Polar RS300X
Contents
1. 41 Technical Specifications 42 ENGLISH Guarantee and Disclaimer 44 ENGLISH 1 GET STARTED Get to Know Your Polar RS300X The Polar RS300X training computer displays and records your heart rate and other data during training c The Polar WearLink transmitter transmits the heart rate signal to the training computer The transmitter consists of a connector and strap Optional Accessories The Polar S1 foot pod transmits the running speed and distance data to your training computer The Polar G1 GPS sensor transmits the speed and distance data to your training computer Can be used for various sports in addition to running The latest version of this user manual can be downloaded at http www polar fi support 4 Get Started ENGLISH Wrist Unit Buttons and Menu Structure UP Enter the menu and move through selection lists adjust values Y DOWN Enter the menu and move through File selection lists adjust values See RED button Confirm selections access exercise menu start training with a long press Settinsz ez W BACK Return to the previous level Cancel selection Leave settings unchanged e With a long press return to Time view Test eu Z 9 0 gt gt LIGHT e Illuminate the display e With a long press enter Quick menu in Time view to e g lock buttons or set alarm or during trai2. This guarantee does not affect the consumer s statutory rights under applicable national or state laws in force or he consumer s rights against the dealer arising from heir sales purchase contract This limited Polar international guarantee is issued by Polar Electro Inc for consumers who have purchased his 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 2 years from the date of purchase The receipt of the original purchase is your proof of purchase The guarantee does not cover the battery normal wear and tear damage due to misuse abuse accidents or non compliance with the precautions improper maintenance commercial use cracked broken or scratched cases displays elastic strap and Polar apparel The guarantee does not cover any damage s losses Costs or expenses direct indirect or incidental consequential or special arising out of or related to the product 44 Important Information e Items purchased second hand are not covered by the two 2 year warranty unless otherwise stipulated by local law During the guarantee period the product will be either repaired or replaced at any of the authorized Polar Se
3. Access user settings by selecting UP DOWN Settings User e Weight Enter your weight Height Enter your height Birthday Enter your date of birth Sex Select Male or Female Activity Select the alternative that best describes the overall amount and intensity of your physical activity during the past three months e Low O 1 hours a week You do not participate regularly in programmed recreational sport or heavy physical activity For instance you walk only for pleasure or train hard enough to cause heavy breathing or perspiration only occasionally 32 Settings Moderate 1 3 hours a week You participate regularly in recreational sports For instance you run 5 10 km or 3 6 miles per week or spend 1 3 hours per week in comparable physical activity or your work requires modest physical activity High 3 5 hours a week You participate at least 3 times a week in heavy physical training For instance you run 20 50 km or 12 31 miles per week or spend 3 5 hours per week in comparable physical activity Top 5 hours a week You participate in heavy physical training at least 5 times a week or you are training to improve performance for competitive purposes ENGLISH Heart rate HR max maximum heart rate Your age predicted HR max value 220 age is used as a default Set your HRmax manually if your maximum heart rate has been determined in a lab or if you have tested your maximum heart rate in the field
4. Polar products should thus be disposed of separately in EU countries This marking shows that the product is protected against electric shocks Important Information 45 ENGLISH Disclaimer e The material in this manual is for informational purposes only The products it describes are subject to change without prior notice due to the manufacturer s continuous development program e Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein e Polar Electro Inc Polar Electro Oy shall not be liable for any damages losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the use of this material or the products described herein 46 Important Information This product is protected by one or several of the following patents Fl 6815 EP 1245184 US 7076291 HK104842 FI 114202 US 6537227 EP 1147790 HK104006 FI 111514 B DE 19781642T1 GB 2326240 HK 1016857 US 62770 FI 110303 B EP 0748185 JP3831410 US6104947 DE 69532803 4 0 Fl 88972 DE4223657 6 A FI 9219139 8 FR 92 09150 GB 2258587 HK 306 1996 SG 9592117 7 US 548681 FI 110915 US 7324841 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 17942993 00 ENG A Manufactured by Polar Electro Oy Professor
5. and run km gt Press the RED button on the training computer Start the run by making the first step with the sensor foot onto the starting line and run the preset distance at a steady pace Press OK after km gt Stop exactly on the stop line of the preset distance and press the RED button Stand still Receiving data gt Stand still with your arms down and wait until your training computer has received the data Calibration complete and Factor are displayed The new calibration factor is used ENGLISH Manual When you know the calibration factor i e you have calibrated the foot pod previously you can set the factor manually Calibration Factor 0 000 gt Adjust the value Calibration complete and Factor are displayed See the foot pod calibration instructions in the Polar S1 foot pod user manual for further information As the most universal calibration location is a 400 m track even in countries using the imperial units the calibration is done in metric units Speed view Select kmh or min km R lap Set the automatic lap On or OFF When set On enter the Distance of a lap Touch Set which information is connected to the W Touch function Options are Show limits Take Lap Change view Light and OFF Settings 31 ENGLISH HR view Set how the heart rate is displayed User Settings Options are HR and percentage of maximum heart rate Sport zones Set the lower limits for 5 sport zones
6. into three categories according to their water resistance Check the back of your Polar he chart below Please note that these definitions do not Water resistant characteristics Water resistan Protected against wash splashes sweat raindrops etc Not suitable for swimming Water resistan 30 m 50 m Suitable for bathing and swimming Water resistan 100m 40 Important Information Suitable for swimming and snorkeling without air tanks Troubleshooting If you don t know where you are in the menu press and hold BACK until time is displayed If there are no reactions to any buttons or the training computer displays unusual re adings reset the training computer by pressing four buttons UP DOWN BACK and LIGHT simultaneously or four seconds All other settings but time and date are saved If the heart rate reading beco or shows nil 00 make sure mes erratic extremely high hat there are no other heart rate transmitters within 1 m 3 ft and that the transmitter strap the textile electrodes fit snugly and are wet clean and undamaged If the heart rate measuremen does not work with the sports apparel try using the strap If it works the problem is most probably in the appar el Please contact the apparel retailer manufacturer ENGLISH Strong electromagnetic signals can cause erratic readings Electromagnetic disturbances may occur near high voltage po
7. may cause a black color to come off the transmitter s surface possibly staining light colored clothes If you use perfume or insect repellent on your skin you must ensure that it does not come into contact with the training computer or the transmitter Important Information 39 ENGLISH Training equipment with electronic components may cause interfering stray signals To tackle these problems try the following 1 Remove the transmitter from your chest and use the training equipment as you would normally 2 Move the wrist unit around until you find an area in which it displays no stray reading or does not flash the heart symbol Interference is often worst right in front of the display panel of the equipment while the left or right side of the display is relatively free of disturbance 3 Putthe transmitter back on your chest and keep the wrist unit in this interference free area as much as possible If the RS300X still does not work the piece of equipment may be electrically too noisy for wireless heart rate measurement RS300X may be worn when swimming To maintain water resistance do not press buttons under water For more information visit http support polar fi Water resistance of Polar products is tested according to International Standard ISO 2281 Prod product for the necessarily app water resistance category and compare it to t y to products of other manufacturers Marking on the case back ucts are divided
8. option as your exercise When setting the upper limit the lower limit of setting zone 2 is set automatically e View View the details of the exercise setting HR zone 2 limits Adjust your zone 2 limits e Edit Edit the details of the exercise setting When setting the lower limit the upper limit of Select the Number of zones Zone type either zone 1 is set automatically When setting the Heart rate or Speed Pace limits for the upper limit the lower limit of zone 3 is set zone s and Zone quide either Timers automatically Distances or OFF HR zone 3 limits Adjust your zone 3 limits See Adjusting heart rate zones manually When setting the lower limit the upper limit of Zone guide changes the zone automatically zone 2 is set automatically during training session according to the settings either set time or distance and alerts you When wnZone is selected as training session type only the Zone quide can be set manually Rename Rename the exercise setting Default Restore default settings 30 Settings Feature Settings Access feature settings by selecting UP DOWN gt Settings gt Features e sensor Select which speed sensor you wish to use Options Footpod BPS and OFF Footp calibr Run Calibrate the foot pod by running Turn the foot pod on Set the Calibration Distance preferably more than 1000 meters i e the distance how far you want to run in kilometers Press START
9. the transmitter connector from the strap and rinse the strap under running water after every use Wash the strap regularly in a washing machine at 40 C 104 F after every fifth use ENGLISH Continue Training Continue recording the paused training session by selecting Continue from the Stop menu Summary View the summary information by selecting Summary from the Stop menu For more information see After Training Training 21 ENGLISH 4 AFTER TRAINING Summary After training session is paused a summary of training information can be viewed by selecting Summary from the Stop menu More detailed training information can be found under UP DOWN gt File See Review Training Data Scroll UP DOWN for the following information Max HR Maximum heart rate during training session Avg HR Average heart rate during training session Duration Duration of training session Max pace Max speed i s p Maximum pace maximum speed during training session Avg pace Avg speed Average pace average speed during training session H Distance Total number of kilometers miles Optional GPS sensor or foot pod required to view speed and distance data 22 After Training ENGLISH Review Training Data Select UP DOWN gt File to review training information in Exercise Log Weekly and Totals Exercise Log Exercise log 16 of your latest training sessions are shown as bars on the display Y
10. you have a history of breathing problems Are you recovering from a serious illness or medical reatment Do you use a pacemaker or other implanted electronic device Do you smoke Are you pregnant In addition to exercise intensity medications for heart conditions blood pressure psychological conditions ENGLISH asthma breathing etc as well as some energy drinks alcohol and nicotine may also affect heart rate It is important to be sensitive to your body s responses during exercise If you feel unexpected pain or excessive fatigue when exercising it is recommended that you stop the exercise or continue at a lighter intensity Notice to individuals with pacemakers defibrillators or other implanted electronic devices Individuals who have a pacemaker use the Polar training computer at their own risk Before starting use we always recommend a maximal exercise stress test under a doctor s supervision The test is to ensure the safety and reliability of the simultaneous use of the pacemaker and the Polar training computer If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product check the listed materials in Technical Specifications To avoid any skin reaction to the transmitter wear it over a shirt but moisten the shirt well under the electrodes to ensure flawless operation The combined impact of moisture and intense abrasion
11. AU exerc if you want to delete all training files select Totals if you want to reset total statistics Next select what you wish to delete Options are AU all total statistics Distance Duration Calories or Exerc count training session count Transfer Data You can transfer your training data from RS300X to your diary in polarpersonaltrainer com once you register for the service A Polar FlowLink can be purchased separately and WebSync software are required for data transfer Download the WebSync software from polarpersonaltrainer com and install it onto your PC following the instructions on the screen ENGLISH Transfer Training Data 1 Open the WebSync data transfer software on your PC Plug the FlowLink into a USB port Place your RS300X on the FlowLink display facing down Follow the instructions on your computer screen for transferring data from your training computer to polarpersonaltrainer com For further instructions see the help section in polarpersonaltrainer com After Training 27 ENGLISH 5 SETTINGS Watch Settings Select the value you want to change and press the RED button Adjust the values with UP DOWN and accept with the RED button Access watch settings by selecting UP DOWN Settings gt Watch Time and Date Settings Set the local time Time 1 and a time difference to it Time 2 With Time zone you can select which time zone is used In Time view you can easily ch
12. Polar RS300X User Manual A POLAR LISTEN TO YOUR BODY ENGLISH Contents 1 GET STARTED Get to Know Your Polar RS300X Wrist Unit Buttons and Menu Structure Start With Basic Settings Symbols on the Display 2 BEFORE TRAINING Polar Fitness Test OwnZone Limits 3 TRAINING ore rey rennen Wear the Transmitter Wear the Polar S1 foot pod Wear the Polar G1 GPS Sensor Start During Training Stop 4 AFTER TRAINING 22 Summary ueeeeeeeee 22 Review Training Data 23 Transfer 21 SETTINGS iere nn en Syn nean dina es 28 Watch 28 Exercise 29 Feature 31 User 32 General Settings 34 IMPORTANT INFORMATION 35 Caring for Your Polar RS300X 35 Precautions ices ecce rae rr eren re 39 Troubleshooting
13. RAINING Wear the Transmitter Before recording a training session wear the transmitter L 2 3 Wet the electrode areas of the strap well under running water Attach the connector to the strap Adjust the strap length to fit it tightly but comfortably Tie the strap around your chest just below the chest muscles and attach the hook to the other end of the strap 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 after every use to maximize the transmitter battery lifetime Sweat and moisture may keep the electrodes wet and the transmitter activated This will reduce the transmitter battery life See detailed washing instructions in Important Information chapter gt For video tutorials go to http www polar fi en support video tutorials ENGLISH ur m 23 c c Training 13 ENGLISH Wear the Polar S1 foot pod During Training e The 51 foot pod has to be activated from the 7 training computer before it can be used e Ifyou have turned on the Help function UP DOWN gt Settings gt Features gt sensor Footpod signal Found and a symbol X are gt Footpod displayed after turning the foot pod on Install a battery before using the foot pod for the fCheck Footpod is displayed the first time For instructions see the Polar S1 foot training computer is unable t
14. ange the time zone from Time 1 to Time 2 by pressing and holding DOWN Set the date with Date setting 28 Settings Event You can create an event in the training computer s memory The computer will display the number of days till the event when you press and hold UP in Time view 1 Select Event from the Watch settings menu 2 Set the Date of the event 3 Select a name for the event To change event details access the Event settings View View the name and the date of the current event e Date Change the date of the event Rename Rename the current event Delete Delete the current event Select Alarm from the Watch settings menu Set the alarm to go on Once from Monday to Friday Daily or turn it OFF Press BACK to stop the alarm or the RED button to snooze for 10 minutes The alarm cannot be used during training ENGLISH Exercise Settings Access exercise settings by selecting UP DOWN Settings gt Exercise In the Exercise menu there are 5 exercise options which all have their own settings Free No predetermined settings for the training session Basic Train with moderate intensity Interval Train with intervals wnzZone Train in your OwnZone Rdd new Add new training session Settings 29 ENGLISH All options excluding Free have the following Adjusting heart rate zones manually settings HR zone 1 limits Adjust your zone 1 limits e Select Select the
15. ap time Sport zones Target heart rate zone Target speed pace zone Heart rate Lap time 18 Training ENGLISH Pace Speed available only with foot pod or GPS sensor Stopwatch Distance Speed pace depending on the selected speed view Distance available only with foot pod or GPS sensor Zone number and countdown timer or distance Lap time lap time will be displayed if you have not set any timers or distances that prompt you to change zones Sport zones Target heart rate zone target speed pace zone Distance Training 19 ENGLISH Quick menu To access the quick menu during training press and hold LIGHT The quick menu is a short cut to locking buttons adjusting training sounds and other settings Touch Check selected information during training by bringing the training computer close to the transmitter connector Set up the W Touch function UP DOWN gt Settings gt Features gt V Touch Lap Take a lap during training session by short pressing the RED button The display returns to normal after the lap details are shown for a couple of seconds 20 Training You can zoom the middle upper row information during training by pressing and holding the DOWN UP button Return to the normal display by pressing and holding the buttons again Stop Training 1 Press BACK to pause training recording 2 Press BACK again or select Exit from the Stop menu to stop recording altogether Detach
16. ement definition applies to steady state conditions Transmitter Battery type CR 2025 Battery life Average 700 hours of use Battery cap sealing ring O ring 20 0 x 1 0 Material FPM Operating temperature 10 C to 50 C 14 F to 122 F Connector material Polyamide Strap material 35 Polyester 35 Polyamide 30 Polyurethane 42 Important Information Limit values Chronometer 23 h 59 min 59 s Heart rate 5 240 bpm Total time 9999 h 59 min 59 s Total calories 999999 kcal Cal Total exercise count 65 535 Year of birth 921 2020 Maximum speed with a GPS 199 9 km h sensor Maximum speed with 29 5 km h footpod Maximum files 6 Maximum laps 99 Maximum training session 99 59 59 duration Maximum training session 655 3 km distance Maximum trip distance 9999 9 km mi Polar FlowLink and Polar WebSync 2 1 or newer System Requirements PC MS Windows 7 XP Vista 32 bit Microsoft NET Framework Version 2 0 Intel Mac OS X 10 5 or newer The Polar RS300X training computer applies the following patented technologies among others e OwnZone assessment for determining personal target heart rate limits for the day OwnCode coded transmission OwnlIndex9 technology for fitness test OwnCal personal calorie calculation WearLink9 technology for heart rate measurement FlowLink data transfer Important Information ENGLISH 43 ENGLISH Guarantee and Disclaimer Limited International Polar Guarantee
17. ical exertion alcohol and unprescribed pharmacological stimulants on the test day and the day before avoid eating a heavy meal or smoking 2 3 hours prior to the test always perform the test in similar conditions and at the same time during the day enter accurate user information Perform Polar Fitness Test 1 2 Ora Wear the transmitter lie down and relax for 1 3 minutes In Time view select UP DOWN Test Start The fitness test begins as soon as the RS300X locates your heart rate So make sure you are relaxed and ready to take the test when you press Start Approximately 5 minutes later a beep will indicate the end of the test and the test result is displayed Press the RED button Update to V05 is displayed Select Yes to update your user settings and OwnIndex with the new result Select only if you know your VOomax value and if it differs more than one fitness level see the table on the next page from the OwnIndex result Your Ownlndex value will only be saved in the Ownlndex results ENGLISH Troubleshooting Set your personal activity level is displayed gt Set your activity level See User Settings for further information Fitness Test Failed is displayed or no heart rate is shown Check that the transmitter electrodes are moist enough and the elastic strap is snug enough around your chest If the fitness test fails your previous OwnIndex value will not be replaced No hea
18. intie 5 FIN 90440 KEMPELE Tel 358 8 5202 100 Fax 4358 8 5202 300 www polar fi m P POLAR LISTEN TO YOUR BODY
19. low will help you fulfill guarantee obligations and enjoy this product for many years to come Detach the transmitter connector from the strap and rinse the strap under running water after every use Dry the connector with a soft towel Never use alcohol or any abrasive material steel wool or cleaning chemicals Wash the strap regularly in a washing machine at 40 C 104 F or at least after every fifth use This ensures reliable measurement and maximizes the life span of the transmitter Use a washing pouch Do not soak spin dry iron dry clean or bleach the strap Do not use detergent with bleach or fabric softener Never put the transmitter connector in the washing machine or drier Dry and store the strap and the transmitter connector separately to maximize the transmitter battery lifetime Wash the strap in a washing machine before long term storage and always after use in pool water with high chlorine content ENGLISH Keep your training computer and transmitter in a cool and dry place Do not keep them in a damp environment in non breathable material a plastic bag or a sports bag nor with conductive material a wet towel The training computer and transmitter are water resistant and can be used in water activities Other compatible sensors are water resistant and can be used in rainy weather Do not expose the training computer to direct sunlight for extended periods such as by leaving it in a car or mounted on the bike m
20. ning to e g adjust training sounds or lock buttons Touch To view information during training without pressing buttons bring the training computer near the Polar logo on the transmitter See Feature Settings for more information Get Started 5 ENGLISH Start With Basic Settings To activate your Polar RS300X press any button for one second Once RS300X is activated it cannot be switched off 1 Press the RED button to access the Language menu Select English Deutsch Espa ol or Fran ais with UP DOWN and confirm with the RED button 2 Start with basic settings is displayed 3 Press the RED button and continue with basic settings Select Time format Enter Time hours and minutes Enter Date OxOu Fs 6 Get Started Select Units Select metric kilograms centimeters KCAL or imperial pounds feet CAL Calories are always measured as kilocalories Enter Weight Enter Height Enter Date of birth Select Sex Settings is displayed Select Yes to accept and save settings RS300X enters Time view Select to change settings Press BACK until you return to the setting you want to change To modify your personal settings later see User Settings ENGLISH Symbols on the Display Symbol Description The training computer battery level is low The alarm is active Time 2 is in use The key lock is active Current speed pace The G1 GPS sensor is in
21. o receive a pod user manual signal from the foot pod To improve the accuracy of speed pace and e Change the battery if the green light on distance measurements calibrate the foot pod the foot pod turns red See Feature Settings and the Polar S1 foot pod user manual Optional S1 foot pod required 14 Training Attaching the S1 Foot Pod to Your Shoe To measure speed pace and distance accurately make sure the foot pod is correctly positioned 1 Detach the foot pod from the fork 2 Loosen your shoelaces and place the fork underneath them on top of the tongue of your shoe Tighten the laces 3 Fitthe front part of the foot pod closest to the RED button to the fork and press from the rear Fasten the flap Make sure the foot pod does not move and is aligned with your foot 4 Once your heart rate appears on your wrist unit turn the foot pod on by pressing and holding the RED button on the foot pod until the green light starts to flash 1 2 ENGLISH Jue MS Training 15 ENGLISH Wear the Polar G1 GPS Sensor The GPS sensor has to be activated from the training computer 1 before it can be used UP DOWN gt Settings gt Features gt sensor gt GPS e Install a battery before using the GPS sensor for the first time See the Polar G1 GPS sensor user manual Optional G1 GPS sensor required Wearing the GPS Sensor 1 Push to open the clip 2 Thread the armband loosely through the loops on the cli
22. ou can compare the duration of your training sessions and see overall trends You can toggle between the training sessions with UP DOWN The training session type and the date of the selected training session are shown on the display Basic 090319 When Exercise Log becomes full the oldest training file is replaced with the most recent one If you want to save the file for a longer period transfer it to the Polar web service on www polarpersonaltrainer com For further information see Transfer Data To review detailed training information select a bar and press the RED button Your training computer displays the following training information depending which information is available After Training 23 ENGLISH If K appears above the RED button even more detailed information is available Basic Basic information 09 03 09 Training session type ets Date 18 32 28 Time Duration 58 5 Sport zones Relative durations in sport zones 2 lars Lap information fius 00 29 21 Number of laps 00 28 37 Average duration of a lap ind m Best lap and duration 24 After Training Weekly In the Weekly log you can view accumulated data of your training sessions for previous weeks You can toggle between the weeks with UP DOWN The bar on the right is entitled This Week and shows training summary for the current week The other bars named after the Sunday of the week in question display the summaries for the pa
23. ount Keep your training computer clean To maintain the water resistance do not wash the training computer with a pressure washer Clean the training computer with a mild soap and water solution and rinse it with clean water Do not immerse it in water Dry it carefully with a soft towel Never use alcohol or any abrasive material such as steel wool or cleaning chemicals Avoid hard hits to the training computer as these may damage the sensor units Important Information 35 ENGLISH Service During the two year guarantee warranty period we recommend that you have service done by an authorized Polar Service Center only The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro For contact information and all Polar Service Center addresses visit www polar fi support and country specific websites Register your Polar product at http register polar fi to ensure we can keep improving our products and services to better meet your needs The username for your Polar Account is always your email address The same username and password are valid for Polar product registration polarpersonaltrainer com Polar discussion forum and Newsletter registration 36 Important Information Changing Batteries Training Computer We recommend that you have the training computer battery replaced by an authorized Polar Service Center They test your Polar training computer for water
24. p and fasten 3 Position the armband round your upper arm and fasten Place the sensor and the training computer on the same arm Make sure that the POLAR logo is in an upright position 4 Turn the GPS sensor on only after your heart rate appears on your training computer See the Polar G1 GPS Sensor user manual for further instructions on turning the sensor on You can fasten the sensor on a belt or on the top of a backpack without the armband 16 Training Start Training 1 Wear the training computer the transmitter and additionally either foot pod or GPS sensor 2 n Time view press the RED button and select Start to start recording your training session or select Settings to modify sounds heart rate view or other exercise settings before starting Recording can also be started by long pressing the RED button once To modify exercise settings during the training session press BACK and select Settings Your training session is saved only when recording for more than one minute Training ENGLISH 17 ENGLISH During Training The following information is displayed during training Press UP DOWN to change the view You can adjust the display options by selecting BACK gt Settings gt Display The name of the display appears for a few seconds The name indicates the lower row information Heart rate Lap time Speed Pace Stopwatch Heart rate Stopwatch Heart rate Lap time Stopwatch L
25. re rapidly Typically short circuiting does not damage the battery but it may decrease the capacity and lifetime of the battery Important Information 37 ENGLISH 1 Using a coin open the battery cover by turning it counterclockwise to OPEN Insert the battery CR2025 inside the cover with the positive side against the cover Make sure the sealing ring is in the groove to ensure water resistance Press the cover back into the connector Use the coin to turn the cover clockwise to CLOSE 3 4 Danger of explosion if the battery is replaced with wrong type S1 foot pod See the instructions in the S1 foot pod user manual G1 GPS sensor See the instructions in the G1 GPS sensor user manual 38 Important Information Precautions The Polar training computer shows your performance indicators It indicates the level of physiological strain and intensity during your training session No other use is intended or implied Minimizing Risks When Training Training may include some risk Before beginning a regular training program answer the following questions concerning your health status If you answer yes to any of these questions consult a physician before starting any training program Have you been physically inactive for the past five years Do you have high blood pressure or high blood cholesterol Do you have symptoms of any disease Are you taking any blood pressure or heart medication Do
26. resistance after battery replacement e The low battery indicator is displayed when 10 15 of the battery capacity is left e Excessive use of the backlight drains the battery more rapidly e n cold conditions the low battery indicator may appear but will disappear when the temperature rises e The backlight and sound are automatically turned off when the low battery indicator is displayed Any alarms set prior to the appearance of the low battery indicator will remain active Transmitter Connector The WearLink transmitter has a user changeable battery To change the battery yourself please follow the instructions carefully When changing the battery make sure the sealing ring is not damaged in which case you should replace it with a new one You can purchase the sealing ring battery kits at well equipped Polar retailers and authorized Polar ENGLISH Services In the USA and Canada the additional sealing rings are available at authorized Polar Service Centers In USA the sealing ring battery kits are also available at www shoppolar com Keep the batteries away from children If swallowed contact a doctor immediately Batteries should be properly disposed of according to local regulations When handling a new fully charged battery avoid clasp like contact i e simultaneous from both sides with metal or electrically conducting tools like tweezers This may short circuit the battery causing it to discharge mo
27. rt rate shown Test fails Check that the transmitter electrodes are moist enough and that the strap is snug enough around your chest Before Training 9 ENGLISH Interpret Your Fitness Test Results Interpret the OwnIndex values by comparing your individual values and changes in them over time Ownlndex can also be interpreted based on gender and age Locate your OwnlIndex in the table on the right and see how it compares to others of the same gender and age This classification is based on a literature review of 62 studies where was measured directly in healthy adult subjects in the USA Canada and seven 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 10 Before Training Follow Fitness Test Results Fitness test results contain 16 of your latest Ownlndex values including the dates On average it takes six weeks of regular training to improve your aerobic fitness noticeably To improve your aerobic fitness most efficiently you need to train large muscle groups 1 Select UP DOWN Test Trend 2 Your OwnlIndex result bars and date of the latest test are displayed Press UP DOWN to view the previous OwnIndex results Delete OwnIndex Values 1 Select the value you wish to delete 2 Press and hold the LIGHT button 3 Delete value No Yes is displayed Confirm your selection
28. rvice Centers regardless of the country of purchase Guarantee with respect to any product will be limited to countries where the product has been initially marketed Copyright O 2011 Polar Electro Oy FIN 90440 KEMPELE Finland All rights reserved No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy The names and logos in this user manual or in the package of this product are trademarks of Polar Electro Oy The names and logos marked with a symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy Windows is a registered trademark of Microsoft Corporation and Mac OS is a registered trademark of Apple Inc Polar Electro Oy is a ISO 9001 2008 certified company C 0537 This product is compliant with Directive 93 42 EEC The relevant Declaration of Conformity is available at www polar fi support ENGLISH This crossed out wheeled bin marking shows that Polar products are electronic devices and are in the scope of Directive 2002 96 EC of the European Parliament and of the Council on waste electrical and electronic equipment WEEE and batteries and accumulators used in products are in the scope of Directive 2006 66 EC of the European Parliament and of the Council of 6 September 2006 on batteries and accumulators and waste batteries and accumulators These products and batteries accumulators inside
29. st 15 weeks View more detailed weekly information by selecting a week and pressing the RED button ENGLISH The following information is shown The week title burned calories total distance and total duration Relative durations in sport zones You can also zoom into more detailed sport zone information by pressing the RED button Durations individually for each sport zone are displayed Note that weekly information summaries cannot be deleted After Training 25 ENGLISH Totals Totals includes cumulative values of information recorded during your training sessions Total values can be used as a seasonal or monthly counter of your training values The values are automatically updated after each training session Totals provides the following information including the date of last reset Total distance total distance if the information is available Total duration total training duration Total calories total number of burned calories Total exerc count total training session count The total values can be reset or deleted To reset select Reset totals from the Totals menu Select the value ALL Distance Duration Calories or Exerc count you wish to reset 26 After Training Delete To delete training files select Delete from the File menu From the Delete menu select Exercise if you want to delete a training file Next select the training file you wish to delete e select
30. use If the symbol is blinking RS300X is trying to establish a connection to the GPS sensor or the GPS sensor is trying to establish a connection to the satellites Heart rate is detected when the heart symbol is blinking The foot pod is in use If the symbol is blinking RS300X is trying to establish a connection to the foot pod The training computer is recording the training session Total duration of training session Lap time Burned calories 953 1 Time of day Get Started 7 ENGLISH 2 BEFORE TRAINING Polar Fitness Test To train right and to monitor your progress it is important to know your current fitness level The Polar Fitness Test is an easy and quick way to measure your cardiovascular fitness and aerobic capacity The test is performed at rest The test result is a value called Polar OwnIndex Ownlndex is comparable to maximum oxygen uptake 0 a commonly used aerobic capacity measure For more information see Interpret Your Fitness Test Results The OwnlIndex value affects the accuracy of calorie calculation during training 8 Before Training The test is developed for healthy adults To make sure the test results are reliable avoid distractions The more relaxed you are and the more peaceful the testing environment is the more accurate the test result will be for instance no television telephone or talking avoid heavy phys
31. wer lines traffic lights overhead lines of electric railways electric bus lines or trams televisions car motors bike computers some motor driven training equipment cellular phones or at electric security gates To avoid erratic readings move away from possible sources of disturbance If the abnormal reading continues despite moving away from the source of disturbance slow down 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 physician nevertheless A cardiac event may have altered your ECG waveform In this case consult your physician If heart rate measurement fails despite the actions mentioned previously the battery of your transmitter may be empty Important Information 41 ENGLISH Technical Specifications Training Computer Battery type CR 2032 Battery life Average 1 year 1 h day 7 days week training Operating temperature 10 C to 50 C 14 F to 122 F Wrist strap material Polyurethane Back cover and wrist strap Stainless steel complying with the EU buckle Directive 94 27 EU and amendment 1999 C 205 05 on the release of nickel from products intended to come into direct and prolonged contact with the skin Watch accuracy Better than 0 5 seconds day at 25 C 77 F temperature Accuracy of heart rate 1 or 1 bpm whichever larger measur
32. with the RED button Before Training ENGLISH 11 ENGLISH OwnZone Limits Your training computer can determine your individual aerobic heart rate zone automatically This feature is called Polar OwnZone OZ Starting every training session with the OwnZone guarantees safe and effective heart rate zones for your daily condition It is recommended you determine your OwnZone when you change training environment or sport user information if you have not yet fully recovered from a previous training session or are training for the first time after a break of one week or more OwnZone limits are determined in 1 5 minutes during a warm up period by walking jogging or doing some other sport Start slowly keeping your heart rate below 100 bpm 50 HR max After each minute increase your speed gradually about 10 bpm 5 HR max 12 Before Training Before you start make sure Ne you entered your user information correctly you selected the OwnZone exercise UP DOWN gt Settings gt Exercise gt OwnZone gt Select When OwnZone is selected as training session type every training session starts with OwnZone determination Wear the transmitter and the training computer In the Time view press the RED button and select Start to begin OwnZone determination At some point during the determination OwnZone updated and the OwnZone limits displayed Proceed normally with training session 3 T
33. yourself You can also set your HR sit heart rate in a sitting position V02 max Age based value is shown as default If you perform the Polar Fitness Test your Ownlndex value replaces this value If you know your laboratory measured VOoma value you can replace your OwnlIndex value with it Settings 33 ENGLISH General Settings Access general settings by selecting UP DOWN gt Settings gt General e Sound Set the Volume level Yol 2 Yol 1 or OFF and TZ Alarm target zone alarm On or OFF e Keylock Select Manual or Automatic For Automatic the keylock activates when you have not pressed the buttons in one minute Help Select On or OFF This is a function that displays short help messages when using the training computer Units Select metric kilograms kilometers centimeters KCAL or imperial pounds miles feet CAL Calories are always measured as kilocalories 34 Settings Language Select English Deutsch Espa ol or Francais as the user interface language Sleep Select on or off Activating the sleep mode will help save the battery when the training computer is out of use for a long period of time The watch alarm will still function in sleep mode Awaken the training computer Press any button gt Turn display on gt Yes No 6 IMPORTANT INFORMATION Caring for Your Polar RS300X Like any electronic device the Polar training computer should be treated with care The suggestions be
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