Polar RS300X User Manual 2

Polar RS300X

User Manual

™

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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®+ transmitter transmits 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: To view information during training without pressing buttons, bring the training computer near

the Polar logo on the transmitter. See Feature Settings for more information.

Get Started 5

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Start With Basic Settings

To activate your Polar RS300X, press any button
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 modify your personal settings later, see User
Settings.

Symbols on the Display

Symbol Description

The training computer battery level is low.
The alarm is active.
Time 2 is in use.
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.

Total duration of training session.

Lap time.

Burned calories.
Time of day.

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Get Started 7

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2. BEFORE TRAINING

Polar Fitness Test

To train right and to monitor your progress, it is
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.

Troubleshooting

• 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. Aviat Space
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 training computer can determine 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 > S sensor
> 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 measure speed/pace and distance accurately, make sure the foot
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