Polar RS800CX User Manual [de]

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RS800CX User Manual

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1. INTRODUCTION ................. ... ... ... ... ... ... .. . ....... .... .... ...... . .... .... ........... .... .... ........... .... .... .......... 5

2. TRAINING COMPUTER PARTS .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... .... 6

Optional Accessories ...... ........ ..................................................................... ........ ........ ...... 6

3. GETTING STARTED .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .. 7

Basic Settings... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... 7

Menu Structure .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... . 8

4. PREPARE FOR TRAINING .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... .......... 9

Plan Your Training .... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........ 9

Exercise Types ....................................... ........ ........ ........ .................................................. 9

Create New Exercises........................................................... ........ ........ .............................. 9

Calibrate the Polar s3/s3+ Stride Sensor W.I.N.D. . ........... .... .... ........... .... .... ........... .... .... ...... . .... .... 11

Calibrate Sensor by Running a Distance (on-the-fly calibration) .................................................. 11

Set Calibration Factor Manually ...................... ........ ........ ........ ........ ........ ........ ........ ........ ..... 11

5. TRAINING.... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ..... 13

Wear the Heart Rate Sensor .. . .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .. 13

Start Training..... .... .......... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... ... 13

Combine Exercises ... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........ 14

Information on the Display .... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... ... 15

Personalize the Training Computer Display ........ .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .. 16

Button Functions During Exercise... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... 20

Record a Lap ........ ........ ........ ........ ........ ........ ........ ........ ........ ........................................... 20

Lock a Zone.................... ........ ........ ........ ........ ........ ......................................................... 20

Zoom the Display ............................................................. ........ ........ ........ ........ ........ ........ 20

Illuminate the Display (Night mode on) .................................................. ........ ........ ........ ....... 20

View Quick Menu ..................................................................... ........ ........ ........ ........ ......... 20

Pause Exercise ..................................... ........ ........ ........ ........ ........ ........ ........ ........ ............ 21

Determine Your OwnZone ... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ..... 21

6. AFTER TRAINING .... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... 23

Stop Recording.... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .. 23

Analyze Exercise Results.... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... . 23

Exercise Log ................................................... ........ ........ ................................................. 23

Weekly Summary ................................................. ........ .................................................... 30

Totals................................................................... ........ ........ ........ ........ ........ ........ ........ .. 30

Delete Files ................................................................... ........ ........ ........ ........ ........ ........ . 31

7. SETTINGS ..... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ... 32

Feature Settings .... .... .......... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... 32

Polar s3/s3+ Stride Sensor W.I.N.D. ............................ ........ ........ ........ ........ ........ ........ ......... 32

Polar Cycling Speed Sensor W.I.N.D. .... ........ ........ ................................................................ 32

Polar Cadence Sensor W.I.N.D... ........ ........ ........ ........ .......................................................... 32

Measuring Wheel Size............ ........ ........ ..................................................................... ....... 33

Polar G3/G5 GPS Sensor W.I.N.D......... ........ ........ ........ ........ ........ ........ ................................ 33

Altitude ........................................................... ........ ....................................................... 34

Recording Rate .............. ........ ........ ........ ..................................................................... ..... 34

RR Data Function ................ ........ ........ ........ ........ ........ ........ ........ ..................................... 37

Speed View ................................................................................... ........ ........ ........ ........ .. 37

Automatic Lap Recording ................................................................................... ........ ........ 37

Heart Rate View ............................ ..................................................................... ........ ...... 37

Sport Zones ............................................................. ........ ........ ....................................... 37

User Settings ..... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... ... 37

General Settings .... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... 38

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Sound ...... ........ ..................................................................... ........ ........ ........ ........ ........ 38

Keylock .................................................................... ........ ........ ........ ............................. 39

Units............................................................. ........ ........ ........ ........ ........ ........ ................. 39

Language ..................................................................... ........ .......................................... 39

Sleep ................................................................... ........ ........ ........ ........ ......................... 39

Watch Settings.. .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... 39

Reminder ....................................................... ........ ........ ........ ........ ........ ........ ........ ........ 39

Event ................................................... ........ ........ .......................................................... 40

Alarm ............................................... ........ ........ ........ ........ ........ ..................................... 40

Time ..................................................... ..................................................................... .... 40

Date ...... ........ ..................................................................... ........ ........ ........ ........ ........ ... 41

Shortcut Button (Quick Menu) ..... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .. 41

8. TRAINING PROGRAM .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . ... 42

View Program .... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... ... 42

Perform Programmed Exercise ........ .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .. 43

Start training ............................................................. ........ ........ ........ ........ ........ ........ ...... 43

Exercise with Phases ............................................................. ........ ........ ........ ........ ........ .... 43

Views during the exercise ................................................................................................. .. 43

Functions During Exercise .............. ........ ........ ........ ........ ........ ........ .................................... 44

Lap Menu .............. ........ ........ ........ ........ ........ ........ ......................................................... 44

9. TESTS.... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ......... 45

Polar Fitness TestTM..... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ..... 45

Before the Test ............................................................... ........ ........ ........ ........ ................. 45

Performing the Test....................................................... ........ ........ ........ ........ ........ ........ .... 46

After the Test ........ ........ ........ ..................................................................... ........ ........ ..... 46

Polar OwnOptimizerTM .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ....... 48

General ...... ........ ........ ........ ........ ........ ........ ........ ............................................................ 48

Before the Test......................................................... ........ ........ ........................................ 48

Performing the Test....................................................... ........ ........ ........ ........ ........ ........ .... 48

After the Test ........ ........ ........ ..................................................................... ........ ........ ..... 49

10.USING A NEW HEART RATE SENSOR ...... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... .... 52

Teach a New Heart Rate Sensor .... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... 52

11.BACKGROUND INFORMATION ...... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .. 53

Polar Sport Zones .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .. 53

OwnZone Training .... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ......... 54

Maximum Heart Rate... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... 54

Heart Rate Value in a Sitting Position .. .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... .......... 55

Heart Rate Reserve... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .. 55

Heart Rate Variability .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ......... 55

Running Cadence and Stride Length .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... .......... 56

R-R Recording... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... 57

Polar Running Index.... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... 57

Polar Training Articles... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ..... 59

12.CUSTOMER SERVICE INFORMATION ....... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... .... 60

Care and Maintenance.... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........ 60

Caring For Your Product ........ ........ ..................................................................... ........ ........ 60

Service ............................................. ........ ..................................................................... . 60

Changing Batteries............ ........ ........ ........ ........ ........ ........ ................................................ 60

Changing Training Computer Battery ...................... ........ ........ ........ ....................................... 61

Precautions... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ... 62

Interference During Exercise ............................................................. ........ ........ ........ ........ . 62

Minimizing Risks When Exercising............................ ........ ........ ........ .................................... 62

Technical Specifications .... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... 63

Frequently Asked Questions..... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... . 64

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Limited International Polar Guarantee ..... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ....... 66

Polar Disclaimer ..... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... .......... 67

INDEX ..... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... .... 68

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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 Polar RS800CX training computer.

The latest version of this user manual can be downloaded at http://www.polar.com/support. For video tutorials, go to http://www.polar.com/en/support/video_tutorials.

Introduction 5

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2. TRAINING COMPUTER PARTS

1. Polar RS800CX training computer: displays and records your heart rate and other exercise data during exercise.

2. Polar Polar H3 heart rate sensor: sends the heart rate signal to the training computer. Includes a connector and strap.

CD-ROM: The CD includes Polar ProTrainer 5TMsoftware and a complete user manual.

Polarpersonaltrainer.con web service: Polarpersonaltrainer.com is your online training diary and interactive training community that keeps you motivated.

The latest version of this user manual can be downloaded at www.polar.com/support.

Optional Accessories

1. Polar s3/s3+ stride sensorTMW.I.N.D.: transmits the running speed/pace and distance measurements to the training computer. Also measures running cadence and stride length.

2. Polar G3/G5 GPS sensorTMW.I.N.D.: provides speed, distance and location data, as well as track information, in all outdoor sports using Global Positioning System (GPS) technology. You can transfer your track data to the Polar ProTrainer 5 software to view in Google Earth or to convert into a GPX file. For more information, see software help.

3. Polar Cycling Speed SensorTMW.I.N.D.: measures speed and distance when cycling.

4. Polar Cadence SensorTMW.I.N.D.: measures cadence, i.e. crank revolutions per minute when cycling.

When using the Polar G3/G5 GPS sensor with a Polar s3/s3+ stride sensor or Polar cycling speed sensor, the GPS will only be used for location and route tracking. However, when the s3/s3+ stride sensor or cycling speed sensor is not in range (e.g. the type of sport changes during training), the training computer automatically retrieves speed and distance data from the GPS sensor. This way the speed and distance measurement is secured throughout your training session. To start using the s3/s3+ stride sensor or the cycling speed sensor again, long press LIGHT and select Seek sensor.

For video tutorials on how to use these accessories, go to http://www.polar.com/en/polar_community/videos.

6 Training Computer Parts

3. GETTING STARTED

Basic Settings

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Before exercising with your training 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 training computer, press OK twice.

2. The Polar logo will appear. Press OK.

3. Language: Select English, Deutsch, Español, Français or Italian.

4. Start with basic settings is displayed. Press OK.

5. Time: Select 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 training computer will display the time. Select No if settings are incorrect and need to be changed. Press STOP to return to the data you want to change.

Getting Started 7

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Menu Structure

8 Getting Started

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4. PREPARE FOR TRAINING

Plan Your Training

Exercise Types

You can u tilize the instal led rea dy-m ade exerci ses or cre ate you r o wn using the tra inin g c ompu ter. Creat e more versatile ones and transfer them to the training computer by using the 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.

• OwnZone: The training computer automatically determines your individual aerobic (cardiovascular) heart

rate zone. This is called OwnZone. Suggested duration for the exercise is 45 minutes. For further information, see Determine Your OwnZone (page 21). Additional background information can be found in OwnZone Training (page 54).

• Add new: Create and save your own basic exercise. You can store a total of 10 exercises + 1 Free exercise

in your training computer.

After selecting the exercise, the following options are displayed. Select the desired option and press OK.

1. Select the exercise as a default exercise. The next time you train, your training computer will offer this exercise as a default.

2. View the exercise settings. Scroll UP or DOWN to view:

a. Basic exercise with 1-3 exercise zones: target heart rate zone, speed/pace or cadence limits for each

zone, timer/distance* for the zone, or

b. Exercise created with the software: name, description, target exercise time. (Press and hold LIGHT

to view the exercise phases and chosen sport profile.)

3. Edit Basic or OwnZone exercise according to personal requirements. You can also edit an exercise created with the training computer. For further information, see Create New Exercises (page 9). If you created an exercise with the software that includes phases, you cannot edit them with the training computer.

4. Rename Basic, Interval or other exercise created with the training computer.

5. Default - Return to default settings of Basic, Interval or OwnZone exercise.

6. Delete exercises created with the training computer or the software.

Create New Exercises

Create a New Exercise with Zones

Create your own exercises with the training computer. You can create more diversified exercises by using Polar ProTrainer 5. For further information, see software help.

Select Settings > Exercises > Add new

Prepare For Training 9

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1. Set the Number of zones for the exercise (0-3) and press OK. For 0 zones, see Create a New Exercise

without Zones.

2. Choose Zone type:

• Heart rate

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 to continue

to step 3. Polar sport zones are heart rate intensity areas expressed as percentages of your maximum heart rate.

Five different sport zones are set in the training computer as a default: very light (50-59% HR light (60-69% HR HR

). Default HR

max

thresholds, have had your predicted maximum heart rate (HR

), moderate (70-79% HR

max

value is usually age-based, but if you know your aerobic and anaerobic

max

), hard (80-89% HR

max

), and maximum (90-99%

max

-p) measured in a Polar Fitness

max

TestTM, tested your maximum heart rate yourself or in a lab, then you can define sport zones to better suit your training needs. For more information, see ProTrainer 5 software help.

Manual: Set the high and low zone limits as bpm or HR% / HRR% and press OK to continue to step

• Speed/pace (optional s3/s3+ stride sensor, G3/G5 GPS sensor or cycling speed sensor W.I.N.D

required) For speed/pace zones, set the high and low zone limits. Press OK to continue to step 3.

• Cadence (optional s3/s3+ stride sensor or cadence sensor W.I.N.D. required)

For cadence zones, set the high and low zone limits. Press OK to continue to step 3.

3. Set Zone guide to change zone after a specified time or distance*. During your workout, the training computer will alert you when changing zones.

• Timers: Set a timer for the zone (minutes and seconds) and press OK. Or

• Distances*: Set the distance for the zone and press OK. Or

• Off: Select off for timers and distances and press OK.

Once you have defined the first zone, Zone 1 OK is displayed. For more than one exercise zone, repeat steps 2 and 3 until all zones are defined.

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.

10 Prepare For Training

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Calibrate the Polar s3/s3+ Stride Sensor W.I.N.D.

Optional calibration of the s3/s3+ sensor* improves accuracy of speed, pace, and distance measurements. It is recommended that you calibrate the sensor before using it for the first time, if there are significant changes in your running style, or if the position of the sensor on the shoe is dramatically changed (e.g. if you have new running shoes). You can calibrate the sensor by running a known distance, or by setting the calibration factor manually.

You can cali brate one s3/s3 + sen sor f or ea ch shoe setting .

Calibrate Sensor by Running a Distance (on-the-fly calibration)

You can c alibrat e t he sens or at any pha se of your exercise wit h l ap dist ance correc tion, prov ided you a re not exercising with distance-based targets. Just run a known distance, preferably more than 1000 meters.

Make sure the sensor function in the training computer is on (Settings > Features > Shoes/bikes > Shoes

1/2/3 > On).

In time mode press OK once. Select Settings > Shoes/bikes > Shoes 1/2/3.

Then select Start and start running.

When you are in a starting point of a known lap distance, press OK.Whenyouhaverunthewholelap distance, press OK.Thencalibratethesensorbychoosingeitheralternative:

1. Press and hold LIGHT to go to Settings. Or,

2. Press STOP once. Select Settings.

Select Calibrate > Correct lap > Set true lap distance.Fixthedisplayedlapdistancewiththedistance you just ran, and press OK.

Calibration complete and the factor are displayed. The sensor 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 training computer shows a distance of 1180m, the calibration factor is 1.000. 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.

Select Settings > Features > Shoes/bikes > Shoe 1/2/3 > Calibrate .

Set the Calibration factor and press OK.Thesensorisnowcalibrated.

2. 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.Thesensorisnowcalibrated.Continueexerciserecordingby pressing OK.

3. 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 .

Prepare For Training 11

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Set the Calibration factor and press OK.Thesensorisnowcalibrated.Continuerunning.

If message Ssensorcalibrationfailed is displayed the sensor has not been calibrated and you need to try again.

*Optional s3/s3+ stride sensor W.I.N.D. required.

12 Prepare For Training

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5. TRAINING

Wear the Heart Rate Sensor

Wear the heart rate sensor to measure heart rate.

1. Moisten the electrode area of the strap.

2. Attach the connector to the strap.

3. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap.

4. Adjust the strap length to fit tightly but comfortably. Check that the moist electrode areas are firmly against your skin and that the Polar logo of the connector is in a central and upright position.

Detach the connector from the strap and rinse the strap under running water after every use. Sweat and moisture may keep the electrodes wet and the heart rate sensor activated. This will reduce the heart rate sensor battery life. For more detailed washing instructions, see Care and Maintenance (page 60).

The Polar H3 heart rate sensor 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 heart rate sensor straight onto the apparel without the strap so that the connector’s Polar logo is in an upright position.

Start Training

1. Wear the heart rate sensor as instructed and start heart rate measurement by pressing OK.

2. Within 15 seconds, your heart rate appears on the display.

• If you use a sensor, select the shoe or bike by pressing and holding DOWN, or in Settings >

Shoes/bikes. The number in the lower right hand corner of the display indicates your shoe or bike

selection. Stand still and wait until the training computer finds the sensor signal (depending on the sensor you are using, runner, biker or GPS symbol stops flashing).

• To quick-change exercise type, press and hold UP.

3. Start exercising by pressing OK.

If the following message is displayed: (Exercise name) requires a speed sensor,yourexerciserequiresaspeed

Training 13

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sensor to display speed/pace and distance* data (e.g. you have defined speed/pace* zones for the exercise). The training computer returns to exercise type selection menu, where you can select an exercise which does not require aspeedsensor.

Alternatively, select Settings, Reset trip or Location.

In Settings you can change or view different settings before exercise. For further information on all the settings available, see Settings (page 32). The Settings menu lists the following options:

• Exercise: Choose an exercise type Free, Basic, Interval, or OwnZone (If you have created new exercises,

these will be listed, as well.)

1. Select: Set a default exercise to be performed at once, or

2. View: View exercise settings.

• Shoes/bikes: Select shoes 1/2/3, bike 1/2/3 or none. Only shoes/bikes that you have activated in Settings

>Features>Shoes/bikesare listed.

If you select a shoe or bike, and have also set the GPS function on, the GPS will only be used for location and route tracking.

• GPS: Set the GPS function On/Off.

• Altitude: Switch the altitude on or off, or calibrate altitude.

• Rec.rate: Set the recording rate.

• RR data: Switch the RR recording on or off.

• TZ Alarm: Switch target zone alarm sounds on or off.

• HR view: Choose to view heart rate in beats per minute (bpm), as a percentage of maximum heart rate

(HR%), or as a percentage of heart rate reserve (HRR%).

• 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).

• A.Lap: Switch the automatic lap function on or off.

• Display: Modify the display (for further information, see Personalize the Training Computer Display

(page 16)).

In Reset trip you can reset the trip distance before starting an exercise session.

In Location** you can check your current location. The training computer will pinpoint your location using the latest GPS coordinates. Latitude and longitude are expressed in degrees and minutes. Number of satellites visible on lowest row.

To furt her a nalyze the track inf ormation, transf er th e data to Pola r Pro Traine r 5. See Softwa re he lp for instruct ions.

*Optional s3/s3+ stride sensor, G3/G5 GPS sensor or cycling speed sensor W.I.N.D. required.

**Optional G3/G5 GPS sensor W.I.N.D. required.

Combine Exercises

The RS800CX training computer offers you the option of combining consecutive exercises. When you start anewexercisesessionwithinanhourofthepreviousone,Combine exercises? is displayed.

To c ombi n e , s e lec t YES.Themultisportexerciseviewisdisplayedduringtraining.Amaximumoften exercises can be combined. For more information see Information on the Display (page 15).

By using Polar ProTrainer 5 software, you can combine exercises after training and analyze them further. For more, see Polar ProTrainer 5 help.

14 Training

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Information on the Display

Your trai ning comput er offers you a simulta neou s v iew of thr ee differe nt line s o f e xerc ise inform atio n. By pressing UP or DOWN,youcanviewdifferentdisplays.Thenameofthedisplayappearsforafewseconds. The name indicates the lower row information. The display varies depending on the sensors you have installed, which features are set On and what kind of exercise you are performing.

Customize the training computer display easily with Polar ProTrainer 5 software.

Default displays while exercising:

Heart rate view

Speed/pace* / Calories Stopwatch Heart rate *s3/s3+stridesensor,G3/G5GPSsensororcyclingspeedsensorW.I.N.D.required.

Stopwatch view

Calories Time Stopwatch *s3/s3+stridesensor,G3/G5GPSsensororcyclingspeedsensorW.I.N.D.required.

Lap time view

Zone pointer Heart rate Lap time

Speed/pace view

Cadence* Distance** Speed/pace** *s3/s3+stridesensororcadencesensorW.I.N.D.required. *s3/s3+stridesensor,G3/G5GPSsensororcyclingspeedsensorW.I.N.D.required.

Distance view

Countdown timer Zone pointer Distance* / Lap time *s3/s3+stridesensor,G3/G5GPSsensororcyclingspeedsensorW.I.N.D.required.

Altitude view

Heart rate Ascent Altitude

Multi-sport view (displayed only if you have combined the current exercise with the

previous exercise file) Total dura tion of comb ined exercis e Total calo ries of comb ined exercis e Total dist ance of comb ined exercis e* *s3/s3+stridesensor,G3/G5GPSsensororcyclingspeedsensorW.I.N.D.required.

Training 15

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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 43).Youcannotmodifythisdisplayusingthe training computer.

Personalize the Training Computer Display

Personalize your training computer display to show the information you want to see during training, either by using the training computer or the software. A programmed exercise downloaded from the software and atrainingviewhavetheirowndisplaysthatcannotbemodified.

In time mode, select OK > Settings > Display > Edit

Select the display you want to change by pressing UP or DOWN,andpressOK.Settheinformationforthe blinking upper row with UP or DOWN,andpressOK.Theinformationavailabledependsonthefeatures that are activated. For further information, see Feature Settings (page 32).

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

Information on the display Symbol Explanation

Time of day

Countd. timer

Lap time Lap number and lap

Time o f d ay

Countdown timer

time

Stopwatch Total dura tion of the

exercise so far

Heart rate

Average heart rate Average heart rate

Current heart rate

of the exercise so

far.

Calories Expended calories /

Expended calories

per hour

Zone pointer (heart rate) If the heart symbol

is not visible and/or

an alarm sounds,

your heart rate is

outside the target

zone.

16 Training

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Information on the display Symbol Explanation

Zone pointer (Polar sport zones) Target zon e

indicator with a

heart symbol that

moves left or right

on the sport zone

scale according to your heart rate. For further information

on setting a sport

zone, see Button

Functions

During Exercise

(page 20).

Target zone Agraphshowing

your actual heart rate compared to

the set heart rate

zones.

RR variation Beat to beat

variation in heart

beat intervals, i.e.

the variation in

times between

successive heart

beats.

Ascent Ascended

meters/feet

Descent Descended

meters/feet

Altitude

Time in zone Tim e s pent in the

Current altitude

zone

Temperature Tempera ture

reading (°C).

Because your body

temperature affects

the actual

temperature

reading, the best

way to obtain an

accurate

temperature is to

take your wrist unit

off for at least 10

minutes.

Information on the display (Polar s3/s3+ sensor

Symbol Explanation

W.I.N.D. required)

Speed/pace

Max speed Maximum

Current speed/pace

speed/pace so far

Training 17

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Information on the display (Polar s3/s3+ sensor

Symbol Explanation

W.I.N.D. required)

Average speed Average speed/pace

so far

Distance Distance covered so

far

Lap distance Lap number and lap

distance

Trip distance Distance between

points A and B.

Zone pointer (speed/pace) If the symbol is not

visible and/or an

alarm sounds, your

speed/pace is

outside the target

zone.

Cadence Running cadence

(pair of steps per

minute)

Avg Cadence The average

running cadence so

far (pair of steps

per minute)

Zone pointer*(cadence) If the cadence

symbol is not visible

and/or an alarm sounds, you are

outside the target

cadence zone limits.

Information on the display (Polar G3/G5 GPS sensor

Symbol Explanation

W.I.N.D. required)

Speed/pace Current speed/pace.

The amount of bars

above the letter G indicates the GPS

signal strength.

Max speed Maximum

speed/pace so far

Average speed Average speed/pace

so far

Distance Distance covered so

far

Lap distance Lap number and lap

distance

Trip distance Distance between

points A and B.

18 Training

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Information on the display (Polar G3/G5 GPS sensor

Symbol Explanation

W.I.N.D. required)

Zone pointer (speed/pace) If the symbol is not

visible and/or an

alarm sounds, your

speed/pace is

outside the target

zone.

Information on the display (Polar speed sensor W.I.N.D

Symbol Explanation

required)

Bike speed Speed you are

currently cycling at

Distance

Lap distance* Lap number and lap

Distance cycled

distance

Trip distance Distance between

points A and B.

Max speed The maximum speed

so far.

Avg speed The average speed

so far.

Inclinometer Uphill/downhill

steepness in

percentages and

grades. Estimates

uphill or downhill

inclination in

numerical form,

helping you to

adjust cycling effort

accordingly.

Information on the display (Polar cadence sensor

Symbol Explanation

W.I.N.D required)

Cadence Measures the speed

at which you turn the cranks of your

bicycle (i.e.

cadence), in

revolutions per

minute (rpm).

Avg Cadence The average

cadence.

Zone pointer*(cadence) If the cadence

symbol is not visible

and/or an alarm

sounds, you are

outside the target

cadence zone limits.

Training 19

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Button Functions During Exercise

Record a Lap

Press OK to record a lap. The display will show: Lap number Average heart rate of the lap Lap time

If a speed sensor* 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 did not preset target zones before starting the exercise, you can do it 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

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 or cadence*. For further information, see software help.

*Optional sensor required.

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 Quick Menu

Press and hold LIGHT. Settings is displayed. You can change certain settings without pausing the exercise recording. The contents of this menu vary according to exercise type. For further information, see Settings.

• 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 heart rate format.

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• Speed view: Select km/h or min/km.

• Calibrate: Calibrate stride sensor* (not displayed if stride sensor is off).

• Seek sensor: Searches for heart rate sensor or sensor data, if the signal disappears during exercise due to

interference.

• A.Lap*: Activate/deactivate automatic lap.

Once you have changed the settings, the training 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*, average speed/pace*, ascent and altitude.

• Combine: Combine your current exercise with the previous exercise file.

• Settings: Change or view different settings.

• Reset: Delete recorded exercise information. Confirm with OK and press OK again to restart recording.

• Reset trip: Reset a trip distance. Confirm with OK and press OK again to restart recording.

• Location**: Check your current location. The training computer presents the location with the latest GPS

coordinate data. Latitude and longitude are expressed in degrees and minutes. Number of visible satellites visible on lowest row.

• Free mode: Change your exercise profile to free exercise mode. This does not delete the exercise you have

performed, but will continue the exercise without settings. Restart the original exercise by pausing the session, and choosing Restart P1.

**Optional G3/G5 GPS sensor W.I.N.D. required.

Determine Your OwnZone

For background information on Polar OwnZone®, see OwnZone Training (page 54).

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 training computer will automatically determine your OwnZone.

1. Wear the heart rate sensor and stride sensor* 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

Training 21

max

ENGLISH

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), as a percentage of maximum heart rate (HR%), or as a percentage of your heart rate reserve (HRR%) 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.

22 Training

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6. AFTER TRAINING

Stop Recording

Pause exercise recording by pressing STOP.Tostoprecordingcompletely,press STOP again.

Care for your heart rate sensor after exercise. Detach the heart rate sensor connector from the strap and rinse the strap under running water after every use..Forcompletecareandmaintenanceinstructions,see Care and Maintenance (page 60).

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 training computer. For deeper analysis, transfer the data to Polar ProTrainer 5. The software offers various options to analyze the data with.

The training computer and software are connected via IrDA. First, open the software. Then, select Connect from your training computer and place the wrist unit in front of the infrared window on the Polar IrDA USB Adapter or on the computer or other IrDA compatible infrared adapter. 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.

After Training 23

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• A graphic bar representing an exercise session. The height of the bar indicates exercise duration. This

shows the variation of your sessions in graphical form.

• The date the exercise session was performed.

The information that can be viewed (a-d below) depends on exercise type and 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

b. Sport zones Select File > Exercise log > Sport zones

c. Phases Select File > Exercise log > Phases

a. Basic

Select File > Exercise log > Basic

Name of exercise Starting time Distance* Duration *s3/s3+,G3/G5orspeedsensorW.I.N.D.required.

Press OK and scroll with UP or DOWN to view:

d. Laps Select File > Exercise log > Laps

d. Multisport summary Amultisportsummaryisattachedtoeach exercise file that is a part of a combined exercise. Select File > Exercise log > Multisport

summary

24 After Training

Heart rate in beats per minute (bpm), alternating with a

percentage of your maximum heart rate (%), or as a percentage of your heart rate reserve. Maximum heart rate Minimum heart rate Average heart rate

Target zones (HR / speed / pace) ,alternatingzone1,

zone 2, and zone 3. 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

Calories expended during exercise.

Energy expenditure indicates overall exertion during exercise.

ENGLISH

Speed/pace*

Maximum speed/pace Average speed/pace Distance Press and hold LIGHT to switch speed/pace. *s3/s3+stridesensor,G3/G5GPSsensororcyclingspeed sensor W.I.N.D. required.

Cadence*

Maximum cadence Average cadence *s3/s3+stridesensororcadencesensorW.I.N.D.required.

Stride length*

Average stride length *s3/s3+stridesensorW.I.N.D.required.

Running Index*

To get a Runn ing Index v alue, th ere are req uirements yo ur exercise has to fulfil. For further information, see Polar Running Index (page 57). *s3/s3+stridesensororG3/G5GPSsensorW.I.N.D.required.

The Running Index feature is designed for use in running sports, only. It will not function when cycling with a G3/G5 sensor, for example.

After Training 25

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Altitude

Maximum altitude Minimum altitude Average altitude

Riding time

Bike name Riding time

Ascent/ Descent

Ascended meters/feet Descended meters/feet

Incline*

Maximum incline in % Minimum incline in degrees *Cycling speed sensor W.I.N.D. required.

Decline*

Maximum decline in % Minimum decline in degrees *Cycling speed sensor W.I.N.D. required.

Temperature

MaximumoCdegrees MinimumoCdegrees AverageoCdegrees

Press STOP to return to the basic information view.

Additional Basic Information

Select File > Exercise log.SelecttheexercisewithOK.

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 (exercise name is displayed).

To a dd i nfor m a tio n , se lec t Add info:

• Rank: Give a grade to your exercise.

• Feeling: Evaluate your subjective feeling during the exercise.

• Temperat. : Set the temperature with UP or DOWN.

• Distance: Select the shoe or bike and then enter the distance. The distance is updated in total and weekly

distance logs.

b. Sport Zones

26 After Training

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 form.

Press STOP to return to the Sport zones information view.

c. Phases

ENGLISH

Select File > Exercise log > Phases

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 (%), or as a percentage of heart rate reserve. Maximum heart rate Average heart rate

After Training 27

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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, or as a percentage of heart rate reserve.

Increased HR: If heart rate was lower at the beginning of the

phase than it was at the end, the training computer will show the difference in heart rate (heart rate at the end minus heart rate at the beginning). During the working phase, the training 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 training computer will show the difference in heart rate (heart rate at the beginning minus heart rate at the end). During the recovery phase, the training 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 training computer will show an HR difference value of 0.

Speed/pace*

Maximum speed/pace Average speed/pace *s3/s3+stridesensor,G3/G5GPSsensororcyclingspeedsensor W.I.N.D. required.

Distance*

Split distance Distance of current phase *s3/s3+stridesensor,G3/G5GPSsensororcyclingspeedsensor W.I.N.D. required.

Cadence*

Maximum cadence Average cadence of the current phase *s3/s3+stridesensororcadencesensorW.I.N.D.required.

Stride length*

Average stride length of the current phase *s3/s3+stridesensorW.I.N.D.required.

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.

28 After Training

Number of recorded laps/autolaps (lap information alternating with

autolap information) 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 various 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

Heart rate in beats per minute (bpm) alternating with percentage of maximum

heart rate (%), or as a percentage of your heart rate reserve. Maximum heart rate Average heart rate End heart rate of lap

ENGLISH

Speed/Pace

Average speed/pace End speed/pace of lap Press and hold LIGHT to switch speed/pace. *s3/s3+stridesensor,G3/G5GPSsensororcyclingspeedsensorW.I.N.D.required.

Distance

Split distance Lap distance *s3/s3+stridesensor,G3/G5GPSsensororcyclingspeedsensorW.I.N.D.required.

Cadence

Maximum Average cadence of the lap *s3/s3+stridesensororcadencesensorW.I.N.D.required.

Stride length

Average stride length of lap *s3/s3+stridesensorW.I.N.D.required.

Incline

Incline in % Incline in degrees *Cycling speed sensor W.I.N.D. required.

Altitude

Ascent Altitude

After Training 29

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Altitude

Descent Altitude

Temperature

Press STOP to return to Laps information view.

Weekly Summary

Select File > Weekly

In Weekly summary, you can view data accumulated during the past 16 weeks of exercise. The bar on the far right named This week displays the exercise summary for the current week. Earlier bars are dated the Sunday of the week in question. Scroll the displayed weeks with UP or DOWN,andviewtotalexercise duration on the lower row.

Press OK to select the week and view total calories, distance, and exercise time.

Press DOWN to see the week’s total Shoes distance, GPS distance and Bikes distance.

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:

• Tot. Shoe1 distance

• Tot. Shoe2 distance

• Tot. Shoe3 distance

30 After Training

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• Tot. Bike1 distance

• Tot. Bike2 distance

• Tot. Bike3 distance

• Total Shoes distance

• Total GPS distance

• Total Bikes distance

• Total distance

• Total duration

• Total calories

• Total exerc. count

• Total ascent

• Total odometer (Cumulative distance; cannot be reset)

• 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

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.

After Training 31

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7. SETTINGS

Feature Settings

Anewsensorpurchasedasaseparateaccessoryhastobeintroducedtothetrainingcomputer.Thisis called teaching and takes only a few seconds. Teaching ensures that your training computer receives signals from your sensor only, and enables disturbance-free exercise in a group. If you have purchased the sensor and the training computer as a set, the sensor has already been “taught” to work together with the training computer. You just need to activate the sensor in your training computer.

When you activate a sensor in feature settings, Teach new sensor? is displaeyd. You can teach a new sensor by selecting Yes.SelectNo if the sensor has already been taught.

To teac h a s epara tely purchased H3 he art r ate s ensor, see Tea ch a Ne w He art Ra t e Se nso r (p age ).

Polar s3/s3+ Stride Sensor W.I.N.D.

To a ctiv a t e t h e s t rid e se n sor in yo u r t r ain i n g c o mput e r, s ele c t Settings > Features > Shoes/bikes > Shoe

1/2/3 > On. Teach new sensor? is displayed.

• If your sensor is already taught, select No.

• If your sensor has not been taught yet, select Yes.

Before teaching, make sure that there are no other s3/s3+ stride sensors or G3/G5 GPS sensors nearby (40 m/131 ft). The sensor should be within 1,5 meters/5 ft of the training computer. Before entering a running event, for example, make sure to perform the teaching process at home, first. This is to prevent interference due to the long-range data transmission.

To r etur n to ti me m ode , pr e ss a nd h old th e STOP button.

Polar Cycling Speed Sensor W.I.N.D.

To a ctiv a t e t h e s p eed se n s or in yo u r tr ain i n g c o mpu t e r, s ele c t Settings > Features > Shoes/bikes > Bike

1/2/3 > On > Speed > On. Teach new sensor? is displayed.

• If your sensor is already taught, select No.

• To teach a new sensor, make sure that there are no other speed sensors nearby (40 m/131 ft) and then

select Yes. After selecting Yes, rotate the wheel a few times to activate the sensor. The flashing red light indicates

that the sensor is activated. Completed is displayed once the teaching process is over. The training computer is now ready to receive speed and distance data.

To r etur n to ti me m ode , pr e ss a nd h old th e STOP button.

Wheel size settings are a prerequisite for correct cycling information. For more information on measuring the wheel size, see Measuring Wheel Size.

Polar Cadence Sensor W.I.N.D.

To a ctiv a t e t h e c a den c e se nso r in yo ur t rai n i ng c ompu t e r, se l e ct Settings > Features > Shoes/bikes >

Bike 1/2/3 > On > Cadence > On. Teach new sensor? is displayed.

• If your sensor is already taught, select No.

32 Settings

ENGLISH

• To teach a new sensor, make sure that there are no other cadence sensors nearby (40 m/131 ft) and then

select Yes. After selecting Yes, Start test drive is displayed. Rotate the crank a few times to activate the sensor.

The flashing red light indicates that the sensor is activated. Completed is displayed after the teaching has been finished. The training computer is now ready to receive cadence data.

To r etur n to ti me m ode , pr e ss a nd h old th e STOP button.

Measuring Wheel Size

Select Settings > Features > Shoes/bikes > Bike 1/2/3 > Wheel

Wheel size settings are a prerequisite for correct cycling information. There are two ways of determining the wheel size of your bike:

Method 1

Look for the diameter in inches or in ETRTO printed on the wheel. Match it to the wheel size in millimeters in the right column of the chart.

ETRTO Wheel size diameter (inches) Wheel size setting (mm)

25-559 26 x 1.0 1884

23-571 650 x 23C 1909

35-559 26 x 1.50 1947

37-622 700 x 35C 1958

47-559 26 x 1.95 2022

20-622 700 x 20C 2051

52-559 26 x 2.0 2054

23-622 700 x 23C 2070

25-622 700 x 25C 2080

28-622 700 x 28 2101

32-622 700 x 32C 2126

42-622 700 x 40C 2189

47-622 700 x 47C 2220

Wheel sizes on the chart are advisory as wheel size depends on the wheel type and air pressure.

Method 2

Measure the wheel manually for the most accurate result.

Use the valve to mark the point where the wheel touches the ground. Draw a line on the ground to mark that point. Move your bike forward on a flat surface for one complete rotation. The tire should be perpendicular to the ground. Draw another line on the ground at the valve to mark a full rotation. Measure the distance between the two lines.

Subtract 4 mm to account for your weight on the bike to get your wheel circumference. Enter this value in the cycling computer.

Polar G3/G5 GPS Sensor W.I.N.D.

To a ctiv a t e t h e G 3 /G5 GP S se nsor in yo u r t r ain i n g c o mpu t e r, s ele c t Settings > Features > G3 > On . Teach

Settings 33

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new sensor? is displayed.

• If your sensor is already taught, select No.

• To teach a new sensor, make sure that there are no other s3/s3+ stride sensors or G3/G5 GPS sensors

nearby (40 m/131 ft) and then select Yes.

To r etur n to ti me m ode , pr e ss a nd h old th e STOP button.

Altitude

The training computer converts measured air pressure into an altitude reading. Change the settings of the altimeter in the Altitude menu. You can calibrate the altimeter manually or automatically.

Set the altitude function on or off

Select Settings > Features > Altitude > On / Off

Calibrating the Altitude Manually

Select Settings > Features > Altitude > Calibrate >setthealtitudeofcurrentlocation

If the altitude of your location differs significantly from the displayed altitude value Calibrate to xx? is displayed.

• Yes: Altitude calibrated to xx is displayed.

• No: Altitude calibration canceled is displayed. The last altitude value stored in the training computer’s

memory is applied.

Calibrate the altitude to ensure it remains accurate. Set the reference altitude whenever a reliable reference, such as a peak or a topographic map, is available or when at sea level.

Calibrating the Altitude Automatically

Select Settings > Features > Altitude > AutoCalib > On / Off

When automatic calibration is on, the last altitude value stored in the training computer’s memory is applied when exercising. This feature is especially useful if you always start a session in the same environment. If automatic calibration fails, you are not in the usual environment and will need to calibrate the altitude manually.

Altitude calibrated to xx m/ft indicates that calibration has succeeded. If Altitude calibration failed is

displayed, re-calibrate the altitude.

Recording Rate

Select Settings > Features > Rec.rate > 1 / 2 / 5 / 15 / 60 sec

The training computer can store your heart rate, speed/pace,* and altitude in 1, 2, 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.

Ashorterrecordingrateconsumesthememoryofthetrainingcomputermorerapidly.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 > 2s > 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.

34 Settings

RR-data Speed Cadence S3/S3+ GPS Altitude Recording Rate

1s 2s 5s 15s 60s

ENGLISH

Off

Off Off Off Off Off

Off Off Off Off On

Off Off Off On Off

Off Off Off On On

Off Off On Off Off

Off Off On Off On

Off Off On On Off

Off Off On On On

Off On Off Off Off

Off On Off Off On

67h

40min

22h

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2031h 30min

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Off

Off On Off On Off

Off On Off On On

On Off Off Off Off

On Off Off Off On

On Off Off On Off

On Off Off On On

On On Off Off Off

On On Off Off On

On On Off On Off

On On Off On On

10min

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30min9h00min

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30min9h00min

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50min

Settings 35

ENGLISH

RR-data Speed Cadence S3/S3+ GPS Altitude Recording Rate

1s 2s 5s 15s 60s

Off Off Off Off Off

Off Off Off Off On

Off Off Off On Off

Off Off Off On On

Off Off On Off Off

Off Off On Off On

Off Off On On Off

Off Off On On On

Off On Off Off Off

Off On Off Off On

40h

30min

18h

20min

40h

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20min9h20min

30min8h10min

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Off On Off On Off

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On Off Off Off Off

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On On Off On On

50min8h40min

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36 Settings

ENGLISH

** 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.

RR Data Function

Select Settings > Features > RR data > On / Off

The RR data recording function measures and records heartbeat variations within one millisecond resolution. This enables the analysis (accuracy 1ms) of heart rate variability (HRV) using the software. The RR data function consumes the memory of the training computer, therefore when setting the function, the remaining recording time is shown on the lower row of the display.

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 training computer will automatically record laps. Choose Off to deactivate.

Heart Rate View

Define the way to display your heart rate

Select Settings > Features > HR view > HR / HR% / HRR%

Sport Zones

Define the sport zones in the training 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 automatically.

Press and hold LIGHT to switch between sport zone views: HR% (percentage of maximum heart rate) or

BPM (beats per minute) or HRR% (percentage of heart rate reserve).

You can chan ge se tting s eas ily b y usi ng the software . For further inform ation , see soft ware help.

User Settings

Set accurate user information in the training computer to receive the correct feedback on your performance.

To s et u ser in f o rmat i o n i n the tr a i ning co m pute r

Select Settings > User

Settings 37

ENGLISH

• 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

max

, HR

sit

• VO2max: Maximal oxygen intake

Activity Level

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 20-50 km/12-31

miles per week or spend 3-5 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 training 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): Set your HR

sit

value if you have determined it according to

sit

the instructions. For instructions, see Heart Rate Value in a Sitting Position (page 55).

Maximal Oxygen Intake: VO

is your body’s maximum capacity for oxygen consumption during maximum exertion. The most

2max

accurate way of determining VO exact clinically-tested VO

2max

is to perform a maximal stress test in a laboratory. If you know your

2max

,setthevalueinthetrainingcomputer.Otherwise,measureacomparable

2max

value, OwnIndex, by taking the Polar Fitness Test. For further information, see Polar Fitness Test (page ? ).

If changes are made to the user settings, User settings updated is displayed.

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

38 Settings

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 training computer

Select Settings > General > Units > kg/cm/km or lb/ft/mi

ENGLISH

Language

Select language

Select Settings > General > Language > English / Deutsch / Español / Français / Italian

Sleep

Activate the sleep function

Select Settings > General > Sleep > Activate sleep mode? > Yes

Activating the sleep mode will help save the battery when the training computer is out of use for a long period of time. The watch alarm will still function in sleep mode.

Awaken the training computer

Press any button > Turn display on? > Yes / No

• Yes: the training computer is activated.

• No: the training 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.

Settings 39

ENGLISH

• 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 training 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 trainin g c ompu ter.

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 training 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 training computer

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 training computer

Select Settings > Watch > Time 1 > 24h / 12h

Set time 2 in the training 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

40 Settings

ENGLISH

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 training 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.

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

Settings 41

ENGLISH

8. TRAINING PROGRAM

View Program

You can c reate and dow nloa d a person aliz ed trainin g p rogr am to your traini ng compute r b y u sing Polar ProTrainer 5. This chapter includes the basic instructions on how to navigate and manage the program once you have downloaded it to your training computer. For further information on creating programmed exercises with the software, transferring them to your training computer, and analyzing your performance after training, see Polar ProTrainer 5 help.

After downloading the program, two special menus are created in your training 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 training computer.

View your daily program

Select Program > Week view > Day view

Select Today > Exercise view

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

42 Training Program

ENGLISH

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 s3/s3+ stride sensor, G3/G5 GPS sensor or cycling speed sensor W.I.N.D. required.

Perform Programmed Exercise

Start training

If you have set a reminder, your training 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 13). Your training 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:

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

Training Program 43

ENGLISH

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 training 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 training 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 20).

The programmed exercise uses the sport profile settings set in the software. If you change the training 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 training 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 23).

*Optional s3/s3+ stride sensor, G3/G5 GPS sensor or cycling speed sensor W.I.N.D. required.

44 Training Program

9. TESTS

ENGLISH

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(page37).

max

-p). The

Before the Test

Wear the Heart Rate Sensor

For further information, see Wear the Heart Rate Sensor (page 13).

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 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.

Tests 45

ENGLISH

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 37).

If your training 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 heart rate sensor 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

46 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

ENGLISH

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

Tests 47

ENGLISH

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 training 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.