Polar RS100 User Manual 2

Polar RS100

User Manual

™

RS100 QUICK GUIDE

Time mode

Standby mode

Recording mode

View detailed

information on your

latest exercise

sessions.

View long-term

information on your

exercise sessions.

Change alarm,

time and other settings.

Summary FILE

• Duration

• HR avg

• Limits

(if limits are set)

• In Zone

(if limits are set)

• Cal / Fat%

Press Stop

Press 2 x

Stop

Press

Press Press Press

Press Red button Press Red button Press Red button Press Red button

Timer SET

Limits SET

Watch SET

User SET

General SET

Press Red button

Time / Date

Duration

% / Avg HR /

% / Max HR

Limits

In / Above / Below

Zone

Tot .Tim e

Tot.Cal

Tot.Count

ResetAll ?

Cal / Fat%

Laps

WRIST UNIT BUTTONS

Note: Pressing a button brieﬂ y has a different effect than pressing and holding the button for a longer period of time (for at least 1 second).

Light

• Turn the backlight on.

• Turn the Keylock on or off in Time and Exercise modes (press and hold the button for at least 1 second). Keylock prevents accidental pressing of the buttons.

Stop

• Stop, pause or cancel the function.

• Exit the menu and return to the previous level of the menu.

• Return to the Time mode (press and hold the button for at least 1 second) in all modes except in the exercise mode.

• Enter the Alarm setting mode in the Time mode (press and hold the button for at least 1 second).

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

• Move to the next mode or menu level.

• Increase the selected value.

• Change the top row information in the Exercise recording mode and in the Time mode.

• Turn the target zone alarm on or off during Exercise recording mode (press and hold the button for at least 1 second).

• Move to a previous mode or menu level.

• Decrease the selected value.

• Change the lower row information in the Exercise recording mode.

Red button

• Start, enter or accept the function.

• Enter the displayed mode or menu and move to a lower menu level.

• Enter the exercise mode.

• Enter the Exercise recording mode from the Time mode (press and hold the button for at least 1 second).

ENG

CONTENTS

1. INTRODUCTION TO THE RS100 RUNNING COMPUTER ........................................................................................................7

1.1 PRODUCT ELEMENTS ...............................................................................................................................................7

1.2 USING YOUR POLAR RS100 FOR THE FIRST TIME .....................................................................................................8

2. EXERCISING ....................................................................................................................................................................12

2.1 WEARING YOUR TRANSMITTER ...............................................................................................................................12

2.2 EXERCISE RECORDING ...........................................................................................................................................14

2.3 FUNCTIONS DURING EXERCISE ..............................................................................................................................15

2.4 STOPPING THE EXERCISE AND VIEWING SUMMARY FILE .........................................................................................19

3. VIEWING RECORDED INFORMATION - FILE .....................................................................................................................20

4. TOTAL VALUES .................................................................................................................................................................24

4.1 VIEWING TOTAL VALUES .........................................................................................................................................24

4.2 RESETTING TOTAL VALUES .....................................................................................................................................26

5. SETTINGS ........................................................................................................................................................................27

5.1 TIMER SETTINGS ....................................................................................................................................................28

5.2 LIMITS SETTINGS ....................................................................................................................................................29

5.2.1 OwnZone Limits ..........................................................................................................................................30

5.2.2 Manual Limits ............................................................................................................................................34

5.2.3 Deactivate Target Zone Limits ....................................................................................................................37

5.3 WATCH SETTINGS ...................................................................................................................................................38

5.3.1 Alarm ..........................................................................................................................................................38

5.3.2 Time Setting ...............................................................................................................................................40

5.3.3 Date Setting ...............................................................................................................................................41

5.4 USER SETTINGS .....................................................................................................................................................42

5.5 GENERAL SETTINGS ...............................................................................................................................................45

5.5.1 Sound Setting .............................................................................................................................................45

5.5.2 Unit Setting ................................................................................................................................................46

5.6 PERSONALIZE YOUR WRIST UNIT WITH A LOGO ......................................................................................................47

6. CARE AND MAINTENANCE ................................................................................................................................................48

7. PRECAUTIONS .................................................................................................................................................................50

8. FREQUENTLY ASKED QUESTIONS .....................................................................................................................................52

9. TECHNICAL SPECIFICATIONS ..........................................................................................................................................54

10. LIMITED POLAR INTERNATIONAL GUARANTEE .................................................................................................................56

11. POLAR DISCLAIMER ........................................................................................................................................................57

12. INDEX ..............................................................................................................................................................................58

ENG

Dear customer,

Congratulations on your purchase of a new Polar RS100 Running Computer!

Your running computer helps you achieve your exercise goals. It provides feedback on your body’s response to exercise. The following tasks can be performed with the running computer:

Planning

• Base your training and various exercise sessions on heart rate.

Setting pace and controlling intensity

• Your heart rate is an accurate measure of exercise intensity - it tells you how hard you are working. Use heart rate to set a pace that you are able to maintain.

Keeping safe

• Monitor your heart rate during exercise to keep yourself from pushing too hard or overtraining.

Checking progress

• Your heart rate allows you to objectively measure improvements in your ﬁ tness level. For a particular speed and time/distance, your heart rate should decrease with improvements in your ﬁ tness.

Adapting to environment

• Your heart rate responds to internal and external factors acting on your body (for

example, stress, lack of sleep, altitude and temperature). Using your running computer will help ensure a quality workout in varying conditions.

Read this manual carefully to familiarize yourself with your running computer. This manual also contains a section about maintenance.

Have success and fun using your running computer!

1. INTRODUCTION TO THE RS100 RUNNING COMPUTER

1.1 PRODUCT ELEMENTS

The Polar RS100 Running Computer package consists of the following parts:

Wrist Unit

The wrist unit displays and records your heart rate and exercise data during exercise. Enter your personal settings into the wrist unit and analyze exercise information after your workouts.

Polar Coded Transmitter

The transmitter sends your heart rate signal to the wrist unit. The electrode areas on the back of the transmitter detect your heart rate.

Elastic Strap

The elastic strap holds the transmitter around your chest.

Polar Web Services

www.PolarRunningCoach.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. In addition, you can get latest product tips and support online at

www.polar.ﬁ .

Customer Service, Registration and International Guarantee Information

If your running computer needs repair, send it with the Return Card for service to your Polar Service Center. By completing the Customer Registration Card you help us ensure the quality of customer support and the development of future Polar products and services. The Polar two-year guarantee is issued to the original customer/purchaser of the product. Keep the International Guarantee Card as your proof of purchase.

ENG

1.2 USING YOUR POLAR RS100 FOR THE FIRST TIME

Enter your settings in the Basic Settings mode (time, date, units and personal settings).

How to enter the Basic Settings

Entering accurate personal information ensures that you receive correct feedback based on your performance (calorie consumption, OwnZone determination etc).

Activate the wrist unit by pressing any button. The wrist unit cannot be turned off once activated. The display ﬁ lls with numbers and letters.

1. Press the Red button. Settings is displayed.

2. Continue by pressing the Red button and follow the steps on next page:

Note:

• The numbers scroll faster if you press and hold the

• After a change of battery or after you reset the wrist unit, you only need to set the time and date in Basic Settings. You can skip the rest of the settings by pressing and holding the Stop button.

Tip: You can design and download logos to the display using the Polar UpLink Tool. Download UpLink Tool free of charge at www.polar.ﬁ or www.PolarRunningCoach.com. For further information, see page 47.

or button as you adjust the value.

The display reads: Press or to set Press the Red button to accept

3. Time Set

• 12h / 24h

• AM / PM (for 12h format)

• Hours

• Minutes

Note: The date will be displayed according to the time format selected (24h: day - month - year / 12h: month - day - year).

4. Date Set

• Day / Month

• Month / Day

• Year

• select 12h or 24h format

• select AM or PM

• adjust the hours

• adjust the minutes

• adjust the day (in 24h format) or the month (in 12h format)

• adjust the month (in 24h format) or the day (in 12h format)

• adjust the year

Red button

ENG

The display reads: Press or to set Press the Red button to accept

5. Unit

• Unit 1 (kg/cm) / Unit 2 (lb/ft)

6. Weight

• kg / lbs

• select the units

• adjust your weight

Note: To reselect units, press and hold the Light button in weight or height setting display.

7. Height

• cm / ft

• inch (Unit 2)

8. Birthday

• Day / Month

• Month / Day

• Year

• adjust your height

• adjust the day (in 24h format) or the month (in 12h format)

• adjust the month (in 24h format) or the day (in 12h format)

• adjust the year

Red button

9. Sex

• MALE / FEMALE

• select sex

Red button

• Settings done is displayed. To change your settings, press the Stop button until you return to the desired setting.

• To accept settings, press the Red button or wait until the display automatically goes to Time mode.

ENG

2. EXERCISING

2.1 WEARING YOUR TRANSMITTER

To measure your heart rate, you need to wear the transmitter.

1. Attach one end of the transmitter to the elastic strap.

2. Adjust the strap length to ﬁ t snugly and comfortably. Secure the strap around your chest, just below the chest muscles, and buckle the strap to the transmitter.

Coded Heart Rate Transmission

Coded heart rate transmission reduces interference from other heart rate monitors that are close by. To make sure that the code search is successful and to ensure trouble-free heart rate monitoring, keep the wrist unit within 1 meter/3 feet of your transmitter. Check that you are not near other people with heart rate monitors or any source of electromagnetic disturbance (for further information on interference, see Precautions on page 50).

A frame around the heart rate symbol indicates a coded heart rate transmission.

A heart rate symbol without a frame indicates a non-coded heart rate transmission. The heart rate measurement functions also in a non-coded mode, especially if there aren’t any sources of interface nearby.

3. Lift the transmitter off your chest and moisten the two grooved electrode areas on the back.

Note: If the wrist unit does not display your heart rate, make sure the transmitter electrodes are moist and that the strap is snug enough. Bring the wrist unit near the Polar logo on the transmitter to restart heart rate detection.

4. Check that the wet electrode areas are ﬁ rmly against your skin and that the Polar logo is in a central, upright position.

ENG

2.2 EXERCISE RECORDING

There are two modes in the exercise menu: Standby and Recording. In Standby mode, your heart rate is displayed but your exercise is not recorded. In Recording mode, exercise is recorded and stopwatch and other functions are activated.

1. Wear the transmitter as described in the section “Wearing Your Transmitter” on page 12.

2. Start from the Time mode. Press the Red button. The wrist unit will automatically search for your heart rate. The heart rate and the framed heart symbol will appear in 15 seconds.

3. Standby text and symbol your heart rate.

4. Press the Red button. Exercise time starts running and exercise recording symbol is displayed. You are now in Recording mode.

Note: You can review Timer settings (if activated) in Standby mode by pressing . Switch heart rate formats (heart rate as beats per minute or heart rate as a percentage of maximum heart rate; %HR) by pressing

Alternatively, you can quickstart exercise recording in Time mode by pressing and holding the Red button.

• The Manual target heart rate zone limits are on as default. To change heart rate limits follow instructions on page 29 before starting to exercise.

• If OwnZone is selected, the OwnZone determination procedure begins. For further information, see “Determining Your OwnZone Heart Rate Limits” on page 31.

• To skip OwnZone determination and use previously determined OwnZone, press the Red button when OwnZone symbol appears in the display. If you have not determined your OwnZone before, your age-based target zone will be used.

are displayed. The wrist unit automatically starts to search for

2.3 FUNCTIONS DURING EXERCISE

Note: Your 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: Press and hold . indicates that the Target Zone Alarm sound is activated.

Target Zone Alarm: With the Target Zone Alarm you can make sure you exercise at the correct intensity. When the target zone heart rate limits are activated, the wrist unit sounds an alarm when you are above or below your limits. You can set the limits for your target zone in the Settings/Limits menu. For further information, see page 29. If you are out of your target zone, the heart rate value starts ﬂ ashing and the wrist unit beeps with each heartbeat.

Note: When heart rate limits are not activated, no Target Zone Alarm in the exercise recording mode will sound, nor will target zone information be placed in the Summary File or File.

Checking Time of Day and Target Zone Limits: Place the wrist unit near the Polar logo on the transmitter. The time is displayed for three seconds and current Target Zone limits for another three seconds.

ENG

Changing the upper row information: Press to view the following options:

Changing the lower row information: Press to view the following options:

Lap time

Press

Time

Press

Calories (Cal) The kilocalories burnt so far.

Press

Timer 1 time*

is displayed when timer 1 is active.

* Displayed only if timer is on. For further information on timers see page 28.

Note: If you have not set your personal settings in Basic Settings, calories are not shown and the calories display is skipped.

Timer 2 time*

is displayed when timer 2 is active.

Heart rate

as beats per minute (bpm)

Press

Heart rate

as a percentage of your maximum heart rate

Press

(%HR)

Display example

For 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

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