Polar RS400 User Manual

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Polar RS400 User Manual

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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

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

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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

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

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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

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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

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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

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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

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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

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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

(Maximum heart rate): Your age-predicted HR

max

manually if your maximum heart rate has been determined in a lab, or if you have tested your

max

,HR

sit

value (220 - age) is used as a default. Set your

max

maximum heart rate in the field yourself.

(Heart rate value in a sitting position): Your age-predicted HR

sit

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

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

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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

Shortcut Button (Quick Menu)

Some settings can be changed with a shortcut button in time mode.

Press and hold LIGHT > Quick menu

• Keylock

• Reminders

• Alarm

• Time zone

• Sleep

For further information, see ???.

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Settings 31

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8. TRAINING PROGRAM

View Program

You can c reate and dow nloa d a person aliz ed trainin g p rogr am to your runnin g c omputer by using Pol ar ProTrainer 5. This chapter includes the basic instructions on how to navigate and manage the program once you have downloaded it to your running computer. For further information on creating programmed exercises with the software, transferring them to your running computer, and analyzing your performance after training, see Polar ProTrainer 5 help.

After downloading the program, two special menus are created in your running computer where you can view your program and check your daily schedule. Scroll weeks, days, and exercises with UP or DOWN. Select week and day with OK.

View your weekly program

Select Program > Week view

The week view offers an overview of your weekly exercises. The white bar represents planned exercise time and the black bar represents performed exercise time. Weekly target exercise time is shown below the bars.

Press and hold LIGHT to view the following information on the week:

• Week info: Week name and description.

• Targets: Summary of targets for the week. Calories, distance,* and duration. Planned time for sport zones:

press OK and scroll between sport zones with UP or DOWN.

• Results: Summary of results for the week. Calories, distance,* and duration. Performed time in sport

zones: press OK and scroll between sport zones with UP or DOWN.

• Reminder: Set alarm (on time, 10 min, 30 min or 1 hour before the exercise) and define sound type

(Silent, Beep, Normal).

• Program off: Remove the program from your running computer.

View your daily program

Select Program > Week view > Day view

Select Today > Exercise view

32 Training Program

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The day view offers an overview of your daily exercises. The white bar represents planned exercise time and the black bar represents performed exercise time. Daily target exercise time is shown below the bars.

Press and hold LIGHT to view additional information on the day:

• Targets: Summary of targets for the day. Calories, distance,* and duration. Planned time for sport zones: press OK and scroll between sport zones with UP or DOWN.

• Results: Summary of results for the day. Calories, distance,* and duration. Performed time in sport zones: press OK and scroll between sport zones with UP or DOWN.

View your daily exercise

Select Program > Week view > Day view > Exercise view

The exercise view shows the following information: exercise name, description, and target duration.

Press and hold LIGHT to view following information:

• Targets: Summary of targets for the training session. Calories, distance* and duration Planned time for sport zones: press OK and scroll between sport zones with UP or DOWN.

• Phases: Summary of phases for the training session.

• Sport profile: View the name of chosen sport profile. For further information, see software help.

• Reminder: Set the reminder time.

*Optional S1 foot pod required.

Perform Programmed Exercise

Start training

If you have set a reminder, your running computer will remind you to train according to plan on the scheduled date. Check the planned exercise information by pressing OK when the reminder has gone off.

Start Daily Exercise

Select Today > Exercise view >PressOK >PressOK

Select Program > Week view > Day view > Exercise view >PressOK >PressOK

For further information on exercise recording, see Start Training (page 14). Your running computer will guide you through the session.

Exercise with Phases

Below is an example of an interval exercise, which is divided into four phases:

Warm up / P1: Run 10 minutes at a heart rate between 55-65% of maximum heart rate.

Interval / P2: Run 3 km at a pace between 3:30-4:00 min/km.

Recovery / P3: After 3 km let your heart rate drop to 120 bpm. Repeat phases 2 and 3 6 times each.

Cool down / P4: Run 10 minutes at a pace between 5:00-6:00 min/km.

Views during the exercise

During the exercise you will see the following display types:

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Every phase starts with a display showing: Phase name Zone type Zone limits Number of phase repeats left

During exercise the phase display shows: Countdown timer/distance*, countup timer, number of current phase Target zon e in gr aphical form at ( upda ted ever y 10 se cond s, s howi ng the last 8 minutes on the display) Heart rate Number of phase repeats left

Every phase ends with a phase-end display showing: Phase duration or distance* Heart rate difference (how much you have increased or decreased your heart rate during the phase) or average speed/pace Average heart rate Number of ended phase

After performing the programmed exercise, this display shows that the exercise is completed. The running computer enters Free exercise mode, and you can continue exercising without settings. The exercise is recorded and information is gathered to File until you stop the exercise.

For further information on how to plan sessions with the software, and then transfer them to your running computer, see software help.

Functions During Exercise

You can c hange the sam e s etti ngs in a prog rammed exe rcis e a s i n a ny othe r e xercise type. For furthe r information on different functions during exercise, see Button Functions During Exercise (page 16).

The programmed exercise uses the sport profile settings set in the software. If you change the running computer settings during exercise (e.g. calibration factor), the changes will only apply to the current exercise. Next time you start the same exercise, the running computer will use the sport profile settings defined in the software.

Lap Menu

To s ee t he l ap m enu du r i ng p rog r a mmed ex e rcis e , pres s an d h o ld O K. S cro l l be twe e n op tio n s wi th UP or DOWN and select with OK.Thecontentsofthelapmenudependonyourexercise.

• End phase: End current phase and move to the next phase in the exercise.

• Jump to: Move to any other phase in your exercise.

• Lock zone or Unlock zone: Lock your heart rate or speed/pace* to a certain sport zone if exercising without

preset target zones.

See Exercise Results

Select File > Exercise log

After completing a programmed exercise, your training data will be saved under File.Forfurther information, see Analyze Exercise Results (page 19).

*Optional S1 foot pod required.

34 Training Program

9. TESTS

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Polar Fitness Test

The Polar Fitness TestTMis an easy, safe, and quick way to measure your aerobic (cardiovascular) fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO used to evaluate aerobic fitness. Your long-term level of physical activity, heart rate, heart rate variability at rest, gender, age, height, and body weight all influence OwnIndex. The Polar Fitness Test is developed for use by healthy adults.

Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The better your aerobic fitness, the stronger and more efficient your heart is. Good aerobic fitness has many health benefits. For example, it helps in decreasing high blood pressure and your risk of cardiovascular diseases and stroke. If you want to improve your aerobic fitness it takes, on average, six weeks of regular training to see a noticeable change in your OwnIndex. Less fit individuals see progress even more rapidly. The better your aerobic fitness, the smaller the improvements in your OwnIndex.

Aerobic fitness is best improved by exercise types that use large muscle groups. Such activities include running, cycling, walking, rowing, swimming, skating, and cross-country skiing.

To m onit o r your pr o g res s , st art by me a suri n g your Ow n Inde x a c o u ple of ti m e s d u rin g th e fi rst tw o we eks in order to get a baseline value, and then repeat the test approximately once a month.

), which is commonly

2max

With the Polar Fitness Test, you can also calculate the predicted maximum heart rate value (HR HR

-p score predicts your individual maximum heart rate more accurately than the age-based formula

max

(220 - age). For further information on HR

To m ake su r e th e t e st r esu l t s a r e r e lia b l e, t he f oll o w ing ba s i c r e qui r e ment s ap ply:

• You can perform the test anywhere - at home, at the office, at a health club - provided the testing environment is peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no other people talking to you.

• Always take the test in the same environment and at the same hour.

• Avoid eating a heavy meal or smoking 2-3 hours prior to testing.

• Avoid heavy physical exertion, alcohol, and pharmacological stimulants on the test day and the previous day.

• You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.

,seeUserSettings.

max

-p). The

Before the Test

Wear the Transmitter

For further information, see Start Training (page 14).

Enter User Information

Select Settings > User

To c arry ou t th e P o lar Fi t n ess Tes t , en ter yo u r pers o n al u ser in f o rma t i on a nd l ong - t erm ph y s ica l ac t ivi t y level in the User settings.

Set HRmax-p On

If you want to obtain your predicted maximum heart rate value, turn HR

Select Test > Fitness > HR max-p > On

max

-p on.

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Performing the Test

Select Test > Fitness > Start > Fitness Test Lie Down

The fitness test begins in five seconds. Arrows indicate that the test is ongoing. Stay relaxed and limit body movements and communication with other people.

If you have not set your long-term physical activity level in User Settings, Set your personal activity level is displayed. Select Top, High, Moderate ,orLow.Forfurtherinformationonactivitylevels,seeUser Settings (page 27).

If your running computer does not receive your heart rate at the beginning or during the test, the test fails and Test failed, check WearLink is displayed. Check that the transmitter electrodes are wet and that the textile strap is snug enough, and start the test again.

When the test is over, you will hear two beeps. OwnIndex is displayed with a numerical value and level evaluation. For further information on evaluations, see Fitness Level Classes.

To d ispl a y your Predicted maximum heart rate value press DOWN.PressOK to exit.

Update to VO2 max?

• Select Yes to save the OwnIndex value to your user settings and Fitness Test Trend menu.

• Select No only if you know your laboratory-measured VO level class from the OwnIndex result. Your OwnIndex value is saved only to the Fitness Test Trend menu. For further information, see Fitness Test Trend.

value, and if it differs more than one fitness

2max

Update to HR max? (if HRmax-p is on)

• Select Yes to save the value to your user settings.

• Select No if you know your laboratory-measured HR

You can s top the test at any time by pres sing STOP. Fitness Test canceled is displayed for a few seconds.

After saving the OwnIndex and HR

-p values, they will be used for calculating calorie consumption.

max

After the Test

Fitness Level Classes

Your OwnI ndex is mo st mean ingf ul when comparing your indi vidu al valu es and change s i n t hem ove r t ime. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex on the table below, and find out how your aerobic fitness compares to others of the same gender and age.

Top ath l e tes ty p i cal l y sc ore Ow n I nde x va l ues ab o ve 7 0 ( m en) an d 60 (w o men ) . Ol ymp i c -le v e l e n dur a n ce athletes can reach values as high as 95. OwnIndex is highest in sports that involve large muscle groups, such as running and cross-country skiing.

Men

Age / Years Very low Low Fair Moderate Good Very good Elite

20-24 <32 32-37 38-43 44-50 51-56 57-62 >62

25-29 <31 31-35 36-42 43-48 49-53 54-59 >59

30-34 <29 29-34 35-40 41-45 46-51 52-56 >56

35-39 <28 28-32 33-38 39-43 44-48 49-54 >54

40-44 <26 26-31 32-35 36-41 42-46 47-51 >51

45-49 <25 25-29 30-34 35-39 40-43 44-48 >48

50-54 <24 24-27 28-32 33-36 37-41 42-46 >46

36 Tests

Age / Years Very low Low Fair Moderate Good Very good Elite

55-59 <22 22-26 27-30 31-34 35-39 40-43 >43

60-65 <21 21-24 25-28 29-32 33-36 37-40 >40

Women

Age / Years Very low Low Fair Moderate Good Very good Elite

20-24 <27 27-31 32-36 37-41 42-46 47-51 >51

25-29 <26 26-30 31-35 36-40 41-44 45-49 >49

30-34 <25 25-29 30-33 34-37 38-42 43-46 >46

35-39 <24 24-27 28-31 32-35 36-40 41-44 >44

40-44 <22 22-25 26-29 30-33 34-37 38-41 >41

45-49 <21 21-23 24-27 28-31 32-35 36-38 >38

50-54 <19 19-22 23-25 26-29 30-32 33-36 >36

55-59 <18 18-20 21-23 24-27 28-30 31-33 >33

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60-65 <16 16-18 19-21 22-24 25-27 28-30 >30

The classification is based on a literature review of 62 studies where VO healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC. Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Env iron Med ; 61:3-11, 1990.

Fitness Test Trend

Select Test > Fitness > Trend

In the Trend menu you can see how your OwnIndex value has been developing. Up to 16 OwnIndex values and respective dates are included in the display. When the test trend file becomes full, the oldest result is automatically deleted.

The most recent test date, a graph of your OwnIndex results, and the latest OwnIndex value are displayed. Scroll UP or DOWN to view other values.

Delete OwnIndex Value

Select Test > Fitness > Trend

Select the value you wish to delete and press and hold LIGHT > Delete value? No/Yes is displayed. Confirm with OK.

Analyzing OwnIndex Results with Software

Downloading test results to the software offers you the possibility of analyzing results in various ways, as well as accessing more detailed information about your progress. The software also allows you to make graphical comparisons with previous results.

was measured directly in

2max

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Polar OwnOptimizer

General

Successful training requires temporary overloading: longer exercise duration, higher intensity, or higher total volume. In order to avoid severe overtraining, overloading must always be followed by an adequate recovery period. With an inadequate recovery period, you may experience a decrease in performance as a result of high training volumes, instead of improvement. Polar OwnOptimizer is an easy and reliable way to determine whether your training program is optimally developing your performance. Polar OwnOptimizer is developed for use by healthy adults.

Polar OwnOptimizer is a modification of a traditional orthostatic overtraining test. It is a perfect tool, embedded in the running computer, for everyone training regularly, at least three times a week, for fitness improvement or to reach competitive targets. This feature is based on heart rate and heart rate variability measurements taken during an orthostatic test (standing up from relaxed resting). OwnOptimizer helps you to optimize your training load during a training program so that you experience an increase in performance and do not undertrain or overtrain in the long run. Polar OwnOptimizer is based on regular long-term measurements of five heart rate parameters. Two of these five values are calculated at rest, one while standing up, and two while standing. Each time you perform the test, the wrist unit saves the heart rate values and compares them to the previous values registered.