Polar RS100 User Manual

17928092.00 ENG/FRA A ENG

Polar RS100™ Manuel d’Utilisation

FRA

17928092.00 ENG/FRA A

User Manual Polar RS100™

RS100 QUICK GUIDE

Summary FILE

• Duration

• HR avg

• Limits

(if limits are set)

• In Zone

(if limits are set)

• Cal / Fat%

Press 2 x

Stop

Press Stop

Time mode

Standby mode

Recording mode

Press

View detailed

information on your

latest exercise

sessions.

View long-term

information on your

exercise sessions.

Change alarm,

time and other settings.

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

(Temps intermédiaires)

Laps

(Cal. / % graisse)

(Réglages Généraux)

General SET

(Réglages Personnels)

User SET

(Réglages Montre)

Watch SET

(Réglages Limites)

Limits SET

(Réglages Minuteurs)

Timer SET

bouton Rouge Appuyez sur le

ResetAll ?

Tot.Count

Tot.Cal

Tot .Tim e

(Cumul durée)

(Tout remettre à zéro ?)

(Nbre d’exercices)

(Cumul calories)

Cal / Fat%

En dessous Zone)

(Dans / Au-dessus /

Limits (Limites)

Max. / % Max.)

Duration (Durée)

(Heure / Date)

Time / Date

bouton Rouge Appuyez sur le

In / Above / Below Zone

bouton Rouge Appuyez sur le

(Moyenne / % Moyenne /

AVG / % AVG / MAX / % MAX

bouton Rouge Appuyez sur le

Appuyez sur Stop

2 x sur Stop Appuyez

(Cal. / % graisse)

• Cal / Fat%

limites sont réglées)

(Dans Zone - si les

• In Zone

limites sont réglées)

(Limites - si les

• Limits

(FC moy.)

• HR avg

(Durée)

• Duration

(Fichier Résumé)

Summary FILE

sur Appuyez

réglages.

l’alarme et d’autres

Changez l’heure,

sur Appuyez

séances d’exercice.

de toutes vos

données cumulées

Visualisez les

sur Appuyez

séance d’exercice.

votre dernière

les données de

Visualisez en détail

sur Appuyez

(Enregistrement Exercice)

Mode “Recording”

(Pré-exercice)

Mode “Standby”

Mode Heure

INSTRUCTIONS RAPIDES POLAR RS100

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

Storing lap and split time: Press the Red button to store lap and split time.

Lap time Average heart rate of the

lap (AVG) Number of the lap

Split time Average heart rate of the

lap (AVG) Number of the lap

Lap time indicates elapsed time for one lap. Split 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 4th lap was stored).

Note: If the maximum amount of laps (99) is stored, Lap Time FULL text will be displayed. If maximum ﬁ le recording time (99 hours 59 min 59 s) is exceeded, the wrist unit beeps, pauses recording and displays HALT.

Pausing exercise: Press the Stop button. Exercise recording, stopwatch and other calculations are paused. You can view the upper row information by pressing . To continue, press the Red button.

Exercising in the dark: If 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 Heart Touch function.

Keylock : Press and hold the Light button to lock or unlock all buttons, except the Light button. Locked or Unlocked is displayed. Keylock is useful when engaging sports where you might get accidental button press.

2.4 STOPPING THE EXERCISE AND VIEWING SUMMARY FILE

1. Press the Stop button to pause the exercise recording. Paused and the Standby symbol are displayed.

2. Press the Stop button. Summary FILE is displayed and the following information starts scrolling:

• Duration (total exercise time)

• HR avg (average heart rate)

• Limits (upper and lower limits of your target zone; if limits are set)

• In Zone (time spent in your target zone; if limits are set)

• Cal / Fat% (accumulated calories burnt during exercise/fat percentage of burnt calories)

The wrist unit returns automatically to Time mode after scrolling through the summary ﬁ le.

Note: The alternating information switches automatically on the display. Alternate the information manually by pressing the Red button or stop the review by pressing the Stop button. Detailed exercise information is placed in the File mode.

ENG

3. VIEWING RECORDED INFORMATION - FILE

The exercise File allows you to review heart rate and exercise information collected while recording an exercise session. Your exercise information is saved only if the stopwatch has been on for more than one minute or one lap has been restored.

1. In the Time mode, press . File is displayed.

2. Press the Red button. Date and Time alternate on the display.

3. Press

Press Red button

Time / Date

Duration

% / Avg HR /

% / Max HR

Limits

In / Above / Below

Zone

Cal / Fat%

Laps

/ to browse through the recorded information.

Recorded exercise ﬁ le information

Recording date and exercise starting time alternate on the display

Note: The alternating information switches automatically on the display. For quick scrolling, press the Red button.

Recorded exercise ﬁ le information

Duration of recorded exercise

Alternation between:

- Average heart rate

- % of average heart rate

- Maximum heart rate

- % of maximum heart rate

The upper and lower limits of your target heart rate zone (if limits are set)

Note: The limits of your target heart rate zone are displayed as %HR or as bpm, depending on the heart rate view mode. For further information, see page 17.

ENG

Recorded exercise ﬁ le information

Alternation between: Time spent

- in

- above

- below your target zone during exercise (if limits are set)

Calories burnt while exercising and fat percentage of burnt calories *

* An estimate of fat consumption is calculated using total kilocalories (Cal) expended during a training session. Fat percentage can vary between 10 and 60%. For example, if total energy expenditure during exercise is 245 Cal and fat percentage is 45%, then 45% of the energy needed for exercise was taken from fat resources and 55% from carbohydrates.

Number of laps while exercising

To view detailed lap information, press the Red button.

• BestLap, lap time and lap number are displayed

• Press

• To stop viewing lap information, press Stop

/ to scroll through the lap information

Note: The best lap information is displayed if you have stored at least three laps. The best lap cannot be the last lap.

Split time Lap time Average heart rate and heart rate at the end of the lap alternate Lap number

• To return to Time mode, press and hold the Stop button.

ENG

4. TOTAL VALUES

Total values include cumulative values of information recorded during your training sessions. Use the Total values ﬁ le as a weekly/monthly counter of your training values. The values are updated automatically, when exercise recording is stopped. This function keeps track of your cumulative values starting from the last reset. For further information on how to reset the values, see page 26.

Note: If there are no Total values accumulated yet, No Totals is displayed.

Total values

The date cumulation started*

Total cumulative burnt kilocalories (Cal) starting at previous reset

Press Red button

Tot.Time

Tot.Cal

Tot.Count

ResetAll ?

4.1 VIEWING TOTAL VALUES

1. In the Time mode, press the or button until Totals is displayed.

2. Press the Red button. Tot.Time and the total time are displayed.

The date cumulation started*

Total cumulative exercise count starting at previous reset

3. Use the or button to browse through the following information:

Total values

The date cumulation started*

Total cumulative exercise duration starting at previous reset

* If no Total values are accumulated yet, the reset date is displayed.

ENG

* If no Total values are accumulated yet, the reset date is displayed.

• To exit Total values, press the Stop button.

• To return to Time mode, press and hold the Stop button.

Note: When the Total values memory become full, the accumulation starts from the 0 again.

ENG

Reset all Total values.

For further information, see page 26.

4.2 RESETTING TOTAL VALUES

Use Total values as a seasonal (or weekly/monthly) counter of your exercise values by resetting them once a season. Once reset, a value cannot be retrieved. You can reset one particular value or all values at once (ResetAll?). Start with any display in the previous table (Tot.Time, Tot.Cal, Tot.Count, or ResetAll?).

1. Press the Red button to start resetting the desired value. Reset? is displayed.

2. Press the Red button. Are You Sure is displayed.

3. If sure, press the Red button.

Alternatively, to cancel the reset, press the Stop button.

• To return to Time mode, press and hold the Stop button.

5. SETTINGS

Press Red button

Timer SET

Limits SET

Watch SET

User SET

General SET

You can view or change the settings in the Settings menu.

To set values:

• Select or adjust using or .

• The numbers scroll faster if you press and hold or while adjusting values.

• Accept your selection and go deeper in the menu with the Red button.

• Cancel your selection or return to the previous mode or menu by pressing Stop.

Tip: Learn how your training can beneﬁ t from your running computer’s features by consulting the running and training tips at www.PolarRunningCoach.com.

ENG

5.1 TIMER SETTINGS

Running intervals is an important part of developing your running performance. Your running computer is equipped with two alternating timers, allowing you to set one repeating or two different alternating time intervals.

Tip: You can set timer 1 for a sprint/run of 4 minutes and timer 2 for a 2-minute recovery. Once set, the ﬁ rst timer will begin when the stopwatch is started in Recording mode. When Timer 1 is ﬁ nished the alarm sounds once and Timer 2 automatically starts. When Timer 2 is ﬁ nished the alarm will sound twice and Timer 1 automatically begins again, and so on.

1. In Time mode, press . Settings is displayed.

2. Press the Red button. Timer SET is displayed.

3. Continue by pressing the Red button and follow the steps below:

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

5.2 LIMITS SETTINGS (TARGET HEART RATE ZONE SETTING)

OwnZone

Your running computer is able to determine your individual aerobic (cardiovascular) heart rate zone automatically. This is called OwnZone (OZ). OwnZone ensures that you exercise within safe limits.

Manually set Target Zone

You can create a target heart rate zone by setting upper and lower heart rate limits manually. Use this feature to maintain a particular level of intensity, depending on your objectives.

Deactivate Target Zone Limits

You can also deactivate target zone limits.

4. Timer 1

On / OFF

5. Minutes

6. Seconds

• turn the Timer 1 on or off

• adjust the minutes (0-99 minutes)

• adjust the seconds (0-59)

• To set Timer 2, return to step 4.

• To return to Time mode, press and hold the Stop button.

Red button

1. In the Time mode, press . Settings is displayed.

2. Press the Red button. Timer SET is displayed.

3. Press until Limits SET is displayed.

4. Press the Red button. OwnZone, Manual or Off starts ﬂ ashing.

5. Press or to select OwnZone, Manual or Off. For further information on OwnZone see page 30, for manual limits see page 34.

ENG

5.2.1 OWNZONE LIMITS

The OwnZone (OZ) feature determines your personal training zone primarily based on your heart rate variability. For most adults, OwnZone corresponds to 65-85 % of maximum heart rate (HR

). The OwnZone varies daily, depending on your

max

physical condition and mental state (for example, if you are not recovered from the previous training or feel stressed.)

OwnZone limits can be determined in 1-5 minutes during a warm-up period by walking, jogging or doing another sport. If determination based on heart rate variability is not successful, the previous OwnZone limits or your age predicted limits (65-85% of HR

) are used.

max

(See the steps 1-4 on page 29.)

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

5. OwnZone / Manual / Off LIM

6. HR / HR %

• select OwnZone limits

• select heart rate format: beats per minute or % of your maximum heart rate

Red button

• To return to Time mode, press and hold the Stop button.

Tip: See www.PolarRunningCoach.com for heart rate based Polar Training Programs.

Determining Your OwnZone Heart Rate Limits

Before you start to determine your OwnZone, make sure that:

• You entered your user settings correctly. The wrist unit will ask for missing information (for example date of birth) before accepting limit settings.

• You activate the OwnZone limits. With the function on, the wrist unit will automatically determine your OwnZone everytime you start recording an exercise session.

You should redeﬁ ne your OwnZone:

• When changing your exercise environment or exercise mode.

• If you feel unusual about the physical state of your body when starting to exercise. For example you are stressed or not feeling well.

The main idea is that you start your exercise with a warm-up period at a light intensity i.e. heart rate lower than 100 bpm/ 50% HR

. You then gradually increase the intensity of your exercise to raise your heart rate.

max

ENG

1. Start your exercise as described in the section “Exercise Recording” on page 14.

2. OwnZone determination begins and the OwnZone symbol appears in the upper row of the display.

Alternatively, to skip OwnZone determination and use the previously determined OwnZone, press the Red button.

Determination of your OwnZone happens in ﬁ ve stages.

After each stage you will hear a beep (if the sound settings are on) and the display automatically illuminates

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

during this ﬁ rst stage.

max

(if you have switched the backlight on once before), indicating the end of the stage.

Walk at a normal pace for 1 min. Slowly increase your heart rate by 10-20 bpm/ 5% HR Walk at a brisk pace for 1 min. Slowly increase your heart rate by 10-20 bpm/ 5 % HR Jog at a slow pace for 1 min. Slowly increase your heart rate by 10-20 bpm/ 5% HR

max

Jog at brisk pace or run for 1 min.

3. At some point during the ﬁ ve stages you will hear two beeps. Your OwnZone has now been determined and you can begin your planned exercise session. The OwnZone determination method (see the table on the next page) and OwnZone heart rate limits are displayed. The limits are displayed as beats per minute (bpm) or as a percentage of your maximum heart rate (%HR) depending on your settings.

The display reads: OwnZone determination method Reasons for using this method

OwnZone

If not successful, then

OZ latest

If not successful, then

AgeBased

Note: OwnZone has been developed for healthy people. Some health conditions may cause heart rate variability based OwnZone determination to fail, for example high blood pressure, some cardiac arrhythmias, and some medications.

heart rate variability

previous OwnZone based on heart rate variability

age-based heart rate zone (65-85% of HR

)

max

• your heart rate variability decreased either too slowly or too fast or

• your heart rate exceeded the safety limit of the OwnZone determination

• heart rate variability based OwnZone determination was not successful and no previous OwnZone determination existed

You can now continue with your exercise. Try to stay inside the given heart rate zone to maximize exercise beneﬁ ts.

Tip: For further information on OwnZone, see www.polar.ﬁ and www.PolarOwnZone.com.

ENG

+ 42 hidden pages