Polar S150, S120 User Manual

Recall the latest fileHeart rate measuring

Recording

Exercise Set Function Set User Set Monitor Set Watch SetBike Set

OptionsFileTime of Day

BasicUse

CountDown/

CountUp

ExeSet

Timer 1

Timer 2

Timer 3

Limits 1

Limits 2

Limits 3

Recovery

Timer

Wheel

size

Speed

On/Off

Auto-

Start

On/Off

Birthday

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Sound

On/Off

Units 1/2

Help

On/Off

ROAD MAP

Press OK Press Up/Down

Bike functions are included in S150 model only

Alarm

Time 1/2

Date

CONTENTS

This manual contains user information for both Polar S120™ and Polar S150™ heart rate monitor owners. The information specific only for the S150 is marked with a grey background and a bike symbol.

A.GETTING GOING .................................................................4

POLAR HEART RATE MONITOR PARTS..................................................... 4

FUNCTIONS OF BUTTONS.......................................................................... 5

HOW TO WEAR THE HEART RATE MONITOR.......................................... 6

HOW TO MEASURE HEART RATE ............................................................. 6

IF PROBLEMS OCCUR: SOURCES OF DISTURBANCE ................................ 6

S150: INSTALLING THE POLAR BIKE MOUNT AND

THE SPEED SENSOR ADAPTER .................................................................. 7

S150: INSTALLING THE SPEED SENSOR ................................................... 7

AFTER EXERCISING: HOW TO TAKE CARE

OF YOUR HEART RATE MONITOR ............................................................ 8

MODES AND THEIR FUNCTIONS ............................................................... 9

Time of Day Mode................................................................................. 9

Heart Rate Measuring Mode................................................................ 9

Recording Mode .................................................................................... 9

File Mode ............................................................................................. 10

Options Mode...................................................................................... 10

B. SETTINGS (OPTIONS MODE) ............................................11

EXERCISE SETTINGS ................................................................................. 11

1. BasicUse ........................................................................................... 12

2. Exercise Set ...................................................................................... 12

How to Determine Your Target Heart Rate Zone........................ 15

FUNCTION SETTINGS ............................................................................... 16

Setting Independent CountDown/CountUp Timer .......................... 16

USER INFORMATION SETTINGS............................................................... 17

Setting Your Birthday ......................................................................... 17

Setting Your HR

MONITOR SETTINGS ................................................................................ 18

Turning Activity/button Sound On/Off ............................................. 19

Selecting Measuring Units.................................................................. 19

Turning Help On/Off ........................................................................... 20

WATCH SETTINGS..................................................................................... 20

Setting Alarm ...................................................................................... 20

Setting Time of Day ............................................................................ 21

Setting Date......................................................................................... 22

Watch Setting Tips .............................................................................. 22

............................................................................... 18

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BIKE SETTINGS (S150)............................................................................. 23

Setting Wheel Size .............................................................................. 23

Turning Speed Measurement On/Off ................................................ 24

Turning AutoStart On/Off .................................................................. 24

C. EXERCISE ..........................................................................25

1. HEART RATE MEASURING MODE....................................................... 25

Selecting BasicUse or Exercise Set ..................................................... 26

S150: Setting Bike Functions On/Off ................................................ 26

2. RECORDING MODE .............................................................................. 27

FUNCTIONS DURING EXERCISE........................................................... 27

Swapping the Displayed Exercise Information ................................ 27

Independent CountDown/CountUp Timer ....................................... 28

Storing Lap and Split Time ................................................................. 28

Pausing the Exercise............................................................................ 29

Stopping the Exercise ......................................................................... 29

Resetting Trip Distance (S150).......................................................... 29

FUNCTIONS ONLY FOR EXERCISE SET ................................................ 30

Turning Audible Heart Rate Zone Alarm On/Off ............................. 30

Swapping Target Heart Rate Zones................................................... 30

Checking Current Heart Rate Limits with Heart Touch Function... 31

Recovery Calculation........................................................................... 31

D.RECALLING TRAINING INFORMATION (FILE MODE) ......32

Exercise Time/ Exercise Distance ........................................................ 33

Recovery Information ......................................................................... 33

Average/maximum Speed (S150)...................................................... 33

Cumulative Exercise Time................................................................... 33

Heart Rate Limits................................................................................. 34

Times In, Above and Below Target Zones......................................... 34

Cumulative Riding Time (S150) ........................................................ 34

Odometer (S150)................................................................................ 34

Lap Information .................................................................................. 34

E. ADDITIONAL FEATURE: CONNECTION TO COMPUTER...35

F. CARE AND MAINTENANCE ............................................. 36

G. PRECAUTIONS ..................................................................38

H. FREQUENTLY ASKED QUESTIONS ................................... 40

I. TECHNICAL SPECIFICATION............................................. 42

J. LIMITED POLAR INTERNATIONAL GUARANTEE .............44

K. DISCLAIMER .................................................................... 45

L. DISPLAY SYMBOLS.......................................................... 46

M.INDEX............................................................................... 47

FUNCTIONS OF BUTTONS

GETTING GOING

This section describes the most essential issues of monitoring your heart rate with Polar S120/S150. To fully benefit from your heart rate monitor, after reading this section, please read Settings, Exercise, and Recalling Training Information sections.

POLAR HEART RATE MONITOR PARTS

The transmitter detects your heart

rate and transmits it to the wrist receiver.

The elastic strap holds the transmitter comfortably, yet firmly, in the correct position.

The wrist receiver displays your heart rate and other data during exercise. Enter your personal settings into the receiver and analyze the exercise file after exercising.

The S150 set also contains Polar Bike Mount™, which allows you to attach the wrist receiver to the bike’s handlebar A speed sensor™, which measures speed and distance when cycling An adapter, which transfers data from the speed sensor to the wrist receiver

Signal

• Turns heart rate zone alarm on or off during exercise.

Reset

• Resets the heart rate monitor.

Stop

• Stops measuring heart rate.

• Exits the displayed mode level and returns to the previous mode level.

• Pressing and holding the button brings you to the Time of Day display, wherever you are in the File or Options mode.

• Starts measuring heart rate.

• Records laps.

• Locks in your selection in the File and Options modes.

• Moves to the following mode.

• Moves onward in the menus.

• Increases the selected value.

• Pressing and holding the button swaps heart rate limits in the Recording mode.

Down

• Moves to the previous mode.

• Moves backward in the menus.

• Decreases the selected value.

HOW TO WEAR THE HEART RATE MONITOR

1. Attach the transmitter to the elastic strap.

2. Adjust the strap length to fit snugly and comfortably. Secure the strap around your chest, just below the chest muscles, and buckle it.

3. Lift the transmitter off your chest and moisten the two grooved electrode areas on the back.

4. Check that the wet electrode areas are firmly against your skin and the Polar logo is in a central, upright position.

5. Keep the wrist receiver within 3 feet/ 1 meter of your transmitter.

Riding direction

S150: INSTALLING THE POLAR BIKE MOUNT AND THE SPEED SENSOR ADAPTER

Check that the Bike Mount fits snugly on the handlebar. If necessary, attach the rubber pad on the inner surface of the Bike Mount. Use cable ties to secure the Bike Mount snugly on the handlebar. The correct place is on the right side of the handlebar. Attach the adapter to the Bike Mount so that the wire is pointing to the left. Press the adapter so that it stays firmly in its place. Attach the receiver snugly by securing the wrist strap.

HOW TO MEASURE HEART RATE

The display is blank when the receiver leaves the factory. When using the receiver for the very first time, activate the blank display by pressing OK twice. Time of day will appear.

1. Starting with the display showing the time of day, press OK. Your heart rate appears in a few seconds.

2. Press OK again. The stopwatch starts running. Your exercise data is now being recorded.

3. Press Stop twice to stop heart rate monitoring.

IF PROBLEMS OCCUR: SOURCES OF DISTURBANCE

If the heart rate reading is irregular or abnormal, or if there is no heart rate reading at all, check that

• the two grooved electrode areas on the back of the transmitter are moistened

• there is no one else using a heart rate monitor within 3 feet/ 1 meter

• you are not near high voltage power lines, televisions, mobile phones or other sources of electromagnetic interference.

0.12" - 0.2"

3 - 5 mm

S150: INSTALLING THE SPEED SENSOR

1. Check the front side of the right front fork to find a suitable place for the speed sensor. Clean and dry the area.

Riding direction

0.12" - 0.2" 3 - 5 mm

2. Pass the adapter wire from the Bike Mount to the chosen area so that the wire is not hanging loosely. If necessary, wind the wire around the front fork and brake or gear cables.

3. Place the rubber pad on the fork and the speed sensor on the rubber pad.

4. Adjust the angle of the sensor as shown in the illustrations.

5. Pass the cable ties through the sensor and loosely adjust the ties.

6. Install the spoke magnet so that it faces the sensor. Rotate the magnet around the spoke before putting the metal cover on.

7. Check that the sensor does not touch the spokes. The distance between the sensor and the magnet should be

0.12" - 0.2"/ 3 - 5 mm.

8. Tighten the cable ties securely and cut off the excess cable tie ends.

9. Secure the adapter wire with cable ties.

Check that you can turn the handlebar normally, that cable wires for the brakes or gearing do not catch on the sensor and that the sensor does not disturb the use of the brakes or gearing.

AFTER EXERCISING: HOW TO TAKE CARE OF YOUR HEART RATE MONITOR

MODES AND THEIR FUNCTIONS

This section gives you an overview of the functions of your heart rate monitor.

Time of Day

Press

Heart Rate

Measuring Mode

Press

Recording Mode

Time of Day Mode

Your Polar wrist receiver is a watch with two time zones, date and weekday indicators, and alarm function.

Heart Rate Measuring Mode

Displays your heart rate. In this mode you can select whether you want to exercise with BasicUse or an Exercise Set. This choice will be activated when you start the Recording mode.

Press

FILE

Press

OPTIONS

1. Carefully wash the transmitter with a mild soap and water solution.

2. Rinse it with pure water.

3. Dry the transmitter carefully with a soft towel.

4. Keep the wrist receiver clean and wipe off any moisture.

5. Store the heart rate monitor in a clean dry place; dirt impairs the conductivity and functioning of the transmitter and, sweat and moisture can keep the electrodes wet and the transmitter activated, shortening the battery life.

Recording Mode

Displays your heart rate and other exercise information according to your choice in Heart rate measuring mode, and records the information to the file.

1. BasicUse: you can measure and record exercise information without entering any settings

2. Exercise Set: program three timers with different target heart rate zones to guide your exercise; you can also program a recovery calculation

File Mode

Recalls the information of your latest exercise:

• total duration of the exercise

• average and maximum heart rate

• recovery value

• heart rate limits of the target heart rate zones

• times spent in, above and below the target heart rate zones

• lap information

• cumulative exercise time

• distance cycled during the exercise (S150)

• average and maximum speed (S150)

• cumulative riding time (S150)

• cumulative distance (S150)

Options Mode

Enter the following settings:

• Exercise settings:

select BasicUse with no settings, or set your own Exercise Set with timers and target heart rate zones

• Function settings:

set independent CountDown or CountUp Timer

• User-specific information:

set your age and maximum heart rate

• Monitor settings:

sound On/Off, select measurement units, Help On/Off

• Watch settings:

set alarm, time and date

• Bike settings (S150):

set wheel size, speed measurement On/Off, AutoStart On/Off

Press

Time of Day

Down

To customize your Polar heart rate monitor to optimally serve you, please read this section prior to using your heart rate monitor as a training tool.

You can always return to the previous mode level by pressing the Stop button. Press and hold Stop to return to the Time of Day mode.

EXERCISE SETTINGS

OPTIONS

Press

EXE. SET

Press

BasicUse (0)

Press

Timer1 Timer2 Timer3 Limits1 Limits2 Limits3 Recovery

Press

In this mode, you select whether to exercise with BasicUse option or your own Exercise Set. If you select an Exercise Set, you can set three timers, three target heart rate zones and a recovery function.

Press

ExeSet (1)

Press

OPTIONS

Press

EXE. SET FUNCTION SET BIKE SET

USER SET MONITOR SET WATCH SET

Press

Options mode

Press

SETTINGS

Press

You can also make the exercise type selection in Heart rate measuring mode, before entering the Recording mode.

1. BasicUse

BasicUse is a simple exercise type. No settings are selected prior to exercising with BasicUse. There are no heart rate limits in use in this mode. While exercising, the following optional values can be seen in the display:

• current heart rate and average heart rate of the exercise

• heart rate as a % of your maximum heart rate

• stopwatch

• time of day

• split and lap times

• CountDown or CountUp Timer

• current, maximum and average speed (S150)

• trip distance (S150)

Setting BasicUse

1. In the Time of Day display, scroll up or down until OPTIONS is displayed.

2. Press OK. EXE. SET is displayed.

3. Press OK. Scroll up or down until “BasicUse” is displayed.

4. Press OK. The receiver returns to EXE. SET.

Press and hold Stop to return to the Time of Day display or scroll up or down to continue your settings.

You have selected the BasicUse option and you can start exercising. However, remember to set your age and HR User information settings) so that your heart rate in % of HR

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(see

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correctly displayed.

2. Exercise Set

To fully utilize the functions of your heart rate monitor, set your personal exercise set. While using an exercise set, you can see all the same information as in the BasicUse mode. Additionally, you can use timers, target heart rate zones and recovery calculation.

Exercise Set

• Timers 1, 2 and 3 On/Off

• Heart rate limits 1, 2 and 3 On/Off

• Recovery calculation On/Off

The timers follow each other sequentially. At the end of each timer, the receiver will alarm you with a sound to swap the heart rate limits. You can swap them by pressing and holding the upper right button.

The heart rate limits are independent from the timers. You can also set only heart rate limits and swap them during exercise, without using the timers.

Setting an Exercise Set

1. In the Time of Day display, scroll up or down until OPTIONS is displayed.

2. Press OK. EXE. SET is displayed.

3. Press OK. Scroll up or down until “ExeSet” is displayed.

4. Press OK. "Timer1" is displayed.

5. Press OK. Scroll up or down to set Timer 1 on or off. Press OK.

If you set Timer 1 off, press Up and continue from step 9. If you set Timer 1 on, continue from step 6.

6. Minutes start to blink. Scroll up or down to adjust minutes of Timer 1. Press OK.

7. Seconds start to blink. Scroll up or down to adjust seconds of Timer 1. Press OK and Up.

8. Repeat steps 5 - 7 to adjust timers 2 and 3.

If Timer 1 is set off, timers 2 and 3 will not be displayed.

If Timer 2 is set off, Timer 3 will not be displayed.

9. “Limits1” is displayed. Press OK.

10.“Lim1High” is displayed. Scroll up or down to set the upper heart rate limit.

11.Press OK. “Lim1Low” is displayed. Scroll up or down to set the lower heart rate limit. If you want to turn Limits 1 off, press and hold Signal button.

12.Press OK and Up.

13.Repeat steps 9 -12 to set limits 2 and 3.

HOW TO DETERMINE YOUR TARGET HEART RATE ZONE

If limits are turned off and you want to reactivate them, press OK in the particular Limits display. OFF starts to blink. Press and hold Signal. The limits will reappear.

14.After setting the limits, scroll up. “Recovery” is displayed.

15.Press OK. Scroll up or down to set recovery calculation on or off. Press OK.

If you set recovery calculation off, skip the rest of exercise settings. Press and hold Stop to exit exercise settings. If you set recovery calculation on, continue from step 16.

16.“TIMER” or “Hr” starts to blink. Scroll up or down to select

A. Time-based recovery calculation (TIMER): recovery ends when

the preset time is reached

or B. Heart-rate-based recovery calculation (Hr): recovery ends when

your heart rate drops to the preset heart rate. Confirm by pressing OK.

17.

A. If you selected time-based recovery calculation, scroll up or

down to set the recovery timer (minutes and seconds). Confirm your selections by pressing OK.

B. If you selected heart-rate-based recovery calculation, scroll up

or down to set the heart rate value that will end your recovery. Press OK.

Press and hold Stop to return to the Time of Day display.

Your target heart rate zone is a range between the lower and upper heart rate limits expressed as a percentage of your current maximum heart rate (HR (See User information settings about determining your HR

• Heart rate between 50% and 60% of your HR

max

: Light

max

intensity zone. This zone is good for warm-up and recovery.

• Heart rate between 60% and 70% of your HR

: Light to

max

moderate intensity zone. This zone is good for losing and controlling weight. Staying in this target zone accustoms the body to exercise. If you are aiming for competition, you will start building your endurance base in this zone.

• Heart rate between 70% and 85% of your HR

: Moderate to

max

heavy intensity zone. Especially effective for improving aerobic fitness.

• Heart rate between 85% and 100% of your HR

: Heavy to

max

maximal intensity zone. Training occasionally in this zone increases your maximum performance capacity. It increases muscles’ tolerance to lactic acid (shifts up anaerobic treshold) and improves sprinting and hard, short-effort ability.

You have set an Exercise Set and you can start exercising. However, remember to set your age and HR

(see User

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information settings) so that your heart rate in % of HR correctly displayed.

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