Polar RS100™
User Manual
RS100 QUICK GUIDE
Time mode |
View detailed |
View long-term |
Change alarm, |
Standby mode |
information on your |
information on your |
time and other settings. |
latest exercise |
exercise sessions. |
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Recording mode |
sessions. |
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Summary FILE
•Duration
•HR avg
•Limits
(if limits are set)
• In Zone
(if limits are set)
• Cal / Fat%
Press Stop Press Stop
Press 2 x
Stop
Press
Press Red button
Press Red button
Press
Press Red button
Time / Date
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Duration
%/ Avg HR /
%/ Max HR
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Limits
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In / Above / Below
Zone
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Cal / Fat%
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Laps
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Press Red button |
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Press Red button |
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Tot.Time |
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Timer SET |
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Tot.Cal |
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Limits SET |
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Tot.Count |
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Watch SET |
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ResetAll ? |
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User SET |
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General SET |
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WRIST UNIT BUTTONS
Note: Pressing a button briefly has a different effect than pressing and holding the button for a longer period of time (for at least 1 second).
Light
s 4URN THE BACKLIGHT ON
s 4URN THE +EYLOCK ON OR OFF IN 4IME AND %XERCISE MODES PRESS AND HOLD THE 
BUTTON FOR AT LEAST SECOND +EYLOCK PREVENTS ACCIDENTAL PRESSING OF THE BUTTONS
Stop
s 3TOP PAUSE OR CANCEL THE FUNCTION
s %XIT THE MENU AND RETURN TO THE PREVIOUS LEVEL OF THE MENU
s2ETURN TO THE 4IME MODE PRESS AND HOLD THE BUTTON FOR AT LEAST SECOND IN ALL MODES EXCEPT IN THE EXERCISE MODE
s%NTER THE !LARM SETTING MODE IN THE 4IME MODE PRESS AND HOLD THE BUTTON FOR AT LEAST SECOND
Heart Touch HANDS FREE BUTTON
4O VIEW THE TIME AND TARGET ZONE LIMITS DURING EXERCISE WITHOUT PRESSING BUTTONS BRING THE WRIST UNIT NEAR THE 0OLAR LOGO ON THE TRANSMITTER
s -OVE TO THE NEXT MODE OR MENU LEVEL s )NCREASE THE SELECTED VALUE
s#HANGE THE TOP ROW INFORMATION IN THE %XERCISE RECORDING MODE AND IN THE 4IME
MODE
s4URN THE TARGET ZONE ALARM ON OR OFF DURING %XERCISE RECORDING MODE PRESS AND HOLD THE BUTTON FOR AT LEAST SECOND
s -OVE TO A PREVIOUS MODE OR MENU LEVEL s $ECREASE THE SELECTED VALUE
s#HANGE THE LOWER ROW INFORMATION IN THE %XERCISE RECORDING MODE
Red button
s 3TART ENTER OR ACCEPT THE FUNCTION
s%NTER THE DISPLAYED MODE OR MENU AND MOVE TO A LOWER MENU LEVEL
s %NTER THE EXERCISE MODE
s%NTER THE %XERCISE RECORDING MODE FROM THE 4IME MODE PRESS AND HOLD THE BUTTON FOR AT LEAST SECOND
ENG |
3 |
CONTENTS
1. |
INTRODUCTION TO THE RS100 RUNNING COMPUTER |
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02/$5#4 %,%-%.43 7 |
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53).' 9/52 0/,!2 23 &/2 4(% &)234 4)-% 8 |
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2. |
EXERCISING |
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7%!2).' 9/52 42!.3-)44%2 |
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%8%2#)3% 2%#/2$).' |
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&5.#4)/.3 $52).' %8%2#)3% |
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34/00) --.' 4(% %8%2#)3% !.$ 6)%7).' 35 !29 &),% |
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3. |
VIEWING RECORDED .....................................................................................................................INFORMATION - FILE |
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4. |
TOTAL VALUES ................................................................................................................................................................. |
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6)%7).' 4/4!, 6!,5%3 |
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2%3%44).' 4/4!, 6!,5%3 |
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5. |
SETTINGS ........................................................................................................................................................................ |
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4)-%2 3%44).'3 |
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,)-)43 3%44).'3 |
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/WN:ONE ,IMITS |
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- ANUAL ,IMITS |
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$ EACTIVATE 4ARGET :ONE ,IMITS |
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ENG |
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7!4#( 3%44).'3 |
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!LARM |
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4IME 3ETTING |
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$ATE 3ETTING |
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53%2 3%44).'3 |
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'%.%2!, 3%44).'3 |
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3OUND 3ETTING |
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5NIT 3ETTING |
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0%23/.!,):% 9/52 72)34 5.)4 7)4( ! ,/'/ |
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6. |
CARE AND MAINTENANCE................................................................................................................................................ |
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7. |
PRECAUTIONS ................................................................................................................................................................. |
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8. |
FREQUENTLY ASKED QUESTIONS ..................................................................................................................................... |
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9. |
TECHNICAL SPECIFICATIONS .......................................................................................................................................... |
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10. |
LIMITED POLAR INTERNATIONAL GUARANTEE ................................................................................................................. |
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11. |
POLAR DISCLAIMER ........................................................................................................................................................ |
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12. |
INDEX.............................................................................................................................................................................. |
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58 |
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ENG |
5 |
Dear customer,
#ONGRATULATIONS ON YOUR PURCHASE OF A NEW 0OLAR 23 2UNNING #OMPUTER
9OUR RUNNING COMPUTER HELPS YOU ACHIEVE YOUR EXERCISE GOALS )T PROVIDES FEEDBACK ON YOUR BODY S RESPONSE TO EXERCISE 4HE FOLLOWING TASKS CAN BE PERFORMED WITH THE RUNNING COMPUTER
Planning
s "ASE YOUR TRAINING AND VARIOUS EXERCISE SESSIONS ON HEART RATE
Setting pace and controlling intensity
s 9OUR HEART RATE IS AN ACCURATE MEASURE OF EXERCISE INTENSITY IT TELLS YOU HOW HARD YOU ARE WORKING 5SE HEART RATE TO SET A PACE THAT YOU ARE ABLE TO MAINTAIN
Keeping safe
s -ONITOR YOUR HEART RATE DURING EXERCISE TO KEEP YOURSELF FROM PUSHING TOO HARD OR OVERTRAINING
Checking progress
s 9OUR HEART RATE ALLOWS YOU TO OBJECTIVELY MEASURE IMPROVEMENTS IN YOUR lTNESS LEVEL &OR A PARTICULAR SPEED AND TIME DISTANCE YOUR HEART RATE SHOULD DECREASE WITH IMPROVEMENTS IN YOUR lTNESS
Adapting to environment
s 9OUR HEART RATE RESPONDS TO INTERNAL AND EXTERNAL FACTORS ACTING ON YOUR BODY FOR EXAMPLE STRESS LACK OF SLEEP ALTITUDE AND TEMPERATURE 5SING YOUR RUNNING COMPUTER WILL HELP ENSURE A QUALITY WORKOUT IN VARYING CONDITIONS
2EAD THIS MANUAL CAREFULLY TO FAMILIARIZE YOURSELF WITH YOUR RUNNING COMPUTER 4HIS MANUAL ALSO CONTAINS A SECTION ABOUT MAINTENANCE
(AVE SUCCESS AND FUN USING YOUR RUNNING COMPUTER
6 |
ENG |
1. INTRODUCTION TO THE RS100 RUNNING COMPUTER
1.1 PRODUCT ELEMENTS
4HE 0OLAR 23 2UNNING #OMPUTER PACKAGE CONSISTS OF THE FOLLOWING PARTS
Wrist Unit
4HE WRIST UNIT DISPLAYS AND RECORDS YOUR HEART RATE AND EXERCISE DATA DURING EXERCISE %NTER YOUR PERSONAL SETTINGS INTO THE WRIST UNIT AND ANALYZE EXERCISE INFORMATION AFTER YOUR WORKOUTS
Polar WearLink®+ transmitter
4HE TRANSMITTER SENDS THE HEART RATE SIGNAL TO THE TRAINING
COMPUTER 4HE TRANSMITTER CONSISTS OF A CONNECTOR AND A STRAP
Polar Web Services
polarpersonaltrainer.com IS A COMPLETE WEB SERVICE TAILORED TO SUPPORT YOUR EXERCISE GOALS Free registration GIVES YOU ACCESS TO THE PERSONALIZED TRAINING PROGRAM TRAINING DIARY USEFUL ARTICLES AND MUCH MORE )N ADDITION YOU CAN GET LATEST PRODUCT TIPS AND SUPPORT ONLINE AT www.polar.fi.
4HE LATEST VERSION OF THIS USER MANUAL CAN BE DOWNLOADED AT WWW POLAR l SUPPORT
ENG |
7 |
1.2 USING YOUR POLAR RS100 FOR THE FIRST TIME
%NTER YOUR SETTINGS IN THE "ASIC 3ETTINGS MODE TIME DATE UNITS AND PERSONAL SETTINGS
How to enter the Basic Settings
%NTERING ACCURATE PERSONAL INFORMATION ENSURES THAT YOU RECEIVE CORRECT FEEDBACK BASED ON YOUR PERFORMANCE CALORIE CONSUMPTION /WN:ONE DETERMINATION ETC
!CTIVATE THE WRIST UNIT BY PRESSING ANY BUTTON 4HE WRIST UNIT CANNOT BE TURNED OFF ONCE ACTIVATED 4HE DISPLAY lLLS WITH NUMBERS AND LETTERS
0RESS THE Red BUTTON Settings IS DISPLAYED
#ONTINUE BY PRESSING THE Red BUTTON AND FOLLOW THE STEPS ON NEXT PAGE
Note:
s 4HE NUMBERS SCROLL FASTER IF YOU PRESS AND HOLD THE 
or 
button as you adjust the value.
s!FTER A CHANGE OF BATTERY OR AFTER YOU RESET THE WRIST UNIT YOU ONLY NEED TO SET THE TIME AND DATE IN "ASIC 3ETTINGS 9OU CAN SKIP THE REST of the settings by pressing and holding the Stop button.
Tip: 9OU CAN DESIGN AND DOWNLOAD LOGOS TO THE DISPLAY USING THE 0OLAR 5P,INK 4OOL $OWNLOAD 5P,INK 4OOL FREE OF CHARGE AT WWW POLAR l OR POLARPERSONALTRAINER COM &OR FURTHER INFORMATION SEE PAGE
8 |
ENG |
The display reads: |
Press or to set |
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Press the Red button to accept |
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Time Set |
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Red BUTTON |
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H H |
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s SELECT H OR H FORMAT |
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!- 0- FOR H FORMAT |
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Red BUTTON |
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s SELECT !- OR 0- |
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(OURS |
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Red BUTTON |
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s ADJUST THE HOURS |
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-INUTES |
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Red BUTTON |
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s ADJUST THE MINUTES |
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Note: 4HE DATE WILL BE DISPLAYED ACCORDING TO THE TIME FORMAT SELECTED H DAY MONTH YEAR H MONTH DAY YEAR |
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Date Set |
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Red BUTTON |
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$AY -ONTH |
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s ADJUST THE DAY IN H FORMAT |
OR THE MONTH IN H FORMAT |
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-ONTH $AY |
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Red BUTTON |
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s ADJUST THE MONTH IN H FORMAT OR THE DAY IN H FORMAT |
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9EAR |
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Red BUTTON |
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s ADJUST THE YEAR |
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ENG |
9 |
The display reads: |
Press or to set |
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Press the Red button to accept |
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Unit |
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Red BUTTON |
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5NIT KG CM 5NIT LB FT |
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s SELECT THE UNITS |
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Weight |
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Red BUTTON |
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KG LBS |
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s ADJUST YOUR WEIGHT |
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Note: 4O RESELECT UNITS PRESS AND HOLD THE Light BUTTON IN WEIGHT OR HEIGHT SETTING DISPLAY |
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Height |
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Red BUTTON |
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CM FT |
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s ADJUST YOUR HEIGHT |
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INCH 5NIT |
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Red BUTTON |
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Birthday |
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Red BUTTON |
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$AY -ONTH |
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s ADJUST THE DAY IN H FORMAT |
OR THE MONTH IN H FORMAT |
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-ONTH $AY |
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Red BUTTON |
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s ADJUST THE MONTH IN H FORMAT OR THE DAY IN H FORMAT |
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9EAR |
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Red BUTTON |
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s ADJUST THE YEAR |
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10 |
ENG |
The display reads: |
Press or to set |
Press the Red button to accept |
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Sex |
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Red BUTTON |
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-!,% &%-!,% |
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s SELECT SEX |
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s Settings done IS DISPLAYED 4O CHANGE YOUR SETTINGS PRESS THE Stop BUTTON UNTIL YOU RETURN TO THE DESIRED SETTING s 4O ACCEPT SETTINGS PRESS THE Red BUTTON OR WAIT UNTIL THE DISPLAY AUTOMATICALLY GOES TO 4IME MODE
ENG |
11 |
2. EXERCISING
2.1 |
WEARING YOUR TRANSMITTER |
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4O MEASURE YOUR HEART RATE YOU NEED TO WEAR THE TRANSMITTER |
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1. |
1. |
7ET THE ELECTRODE AREAS OF THE STRAP UNDER RUNNING WATER |
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2. |
!TTACH THE CONNECTOR TO THE STRAP !DJUST THE STRAP TO lT TIGHTLY BUT COMFORTABLY |
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4IE THE STRAP AROUND YOUR CHEST JUST BELOW THE CHEST MUSCLES AND ATTACH THE HOOK |
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TO THE OTHER END OF THE STRAP |
2. |
4. |
#HECK THAT THE WET ELECTRODE AREAS ARE lRMLY AGAINST YOUR SKIN AND THAT THE 0OLAR |
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LOGO OF THE CONNECTOR IS IN A CENTRAL AND UPRIGHT POSITION |
3. |
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4. |
Note: $ETACH THE CONNECTOR FROM THE STRAP AFTER EVERY USE TO MAXIMIZE THE |
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TRANSMITTER BATTERY LIFETIME 3WEAT AND MOISTURE MAY KEEP THE ELECTRODES WET |
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AND THE TRANSMITTER ACTIVATED 4HIS WILL REDUCE THE TRANSMITTER BATTERY LIFE |
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3EE DETAILED WASHING INSTRUCTIONS IN THE #ARE AND -AINTENANCE CHAPTER |
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12 |
ENG |
Coded Heart Rate Transmission
#ODED HEART RATE TRANSMISSION REDUCES INTERFERENCE FROM OTHER HEART RATE MONITORS THAT ARE CLOSE BY 4O MAKE SURE THAT THE CODE SEARCH IS SUCCESSFUL AND TO ENSURE TROUBLE FREE HEART RATE MONITORING KEEP THE WRIST UNIT WITHIN METER FEET OF YOUR TRANSMITTER #HECK THAT YOU ARE NOT NEAR OTHER PEOPLE WITH HEART RATE MONITORS OR ANY SOURCE OF ELECTROMAGNETIC DISTURBANCEFOR FURTHER INFORMATION ON INTERFERENCE SEE 0RECAUTIONS ON PAGE
! FRAME AROUND THE HEART RATE SYMBOL INDICATES A CODED HEART RATE TRANSMISSION
! HEART RATE SYMBOL WITHOUT A FRAME INDICATES A NON CODED HEART RATE TRANSMISSION
4HE HEART RATE MEASUREMENT FUNCTIONS ALSO IN A NON CODED MODE ESPECIALLY IF THERE AREN T
ANY SOURCES OF INTERFACE NEARBY
Note: )F THE WRIST UNIT DOES NOT DISPLAY YOUR HEART RATE MAKE SURE THE TRANSMITTER ELECTRODES ARE MOIST AND
THAT THE STRAP IS SNUG ENOUGH "RING THE WRIST UNIT NEAR THE 0OLAR LOGO ON THE TRANSMITTER TO RESTART HEART RATE DETECTION
ENG |
13 |
2.2 EXERCISE RECORDING
4HERE ARE TWO MODES IN THE EXERCISE MENU 3TANDBY AND 2ECORDING )N 3TANDBY MODE YOUR HEART RATE IS DISPLAYED BUT YOUR EXERCISE IS not recorded )N 2ECORDING MODE EXERCISE IS RECORDED AND STOPWATCH AND OTHER FUNCTIONS ARE ACTIVATED
7EAR THE TRANSMITTER AS DESCRIBED IN THE SECTION h7EARING 9OUR 4RANSMITTERv ON PAGE
3TART FROM THE 4IME MODE 0RESS THE Red BUTTON 4HE WRIST UNIT WILL AUTOMATICALLY SEARCH FOR YOUR
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HEART RATE 4HE HEART RATE AND THE FRAMED HEART SYMBOL WILL APPEAR IN SECONDS |
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Standby TEXT AND SYMBOL |
ARE DISPLAYED 4HE WRIST UNIT AUTOMATICALLY STARTS TO SEARCH FOR |
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YOUR HEART RATE |
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0RESS THE Red BUTTON %XERCISE TIME STARTS RUNNING AND EXERCISE RECORDING SYMBOL |
IS |
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DISPLAYED 9OU ARE NOW IN 2ECORDING MODE |
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Note: 9OU CAN REVIEW 4IMER SETTINGS IF ACTIVATED IN Standby mode by pressing 
3WITCH HEART RATE FORMATS HEART RATE AS BEATS PER MINUTE OR HEART RATE AS A PERCENTAGE OF MAXIMUM HEART RATE (2 BY PRESSING 
.
Alternatively YOU CAN QUICKSTART EXERCISE RECORDING IN 4IME MODE BY PRESSING AND HOLDING THE Red BUTTON
s 4HE -ANUAL TARGET HEART RATE ZONE LIMITS ARE ON AS DEFAULT 4O CHANGE HEART RATE LIMITS FOLLOW INSTRUCTIONS ON PAGE BEFORE STARTING TO EXERCISE
s )F OwnZone IS SELECTED THE /WN:ONE DETERMINATION PROCEDURE BEGINS &OR FURTHER INFORMATION SEE h$ETERMINING 9OUR /WN:ONE (EART 2ATE ,IMITSv ON PAGE
s 4O SKIP /WN:ONE DETERMINATION AND USE PREVIOUSLY DETERMINED /WN:ONE PRESS THE Red BUTTON WHEN /WN:ONE SYMBOL APPEARS IN THE DISPLAY )F YOU HAVE NOT DETERMINED YOUR /WN:ONE BEFORE YOUR AGE BASED TARGET ZONE WILL
BE USED
14 |
ENG |
2.3 FUNCTIONS DURING EXERCISE
Note: 9OUR EXERCISE INFORMATION IS SAVED ONLY IF THE STOPWATCH HAS BEEN RUNNING FOR MORE THAN ONE MINUTE OR IF ONE LAP HAS BEEN STORED
Turning the Target Zone Alarm Sound 
on or off: 0RESS AND HOLD 
INDICATES THAT THE 4ARGET :ONE !LARM SOUND IS ACTIVATED
Target Zone Alarm: 7ITH THE 4ARGET :ONE !LARM YOU CAN MAKE SURE YOU EXERCISE AT THE CORRECT INTENSITY 7HEN THE TARGET ZONE HEART RATE LIMITS ARE ACTIVATED THE WRIST UNIT SOUNDS AN ALARM WHEN YOU ARE ABOVE OR BELOW YOUR LIMITS 9OU CAN SET THE LIMITS FOR YOUR TARGET ZONE IN THE 3ETTINGS ,IMITS MENU &OR FURTHER INFORMATION SEE PAGE )F YOU ARE OUT OF YOUR TARGET ZONE THE HEART RATE VALUE STARTS mASHING AND THE WRIST UNIT BEEPS WITH EACH HEARTBEAT
Note: 7HEN HEART RATE LIMITS ARE NOT ACTIVATED NO 4ARGET :ONE !LARM IN THE EXERCISE RECORDING MODE WILL SOUND NOR WILL TARGET ZONE INFORMATION BE PLACED IN THE 3UMMARY &ILE OR &ILE
Checking Time of Day and Target Zone Limits: 0LACE THE WRIST UNIT NEAR THE 0OLAR LOGO ON THE TRANSMITTER 4HE TIME IS DISPLAYED FOR THREE SECONDS AND CURRENT 4ARGET :ONE LIMITS FOR ANOTHER THREE SECONDS
ENG |
15 |
Changing the upper row information: 0RESS 
TO VIEW THE FOLLOWING OPTIONS
Press 
Press 
Press 
Lap time |
Time |
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Calories #AL |
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4HE KILOCALORIES BURNT |
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SO FAR |
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or |
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Press |
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Timer 1 time* |
Timer 2 time* |
IS DISPLAYED WHEN |
IS DISPLAYED WHEN |
TIMER IS ACTIVE |
TIMER IS ACTIVE |
* Displayed only if timer is on.
&OR FURTHER INFORMATION ON TIMERS SEE PAGE
Note: )F YOU HAVE NOT SET YOUR PERSONAL SETTINGS IN "ASIC 3ETTINGS CALORIES ARE NOT SHOWN AND THE CALORIES DISPLAY IS SKIPPED
16 |
ENG |
Changing the lower row information: 0RESS 
TO VIEW THE FOLLOWING OPTIONS
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Press |
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Press |
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Heart rate |
Heart rate |
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AS BEATS PER MINUTE |
AS A PERCENTAGE OF YOUR |
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BPM |
MAXIMUM HEART RATE |
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(2 |
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Display example
&OR EXAMPLE DURING A ROAD RACE OR A RUNNING EVENT IT IS USEFUL TO MONITOR YOUR heart rate as a PERCENTAGE OF YOUR MAXIMUM HEART RATE AS WELL AS time LAP TIME ON THE TOP ROW AND SPLIT TIME ON THE MIDDLE ROW
ENG |
17 |
Storing lap and split time: 0RESS THE Red BUTTON TO STORE LAP AND SPLIT TIME |
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,AP TIME |
3PLIT TIME |
!VERAGE HEART RATE OF THE |
!VERAGE HEART RATE OF THE |
LAP !6' |
LAP !6' |
.UMBER OF THE LAP |
.UMBER OF THE LAP |
,AP TIME INDICATES ELAPSED TIME FOR ONE LAP 3PLIT TIME IS ELAPSED TIME FROM THE BEGINNING OF THE EXERCISE UNTIL STORING A LAP TIME FOR EXAMPLE FROM THE BEGINNING OF THE EXERCISE UNTIL THE TH LAP WAS STORED
Note: )F THE MAXIMUM AMOUNT OF LAPS IS STORED Lap Time FULL TEXT WILL BE DISPLAYED )F MAXIMUM lLE RECORDING TIME HOURS MIN S IS EXCEEDED THE WRIST UNIT BEEPS PAUSES RECORDING AND DISPLAYS HALT.
Pausing exercise: 0RESS THE Stop BUTTON %XERCISE RECORDING STOPWATCH AND OTHER CALCULATIONS ARE PAUSED 9OU CAN VIEW THE UPPER ROW INFORMATION BY PRESSING 
4O CONTINUE PRESS THE Red BUTTON
Exercising in the dark: )F YOU ACTIVATE THE BACKLIGHT BY PRESSING THE Light BUTTON DURING AN EXERCISE RECORDING THE BACKLIGHT WILL REACTIVATE AUTOMATICALLY DURING THE SAME EXERCISE EVERY TIME YOU PRESS ANY BUTTON OR USE THE (EART 4OUCH FUNCTION
Keylock 
: 0RESS AND HOLD THE Light BUTTON TO LOCK OR UNLOCK ALL BUTTONS EXCEPT THE Light BUTTON Locked OR Unlocked IS DISPLAYED +EYLOCK IS USEFUL WHEN ENGAGING SPORTS WHERE YOU MIGHT GET ACCIDENTAL BUTTON PRESS
18 |
ENG |
2.4 STOPPING THE EXERCISE AND VIEWING SUMMARY FILE
0RESS THE Stop BUTTON TO PAUSE THE EXERCISE RECORDING Paused AND THE 3TANDBY SYMBOL 
ARE DISPLAYED0RESS THE Stop BUTTON Summary FILE IS DISPLAYED AND THE FOLLOWING INFORMATION STARTS SCROLLING
s Duration TOTAL EXERCISE TIME s HR avg AVERAGE HEART RATE
s Limits UPPER AND LOWER LIMITS OF YOUR TARGET ZONE IF LIMITS ARE SET s In Zone TIME SPENT IN YOUR TARGET ZONE IF LIMITS ARE SET
s Cal / Fat% ACCUMULATED CALORIES BURNT DURING EXERCISE FAT PERCENTAGE OF BURNT CALORIES
4HE WRIST UNIT RETURNS AUTOMATICALLY TO 4IME MODE AFTER SCROLLING THROUGH THE SUMMARY lLE
Note: 4HE ALTERNATING INFORMATION SWITCHES AUTOMATICALLY ON THE DISPLAY !LTERNATE THE INFORMATION MANUALLY BY PRESSING THE Red button or STOP THE REVIEW BY PRESSING THE Stop BUTTON $ETAILED EXERCISE INFORMATION IS PLACED IN THE &ILE MODE
ENG |
19 |
3. VIEWING RECORDED INFORMATION - FILE
Press Red button
4IME $ATE
$URATION
!VG (2
-AX (2
,IMITS
)N !BOVE "ELOW :ONE
#AL &AT
,APS 
4HE EXERCISE &ILE ALLOWS YOU TO REVIEW HEART RATE AND EXERCISE INFORMATION COLLECTED WHILE RECORDING AN EXERCISE SESSION 9OUR EXERCISE INFORMATION IS SAVED ONLY IF THE STOPWATCH HAS BEEN ON FOR MORE THAN ONE MINUTE OR ONE LAP HAS BEEN RESTORED
)N THE 4IME MODE PRESS 
File IS DISPLAYED
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0RESS THE Red BUTTON Date AND Time ALTERNATE ON THE DISPLAY |
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0RESS |
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TO BROWSE THROUGH THE RECORDED INFORMATION |
Recorded exercise file information
2ECORDING DATE AND EXERCISE STARTING TIME ALTERNATE ON THE DISPLAY
Note: 4HE ALTERNATING INFORMATION SWITCHES AUTOMATICALLY ON THE DISPLAY &OR QUICK SCROLLING press the Red button.
20 |
ENG |
Recorded exercise file information
$URATION OF RECORDED EXERCISE
!LTERNATION BETWEEN!VERAGE HEART RATE
OF AVERAGE HEART RATE
-AXIMUM HEART RATE
OF MAXIMUM HEART RATE
4HE UPPER AND LOWER LIMITS OF YOUR TARGET HEART RATE ZONEIF LIMITS ARE SET
Note: 4HE LIMITS OF YOUR TARGET HEART RATE ZONE ARE DISPLAYED AS(2 OR AS BPM DEPENDING ON THE HEART RATE VIEW MODE &OR FURTHER INFORMATION SEE PAGE
ENG |
21 |
Recorded exercise file information
!LTERNATION BETWEEN 4IME SPENT
IN
ABOVE
BELOW
YOUR TARGET ZONE DURING EXERCISEIF LIMITS ARE SET
#ALORIES BURNT WHILE EXERCISING AND FAT PERCENTAGE OF BURNT CALORIES
!N ESTIMATE OF FAT CONSUMPTION IS CALCULATED USING TOTAL KILOCALORIES #AL EXPENDED DURING A TRAINING SESSION &AT PERCENTAGE CAN VARY BETWEEN AND &OR EXAMPLE IF TOTAL ENERGY EXPENDITURE DURING EXERCISE IS #AL AND FAT PERCENTAGE IS THEN OF THE ENERGY NEEDED FOR EXERCISE WAS TAKEN FROM FAT RESOURCES AND FROM CARBOHYDRATES
22 |
ENG |
Recorded exercise file information
.UMBER OF LAPS WHILE EXERCISING
4O VIEW DETAILED LAP INFORMATION PRESS THE Red BUTTON s BestLap LAP TIME AND LAP NUMBER ARE DISPLAYED
s 0RESS 
TO SCROLL THROUGH THE LAP INFORMATION s 4O STOP VIEWING LAP INFORMATION PRESS Stop
Note: 4HE BEST LAP INFORMATION IS DISPLAYED IF YOU HAVE STORED AT
LEAST THREE LAPS 4HE BEST LAP CANNOT BE THE LAST LAP
3PLIT TIME
,AP TIME
!VERAGE HEART RATE AND HEART RATE AT THE END OF THE LAP ALTERNATE 
,AP NUMBER
s 4O RETURN TO 4IME MODE PRESS AND HOLD THE Stop BUTTON
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4. TOTAL VALUES
4OTAL VALUES INCLUDE CUMULATIVE VALUES OF INFORMATION RECORDED DURING YOUR TRAINING SESSIONS 5SE THE 4OTAL VALUES lLE AS A WEEKLY MONTHLY COUNTER OF YOUR TRAINING VALUES 4HE VALUES ARE UPDATED AUTOMATICALLY WHEN EXERCISE RECORDING IS STOPPED 4HIS FUNCTION KEEPS TRACK OF YOUR CUMULATIVE VALUES STARTING FROM THE LAST RESET &OR FURTHER INFORMATION ON HOW TO RESET THE VALUES SEE PAGE
Note: )F THERE ARE NO 4OTAL VALUES ACCUMULATED YET No Totals is displayed.
Press Red button
4OT 4IME
4OT #AL
4OT #OUNT
2ESET!LL 
4.1 VIEWING TOTAL VALUES
)N THE 4IME MODE PRESS THE 
OR 
BUTTON UNTIL Totals IS DISPLAYED0RESS THE Red BUTTON Tot.Time AND THE TOTAL TIME ARE DISPLAYED
5SE THE 
OR 
BUTTON TO BROWSE THROUGH THE FOLLOWING INFORMATION
Total values
4HE DATE CUMULATION STARTED
4OTAL CUMULATIVE EXERCISE DURATION STARTING AT PREVIOUS RESET
)F NO 4OTAL VALUES ARE ACCUMULATED YET THE RESET DATE IS DISPLAYED
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Total values
4HE DATE CUMULATION STARTED
4OTAL CUMULATIVE BURNT KILOCALORIES #AL STARTING AT PREVIOUS RESET
4HE DATE CUMULATION STARTED
4OTAL CUMULATIVE EXERCISE COUNT STARTING AT PREVIOUS RESET
2ESET ALL 4OTAL VALUES
&OR FURTHER INFORMATION SEE PAGE
)F NO 4OTAL VALUES ARE ACCUMULATED YET THE RESET DATE IS DISPLAYED
s 4O EXIT 4OTAL VALUES PRESS THE Stop BUTTON
s 4O RETURN TO 4IME MODE PRESS AND HOLD THE Stop BUTTON
Note: 7HEN THE 4OTAL VALUES MEMORY BECOME FULL THE ACCUMULATION STARTS FROM THE AGAIN
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4.2 RESETTING TOTAL VALUES
5SE 4OTAL VALUES AS A SEASONAL OR WEEKLY MONTHLY COUNTER OF YOUR EXERCISE VALUES BY RESETTING THEM ONCE A SEASON /NCE RESET A VALUE CANNOT BE RETRIEVED 9OU CAN RESET ONE PARTICULAR VALUE OR ALL VALUES AT ONCE 2ESET!LL 3TART WITH ANY DISPLAY IN THE PREVIOUS TABLE 4OT 4IME 4OT #AL 4OT #OUNT OR 2ESET!LL
0RESS THE Red BUTTON TO START RESETTING THE DESIRED VALUE Reset? IS DISPLAYED0RESS THE Red BUTTON Are You Sure IS DISPLAYED
)F SURE PRESS THE Red BUTTON
Alternatively TO CANCEL THE RESET PRESS THE Stop BUTTON
s 4O RETURN TO 4IME MODE PRESS AND HOLD THE Stop BUTTON
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5. SETTINGS
Press Red button
4IMER 3%4
,IMITS 3%4 
7ATCH 3%4 
5SER 3%4 
'ENERAL 3%4 
9OU CAN VIEW OR CHANGE THE SETTINGS IN THE 3ETTINGS MENU
4O SET VALUES
s 3ELECT OR ADJUST USING 
OR 
s 4HE NUMBERS SCROLL FASTER IF YOU PRESS AND HOLD 
OR 
WHILE ADJUSTING VALUES s !CCEPT YOUR SELECTION AND GO DEEPER IN THE MENU WITH THE Red BUTTON
s#ANCEL YOUR SELECTION OR RETURN TO THE PREVIOUS MODE OR MENU BY PRESSING Stop
Tip: ,EARN HOW YOUR TRAINING CAN BENElT FROM YOUR RUNNING COMPUTER S FEATURES BY CONSULTING THE RUNNING AND TRAINING TIPS AT POLARPERSONALTRAINER COM
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5.1 TIMER SETTINGS
2UNNING INTERVALS IS AN IMPORTANT PART OF DEVELOPING YOUR RUNNING PERFORMANCE 9OUR RUNNING COMPUTER IS EQUIPPED WITH TWO ALTERNATING TIMERS ALLOWING YOU TO SET ONE REPEATING OR TWO DIFFERENT ALTERNATING TIME INTERVALS
Tip: 9OU CAN SET TIMER FOR A SPRINT RUN OF MINUTES AND TIMER FOR A MINUTE RECOVERY
/NCE SET THE lRST TIMER WILL BEGIN WHEN THE STOPWATCH IS STARTED IN 2ECORDING MODE 7HEN 4IMER IS lNISHED THE ALARM SOUNDS ONCE AND 4IMER AUTOMATICALLY STARTS 7HEN 4IMER IS lNISHED THE ALARM WILL SOUND TWICE AND 4IMER AUTOMATICALLY BEGINS AGAIN AND SO ON
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Settings IS DISPLAYED |
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0RESS THE Red BUTTON Timer SET IS DISPLAYED |
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#ONTINUE BY PRESSING THE Red BUTTON AND FOLLOW THE STEPS BELOW |
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The display reads: |
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Press or to set |
Press the Red button to accept |
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Timer 1 |
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Red BUTTON |
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On / OFF |
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s TURN THE 4IMER ON OR OFF |
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Minutes |
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Red BUTTON |
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s ADJUST THE MINUTES MINUTES |
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Seconds |
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Red BUTTON |
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s ADJUST THE SECONDS |
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4O SET 4IMER RETURN TO STEP |
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4O RETURN TO 4IME MODE PRESS AND HOLD THE Stop BUTTON |
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5.2 LIMITS SETTINGS (TARGET HEART RATE ZONE SETTING)
OwnZone
9OUR RUNNING COMPUTER IS ABLE TO DETERMINE YOUR INDIVIDUAL AEROBIC CARDIOVASCULAR HEART RATE ZONE AUTOMATICALLY 4HIS IS CALLED /WN:ONE /: /WN:ONE ENSURES THAT YOU EXERCISE WITHIN SAFE LIMITS
Manually set Target Zone
9OU CAN CREATE A TARGET HEART RATE ZONE BY SETTING UPPER AND LOWER HEART RATE LIMITS MANUALLY 5SE THIS FEATURE TO MAINTAIN A PARTICULAR LEVEL OF INTENSITY DEPENDING ON YOUR OBJECTIVES
Deactivate Target Zone Limits
9OU CAN ALSO DEACTIVATE TARGET ZONE LIMITS
)N THE 4IME MODE PRESS 
Settings IS DISPLAYED
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0RESS |
THE Red BUTTON Timer SET IS DISPLAYED |
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0RESS |
UNTIL Limits SET IS DISPLAYED |
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0RESS |
THE Red BUTTON OwnZone Manual OR Off STARTS mASHING |
0RESS |
OR TO SELECT /WN:ONE -ANUAL OR /FF |
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&OR FURTHER INFORMATION ON /WN:ONE SEE PAGE FOR MANUAL LIMITS SEE PAGE
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5.2.1 OWNZONE LIMITS
4HE /WN:ONE /: FEATURE DETERMINES YOUR PERSONAL TRAINING ZONE PRIMARILY BASED ON YOUR HEART RATE VARIABILITY &OR MOST ADULTS /WN:ONE CORRESPONDS TO OF MAXIMUM HEART RATE (2MAX 4HE /WN:ONE VARIES DAILY DEPENDING ON YOUR PHYSICAL CONDITION AND MENTAL STATE FOR EXAMPLE IF YOU ARE NOT RECOVERED FROM THE PREVIOUS TRAINING OR FEEL STRESSED
/WN:ONE LIMITS CAN BE DETERMINED IN MINUTES DURING A WARM UP PERIOD BY WALKING JOGGING OR DOING ANOTHER SPORT
)F DETERMINATION BASED ON HEART RATE VARIABILITY IS NOT SUCCESSFUL THE PREVIOUS /WN:ONE LIMITS OR YOUR AGE PREDICTED LIMITSOF (2MAX ARE USED
3EE THE STEPS ON PAGE
The display reads: |
Press or to set |
Press the Red button to accept |
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OwnZone / Manual / Off LIM |
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Red BUTTON |
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s SELECT /WN:ONE LIMITS |
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HR / HR % |
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Red BUTTON |
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s SELECT HEART RATE FORMAT BEATS PER MINUTE OR OF YOUR |
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MAXIMUM HEART RATE |
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s4O RETURN TO 4IME MODE PRESS AND HOLD THE Stop BUTTON
Tip: 3EE POLARPERSONALTRAINER COM FOR HEART RATE BASED 0OLAR 4RAINING 0ROGRAMS
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