Polar RS400 User Manual
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Polar RS400 User Manual
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CONTENTS
1. INTRODUCTION ................. ... ... ... ... ... ... .. . ....... .... .... ...... . .... .... ........... .... .... ........... .... .... .......... 4
2. RUNNING COMPUTER PARTS . .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... ... 5
3. GETTING STARTED .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .. 6
Basic Settings... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... 6
Menu Structure .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... . 7
4. PREPARE FOR TRAINING .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... .......... 8
Wear the Transmitter..... .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ..... 8
Position the Polar S1 Foot Pod... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... ... 9
Install Foot Pod Battery.................... ........ ..................................................................... ..... 9
Attach Foot Pod on Shoe ....................... ........ ........ ........ ........ ............................................ 9
Calibrate the Foot Pod .... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... .... 10
Calibrate Foot Pod by Running a Distance (on-the-fly calibration) ......... ........ ........ ........ ........ ....... 10
Set Calibration Factor Manually ...................... ........ ........ ........ ........ ........ ........ ........ ........ ..... 10
Plan Your Training .... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........ 11
Exercise Types ....................................... ........ ........ ........ .................................................. 11
Create New Exercises........................................................... ........ ........ .............................. 12
5. TRAINING.... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ..... 14
Start Training..... .... .......... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... ... 14
Information on the Display .... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... ... 14
Symbols on the Display... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........ 15
Button Functions During Exercise... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... 16
Take a Lap ........ ........ ........ ........ ........ ........ ........ ........ ........ .............................................. 16
Lock a Zone.................... ........ ........ ........ ........ ........ ......................................................... 16
Zoom the Display ............................................................. ........ ........ ........ ........ ........ ........ 17
Illuminate the Display (Night mode on) .................................................. ........ ........ ........ ....... 17
View Settings Menu.................... ........ ..................................................................... ........ .. 17
Pause Exercise ..................................... ........ ........ ........ ........ ........ ........ ........ ........ ............ 17
Determine Your OwnZone ... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ..... 18
6. AFTER TRAINING .... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... 19
Stop Recording ... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .. 19
Analyze Exercise Results.... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... . 19
Exercise Log ................................................... ........ ........ ................................................. 19
Weekly Summary ................................................. ........ .................................................... 23
Totals................................................................... ........ ........ ........ ........ ........ ........ ........ .. 24
Delete Files ................................................................... ........ ........ ........ ........ ........ ........ . 24
7. SETTINGS ..... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ... 25
Feature Settings .... .... .......... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... 25
Foot Pod* ...... ........ ........ ........ ........ ........ ........ ........ ......................................................... 25
Recording Rate .............. ........ ........ ........ ..................................................................... ..... 25
Shoes................................................................... ........ ........ ........ ........ ........ ........ ........ .. 25
Speed View* ............................................................. ........ ........ ........ ........ ........ ............... 26
Automatic Lap Recording* ............................................................. ........ ........ ........ ........ ..... 26
Using the HeartTouch Function .................. ........ ........ ......................................................... 26
Heart Rate View ............................ ..................................................................... ........ ...... 26
Sport Zones ............................................................. ........ ........ ....................................... 26
User Settings ..... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... ... 27
General Settings .... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... ... 28
Sound ...... ........ ..................................................................... ........ ........ ........ ........ ........ 28
Keylock .................................................................... ........ ........ ........ ............................. 28
Units............................................................. ........ ........ ........ ........ ........ ........ ................. 28
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Language ..................................................................... ........ .......................................... 28
Sleep ................................................................... ........ ........ ........ ........ ......................... 28
Watch Settings.. .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... 29
Reminder ....................................................... ........ ........ ........ ........ ........ ........ ........ ........ 29
Event ................................................... ........ ........ .......................................................... 29
Alarm ............................................... ........ ........ ........ ........ ........ ..................................... 29
Time ..................................................... ..................................................................... .... 30
Date ...... ........ ..................................................................... ........ ........ ........ ........ ........ ... 30
Personalize the Running Computer Display during Training ..... .... ........... .... .... ........... .... .... ........... .... 30
Shortcut Button (Quick Menu) ..... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .. 31
8. TRAINING PROGRAM .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . ... 32
View Program .. ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... .... 32
Perform Programmed Exercise ........ .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .. 33
Start training ............................................................. ........ ........ ........ ........ ........ ........ ...... 33
Exercise with Phases ............................................................. ........ ........ ........ ........ ........ .... 33
Views during the exercise ................................................................................................. .. 33
Functions During Exercise .............. ........ ........ ........ ........ ........ ........ .................................... 34
Lap Menu .............. ........ ........ ........ ........ ........ ........ ......................................................... 34
9. TESTS.... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ......... 35
Polar Fitness TestTM..... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ..... 35
Before the Test ............................................................... ........ ........ ........ ........ ................. 35
Performing the Test....................................................... ........ ........ ........ ........ ........ ........ .... 36
After the Test ........ ........ ........ ..................................................................... ........ ........ ..... 36
Polar OwnOptimizerTM .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ....... 38
General ...... ........ ........ ........ ........ ........ ........ ........ ............................................................ 38
Before the Test......................................................... ........ ........ ........................................ 38
Performing the Test....................................................... ........ ........ ........ ........ ........ ........ .... 38
After the Test ........ ........ ........ ..................................................................... ........ ........ ..... 39
10.BACKGROUND INFORMATION ...... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .. 42
Polar sport zones ..... .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ......... 42
OwnZone Training .... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ......... 43
Maximum Heart Rate ...... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ....... 43
Heart Rate Value in a Sitting Position .. .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... .......... 44
Polar Running Index.... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... 44
Polar Article Library.... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... 46
11.CUSTOMER SERVICE INFORMATION ....... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... .... 47
Care and Maintenance.... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........ 47
Caring of Your Product ..................................................... ........ ........ ........ .......................... 47
Service ............................................. ........ ..................................................................... . 47
Changing Batteries............ ........ ........ ........ ........ ........ ........ ................................................ 47
Precautions... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ... 47
Interference During Exercise ............................................................. ........ ........ ........ ........ . 47
Minimizing Risks When Exercising............................ ........ ........ ........ .................................... 48
Technical Specifications .... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... 49
Frequently Asked Questions..... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... . 50
Limited International Polar Guarantee ..... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ....... 52
Polar Disclaimer ..... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... .......... 53
INDEX ..... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... .... 54
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1. INTRODUCTION
Congratulations! You have purchased a complete training system to tailor-fit your training needs. This user
manual includes complete instructions on getting the most of your running computer.
The latest version of this user manual can be downloaded at http://www.polar.fi/support. For video
tutorials, go to http://www.polar.fi/en/support/video_tutorials.
4 Introduction
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2. RUNNING COMPUTER PARTS
1. Polar RS400/RS800 Running Computer: The running computer displays and records your heart rate and
other exercise data during exercise.
2. Polar WearLink® 31 transmitter (Polar RS400) or Polar WearLink® W.I.N.D. transmitter (Polar RS800):
The transmitter sends the heart rate signal to the running computer. The transmitter consists of a
connector and a strap.
3. Polar S1 foot podTM(Polar RS400): The sensor transmits the running speed/pace and distance
measurements to your running computer.
4. Polar s3 stride sensorTMW.I.N.D. (Polar RS800): The sensor transmits the running speed/pace and
distance measurements to your running computer. The sensor also measures your running cadence and
stride length.
5. CD-ROM: The CD includes Polar ProTrainer 5TMand a complete user manual to help you make the most
out of your running computer.
Running Computer Parts 5
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3. GETTING STARTED
Basic Settings
Before exercising with your running computer, customize the basic settings. Enter as accurate data as
possible to ensure correct performance feedback based on your personal metrics.
To a djus t th e d a ta, us e UP, DOWN and accept with OK.ThevaluesscrollfasterifyoupressandholdUP
or DOWN.
1. To activate your running computer, press OK twice.
2. Welcome to Polar Running World! is displayed. Press OK.
3. Language: Select English, Deutsch, Español or Français.
4. Start with basic settings is displayed. Press OK.
5. Time: Select either 12h or 24h. With 12h, select AM or PM. Set the local time.
6. Date: Set today’s date, dd=day, mm=month, yy=year.
7. Units: Select metric (kg/cm/km) or imperial (lb/ft/mi) units.
8. Weight: Enter your weight. To change units, press and hold LIGHT.
9. Height: Enter your height. If you use imperial units, first set feet (ft) then inches (in).
10. Birthday: Enter your date of birth, dd=day, mm=month, yy=year.
11. Sex: Select Male or Female.
12. Settings OK? is displayed. Select Yes: Settings are accepted and saved. The running computer displays
time of day. Select No if settings are incorrect and need to be changed. Press STOP to return to the data
you want to change.
6 Getting Started
Menu Structure
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Getting Started 7
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4. PREPARE FOR TRAINING
Wear the Transmitter
Wear the transmitter to measure heart rate.
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 connector's letter L to the word LEFT on the strap and
snap the fastener. Adjust the strap length to fit snugly and comfortably. Secure the strap around your
chest, just below the chest muscles, and snap the second fastener.
3. Check that the wet electrode areas are firmly against your skin and that the Polar logo of the connector is
in a central, upright position.
4. To detach the connector from the strap, apply pressure with your thumb and forefinger and turn your
hand as indicated in the picture.
The Polar WearLink transmitter can be used with specific apparel that has built-in soft textile electrodes. Wet the
electrode areas of the apparel. Clip the connector of the transmitter straight onto the apparel without the strap so
that connector’s Polar logo is in an upright position.
8 Prepare For Training
Position the Polar S1 Foot Pod
Install Foot Pod Battery
Before using the foot pod* for the first time, insert the battery (included in the product package).
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1. Undo the flap and detach the foot pod from the fork.
2. Remove the black top cover by lifting it with the front edge of the fork (see picture 1).
3. Open the battery cover carefully. Pull out the battery case (see picture 2). Insert the battery (AAA) inside
the battery case.
4. Insert the battery case back inside the cover. Make sure that the case slides into the sensor grooves. Be
careful not to touch the switch on the foot pod* while sliding the battery case.
5. Make sure the sealing ring is in the groove, to ensure water resistance. Close the battery cover and place
the black top cover on the foot pod. Make sure it is secured.
6. The green light should start to flash after you press and hold the red button on the foot pod. Press and
hold the red button again to turn the foot pod off.
7. The battery should be properly disposed of according to local regulations.
Attach Foot Pod on Shoe
To m easu r e spee d / pac e an d di sta n c e a c cur a t ely, ma k e s u re t he f oot po d is co rre c t ly p osi t i oned .
1. Undo the flap and detach the foot pod from the fork.
2. Loosen your shoelaces and place the fork underneath them, on top of the tongue of the 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 end.
Fasten the flap. Make sure the foot pod does not move and is aligned with your foot. The more secure the
sensor, the more accurately speed and distance are measured.
4. Turn the foot pod on before exercising. Press and hold the red button on the foot pod until the green light
starts flashing.
5. After exercising, turn the foot pod off by pressing and holding the red button until the green light
switches off.
Optional calibration of the foot pod can improve the accuracy of speed, pace and distance measurements. For
further information, see Calibrate the Foot Pod.
Prepare For Training 9
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*Optional S1 foot pod required.
Calibrate the Foot Pod
Optional calibration of the foot pod improves accuracy of speed, pace, and distance* measurements. It is
recommended that you calibrate the foot pod before using it for the first time, if there are significant
changes in your running style, or if the position of the foot pod on the shoe is dramatically changed (e.g. if
you have new running shoes). You can calibrate the foot pod by running a known distance, or by setting
the calibration factor manually.
Calibrate Foot Pod by Running a Distance (on-the-fly calibration)
You can c alibrat e t he foot pod a t a ny phas e o f y our exe rcise with lap distance correct ion, provid ed you are
not exercising with distance-based targets. Just run a known distance, preferably more than 1000 meters.
Make sure the foot pod function in the running computer is on:
Select Settings > Features > Footpod
In the time mode press OK twice, then start running.
You can c alibrat e t he foot pod d urin g a ny lap of the run. When you a re in a s tart ing point of a k nown lap
distance, press OK and start running. When you have run the whole lap distance, calibrate by choosing
either alternative:
1. Stop running, stand still, and press and hold LIGHT to go to Settings. Or,
2. Stop running, stand still, and press STOP once. Select Settings.
Select Calibrate > Correct lap > Set true lap distance.Fixthedisplayedlapdistancewiththedistance
you just run, and press OK.
Calibration complete and the factor are displayed. The foot pod is now calibrated and ready for action.
Set Calibration Factor Manually
The calibration factor is calculated as a ratio of the actual distance to the uncalibrated distance. Example:
you run 1200m, the running computer shows a distance of 1180m, the calibration factor is 1.000. To
calculate the new calibration factor as follows: 1.000*1200/1180 = 1.017. The measuring range for the
factor is 0.500-1.500.
There are four options for setting the calibration factor:
1. Before exercise.
10 Prepare For Training
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Select Settings > Features > Footpod > Calibrate.
Set the Calibration factor and press OK.Thefootpodisnowcalibrated.
2. After starting heart rate measurement and before exercise recording.
In the time mode, select OK > Settings > Footpod > Calibrate.
Set the Calibration factor and press OK.Thefootpodisnowcalibrated,andyoucanstartexercise
recording by pressing OK.
3. During exercise by pausing exercise recording.
Start exercising by pressing OK twice in the time display. Press STOP once and the exercise recording is
paused.
Select Settings > Calibrate > Set factor .
Set the Calibration factor and press OK.Thefootpodisnowcalibrated.Continueexerciserecordingby
pressing OK.
4. During exercise without pausing exercise recording.
Start exercising by pressing OK twice in the time display. Press and hold LIGHT to get to Settings.
Select Calibrate > Set factor .
Set the Calibration factor and press OK.Thefootpodisnowcalibrated.Continuerunning.
If message Footpod calibration failed is displayed the foot pod has not been calibrated and you need to try
again.
*Optional S1 foot pod required.
Plan Your Training
Exercise Types
You can u tilize the instal led rea dy-m ade exerci ses or cre ate new ones on your runnin g c omputer. You can
also create more versatile exercises and transfer them to your running computer by using Polar ProTrainer
5.
Select Settings > Exercise
The Exercise menu shows a list of exercises. Navigate through the options with UP or DOWN and view the
exercise by pressing OK.
• Free: Free exercise with no preset settings.
• Basic: Basic training with moderate intensity. Duration around 45 min.
• Interval: Basic interval training. Exercise starts with a 15-minute warm-up, followed by a 1km interval
and a 3-minute recovery period, repeated 5 times. The session ends with a 15-minute cool-down.
Prepare For Training 11
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• OwnZone: Basic OwnZone-based exercise with moderate intensity. Suggested duration 45 minutes. The
running computer is able to determine your individual aerobic (cardiovascular) heart rate zone
automatically. This is called OwnZone. For further information, see Determine Your OwnZone (page 18).
Additional background information can be found in OwnZone Training (page 43).
• Add new: Create and save your own basic exercise. You can store a total of 10 exercises + 1 Free exercise
in your running computer.
After selecting the exercise, the following options are displayed. Select the desired option and press OK.
• Select the exercise as a default exercise. The next time you train, your running computer will offer this
exercise as a default.
• View the exercise settings. Scroll UP or DOWN to view:
1. Basic exercise with 1-3 exercise zones: target heart rate or speed/pace* limits for each zone,
timer/distance* for the zone, or
2. Exercise created with the software: name, description, target exercise time. (Press and hold LIGHT to
view the exercise phases and chosen sport profile.)
• Edit Basic or OwnZone exercise to fit your needs. You can also edit exercise created with the running
computer. For further information, see Create New Exercises. If you have created exercise with the
software that includes phases, you cannot edit them with the running computer.
• Rename Basic, Interval or other exercise created with the running computer.
• Default - Return to default settings of Basic, Interval or OwnZone exercise.
• Delete exercise you have created using the running computer or the software.
Create New Exercises
Create a New Exercise with Zones
Create your own exercises with the running computer. You can create more diversified exercises by using
Polar ProTrainer 5. For further information, see software help.
Select Settings > Exercises > Add new
1. Set the Number of zones for the exercise (0-3) and press OK. For 0 zones, go to section Create a new
exercise without zones.
2. Choose Zone type:
A. heart rate zones
B. speed/pace* zones
Press OK.Continueaccordingtoyourchoice.
A. For heart rate zones, select sport zones, or manual heart rate zones. Press OK.
• Sport zone: Select one of the sport zones (e.g. Z1: 50-59%) for your exercise. Press OK.
Polar sport zones are heart rate intensity areas expressed as percentages of your maximum heart rate. Five
different sport zones are set in the running computer as a default: very light (50-59% HR
(60-69% HR
Default HR
your predicted maximum heart rate (HR
), moderate (70-79% HR
max
value is usually age-based, but if you know your aerobic and anaerobic thresholds, have had
max
), hard (80-89% HR
max
-p) measured in a Polar Fitness TestTM,testedyourmaximum
max
), and maximum (90-99% HR
max
heart rate yourself or in a lab, then you can define sport zones to better suit your training needs.
• Manual: Set the high and low zone limits as bpm or HR% / HRR% and press OK.
max
), light
max
).
Continue to step 3.
B. If you selected speed/pace* zones, set the high and low zone limits. Press OK.
Continue to step 3.
3. Set Zone guide to change zone after a specified time or distance*. During your workout, the running
computer will alert you when changing zones.
12 Prepare For Training
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• Timers: Set timer for the zone (minutes and seconds) and press OK. Or
• Distances*: Set distance for the zone and press OK. Or
• Off: Set timers and distances* off and press OK.
Once you have defined the first zone, Zone 1 OK is displayed. For more than 1 exercise zone, repeat steps
2and3untilallzonesaredefined.
When the exercise is ready, New exercise added is displayed. The new exercise (NewExe)isstoredinthe
Exercises menu, where you can select it during your next workout. Rename the exercise by selecting
Rename from the list.
Create a New Exercise without Zones
If you create a new exercise without zones, you can use timers or distances* to guide your training.
Select Settings > Exercises > Add new .
1. Number of zones: Set the number of zones to 0.
2. Guide type: Choose to sound a timer during workout (reminding you to drink, for example), or set a
distance* (for following lap times without recording them).
Time r s
• Number of timers : Choose the number of timers (1-3) for the session. Press OK.
• Timer 1: Define minutes and seconds for the timer and press OK. Or
Distances*
• Number of distances: Choose the number of distances (1-3) for the session. Press OK.
• Distance 1: Enter the distance(s) and press OK.
Repeat step 2 until you have defined timers or distances*. When the exercise is ready, New exercise
added is displayed. The new exercise (NewExe)isstoredintheExercises menu, where you can select it
during your next workout. Rename the exercise by selecting Rename from the list.
*Optional S1 foot pod required.
Prepare For Training 13
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5. TRAINING
Start Training
Wear the transmitter and foot pod* as instructed. Make sure the foot pod is on, and that you have
activated the foot pod in your running computer (Settings > Features > Footpod).
1. Start heart rate measurement by pressing OK.
2. Within 15 seconds, your heart rate appears on the display. Stand still and wait until the running
computer finds the foot pod signal (runner symbol stops flashing). To quick-change exercise type, press
and hold UP. To quick-change shoes, press and hold DOWN.
3. Start exercising by pressing OK.
Alternatively, select Settings to change or view different settings before exercise. For further information
on all the settings available, see ???.
The Settings menu lists the following options:
• Exercise: Select an exercise type or view exercise settings.
Exercise:SelectFree, Basic, Interval,orOwnZone.(Ifyouhavecreatednewexercises,thesewillbe
listed, as well.)
Select:Setadefaultexercisetobeperformedatonce,or
View:Viewexercisesettings.
• Rec.rate: Set the recording rate.
• TZ Alarm: Switch target zone alarm sounds on or off.
• HR view: Choose to view heart rate in beats per minute (bpm) or as a percentage of maximum heart rate
(HR%).
• HeartTouch: Define HeartTouchTMfunction.
• Shoes: Select the shoes to keep track of usage.
• Speed view: Choose to view speed* in kilometers or miles per hour (km/h or mph), or in minutes per
kilometer or mile (min/km or min/mi).
• Footpod: Switch the foot pod* function on or off.
• A.Lap: Switch the automatic lap function on or off.
• Display: Modify the display (for further information, see Personalize the Running Computer Display
during Training (page 30)).
If the following message is displayed: (Exercise name) requires footpod. Turn footpod on?,yourexercise
requires a foot pod to display speed/pace and distance* data (e.g. you have defined speed/pace* zones for the
exercise). Select Yes to turn the foot pod function on, and make sure you wear the foot pod as instructed. If
Exercise displays updated is displayed, speed/pace and distance* data will be shown during exercise.
*Optional S1 foot pod required.
Information on the Display
When exercising, the information that appears on the display will depend on your settings. Scroll the
displays UP or DOWN.Thenameofthedisplay,indicatingtheinfoshownonthelowerrow,appearsfora
few seconds.
Default displays while exercising:
14 Training
Heart rate view
Speed*/Pace*/Calories
Stopwatch
Heart rate
Stopwatch view
Calories
Speed/pace/ Time
Stopwatch
Lap time view
Zone pointer
Heart rate
Lap time
Speed/pace view
Target zon e
Distance*
Speed/pace
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Distance view
Countdown timer
Zone pointer
Distance
Exercise created with Polar ProTrainer 5
If you have downloaded a program from the software, you can see the details of your
exercise session on a separate display. For further information, see Perform
Programmed Exercise (page 33).Youcannotmodifythisdisplayusingthe
running computer.
For further information on personalizing any view, see Personalize the Running Computer Display during
Trai n i ng ( pag e 30).
*Optional S1 foot pod required.
Symbols on the Display
Text on the display Symbol Explanation
Time of day
Countd. time or Countd. distance
Time o f d ay
Countdown timer or distance
Lap time
Lap distance*
Stopwatch
Heart rate
Lap number and lap time
Lap number and lap distance
Total dura tion of the exe rcise so fa r
Current heart rate
Training 15
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Text on the display Symbol Explanation
Calories
Distance*
Speed/pace*
Zone pointer (heart rate) Target zon e in dica tor with a hear t
Expended calories
Distance run so far
Current speed/pace
symbol that moves left and right inside
the zone limits. If the heart symbol is
not visible and/or an alarm sounds, your
heart rate is outside the target zone.
Zone pointer (speed/pace) Target zon e in dica tor with a symb ol that
moves left or right according to your
speed/pace. If the symbol is not visible
and/or an alarm sounds, your
speed/pace is outside the target zone.
Zone pointer (Polar sport zones) Target zon e in dica tor with a hear t
symbol that moves left or right on the
sport zone scale according to your heart
rate. For further information on setting
asportzoneseeButtonFunctions
During Exercise.
Target zone Agraphshowingyouractualheartrate
compared to the set heart rate zones.
*Optional S1 foot pod required.
Button Functions During Exercise
Take a Lap
Press OK to record a lap. The display will show:
Lap number
Average heart rate of the lap
Lap time
If the foot pod* is activated, the following will also appear:
Lap number
Lap distance
Average speed/pace of the lap
Lock a Zone
When training without preset target zones, you can lock your heart rate to the current sport zone. This way,
if you haven’t had time to define preset target zones prior to exercise, you can set a target zone on the go
during a session.
To l ock/ u n loc k th e zone , pr e ss and ho l d OK.
During programmed exercises: Press and hold OK and select Lock zone/Unlock zone from the Lap menu.
If, for example, you are running with a heart rate of 130 bpm which is 75% of your maximum heart rate,
and matches sport zone 3, you can press and hold OK to lock your heart rate into this zone. Sport zone3
Locked 70%-79% is displayed. An alarm sounds if you are below or above the sport zone (if the target zone
16 Training
ENGLISH
alarm function is on). Unlock the sport zone by pressing and holding OK again: Sport zone3 Unlocked is
displayed.
Using the software, you can also base ZoneLock on your speed/pace*. For further information, see software
help.
Zoom the Display
Press and hold UP to zoom into the upper row, and DOWN to zoom into the middle row. Return to the
normal display by pressing and holding the buttons again.
Illuminate the Display (Night mode on)
To i llum i n ate yo u r disp l a y, p res s LIGHT during the exercise. Night mode is turned on, and the display
illuminates automatically when any button is pressed or exercise phase is changed.
View Settings Menu
Press and hold LIGHT > Settings
The Settings menu is displayed when pressing and holding LIGHT.Inthesettingsmenuyoucanchange
certain settings without pausing the exercise recording. The contents of this menu vary according to the
exercise type. For further information, see ???.
• Prev. phase: View summary information of the previous phase or repetition (displayed when an exercise
with phases is created in the software).
• Keylock: Lock/unlock buttons to prevent accidental button presses.
• TZ Alarm: Turn target zone alarm sound on/off.
• Change zone: Switch target zones (displayed when you have defined multiple target zones, except when an
exercise with phases is created with the software).
• HR view: Select how to view your heart rate.
• HeartTouch: Select the HeartTouch function to view data during exercise without pressing buttons, by
bringing the running computer near the Polar logo on the transmitter.
• Calibrate: Calibrate foot pod* (not displayed if footpod* is off).
• A.Lap*: Activate/deactivate automatic lap.
Once you have changed the settings, the running computer will return to exercise mode.
Pause Exercise
Pause exercise recording by pressing STOP.
In pause mode you can:
• Continue: Continue exercise recording.
• Exit: Stop exercise recording (or press STOP).
• Summary: View a summary of the exercise so far. The following summary information is displayed:
calories, distance*, exercise time, maximum heart rate, minimum heart rate, average heart rate, maximum
speed/pace* and average speed/pace*.
• Settings: You can change the same settings in pause mode as during exercise except display
personalization which can only be done in pause mode with the running computer.
• Reset: Delete recorded exercise information. Confirm with OK and press OK again to restart recording.
• Free mode: Change your exercise profile to free exercise type. This does not delete the exercise you have
performed, but will continue the exercise without settings. If you switch to Free mode, you can restart the
original exercise by pausing the exercise again, and choosing Restart P1.
*Optional S1 foot pod required.
Training 17
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Determine Your OwnZone
For background information on Polar OwnZone®, see OwnZone Training (page 43).
Find your OwnZone in 1-5 minutes during a warm-up period by walking and jogging. You should start
exercising gently at a light intensity and gradually increase intensity to raise your heart rate.
Redefine your OwnZone:
• When changing exercise environment or exercise mode.
• When taking up exercise after more than a week’s break.
• If you are not 100 percent sure of your physical or mental state – for example, if you are not recovered
from previous training, not feeling well, or are stressed.
• After changing user settings.
Before you start to determine your OwnZone, make sure that:
• Your user settings are correct.
• You select the OwnZone exercise. Every time you start the OwnZone exercise, the running computer will
automatically determine your OwnZone.
1. Wear the transmitter and foot pod* as instructed. Start measurement by pressing OK twice.
2. When your exercise starts, OZ is displayed and OwnZone determination begins.
Determination of your OwnZone happens in five stages. After each stage, you will hear a beep (if the
sound settings are on) indicating the end of the stage.
OZ > Walk at a slow pace for 1 min. Keep your heart rate below 100 bpm / 50% HR
during this first
max
stage.
OZ >> Walk at a normal pace for 1 min. Slowly increase your heart rate by 10-20 bpm / 5% HR
OZ >>> Walk at a brisk pace for 1 min. Increase your heart rate by 10-20 bpm / 5% HR
OZ >>>> Jog at a slow pace for 1 min. Increase your heart rate by 10-20 bpm / 5% HR
OZ >>>>> Jog at a brisk pace or run for 1 min. Increase your heart rate by approximately 10 bpm/ 5 %
max
max
.
.
max
.
HRmax.
3. At some point during the session, you will hear two consecutive beeps. This means your OwnZone has
been determined.
4. If determination was successful, OwnZone Updated and the zone are displayed. The zone is displayed in
beats per minute (bpm) or as a percentage of maximum heart rate (HR%), depending on your settings.
5. If OwnZone determination was not successful, your previously determined OwnZone will be used and
OwnZone Limits is displayed. If OwnZone has not previously been recorded, age-based limits are
automatically applied.
You can n ow continu e w ith you r e xerc ise. T ry to keep insi de the given heart rate zone to maxi mize exerci se
benefits.
Alternatively, to skip OwnZone determination and use the previously determined OwnZone, press OK at
any phase of the process.
The elapsed time used for OwnZone determination is included in your exercise recording time.
*Optional S1 foot pod required.
18 Training
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6. AFTER TRAINING
Stop Recording
Pause exercise recording by pressing STOP.Tostoprecordingcompletely,press STOP again.
Care for your transmitter after exercise. Detach the connector from the strap after use. Keep the
transmitter dry and clean. For complete care and maintenance instructions, see Care and Maintenance
(page 47).
Analyze Exercise Results
To v iew ba s i c d a ta o n y o ur p erf o r manc e , see File on your running computer. For deeper analysis, transfer
the data to Polar ProTrainer 5. The software offers you different options to analyze data with.
The running computer and software are connected via IrDA. First, open the software. Then, select Connect
from your running computer and place the wrist unit in front of the infrared window on the computer. For
complete instructions on transferring data, see software help.
Select File for the following options:
• Exercise log lists a maximum of 99 exercise files.
• Weekly includes summaries of the past 16 weeks.
• Totals shows cumulative exercise information.
• In the Delete menu, you can delete exercise files.
Exercise Log
Select File > Exercise log
You can v iew detail ed info rmat ion on your exer cise sessio ns in the Exercise log.Thefollowinginfowill
appear:
• Exercise name.
• A graphic bar representing an exercise session. The height of the bar indicates exercise duration. This
shows the variation of your sessions in graphical format.
• Date when you performed the exercise.
The information that can be viewed (a-d below) depends on the exercise type and settings (e.g. if your
exercise does not include phases, phase information will not be seen).
Scroll the exercise bars with UP or DOWN and press OK to view:
a. Basic
Select File > Exercise log > Basic
After Training 19
ENGLISH
b. Sport zones
Select File > Exercise log > Sport zones
c. Phases
Select File > Exercise log > Phases
d. Laps
Select File > Exercise log > Laps
a. Basic
Select File > Exercise log > Basic
Name of exercise
Starting time
Distance*
Duration
Press OK and scroll with UP or DOWN to view:
Heart rate in beats per minute (bpm), alternating with a percentage of your
maximum heart rate (%).
Maximum heart rate
Minimum heart rate
Average heart rate
Target zones (HR / speed / pace) ,alternatingzone1,zone2,andzone3.
Upper limit
Lower limit
Time in, above, and below zone 1/2/3 (phase name displayed in programmed
exercise).
Time a bove zon e
Time b elow zon e
Time i n z one
Speed/pace
Maximum speed/pace
Average speed/pace
Distance*
Press and hold LIGHT to switch speed/pace.
20 After Training
ENGLISH
Calories expended during exercise.
Energy expenditure indicates overall exertion during exercise.
Running Index
To get a Runn ing Index v alue, th ere are req uirements yo ur e xerc ise has to fulf il. For
further information, see Polar Running Index (page 44).
Press STOP to return to the basic information view.
Additional Basic Information
Select File > Exercise log > Basic
To a dd y our ow n ex e rci s e in for m a tion or de l ete th e ex e rci s e fr om File,pressandholdLIGHT in basic
information view.
• Rank: Give a grade to your exercise.
• Feeling: Evaluate your subjective feeling during the exercise.
• Temperat. : Set the temperature with UP or DOWN.
• Distance: If you accidentally set the wrong shoes for your exercise, and distance data has therefore been
assigned to the wrong shoes, you can enter the correct shoes and recorded distance here. Select the shoes
you were using during exercise, then enter the distance. The distance is updated for the selected shoes,
and in total and weekly distance logs. You can also enter the distance here, if you were exercising without
a foot pod*. Select Other to record distance that you do not want to assign to shoes 1 or 2.
b. Sport Zones
Select File > Exercise log > Sport zones
In the basic information view, press DOWN to see Sport zones information.
Press OK and scroll UP or DOWN to view time spent in each sport zone. Here, the variation of your
sessions is presented in graphical format.
Press STOP to return to the Sport zones information view.
c. Phases
Select File > Exercise log > Phases
After Training 21
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The Phases menu is displayed only if the exercise is created with the software, and includes phases.
In the Sport zones information view, press DOWN to view Phases information. You can view each phase
separately.
Scroll data of an individual phase by pressing OK.ComparephasesbypressingUP or DOWN.
Time
Phase name
Split time
Duration of current phase
Heart rate in beats per minute (bpm), alternating with a percentage of maximum
heart rate (%).
Maximum heart rate
Average heart rate
Increased HR / Recovery HR / HR differ.
The difference between heart rate at the beginning and end of the phase. Current
heart rate in beats per minute (bpm), alternating with a percentage of your maximum
heart rate (%).
Increased HR: If heart rate was lower at the beginning of the phase than it was at
the end, the running computer will show the difference in heart rate (heart rate at the
end minus heart rate at the beginning). During the working phase, the running
computer will show the increased heart rate value.
Recovery HR: If the heart rate was higher at the beginning of the phase than it was
at the end, the running computer will show the difference in heart rate (heart rate at
the beginning minus heart rate at the end). During the recovery phase, the running
computer will show the recovery heart rate value.
HR differ: If the heart rate value was the same at the beginning and end of the
phase, the running computer will show an HR difference value of 0.
Speed/pace*
Maximum speed/pace
Average speed/pace
Distance*
Split distance
Distance of current phase
Press STOP to return to the Phases information view.
d. Laps
Select File > Exercise log > Laps
In the Phases information view, see Laps information by pressing DOWN.Lapsinformationisshownonlyif
there is more than one lap in the memory.
22 After Training
Number of recorded laps
Average lap time
Best (fastest) lap number alternating with its time
The last lap is never shown as the best lap, even if it is the fastest lap. If you are in a running event and wish to
include your last lap, press OK on the finishing line instead of STOP. This way, the last actual lap is included in the
calculation for best lap. You can then stop recording after the finishing line.
Scroll the different information of an individual lap by pressing OK.
Compare information on different laps by pressing UP or DOWN.
For easy view of lap information, transfer the files to the software.
Time
Split time
Lap time
ENGLISH
Heart rate in beats per minute (bpm) alternating with percentage of maximum
heart rate (%).
Maximum heart rate
Average heart rate
End heart rate of lap
Speed/Pace*
Average speed/pace
End speed/pace of lap
Press and hold LIGHT to switch speed/pace.
Distance*
Split distance
Lap distance
Press STOP to return to Laps information view.
Weekly Summary
Select File > Weekly
In Weekly summary, you can view the accumulated data on 16 weeks of exercise. The bar on the far right
named This week displays exercise summary for the current week. The previous bars are dated the Sunday
of the week in question. Scroll the displayed weeks with UP or DOWN,andviewtotalexercisedurationon
the lower row.
After Training 23
ENGLISH
Select the week with OK to see the week’s total calories, distance,* and exercise time. Press DOWN to see
week’s sport zones.
To s ee t ime sp e n t i n ea ch s por t zo n e, p res s OK and scroll the sport zones UP or DOWN.
Totals
Select File > Totals
Totals includes cumulative information recorded during training sessions since the last reset. Use the
Tota l va l ues fi l e as a se aso n a l o r mo nth l y co unt e r of tr ain i n g d a ta. Th e va lues ar e up dat e d au tom a t ical l y
when exercise recording is stopped.
Use UP or DOWN to scroll through the following information:
• Shoes 1 distance*
• Shoes 2 distance*
• Total distance*
• Total duration
• Total calories
• Total exercise count
• Reset totals
To r eset to t al v alue s
Select File > Totals > Reset totals
Select the value you wish to reset from the menu and confirm with OK.ToconfirmresettingselectYes.
The deleted information cannot be retrieved. Select No to return to the Reset menu.
Delete Files
Select File > Delete > Totals
In Delete,youcandeletepreviousexercisesonebyone,allexercisesatthesametime,ortotalvalues.
Scroll through the following information with UP or DOWN:
• Exercise: Select a single exercise to delete.
• All exerc. : Delete all exercise from the memory with one button press.
• Totals: Delete the total values one by one or all totals at the same time.
Confirm by selecting Yes.
*Optional S1 foot pod required.
24 After Training
ENGLISH
7. SETTINGS
Feature Settings
Foot Pod*
The running computer offers you the option of measuring speed/pace and distance data with a foot pod*.
Change the settings of your foot pod* in the Footpod menu.
Switch the speed and distance function on or off
Select Settings > Features > Footpod > On/Off
Calibrate the foot pod
Select Settings > Features > Footpod > Calibrate
For further information, see Calibrate the Foot Pod (page 10).
Recording Rate
Select Settings > Features > Rec.rate > 1 / 5 / 15 / 60 sec
The running computer can store your heart rate, speed/pace,* and altitude in 1, 5, 15 or 60 second
intervals. A longer interval gives you more recording time, while a shorter interval allows you to record
more heart and other data. This enables accurate data analysis using the software.
Ashorterrecordingrateconsumesthememoryoftherunningcomputermorerapidly.Theremaining
recording time is displayed on the lower row when setting the rate. Default recording rate is 5 seconds.
When less than 30 minutes of maximum recording time is left, the recording rate changes automatically to
longer recording time (1s > 5s > 15s > 60s). This will maximize the time to record exercise data. When
the session ends, the current recording rate remains as default.
The following table shows the maximum recording times for each recording rate. Note that recording rate
might change when there is less than 30 minutes of recording time left.
Speed/Pace Recording Rate 1 s Recording Rate 5s Recording Rate 15s Recording Rate
60s
Off 31h 30min 158h** 474h** 1899 h**
On 7h 50min 39h 30min 94h 50min 379h**
** This is a sum of 2 or more exercises; maximum duration of a single exercise is 99 h 59 min 59 s. The
maximum recording time can be shorter, if you record a large number of short exercises.
The durations in the table are estimates. For RR data, maximum recording time depends on heart rate and
variation of heart rate. If you record laps in your exercise, and/or if you have created an exercise that includes
phases with the software, the maximum recording time will decrease.
Recording doesn't automatically stop when the memory becomes full. Therefore, exercise time may be
longer than recording time.
Shoes
Select shoes for your exercise
Settings 25
ENGLISH
Select Settings > Features > Shoes 1 / Shoes 2
To f ollo w an d c o mpar e th e u s age of di f f ere n t sh oes , th e ru nni n g co mpu t e r c a n s t ore th e ru nnin g di stan c e *
for different pairs.
Rename your shoes
Select Settings > Features > Shoes 1 / Shoes 2 > Rename
Type th e na me w ith UP, DOWN and OK.
Using Other Shoes
Select Settings > Features > Shoes > Other
Running distances are only accumulated in the Total and Weekly distance files, and not assigned to a
specific shoe.
When starting an exercise recording, you can easily change the shoe selection. In time mode, press OK and press
and hold DOWN.Thenumberinthelowerrighthandcornerofthedisplayindicatestheshoeselection.
Speed View*
Select Settings > Features > Speed view > km/h (mph) or min/km (min/mi)
Automatic Lap Recording*
Set the automatic lap recording
Select Settings > Features > A.Lap > On > set the lap distance
The running computer will automatically record laps. Choose Off to deactivate.
Using the HeartTouch Function
Setting the HeartTouch Function
Select Settings > Features > HeartTouch
HeartTouch enables you to view information during training without pressing buttons. By bringing the
running computer near the transmitter, your target heart rate zone will appear in the display. Options for
the HeartTouch function include:
• Show limits
• Take lap
• Change view
• Light
• Off
With HeartTouch, you can easily view exercise details that would normally require a button press, distracting you
from your training.
Heart Rate View
Define the way to display your heart rate
Select Settings > Features > HR view > HR / HR%
Sport Zones
Define the sport zones in the running computer
Select Settings > Features > Sport zones > Sport zone low limit
Set the lower limit of sport zone 1 by pressing UP or DOWN.ThenpressOK.Setthelowerlimitsofeach
sport zone in the same way. When setting the lower limit, the upper limit of the previous zone is set
26 Settings
ENGLISH
automatically.
Press and hold LIGHT to switch between sport zone views: HR% (percentage of maximum heart rate) or
BPM (beats per minute).
You can chan ge se tting s eas ily b y usi ng the software . For further inform ation , see soft ware help.
*Optional S1 foot pod required.
User Settings
Set accurate user information in the running computer to receive the correct feedback on your
performance.
To s et u ser in f o rmat i o n i n the ru n n ing co m p uter
Select Settings > User
• Weight: To change units, press and hold LIGHT
• Height: To change units, press and hold LIGHT
• Birthday: dd=day, mm=month, yy=year
• Sex: Male/Female
• Activity: Top/High/Moderate/Low
• Heart Rate: HR
• VO2max: Maximal oxygen intake
Activity Level
max
, HR
sit
Activity level is an assessment of your level of long-term physical activity. Select the alternative that best
describes the overall amount and intensity of your physical activity during the past three months.
• Top: You participate in heavy physical exercise at least 5 times a week, or you exercise to improve
performance for competitive purposes.
• High: You participate at least 3 times a week in heavy physical exercise, e.g. you run 10-40 km/6-25
miles per week or spend 2-4 hours per week in comparable physical activity.
• Moderate: You participate regularly in recreational sports, e.g. you run 5-10 km or 3-6 miles per week or
spend 1/2-2 hours per week in comparable physical activity, or your work requires modest physical
activity.
• Low: You do not participate regularly in programmed recreational sport or heavy physical activity, e.g. you
walk only for pleasure or exercise hard enough to cause heavy breathing or perspiration only occasionally.
In the running computer, these values are used to calculate your energy expenditure.
Heart Rate: HR
HR
(Maximum heart rate): Your age-predicted HR
max
HR
manually if your maximum heart rate has been determined in a lab, or if you have tested your
max
max
,HR
sit
value (220 - age) is used as a default. Set your
max
maximum heart rate in the field yourself.
HR
(Heart rate value in a sitting position): Your age-predicted HR
sit
HR
value if you have determined it according to the instructions. For instructions, see Heart Rate Value
sit
value is used as a default. Set your
sit
in a Sitting Position (page 44).
Maximal Oxygen Intake: VO
VO
is your body’s maximum capacity for oxygen consumption during maximum exertion. The most
2max
accurate way of determining VO
2max
is to perform a maximal stress test in a laboratory. If you know your
2max
Settings 27
ENGLISH
exact clinically-tested VO
value, OwnIndex, by taking the Polar Fitness Test. For further information, see Polar Fitness Test.
If changes are made to the user settings, User settings updated is displayed.
,setthevalueintherunningcomputer.Otherwise,measureacomparable
2max
You can chan ge se tting s eas ily b y usi ng the software . For further inform ation , see soft ware help.
General Settings
Sound
To s et t he s ound le v el
Select Settings > General > Sound > Volume > On / Off
Volume settings control button sounds and activity sounds during exercise. This does not affect the watch
or target zone alarms (TZ Alarm).
To s et t he t arge t zo ne a lar m on / off
Select Settings > General > Sound > TZ Alarm > On / Off
The target zone alarm will go off, and the limits will flash when you are outside the target zone. If the
volume is turned off, but TZ Alarm is still on, the TZ Alarm will still function.
Keylock
Define keylock settings
Select Settings > General > Keylock > Manual / Automatic
Keylock prevents accidental button presses.
• Manual: Activate the manual keylock. To turn keylock on/off, press and hold LIGHT for at least one
second.
• Automatic: Keylock is activated in time mode when buttons have not been pressed for one minute.
Units
Set preferred units in the running computer
Select Settings > General > Units > kg/cm/km or lb/ft/mi
Language
Select language
Select Settings > General > Language > English / Deutsch / Español / Français
Sleep
Activate the sleep function
Select Settings > General > Sleep > Activate sleep mode? > Yes
Activating the sleep mode will help save the battery when the running computer is out of use for a long
period of time. The watch alarm will still function in sleep mode.
Awaken the running computer
Press any button > Turn display on? > Yes / No
28 Settings
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• Yes: the running computer is activated.
• No: the running computer returns to sleep mode.
You can chan ge se tting s eas ily b y usi ng the software . For further inform ation , see soft ware help.
Watch Settings
Reminder
Set a reminder to remind you of different tasks or exercises
Select Settings > Watch > Reminders > Add new
• Date: Enter the date of the task, dd=day, mm=month, yy=year.
• Reminder time: Enter the time for the task.
• Alarm: Set alarm to sound on time, or 10 min / 30 min / 1 hour before the task.
• Sound: Select alarm sound Silent / Beep / Normal.
• Repeat: Select reminder to repeat Once / Hourly / Daily / Weekly / Monthly / Yearly.
• Exercise: Select an exercise to link to the reminder. When the reminder goes off, the running computer
will present this exercise as default. Select NONE if you do not want to link the reminder to an exercise
session.
• Rename: To rename the reminder, select letters with UP or DOWN, and accept with OK.
You can p rogram sev en remi nder s i n t he running comput er.
See active reminders and modify them
Select Settings > Watch > Reminders
Select a reminder to view, edit, rename or delete.
Event
Set an event countdown in the running computer
Select Settings > Watch > Event
Event day:dd=day,mm=month.
Rename:Torenametheevent,selectletterswith UP or DOWN,andacceptwithOK.
Modify the event countdown
Select Settings > Watch > Event
You can v iew the event countd own, set a new date, rename or delete it.
In time mode, hide or view the event countdown again by pressing and holding UP.
Alarm
Set an alarm on your running computer
Settings 29
ENGLISH
Select Settings > Watch > Alarm > Off / Once / Mon-Fri / Daily
You can s et the alarm to go off once ever yday betwee n M onda y a nd Friday, or daily. Th e a larm sounds in
all modes except in exercise mode, and will do so for a minute unless you press STOP.Thewatchalarm
also functions in sleep mode. The alarm will sound even if you have turned the sound off in the General
settings.
To s nooz e th e a l arm an ex t r a 1 0 mi nut e s , p r ess UP or DOWN buttons or OK: Snooze is displayed and the
snooze time starts counting. To abort the snooze stage and alarm mode, press STOP.
If a battery symbol appears in the display, the alarm cannot be activated.
Time
Set time 1 in the running computer
Select Settings > Watch > Time 1 > 24h / 12h
Set time 2 in the running computer
Select Settings > Watch > Time 2
Set the time difference between time 1 and time 2 in hours.
Switch between time zones
Select Settings > Watch > Time zone > Time 1 / Time 2
Select a time zone
In time mode, change the time zone by pressing and holding DOWN.Number2onthelowerrightcorner
of the display indicates that Time 2 is in use.
Date
Set the date in the running computer
Select Settings > Watch > Date
dd=day, mm=month, yy=year
You can chan ge se tting s eas ily b y usi ng the software . For further inform ation , see soft ware help.
Personalize the Running Computer Display during Training
In time mode, select OK > Settings > Display > Edit
Personalize your running computer display to show the information you want to see, either by using the
running computer or the software. A programmed exercise downloaded from the software has its own
display that cannot be modified.
For further information on display symbols, see Information on the Display (page 14).
Select the display you want to change by pressing UP or DOWN,andpressOK.Settheinformationforthe
blinking upper row with UP or DOWN,andpressOK.Theinformationonthedisplaydependsonthe
features that are activated. For further information, see Feature Settings (page 25).
Repeat the same to change the middle and lower rows. Each display is named after the information shown
on the lower row. To return the default settings of the display, press and hold LIGHT when the rows are
blinking.
Activate Titles to view help texts while changing displays during exercise: In time mode, select OK >
Settings > Display > Titles
30 Settings
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