Polar Pacer User Manual

Contents

How does Polar Pacer work.................................................... 5

Polar Pacer parts......................................................

Getting going ...........................................................

How to start heart rate measurement ..................................... 7

Functions during heart rate measurement.............................. 8

See your heart rate and elapsed time ......................

Illuminate the display ...............................................

Turn the Target Zone sound signal on/off.................

Check the time of day ..............................................

Stop the stopwatch ..................................................

Stop heart rate measurement...................................

How to recall training information ......................................... 10

How to set your Target Zone................................................. 11

How to set the watch ............................................................ 13

Setting the alarm clock...........................................

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

Exercising with your Polar Heart Rate Monitor ..................... 16

General exercise recommendation ........................

Intensity of exercise ...............................................

Frequency of training .............................................

Mode of activity ......................................................

Structure of an exercise session ............................

References .............................................................

Quick guide for exercising.................................................... 22

Define the amount of your physical activity ...........

Determine your exercise goals ..............................

Examples of exercise recommendations ...............

Care and maintenance ......................................................... 26

Taking care .............................................................

Batteries .................................................................

Precautions ........................................................................... 28

In a water environment ...........................................

Interference ............................................................

Frequently asked questions.................................................. 30

Technical specifications........................................................ 32

Polar books and accessories ............................................... 33

Service .................................................................................. 34

Check list................................................................

Sending instructions...............................................

Polar’s service procedure.......................................

Limited Polar warranty .......................................................... 36

Disclaimer ............................................................................. 37

Notes..................................................................................... 38

5
6

8
8
8
9
9
9

13
15

17
17
20
20
21
21

22
24
24

26
27

28
29

34
35
35

Pacer.manual GBR/E 18/12/00, 9:432-3

Congratulations on purchasing the Polar Pacer
Heart Rate Monitor. We are proud to assist you in
achieving your personal fitness goals.

This guide will provide you with the basic
information on how to exercise with your Polar
Heart Rate Monitor and how to get the best
benefit of its functions.

Wirelessly and continuously yours,

How does

Polar Pacer

Work

POLAR PACER PARTS

Your Polar Pacer consists of three parts:

VISUAL CUES TO READ THIS GUIDE

Indicates a tip to do things faster.

Indicates important issues. Please, pay attention!

Indicates a useful tip. It is good to know these things.

See also

IMPORTANT TO REMEMBER!

• Adjust the strap length snug enough and wet the
transmitter electrodes to ensure flawless heart rate
measurement.

• Do not bend or stretch the transmitter.

• Do not operate the buttons of the wrist receiver under water.

• Wash and dry your transmitter regularly after use.

• Do not store your Polar Heart Rate Monitor wet.
Store it in a dry and cool place.

• Keep the Polar Heart Rate Monitor out of
extreme cold and heat.

4

1. Polar Transmitter

• Grooved electrode areas

2. Elastic strap

3. Polar Pacer
Wrist Receiver

5

Pacer.manual GBR/E 18/12/00, 9:434-5

GETTING GOING

How to Start

1. Attach the Polar Transmitter
to the elastic strap.

2. Adjust the strap length to fit
snugly and comfortably.

3. Secure the strap around your chest,
below the chest muscles. Lock the buckle.
Check that the Polar logo is in a central
upright position.

4. Pull the Transmitter off your chest and wet
the grooved electrode areas on the
back of it.

5. Check that the wet electrode areas are
firmly against your skin.

6. 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. Polar Products.
Keep the Wrist Receiver within the transmission range
(1 metre / 3 feet).

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 exercise.
After exercising to preserve 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.

6

Heart Rate

Measurement

1. Wear the Transmitter and the Wrist
Receiver as described previously.

2. Begin with the display showing
time of day.

3. To start, choose from the
following alternatives:

One touch start:

mode press and hold the right
button of the Receiver for
1 second.

Quick start:

mode, bring the Polar logo of
the Receiver to the Transmitter’s
Polar logo and wait for a beep
signal.

Heart rate measurement
commences and heart
symbol starts flashing.
Stopwatch starts running
in the lower line of the display. Your heart rate (in beats
per minute) appears in the display in approximately
5 seconds.

4. You can now start exercising with your Polar Pacer.

In the Time

In the Time

7

Pacer.manual GBR/E 18/12/00, 9:436-7

Functions During

Heart Rate

Measurement

SEE YOUR HEART RATE AND ELAPSED TIME

1. You can see your heart rate in beats per
minute. A flashing heart symbol indicates
an ongoing heart rate measurement.
The inner heart symbol flashes at
the pace of your heart.

2. The total exercising time runs
in the lower line of the display.

3. Bars will appear in the left side
of the display, one bar after every
ten minutes spent in the T arget Zone.

4. You can hear a beep after every
30 minutes of exercise in the Target Zone.

Also a flashing heart rate reading informs you of being
outside your Target Zone.

CHECK THE TIME OF DAY

Whilst exercising you don’t have to press any button to check
the time of day momentarily. Just bring the Wrist Receiver near
the Transmitter’s Polar logo.

The time of day and backlight will be on
for a few seconds.

STOP THE STOPWATCH

The total elapsed time is running in the lower line of the display .

1. Press the left button shortly.

The stopwatch stops.

2. Press the left button shortly again.

The stopwatch continues running.

You may need this function if you have to stop your
exercise momentarily e.g. in traffic lights.

STOP HEART RATE MEASUREMENT

ILLUMINATE THE DISPLAY

Press the right button briefly.

Backlight is activated for a few seconds.

TURN THE TARGET ZONE SOUND SIGNAL ON/OFF

When the Target Zone sound symbol appears in the display,
you will hear an alarm sound with each heart beat if you go
above the Upper Limit or below the Lower Limit of your Target
Zone. Press and hold the right button to turn the Target Zone
sound signal on or off.

sound signal is on

8

Pacer.manual GBR/E 18/12/00, 9:438-9

1. Press and hold the left button to stop heart rate
measurement.

Heart rate measurement stops.
Time spent in the Target Zone appears in the upper
line of the display.
Total exercising time appears in the lower line of the
display.

2. Press the left button briefly.

Time of day appears in the display.

In case you forget to stop the heart rate measurement when
ending your exercise session and taking off the Transmitter,
the Wrist Receiver turns itself into Time mode if no heart rate
signal is received for 5 minutes.

9

How to Recall

How to Set

Training

Information

Polar Pacer provides you the following information
of your last training session:

• Time spent in the Target Zone

• Total exercising time

1. When you stop heart rate measurement
you will have the training information
displayed.

2. To review the last training
information start in the Time mode.
Press the left button three times.

Time spent in the Target
Zone appears in the
upper line of the display.
Total exercising time appears
in the lower line of the display.

3. To return to the Time mode, press the left button once.

Your last training information is in the memory of Polar Pacer
until the next time you measure heart rate. When you start
heart rate measurement again, your previous training
information will be replaced by the new one.
Polar Pacer saves only one training file at a time.

Your

Target Zone

1. Begin with the display showing time of day.

2. Press the left button to enter
the Target Zone setting mode.

The Upper Limit reading
appears flashing in the display.
The upper bar, indicating the
Upper Limit, appears in
the upper left corner of
the display.

3. Press the right button to set
the Upper Limit value of your
personal Target Zone.

The numbers will increase in 5 beat increments.

The digits run faster if you press and hold the right
button. Release the button at the desired value.

4. Press the left button to lock your selection.

The Lower Limit reading appears flashing in the display.
The lower bar, indicating the Lower Limit, appears in
the lower left corner of the display.

5. Press the right button to select the correct value
for the Lower Limit.

The value for the Lower Limit starts to
increase in 5 beats increments.

10

Pacer.manual GBR/E 18/12/00, 9:4310-11

6. Press the left button to lock your selection.

Your last training information appears
in the display.

11

7. Press the left button to return to the Time mode.

The Upper Limit cannot be
set below the Lower Limit.
When the Lower Limit value
reaches the Upper Limit
value, the Lower Limit
will be reset to 15, the
lowest possible setting.

It may be necessary to
reduce the Lower Limit value
first and then return to set the
Upper Limit.

To return to the Time mode at any point in the setting
procedure, press both buttons simultaneously.

How

to Set

the Watch

Polar Pacer has two watch functions: alarm clock and time of
day. In the setting functions you have first the alarm clock
function and thereafter the time of day function.

Start the watch settings by pressing both buttons simultaneously
in the Time mode. In case you do not want to set the alarm
clock, you can skip to the time of day settings by pressing
the left button five times.

To return to the Time mode at any point in the watch setting
procedure, and to interrupt the watch settings, press both
buttons simultaneously.

You can distinguish the mode you are in from the display:

• The heart symbol will be displayed in the Time mode
but not in the setting modes.

• The alarm clock function displays no seconds whereas
the time of day function includes the seconds.

SETTING THE ALARM CLOCK

12

Pacer.manual GBR/E 18/12/00, 9:4312-13

1. With display showing time of day, press both

buttons simultaneously.

Alarm signal symbol starts flashing.

2. Press the right button to set the alarm clock on/off.

3. Press the left button to lock your selection.

AM/PM starts flashing.

4. Press the right button to select AM or PM for the alarm

clock time. AM = before 12 o’clock, PM = after 12 o’clock.

13