Polar RS200SD, RS200 User Manual

17928534.00 ENG/FRA A

Polar RS200sd™ Polar RS200™ Manuel d’Utilisation

FRA

ENG

User Manual Polar RS200™ Polar RS200sd™

17928534.00 ENG/FRA A

RS200 / RS200sd QUICK GUIDE

View Quick

Press Light

Press Red button (long press)

View the date and

time of day.

Time mode File mode

(long press)

Press Stop

Stop mode Standby mode

Press Stop

Press

Press Red button

Exercise mode

View detailed long-term

information on your

exercises.

Press Red button

ExerciseLog

Weekly

Tot als

Delete

Monitor information,

e.g., your heart rate and

calories burned during your exercise sessions.

Change, e.g.,

exercise settings or

personal information.

Settings mode

Press Red button

Exercise

Features

User

General

Watch

Perform the Polar

Fitness Test and

view your long-term

progress.

Test mode Connect mode

Press Red button

Transfer the settings to

your running computer from your PC and send

your exercise data to

the web service.

Start

Trend

HR max-p

Send

Receive

Press Press Press Press

Press Red button

bouton Rouge Appuyez sur le

sur Appuyez

Réception

Emission

site Internet.

HR max-p

Graphe

Démarrer

bouton Rouge Appuyez sur le

sur Appuyez

vos données d’exercice sur le Cardio Running et transférez

PC, transférez-les vers votre

Faites des réglages sur votre

le long terme.

Réalisez le Polar

bouton Rouge Appuyez sur le

sur Appuyez

votre progression sur Fitness Test et suivez

Montre

Généraux

Personne

Fonctions

Exercice

sur Appuyez

réglages personne.

d’exercices, ou les

Modiﬁ ez les réglages

Effacer

Cumuls

Hebdo.

Fichier exe.

bouton Rouge Appuyez sur le

pendant votre séance.

calories dépensées

cardiaque ou les

comme votre fréquence Consultez des données

bouton Rouge Appuyez sur le

sur le long terme.

vos séances d’exercices

les données de toutes

Visualisez en détail

sur Appuyez

Mode Exercice

Mode Heure Mode Fichier Mode Réglages Mode Test Mode Connexion

l’heure.

Appuyez sur Stop

Appuyez longuement sur le bouton Rouge

Menu Arrêt Mode Pré-exercice

ur Stop

Appuye

sur le bouton Lumière

Appuyez longuement

Visualisez la date et

Rapide

Voir le Menu

GUIDE RAPIDE RS200 / RS200sd

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:

• Normal press: press and release the button.

• Long press: press and hold the button (for at least one second).

Light

• Turn the backlight on.

• View Quick menu (long press).

• Unlock the buttons (long press).

Stop

• Stop, pause or cancel the function.

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

• Return to the Time mode (long press) in all modes except in the Exercise mode.

-Touch (hands free button)

To view information during exercise without pressing buttons, bring the wrist unit near the Polar logo on the transmitter.

• Move to the previous mode or menu level.

• Increase the selected value.

• Move to the next mode or menu level.

• Decrease the selected value.

Red button

• Start, enter or accept the function.

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

• Enter the Standby mode.

• Enter the Exercise mode (long press).

• Record lap times in Exercise mode.

ENG

CONTENTS

For RS200sd users: The information relevant to using the product with Polar S1™ Foot Pod is in blue text.

1. INTRODUCTION TO THE POLAR RS200 / RS200sd RUNNING COMPUTER ........................................................................... 6

1.1 PRODUCT ELEMENTS ...............................................................................................................................................6

1.2 USING YOUR RUNNING COMPUTER FOR THE FIRST TIME ..........................................................................................7

2. EXERCISING ......................................................................................................................................................................9

2.1 MEASURING YOUR HEART RATE ...............................................................................................................................9

2.2 POSITIONING THE POLAR S1 FOOT POD ..................................................................................................................11

2.3 EXERCISE RECORDING ...........................................................................................................................................13

2.4 FUNCTIONS DURING EXERCISE ..............................................................................................................................15

2.5 STOPPING THE EXERCISE .......................................................................................................................................22

3. FILE - VIEWING RECORDED INFORMATION .....................................................................................................................24

4. SETTINGS ........................................................................................................................................................................34

4.1 EXERCISE SETTINGS ..............................................................................................................................................35

4.2 FEATURE SETTINGS ................................................................................................................................................43

4.3 USER SETTINGS .....................................................................................................................................................47

4.4 GENERAL SETTINGS ...............................................................................................................................................51

4.5 WATCH SETTINGS ...................................................................................................................................................53

4.5.1 Event .......................................................................................................................................................... 53

4.5.2 Alarm ..........................................................................................................................................................54

4.5.3 Time Zones ................................................................................................................................................. 56

4.5.4 Date ............................................................................................................................................................57

ENG

5. TARGET ZONE LIMITS ......................................................................................................................................................58

5.1 OWNZONE LIMITS ...................................................................................................................................................59

5.2 POLAR SPORT ZONES .............................................................................................................................................61

5.3 MANUAL LIMITS ......................................................................................................................................................64

6. TEST - POLAR FITNESS TEST ...........................................................................................................................................65

7. CONNECT - DATA COMMUNICATION ................................................................................................................................70

7.1 EDIT SETTINGS WITH A COMPUTER .........................................................................................................................70

7.2 TRANSFER YOUR TRAINING DATA TO THE TRAINING DIARY ON THE WEB ................................................................ 71

8. CARE AND MAINTENANCE ................................................................................................................................................72

9. PRECAUTIONS .................................................................................................................................................................75

10. FREQUENTLY ASKED QUESTIONS .....................................................................................................................................77

11. TECHNICAL SPECIFICATIONS ..........................................................................................................................................79

12. LIMITED POLAR INTERNATIONAL GUARANTEE .................................................................................................................81

13. POLAR DISCLAIMER ........................................................................................................................................................82

ENG

1. INTRODUCTION TO THE POLAR RS200 / RS200sd RUNNING COMPUTER

1.1 PRODUCT ELEMENTS

The Polar RS200 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 the exercise information after your workouts.

Polar WearLink™ Coded Transmitter

The connector transmits your heart rate signal to the wrist unit. The electrode areas of the strap detect your heart rate.

Polar S1™ Foot Pod

The footpod transmits the running speed and distance measurements to your wrist unit.

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 the 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 RUNNING COMPUTER FOR THE FIRST TIME

Enter your personal data in the Basic Settings mode (time, date, units, and personal settings). Entering accurate personal information ensures that you receive correct feedback based on your performance.

Activate the blank wrist unit by pressing any button. The display ﬁ lls with numbers and letters.

1. Press the Red button. Welcome to Polar Running World! is displayed.

2. Press the Red button and choose the language you wish to use with the Español or Français).

3. Press the Red button. Start with basic settings is displayed.

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

Note: The numbers scroll faster if you press and hold the / button as you adjust the value.

/ buttons (choose English, Deutsch,

5. Time: Press / to set the ﬂ ashing value and then the Red button to accept:

• 24h / 12h: select 12h or 24h format

• AM / PM (for 12h format): select AM or PM

• Hours: adjust the hours

• Minutes: adjust the minutes

Date: Press

/ to set the ﬂ ashing value and then

the Red button to accept:

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

ENG

• Day / Month: adjust the day (in 24h format) or the month (in 12h format)

• Month / Day: adjust the month (in 24h format) or the day (in 12h format)

• Year: adjust the year

Units: Press / to set the ﬂ ashing value and then the Red button to accept:

• kg/cm/km or lb/ft/mi: select the units

Weight: Press / to set the ﬂ ashing value and then

the Red button to accept:

• kg / lb: adjust your weight

Note: Press Light (long press) to change the units.

Height: Press / to set the ﬂ ashing value and then the Red button to accept:

• cm / ft, in: adjust your height

Note: Press Light (long press) to change the units.

Birthday: Press / to set the ﬂ ashing value and then the Red button to accept:

• Day / Month: adjust the day (in 24h format) or the month (in 12h format)

• Month / Day: adjust the month (in 24h format) or the day (in 12h format)

• Year: adjust the year

Sex: Press / to set the ﬂ ashing value and then the Red button to accept:

• Male / Female: select gender

6. Settings OK? No / Yes is displayed. To change your settings, select No. Press the Stop button until you return to the desired setting. To accept settings, choose Yes with the Red button. The display automatically goes to the Time mode.

Quick menu:

When you press and hold the Light button in the Time mode, you can view the Quick menu. The menu includes the following functions:

Keylock: You can lock the buttons. Keylock prevents

accidental button presses. See page 20 for more information.

Alarm: You can turn the alarm on or off. See Watch

settings on page 53 for instructions. Time Zone: For changing time zones, see Watch settings on page 53 for more instructions. Sleep: For activating the sleep function, see General Settings on page 51 for instructions.

Tip: You can personalize the display of your running computer by downloading logos. For more information, see Connect - Data Communication on page 70.

ENG

2. EXERCISING

2.1 MEASURING YOUR HEART RATE

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

1. Moisten the electrode areas of the strap under running water and make sure that they are well moistened.

2. Attach the connector to the strap. Position the letter L on the connector next to the word LEFT on the strap and snap the fastener. Adjust the strap length to ﬁ t snugly and comfortably. Secure the strap around your chest, just below your chest muscles, and snap the second fastener.

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

4. Wear your running computer like you would wear a watch. In the Time mode, press the Red button. The running computer will automatically start searching for your heart rate. The heart rate and the framed heart symbol appear in a maximum of 15 seconds. If you have set the Help function on, the message HeartRate signal found is displayed. Your heart rate is measured but not recorded until you have started the exercise. To record your heart rate and other exercise data, see the chapter Exercise Recording on page 13.

ENG

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 75).

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 non-coded mode, especially if there aren’t any sources of interference nearby.

To detach the connector from the strap, apply pressure with your thumb and foreﬁ nger and turn your hand as indicated in the picture.

Note: If the wrist unit does not display your heart rate, or it displays Check WearLink!, make sure that 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.

ENG

2.2 POSITIONING THE POLAR S1 FOOT POD

When using the footpod for the ﬁ rst time, you have to insert the battery into the footpod. The battery comes with the product set. In this case start from the chapter Assembling the S1 Foot Pod Battery on this page. When changing the battery, check that there is sufﬁ cient power in the footpod battery. You can check this by pressing and holding the red button on the footpod. If a green light starts to ﬂ ash, you can start attaching the footpod onto your shoe. If there is no light, the battery needs to be replaced.

Assembling the S1 Foot Pod Battery

The estimated average battery life span of the footpod is 20 hours of use. You can replace the battery yourself. If you do so, follow the instructions below carefully. If you prefer Polar to replace the battery, you can send or take the sensor to a Polar Service Center. There the sensor is tested after the battery is replaced.

Fork

Battery cover

ENG

Top cover

Battery case

1. Detach the footpod from the fork by unfastening the ﬂ ap and lifting the foot pod from the fork.

2. Remove the black top cover from the footpod by lifting it from the battery cover. You can use the front edge of the fork to remove the cover (see picture 1).

3. Open the battery cover carefully. Pull out the battery case (see picture 2). Replace the old battery (AAA) with a new one.

4. Insert the battery case back inside the footpod. Make sure that the battery case slides into the grooves of the sensor. Be careful not to touch the switch on the foot pod while sliding the battery case in or out.

5. Check that the sealing ring is in the groove to secure water resistance. Close the battery cover and place the black top cover on top of the footpod. Make sure that it is secured.

6. Test the footpod by checking that the green light starts to ﬂ ash after you press and hold the red button on the footpod. Press and hold the red button again to turn the footpod off.

7. Battery should be disposed of properly according to local regulations.

Attaching the S1 Foot Pod on Your Shoe

1. Detach the fork from the footpod by unfastening the ﬂ ap and lifting the footpod from the fork.

2. Loosen your shoelaces and place the fork under the laces, above the tongue of the shoe. Tighten the laces.

3. Attach the footpod to the fork by ﬁ tting the front part (closer to the red button) of the footpod to the fork and pressing from the rear. Fasten the ﬂ ap. Make sure that the footpod does not

move and that it is aligned with your foot.

4. Turn the footpod on after your heart rate is displayed on your running computer. Press and hold the red button on the footpod until the green light starts to ﬂ ash. After exercising, turn the footpod off by pressing and holding the red button until the green light fades.

Note:

• If you have turned on the Help function on your running computer, Footpod signal found and a symbol

are displayed when turning the footpod on.

• If the message Check Footpod! is displayed, the running computer cannot receive any information from the footpod. See chapter Frequently Asked Questions on page 77 for further instructions.

• When the green light on the footpod turns red, you need to replace the battery before your next run.

Tip: The more secure the footpod, the more accurate the speed and distance functions. Ensure the

maximum number of laces are holding the fork in place.

ENG

Calibrating the Polar S1 Foot Pod

Calibrating the footpod improves the accuracy of speed / pace and distance measurements. It is recommended that you calibrate the footpod when you use it for the ﬁ rst time, if there are signiﬁ cant changes in your running style or if the position of the footpod on the shoe is dramatically changed (e.g., if you have changed your running shoes). You can calibrate the S1 Foot Pod by running a preset distance at a steady pace. If you already know the calibration factor (e.g., when moving from a ﬂ at terrain to a hilly terrain), you can set the factor manually.

For more information on how to calibrate the footpod, see page 43.

2.3 EXERCISE RECORDING

By pressing Start in the Time mode, you can start your exercise.

1. Wear the transmitter as described in the chapter Measuring Your Heart Rate on page 9.

2. Start from the Time mode. Press the Red button.

3. The running computer is in the Standby mode. Start and Settings are displayed. The default exercise type ﬂ ashes on the upper row. The wrist unit automatically starts searching for your heart rate but your exercise is not recorded.

4. Select Start with the / buttons. Conﬁ rm your selection by pressing the Red button. The stopwatch starts running and the exercise recording symbol is displayed. The stopwatch and calculations are activated and recording of the exercise starts.

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

ENG

Note:

• Before starting the exercise recording you can change the default exercise to another in the Settings mode. In the Settings mode select Exercise with the Red button and choose the desired exercise with the the Red button. The running computer returns automatically to the Standby mode.

• If you are starting an exercise that requires the footpod but you have not switched the footpod on, (Exercise name) requires Footpod

/ buttons. Conﬁ rm with the Red button. Choose Select with

is displayed when starting the exercise. Switch on the footpod and activate the footpod setting on your running computer to continue the exercise. For further information, see Feature Settings on page 43. If you do not change the footpod settings and press the Red button on your running computer again, Exercise changed is displayed and the exercise will be automatically changed to Free exercise, which does not require the footpod.

• If OwnZone is selected, the OwnZone determination procedure begins. For further information, see Determining Your OwnZone Heart Rate Limits on page 59.

• The Battery Low message appears in the exercise mode when the battery of the running computer needs to be replaced. In that case, see instructions in the chapter Care and Maintenance on page 72.

Tip: Use the Standby mode when you want to measure your heart rate but do not want to record it, e.g., when waiting for an event or a competition to start.

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

ENG

2.4 FUNCTIONS DURING EXERCISE

During your workout you can:

Store laps and view lap times.

View your current heart rate (in beats per minute or as a percentage of your maximum heart rate).

View the total duration of the exercise so far. View how many calories you have burned during the exercise.

Check your speed / pace.

Check the distance you have run so far.

View the time of day.

Check with the timer or the distance alarm how much time is left of a particular phase before the phase

ends, and change to another phase.

Check your target heart rate zone and check whether you are within your target limits.

View your speed / pace limits.

View your heart rate intensity and lock the heart rate to a speciﬁ c sport zone with ZoneLock. For more

information on Polar sport zones, see page 61.

Note:

• Your exercise information is saved only if the stopwatch has been on for more than one minute or if at least one lap has been stored.

• What you can view on the display during your workout depends on the display settings. See the next page for more information.

ENG

Default views on the display:

Your running computer offers you a simultaneous view of three different lines of run information. During your exercise you can view the following 5 default views of the display when using the footpod (only 3 display views when you do not use the footpod). You can easily switch the display with the / buttons during your workout. The chance to view different displays will help you view the desired information during your training.

Heart Rate view

Speed / Pace / Lap time

• (if footpod is off, lap time will be displayed)

• Stopwatch

• Heart rate

Speed / pace view

displayed, if footpod is off)

• Stopwatch

• Distance

• Speed / pace (depending on the selected speed view)

(will not be

Stopwatch view

• Heart rate

• Lap number and time

• Stopwatch

Lap time view

• Sport zones / Target heart rate zone /

Target speed / pace zone

• Heart rate

• Lap time

Note: The display variations depend on your settings. See next page for instructions on how to change the displays.

Distance view (will not be

displayed, if footpod is off)

• Zone number and countdown timer or distance / Lap time (Lap time will be displayed if you have not set any timers or distances to guide you to change the zone)

• Sport zones / Target heart rate zone /

Target speed or pace zone

• Distance

ENG

Changing the information shown on the display during your exercise:

You can personalize the displays with the display settings. It is up to you to decide which display combination you want to view.

1. Press Stop to go to the Stop menu. During the time you adjust the display, your exercise recording is paused.

2. Choose Settings with the / buttons. Conﬁ rm with the Red button.

3. From the Settings menu select Display. You can always change the displays Heart Rate, Stopwatch and Lap time. When the footpod setting is on you can also change the Speed / Pace and Distance views. Select the view to be altered with the / buttons.

4. When the Red button is pressed, the top row starts blinking. Browse the display information options with the / buttons and conﬁ rm your selection with the Red button:

Stopwatch Lap time

Time of day

5. Secondly the middle row starts blinking. Repeat the same procedure as above.

6. Press Stop twice to return to the Stop menu and continue your workout by selecting Continue.

Note:

• To return the default display view, press and hold the Light button when the upper or middle row is blinking. Return Defaults? No / Yes is displayed. Select Yes with the / buttons and conﬁ rm with the Red button.

• In the Exercise mode you can select the display that you have most recently changed by pressing and holding the

• Displays can be changed also before the exercise in Standby mode. Select Settings in Standby mode and choose Display from the menu. Proceed as speciﬁ ed above.

Tip:

• Choose a display which corresponds to the feedback you require. For example, when training requires a set pace use a display with speed.

• Choose a display with Polar sport zones for an interval set. For a long run with a set distance, using a display with distance can be helpful.

Calories Heart rate Countdown timer / distance

Speed / Pace Distance

Target zone limits

button.

ENG

Storing lap and split time:

Press the Red button to store lap time.

Lap number, average heart rate for the lap, and lap time are displayed.

You can zoom in the features on the display to bring out information:

In exercise mode press the button (long press). You can see the middle row information zoomed in, and a deﬁ nition of the feature is displayed on the upper row. If you press the button (long press) again, the display with three rows returns.

Note: You cannot zoom the target zone graphs.

Tip: During a road race or a running event, for example, 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 lowest row). This will help you to stay in the correct heart rate zone and make it to the ﬁ nishing line.

After a few seconds the average speed / pace and distance for the lap are displayed if the footpod function is on.

If you have switched on the AutoLap function, your running computer will record laps automatically.

ENG

The lap time indicates the elapsed time for one lap. The split time is the 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:

• When the running computer is able to store less than 42 laps, the running computer beeps and Memory Low appears on the display.

• If the memory of your running computer is full, the running computer beeps and Memory full is displayed. The exercise is recorded and lap times are shown but not accumulated and saved to the File.

• When the maximum exercise time is reached, the running computer beeps and Maximum exercise time is displayed for 10 seconds. The exercise timers are stopped and the exercise is not recorded anymore.

Locking the heart rate zone on a speciﬁ c sport zone (ZoneLock): When exercising without preset target zones you can lock your heart rate on a speciﬁ c sport zone. If for example you are running with a heart rate of 130 bpm which is 75% of your maximum heart rate and match to the sport zone 3, you can press and hold the Red button to lock your heart rate to this zone. SportZone 3 Locked 70%-79% is displayed and the graph will be displayed on the Lap Time view (if you have not changed the displays before). When you continue with your exercise and

happen to fall below or go beyond the sport zone, the running computer will alert you by beeping (if the TZ Alarm function is on). If your heart rate is lower than 50% or higher than 100% of your maximum heart rate, you cannot see the heart symbol on the chart. You can unlock the sport zone by pressing and holding the Red button. SportZone 3 Unlocked appears on the display. For more information on how to apply Polar sport zones in your training, see page 61.

Tip: Locking your heart rate to a speciﬁ c sport zone can be particularly helpful when on a recovery run. This will ensure full recovery before your next hard training session.

Pausing exercise: Press the Stop button. Exercise recording, stopwatch, and other functions are paused. To continue, select Continue from the menu and press the Red button.

Tip: When you need to stop for a drink or you are at a set of trafﬁ c lights, you can pause the exercise recording.

ENG

Exercising in the dark (Night mode): 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 -Touch function. The backlight activates also when AutoLap is saved.

Viewing the Settings menu: Press and hold the Light button. In the Settings menu you can change the following features of your running computer:

• Keylock

• TZ Alarm*

• Change zone**

Note: For more information on the features, see the chapter Feature Settings on page 43.

*For more information on TZ Alarm, see the chapter Target Zone Limits on page 58. **Displayed only when exercising in a mode with preset target limits. You can change the zone manually to another by selecting this.

Tip: When you are in an environment where you do not want to bother other people with beeping sounds, turn off the target zone alarm.

• HR view

•

-Touch

Speed view

•

• AutoLap

Keylock: You can lock or unlock all buttons except the Light button during exercise. Keylock is useful when engaging in sports where you might accidentally press buttons. To lock the buttons, press and hold the Light button to go to the Quick menu. Select the Keylock from the menu with the / buttons and press the Red button to conﬁ rm. The symbol is displayed. To unlock the buttons press and hold the Light button. Hold to unlock buttons is displayed. Press and hold the

Light button until the symbol disappears. Buttons unlocked is displayed.

ENG

Changing settings during exercise:

In the exercise recording mode press the Stop button. Select Settings with the / buttons and conﬁ rm with the Red button. During the time you adjust the settings your exercise recording is paused. The Settings menu includes the following:

• TZ Alarm: Switch the Target Zone Alarm sound on / off. TZ Alarm is for alarming when you do not stay within the preset target zone limits, i.e., when your heart rate,

speed or pace is below the lower limit or above the

higher limit.

• Change zone: When exercising with more than one target zone, you can change from one zone to another. This is not displayed when exercising without target zone limits.

• HR view: Choose whether you wish to see the heart rate in beats per minute (HR) or percentage of the maximum heart rate (HR%).

•

-Touch: View information during your exercise

recording without pressing any buttons. Just bring the wrist unit near the Polar logo on the transmitter, and the selected information shows on the display. You can choose the -Touch function between:

• Show limits (View preset heart rate limits.)

• Take lap (Record lap times.)

• Change view (Change the display view to another.)

• Light (Illuminate the display.)

• Off (Set the -Touch function off.)

ENG

• Speed view: Select the way the speed is displayed. Your options depend on your unit selection:

• km/h or mph (speed)

• min/km or min/mi (pace)

• AutoLap: Choose the automatic lap function on / off. If you choose it to be on, your running computer records laps automatically after the selected distance. To use the

AutoLap function, make sure that the footpod is switched on and the footpod function is on in your running computer.

• Display: Choose from different ways to display information during exercise. You can select the desired information for the upper row and the middle row. For instructions see page 17.

Note: If you have set timers or distances to inform you to get to another target zone, you will hear a timer / need to change the zone. If you have turned the sound off, you will see Timer (timer number) display. For more information on how to use timers guide your training, see Exercise Settings on page 35.

or Distance (distance number) on the

distance beep when you

or distances to

2.5 STOPPING THE EXERCISE

Press the Stop button to pause the workout recording. The Stop menu is displayed. The recording of your exercise is paused. The Stop menu includes the following submenus. You can move in the menu by pressing / . Conﬁ rm with the Red button.

STOP MENU:

Continue

Exit

Summary

Settings

Reset

(Free mode)

• Continue: Continue your workout.

• Exit: Stop your workout recording.

• Summary: You can check summary information during the exercise and continue your workout after that. See the next page for more information.

• Settings: Change the settings. See more on page 21.

• Reset: Reset your current exercise information and start your exercise from the beginning. The exercise information you just reset will not be recorded in the File. Reset Exercise? No / Yes is displayed. Conﬁ rm your selection with the Red button.

• Free mode: You can move on to the Free mode when exercising in another exercise mode than the Free mode. For more information on different preset exercises on your running computer, see page 35.

(Note: When exercising in the Free mode, you cannot see this option in the Stop menu.)

To stop the recording press the Stop button again. Alternatively, you can choose Exit from the menu with the / buttons.

ENG

Summary: The following information is displayed when you select Summary. Scroll the information with the / buttons

or stop the review by pressing the Stop button. Detailed exercise information is placed in the File after the exercise, see the next chapter for more information.

Summary Max HR (maximum heart rate) Avg HR (average heart rate) Duration (total exercise time)

Pace / Speed Max pace / Max speed

(maximum pace / speed) Avg pace / Avg speed (average pace / speed) Distance (total amount of kilometers / miles)

ENG

3. FILE - VIEWING RECORDED INFORMATION

After training, it is good to review the details of your workout. Your exercise information is saved in File. Note that the information is saved only if the stopwatch has been on for more than one minute or if at least one lap has been stored.

Tip: You can transfer your exercises from your running computer to the www.PolarRunningCoach.com web service for further analysis. For more information, see page 70.

ExerciseLog

FILE:

Weekly

Totals

Delete

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

2. Press the Red button. The submenu includes the following:

• ExerciseLog

• Weekly

• Totals

• Delete

3. Select the desired option with the / buttons and enter with the Red button. Browse through the recorded information.

4. To stop viewing information, press the Stop button.

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

From ExerciseLog you can compare the relative duration of your exercises and recognize patterns and overall trends. The summary ﬁ le includes max 16 of your latest exercises displayed as bars. The height of the bar indicates the duration of the exercise. You can browse through them with the

buttons. Select one of the exercises with the Red button.

ENG

The process of viewing the recorded information for an exercise follows the pattern shown in the picture:

/ Press / Press /

Press

buttons. /

Exercise name

and duration

Press

Red

buttons. /

Press

Red

Zone 1

Red button.

Press

Red

Lap 1 time

LapsSport zones

Press

Lap 2 time

Lap 3 time

Target zones

Time in zones

Speed / pace

Scroll the different values of the exercise with the

Calories

Press Stop to return to the Exercise main display.

ENG

Zone 2

Zone 3

Zone 4

Scroll the values of different sport zones with the

Zone 5

Press Stop to return to the Sport zones main display.

Lap 1 HR

Lap 1

speed / pace

Lap 1 distance

Press Stop to return

Scroll the different values of the lap by pressing the

to the Laps main display.

Lap 2 HR

Lap 2

speed / pace

Lap 2 distance

The information shown on the display is described in detail in this chapter.

Lap 3 HR

Lap 3

speed / pace

Lap 3 distance

buttons. /

Compare the values of different laps with

the

The recorded information shown on the display is described here in detail.

Press the Red button to enter the Exercise menu. View the recorded information with the / buttons. After reviewing the information press Stop to return to the Exercise menu.

Recorded exercise ﬁ le information

Display reads:

• Name of the exercise

• Date

• Starting time of the exercise

• The total duration of the exercise

• Average and maximum heart rate Alternation between:

- values in beats per minute

- percentage of maximum heart rate

Note: The alternating information switches automatically on the display.

• Heart rate / pace / speed zones: High and low values* Alternation between:

- different zones and values

*Not displayed when the target zones are off.

ENG

Recorded exercise ﬁ le information

Display reads:

• Time above, in, and below target zone* Alternation between:

- different zones and values

Note: The alternating information switches automatically on the display.

*Not displayed when the target zones are off.

• Maximum and average speed or maximum and average pace, total distance

Press the Light button (long press) to alternate the speed and pace values.

• Burned calories

ENG

In the Exercise menu press the / buttons to enter the SportZones menu. Then press the Red button to enter the SportZones submenu. View the recorded information with the / buttons. After reviewing the information press Stop to return to the SportZones menu.

Recorded exercise ﬁ le information

Press the Red button to enter the Laps submenu. View the recorded information of one lap with the Red button. After reviewing the information press Stop to return to the Laps menu.

Display reads:

• Sport zones On the display you can see the distribution of time between the ﬁ ve Polar sport zones. The bar height indicates the total time spent on the different sport zones. For more information on Polar sport zones, see page 61.

• The total time spent on each of the ﬁ ve sport zones

• Number of laps

• Average lap time Alternation between:

- number of the best (shortest) lap

- lap time

ENG

Recorded exercise ﬁ le information

Display reads:

Compare the information between different laps with the / buttons.

• Lap number

• Split time for the lap

• Lap time

• Lap number

• The average and maximum heart rate for the lap Alternation between:

- values in beats per minute

- percentage of maximum heart rate

• The end heart rate of the lap

• Lap number

• The average speed / pace of the lap

• The maximum speed / pace of the lap

Press the Light button (long press) to alternate the speed and pace values.

ENG

Recorded exercise ﬁ le information

Note:

• The last lap will not be automatically selected as the best lap. If you wish to store the last lap before ending the exercise, use the Red button to store the lap instead of the Stop button (e.g., at the ﬁ nishing line in a competition).

• The lap information is displayed, when you have made at least one lap during your exercise. If you have made only one lap, there will be two laps saved in the memory, because the last lap is saved automatically when ﬁ nishing the exercise with the Stop button.

Display reads:

• Lap number

• Distance from the beginning of the exercise to the end of the lap

• Lap distance

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

Weekly

In Weekly summary you can view accumulated data of your exercises for previous weeks. Use this ﬁ le as a weekly counter of your training results. Scroll the displayed weeks with the / buttons and view the total duration for the exercises on the lower row. To choose the week, press the Red button.

The ﬁ rst bar named This week displays the exercise summary for the current week. The previous bars (named after the Sunday of the week in question) display the summary for the past 15 weeks. Press the Red button and scroll with the / buttons to view the information.

ENG

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