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Polar RS800CX User Manual

1. 30 Delete Files Ae Ae 31 7 SETTINGS S 0 __ 32 Feature SEEDS AEN A rennen ern ep no bn ren an npn nnt ntn 32 ge WSh oo ave AM abe 32 FOEN oc Sensor W I N D eese nmn 32 Cadence SEES CAAA A 32 oc VAT 33 SABENSOP W I ND z enne ren tru n nnn nnne tnnt nnn nnn nnn rrr ne 33 De 1 42929 34 Dizwselhu 50044 QU I 34 RR Data 37 Speed VIEW et aas 37 Automatic Lap Recording tenis e 37 Heart Rate View Em 37 Sport Zones era ts Pacta do DoD vlone ene 37 User Settings dece E eoe codo eee 37 General 5 5 M 38 ENGLISH SOUTIQ cz etse cases ES Sante A eda I EA 38 Madden rt 39 esum tetas eee De ch ga teur Dag cuve odd e add
2. 55 EIE AFER o RR 55 Running Cadence ree renun nnn 56 RERARGCOMCING ER AE 57 L c Oe ad E 57 coo 5 59 12 CUSTOMER SERVICE INFORMATION 60 CE uNdEUCIEIMM E 60 Your Prod ct iiir erecto rrr eet x en x ha Dee i rtg es to e re e E o 60 jo MEE 60 60 Changing Training Computen Battery er de 60 Precautions M 61 Interference During Exercise em 61 Miniriizing Risks When 5 i tides tede tee bec 62 Technical Sp cifications sssi naaa a raa 62 Frequently 5 5 T C 63 ENGLISH Limited International Polar Guarantee 65 Polar Disclalifer aa upon oo cer VERE ero Eo Lux Ta au Ero ka 66 ENGLISH 1 INTRODUCTIO
3. 45 Programmed exercise 42 43 Recalling training information 23 Recording rate settings 34 I s RC 39 Reset the training 64 Reset totals file 30 Return to time mode 8 Ruhninglndexs eiecit ra vh FE Pe een as 25 57 Selecting exercise type 9 EEE 38 Speed 10 Start exercise recording 2 13 ENGLISH Start measuring heart rate 13 Stop exercise recording 23 Stride engl li ret ET Yr teer Actes ea 56 Target zone alartmic 39 52 Timer SBt ee Lem NI 10 10 Time e ts 40 Time 70 40 Ii MEME o ETE 16 ci LI HP 30 TAN SMITE asc tosta eate Eden Mete 6 13 Units setting 9 39 CT en E 38 45 Water resistance CERE 63 Wrist unit buttons Eee 7i Zoom the display m 20 Index 67
4. NM EE sss 46 After the Test Museen 46 Polar OwnOptimizerTM DO 48 wo S GV IIIS 48 Before the Test 48 Performing the Test 0 48 After the Test RD 49 10 USING NEW TRANSMITTER 077 52 Teach New Transmitter 2999 Ee creer enne nennen nnn nonne nnno nnno nnns 52 11 BACKGROUND INFORMATION 53 Polar Sport Zones o 53 OwnZone Trainiip 54 Maximum sopa se ha sse so snae ns 54 Heart Rate Value in a Sitting Position 55 Heart Rate Reserve
5. ut 00 pu on We us om ut 00 4 i Td sain o somn 0 c gE imn Omin 20min Qn c P x i d i CO hn QU 40min x Jd CP o 00 on oi 0 cS Sone oh on 9 ji i cadre donne UR Coda 36 Settings ENGLISH This is a sum of 2 or more exercises maximum duration of a single exercise is 99 h 59 min 59 s 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 remaining recording time is shown on the lower row o
6. ExerciseLog Weekly Totals Delete Exercise Feature User General Watch Fitness Test Optimizer Infrared communication em 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 Exercise Exercise Features Settinss The Exercise menu shows 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 in your training computer
7. Memory 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 from the wrist unit memory Optional 53 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 Thereceipt of the original purchase is your proof of purchase e 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 c
8. HR view Select heart rate format e Speed view Select km h or e Calibrate Calibrate stride sensor not displayed if stride sensor is off Seek sensor Searches for WearLink or sensor data if the signal disappears during exercise due to interference R ap 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 pause mode you can Continue Continue exercise recording e Exit Stop exercise recording or press STOP e 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 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 Change your exercise profile to free exerci
9. Polar RS800CX User Manual ENGLISH CONTENTS Te INTRODUCTION esee ER 5 2 TRAINING COMPUTER PARTS aoro er qnan eR uox n Pee Ox RE RERO ae Ken ETE 6 Optional Accessorles e eene per eade dle 6 3 GETTING STARTED B 7 EIER OO ETERNI u 7 Menu SUCIU a cess ccsee Lr TET ree 8 4 PREPARE FOR TRAINING cccsccscecsecassesaccicdsevedcondvvecssceveercdsdadcessertecvesdssreecstoatersscaisestedstscceugpaies 9 Plan Yo r 9 5 S Create New Exercises ra dona Yo E 9 Calibrate the Polar 53 Stride Sensor 10 Calibrate Sensor by Running a Distance on the fly calibration 11 Set Calibration Factor Manually 11 PELLI m QE 13 Wear the ees 13 Sa eee mer SM 13 Combine Exercises E
10. Polyamide Polyurethane Polyamide Polyester Elastane Nylon 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 PC Windows 98 98SE ME 2000 XP IrDA compatible port an external IrDA device or an internal IR port The Polar training computer indicates the level of physiological strain and exercise intensity It displays performance indicators and environmental conditions such as altitude and temperature It also measures speed and distance when used with s3 stride sensor cycling speed sensor G3 GPS sensor running cadence when used with s3 stride sensor cycling cadence when used with a cadence sensor and location data when used with a G3 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 th
11. 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 transmitter belt has not loosened during exercise Make sure the textile electrodes in the sports apparel fit snugly Make sure that the electrodes of the transmitter sports apparel are moistened Make sure the transmitter sports apparel is clean e Strong electromagnetic signals can cause erratic readings For further information see Precautions page 61 If the 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 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 transmitter belt has not loosened during exercise Make sure the textile e
12. 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 exercise press
13. 39 PAN SUAGE Em 39 Sleep P 39 Settings duco 39 Rerldet NA E E RR ten UU A PAM 39 40 DINEM TE 40 Mme a QT 40 Date I 41 Shortcut Button Quick ne en ro 41 8 TRAINING PROGRAM 42 ET 42 Perform Programmed Exercise 43 Start training eS SM 43 Exercise with Phases 43 Views during the exercise ES 43 Functions During Exercise EE 44 KNMEUCHU 44 EEUU 45 Polar Fitness 45 Before the Test 45 Performing the 5
14. After selecting the exercise the following options are displayed Select the desired option and press OK l Select the exercise as a default exercise The next time you train your training computer will offer this exercise as a default 2 Miew 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 wnzZone exercise 6 Belete 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 ENGLISH 1 Setthe Numb
15. 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 Ownlndex value has been developing Up to 16 OwnlIndex 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 NoYes is displayed Confirm with OK Analyzing OwnIndex 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 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 of high tra
16. and hold OK Scroll between options with UP or DOWN and select with OK The contents ofthe 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 gt 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 53 stride sensor G3 GPS sensor or cycling speed sensor W I N D required 44 Training Program ENGLISH 9 TESTS Polar Fitness Test Test Fitness Optimizer The Polar Fitness is an easy safe and quick way to measure your aerobic cardiovascular fitness at rest The result Polar Ownlndex is comparable to maximal oxygen uptake VO5 44 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 OwnlIndex 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 health bene
17. device the Polar training computer should be treated with care The suggestions below will help you fulfill guarantee obligations and enjoy this product for many years to come Detach the transmitter connector from the strap and rinse the strap under running water after every use Dry the connector with a soft towel Never use alcohol or any abrasive material steel wool or cleaning chemicals Wash the strap regularly in a washing machine at 40 104 or at least after every fifth use This ensures reliable measurement and maximizes the life span of the transmitter Use a washing pouch Do not soak spin dry iron dry clean or bleach the strap Do not use detergent with bleach or fabric softener Never put the transmitter connector in the washing machine or drier Dry and store the strap and the transmitter connector separately Wash the strap in a washing machine before long term storage and always after use in pool water with high chlorine content Keep your training computer and transmitter 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 Do not expose to direct sunlight for extended periods Operating temperatures are 10 to 50 14 F to 122 F Service During the two year guarantee warranty period we recommend that you service the product at an authorized Polar Service Center only The warranty does
18. 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 Calibrate the Polar 53 Stride Sensor W I N D Optional calibration of the s3 sensor improves accuracy of speed pace and distance measurements It is 10 Prepare For Training ENGLISH 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 G You can calibrate one s3 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 Shoeszbikes gt Shoes 14273 gt 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 press OK Then calibra
19. heavy 80 90 2 10 Minutas 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 60 709 10 80 Feels oci br muscle 114 133 bpm minutes 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 Feels like Very easy little strain Recommended for For recovery and cool down throughout training season HRmax Maximum heart rate 220 age Example 30 years old 220 302 2190 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 training an essential part of any training program Exercise sessions in this zone are easy and aerobic Long duration tr
20. minutes of recording time left 34 Settings ENGLISH RR data Speed Cadence 53 GPS Altitude Recording Rate 15 25 55 155 605 Mo 30min domn On Omin 20min a ot 2 om r oe d nn xem MN Son a ot 2 om on TO 0f qs a nin 2 A att On omi simi a oit 9 n m WC WS on mn m AA omin MO Somn 30min To 9 oss 30min 7 9n on Qn onin Somin 7 on i ve Sande ona au ED somn EE To WEE amn 2min js mn a E p di OM 22 oom Aomin m ui 2 die ioie Girne imine e 7 n n 2n on A Ps m n on Settings 35 ENGLISH RR data Speed Cadence S3 GPS Altitude Recording Rate 1s 2s 5s 155 605 To amm On domin 30min a oi a on Gh a dimo ine a oi 2 on On domin omm N Somin on ut ui un LE NIA ut Wh an 20min 10min
21. narrow pace zone to give you audio feedback You can aim to raise running cadence above the following 80 min 4hour Marathoners 85 min 3hr 30min Marathoners 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 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 transmitter 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 way to monitor performance changes Performance how fast easily you run at a given pace is direct
22. not cover damage or consequential damage caused by service not authorized by Polar Electro For further information see Limited International Polar Guarantee page 65 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 transmitter yourself carefully follow the instructions in Changing Training Computer Battery 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 battery contact an authorized Polar Service Center Changing Training Computer Battery To change the training computer battery you need a coin and battery CR 2032 1 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 cycling 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
23. 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 Trend See how your
24. 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 View your weekly program Select Program gt 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 e Week info Week name and description e 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 e 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 hour before th
25. protected against electric shocks Copyright O 2010 Polar Electro Oy FIN 90440 KEMPELE Finland Polar Electro Oy is a ISO 9001 2000 certified company 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 symbol in this user manual or in the package of this product are trademarks 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 except Windows which is a registered trademark of Microsoft Corporation Polar Disclaimer e 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 e Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein e 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 0748185 US6104947 EP 0747003 US5690119 DE 69630834 7 08 WO 97 335
26. 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 Parasumpathetic 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 development of parasympathetic
27. 0 44 2300 0 29 00 0 59 30 2 09 00 4 30 00 46 2400 0 28 00 0 57 30 2 04 00 4 20 00 48 2500 0 26 45 0 55 00 1 59 00 4 10 00 50 2600 0 25 30 0 52 30 1 54 00 4 00 00 52 2700 0 24 15 0 50 00 1 49 00 3 50 00 54 2850 0 23 15 0 48 00 1 44 00 3 40 00 56 2950 0 22 15 0 46 00 1 40 00 3 32 00 58 3100 0 21 15 0 44 00 1 36 00 3 25 00 60 3200 0 20 30 0 42 30 1 33 00 3 18 00 62 3300 0 19 30 0 40 30 1 29 00 3 10 00 64 3400 0 19 00 0 39 30 1 26 00 3 05 00 66 3500 0 18 30 0 38 30 1 24 00 3 00 00 68 3650 0 17 45 0 37 00 1 21 00 2 55 00 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 70 3750 0 17 15 0 36 00 1 19 00 2 50 00 72 3900 0 16 30 0 34 30 1 16 00 2 45 00 74 4000 0 16 00 0 33 30 1 14 00 2 40 00 76 4100 0 15 30 0 32 30 1 12 00 2 35 00 78 4200 0 15 15 0 32 00 1 10 00 2 30 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 53 stride sensor or G3 GPS sensor required Polar Training Articles For more facts and know how to enhance your running visit Polar Article Library http articles polar fi Background Information 59 ENGLISH 12 CUSTOMER SERVICE INFORMATION Care and Maintenance Caring For Your Product Like any electronic
28. 12 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 050492785 0504927845 0504929995 FI68734 US4625733 DE3439238 GB2149514 HK81289 FI88972 055486818 DE9219139 8 GB2258587 FR2681493 HK306 1996 FI96380 WO95 05578 EP665947 055611346 JP3568954 DE69414362 Fl4150 US6477397 DE20008882 FR2793672 ES1047774 FI112844 EP 724859 US 5628324 DE 69600098T2 FI110915 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 fi 17936756 01 ENG B 02 2010 66 Customer Service Information INDEX 12h 24h time mode 40 on off rotto tette nid 37 Activity level e e e 38 481 c ius ate nism ee rte cena 40 Altitude calibration 34 Analyzing training in software 23 Backlight Rete teta e oto rire rt tac a dn 7 EES E REDITU 7 stam ilr er de pr 64 Battery replacement 60 56 Calorie expenditure 25 Gare 60 585 9 9 Customizi
29. 5 Putthe battery cover in its place and turn the cover clockwise with a coin to CLOSE position Make sure that the cover is closed properly 60 Customer Service Information ENGLISH 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 available at well equipped Polar retailers and authorized Polar Service Centers In the USA and Canada sealing rings are available at authorized Polar Service Centers only Keep batteries away from children If swallowed contact a doctor immediately Batteries should be properly disposed of according to local regulations 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
30. In the 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 Duration of current phase P21 Heart rate in beats per minute bpm alternating with a Heart rate percentage of maximum heart rate or as a percentage of heart 145 rate reserve Maximum heart rate Average heart rate After Training 27 ENGLISH HR differ The difference between heart rate at the beginning and end of the P21 Increased HR Recovery HR HR differ 25 phase Current heart rate in beats per minute bpm alternating 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 i
31. N Congratulations You have purchased a complete training system to tailor fit your training needs This user manual includes complete instructions on getting the most of your Polar RS800CX training computer COMPLETE TRAINING SYSTEM Plan your exercises with Polar ProTrainer 5 Transfer your plans to the training com puter The training computer will guide you through the exercise and save your training data After the session you can transfer results to the Polar Prolrainer 5 for analysis See detailed information of your exercise Store your training data for long term follow up and analysis in the Polar ProTrainer 5 The latest version of this user manual can be downloaded at http www polar fi support For video tutorials go to http www polar fi en support video_tutorials Introduction 5 ENGLISH 2 TRAINING COMPUTER PARTS 1 Polar RS800CX training computer displays and records your heart rate and other exercise data during exercise 2 Polar WearLink amp W I N D transmitter sends the heart rate signal to the training computer Includes a connector and strap CD ROM The CD includes Polar ProTrainer 5 TM software and a complete user manual G The latest version of this user manual can be downloaded at www polar fi support Optional Accessories 1 1 Polar 53 stride sensor TM W I N D transmits the running speed pace and distance measurements to the training computer Also measures runni
32. 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 A NEW TRANSMITTER Teach a New Transmitter If you purchase a new transmitter it has to be introduced to the training computer This is called teaching and takes only a few seconds Teaching ensures that your training computer receives signals fro
33. The Running Index feature is designed for use in running sports only It will not function when cycling with a G3 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 Minimum decline in degrees Cycling speed sensor W I N D required 4 5 TemreratureT Temperature Max X eH Maximum C degrees N Ri pe Minimum degrees e Average C degrees s3 Press STOP to return to the basic information view Additional Basic Information Select File gt Exercise log 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 e Rank Give a grade to your exercise e 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 r Select File gt Exercise log gt Sport zones
34. View exercise settings Shaes 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 Set the GPS function On OFF 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 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 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 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 track information transfer the data to Polar ProTrainer 5 See Software help for ins
35. according to Li 12 191915 your heart rate For further information on setting a sport zone see Button Functions During Exercise page 20 Target zone A 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 A the variation in times between successive heart beats Ascent Ascended 41 meters feet Descent Descended meters feet Altitude Current altitude Time in zone j Time spent in the zone Temperature Temperature reading C Because your body temperature affects the actual temperature reading the best way to obtain an accurate temperature is to take your wrist unit off for at least 10 minutes Training 17 ENGLISH Information on the display Polar 53 sensor W I N D Symbol Explanation required Current speed pace Max speed Maximum speed pace so far Average speed a 50 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 sounds your speed pace is outside the target zone Cadence Running cadence pair of steps per minute Cadence gt The average ru
36. aining 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 responds to exercise intensity depending on factors such as fitness and recovery levels as well as environmental factor
37. al 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 You should be relaxed and calm Lie down and relax for 1 3 minutes before starting the test Before the Test Wear the Transmitter For further information see Wear the Transmitter page 13 Enter User Information Select Settings 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 Select Test Fitness HR max p n 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 transmitter electrodes are wet and that the textile strap is snug enough and start the test again When the test is
38. alibration 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 Ieach new sensor is displayed 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 the 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
39. 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 gt Watch gt Time 4 gt 24h 12h Set time 2 in the training computer Select Settings gt Watch gt 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 Watch Date dd day mm month yyzyear G 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 LIBHT gt Buick menu e Keulock e Reminders Alarm Time zone e Sleep Settings 41 ENGLISH 8 TRAINING PROGRAM View Program You can create and download a
40. ange 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 Distances Set the distance for the zone and press OK Or e Off Select off for timers and distances and press Once you have defined the first zone Zone 1 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 O 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 When the
41. ases displays 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 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 Customer Service Information 65 ENGLISH 0537 This product is compliant with Directives 93 42 EEC and 1999 5 EC The relevant Declaration of Conformity is available at www support polar fi declaration of conformity html 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 This marking shows that the product is
42. atch 53 stride sensor G3 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 stride sensor or cadence sensor W I N D required 53 stride sensor G3 GPS sensor or cycling speed sensor W I N D required Distance view Countdown timer Zone pointer Distance Lap time 53 stride sensor G3 GPS sensor or cycling speed sensor W I N D required Altitude view Heart rate Ascent Altitude Training 15 ENGLISH 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 53 stride sensor G3 GPS sensor or cycling speed sensor W I N D required Exercise created with Polar ProTrainer 5 If you have downloaded a 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 computer or the software A programmed exercise downloaded from the software and a training view have their own displays that can
43. brate gt Set Factor Set the Calibration factor and press OK The sensor is now calibrated Continue running Prepare For Training 11 ENGLISH If message 5 sensor calibration failed is displayed the sensor has not been calibrated and you need to try again Optional s3 stride sensor W I N D required 12 Prepare For Training ENGLISH 5 TRAINING Wear the Transmitter Wear the transmitter to measure heart rate Before starting training recording you need to wear the WearLink 1 Wet the electrode areas of the strap well under running water We recommend using contact gel ECG gel to optimize contact between your skin and the transmitter especially during long lasting events 2 Attach the connector to the strap Adjust the strap length to fit tightly but comfortably 3 the strap around your chest just below the chest muscles and attach the hook to the other end of the strap 4 Check that the wet 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 when you are not using it to maximize the transmitter lifetime See detailed washing instructions in Care and Maintenance page 60 G The Polar WearLink transmitter 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 transmitter straight onto the apparel without th
44. button Measuring Wheel Size Select Settings gt Features gt Shoes hikes gt Bike 17273 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 236 1909 35 559 26 x 1 50 1947 37 622 700 x 35C 1958 47 559 26 x 1 95 2022 20 622 700 x 20C 2051 52 559 26 x 2 0 2054 23 622 700 x 23C 2070 25 622 100 x 25C 2080 28 622 700 x 28 2101 32 622 700 x 32C 2126 42 622 700 x 40C 2189 47 622 700 47C 2220 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 Polar G3 GPS Sensor W I N D To activat
45. cally when exercise recording is stopped Use UP or DOWN to scroll through the following information Tot Shoei distance Tot Shoe distance Tot Shoes distance 30 After Training ENGLISH Tot Bike1 distance Tot Bike2 distance e Tot Bike3 distance Total Shoes distance Total BPS distance e Total Bikes distance e Total distance e Total duration e Total calories 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 Na to return to the Reset menu Delete Files Select File gt Delete In Delete you can delete previous exercises 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 After Training 31 ENGLISH 7 SETTINGS Feature Settings A 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 Teaching ensures that your training compu
46. cally inactive for the past 5 years Do 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 Do you use a pacemaker or other implanted electronic device Do you smoke 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 Notice to individuals with pacemakers defibrillators or other implanted electronic devices Individuals who have a pacemaker use the Polar training computer at their own risk Before starting use we always recommend a maximal exercise stress test under a doctor s supervision The test is to ensure the safety and reliability of the simultaneous use of the pacemaker and the Polar training computer 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 avoi
47. ch maximum heart rate you can safely take a test to determine your 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 is your average heart rate when completely still i e while sitting To easily determine HR sit wear your transmitter sit down and do not engage in any physical activity For a more precise measurement repeat the procedure se
48. corded lapsAzautolaps lap information alternating with 009530 autolap information Best8 Average lap time Best fastest lap number alternating with its time 28 After Training ENGLISH G 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 Split time 00 11 20 5 Lap time 1500 Lar 2 Time Heart rate 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 Lar 2 Speed Pace Pace Average speed pace Rus _ 05 358 speed pace of lap Press and hold LIGHT to switch speed pace 53 stride sensor G3 GPS sensor or cycling speed sensor W I N D required Lar 2 Distance Distance Split distance 2 06 km Lap distance 53 stride sensor G3 GPS sensor or cycling speed sensor W I N D required Lar 2 Cadence Cadence Maximum Average cadence of the lap 53 stride sensor or cadence senso
49. d any skin reaction to the transmitter 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 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 transmitter 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 transmitter Optional 53 stride sensor W I N D required Technical Specifications Training computer The wrist unit is a class 1 Laser Product 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 62 Customer Service Information Average 1 year 1h day 7 days week CR2032 0 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 EU 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 t
50. d day mm month yy year Male Female Activity Top High Moderate Low Heart Rate HRmax V 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 e 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 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 have tested your maximum heart rate in th
51. de 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 transmitter e 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 Thetest 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 move during thi
52. dex 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 3l 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 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 lt 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 43 60 65 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 2 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 lt 25 25 29 30 33 34 37 38 42 43 46 gt 46 35 39 24 24 2 28 31 32 35 36 40 41 44 gt 44 40 44 lt 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 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 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
53. e chart below Please note that these definitions do not necessarily apply to products of other manufacturers Marking on case back Water resistant characteristics Water resistant suitable for swimming Protected against wash splashes sweat raindrops etc Not Water resistant 30 m 50 m Suitable for bathing and swimming Water resistant 100 m Suitable for swimming and snorkeling without air tanks These characteristics also apply to Polar WearLink W I N D transmitters marked Water resistant Frequently Asked Questions What should do if Customer Service Information 63 ENGLISH 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 do not know where 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
54. e 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 gt Day view Select Today gt 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 reminde
55. e field yourself HR it 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 15 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 VOomay 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 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 Settinas User General Sound To set the sound level Select Settings gt General gt Sound gt Volume gt 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 is still on the TZ Alarm will still f
56. e strap so that the connector s Polar logo is in an upright position 4 2 UE 2 2 Within 15 seconds your heart rate appears the display f you use a sensor select the shoe or bike by pressing and holding DOWN or in Settings gt Training 13 ENGLISH Shoes bikes The number 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 G If the following message is displayed Exercise name requires a speed sensor your exercise requires a speed 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 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 be listed as well 1 Select Set a default exercise to be performed at once or 2 Miew
57. e the G3 GPS sensor in your training computer select Settings gt Features gt 63 gt On Teach new Settings 33 ENGLISH sensor is displayed f your sensor is already taught select To teach a new sensor make sure that there are no other 53 stride sensors or G3 GPS sensors nearby 40 m 131 ft and then select Yes 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 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 gt AutoCalib gt OFF When automatic calibrati
58. ee Eee 14 Information on the 0 5 15 Personalize the Training Computer Display nmn nnne nnne nnne nnn 16 Button Functions During 7 20 Record Lap 20 def E Eee v no nv en 20 Zoom the Display MRS ee 7 __ 20 Illuminate the Display Night mode 00 20 View Quick EE VERD ED nnn nnn nnn 21 Pause a RES _ 21 Determine Your OwnZone 777 RE erinnern nnne nnne nnn nnn nonno nnn nonna 21 6 AFTER TRAINING eee EDD eere 23 Stop 8 23 Analyze Exercise Results 23 Exercise Log 23 Weekly Summary 30 Totals MB
59. emperature 1 or 1 bpm whichever larger Definition applies to stable conditions 15 240 Stride sensor 0 36 km h or 0 22 3 mph cadence 0 255 rpm G3 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 Altitude display range Ascent Descent resolution Training computer limit values Maximum files 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 Transmitter Battery life of WearLink W I N D transmitter Battery type Battery sealing ring Operating temperature Connector material Strap material Polar ProTrainer 57M System Requirements Polar WebLink using IrDA Communication System Requirements ENGLISH 550 9000 m 1800 ft 29500 The Polar wrist unit calculates altitude by using the standard average altitude at defined air pressures according to 150 2533 5m 20ft 99 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 999980 ft 999 999 km 621370 mi Average 2 years 3h day 7 days week CR2025 0 20 0 x 1 0 material silicone 10 C to 40 C 14 F to 104 F
60. er 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 light 60 69 moderate 70 79 HRmax hard 80 89 and maximum 90 99 Default max value is usually age based but if you know your aerobic and anaerobic thresholds have had your predicted maximum heart rate 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 Speed pace optional 53 stride sensor G3 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 53 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 Zone quide to ch
61. f the display Speed View Select Settings gt Features gt Speed view gt kmh mph ar 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 OFF to deactivate Heart Rate View Define the way to display your heart rate Select Settings gt Features gt HR view gt HR HR 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 percentage of maximum heart rate or beats per minute or HRR percentage of heart rate reserve 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 Settinss Settings 37 ENGLISH Weight To change units press and hold LIGHT Height To change units press and hold LIGHT Birthday d
62. fits 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 OwnlIndex Less fit individuals see progress even more rapidly The better your aerobic fitness the smaller the improvements in your Ownlndex 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 The HRmax P score predicts your individual maximum heart rate more accurately than the age based formula 220 age For further information on 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 Always take the test in the same environment and at the same hour Avoid eating a heavy me
63. g 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 Running Index Performance Level 30 30 Very poor 31 37 Poor 38 44 Fair 45 5 Average 52 58 Good 59 65 Very good gt 65 Excellent 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 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 1900 0 37 30 1 16 00 2 45 00 5 45 00 38 2000 0 35 00 1 11 30 2 34 00 5 20 00 40 2100 0 32 30 1 06 30 2 24 00 5 00 00 42 2200 0 30 45 1 03 00 2 16 00 4 45 0
64. ining 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 should inclu
65. kes gt Bike 1427 3 gt On gt Speed gt On Teach new sensor is displayed e If your sensor is already taught select Nn 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 17273 gt On gt Cadence gt Teach new sensor is displayed e f your sensor is already taught select 32 Settings ENGLISH To teach new sensor make sure that there 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 return to time mode press and hold the STOP
66. lectrodes in sports apparel fit snugly Make sure that the electrodes of the transmitter sports apparel are moistened Make sure the transmitter electrodes in the sports apparel are clean and undamaged e lf the heart rate measurement does not work with the sports apparel try using a WearLink strap If your heart rate is detected with the strap the problem is most probably in the apparel Please contact the apparel retailer manufacturer 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 transmitter 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 transmitter as an accessory it will have to be introduced to the training computer For further information see Teach a New Transmitter page If the transmitter 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 transmitter In that case make sure you are wearing your own transmitter that the electrodes are moistened and that the transmitter belt has not loosened If the message still appears the battery of your transmitter is empty For further information see Care and Maintenance page 60 64 Customer Service Information ENGLISH sensor calibration failed is displayed C
67. ly 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 emphasizes the positive effects of good training sessions and resting days 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 s3 stride sensor G3 GPS sensor signal is recorded and when the following requirements apply speed should be 6km h 3 75 mi h or faster and duration 12 minutes minimum e heart rate should be above 40 Make sure that the stride sensor is calibrated Calculation begins when you start recording the session During the session you may stop once at traffic lights for example without interrupting the calculation In the end your trainin
68. m 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 bicycle i e cadence in revolutions per minute rpm nh gt Avg Cadence The average cadence gt 19 ENGLISH Information on the display Polar cadence sensor Symhol Explanation W I N D required Fone pointer cadence If the cadence symbol is not visible and or an alarm sounds you are outside the target cadence zone limits 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 Lack 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 heart rate into this zone Spor
69. m your transmitter only and enables disturbance free exercise in a group In time mode press OK gt New WearLink Found Teach new WearLink Wear the transmitter and make sure that you are not near 40 m 131 ft other Polar WearLink W I N D transmitters In time mode press OK The training computer starts searching for the transmitter signal Once the new transmitter is identified New WearLink Found Teach new Wearlink is displayed Select YES to confirm teaching Completed is displayed Start exercise recording by pressing OK Select to cancel teaching To return to time mode press and hold the STOP button 52 Using a New Transmitter 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 max 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 speed endurance Feels like Causes muscular fatigue and
70. n heart rate heart rate at the end minus heart 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 Pel S peed pace Pace min km Maximum speed pace Average speed pace 53 stride sensor G3 GPS sensor or cycling speed sensor W I N D required Distance Distance Split distance 4 53 km Distance of current phase 53 stride sensor G3 GPS sensor or cycling speed sensor W I N D required Cadence Maximum cadence Average cadence of the current phase 53 stride sensor or cadence sensor W I N D required Stride Length Stride lensth Average stride length of the current phase 130 53 stride sensor W I N D required Press STOP to return to the Phases information view d Laps Select File gt Exercise 109 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 128lars Number of re
71. ng 16 Data transfer 23 EE cous 41 Deleting 31 Event countdown PCR 40 Exercise Settings rs secre ero eerte fr b e ar 9 9 Fitness testtrend e ere 47 Frequently asked questions 63 la tea ole sal e t e ih a 60 65 Heart rate 20165 2 erc 10 HR nar MUR NR E E EE 38 3 nemo NEUE TEN 38 55 Illuminate the display 20 Interval training ei 9 Keylock 89 Language settings 39 Lap storing ee 20 Manual limits 40999 10 Night mode 777 20 OwnIndex 6 45 OwnOptimizefa Sg AME 48 OwnZonegR RR _ 21 54 10 21 UERS 5 00 43 Bolar 6 23 42 5 95 61 Predicted maximum heart rate
72. ng cadence and stride length 2 Polar G3 GPS sensor W I N D provides speed distance and location data 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 N D measures cadence i e crank revolutions per minute when cycling G When using the Polar G3 GPS sensor with a Polar s3 stride sensor or Polar cycling speed sensor the GPS will only be used for location and route tracking However when the 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 stride sensor or the cycling speed sensor again long press LIGHT and select Seek sensor 6 Training Computer Parts ENGLISH 3 GETTING STARTED Basic Settings INFRARED LIGHT UP Illuminate N gt Scroll selections display values up P s STOP DOWN Return to the Scroll selections previous display values down OK Accept selections Before exercising with your training computer customize
73. nning 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 G3 GPS sensor Symhol W I N D required Explanation Speed pace speed 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 18 Training 2 9 Lap number and lap distance ENGLISH Information on the display Polar 63 GPS sensor Symbol Explanation W I N D required Trip distance Distance between fe TRIP points A and B Zone pointer speed pace If the symbol is not visible and or an alarm sounds your br B h 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 A E Distance cycled Lap distance Lap number and lap bar distance Trip distance Distance between points A and The maximum speed so far Avg speed x The average speed so far Inclinometer Uphill downhill steepness in percentages and grades Estimates uphill or downhill inclination in numerical for
74. not 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 o Lap time Lap number and lap LAP 28 time Stopwatch e Total duration of the exercise so far Heart rate ae Current heart rate Average heart rate Average heart rate v of the exercise so far Calories Expended calories od Expended calories per hour 16 Training Information on the display ENGLISH Symbol Explanation Fone pointer heart rate If the heart symbol is not visible and or an alarm sounds your heart rate is outside the target zone Zone pointer Polar sport zones Target zone indicator with a heart symbol that moves left or right on the sport zone scale
75. on 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 mft 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 22 5 715 7 sec The training computer can store your heart rate speed pace and altitude in 1 2 5 15 or 60 second intervals A longer interval gives you more recording time while a 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 that recording rate might change when there is less than 30
76. ording 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 transmitter after exercise Detach the transmitter connector from the strap and rinse the strap under running water after every use Wash the strap regularly in a washing machine at 40 C 104 F at least after every fifth 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 Exercise log lists a maximum of 99 exercise files Weekly includes summaries of the past 16 weeks Totals shows cumulative exercise information n the Delete menu you can delete exercise files Exercise Log Select File Exercise log File Exercise los Weekly You can view detailed information on your exercise sessions in
77. 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 02 max Select Yes to save the OwnIndex value to your user settings and Fitness Test Trend menu Select Nn only if you know your laboratory measured VO value and if it differs more than one fitness level class from the Ownlndex result Your Ownlndex 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 Select 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 HR ay 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 60 women Olympic level endurance athletes can reach values as high as 95 Ownln
78. r W I N D required Stride length Average stride length of lap 53 stride sensor W I N D required Incline Incline Incline in 1 Incline in degrees Cycling speed sensor W I N D required Altitude Ascent Altitude After Training 29 ENGLISH bes i Altitude Altitude Descent Desc Altitude Temperature Temperature 3 Press STOP to return to Laps information view Weekly Summary Select File gt Weekly Sun 07 10 06 uB 33 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 39 Press OK to select the week and view total calories distance and exercise time Week s Press DOWN to see the week s total Shoes distance distance and Bikes distance Press DOWN to see week s sport zones Srort zones ii To see time spent in each sport zone press OK 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 a seasonal or monthly counter of training data The values are updated automati
79. r time Optional 53 stride sensor G3 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 lay view 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 P1 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 Every phase starts with display showing zone Phase name BT Zone type A ILI 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 updated every
80. s 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 arrhythmias and certain medications Listening to and interpreting the signals your body sends during physical exer
81. s 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 transmitter 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 training include both ligh
82. se 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 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 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 e Your user settings are correct e You select the OwnZone exercise Every time you start the OwnZone exercise the training computer will Training 21 ENGLISH automatically determine your OwnZone 1 Wear the transmitter and stride sensor as instructed Start measurement by pressing OK twice 2 When your exercise starts 02 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 indicating the end of the
83. sh 152 Low 134 HR zone 1 Time in zonel Aboue orao Below 12 20 0046 Calories 8H3 kcal 0345 Aus 05 20 104 min km Cadence T Aus TS Stride lensth Avs 115 Index Running 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 1727 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 53 stride sensor G3 GPS sensor or cycling speed sensor W I N D required Cadence Maximum cadence Average cadence 53 stride sensor or cadence sensor W I N D required Stride length Average stride length 53 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 stride sensor or G3 GPS sensor W I N D required G
84. stage OF gt Walk at a slow pace for 1 min Keep your heart rate below 100 bpm 50 max during this first stage OF gt gt Walk at a normal pace for 1 min Slowly increase your heart rate by 10 20 bpm 5 HR ma OF gt gt gt Walk at a brisk pace for 1 min Increase your heart rate by 10 20 bpm 5 HR max OF gt gt gt Jog at a slow pace for 1 min Increase your heart rate by 10 20 bpm 5 HR max OF gt gt gt gt gt Jog at a brisk pace or run for 1 min Increase your heart rate by approximately 10 bpm 5 HRmax 3 Atsome point during the session you will hear two consecutive beeps This means your OwnZone has been determined 4 If determination was successful wnZone 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 6 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 included in your exercise rec
85. t 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 test again after one or
86. t 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 on 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 20 Training ENGLISH 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 Keylock Lock unlock buttons to prevent accidental button presses e TZ Alarm Turn target zone alarm sound on off Change zone Switch target zones displayed when you have defined multiple target zones except when an exercise with phases is created with the software
87. te 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 17273 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 Settings Select Cali
88. teps 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 and cadence Try to shorten your stride and increase cadence while holding the same pace set a
89. ter 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 WearLink transmitter see Teach a New Transmitter page Exercise kFeatures Settinss Polar 53 Stride Sensor W I N D To activate the stride sensor in your training computer select Settings gt Features gt Shoes zbikes gt Shoe 172 3 gt Teach new sensor is displayed e f your sensor is already taught select No f your sensor has not been taught yet select Yes G Before teaching make sure that there are no other s3 stride sensors or G3 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 computer select Settings gt Features gt Shoes bi
90. ter 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 gt Watch gt 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 Once 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 except in exercise mode
91. tervals 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 OwnlIndex 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 cadence There are two ways to run faster moving your legs at a higher cadence or taking longer s
92. the Exercise log The following info will appear After Training 23 ENGLISH e Exercise name A graphic 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 Basic 6 55 18 P Srort nt r Basic run T Time nn Phases ud 30 00 05 30 12 lars Best S 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 Combined d Multisport summary 1834 kcal A multisport summary is attached to each 21 65 km exercise file that is a part of a combined 7 5 Select File gt Exercise log gt Multisport summary a Basic Select File gt Exercise log gt Basic Basic Name of exercise 6 55 18 Starting time dn km Distance ni Duration xL 53 G3 or speed sensor W I N D required Press OK and scroll with UP or DOWN to view 24 After Training P Heart rate 1 12 ar Hi
93. 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 activate your training computer press OK twice 2 The Polar logo will appear Press OK 3 Language Select English Deutsch Espa ol Francais or Italian 4 Start with basic settings is displayed Press OK 5 Time Select 12h or 24h With 12h select AM or Set the local time 6 Date Set today s date dd day mm month 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 have transferred programmed exercises from software to the training computer To scroll the menu press F UP and DOWN To return to time of day display press and hold the STOP button Today Program Prosram
94. tion 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 HR max can be determined in several ways The most accurate way is to have your clinically measured usually on a maximal treadmill or by taking a bicycle stress test supervised by a cardiologist or exercise physiologist You can also determine your HR max by taking field test together with a training partner You can obtain a max P score that predicts your by taking a Polar Fitness Test e 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 ENGLISH years If you have done some hard training in recent weeks and know that you can safely rea
95. tructions Optional 53 stride sensor G3 GPS sensor or cycling speed sensor W I N D required Optional G3 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 14 Training ENGLISH 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 ProTrainer 5 software you can combine exercises after training and analyze them further For more see Polar 5 help 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 n 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 stride sensor G3 GPS sensor or cycling speed sensor W I N D required Stopwatch view Calories Time Stopw
96. try the following 1 Remove the transmitter 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 transmitter 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 not press the buttons of the training computer under water Using the training computer in excessive rainfall may also cause interference Customer Service Information 61 ENGLISH 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 physi
97. unction Keylock Define keylock settings Select Settings gt General gt Keylock gt Manual Automatic Keylock prevents accidental button presses e 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 Francais 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 Yes the training computer is activated e 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 Settinss Reminder Set a reminder to remind you of different tasks or exercises Select Settings gt Watch gt Reminders gt Add new Date Enter the date of the task dd day mm month yy year Reminder time En
98. veral times and calculate your average Heart Rate Reserve Heart rate reserve HRR is the difference between maximum heart rate max and resting heart rate HRR 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 VO R 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 Example Target intensity 70 HRR 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 When using estimated max exercise heart rate values are always estimates Polar RS800CX training computer the heart rate value during a resting state is measured in a sitting position This is for practical reasons since is used in energy expenditure calculation because of accuracy matches the low intensity to which different exercise intensities can 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 Heart rate variability HRV is the variation of beat to beat intervals also known as R R in

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