Polar CS300 User's Manual

Polar CS300

™

Manufactured by

Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.ﬁ

User Manual Gebrauchsanleitung Manuel d’utilisation Gebruiksaanwijzing Manuale dell’utente Manual del usuario Manual do utilizador

17929842.00 MULTI A

POLAR CS300™ CYCLING COMPUTER COMPONENTS

Wrist Unit

The wrist unit displays and records cycling and exercise data during exercise.

WearLink™ Coded Transmitter

The connector transmits the heart rate signal to the cycling computer. The electrode areas of the strap detect your heart rate.

Polar Bike Mount™

Secure the bike mount to your bike and attach the cycling computer to it.

Cable tie

Polar Speed Sensor™

A wireless speed sensor measures speed and distance during cycling.

polarpersonaltrainer.com polarpersonaltrainer.com is a personal cycling coach tailored to support your training goals. Free registration gives you access to a personalized training program, training diary, useful articles, and much more.

For the latest product tips and for online support visit www.polar.ﬁ .

Customer Service and International Guarantee Information

If your cycling computer needs repair, send it with the Polar Service Return Cardfor service to your Polar Service Center. The two-year Polar guarantee is issued to the original customer/purchaser of the product. Keep the International Guarantee Card as your proof of purchase.

Magnet

Sensor

Rubber part

Cable tie

ENG

CONTENTS

1. GETTING STARTED .............................................................................................................................................................6

1.1 BASIC SETTINGS ......................................................................................................................................................6

1.2 MENU STRUCTURE ...................................................................................................................................................7

2. INSTALL .............................................................................................................................................................................8

2.1 INSTALL BIKE MOUNT ...............................................................................................................................................8

2.2 INSTALL SPEED SENSOR ..........................................................................................................................................8

2.3 BIKE SETTINGS (BIKE) ............................................................................................................................................10

3. START EXERCISING .........................................................................................................................................................12

3.1 WEAR THE TRANSMITTER .......................................................................................................................................12

3.2 RECORD YOUR EXERCISE ......................................................................................................................................13

3.3 EXERCISE SETTINGS (EXE. SET) .............................................................................................................................14

3.3.1 OwnZone Limits (OWNZONE) .....................................................................................................................15

3.3.2 Automatic Limits (AUTOMATIC) .................................................................................................................18

3.3.3 Manual Limits (MANUAL) ..........................................................................................................................19

3.3.4 Cadence Limits (CADENCE) ......................................................................................................................19

3.4 TIMERS (TIMERS) ...................................................................................................................................................19

3.5 FUNCTIONS DURING EXERCISE ..............................................................................................................................20

3.6 EXERCISE MODE VIEWS .........................................................................................................................................21

3.7 VIEW EXERCISE SUMMARY .....................................................................................................................................24

4. MONITOR YOUR PERFORMANCE ......................................................................................................................................25

4.1 FILE .......................................................................................................................................................................25

4.1.1 Exercise File (EXERCISES) .........................................................................................................................25

4.1.2 Totals File (TOTALS) ..................................................................................................................................27

4.2 DATA TRANSFER (CONNECT) ..................................................................................................................................29

4.3 POLAR FITNESS TEST™ .........................................................................................................................................30

4.3.1 Performing the Fitness Test (TEST) ...........................................................................................................31

4.3.2 Fitness Test Results ..................................................................................................................................32

4.3.3 Fitness Test Trend (TREND) .......................................................................................................................33

5. SETTINGS ........................................................................................................................................................................34

5.1 WATCH SETTINGS (WATCH) ....................................................................................................................................34

5.2 USER SETTINGS (USER) .........................................................................................................................................35

5.3 GENERAL SETTINGS (GENERAL) .............................................................................................................................37

CARE AND MAINTENANCE ................................................................................................................................................38

PRECAUTIONS .................................................................................................................................................................40

FREQUENTLY ASKED QUESTIONS .....................................................................................................................................42

TECHNICAL SPECIFICATIONS ..........................................................................................................................................43

LIMITED INTERNATIONAL POLAR GUARANTEE .................................................................................................................45

POLAR DISCLAIMER ........................................................................................................................................................ 46

INDEX ..............................................................................................................................................................................47

ENG

1. GETTING STARTED

1.1 BASIC SETTINGS

Before you start exercising with the Polar Cycling Computer, customize the Basic settings. Enter as accurate data as possible to ensure correct feedback based on your performance.

LIGHT

BACK / STOP

Return to previous

display

1. To activate your Polar Cycling Computer, press OK twice. Once activated, it cannot be switched off!

2. WELCOME TO POLAR CYCLING WORLD is displayed. Press OK.

3. Language: Select ENGLISH, DEUTSCH, ESPAÑOL, FRANÇAIS or ITALIANO with the

4. START WITH BASIC SETTINGS is displayed. Press OK.

/ buttons. Press OK.

Scroll selections / values up

START / OK

Accept selection

DOWN

Scroll selections / values down

To adjust the following data, use the / and OK buttons:

5. Time: Select either 12 H or 24 H and enter the local time.

6. Date: Enter today’s date; dd = day, mm = month, yy = year.

7. Units: Select either metric (KG/CM) or imperial (LB/FT).

Note: By selecting LB/FT, calories are displayed as Cal, otherwise they are shown as kcal.

8. Weight: Enter your weight.

Note: To change units, press and hold the LIGHT button.

9. Height: Enter your height.

Note: in LB/FT format, ﬁ rst enter feet then inches.

10. Birthday: Enter your date of birth; dd = day, mm = month, yy = year

11. Sex: Select MALE or FEMALE.

12. SETTINGS OK? is displayed. Select YES or NO.

• YES: settings are accepted and saved. The display returns to time mode.

• NO: Basic settings can still be changed. Press to the data you want to change.

to return

1.2 MENU STRUCTURE

ENG

• CYCLING/OTHER

• START

• SETTINGS

Press / to scroll and OK to enter a mode/menu.

• EXERCISES

• TOTALS

Tip:

• To lock/unlock buttons, press and hold LIGHT button.

• To return to Time mode, press and hold

• SEND

• RECEIVE

• TEST

• TREND

• WATCH

• BIKE

• EXE.SET

• TIMERS

• USER

• GENERAL

2. INSTALL

2.1 INSTALL BIKE MOUNT

2.2 INSTALL SPEED SENSOR

Use cable ties to secure the bike mount snugly on the handlebar as shown above. To ensure the most accurate reading, attach the wrist unit to the bike mount every time you do a cycling exercise.

max 50 cm / 1’6’’

1. Attach the speed sensor on the opposite side of the front fork than the mounted cycling computer. The distance from the cycling computer should be 30-40 cm/1’-1’3’’. If you are exercising in surroundings with electromagnetic interference, the distance should be minimized (minimum 30 cm/1’). The speed sensor and cycling computer should form approximately a 90° angle.

If the distance between the cycling computer and the speed sensor should be longer than recommended (for example with mountain bikes with the front suspension), the speed sensor should be attached on the same side of the front fork as the cycling computer. In this case the maximum distance is 50 cm/1´6”.

2. Attach the rubber part to the sensor.

3. Pass cable ties through the sensor and rubber part holes (picture 3). Adjust the sensor to the front fork so that the POLAR logo faces outward (picture 4). Adjust the ties loosely. Do not tighten them fully yet.

4. Attach the magnet to a spoke at the same level as the sensor (picture 5). The magnet hole must be facing the

ENG

speed sensor. Fasten the magnet to the spoke and tighten it loosely with a screwdriver. Do not tighten it fully yet.

Fine-tune the positioning of both the magnet and the speed sensor so that the magnet passes close to the sensor but does not touch it. Adjust the sensor towards the wheel/spokes as much as possible. The gap between the sensor and the magnet should be under 4 mm/0’16’’. The gap is correct when you can ﬁ t a cable tie just about between the magnet and the sensor.

5. Attach the wrist unit to the bike mount and start a CYCLING exercise. (See chapter 3.2 Record Your Exercise.)

Rotate the front tyre so that you can see a speed reading on the display. The reading indicates that the magnet and the speed sensor are positioned correctly. Tighten the screw on the magnet and the cable ties securely and cut off any excess cable ends.

BEFORE RIDING YOUR BIKE

• Make sure that you can turn the handlebar and the pedals normally, and that the cable wires for brakes or gearing do not catch on the bike mount or sensors.

• Enter the wheel size of your bicycle into the cycling computer for accurate speed and distance readings. For further information, see chapter 2.3 Bike Settings.

Note:

• Start exercising slowly and keep your eyes on the road to prevent any accidents and injury.

• Avoid hard hits to the speed sensor as these may damage it.

• Polar speed sensor may be used in the rain.

2.3 BIKE SETTINGS (BIKE)

The cycling computer can be programmed for two separate bike preferences. Select bike 1 or bike 2 when you start recording.

View or change the following bike settings in the Settings menu. Select Settings -> Bike -> BIKE 1 or BIKE 2:

1. AUTOSTART: ON / OFF

The AutoStart function starts or stops exercise recording automatically when you start or stop cycling. You have to install the Polar Speed Sensor to use the AutoStart function. For further information, see chapter 2.2 Install Speed Sensor.

2. CADENCE: ON / OFF

Cadence is the speed at which you turn the cranks of your bicycle measured in revolutions per minute (rpm). Install an optional Polar Cadence Sensor on your bicycle to access the cadence features of your cycling computer.

3. DISTANCE: Target dist ON / OFF (Estimated Time of Arrival) Set the distance you are going to ride, and the cycling computer will calculate and display the estimated time of arrival based on cycling speed. Install the Polar Speed Sensor on your bike to measure speed and distance. For further information, see chapter 2.2 Install Speed Sensor.

4. WHEEL SIZE

Wheel size settings are a prerequisite for accurate cycling information. To measure size, choose one of two methods:

METHOD 1

1. Find the wheel diameter printed on the frame.

2. Match the diameter in inches or in ETRTO to wheel size in millimeters on the right side of the chart. Note that wheel sizes in the above chart are approximate, as wheel size depends on wheel type and air pressure.

METHOD 2

1. Starting with the valve stem exactly at the bottom with a mark on the ground, move your bike on a ﬂ at surface straight ahead for one complete wheel rotation. The tire should be perpendicular to the ground. Mark the point at which the valve stem is exactly at the bottom again.

ETRTO

25-559 23-571 35-559

37-622 47-559 20-622

52-559 23-622 25-622 28-622 32-622

42-622 47-622

Note: Wheel sizes on the above chart are advisory as wheel size depends on the wheel type and air pressure.

Wheel size diameter (inches)

26 x 1.0 650 x 23C 26 x 1.50

700 x 35C 26 x 1.95 700 x 20C

26 x 2.0 700 x 23C 700 x 25C 700 x 28 700 x 32C

700 x 40C 700 x 47C

Wheel size setting (mm)

1884 1909 1947 1958

2022 2051

2054 2070 2080 2101 2126

2189 2220

2. Measure the distance between the two marks and subtract 4 mm to account for your weight on the bike. This is the wheel circumference, and the value to use in your cycling computer.

ENG

3. START EXERCISING

3.1 WEAR THE TRANSMITTER

1. Wet the electrodes (bits of cross-ply fabric) on the strap with water.

2. Attach one end of the connector to the strap. (LEFT=L or RIGHT=R.)

3. Adjust the length until the strap ﬁ ts snugly around your chest. The Polar logo should be in a central, upright position. Fasten the other end of the connector to the strap.

4. Unfasten the belt after exercise by applying pressure with your thumb and foreﬁ nger and turn as indicated in the picture.

3.2 RECORD YOUR EXERCISE

1. Wear the transmitter and wrist unit. Start heart rate measurement by pressing OK. Exercise is displayed and the cycling computer starts to search for your heart rate. Preferably, there should be no other heart rate monitors nearby (within 1m / 3ft) to avoid interference.

2. Within 15 seconds, your heart rate is shown in digits, and appears on the display. The frame around the heart symbol indicates that transmission is coded. Coding blocks interference from nearby heart rate monitors.

3. Press OK. Select Exercise type, CYCLING / OTHER, and press OK.

• CYCLING exercise To select BIKE 1 or 2, press and hold

• Choose OTHER exercise for running, swimming etc.

4. Record the exercise session by selecting START and pressing OK. The stopwatch starts running and the exercise recording symbol is displayed.

You can adjust Exercise settings by selecting SETTINGS. For further information, see chapter 3.3 Exercise Settings.

• Press

to stop recording. Select EXIT to view an exercise summary.

allows you to measure cycling related features such as speed and distance.

ENG

3.3 EXERCISE SETTINGS (EXE. SET)

Access exercise settings by selecting Settings -> EXE. SET, or before recording an exercise, by selecting Exercise -> CYCLING / OTHER -> SETTINGS. The settings allow you to customize the target zone alarm sound,

target zone limits and heart rate view.

1. ALARM: VOL 2 / VOL 1 / OFF

Adjust the target zone alarm sound volume. This symbol

indicates that the alarm is activated.

2. LIMITS: OWNZONE / AUTOMATIC / MANUAL / CADENCE / OFF

Heart rate (or cadence) limits help you maintain a speciﬁ ed level of intensity during exercise. The target heart rate zone is a range between lower and upper heart rate limits. If you have installed an optional cadence sensor, you can also make use of lower and upper cadence limits.

You can choose to exercise within four different limits. For exercise without any given limits, select OFF.

• OWNZONE limits - See chapter 3.3.1 OwnZone Limits.

• AUTOMATIC limits - See chapter 3.3.2 Automatic Limits.

• MANUAL limits - See chapter 3.3.3 Manual Limits.

• CADENCE limits - See chapter 3.3.4 Cadence Limits.

3. HR VIEW: HR / HR%

Select HR to display your heart rate in beats per minute (bpm) or HR% to view a percentage of maximum heart rate. For more information on HR

, see chapter 5.2 User Settings.

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3.3.1 OWNZONE LIMITS (OWNZONE)

OwnZone is your individual aerobic (cardiovascular) training zone that is determined automatically. OwnZone ensures that you exercise within safe limits, and makes exercising easier and more enjoyable.

OwnZone is based on measuring changes in heart rate variability. OwnZone may vary daily, depending on your physical and mental condition. For most adults, OwnZone corresponds to 65-85% of maximum heart rate.

It is advisable to use OwnZone every time you exercise. Otherwise, deﬁ ne your OwnZone,

• When changing exercise environment or exercise mode.

• When taking up exercise after more than a week’s break.

• If you are not 100 percent sure of your physical or mental state. For example, if you are not recovered from previous training, not feeling well or are stressed.

• After changing your user settings.

OwnZone has been developed for healthy persons. Some health conditions may cause heart rate variability-based OwnZone determination to fail, e.g. high blood pressure, certain cardiac arrhythmias, and some medication. In such cases, your age-based limits are used in OwnZone determination.

ENG

Determining Your OwnZone Heart Rate Limits

Find your OwnZone limits in 1-5 minutes during a warm up period by cycling or walking/jogging. You should start exercising gently at a light intensity and gradually increase intensity to raise heart rate.

Before you start, make sure that,

• Your user settings are correct.

• The OwnZone function is activated. The cycling computer will automatically determine OwnZone every time you start exercising if the OwnZone function is on.

1. Start recording exercise. The OwnZone symbol

appears on the display. To skip OwnZone determination and use the limits from your

previous session, press OK.

2. OwnZone determination begins. The process happens in ﬁ ve stages. A beep will signal the end of each stage (if the sound settings are on), and the display will automatically light up (if you have switched the backlight on once before). Avoid stopping during OwnZone determination.

1. Cycle or walk at a slow pace for 1 min. Keep your heart rate below 100 bpm/ 50 % HR

2. Cycle or walk at a normal pace for 1 min. Slowly increase your heart rate by approximately 10 bpm/ 5 % HR

3. Cycle or walk at a brisk pace for 1 min. Increase your heart rate by approximately 10 bpm/ 5 % HR

4. Cycle at a brisk pace or jog at a slow pace for 1 min. Increase your heart rate by approximately 10 bpm/ 5 % HR

5. Cycle or jog at a brisk pace or run for 1 min. Increase your heart rate by approximately 10 bpm/ 5 % HR

during this ﬁ rst stage.

max

3. At some point during the session, you will hear two, consecutive beeps. This means OwnZone has been determined. If determination was successful, OwnZone Updated will alternate with the heart rate limits on your display. The limits are displayed in beats per minute (bpm) or as a percentage of maximum heart rate (%HR

) depending on your settings.

max

4. If OwnZone determination was not successful, your previously determined OwnZone will be used and OwnZone Limits appears with the limits on the display. If OwnZone has not previously been recorded, age-based limits will be used.

5. Proceed with your exercise. Try to stay inside the given heart rate zone to maximize exercise beneﬁ ts.

Note: If you skip the OwnZone determination or if the determination fails, the previous OwnZone limits or age-based limits will be used.

ENG

3.3.2 AUTOMATIC LIMITS (AUTOMATIC)

Automatic limits are determined using an age-based formula (220 minus age). The limits are displayed either in beats per minute (bpm) or as a percentage (%) of your maximum heart rate. Your date of birth is required for the cycling computer to calculate the automatic limits.

Choose automatic limits in four exercise intensities:

HARD

80-90% HR the interval, the higher the intensity. Make sure you recover sufﬁ ciently between intervals.

MODERATE 70-80% HR

LIGHT

60-70% HR as the main source of energy. It also prepares your body for higher intensity training.

BASIC

Basic intensity zone (65-85% HR

Tip: Consult with your personal cycling coach and create your own training program at polarpersonaltrainer.com.

. For relatively short exercise at high intensity, for example cycling anaerobically in intervals of up to 12 minutes. The shorter

max

. Enhances aerobic power. Training may consist of long intervals, such as uphill or high-cadence intervals.

max

. Endurance training at this easy pace increases metabolic economy. It helps save glycogen for higher intensities, and uses fat

max

) is suitable for general aerobic exercise.

max

3.3.3 MANUAL LIMITS (MANUAL)

Determine and set your target heart rate limits manually, either in bpm or % of your HR

max

3.3.4 CADENCE LIMITS (CADENCE)

Set the upper and lower cadence limits for a cycling session. For this you need an optional cadence sensor.

Note: If you choose the cadence limits for a non-cycling (OTHER) exercise, automatic limits are in use by default.

Tip: In general, it is advisable to maintain cadence between 80 and 100 rpm. To build muscular strength, ride with low gears and low

cadence. To increase suppleness, use high gears and high cadence.

3.4 TIMERS (TIMERS)

Your cycling computer is equipped with two alternating timers, allowing you to set one repeating or two alternating time intervals. The timers function during exercise recording.

Tip: Use the timers as a reminder to drink at certain intervals or as a training tool in interval training, prompting you to switch from a harder pace to a lighter one or vice versa.

ENG

3.5 FUNCTIONS DURING EXERCISE

There are two types of button presses:

• Short press; press and release the button

• Long press; press and hold the button for at least one second

Short press: Activate backlight or Night mode.

Long press:

Keylock on/off.

STOP

LIGHT

Short press: pause exercise.

Heart Touch (hands free button) To view the time or target zone limits during exercise without pressing buttons, bring the wrist unit near the Polar logo on the transmitter belt.

Tip:

• In Exercise mode, press the LIGHT button to activate Night mode

. The display will now light up with every button press, including

Heart Touch.

• When recording a session with limits on, arrows on the display guide you to within the limits.

/ DOWN

Short press: Scroll exercise mode views

Long press: Start automatic scrolling forwards / backwards. Stop scrolling with a short press.

Short press: Reset exercise trip value.

Long press: Move to Settings menu from Exercise view.

increase or decrease heart rate or cadence to keep

3.6 EXERCISE MODE VIEWS

View combinations of exercise data. Switch displays with / .

Speed view can only be displayed in CYCLING mode.

• Total distance / trip alternating

• Speed (km/h or mph)

• Heart rate

Cadence only when cadence data is available in CYCLING mode.

• Current speed (Spd) / average speed (AvgSp) alternating

• Cadence (cad)

• Heart rate

Duration

• CYCLING mode: Total expended kilocalories (kcal/Cal) OTHER mode: Total expended kilocalories (kcal/Cal) and estimated calorie consumption per hour (Cal/h) alternate

• Session duration

• Heart rate

Note: In Cycling mode, if heart rate is 00, current speed (Spd) and average speed (AvgSp) alternate on the upper row.

ENG

Time

• Estimated Time of Arrival (ETA) based on cycling speed.

Note: If ETA function is not in use, speed (Spd) and average speed (AvgSp) alternate on the upper row.

• Time

• Heart rate

Zone Pointer helps you stay inside the target zone. Current heart rate / cadence appears as a heart / cadence symbol between upper and lower limits.

Note: Zone Pointer view is only displayed when HR / cadence limits are turned on.

• InZone symbol and time spent in zone

• Lower / upper limit values and Zone Pointer

• Heart rate

Energy Output / Calorie Consumption view can only be displayed in CYCLING mode. Energy Output tracks the cycling workload in Cal/h and Cal/km or Cal/mi. By predicting calorie consumption, you can make sure you have a sufﬁ cient supply of snacks on a long ride. This feature is also useful for comparing and analyzing the workloads of various training types. It can also measure training economy.

• Average heart rate (AvgHR)

• Energy Output (Cal/km or Cal/mi) and Calorie consumption rate (Cal/h) alternating

• Heart rate

Timers are displayed only when at least one timer is in use. For further information, see chapter 3.4 Timers.

• Timer 1 or Timer 2

• Time left

• Heart rate

Graphical Comparison view can only be displayed in CYCLING mode. The three bars represent current

• Heart rate, the number of bars representing the current HR depends on the maximum heart rate you have set (min: 30 bpm; max : HR

• Speed, 1 bar represents 5 km/h or 3 miles/h (min: 1 km/h or 1 mile/h; max : 50 km/h or 30 miles/h)

)

max

• Cadence, 1 bar represents 12 rpm (min: 30 rpm; max: 150 rpm) Heart rate is displayed below the bars.

ENG

3.7 VIEW EXERCISE SUMMARY

Press to pause exercise recording. You are given three options:

• CONTINUE exercise

• EXIT Recording mode and enter Exercise summary view

• Adjust exercise SETTINGS

Summary File

After exiting a CYCLING exercise, two summary views alternate on the display:

• Cycling information and

• Heart rate information.

After an OTHER exercise, only heart rate information is displayed.

Cycling information

• Distance

• Average / maximum speed alternate.

• Exit Exercise summary view by pressing OK or .

• Detailed exercise information is placed in File. For further information, see chapter 4. Monitor Your Performance.

Heart rate information

• Duration

• Burnt kilocalories

• Average / maximum heart rate alternate. (Heart rate in bpm or

HR%, depending on heart rate view mode.)

4. MONITOR YOUR PERFORMANCE

4.1 FILE

Exercise ﬁ le allows you to review heart rate and other information recorded during an exercise session. In the File view, you have two options:

• Detailed information on individual EXERCISES.

• This week’s / season’s TOTALS.

4.1.1 EXERCISE FILE (EXERCISES)

The cycling computer can store up to 14 exercise ﬁ les. Select an exercise you wish to view by pressing / and OK.

• Exercise type (Cycling/Other)

• Graphic bars represent exercises. Bar height indicates exercise duration.

• Selected exercise is shown with a cursor

• Date of the selected exercise

ENG

• Press and hold

Note: Exercise information is saved only if the stopwatch has been on for more than one minute.

to enter Time mode.

Press / to scroll through the following:

1. Duration

• The time exercise recording started

• Duration of exercise

Note: You can delete the active ﬁ le by pressing and holding the LIGHT button.

2. Time in Zone

• Target zone limits

• Time spent in, above and below zone alternate

Note: Time in Zone is shown only if HR or Cadence limits are in use during the session.

3. Heart Rate

• Maximum heart rate in pbm / %HR

• Average heart rate in pbm / %HR

max

alternate

max

alternate

4. Calorie Expenditure

• Burnt calories (kcal / Cal)

• Fat percentage of burnt calories

Note: Estimated fat consumption is calculated using total kilocalories expended during a training session. Fat percentage can vary between 10 to 60%. For example, if total energy expenditure during exercise is 245 kcal/Cal and fat percentage is 45%, then 45% of the energy needed for exercise is taken from fat resources and 55% from carbohydrates.

5. Distance and Speed

• Distance (km / miles)

• Average and maximum speed (km/h / mph) alternate

6. Riding time and Cadence

• Riding time

• Average and maximum cadence

4.1.2 TOTALS FILE (TOTALS)

The Totals ﬁ le has two options for total values since last reset: this WEEK’s or this SEASON’s total exercise information.

1. Exercise Time (Exe.Time)

• Reset date

• This week’s/season’s total exercise time

2. Riding Time (RideTime)

• Reset date

• This week’s/season’s total riding time

3. Calories

• Reset date

• This week’s/season’s total calorie expenditure

4. Exercise Count (Exe.Count)

• Reset date

• Number of exercise sessions this week/season

5. Riding Count (Ride.Count)

• Reset date

• Total number of riding sessions this week/season

6. Odometer (Only in Season Totals)

• Odometer (km/miles) for bike 1 and bike 2 alternate

7. Riding Distance (Distance 1 / 2) for bike 1 / bike 2

• Reset date

• This week’s/season’s total cycling distance.

8. Maximum Speed (MaxSp)

• The date maximum speed was recorded

• This week’s/season’s maximum speed

9. Maximum Cadence (Max.cad), only if cadence data is available

• The date maximum cadence was recorded

• This week’s/season’s maximum cadence

10. Heart Rate Zones (HR zones)

• Reset date

• Heart rate zones in graphic mode

• Total time spent in zones this week/season

To see details for each zone, press OK.

Light / Moderate / Hard Zone Views

• Heart Rate zones in graphic mode

• Time spent in zones

11. Reset Total Counters? (Only in Season Totals) More information in the next chapter.

ENG

Resetting Season Values

1. In the File menu, select TOTALS -> SEASON -> Reset Total Counters?

2. Choose the value you wish to reset from the menu and conﬁ rm with OK.

• EXE.TIME (Exercise time)

• RIDETIME (Riding time)

• CALORIES

• EXE.COUNT (Exercise count)

• RIDE.COUNT (Riding count)

• DISTANCE 1

• DISTANCE 2

• MAX.SPEED (Maximum speed)

• MAX.CAD (Maximum cadence)

• HR ZONES (Heart rate zones)

To reset all values, select ALL in the menu.

3. ARE YOU SURE? is displayed. To reset, select YES. Deleted information cannot be retrieved. Select NO to return to the Reset menu.

Note:

• The odometer can only be reset using the Polar UpLink Tool software. For further information, see chapter 4.2 Data Transfer.

• Weekly totals are reset automatically every Sunday at midnight.

4.2 DATA TRANSFER (CONNECT)

The cycling computer offers two means of data communication with a PC:

• SEND data with Polar WebLink™ Transfer exercise data to the Polar web service using Polar WebLink software.

• RECEIVE data with Polar UpLink™ Tool Edit cycling computer settings and upload logos from a PC to your wrist unit using Polar UpLink Tool software.

To download the Polar WebLink and Polar UpLink Tool free of charge visit www.polar.ﬁ .

polarpersonaltrainer.com

polarpersonaltrainer.com is your personal cycling coach on the Web. Register for the service and get access to features such as

• Cycling Training Programs - a customized training program developed by elite coaches in cooperation with Polar.

• Training Diary - to store your training data and follow up on your development.

• Articles - Relevant cycling and training articles by Polar professionals keeping you informed and up to date.

ENG

4.3 POLAR FITNESS TEST™

The Polar Fitness Test™ is an easy, safe, and quick way to measure your aerobic (cardiovascular) ﬁ tness at rest. The result, Polar OwnIndex, predicts your maximal oxygen uptake (VO The Polar Fitness Test also calculates the predicted maximum heart rate (HR designed for healthy adults.

To make sure test results are reliable, the following basic requirements apply:

• You can perform the test anywhere - at home, at the ofﬁ ce, at a health club - provided the testing environment is peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no other people talking to you.

• Always take the test in the same place, at the same hour, and in the same environment.

• Avoid eating a heavy meal or smoking 2-3 hours prior to testing.

• Avoid heavy physical exertion, alcohol, and pharmacological stimulants on the test day and the previous day.

• You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.

2max

-p). The Polar Fitness Test is

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4.3.1 PERFORMING THE FITNESS TEST (TEST)

Note: To carry out the Polar Fitness Test, enter your personal user information and long-term physical activity level in the User settings. See chapter 5.2 User Settings for further information. Wear the transmitter during the test.

1. In Time mode, select Test -> TEST. The ﬁ tness test begins immediately. Fitness Test >_______ is displayed. Arrows >> indicate the test is ongoing.

2. When the test is over, you will hear two beeps. OwnIndex is displayed with a numerical value and level evaluation, as well as the date. Press OK.

3. UPDATE USER SET? NO / YES is displayed. By selecting YES the OwnIndex value is saved in your user settings.

4. HR

predicted is displayed, as well as a numerical value and the date. Press OK.

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5. UPDATE USER SET? NO / YES is displayed. By selecting YES the HR

The OwnIndex value is saved in the Trend menu. See chapter 4.3.2 Fitness Test Trend for further information.

Interrupting the Test

You can stop the test anytime by pressing

. Fitness test failed is displayed for a few seconds. The previous OwnIndex and HR

are not replaced.

-p value is saved in your user settings.

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ENG

-p

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