Polar RS800CX User Manual 2
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RS800CX User Manual
ENGLISH
CONTENTS
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
ENGLISH
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 adjust the data, use UP, DOWN and accept with OK. The values scroll faster if you press and hold UP
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 utilize the installed ready-made exercises or create your own using the training computer. Create
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
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
3.
• 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) is stored in the
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).
Timers
• 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) is stored in the Exercises 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 calibrate one s3/s3+ sensor for each shoe setting.
Calibrate Sensor by Running a Distance (on-the-fly calibration)
You can calibrate the sensor at any phase of your exercise with lap distance correction, provided you are
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. When you have run the whole lap
distance, press OK. Then calibrate the sensor by choosing either alternative:
1. Press and hold LIGHT to go to Settings. Or,
2. Press STOP once. Select Settings.
Select Calibrate > Correct lap > Set true lap distance. Fix the displayed lap distance with the distance
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. The sensor is now calibrated.
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. The sensor is now calibrated. Continue exercise recording by
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. The sensor is now calibrated. Continue running.
If message S sensor calibration failed 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, your exercise requires a speed
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
a speed sensor.
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/bikes are 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 further analyze the track information, transfer the data to Polar ProTrainer 5. See Software help for instructions.
*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
a new exercise session within an hour of the previous one, Combine exercises? is displayed.
To combine, select YES. The multisport exercise view is displayed during training. A maximum of ten
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 training computer offers you a simultaneous view of three different lines of exercise information. By
pressing UP or DOWN, you can view different displays. The name of the display appears for a few seconds.
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+ stride sensor, G3/G5 GPS sensor or cycling speed sensor W.I.N.D. required.
Stopwatch view
Calories
Time
Stopwatch
* s3/s3+ stride sensor, G3/G5 GPS sensor or cycling speed sensor W.I.N.D. required.
Lap time view
Zone pointer
Heart rate
Lap time
Speed/pace view
Cadence*
Distance**
Speed/pace**
* s3/s3+ stride sensor or cadence sensor W.I.N.D. required.
* s3/s3+ stride sensor, G3/G5 GPS sensor or cycling speed sensor W.I.N.D. required.
Distance view
Countdown timer
Zone pointer
Distance* / Lap time
* s3/s3+ stride sensor, G3/G5 GPS sensor or cycling speed sensor W.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 duration of combined exercise
Total calories of combined exercise
Total distance of combined exercise*
* s3/s3+ stride sensor, G3/G5 GPS sensor or cycling speed sensor W.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). You cannot modify this display using the
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
a training view have their own displays that cannot be modified.
In time mode, select OK > Settings > Display > Edit
Select the display you want to change by pressing UP or DOWN, and press OK. Set the information for the
blinking upper row with UP or DOWN, and press OK. The information available depends on the features
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 of day
Countdown timer
time
Stopwatch Total duration 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 zone
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 A graph showing
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 Time spent in the
Current altitude
zone
Temperature Temperature
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 lock/unlock the zone, press and hold 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 illuminate your display, press 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.
20 Training
ENGLISH
• 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
.
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