Polar S510, S520 User Manual

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.

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

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!

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

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.

A 5

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.

A 6 A 7

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.

A 8 A 9

Riding direction

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.

A 10 A 11

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).

A 12 A 13

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

A 14 A 15

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

A 16 A 17

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.

B 19B 18

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.

B 21B 20

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

B 23B 22

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

B 25B 24

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.

B 27B 26

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.

B 29B 28

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

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setting and the

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

B 31B 30

-p settings in Fitness Test mode.

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