Polar RS300X User Manual [de]
Polar RS300X
™
User Manual
ENGLISH
Contents
1. GET STARTED. ... . ... . ... . . ... . ... . ... . ... . .. 4
Get to Know Your Polar RS300X.. .... . ... . . 4
Wrist Unit Buttons and Menu Structure ... . 5
Start With Basic Settings .. ... . ... . . ... . ... . 6
Symbols on the Display . . ... . ... . . ... . ... . .. 7
2. BEFORE TRAINING . ... . ... . . ... . ... . ... . ... . . 8
Polar Fitness Test.. . . ... . ... . ... . ... . .... . .. 8
OwnZone Limits . ... . ... . ... . .... . ... . ... . ... 12
3. TRAINING . . ... . ... . ... . ... . .... . ... . ... . ... . . 13
Wear the Transmitter .. . .... . ... . ... . ... . ... 13
Wear the Polar S1 foot pod* . ... . ... . .... . . 14
Wear the Polar G1 GPS Sensor*... . ... . ... . 16
Start Training.. . ... . ... . ... . ... . . ... . ... . ... . 17
During Training.. . . ... . ... . ... . ... . . ... . ... . . 18
Stop Training. . ... . ... . . ... . ... . ... . ... . . ... . 21
4. AFTER TRAINING . . ... . ... . . ... . ... . ... . ... . . 22
Summary . . ... . .. . . . ... . ... . ... . ... . . ... . ... . 22
Review Training Data .. ... . .. . . . ... . ... . ... . 23
Transfer Data. . ... . .. . . . ... . ... . ... . ... . . ... . 27
5. SETTINGS. . ... . ... . . ... . ... . ... . ... . .... . ... . 28
Watch Settings ... . ... . . ... . ... . ... . ... . .... . 28
Exercise Settings... . . ... . ... . ... . ... . .... . .. 29
Feature Settings. . . ... . ... . ... . ... . . ... . ... . . 31
User Settings ... . ... . ... . .... . ... . ... . ... . .. . 32
General Settings . . ... . ... . . ... . ... . ... . ... . . 34
6. IMPORTANT INFORMATION . . .... . ... . ... . .. 35
Caring for Your Polar RS300X. ... . ... . . ... . 35
Precautions . . . ... . ... . ... . ... . . ... . ... . ... . . 39
Troubleshooting . . . ... . ... . ... . ... . . ... . ... . . 41
Technical Specifications .. ... . .. . . . ... . ... . 42
Guarantee and Disclaimer .. . . ... . ... . ... . .. 44
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1. GET STARTED
Get to Know Your Polar RS300X
The Polar RS300X training computer displays and records your
heart rate and other data during training.
The Polar WearLink®+transmittertransmits the heart rate signal to
the training computer. The transmitter consists of a connector and
strap.
Optional Accessories
The Polar S1 foot pod™ transmits the running speed and distance
data to your training computer.
The Polar G1 GPS sensor transmits the speed and distance data to
your training computer. Can be used for various sports, in addition
to running.
The latest version of this user manual can be downloaded at http://www.polar.fi/support.
4 Get Started
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Wrist Unit Buttons and Menu Structure
UP: Enter the menu and move through selection
lists, adjust values
DOWN: Enter the menu and move through
selection lists, adjust values
RED button: Confirm selections, access exercise
menu, start training (with a long press)
BACK:
• Return to the previous level
• Cancel selection
• Leave settings unchanged
• With a long press, return to Time view
LIGHT:
• Illuminate the display
• With a long press, enter Quick menu in Time view
(to, e.g., lock buttons or set alarm), or during
training (to, e.g., adjust training sounds or lock
buttons)
-Touch:Toviewinformationduringtrainingwithoutpressingbuttons,bringthetrainingcomputernear
the Polar logo on the transmitter. See Feature Settings for more information.
Get Started 5
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Start With Basic Settings
To act i va t e you r P ol a r R S3 0 0X , p res s a ny b u tt o n
for one second. Once RS300X is activated, it
cannot be switched off.
1. Press the RED button to access the Language
menu. Select English, Deutsch, Español or
Français with UP/DOWN and confirm with the
RED button.
2. Start with basic settings is displayed.
3. Press the RED button and continue with basic
settings.
4. Select Time format.
5. Enter Time (hours and minutes).
6. Enter Date.
6 Get Started
7. Select Units. Select metric (kilograms,
centimeters, KCAL) or imperial (pounds, feet,
CAL). Calories are always measured as
kilocalories.
8. Enter Weight.
9. Enter Height.
10. Enter Date of birth.
11. Select Sex.
12. Settings OK? is displayed.
Select Yes to accept and save settings.
RS300X enters Time view.
Select No to change settings. Press BACK until
you return to the setting you want to change.
To mod i fy yo u r per son al set tin gs l a te r, s e e Use r
Settings.
Symbols on the Display
Symbol Description
The training computer battery level is low.
The alarm is active.
Time 2 is in u s e.
The key lock is active.
Current speed/pace.
The G1 GPS sensor is in use. If the symbol is blinking, RS300X is trying to establish a
connection to the GPS sensor, or the GPS sensor is trying to establish a connection to
the satellites.
Heart rate is detected when the heart symbol is blinking.
The foot pod is in use. If the symbol is blinking, RS300X is trying to establish a
connection to the foot pod.
The training computer is recording the training session.
Tota l d ur a ti o n of tr a ini ng s e ss i on.
Lap time.
Burned calories.
Time o f d ay.
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Get Started 7
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2. BEFORE TRAINING
Polar Fitness Test
To tra i n rig ht a n d to mon ito r y ou r p rog res s , it i s
important to know your current fitness level. The
Polar Fitness Test™ is an easy and quick way to
measure your cardiovascular fitness and aerobic
capacity. The test is performed at rest.
The test result is a value called Polar OwnIndex®.
OwnIndex is comparable to maximum oxygen
uptake (VO
capacity measure. For more information, see
Interpret Your Fitness Test Results.
The OwnIndex value affects the accuracy of calorie
calculation during training.
8 Before Training
), a commonly used aerobic
2max
The test is developed for healthy adults. To make
sure the test results are reliable:
• avoid distractions. The more relaxed you are and
the more peaceful the testing environment is,
the more accurate the test result will be (for
instance, no television, telephone or talking).
• avoid heavy physical exertion, alcohol and
unprescribed pharmacological stimulants on the
test day and the day before.
• avoid eating a heavy meal or smoking 2-3 hours
prior to the test.
• always perform the test in similar conditions and
at the same time during the day.
• enter accurate user information.
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Perform Polar Fitness Test
1. Wear the transmitter, lie down and relax for 1-3
minutes.
2. In Time view, select UP/DOWN > Test > Start.
The fitness test begins as soon as the RS300X
locates your heart rate. So, make sure you are
relaxed and ready to take the test when you
press Start.
3. Approximately 5 minutes later, a beep will
indicate the end of the test, and the test result
is displayed. Press the RED button.
4. Update to VO
5. Select Yes to update your user settings and
? is displayed.
2max
OwnIndex with the new result. Select No only if
you know your VO
more than one fitness level (see the table on
value, and if it differs
2max
the next page) from the OwnIndex result. Your
OwnIndex value will only be saved in the
OwnIndex results.
Tro ub lesho ot in g
• Set your personal activity level is displayed
> Set your activity level. See User Settings for
further information.
• Fitness Test Failed is displayed or no heart rate
is shown. Check that the transmitter electrodes
are moist enough and the elastic strap is snug
enough around your chest. If the fitness test
fails, your previous OwnIndex value will not be
replaced.
• No heart rate shown > Test fails. Check that the
transmitter electrodes are moist enough and that
the strap is snug enough around your chest.
Before Training 9
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Interpret Your Fitness Test Results
Interpret the OwnIndex values by
comparing your individual values and
changes in them over time. OwnIndex
can also be interpreted based on gender
and age. Locate your OwnIndex in the
table on the right, and see how it
compares to others of the same gender
and age.
This classification is based on a literature
review of 62 studies where VO
measured directly in healthy adult subjects in
the USA, Canada and seven European
countries. Reference: Shvartz E, Reibold RC:
Aerobic Fitness Norms for Males and Females
Aged 6 to 75 years: A review. Avi at S pac e
Environ Med;61:3-11,1990.
2max
was
10 Before Training
Follow Fitness Test Results
Fitness test results contain 16 of your latest
OwnIndex values, including the dates. On average,
it takes six weeks of regular training to improve
your aerobic fitness noticeably. To improve your
aerobic fitness most efficiently, you need to train
large muscle groups.
1. Select UP/DOWN > Test > Trend.
2. Your OwnIndex result bars and date of the
latest test are displayed. Press UP/DOWN to
view the previous OwnIndex results.
Delete OwnIndex Values
1. Select the value you wish to delete.
2. Press and hold the LIGHT button.
3. Delete value? No/Yes is displayed. Confirm
your selection with the RED button.
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Before Training 11
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OwnZone Limits
Your trai ning co mpute r c an dete rmine your
individual aerobic heart rate zone automatically.
This feature is called Polar OwnZone®(OZ).
Starting every training session with the OwnZone
guarantees safe and effective heart rate zones for
your daily condition. It is recommended you
determine your OwnZone when you change
training environment or sport/user information, if
you have not yet fully recovered from a previous
training session, or are training for the first time
after a break of one week or more.
OwnZone limits are determined in 1-5 minutes
during a warm-up period by walking, jogging, or
doing some other sport. Start slowly, keeping your
heart rate below 100 bpm / 50 % HR
each minute, increase your speed gradually about
10 bpm / 5% HR
max
.
12 Before Training
max
.After
Before you start, make sure:
• you entered your user information correctly.
• you selected the OwnZone exercise (UP/DOWN >
Settings > Exercise > OwnZone > Select).
When OwnZone is selected as training session
type, every training session starts with OwnZone
determination.
1. Wear the transmitter and the training computer.
2. In the Time view, press the RED button and
select Start to begin OwnZone determination.
3. At some point during the determination,
OwnZone updated and the OwnZone limits are
displayed. Proceed normally with training
session.
3. TRAINING
Wear the Transmitter
Before recording a training session, wear the transmitter.
1. Wet the electrode areas of the strap well under running water.
2. Attach the connector to the strap. Adjust the strap length to fit
it tightly but comfortably.
3. Tie the strap around your chest, just below the chest muscles,
and attach the hook to the other end of the strap.
4. Check that the wet electrode areas are firmly against your skin
and that the Polar logo of the connector is in a central and
upright position.
Detach the connector from the strap after every use, to maximize
the transmitter battery lifetime. Sweat and moisture may keep
the electrodes wet and the transmitter activated. This will reduce
the transmitter battery life.
See detailed washing instructions in Important Information
chapter.
For video tutorials, go to http://www.polar.fi/en/support/video_tutorials.
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Training 13
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Wear the Polar S1 foot pod*
• The S1 foot pod has to be activated from the
training computer before it can be used:
UP/DOWN > Settings > Features > Ssensor
> Footpod.
• Install a battery before using the foot pod for the
first time. For instructions, see the Polar S1 foot
pod user manual.
• To improve the accuracy of speed/pace and
distance measurements, calibrate the foot pod.
See Feature Settings and the Polar S1 foot pod
user manual.
14 Training
During Training
• If you have turned on the Help function,
Footpod signal found and a symbol X are
displayed after turning the foot pod on.
• If Check Footpod! is displayed, the
training computer is unable to receive a
signal from the foot pod.
• Change the battery if the green light on
the foot pod turns red.
*Optional S1 foot pod required.
Attaching the S1 Foot Pod to Your Shoe
To mea s ur e s pee d/p ace an d d ist anc e a cc u rat ely, ma ke sur e t he fo o t
pod is correctly positioned.
1. Detach the foot pod from the fork.
2. Loosen your shoelaces and place the fork underneath them, on
top of the tongue of your shoe. Tighten the laces.
3. Fit the front part of the foot pod (closest to the RED button) to
the fork and press from the rear. Fasten the flap. Make sure the
foot pod does not move and is aligned with your foot.
4. Once your heart rate appears on your wrist unit, turn the foot pod
on by pressing and holding the RED button on the foot pod until
the green light starts to flash.
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Training 15
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Wear the Polar G1 GPS Sensor*
• The GPS sensor has to be activated from the training computer
before it can be used: UP/DOWN > Settings > Features > S
sensor > GPS.
• Install a battery before using the GPS sensor for the first time. See
the Polar G1 GPS sensor user manual.
*Optional G1 GPS sensor required.
Wearing the GPS Sensor
1. Push to open the clip.
2. Thread the armband loosely through the loops on the clip and
fasten.
3. Position the armband round your upper arm and fasten. Place the
sensor and the training computer on the same arm. Make sure
that the "POLAR" logo is in an upright position.
4. Turn the GPS sensor on only after your heart rate appears on your
training computer. See the Polar G1 GPS Sensor user manual for
further instructions on turning the sensor on.
You can fa st en t he se nsor o n a belt or on th e to p of a back pa ck
without the armband.
16 Training
Start Training
1. Wear the training computer, the transmitter,
and additionally either foot pod or GPS sensor.
2. In Time view, press the RED button and select
Start to start recording your training session or
select Settings to modify sounds, heart rate
view or other exercise settings before starting.
Recording can also be started by long-pressing
the RED button once.
To mod i fy ex e rc i se se t ti n gs du r ing t h e tra ini ng
session, press BACK and select Settings.
Your tr ai ning s es sion i s save d only wh en
recording for more than one minute.
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Training 17
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During Training
The following information is displayed during training. Press UP/DOWN to change the view. You can
adjust the display options by selecting BACK > Settings > Display.Thenameofthedisplayappearsfora
few seconds. The name indicates the lower row information.
Heart rate
Lap time / Speed / Pace
Stopwatch
Heart rate
Stopwatch
Heart rate
Lap time
Stopwatch
Lap time
Sport zones / Target heart rate zone / Target speed/pace zone
Heart rate
Lap time
18 Training
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Pac e/Spe ed (available only with foot pod or GPS sensor)
Stopwatch
Distance
Speed/pace (depending on the selected speed view)
Distance (available only with foot pod or GPS sensor)
Zone number and countdown timer or distance / Lap time (lap time will be displayed if you have not set any timers
or distances that prompt you to change zones)
Sport zones / Target heart rate zone / target speed/pace zone
Distance
Training 19
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Quick menu:Toaccessthequickmenuduring
training, press and hold LIGHT. The quick menu is
ashortcuttolockingbuttons,adjustingtraining
sounds and other settings.
-Touch:Checkselectedinformationduring
training by bringing the training computer close to
the transmitter connector. Set up the -Touch
function: UP/DOWN > Settings > Features >
-Touch.
Lap:Takealapduringtrainingsessionby
short-pressing the RED button. The display returns
to normal after the lap details are shown for a
couple of seconds.
20 Training
You can zo om th e mi dd le/upper row i nf ormation
during training by pressing and holding the
DOWN/UP button. Return to the normal display
by pressing and holding the buttons again.
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Stop Training
1. Press BACK to pause training recording.
2. Press BACK again or select Exit from the Stop
menu to stop recording altogether.
Detach the transmitter connector from the strap
and rinse the strap under running water after every
use. Wash the strap regularly in a washing
machine at 40°C/104°F after every fifth use.
Continue Training:
Continue recording the paused training session by
selecting Continue from the Stop menu.
Summary:
View the summary information by selecting
Summary from the Stop menu.Formore
information, see After Training.
Training 21
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4. AFTER TRAINING
Summary
After training session is paused, a summary of training information can be viewed by selecting Summary
from the Stop menu.MoredetailedtraininginformationcanbefoundunderUP/DOWN>File.SeeReview
Trai nin g D at a .
Scroll UP/DOWN for the following information.
Max HR
Avg HR
Duration
Max pace/ Max speed*
Avg pace / Avg speed*
Distance*
*Optional GPS sensor or foot pod required to view speed and distance data.
22 After Training
Maximum heart rate during training session.
Average heart rate during training session.
Duration of training session.
Maximum pace / maximum speed during training session.
Average pace / average speed during training session.
Total numbe r of kil omete rs/mi les .
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Review Training Data
Select UP/DOWN > File to review training information in Exercise Log, Weekly and Totals.
Exercise Log
Exercise log
16 of your latest training sessions are shown as bars on the display. You can compare the duration of your training
sessions and see overall trends. You can toggle between the training sessions with UP/DOWN.Thetraining
session type and the date of the selected training session are shown on the display.
When Exercise Log becomes full, the oldest training file is replaced with the most recent one. If you want
to save the file for a longer period, transfer it to the Polar web service on www.polarpersonaltrainer.com.
For further information, see Transfer Data.
To rev i ew de t ai l ed tr a in i ng in f orm ati on, s e le c t a b ar a n d pre ss t h e RED bu tto n . Yo ur t r ai n in g c omp ute r
displays the following training information (depending which information is available).
After Training 23
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If OK appears above the RED button, even more detailed information is available.
Basic information
Traini ng se ssi on ty pe
Date
Time
Duration
Sport zones
Relative durations in sport zones
Lap information
Number of laps
Average duration of a lap
Best lap and duration
24 After Training
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Weekly
In the Weekly log you can view accumulated data
of your training sessions for previous weeks. You
can toggle between the weeks with UP/DOWN. The
bar on the right is entitled This Week and shows
training summary for the current week. The other
bars (named after the Sunday of the week in
question) display the summaries for the past 15
weeks. View more detailed weekly information by
selecting a week and pressing the RED button.
The following information is shown:
• The week title, burned calories, total distance
and total duration.
• Relative durations in sport zones. You can also
zoom into more detailed sport zone information
by pressing the RED button. Durations
individually for each sport zone are displayed.
Note that weekly information summaries cannot be
deleted.
After Training 25
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Tot al s
Totals includes cumulative values of information
recorded during your training sessions. Total
values can be used as a seasonal (or monthly)
counter of your training values. The values are
automatically updated after each training session.
Totals provides the following information,
including the date of last reset:
• Total distance (total distance if the information
is available)
• Total duration (total training duration)
• Total calories (total number of burned calories)
• Total exerc. count (total training session
count)
The total values can be reset or deleted. To reset,
select Reset totals from the Totals menu. Select
the value (All, Distance, Duration, Calories or
Exerc. count)youwishtoreset.
26 After Training
Delete
To del e te tr a in i ng fi l es , s ele c t Delete from the
File menu. From the Delete menu:
• select Exercise if you want to delete a training
file. Next, select the training file you wish to
delete.
• select All exerc. if you want to delete all
training files.
• select Totals if you want to reset total statistics.
Next, select what you wish to delete. Options are
All (all total statistics), Distance, Duration,
Calories or Exerc. count (training session
count).
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Transfer Data
You can trans fer your t raini ng data from R S300X
to your diary in polarpersonaltrainer.com once you
register for the service. A Polar FlowLink™ (can be
purchased separately) and WebSync software are
required for data transfer.
Download the WebSync software from
polarpersonaltrainer.com and install it onto your
PC following the instructions on the screen.
Tra ns fer Tr ai ni ng D ata
1. Open the WebSync data transfer software on
your PC.
2. Plug the FlowLink into a USB port.
3. Place your RS300X on the FlowLink display
facing down.
4. Follow the instructions on your computer screen
for transferring data from your training
computer to polarpersonaltrainer.com. For
further instructions, see the help section in
polarpersonaltrainer.com.
After Training 27
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5. SETTINGS
Watch Settings
Select the value you want to change and press the
RED button. Adjust the values with UP/DOWN and
accept with the RED button.
Access watch settings by selecting UP/DOWN >
Settings > Watch.
Tim e and Dat e S ettin gs
Set the local time (Time 1)andatimedifference
to it (Time 2). With Time zone,youcanselect
which time zone is used. In Time view, you can
easily change the time zone from Time 1 to Time 2
by pressing and holding DOWN.
Set the date with Date setting.
28 Settings
Event
You can creat e a n e vent in the tr ainin g c omput er's
memory. The computer will display the number of
days till the event when you press and hold UP in
Time v i ew.
1. Select Event from the Watch settings menu.
2. Set the Date of the event.
3. Select a name for the event.
To ch ange e ve nt d et ai ls,accesstheEvent
settings.
• View: View the name and the date of the current
event.
• Date: Change the date of the event.
• Rename: Rename the current event.
• Delete: Delete the current event.
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Alarm
Select Alarm from the Watch settings menu. Set
the alarm to go on Once,fromMonday to Friday,
Daily,orturnitOff.
Press BACK to stop the alarm or the RED button
to snooze for 10 minutes. The alarm cannot be
used during training.
Exercise Settings
Access exercise settings by selecting UP/DOWN >
Settings > Exercise.IntheExercise menu there
are 5 exercise options which all have their own
settings.
• Free: No predetermined settings for the training
session.
• Basic: Train with moderate intensity.
• Interval: Train with intervals.
• OwnZone: Train in your OwnZone.
• Add new: Add new training session.
Settings 29
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