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Polar CS600X User's Manual

1. te eh ea 39 Exercise with PHASES micas soc cons dy aes ta ele nd as da 39 Views during the xercise eo itc Seth Pepe tlw thd ved MO denies Sh Lh a Ceo acs ates tes 39 Functions During Exercise 2 5 metere eco ER cente ae aa a a 40 Lap meu nM 40 QO TESTS I 40 Polar Fitness Test M cccccccecvvedscdevessaravsecescusvesecueescsansveuieesstscessesUvcsncreuvedcutndhsesteusecseaes 40 Before the Test ic co tree A FOE RRETE edt el etae diei toe o ER Fe AREE CES 41 Performing the Tesis at A A A AAA AA AA 41 Atter the A A eps 42 RERO TUI ILLE 43 Before the Teste rente eese oe ted va ew ortu TAI A Teena cd eds 43 Performing the Testis un ooo M toes te ode a cole AU 44 Dir adr Em 44 OwnOptimizer Trend i storie Ii Pinas ce ele tase De ISP ipic e eli A Asa Ber 45 Delete OwnOptimizer Value ee eda A el Peas Ve a X Ue XS 46 Reset the Trend File uod uote cin er et exte pa ne Ere aed e CRURA E e dede Hart oe EX Ded e gei 46 Analyzing Results with Polar ProTrainer 5 software ccccccccececeseseeeseeeeeeeeeeeeeeeeaeaeaeas 46 10 USING A NEW TRANSMITTER sesseeeeseeeenne nene nnne nnne nenne tem se tentent nennt Naai 46 Using New Transmiltet e eclrieisic mi aa aa caian cR IR i Mer RA A aoa acera ea Arar Radars 46 Teaching a New Transmitter c cc cece cece cece cece cece cece eee e eee eene esi e ese EE EASE bE ananas 46 11 USING A NEW ACC
2. Set chain weight xxxx g OK Set chain length xxx mm OK gt Set span length xxx mm gt OK For further information on Power settings consult the Power Output user manual Use Polar ProTrainer 5 software for Power settings Optional sensor required Cadence On Off You can install an optional Polar Cadence Sensor onto your bicycle To activate the cadence sensor in your cycling computer select Settings Bike Bike 1 Cadence On Teach new sensor is displayed e f your sensor is already taught select No e f your sensor has not been taught yet see 11 Using a New Accessory for more information on teaching User Settings Enter accurate user information in the cycling computer to receive the correct feedback on your performance To set user information in the cycling computer select Settings User Settins lt Bike User Weight To change units press and hold LIGHT Height To change units press and hold LIGHT e Birthday dd day mm month yy year Sex Male Female Activity Top High Moderate Low e Heart Rate HRmax HRsit e VO2max 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 e Top You participate in heavy physical exercise at least 5 times a week or you exercise to impr
3. This is for practical reasons since HR is used in energy expenditure calculation because of accuracy HR it 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 intervals Polar CS600X User Manual 51 HRV indicates the fluctuations of heart rate around an average heart rate An average heart rate of 60 beats per minute bpm does not mean that the interval between successive heartbeats would be exactly 1 0 sec instead they may fluctuate vary from 0 5 sec up to 2 0 sec HRV is affected by aerobic fitness HRV of a well conditioned heart is generally large at rest Other factors that affect HRV are age genetics body position time of day and health status During exercise HRV decreases as heart rate and exercise intensity increase HRV also decreases during periods of mental stress HRV is regulated by the autonomic nervous system Parasympathetic activity decreases heart rate and increases HRV whereas sympathetic activity increases heart rate and decreases HRV HRV is used in the Ownzone OwnIndex and OwnOptimizer features It can also be monitored on its own using the cycling computer If your HRV changes at a
4. month dd day yy year 10 Units Select metric kg cm km or imperial Ib ft mi units 11 Weight Enter your weight To change units press and hold the LIGHT 12 Height Enter your height In LB FT format first enter feet then inches 13 Birthday Enter your date of birth dd day mm month yy year 14 Sex Select Male or Female 15 Settings OK is displayed Select Yes or No Select Yes to accept and save settings The cycling computer will display time of day Select No if settings are incorrect and need to be changed Press STOP to return to the data you want to change om gs so 00 M Polar CS600X User Manual Menu Structure Menu visible when you y Training Program have transferred programmed exercises from software to the Cycling Computer ExerciseLog Weekly To scroll the menu press Delete UP and DOWN i i Exercise 1 Feature i Bike Mon 12 06 j User General B06 T f Fitness Test Optimizer Settinss To return to time of day display press and hold the STOP button Connect Infrared em communication Installing the Polar Bike Mount You can install the bike mount and the cycling computer on the left or right side of the handlebar or on the stem l Place the rubber part on the handlebar or stem and insert the bike mount on top of it E 2 Pass the cable ties over the bike mount and adjust them around the handlebar stem Secure the bike mount firmly C
5. 14 Inici 18 IE SB 18 Lock ALONG susc eertoheer ue isi iine id S rcu ee iones elei E 18 Zoom the Display 4 cr cette sce desc Meee Rodda Tesi dove Ea Eaa ENORET a 19 Illuminate the Display Night mode on ssssssssee mmm eee nnns 19 View Settings Menu eu acte AS oreet ie peste to ho E edet te Ove et Deda ede OE EE QW UR DR REA 19 Pause Exercise tends e en tu eim dese sete eid doa cts outa cdo eate eg da ete dede cn died 19 Determine Your OWNZONC iia a aan 20 Stop EXECS Onion niinniin E I III LEE 20 6 AFTER TRAINING me 20 Analyze Exercise Results 1 ioci eee a a 21 Exercise Log aces e 21 Weekly SUMMARY ros oic eno fate eroe iecur elder a A tte 28 Total Sii abeunte etate entera dd 28 Delete ES AA TL LLL Ex 29 Ts SETTINGS e 29 I3 id iAeqaulrfe ID tie aea aa a a aa aa e Ea in 29 Feature Setting S a n TCI a DENIM ates P 29 Er TT eee neha AT ei 29 AU to aa 29 Recording Rate iii ii A AA ei ede aed 30 RR Data Fuhcbon tui atid A o eruat 32 A tomatic Eap Reecordilng e fers es a e eR Rec e is prs d Deis 32 Heart Rate View ui dacs erue Mid EE ove ba Meee MER Vade te ona eT M Exe e bd Mead non DR 32 Sporb ZONES aceites Reo mette ater ata ean ae tema beu Daun ve EN REA 32 AER a a a aa e aaa aa a aa aa a a a a aaa aE E a Era aaa eaa aieka EG 33 Wheel Size sse pit eis PO ee ee ee ee 33 Speed OA
6. 16 weeks Totals shows cumulative exercise information nthe 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 the Exercise log The following info will appear e Exercise name e A graphic bar representing an exercise session The height of the bar indicates exercise duration e Date of the exercise Information appearing on the display a e displays below depends on the settings and exercise type and settings e g if your exercise does not include phases phase information will not appear Scroll the exercise bars with UP or DOWN and press OK to view 14 00 02 342km nit Basic 8 Basic information U I 21 Polar CS600X User Manual information Bike 1 4 UCL 12 Bike i Sport zones Rus 00 20 17 Besti gt b Bike information C Sport zones information d Phases information e Laps information a Basic information Select File gt Exercise log Scroll UP and DOWN to select the exercise and press OK Scroll UP and DOWN to view the following information Basic 14 00 02 34 2 km ni i ut f 3 On Max 160 Min 1224 MIT Heart rate HR zone 1 T Hish 152 Low 134 2 Time in zone1 Above 1204 Below 23 04 n Name of exercise Time when exercise began Distance traveled Total t
7. 621370 mi 9999h 59min 59s 999 999 kcal 9999 304795 m 999980 ft Average 2 years 3h day 7days week CR2025 O ring 20 0 x 1 0 material silicone 10 C to 40 C 14 F to 104 F 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 Polar WebLink using IrDA Communication System Requirements PC Windows 98 98SE ME 2000 XP Polar C8600X User Manual 55 IrDA compatible port an external IrDA device or an internal IR port The Polar cycling computer displays your performance indicators It indicates the level of physiological strain and intensity during exercise It also measures speed and distance when cycling with a Polar Speed sensor The Polar G3 GPS sensor is designed to measure speed distance and location data as well as to provide track information The Polar Cadence Sensor is designed to measure cadence when cycling The Polar Power Sensor is designed to measure power output when cycling No other use is intended or implied The Polar Cycling 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
8. Cadence Cadence Max 108 Maximum cadence Rus 867 Average cadence ES 3 Power Max 116 Maximum power Aus 129 Average power jf n Cycling efficiency A Cycling efficiency is your energy expenditure converted into the power that propels the bike forward Cycling efficiency is measured as soon as heart rate rises above 100 bpm min and the exercise has lasted for more than one minute If the heart rate drops below 100 bpm min during the exercise the counting of the cycling efficiency value will be stopped until your heart rate rises above 100 bpm min again Improvement in cycling efficiency indicates improved performance economy Power lJ 23 Polar CS600X User Manual 484 5ex Pedal index nz n 3 L R ser Caloriez km kcal km n 3 Incline T Max er T Max Decline 7 Max zi 6 Max 148m Rltitude Min 52m Temperature Max ed Min el cs La HE Odometer Bike 1 3195km c Sport Zones Select File Exercise log Basic OK Srort Fui aiin In the basic information view press DOWN to see Sport zones information Left right balance Left right balance in Pedalling index in Calories per kilometer Incline Maximum incline in Maximum incline in degrees Decline Maximum decline in Maximum decline in degrees Altitude Maximum altitude Minimum altitude Average altitude Ascent Descen
9. Exercises With Your Cycling Computer Create a New Exercise with Zones Polar CS600X User Manual 10 Create your own exercise with the cycling computer Select Settings Exercises Add new 1 Set the number of zones for the exercise 0 3 and press OK Also see Creating a New Exercise Without Zones 2 Choose zone type A Heart rate B Speed C Cadence D Power Press OK A For heart rate select Sport zone or Manual to set heart rate zone manually Press OK e Sport zone Select one of the sport zones e g Z1 50 59 HR max for your exercise Press OK to continue to step 3 Polar sport zones are heart rate intensity areas expressed in percentages of your maximum heart rate Five different sport zones are set in the cycling computer as a default very light 50 59 HR max light 60 69 HRmax moderate 70 79 HR max hard 80 89 HR max and maximum 90 99 HR max Default HRmax value is age based but if you know your exact aerobic and anaerobic thresholds have had your maximum heart rate HR max p predicted in a Polar Fitness Test tested your maximum heart rate yourself or in a lab then you can define sport zones will better suit your training needs Manual Set the high and low zone HR limits as beats per minute bpm or HR HRR and press OK to continue to step 3 B If you selected speed cadence or power zones set the high and low zone limits Press OK to continue to step 3 f you choose
10. 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 If your cycling 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 over you will hear two beeps OwnIndex 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 V02 max is displayed e Select Yes to save the OwnIndex value to your user settings and Fitness Test Trend menu e Select No only if you know your laboratory measured VO value and if it differs more than one fitness level class from the OwnIndex result Your OwnIndex value is saved only to the Fitness Test Trend menu only For further information see Fitness Test Trend Update to HR max if HRmax p if HRmax p is on is displayed Select Yes to save the value to your user settings e Select No if you know your
11. a second and press OK Units Set preferred units in the cycling computer Polar C8600X User Manual Select Settings General Units kg cm km or Ib ft mi Language Select language Select Settings gt General gt Language gt English Deutsch Espa ol Francais Italiano Sleep Activate the sleep function Select Settings General Sleep Activate sleep mode Yes Activating the sleep mode will help save the battery when the cycling computer is not in use for a long period of time The watch alarm will still function in sleep mode To reawaken the cycling computer Press any button Turn display on Yes No Yes the cycling computer is activated No the cycling computer returns to sleep mode Watch Settings Settinsz Gener al Watch Reminder Set a reminder for 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 Enter the time for the reminder Alarm Set alarm to sound on time or 10 min 30 min 1 hour prior to the task Sound Select alarm sound Silent Beep 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 cycling computer will present this exercise as default Select NONE if you do not want to link the reminder to an exercise session Rename T
12. counter of training data The values are updated automatically when exercise recording is stopped Use UP or DOWN to scroll through the following information e Bike 1 distance Cumulative distance with bike 1 can be reset Bike 2 distance e Bike 3 distance GPS distance Total distance Cumulative distance can be reset Total duration Total calories Total exerc count Total ascent Total odometer Cumulative distance cannot be reset e Reset totals To reset total values Polar C8600X User Manual 29 Select File Totals Reset totals Select the value you wish to reset in the menu and confirm with OK Select Yesto confirm resetting The deleted information cannot be retrieved Select No to return to the Reset menu Delete Files Select File gt Delete gt Exercise In Delete you can delete previous exercises one by one all exercises at the same time or total values Scroll through the following information with UP or DOWN Exercise Select a single exercise to delete e All exerc Delete all exercises Totals Delete the total values one by one or all totals at the same time Confirm by selecting Yes 7 SETTINGS Change settings easily by using the Polar ProTrainer 5 software For further information consult software help Exercise Settings Select Settings Exercise For more information on Exercises see Exercise Types Feature Settings Select Settings Features Settins lt Exerc
13. given cycling pace and heart rate this may indicate a change in your training load and stress 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 Polar ProTrainer 5 software For more facts and know how to enhance your cycling visit Polar Article Library http articles polar fi en 1 segment html 13 CUSTOMER SERVICE INFORMATION Care and Maintenance Like any electronic device the Polar cycling computer should be treated with care The suggestions below will help you fulfill guarantee obligations and enjoy this product for many years to come Caring of Your Product Detach the transmitter connector from the strap after use Clean the connector with a mild soap and water solution Dry it with a towel Never use alcohol or any abrasive material steel wool or cleaning chemicals Rinse the transmitter strap with water after every use If you use the strap more than three times a week wash it at least once every three weeks in a washing machine at 40 C 104 F Use a washing pouch Do not soak and use
14. 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 Select Program Week view Day view Exercise view The exercise view shows the following information exercise name description and target duration Polar CS600X User Manual 39 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 consult Polar ProTrainer 5 software help Reminder Set the reminder time Perform Programmed Exercise Start Exercising If you set a reminder your cycling computer will remind you to train according to plan on the scheduled date View the planned exercise information by pressing OK when the reminder has gone off Start Daily Exercise Select Today Exercise view name of the exercise OK Select Program Week view Day view Exercise view OK OK For further information on exercise recording see Start T
15. is usually performed on a treadmill or a maximal treadmill bicycle You can also determine your HR max by taking a field test together with a training partner An estimate or a HR max P score that predicts your HR macan be obtained by taking a Polar Fitness Test 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 years If you have done some hard training in recent weeks and know that you can safely reach maximum Polar C8600X User Manual 50 heart rate you can safely take a test to determine your HR max yourself Having a training buddy 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 20 minutes on a flat surface building up to your usual training pace Step 2 Choose a hill that will take more than 2 minutes to climb Cycle up the hill once building to as hard a pace as you can hold for 20 minutes Return to the base of the hill Step 3 Cycle up the hill again building towards a pace you could just about hold for 10 minutes Note your highest heart rate Your maximum is approximately 10 beats higher than the noted value Step 4 Cycle back down the hill allowing your heart rate to drop 30 40 beats per minute Step 5 Cycle up the hill once again at a pace that you can only hold for 1 minute Try to cycle h
16. symptoms of any disease Are you taking any blood pressure or heart medication e Do you have a history of breathing problems Are you recovering from a serious illness or medical treatment e Do you use a pacemaker or other implanted electronic device Do you smoke e Are you pregnant Note that in addition to exercise intensity medications for heart conditions blood pressure psychological conditions asthma breathing etc as well as some energy drinks alcohol and nicotine may also affect heart rate It is important to be sensitive to your body s responses during exercise If you feel unexpected pain or excessive fatigue when exercising it is recommended that you stop the exercise or continue at a lighter intensity Notice to individuals with pacemakers defibrillators or other implanted electronic devices Individuals who have a pacemaker use the Polar cycling 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 cycling computer Polar C8600X User Manual 54 If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product check the listed materials in Technical Specifications To avoid any skin reaction to the transmitter wear it over a shirt but moisten the shirt well un
17. when engaged in airborne or underwater activities Water resistance of Polar products is tested according to International Standard ISO 2281 Products are divided into three different categories according to water resistance Check the back of your Polar product for the water resistance category and compare it to the chart below Please note that these definitions do not necessarily apply to products of other manufacturers Marking on case back Water resistant characteristics Water resistant Protected against wash splashes sweat raindrops etc Not suitable for swimming Water resistant 30 m 50 m i Suitable for bathing and swimming Water resistant 100 m in f 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 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 cycling computer sounds and backlight are automatically deactivated For further information on changing the battery see Care and Maintenance l do not know where am in the menu Press and hold STOP until the time of day is displayed there are n
18. you are not near 40 m 131 ft other Polar WearLink W I N D transmitters In time mode press OK The cycling 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 once the teaching process is over Start exercise recording by pressing OK Select No to cancel teaching 11 USING A NEW ACCESSORY Using a New Accessory A new sensor purchased as a separate accessory has to be introduced to the cycling computer This is called teaching and takes only a few seconds Teaching ensures that your cycling computer receives signals from your sensor only and enables disturbance free exercise in a group If you have purchased the sensor and the cycling computer as a set the sensor has already been taught to work together with the cycling computer You just need to activate the sensor in your cycling computer You can teach one Speed Cadence and Power sensor for each bike setting Teaching a New Speed Sensor Select Settings gt Bike gt Bike1 2 3 gt Speed gt On Off Teach new sensor is displayed Polar C8600X User Manual 47 e To teach a new sensor make sure you are not near 40 m 131 ft other Speed sensors Then select Yes to confirm teaching Start test drive is displayed Rotate the wheel a few times to activate the sensor A flashing red light indicates that the sensor is activate
19. you have installed which features are set ON and what kind of exercise you are performing Customize the cycling computer display easily with Polar ProTrainer 5 software Default Views on Your Display When Using Speed Sensor Speed Heart rate Trip distance Speed in km h Heart Rate Burned calories hour Trip distance Current heart rate Stopwatch Average heart rate Average speed Stopwatch Altitude Time of day Incline Altitude in meters Polar CS600X User Manual Graph Heart rate graph Altitude in graph Stopwatch Total duration of the exercise so far Zonelock Countdown timer Zone pointer Current heart rate Customize the cycling computer display to show information you want to see See Personalize the Cycling Computer Display Optional sensors Graph View The graph view enables comparison in graphs of two values during exercise For example choose a graphical overview of your heart rate and altitude The graph view can be customized For the upper and middle rows you can choose to view Power Speed Altitude or Heart rate in graphs Personalize the Cycling Computer Display In time mode select OK Settings Display Edit Personalize your cycling computer display to show desired information during training You can also edit the displays by using the Polar ProTrainer 5 software An exercise attached to the training program has its own display settings that cannot b
20. 0min 50min 40min Off On Off Off On 4h 9h 24h 67h 270h 40min 30min OOmin 30min 30min Off On Off On Off 6h 13h 33h 92h 368h 40min 30min 40min 10min 50min Off On Off On On 3h 7h 18h 53h 213h 40min 30min 40min 20min 30min Off On On Off Off 9h 19h 48h 126h 507h 30min 10min 10min 50min 20 min Off On On Off On 4h 30 9h00 22h 63h 253h min min 30min 20min 40min Off On On On Off 6h 12h 30h 84h 338h OOmin 10min 40min 30min 10min Off On On On On 3h 7h 17h 50h 202h 30min OOmin 40min 40min 50min On Off Off Off Off 18h 25h 32h 37h 39h 20min 20min 40min 30min 50min On Off Off On Off 8h 14h 23h 32h 38h 40min 20min 30min 40min 20min On Off On Off Off 14h 21h 29h 36h 39h 20min 20min 50min 10min 20min On Off On On Off 7h 13h 22h 31h 38h 40min OOmin OOmin 40min OOmin On On Off Off Off 10h 16h 25h 32h 38h 00 10 20min 40min 20min min min On On Off Off On 4h 8h 15h 26h 35h 30min 10min 50min OOmin 40min On On Off On Off 6h 10h 19h 29h 36h 20min 5Omin 30min OOmin 50min On On Off On On 3h 6h 13h 23h 34h 30min 30min 20min 30min 20min 31 Polar C8600X User Manual 32 RR Data Speed Cadence Power GPS Recording rate 1s 2s 5s 15s 60s On On On Off Off 8h 14h 23h 31h 38h 40min 20min 30min 40min OOmin On On On Off On 4h 7h 15h 25h 35h 10min 40min OOmin 20min 10min On On On On Off 5h 10h 18h 28h 36h 40min OOmin 20min 10min 30min On On On On On 3h 6h 12h 23h 34h 20min 20min 50min OOmin OOmin O Durations in the table are
21. 915 FI 113614 Polar C8600X User Manual 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 http www polar fi 17937599 00 ENG A 58 Polar CS600X User Manual Index 12h 24h time mode 37 Akap Onoff eere 32 Activity level mereceron tarada taa 34 Alarm setting eseseesesese 37 Altitude calibration 29 Analyzing training in software 21 Backliglit 2 ioris 7 Battery TOW 1st eaedem 55 Battery replacement 52 Bike symbol 12 14 Cadence On Off suuuusus 34 Calorie expenditure 21 Care instructions useussses 51 Create exercises ococococococococonononono 9 Customizing display 14 Cycling computer buttons 7 Data transfer sseseuesesss 21 Date settings sesesssssss 37 Deleting a file sesssssse 29 Event countdown essss 36 Exercise settings 9 9 FitrieSs test aci ius 40 Fitness test trend 43 Frequently asked questions 55 Guarantee seen 52 57 Heart rate zones ssseesss 9 HR eode um ME 35 49 Rese Died eh hes ieee aed 41 ale E E edi 35 50 Illum
22. ESSORY 5 522 feces lecvertencsccctecessecsvcancudivcesscobuncascetuceseatvdssecdsneesvestvned 46 Using a NeW ACCESS OY ciar i Ui 46 Teaching a New Speed Sensor sssssssssssssssesessesene nemen ese sumens sisse eese renes ns 46 Teaching a New Cadence Sensor sacacasa 47 Teaching a New Power Output Sensor ssssssssssssesessssesee nene emen nemen esses nsns nns 47 Teaching a New G3 GPS Sensor ccc ec cece cence eee eee ee ee cece nent nena assesses ese essa sa sa saa 47 12 BACKROUND INFORMATION esseeeesesennnn enn emn nennen nemen nent nenne nennen nene 47 Polar Sport Zoies 1 deed cerva a iii 47 OwrZore Traning icon ici taie a ra ed aa oaia hau aiaa aaea kaiean 49 Maximum Heart Rates ieira rsi exe re rene inre oae ro eoe EN einer Karea Exe Eae PEE a ERENS Laup KE Rose nine aA 49 Heart Rate Value in a Sitting Position seieueseeeseees eene nennen nnnm nnne nennen nnns 50 Heart Rate Rese EET PI 50 Heart Rate Variado ES 50 R R Recor lng a i ioc dor dios 51 Polar C8600X User Manual 13 CUSTOMER SERVICE INFORMATION eeeeeeeeeeeereenenenm nennen nennen nennen 51 Care and MaintenanCesssisceicsciceccscecedestedcsvescaisesscadessectecatecosssecuresssuendstaiedcetvaduvedessedestered 51 Caring ot Your Product ooo e cotto o A 51 fails 52 Changing Batteries oer oe erst ele meae ere Me ote ire alls tid leo MU rad 52 Changing Cycling Comput
23. Functions Target zone A graph showing your actual heart rate compared to the set heart rate zones br IIR 4 Zone pointer speed pace If the symbol is not visible and or an alarm sounds your speed pace is outside the target zone br IIR Queens Zone pointer cadence If the cadence symbol is not visible and or an alarm sounds you are outside the target cadence zone limits Polar CS600X User Manual 18 Symbol Explanation besss k Eaa Zone pointer power If the power symbol is not visible and or an alarm sounds you are outside the target power zone limits Q Time in zone Time spent on the zone amp Speed pace Current speed pace The data comes from the G3 GPS sensor The amount of bars above the letter G indicates the GPS signal strength m x Max speed Maximum speed pace so far The data comes from the G3 GPS sensor AUG G Average speed Average speed pace so far The data comes from the G3 GPS sensor Optional sensor required Button Functions Take a Lap Press OK to record a lap The display will show Lap number Average heart rate of the lap Lap time Lap number Lap distance Average speed Lock a Zone When training without preset target zones FREE exercise you can lock your heart rate into a sport zone For more information see Polar Spo target zones prior to exercise you can set Press and hold LAP OK to Lock Unlock zo rt Zones This w
24. LAN base stations may cause interference when exercising with CS600X To avoid erratic reading or misbehaviors move away from possible sources of disturbance Exercise equipment with electronic or electrical components such as LED displays motors and electrical brakes may cause interfering stray signals To solve these problems try the following 1 Remove the transmitter from your chest and use the exercise equipment as you would normally 2 Move the cycling computer around until you find an area in which it displays no stray reading or does not flash the heart symbol Interference is often strongest 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 Putthe transmitter back on your chest and keep the cycling computer in this interference free area as much as possible If the cycling computer still does not work with the exercise equipment it may be electrically too noisy for wireless heart rate measurement Minimizing Risks When Exercising Exercise may include some risk Before beginning a regular exercise program it is recommended that you answer the following questions concerning your health status If you answer yes to any of these questions we recommend that you consult a doctor before starting any training program Have you been physically inactive for the past 5 years e Do you have high blood pressure or high blood cholesterol Do you have
25. Off ii s ditto At oo te a a Rt LU e aer EA str Md Ma tag 33 Aria MV ca pont bed oad ed bet Seed Hoenn ede Mine ten A wade bleed Geta alate 33 Autostart On Off sce ste feces tore re IIT NDA eU MI MCI RUM a RIS 33 Power On Off A AAA cate DE vv in S VID eq Etude Vet de and VOD Ul 1 33 Polar C8600X User Manual Gaderice s Ori HOT eco EHE oo Wendin Manatee uideo Pia zone CLE ea ds 34 User Sei ici a EL 34 Heart Rate HRmax HRS a x cue e ect ea ote taza 35 Maximal Oxygen Intake VO2MAX cccceceeeecec eee ee eset ee nnne me e ee ene enses renes aes 35 General Setas o llas ro e rRER CIR CD ENe E E ED ers s MSN M KD ZUR Rois e 35 SQUARE As DRAMA I pU DENARII 35 VOUM Ei ta OS deca deest ta Lotti ve ian a EDU esta E TER maida 35 TZ Alarm larget Zone Alarm ieo dd be o da 35 Madden acu E 35 MIETEN IR DIL UL ia 35 LANA traia e a aaa a a a A EA 36 DICED oa Mm 36 Watch Settings 2c ccs cues EE 36 Reminder viona AAA AAA E Dd 36 A INDE LP ue 36 Alarm die A A A c Mg vs dt ts 37 inre stich ara sees Leek ON save ee aye Meine NG nla WP ere Toca een 37 TIME ZONG ss eR weeded a id dias bbs 37 BE A A dt oe ghia 37 Shortcut Button Quick Menu eceeeeee eee nennen nenne nnne nnne nnne nnne nnns 37 8 TRAINING PROGRAM me 38 View Pr Mii a il abia 38 Perform Programmed Exercise 0 cccccececececeeececeeeceeaeaeaeeeseeeeeseseseseseseseseeeeeeeaeaeaeanananss 39 jesse
26. POLAR Polar CS600X LISTEN TO YOUR BODY User Manual Polar C8600X User Manual Contents 1 INTRODUCTION pv E 5 2 CYCLING COMPUTER PARTS v a a a aa nennen nennen nennen nnne nnne nnne nennen 5 Optional Accessorles oce e codo E edi 5 3 GETTING STARTED 122 noie ro eee da acne 6 Measuring Wlieel SIze ioci iioii co ananena aaia iia iia rada casal ri Roe Erw ec 6 FUERTE 7 LUI D Espandi o A O a a 8 Installing the Polar Bike Mount eseseseeeeene nennen nennen nenne nennen emen nean 8 Attaching the Cycling Computer to the Bike Mount ssssssssssse mene 8 4 PREPARE FOR TRAINING 5 iie eno onn ainia ver Dec Roe Dye oa cR SRDNM NR ERRARE caidas sia acacia 9 Plan Yo r Training 5 5 2 cuoi acre line 9 Exereise TYPES D Er 9 Create New Exercises With Your Cycling COMPUtEr ccc cc cccecececeeeeeeeeeeeeeeeeeeeeeaeaeaeaeaes 9 Create New Exercises with Polar ProTrainer 5 esses mme 11 Wear the Trans Mie coi 11 5 TRAINING ii dde ii dida dias 12 SA eeetecs ccr cu epoiu rece roro A aa a aeaaea t aa doa Vor irl ana OW aio de CN cR DR E CE LRe us 12 Information on the Display ss 7 5 cece fs ront eere ree Roe Bs sete deed aadi a Eo aE ReRe Eaa Ar E ALEE inaia 13 Graph VIEW e 14 Personalize the Cycling Computer Display Leseseeeeeeee eene nennen nnne 14 Symbols the Display RC
27. Teaching a New Power Output Sensor Select Bike gt Bike1 2 3 gt Power gt On Off Teach new sensor is displayed e To teach a new sensor make sure you are not near 40 m 131 ft other Power Output sensors Then select Yes to confirm teaching Start test drive is displayed Rotate the wheel a few times to activate the sensor A flashing red light indicates that the sensor is activated Completed is displayed once the teaching process is over The cycling computer is now ready to receive power data Select No to cancel teaching The cycling computer will not be able to measure power data Once the power sensor is taught to recognize the cycling computer it will do so even if the sensor has been turned off When the power sensor is turned back on the Teach new sensor is displayed Select NO The monitor will go into On off mode The power sensor last taught will be taken into use If Yes is selected the cycling computer goes into teaching mode Teaching a New G3 GPS Sensor Turn the G3 GPS sensor on and then select Settings gt Features gt GPS gt On in your cycling computer Teach new sensor is displayed Select Yes to confirm teaching Completed is dislayed Select No to cancel teaching The cycling computer will not be able to measure GPS data Optional sensors required 12 BACKROUND INFORMATION Polar Sport Zones Polar sport zones offer a new level of effectiveness in heart rate based training Training is
28. al time Select Settings gt Bike gt Bike 1 gt Arr time Set the distance you are going to ride and the cycling computer will calculate and display the estimated time of arrival based on cycling speed Install the Polar Speed Sensor on your bike to measure speed and distance For further information on installing the speed sensor consult Polar Speed Sensor user manual Arr time O On Off e Select by pressing OK e Select On Off to set the feature on or off Set dist e Select Set dist to set the distance you are going to ride Autostart On Off Select Settings gt Bike gt Bike1 gt Autostrt The Autostart function starts or stops automatically the exercise recording when you start or stop cycling The Autostart function requires Polar Speed Sensor W 1 N D Power On Off You can install an optional Polar Power Output Sensor onto your bicycle To activate the power sensor in your cycling computer select Settings gt Bike gt Bike 1 gt Power gt On Teach new sensor is displayed Polar C8600X User Manual e f your sensor is already taught select No e f your sensor has not been taught yet see 11 Using a New Accessory for more information on teaching Power settings You need to enter the chain weight g chain length mm and span length mm into the cycling computer to measure correct power information Select Settings gt Bike gt Bike1 Bike 2 or Bike 3 gt Power gt Settings and
29. alfway up the hills 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 15 minutes Heart Rate Value in a Sitting Position HR is your average heart rate when completely still i e while sitting To easily determine HR si wear your transmitter sit down and do not engage in any physical activity For a more precise measurement repeat the procedure several times and calculate your average Heart Rate Reserve Heart rate reserve HRR is the difference between maximum heart rate HR max and resting heart rate HRrest 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 VOSR Exercise heart rate can be determined by using the Karvonen formula Add the given percentage of heart rate reserve to resting heart rate Exercise HR of target intensity HR max HRrest HRrest Example Target intensity 70 HRR for a person with HR max 201 bpm and HR est 50 bpm Exercise HR 70 201 50 50 Exercise HR 156 bpm For a precise exercise heart rate you need your exact HR max and HRyeg When using estimated HR max exercise heart rate values are always estimates n Polar CS600X cycling computer the heart rate value during a resting state is measured in a sitting position HR i
30. ar 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 The material in this manual is for informational purposes only The products it describes are subject to change without prior notice due to the manufacturer s continuous development program Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein Polar Electro Inc Polar Electro Oy shall not be liable for any damages losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the use of this material or the products described herein This product is protected by one or several of the following patents FI68734 US4625733 DE3439238 GB2149514 HK81289 FI110303 WO96 20640 EP 0748185 US6104947 FI112028 EP 0984719 US 6361502 FI 111801 US 6418394 EP1124483 WO9855023 US6199021 US6356848 FI114202 US 6537227 FI110
31. ate value HR ma P The HRmay P score predicts your individual maximum heart rate more accurately than the age based Polar CS600X User Manual 41 formula 220 age For further information on HR pax see User Settings To make sure the test results are reliable the following basic requirements apply e You can perform the test anywhere at home at the office at a health club provided the testing environment is peaceful There should be no disturbing noises e g television radio or telephone and no other people talking to you e Always take the test in the same environment and at the same hour Avoid eating a heavy meal 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 Enter User Information Select Settings User To carry out the Polar Fitness Test enter your personal user information if you entered the personal user information before there is no need to do this again and long term physical activity level in the User Settings Set HRmax P On If you want to obtain your predicted maximum heart rate value turn HRmaxP on Select Test gt Fitness gt HR max p gt On Performing the Test Select Test gt Fitness gt Start gt Fitness
32. ay if you haven t had time to define preset a target zone on the go during a session If for example you are cycling with a heart rate of 130 bpm which is 75 of your maximum heart Polar CS600X User Manual 19 rate and matches sport zone 3 you can press and hold LAP to lock your heart rate into this zone Sport zone3 Locked 70 79 is displayed An alarm sounds if you are below or above the sport zone if the target zone alarm function is on Unlock the sport zone by pressing and holding OK again Sport zone3 Unlocked is displayed Zoom the Display Heart rate v Itl 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 button 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 View Settings Menu Press and hold LIGHT Settings The Settings menu is displayed when pressing and holding LIGHT In the settings menu you can change certain settings without pausing the exercise recording The contents of this menu vary according to the exercise type For further information see 7 Settings Prev phase View summary information of the previous phase or repetition displayed when you have created an exercise with phases with the Polar ProTrainer 5 software e Ke
33. be determined in 1 5 minutes during a warm up period by cycling 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 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 exertion is an important part of getting fit Since warm up routines differ for different types of exercise and since your physical and mental state may also vary from day to day due to stress or illness using the OwnZone function for every session guarantees the most effective heart rate target zone for that particular type of exercise and day For more information on how to determine your OwnZone see Determine Your OwnZone 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 for different types of sports 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 HR pax clinically measured A stress test supervised by a cardiologist or exercise physiologist
34. cadence as a zone type the zones will be expressed in rounds per minute rpm f you choose power as a zone type the zones will be expressed in watts 3 Set Zone guide to change zones after a specified time or distance During your workout the cycling computer will alert you when changing zones e Timers Set a timer for the zone minutes and seconds and press OK Distances Set distance for the zone and press OK Off Deactivate timers and distances off and press OK Once you have defined the first zone Zone 1 OK 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 for your next workout Rename the exercise by selecting Rename from the list Create a New Exercise Without Zones To 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 Polar CS600X User Manual 11 Timer 1 Define minutes and seconds for the timer and press OK Distances e Number of distance
35. ce Centers only The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro For further information see Limited Polar International Guarantee For more information on local after sales services consult Polar Customer Service Card Changing Batteries Have the battery replaced by an authorized Polar Service Center Avoid opening the sealed battery cover but if you choose to change the battery yourself follow the instructions carefully on the next page To change the batteries of the cycling computer and transmitter yourself carefully follow the instructions in Changing Cycling Computer Battery Instructions apply for all batteries If you would prefer Polar to replace the battery contact an authorized Polar Service Center Changing Cycling Computer Battery To change the cycling computer battery you need a coin and battery CR 2354 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 ba
36. cise Key lock on Indicates that the key lock is on Rec symbol Displayed in the exercise mode when stopwatch time is running and the recordings are on The symbol is blinking when memory is low Interval icon Indicates that Interval exercise is chosen Countd Timer Countdown timer LAP es Lap number and time Lap number and lap time fe gt gt Lap distance The distance of the current lap Stopwatch Total duration of the exercise so far Heart rate Current heart rate AUG Avg heart rate Average heart rate od Calories Expended calories in kcal or Cal Polar C8600X User Manual 16 Symbol Explanation Ae Distance Distance covered so far AE Tre Trip Distance between points A and B This distance is reset every time OK button is pressed l OE Arrival time Estimated time of arrival R R RR variation Beat to beat variation in heartbeat intervals i e the variation in times between successive heartbeats od Cycl Economy Cycling economy as kcal km or Cal mi and Kcal H or Cal H Numerical comparison of cycling efficiency and economy between different exercises or circumstances or even between different riders at Ascent Ascended meters feet Jh Descent Descended meters feet ZA Inclinometer Uphill downhill steepness in percentages and grades Estimates in numerical form how steep uphill or downhill you are cycling and help
37. cise mode and you can continue exercising without settings The exercise is recorded and filed For further information on planning the sessions and transferring them to your cycling computer with the Polar ProTrainer 5 software consult software help Functions During Exercise Change the same settings in a programmed exercise as with any other exercise type For further information on different functions during exercise see Button Functions The programmed exercise uses the sport profile settings set in the Polar ProTrainer 5 software If you change the cycling computer settings during exercise e g HR view the changes will only apply to the current exercise Next time you start the same exercise the cycling computer will use the sport profile settings defined in the software Lap Menu To see the lap menu during programmed exercise press and hold OK Scroll between options with UP or DOWN and select with OK The contents of the lap menu depend on your exercise End phase End current phase and move to the next phase in the exercise e Jump to Move to any other phase in your exercise To view exercise results Select File Exercise log After completing a programmed exercise your training data will be saved under File For further information see Analyze Exercise Results 9 TESTS Polar Fitness Test V Select Test Fitness Test Fitness Optimizer The Polar Fitness Test is an easy safe and quic
38. computer Select Settings Watch Time 1 24h 12h Set time 2 in the cycling computer Select Settings Watch Time 2 Set the desired time difference between time 1 and time 2 in hours with UP DOWN buttons Time zone Switch between time zones Select Settings Watch Time zone Time 1 Time 2 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 To set the date in the cycling computer Select Settings Watch Date dd day mm month yy year Change settings easily by using the Polar ProTrainer 5 software For further information see software help Shortcut Button Quick Menu Some settings can be changed with a shortcut button in time mode Press and hold LIGHT gt Quick menu e Keylock e Reminders Alarm Time zone Sleep Polar C8600X User Manual 38 8 TRAINING PROGRAM View Program Create and download a personalized training program to your cycling computer by using Polar ProTrainer 5 software This chapter includes the basic instructions on how to navigate and manage the program once you have downloaded it to your cycling computer For further information on creating programmed exercises with the software transferring them to your cycling computer and analyzing your performance after training consult Polar ProTrainer 5 help After downloading the training program two add
39. d Completed is displayed once the teaching process is over The cycling computer is now ready to receive speed and distance data Select No to cancel teaching and the already earlier taught speed sensor is taken into use Once the speed sensor is taught to recognize the cycling computer it will do so even if the sensor has been turned off When the speed sensor is turned back on Teach new sensor is displayed Select NO If YES is selected the monitor goes into teaching mode Teaching a New Cadence Sensor Select Settings gt Bike gt Bike1 2 3 gt Cadence gt On Off Teach new sensor is displayed e To teach a new sensor make sure you are not near 40 m 131 ft other Cadence sensors Then select Yes to confirm teaching Start test drive is displayed Rotate the wheel a few times to activate the sensor A flashing red light indicates that the sensor is activated Completed is displayed once the teaching process is over The cycling computer is now ready to receive cadence data Select No to cancel teaching The cycling computer will not be able to measure cadence data Once the cadence sensor is taught to recognize the cycling computer it will do so even if the sensor has been turned off When the cadence sensor is turned back on next time Teach new sensor is displayed Select NO and the monitor will go into On off mode Select ON to activate the cadence sensor If YES is selected the monitor goes into teaching mode
40. d time used for OwnZone determination is included in your recorded exercise time Stop Exercise Interrupt exercise recording by pressing STOP To stop recording completely select EXIT 6 AFTER TRAINING Care for your transmitter after exercise Detach the connector from the strap after use Keep the transmitter dry and clean For complete care and maintenance instructions see Care and Maintenance Polar CS600X User Manual Analyze Exercise Results To view basic data on your performance see File on your cycling computer For deeper analysis transfer the data to Polar ProTrainer 5 The software offers various options to analyze the data with The cycling computer and software are connected via IrDA First open the software Then select Connect from your cycling 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 Open Polar ProTrainer 5 software 2 Select Connect in the cycling computer and place the device in front of the computer s infrared window Connect eB 3 Click Transfer Data on the software toolbar For more information on transferring data consult software help To view file on cycling computer Select File gt OK for the following options e Exercise log lists a maximum of 99 exercise files Weekly includes summaries of the past
41. der the electrodes to ensure flawless operation 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 Technical Specifications Cycling computer The wrist unit is a class 1 Laser Product Battery life Battery type Battery sealing ring Operating temperature Materials Watch accuracy Accuracy of heart rate monitor Heart rate measuring range Current speed display range Altitude display range Ascent resolution Cycling computer limit values Maximum files Maximum time Maximum laps Total distance Total duration Total calories Total exercise count Total ascent 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 Average 1 year 1h day 7 days week CR 2354 O ring 20 0 x 1 0 Material silicone 10 C to 50 C 14 F to 122 F Thermoplastic polymer Better than 0 5 seconds day at 25 C 77 F temperature 1 or 1 bpm whichever larger Definition applies to stable conditions 15 240 0 127 km h or 0 75 mph 550 m 9000 m 1800 ft 29500 ft 5 m 20 ft 99 99 h 59 min 59s 99 999 999 km
42. divided into five sport zones based on percentages of your maximum heart rate With sport zones you can easily Polar CS600X User Manual 48 select and monitor training intensities and follow Polar s sport zones based training programs Target zone Intensity of Example Training benefit HRmax bpm durations MAXIMUM 90 100 less than 5 Benefits Maximal or near maximal minutes effort for breathing and muscles 171 190 bpm Feels like Very exhausting for breathing and muscles Recommended for Very experienced and fit cyclists Short intervals only usually final preparation for short riding events HARD 80 90 2 20 Benefits Increased ability to sustain minutes high speed endurance 152 172 bpm Feels like Causes muscular fatigue and heavy breathing Recommended for Experienced cyclists for all year round training varying length Becomes more important during pre competition season MODERATE 70 80 10 60 Benefits Enhances general training minutes pace makes moderate intensity efforts 133 152 easier and improves efficiency bpm Feels like Riding in at good pace with constantly high cadence Recommended for Cyclists progressing towards events or looking for performance gains 60 70 60 300 Benefits Improves general base fitness minutes improves recovery and boosts 114 133 metabolism bpm Feels like Comfortable and easy low muscle and cardiovascular load Recommended for Everybody for long traini
43. e modified The information on the display depends on the features that are activated For example if speed measurement is not activated speed information can not be shown in the display For further information on display symbols see Symbols on the Display 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 Repeat the same for the middle and lowest 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 the name of the display while changing displays during exercise In time mode select OK Settings Display Titles The display settings are separate for each bike bike 1 2 3 If you change the displays for one bike the changes do not affect the other bike displays The display views depend on the features that are activated For further information see Feature Settings and Bike Settings Symbols on the Display Symbol Explanation Time of day Polar C8600X User Manual Symbol 15 Explanation Cycling symbol All the necessary sensors are found when the symbol stops blinking G GPS symbol All the necessary sensors are found when the symbol stops blinking y Bike number The number on right bottom corner indicates which bike is in use during this exer
44. e test in any phase by pressing STOP Optimizer Test canceled is displayed If the cycling 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 cycling computer calculates five heart rate and heart rate variability based parameters The OwnOptimizer values are calculated by comparing your latest results to previous ones The cycling computer 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 light and intensive training sessions and recovery days Training Effect 3 Your heart rate is higher than average You may have exercised intensively in the previous days You have two choices 1 rest or train lightly for one or two days or 2 continue intensive training for one or two days and then recover well Other sources of stress such as the beginning of a fever or an attack of the flu can result in the same kind of response Steady State 4 Polar C8600X User Manual 45 Your heart rate has continuously been at a n
45. each new WearLink is displayed If you have purchased a new transmitter as an accessory it will have to be introduced to the cycling computer For further information see 10 Using a New Transmitter If the transmitter you are using is included in the product set and the text appears on the display the cycling 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 Check Speed is displayed For further information consult Speed Sensor W I N D user manual Check Power is displayed Check that the power sensor function is activated in the cycling computer If so the cyclist symbol should be displayed on the computer Make sure your power sensor is positioned correctly The battery of your power sensor may be empty For further information see Power Output user manual Teach new sensor is displayed If you have purchased a new Polar WearLink W I N D Polar Cadence Sensor W I N D or Polar Power Sensor W I N D as an accessory it will have to be introduced to the cycling computer For further information see 11 Using a New Accessory the altitude keeps changing even if am not moving The cycling computer converts measured air pressure into an al
46. elaxed 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 cycling computer 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 include tests taken after a training day and after recovery days Monitoring OwnOptimizer Values Polar C8600X User Manual 44 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 perfor
47. er 5 software A shorter recording rate consumes the memory of the cycling 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 recoding time to record exercise data When the session ends the current recording rate will be used in the next training session The following table shows the maximum recording times for each recording rate The maximum recording time can be shorter if you record a large number of short exercises Recording rate will change when less than 30 minutes of recording time is left Memory low is displayed 60 minutes before the memory runs out RR Data Speed Cadence Power GPS Recording rate 1s 2s 5s 15s 60s Off Off Off Off Off 22h 45h 112h 338h 1352h 30min OOmin 40min 10min 55min Off Off Off On Off 9h 19h 48h 144h 579h 30min 10 10min 50min 40min min Off Off On Off Off 16h 33h 84h 253h 1014h 50min 40min 30min 40min 40min Off Off On On Off 8h 16h 42h 126h 507h 20min 50min 10min 50min 20min Polar C8600X User Manual RR Data Speed Cadence Power GPS Recording rate 1s 2s 5s 15s 60s Off On Off Off Off 11h 22h 56h 144h 579h 10min 30min 2
48. er Battery c cccccccccecee cece cece ee ee ee ee nemen nnns sisse 52 SA a Aa a ea Aaa a a aaa e aa E eA a a aa eaaa Aaa aN eaha aaa daai lanipa aa Era EDS 53 Interference During EXerelse e bo 53 Minimizing Risks When Exercising ssssssssssesesee enn m eme mme e ne ene nennen 53 Technical Specifications oi a a ia dia st 54 Frequently Asked Questi0NS oooococcccocncnononcncnncnronencnnrnronenrnnnnrnrnnrnrnnrnrnnrnrnnrnrnrnnrnenarnns 55 Limited Polar International Guarantee o oooococcocccnoconcncnnnoconencnncnnnrnnrornnrarnnnnrnnrnrnrenrnenaranns 57 Polar Disclaimer onu ici ILLIUS Di ls 57 INDEX Polar CS600X User Manual 1 INTRODUCTION Congratulations You have purchased a complete training system to tailor fit your training needs This user manual includes complete instructions helping you get the most out of your cycling computer COMPLETE TRAINING SYSTEM Plan your exercise with Polar ProTrainer 5 software Transfer you plans to your cycling computer See detailed information of your exercise Store your training data for long term follow up and analysis in the Polar ProTrainer 5 Your cycling computer guides you through your exercise and stores your training data After the exercise transfer your results to the Polar ProTrainer 5 1 Polar CS600X Cycling Computer Records and displays cycling and exercise data during exercise 2 Polar WearLink W I N D Coded Transmitter Consisti
49. er minute or HRR percentage of heart rate reserve You can change settings easily by using the Polar ProTrainer 5 software For further information consult software help You can lock unlock sport zone by pressing and holding the LAP button during your ride Polar C8600X User Manual 33 Bike Settings Select Settings Bike You can set three bike preferences for the cycling computer Prepare the settings for the bikes and when you start training select bike 1 2 or 3 Bike 1 is set as a default Settins lt T Features Bike Select Settings gt Bike gt Bike 1 Bike 2 Bike 3 or Other Bike 2 and Bike 3 can be turned on or off Select Other to deactivate speed cadence and power sensors and to measure only heart rate altitude temperature and data provided by the GPS sensor Wheel Size Select Bike gt Bike 1 gt Wheel Wheel size settings are a prerequisite for correct cycling information For more information on measuring the wheel size see Measuring Wheel Size Speed On Off As default the speed is Off for bike 1 To activate the speed sensor in your cycling computer select Settings gt Bike gt Bike 1 gt Speed gt On Teach new sensor is displayed e f your sensor is already taught select No e f your sensor has not been taught yet see 11 Using a New Accessory for more information on teaching Speed settings are either done manually or with the Polar ProTrainer 5 software Arriv
50. estimates For RR data maximum recording time depends on heart rate and variation of heart rate If you record laps and or create an exercise that includes phases with the Polar ProTrainer 5 software maximum recording time will decrease RR Data Function Select Settings Features RR data On Off The RR data recording function measures and records heartbeat intervals with one millisecond resolution This enables the analysis of heart rate variability HRV using the Polar ProTrainer 5 software The RR data function consumes the memory of the cycling computer and when setting the function the remaining recording time is shown on the lower row of the display Automatic Lap Recording Set the automatic lap recording Select Settings Features A Lap On set the lap distance The cycling computer will automatically record laps Choose Off to deactivate Heart Rate View Choose a format to view your heart rate Select Settings gt Features gt HR view gt HR HR HRR Sport Zones Define Polar Sport Zones in the cycling computer Select Settings Features Sport zones Sport zone low limit Set the lower limit of sport zone 1 by pressing UP or DOWN Then press OK Set the lower limits of each sport zone in the same way When setting the lower limit the upper limit of the previous zone is set automatically Press and hold LIGHT to switch between sport zone views HR percentage of maximum heart rate or BPM beats p
51. esult indicates that you have had a very intensive training period for several days or weeks and your recovery has not been sufficient This has resulted in a state of overtraining To return to a normal training state rest for a carefully monitored recovery period Follow your recovery by performing the OwnOptimizer Test 2 3 times a week Parasympathetic Overtraining 9 Your heart rate has stayed at a low level which is generally interpreted as a sign of a good recovery However other parameters indicate parasympathetic overtraining You may have trained with high volumes for a long time and recovery may not have been sufficient Check for other signs of overtraining such as decreased performance increased fatigue mood disturbances sleeping problems persistent muscle soreness and or a feeling of being burnt out or stale You may also have been subjected to other stresses In general the development of parasympathetic overtraining requires a long history of heavy training volumes To recover from a state of parasympathetic overtraining you have to recover body balance completely Recovering may take several weeks You should not exercise instead rest completely for most of the recovery period You can possibly have a few days with some light aerobic training in short sessions and only occasionally include short high intensity sessions You can also consider doing a sport other than your main sport However it should be one you are fa
52. esults with Polar ProTrainer 5 Software Downloading test results to the Polar ProTrainer 5 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 The Polar Fitness Test results are downloaded automatically to the software when you download exercise data using the Transfer data option Polar OwnOptimizer Fitness Optimizer Test General Successful training requires temporary overloading longer exercise duration higher intensity or higher total volume In order to avoid severe overtraining overloading must always be followed by an adequate recovery period With an inadequate recovery period you may experience a decrease in performance as a result of high training volumes instead of improvement Polar OwnOptimizer is an easy and reliable way to determine whether your training program is optimally developing your performance Polar OwnOptimizer is developed for use by healthy adults Polar OwnOptimizer is a modification of a traditional orthostatic overtraining test It is a perfect tool embedded in the cycling 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 r
53. ime of exercise Heart rate in beats per minute bpm alternating with a percentage of your maximum heart rate HR or as a percentage of your heart rate reserve HRR Maximum heart rate Minimum heart rate Average heart rate Target zones HR Speed Cadence power alternating zone 1 zone 2 and zone 3 Upper limit Lower limit Time in above and below zone 1 2 3 Time above zone Time below zone Time in zone Polar CS600X User Manual Calories Calories expended during exercise 1143 kcal Energy expenditure indicates overall exertion during exercise Press BACK to return to the basic information view Additional Basic Information To add your own exercise information or delete the exercise from File press and hold LIGHT in basic information view Select File gt OK gt Exercise log gt OK gt Basic gt OK press and hold LIGHT Add info gt 0K Rank Grade your exercise Feeling Evaluate your subjective feeling during the exercise e Temperat Set the temperature with UP or DOWN Distance Set the distance for Bike 1 Bike 2 Bike 3 or Other If you change the distance it will effect also on the Totals distance b Bike information Select File gt Exercise log gt Bike information Bike T information m 4 4 UCL 1d Press OK and scroll UP and DOWN to view the bike information Speed km h Speed Max 53 2 Maximum speed Rus pr Average speed oh p Distance E
54. inate the display 19 Interval training esee 9 Keylock cui ati 35 Language settings 36 Lap Storing s sace efe cask stein 18 Manual limits eeseseessese 9 Night mode eseeeeeeeeee 19 Ownlridex ceded ees 40 OwnOptimizer esesesesess 43 OWnZOfe E EEE Dx EYE 20 49 Pause an exercise 19 Pliases cnica tarada 39 Polar ProTrainer 5 21 38 Power on off naain 33 Precautions encontrada p cient 53 Predicted maximum heart rate 41 Programmed exercise 38 39 Recalling training information 21 Recording rate settings 30 Reminders ccceccececeeeeseeeaeeeeees 36 Reset the cycling computer 55 Reset totals file 28 RR recording iiid na 30 32 Selecting exercise type 9 SOUNG 22 2 dtr teet edet neg epi dese saad 35 Speed limits 2 ec 9 Speed on off cst cte 33 Start exercise recording 12 Start measuring heart rate 12 TEACHING rtc tip tt dade ee 46 Timer setting sesesesessse 9 Titre Setting iste Enero Reus 37 TIMEZONE eta T 37 Du p 14 loce 28 Transmitter aniio irinenn 11 Units setting i cunei 36 VOS arid oer c edat eade 35 40 VOUE s zo tios oig pias 35 Water resistance sssssss 55 Zoom the d
55. ination begins Determination of your OwnZone occurs in five stages If the sound setting is activated a beep will indicate the end of each stage 0Z gt Cycle at a slow pace for 1 min Keep your heart rate below 100 bpm 50 HR during this first stage 0Z gt gt Cycle at a normal pace for 1 min Slowly increase your heart rate by 10 bpm 5 HR max 0Z gt gt gt Cycle at a brisk pace for 1 min Increase your heart rate by 10 bpm 5 HR max 0Z gt gt gt gt Cycle at a brisk pace for 1 min Increase your heart rate by 10bpm 5 HR max 0Z gt gt gt gt gt Cycle brisk pace for 1 min Increase your heart rate by approximately 10 bpm 5 HR max 3 Once you hear two consecutive beeps this means your OwnZone has been determined 4 OwnZone Updated and the heart rate zone are then displayed The zone is displayed in beats per minute bpm or as a percentage of maximum heart rate HR or as a percentage of your heart rate reserve HRR depending on your settings 5 f OwnZone determination was not successful your previously determined OwnZone will be used and OwnZone Limits is displayed If OwnZone has not previously been recorded age based limits are automatically applied You can now continue with your exercise Try to keep inside the given heart rate zone to maximize exercise benefits Alternatively to skip OwnZone determination and use the previously determined OwnZone press OK at any phase of the process The elapse
56. ise Features GPS Activate the GPS function by selecting Settings gt Features gt GPS gt On Teach new sensor is displayed e f your sensor is already taught select No e f your sensor has not been taught yet see 11 Using a New Accessory for more information on teaching Optional sensor required Altitude The cycling computer measures and displays altitude Change the settings of the altimeter in the Altitude menu You can calibrate the altimeter manually or automatically 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 No Altitude calibration canceled is displayed 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 Polar C8600X User Manual 30 Calibrating the Altitude Automatically Select Settings Features Altitude AutoCalib On Off By using the altitude Automatic Calibration option you can adjust the starting elevation to be set always the same in the beginning of the exercise Calibrate the elevation manually and turn the Automatic Calibration AutoCalib on From now on this elevation will be always used as the ba
57. isplay 19 59
58. ites visible on lowest row Free mode to change your exercise profile to free exercise type This does not delete the exercise you have performed but will continue the exercise without settings If you switch to Free mode you can restart the original exercise by pausing the exercise again and choosing Restart P1 Optional G3 GPS sensor W I N D required Polar C8600X User Manual 20 Determine Your OwnZone For background information on Polar OwnZone see OwnZone Training Select Settings Exercise OwnZone Find your OwnZone in 1 5 minutes during a warm up period by cycling or walking jogging You should start exercising gently at a light intensity and gradually increase intensity to raise your heart rate Redefine your OwnZone e When changing exercise environment or exercise mode When taking up exercise after more than a week s break e f you are not completely 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 determining your OwnZone make sure that Your user settings are correct The OwnZone function is activated The cycling computer will automatically determine OwnZone every time you start exercising if the OwnZone function is on 1 Wear the transmitter as instructed Start measurement by pressing OK twice 2 When your exercise starts 0Z is displayed and OwnZone determ
59. itional menus are shown in your cycling computer where you can view your program and check your daily schedule Scroll weeks days and exercises with UP or DOWN Select week and day with OK Prosram j a e To 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 Targets Summary of targets for the week Calories distance and duration Planned time for sport zones press OK and scroll between sport zones with UP or DOWN Results Summary of results for the week Calories distance and duration Performed time in sport zones press OK and scroll between sport zones with UP or DOWN Reminder Set alarm on time 10 min 30 min or 1 hour before the exercise and define sound type Silent Beep Normal Program off Remove the program from your cycling computer To view your daily program Select Program Week view Day view Select Today Exercise view The day view offers an overview of your daily exercises The white bar represents planned exercise time and the black bar represents performed exercise time Daily target exercise time is shown below the bars Press and hold LIGHT to view additional
60. k way to measure your aerobic cardiovascular fitness at rest The result Polar OwnIndex is comparable to maximal oxygen uptake VO max which is commonly used to evaluate aerobic fitness Your long term level of physical activity heart rate heart rate variability at rest gender age height and body weight all influence OwnIndex The Polar Fitness Test is developed for use by healthy adults Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body The better your aerobic fitness the stronger and more efficient your heart is Good aerobic fitness has many health benefits For example it helps in decreasing high blood pressure and your risk of cardiovascular diseases and stroke If you want to improve your aerobic fitness it takes on average six weeks of regular training to see a noticeable change in your OwnlIndex Less fit individuals see progress even more rapidly The better your aerobic fitness the smaller the improvements in your OwnIndex Aerobic fitness is best improved by exercise types that use large muscle groups Such activities include running cycling walking rowing swimming skating and cross country skiing To monitor your progress start by measuring your OwnlIndex 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 r
61. laboratory measured HR max Stop the test at any time by pressing STOP Fitness Test canceled is displayed for a few seconds Saved the OwnIndex and HRmax p values they will be used for calculating calorie consumption Polar C8600X User Manual After the Test Fitness Level Classes Your OwnIndex is most meaningful when comparing your individual values and changes in them over time OwnIndex can also be interpreted based on gender and age Locate your OwnIndex on the table below and find out how your aerobic fitness compares to others of the same gender and age Top athletes typically score OwnIndex values above 70 men and 60 women Olympic level endurance athletes can reach values as high as 95 Ownlndex 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 lt 32 32 37 38 43 44 50 51 56 57 62 gt 62 25 29 31 31 35 36 42 43 48 49 53 54 59 gt 59 30 34 lt 29 29 34 35 40 41 45 46 51 52 56 gt 56 35 39 lt 28 28 32 33 38 39 43 44 48 49 54 gt 54 40 44 lt 26 26 31 32 35 36 41 42 46 47 51 gt 51 45 49 lt 25 25 29 30 34 35 39 40 43 44 48 gt 48 50 54 lt 24 24 27 28 32 33 36 37 41 42 46 gt 46 55 59 lt 22 22 26 27 30 31 34 35 39 40 43 gt 43 60 65 21 21 24 25 28 29 32 33 36 37 40 gt 40 Women Age Years Very low Low Fair Moderate Good Ve
62. lect the value and press and hold LIGHT Delete value No Yes is displayed Confirm with OK Reset the Trend File Select Test Optimizer 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 Polar ProTrainer 5 software Downloading test results to the Polar ProTrainer 5 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 The Polar OwnOptimizer results are downloaded automatically to the software when you download exercises using the Transfer Data option 10 USING A NEW TRANSMITTER Using a New Transmitter Your CS600X cycling computer has been taught to work together with the Polar WearLink W I N D transmitter In other words your cycling computer receives signals from your transmitter only and enables disturbance free exercise in a group If you purchase a new transmitter as a separate accessory it has to be introduced to the cycling computer This is called teaching and takes only a few seconds To prevent interference during a cycling event make sure you perform the teaching process prior to the event Teaching a New Transmitter Wear the transmitter and make sure that
63. lly 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 When cycling in a certain sport zone the mid section of the zone is a good target but don t keep your heart rate at that exact point all the time Training intensity recovery level environmental and other such factors will all contribute to heart rate responses It is therefore important to pay attention to subjective feelings of tiredness and to adjust the training program accordingly A simple way of making use of the sport zones is making your target heart rate zones For further instructions see Plan Your Training After the session is over exercise duration in the sport zone is displayed Access the Weekly display for the sport zones you have been exercising in and the time spent exercising in one The Polar ProTrainer 5 software offers up to 10 sport zones to better serve your training needs and heart rate reserve OwnZone Training Your cycling computer automatically determines 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
64. matic lap number alternating with its time The last lap is never shown as the best lap even if it is the fastest lap If you are in a cycling event and wish to include your last lap press OK on the finishing line instead of STOP You can then stop recording after the finishing line Scroll lap information by pressing OK Compare information on different laps by pressing UP or DOWN For easy view of lap information transfer the exercise file to the Polar ProTrainer 5 software and analyze the exercise in the Curve view Lar 2 Time Time Split time Lap time Heart rate in beats per minute bpm alternating with percentage of maximum heart rate HR or as a percentage of your heart rate reserve HRR Maximum heart rate Average heart rate End heart rate of lap 26 Polar CS600X User Manual Lar 2 Speed km h Speed km h Average speed Rus 30 00 End speed of lap Press and hold LIGHT to switch speed Distance Lap distance Cadence Maximum Cadence Average cadence of the lap Max 104 h an or Power Average power of the lap End power of lap Pedaling index Pedal index Average Rus 18 z QU i or Lar 2 Cycling efficiency Cycling efficiency is your energy expenditure converted into the power that propels the bike forward Cycling efficiency is measured as soon as heart rate rises above 100 bpm min and Max 116 Rus 1e3 la Jin the exercise has lasted for mo
65. maximum exertion The most accurate way of determining VO max is to perform a maximal stress test in a laboratory If you know your exact clinically tested VO2 4 set the value in the cycling computer Otherwise measure a comparable value OwnIndex by taking the Polar Fitness Test For further information see Polar Fitness Test If changes are made to the user settings User settings updated is displayed You can enter and edit user settings by using the Polar ProTrainer 5 software For further information consult software help General Settings User General Settins lt Sound Select Settings gt General gt Sound Volume Select Settings gt General gt Sound gt Volume gt On Off Volume settings control button sounds and activity sounds during exercise This does not affect the watch or target zone alarms TZ Alarm TZ Alarm Target Zone Alarm You can set the TZ Alarm On Off Select Settings gt General gt Sound gt TZ Alarm gt On Off If the target zone alarm is deactivated the heart rate reading will flash when you are outside the target zone Keylock To define keylock settings Select Settings gt General gt Keylock gt Manual Automatic Keylock prevents accidental button presses Manual Activate the manual keylock Automatic Keylock is activated in time mode when buttons have not been pressed for one minute To turn the keylock On Off press and hold the LIGHT for at least
66. med 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 Wear the transmitter For further information see Wear the Transmitter 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 e The test can take place anywhere at home in the office at a health club as long as the test environment is peaceful There should be no disturbing noises for example television radio or telephone or other people talking to you e Avoid eating drinking and smoking 2 3 hours prior to the test Performing the Test Select Test Optimizer Start Optimizer Lie Down Arrows indicate the test is ongoing Do not move during this first part of the test which lasts 3 minutes After 3 minutes the cycling computer will beep and Optimizer Stand up is displayed Stand up and remain standing still for 3 minutes After 3 minutes the cycling computer 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 th
67. miliar and comfortable with Monitor your recovery by performing the OwnOptimizer Test 2 3 times a week Once you feel you have recovered your 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 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 Optimizer Trend See how your OwnOptimizer value has been developing in the Trend menu It includes 16 of your latest OwnOptimizer values and the dates when the results were recorded When the trend file becomes full the latest result automatically replaces the oldest one The most recent test date a graphical trend of your results and the latest value are displayed Press Polar C8600X User Manual 46 OK to see the written description of the result Scroll UP or DOWN to view other values Delete OwnOptimizer Value Select Test Optimizer Trend Se
68. neither detergent with bleach nor fabric softener Do not dry clean or bleach the strap Wash the strap before long term storage and always after use in pool water with high chlorine content Do not spin dry or iron the strap Never put the connector in a washing machine or a drier Dry and Polar CS600X User Manual 52 store the strap and the connector separately Keep your cycling computer transmitter and sensors in a cool and dry place Do not keep them in a damp environment in non breathable material a plastic bag or a sports bag nor with conductive material a wet towel The cycling computer transmitter and sensors are water resistant and can be used in rainy weather To maintain the water resistance do not wash the cycling computer or the sensors with a pressure washer or sink them under water Do not expose to direct sunlight for extended periods Keep your cycling computer clean Clean the cycling computer and sensors with a mild soap and water solution and rinse them with clean water Do not immerse them in water Dry them carefully with a soft towel Never use alcohol or any abrasive material such as steel wool or cleaning chemicals Avoid hard hits to the cycling computer speed and cadence sensors as these may damage the sensor units Optional sensors Service If your Polar cycling computer requires service during the first two year guarantee warranty period we recommend that it is carried out by authorized Polar Servi
69. ng of a connector and strap sends the heart rate signal to the cycling computer 3 CD ROM Includes the Polar Protrainer 57M and a complete user manual to help you make the most out of your cycling computer 4 Polar Bike Mount Secure the bike mount on your bike and attach the cycling computer to it 5 Polar Speed Sensor W I N D Measures speed and distance wirelessly during cycling Optional Accessories 6 Cadence Sensor W I N D Wirelessly measures the speed at which you turn the cranks of your bicycle expressed in revolutions per minute rpm 7 Power Output Sensor W I N D Measures average and maximum cadence power output and pedaling index as well as left right pedaling balance Polar C8600X User Manual 8 Polar G3 GPS sensor W I N D Provides speed distance and location data as well as tracks 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 When using the Polar G3 GPS sensor with a Polar speed sensor the GPS will only be used for location and route tracking However when the speed sensor is not in range e g the type of sport changes during training the cycling computer automatically retrieves speed and distance data from the GPS sensor This way the speed and distance measurement is secured throughout you
70. ng sessions during base training periods and for recovery exercises during competition season VERY LIGHT 50 60 20 60 Benefits Helps to warm up and cool minutes down and assists recovery 104 114 bpm Feels like Very easy little strain Recommended for For recovery and cool down exercises throughout the training season HRmax Maximum heart rate 220 age Example 30 years old 220 30 190 bpm Cycling in sport zone 1 Very light is done at very low intensity The main training principle is that performance level improves after training during the recovery period not only during training You can accelerate your recovery process with very light intensity training Polar C8600X User Manual 49 Sport zone 2 Light is for endurance training an essential part of any training program Cycling sessions in this zone are easy and aerobic Long duration training in this light zone results in effective energy expenditure Progress will require persistence Aerobic power is enhanced in sport zone 3 Moderate The training intensity is higher than in sport zones 1 and 2 but still mainly aerobic Training in sport zone 3 may for example consist of intervals followed by recovery Cycling 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 cycle anaerobica
71. nk 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 the strap so that the connector s Polar logo is in an upright position Polar CS600X User Manual 12 9 TRAINING Start Training Wear the transmitter and attach the cycling computer to the bike mount l Start heart rate measurement by pressing the OK button The cycling computer goes into pause mode 2 Select the bike you are going to exercise with Bike 1 is set as a default Select Settings gt Bike gt Bike 1 Bike 2 Bike 3 gt OK Select Other to measure only heart rate altitude temperature and data provided by the GPS sensor The number on the bottom right hand corner indicates the bike that is going to be used Switch bikes quickly by pressing and holding DOWN To switch exercises press and hold UP Only the bikes that are switched ON are shown on this selection list For further information see Bike Settings 3 Within four seconds your heart rate appears on the display The frame around the heart symbol indicates that transmission is coded Depending on the sensor you are using the cyclist or GPS symbol or both on the bottom left hand corner of the display flashes until all the sensors are found 4 Start exercising by pressing OK The exercise type is displayed in the upper left hand corner Alternativel
72. o reactions to any buttons Reset the cycling computer by pressing all the side buttons simultaneously for 2 seconds After the reset press the red button Start with bike settings is displayed You can either accept the bike settings with OK or change the bike settings Then Basic Settings is displayed Set the time and date all the rest of the settings are saved For more information see Basic Settings and Measuring Wheel Size If you do not want to change the rest of the settings you can skip them by pressing and holding STOP AII the exercise data is saved the cycling computer does not measure the calories Burnt calories are calculated only when you are wearing the transmitter and all the basic settings are done correctly For more information see Basic Settings another person with a cycling computer or a heart rate monitor is causing interference See Precautions the heart rate reading becomes erratic extremely high or shows nil 00 Make sure the cycling computer is no further than 40 m 131 ft from the transmitter Make sure the transmitter belt has not loosened during exercise Polar C8600X User Manual 56 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 Make sure that there is no other heart rate transmitter within 40 m 131 ft Strong electromagnetic signal
73. o rename the reminder select letters with UP or DOWN and accept with OK You can program seven reminders in the cycling computer To see active reminders and modify them Select Settings Watch Reminders Select a reminder to view edit rename or delete Event To set an event countdown in the cycling computer Select Settings Watch Event Event day dd day mm month Rename To rename the event select letters with UP or DOWN and accept with OK To modify the event countdown Polar C8600X User Manual 37 Select Settings Watch 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 cycling computer Select Settings gt Watch gt Alarm gt Off Once Mon Fri Daily You can set the alarm to go off either once Once everyday between Monday and Friday Mon Fri daily Daily or you can set if Off The alarm sounds in all modes except in exercise mode and will do so for a minute unless you press STOP The watch alarm also functions in sleep mode and 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 exit the snooze alarm press STOP If a battery symbol appears in the display the alarm cannot be activated Time Set time 1 in the cycling
74. ormal 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 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 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 r
75. ove performance for competitive purposes High You participate at least 3 times a week in heavy physical exercise e g you cycle 2 4 hours 40 120 km 25 75 miles per week or spend that time in comparable physical activity e Moderate You participate regularly in recreational sports e g you cycle 1 2 2 hours 15 40 km 3 25 miles per week or spend that time in comparable physical activity or your work requires modest physical activity e Low You do not participate regularly in recreational sport or heavy physical activity e g you exercise hard enough to cause heavy breathing or perspiration only occasionally 34 Polar C8600X User Manual 35 In the cycling computer these values are used to calculate your energy expenditure Heart Rate HRiay HRsit HR max Maximum heart rate Your age predicted HR max value 220 age is used as a default Set your HR max manually if your maximum heart rate has been determined in a lab if you have performed the Fitness test with the Polar CS600X cycling computer or if you have tested your maximum heart rate in the field yourself HR i Heart rate value in a sitting position Your age predicted HR value is used as a default Set your HR value if you have determined it according to the instructions For instructions see Heart Rate Value in a Sitting Position in Background Information Maximal Oxygen Intake V0 VO gt max is your body s maximum capacity for oxygen consumption during
76. phase than it was at the end the cycling computer will show the difference in heart rate heart rate at the end minus heart rate in the beginning During the working phase the cycling computer will show the increased heart rate value Recovery HR If the heart rate was higher in the beginning of the phase than it was at the end the cycling computer will show the difference in heart rate heart rate in the beginning minus heart rate at the end During the recovery phase the cycling 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 cycling computer will show an HR difference value of 0 Speed Maximum speed P11 Speed km h Average speed Max 36 7 Xi o Polar CS600X User Manual Distance Split distance Distance of current phase Cadence Cadence Maximum cadence Max 102 Average cadence of the current phase A 3 On Power Maximum power Average power of the current phase Press BACK to return to Phases Optional sensor required e Laps Select File Exercise log Basic Laps In the Phases information view see Laps information by pressing DOWN Laps are shown only if more than one lap is stored in the memory 3las Number of recorded laps automatic laps lap information alternates with automatic lap Rus 0020 17 information Besti 7 Average lap automatic lap time Best fastest lap auto
77. r training session To start using the speed sensor again long press LIGHT and select Seek sensor 3 GETTING STARTED Before activating your cycling computer measure the wheel size of your bicycle Measuring Wheel Size 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 26x 1 0 1884 23 571 650 x 23C 1909 35 559 26 x 1 50 1947 37 622 700 x 35C 1958 47 559 26x 1 95 2022 20 622 700 x 20C 2051 52 559 26 x 2 0 2054 23 622 700 x 23C 2070 25 622 700 x 25C 2080 28 622 700 x 28 2101 32 622 700 x 32C 2126 42 622 700 x 40C 2189 47 622 700 x 47C 2220 Wheel sizes on the chart are advisory as wheel size depends on the wheel type and air pressure Polar CS600X User Manual 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 Sub
78. raining Your cycling 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 Cycle 15 minutes at a heart rate between 60 70 of your maximum heart rate Interval P2 Cycle 5 km at a heart rate between 80 90 of your maximum heart rate Recovery P3 Cycle 5 min at heart rate between 55 65 of your maximum heart rate Repeat phases 2 and 3 for three times each Cool down P4 Cycle 15 minutes at a heart rate between 55 65 of your maximum heart rate Views during the exercise During the exercise you will see the following display types Every phase starts with a display showing Phase name Zone type Zone limits During exercise the phase display shows Countdown timer distance count up timer number of current phase Target zone in graphical format updated every 10 seconds showing the last 8 minutes on the display Heart rate Number of phase repeats left 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 Average heart rate Number of ended phase Polar CS600X User Manual 40 B Ride 1 ij Once a programmed exercise is over this display shows that the exercise is completed Ride completed 1 completed will appear a Free mode The cycling computer enters Free exer
79. re than one minute If the heart rate drops below 100 bpm min m during the exercise the counting of the cycling efficiency value will be stopped until your heart rate rises above 100 bpm min again Improvement in cycling efficiency indicates improved performance economy Power lJ Lar 2 f Incline Incline Incline in 1f Incline in degrees laa I Altitude Altitude Ascent Altitude Altitude Altitude Descent Altitude Polar CS600X User Manual Lar 2 Temperature Temperature ay Press BACK to return to Laps information view i 123 Optional sensor required Weekly Summary Select File Weekly In Weekly summary you can view the accumulated data on 16 weeks of exercise The bar on the far right named This week displays exercise summary for the current week The previous 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 Sun 07 01 07 Ta Select the week with OK to see the week s total calories distance and exercise time 4360 kcal 2534 km Ta Press DOWN to see week s sport zones This week Srort zones 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
80. ry good Elite 20 24 lt 27 27 31 32 36 37 41 42 46 47 51 gt 51 25 29 lt 26 26 30 31 35 36 40 41 44 45 49 gt 49 30 34 lt 25 25 29 30 33 34 37 38 42 43 46 gt 46 35 39 24 24 27 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 lt 16 16 18 19 21 22 24 25 27 28 30 gt 30 Polar C8600X User Manual 43 The classification is based on a literature review of 62 studies where VO was measured directly in healthy adult subjects in the USA Canada and 7 European countries Reference Shvartz E Reibold RC Aerobic fitness norms for males and females aged 6 to 75 years a review Aviat Space Environ Med 61 3 11 1990 Fitness Test Trend Select Test gt Fitness gt Trend See how your OwnlIndex value has been developing in the Trend menu 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 OwnIndex results and the latest Ownlndex 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 Delete value No Yes is displayed Confirm with OK Analyzing OwnIndex R
81. s 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 exercise is ready New exercise added is displayed The new exercise NewExe is stored in the Exercises menu where you can select it for your next exercise Rename the exercise by selecting Rename from the list Optional sensor required Create New Exercises with Polar ProTrainer 5 Create more diversified exercises by using Polar ProTrainer 5 For further information consult Polar ProTrainer 5 help Wear the Transmitter Wear the transmitter to measure heart rate 1 Wet the electrode areas of the strap under running water In demanding conditions e g during long lasting events we recommend using conductive electrode lotion or gel to improve the contact after which it is very important to wash the transmitter carefully 2 Attach the connector to the strap Adjust the strap length to fit tightly but comfortably 3 Tie 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 The Polar WearLi
82. s can cause erratic readings For further information see Precautions e fthe erratic heart rate reading continues despite moving away from the source of disturbance slow down your speed and check your pulse manually If you feel it corresponds to the high reading on the display you may be experiencing cardiac arrhythmia Most cases of arrhythmia are not serious but consult your doctor nevertheless Acardiac event may have altered your ECG waveform In this case consult your physician Check WearLink is displayed and your cycling computer cannot find your heart rate signal Make sure the cycling computer is no further than 40 m 131 ft from the transmitter Make sure the transmitter belt has not loosened during exercise Make sure the textile electrodes 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 fthe 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 New WearLink found T
83. s you to adjust cycling effort accordingly Altitude Current altitude 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 n gt gt Cadence Measures the speed at which you turn the cranks of your bicycle i e cadence in revolutions per minute rpm Polar C8600X User Manual 17 Symbol Explanation AUG Avg Cadence The average cadence df Speed Speed you are currently cycling on The data comes from the speed sensor Max speed The maximum speed during your training The data comes from the speed sensor Avg speed The average speed you are cycling on The data comes from the speed sensor e 4 Power Power Output sensor measures the actual average and maximum power values OF Pedal index Describes how even power output is during pedal cycle L R balance Pedaling power distribution between left and right foot in percentage hr Y Zone pointer heart rate If the heart symbol is not visible and or an alarm sounds your heart rate is outside the target zone Lip 1911s Zone pointer Polar sport zones Target zone indicator with a heart symbol that moves left or right on the sport zone scale according to your heart rate For further information on setting a sport zone see Button
84. se elevation in the beginning or the exercise when automatic altitude calibration is in use Also if the Automatic Calibration is turned on and you calibrate the cycling computer manually this new value will be used as a new starting elevation for the Automatic Calibration option If the elevation or air pressure changes significantly you are prompted to confirm the change If you change the elevation Altitude calibrated to xx m ft indicates that calibration has succeeded If Altitude calibration failed is displayed re calibrate the altitude You can also set the elevation for the Automatic Calibration also by using the Polar ProTrainer 5 software For more information see software help Select this option if you train in the same environment This way altitude values are always correct If the sport profile of the exercise includes automatic calibration altitude measurement always begins at this elevation regardless of the general elevation settings Recording Rate The cycling computer records the training data in 5 second intervals by default You can set a new recording rate in Settings gt Features gt Rec rate gt 1 2 5 15 60 sec The cycling computer can store your heart rate speed cadence power 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 Polar ProTrain
85. t Ascended meters feet Descended meters feet Temperature Maximum C degrees Minimum C degrees Average C degrees Odometer Bike 1 2 or 3 Kilometers 24 Polar CS600X User Manual 25 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 format Press BACK to return to the Sport zones information view d Phases Select File Exercise log Phases The Phases menu is displayed only if the exercise is created with the Polar ProTrainer 5 software and includes phases In the Sport zones information view press DOWN to view Phases information Each phase can be viewed separately Scroll data of an individual phase by pressing OK Compare phases by pressing UP or DOWN Phase name Split time Duration of current phase Heart rate in beats per minute bpm alternating with a percentage of maximum heart rate Heart rate HR or as a percentage of heart rate reserve HRR Max 153 Maximum heart rate o AUD yy Average heart rate kal W P11 Increased HR Recovery HR HR differ Increas HR The difference between heart rate at the beginning and end of the phase Current heart rate HR differ 25 in beats per minute bpm alternating with a percentage of your maximum heart rate HR y or a percentage of heart rate reserve HRR Ua Increased HR If heart rate was lower in the beginning of the
86. titude 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 cycling computer to a Polar Service Center Memory low is displayed Memory low is displayed when there is approximately one hour of memory space left Once the memory has been depleted Memory full is displayed To free memory space transfer exercise data to Polar Polar C8600X User Manual 57 ProTrainer 5 software and delete from the cycling computer memory Optional sensor required Limited Polar International Guarantee 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 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 years from the date of purchase Please keep the receipt and stamped Polar Customer Service Card which is your proof of purchase The guarantee does not co
87. tract 4 mm to account for your weight on the bike to get your wheel circumference Enter this value in the cycling computer Basic Settings Before using your cycling computer for the first time customize the basic settings Enter as accurate data as possible to ensure correct feedback based on your performance INFRARED LIGHT UP Illuminate N gE Scroll selections display values up we M STOP DOWN Returns to the Scroll selections previous display values down OK Accept selections To adjust the data use UP DOWN and accept with OK The values scroll faster if you press and hold UP or DOWN 1 To activate your cycling computer press OK twice Once activated it cannot be switched off 2 The Polar logo will appear Press OK 3 Language Select English Deutsch Espa ol Francais or Italiano Press OK Start with bike settings is displayed Press OK Number of bikes Select 1 2 or 3 depending on how many bicycles you will be using If you only use one bicycle settings for bikes 2 or 3 bikes can be entered later For further information see Bike Settings 6 Wheel Enter the wheel size mm for each of your bicycles For further information see Measuring Wheel Size Start with basic settings is displayed Press OK and adjust the following data Time Select 12h or 24h With 12h select AM or PM Enter the local time Date Enter current date dd day mm month yy year If you use 12 h time mode set the date mm
88. ttery cover make sure that the sealing ring is undamaged and is placed correctly in its groove 5 Put the battery cover in its place and turn the cover clockwise with a coin to CLOSE position Make sure that the cover is closed properly Excessive use of the backlight drains the cycling 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 Polar C8600X User Manual 53 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 Speed and Cadence Sensors Battery Contact your authorized Polar Service Center for replacement speed and cadence sensors Power Output Sensor Battery See the separate Power Output W I N D Sensor user manual for instructions on how to change the battery Precautions Interference During Exercise Electromagnetic Interference and Exercise Equipment Disturbance may occur near microware ovens and computers Also W
89. ude are expressed in degrees and minutes Number of satellites visible on lowest row Polar CS600X User Manual 13 To further analyze the track information transfer the data to Polar ProTrainer 5 See Software help for instructions Here are some shortcuts you can use when in Exercise pause menu e Press and hold UP to quickly change training session type The default training session type is Free exercise e Press and hold DOWN to quickly change bikes e Press BACK for Time mode e Press and hold LIGHT to view the Settings menu If you activate the AutoStart function the cycling computer will automatically start and stop exercise recording when you start and stop cycling For further information on AutoStart see Bike Settings The cycling computer automatically chooses the bike you have used during the previous exercise O If Exercise name requiresSpeed Cadence Power andExercise changed to Free is displayed your exercise requires a sensor to display speed cadence or power data See Bike Settings for instructions on activating the sensor for Bike 1 Bike 2 Bike 3 Optional sensor required Information on the Display Your cycling 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
90. ut off any excess cable tie ends Attaching the Cycling Computer to the Bike Mount 1 Position the cycling computer on to the bike mount Turn the cycling computer clockwise until you hear a click 2 Release the cycling computer by pressing it down and simultaneously turning it counter clockwise Polar C8600X User Manual 4 PREPARE FOR TRAINING Plan Your Training Exercise Types You can utilize the installed ready made exercises or create new ones on your cycling computer Plan and create more versatile exercises and transfer them to your cycling computer by using the Polar ProTrainer 5 training software For more information on how to transfer the exercises see 8 Training Program Select Settings gt Exercise Exercise Features Settins lt The Exercises menu shows a list of exercises Navigate through the options with UP or DOWN Exercises Free Basic Free Free exercise with no settings Basic Training with moderate intensity Duration around 45 min e OwnZone OwnZone based exercise with moderate intensity The cycling computer is able to automatically determine your individual aerobic cardiovascular heart rate zone during warm up This is called OwnZone Suggested duration 45 minutes For further information see Determine Your OwnZone For additional background information see OwnZone Training Interval Interval training starts with a 15 minute warm up followed by a 5 km interval
91. ver the battery damage due to misuse abuse accidents or non compliance with the precautions improper maintenance commercial use cracked or broken cases and elastic strap The guarantee does not cover any damage s losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the product During the guarantee period the product will be repaired or replaced at an authorized Service Center free of charge 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 C 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 X 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 These products should thus be disposed of separately in EU countries Polar encourages you to minimize possible effects of waste on the environment and human health also outside the European Union by following local waste disposal regulations and where possible utilize separate collection of electronic devices Copyright 2008 Polar Electro Oy FIN 90440 KEMPELE Finland Pol
92. work phase and a 5 minute recovery period repeated 3 times The session ends with a 15 minute cool down Add new Create and save your own exercise Store a total of 10 exercises 1 Free exercise in your cycling computer After selecting the desired exercise Free Basic OwnZone Interval or Add new 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 cycling computer will offer this exercise as default 2 View the exercise settings Scroll UP or DOWN to view a Exercise in 1 3 exercise zones target heart rate speed cadence power limits for each zone timer distance for the zone or b Exercise using phases name description target exercise time Press and hold LIGHT to view the exercise phases and chosen sport profile 3 Edit Basic or OwnZone exercise to fit your needs You can also edit exercise created with the cycling computer For further information see Create New Exercises With Your Cycling Computer If you created exercise with the Polar ProTrainer 5 software that includes phases you cannot edit them with the cycling computer 4 Rename Basic Interval or other exercise created with the cycling computer 5 Default Return to default settings of Basic Interval or OwnZone exercise 6 Delete exercise you created using the cycling computer or the Polar ProTrainer 5 software Optional sensor required Create New
93. y 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 7 Settings The Settings menu lists the following options Exercise Select Free Basic OwnZone or Interval and press OK If you created new exercises these will be listed as well l Select Set a default exercise to be performed at once or 2 View View exercise settings e GPS Set the GPS function On Off Altitude Calibrate altitude e Rec rate Set the recording rate e RR data Switch the RR recording on or off e TZ Alarm Switch target zone alarm sounds on or off e 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 Bike Select bike 1 2 3 or Other e A Lap Automatic Lap Set the automatic lap function On Off e Arr time Set the arrival time function On Off and set the distance of your ride If you have set the A Lap function on the distance you set for your ride applies to automatic lap as well Display Modify the display For further information see Personalize the Cycling Computer Display In Reset trip 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 longit
94. ylock Lock unlock buttons to prevent accidental button presses e Autoscr Select the Auto scroll On Off and displays will scroll during the exercise TZ Alarm Turn target zone alarm sound on off e Change zone Switch target zones displayed when you have defined multiple target zones except when an exercise with phases is created with the Polar ProTrainer 5 software e HR view Select how to view your heart rate Seek sensor Searches for WearLink Speed Cadence and Power data if the signal disappears during exercise due to interference e A Lap Switch the automatic lap function on or off Arr time Set the arrival time On Off Once you have changed the settings the cycling computer will return to exercise mode Optional sensor required Pause Exercise Pause exercise recording by pressing STOP In pause mode you can select Continue to continue exercise recording Exit to stop exercise e Summary for a summary of functions Settings to change all the settings used during exercise including display personalization which cannot be accessed during exercise Reset to delete recorded exercise information Confirm with OK and press OK again to restart recording Resettrip to reset a distance Confirm with OK and press OK again to restart recording Location for current location using the latest GPS coordinate data Latitude and longitude are expressed in degrees and minutes Number of visible satell

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