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. [phone]
Fax [phone]

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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23

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26
27
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27

28
29
30
30

5
5
6
7
8

3

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 .......................................................................

31
32
33
33
33

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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33
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34
34

39
40

42
43
44

45
45

47
47
48

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.

10

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.

11

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.

12

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.

13

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.

14

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.

16

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.

17

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.

19

1. Press SIGNAL/LIGHT to select the desired upper limit.

2. Press STORE/LAP/RECOVERY to confirm your selection.

The lower reading representing the lower limit to heart rate limits 2,
is flashing.

3. Press SIGNAL/LIGHT to select the desired lower limit.

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 3.

Setting heart rate limits 3:

LIM3 is displayed in the upper row of the display.

Repeat the same instructions as for setting heart rate limits 2.

Turning the limits 2 or 3 OFF:

1. Enter the mode for setting the heart rate limits.

LIM2 or LIM3 is displayed in the upper row of the display.
The upper reading, representing the upper limit, is flashing.

2. Press and hold SET/START/STOP until OFF appears in the display.

If you turn heart rate limits 2 OFF, heart rate limits 3 automatically
switches OFF.

Choose from the following two alternatives to continue:

1. To set the Recovery function press SET/START/STOP.

RECO is displayed.
The fourth block of the graphic bar is flashing.
Hr or TI is flashing.

Continue from Setting the recovery function.

2. To return to the Time of day display press SELECT twice.

20

SETTING THE RECOVERY FUNCTION

If you are in the Time of day display press SELECT three times.

Int is displayed.

Press SET/START/STOP until you enter the recovery setting mode.

RECO is displayed.
Hr or TI is flashing.

Recovery Heart Rate

(RECO Hr)

Measures how much the

heart rate decreases during

the pre-set time period.

You set the time period in

minutes and seconds.

1. Press SIGNAL/LIGHT to select RECO HR or RECO TI.

According to your selection choose from these alternatives:

A. RECO HR:

2. Press STORE/LAP/RECOVERY to confirm your selection.

Recovery Time

(RECO TI)

Measures the time until a

certain heart rate is reached.

You set the heart rate to the

reading you want to reach.

RECOHr is displayed in the upper row.
ON or OFF is flashing in the lower row.

3. Press SIGNAL/LIGHT to turn the recovery function ON or OFF.

4. Press STORE/LAP/RECOVERY to confirm your selection.

Minutes are flashing.

5. Press SIGNAL/LIGHT to select the desired number of minutes.

6. Press STORE/LAP/RECOVERY to confirm your selection.

Seconds are flashing.

7. Press SIGNAL/LIGHT to select the desired number of seconds.

8. Press STORE/LAP/RECOVERY to confirm your selection.

21

B. RECO TI:

2. Press STORE/LAP/RECOVERY to confirm your selection.

RECOTI is displayed in the upper row.
ON or OFF is flashing in the lower row.

3. Press SIGNAL/LIGHT to turn the recovery function ON or OFF.

4. Press STORE/LAP/RECOVERY to confirm your selection.

Digits for the heart rate value start to flash in the middle row.

5. Press SIGNAL/LIGHT to select the heart rate value you want to reach
during the recovery time.

6. Press STORE/LAP/RECOVERY to confirm your selection.

If you accidentally pass the digit you wanted to select, press and
hold SET/START/STOP to restart from 00.

In the heart rate measurement mode the recovery calculation can
be carried out only once at the end of the exercise by pressing
STORE/LAP/RECOVERY.

In the interval training mode the recovery calculation will be carried
out automatically at the end of each interval.

Choose from the following two alternatives to continue:

1. To set the primary measurement display
press SET/START/STOP.

The bottom block of the graphic bar is flashing.
Chrono (alternatively TIME or LAP) is flashing.

Continue from Setting the primary measurement display.

2. To return to the Time of day display press SELECT twice.

22

SETTING THE PRIMARY MEASUREMENT DISPLAY

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 primary
measurement display.

Chrono (alternatively TIME or LAP) is flashing.
00:00 0 (alternatively time of day) is displayed.

1. Press SIGNAL/LIGHT to select the desired primary measurement
display. The alternative you choose will be displayed in the

middle row during the heart rate measurement.

CHOOSE FROM THESE ALTERNATIVES:
CHRONO 00:00 0 displays the total exercise time.

You will see lap time in the upper row of the display during the
measurement.

TIME displays the time of day (for example 1:52 PM/13:52).

You will see lap time in the upper row of the display during the
measurement.

LAP 00:00 0 displays lap times. Lap times can be taken by pressing
STORE/LAP/RECOVERY.

You will see the number of the lap in the upper row of the display
during the measurement.

According to the alternative you choose for the primary measurement
display you will see the secondary measurement display during the heart
rate measurement by using the Polar Heart Touch ( Polar Glossary).

For more details see Functions during the heart rate
measurement/Checking the secondary measurement displays.

Choose from the following two alternatives to continue:

1. To turn the interval function ON or OFF press SET/START/STOP.

The uppermost block of the graphic bar is flashing.

Continue from Setting the Interval function.

2. To return to the Time of day display, press SELECT twice.

23

START THE HEART RATE

MEASUREMENT

1. Wear the transmitter and receiver as described in Getting started.

2. Make sure that the Polar Coach successfully establishes a heart rate
code to avoid interference during measurement:

• Keep the receiver within 3 feet/1 metre of the Polar Coded Transmitter
you are wearing.

• Check that you are not near other people with heart rate monitors and
that there are not high voltage power lines, televisions, mobile phones,
cars, motor driven exercise equipment, electric railways, bus lines etc.
near you during the code search.

3. Begin with the display showing Time of day.

4. Press SELECT to enter the MEASURE mode.
According to your settings the display will look as follows:

Int OFF Int ON

Heart rate measurement mode Interval training mode

The wrist receiver searches for the coded transmission for a
maximum of 20 seconds.
Heart rate measurement commences and the heart symbol inside
the frame starts flashing. Your heart rate reading (in beats per
minute) appears in the display.

24

( symbol in the display)

If the code search was not successful, the frame around the heart symbol will
disappear after 20 seconds. Go back to step 2 to repeat the code search.

If you still do not succeed in code searching, but your heart rate is
displayed and the heart symbol without a frame is flashing, you can start
exercising but your wrist receiver may pick up interference from other heart
rate monitors.

5. Start the stopwatch by pressing SET/START/STOP.

Stopwatch starts running and you hear a long beep.
Automatic heart rate recording begins.
Display is illuminated for a few seconds.

6. You can now start exercising with your heart rate monitor.

If you started to exercise in the heart rate measurement mode

Functions during the heart rate measurement mode.

If you started to exercise in the interval training mode

Functions during the interval training mode.

Quick start for heart rate measurement mode from the Time of day
display: wear the transmitter and receiver as described in Getting
started, press and hold STORE/LAP/RECOVERY. Release.

25

FUNCTIONS DURING

THE HEAR T RATE

MEASUREMENT MODE

SEEING YOUR HEART RATE

You can see your heart rate in the bottom line of the display.
The target zone information is displayed as follows:

You are exercising within the preset Target Zone.
You are exercising above the preset Target Zone.
You are exercising below the preset Target Zone.

Exercising within, above, and below the Target Zone is indicated only when
the stopwatch is running.

TURNING THE TARGET ZONE SOUND SIGNAL ON OR OFF

Press and hold SIGNAL/LIGHT until the target zone sound signal
appears or disappears.

Polar Coach saves the target zone sound signal setting i.e. the next
time you start heart rate measurement the previous setting will be used.

PAUSING THE STOPWATCH

Press SET/START/STOP to stop or start the stopwatch.
Average heart rate, maximum heart rate, and time below, within, and above

the Target Zone are saved only when the stopwatch is running.

ILLUMINATING THE DISPLAY

Press SIGNAL/LIGHT.

26

STARTING THE TIMERS

If the timers are turned on they automatically start running once you start
the stopwatch. Timers alternate in the following order: Timer 1, Timer 2,
Timer 1, Timer 2, etc. Timers stop running when you stop the stopwatch.

If you have set only Timer 1, it will not repeat itself after its time is up. You
will hear six beeps when the time on Timer 1 has run out. One timer is
helpful in knowing exactly when a preset exercise time has come
to an end and it is time to stretch and cool down.

To set the timers Setting the Timers.

SWAPPING THE HEART RATE LIMITS

When the stopwatch is running, press and release SELECT to activate the
alternative heart rate limits. You will see the new limits on the display for a
few seconds.

You can swap limits only if you have set at least two limits.

Setting the Limits 1, 2 & 3.

STORING LAP TIME AND SPLIT TIME

Press STORE/LAP/RECOVERY to record the lap and split times. The
following information will be displayed for a few seconds:

Display 1:

• Lap time

• Split time

• Average heart
rate of the lap

Display 2:

• Number of the lap

• Average heart rate
of the lap

The lap timer starts over from zero.

Polar Coach allows you to record 43 lap times. After taking 43 lap
times FULL appears in the display. You can continue taking lap
times but they will not be saved into the Polar Coach’s memory.

You can see the stored lap and split times with end and average
heart rates later when recalling the training information.

27

CHECKING THE SECONDARY MEASUREMENT DISPLAYS WITH

TRANSMISSION CODE AND HEART RATE LIMITS IN USE

The Polar Heart Touch feature allows you to see the secondary measurement
displays for a few seconds without pressing any buttons. Bring the wrist

receiver next to the transmitter’s Polar logo for a moment.

The secondary measurement display depends on which of the three
alternatives was chosen for the primary measurement display:

1. If CHRONO was chosen as the
primary measurement display, the

secondary measurement display

is as follows:

• Heart rate limits in use/
Heart rate transmission code

• Time of day

• Heart rate

2. If TIME OF DAY was chosen as
the primary measurement display,

the secondary measurement

display is as follows:

• Heart rate limits in use/
Heart rate transmission code

• Chrono

• Heart rate

28

3. If LAP was chosen as the primary
measurement display, the secondary

measurement display is

as follows:

• Heart rate limits in use/
Heart rate transmission code

• Time of day

• Heart rate

STARTING THE RECOVERY CALCULATION

1. At the end of the exercise session press SET/START/STOP to stop
the stopwatch.

Heart rate measurement continues.
Display is illuminated for a few seconds.

2. Press STORE/LAP/RECOVERY
to start the recovery calculation.

Depending on your setting
RECO HR or RECO TI
appears in the upper row
of the display.

If you selected RECO HR:

Y ou will hear two beeps when the
time for the recovery calculation is
up. The recovery heart rate, i.e.
drop in your heart rate during the
preset time, appears in the display
for a few seconds.

If you selected RECO TI:

Y ou will hear two beeps when the
preset heart rate reading is
reached. The preset heart rate
value and the recovery time, i.e. the
time it took for your heart rate to
drop to the preset heart rate value,
will be displayed for a few
seconds.

Quick way to start the recovery calculation:
When the stopwatch is running press and hold STORE/LAP/
RECOVERY until you hear a beep. Release the button.

You may restart the stopwatch after the recovery calculation to
continue the exercise session. By consequence the recovery
information will be deleted.

29

To be able to start the Recovery calculation you need to set the recovery
values and turn either RECO Hr or RECO TI on first.

Setting the Recovery function.

RESETTING THE STOPWATCH

First press SET/START/STOP to stop the stopwatch. Then press and hold
SET/START/STOP until all the stopwatch digits are back to zero. Release
the button. The current file is deleted and you can start the stopwatch and
record again.

STOPPING THE HEART RATE MEASUREMENT

Choose from the following two alternatives to continue:

1. To stop the heart rate measurement and enter the Time of day display:
Press SET/START/STOP to stop the stopwatch.
Press SELECT 3 times. You are now in the Time of day display and
you can recall the recorded information later.

2. To stop the heart rate measurement and continue directly on to recalling

the recorded training information. Recalling the training

information.

30

FUNCTIONS DURING THE

INTERVAL TRAINING MODE

An interval training session consists of warm up, interval training, and cool
down phases. Heart rate limits swap automatically between the different
phases as follows:

LIM1 in use

Warm up Intervals Cool down

LIM 1 LIM 1 LIM 1

LIM1 and 2 in use

Warm up Intervals Cool down

LIM 1 LIM 2 LIM 1

LIM1, 2 and 3 in use

Warm up Intervals Cool down

LIM 1 LIM 2 LIM 3

For further information and examples of interval training sessions

Interval training.

STARTING THE INTERVAL TRAINING SESSION

Structure of an interval exercise session:

Stopwatch is running Press SELECT Returns automatically

Warm up Intervals Cool down

The following instructions are for basic interval training
(Int is ON, countdown timer and recovery calculation
are in use).

1. Start the interval training mode as instructed in

Start the heart rate measurement.

2. When the stopwatch is running and there is in

the display, press SELECT to start the intervals.

31

First: You will hear three beeps and see the heart rate limits

which will be used during the intervals.

Next: Int 1 will be displayed in the upper row of the display.

Countdown timer of the interval starts running.

3. Do the interval until the previously set time for the countdown timer is up.

You will hear three beeps.
Recovery calculation starts.

4. The Polar Coach carries out the recovery calculation according to your

settings (Reco HR or Reco TI).

You will hear two long beeps when the recovery calculation is ready.

5. Immediately after the recovery calculation a new interval begins.

Intervals succeed one another.

When the last preset interval begins, LAST appears in the display.

Stop the interval training session.

Polar Coach records 28 intervals. After 28 intervals FULL appears in
the display. You can continue the interval training but the intervals
will not be saved to Polar Coach’s memory.

If you store lap times during the warm up phase it reduces the number of
the recorded intervals. E.g. if you store 10 lap times the Polar Coach
records only 18 intervals.

Even though you will not store any lap times during the heart rate measurement
in the Interval training mode, the Polar Coach saves lap times as follows:

LAP 1 At the end of the warm up phase.
LAP 2 At the end of the interval training session.
LAP 3 At the end of the exercise session.

You can see the stored lap times while recalling the training information in
the FILE mode.

DISTANCE BASED INTERVAL TRAINING

Choose from the following two alternatives:

1. Distance based intervals:

Turn the timer OFF or set time long enough to cover the distance
you use for an interval.
Start the interval training as previously instructed.
Press STORE/LAP/RECOVERY at the distance marks.

Recovery calculation begins.

32

2. Distance based recovery calculation:

Select RECO HR.
Set time long enough to cover the distance you use for recovery.
Start the interval training as previously instructed.
During the recovery calculation press STORE/LAP/RECOVERY at
the starting point of a new interval.

SEEING YOUR HEART RATE

Functions during the heart rate measurement mode.

TURNING THE TARGET ZONE SOUND SIGNAL ON OR OFF

Press and hold SIGNAL/LIGHT.

Functions during the heart rate measurement mode.

ILLUMINATING THE DISPLAY

Press SIGNAL/LIGHT.

If you use backlight once during an interval, Polar Coach
automatically illuminates the display at the end of each interval and
recovery calculation.

CHECKING THE SECONDARY MEASUREMENT DISPLAYS WITH

TRANSMISSION CODE AND HEART RATE LIMITS IN USE

Functions during the heart rate measurement mode.

PAUSING AN INTERVAL

Press SET/START/STOP to pause and restart the stopwatch.

INTERRUPTING AN INTERVAL

Press STORE/LAP/RECOVERY to interrupt an interval.

Recovery calculation starts after which a new interval session begins.

STOPPING AN INTERVAL TRAINING SESSION

Stop the interval training session according to your setting:

33

If you have pre-set a certain amount of intervals, the interval training
session stops automatically after the last interval and recovery calculation:

Int End appears in the display for a few seconds.
Heart rate limits for the cool down phase will be displayed for
a few seconds.
Polar Coach automatically switches to the cool down phase.

You may interrupt the interval training session earlier
by pressing SELECT.

If you have selected Int Cont, you may stop the interval training session by
pressing SELECT:

You will hear three beeps.
Int End appears in the display for a few seconds.
Heart rate limits which will be used during the cool down phase will
be displayed for a few seconds.

RESTARTING THE INTERVAL TRAINING SESSION

When the interval training session has ended (Int End) and Polar Coach
has switched to the cool down phase press SELECT to restart the interval
training session.

The new interval training session will begin according to your settings.
The information from the new interval training session will be saved

after the previous interval information.

STOPPING THE HEART RATE MEASUREMENT

Choose from the following two alternatives to continue:

1. To stop the heart rate measurement and enter the Time of day display:

Press SET/START/STOP to stop the stopwatch.
Press SELECT 3 times. You are now in the Time of day display and
you can recall the recorded information later.

2. To stop the heart rate measurement and continue directly on to recalling

the recorded training information:

Press SET/START/STOP to stop the stopwatch.
Press SELECT.

FILE is flashing in the uppermost row of the display.
The front pages of the recorded file alternate on the display.

Recalling the training information.

34

RECALLING THE TRAINING

INFORMATION

Polar Coach saves one training file at a time. Your latest training
information is in the memory of the Polar Coach until the next time you start
the stopwatch. You can recall your exercise session in the FILE mode.

If you are in the Time of day display press SELECT twice.

FILE is flashing in the uppermost row of the display.
The front pages of the recorded file alternate on the display.

Display 1:

Date.
Starting time.
Maximum heart rate of
total exercise (MAX).

Display 2:

The number of

the last LAP.

Total exercise time.

Average heart rate of

total exercise (AVG).

Display 3:

The number of
the intervals.
Total duration of the
intervals.
Average heart rate of
the intervals (AVG).

Display 3 will be shown only if the exercise session was done in the
interval training mode.

35

By pressing STORE/LAP/RECOVERY you can see the following training
information on the display:

LIM1 Settings for Target Zone 1
LIM2 Settings for Target Zone 2
LIM3 Settings for Target Zone 3

LIM1 Exercising time above the Target Zone 1
LIM1 Exercising time within the Target Zone 1
LIM1 Exercising time below the Target Zone 1

You will see the same information for LIM2 and LIM3.

Continue recalling according to your training mode (Int OFF / Int ON):

Exercise session information

in the heart rate

measurement mode

(Int OFF):

Recovery calculation info

(according to your setting):

Recovery time.

Time it took to reach the preset

heart rate reading.

Preset heart rate reading.

Recovery heart rate.

Preset time.

Drop in your heart rate.

36

LAP number alternating with the

Lap/split info:

duration of the lap.

Split time.

Average heart rate of the lap

alternating with the heart rate at

the end of the lap.

Exercise session information

in the interval training

mode (Int ON):

Warm up phase info:

LAP number alternating with

the duration of the lap.

Split time.

Average heart rate of the lap

alternating with the heart rate

at the end of the lap.

Interval training info:

(three alternating displays)

Display 1:

Number of the interval.

Split time.

Average heart rate

of the interval.

Display 2:

Duration of the

interval.

Split time.

Heart rate at the end

of the interval.

Display 3

(according to your setting):

Recovery time.

Time it took to reach the
preset heart rate reading.
Preset heart rate reading.

Recovery heart rate.

Preset time.

Drop in your heart rate.

Summary of the intervals:

LAP number alternating with the

duration of the whole interval

training session.

Split time.

Average heart rate of the

intervals alternating with the

heart rate at the beginning of

the cooldown phase.

37

Cool down phase info:

LAP number alternating with the

duration of the cool down phase.

Average heart rate of the cool

down phase alternating with the

Press STORE/LAP/RECOVERY until you come to the end of the file:

Split time.

heart rate at the end of the

exercise session.

FILE End appears in the display.
The displays change faster if you press and hold STORE/LAP/

RECOVERY down. Release the button when you want to see a
certain display for a longer time.

To view the file backwards, press SIGNAL/LIGHT instead of STORE/
LAP/RECOVERY.

Choose from the following two alternatives to continue:

1. To recall the same file again, press STORE/LAP/RECOVERY.

The front pages of the file alternate on the display.

Continue from Recalling the training information.

2. To return to the Time of day display, press SELECT three times.

38

DOWNLOADING TRAINING

DATA TO A COMPUTER

Polar Coach records essential data for your training log. A training log
makes it possible to plan future training and to define the most suitable
interval training for maximising performance capacity.

Polar Coach offers an easy way to analyse training data by computer
afterwards. It records average heart rates on sampling rate of 30 s, 1 min,
2 min, 4 min or 8 min depending on the recording time as follows:

Exercising time Sampling rate

- 30 min 30 s
30 min - 1 h 1 min
1 h - 2 h 2 min
2 h - 4 h 4 min
4 h - 8 h 8 min

Maximum recording time is 8 hours.

DOWNLOADING VIA SonicLink™

! To be able to transfer and analyse the recorded training
information with your computer, you need the PC Coach Light™
software and a personal computer with the sound card and
microphone.

If you are in the Time of day display press SELECT twice.

FILE is flashing in the uppermost row of the display.
The front pages of the recorded file alternate on the display.

1. Start the PC Coach Light™ software.

2. Activate the download function of the PC Coach Light™ software.

3. Bring and hold the back cover of the Polar Coach wrist receiver next to
the computer’s microphone.

39

To make sure that the training information transfer will be successful:

• Check that there are no interfering sounds near the computer.

• Keep the Polar Coach wrist receiver within 2 “/ 5 cm of the
microphone until the SonicLink sound has ceased.

4. Press SET/START/STOP.

COM appears in the display.

5. Press SET/START/STOP.

You will hear a chirping sound (SonicLink™) while the training
information is transferred to the computer.

You can interrupt the file transfer by pressing the SELECT button.

DOWNLOADING VIA POLAR INTERFACE

Polar Coach wrist receiver is downloadable also with the following
Polar Interfaces:

• Polar Interface Plus™

• Polar Advantage Interface™

• Polar Computer Interface™
Polar Softwares:

• Polar Training Advisor™ (Version 1.1 and upwards)

• Polar Precision Performance™ (Version 2.1 and upwards)
If you are in the Time of day display press SELECT twice.

FILE is flashing in the uppermost row of the display.
The front pages of the recorded file alternate on the display.

1. Place the Polar Coach wrist receiver on the Polar interface.

2. Press SET/START/STOP.

COM appears in the display.

3. Press STORE/LAP/RECOVERY.

4. See the software user's guide for more instructions.

40

INTERVAL TRAINING

Interval training seeks to improve your race pace. Initially, you need to start
your interval training with short periods of work and long periods of rest.
You will gradually progress to long periods of work and short periods of
rest as you adapt to the increasing volume and the interval intensity.
Eventually, you will train at race intensity for most, if not all, of the distance
you are aiming to race over.

Most interval training for endurance sports is performed at or near
maximum steady state (MSS) pace which is about 80-90% training
intensity. Recovery between intervals can be set to a pre-selected time or
the time it takes for your heart rate to drop to a specified level (e.g. 40 to 50
beats below interval training heart rate). The more fit you are the shorter the
recovery period because your heart rate will return faster to the initial level.

Interval training is not designed to be done week after week. They are high
intensity weeks suitable for a pre-season build-up. Don’t do a hard session
if you feel tired. Change to an easy session or have a day off.

With the Polar Coach Heart Rate Monitor you can achieve not only the right
interval intensity level, but also the right rest periods between the intervals.

Key

Volume
Intensity
Performance

Training volume vs. training intensity vs. performance

Reference: The Power to Perform, p.25.

R
A
C
E

TaperSpeedBase 2Base 1

41

Volume is the amount of training completed; intensity is the effort or energy
required for a particular form of training. Volume increases and decreases
during the training year depending on where you are in your build-up.
Intensity, on the other hand, increases right throughout your build-up
phase, gradually in the base but more rapidly during the speedwork
phase. Volumes of intensity increase and decrease.

Your performance parallels your intensity but remains low for a longer period
of time and has a more gradual increase. During speedwork performance
begins to improve more rapidly and is at its peak rate of increase during the
taper period. This means that despite all your hard training in the base, you
will not see the real benefits until very late in the build-up.

CALCULATING TARGET HEART RATES

Correct interval intensity is determined by laboratory testing because both
resting and maximum heart rates vary from individual to individual. The
most reliable way to determine your maximum heart rate (HR
exercise stress test. This can also be determined, although less accurately,

) is by an

max

by indirect calculations. According to the American College of Sports
Medicine (ACSM) most people can estimate their maximum heart rate by
the formula:

220 - Age = Maximum Heart Rate (HR

To find a true resting heart rate (HR
in the morning after waking up, then use the Polar Heart Rate Monitor to

), lie in bed for 2 to 3 relaxing minutes

rest

max

)

measure your resting heart rate.
The Karvonen formula, which is based on a heart rate reserve taking into

account the resting heart rate as well as the maximum heart rate, is an
accurate method for calculating the target heart rate.

By subtracting your resting heart rate from your maximum heart rate you
can use the Karvonen formula to calculate your target heart rates for
various training intensities. Both the HR
values - not predicted - for the Karvonen formula:

Target HR = [(HR

max

- HR

and HR

rest

) x % training intensity] + HR

rest

should be measured

max

42

rest

Example:

HR

: 200 beats per minute

max

HR

: 50 beats per minute

rest

Resting Heart Rate Maximun Heart Rate

0 50 200

Minimun Heart Rate Reserve

50% training intensity:

Reference: Precision Multisport

Target Heart Rate
= (HR
= (200 - 50) x 50% + 50

max

- HR

) x 50% + HR

rest

rest

= 150 x 50% + 50
= 75 + 50
= 125 beats per minute

EXAMPLES OF INTERVAL TRAINING SESSIONS

Training intensity in the following example exercise sessions refers to
the Karvonen formula calculation. If the target heart rate is calculated
as a percentage based on HR
higher. E.g. 50% of Karvonen formula corresponds to the 60% of HR

the corresponding training intensity is

max

(see the table).

Target heart rate Classification
based on of intensity

HR

max

<35% <30% Very light

the Karvonen formula

35-59% 30-49% Light
60-79% 50-74% Moderate
80-89% 75-84% Heavy
≥90% ≥85% Very heavy

Adapted from Pollock and Wilmore (1990). Reference: Physiology of
sport and exercise, p.524.

max

43

RUN INTERVAL SESSION
Five minute intervals

• 15 min warm up.

• Stop and stretch.

• 5 min hard at 80-90% training intensity, repeat 2-4 times.

• 15-20 min cool down at 60-70% training intensity.
Start with 2 intervals. As your fitness improves, add another interval.

BIKE INTERVAL SESSION
Five minute intervals

• 15 min warm up: low gear, easy spin, 60% training intensity.

• Stop and stretch.

• 5 min hard at 80-90% training intensity, repeat 3 times.

• 2 min easy at 60-70% training intensity.

RUN/BIKE INTERVALS

Take your stationary cycle trainer to a track and
set-up near start/finish line.

400 m repeats / stationary cycle trainer

• 15 min warm up. Run or bike at 60% training intensity.

• Run 400 m at 90% training intensity.

• Jog slowly in a circle until your heart rate comes down to 75-80%
training intensity.

• Repeat 3 more times.

• Cycle 15-20 min at 70-80% training intensity.

REFERENCES

American College of Sports Medicine. Position Stand. The Recommended Quantity and
Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in
Healthy Adults. Med Sci Sports Exerc 22: 265-274, 1990.

American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and
Prescription. Williams & Wilkins, 1995.

Jackson, A.S., Blair, S.N., Mahar, M.T., Wier, L.T., Ross, R.M. and Stuteville, J.E. Prediction of
functional aerobic capacity without exercise testing. Med Sci Sports Exerc 22: 863-870, 1990.

U.S. Department of Health and Human Services. Physical Activity and Health: A Report of the
Surgeon General. Atlanta, GA: U.S. Department of Health and Human Services, Centers for
Disease Control and Prevention, National Center for Chronic Disease Prevention and Health
Promotion, 1996, 147.

Ackland, J., Brett R. The Power to Perform. A comprehensive guide to training and racing for
endurance athletes. Revised edition. Reed Books, Auckland, New Zealand, 1998.

Ackland, J. Precision training. Training Programmes for 27 Sports Using Heart Rate Monitors.
Reed Books, Auckland, New Zealand, 1996.

Brick, M. Precision Multisport. Polar Electro Oy, Kempele, Finland, 1998.
Wilmore, J.H., Costill, D.L. Physiology of sport and exercise. Human Kinetics. Champaign,

Illinois, USA, 1994.

44

CARE AND MAINTENANCE

Your Polar Heart Rate Monitor is a high-tech instrument of superior design
and workmanship and should be treated with care. The suggestions below
will help you fulfill the warranty obligations and enjoy this product for many
years to come.

TAKING CARE OF YOUR POLAR HEART RATE MONITOR

• Wash the Polar Coded Transmitter regularly after use with a mild soap
and water solution. Dry it carefully after washing.

• Never store the transmitter wet. Sweat and moisture can keep its
electrodes wet and the transmitter activated, which shortens the
battery life.

• Store your Polar Heart Rate Monitor in a cool and dry place. Do not
store it in any kind of non-breathing material, such as a plastic bag or
a sports bag if it is wet.

• Do not bend or stretch the transmitter. This may damage the electrodes.

• Keep your Polar Heart Rate Monitor out of extreme cold (below 14°F/ ­10°C) and heat (above 122°F/ 50°C).

• Do not expose the Polar Heart Rate Monitor to direct sunlight for
extended periods, for example by leaving it in a car.

• Do not dry the transmitter in any other way than with a towel. Rough
handling may damage the electrodes.

BATTERIES

POLAR CODED TRANSMITTER
The estimated average battery life of the Polar Coded Transmitter is 2500
hours of use. Contact a Polar authorised Service Centre for a transmitter
replacement. Service for detailed instructions.

Polar recycles used transmitters.

45

POLAR COACH WRIST RECEIVER
The estimated average battery life of the Polar Coach receiver is 1 year
in normal use (1h/day, 7 days a week). However, because the battery is
inserted at the factory, the actual life of your first battery once in your
possession may be less than the estimated battery life. Note also that
excessive use of the backlight and the alarm signals will use the battery
up more rapidly.

Do not open the Polar Coach wrist receiver yourself. To ensure the
retention of the water resistance properties and the use of authorised
components, the wrist receiver battery should be replaced only by a
authorised Polar Service Centre. At the same time a full periodic check
of the Polar Heart Rate Monitor will be done. Service for detailed
instructions.

46

PRECAUTIONS

THE POLAR HEART RATE MONITOR IN A WATER ENVIRONMENT

Polar Heart Rate Monitors are water resistant to 20 metres. To maintain this
water resistance, do not operate the buttons of the Polar wrist receiver
under water.

Heart rate measurement in a water environment is technically demanding
for the following reasons:

• Pool water with a high chlorine content and seawater may be very
conductive and the electrodes of a transmitter may get short circuited,
causing the ECG signals not to be detected by the transmitter unit.

• Jumping into the water or strenuous muscle movement during
competitive swimming may cause water resistance that shifts the
transmitter on the body to a location where it is not possible to pick up
the ECG signal.

• ECG signal strength varies depending on an individual’s tissue
composition. The percentage of people who have problems with heart
rate measuring is considerably higher in a water environment than in
other cases.

THE POLAR HEART RATE MONITOR AND INTERFERENCE

ELECTROMAGNETIC INTERFERENCE
Interference may occur near high voltage power lines, traffic lights,
overhead lines of electric railways, electric bus lines or trams, televisions,
car motors, bike computers, some motor driven exercise equipment,
cellular phones or when you walk through electronic security gates.

CROSSTALK
The Polar wrist receiver in non-coded mode of operation picks up
transmitters signals within 1 metre / 3 feet. Therefore, make sure no other
transmitter is within that range. Non-coded signals from more than one
transmitter picked up simultaneously can cause an incorrect readout.

EXERCISE EQUIPMENT
Several pieces of exercise equipment with electronic or electrical
components such as LED displays, motors and electrical brakes may

47

cause interfering stray signals. To try to tackle these problems, relocate the
Polar wrist receiver as follows:

1. Remove the transmitter from your chest and use the exercise
equipment as you would normally.

2. Move the Receiver around until you find an area in which it displays no
stray reading or the heart symbol does not flash. 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. Put the transmitter back on your chest and try to keep the wrist receiver
in the interference free area.

4. If the Polar Heart Rate Monitor still does not work with the exercise
equipment, this piece of equipment may be too noisy electrically for
wireless heart rate measurement.

MINIMISING POSSIBLE RISKS IN EXERCISING WITH A HEART

RATE MONITOR

Exercise may include some risk, especially for those who have
been sedentary. T o minimize possible risks consider the following advice.

Before beginning a regular exercise program consult your doctor

• if you are over 35 years of age and have not been following a regular
exercise program during the past 5 years

• if you smoke

• if you have high blood pressure

• if you have high blood cholesterol

• if you have any signs or symptoms of any disease

if you are recovering from a serious illness or a medical treatment e.g.

surgery

• if you use a pacemaker or another implanted electronic device.

Note also that in addition to exercise intensity the heart rate can be
affected by, amongst others, heart, circulation (particularly high blood
pressure) and asthma and other breathing medications, as well as some
energy drinks, alcohol and nicotine.

It is important to be sensitive to your body’s reactions during
the exercise. If you feel unexpected pain or tiredness regarding your

exercise intensity level, it is recommended to stop the exercise or continue
at a lighter intensity.

Notice to persons with pacemakers

Persons who have a pacemaker use the Polar Heart Rate Monitor at their
own risk. Before starting use, we always recommend an exercise test
under doctor’s supervision. The test is to ensure the safety and reliability of
the simultaneous use of the pacemaker and the heart rate monitor.

48

FREQUENTLY ASKED

QUESTIONS

WHAT SHOULD I DO IF...

... I DON’T KNOW WHERE I AM IN THE SETTING CYCLE?

Press SELECT several times until you are back in the Time of day display.

... THERE IS NO HEART RATE READING?

1. Check that the electrodes of the transmitter are moistened and that you
are wearing it as instructed.

2. Check that you have kept the transmitter clean. Care and

maintenance

3. Check that there are no sources of electromagnetic radiation near the
Polar wrist receiver, such as TV sets, cellular phones, CRT monitors, etc.
Precautions

4. Have you had a cardiac event which may have altered your ECG
waveform? In this case consult your physician.

...THE HEART SYMBOL FLASHES IRREGULARLY?

1. Check that your Polar wrist receiver is inside the transmission range
and not further that 3 feet / 1 metre from the Polar Coded Transmitter
you are wearing.

2. Check that the elastic strap has not become loose during exercise.

3. Make sure that the electrodes of the transmitter are moistened.

4. Cardiac arrhythmia may cause irregular readings. In this case consult
your physician.

... ANOTHER PERSON WITH A HEART RATE MONITOR OR
MOTOR DRIVEN EXERCISE EQUIPMENT IS CAUSING
INTERFERENCE?

Make sure there is no interference coming from such things as high voltage
power lines, electric railways or bus lines, televisions, car motors, cycle
computers, motor driven exercise equipment or other people with heart
rate monitors near you during the code search. The benefit of the coding is
that you will not normally pick up other people’s heart rate transmissions
and certain kinds of interference are more efficiently filtered.

49

However your training partner may have coincidentally activated exactly
the same code. Checking the secondary measurement
displays with transmission code and heart rate limits in use.
In this case you have the following alternatives:

1. Keep a distance from your training partner and continue your training
session normally

or

2. Stop the heart rate measurement ( Stop the heart rate
measurement), pull the transmitter off your chest for 15 seconds
(code will be changed) and restart from the beginning ( Start the
heart rate measurement).

In some cases you may need to dry the transmitter electrodes to ensure
that the transmitter is turned off again, as sweat may keep it active even
when it is off your chest.

... THERE ARE NO REACTIONS TO ANY BUTTONS?

Reset the Polar Heart Rate Monitor. Resetting clears all memory values and
settings will return to the default settings.

1. Press the reset button with a pen tip.

Display becomes full of digits.

2. Press any of the four buttons once.

The Polar Coach enters the Time of day display.

... THE DISPLAY IS BLANK OR FADING?

Usually the first sign of a discharged battery is the disappearance of the
digits when using the backlight. Have the batteries checked. Service

... IF THE BATTERY OF THE WRIST RECEIVER MUST BE
REPLACED?

We recommend having all service done by an authorised Polar Service
Centre. This is especially necessary to ensure that the warranty remains
valid and is not affected by incorrect repair procedures done by an
unauthorised agent. Polar Service will test your wrist receiver for water
resistance after battery replacement and make a full periodic check of the
complete Polar Heart Rate Monitor. Care and Maintenance/

Batteries and Service

... I HAVE QUESTIONS CONCERNING THE SonicLink™ DATA
TRANSFER OR THE PC COACH LIGHT™ SOFTWARE?

Contact your local distributor of PC Coach Light™ software or
Biometrics Inc., 637 S Broadway, Suite B-156, Boulder, CO 80303, USA
Phone: [phone], Fax: [phone],
Contact information is found also under the help menu of the PC Coach
Light™ software.

www.pccoach.com

50

POLAR GLOSSARY

Indicates an ongoing heart rate measurement and flashes to the beat of

your heart.

Indicates a coded transmission of heart rate. The inner heart flashes to

the beat of your heart.

In the Time of day display indicates that the alarm is on. In the Measure
mode indicates that the sound signal will beep if you are exercising outside your
target heart rate zone.

- - When starting the heart rate measurement, these flashing lines indicate
that the search for the coded transmission is being conducted.

Indicates that you are setting the interval training mode functions or that
you are exercising in the interval training mode.

Indicates continuous intervals: (see also Cont).

ALARM: Indicates the alarm in watch settings.
AM or PM: 12 hour mode of time.
AVG: Together with a reading indicates average heart rate.
Chrono: Displays the total exercising time during the heart rate measurement.
COM: Indicates a file transfer to a PC.
Cont: Intervals succeed one another until the interval training session is

stopped.

DATE: Indicates the date in watch settings.
Electrodes: The grooved areas of the transmitter, against the skin. Pick up the

heart’s electrical impulses.

FILE: Indicates the File mode.
FILE End: Indicates the end of the file you are reviewing.

51

FULL: After having stored 43 lap times in the Heart Rate Measurement or 28

intervals in the Interval training mode FULL appears in the display. You can
continue taking the lap times or intervals but they won’t be recorded into the
Polar Coach's memory.

Graphic bar: The graphic bar consists of five blocks and indicates the settings
of watch, heart rate or interval training functions. A flashing block means that the
setting of that particular function is possible.

Heart rate: The number of heart beats per minute (bpm).
Heart rate reserve: HR

HR

: Maximum heart rate

max

HR

: Resting heart rate

rest

reserve

= HR

max

- HR

rest

Int: Interval training
Karvonen formula: The calculation of a training heart rate by adding a given

percentage of the heart rate reserve to the resting heart rate. This method gives
an adjusted heart rate that is equivalent to the desired percentage of VO
(maximal oxygen uptake).

max

2

LAP: In Measure and File modes, together with a number, indicates how many
lap times have been stored.

Lap and split times: Time needed to move once around a closed course or
track.

LAST: When the last interval begins, LAST appears in the display .
LIM1 / LIM2 / LIM3: Heart Rate Limits for Target Zones 1, 2 and 3.
Lower Limit: The lower heart rate limit of the target zone.
MAX: Together with a reading indicates maximum heart rate.
MEASURE: Measure mode. In the measure mode you can exercise either in the

normal Heart Rate Measurement mode or in the Interval Training mode.
Polar Coded Transmitter: Automatically locks in a code to transmit your

heart rate to your wrist receiver. In a coded transmission the receiver accepts
heart rate data only from your Polar Coded Transmitter. Coding significantly
reduces crosstalk caused by other users of heart rate monitors. However, it does
not necessarily reduce all environmental interference.

Polar Heart Touch: During the measurement mode bring the wrist receiver
next to the Polar logo of the Polar Coded Transmitter for a moment.

52

Primary measurement display: In the Heart Rate Measurement mode the

middle row of the display indicates either total exercising time, time of day or lap
time according to your settings.

Reco Hr, recovery heart rate: Decrease in heart rate during the pre-set
period of time.

Reco TI, recovery time: Time until a certain preset heart rate reading is
reached.

Secondary measurement displays: The secondary measurement displays
will be seen for a few seconds by bringing the wrist receiver next to the Polar logo
on the Polar Coded Transmitter for a moment. The secondary measurement
display depends on which of the three alternatives was chosen for the primary
measurement display.

SET: Set mode.
Sound: Indicates the button sound in watch settings.
Target Zone limits: Target Zone limits are determined either according to the

Karvonen formula or as percentages of maximum heart rate. The percentages
are converted into heart rates in beats per minute.

TIM (In the Interval Training mode): Countdown timer for the interval.
TIM1 / TIM2 (In the Heart Rate Measurement mode): Timers 1 and 2 help you

to divide your exercise session into separate phases (e.g. warm-up, exercise
phase, cool down). Timers can be used individually (only Timer 1) or
sequentially.

TIME: Indicates the time of day.
TIME 12h/24h: Indicates the 12h or 24h time mode in watch settings.
TZ, Target Zone: The area between the upper and lower target zone limits.

Target Zone selection is based on personal fitness goals.

During heart rate measurement the TZ symbol with a block next to it
indicates that you are exercising within the Target Zone. In File mode this
indicates the time spent within the Target Zone.

During heart rate measurement the TZ symbol with a upper block
flashing indicates that the heart rate is above the Target Zone. In File mode this
indicates the time spent above the Target Zone.

During heart rate measurement indicates that the heart rate is below the
Target Zone. In File mode this indicates the time spent below the Target Zone.

Upper limit: The upper heart rate limit for the target zone.

53

TECHNICAL

SPECIFICATIONS

The Polar Heart Rate Monitor is designed to indicate the level of physiological
strain and intensity in sports and exercise. No other use is intended or implied.
The heart rate is displayed as number of beats per minute (bpm).

POLAR CODED TRANSMITTER

Battery type: Built-in Lithium Cell
Battery life: Average 2500 hours of use
Operating temperature: 14°F to 122°F / -10°C to +50°C

POLAR COACH WRIST RECEIVER

Battery type: CR 2032
Battery life: Average 1 year (1h/day, 7 days/week)
Operating temperature: 14°F to 122°F / -10°C to +50°C
Water resistance: to 20 metres
Accuracy of heart rate ± 1% or ± 1 beats per minute,
measurement: whichever is larger, definition applies to

steady state conditions

DEFAULT SETTINGS

Alarm: OFF
Button Sound: OFF
Time mode: 24h
Interval training: OFF
Number of intervals: 2
Timer 1: OFF
Timer 2: OFF
Limits 1: 80 - 160
Limits 2: OFF
Limits 3: OFF
Recovery function: OFF
Primary measurement
display: Chrono

54

SETTING LIMITS

Chrono: 99h 59min 59sec
Heart rate
limits: 10 - 240
Heart rate
based
recovery: 99 min 59 sec
Time based
recovery: 0 - 240
Timer: 99 min 59 sec

BOOKS AND

ACCESSORIES

POLAR BOOKS AND BOOKLETS

Roy Benson, MPE Precision Running
Dr. Matthew Brick Precision Multi-Sport
Edmund R. Burke, Ph.D. Precision Cycling
Neil Craig Scientific Heart Rate Training
Sally Edwards The Heart Rate Monitor Book
Mark Fenton and
Dave McGovern Precision Walking
Ute Haas, M.Sc.,
Tarja Suomi, M.Sc. and
Dr. Raija Laukkanen, Ph.D. Precision Aerobics
Dr. Peter J.G.M. Janssen Training, Lactate, Pulse Rate
Beth Kirkpatrick and
Burton H. Birnbaum Lessons from the Heart
Dr. Katriina Kukkonen-Harjula, MD
and Dr. Raija Laukkanen, Ph.D. Precision Weight Management
Dr. Raija Laukkanen, Ph.D. Research Index
Yvonne Lin Precision Sports Aerobics
Dr. James M. Rippe Target Your Fitness and Weight

Dr. James M. Rippe The Polar Fat Free and Fit Forever Program

POLAR ACCESSORIES

• Polar Bike Mount for all bikes and Polar Heart Rate Monitors

• Elastic strap of different lengths

• Extra Transmitter for other family members

• Polar Heart Bra for women

• Test handle for groups and trainers

Management Goals

POLAR HEART RATE MONITORS

Several models of heart rate monitors manufactured by Polar are readily
available for your different requirements in measuring the physical activity.

Ask your local dealer or distributor for more details.

55

SERVICE

To ensure the continuous improvement of Polar products, please complete
and mail the enclosed Warranty Registration Card within two weeks of the
date of purchase.

Polar Service will help you get the most out of your Polar Heart Rate
Monitor. Should your Polar Heart Rate Monitor need service, please follow
the instructions below:

CHECK LIST

Before you return your Polar Heart Rate Monitor for service, please check
the following:

1. Is the transmitter being worn correctly ?

The Polar logo should be right side up and the transmitter should be flat
against the skin. The elastic strap should be adjusted for a snug and
comfortable fit.

2. Are the electrodes moist on the transmitter ?

It is important that the electrodes be wet during the heart rate
measurement.

3. Is the transmitter clean ?

Regular washing with mild soap and water solution, followed by thorough
drying, will ensure that good conductivity is retained.

4. Are you suffering from interference caused by other people
with heart rate monitors or exercise equipment?

Check that the code search at the beginning of the measurement has been
successful. See Start the heart rate measurement and Frequently asked
questions for details.

56

SENDING INSTRUCTIONS

1. Pack the product carefully to avoid damage.

2. Include all parts of the Polar Heart Rate Monitor. A full periodic check

will be done on the whole product.

3. Include proof of purchase (a receipt or its photocopy) if the product is

under warranty.

4. Include a detailed description of the problem. Use the return sheet of

the Customer Service Card.

5. Include your name, return address, and daytime telephone number.

6. Ship postage prepaid to your dealer or distributor. For contact details,

see the Customer Service Card.

POLAR SERVICE PROCEDURE

It is recommended that any service be carried out by an authorised Polar
service personnel. Our standard test and check procedures will be performed
on all Polar Heart Rate Monitors. The tests include the following elements:

POLAR CODED TRANSMITTER

1. Visual inspection

2. Check of the transmission range

3. Check of electrode conductivity

4. Wash and clean if necessary
POLAR WRIST RECEIVER

1. Visual inspection

2. Check of battery voltage

3. Check and cleaning of case contacts

4. Re-assembly, including seal renewal if necessary

5. Water resistance test

6. Operational test

Water resistance cannot be guaranteed after unauthorised service.

PC COACH LIGHT™ SOFTWARE SUPPORT

See PC Coach Light™ software manual or contact your local distributor of
PC Coach Light™ software or Biometrics Inc., 637 S Broadway,
Suite B-156, Boulder, CO 80303, USA
Phone: [phone], Fax: [phone],

www.pccoach.com

Contact information is found also under the help menu of the PC Coach
Light™ software.

57

LIMITED POLAR

WARRANTY

• Polar Electro Oy offers a warranty to the original consumer/purchaser of

this heart rate monitor that the product will be free from defects in
material or workmanship for one year from the date of purchase. Please
keep the receipt which is your proof of purchase!

• The warranty does not cover receiver battery, damage due to misuse,

abuse, accidents or negligence of the precautions, improper
maintenance, commercial use, cracked or broken cases.

• Warranty does not cover damage or consequential damage caused by

service not authorised by Polar Electro Oy.

• During the warranty period the product will be either repaired or

replaced at an authorised service centre free of charge.

• PC Coach Light software is guaranteed by Biometrics Inc.

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.

Polar logotype, Polar Pacer and Polar Beat are registered trademarks of Polar Electro Oy.

Polar Vantage NV, Polar XTrainer Plus, Polar Accurex Plus, Polar Coach, Polar

Protrainer XT, Polar Protrainer NV, Polar Advantage Interface, Polar Precision

Performance, Polar Interface Plus, Polar Training Advisor, Polar SmartEdge, Polar

Target, Polar Fitwatch, Polar Favor, Polar Heartminder, Polar Heartwatch and Polar

The PC Coach logo is a registered trademark, and SonicLink and PC Coach Light

This product is protected by one or several of the following patents:
FI 88223, DE 4215549, FR 92.06120, GB 2257523, HK 113/1996, SG 9591671-4,
US 5491474, FI 88972, FR 92.09150, GB 2258587, HK 306/1996, SG 9592117-7,
US 5486818, FI 96380, US 5611346, FI 68734, DE 3439238, GB 2149514, HK 812/
1989, US 4625733, FI 100924.

58

Tempo are trademarks of Polar Electro Oy.

are trademarks of, Biometrics Inc. U.S. Patent 5 7199825

Copyright © 1999

This CE marking shows compliance of
this product with Directive 93/42/EEC.

DISCLAIMER

• The material in this manual is intended for informational purposes only.

The products it describes are subject to change without prior notice,
due to the manufacturer's program of continuous development.

• Polar Electro Oy makes no representations or warranties with respect to

this manual or with respect to the products described herein. Polar
Electro Oy shall not be liable for any damages, direct or incidental,
consequential or special, arising out of, or related to, the use of this
material or the products described herein.

59

INDEX

Books and accessories .......................................................................... 55

Calculating target heart rates ................................................................. 42

Care and maintenance ........................................................................... 45

Checking the transmission code ............................................................ 28

Disclaimer ............................................................................................... 59

Downloading training information to a computer.................................... 39

Features .................................................................................................... 6

Frequently asked questions.................................................................... 49

Functions during the Heart Rate Measurement mode............................ 26

Checking the secondary measurement displays ............................... 28

Illuminating the display ....................................................................... 26

Pausing the stopwatch ....................................................................... 26

Resetting the stopwatch ..................................................................... 30

Seeing your heart rate ........................................................................ 26

Starting the recovery calculation ........................................................ 29

Starting the timers............................................................................... 27

Stopping the heart rate measurement ................................................ 30

Storing lap and split times .................................................................. 27

Swapping the heart rate limits ............................................................ 27

Turning on or off the target zone sound signal ................................... 26

Functions during the Interval training mode ........................................... 31

Interrupting an interval........................................................................ 33

Distance based interval training ......................................................... 32

Pausing an interval ............................................................................. 33

Starting the interval training session................................................... 31

Stopping an interval training session.................................................. 33

Getting started .......................................................................................... 8

Glossary .................................................................................................. 51

Interval training ....................................................................................... 41

Karvonen formula.................................................................................... 42

Parts .......................................................................................................... 7

Precautions ............................................................................................. 47

Questions ? ............................................................................................. 49

Recalling the training information ........................................................... 35

References.............................................................................................. 44

Service .................................................................................................... 56

Setting the 12h/24h time mode ............................................................... 14

60

Setting the alarm ..................................................................................... 10

Turning the button sound on or off .......................................................... 13

Setting the date....................................................................................... 12

Setting the heart rate limits ..................................................................... 19

Setting the heart rate measurement features ......................................... 15

Setting the interval function .................................................................... 16

Setting the primary measurement display . ............................................ 23

Setting the recovery function .................................................................. 21

Setting the time of day ............................................................................ 11

Setting the timers .................................................................................... 17

Setting the watch ...................................................................................... 9

Start the heart rate measurement ........................................................... 24

Technical specifications.......................................................................... 54

Warranty.................................................................................................. 58

61