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Polar RS 800 SD User's Manual
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1. e You can also review and compare this information for each exercise phase and lap time gt EF PSLAR 10 LISTEN TO YOUR BODY 11 PLAN TRAIN ANALYSE USING THE POLAR RS800 TRAINING SYSTEM Post Training Analysis in ProTrainer 5 Once the exercise file has been transferred to ProTrainer 5 software you can analyse every aspect of your training session In exacting detail Select any point during the training data intervals depend on recording resolution selected 1 5 15 or seconds and you can quickly see time heart rate calorie rate speed pace distance cadence altitude and ascent decent Information is also clearly displayed in a graphs enabling easy visual trend comparison between each data point for example heart rate vs route elevation profile Training Diary maanantai 3 heinakuuta 2006 In ProlTrainer 5 you can also add Day Infomation Exercise 1 Exercise 2 notes and day specific information Eii weather conditions amount of Name Free Sport Running MAX 0 0 00 00 5 4 ig see sleep resting heart rate etc to Recoveiy Normal v the exercise file for future reference Start Time 1915 57 5 RAS M 21 0 42 13 Distance 10 0 km 525 min km Konti KEY 0 01 22 5 Energy 712 kcal F HR Average 135 bpm md VLT lt 0 00 05 0 00 00 5 Exertion 169 Ranking why vk vk Total 0 54 11 Note Lactate tolerance run with some light hills Legs stil
2. Heart rate measuring range Current speed display range Altitude display range Ascent resolution Memory size Connectivity User interface Language Battery type life Battery life Battery sealing ring Operating temperature Wrist band and buckle material Back cover Weight Water Resistance Time 1 amp 2 Date Alarm Reminder Event Countdown 15 240BPM Stride sensor O 36km h or O 22 3mph 550m 9000m 1800ft 29500ft 5m 20ft 1Mb 99 files IrDA and Polar W I N D 2 4GHz Wireless English French German and Spanish User changeable CR2032 Avg 1 year 1h day Silicon O Ring 20 0 x 1 1 10 C to 50 C 14 F to 122 F Polyurethane stainless steel Polyamide stainless steel 46g 50m 5Bar pressure POLARN LISTEN TO YOUR BODY Polar s3 Stride Sensor W I N D option Going beyond speed and distance to provide Insight into the running Stride itself the s3 stride sensor is a durable light weight module that measures just 55 x 39 x 14mm It can be mounted securely and unobtrusively to training shoe laces or placed inside the specially designed mid sole cavity in the adidas Fusion running shoe The s3 stride sensor is activated automatically by the RS800 wrist unit at the beginning of a training session and transmits speed distance and cadence data to the RS800 wrist unit using Polar W I N D 2 4GHz wireless transmission technology The s3 stride sensor has user changeable battery wi
3. Polar RS800sd A complete training system for runners and endurance athletes 2 3 4 5 6 7 8 10 11 12 13 14 15 16 17 Polar RS800 Training System RS800 Wrist Unit Polar s3 stride sensor W I N D option Polar WearLink W I N D Transmitter Polar ProTrainer 5 Software for Windows Optimising training effect with the RS800 Train Analyse Using the Polar RS800 training system Plan Analyse Using the Polar RS800 training system Plan Train Using the Polar RS800 training system Detecting training effect by Measuring Heart Rate Variability R R Recording Polar OwnZone Polar OwnOptimizer Running Index Running Cadence and Stride Length Polar sport zones Pomrare LISTEN TO YOUR BODY Polar RS800 Training System From the very first commercial heart rate monitor launched in 1981 Polar has travelled hand tn hand with world class athletes continually evolving and Innovating sports training aids to elevate individual performance to levels that previously seemed unattainable The next generation of running training computers Polar s RS range is the culmination of 30 years research and development to deliver the most complete and effective heart rate monitor based training management system for recreational runners competitive runners and endurance athletes A complete training system that s as indispensable as your running shoes The RS800 has been designed for se
4. Tools Tests Windows Heip Through wire free IrDA communication you can personalize settings on the wrist unit upload up to 21 date time activated training programs E a TN A Ae and download exercise files from the wrist unit for detailed tracking and i mais ruwosssin amiras fiara Samoe ferao famoso fice analysis a ProTrainer 5 enables you to Minimum System Requirements old e Plan an unlimited amount of e Windows 2000 XP 32bit _ i dynamic training sessions e IrDA compatible port an external z or transferable to the wrist unit 21 IrDA device or an internal IR port workouts at a time e Pentium II 200 MHz processor 7 Ecce e Share training plans and exercise or faster sca files over email e SVGA or higher resolution monitor Com e Easily compare results vs targets e 20 MB hard disk space sas e Analyse at a glance with intuitive i graph views n m e Create a multitude of insightful as eos reports for tracking training trends Ss and for post season analysis j Polar ProTrainer 5 is a professional tool for training planning agr a Sin Fare LISTEN TO YOUR BODY h Optimising Training Effect With the RS800 When you train or workout you are over stressing your body After training your body enters a recovery phase during which it over compensates for the training resulting in improved strength and fitness this damage and repair cycle is called training effect If you train too hard and or too often
5. or that your pace is faster at a given level of exertion 56 3100 0 21 15 0 44 00 1 36 00 3 25 00 58 3200 0 20 30 0 42 30 1 33 00 3 18 00 You can improve your Running Index results by improving your fitness 60 3300 0 19 30 0 40 30 1 29 00 3 10 00 level and running technique 62 3400 0 19 00 0 39 30 1 26 00 3 05 00 64 3500 0 18 30 0 38 30 1 24 00 3 00 00 Running Index tells you more about your performance level because sa sii aan msl unlike a VO2max test it factors in running technique It is the equivalent pee ee FET mi ee to performing a Cooper test every run 72 4000 0 16 00 0 33 30 1 14 00 2 40 00 74 4100 0 15 30 0 32 30 1 12 00 2 35 00 76 4200 0 15 15 0 32 00 1 10 00 2 30 00 POLAR LISTEN TO YOUR BODY Recommended Cadence vs Height Height 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 There are two ways to run faster moving your legs at a higher cadence or taking longer steps Elite long distance runners typically run with a high cadence of 85 95 On uphills typical cadence values are lower On downhills they are higher Runners adjust stride length to gather speed Stride length increases as speed increases A common problem for less experienced runners is a low cadence caused by over striding the result of this is braking against forward motion with each step Not a good idea By focusi
6. f training sessions with each session comprising up to 12 phases with an unlimited amount of repetitions The duration of each training phase can be based on time distance increasing heart rate decreasing heart rate or manually set during exercise activate deactivate through button push on the wrist unit Phase intensity can be defined in Polar sport zones as a percentage of maximum heart rate or left unspecified Transfer up to 21 pre planned training sessions to the RS800 wrist unit via infra red IrDA link The RS800 sets a reminder alarm for the Specified date and time of each session and configures Itself automatically with the desired settings NB ProTrainer is very powerful and extremely configurable To best experience what this software can do for your training planning download a free trial version from www polar fi Create Training Programs Directly on the RS800 You can also use the RS8OO in free exercise mode or create dynamic training sessions directly on the wrist computer with combinations of heart rate speed distance and timing parameters Intensity zones heart rate or speed zones pace 4 x 1km intervals zone 4 MHR bpm Z4 160 a Mes x 4140 120 10 minute light warm up 10 minute cooldown An example of a distance based interval session created with the Polar ProTrainer 5 software The power to compare targets vs results summary as tie thy iti 5 s3 Exercise
7. ility during a simple orthostatic laying down to standing test In this way it is able to identify the level of your training status and recovery helping you to obtain optimal longer term performance benefits by ensuring you TE don t over or under train OwnOptimizer values range from 1 Good Recovery to 9 Parasympathetic Overtraining Using OwnOptimizer minimizes the risk of negative progression through excessive overtraining Negative By testing yourself in the morning after a training session and after recovery days you are able to determine your level of recovery and adjust training intensities accordingly P LAR 14 LISTEN TO YOUR BODY Running Cooper test 5km 10 km 21 098 km 42 195 km index m h mm ss h mm ss h mm ss h mm ss A 36 2000 0 35 00 1 11 30 2 34 00 5 20 00 Running Index 38 2100 0 32 30 1 06 30 2 24 00 5 00 00 40 2200 0 30 45 1 03 00 2 16 00 4 45 00 Combining aerobic fitness VO2max and exercise economy how efficient 42 2300 0 29 00 0 59 30 2 09 00 4 30 00 your body is at running Running Index offers an easy way to measure 4 2400 0 28 00 0 57 30 2 04 00 4 20 00 performance how fast easily you run at a given pace iis sii wii aia iain iat 48 2600 0 25 30 0 52 30 1 54 00 4 00 00 By recording your Running Index over time you can monitor progress Improvement means that running at a given pace requires less of an aa ETS TREES ae uoa effort
8. ing choices e R R timing e Heart Rate BPM of max of HRR e Cadence e Speed Pace km h min km e Distance e Lap Distance e Current Altitude e Ascent Descent e Calories burned e ZonePointer Zone Trend Graph speed heart rate Polar Sport zone e Phase Lap time e StopWatch e Time of day PSLAR LISTEN TO YOUR BODY HR Pace Speed Distance Cadence Stride length Altitude r 7 a cise es r J b 1 e amy e EE Fme S j e b an Lar F A peiar pean DE Lar 1 Ve Gey f ap 1 Mo time A f tax cue ooosose As S8Z DN UFOO o oH z pa i t 7 wy rr s r 5 att lt PLAN TRAIN ANALYSE TOTAL LAP RECALL USING THE POLAR RS800 TRAINING SYSTEM Post Training Analysis on the RS800 RS800sd has a highly comprehensive For quick analysis you can review recorded data on the display of the LAP 2 99 lap information collection system RS800 immediately after training The information available is as follows You can review the parameters of Time me each lap taken during each run for up to 99 laps e Session start time e Total session duration e Total distance e Speed Pace maximum and average e Altitude maximum minimum and total ascent descent e Total calories e Running index e Cadence maximum and average e Average stride length e Heart rate maximum minimum and average in BPM and as of HR max e Time spent in each sport zone
9. l a little stiff from Sunday s hockey Attached Information Copy note to Curve C Don t show at reports C Don t include in session count Polar ProTrainer 5 Curve gan File Edit View Tools Tests Reports Options Windows Help Cl isda HR bpm mi ha 00a remote analysis by your coach Eek a x Altitude m pace imines Viaximum intensity Hard intensity Moderate intensity 0 00 00 0 10 00 0 20 00 0 30 00 Cursor values Pace 4 34 min km Time 0 16 35 Distance 3 6 km HR 142 bpm Altitude Calo nt alorie rate 1002 kcal 60min Ascent 25 m Descent 28 m Speed 13 1 km h 5 i Time 0 40 00 Pace min km Person Tony Hope Date 28 11 2005 Heart rate AS Zone 1 OTs Exercise 05112801 Time 20 14 22 Pace 44114 11 Zone 2 156 169 Sport _ Rumning Duration 0 43 45 1 Zm 170 180 l Distance 9 3km oo Note l o Ascent 57 l 1 Selection 0 00 00 0 43 45 0 43 45 0 s stat ooBbtemc Polar ProTrainer 5 ae 3 Os 9 E 07 47 Route elevation aon See your route elevation profile from every training session POLA LISTEN TO YOUR BODY 12 Measuring Heart Rate Variability R R Recording Heart rate varies with every heartbeat Heart rate variability HRV is the timing between beats also known as R R intervals An average heart rate of 60 beats per
10. 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 and is generally large at rest for a well conditioned heart Other factors that affect HRV are age genetics body position time of day and health status During exercise HRV decreases as heart rate and exercise intensity increase HRV also decreases during periods of mental stress HRV is regulated by the autonomic nervous system Parasympathetic activity decreases heart rate and increases HRV whereas sympathetic activity increases heart rate and decreases HRV HRV is used in the OwnZone OwnIndex and in OwnOptimizer features It can also be monitored on its own using the RS8OO If your HRV changes at a given running pace and heart rate this may indicate a change in your training load and stress 845ms 745 ms 812 ms 732 ms Variation in milliseconds between each heartbeat RS800 shows SD1 timing in real time SDI is the mean time difference between maximum amp minimum heart beat intervals POLAR LISTEN TO YOUR BODY Resting Heart Rate High variability OwnZone When you exercise your heart rate increases and the variability timing between beats decreases Polar s research has identified that the point where the timing difference plateaus i e becomes too negligible to measure Is the point where your aerobic
11. ng on leg speed as part of your training plan you can easily improve your overall technique and benefit from greater running efficiency For more information on Running Cadence and Stride Length please visit the Polar Article Library http articles polar fi en main htm Stride length the distance of a stride Cadence number of strides per time unit i lt i POLAR LISTEN TO YOUR BODY 17 Target zone ZONE I ZONE2 Intensity of HRmax bpm 90 100 171 190 bpm 80 90 152 171 bpm 70 80 133 152 bpm 60 70 114 133 bpm 50 60 104 114 bpm ZONES Example interval durations less than 5 minute 2 10 minutes 10 40 minutes 40 80 minutes 20 40 minutes ZONE4 Training benefit Benefits Maximal or near maximal effort for breathing and muscles Feels like Very exhausting for breathing and muscles Recommended for Very experienced and fit runners Short intervals only usually in final preparation for short running events Benefits ncreased ability to sustain high speed endurance Feels like Muscular fatigue and heavy breathing Recommended for Experienced runners for all year round training varying in length Becomes more important during pre competition season Benefits Enhances general training pace makes Moderate intensity efforts easier and improves efficiency Feels like Steady controlled fast breathing Recommended for Runners progressing towards eve
12. nsmission technology uses a robust 2 4GHz frequency for longer range transmission and to eliminate interference from external influences such as power lines etc Connectivity Battery type Battery life Battery sealing ring Operating temperature Connector material Weight Strap material WearLink Specifications Polar Wearlink W I N D is the world s only soft textile transmitter Polar W I N D 2 4GHz Wireless User changeable CR2025 Avg 2 years 3h day O ring 20 0 x 1 0 material silicone 10 C to 40 C 14 F to 104 F Polyamide 23g Polyurethane Polyamide Polyester Elastane Nylon PSLAR LISTEN TO YOUR BODY Sh 2a ax iit Sk SK gt 525 o it rma nd te 8R Average stride Cadence curve Heart rate curve Speed curve length curve im 1 Elevation curve Polar Prorainer 5 ij EHF _G JaUIes Od 1El0d Polar Profrainer 3 ProTrainer 5 Software for Windows With Polar ProTrainer 5 you can analyse your training sessions based on heart rate zones speed distance time and increasing decreasing heart rate Completing the RS800 Training System Polar ProTrainer 5 professional training software for Windows allows you or your coach to easily design and analyse training sessions based on heart rate zones speed distance time and increasing decreasing heart rate Ph u ECE July August 2005 polar Team amp Polar Prolrainer 5 Calendar Fdt View
13. nts or looking for performance gains particularly for half and full marathon training Benefits Improves general base fitness improves recovery and boosts metabolism Feels like Comfortable and easy low muscle and cardiovascular load Recommended for Everybody for long training sessions during base training periods and for recovery exercises during competition season Benefits Helps to warm up and cool down and assists recovery Feels like Very easy little strain Recommended for For recovery and cool down exercises throughout the training season Sport Zones Polar sport zones introduce a new level of ease 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 to achieve optimal results RS800 screen shot current Sport Zone After exercise time spent in each sport zone is displayed Use the weekly display to see in which Sport zones you have been exercising and the duration spent in each sport zone POLA LISTEN TO YOUR BODY
14. rious endurance athletes and competition runners The system provides an unprecedented amount of feedback on body performance and enables the planning tracking and analysis of training to an exacting level never before realized P LAR LISTEN TO YOUR BODY RS800 Wrist Unit Using interference free Polar W I N D Wireless Integrated Network Device technology RS800 communicates with the Polar WearLink transmitter W I N D and Polar s3 stride sensor W I N D over a wireless 2 4GHz frequency Wearlink sends 1ms resolution ECG data to the wrist unit and tracking the position of the foot 1000 times a second the s3 Stride sensor option sends speed distance and cadence data Combining data received from WearLink and the s3 stride sensor with time and altitude RS800 measures e Heart Rate min max and average e Beat to beat variation e Pace Speed max and average e Distance e Running cadence max and average e Average stride length e Calorie consumption e Changes in altitude e Jotal training time e Time spent in training intensity zones Polar sport zones e Running index running performance level quantification 1 Optional s3 stride sensor is required Design Display Ergonomically moulded Scratch resistant lens with for maximum comfort and magnification Large 3 row usability LCD RS800 Wrist Unit Technical Specifications Battery User changeable CR2032 3volt Watch functions
15. s 11 11 9 58 10 53 55 402 3 km sees Actual mileage achieved ee Exercises 8 9 7 43 8 30 1 5 92 0 km 6309 kcal ieee Weekly mileage target p Exercises 10 10 00 119 0 km Z m S Polar ProTrainer 5 calendar view gives a snapshot view of your training plan month by month POLAR LISTEN TO YOUR BODY PLAN ANALYSE USING THE POLAR RS800 TRAINING SYSTEM The RS800 During Training During training there are up to 6 different display settings which can be scrolled through Each display setting shows 3 pieces of Information on separate rows The information for each row Is fully user configurable allowing the optimal combination of real time feedback Furthermore a zoom function for the top and middle rows provides maximum visibility of key information at the push of a button A zone alarm can be set to provide audible indication when training intensity is either above or below current phase target The file recording resolution can also be configured to either 1 5 15 or 60 seconds Dynamic Training The RS800 features has a unique ZoneLock function which allows you to activate and deactivate target zones for intensity or speed with a single button push Display example 1 DIRETAS C U 8 lt 4 Display example 3 Lap time Distance Distance Ascent Pace Cadence Heart rate Heart rate Pace Personalize the information to be displayed from the follow
16. th a minimum lifetime of 50 hours during normal use Remaining battery life can be checked remotely with the Polar ProTrainer 5 PC software Low battery warnings will also be displayed on the RS8OO wrist unit Polar s3 stride sensor is the most effective technology for tracking real time pace distance and cadence Connectivity Casing Dimensions Casing Materials Weight Water Resistance Battery type Battery life Battery sealing ring Operating temperature Accuracy Polar W I N D 2 4GHz Wireless 90 39 TAMM Composite polycarbonate 21g To 50M 5Bar pressure User changeable CR2430 Average 50 hours of use Silicon O Ring 25 0 x 1 2 10 C to 50 C 14 F to 122 F 1 to 3 or better once calibrated P LAR LISTEN TO YOUR BODY SAAN Libba feiss e T j Polar WearLink W I N D Transmitter Since pioneering the development of wireless heart rate sensors Polar has consistently led the field in furthering the technology to improve resolution and eliminate interference The WearLink W I N D transmitter and soft textile chest strap is the latest generation of Polar s proprietary heart rate sensing and transmission technology The transmitter is also Tully compatible with adidas Fusion apparel Measuring every beat of the heart with 1millisecond resolution WearLink sends beats per minute and beat to beat variability information to the RS800 wrist computer for analysis Polar W I N D tra
17. training becomes effective From a controlled warm up the OwnZone feature identifies the point where variability plateaus and then defines the correct aerobic training zone for you The benefit of this real time measurement is that it matches your training intensity with your daily physical condition compensating for effects such as training load vs recovery stress tiredness and even the on set of illness Training dynamically with OwnZone enables you to optimally balance effort vs effect HR 100 90 80 70 60 50 Aerobic Training Less than 3ms SD1 wF E Mas m py Mam 15 n 5 Minutes P LAr LISTEN TO YOUR BODY a HR bpm Standing up 100 HR peak HRVstand 90 stand ll 80 ctf 70 HRVrest rel N i N i rest all Ai i 60 H l I S0 hunt i W Al WinME AI i Wy 407 i i i I 0 1 2 3 4 5 6 Time min HEART RATE VARIABILITY OwmOptimizer OwnOptimizer reading Successful training requires temporary overloading longer exercise duration higher intensity and frequency or higher total volume However if you overload too much the effect to overall performance gains can be negative To avoid this overloading must always be followed by an Training adequate recovery period 4 Positive Recovery Training Recovery Training Recovery Training Recovery Polar OwnOptimizer measures heart rate and beat to beat variab
18. you dont allow your body sufficient time to recover in between training sessions the compound result can be a negative gain By knowing your state of recovery from previous training sessions you can determine how hard how long or whether to train at all on any particular day The unique package of features in the RS800 enables you to monitor your recovery compare exertion levels even across different sports as well as find the optimal training intensity for your current physical state Polar sport zones Use sport zones to guide intensity during the training session to achieve desired effect hard to recovery Polar Exertion Count OwnZonea 0 Option for daily aerobic training zone based on current recovery level ProTrainer 5 provides you with a clear quanitification of your training load for each workout OwnOptimizer Test the following POLAR OPTIONS aie e FOR TRAINING R R Intervals 3 OwnOptimizer Check for recovery status to confirm whether you re ready for heavy training For a quick check of recovery status before next training session For active persons during regular training D For elite level athletes during heavy training periodizition phase PSLAR LISTEN TO YOUR BODY I E E E a i lan PLAN TRAIN ANALYSE USING THE POLAR RS800 TRAINING SYSTEM Plan your training program with ProTrainer 5 The program can be built up from an unlimited number o
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