personalized training program to your training computer by using Polar ProTrainer 5 This chapter includes the basic instructions on how to navigate and manage the program once you have downloaded it to your training computer For further information on creating programmed exercises with the software transferring them to your training computer and analyzing your performance after training see Polar ProTrainer 5 help After downloading the program two special menus are created in your training computer where you can view your program and check your daily schedule Scroll weeks days and exercises with UP or DOWN Select week and day with OK Prosram 48 View your weekly program Select Program Week view The week view offers an overview of your weekly exercises The white bar represents planned exercise time and the black bar represents performed exercise time Weekly target exercise time is shown below the bars Press and hold LIGHT to view the following information on the week Week info Week name and description Targets Summary of targets for the week Calories distance and duration Planned time for sport zones press OK and scroll between sport zones with UP or DOWN Results Summary of results for the week Calories distance and duration Performed time in sport zones press OK and scroll between sport zones with UP or DOWN Reminder Set alarm on time 10 min 30 min or 1 hou
46. ave tested your maximum heart rate in the field yourself Heart rate value in a sitting position Set your HR value if you have determined it according to the instructions For instructions see Heart Rate Value in a Sitting Position page 55 Maximal Oxygen Intake IS your body s maximum capacity for oxygen consumption during maximum exertion The most accurate way of determining is to perform a maximal stress test in a laboratory If you know your exact clinically tested set the value in the training computer Otherwise measure a comparable value OwnIndex by taking the Polar Fitness Test For further information see Polar Fitness Test TM page If changes are made to the user settings User settings updated is displayed G You can change settings easily by using the software For further information see software help General Settings Settinss User General Sound To set the sound level Select Settings gt General gt Sound gt Volume gt On OFF Volume settings control button sounds and activity sounds during exercise This does not affect the watch 38 Settings ENGLISH or target zone alarms TZ Alarm To set the target zone alarm on off Select Settings gt General gt Sound gt TZ Alarm gt On OFF The target zone alarm will go off and the limits will flash when you are outside the target zone If the volume is turned off but TZ Alarm
47. cluded in your exercise recording time 22 Training ENGLISH 6 AFTER TRAINING Stop Recording Pause exercise recording by pressing STOP To stop recording completely press STOP again Care for your heart rate sensor after exercise Detach the heart rate sensor connector from the strap and rinse the strap under running water after every use For complete care and maintenance instructions see Care and Maintenance page 60 Analyze Exercise Results To view basic data on your performance see File on your training computer For deeper analysis transfer the data to Polar ProTrainer 5 The software offers various options to analyze the data with The training computer and software are connected via IrDA First open the software Then select Connect from your training computer and place the wrist unit in front of the infrared window on the Polar IrDA USB Adapter or on the computer or other IrDA compatible infrared adapter For complete instructions on transferring data see software help Select File for the following options e Exercise 109 lists a maximum of 99 exercise files Weekly includes summaries of the past 16 weeks Totals shows cumulative exercise information e Inthe Delete menu you can delete exercise files Exercise Log Select File gt Exercise log File Exercise los Weekly You can view detailed information on your exercise sessions in the Exercise Log The following info will appear e Ex
48. computers In theory interference to pacemaker caused by Polar products should not be possible In practice no reports exist to suggest anyone ever having experienced interference We cannot however issue an official guarantee on our products suitability with all pacemakers or other implanted devices due to the variety of devices available If you have any doubts or if you experience any unusual sensations while using Polar products please consult your physician or contact the implanted electronic device manufacturer to determine safety in your case If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product check the listed materials in Technical Specifications To avoid any skin reaction to the heart rate sensor wear it over a shirt but moisten the shirt well under the electrodes to ensure flawless operation Your safety is important to us The shape of the s3 s3 stride sensor is designed to minimize the possibility of it getting caught in something In any case be careful when running with the stride sensor in brushwood for example The combined impact of moisture and intense abrasion may cause a black color to come off the heart rate sensor s surface possibly staining light colored clothes If you use insect repellent on your skin you must ensure that it does not come into contact with the heart rate sensor WARNING This product and its packaging conta
49. consumers his product in other countries Polar Electro Oy Polar Electro original consumer purchaser o product will be free from defec workmanship for two 2 years purchase The receipt of the original pu of purchase The guarantee does not cover t This guarantee does not affect the consumer s e national or state s rights against the purchase contract guarantee is issued by Polar Electro Inc for consumers who have USA or Canada This antee is issued by who have purchased nc guarantees the this device that the s in material or rom the date of rchase is your proof e battery normal wear and tear damage due to misuse abuse accidents or non compliance w improper maintenance comme ith the precautions rcial use cracked broken or scratched cases disp elastic strap and Polar apparel The guarantee does not cover a consequential or special arisin he product stipulated by local law either repaired or replaced at a Polar Service Centers regardles purchase ENGLISH ays armband ny damage s losses costs or expenses direct indirect or incidental g out of or related to Items purchased second hand are not covered by he two 2 year warranty unless otherwise During the guarantee period the product will be ny of the authorized s of the country of Guarantee with respect to any product will be limited to countries where the product has been initially mark
50. d cadence Try to shorten your stride and increase cadence while holding the same pace set a narrow pace zone to give you audio feedback You can aim to raise running cadence above the following e 80 min 4hour Marathoners e 85 min 3hr 30min Marathoners e 88 min 3hour Marathoners This is a general guide only taller runners will naturally have slightly lower cadences Runners should also tune in to what feels comfortable for them personally A good way of improving stride length is to undertake specific strength work like running hills running in soft sand or running up steps A six week training period including strength work should result in noticeable improvements in stride length and if combined with some faster leg speed work such as short strides at best 5km pace noticeable improvements should be seen in overall speed as well Optional s3 s3 stride sensor W I N D required R R Recording R R recording rate saves heartbeat intervals i e intervals between successive heartbeats This information is also shown as instantaneous heart rate in beats per minute in recorded samples When recording every single interval extra systoles and artefacts can also be seen We recommend using contact gel ECG gel to optimize contact between your skin and the heart rate sensor Readings interpreted as incorrect in the heart rate data can be adjusted and corrected with the software Polar Running Index Running Index offers an easy
51. down and do not engage in any physical activity For a more precise measurement repeat the procedure several times and calculate your average Heart Rate Reserve Heart rate reserve HRR is the difference between maximum heart rate HR max and resting heart rate HRyest is used to calculate exercise heart rates It is the range within which heart rate varies depending on exertion level HRR equals oxygen uptake reserve VOSR Exercise heart rate can be determined by using the Karvonen formula Add the given percentage of heart rate reserve to resting heart rate Exercise HR of target intensity max HRrest HRrest Example Target intensity 70 for a person with HR max 201 bpm and 50 bpm Exercise HR 70 201 50 50 Exercise HR 156 bpm For a precise exercise heart rate you need your exact HR max When using estimated HR max exercise heart rate values are always estimates In Polar RS800CX training computer the heart rate value during a resting state is measured in a sitting position This is for practical reasons since HR is used in energy expenditure calculation because of accuracy matches the low intensity to which different exercise intensities be compared Karvonen M Kentala K Mustala O The effects of training on heart rate a longitudinal study Ann Med Exp Biol Fenn 1957 35 307 315 Heart Rate Variability Heart rate varies with every heartbeat
52. ds your speed pace is outside the target zone Cadence Running cadence pair of steps per minute Ayg Cadence m e The average running cadence so far pair of steps per minute Zone pointer cadence If the cadence symbol is not visible and or an alarm sounds you are outside the target cadence zone limits Information on the display Polar 63 65 GPS sensor Symhol W I N D required Explanation Speed pace Max speed mas Current speed pace The amount of bars above the letter G indicates the GPS signal strength Maximum speed pace so far Average speed a e Average speed pace so far Distance i Distance covered so far Lap distance Lap number and lap distance Trip distance Distance between points A and B 18 Training ENGLISH Information on the display Polar 03 05 GPS sensor Symbol Explanation W I N D required Zone pointer speed pace If the symbol is not visible and or an Te alarm sounds your speed pace is outside the target zone Information on the display Polar speed sensor W I N D Symbol Explanation required Bike speed d Speed you are currently cycling at Distance at Distance cycled Lap distance number and lap Lar distance Trip distance Distance between TRIP points A and B Max speed The maximum speed 50 far Avg speed x The average sp
53. e at defined air pressures according to ISO 2533 5 m 20 ft 99 Customer Service Information 63 ENGLISH Maximum time Maximum manual laps Maximum automatic laps Shoes 1 2 3 total distance Bike 1 2 3 total distance Total Shoes Total GPS Total Bikes distance Total distance Total duration Total calories Total exercise count Total ascent Total odometer Heart rate sensor Battery life Battery type Battery sealing ring Operating temperature Connector material 99 h 59 min 59 s 99 99 999 999 km 621370 mi 999 999 km 621370 mi 999 999 km 621370 mi 999 999 km 621370 mi 9999h 59min 59s 999 999 kcal 9999 304795 m 999980 ft 999 999 km 621370 mi 1600 h CR2025 O ring 20 0 x 0 90 Material Silicone 10 C to 40 C 14 F to 104 F Polyamide Strap material 38 Polyamide 29 Polyurethane 20 Elastane 13 Polyester Polar 5 System Requirements PC Windows 2000 XP 32bit Vista IrDA compatible port an external IrDA device or an internal IR port Additionally for the software your PC must have a Pentium II 200 MHz processor or faster SVGA or higher resolution monitor 50 MB hard disk space and a CD ROM drive Polar WebLink using IrDA Communication System Requirements PC Windows 2000 XP Vista 32 64 bit or Windows 7 32 64 bit IrDA compatible port an external IrDA device or an internal IR port The Polar training computer is desi
54. e lap s3 s3 stride sensor or cadence sensor W I N D required Stride Length Average stride length of lap s3 s3 stride sensor W I N D required Incline Incline in Incline in degrees Cycling speed sensor W I N D required Altitude Ascent Altitude After Training 29 ENGLISH L2 f Altitude Altitude Descent Desc Altitude Temperature a Temperature 4 3 Press STOP to return to Laps information view Weekly Summary Select File gt Weekly Sun 07 10 06 uB 33 s In Weekly summary you can view data accumulated during the past 16 weeks of exercise The bar on the far right named This week displays the exercise summary for the current week Earlier bars are dated the Sunday of the week in question Scroll the displayed weeks with UP or DOWN and view total exercise duration on the lower row 6140 kcal 89 63 08 33 Press OK to select the week and view total calories distance and exercise time Week s ke Press DOWN to see the week s total Shoes distance distance and Bikes distance Press DOWN to see week s sport zones Sport zones r see time spent in each sport zone press and scroll the sport zones UP or DOWN Totals Select File gt Totals Totals includes cumulative information recorded during training sessions since the last reset Use the Total values file as seasonal or monthly counter of
55. e listed as well 1 Select Set a default exercise to be performed at once or 2 Miew View exercise settings e Shoes bikes Select shoes 1 2 3 bike 1 2 3 or none Only shoes bikes that you have activated in Settings gt Features gt Shoes bikes are listed G If you select a shoe or bike and have also set the GPS function on the GPS will only be used for location and route tracking e Set the GPS function On OFF e Altitude Switch the altitude on or off or calibrate altitude Rec rate Set the recording rate RR data Switch the RR recording on or off e TZ Alarm Switch target zone alarm sounds on or off HR view Choose to view heart rate in beats per minute bpm as a percentage of maximum heart rate HR or as a percentage of heart rate reserve HRR Speed view Choose to view speed in kilometers or miles per hour km h or mph or in minutes per kilometer or mile min km or min mi e Switch the automatic lap function on or off Display Modify the display for further information see Personalize the Training Computer Display page 16 In Reset Erip you can reset the trip distance before starting an exercise session In Location you can check your current location The training computer will pinpoint your location using the latest GPS coordinates Latitude and longitude are expressed in degrees and minutes Number of satellites visible on lowest row G To further analyze the
56. e quide to change zone after a specified time or distance During your workout the training computer will alert you when changing zones Timers Set a timer for the zone minutes and seconds and press OK Or e Distances Set the distance for the zone and press OK Or Uff Select off for timers and distances and press OK Once you have defined the first zone Zone 1 DK is displayed For more than one exercise zone repeat steps 2 and 3 until all zones are defined When the exercise is ready New exercise added is displayed The new exercise NewExe is stored in the Exercises menu where you can select it during your next workout Rename the exercise by selecting Rename from the list Create a New Exercise without Zones If you create a new exercise without zones you can use timers or distances to guide your training Select Settings gt Exercises gt Add new 1 Number of zones Set the number of zones to 2 Guide type Choose to sound a timer during workout reminding you to drink for example or set a distance for following lap times without recording them Timers Number of timers Choose the number of timers 1 3 for the session Press OK Timer 1 Define minutes and seconds for the timer and press OK Or Distances Number of distances Choose the number of distances 1 3 for the session Press OK Distance 1 Enter the distance s and press OK Repeat step 2 until you have defined timers or distances W
57. eal or smoking 2 3 hours prior to testing e Avoid heavy physical exertion alcohol and pharmacological stimulants on the test day and the previous day e You should be relaxed and calm Lie down and relax for 1 3 minutes before starting the test Before the Test Wear the Heart Rate Sensor For further information see Wear the Heart Rate Sensor page 13 Enter User Information Select Settings gt User To carry out the Polar Fitness Test enter your personal user information and long term physical activity level in User settings Set HRmax p On If you want to obtain your predicted maximum heart rate value turn HR p Select Test gt Fitness gt HR max p gt On Tests 45 ENGLISH Performing the Test Select Test gt Fitness gt Start gt Fitness Test Lie Down The fitness test begins in five seconds Arrows indicate that the test is ongoing Stay relaxed and limit body movements and communication with other people If you have not set your long term physical activity level in User Settings Set your personal activity level is displayed Select Top High Moderate or Low For further information on activity levels see User Settings page 37 If your training computer does not receive your heart rate at the beginning or during the test the test fails and Test Failed check WearLink is displayed Check that the heart rate sensor electrodes are wet and that the textile strap is snug enough and start the test again
58. eed so far Inclinometer Uphill downhill steepness in percentages and grades Estimates uphill or downhill inclination in numerical form helping you to adjust cycling effort accordingly Information on the display Polar cadence sensor Symbol Explanation W I N D required Cadence Measures the speed at which you turn the cranks of your A bicycle i e cadence in revolutions per minute rpm Avg Cadence aus The average cadence Fone pointer cadence If the cadence symbol is not visible and or an alarm sounds you are outside the target cadence zone limits Training 19 ENGLISH Button Functions During Exercise Record a Lap Press OK to record a lap The display will show Lap number Average heart rate of the lap Lap time If a speed sensor is activated the following will also appear Lap number Lap distance Average speed pace of the lap Lock a Zone When training without preset target zones you can lock your heart rate to the current sport zone This way if you did not preset target zones before starting the exercise you can do it on the go during a session To lock unlock the zone press and hold OK During programmed exercises Press and hold OK and select Lock zone Unlock zone from the Lap menu If for example you are running with a heart rate of 130 bpm which is 75 of your maximum heart rate and matches sport zone 3 you can press and hold OK to lock your
59. eference Shvartz E Reibold RC Aerobic fitness norms for males and females aged 6 to 75 years a review Aviat Space Environ Med 61 3 11 1990 Fitness Test Trend Select Test Fitness Trend In the Trend menu you can see how your Ownindex value has been developing Up to 16 Ownlndex values and respective dates are included in the display When the test trend file becomes full the oldest result is automatically deleted The most recent test date a graph of your OwnlIndex results and the latest Ownindex value are displayed Scroll UP or DOWN to view other values Delete Ownindex Value Select Test Fitness Trend Select the value you wish to delete and press and hold LIGHT gt Delete value No Ues is displayed Confirm with OK Analyzing Ownlndex Results with Software Downloading test results to the software offers you the possibility of analyzing results in various ways as well as accessing more detailed information about your progress The software also allows you to make graphical comparisons with previous results Tests 47 ENGLISH Polar OwnOptimizer Fitness Ortimizer Test General 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 as a result
60. end See how your OwnOptimizer value has been developing in the Trend menu It includes 16 of your latest OwnOptimizer values and the dates when the results were recorded When the trend file becomes full the latest result automatically replaces the oldest one The most recent test date a graphical trend of your results and the latest value are displayed Press OK to see the written description of the result Scroll UP or DOWN to view other values Delete OwnOptimizer Value Select Test gt Optimizer gt Trend Select the value and press and hold LIGHT Delete value NoYes is displayed Confirm with OK Reset the Trend File Select Test gt Optimizer gt Reset You can reset the OwnOptimizer test period All the test results will be deleted from the memory When taking the test after a 365 day test period or for the first time in 30 days Reset test period is displayed Analyzing Results with Software 50 Tests ENGLISH Downloading test results to the software offers you the possibility of analyzing results in various ways as well as accessing more detailed information about your progress The software also allows you to make graphical comparisons with previous results Tests 51 ENGLISH 10 USING NEW HEART RATE SENSOR Teach a New Heart Rate Sensor If you purchase a new heart rate sensor it has to be introduced to the training computer This is called teaching and takes only a few seconds Teaching ensures that your
61. ent of parasympathetic overtraining requires a long history of heavy training volumes To recover from a state of parasympathetic overtraining you have to recover body balance completely Recovering may take several weeks You should not exercise instead rest completely for most of the recovery period You can possibly have a few days with some light aerobic training in short sessions and only occasionally include short high intensity sessions You can also consider doing other than your main sport However it should be one you are familiar and comfortable with Monitor your recovery by performing the OwnOptimizer Test 2 3 times a week Once you feel you have recovered your body balance and your result shows Normal State or Good recovery preferably more than once you can then consider resuming training Once you start training again begin a new testing period with new baseline measurements G Before you radically change your training program consider your OwnOptimizer results together with your subjective feelings and any symptoms you may have Repeat the OwnOptimizer test if you are unsure of the standardized conditions An individual test result can be affected by several external factors such as mental stress latent illness environmental changes temperature altitude and others You should update the baseline calculations at least once a year when you start a new training season OwnOptimizer Trend Select Test gt Optimizer gt Tr
62. eod ark eser sie vor nario era ane cede M alter ete 32 Measuring Wh lSiz r Annee ee vs botas 33 Polar G3 G5 GPS Sensor W N Di ane va levies Seed eda de ne ner 33 NE ee lated iar belii Graii tee CA RE hab ote pitt tn 34 Recording Rates etie i e iol M me I E ers d ce mated EUM II E Mer a 34 RR Data a mince ty be ra 37 Speed View 5 cet itis ae ek ne NS Pl ie lO octal Ot he Jom e 37 Automatic Lap Recording apanas nas Se thn teed can ant Wide Ride M ta 37 Heart Rate nee eee Se 37 SPO ZONES itr ER ra tdi dde MAR Ra te a date sterii Acad sie NIME 37 User Settings si DLE ove sench en seas Semen dees 37 General Settings ortin aee enen ara aaa aa a aa aea Ea a Eaa aE aaea EN aa a RE E A aa radara EEn 38 ENGLISH SOUNG deiode eot dev ee drtasd v beide A E 38 39 Uni cce LE 39 Language 2o Means ERE ra RU Em elu de Gold sid eie NE IRR ON Ed i teda Mean eie 39 NI 39 Watch Settings a enii aeaa aa IO EEUU 39 Reminder ses viae coit doleat nantes Ronnie s ext feas a EE E A lae tentes 39 Evente ried MS 40 AA
63. ercise name After Training 23 ENGLISH Agraphic bar representing an exercise session The height of the bar indicates exercise duration This shows the variation of your sessions in graphical form The date the exercise session was performed The information that can be viewed a d below depends on exercise type and and settings e g if your exercise does not include phases phase information will not be seen Scroll the exercise bars with UP or DOWN and press OK to view 6 55 18 122 n inc U FLI Basic P Srort Basic run T Time in Phases Aus 00 05 30 Best 8 1834 kcal 21 65 km 15 Combined a Basic a Basic Select File gt Exercise log gt Basic b Sport zones Select File gt Exercise log gt Sport zones Phases Select File gt Exercise log gt Phases d Laps Select File gt Exercise log gt Laps d Multisport summary A multisport summary is attached to each exercise file that is a part of a combined exercise Select File gt Exercise log gt Multisport summary Select File gt Exercise log gt Basic 6 55 18 Basic 12 24 km U FU Name of exercise Starting time Distance Duration 3 53 03 05 or speed sensor W I N D required Press OK and scroll with UP or DOWN to view 24 After Training P Heart rate 160 122 Hish 15e
64. ery contact an authorized Polar Service Center 60 Customer Service Information ENGLISH Changing Training Computer Battery To change the training computer battery you need a coin and battery CR 2032 Using the coin open the battery cover by pressing slightly and turning counter clockwise 2 Remove the battery cover The battery is attached to the cover which should be lifted carefully Remove the battery and replace it with a new one Be careful not to damage the threads of the back cover 3 Place the positive side of the battery against the cover and negative side toward the training computer 4 The sealing ring of the battery cover is also attached to the cover Replace the sealing ring if it is damaged Before closing the battery cover make sure that the sealing ring is undamaged and is placed correctly in its groove 5 Put the battery cover in its place and turn the cover clockwise with a coin to CLOSE position Make sure that the cover is closed properly 2b Excessive use of the backlight drains the training computer s battery more rapidly In cold conditions the low battery indicator may appear and disappear again when you return to a warmer environment To ensure the maximum lifespan of the battery cover open it only when changing battery When changing the battery make sure the sealing ring is not damaged in which case you should replace it with a new one Battery kits with sealing rings are availab
65. esponds to exercise intensity depending on factors such as fitness and recovery levels as well as environmental factors It is important to look out for subjective feelings of fatigue and to adjust your training program accordingly A simple way of making use of the sport zones is to work with target heart rate zones For further instructions see Plan Your Training page 9 After the exercise exercise duration is displayed in sport zones Access the Weekly display to see in which sport zones you have been exercising and for how long The Polar ProTrainer 5 offers up to 10 sport zones to better serve your training needs and heart rate reserve OwnZone Training Your training computer determines automatically an individual and safe exercise intensity zone your OwnZone The unique Polar OwnZone defines your personal training zone for aerobic training The function guides you through your warm up and takes your present physical and mental condition into account For most adults OwnZone corresponds to 65 85 of maximum heart rate OwnZone can be determined in 1 5 minutes during a warm up period by walking jogging or doing some other sport The idea is to start exercising slowly at a light intensity and to gradually increase intensity and heart rate OwnZone is developed for use by healthy people Some health conditions may cause heart rate variability based OwnZone determination to fail These conditions include high blood pressure cardiac
66. ess OK Then calibrate the sensor by choosing either alternative 1 Press and hold LIGHT to go to Settings Or 2 Press STOP once Select Settings Select Calibrate gt Correct lap gt Set true lap distance Fix the displayed lap distance with the distance you just ran and press OK Calibration complete and the factor are displayed The sensor is now calibrated and ready for action Set Calibration Factor Manually The calibration factor is calculated as a ratio of the actual distance to the uncalibrated distance Example you run 1200m the training computer shows a distance of 1180m the calibration factor is 1 000 Calculate the new calibration factor as follows 1 000 1200 1180 1 017 The measuring range for the factor is 0 500 1 500 There are four options for setting the calibration factor l Before exercise Select Settings gt Features gt Shoes bikes gt Shoe 1 2 3 gt Calibrate Set the Calibration factor and press OK The sensor is now calibrated 2 During exercise by pausing exercise recording Start exercising by pressing OK twice in the time display Press STOP once and the exercise recording is paused Select Settings gt Calibrate gt Set Factor Set the Calibration factor and press OK The sensor is now calibrated Continue exercise recording by pressing OK 3 During exercise without pausing exercise recording Start exercising by pressing OK twice in the time display Press and hold LIGHT to get to Se
67. est again after one or two resting or easy training days Overreaching 7 Your OwnOptimizer result indicates that you have had a very intensive training period for several days or weeks Your heart rate has continuously remained at a high level This seriously indicates that you should Tests 49 ENGLISH have a complete recovery period The longer you have trained intensively the longer the recovery period required to recover Perform the test again after at least two days of recovery Sympathetic Overtraining 8 Your OwnOptimizer result indicates that you have had a very intensive training period for several days or weeks and your recovery has not been sufficient This has resulted in a state of overtraining To return to a normal training state rest for a carefully monitored recovery period Follow your recovery by performing the OwnOptimizer Test 2 3 times a week Parasympathetic Overtraining 9 Your heart rate has stayed at a low level which is generally interpreted as a sign of a good recovery However other parameters indicate parasympathetic overtraining You may have trained with high volumes for a long time and recovery may not have been sufficient Check for other signs of overtraining such as decreased performance increased fatigue mood disturbances sleeping problems persistent muscle soreness and or a feeling of being burnt out or stale You may also have been subjected to other stresses In general the developm
68. etailer manufacturer e f you have done all of the above mentioned actions and the message still appears and heart rate measurement does not work the battery of your heart rate sensor may be empty For further information see Care and Maintenance page 60 New WearLink Found Teach new Wearlink is displayed If you have purchased a new heart rate sensor as an accessory it will have to be introduced to the training computer For further information see Teach a New Heart Rate Sensor page If the heart rate sensor you are using is included in the product set and the text appears on the display the training computer may be detecting the signal of another heart rate sensor In that case make sure you are wearing your own heart rate sensor that the electrodes are moistened and that the heart rate sensor strap has not loosened If the message still appears the battery of your heart rate sensor is empty For further information see Care and Maintenance page 60 sensor calibration failed is displayed Calibration did not succeed and you need to re calibrate Calibration fails if you move during the process Once you reach lap distance stop running and stand still for calibration The range of the calibration factor during manual calibration is 0 500 1 500 If you have defined the calibration factor below or above these values calibration fails Customer Service Information 65 ENGLISH Teach new sensor is displayed
69. eted CE This product is compliant with Directives 93 42 EEC 1999 5 EC and 2011 65 EU The relevant Declaration of Conformity is available at www polar com support Regulatory information is available at www polar com support This crossed out wheeled bin marking shows that Polar products are electronic devices and are in the scope of Directive 2002 96 EC of the European Parliament and of the Council on waste electrical and electronic equipment WEEE and batteries and accumulators used in products are in the scope of Directive 2006 66 EC of the European Parliament and of the Council of 6 September 2006 on batteries and accumulators and waste batteries and accumulators These products and batteries accumulators inside Polar products should thus be disposed of separately in EU countries 4 This marking shows that the product is protected against electric shocks ENGLISH 11 Compliance Statement Canada Polar Electro Oy has not approved any changes or modifications to this device by the user Any changes or modifications could void the user s authority to operate he equipment Polar Electro Oy n a approu aucune modification apport e l appareil par l utilisateur quelle qu en soit a nature Tout changement ou toute modification peuvent annuler le droit d utilisation de l appareil par utilisateur Industry Canada IC regulatory information Under Industry Canada regulations this radio ransmitter ma
70. gned to indicate the level of physiological strain and recovery during and after exercise session It displays performance indicators and environmental conditions such as altitude and temperature It also measures speed and distance when used with s3 s3 stride sensor cycling speed sensor G3 G5 GPS sensor running cadence when used with s3 s3 stride sensor cycling cadence when used with a cadence sensor and location data when used with a G3 G5 GPS sensor No other use is intended or implied The Polar training computer should not be used for obtaining environmental measurements that require professional or industrial precision Furthermore the device should not be used to obtain measurements when engaged in airborne or underwater activities The 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 below Please note that these definitions do not necessarily apply to products of other manufacturers Water resistant characteristics Protected against wash splashes sweat raindrops etc Not suitable for swimming Suitable for bathing and swimming Suitable for swimming and snorkeling without air tanks Marking on case back Water resistant Water resistant 30 m 50 m Water resistant 100 m These c
71. gt AutoCalib gt On OFF When automatic calibration is on the last altitude value stored in the training computer s memory is applied when exercising This feature is especially useful if you always start a session in the same environment If automatic calibration fails you are not in the usual environment and will need to calibrate the altitude manually Altitude calibrated to xx indicates that calibration has succeeded If Altitude calibration Failed is displayed re calibrate the altitude Recording Rate Select Settings gt Features gt Rec rate gt 1 2 5 15 sec The training computer can store your heart rate speed pace and altitude in 1 2 5 15 or 60 second intervals longer interval gives you more recording time while shorter interval allows you to record more heart and other data This enables accurate data analysis using the software A shorter recording rate consumes the memory of the training computer more rapidly The remaining recording time is displayed on the lower row when setting the rate Default recording rate is 5 seconds When less than 30 minutes of maximum recording time is left the recording rate changes automatically to longer recording time 1s gt 2s gt 5s gt 15s gt 60s This will maximize the time to record exercise data When the session ends the current recording rate remains as default The following table shows the maximum recording times for each recording rate Note t
72. h benefits For example it helps in decreasing high blood pressure and your risk of cardiovascular diseases and stroke If you want to improve your aerobic fitness it takes on average six weeks of regular training to see a noticeable change in your Ownindex Less fit individuals see progress even more rapidly The better your aerobic fitness the smaller the improvements in your Ownindex Aerobic fitness is best improved by exercise types that use large muscle groups Such activities include running cycling walking rowing swimming skating and cross country skiing To monitor your progress start by measuring your Ownindex a couple of times during the first two weeks in order to get a baseline value and then repeat the test approximately once a month With the Polar Fitness Test you can also calculate the predicted maximum heart rate value HR max P The HRmax P score predicts your individual maximum heart rate more accurately than the age based formula 220 age For further information on HR max see User Settings page 37 To make sure the test results are reliable the following basic requirements apply You can perform the test anywhere at home at the office at a health club provided the testing environment is peaceful There should be no disturbing noises e g television radio or telephone and no other people talking to you e Always take the test in the same environment and at the same hour e Avoid eating a heavy m
73. haracteristics also apply to Polar heart rate sensors marked Water resistant Frequently Asked Questions What should do if the battery symbol and Battery Low is displayed The low battery indicator is usually the first sign of an expired battery However in cold conditions the low battery indicator may appear The indicator will disappear as soon as you return to a normal temperature When the symbol appears the training computer sounds and backlight are automatically deactivated For further information on changing the battery see Care and Maintenance page 60 64 Customer Service Information ENGLISH not know where am in the menu Press and hold STOP until the time of day is displayed there are no reactions to any buttons Reset the training computer by pressing all the buttons simultaneously for two seconds until the display fills with digits Press any button and set the time and date in Basic Settings after the reset All other settings are saved Skip the rest of the settings by pressing and holding STOP the heart rate reading becomes erratic extremely high or shows nil 00 Make sure the heart rate sensor strap has not loosened during exercise Make sure the textile electrodes in the sports apparel fit snugly Make sure that the electrodes of the heart rate sensor sports apparel are moistened Make sure the heart rate sensor sports apparel is clean e Strong electromagnetic signals
74. hat recording rate might change when there is less than 30 minutes of recording time left 34 Settings ENGLISH RR data Speed Cadence S3 S3 GPS Altitude Recording Rate 15 25 55 155 605 TO Uo O O dne Mo On ab Omm 20min di 2 od Bib xd CURES E di 2 on OM NECS TOU On O un qs Aomin d m tomin di aH 2 IM OO c ui of on D Seats dune mun 2n on n DNE Occ Ed TO o O mn SOmin 30min Mo o On mn Somin 30min Comm 30min ui un oit d e i ui n B Sens VO 8 mn Somin 30min Com 30min VO OM On qus 20min 20m of oit d Ju oit d TO mn Aomin d m lOmin on on 2 of EP P E E i On 9n Gi COE s n n xi of NE s Settings 35 ENGLISH RR data Speed Cadence S3 S3 GPS Altitude Recording Rate 15 25 55 155 605 N 0f 30min 30min 30min 30min On 20min mn 30min SO d of gn G F CUR nit on gn s N on Somin 20min 20min 40min on n 2 EP ms v Ht on on a E
75. he basic information view press DOWN to see Sport zones information Srort zone Press OK and scroll UP or DOWN to view time spent in each sport zone Here the variation of your sessions is presented in graphical form Press STOP to return to the Sport zones information view c Phases Basic run T Time Select File gt Exercise log gt Phases The Phases menu is displayed only if the exercise is created with the software and includes phases In the Sport zones information view press DOWN to view Phases information You can view each phase separately Scroll data of an individual phase by pressing OK Compare phases by pressing UP or DOWN Work Time Time Phase name 00 25 46 6 Split time np 1040 Duration of current phase Heart rate in beats per minute bpm alternating with a percentage of maximum heart rate 76 or as a percentage of heart rate reserve Maximum heart rate Average heart rate PE 1 Heart rate Max 1 5 AE After Training 27 ENGLISH HR differ The difference between heart rate at the beginning and end of the 25 phase Current heart rate in beats per minute bpm alternating HE Bn with a percentage of your maximum heart rate or as a percentage of heart rate reserve Increased HR If heart rate was lower at the beginning of the phase than it was at the end the training computer will show the difference in heart rate heart rate at the end minus heart
76. heart rate into this zone Sport zone3 Locked 70 79 is displayed An alarm sounds if you are below or above the sport zone if the target zone alarm function is on Unlock the sport zone by pressing and holding OK again Sport zone3 Unlocked is displayed Using the software you can also base ZoneLock on your speed pace or cadence For further information see software help Optional sensor required Zoom the Display Press and hold UP to zoom into the upper row and DOWN to zoom into the middle row Return to the normal display by pressing and holding the buttons again Illuminate the Display Night mode To illuminate your display press LIGHT during the exercise Night mode is turned on and the display illuminates automatically when any button is pressed or exercise phase is changed View Quick Menu Press and hold LIGHT Settings is displayed You can change certain settings without pausing the exercise recording The contents of this menu vary according to exercise type For further information see Settings Prev phase View summary information of the previous phase or repetition displayed when an exercise with phases is created in the software Keulock Lock unlock buttons to prevent accidental button presses e TZ Alarm Turn target zone alarm sound on off e Change zone Switch target zones displayed when you have defined multiple target zones except when exercise with phases is created with the soft
77. hen the exercise is ready New exercise added is displayed The new exercise NewExe is stored in the Exercises menu where you can select it during your next workout Rename the exercise by selecting Rename from the list 10 Prepare For Training ENGLISH Calibrate the Polar s3 s3 Stride Sensor W I N D Optional calibration of the s3 s3 sensor improves accuracy of speed pace and distance measurements It is recommended that you calibrate the sensor before using it for the first time if there are significant changes in your running style or if the position of the sensor on the shoe is dramatically changed e g if you have new running shoes You can calibrate the sensor by running a known distance or by setting the calibration factor manually You can calibrate 53 53 sensor for each shoe setting Calibrate Sensor by Running a Distance on the fly calibration You can calibrate the sensor at any phase of your exercise with lap distance correction provided you are not exercising with distance based targets Just run a known distance preferably more than 1000 meters Make sure the sensor function in the training computer is on Settings gt Features gt Shoes bikes gt Shoes 1 273 gt On In time mode press OK once Select Settings gt Shoes bikes gt Shoes 1 23 Then select Start and start running When you are in a starting point of a known lap distance press OK When you have run the whole lap distance pr
78. in chemicals known to the State of California to cause cancer birth defects or reproductive harm This notice is provided in accordance with California s Proposition 65 More information http www polar com regulatory information Optional s3 s3 stride sensor W I N D required Technical Specifications Training computer Battery life Battery type Battery sealing ring Operating temperature Wrist band and buckle material Back cover Watch accuracy Accuracy of heart rate monitor Heart rate measuring range Current speed display range Altitude display range Ascent Descent resolution Training computer limit values Maximum files Average 1 year 1h day 7 days week CR2032 O Ring 20 0 x 1 1 material silicone 10 C to 50 C 14 F to 122 F Polyurethane stainless steel Polyamide stainless steel complying with the EU Directive 94 27 and its amendment 1999 C 205 05 on the release of nickel from products intended to come into direct and prolonged contact with the skin Better than 0 5 seconds day at 25 C 77 F temperature 1 bpm whichever larger Definition applies to stable conditions Stride sensor 0 36 km h or 0 22 3 mph cadence 0 255 rpm G3 G5 GPS sensor 0 250 km h or 0 155 3 mph Speed sensor 0 127 km h or 0 78 9 mph Cadence sensor 15 200 rpm 550 9000 m 1800 ft 29500 ft The Polar wrist unit calculates altitude by using the standard average altitud
79. ing include both light and intensive training sessions and recovery days Training Effect 3 Your heart rate is higher than average You may have exercised intensively in the previous days You have two choices 1 rest or train lightly for one or two days or 2 continue intensive training for one or two days and then recover well Other sources of stress such as the beginning of a fever or an attack of the flu can result in the same kind of response Steady State 4 Your heart rate has continuously been at a normal level for a long time now Effective training requires both heavy training and good recovery and this should cause variation in your heart rate results Your OwnOptimizer result indicates that you have not had very intensive training or good recovery for a while Perform the test again after a rest or light training day If the recovery is effective your result should show Good recovery Stagnant State 5 Your heart rate is still at a normal level and this has continued for a long time The result indicates that your training has not been intensive enough to develop optimally To improve your condition effectively you should now include more intense or longer exercise sessions in your program Hard Training 6 Your heart rate has been higher than average several times You may have trained hard on purpose The result indicates overloading and you should try to recover well now To monitor your recovery perform the t
80. ing ensures that your training computer receives signals from your sensor only and enables disturbance free exercise in a group If you have purchased the sensor and the training computer as a set the sensor has already been taught to work together with the training computer You just need to activate the sensor in your training computer When you activate a sensor in feature settings Teach new sensor is displaeyd You can teach a new sensor by selecting Yes Select No if the sensor has already been taught G To teach a separately purchased H3 heart rate sensor see Teach a New Heart Rate Sensor page Exercise kFeatures Settinas Polar s3 s3 Stride Sensor W I N D To activate the stride sensor in your training computer select Settings gt Features gt Shoes bikes gt Shoe 1 2 3 gt On Teach new sensor is displayed e f your sensor is already taught select No e f your sensor has not been taught yet select Yes G Before teaching make sure that there are no other s3 s3 stride sensors or G3 G5 GPS sensors nearby 40 m 131 ft The sensor should be within 1 5 meters 5 ft of the training computer Before entering a running event for example make sure to perform the teaching process at home first This is to prevent interference due to the long range data transmission To return to time mode press and hold the STOP button Polar Cycling Speed Sensor W I N D To activate the speed sensor in your training c
81. ining an essential part of any training program Exercise sessions in this zone are easy and aerobic Long duration training in this light zone results in effective energy expenditure Progress will require persistence Aerobic power is enhanced in sport zone 3 The training intensity is higher than in sport zones 1 and 2 Background Information 53 ENGLISH but still mainly aerobic Training in sport zone 3 may for example consist of intervals followed by recovery Exercising in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles If your goal is to compete at top potential you will have to train in sport zones 4 and 5 In these zones you exercise anaerobically in intervals of up to 10 minutes The shorter the interval the higher the intensity Sufficient recovery between intervals is very important The training pattern in zones 4 and 5 is designed to produce peak performance The Polar sport zones can be personalized by using a laboratory measured HR max value or by taking a field test to measure the value yourself When exercising in a sport zone try to make use of the entire zone The mid zone is a good target but keeping your heart rate at that exact level all the time is not necessary Heart rate gradually adjusts to training intensity For instance when crossing from sport zone 1 to 3 the circulatory system and heart rate will adjust in 3 5 minutes Heart rate r
82. is still on the TZ Alarm will still function Keylock Define keylock settings Select Settings gt General gt Keylock gt Manual Automatic Keylock prevents accidental button presses Manual Activate the manual keylock To turn keylock on off press and hold LIGHT for at least one second Automatic Keylock is activated in time mode when buttons have not been pressed for one minute Units Set preferred units in the training computer Select Settings gt General gt Units gt Kg cm km or Language Select language Select Settings gt General gt Language gt English Deutsch Espa ol Fran ais Italian Sleep Activate the sleep function Select Settings gt General gt Sleep gt Activate sleep mode gt Yes Activating the sleep mode will help save the battery when the training computer is out of use for a long period of time The watch alarm will still function in sleep mode Awaken the training computer Press any button gt Turn display on gt Yes No Yes the training computer is activated the training computer returns to sleep mode G You can change settings easily by using the software For further information see software help Watch Settings General Match Settinas Reminder Set a reminder to remind you of different tasks or exercises Select Settings gt Watch gt Reminders gt Add new e Date Enter the date of the task dd day mm month yy
83. le 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 Keep batteries away from children If swallowed contact a doctor immediately Batteries should be properly disposed of according to local regulations Changing Polar H1 H2 H3 Heart Rate Sensor 2 d Batter 4 Cw 1 Lever the battery cover open by using the clip on the strap 2 Remove the old battery from the battery cover with a suitable sized small ridgid stick or bar such as a toothpick A non metal tool is preferable Be careful not to damage the battery cover N 3 Insert the battery inside the cover with the negative side outwards Make sure the sealing re ring is in the groove to ensure water resistance 4 Align the ledge on the battery cover with the slot Customer Service Information 61 ENGLISH on the connector and press the battery cover back into place You should hear a snap Changing Polar WearLink Heart Rate Sensor Battery 1 Using a coin open the battery cover by turning it counterclockwise to OPEN 2 Insert the battery inside the cover with the negative side outwards Make sure the sealing ring is in the groove to ensure water resistance 3 Press the cover back into the connector 4 Use the coin to turn the cover clockwise to CLOSE A Danger of explosion if the battery is replaced wi
84. m the wrist unit memory Optional s3 s3 stride sensor W I N D required Limited International Polar Guarantee This guarantee does not affect the consumer s statutory rights under applicable national or state laws in force or the consumer s rights against the dealer arising from their sales purchase contract This limited Polar international guarantee is issued by Polar Electro Inc for consumers who have purchased this product in the USA or Canada This limited Polar international guarantee is issued by Polar Electro Oy for consumers who have purchased this product in other countries e Polar Electro Oy Polar Electro Inc guarantees the original consumer purchaser of this device that the product will be free from defects in material or workmanship for two 2 years from the date of purchase The receipt of the original purchase is your proof of purchase The guarantee does not cover the battery normal wear and tear damage due to misuse abuse accidents or non compliance with the precautions improper maintenance commercial use cracked broken or scratched cases displays armband elastic strap and Polar apparel 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 e Items purchased second hand are not covered by the two 2 year warranty unless otherwise stipulated by local law During the guarantee period
85. mpass To avoid interference it is recommended to wea r your compass on one arm and your G5 with the training computer on the other arm Do not place credit cards or other storage media near G5 because information may be erased 8 ENGLISH magnetic stored on them Service During the warranty period service the product at an authorized Polar Service Center only The warranty does not cover damage caused by unauthorized service See Limited International Polar Guarantee For contact information and all Polar Service Center addresses visit www polar com support and country specific websites Technical Specifications Transfer frequency 2 4 GHz Battery type 500 mAH Li Pol rechargeable battery Operating time approximately 20 hours Operating temperature 10 C to 50 C 14 F to 122 F Accuracy Distance 2 Accuracy Speed 2km h Samplerate 1 sample sec Water resistance IPX7 Armband material with a pressure washer Polyurethane 50 Neoprene 25 Nylon 25 stainless steel Not suitable for bathing or swimming Protected against wash splashes and raindrops Do not wash ENGLISH 9 Limited International Polar Guarantee 10 statutory rights under applicab aws in force or the consumer dealer arising from their sales This limited Polar internationa purchased this product in the imited Polar international guar Polar Electro Oy for
86. mputer or the software programmed exercise downloaded from the software and a training view have their own displays that cannot be modified In time mode select OK gt Settings gt Display gt Edit Select the display you want to change by pressing UP or DOWN and press OK Set the information for the blinking upper row with UP or DOWN and press OK The information available depends on the features that are activated For further information see Feature Settings page 32 Repeat the same to change the middle and lower rows Each display is named after the information shown on the lower row To return the default settings of the display press and hold LIGHT when the rows are blinking Activate Titles to view help texts while changing displays during exercise In time mode select OK gt Settings gt Display gt Titles Information on the display Symbol Explanation Time of day Time of day Countd timer Countdown timer Lap time Lar Lap number and lap es time Stopwatch Ci Total duration of the exercise so far Heart rate Current heart rate Average heart rate Average heart rate v of the exercise so far Calories Expended calories od Expended calories per hour Zone pointer heart rate If the heart symbol is not visible and or EE e 4 an alarm sounds your heart rate is outside the target zone 16 Training ENGLISH Information on the display Symbol Explanation Zone
87. n your training computer After selecting the exercise the following options are displayed Select the desired option and press OK 1 Select the exercise as a default exercise The next time you train your training computer will offer this exercise as a default 2 View the exercise settings Scroll UP or DOWN to view a Basic exercise with 1 3 exercise zones target heart rate zone speed pace or cadence limits for each zone timer distance for the zone or b Exercise created with the software name description target exercise time Press and hold LIGHT to view the exercise phases and chosen sport profile 3 Edit Basic or wnZone exercise according to personal requirements You can also edit an exercise created with the training computer For further information see Create New Exercises page 9 If you created an exercise with the software that includes phases you cannot edit them with the training computer 4 Rename Basic Interval or other exercise created with the training computer 5 Default Return to default settings of Basic Interval or OwnZone exercise 6 Delete exercises created with the training computer or the software Create New Exercises Create a New Exercise with Zones Create your own exercises with the training computer You can create more diversified exercises by using Polar ProTrainer 5 For further information see software help Select Settings Exercises Rdd new Prepare For Training 9
88. nce There are two ways to run faster moving your legs at a higher cadence or taking longer steps Elite long distance runners typically run with a high cadence of 85 95 On uphills typical cadence values are lower On downhills they are higher Runners adjust stride length to gather speed stride length increases as speed increases Yet one of the most common mistakes novice runners make is over striding The most efficient stride length is the natural one the one that feels most comfortable You will run faster in races by strengthening your leg muscles so they take you forward with a longer stride You should also work on maximizing cadence efficiency Cadence does not progress easily but if properly trained you will be able to sustain it throughout your runs and maximize your performance To develop cadence the nerve muscle connection needs to be trained and reasonably frequently A session of cadence training a week is a good start Incorporate some cadence work into the rest of your week During long easy runs you could include some faster cadence every now and then When training for longer running events 1 Marathon Marathon or longer it may be helpful to monitor cadence A low cadence at expected race pace can cause problems later in the event as your legs tire 56 Background Information ENGLISH One way around this is to work on increasing leg speed at expected race pace You can set your training computer to show pace an
89. of high training volumes instead of improvement Polar OwnOptimizer is an easy and reliable way to determine whether your training program is optimally developing your performance Polar OwnOptimizer is developed for use by healthy adults Polar OwnOptimizer is a modification of a traditional orthostatic overtraining test It is a perfect tool embedded in the training computer for everyone training regularly at least three times a week for fitness improvement or to reach competitive targets This feature is based on heart rate and heart rate variability measurements taken during an orthostatic test standing up from relaxed resting 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 in the long run Polar OwnOptimizer is based on regular long term measurements 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 wrist unit saves the heart rate values and compares them to the previous values registered Before the Test Baseline Tests When you use 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 sh
90. omputer select Settings gt Features gt Shoes bikes gt Bike 1427 3 gt On gt Speed gt On Teach new sensor is displayed e f your sensor is already taught select No e To teach a new sensor make sure that there are no other speed sensors nearby 40 m 131 ft and then select Yes After selecting Yes rotate the wheel a few times to activate the sensor The flashing red light indicates that the sensor is activated Completed is displayed once the teaching process is over The training computer is now ready to receive speed and distance data To return to time mode press and hold the STOP button G Wheel size settings are a prerequisite for correct cycling information For more information on measuring the wheel size see Measuring Wheel Size Polar Cadence Sensor W I N D To activate the cadence sensor in your training computer select Settings gt Features gt Shoes bikes gt Bike 1 2 3 gt On gt Cadence gt On Teach new sensor is displayed e f your sensor is already taught select 32 Settings ENGLISH To teach a new sensor make sure that there are no other cadence sensors nearby 40 m 131 ft and then select Yes After selecting Yes Start test drive is displayed Rotate the crank a few times to activate the sensor The flashing red light indicates that the sensor is activated Completed is displayed after the teaching has been finished The training computer is now ready to receive cadence data To
91. ot press the buttons of the training computer under water Using the training computer in excessive rainfall may also cause interference Minimizing Risks When Exercising Exercise may include some risk Before beginning a regular exercise program it is recommended that you answer the following questions concerning your health status If you answer yes to any of these questions we recommend that you consult a doctor before starting any training program Have you been physically inactive for the past 5 years you have high blood pressure or high blood cholesterol Are you taking any blood pressure or heart medication Do you have a history of breathing problems Do you have symptoms of any disease Are you recovering from a serious illness or medical treatment 62 Customer Service Information ENGLISH Do you use a pacemaker or other implanted electronic device Do you smoke e Are you pregnant Note that in addition to exercise intensity medications for heart conditions blood pressure psychological conditions asthma breathing etc as well as some energy drinks alcohol and nicotine may also affect heart rate It is important to be sensitive to your body s responses during exercise If you feel unexpected pain or excessive fatigue when exercising it is recommended that you stop the exercise or continue at a lighter intensity Note If you are using a pacemaker you can use Polar training
92. ould include tests taken after a training day and after recovery days Monitoring 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 both 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 in a very irregular training period If you take a break from exercise for 14 days or longer the baseline tests should be performed again Performing the Test The test should always be taken in standardized similar conditions in order to get the most reliable results It is recommended that you take the test in the morning before breakfast The following basic requirements apply e Wear the heart rate sensor You should be relaxed and calm You can be seated in a relaxed position or lying in bed The position should always be the same when you do the test The test can take place anywhere at home in the office at a health club as long as the test environment is peaceful There should be no disturbing noises for example television radio or telephone or other people talking to you e Avoid eating drinking and smoking 2 3 hours prior to the test Performing the Test Select Test gt Optimizer gt Start gt Optimizer Lie Down Arrows indicate the test is ongoing Do not
93. r Electro Oy The names and logos marked with a 9 symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy Windows is a registered trademark of Microsoft Corporation and Mac OS is a registered trademark of Apple Inc Polar Disclaimer The material in this manual is for informational purposes only The products it describes are subject to change without prior notice due to the manufacturer s continuous development program Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein Polar Electro Inc Polar Electro Oy shall not be liable for any damages losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the use of this material or the products described herein This product is protected by one or several of the following patents US 5486818 GB 2258587 HK 306 1996 WO96 20640 EP 0748185 US6104947 EP 0747003 055690119 DE 69630834 7 08 WO 97 33512 US 6277080 EP 0984719 US 6361502 EP 1405594 US 6418394 EP 1124483 US 6405077 US 6714812 US 6537227 FI 114202 US 6666562 B2 US 5719825 US 5848027 EP 1055158 FI 113614 FI23471 USD49278S USD492784S USD4929998 FI68734 US4625733 DE3439238 GB2149514 HK81289 FI88972 US5486818 DE9219139 8 GB2258587 FR2681493 HK306 1996 FI96380 WO95 05578 EP665947 US5611346 JP356895
94. r before the exercise and define sound type Silent Beep Normal Program off Remove the program from your training computer View your daily program Select Program gt Week view Day view Select Today Exercise view The day view offers an overview of your daily exercises The white bar represents planned exercise time and the black bar represents performed exercise time Daily target exercise time is shown below the bars Press and hold LIGHT to view additional information on the day Targets Summary of targets for the day Calories distance and duration Planned time for sport zones press OK and scroll between sport zones with UP or DOWN Results Summary of results for the day Calories distance and duration Performed time in sport zones press OK and scroll between sport zones with UP or DOWN View your daily exercise 42 Training Program ENGLISH Select Program gt Week view gt Day view gt Exercise view The exercise view shows the following information exercise name description and target duration Press and hold LIGHT to view following information Targets Summary of targets for the training session Calories distance and duration Planned time for sport zones press OK and scroll between sport zones with UP or DOWN Phases Summary of phases for the training session Sport profile View the name of chosen sport profile For further information see software help Reminder Set the
95. re de brouillage et 2 l utilisateur de l appareil doit accepter out brouillage radio lectrique subi m me si le brouillage est susceptible d en compromettre le onctionnement Class B digital device notice This Class B digital apparatus complies with Canadian CES 003 RSS Gen and RSS 210 Cet appareil num rique de la classe B est conforme a norme NMB 003 CNR Gen et CNR 210 du Canada ENGLISH 13 USA Polar Electro Oy has not approved any changes or modifications to this device by the user Any changes or modifications could void the user s authority to operate he equipment FCC regulatory information This device complies with part 15 of the FCC rules Operation is subject to the following two conditions 1 This device may not cause harmful interference and 2 This device must accept any interference received including interference that may cause undesired operation Note This equipment has been tested and found to comply with the limits for a Class B digital device pursuant to part 15 of the FCC Rules These limits are designed to provide reasonable protection against armful interference in a residential installation This equipment generates uses and can radiate radio requency energy and if not installed and used in accordance with the instructions may cause harmful interference to radio communications However there is no guarantee that interference will not occur in a particular installation
96. return to time mode press and hold the STOP button Measuring Wheel Size Select Settings gt Features gt Shoes bikes gt Bike 1 2 3 gt Wheel Wheel size settings are a prerequisite for correct cycling information There are two ways of determining the wheel size of your bike Method 1 Look for the diameter in inches or in ETRTO printed on the wheel Match it to the wheel size in millimeters in the right column of the chart ETRTO Wheel size diameter inches Wheel size setting mm 25 559 26 x 1 0 1884 23 571 650 x 23C 1909 35 559 26 x 1 50 1947 37 622 700 x 356 1958 47 559 26 x 1 95 2022 20 622 700 x 20 2051 52 559 26 x 2 0 2054 23 622 700 x 23C 2070 25 622 700 256 2080 28 622 700 x 28 2101 32 622 700 x 32C 2126 42 622 700 x 40C 2189 47 622 700 x 47C 2220 G Wheel sizes on the chart are advisory as wheel size depends on the wheel type and air pressure Method 2 Measure the wheel manually for the most accurate result Use the valve to mark the point where the wheel touches the ground Draw a line on the ground to mark that point Move your bike forward on a flat surface for one complete rotation The tire should be perpendicular to the ground Draw another line on the ground at the valve to mark a full rotation Measure the distance between the two lines Subtract 4 mm to account for your weight on the bike to get your wheel circumference Enter this value in the cycling computer
97. s unsorted municipal waste 4 ENGLISH Pairing Polar G5 with Training Computer G5 must be paired with your training computer in order to receive speed distance and location data For further information on pairing see the user manual of the training computer in question Please note that pairing may be referred to as teaching in the user manual Wearing the Armband Please follow the pictures on the back cover 1 Encase the G5 into the armband pocket he USB port against the bottom of the pocket Check that the LEDs and the power key are visible through the window 2 Pull the pocket s upper edge over the G5 picture 3 G5 is securely positioned when he pocket s upper edge covers the top of it picture 4 3 Place the G5 and the training computer on he same arm Position the armband around your upper arm or forearm and fasten pictures 5 and 6 Make sure that the POLAR logo on the armband is in an upright position Wearing the GPS Clip Please follow the pictures on the back cover 1 Position the G5 with POLAR logo upright above the clip and snap it in place 1 2 Attach the clip to your clothing on the same side of your body as the arm in which you ENGLISH 5 are wearing your training computer for example to your waistband or belt 2 Check that the clip is attached securely to keep it from falling off accidentally Place it upright so that the POLAR logo is facing upwards enabling the GP
98. s 95 Ownindex is highest in sports that involve large muscle groups such as running and cross country skiing Men Age Years Very low Low Fair Moderate Good Very good Elite 20 24 32 32 37 38 43 44 50 51 56 57 62 gt 62 25 29 lt 31 31 35 36 42 43 48 49 53 54 59 gt 59 30 34 lt 29 29 34 35 40 41 45 46 51 52 56 gt 56 35 39 lt 28 28 32 33 38 39 43 44 48 49 54 gt 54 40 44 lt 26 26 31 32 35 36 41 42 46 47 51 gt 51 45 49 lt 25 25 29 30 34 35 39 40 43 44 48 gt 48 50 54 24 24 27 28 32 33 36 37 41 42 46 gt 46 46 Tests ENGLISH Age Years Very low Low Fair Moderate Good Very good Elite 55 59 22 22 26 21 30 31 34 35 39 40 43 gt 43 60 65 lt 1 21 24 25 28 29 32 33 36 37 40 gt 40 Women Age Years Very low Low Fair Moderate Good Very good Elite 20 24 lt 27 27 31 32 36 37 41 42 46 47 51 gt 51 25 29 lt 26 26 30 31 35 36 40 41 44 45 49 gt 49 30 34 25 25 29 30 33 34 37 38 42 43 46 gt 46 35 39 lt 24 24 27 28 31 32 35 36 40 41 44 gt 14 40 44 22 22 25 26 29 30 33 34 37 38 41 gt 41 45 49 lt 21 21 23 24 27 28 31 32 35 36 38 gt 38 50 54 lt 19 19 22 23 25 26 29 30 32 33 36 gt 36 55 59 lt 18 18 20 21 23 24 27 28 30 31 33 gt 33 60 65 lt 16 16 18 19 21 22 24 25 27 28 30 gt 30 The classification is based on a literature review of 62 studies where was measured directly in healthy adult subjects in the USA Canada and 7 European countries R
99. se press and hold OK Scroll between options with UP or DOWN and select with OK The contents of the lap menu depend on your exercise End phase End current phase and move to the next phase in the exercise Jump to Move to any other phase in your exercise Lock zone or Unlock zone Lock your heart rate or speed pace to a certain sport zone if exercising without preset target zones See Exercise Results Select File Exercise 104 After completing a programmed exercise your training data will be saved under File For further information see Analyze Exercise Results page 23 Optional s3 s3 stride sensor G3 G5 GPS sensor or cycling speed sensor W I N D required 44 Training Program ENGLISH 9 TESTS Polar Fitness Test Test Fitness Ortimizer The Polar Fitness Test is an easy safe and quick way to measure your aerobic cardiovascular fitness at rest The result Polar Ownindex is comparable to maximal oxygen uptake VOo444 which is commonly used to evaluate aerobic fitness Your long term level of physical activity heart rate heart rate variability at rest gender age height and body weight all influence OwnIndex The Polar Fitness Test is developed for use by healthy adults Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body The better your aerobic fitness the stronger and more efficient your heart is Good aerobic fitness has many healt
100. sors are water resistant and can be used in rainy weather Do not expose the training computer to direct sunlight for extended periods such as by leaving it in a car or mounted on the bike mount Avoid hard hits to the training computer and the sensors as these may damage the sensor units Operating temperatures are 10 C to 50 C 14 F to 122 F Service During the two year guarantee warranty period we recommend that you have service other than battery replacement for the heart rate sensor done by an authorized Polar Service Center only The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro For further information see Limited International Polar Guarantee page 66 For contact information and all Polar Service Center addresses visit www polar com support and country specific websites Changing Batteries Have the battery replaced by an authorized Polar Service Center Avoid opening the sealed battery cover To change the batteries of the training computer and heart rate sensor yourself carefully follow the instructions in Changing Training Computer Battery For video tutorials on how to change the batteries go to http www polar com en polar community videos G Before battery change transfer all data from your training computer to Polar Prorainer 5 to avoid data loss For more information see Polar ProTrainer 5 help If you would prefer Polar to replace the batt
101. state of charge Micro USB port D Charging the Battery G5 has an internal rechargable battery which cannot be removed Using the USB to micro USB charger cable that comes with the product set charge G5 via a USB connection on your computer If you want to plug the USB connector to a wall outlet use a USB power adapter 1 Plug the micro USB connector into the USB port in G5 picture 2 on the front cover 2 Plug the USB connector into a computer USB port It is recommended not to use USB hubs because a USB hub may not supply enough power for the G5 2 ENGLISH The state of charge LED light is static red while charging If the battery is completely discharged it may take some time before the light turns on Charging the battery full takes up to two hours When G5 is fully charged the LED light is static green Disconnect the charger cable Troubleshooting If the light does not turn on when charging the battery try another USB port on your computer If the state of charge LED flashes in red and green instead of being static red when charging the battery the battery is damaged In this case contact an authorized Polar Service Center Battery Information The state of charge LED picture 1c gives an indication of the charge status of the battery when G5 is on These are the values of the LED light colors Green 20 100 of the total charge left Orange 5 20 of the total charge left You should recharge
102. stomize the basic settings Enter as accurate data as possible to ensure correct performance feedback based on your personal metrics To adjust the data use UP DOWN and accept with OK The values scroll faster if you press and hold UP or DOWN 1 To activate your training computer press OK twice 2 The Polar logo will appear Press OK 3 Language Select English Deutsch Espa ol Fran ais or Italian 4 Start with basic settings is displayed Press OK 5 Time Select 12h or 24h With 12h select RM or PM Set the local time 6 Date Set today s date dd day mmzmonth yy year 7 Units Select metric kg cm km or imperial Ib ft mi units 8 Weight Enter your weight To change units press and hold LIGHT 9 Height Enter your height If you use imperial units first set feet ft then inches in 10 Birthday Enter your date of birth dd day mm month yy year 11 Sex Select Male or Female 12 Settings OK is displayed Select Yes Settings are accepted and saved The training computer will display the time Select Nn if settings are incorrect and need to be changed Press STOP to return to the data you want to change Getting Started 7 ENGLISH Menu Structure Menu visible when you Today Training Program have transferred aap programmed exercises from software to the training computer ExerciseLog Weekly Totals To scroll the menu press Delete UP and DOWN Exercise Feature
103. structions on getting the most of your Polar RS800CX training computer VA S 2 1 WearLink transmitter W LN D 7 heart rate sensor 2 3 53 stride sensor 3 G3 G5 GPS sensor a polarpersonaltrainer com IrDA USB Adapter WebLink software ProTrainer 5 software IrDA USB Adapter 4 CS cadence sensor W I N D 5 CS speed sensor W I N D The latest version of this user manual can be downloaded at http www polar com support For video tutorials go to http www polar com en support video_tutorials Introduction 5 ENGLISH 2 TRAINING COMPUTER PARTS E CD 1 Polar RS800CX training computer displays and records your heart rate and other exercise data during exercise 2 Polar Polar H3 heart rate sensor sends the heart rate signal to the training computer Includes a connector and strap CD ROM The CD includes Polar ProTrainer 5 software and a complete user manual Polarpersonaltrainer con web service Polarpersonaltrainer com is your online training diary and interactive training community that keeps you motivated G The latest version of this user manual can be downloaded at www polar com support Optional Accessories 1 1 Polar s3 s3 stride sensor W I N D transmits the running speed pace and distance measurements to the training computer Also measures running cadence and stride length 2 Polar G3 G5 GPS sensor W I N D provides speed distance and location d
104. ted every 10 seconds showing the last 8 minutes on the display Heart rate Number of phase repeats left Training Program 43 ENGLISH Every phase ends with a phase end display showing Phase duration or distance Heart rate difference how much you have increased or decreased your heart rate during the phase or average speed pace Average heart rate Number of ended phase After performing the programmed exercise this display shows that the exercise is completed completed gt Free mode The training computer enters Free exercise mode and you can continue exercising without settings The exercise is recorded and information is gathered to File until you stop the exercise For further information on how to plan sessions with the software and then transfer them to your training computer see software help Functions During Exercise You can change the same settings in a programmed exercise as in any other exercise type For further information on different functions during exercise see Button Functions During Exercise page 20 The programmed exercise uses the sport profile settings set in the software If you change the training computer settings during exercise e g calibration factor the changes will only apply to the current exercise Next time you start the same exercise the training computer will use the sport profile settings defined in the software Lap Menu To see the lap menu during programmed exerci
105. th wrong type Precautions Interference During Exercise Electromagnetic Interference and Exercise Equipment Disturbance may occur near microware ovens and computers Also WLAN base stations may cause interference when exercising with RS800CX To avoid erratic reading or misbehaviors move away from possible sources of disturbance Exercise equipment with electronic or electrical components such as LED displays motors and electrical brakes may cause interfering stray signals To solve these problems try the following 1 Remove the heart rate sensor from your chest and use the exercise equipment as you would normally Move the training computer around until you find an area in which it displays no stray reading or does not flash the heart symbol Interference is often worst directly 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 heart rate sensor back on your chest and keep the training computer in this interference free area as much as possible If the training computer still does not work with the exercise equipment it may be electrically too noisy for wireless heart rate measurement Using RS800 Training Computer in Water The training computer is water resistant However heart rate measurement does not work in water You can use the training computer under water as a watch but it is not a diving instrument To maintain water resistance do n
106. the G5 soon Red less than 1 hour of the total charge left You should recharge the G5 If no light is visible the battery is out of power and you must recharge the G5 to use it ENGLISH 3 Recharge G5 as instructed in chapter Charging the Battery The battery will be 70 80 full after one hour of charging Charging the battery fully takes up to two hours Rechargeable batteries have limited number of charge cycles You can charge and discharge the battery over 300 times before notable decrease in its capacity The number of charge cycles also varies by use and operating conditions The operating time varies depending on operating conditions e g high or low temperatures and battery aging The operating time is approximately 20 hours in continuous use When G5 is unused the operating time reduces approximately by one hour per week Therefore it is recommended to recharge G5 after being unused for a longer period The operating time is significantly reduced in temperatures well below freezing wearing G5 under your overcoat helps to keep G5 warmer and to increase the operating time This device contains rechargeable battery Polar encourages you to minimize possible effects of waste on the environment and human health by following local waste disposal regulations and where possible utilizing separate collection of electronic devices at the end of the working life of the product Do not dispose of this product a
107. the product will be either repaired or replaced at any of the authorized Polar Service Centers regardless of the country of purchase Guarantee with respect to any product will be limited to countries where the product has been initially marketed 0537 This product is compliant with Directives 93 42 EEC 1999 5 EC and 2011 65 EU The relevant Declaration of Conformity is available at www polar com support X This crossed out wheeled bin marking shows that Polar products are electronic devices and are in the 66 Customer Service Information ENGLISH scope of Directive 2012 19 EU of the European Parliament and of the Council on waste electrical and electronic equipment WEEE and batteries and accumulators used in products are in the scope of Directive 2006 66 EC of the European Parliament and of the Council of 6 September 2006 on batteries and accumulators and waste batteries and accumulators These products and batteries accumulators inside Polar products should thus be disposed of separately in EU countries This marking shows that the product is protected against electric shocks Polar Electro Oy is a ISO 9001 2008 certified company 2013 Polar Electro Oy FI 90440 KEMPELE Finland All rights reserved No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy The names and logos in this user manual or in the package of this product are trademarks of Pola
108. track information transfer the data to Polar ProTrainer 5 See Software help for instructions Optional s3 s3 stride sensor G3 G5 GPS sensor or cycling speed sensor W I N D required Optional G3 G5 GPS sensor W I N D required Combine Exercises The RS800CX training computer offers you the option of combining consecutive exercises When you start a new exercise session within an hour of the previous one Combine exercises is displayed To combine select YES The multisport exercise view is displayed during training A maximum of ten exercises can be combined For more information see Information on the Display page 15 G By using Polar 5 software you can combine exercises after training and analyze them further For more see Polar ProTrainer 5 help 14 Training ENGLISH Information on the Display Your training computer offers you a simultaneous view of three different lines of exercise information By pressing UP or DOWN you can view different displays The name of the display appears for a few seconds The name indicates the lower row information The display varies depending on the sensors you have installed which features are set On and what kind of exercise you are performing G Customize the training computer display easily with Polar ProTrainer 5 software Default displays while exercising Heart rate view Speed pace Calories Stopwatch Heart rate 53 53 stride sensor G3 G5 G
109. ttings Select Calibrate gt Set Factor Prepare For Training 11 ENGLISH Set the Calibration Factor and press OK The sensor is now calibrated Continue running G If message 5 sensor calibration failed js displayed the sensor has not been calibrated and you need to try again Optional s3 s3 stride sensor W I N D required 12 Prepare For Training ENGLISH 5 TRAINING Wear the Heart Rate Sensor Wear the heart rate sensor to measure heart rate 1 Moisten the electrode area of the strap Attach the connector to the strap 3 Tie the strap around your chest just below the chest muscles and attach the hook to the other end of the strap 4 Adjust the strap length to fit tightly but comfortably Check that the moist electrode areas are firmly against your skin and that the Polar logo of the connector is in a central and upright position Detach the connector from the strap and rinse the strap under running water after every use Sweat and moisture may keep the electrodes wet and the heart rate sensor activated This will reduce the heart rate sensor battery life For more detailed washing instructions see Care and Maintenance page 60 The Polar H3 heart rate sensor can be used with specific apparel that has built in soft textile electrodes Wet the electrode areas of the apparel Clip the connector of the heart rate sensor straight onto the apparel without the strap so that the connector s Polar logo is in an upright
110. ware e view Select heart rate format 20 Training ENGLISH e Speed view Select km h or min km e Calibrate Calibrate stride sensor not displayed if stride sensor is off e Seek sensor Searches for heart rate sensor or sensor data if the signal disappears during exercise due to interference e Activate deactivate automatic lap Once you have changed the settings the training computer will return to exercise mode Pause Exercise Pause exercise recording by pressing STOP In pause mode you can e Continue Continue exercise recording e Exit Stop exercise recording or press STOP Summary View a summary of the exercise so far The following summary information is displayed calories distance exercise time maximum heart rate minimum heart rate average heart rate maximum speed pace average speed pace ascent and altitude Combine Combine your current exercise with the previous exercise file e Settings Change or view different settings Reset Delete recorded exercise information Confirm with OK and press OK again to restart recording Reset trip Reset a trip distance Confirm with OK and press OK again to restart recording e Location Check your current location The training computer presents the location with the latest GPS coordinate data Latitude and longitude are expressed in degrees and minutes Number of visible satellites visible on lowest row Free mode Ch
111. xcept in exercise mode and will do so for a minute unless you press STOP The watch alarm also functions in sleep mode The alarm will sound even if you have turned the sound off in the General settings To snooze the alarm an extra 10 minutes press UP or DOWN buttons or OK Snooze is displayed and the snooze time starts counting To abort the snooze stage and alarm mode press STOP G If a battery symbol appears in the display the alarm cannot be activated Time Set time 1 in the training computer Select Settings Watch Time 1 24h 12h Set time 2 in the training computer Select Settings gt Watch Time 2 Set the time difference between time 1 and time 2 in hours Switch between time zones Select Settings gt Watch gt Time zone gt Time 1 Time 2 40 Settings ENGLISH Select a time zone In time mode change the time zone by pressing and holding DOWN Number 2 on the lower right corner of the display indicates that Time 2 is in use Date Set the date in the training computer Select Settings gt Watch gt Date dd day mm month yy year You can change settings easily by using the software For further information see software help Shortcut Button Quick Menu Some settings can be changed with a shortcut button in time mode Press and hold LIGHT gt Buick menu e Keylock e Reminders e Alarm e Time zone e Sleep Settings 41 ENGLISH 8 TRAINING PROGRAM View Program You can cre
112. y only operate using an antenna of a type and maximum or lesser gain approved for the ransmitter by Industry Canada To reduce potential radio interference to other users the antenna type and its gain should be so chosen that the equivalent isotropically radiated power e i r p is not more than hat necessary for successful communication This device complies with Industry Canada icence exempt RSS standard s Operation is subject o the following two conditions 1 this device may not cause interference and 2 this device must accept any interference including interference that may cause undesired operation of the device 12 ENGLISH Avis de conformit la r glementation d Industrie Canada Conform ment la r glementation d Industrie Canada e pr sent metteur radio peut fonctionner avec une antenne d un type et d un gain maximal ou inf rieur approuv pour l metteur par Industrie Canada Dans le but de r duire les risques de brouillage radio lectrique l intention des autres utilisateurs il faut choisir le ype d antenne et son gain de sorte que la puissance isotrope rayonn e quivalente p i r e ne d passe pas intensit n cessaire l tablissement d une communication satisfaisante Le pr sent appareil est conforme aux CNR d Industrie Canada applicables aux appareils radio exempts de icence L exploitation est autoris e aux deux conditions suivantes 1 l appareil ne doit pas produi
113. y years to come Connector Detach the connector from the strap after every use and dry the connector with a soft towel Clean the connector with a mild soap and water solution when needed Never use alcohol or any abrasive material eg steel wool or cleaning chemicals Strap Rinse the strap under running water after every use and hang to dry Clean the strap gently with a mild soap and water solution when needed Do not use moisturizing soaps because they can leave residue on the strap Do not soak iron dry clean or bleach the strap Do not stretch the strap or bend the electrode areas sharply Check the label on your strap to see if it is machine washable Never put the strap or the connector in a dryer Training computer and sensors Keep your training computer and sensors clean To maintain the water resistance do not wash the training computer or the sensors with a pressure washer Clean them with a mild soap and water solution and rinse them with clean water Do not immerse them in water Dry them carefully with a soft towel Never use alcohol or any abrasive material such as steel wool or cleaning chemicals Keep your training computer and sensors in a cool and dry place Do not keep them in a damp environment in non breathable material a plastic bag or a sports bag nor with conductive material a wet towel The training computer and heart rate sensor are water resistant and can be used in water activities Other compatible sen
114. year Reminder time Enter the time for the task e Alarm Set alarm to sound on time or 10 min min 1 hour before the task Settings 39 ENGLISH Sound Select alarm sound Silent Normal Repeat Select reminder to repeat Once Hourly Daily Weekly Monthly Yearly Exercise Select an exercise to link to the reminder When the reminder goes off the training computer will present this exercise as default Select NONE if you do not want to link the reminder to an exercise session Rename To rename the reminder select letters with UP or DOWN and accept with OK You can program seven reminders in the training computer See active reminders and modify them Select Settings Watch Reminders Select a reminder to view edit rename or delete Event Set an event countdown in the training computer Select Settings gt Watch gt Event Event day dd day mm month Rename To rename the event select letters with UP or DOWN and accept with OK Modify the event countdown Select Settings gt Watch gt Event You can view the event countdown set a new date rename or delete it In time mode hide or view the event countdown again by pressing and holding UP Alarm Set an alarm on your training computer Select Settings gt Watch gt Alarm gt OFF Mon Fri Daily You can set the alarm to go off once everyday between Monday and Friday or daily The alarm sounds in all modes e

RS800CX User Manual

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