Polar CS300 User Manual 2

Polar CS300

User Manual

™

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

• 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

• WATCH

• BIKE

• EXE.SET

• TIMERS

• USER

• GENERAL

• TEST

• TREND

ENG

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 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.

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.

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

• 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.

ENG

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.

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

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.

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.

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