Polar COACH User Manual
GBR
QUICK REFERENCE GUIDE
IN THE HEART RATE MEASUREMENT MODE (INT OFF)
Manufactured by:
Polar Electro Oy
Professorintie 5
FIN-90440 KEMPELE
Tel. +358-8-520 2100
Fax +358-8-520 2300
www.polar.fi
GBR 178302.B
™
Recyclable material. Low emissions during production.
Printed in Finland. Graphic Design CIS, Finland
™
Polar Coach
Polar Coach
HEART RATE MONITOR • USER’S MANUAL
FUNCTION BUTTON
Illuminate the display SIGNAL/LIGHT
Turn the Target Zone SIGNAL/LIGHT (press and hold)
sound signal on/off
Start/stop the stopwatch SET/START/STOP
Check the secondary Bring the receiver close to the Polar logo
measurement display of the transmitter
Swap the heart rate limits SELECT (when the stopwatch is running)
Store split and lap times STORE/LAP/RECOVERY
Start recovery calculation SET/START/STOP (to stop the stopwatch) ->
STORE/LAP/RECOVERY
Start the timers automatic
Reset the stopwatch SET/START/STOP (to stop the stopwatch) ->
SET/START/STOP (press and hold)
Stop the heart rate SET/START/STOP (to stop the stopwatch) ->
measurement and return SELECT -> SELECT -> SELECT
to the Time of day display
IN THE INTERVAL TRAINING MODE (INT ON)
FUNCTION BUTTON
Enter interval training mode
(stopwatch is running) SELECT
Swap the heart rate limits automatic
Start recovery calculation automatic
Pause an interval SET/START/STOP
Interrupt an interval STORE/LAP/RECOVERY
Stop interval training automatic
(If Int Cont -> SELECT)
CONTENTS
POLAR COACH HEART RATE MONITOR ........................................5
Visual cues for reading this guide ........................................................
Important to remember!........................................................................
Features ................................................................................................
Parts......................................................................................................
Getting started ......................................................................................
SETTING THE WATCH .........................................................................9
Setting the alarm.................................................................................
Setting the time ...................................................................................
Setting the date ..................................................................................
Turning the button sound on or off......................................................
Switching to a 12h or 24h time display...............................................
SETTING THE HEART RATE MEASUREMENT FEATURES ..... 15
Setting the interval function ................................................................
Setting the timers ................................................................................
Setting the heart rate limits .................................................................
Setting the recovery function ..............................................................
Setting the primary measurement display ..........................................
START THE HEART RATE MEASUREMENT ................................ 24
FUNCTIONS DURING THE HEART RATE
MEASUREMENT MODE......................................................................26
Seeing your heart rate ........................................................................
Turning the target zone sound signal on or off ...................................
Pausing the stopwatch .......................................................................
Illuminating the display .......................................................................
Starting the timers...............................................................................
Swapping the heart rate limits ............................................................
Storing lap time and split time ............................................................
Checking the secondary measurement displays with
the transmission code and heart rate limits in use .............................
Starting the recovery calculation ........................................................
Resetting the stopwatch .....................................................................
Stopping the heart rate measurement ................................................
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FUNCTIONS DURING THE INTERVAL TRAINING MODE ........31
Starting the interval training session...................................................
Distance based interval training .........................................................
Seeing your heart rate ........................................................................
Turning the target zone sound signal on or off ...................................
Illuminating the display .......................................................................
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33
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Checking the secondary measurement displays with
the transmission code and heart rate limits in use .............................
Pausing an interval .............................................................................
Interrupting an interval........................................................................
Stopping the interval training session.................................................
Restarting the interval training session...............................................
Stopping the heart rate measurement ................................................
RECALLING THE TRAINING INFORMATION............................... 35
DOWNLOADING TRAINING DATA TO A COMPUTER................ 39
Downloading via SonicLink™ .............................................................
Downloading via Polar Interface.........................................................
INTERVAL TRAINING .........................................................................41
Calculating target heart rates .............................................................
Examples of interval training sessions................................................
References..........................................................................................
CARE AND MAINTENANCE .............................................................. 45
Taking care of your Polar Heart Rate Monitor .....................................
Batteries..............................................................................................
PRECAUTIONS .....................................................................................47
Polar Heart Rate Monitor in a water environment ...............................
Polar Heart Rate Monitor and interference .........................................
Minimising possible risks in exercising with a heart rate monitor.......
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FREQUENTLY ASKED QUESTIONS ...............................................49
POLAR GLOSSARY .............................................................................51
TECHNICAL SPECIFICATIONS ........................................................54
BOOKS AND ACCESSORIES ............................................................ 55
SERVICE ................................................................................................56
LIMITED POLAR WARRANTY .......................................................... 58
DISCLAIMER .........................................................................................59
INDEX .....................................................................................................60
4
POLAR COACH
HEART RATE MONITOR
Congratulations on the purchase of your Polar Coach
Heart Rate Monitor. We are proud to offer you the
most advanced features and to assist you in achieving
your personal fitness and performance goals.
Wirelessly and continuously yours,
VISUAL CUES FOR READING THIS GUIDE
Indicates an important issue. Please pay attention!
Indicates a tip on how to do things faster or a shortcut.
Indicates a useful tip. It’s good to know these things.
See also / Continue from.
Indicates interval training.
IMPORTANT TO REMEMBER!
• Adjust the strap length so that it fits snugly and wet the Polar Coded
Transmitter electrodes to ensure flawless measurement of your heart rate.
• Do not stretch or bend the transmitter.
• Do not operate the buttons of the wrist receiver under water.
• Wash and dry the transmitter regularly after use; never store it wet.
• Keep the Polar Heart Rate Monitor out of extreme cold or heat.
55
FEATURES
Your Polar Coach offers you the following features:
Watch functions:
• Time
• Alarm
• Date
• 12 hour or 24 hour time mode
Basic functions:
• wireless, continuous, and ECG accurate heart rate measurements
• coded transmission of your heart rate to avoid interference caused
by other users of heart rate monitors
• stopwatch with split and lap-time indicators
• three adjustable target zone limits with blinking and sound alarms
• 43 split and lap times with average heart rates of each lap
• two adjustable, alternating timers
• time or heart rate based recovery calculation
• display alternatives during the Heart Rate Measurement mode:
time of day, total exercising time or lap time
• Polar Heart Touch for activating the backlight and checking the
secondary measurement display during an exercise session
• backlight
• water resistant to 20 metres
Freely programmable interval training functions:
• ability to set 99 intervals (28 are recorded, the use of lap functions
during warm-up reduces the amount
• countdown timer
• three target zones
• recovery calculation
Recording functions:
• maximum and average heart rate for the complete exercise session
• date and starting time of the exercise session
• number of laps and the total time of the exercise session
• time spent above, within and below each target zone
• last recovery value (time or heart rate based)
• lap and split times with average and ending heart rates
• ability to recall the recorded information on the Polar Coach wrist
receiver display
6
Data download:
• automatic and dynamic recording of average heart rate on sampling
rate (60 samples): 30 s, 1 min, 2 min, 4 min and 8 min, max. 8 hours
(PC Coach Light™ software required)
• ability to download recorded training information onto a computer for
detailed analysis by SonicLink (PC Coach Light™ software required)
• also interfaceable to Polar Training Advisor software Version 1.1
onwards and Polar Precision Performance software Version 2.1
onwards via Polar Interface unit
Other:
• shortcuts for advanced users
PARTS
The Polar Coach Heart Rate Monitor
consists of three parts:
1. Polar Coded Transmitter
2. Elastic strap
Grooved electrode areas.
3. Polar Coach wrist receiver
7
GETTING STARTED
1. Attach the Polar Coded Transmitter
to the elastic strap.
2. Adjust the strap length so that it fits snugly
and comfortably. Secure the strap ar ound
your chest, below the chest muscles.
Lock the buckle.
3. Pull the transmitter off your chest and
wet the grooved electrode areas
on the back of it.
4. Check that the wet electrode areas are
firmly against your skin and that the Polar
logo is in a central upright position.
5. Wear the wrist receiver as you would wear an ordinary watch.
Alternatively, if you go biking, you may attach the wrist receiver to a Polar
Bike Mount Books and Accessories. Keep the wrist receiver within
the transmission range (3 feet / 1 metre).
It is recommended that you wear the transmitter against your bare
skin to ensure flawless operation. However, if you wish to wear the
transmitter over a shirt, moisten the shirt well under the electrodes.
It is important that the electrodes are wet during the exercise session.
However, after exercising, take good care of the transmitter to save the
electrodes and battery life:
1. Wash the transmitter carefully with a mild soap water solution.
2. Rinse it with pure water.
3. Dry the transmitter carefully.
To start the heart rate measurement right away with default settings*
Start the heart rate measurement.
* for default settings see Technical specifications.
8
SETTING THE WATCH
Time of day
ALARM TIME DA TE Sound TIME 12h or 24h
Start here to set:
- Alarm ALARM
- Time of day TIME
- Date DATE
- Button sound Sound
- 12h or 24h time display TIME
In the display each function is represented by a word and flashing block in
the order given above.
Setting the 12h or 24h time display:
1. In the Time of day display press and hold SET/START/STOP. Release.
TIME and 12h/24h are displayed for a couple of seconds.
The displayed alternative (12h or 24h) will be saved.
Display returns automatically to show the time of day.
2. The chosen time mode will now be used in all watch and alarm functions.
Turning to a 12h or 24h time display.
Starting to set the settings:
1. In the Time of day display press SET/START/STOP.
SET is flashing in the upper right corner of the display.
The uppermost block of the graphic bar on the right is flashing.
ALARM is displayed.
ON or OFF is flashing.
2. Go through the setting of the alarm, time of day, date, button sound and
12h/24h displays by following the instructions given below step by step.
If you chose the 24 h mode you can skip those parts in the following
instructions, which advise you to set AM or PM.
9
You can also go directly to setting just one particular function by
pressing SET/START/STOP briefly as many times as needed until
you see the corresponding text symbol in the display. Then follow
the instructions for setting that particular function.
How to keep the backlight on while setting the watch?
1. In the Time of day display press SIGNAL/LIGHT.
Display is illuminated for a few seconds.
2. While the display is illuminated press SET/START/STOP to
set the alarm.
ALARM is displayed.
ON or OFF is flashing.
The backlight will now be activated with each press of a button while
in the watch setting mode.
SETTING THE ALARM
If you are in the Time of day display, press SET/START/STOP.
ALARM is displayed.
ON or OFF is flashing.
1. Press SIGNAL/LIGHT to turn the alarm ON or OFF.
2. Press STORE/LAP/RECOVERY to confirm
your selection.
AM or PM is flashing.
3. Press SIGNAL/LIGHT to select AM or PM.
4. Press STORE/LAP/RECOVERY to confirm your selection.
The hours are flashing.
5. Press SIGNAL/LIGHT to select the desired hour.
The digits scroll more quickly if you press and hold SIGNAL/LIGHT.
Release the button when approaching the desired value.
6. Press STORE/LAP/RECOVERY to confirm your selection.
The minutes are flashing.
7. Press SIGNAL/LIGHT to select the desired minute.
8. Press STORE/LAP/RECOVERY to confirm your selection.
SET is flashing.
OFF or ON is flashing.
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When the alarm is turned ON you will see in the
Time of day display.
When the alarm comes on it will sound for one minute or you can
turn it off by pressing STORE/LAP/RECOVERY.
Choose from the following two alternatives to continue:
1. To set the time of day, press SET/START/STOP.
TIME is displayed.
AM (alternatively the hours) is flashing.
Continue from Setting the time of day.
2. To return to the Time of day display, press SELECT.
How to turn the alarm ON or OFF in the Time of day display:
1. Press and hold SIGNAL/LIGHT. Release.
ALARM, alarm time and ON or OFF are displayed for a couple
of seconds.
The displayed alternative (ON or OFF) will be saved and the
display automatically returns to show the time of day.
SETTING THE TIME
If you are in the Time of day display, press SET/START/STOP twice.
TIME is displayed.
AM (alternatively the hours) is flashing.
1. Press SIGNAL/LIGHT to select AM or PM.
2. Press STORE/LAP/RECOVERY to confirm your selection.
The hours are flashing.
3. Press SIGNAL/LIGHT to select the desired hour.
4. Press STORE/LAP/RECOVERY to confirm your selection.
The minutes are flashing.
The seconds go to zero.
5. Press SIGNAL/LIGHT to select the desired minute.
6. Press STORE/LAP/RECOVERY to confirm your selection.
The seconds start running.
AM or PM or the hours are flashing.
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Choose from the following two alternatives to continue:
1. To set the date, press SET/START/STOP.
DATE is displayed.
The day/month is flashing.
Continue from Setting the date.
2. To return to the Time of day display, press SELECT twice.
SETTING THE DATE
If you are in the Time of day display, press SET/START/STOP three times.
DATE is displayed.
The day/month is flashing.
The date is displayed
differently depending
on which time mode
(12h or 24 h)
has been chosen.
12 h time mode:
MONTH - DAY - YEAR
24 h time mode:
DAY - MONTH - YEAR
The first digits are flashing.
1. Press SIGNAL/LIGHT to select:
The month
The day
if you have chosen the
if you have chosen the
12h
24h
time mode.
time mode.
2. Press STORE/ LAP/RECOVERY to confirm your selection.
The middle digits are flashing.
3. Press SIGNAL/LIGHT to select.
The day
The month
4. Press STORE/LAP/RECOVERY to confirm your selection.
if you have chosen the
if you have chosen the
12h
time mode.
24h
time mode.
The year is flashing.
5. Press SIGNAL/LIGHT to select the desired year.
6. Press STORE/LAP/RECOVERY to confirm your selection.
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Choose from the following two alternatives to continue:
1. To set the button sound, press SET/START/STOP.
Sound is displayed.
ON or OFF is flashing.
Continue from Turning the button sound ON or OFF.
2. To return to the Time of day display, press SELECT twice.
TURNING THE BUTTON SOUND ON OR OFF
If you are in the Time of day display, press SET/START/STOP four times.
Sound is displayed.
ON or OFF is flashing.
If you turn the button sound ON you will hear a beep
when you press a button.
1. Press SIGNAL/LIGHT to turn the button
sound ON or OFF.
Choose from the following two alternatives
to continue:
1. To switch to a 12h or 24h time display,
press SET/START/STOP.
TIME is displayed.
12h or 24h is flashing.
Continue from Switching to
a 12h or 24h time display.
2. To return to the Time of day display,
press SELECT twice.
How to set the button sound ON or OFF in the Time of
day display:
1. Press and hold SELECT. Release.
Sound and ON/OFF are displayed for a couple of seconds.
The displayed alternative (ON or OFF) will be saved and the
display automatically returns to show the time of day.
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SWITCHING TO A 12H OR 24H TIME DISPLAY
If you are in the Time of day display, press SET/START/STOP five times.
TIME is displayed.
12h or 24h is flashing.
If you choose a 12h time display you will see the time
with an AM or PM indicator as follows:
AM Before 12.00 o'clock noon
PM After 12.00 o'clock noon
1. Press SIGNAL/LIGHT to select 12h or 24h.
Choose from the following two alternatives
to continue:
1. To set the alarm, press SET/START/STOP.
ALARM is displayed.
ON or OFF is flashing.
Continue from Setting the alarm.
2. To return to the Time of day display,
press SELECT twice.
Switching to a 12h or 24h time display
in the Time of day display:
1. Press and hold SET/START/STOP. Release.
TIME and 12h/24h are displayed for a couple of seconds.
The displayed alternative (12h or 24h) will be saved and the
display automatically returns to show the time of day.
The chosen time mode will now be used by all watch functions.
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SETTING THE HEART RATE
MEASUREMENT FEATURES
ON Timer Limits Recovery Chrono/Time/
Int (interval)
OFF Timers Limits Recovery Chrono/Time/
1&2 1,2,3 Hr/TI Lap display
When you start setting your heart rate measurement preferences, your first
choice is if you want to do normal or interval training. These two training
modes are both available options. You can set your personal preferences
for all available functions and select them at the beginning of an exercise
session, according to your needs. The preferences for your last training
session will be saved as the default for your next training session.
You can set the following functions:
- Two timers for normal training / one timer
for interval training TIM1, TIM2 / TIM
- Heart rate limits 1, 2, 3 LIM1, LIM2, LIM3
- Recovery heart rate / recovery time RECO Hr/TI
- Primary measurement display Chrono/TIME/LAP
In the display each function is represented by an abbreviated text and
flashing block in the above order.
You can go directly to setting a particular function by doing the
following:
1. In the Time of day display press SELECT three times.
SET is flashing in the upper right corner of the display.
2. Press SET/START/STOP briefly as many times as needed until you
see the corresponding text symbol in the display.
3. Follow the instructions for setting that particular function.
1,2,3 Hr/TI Lap display
15
While setting the preferences the digits scroll more quickly if you
press and hold SIGNAL/LIGHT. Release the button when
approaching the desired value.
SETTING THE INTERVAL FUNCTION
If you are in the Time of day display press SELECT three times.
SET and the uppermost block of the graphic bar on
the right are flashing.
Int and the number of intervals are displayed.
ON or OFF is flashing.
1. Press SIGNAL/LIGHT to turn the Interval
function ON or OFF.
If you turn Int ON you will see the interval
indicator in the display. This setting will allow
an interval training session the next time you
start measuring heart rate.
Start the heart rate measurement.
2. Press STORE/LAP/RECOVERY to confirm your selection.
The number, representing the number of intervals, is flashing.
3. Press SIGNAL/LIGHT to select the number of intervals.
You can set 99 intervals. After 99 Cont appears in the display. Cont
(continuous) means that the intervals will succeed one another until you
stop the interval training session (max. 99h 59min 59s).
4. Press STORE/LAP/RECOVERY to confirm your selection.
ON or OFF is flashing.
Choose from the following two alternatives to continue:
1. To set the Timers, press SET/START/STOP.
The second block of the graphic bar is flashing.
TIM 1 or TIM is displayed.
ON or OFF is flashing.
Continue from Setting the Timers.
2. To return to the Time of day display press SELECT twice.
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SETTING THE TIMERS
If you are in the Time of day display press SELECT three times.
Int is displayed.
Press SET/START/STOP once to enter the mode for setting the timer.
TIM1 or TIM is displayed.
ON or OFF is flashing.
Timers
For interval training mode select the length of an interval by setting the time
for a countdown timer. You can set one timer.
During the heart rate measurement mode this function helps you to divide
your exercise session into separate phases (e.g. warm up, exercise phase,
cool down). You can set two timers.
You can set the time period in minutes and seconds (max. 99 min 59 sec).
Adjust the settings to your preferences:
A. Interval training mode (Int is ON):
One timer in use.
1. Press SIGNAL/LIGHT to turn the timer function
ON or OFF.
2. Press STORE/LAP/RECOVERY to confirm
your selection.
The minutes of the Timer are flashing.
3. Press SIGNAL/LIGHT to select the desired
number of minutes.
4. Press STORE/LAP/RECOVERY to confirm
your selection.
The seconds of the Timer are flashing.
5. Press SIGNAL/LIGHT to select the desired
number of seconds.
6. Press STORE/LAP/RECOVERY to confirm
your selection.
ON or OFF is flashing.
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B. Heart rate measurement mode (Int is OFF):
Two timers in use.
1. Press SIGNAL/LIGHT to turn the timer function
ON or OFF.
2. Press STORE/LAP/RECOVERY to confirm
your selection.
The minutes of Timer 1 are flashing.
3. Press SIGNAL/LIGHT to select the desired
number of minutes.
4. Press STORE/LAP/RECOVERY to confirm
your selection.
The seconds of the Timer are flashing.
5. Press SIGNAL/LIGHT to select the desired
number of seconds.
6. Press STORE/LAP/RECOVERY to confirm
your selection.
7. Press SET/START/STOP to set Timer 2.
ON or OFF is flashing.
8. Repeat the steps 1 to 6 to set Timer 2.
Timer 1 starts running when you start the stopwatch. You will hear one
beep when the time of timer 1 is up. Timer 2 will start automatically
after the beep. Y ou will hear two beeps when the time of timer 2 is up.
If you only set timer 1, it will not repeat itself. When the time is up,
you will hear 6 beeps.
Timer 2 cannot be set if TIM 1 is switched OFF.
If you accidentally pass the digit you wanted to enter, press and
hold SET/START/STOP to restart from 00.
Choose from the following two alternatives to continue:
1. To set Heart rate limits 1, 2 and 3 press SET/START/STOP.
The third block of the graphic bar is flashing.
LIM1 is displayed.
The reading representing the upper limit 1 is flashing.
Continue from Setting the heart rate limits.
2. To return to the Time of day display press SELECT twice.
18
SETTING THE HEART RATE LIMITS
If you are in the Time of day display press SELECT
three times.
Int is displayed.
Press SET/START/STOP until you enter the mode
for setting the heart rate limit.
LIM1 is displayed.
The upper number, representing the upper limit
of LIM 1, is flashing.
Heart rate limits
Heart rate limits can be set in beats per minute increments which allows
you to monitor your workouts insuring the correct exercise session intensity.
You can set three different target heart rate limits (LIM1, LIM2, and LIM3).
In the interval training mode the heart rate limits swap automatically
according to different exercise phases
Functions during
the interval training mode.
Setting heart rate limits 1:
1. Press SIGNAL/LIGHT to select the upper limit to heart rate limits 1.
You cannot set the upper limit below the lower limit. The range for
the target heart rate zone is 10 - 240.
2. Press STORE/LAP/RECOVERY to confirm your selection.
The lower reading, representing the lower limit to heart rate limits 1,
is flashing.
3. Press SIGNAL/LIGHT to select the desired lower limit to heart rate limits 1.
4. Press STORE/LAP/RECOVERY to confirm your selection.
The upper reading is flashing.
5. Press SET/START/STOP to set the limits to heart rate limits 2.
LIM2 is displayed.
Setting heart rate limits 2:
If OFF is flashing in the lower row of the display, press SIGNAL/LIGHT to
switch heart rate limits 2 ON.
LIM2 is displayed in the upper row of the display.
The upper reading, representing the upper limit to heart rate limits 2,
is flashing.
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