Polar S510, S520 User Manual

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COMPLETE HR

Displays your heart rate as bpm and % of HR

max

average heart rate and exercise duration

Allows you to set 5 exercise sets for interval training with HR target zones and recovery calculation. Records one complete file and five summary files.

Predicts your maximal oxygen uptake

Quick Guide

Signal/Light

• move onward

• increase the selected value

Reduces possible interference from other heart rate monitors

Sports watch features

Cycling features – speed™ and optional cadence™ sensors

SonicLink

Allows you to upload exercise settings from computer with UpLink™ and to download exercise data to

UpLink

a computer with SonicLink™

179405 USA/GBR A

S520™/S510

HEART RATE MONITOR

Stop

• exit the displayed mode

• return to the Time of Day display

• start measuring the heart rate

• lock in your selection

Down

• move backward

• reduce the selected value

How to Start Measuring Your Heart Rate (BasicUse)

1. Place the transmitter around your chest and wet the electrodes. Place the receiver on your wrist.

USA/GBR

™

USER’S MANUAL

™

S520™/S510

HEART RATE MONITOR

2. Press and hold the OK button to start the measurement. The stopwatch and the exercise recording start. Your heart rate will appear in about 15 seconds.

How to Stop Measuring Your Heart Rate

1. Press the stop button. The stopwatch and other calculations stop. Heart rate measurement continues but exercise data is not recorded into a file anymore.

2. Press the stop button again. The receiver returns to Time of Day display.

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Road Map

STOP - exit the displayed mode

Time Of Day File Options Fit. Test Connect

Exercise Set Function Set Bike Set User Set Monitor Set Watch Set

BasicUse, E0

ExeSet 1, E1

OwnCal

On/OFF

Fit. Test

On/OFF

max

On/OFF

-p

Bike

1/2/OFF

Wheel

Cadence

On/OFF

AutoStrt

On/OFF

lbs / kg

ft inch / cm

Birthday

Sex

Activity

Sound

On/OFF

Units 1/2

Help

On/OFF

Scroll Up / Down

Alarm

Time 1/2

Date

Dear Customer

Congratulations on purchasing a Polar Heart Rate Monitor! We are proud to assist you in achieving your personal fitness and performance goals. If you want to get even more out of your Polar Heart Rate Monitor during training, check our web sites for the best product and training tips and other value added services: USA and Canada: www.polarusa.com Other countries: www.polar.fi

Manufactured by:

Polar Electro Oy

Professorintie 5

FIN-90440 KEMPELE Tel. +358-8-520 2100 Fax +358-8-520 2300

www.polar.fi

Distributed in the USA by Polar Electro Inc.

370 Crossways Park Drive

Woodbury NY 11797-2050

U.S.A.

1-800-227-1314

www.polarusa.com

Distributed in Canada by Polar Electro Canada

c/o Lanco Logistics Inc.

4330 Joseph Dubreuil

Lachine, Quebec

CANADA, H8T 3C4

1-888-918-5043

Recyclable material. Graphic Design CIS, Finland.

Interval On/OFF

max

2max

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Polar heart rate monitor models S520 and S510 offer you the same features. The difference between these products is in their appearance: the Polar S520 case is stainless steal whereas the Polar S510 case is plastic.

The features of this heart rate monitor provide various ways to customize your exercise sessions so they meet your personal needs.

For example, use the Interval Trainer™ function to guide you through a complete interval training session. Or, you can choose the functions that suit you best: OwnCal® calorie calculation, timers, recovery calculation, speed, cadence, etc. After training, you can review your exercise file and transfer it to your computer for analysis with PC Coach Light™ software. Monitor your fitness level, and any long-term changes in it, by performing the quick and easy Polar Fitness Test™.

Please read this manual carefully to familiarize yourself with the Polar heart rate monitor. This is where you can find the information you need to use and maintain your equipment. The function road map on the front cover is a quick guide to the versatile features of the Polar heart rate monitor. Please tear it off and save it for your reference.

Please refer to the glossary for special terms, display symbols and text explanations. The alphabetical index will help you quickly find answers to any questions that you might encounter while using your Polar heart rate monitor.

Thank you for choosing Polar!

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CONTENTS

A. Getting Going ....................... 5

Heart Rate Monitor Parts ........................ 5

Buttons and Their Functions ...................6

Easy Start .................................................. 8

How to Prepare the Wrist Receiver ... 8

Installing the Polar Bike Mount ......... 9

Installing the Polar Speed Sensor ...... 9

How to Put the Transmitter on ........ 11

How to Start Measuring

Your Heart Rate ................................. 11

How to Stop

Measuring Your Heart Rate .............. 12

After Exercising.................................. 12

Modes and Their Functions ................... 13

B. How to Enter Settings ........ 18

User Information Settings .....................20

Exercise Settings ..................................... 23

Selecting Exercise Type .......................... 21

Setting Exercise Sets ..........................22

Setting Timers ................................ 26

Setting Heart Rate Limits ............. 26

Turning Heart Rate Limits on/off ...26

Setting Interval Type..................... 27

Setting the Number of Intervals

and Recoveries ............................... 28

Setting Recovery Calculation ....... 29

Naming Exercise Sets ......................... 30

Turning Functions on/off....................... 31

OwnCal Calorie Counter on/off ....... 31

Fitness Test on/off.............................. 32

Predicted Maximum Heart

Rate on/off ......................................... 32

Bicycle Feature Settings......................... 33

Wheel Size ..........................................34

Cadence on/off .................................. 36

Autostart on/off................................. 36

Naming Bike 1 or 2 ............................37

Monitor Settings .................................... 38

Turning Activity/Button

Sound on/off ...................................... 38

Selecting Measuring Units ................38

Turning Help on/off........................... 39

Watch Settings ..................................... 40

Setting Alarm .....................................40

Setting Time Of Day .......................... 41

Setting Date ....................................... 41

Setting Tips .............................................42

Swap Time 1 or Time 2 ...................... 42

Shortcut to Watch Settings............... 42

Swap Measuring Units ...................... 42

Swap Date and User ID ..................... 42

C. Exercise ................................ 43

Measure Mode ....................................... 43

Autostart for Recording Cycling

Exercise ............................................... 46

Exercise Recording Mode ......................47

Heart Rate Zone Alarm on/off ......... 47

Swapping the Heart Rate Limits ...... 48

Illuminating the Display.................... 48

Storing Lap and Split Time ............... 49

Pausing the Exercise ..........................49

Swapping the Displayed

Exercise Information ......................... 50

Resetting the Stopwatch to Zero .....51

Starting an Exercise Set .........................52

Exercising with Interval Training Set ...52

Warm-Up Phase ................................. 53

Interval Phase ..................................... 54

Cool-Down Phase............................... 56

Interrupting an Interval

Training Exercise ................................ 57

Exercising with BasicSet ........................ 57

Starting the Timers ............................57

Starting the Recovery Calculation ... 58

Stopping the Exercise ............................ 58

Tips During Exercise ............................... 58

Checking the Heart Rate Limits ....... 58

Swapping the Exercise Type ............. 58

Swapping the Bike Settings .............. 59

Resetting the Trip Distance .............. 59

Restarting the Interval or

Recovery Calculation .........................59

Interrupting an Interval or

Recovery Calculation .........................59

Interrupting a Phase of

Interval Training Exercise.................. 59

D.How to Recall

Training Information .......... 60

Exercise Time .......................................... 63

Recovery Information of BasicSet ........ 63

Exercise Distance ....................................63

Speed Information .................................63

Cadence Information .............................64

Heart Rate Limits ................................... 64

Exercise Time within, above and below

the Heart Rate Zones ............................. 64

Calorie Expenditure ............................... 64

Cumulative Calorie Count .....................64

Cumulative Exercise Time Count .......... 64

Cumulative Riding Time ........................ 65

Odometer ............................................... 65

Interval Training Information ............... 65

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Lap Information ..................................... 67

Resetting Cumulative Counts to Zero ..68

E. Connection to Computer.... 69

Downloading

Training Data to Computer................... 69

Uploading Settings from Computer..... 71

F. Polar Fitness Test ................. 73

OwnIndex ............................................... 73

Predicted Maximum Heart Rate ........... 75

Fitness Test Settings ............................... 76

Carrying Out the Test ............................ 76

Update OwnIndex and HR

Fitness Classes ......................................... 79

-p ............. 78

max

G. Care and Maintenance .......... 81

H. Precautions ............................. 84

I. Frequently Asked Questions ... 88

J. Technical Specifications ........ 93

K. Limited Polar Warranty ......... 96

L. Disclaimer ...............................97

M. Polar Glossary ........................ 98

Display Symbols ........................................ 100

Display Texts ............................................. 101

Index .......................................................... 104

A. GETTING GOING

Heart Rate Monitor Parts and Their Functions

The elastic strap holds the transmitter comfortably, yet firmly,

in the correct position.

The transmitter detects your heart rate and transmits it to the wrist

receiver.

The wrist receiver displays your heart rate and cycling data during exercise. Enter your personal settings into the receiver and analyze the exercise files after you’re

done.

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Buttons and Their Functions

Signal/Light Turns the beep on or off.

Turns the backlight on.

Stop Return - Stops measuring the heart rate.

Exits the displayed mode and returns to the previous mode level. Returns to the Time of Day display from any mode by pressing and holding the stop button.

OK Accept - Starts measuring the heart rate (start).

Enters the displayed mode shown on the lower level (start). Locks in your selection (ok). Records lap information (lap). The Help text (start, ok or lap) that appears on the display above the button indicates its use.

SIGNAL LIGHT

STOP

Up Moves to the following

mode. Increases the selected value.

Reset Resets the heart rate

monitor.

Down Returns to the previous

mode. Decreases the selected value.

Useful Tips

• Briefly pressing a button (approximately 1 second) will do different things than pressing and holding the button for a longer period of time (approximately 2 to 5 seconds). If your press the button for a longer period of time, you can use shortcuts.

• The buttons are slightly stiffer than those of an ordinary watch to prevent them from being pressed accidentally.

• You can always return to the Time of Day display from the Options setting or File recalling loops by pressing and holding the stop button.

• See the glossary for display symbols and text interpretation.

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Easy Start

How to Prepare the Wrist Receiver

1. Since the display is blank when the receiver leaves the factory, you have to activate the wrist receiver by pressing the OK button twice, after which the Time of Day display appears. This is a one-off procedure; once you have turned on your receiver you can not turn it off anymore.

2. You may start measuring your heart rate right away using the default settings. However, the following settings are ones that it would be useful to change as soon as possible: Time of Day (see section Watch Settings) and personal user settings (see section User information settings).

3. For more information on the functions, see section “Modes and their functions”. You can either manually enter the settings by pressing the receiver buttons or you can define your settings using PC Coach Light software, after which the data should be transferred from your computer to the wrist receiver.

4. Wear the wrist receiver as you would wear an ordinary watch. If you go biking, we recommend attaching the wrist receiver to a Polar Bike Mount™.

Installing the Polar Bike Mount

Use cable ties to secure the bike mount securely on the rubber pad. Attach the receiver by securing the wrist strap.

Installing the Polar Speed Sensor™

The Polar Speed Sensor measures speed and distance when cycling.

1. Check the front side of the front fork

max 1´8´´ / 50 cm

60°

to find a suitable place for the speed sensor. The sensor should be attached less than 1’8"/ 50 cm from the mounted wrist receiver. The smaller the distance the better. Choose the right area on the fork and clean and dry it thoroughly. Attach the rubber pad over that area.

2. Place the sensor in the position as in illustration 2. Then adjust the sensor towards the wheel as much as possible.

3. Pass the cable ties through the sensor holes and loosely adjust the ties. Do not tighten fully yet. If the cable ties are too short for your bicycle, put two of them together to make them longer.

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Riding direction

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4. There are two spoke magnet options.

How to Put the Transmitter On You only need to install one of them. Check which of the magnets fits

the spoke of your bike best. One (A) is installed by rotating it around the spoke before putting the metal cover on, another (B) by tightening the screw. The magnet must be facing the speed sensor.

5. Fine-tune the positioning of both the

magnet and the sensor so that the magnet passes the sensor closely but does not touch it. The maximum distance between the speed sensor and the spoke

magnet should be 0.2"/ 5 mm. Once positioned correctly, tighten the cable

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 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.

How to Start Measuring Your Heart Rate

ties securely and cut off any excess cable tie ends.

Your safety is important to us. While riding your bike, please keep your eyes on the road to prevent possible accidents and injury. Before riding your bicycle, check that you can turn the handlebars normally and cable wires for brakes or gearing do not catch on the sensor.

1. Begin with the display that shows the time of day.

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

3. Check that you are not near people that have heart rate monitors, high voltage power lines, televisions, mobile phones or other sources of electromagnetic disturbance.

Check also that the sensor does not disturb pedalling or the use of brakes or gearing.

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4. Press the OK button to start measuring your heart rate. A heart symbol will start flashing and your heart rate (beats per minute) will appear in a maximum of 15 seconds.

5. Press OK again. The stopwatch starts running and you can start exercising. The exercise data will only be stored in a file if you have turned the stopwatch on.

How to Stop Measuring Your Heart Rate

1. Press the stop button. The stopwatch and other calculations stop. The heart rate measuring continues, although exercise data is no longer recorded.

2. Press the stop button again. The heart rate measuring stops. The receiver shows the Time of Day display again.

After Exercising

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. Store the transmitter in a clean and dry place. Dirt impairs the conductivity and functioning of the transmitter. Sweat and moisture can keep the electrodes wet and the transmitter activated, which shortens battery life.

Modes and Their Functions

Your receiver has six main modes: Time of Day, Exercise, File, Options, Fitness test and Connection.

1. TIME OF DAY

You can use your Polar heart rate monitor as an ordinary watch that shows the date and the day of the week, as well as contains an alarm function. You can also change between two different countries’ time zones.

2. EXERCISE

In the Exercise mode, you measure your heart rate and exercise information is recorded in the File mode. You can preset up to five exercise sets for your personal needs. When you start exercising, just select one of the saved sets. Or, you can select BasicUse (heart rate measurement without heart rate limits, timers or other exercise guiding functions).

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A. During BasicUse, you can save 99 split and lap times detailed heart

rate and cycling information for each lap. You can configure the display to show information on the following:

• your current heart rate, average heart rate or a reading of your maximum heart rate in percentages

• the current exercise time (stopwatch)

• time of day

• current lap and split time as well as the lap number

• calorie count for your exercise session

• current, average and maximum speed

• trip distance

• cadence*

B. Freely programmable BasicSet will automatically guide you through your exercise session with the help of the following functions:

• three adjustable target heart rate limits

• three adjustable, alternating timers

• time-based or heart-rate-based recovery calculation

C. Freely programmable Interval Trainer will automatically guide you through your interval training session with the help of the following, preset exercise phases:

• warm-up with a target heart rate zone and a countdown timer

• up to 30 intervals with a target heart rate zone. After each interval you have a recovery calculation option.

• cool-down with a target zone and a countdown timer

3. FILE

Your receiver stores exercise information in one complete file:

• the start date and time of the exercise

• total exercise time

• the average and maximum heart rate readings for the exercise session

• the recovery value (only BasicSet)

• your heart rate limits used during the exercise

• total distance of the exercise

• average and maximum speed

• average and maximum cadence*

• your time spent in, above and below your target zones during exercise

• OwnCal calorie expenditure

• your cumulative calorie expenditure

• your cumulative exercise time

• cumulative riding time

• odometer

• your interval training information: warm-up, interval and cool-down phases

• your lap information: best lap time; lap and split times; and current, average and maximum heart rate for each lap; and speed at the end of the lap

In addition to a complete file, your five previous exercise sessions will be saved in five summary files. These record:

• the start date and time of the exercise

• total exercising time

• the average and maximum heart rate readings for the exercise session

*Optional Polar Cadence Sensor required

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4. OPTIONS

In the Options mode, you can enter the following settings:

Exercise Settings: you can select BasicUse with no settings or 5 freely programmable BasicSets or Interval Training Sets

Function Settings: OwnCal calorie counter on/off, fitness test on/off, predicted maximum heart rate on/off

Bicycle Feature Settings: Bike 1 or 2 on/off, wheel size, cadence* on/off, autostart on/off

User-Specific Information: weight, height, date of birth, gender, activity level, maximum heart rate and maximal oxygen uptake

Monitor Settings: activity/button sound on/off, measurement units, Help on/off

Watch Settings: alarm, time of day and date

*Optional Polar Cadence Sensor required

5. FITNESS TEST

In this mode you can:

• perform the Polar Fitness Test

• recall your latest test results; OwnIndex and HR

-p values

max

• update your user information to reflect your most recent OwnIndex and HR

-p values

max

6. CONNECTION

In this mode you can:

• upload your receiver settings from your computer with PC Coach Light version 3.0 or later

• download recorded exercise information to your computer for detailed analysis with PC Coach Light version 3.0 or later

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B. HOW TO ENTER SETTINGS

This section describes how to manually enter settings by pressing the receiver buttons. However, your heart rate monitor offers you a faster way as well: prepare your settings with PC Coach Light software and upload them to your receiver from your computer. See chapter “Uploading settings from computer”.

Time Of Day File Options Fit. Test Connect

Exercise Set Function Set Bike Set User Set Monitor Set Watch Set

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

2. Press OK to enter the Options mode. EXERCISE SET is displayed.

3. Scroll up or down until the desired setting mode is displayed.

4. Press OK to start the settings.

• Move forward and backward by using the up or down buttons.

• Press OK to start adjusting the value.

• Scroll up or down to adjust the value.

• Press OK to lock in your selection.

• Move backward to the previous setting level by pressing the stop button.

• To return to the Time of Day display, wherever you are in the Options settings: Press and hold the stop button.

• The digits run faster if you press and hold the up or down button as you adjust the value. Release the button when approaching the desired value.

• On the display each function is presented by an abbreviated text. A flashing block on the display indicates how far you are in the setting mode.

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User Information Settings

Options

User Set

lbs/ kg feet inch/ cm Birthday Sex Activity HR

In the User Set loop you can move forward only by pressing OK.

max

2max

Date of birth (Birthday)

7. Scroll up or down to adjust your month / day of birth. Press OK.

8. Day / Month appears. Scroll up or down to adjust your day / month of birth. Press OK.

Units 1: setting order is day - month - year. Units 2: setting order is month - day - year.

9. Year appears. Scroll up or down to adjust the year of birth. Press OK.

Sex

10. Scroll up or down to select your gender. Press OK.

Measuring units depend on your choice in Options/ Monitor Set/ Unit 1 or Unit 2.

Units 1 Units 2

Weight kg lbs Height cm ft/ inch Date of Birth setting order day - month - year month - day - year

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

2. Press OK to enter the Options mode. EXERCISE SET is displayed.

3. Scroll up or down until USER SET is displayed.

4. Press OK to start the user information settings.

Weight (lbs or kg)

5. Scroll up or down to adjust your weight. Press OK.

Height (ft/ inch or cm)

6. Scroll up or down to adjust your height. Press OK.

Press and hold signal/light button to change the units for weight or height.

Activity Level (Activity)

11. Scroll up or down to select your activity level for Polar Fitness Test. Press OK.

Assess your long-term physical activity level. Do not change your activity level description if your regular exercise habits have changed during the last six months.

Low You do not participate regularly in programmed recreational sport or

heavy physical activity. Ex. you walk only for pleasure or occasionally exercise sufficiently to cause heavy breathing or perspiration.

Middle You participate regularly in recreational sports. Ex. you cycle 10-20

miles/ 15 - 30 km per week or spend 1/2–2 hours per week in comparable physical activity or, your work requires modest physical activity.

High You participate regularly, at least 3 times a week, in heavy physical

exercise. Ex. you cycle 20-30 miles/ 30 - 60 km per week or spend 2-3 hours per week in comparable physical activity.

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Top You participate regularly in heavy physical exercise at least 5 times a week.

Ex. you exercise to improve performance for competitive purposes.

Maximum Heart Rate Value (HR

max

)

12. Your age-predicted maximum heart rate value is displayed as a default

setting when you set this value for the first time. If you know your exact clinically tested current maximum heart rate value, set the value by scrolling up or down.

13. Press OK.

If you do not know this value, update it in the Fitness Test mode after having carried out the Polar Fitness Test.

Maximal Oxygen Uptake Value (VO

2max

)

14. The wrist receiver suggests value 35 for females and value 45 for males

as a default setting when you set this value for the first time. If you

know your exact clinically tested current maximal oxygen uptake value, set the value by scrolling up or down.

15. Press OK. USER SET appears.

If you do not know this value, update it in the Fitness Test mode after having carried out the Polar Fitness Test.

To continue your settings, press the stop button. To return to the Time of Day display, press and hold the stop button.

Exercise Settings

When you start setting your exercise preferences your first choice is to select whether you want to set your personal exercise set or to exercise with BasicUse option. If you select to start setting the exercise sets, your second choice is whether you want to select BasicSet or an Interval Training Set.

Selecting Exercise Type BasicUse (E0)

BasicUse is a simple mode for exercising. You do not have to do any settings before exercising with this Exercise mode. While exercising, you can see the following optional values on the display:

• current heart rate or average heart

rate of the exercise

• stopwatch

• time of day

• split- and lap times

Additionally, you can follow calories of your exercise session, percentage of your maximum heart rate and cycling information, if you have set all the user information and turned the functions on.

Exercise Set (E1-E5) During exercising with this mode you can see the same optional values as in the BasicUse mode. Additionally, the exercise set will guide you through your exercise according to the settings you have made. You can also name the exercise sets Ex. after an exercise type.

You can set following exercise guiding functions:

• 3 heart rate limits

• 3 countdown timers

• interval function

• recovery calculation

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Setting Exercise Sets

Preset exercise sets ready for five exercise sets; when you start exercising, just select one of the sets.

Interval Training Set

If you choose interval on, you can set 3 different exercise phases for each exercise set in following order:

Warm-up phase

• countdown timer 1 On/OFF

• heart rate limits 1 On/OFF Interval phase

• interval calculation type: manual, time- heart-rate- or distancebased interval.

BasicSet

If you choose interval off, you can set the following functions to your exercise:

• timer 1 On/OFF

• timer 2 On/OFF

• timer 3 On/OFF

• heart rate limits 1 On/OFF

• heart rate limits 2 On/OFF

• heart rate limits 3 On/OFF

• recovery calculation On/OFF

• number of repeated interval phases

• heart rate limits 2 On/OFF

• recovery calculation On/OFF

Cool-down phase

You should select the timers on sequentially. Ex. you cannot set timer 2 on if timer 1 is off.

• countdown timer 3 On/OFF

• heart rate limits 3 On/OFF

If you set the countdown timers of the phase off, you have to manually stop the phase.

1. In the Time of Day display

Options

scroll up or down until OPTIONS is displayed.

2. Press OK to enter the Options mode. EXERCISE

Exercise Set

E0 E1 E2 E3 E4 E5

SET is displayed.

3. Press OK to start the exercise settings. BasicUse E0 or exercise set E1-E5 is dispalyed.

4. Scroll up or down until the desired exercise type is displayed. Press OK.

If you chose BasicUse (E0): to return to the Time of Day display, press and hold the stop button and skip the rest of the exercise settings. If you chose exercise set (E1-E5) Interval On/OFF is displayed.

5. Scroll up or down to turn the interval function on or off. Press OK. Timer 1 is displayed.

Exercise Set 1 - 5

Interval On Interval OFF (BasicSet) Recovery Hr

Timer 1 Timer 2 Timer 3 Limits 1 Limits 2 Limits 3 Recovery Timer

Timer 1 Limits 1 Interval Repeat Limits 2 Recovery Timer 3 Limits 3

Manual Interval Interval Hr Interval Dist.

Recovery Hr Recovery Dist.

Timer Interval Timer

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Setting Timers

If you start from Time of Day display, repeat steps 1-5.

6. Scroll up or down until desired timer is displayed. Press OK to start setting the timer.

7. Scroll up or down to turn the timer on or off. Press OK. Timer OFF: Skip steps 8-9.

8. Scroll up or down to adjust minutes. Press OK.

9. Scroll up or down to adjust seconds. Press OK.

Setting Heart Rate Limits

If you start from Time of Day display, repeat steps 1-5.

6. Scroll up or down until desired Limits is displayed.

7. Press OK start setting the limits.

8. Lim High appears. Scroll up or down to adjust your upper limit. Press OK.

9. Lim Low appears. Scroll up or down to adjust your lower limit. Press OK.

Turning Heart Rate Limits on/off

If you start from Time of Day display, repeat steps 1-5.

6. Scroll up or down until desired Limits is displayed.

7. Press and hold the signal/light button to turn limits on or off. Release.

Setting Interval Type

You can select 4 optional types of intervals:

A. Time-based interval Ends your interval when you have

used the selected time.

B. Heart-rate-based interval Ends your interval as you reach

the selected heart rate. When selecting heart-rate-based interval, recovery calculation must be set on.

C. Distance-based interval Ends your interval as you reach

the selected distance.

D. Manual interval End the interval training session

by pressing and holding OK.

If you start from Time of Day display, repeat steps 1-5.

6. Scroll up or down until Interval TIMER/ Hr/ DIST / MANUAL is displayed. Press OK to start setting the interval type. TIMER/ Hr/ DIST / MANUAL is flashing.

7. Scroll up or down to select the interval type that will be used to end the interval. Press OK. If you chose manual interval skip steps 8-9.

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A. Time-based interval

8. Scroll up or down to adjust minutes. Press OK.

9. Scroll up or down to adjust seconds. Press OK. Interval TIMER appears.

Or B. Heart-rate-based interval

8. Scroll up or down to adjust the heart rate that will end your interval. Press OK. Interval Hr appears.

Or C. Distance-based interval

8. Scroll up or down to adjust miles / kilometers. Press OK.

9. Scroll up or down to adjust feet / hundreds

Press and hold signal/light button to change the units.

of meters. Press OK. Interval DIST appears.

Setting the Number of Intervals and Recoveries

If you start from Time of Day display, repeat steps 1-5.

You can set up to 30 intervals and recoveries (if set on) for an interval phase.

6. Scroll up or down until Repeat is displayed.

7. Press OK to start setting the number.

8. Scroll up or down to adjust the number. Press OK.

If you do not know in advance the number of intervals and recoveries select continuous interval. The intervals will succeed until you manually stop the exercise or until 30 intervals have been made.

8. Scroll down until Cont

appears. Press OK.

Setting Recovery Calculation

A. Time-based recovery Ends your recovery as you reach the

preset time.

Or B. Heart-rate-based recovery Ends your recovery as you reach the

preset heart rate.

Or C. Distance-based recovery Ends your recovery as you reach the

selected distance.

If you start from Time of Day display, repeat steps 1-5.

6. Scroll up or down until Recovery TIMER/ Hr/ DIST is displayed.

7. Press OK to start setting recovery calculation on or off. On/OFF is flashing.

8. Scroll up or down to turn the recovery calculation on or off. Press OK. OFF: skip steps 9-11. On: TIMER/ Hr/ DIST is flashing.

9. Scroll up or down to select recovery timer, heart rate or distance. Press OK.

A. RecoTime is displayed.

10. Scroll up or down to adjust minutes. Press OK.

11. Scroll up or down to adjust seconds. Press OK. Recovery TIMER appears.

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B. RecoHr is displayed.

Options

Function Set

OwnCal Fit. Test HR

max

-p

On/OFF

10. Scroll up or down to adjust the value. Press OK. Recovery Hr appears.

Or C. Rec. Dist is displayed.

10. Scroll up or down to adjust miles / kilometers. Press OK.

11. Scroll up or down to adjust feet / hundreds of meters. Press OK. Recovery DIST appears.

Press and hold signal/ light button to change the units.

To continue your settings, press the stop button. To return to the Time of Day display, press and hold the stop button.

Turning Functions on/off

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

2. Press OK to enter the Options mode. EXERCISE SET is displayed.

3. Scroll up or down until FUNCTION SET is displayed.

4. Press OK to start the function settings. OwnCal is displayed.

Naming Exercise Sets

You can name the exercises, with seven letters, numbers or punctual marks. The available digits are: 0-9, space, A-Z, a-z, - % / ( ) * + : ?.

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

2. Press OK to enter the Options mode. EXERCISE SET is displayed.

3. Press OK. E0-E5 is displayed.

4. Scroll up or down until desired exercise set (E1 - E5) is displayed.

5. Press and hold signal/light button. Adjustable letter is flashing.

6. Scroll up or down to select the desired mark. Press OK.

7. Repeat previous step until you have chosen all 7 letters.

To continue your settings, press the stop button. To return to the Time of Day display, press and hold the stop button.

To set the following functions on you have to set your user information. If lbs/kg are displayed as you start setting the function on, the wrist receiver points out that you have not set your all user information.

OwnCal Calorie Counter on/off

If you start from Time of Day display, repeat steps 1-4.

5. Press OK to start setting the OwnCal function. On/OFF starts to flash.

6. Scroll up or down to set the OwnCal on or off. Press OK.

To get the most accurate OwnCal results, update the VO HR

setting with clinically measured values (if available). If you do not

max

setting and the

2max

know your clinically measured values perform Polar Fitness Test and update the OwnIndex and HR

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-p settings in Fitness Test mode.

max

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Fitness Test on/off

If you start from Time of Day display, repeat steps 1-4.

5. Scroll up or down until Fit. Test is displayed.

6. Press OK to start setting the Fitness Test. On/OFF starts to flash.

7. Scroll up or down to set the Fitness Test on or off. Press OK.

Bicycle Feature Settings

In this section you can set up your preferences for two bikes and adjust the wheel size(s).

Options

Predicted Maximum Heart Rate on/off (HR

max

-p)

If you start from Time of Day display, repeat steps 1-4.

5. Scroll up or down until HRmax-p is displayed.

6. Press OK to start setting the HR

7. Scroll up or down to set the HR

-p can be turned on only if Polar Fitness Test is on.

max

-p. On/OFF starts to flash.

max

-p on or off. Press OK.

max

To continue your settings, press the stop button. To return to the Time of Day display, press and hold the stop button.

Bike Set

Bike 1/ Bike 2/ Bike OFF

Wheel Size Cadence* On/OFF AutoStrt On/OFF

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

2. Press OK to enter the Options mode. EXERCISE SET is displayed.

3. Scroll up or down until BIKE SET is displayed.

4. Press OK to start the Bike settings.

5. Scroll up or down to start setting the Bike 1 or 2 or turn the bike features off. Press OK. Wheel is displayed. If you selected bike features off skip the rest of the bike settings.

You can set two bike preferences for the receiver. Make the settings ready for both bikes; when you start exercising, just select bike 1 or 2. As you take the bike settings 1 or 2 in use your speed and distance measuring functions are always on. Before you can use the receiver to measure distance, speed and cadence* information, you should adjust the wheel size information of your bike.

*Optional Polar Cadence Sensor required

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Adjusting the Wheel Size (Wheel)

If you start from Time of Day display, repeat steps 1-5.

6. Start with the display showing Wheel.

7. Press OK to start setting the wheel size.

8. Scroll up or down to adjust the wheel size. Press OK.

You have the following alternatives to find out the wheel size of your bike:

METHOD 1. Look at the wheel of your bike and find the wheel diameter in inches printed on it. On the chart below, find your wheel diameter in inches or in ERTRO reading. Match it to the wheel size in millimetres on the right.

ERTRO Wheel size diameter (inches) Wheel size setting (mm) 30-559 26x1.25 1953 35-559 26x1.5 1985 44-559 26x1.75 2030 47-559 26x1.95 2050

26x1 1/8 Tubular 1970

650-20C 1952 622-20 700x20C 2086 622-23 700x23C 2096 622-25 700x25C 2105

700C Tubular 2130

28 (700 B) 2237

METHOD 2. Mark the tread of the front tire with a line and roll the tire perpendicular to the ground. You can also use the valve as a mark. Mark a line on the ground. Move your bike on a flat surface straight ahead for one complete wheel rotation. Check that the tire is perpendicular to the ground. Draw another line on the ground exactly where the mark on the front tire touches the ground. Measure the distance between the two lines on the ground. _________ mm Substract 4 mm to account for your weight on the bike to get your wheel circumference. - 4 mm This is the value you must set on the meter. _________ mm

The wheel size is always indicated in millimeters as this is more accurate. Resetting the monitor enters the default values.

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Cadence* on/off (Cadence)

If you start from Time of Day display, repeat steps 1-5.

6. Scroll up or down until Cadence is displayed.

7. Press OK to start setting the Cadence. On/OFF starts to flash.

8. Scroll up or down to set the Cadence on or off. Press OK.

Autostart on/off (AutoStrt)

If you start from Time of Day display, repeat steps 1-5.

6. Scroll up or down until AutoStrt is displayed.

7. Press OK to start setting the Autostart. On/OFF starts to flash.

8. Scroll up or down to set the Autostart on or off. Press OK.

Autostart means that the receiver automatically starts or stops the exercise recording, as you start or stop moving your bicycle.

To continue your settings, press the stop button. To return to the Time of Day display, press and hold the stop button.

*Optional Polar Cadence Sensor required

Naming Bike 1 and Bike 2

You can name the bikes, with four letters, numbers or marks. The number in the right corner of the display indicates, which bike settings are in use. (b0=Bike off, b1= Bike 1, b2=Bike 2)

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

2. Press OK to enter the Options mode. EXERCISE SET is displayed.

3. Scroll up or down until BIKE SET is displayed.

4. Press OK to start the bike settings.

5. Scroll up or down until Bike 1 or 2 is displayed.

6. Press and hold signal/light button. Adjustable letter is flashing.

7. Scroll up or down to select the desired mark. Press OK.

8. Repeat previous step until you have chosen all four letters.

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Monitor Settings

The units settings affect the following features:

1. In the Time of Day display

Options

scroll up or down until OPTIONS is displayed.

2. Press OK to enter the Options mode.

Monitor Set

Sound Units Help

On/OFF

1/2

On/OFF

EXERCISE SET is displayed.

3. Scroll up or down until MONITOR SET is displayed.

4. Press OK to start the monitor settings. Sound is displayed.

Turning the Activity/Button Sound on/off

If you start from Time of Day display, repeat steps 1-4.

5. Press OK to start setting the sound. On/OFF starts to flash.

6. Scroll up or down to set sound on or off. Press OK.

Your receiver has two distinct sounds: activity/button sound and alarms for heart rate zones, watch and fitness test. This setting includes only the activity/button sound settings. Certain Measure and Exercise mode settings will be audible: start, stop, interval phase start and end and recovery calculation end.

Selecting Measuring Units

If you start from Time of Day display, repeat steps 1-4.

5. Scroll up or down until Units is displayed.

6. Press OK to start setting the units. 1 or 2 starts to flash.

7. Scroll up or down to select the unit which best suits you. Press OK.

Units 1: Units 2:

User information kg, cm lbs, feet Date of birth day-month-year month-day-year Speed km/h mph Distance km, hundreds of meters miles, feet Wheel size mm mm (NOTE!)

Turning Help on/off

If you start from Time of Day display, repeat steps 1-4.

5. Scroll up or down until Help is displayed.

6. Press OK to start setting the Help function. On/OFF starts to flash.

7. Scroll up or down to set the Help on or off. Press OK.

If you turn Help on, the flashing arrows guide you to use the correct buttons in the Options and File modes. If you want to change the middle row information during exercise, the function name will appear for a few seconds.

To continue your settings, press the stop button. To return to the Time of Day display, press and hold the stop button.

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Watch Settings

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

2. Press OK to enter the Options mode. EXERCISE SET is displayed.

3. Scroll up or down until WATCH SET is displayed.

4. Press OK to start the watch settings. ALARM is displayed.

Setting Alarm

If you start from Time of Day display, repeat steps 1-4.

5. Press OK to start alarm settings. On/OFF starts to flash.

6. Scroll up or down to set alarm on or off. Press OK. 24h: skip step 7.

7. 12h: AM/PM starts to flash. Scroll up or down to select AM or PM. Press OK.

8. The hours start to flash. Scroll up or down to adjust the hours. Press OK.

9. The minutes start to flash. Scroll up or down to adjust the minutes. Press OK.

When the alarm comes on, it will sound for one minute. You can turn it off by pressing any of the buttons.

Options

Watch Set

Alarm Time 1/2 Date

OFF: skip steps 7-9.

Setting Time of Day

If you start from Time of Day display, repeat steps 1-4.

5. Scroll up or down until TIME1/ TIME2 is displayed.

6. Press OK to start setting the time of day.

7. Time is flashing. Scroll up or down to select time 1 or time 2. Press OK.

8. 12h/ 24h starts to flash. Scroll up or down to select 12h or 24h time mode. Press OK. 24h: skip step 9.

9. AM/ PM starts to flash. Scroll up or down to select AM or PM. Press OK.

10. The hours start to flash. Scroll up or down to adjust the hours. Press OK.

11. The minutes start to flash. Scroll up or down to adjust the minutes. Press OK.

Setting Date

If you start from Time of Day display, repeat steps 1-4.

5. Scroll up or down until DATE is displayed.

6. Press OK to start adjusting the date.

7. Month / Day appears. Scroll up or down to select the desired value. Press OK.

8. Day / Month appears. Scroll up or down

12h Time mode: month day - year. 24h Time mode: day month - year.

to select the desired value. Press OK.

9. Year digits start to flash. Scroll up or down to select the year. Press OK.

To continue your settings, press the stop button. To return to the Time of Day display, press and hold the stop button.

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Setting Tips

Swap time 1 or time 2

In the Time of Day display press and hold the down button. Time 1 or Time 2 is displayed in the uppermost row for a couple of seconds. Displayed time will now be used in all watch and alarm functions. If you chose time 2, “2” is displayed in the Time of Day display.

Shortcut to Watch Setting Loop

Press and hold the signal/light button for a few of seconds to enter into the watch setting loop. If you want to skip some parts and go directly to a watch function, scroll up or down until the desired watch function is displayed. Set the function as in the “Watch settings” section.

Swap Measuring Units

• as you set user information on weight and height.

• as you set an Interval Training Set on distance-based interval or recovery. Press and hold the signal/light button until the units are swapped. Release the button.

Swap Date and User ID

You are able to set a user ID by PC Coach Light software. When set, the user ID number is shown on the upper row of the Time of Day display. You can swap the user ID and date by pressing and holding the up button.

C. EXERCISE

Time of Day

Measure mode

Exercise recording mode

Measure Mode

1. Wear the transmitter and the wrist receiver as described in “Easy start” section.

2. To make sure that the code search will be successful:

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

• Check that you are not near: people with heart rate monitors, high voltage power lines, televisions, mobile phones, cars, motor driven exercise equipment or other electromagnetic disturbance.

You can use two modes in your exercise: Measure or Exercise mode. In the Measure mode you can see your heart rate but your exercise is not recorded. In the Exercise mode your exercise is recorded and stopwatch and other calculations are started.

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3. Start from Time of Day display by pressing the OK to start measuring your heart rate. A heart symbol will start flashing and your heart rate in beats per minute will appear in max. 15 seconds. You have now entered to the Measure mode. The receiver returns automatically to the Time of Day display within 5 minutes if there is no heart rate reception.

The following display appears as you enter the Measure mode. You can change this display to Stopwatch display by pressing the up or down button.

Exercise name Time of Day Current heart rate BasicUse (E0)/

Exercise set in use (E1-E5)

The following displays start to alternate, if you have bike settings in use, as you enter the Measure mode:

Exercise name Bike name

Speed,

Time of Day

Current heart rate

BasicUse (E0)/

Exercise set in use(E1-E5)

cadence and autostart; underline indicates that function is set on.

Bike 1 settings in use

4. If you want to record cycling information, keep the bike still until

your heart rate appears on the display. Press OK to start recording your exercise.

If you want to record cycling information without heart rate measurement: after the heart rate reading 00 appears press OK and start cycling.

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Autostart for Recording a Cycling Exercise

If you start from the Time of Day display, press OK briefly to enter the Measure mode. Your exercise recording automatically starts/ pauses as you start/ stop cycling.

If you want to record cycling information only, start cycling after the heart rate reading 00 appears on the display. If you want to record both cycling and heart rate information keep the bike still until your heart rate appears on the display.

Exercise Recording Mode

If you are starting from Time of Day display, pr ess and hold OK.

Exercise information will be stored in an exercise file only when the stopwatch is running. The ongoing recording is indicated with a graphic bar that runs continuously on the display.

If your preset exercise requires cycling settings, Set bike is displayed for a few seconds. In order to start the exercise set you need to select bike 1 or 2 by pressing and holding the down button until the desired set is displayed. The choice is displayed in the lower right corner: b0= bike off b1= bike 1 settings on b2= bike 2 settings on

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If there is 00 / - - reading on the display, there is no heart rate reception. Bring the wrist receiver up to your chest near the transmitter’s Polar logo. The receiver starts looking for the heart rate signal again.

At the start of your workout, the exercise time is displayed in minutes and seconds. When you have exercised more than 60 minutes, the exercise time is displayed in hours and minutes.

Turning the Heart Rate Zone Alarm on/off

Note that you can not use the alarm when Bycicle functions are on. Note that trip distance is reset by pressing and holding signal/light button. Therefore Trip should not be displayed in the upper row when turning zone alarm on/off.

Press and hold the signal/light button. When

appears on the display the zone alarm is on. You will hear a beeping sound with each heartbeat if your heartbeat is outside the heart rate limit. If you do not want to use the zone alarm the flashing heart rate reading indicates if your heartbeat is outside the heart rate limit. This function can be used if you have set heart rate limits on in Interval Training Set or BasicSet.

In addition to the rate zone alarm you can see:

if you are exercising above heart rate zone. if you are exercising below heart rate zone.

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Swapping the Heart Rate Limits

Press and hold the up button. Repeat until the desired limits are displayed. In the Interval Training mode the limits are automatically swapped when the phase changes to the preset limits.

You have three optional Exercise modes depending on the selected exercise:

• BasicUse

• Interval Training Set (Int On)

• BasicSet (Int OFF)

Storing Lap and Split Time

Press OK to store lap and split time.

First Then

Lap time Split time Average heart rate of the lap Number of the lap

The following functions can be used during all three optional Exercise modes.

Illuminating the Display

Press the signal/light button. After you use backlight once in the Measure mode, the receiver automatically illuminates the display if you: start/stop the exercise session, store lap information and at the end of an interval and a recovery calculation.

The receiver automatically stores a lap time when you stop recording an exercise. You can store 99 laps if you have not used the interval function. After storing 99 laps FULL appears for a few seconds every time you take a lap. You can continue taking laps but they will not be stored. The wrist receiver continues recording all other information of the exercise, except lap and interval information.

Pausing the Exercise

Press the stop button. The exercise recording, stopwatch and other calculations are paused. To continue them, press OK. Or, to return to the Time of Day display, press and hold the stop button.

The receiver automatically returns to the Time of Day display within 5 minutes if you forget to quit the heart rate measuring after having stopped the stopwatch and taken the transmitter off your chest.

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Swapping the Displayed Exercise Information

There are four display options, which you can swap between by pressing the down button. Once you have configured the display options, the receiver saves the settings. If the Help function is on, the name of the selected function appears for a few seconds.

Stopwatch Time of Day Time of Day Stopwatch Current heart rate Number of the lap

Stopwatch Time of Day Lap time Speed

Select the Middle Row Information

1. Press the down button to select the desired display alternative. When you swap the middle row information, the upper and lower rows change also. Continue selecting the upper and lower rows.

Select the Upper Row Information

2. Press the up button to select from the following: Time of Day (Time), stopwatch (Sw), lap time (Lp), or if you have turned the functions on select from: calorie expenditure (Cal), trip (Trip), current speed (Spd), average speed (Avg speed), maximum speed (Max speed) and cadence* (Cad).

You cannot select the same displayed function to the upper and middle row i.e. the option on the middle row is no longer available for the upper row.

When you have set your Interval Training Set on, you will have one extra display in addition to the four displays.

Phase Name Countdown

timer You can only change the middle and lower rows for this display.

See the alternative phase displays from “Exercising with Interval Training Set” section. You can also choose which information you want to be on the three display rows.

You can configure the middle and upper rows either in the Measure mode or during the exercise.

Select the Lower Heart Rate Information Row

3. Press and hold the down button to select from the following: Current heart rate, average heart rate (avg) or the reading in percentages of your maximum heart rate (% max) if you have set your user information.

You can only change the displayed function of the lower row if the stopwatch is on.

Resetting the Stopwatch to Zero

1. Pause your exercise.

2. Press and hold the down button until the stopwatch is reset. Release.

*Optional Polar Cadence Sensor required

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Time of Day display, press and hold the stop button. As a result of resetting your stopwatch the previous file is deleted.

Starting an Exercise Set

1. Start from the Time of Day display. Press OK to enter the Measure mode.

2. If you want to swap the preset exercise set, press and hold the up button until the exercise set (E1-E5) is swapped. Release. Repeat until desired exercise set is displayed.

3. To start exercising and recording the preset exercise type press OK.

Exercising with Interval Training Set (Int On, E1-E5)

Structure of an interval training exercise:3. Press OK to restart the stopwatch and recording. Or, to return to the

Heart

rate

160

140

120

WarmUp phase

100

Countdown timer 1

Heart rate limits 1

01020304050

Interval Phase

Repeats 03

Interval

Recovery

Interval

Recovery

CoolDown phase

Countdown timer 3 Heart rate limits 3

Interval

Recovery

Warm-up Phase

1. First Heart rate limits 1 (if set on).

Time

In this mode you can also use the functions in "Exercise Recoding Mode" section.

The Interval Trainer automatically guides you through your exercise. In order to hear the activity sounds when the phase starts and stops make sure the activity/button sound is on. If you have turned the countdown timer of the phase off, you have to stop the phase manually by pressing and holding the OK button. When the stopwatch starts running indicates that Interval Trainer is on. As the interval training exercise ends the receiver automatically starts a BasicUse exercise, which is recorded to the same file as your interval training exercise.

2. Then Countdown timer 1. Heart rate information.

Countdown timer starts running if you have set the timer 1 on. If you have set the timer off, press and hold OK and continue from the interval phase.

3. At the end of warm-up phase Warm-up phase duration. Average heart rate of the warm-up phase.

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Interval Phase

The receiver records up to 30 repeated interval phases. Your interval phase is divided into interval and recovery calculation (if set on) sections, which alternate continuously through your interval phase.

Interval Session

1. First Preset heart rate limits 2 (if set on).

2. Then One of the following is displayed depending on your settings:

A. manual, B. time-based C. heart-rate-based interval or D. distance-based interval.

A. Manual interval

Number of set intervals. Current interval number. If you selected manual interval your interval will end as you press and hold OK.

Or B. Time-based interval

Countdown timer. If you selected time-based interval your interval will end as you reach the preset time.

Or C. Heart-rate-based Interval

The difference between the preset interval heart rate and current heart rate.

If you selected heart-rate-based interval your interval will end as you reach the preset heart rate reading.

Or D. Distance-based interval

Countdown distance. Your interval will end as you reach the preset distance.

3. At the end of Interval Interval duration. Average heart rate of the interval.

When your interval ends the wrist receiver automatically continues with following preset function: recovery calculation or cool-down phase.

Recovery Calculation

One of the following is displayed depending on your settings: A. time-based recovery calculation, B. heart-ratebased or C. distance-based recovery calculation.

A. Time-based recovery. Recovery countdown timer. Current heart rate.

Or B. Heart-rate-based recovery.

The difference between the preset recovery heart rate and current heart rate. Current heart rate.

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Or C. Distance-based recovery.

Recovery countdown distance. Current heart rate.

You will hear two beeps when the recovery calculation is done.

After your cool-down phase has ended the receiver automatically continues recording exercise with BasicUse mode.

You can continue using and swapping the heart rate limits of the previous exercise in this mode too. If you want to do another interval training exercise, press and hold the OK button.

At the end of recovery

A. and B. Or C. Recovery duration. Recovery distance. Drop in your heart rate.

Cool-down Phase

1. First Preset heart rate limits 3 (if set on).

2. Then Countdown timer 3. Heart rate information.

Countdown timer starts running if you have set the timer 3 on. If you have set the timer off press and hold OK to end the cool-down phase.

3. At the end of cool-down phase Cool-down phase duration. Average heart rate of the cool-down phase.

Interrupting an Interval Training Exercise

1. Press the stop button to pause the exercise.

2. Press and hold the stop button to return to the Time of Day display.

Press the stop button. BasicUse appears. You can continue measuring your heart rate in this mode (Measure mode). To continue exercising with BasicUse and recording your exercise information press OK. You can continue using and swapping the same heart rate limits of the previous exercise. Repeat steps 1 and 2 to return to the Time of Day display.

Exercising with BasicSet (Int OFF, E1-E5)

In this mode you can also use the functions in "Exercise Recording Mode" section.

Starting the Timers

If timers are set on, they automatically start running once you start the stopwatch. Timers alternate in the following order: timer 1, 2, 3, 1, 2, 3, etc. At the end of timer 1 you will hear 1 beep, at the end of timer 2 you will

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hear 2 beeps and at the end of timer 3 you will hear 3 beeps. Timers stop running when you stop the stopwatch.

Starting Recovery Calculation

To start the recovery calculation, press and hold the OK button. See “Exercising with Interval Trainer”/ “Recovery calculation” for the displayed information during the recovery calculation. After the recovery calculation is done the exercise is paused. You can continue the exercise by pressing the OK button after the recovery calculation. If you do another recovery calculation, the previous recovery information will be deleted.

Stopping the Exercise

1. Press the stop button to pause the exercise.

2. Press and hold the stop button until time of day is displayed. Your lap and split time are automatically recorded, when you end the exercise.

Tips During the Exercise

Checking the Heart Rate Limits and Illuminating the Display

Bring the wrist receiver near the transmitter’s Polar logo. The backlight is turned on for a couple of seconds. The current heart rate limits of the exercise are displayed.

Swap the Bike Setting (b0, b1 or b2) Start from the Measure mode. Press and hold the down button until Bike 1 or 2 or Bike OFF is displayed. You can now start exercising with the chosen settings. For more information about cycling measurement, see the “Measure mode” and “Swapping the displayed exercise information” sections.

Resetting the Trip Distance

Start from the Measure mode or Exercise mode. Scroll up until Trip is displayed. Press and hold the signal light button until the trip reading is zero. Release.

Restarting the Interval or Recovery Calculation

In the Exercise mode press the stop button to pause the interval or recovery calculation. Reset the calculation by pressing and holding the down button. To restart the same calculation press the OK button or to reset the interval training exercise, see “Resetting stopwatch to zero” section.

Interrupting an Interval or Recovery Calculation

Press and hold the OK button during your interval training exercise session to interrupt the calculation. The following section automatically starts. Ex. if you interrupt an interval your recovery calculation (if set on) automatically starts.

Swapping the Exercise Type (E0 or E1 - E5) In the Measure mode press and hold the up button. Release. Repeat until desired exercise set or BasicUse is displayed.

Interrupting a Phase of an Interval Training Exercise

Press the stop button to pause your phase. Press and hold the OK button. The following phase automatically starts.

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D. HOW TO RECALL TRAINING

Time of Day File Options Fit. Test Connect

INFORMATION

The receiver starts saving your exercising information as you start the stopwatch. You can recall the information in the File mode. The receiver stores one complete training file at a time. Your latest exercise is stored in a complete file until the next time you start the stopwatch. Then your previous complete file is compressed to a summary file. The summary file includes only the main exercise information (starting date and time and exercise duration).The receiver saves five summary files.

F6 F5 F4 F3 F2 F1

Your complete file is F1 the very first time, then F2 and so on, until you have recorded 6 complete files. Then F6 always indicates a complete file and F1 to F5 are the summary files. The bigger the file number the more recent it is.

Some information alternates on the display automatically. You can make the information alternate faster by pressing the OK button, Ex., the target heart rate zone information.

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

2. Press OK to enter the File mode. The main information of your complete file is displayed.

Starting date and time alternate on the display. Exercise name BasicUse (E0) or used exercise set (E1-E5) File number

3. If you wish to recall a summary file, scroll up or down until the desired

file is displayed.

4. Press OK to start recalling the file. Exe. Time is displayed.

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Complete File

Exe. Time

Reco

Exe. Dist

Speed

Cadence*

Limits

InZone1

InZone2

InZone3

KCal

Tot. KCal

Tot. Time

Rid. Time

Odometer

EXE. SET

LAPS

CoolDown

Interval

WarmUp

• Move forward and backward within file loops with up or down buttons.

• Press OK to enter a file or to enter a deeper level in the file loop.

• Press the stop button to move backward to the previous file level.

• Press and hold the stop button to return to the Time of Day display, wherever you are in the File recalling cycle.

Reco 30

Int 30

Lap 99

Reco 1

Int 1

Lap 1

Best Lap

Exercise Time (Exe. Time) The exercise time is the amount of time that you have exercised with the stopwatch running. Average and maximum heart rates of your exercise alternate on the display. To continue recalling the complete file, scroll up or down.

This is the first opening display that you will see in both summary and complete files. The summary file does not include any more information. To exit the summary file press the stop button.

Recovery Information of BasicSet Exercise (Reco) Recovery time. Recovery duration. Drop in your heart rate.

Recovery heart rate. Time it took reach the preset heart rate reading. Drop in your heart rate.

Exercise Distance (Exe. Dist) You can see the exercised distance.

Speed Information (Spd. Avg/ Max) Average and maximum speed of the exercise alternate.

*Optional Polar Cadence Sensor required

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Cadence Information* (Cad. Avg/ Max)

Average and maximum cadence of the exercise alternate.

Heart Rate Limits 1, 2 and 3 (Limits 1/ Limits 2/ Limits 3) Settings of the heart rate limits alternate on the display. Limits 1 are used for target heart rate zone 1, limits 2 for zone 2 and limits 3 for zone 3.

Exercise Time within, above and belove the Target Heart Rate Zones

Indicates the exercise time, which you have spent within (InZone), above and below each heart rate limits during the entire exercise.

Calorie Expenditure (KCal) You will see how many kilocalories you have expended during the exercise.

Cumulatice Calorie Count (Tot. KCal) You will have a count for cumulative calories expended during several exercise sessions starting from the previous resetting. This function allows you to follow the calorie count as a gauge of effective exercise Ex. during one week.

Cumulative Exercise Time Count (Tot. Time) This function counts cumulative exercise time expended during several exercise sessions starting from the previous resetting. It allows you to follow the exercise time count as a gauge of amount of exercise Ex. during one week.

*Optional Polar Cadence Sensor required

Your cumulative total time is displayed in hours and minutes until 99 hours 59 minutes is reached. After this your cumulative exercise time is displayed in hours until 9999 hours is reached.

Cumulative Riding Time (Rid. Time) You will have a count for cumulative riding time expended during several exercise sessions starting from the previous resetting.

Odometer (Odometer) Measures cumulative total distance of several exercise sessions starting from the previous resetting.

Interval Training Information (EXE. SET) Start with the display showing EXE. SET.

1. Press OK to start recalling the interval training information.

2. Scroll up or down to see the information on warm-up, interval and cooldown phases.

Warm-up Phase

Warm-up duration. The heart rate at the end of the warm-up, average and maximum heart rates of your warm-up phase.

Interval Phase

Interval phase duration. Average heart rate of intervals and recoveries.

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Cool-down Phase

Duration of the cool-down. The heart rate at the end of the cool-down, average and maximum heart rates of the cool-down phase.

3. Press the stop button to return to the previous file level and skip steps 4-6, or continue recalling more detailed information of the interval phase.

4. Start with the display showing Interval. Press OK to see details of each interval and recovery.

5. Scroll up or down between intervals and recoveries.

Interval information

Interval number

Split time of the interval

Interval duration.

Speed at the end of an

interval (If bike 1/2 was on).

The heart rate at the

end of the interval,

average and

maximum

heart rates of the

selected interval.

Recovery information

Time-based recovery Recovery duration. Drop in your heart rate.

Heart-rate-based recovery Time it took reach the preset heart rate reading. Drop in your heart rate.

Distance-based recovery Recovery distance. Drop in your heart rate.

6. To to continue recalling, Ex., lap information press the stop button twice. Scroll up or down until LAPS is displayed.

Lap Information (LAPS) Start with the display showing LAPS and number of the recorded laps.

1. Press OK to start recalling the lap information.

2. Scroll up or down to see the following information:

Best Lap

Shortest lap time. The number of the best lap.

The best lap information is displayed if you have stored at least 3 laps. The best lap can not be the last lap.

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Laps

Split time. Speed at the end of the lap (If bike 1 /2 was on).

Lap time.

Lap number.

The heart rate at

the end of the lap,

average and

maximum heart rates of the lap.

Press the stop button to exit the LAPS display. Press and hold stop to return to the Time of Day display.

Resetting Your Cumulative Counts to Zero

Once your have reset the cumulative count you cannot retrieve it. Start with the display showing Tot. KCal, Tot. Time, Rid. Time or Odometer.

1. Press OK to start resetting the desired total count. Reset appears and the value starts to flash.

2. Press and hold the down button. Reset starts to flash. You can still cancel the resetting by releasing the down button before the value is reset. If you are sure that you want to reset the value keep holding the down button until value is reset. Release.

3. Press the stop button to exit the reset display. Press and hold the stop button to return to the Time of Day display.

E. CONNECTION TO COMPUTER

The wrist receiver records essential data for your training log. A training log makes it possible to plan future training and to define the most suitable interval training for maximising performance capacity.

Downloading Training Data to a Computer

Your heart rate monitor offers an easy way to analyse training data by computer afterwards. It starts recording at a sampling rate of 15 seconds up to 120 samples. When the memory is full, it is compressed and a longer averaging period is used (30 s, 1 min, 2 min, 4 min or 8 min) depending on the recording time. Maximum recording time is 16 hours. The table shows the exercise times for each sampling rate.

Sampling rate Exercising time 15 s - 30 min 30 s 30 min - 1 h 1 min 1 h - 2 h 2 min 2 h - 4 h 4 min 4 h - 8 h 8 min 8 h – 16 h

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To be able to transfer the recorded training information via SonicLink™ and to analyse it with PC Coach Light software version 3.0 or later, you need a personal computer with a sound card and microphone. To make sure that the training information transfer will be successful, check that there are no interfering sounds near the computer.

Uploading Settings from Computer

Your heart rate monitor offers you the option of uploading your settings with PC Coach Light software version 3.0 or later to the wrist receiver. You are also able to set a user ID for easier recognition in multi-user situations.

1. Start the software.

2. Activate the download function of the software and follow the directions on screen.

3. If the receiver is in the Time of Day display scroll up or down until CONNECT is displayed. Make sure that start is displayed.

4. Bring and hold the back cover of the receiver next to the computer’s microphone. Keep the back cover of the wrist receiver within 2" / 5 cm of the microphone until the SonicLink sound has ceased.

5. Press the OK button to start the data transfer.

SonicLink and COM appear on the display. You will hear a chirping sound (SonicLink) while the training information is transferred to the computer. You can monitor the transfer percentage from the receiver’s display. Press and hold the stop button to return to the Time of Day display after data transfer.

You can interrupt the data transfer to the computer by pressing the stop button during data transfer. CONNECT is displayed.

E 70 E 71

To be able to upload the settings from PC Coach Light software via Polar Uplink, you need a personal computer with a sound card (compatible with Sound Blaster™) and dynamic loudspeakers or earphones.

1. Start the software.

2. Activate the upload function of the software and follow the directions on screen.

3. If the receiver is in the Time of Day display scroll up or down until CONNECT is displayed.

4. Place the receiver less than 4"/ 10 cm from the loudspeaker. Do not move the receiver during the data transfer.

5. The receiver automatically starts to upload the information.

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UpLink and COM appear. You will hear a chirping sound while information is transferred to the receiver. All settings are transferred completely to the receiver when 100 % is displayed. Press and hold the stop button to return to the Time of Day display after data transfer.

If the data transfer was unsuccessful bring the receiver closer to the loudspeakers or turn the volume level of the loudspeakers up.

You may interrupt the data transfer from the computer by pressing the stop button during data transfer. CONNECT is displayed.

F. POLAR FITNESS TEST

The Polar Fitness Test is an easy, safe and quick way to estimate individual maximal aerobic power and to get predicted maximum heart rate value. The Polar Fitness Test is targeted to healthy adults.

OwnIndex

OwnIndex is a value which is comparable to maximal oxygen uptake (VO

), a commonly used descriptor of aerobic fitness. Cardiovascular

2max

(aerobic) fitness relates to how well your cardiovascular system works to transport and utilize oxygen in your body. The stronger and more efficient your heart is, the better the cardiovascular fitness is. VO indicator of performance capability in endurance sports.

is a good

2max

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If you want to improve your cardiovascular fitness, it takes a minimum of 6 weeks on an average to see a noticeable change in OwnIndex. Less fit individuals see progress even more rapidly and for more fit individuals more time is needed. The better the cardiovascular fitness of an individual, the smaller the improvements in OwnIndex.

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

To monitor your fitness progress start with measuring your OwnIndex a few of times during the first two weeks, to get a baseline value. Thereafter, repeat the test approximately once a month. OwnIndex is based on resting heart rate, heart rate variability at rest, age, gender, height, body weight and self-assessed physical activity.

Predicted Maximum Heart rate (HR

The HR

-p definition is carried out simultaneously with the Polar Fitness Test.

max

-p score predicts your individual maximum heart rate value more

max

-p)

accurately than the age-based formula (220-age). The age-based method provides a rough estimation and may not be very accurate, especially for people who have been fit for many years or for older people. The most accurate way of determining your individual maximum heart rate is to have it clinically measured (in maximal treadmill or bicycle stress test) by a cardiologist or an exercise physiologist.

Your maximum heart rate changes to some extent in relation to your fitness. Regular endurance exercise tends to decrease HR

. There may also

max

be some variation according to the sport you participate in. For example, running HR

-p gives the possibility of defining training intensities as percentages

max

> cycling HR

max

> swimming HR

max

of maximum heart rate and of following maximum heart rate changes due to training, without an exhaustive maximal stress test. HR

-p is based on

max

resting heart rate, heart rate variability at rest, age, gender, height, body weight and maximal oxygen uptake, VO most accurate HR VO

into the wrist receiver.

2max

-p is obtained by entering your clinically measured

max

(measured or predicted). The

2max

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Fitness Test Settings

To be able to carry out the Polar Fitness Test you need to do the following settings in the Options mode:

• Set your personal user information and long-term physical activity level.

• Set the Polar Fitness Test on.

• Set the HR

-p on if you want to get a prediction of your maximum

max

heart rate.

Carrying Out the Test

To get reliable test results, the following basic requirements apply:

• You should be relaxed and calm.

• The test can take place anywhere – home, office, health club – as long as the testing environment is peaceful. No disturbing noises (Ex. television, radio or telephone), no other people talking to you.

• Keep the testing place, time of day and environment the same every time the test is repeated.

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

• Avoid heavy physical effort, alcoholic beverages or pharmacological stimulants on the test day and the day before.

Time of Day File Options Fit. Test Connect

1. In the Time of Day display scroll up or down until FIT. TEST is displayed. If you cannot find Fitness Test mode check that you have turned the function on in the Options mode.

2. Press OK to enter the Fitness Test mode. Your latest OwnIndex and the testing date are displayed.

3. Scroll up or down to see your latest HR

-p and the testing date.

max

4. Lie down and relax yourself for 1-3 minutes before the test.

Start the Test

It takes 3-5 minutes to carry out the test.

5. Press OK to start the test. The wrist receiver starts searching for your heart rate. TEST On and your heart rate are displayed. The test begins.

6. Lie relaxed. Keep your hands beside your body and avoid body movements. Don’t communicate with other people.

7. Your current OwnIndex and the testing date are displayed.

8. If HR

-p is on: Scroll up or down to see the HR

max

-p result and the

max

testing date.

Turn the Fitness Test Sound Signal on/off

The sound signal will alarm you at the end of the test. If the sound signal is on appears on the display.

• To turn the sound signal on or off either before or during the test, press and hold the signal/light button.

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Interrupt the Test

• You can stop the test any time during the test by pressing the stop button. Failed TEST is displayed for a few seconds. The latest OwnIndex and HR

-p are not replaced.

max

If the wrist receiver does not succeed in receiving your heart rate at the beginning or during the test, the test will fail. Check that the transmitter electrodes are wet and the elastic strap is snug enough.

Update OwnIndex and HR

You can update your OwnIndex and HR

max

-p

-p values to the Options mode/

max

User information. When you update these values regularly, the reading in percentages of your maximum heart rate and calorie calculation give more accurate individual information.

1. In the Time of Day display scroll up or down until FIT. TEST is displayed.

2. Press OK to enter the Fitness Test mode.

3. Scroll up or down until Update USER SET is displayed. This display appears if you have not updated your latest test results.

4. Press OK to update the OwnIndex and HR

-p values.

max

5. To return to the Time of Day display, press and hold the stop button.

Your maximum heart rate value is updated if the HR

-p is on.

max

Fitness Classes

The Polar Fitness Test result, your OwnIndex, is most meaningful when comparing your individual values and changes in them. OwnIndex can also be interpreted according to your gender and age. Locate your OwnIndex on the table to find your current cardiovascular fitness classification, compared with those who are of the same age and gender.

Age1234567

(years) (very (poor) (fair) (average) (good) (very (excellent)

poor) good) 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

MENWOMEN

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 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

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

The classification is based on literature review of 62 studies where VO 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 Environ Med; 61:3-11, 1990.

was measured directly in healthy

2max

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For various fitness classes we recommend the following:

5-7 Maintain

current exercise habits for good health and

4 To ensure good health,

maintain current exercise habits. For fitness

1-3 Increase exercise

for health benefits and fitness improvement.

Top athletes typically score OwnIndex values above 70 (men) and 60 (women). Values as high as 95 can be reached by athletes of Olympic caliber. OwnIndex is highest in sports that involve large muscle groups such as cross-country skiing and cycling.

improvement an increase in exercise is recommended.

fitness.

G. CARE AND MAINTENANCE

Your Polar heart rate monitor is a high-tech instrument of superior design and workmanship and should be treated with care. The suggestions below will help you fulfill the warranty obligations and enjoy this product for many years to come.

Taking care of your Polar heart rate monitor

• Wash the transmitter regularly after use with a mild soap and water solution. Dry it carefully after washing with soft towel.

• Never store the transmitter wet. Sweat and moisture can keep its electrodes wet and the transmitter activated, which shortens the battery life.

• Store your Polar heart rate monitor in a cool and dry place. Do not store it in any kind of non-breathing material, such as a plastic bag or a sports bag if it is wet.

• Do not bend or stretch the transmitter. This may damage the electrodes.

• Do not dry the transmitter in any other way than with a towel. Mishandling may damage the electrodes.

• Keep your Polar heart rate monitor out of extreme cold and heat. The operating temperature is 14 ºF to 122 ºF/ -10 ºC to 50 ºC.

• Do not expose the Polar heart rate monitor to direct sunlight for extended periods, such as by leaving it in a car.

• Do not immerse the speed sensor in water.

• Avoid hard hits to the speed sensor as these may cause damage.

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Batteries

Transmitter

The estimated average battery life of the transmitter is 2500 hours of use. Contact your authorized Polar service center for a replacement transmitter. Polar recycles used transmitters. See your Customer Care Charter for detailed instructions.

Wrist Receiver

The estimated average battery life of the wrist receiver is 2 years in normal use (2h/ day, 7 days a week). Please note that excessive use of the backlight and the alarm signals will drain the battery more rapidly. Do not open the wrist receiver yourself. To ensure the water resistance properties and the use of qualified components, the wrist receiver battery should be replaced by an authorized Polar Service Center only. At the same time a full periodic check of the Polar heart rate monitor will be done.

Battery Replacement for Polar Speed Sensor

The estimated average battery life of the Polar Speed Sensor is 2500 hours of use. We highly recommend you send the speed sensor to an authorized Polar Service Center for battery replacement, where the unit is tested for water resistance after the battery is replaced. However, if you prefer changing the battery yourself, please follow these instructions carefully:

Detach the sensor from your bicycle.

1. Open the sensor by removing the two small screws, counter-clockwise, with a small screwdriver.

2. Lift the case off carefully. Hold the sensor cover upwards so that the PCBA (printed circuit board assembled) stays in the case.

3. Remove the PCBA carefully.

4. Press the battery holder gently. Release a hook of the holder from the opposite side of the PCBA and lift the holder upwards. Remove the old battery.

5. Insert a new battery with the plus (+) side facing up and press the battery housing gently so that it is attached to the PCBA at all corners.

6. Put the PCBA back into place.

7. Check that the sealing ring stays in its groove. Replace the cover back.

8. Insert the two screws in their holes and tighten them gradually in turn.

9. Test the sensor by checking that it gives out an orange flash when the spoke magnet passes the speed sensor.

10. Do not throw the replaced battery away with normal waste; take it to a place where problem waste is handled.

Service

Should your Polar heart rate monitor need service, see the Customer Care Charter to contact an authorized Polar Service Center.

Water resistance cannot be guaranteed after unauthorized service.

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H. PRECAUTIONS

Using the Heart Rate Monitor in a Water Environment

Your heart rate monitor is water resistant to 60 feet/ 20 meters.

Users measuring heart rate in a water environment may experience interference for the following reasons:

• Pool water with a high chlorine content and seawater are very conductive. The electrodes of a Polar transmitter may become short circuited which prevents EKG signals from detection by the transmitter unit.

• Jumping into the water or strenuous muscle movement during competitive swimming may cause water resistance that shifts the transmitter on the body to a location where it is not possible to pick up EKG signal.

• The EKG signal strength varies depending on the individual’s tissue composition and the percentage of people who have problems in heart rate measuring is considerably higher in a water environment than in other use.

Polar Heart Rate Monitor and Interference

Electromagnetic Interference

Disturbances may occur near high voltage power lines, traffic lights, overhead lines of electric railways, electric bus lines or trams, televisions, car motors, bike computers, some motor driven exercise equipment, cellular phones or when you walk through electric security gates.

Exercise Equipment

Several pieces of exercise equipment with electronic or electrical components such as LED displays, motors and electrical brakes may cause interfering stray signals. To try to tackle these problems, relocate the Polar wrist receiver as follows:

1. Remove the transmitter from your chest and use the exercise equipment as you would normally.

2. Move the wrist receiver around until you find an area in which it displays no stray reading or flashing of the heart symbol. Interference is often worst right in front of the display panel of the equipment, while the left or right side of the display is relatively free of disturbance.

3. Put the transmitter back on the chest and keep the wrist receiver in this interference-free area as far as it is possible.

4. If the Polar heart rate monitor still does not work with the exercise equipment, this piece of equipment may be electrically too noisy for wireless heart rate measurement.

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Minimizing Possible Risks in Exercising with a Heart Rate Monitor

Exercise may include some risk, especially for those who have been sedentary.

It is important to be sensitive to your body’s reactions during the exercise. If you feel unexpected pain or tiredness regarding your

exercise intensity level, it is recommended to stop the exercise or continue at a lighter intensity.

Before starting a regular exercise program an individual is recommended to answer to the following questions for health status checking. If the answer is yes to any of the questions, we recommend to consult a doctor before starting an exercise program.

• Have you not exercised for the past 5 years?

• Do you have high blood pressure?

• Do you have high blood cholesterol?

• Do you have symptoms of any disease?

• Are you taking any blood pressure or heart medication?

• Do you have a history of breathing problems?

• Are you recovering from a serious illness or medical treatment?

• Do you use a pacemaker or another implanted electronic device?

• Do you smoke?

• Are you pregnant?

Note that in addition to exercise intensity, medications for heart, blood pressure, psyche, asthma, breathing etc. as well as some energy drinks, alcohol and nicotine, can affect heart rate.

If you are allergic to any substance that comes into contact with the skin, check the Polar heart rate monitor materials from the

“Technical specifications” chapter. It is recommended that you wear the transmitter against your bare skin to ensure flawless operation. However, if you wish to wear the transmitter over a shirt, moisten the shirt well under the electrodes.

Notice to persons with pacemakers, defibrillator or other implanted electronic device. Persons who have a pacemaker use the

Polar heart rate monitor at their own risk. Before starting use, we always recommend an exercise test under doctor’s supervision. The test is to ensure the safety and reliability of the simultaneous use of the pacemaker and the heart rate monitor.

The combined impact of moisture and intense abrasion may cause a black color, which might stain light-colored clothes especially, to come off the transmitter's surface.

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I. FREQUENTLY ASKED QUESTIONS

What should I do if...

...I don’t know where I am in the Options or File cycle?

Press and hold the stop button until time of day is displayed.

...I cannot find the previous exercise’s file?

You may have used the Measure mode during your exercise, which means that your exercise was not stored. To record the exercise you have to turn the stopwatch on by pressing the OK button in the Measure mode.

...I cannot find the expended calories from my exercise file?

Check that you have set your personal user information and turned the OwnCal function on. Check that your heart rate has reached over 90 bpm or above 60 % of your maximum heart rate during your exercise.

...I cannot turn my HR

Check that you have set your personal user information and turned the fitness test on before turning the HR

I 88 I 89

max

-p on?

max

-p on.

...there is no heart rate reading (- -)?

1. Check that the electrodes of the transmitter are moistened and that you are wearing it as instructed.

2. Check that you have kept the transmitter clean.

3. Check that you are not near other people that have heart rate monitors, high voltage power lines, televisions, mobile phones or other sources of electromagnetic disturbance.

4. Have you had a cardiac event which may have altered your EKG waveform? In this case consult your physician.

...heart symbol flashes irregularly?

1. Check that the wrist receiver is not further than 3 feet/ 1 meter from the transmitter.

2. Check that the elastic strap has not become loose during exercise.

3. Make sure that the electrodes of the transmitter are moistened.

4. Make sure that there is no other heart rate transmitter within 3 feet/ 1 meter.

5. Cardiac arrhythmia may cause irregular readings. In this case consult your physician.

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...other person with heart rate monitor is causing interference?

Keep a distance from your training partner and continue your training session normally.

1. Take the transmitter off your chest for 30 seconds. Keep a distance from your training partner.

2. Put the transmitter back and bring the receiver up to your chest near the transmitter’s Polar logo. The receiver starts looking for a heart rate signal again. Continue your training session normally.

...heart rate reading becomes erratic or extremely high?

You may have come within range of strong electromagnetic signals which cause erratic readings. Check your surroundings and move further away from the source of disturbance.

...the display is blank or fading?

If the display is blank, activate the wrist receiver by pressing the OK button twice, after which the Time of Day display appears. The first sign of a discharged battery is the battery symbol on the display. Also the digits fade when the backlight is used. Have the batteries checked.

...there are no reactions to any buttons?

Reset the Polar heart rate monitor. Resetting clears watch settings which will return to the default settings. User information and measuring units settings will be saved.

1. Press the RESET button with a pen tip. Display becomes full of digits. If you don’t press any button after reset within one minute the wrist receiver goes to the Time of Day display.

2. Press any of the buttons once. The time of day is displayed.

...the battery of the wrist receiver must be replaced?

We recommend having all service done by an authorized Polar Service Center. This is especially necessary to ensure the warranty remains valid and is not affected by incorrect repair procedures done by an unauthorized agent. Polar Service will test your wrist receiver for water resistance after battery replacement and make a full periodic check of the complete Polar heart rate monitor.

…there are irregular speed, distance or heart rate readings?

You may have come within range of strong electromagnetic-signals, which cause erratic readings. Check your surroundings and move away from the source of disturbance.

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Another cyclist may have caused crosstalk with a Polar Speed Sensor. Keep a distance of at least 3 feet/ 1 meter between your wrist receiver and the Polar Speed Sensor of the other cyclist.

…the speed reading is 00 or there is no speed reading on the display while cycling?

1. Check the correct position and distance of the speed sensor with the spoke magnet and the wrist receiver.

2. Check that you have set bike 1 or 2 on.

3. If the 00 reading appears irregularly, this may be due to temporary electromagnetic interference in your current surroundings.

4. If the 00 reading is constant, you may have exceeded 2500 riding hours and the battery of the speed sensor needs to be replaced.

...I have questions concerning the SonicLink or the PC Coach Light software?

Contact your local distributor of PC Coach Light Biometrics Inc., 637 S Broadway, Suite B-156, Boulder, CO 80303, USA. Phone: + 1 (303) 494-9155, Fax: +1 (303) 494-9722, www.pccoach.com. Contact information is found also under the help menu of the PC Coach Light software.

J. TECHNICAL SPECIFICATION

Polar heart rate monitor is designed to indicate the level of physiological strain and intensity in sports and exercise. No other use is intended or implied. Heart rate is displayed as number of heartbeats per minute (bpm).

Transmitter

Battery type: Built-in Lithium Cell Battery life: Average 2500 hours of use Operating temperature: 14 °F to 122 °F/ -10 °C to +50 °C Material: Polyurethane Waterproof

Elastic Strap

Buckle material: Polyurethane Fabric material: Nylon, polyester and natural rubber

including a small amount of latex

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Wrist Receiver

Battery type: CR 2354 Battery life: Average 2 years (2h/ day, 7 days/ week) Operating temperature: 14 °F to 122 °F / -10 °C to +50 °C Water resistance: to 60 feet/ 20 meters Back cover material: Polycarbonate and glass fibre Wrist strap material: Polyurethane Wrist strap buckle material: Stainless steel complying with EU Directive 94/27/EU and its amendment 1999/C 205/05 on the release of nickel from products intended to come into direct and prolonged contact with the skin.

Watch accuracy better than ± 0,5 seconds/ day at 77 °F/ 25 °C temperature. Accuracy of heart rate measurement: ± 1% or ± 1 bpm, whichever larger, definition applies to steady state conditions.

Speed Sensor

Operating temperature: 14 °F to 122 °F / –10 °C to +50 °C Battery type: CR 2032 Battery life: average 2500 hours of use Accuracy: ±1 % Splash proof

Default Settings

In USA and Canada Time of day 12 h In other countries Time of day 24 h Alarm OFF Date of Birth 0 (adjustable range for year is 1921 - 2020) Sex Male Weight 0 Height 0 Activity Low HR

max

2max

male 45

220-age

female 35 Bike 1/2 OFF Wheel size for bike 1 2000 mm Wheel size for bike 2 2100 mm Cadence, autostart OFF Activity sound On In USA and Canada Units 2 In other countries Units 1 Help On OwnCal OFF Fitness test On

-p OFF

max

Interval function OFF/

interval timer Interval heart rate 160 Interval distance 2 miles/ km Amount of intervals 3 Timer 1, 2, 3 OFF/ 2 min Limits 1, 2, 3 80/ 160 Recovery function OFF/

recovery timer Recovery heart rate 80 Recovery timer 1 min Recovery distance 1 miles/ km

Limit Values

Exercise time 99 h 59 min 59 s Heart rate limits 30 - 240 Heart rate zone time 99 h 59 min 59 s Recovery time 99 min 59 s Calories 99 999 kcal Cumulative calories 999 999 kcal Riding time 9999 h Odometer 999 999 miles/ km Cumulative exercise time 9999 h Laps recorded to memory 99 Interval phases recorded to memory 30

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K. LIMITED POLAR WARRANTY

L. DISCLAIMER

• This limited Polar warranty is issued by Polar Electro Inc. for the consumers who have purchased this heart rate monitor in the USA or Canada. This limited Polar warranty is issued by Polar Electro Oy for the consumers who have purchased this heart rate monitor in other countries.

• Polar Electro Inc. / Polar Electro Oy warrants to the original consumer/purchaser of this heart rate monitor that the product will be free from defects in material or workmanship for one year from the date of purchase.

• In the USA and Canada the Polar transmitter is covered by a two-year maintenance free warranty. In the other countries the Polar transmitter is covered by a one-year maintenance free warranty.

• Please keep the receipt which is your proof of purchase!

• Warranty does not cover receiver battery, damage due to misuse, abuse, accidents or non-compliance with the precautions; improper maintenance, commercial use, cracked or broken cases.

• Warranty does not cover any damage, direct or incidential, consequential or special damage, caused by service not authorized by Polar Electro Inc. / Polar Electro Oy.

• During the warranty period the product will be either repaired or replaced at an authorized service center free of charge.

• This warranty does not affect the consumer’s statutory rights under applicable national or state laws in force, or the consumer’s rights against the dealer arising from their sales/ purchase contract.

• Please check the packaging material for possible country-specific additional warranty

This CE marking shows compliance of this product with Directive 93/42/EEC.

Copyright © 2000, 2002 Polar Electro Oy, FIN-90440 KEMPELE, Finland. All rights reserved. No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy. The names and logos marked with a ™ symbol in this user's manual or in the package of this product are trademarks of Polar Electro Oy, except that Sound Blaster is a trademark of Creative Technology, Ltd and SonicLink and PC Coach Light are trademarks of, Biometrics Inc. U.S. Patents. 5 719 825 and 5 848 027. The names and logos marked with a ® symbol in this user's manual or in the package of this product are registered trademarks of Polar Electro Oy, except that The PC Coach logo is a registered trademark of Biometrics Inc.

K 96

• The material in this manual is for informational purposes only. The products it describes are subject to change without prior notice, due to the manufacturer’s continuous development program.

• Polar Electro Inc. / Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein. Polar Electro Inc. / Polar Electro Oy shall not be liable for any damages, direct or incidental, consequential or special, arising out of, or related to the use of this material or the products described herein.

• This product is protected by one or several of the following patents: FI 88223,DE 4215549, FR 92.06120, GB 2257523, HK 113/1996, SG 9591671-4, US 5491474, FI 88972, DE 9219139.8, FR 92.09150, GB 2258587, HK 306/1996, SG 9592117-7, US 5486818, FI 96380, US 5611346, EP 665947, DE69414362, FI 68734, DE 3439238, GB 2149514,HK 812/1989, US 4625733, FI 100924, FI 100452, US 5840039, FI 4150, DE 20008882.3, FR 0006504, FI 4069, US 6272365, FR 9907823, GB 2339833, DE 29910633, FI 104463, US 6183422, FI 4157, DE 20008883.1, FR 0006778, WO 97/33512, GB 2326240. Other patents pending.

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M. POLAR GLOSSARY

Activity level: A personal assessment of your long term physical activity level that is used in the Polar Fitness Test.

BasicSet mode: Exercise set, which interval is set off.

Coded heart rate transmission: Polar coded transmitter automatically locks in a code to transmit your heart rate to the wrist receiver. In a coded transmission the receiver accepts heart rate data only from the Polar coded transmitter. Coding significantly reduces crosstalk caused by other users of heart rate monitors. However, it does not necessarily reduce all environmental interference.

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Configuring the display: During

the exercise you can modify four display options by selecting information to the lower and upper rows.

Electrodes: The grooved areas of the transmitter that rest against the skin and pick up the EKG signal.

Exercise mode: The stopwatch is on and your exercise is recorded. You can select between the BasicUse, Interval Training Set and BasicSet.

Heart rate: The number of heart beats per minute (bpm).

Interval training: Seeks to improve your race pace with different periods of work and rest.

Maximal oxygen uptake: (maximal aerobic power, VO Is the maximal rate at which oxygen can be used by the body during maximal work. VO index of aerobic fitness.

Maximum heart rate: (HR Is the highest number of heart beats per minute of a person.

Measure mode: Measuring your heart rate without recording the exercise.

is a good

2max

max

)

Summary file: Presents the main information of your exercise.

Target heart rate zone: The area between the upper and lower heart rate limits. Target zone selection is based on personal fitness goals.

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Display Symbols

Indicates an ongoing heart rate measurement and flashes to the beat of your heart.

Indicates there has not been heart rate reception for at least 5 seconds.

- - Indicates there is no heart rate reception. Bring the wrist receiver up to your chest near the transmitter’s Polar logo. The receiver starts looking for the heart rate signal again.

Options mode: indicates that you are setting the bike functions Exercise mode: indicates that bike 1 or 2 is on. File mode: indicates speed, cadence* or distance information.

In the Time of Day display the alarm is on. Measure mode: beeps if you are exercising outside your target heart rate zone. Fitness Test mode: sounds an alarm at the end of the fitness test.

Indicates the Interval Trainer.

Indicates continuous interval (Cont).

Exercise mode: indicates the heart rate above the target zone.

Exercise mode: indicates the heart rate below the target zone.

*Optional Polar Cadence Sensor required

The graphic bar consists of five blocks. A flashing block indicates in which level you are in the Options settings or File recalling loops. Continuously running bars indicate that the exercise is recorded.

Indicates low battery.

Display Texts

ALARM: Indicates the alarm in watch settings. AM or PM: Are used in 12h time mode. Ex. in 24h time mode 13:00 means 1:00 PM. AVG: Together with a reading indicates average heart rate. b0: Indicates that you have no bike settings on.

b1: Indicates bike 1 setting. b2: Indicates bike 2 setting. BasicUse: Exercising without settings. BestLap: Indicates the shortest lap

time information. Cad*: Indicates pedalling speed measured in rounds per minute (RPM). CONNECT: Communication mode between wrist receiver and computer.

Cont: Up to 30 intervals succeed one another unless the Interval phase is manually stopped. CoolDown: Cool-down phase at the end of an interval training exercise.

E0: BasicUse settings E1-E5: Indicates which exercise set

you have used for the exercise. ExeSet: Start setting your BasicSet (Int OFF) or Interval Training Set (Int On).

Exe. Time: Exercise duration FILE: Indicates file mode. FIT. TEST: Indicates fitness test

mode. FULL: After having stored 99 laps (the use of intervals reduces the amount). FULL appears in the display. You can continue taking lap

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times or intervals but they won’t be recorded into the file.

-p: Predicted maximum heart

max

rate value. Interval, Int: Options mode: indicates Interval Training Set. Exercise mode: Indicates interval exercise session including warm-up, interval and cool-down phases. InZone/ Above/ Below: Indicate the time spent within, above and below the target zone. KCal: Indicates the energy expenditure of your exercise.

Lap time: lap time. LAPS: indicates how many lap times

have been stored. Lim High: The higher heart rate limit of the target zone. Lim Low: The lower heart rate limit of the target zone. Limits1, 2, 3: Heart rate limits for Target Zones 1, 2 and 3. MAX: Together with a heart rate reading indicates the highest heart rate. MAX %: Together with a heart rate

reading indicates what percentage your current heart rate is of your maximum heart rate. Odometer: Measures cumulative total distance of several exercise sessions. OPTIONS: Indicates the Options mode. OwnCal: Calculates energy expenditure during exercise in kilocalories. 1 kilocalorie (kcal) = 1000 calories (cal). You can follow how much energy you lose by exercising Ex. in one exercise session or in a day, week etc. The OwnCal can be used as a dose measure of exercise Ex. in nutrition planning. OwnCal calorie calculation starts when your heart rate reaches 90 bpm or is above 60% of your maximum heart rate, whichever is smaller. These limits are set to count only exercise calories. The higher the heart rate, the faster the energy expenditure. OwnCal is individually calibrated by your preset weight, maximal oxygen uptake (VO

) and maximum heart rate

2max

(HR

). The most accurate OwnCal is

max

received by entering your clinically measured (in maximal treadmill or bicycle stress test) VO into the wrist receiver. Energy

2max

and HR

max

expenditure measurement is most accurate in continuous activities such as cycling and running. OwnINDEX: Result of Polar Fitness Test and comparable score with maximal oxygen uptake (VO

2max

) in

ml/kg/min.

RecoDist, distance-based recovery: You set the recovery

distance in the Options mode. In the File mode you will see the drop in your heart rate and the recovery distance.

RecoHr, Heart-rate-based recovery: You set the heart rate,

which will end your recovery calculation. In the File mode you will see the drop in your heart rate and the recovery duration.

RecoTime, time-based recovery: You set the recovery time in the Options mode. In the File mode you will see the drop in your heart rate and the recovery duration. Split Time: The elapsed time from the beginning of the exercise until storing the split time.

Sw: Indicates stopwatch. Timer1, 2, 3: Interval Training mode:

Countdown timers for the Interval Training set. WarmUp: Warm-up phase in the beginning of an Interval Training exercise.

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Index

12h/24h time mode ................................ 40

Activity/button sound on/off ................ 38

Alarm settings ........................................ 40

Autostart on/off .....................................36

BasicSet exercise .............................. 24, 57

Bike 1/2/off ............................................. 33

Buttons ...................................................... 6

Cadence on/off .......................................36

Care and maintenance .......................... 81

Code search ............................................ 43

Date settings .......................................... 41

Display configuration ............................ 50

Download training data

to a computer .................................... 69

Easy start ...................................................8

Exercise set ............................................. 23

File ........................................................... 60

Fitness test .............................................. 73

Fitness test on/off .................................. 32

Frequently asked questions .................. 88

Functions during the exercise ............... 47

Heart rate limits settings ....................... 26

Heart rate limits checking .............. 58, 64

Heart rate limits on/off ......................... 26

Help on/off ............................................. 39

How to enter settings ............................ 18

-p on/off .........................................32

max

Illuminate the display ..................... 48, 58

Interval Training Set .............................. 24

Interrupt an interval

exercise phase ................................... 59

Interrupt an interval or

recovery calculation .......................... 59

Lap and split time storing .............. 49, 67

Measuring units settings ....................... 38

Modes and their functions .................... 13

Naming bike 1 or 2 ................................ 37

Naming exercise sets.............................. 30

Odometer ............................................... 65

OwnCal calorie expenditure ............... 102

OwnCal on/off ........................................31

OwnIndex ............................................... 73

Pause an exercise ................................... 49

Predicted maximum heart rate............. 75

Precautions ............................................. 84

Recall training information .................. 60

Recovery during BasicSet ............... 58, 63

Recovery during Interval training .. 55, 66

Recovery settings ................................... 29

Reset the stopwatch .............................. 51

Reset cumulative counts to zero .......... 68

Reset the trip distance ........................... 59

Return to the Time of Day display ......... 6

Selecting exercise type .......................... 23

Setting tips ............................................. 42

Start an exercise set ...............................52

Start cycling measurement ................... 45

Start measuring your heart rate .... 11, 43

Stop an interval training session ..........57

Stop measuring your heart rate ........... 12

Swap the exercise type ..........................58

Swap the heart rate limits .................... 48

Swap the time zones 1/2 ....................... 42

Technical specifications .........................93

Time of day settings .............................. 40

Timer settings .........................................26

Transmitter ........................................ 5, 11

Update HR

OwnIndex to user information ........ 78

Upload settings from computer ........... 71

User information settings ..................... 20

Warranty .................................................96

Wheel size ............................................... 34

Zone alarm on/off ..................................47

max

-p and

NOTES

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NOTESNOTES

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NOTES