Instrukcja obsługi Polar RS400

Polar zegarek sportowy RS400

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Polar RS400 User Manual
ENGLISH
CONTENTS
1. INTRODUCTION .................................................................................................................... 4
2. RUNNING COMPUTER PARTS ................................................................................................... 5
3. GETTING STARTED ................................................................................................................ 6
Basic Settings..................................................................................................................... 6
Menu Structure ................................................................................................................... 7
4. PREPARE FOR TRAINING ......................................................................................................... 8
Wear the Transmitter............................................................................................................. 8
Position the Polar S1 Foot Pod................................................................................................. 9
Install Foot Pod Battery...................................................................................................... 9
Attach Foot Pod on Shoe ................................................................................................... 9
Calibrate the Foot Pod ........................................................................................................... 10
Calibrate Foot Pod by Running a Distance (on-the-fly calibration)................................................ 10
Set Calibration Factor Manually ........................................................................................... 10
Plan Your Training ............................................................................................................... 11
Exercise Types ................................................................................................................. 11
Create New Exercises......................................................................................................... 12
5. TRAINING........................................................................................................................... 14
Start Training...................................................................................................................... 14
Information on the Display ...................................................................................................... 14
Symbols on the Display.......................................................................................................... 15
Button Functions During Exercise.............................................................................................. 16
Take a Lap ...................................................................................................................... 16
Lock a Zone..................................................................................................................... 16
Zoom the Display ............................................................................................................. 17
Illuminate the Display (Night mode on) ................................................................................. 17
View Settings Menu........................................................................................................... 17
Pause Exercise ................................................................................................................. 17
Determine Your OwnZone ....................................................................................................... 18
6. AFTER TRAINING .................................................................................................................. 19
Stop Recording ................................................................................................................... 19
Analyze Exercise Results........................................................................................................ 19
Exercise Log .................................................................................................................... 19
Weekly Summary ............................................................................................................. 23
Totals............................................................................................................................. 24
Delete Files .................................................................................................................... 24
7. SETTINGS .......................................................................................................................... 25
Feature Settings .................................................................................................................. 25
Foot Pod* ....................................................................................................................... 25
Recording Rate ................................................................................................................ 25
Shoes............................................................................................................................. 25
Speed View*.................................................................................................................... 26
Automatic Lap Recording* .................................................................................................. 26
Using the HeartTouch Function ........................................................................................... 26
Heart Rate View ............................................................................................................... 26
Sport Zones .................................................................................................................... 26
User Settings ...................................................................................................................... 27
General Settings ................................................................................................................. 28
Sound ........................................................................................................................... 28
Keylock ......................................................................................................................... 28
Units.............................................................................................................................. 28
ENGLISH
Language .......................................................................................................................28
Sleep ............................................................................................................................ 28
Watch Settings.................................................................................................................... 29
Reminder ....................................................................................................................... 29
Event .............................................................................................................................29
Alarm ............................................................................................................................ 29
Time .............................................................................................................................. 30
Date .............................................................................................................................. 30
Personalize the Running Computer Display during Training .............................................................. 30
Shortcut Button (Quick Menu) .................................................................................................. 31
8. TRAINING PROGRAM ............................................................................................................. 32
View Program .................................................................................................................... 32
Perform Programmed Exercise ................................................................................................. 33
Start training ................................................................................................................... 33
Exercise with Phases ......................................................................................................... 33
Views during the exercise ................................................................................................... 33
Functions During Exercise .................................................................................................. 34
Lap Menu ....................................................................................................................... 34
9. TESTS............................................................................................................................... 35
Polar Fitness TestTM............................................................................................................. 35
Before the Test ................................................................................................................ 35
Performing the Test........................................................................................................... 36
After the Test .................................................................................................................. 36
Polar OwnOptimizerTM .......................................................................................................... 38
General ..........................................................................................................................38
Before the Test................................................................................................................. 38
Performing the Test........................................................................................................... 38
After the Test .................................................................................................................. 39
10.BACKGROUND INFORMATION ................................................................................................... 42
Polar sport zones ................................................................................................................. 42
OwnZone Training ................................................................................................................ 43
Maximum Heart Rate ............................................................................................................ 43
Heart Rate Value in a Sitting Position ........................................................................................ 44
Polar Running Index.............................................................................................................. 44
Polar Article Library.............................................................................................................. 46
11.CUSTOMER SERVICE INFORMATION ........................................................................................... 47
Care and Maintenance........................................................................................................... 47
Caring of Your Product ....................................................................................................... 47
Service ........................................................................................................................... 47
Changing Batteries............................................................................................................ 47
Precautions........................................................................................................................ 47
Interference During Exercise .............................................................................................. 47
Minimizing Risks When Exercising........................................................................................48
Technical Specifications........................................................................................................ 49
Frequently Asked Questions..................................................................................................... 50
Limited International Polar Guarantee ........................................................................................ 52
Polar Disclaimer .................................................................................................................. 53
INDEX ............................................................................................................................... 54
ENGLISH
1. INTRODUCTION
Congratulations! You have purchased a complete training system to tailor-fit your training needs. This user
manual includes complete instructions on getting the most of your running computer.
The latest version of this user manual can be downloaded at http://www.polar.fi/support. For video
tutorials, go to http://www.polar.fi/en/support/video_tutorials.
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4Introduction
2. RUNNING COMPUTER PARTS
1. Polar RS400/RS800 Running Computer: The running computer displays and records your heart rate and
other exercise data during exercise.
2. Polar WearLink® 31 transmitter (Polar RS400) or Polar WearLink® W.I.N.D. transmitter (Polar RS800):
The transmitter sends the heart rate signal to the running computer. The transmitter consists of a
connector and a strap.
3. Polar S1 foot podTM (Polar RS400): The sensor transmits the running speed/pace and distance
measurements to your running computer.
4. Polar s3 stride sensorTM W.I.N.D. (Polar RS800): The sensor transmits the running speed/pace and
distance measurements to your running computer. The sensor also measures your running cadence and
stride length.
5. CD-ROM: The CD includes Polar ProTrainer 5 TM and a complete user manual to help you make the most
out of your running computer.
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Running Computer Parts 5
3. GETTING STARTED
Basic Settings
Before exercising with your running computer, customize the basic settings. Enter as accurate data as
possible to ensure correct performance feedback based on your personal metrics.
To adjust the data, use , and accept with . The values scroll faster if you press and hold UP DOWN OK UP
or .DOWN
1. To activate your running computer, press twice.OK
2. Welcome to Polar Running World! is displayed. Press .OK
3. : Select , , or Language English Deutsch Español Français.
4. is displayed. Press .Start with basic settings OK
5. : Select either or . With , select or . Set the local time.Time 12h 24h 12h AM PM
6. : Set today’s date, dd=day, mm=month, yy=year.Date
7. : Select metric (kg/cm/km) or imperial (lb/ft/mi) units.Units
8. : Enter your weight. To change units, press and hold .Weight LIGHT
9. : Enter your height. If you use imperial units, first set feet (ft) then inches (in).Height
10. : Enter your date of birth, dd=day, mm=month, yy=year.Birthday
11. : Select or .Sex Male Female
12. is displayed. Select : Settings are accepted and saved. The running computer displaysSettings OK? Yes
time of day. Select if settings are incorrect and need to be changed. Press to return to the dataNo STOP
you want to change.
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6Getting Started
Menu Structure
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Getting Started 7
4. PREPARE FOR TRAINING
Wear the Transmitter
Wear the transmitter to measure heart rate.
1. Moisten the electrode areas of the strap under running water and make sure that they are well moistened.
2. Attach the connector to the strap. Position the connector's letter L to the word LEFT on the strap and
snap the fastener. Adjust the strap length to fit snugly and comfortably. Secure the strap around your
chest, just below the chest muscles, and snap the second fastener.
3. Check that the wet electrode areas are firmly against your skin and that the Polar logo of the connector is
in a central, upright position.
4. To detach the connector from the strap, apply pressure with your thumb and forefinger and turn your
hand as indicated in the picture.
The Polar WearLink transmitter can be used with specific apparel that has built-in soft textile electrodes. Wet the
electrode areas of the apparel. Clip the connector of the transmitter straight onto the apparel without the strap so
that connector’s Polar logo is in an upright position.
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8Prepare For Training
Position the Polar S1 Foot Pod
Install Foot Pod Battery
Before using the foot pod* for the first time, insert the battery (included in the product package).
1. Undo the flap and detach the foot pod from the fork.
2. Remove the black top cover by lifting it with the front edge of the fork (see picture 1).
3. Open the battery cover carefully. Pull out the battery case (see picture 2). Insert the battery (AAA) inside
the battery case.
4. Insert the battery case back inside the cover. Make sure that the case slides into the sensor grooves. Be
careful not to touch the switch on the foot pod* while sliding the battery case.
5. Make sure the sealing ring is in the groove, to ensure water resistance. Close the battery cover and place
the black top cover on the foot pod. Make sure it is secured.
6. The green light should start to flash after you press and hold the red button on the foot pod. Press and
hold the red button again to turn the foot pod off.
7. The battery should be properly disposed of according to local regulations.
Attach Foot Pod on Shoe
To measure speed/pace and distance accurately, make sure the foot pod is correctly positioned.
1. Undo the flap and detach the foot pod from the fork.
2. Loosen your shoelaces and place the fork underneath them, on top of the tongue of the shoe. Tighten the
laces.
3. Fit the front part of the foot pod (closest to the red button) to the fork and press from the rear end.
Fasten the flap. Make sure the foot pod does not move and is aligned with your foot. The more secure the
sensor, the more accurately speed and distance are measured.
4. Turn the foot pod on before exercising. Press and hold the red button on the foot pod until the green light
starts flashing.
5. After exercising, turn the foot pod off by pressing and holding the red button until the green light
switches off.
Optional calibration of the foot pod can improve the accuracy of speed, pace and distance measurements. For
further information, see Calibrate the Foot Pod.
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Prepare For Training 9
*Optional S1 foot pod required.
Calibrate the Foot Pod
Optional calibration of the foot pod improves accuracy of speed, pace, and distance* measurements. It is
recommended that you calibrate the foot pod before using it for the first time, if there are significant
changes in your running style, or if the position of the foot pod on the shoe is dramatically changed (e.g. if
you have new running shoes). You can calibrate the foot pod by running a known distance, or by setting
the calibration factor manually.
Calibrate Foot Pod by Running a Distance (on-the-fly calibration)
You can calibrate the foot pod at any phase of your exercise with lap distance correction, provided you are
not exercising with distance-based targets. Just run a known distance, preferably more than 1000 meters.
Make sure the foot pod function in the running computer is on:
Select Settings > Features > Footpod
In the time mode press twice, then start running.OK
You can calibrate the foot pod during any lap of the run. When you are in a starting point of a known lap
distance, press and start running. When you have run the whole lap distance, calibrate by choosingOK
either alternative:
1. Stop running, stand still, and press and hold to go to . Or,LIGHT Settings
2. Stop running, stand still, and press once. Select .STOP Settings
Select Calibrate > Correct lap > Set true lap distance. Fix the displayed lap distance with the distance
you just run, and press .OK
Calibration complete and the factor are displayed. The foot pod is now calibrated and ready for action.
Set Calibration Factor Manually
The calibration factor is calculated as a ratio of the actual distance to the uncalibrated distance. Example:
you run 1200m, the running computer shows a distance of 1180m, the calibration factor is 1.000. To
calculate the new calibration factor as follows: 1.000*1200/1180 = 1.017. The measuring range for the
factor is 0.500-1.500.
There are four options for setting the calibration factor:
1. Before exercise.
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10 Prepare For Training
Select Settings > Features > Footpod > Calibrate .
Set the Calibration factor and press . The foot pod is now calibrated.OK
2. After starting heart rate measurement and before exercise recording.
In the time mode, select > OK Settings > Footpod > Calibrate .
Set the Calibration factor and press . The foot pod is now calibrated, and you can start exerciseOK
recording by pressing .OK
3. During exercise by pausing exercise recording.
Start exercising by pressing twice in the time display. Press once and the exercise recording isOK STOP
paused.
Select Settings > Calibrate > Set factor .
Set the Calibration factor and press . The foot pod is now calibrated. Continue exercise recording byOK
pressing .OK
4. During exercise without pausing exercise recording.
Start exercising by pressing twice in the time display. Press and hold to get to .OK LIGHT Settings
Select Calibrate > Set factor .
Set the Calibration factor and press . The foot pod is now calibrated. Continue running.OK
If message Footpod calibration failed is displayed the foot pod has not been calibrated and you need to try
again.
*Optional S1 foot pod required.
Plan Your Training
Exercise Types
You can utilize the installed ready-made exercises or create new ones on your running computer. You can
also create more versatile exercises and transfer them to your running computer by using Polar ProTrainer
5 .
Select Settings > Exercise
The Exercise menu shows a list of exercises. Navigate through the options with or and view theUP DOWN
exercise by pressing .OK
• : Free exercise with no preset settings.Free
• : Basic training with moderate intensity. Duration around 45 min.Basic
•Interval: Basic interval training. Exercise starts with a 15-minute warm-up, followed by a 1km interval
and a 3-minute recovery period, repeated 5 times. The session ends with a 15-minute cool-down.
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Prepare For Training 11
• : Basic OwnZone-based exercise with moderate intensity. Suggested duration 45 minutes. TheOwnZone
running computer is able to determine your individual aerobic (cardiovascular) heart rate zone
automatically. This is called OwnZone. For further information, see Determine Your OwnZone (page )18 .
Additional background information can be found in OwnZone Training (page )43 .
• : Create and save your own basic exercise. You can store a total of 10 exercises + 1 Free exerciseAdd new
in your running computer.
After selecting the exercise, the following options are displayed. Select the desired option and press .OK
•Select the exercise as a default exercise. The next time you train, your running computer will offer this
exercise as a default.
• the exercise settings. Scroll or to view:View UP DOWN
1. Basic exercise with 1-3 exercise zones: target heart rate or speed/pace* limits for each zone,
timer/distance* for the zone, or
2. Exercise created with the software: name, description, target exercise time. (Press and hold toLIGHT
view the exercise phases and chosen sport profile.)
• or exercise to fit your needs. You can also edit exercise created with the runningEdit Basic OwnZone
computer. For further information, see Create New Exercises. If you have created exercise with the
software that includes phases, you cannot edit them with the running computer.
• , Rename Basic Interval or other exercise created with the running computer.
•Default Basic Interval OwnZone - Return to default settings of , or exercise.
•Delete exercise you have created using the running computer or the software.
Create New Exercises
Create a New Exercise with Zones
Create your own exercises with the running computer. You can create more diversified exercises by using
Polar ProTrainer 5. For further information, see software help.
Select Settings > Exercises > Add new
1. Set the Number of zones for the exercise (0-3) and press . For 0 zones, go to section Create a newOK
exercise without zones.
2. Choose :Zone type
A. heart rate zones
B. speed/pace* zones
Press . Continue according to your choice.OK
A. For heart rate zones, select sport zones, or manual heart rate zones. Press .OK
• : Select one of the sport zones (e.g. Z1: 50-59%) for your exercise. Press .Sport zone OK
Polar sport zones are heart rate intensity areas expressed as percentages of your maximum heart rate. Five
different sport zones are set in the running computer as a default: very light (50-59% HR
max), light
(60-69% HRmax), moderate (70-79% HRmax), hard (80-89% HRmax), and maximum (90-99% HRmax).
Default HRmax value is usually age-based, but if you know your aerobic and anaerobic thresholds, have had
your predicted maximum heart rate (HRmax-p) measured in a Polar Fitness TestTM, tested your maximum
heart rate yourself or in a lab, then you can define sport zones to better suit your training needs.
• : Set the high and low zone limits as bpm or HR% / HRR% and press .Manual OK
Continue to step 3.
B. If you selected speed/pace* zones, set the high and low zone limits. Press .OK
Continue to step 3.
3. Set to change zone after a specified time or distance*. During your workout, the runningZone guide
computer will alert you when changing zones.
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12 Prepare For Training
•Timers : Set timer for the zone (minutes and seconds) and press . OrOK
• *: Set distance for the zone and press . OrDistances OK
• : Set timers and distances* off and press .Off OK
Once you have defined the first zone, is displayed. For more than 1 exercise zone, repeat stepsZone 1 OK
2 and 3 until all zones are defined.
When the exercise is ready, New exercise added NewExeis displayed. The new exercise ( ) is stored in the
Exercises menu, where you can select it during your next workout. Rename the exercise by selecting
Rename from the list.
Create a New Exercise without Zones
If you create a new exercise without zones, you can use timers or distances* to guide your training.
Select Settings > Exercises > Add new.
1. Number of zones: Set the number of zones to 0.
2. : Choose to sound a timer during workout (reminding you to drink, for example), or set aGuide type
distance* (for following lap times without recording them).
Timers
•Number of timers : Choose the number of timers (1-3) for the session. Press .OK
•Timer 1: Define minutes and seconds for the timer and press . OrOK
Distances*
•Number of distances: Choose the number of distances (1-3) for the session. Press .OK
• : Enter the distance(s) and press .Distance 1 OK
Repeat step 2 until you have defined timers or distances*. When the exercise is ready, New exercise
added NewExe Exercisesis displayed. The new exercise ( ) is stored in the menu, where you can select it
during your next workout. Rename the exercise by selecting from the list.Rename
*Optional S1 foot pod required.
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Prepare For Training 13
5. TRAINING
Start Training
Wear the transmitter and foot pod* as instructed. Make sure the foot pod is on, and that you have
activated the foot pod in your running computer (Settings > Features > Footpod).
1. Start heart rate measurement by pressing .OK
2. Within 15 seconds, your heart rate appears on the display. Stand still and wait until the running
computer finds the foot pod signal (runner symbol stops flashing). To quick-change exercise type, press
and hold . To quick-change shoes, press and hold .UP DOWN
3. Start exercising by pressing .OK
Alternatively, select to change or view different settings before exercise. For further informationSettings
on all the settings available, see ???.
The menu lists the following options:Settings
•Exercise: Select an exercise type or view exercise settings.
Exercise Free Basic Interval OwnZone: Select , , , or . (If you have created new exercises, these will be
listed, as well.)
Select : Set a default exercise to be performed at once, or
View: View exercise settings.
•Rec.rate : Set the recording rate.
• : Switch target zone alarm sounds on or off.TZ Alarm
• : Choose to view heart rate in beats per minute (bpm) or as a percentage of maximum heart rateHR view
(HR%).
•HeartTouch : Define HeartTouchTM function.
• : Select the shoes to keep track of usage.Shoes
• : Choose to view speed* in kilometers or miles per hour (km/h or mph), or in minutes perSpeed view
kilometer or mile (min/km or min/mi).
• : Switch the foot pod* function on or off.Footpod
• : Switch the automatic lap function on or off.A.Lap
• : Modify the display (for further information, see Display Personalize the Running Computer Display
during Training (page )30 ).
If the following message is displayed: (Exercise name) , your exerciserequires footpod. Turn footpod on?
requires a foot pod to display speed/pace and distance* data (e.g. you have defined speed/pace* zones for the
exercise). Select to turn the foot pod function on, and make sure you wear the foot pod as instructed. IfYes
Exercise displays updated is displayed, speed/pace and distance* data will be shown during exercise.
*Optional S1 foot pod required.
Information on the Display
When exercising, the information that appears on the display will depend on your settings. Scroll the
displays or . The name of the display, indicating the info shown on the lower row, appears for aUP DOWN
few seconds.
Default displays while exercising:
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14 Training
Text on the display Symbol Explanation
Calories Expended calories
Distance* Distance run so far
Speed/pace* Current speed/pace
Zone pointer (heart rate) Target zone indicator with a heart
symbol that moves left and right inside
the zone limits. If the heart symbol is
not visible and/or an alarm sounds, your
heart rate is outside the target zone.
Zone pointer (speed/pace) Target zone indicator with a symbol that
moves left or right according to your
speed/pace. If the symbol is not visible
and/or an alarm sounds, your
speed/pace is outside the target zone.
Zone pointer (Polar sport zones) Target zone indicator with a heart
symbol that moves left or right on the
sport zone scale according to your heart
rate. For further information on setting
a sport zone see Button Functions
During Exercise.
Target zone A graph showing your actual heart rate
compared to the set heart rate zones.
*Optional S1 foot pod required.
Button Functions During Exercise
Take a Lap
Press to record a lap. The display will show:OK
Lap number
Average heart rate of the lap
Lap time
If the foot pod* is activated, the following will also appear:
Lap number
Lap distance
Average speed/pace of the lap
Lock a Zone
When training without preset target zones, you can lock your heart rate to the current sport zone. This way,
if you haven’t had time to define preset target zones prior to exercise, you can set a target zone on the go
during a session.
To lock/unlock the zone, press and hold .OK
During programmed exercises: Press and hold and select from the .OK Lock zone/Unlock zone Lap menu
If, for example, you are running with a heart rate of 130 bpm which is 75% of your maximum heart rate,
and matches sport zone 3, you can press and hold to lock your heart rate into this zone. OK Sport zone3
Locked 70%-79% is displayed. An alarm sounds if you are below or above the sport zone (if the target zone
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16 Training
alarm function is on). Unlock the sport zone by pressing and holding again: isOK Sport zone3 Unlocked
displayed.
Using the software, you can also base ZoneLock on your speed/pace*. For further information, see software
help.
Zoom the Display
Press and hold to zoom into the upper row, and to zoom into the middle row. Return to theUP DOWN
normal display by pressing and holding the buttons again.
Illuminate the Display (Night mode on)
To illuminate your display, press during the exercise. Night mode is turned on, and the displayLIGHT
illuminates automatically when any button is pressed or exercise phase is changed.
View Settings Menu
Press and hold > LIGHT Settings
The menu is displayed when pressing and holding . In the settings menu you can changeSettings LIGHT
certain settings without pausing the exercise recording. The contents of this menu vary according to the
exercise type. For further information, see ???.
•Prev. phase : View summary information of the previous phase or repetition (displayed when an exercise
with phases is created in the software).
• : Lock/unlock buttons to prevent accidental button presses.Keylock
• : Turn target zone alarm sound on/off.TZ Alarm
• : Switch target zones (displayed when you have defined multiple target zones, except when anChange zone
exercise with phases is created with the software).
• : Select how to view your heart rate.HR view
•HeartTouch : Select the HeartTouch function to view data during exercise without pressing buttons, by
bringing the running computer near the Polar logo on the transmitter.
•Calibrate : Calibrate foot pod* (not displayed if footpod* is off).
• *: Activate/deactivate automatic lap.A.Lap
Once you have changed the settings, the running computer will return to exercise mode.
Pause Exercise
Pause exercise recording by pressing .STOP
In pause mode you can:
• : Continue exercise recording.Continue
• : Stop exercise recording (or press STOP).Exit
• : View a summary of the exercise so far. The following summary information is displayed:Summary
calories, distance*, exercise time, maximum heart rate, minimum heart rate, average heart rate, maximum
speed/pace* and average speed/pace*.
• : You can change the same settings in pause mode as during exercise except displaySettings
personalization which can only be done in pause mode with the running computer.
• : Delete recorded exercise information. Confirm with and press again to restart recording.Reset OK OK
• : Change your exercise profile to free exercise type. This does not delete the exercise you haveFree mode
performed, but will continue the exercise without settings. If you switch to Free mode, you can restart the
original exercise by pausing the exercise again, and choosing .Restart P1
*Optional S1 foot pod required.
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Training 17
Determine Your OwnZone
For background information on Polar OwnZone®, see OwnZone Training (page ).43
Find your OwnZone in 1-5 minutes during a warm-up period by walking and jogging. You should start
exercising gently at a light intensity and gradually increase intensity to raise your heart rate.
Redefine your OwnZone:
• When changing exercise environment or exercise mode.
• When taking up exercise after more than a week’s break.
• If you are not 100 percent sure of your physical or mental state – for example, if you are not recovered
from previous training, not feeling well, or are stressed.
• After changing user settings.
Before you start to determine your OwnZone, make sure that:
• Your user settings are correct.
• You select the exercise. Every time you start the exercise, the running computer willOwnZone OwnZone
automatically determine your OwnZone.
1. Wear the transmitter and foot pod* as instructed. Start measurement by pressing twice.OK
2. When your exercise starts, is displayed and OwnZone determination begins.OZ
Determination of your OwnZone happens in five stages. After each stage, you will hear a beep (if the
sound settings are on) indicating the end of the stage.
OZ > Walk at a slow pace for 1 min. Keep your heart rate below 100 bpm / 50% HRmax during this first
stage.
OZ >> Walk at a normal pace for 1 min. Slowly increase your heart rate by 10-20 bpm / 5% HRmax.
OZ >>> Walk at a brisk pace for 1 min. Increase your heart rate by 10-20 bpm / 5% HR
max.
OZ >>>> Jog at a slow pace for 1 min. Increase your heart rate by 10-20 bpm / 5% HRmax.
OZ >>>>> Jog at a brisk pace or run for 1 min. Increase your heart rate by approximately 10 bpm/ 5 %
HR .max
3. At some point during the session, you will hear two consecutive beeps. This means your OwnZone has
been determined.
4. If determination was successful, and the zone are displayed. The zone is displayed inOwnZone Updated
beats per minute (bpm) or as a percentage of maximum heart rate (HR%), depending on your settings.
5. If OwnZone determination was not successful, your previously determined OwnZone will be used and
OwnZone Limits is displayed. If OwnZone has not previously been recorded, age-based limits are
automatically applied.
You can now continue with your exercise. Try to keep inside the given heart rate zone to maximize exercise
benefits.
Alternatively, to skip OwnZone determination and use the previously determined OwnZone, press OK at
any phase of the process.
The elapsed time used for OwnZone determination is included in your exercise recording time.
*Optional S1 foot pod required.
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18 Training
6. AFTER TRAINING
Stop Recording
Pause exercise recording by pressing . To stop recording completely, press again.STOP STOP
Care for your transmitter after exercise. Keep theDetach the connector from the strap after use.
transmitter dry and clean. For complete care and maintenance instructions, see Care and Maintenance
(page ).47
Analyze Exercise Results
To view basic data on your performance, see on your running computer. For deeper analysis, transferFile
the data to Polar ProTrainer 5. The software offers you different options to analyze data with.
The running computer and software are connected via IrDA. First, open the software. Then, select Connect
from your running computer and place the wrist unit in front of the infrared window on the computer. For
complete instructions on transferring data, see software help.
Select for the following options:File
•Exercise log lists a maximum of 99 exercise files.
• includes summaries of the past 16 weeks.Weekly
• shows cumulative exercise information.Totals
• In the Delete menu, you can delete exercise files.
Exercise Log
Select File > Exercise log
You can view detailed information on your exercise sessions in the Exercise log . The following info will
appear:
• Exercise name.
• A graphic bar representing an exercise session. The height of the bar indicates exercise duration. This
shows the variation of your sessions in graphical format.
• Date when you performed the exercise.
The information that can be viewed (a-d below) depends on the exercise type and settings (e.g. if your
exercise does not include phases, phase information will not be seen).
Scroll the exercise bars with or and press to view:UP DOWN OK
a. Basic
Select File > Exercise log > Basic
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After Training 19
b. Sport zones
Select File > Exercise log > Sport zones
c. Phases
Select File > Exercise log > Phases
d. Laps
Select File > Exercise log > Laps
a. Basic
Select File > Exercise log > Basic
Name of exercise
Starting time
Distance*
Duration
Press and scroll with or to view:OK UP DOWN
Heart rate in beats per minute (bpm), alternating with a percentage of your
maximum heart rate (%).
Maximum heart rate
Minimum heart rate
Average heart rate
Target zones (HR / speed / pace) , alternating zone 1, zone 2, and zone 3.
Upper limit
Lower limit
Time in, above, and below zone 1/2/3 (phase name displayed in programmed
exercise).
Time above zone
Time below zone
Time in zone
Speed/pace
Maximum speed/pace
Average speed/pace
Distance*
Press and hold to switch speed/pace.LIGHT
ENGLISH
20 After Training
Calories expended during exercise.
Energy expenditure indicates overall exertion during exercise.
Running Index
To get a Running Index value, there are requirements your exercise has to fulfil. For
further information, see .Polar Running Index (page )44
Press to return to the basic information view.STOP
Additional Basic Information
Select File > Exercise log > Basic
To add your own exercise information or delete the exercise from , press and hold in basicFile LIGHT
information view.
• : Give a grade to your exercise.Rank
•Feeling : Evaluate your subjective feeling during the exercise.
•Temperat. : Set the temperature with UP or DOWN.
• : If you accidentally set the wrong shoes for your exercise, and distance data has therefore beenDistance
assigned to the wrong shoes, you can enter the correct shoes and recorded distance here. Select the shoes
you were using during exercise, then enter the distance. The distance is updated for the selected shoes,
and in total and weekly distance logs. You can also enter the distance here, if you were exercising without
a foot pod*. Select Other to record distance that you do not want to assign to shoes 1 or 2.
b. Sport Zones
Select File > Exercise log > Sport zones
In the basic information view, press to see information.DOWN Sport zones
Press and scroll or to view time spent in each sport zone. Here, the variation of yourOK UP DOWN
sessions is presented in graphical format.
Press to return to the information view.STOP Sport zones
c. Phases
Select File > Exercise log > Phases
ENGLISH
After Training 21
The menu is displayed only if the exercise is created with the software, and includes phases.Phases
In the information view, press to view information. You can view each phaseSport zones DOWN Phases
separately.
Scroll data of an individual phase by pressing . Compare phases by pressing or .OK UP DOWN
Time
Phase name
Split time
Duration of current phase
Heart rate in beats per minute (bpm), alternating with a percentage of maximum
heart rate (%).
Maximum heart rate
Average heart rate
Increased HR / Recovery HR / HR differ.
The difference between heart rate at the beginning and end of the phase. Current
heart rate in beats per minute (bpm), alternating with a percentage of your maximum
heart rate (%).
Increased HR: If heart rate was lower at the beginning of the phase than it was at
the end, the running computer will show the difference in heart rate (heart rate at the
end minus heart rate at the beginning). During the working phase, the running
computer will show the increased heart rate value.
Recovery HR: If the heart rate was higher at the beginning of the phase than it was
at the end, the running computer will show the difference in heart rate (heart rate at
the beginning minus heart rate at the end). During the recovery phase, the running
computer will show the recovery heart rate value.
HR differ: If the heart rate value was the same at the beginning and end of the
phase, the running computer will show an HR difference value of 0.
Speed/pace*
Maximum speed/pace
Average speed/pace
Distance*
Split distance
Distance of current phase
Press to return to the information view.STOP Phases
d. Laps
Select File > Exercise log > Laps
In the information view, see information by pressing . Laps information is shown only ifPhases Laps DOWN
there is more than one lap in the memory.
ENGLISH
22 After Training
Number of recorded laps
Average lap time
Best (fastest) lap number alternating with its time
The last lap is never shown as the best lap, even if it is the fastest lap. If you are in a running event and wish to
include your last lap, press OK on the finishing line instead of STOP. This way, the last actual lap is included in the
calculation for best lap. You can then stop recording after the finishing line.
Scroll the different information of an individual lap by pressing .OK
Compare information on different laps by pressing or .UP DOWN
For easy view of lap information, transfer the files to the software.
Time
Split time
Lap time
Heart rate in beats per minute (bpm) alternating with percentage of maximum
heart rate (%).
Maximum heart rate
Average heart rate
End heart rate of lap
Speed/Pace *
Average speed/pace
End speed/pace of lap
Press and hold to switch speed/pace.LIGHT
Distance*
Split distance
Lap distance
Press to return to information view.STOP Laps
Weekly Summary
Select File > Weekly
In summary, you can view the accumulated data on 16 weeks of exercise. The bar on the far rightWeekly
named displays exercise summary for the current week. The previous bars are dated the SundayThis week
of the week in question. Scroll the displayed weeks with or , and view total exercise duration onUP DOWN
the lower row.
ENGLISH
After Training 23
Select the week with to see the week’s total calories, distance,* and exercise time. Press to seeOK DOWN
week’s sport zones.
To see time spent in each sport zone, press and scroll the sport zones or .OK UP DOWN
Totals
Select File > Totals
Totals includes cumulative information recorded during training sessions since the last reset. Use the
Total values file as a seasonal or monthly counter of training data. The values are updated automatically
when exercise recording is stopped.
Use or to scroll through the following information:UP DOWN
• Shoes 1 distance*
• Shoes 2 distance*
• Total distance*
• Total duration
• Total calories
• Total exercise count
• Reset totals
To reset total values
Select File > Totals > Reset totals
Select the value you wish to reset from the menu and confirm with . To confirm resetting select .OK Yes
The deleted information cannot be retrieved. Select to return to the menu.No Reset
Delete Files
Select File > Delete > Totals
In Delete , you can delete previous exercises one by one, all exercises at the same time, or total values.
Scroll through the following information with or :UP DOWN
•Exercise : Select a single exercise to delete.
•All exerc. : Delete all exercise from the memory with one button press.
• : Delete the total values one by one or all totals at the same time.Totals
Confirm by selecting .Yes
*Optional S1 foot pod required.
ENGLISH
24 After Training
7. SETTINGS
Feature Settings
Foot Pod*
The running computer offers you the option of measuring speed/pace and distance data with a foot pod*.
Change the settings of your foot pod* in the menu.Footpod
Switch the speed and distance function on or off
Select Settings > Features > Footpod > On/Off
Calibrate the foot pod
Select Settings > Features > Footpod > Calibrate
For further information, see Calibrate the Foot Pod (page ).10
Recording Rate
Select Settings > Features > Rec.rate > 1 / 5 / 15 / 60 sec
The running computer can store your heart rate, speed/pace,* and altitude in 1, 5, 15 or 60 second
intervals. A longer interval gives you more recording time, while a shorter interval allows you to record
more heart and other data. This enables accurate data analysis using the software.
A shorter recording rate consumes the memory of the running computer more rapidly. The remaining
recording time is displayed on the lower row when setting the rate. Default recording rate is 5 seconds.
When less than 30 minutes of maximum recording time is left, the recording rate changes automatically to
longer recording time (1s > 5s > 15s > 60s). This will maximize the time to record exercise data. When
the session ends, the current recording rate remains as default.
The following table shows the maximum recording times for each recording rate. Note that recording rate
might change when there is less than 30 minutes of recording time left.
Speed/Pace Recording Rate 1 s Recording Rate 5s Recording Rate 15s Recording Rate
60s
Off 31h 30min 158h** 474h** 1899 h**
On 7h 50min 39h 30min 94h 50min 379h**
** This is a sum of 2 or more exercises; maximum duration of a single exercise is 99 h 59 min 59 s. The
maximum recording time can be shorter, if you record a large number of short exercises.
The durations in the table are estimates. For RR data, maximum recording time depends on heart rate and
variation of heart rate. If you record laps in your exercise, and/or if you have created an exercise that includes
phases with the software, the maximum recording time will decrease.
Recording doesn't automatically stop when the memory becomes full. Therefore, exercise time may be
longer than recording time.
Shoes
Select shoes for your exercise
ENGLISH
Settings 25
Select Settings > Features > Shoes 1 / Shoes 2
To follow and compare the usage of different shoes, the running computer can store the running distance*
for different pairs.
Rename your shoes
Select Settings > Features > Shoes 1 / Shoes 2 > Rename
Type the name with , and .UP DOWN OK
Using Other Shoes
Select Settings > Features > Shoes > Other
Running distances are only accumulated in the Total and Weekly distance files, and not assigned to a
specific shoe.
When starting an exercise recording, you can easily change the shoe selection. In time mode, press and pressOK
and hold . The number in the lower right hand corner of the display indicates the shoe selection.DOWN
Speed View*
Select Settings > Features > Speed view > km/h (mph) or min/km (min/mi)
Automatic Lap Recording*
Set the automatic lap recording
Select Settings > Features > A.Lap > On > set the lap distance
The running computer will automatically record laps. Choose to deactivate.Off
Using the HeartTouch Function
Setting the HeartTouch Function
Select Settings > Features > HeartTouch
HeartTouch enables you to view information during training without pressing buttons. By bringing the
running computer near the transmitter, your target heart rate zone will appear in the display. Options for
the HeartTouch function include:
•Show limits
•Take lap
•Change view
•Light
•Off
With HeartTouch, you can easily view exercise details that would normally require a button press, distracting you
from your training.
Heart Rate View
Define the way to display your heart rate
Select Settings > Features > HR view > HR / HR%
Sport Zones
Define the sport zones in the running computer
Select Settings > Features > Sport zones > Sport zone low limit
Set the lower limit of sport zone 1 by pressing or . Then press . Set the lower limits of eachUP DOWN OK
sport zone in the same way. When setting the lower limit, the upper limit of the previous zone is set
ENGLISH
26 Settings
automatically.
Press and hold to switch between sport zone views: (percentage of maximum heart rate) orLIGHT HR%
BPM (beats per minute).
You can change settings easily by using the software. For further information, see software help.
*Optional S1 foot pod required.
User Settings
Set accurate user information in the running computer to receive the correct feedback on your
performance.
To set user information in the running computer
Select Settings > User
• : To change units, press and holdWeight LIGHT
• : To change units, press and holdHeight LIGHT
• : dd=day, mm=month, yy=yearBirthday
• : Male/FemaleSex
• : Top/High/Moderate/LowActivity
•Heart Rate : HRmax, HRsit
• : Maximal oxygen intakeVO2max
Activity Level
Activity level is an assessment of your level of long-term physical activity. Select the alternative that best
describes the overall amount and intensity of your physical activity during the past three months.
•Top: You participate in heavy physical exercise at least 5 times a week, or you exercise to improve
performance for competitive purposes.
• You participate at least 3 times a week in heavy physical exercise, e.g. you run 10-40 km/6-25High:
miles per week or spend 2-4 hours per week in comparable physical activity.
• You participate regularly in recreational sports, e.g. you run 5-10 km or 3-6 miles per week orModerate:
spend 1/2-2 hours per week in comparable physical activity, or your work requires modest physical
activity.
• You do not participate regularly in programmed recreational sport or heavy physical activity, e.g. youLow:
walk only for pleasure or exercise hard enough to cause heavy breathing or perspiration only occasionally.
In the running computer, these values are used to calculate your energy expenditure.
Heart Rate: HRmax, HRsit
HRmax (Maximum heart rate): Your age-predicted HR max value (220 - age) is used as a default. Set your
HRmax manually if your maximum heart rate has been determined in a lab, or if you have tested your
maximum heart rate in the field yourself.
HRsit (Heart rate value in a sitting position): Your age-predicted HRsit value is used as a default. Set your
HRsit value if you have determined it according to the instructions. For instructions, see Heart Rate Value
in a Sitting Position (page ).44
Maximal Oxygen Intake: VO2max
VO2max is your body’s maximum capacity for oxygen consumption during maximum exertion. The most
accurate way of determining VO2max is to perform a maximal stress test in a laboratory. If you know your
ENGLISH
Settings 27
exact clinically-tested VO2max, set the value in the running computer. Otherwise, measure a comparable
value, OwnIndex, by taking the Polar Fitness Test. For further information, see Polar Fitness Test.
If changes are made to the user settings, User settings updated is displayed.
You can change settings easily by using the software. For further information, see software help.
General Settings
Sound
To set the sound level
Select Settings > General > Sound > Volume > On / Off
Volume settings control button sounds and activity sounds during exercise. This does not affect the watch
or target zone alarms (TZ Alarm).
To set the target zone alarm on/off
Select Settings > General > Sound > TZ Alarm > On / Off
The target zone alarm will go off, and the limits will flash when you are outside the target zone. If the
volume is turned off, but is still on, the will still function.TZ Alarm TZ Alarm
Keylock
Define keylock settings
Select Settings > General > Keylock > Manual / Automatic
Keylock prevents accidental button presses.
• : Activate the manual keylock. To turn keylock on/off, press and hold for at least oneManual LIGHT
second.
• : Keylock is activated in time mode when buttons have not been pressed for one minute.Automatic
Units
Set preferred units in the running computer
Select Settings > General > Units > kg/cm/km or lb/ft/mi
Language
Select language
Select Settings > General > Language > English / Deutsch / Español / Français
Sleep
Activate the sleep function
Select Settings > General > Sleep > Activate sleep mode? > Yes
Activating the sleep mode will help save the battery when the running computer is out of use for a long
period of time. The watch alarm will still function in sleep mode.
Awaken the running computer
Press any button > Turn display on? > Yes / No
ENGLISH
28 Settings
Select Settings > Watch > Alarm > Off / Once / Mon-Fri / Daily
You can set the alarm to go off once everyday between Monday and Friday, or daily. The alarm sounds in
all modes except in exercise mode, and will do so for a minute unless you press . The watch alarmSTOP
also functions in sleep mode. The alarm will sound even if you have turned the sound off in the General
settings.
To snooze the alarm an extra 10 minutes, press or buttons or : is displayed and theUP DOWN OK Snooze
snooze time starts counting. To abort the snooze stage and alarm mode, press .STOP
If a battery symbol appears in the display, the alarm cannot be activated.
Time
Set time 1 in the running computer
Select Settings > Watch > Time 1 > 24h / 12h
Set time 2 in the running computer
Select Settings > Watch > Time 2
Set the time difference between time 1 and time 2 in hours.
Switch between time zones
Select Settings > Watch > Time zone > Time 1 / Time 2
Select a time zone
In time mode, change the time zone by pressing and holding . Number 2 on the lower right cornerDOWN
of the display indicates that Time 2 is in use.
Date
Set the date in the running computer
Select Settings > Watch > Date
dd=day, mm=month, yy=year
You can change settings easily by using the software. For further information, see software help.
Personalize the Running Computer Display during Training
In time mode, select > OK Settings > Display > Edit
Personalize your running computer display to show the information you want to see, either by using the
running computer or the software. A programmed exercise downloaded from the software has its own
display that cannot be modified.
For further information on display symbols, see Information on the Display (page ).14
Select the display you want to change by pressing or , and press . Set the information for theUP DOWN OK
blinking upper row with or , and press . The information on the display depends on theUP DOWN OK
features that are activated. For further information, see Feature Settings (page ).25
Repeat the same to change the middle and lower rows. Each display is named after the information shown
on the lower row. To return the default settings of the display, press and hold when the rows areLIGHT
blinking.
Activate to view help texts while changing displays during exercise: In time mode, select >Titles OK
Settings > Display > Titles
ENGLISH
30 Settings
Shortcut Button (Quick Menu)
Some settings can be changed with a shortcut button in time mode.
Press and hold LIGHT > Quick menu
•Keylock
•Reminders
•Alarm
•Time zone
•Sleep
For further information, see ???.
ENGLISH
Settings 31
8. TRAINING PROGRAM
View Program
You can create and download a personalized training program to your running computer by using Polar
ProTrainer 5. This chapter includes the basic instructions on how to navigate and manage the program
once you have downloaded it to your running computer. For further information on creating programmed
exercises with the software, transferring them to your running computer, and analyzing your performance
after training, see Polar ProTrainer 5 help.
After downloading the program, two special menus are created in your running computer where you can
view your program and check your daily schedule. Scroll weeks, days, and exercises with UP or DOWN.
Select week and day with OK.
View your weekly program
Select Program > Week view
The week view offers an overview of your weekly exercises. The white bar represents planned exercise time
and the black bar represents performed exercise time. Weekly target exercise time is shown below the
bars.
Press and hold to view the following information on the week:LIGHT
• : Week name and description.Week info
• : Summary of targets for the week. Calories, distance,* and duration. Planned time for sport zones:Targets
press and scroll between sport zones with or .OK UP DOWN
• : Summary of results for the week. Calories, distance,* and duration. Performed time in sportResults
zones: press and scroll between sport zones with or .OK UP DOWN
•Reminder : Set alarm (on time, 10 min, 30 min or 1 hour before the exercise) and define sound type
(Silent, Beep, Normal).
•Program off : Remove the program from your running computer.
View your daily program
Select Program > Week view > Day view
Select Today > Exercise view
ENGLISH
32 Training Program
The day view offers an overview of your daily exercises. The white bar represents planned exercise time
and the black bar represents performed exercise time. Daily target exercise time is shown below the bars.
Press and hold to view additional information on the day:LIGHT
• : Summary of targets for the day. Calories, distance,* and duration. Planned time for sport zones:Targets
press and scroll between sport zones with or .OK UP DOWN
• : Summary of results for the day. Calories, distance,* and duration. Performed time in sport zones:Results
press and scroll between sport zones with or .OK UP DOWN
View your daily exercise
Select Program > Week view > Day view > Exercise view
The exercise view shows the following information: exercise name, description, and target duration.
Press and hold to view following information:LIGHT
• : Summary of targets for the training session. Calories, distance* and duration Planned time forTargets
sport zones: press and scroll between sport zones with or .OK UP DOWN
• : Summary of phases for the training session.Phases
• : View the name of chosen sport profile. For further information, see software help.Sport profile
•Reminder: Set the reminder time.
*Optional S1 foot pod required.
Perform Programmed Exercise
Start training
If you have set a reminder, your running computer will remind you to train according to plan on the
scheduled date. Check the planned exercise information by pressing OK when the reminder has gone off.
Start Daily Exercise
Select Today > Exercise view > Press > Press OK OK
Select Program > Week view > Day view > Exercise view > Press > Press OK OK
For further information on exercise recording, see Start Training (page ). Your running computer will14
guide you through the session.
Exercise with Phases
Below is an example of an interval exercise, which is divided into four phases:
Warm up / P1: Run 10 minutes at a heart rate between 55-65% of maximum heart rate.
Interval / P2: Run 3 km at a pace between 3:30-4:00 min/km.
Recovery / P3: After 3 km let your heart rate drop to 120 bpm. Repeat phases 2 and 3 6 times each.
Cool down / P4: Run 10 minutes at a pace between 5:00-6:00 min/km.
Views during the exercise
During the exercise you will see the following display types:
ENGLISH
Training Program 33
Every phase starts with a display showing:
Phase name
Zone type
Zone limits
Number of phase repeats left
During exercise the phase display shows:
Countdown timer/distance*, countup timer, number of current phase
Target zone in graphical format (updated every 10 seconds, showing the last 8
minutes on the display)
Heart rate
Number of phase repeats left
Every phase ends with a phase-end display showing:
Phase duration or distance*
Heart rate difference (how much you have increased or decreased your heart rate
during the phase) or average speed/pace
Average heart rate
Number of ended phase
After performing the programmed exercise, this display shows that the exercise is
completed.
The running computer enters Free exercise mode, and you can continue exercising
without settings. The exercise is recorded and information is gathered to File until you
stop the exercise.
For further information on how to plan sessions with the software, and then transfer them to your running
computer, see software help.
Functions During Exercise
You can change the same settings in a programmed exercise as in any other exercise type. For further
information on different functions during exercise, see Button Functions During Exercise (page ).16
The programmed exercise uses the sport profile settings set in the software. If you change the running
computer settings during exercise (e.g. calibration factor), the changes will only apply to the current
exercise. Next time you start the same exercise, the running computer will use the sport profile settings
defined in the software.
Lap Menu
To see the lap menu during programmed exercise, press and hold OK. Scroll between options with orUP
DOWN OKand select with . The contents of the lap menu depend on your exercise.
• : End current phase and move to the next phase in the exercise.End phase
• : Move to any other phase in your exercise.Jump to
• or : Lock your heart rate or speed/pace* to a certain sport zone if exercising withoutLock zone Unlock zone
preset target zones.
See Exercise Results
Select File > Exercise log
After completing a programmed exercise, your training data will be saved under . For furtherFile
information, see Analyze Exercise Results (page ).19
*Optional S1 foot pod required.
ENGLISH
34 Training Program
9. TESTS
Polar Fitness TestTM
The Polar Fitness Test TM is an easy, safe, and quick way to measure your aerobic (cardiovascular) fitness
at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO2max), which is commonly
used to evaluate aerobic fitness. Your long-term level of physical activity, heart rate, heart rate variability
at rest, gender, age, height, and body weight all influence OwnIndex. The Polar Fitness Test is developed
for use by healthy adults.
Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The
better your aerobic fitness, the stronger and more efficient your heart is. Good aerobic fitness has many
health benefits. For example, it helps in decreasing high blood pressure and your risk of cardiovascular
diseases and stroke. If you want to improve your aerobic fitness it takes, on average, six weeks of regular
training to see a noticeable change in your OwnIndex. Less fit individuals see progress even more rapidly.
The better your aerobic fitness, the smaller the improvements in your OwnIndex.
Aerobic fitness is best improved by exercise types that use large muscle groups. Such activities include
running, cycling, walking, rowing, swimming, skating, and cross-country skiing.
To monitor your progress, start by measuring your OwnIndex a couple of times during the first two weeks
in order to get a baseline value, and then repeat the test approximately once a month.
With the Polar Fitness Test, you can also calculate the predicted maximum heart rate value (HRmax-p). The
HRmax-p score predicts your individual maximum heart rate more accurately than the age-based formula
(220 - age). For further information on HRmax, see User Settings.
To make sure the test results are reliable, the following basic requirements apply:
• You can perform the test anywhere - at home, at the office, at a health club - provided the testing
environment is peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no
other people talking to you.
• Always take the test in the same environment and at the same hour.
• Avoid eating a heavy meal or smoking 2-3 hours prior to testing.
• Avoid heavy physical exertion, alcohol, and pharmacological stimulants on the test day and the previous
day.
• You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.
Before the Test
Wear the Transmitter
For further information, see Start Training (page ).14
Enter User Information
Select Settings > User
To carry out the Polar Fitness Test, enter your personal user information and long-term physical activity
level in the User settings.
Set HRmax-p On
If you want to obtain your predicted maximum heart rate value, turn HRmax-p on.
Select Test > Fitness > HR max-p > On
ENGLISH
Tests 35

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Marka: Polar
Kategoria: zegarek sportowy
Model: RS400

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