Page 2 - ENG; POLAR CS300TM CYCLING COMPUTER COMPONENTS
3 ENG polar personaltrainer .com polar personaltrainer .com is a personal cycling coach tailored to support your training goals. Free registration gives you access to a personalized training program, training diary, useful articles, and much more. For the latest product tips and for online support v...
Page 3 - CONTENTS; STARTED
4 CONTENTS 1. GETTING STARTED ............................................................................................................................................................. 6 1.1 BASIC SETTINGS ..............................................................................................
Page 5 - SETTINGS
6 1. GETTING STARTED 1.1 BASIC SETTINGS Before you start exercising with the Polar Cycling Computer, customize the Basic settings. Enter as accurate data as possible to ensure correct feedback based on your performance. 1. To activate your Polar Cycling Computer, press OK twice. Once activated, it c...
Page 6 - STRUCTURE; • To lock/unlock buttons, press and hold
7 ENG • WATCH• BIKE• EXE.SET• TIMERS• USER• GENERAL 1.2 MENU STRUCTURE Press / to scroll and OK to enter a mode/menu. • SEND• RECEIVE • TEST• TREND Tip: • To lock/unlock buttons, press and hold LIGHT button. • To return to Time mode, press and hold . • CYCLING/OTHER• START• SETTINGS • EXERCISES• TOT...
Page 7 - cycling computer should form approximately a 90° angle.
8 2. INSTALL 2.1 INSTALL BIKE MOUNT Use cable ties to secure the bike mount snugly on the handlebar as shown above. To ensure the most accurate reading, attach the wrist unit to the bike mount every time you do a cycling exercise. 2.2 INSTALL SPEED SENSOR 1. Attach the speed sensor on the opposite s...
Page 8 - BEFORE RIDING YOUR BIKE; gearing do not catch on the bike mount or sensors.
9 ENG 3. Pass cable ties through the sensor and rubber part holes (picture 3). Adjust the sensor to the front fork so that the POLAR logo faces outward (picture 4). Adjust the ties loosely. Do not tighten them fully yet . 4. Attach the magnet to a spoke at the same level as the sensor (picture 5). T...
Page 9 - or
10 2.3 BIKE SETTINGS (BIKE) The cycling computer can be programmed for two separate bike preferences. Select bike 1 or bike 2 when you start recording. View or change the following bike settings in the Settings menu. Select Settings -> Bike -> BIKE 1 or BIKE 2: 1. AUTOSTART: ON / OFF The AutoS...
Page 10 - Note
11 ENG 4. WHEEL SIZE Wheel size settings are a prerequisite for accurate cycling information. To measure size, choose one of two methods: METHOD 1 1. Find the wheel diameter printed on the frame. 2. Match the diameter in inches or in ETRTO to wheel size in millimeters on the right side of the chart....
Page 12 - YOUR
13 ENG 3.2 RECORD YOUR EXERCISE 1. Wear the transmitter and wrist unit. Start heart rate measurement by pressing OK . Exercise is displayed and the cycling computer starts to search for your heart rate. Preferably, there should be no other heart rate monitors nearby (within 1m / 3ft) to avoid interf...
Page 14 - LIMITS; well or are stressed.
15 ENG 3.3.1 OWNZONE LIMITS (OWNZONE) OwnZone is your individual aerobic (cardiovascular) training zone that is determined automatically. OwnZone ensures that you exercise within safe limits, and makes exercising easier and more enjoyable. OwnZone is based on measuring changes in heart rate variabil...
Page 15 - Determining Your OwnZone Heart Rate Limits; OwnZone function is on.; during this fi rst stage.
16 Determining Your OwnZone Heart Rate Limits Find your OwnZone limits in 1-5 minutes during a warm up period by cycling or walking/jogging. You should start exercising gently at a light intensity and gradually increase intensity to raise heart rate. Before you start, make sure that,• Your user sett...
Page 16 - OwnZone Limits
17 ENG 3. At some point during the session, you will hear two, consecutive beeps. This means OwnZone has been determined. If determination was successful, OwnZone Updated will alternate with the heart rate limits on your display. The limits are displayed in beats per minute (bpm) or as a percentage ...
Page 17 - Choose automatic limits in four exercise intensities:; MODERATE; LIGHT; BASIC; ) is suitable for general aerobic exercise.
18 3.3.2 AUTOMATIC LIMITS (AUTOMATIC) Automatic limits are determined using an age-based formula (220 minus age). The limits are displayed either in beats per minute (bpm) or as a percentage (%) of your maximum heart rate. Your date of birth is required for the cycling computer to calculate the auto...
Page 18 - cadence. To increase suppleness, use high gears and high cadence.
19 ENG 3.3.3 MANUAL LIMITS (MANUAL) Determine and set your target heart rate limits manually, either in bpm or % of your HR max . 3.3.4 CADENCE LIMITS (CADENCE) Set the upper and lower cadence limits for a cycling session. For this you need an optional cadence sensor. Note: If you choose the cadence...
Page 19 - press and release the button; • In Exercise mode, press the
20 3.5 FUNCTIONS DURING EXERCISE There are two types of button presses:• Short press ; press and release the button • Long press ; press and hold the button for at least one second Heart Touch (hands free button) To view the time or target zone limits during exercise without pressing buttons, bring ...
Page 20 - MODE
21 ENG 3.6 EXERCISE MODE VIEWS View combinations of exercise data. Switch displays with / . Speed view can only be displayed in CYCLING mode. • Total distance / trip alternating • Speed (km/h or mph)• Heart rate Cadence only when cadence data is available in CYCLING mode. • Current speed (Spd) / ave...
Page 23 - Summary File; (Heart rate in bpm or
24 3.7 VIEW EXERCISE SUMMARY Press to pause exercise recording. You are given three options:• CONTINUE exercise • EXIT Recording mode and enter Exercise summary view • Adjust exercise SETTINGS Summary File After exiting a CYCLING exercise, two summary views alternate on the display: • Cycling inform...
Page 24 - MONITOR YOUR PERFORMANCE; FILE
25 ENG 4. MONITOR YOUR PERFORMANCE 4.1 FILE Exercise fi le allows you to review heart rate and other information recorded during an exercise session. In the File view, you have two options:• Detailed information on individual EXERCISES . • This week’s / season’s TOTALS . 4.1.1 EXERCISE FILE (EXERCISE...
Page 25 - Calorie Expenditure
26 Press / to scroll through the following: 1. Duration • The time exercise recording started• Duration of exercise Note: You can delete the active fi le by pressing and holding the LIGHT button. 2. Time in Zone • Target zone limits • Time spent in, above and below zone alternate Note: Time in Zone i...
Page 27 - Resetting Season Values; Choose the value you wish to reset from the menu and confi rm with
28 Resetting Season Values 1. In the File menu, select TOTALS -> SEASON -> Reset Total Counters? 2. Choose the value you wish to reset from the menu and confi rm with OK . • EXE.TIME (Exercise time) • RIDETIME (Riding time) • CALORIES • EXE.COUNT (Exercise count) • RIDE.COUNT (Riding count) • D...
Page 28 - TRANSFER; SEND; polarpersonaltrainer.com; polar
29 ENG 4.2 DATA TRANSFER (CONNECT) The cycling computer offers two means of data communication with a PC: • SEND data with Polar WebLink™ Transfer exercise data to the Polar web service using Polar WebLink software. • RECEIVE data with Polar UpLink™ Tool Edit cycling computer settings and upload log...
Page 29 - designed for healthy adults.
30 4.3 POLAR FITNESS TEST™ The Polar Fitness Test™ is an easy, safe, and quick way to measure your aerobic (cardiovascular) fi tness at rest. The result, Polar OwnIndex, predicts your maximal oxygen uptake (VO 2max ). The Polar Fitness Test also calculates the predicted maximum heart rate (HR max -p)...
Page 31 - OwnIndex; -p is also calculated during the Polar Fitness Test. The HR; For further information on HR
32 4.3.2 FITNESS TEST RESULTS OwnIndex The Polar Fitness Test results in a value called the OwnIndex. This is a value comparable to maximal oxygen uptake (VO 2max ), which is commonly used to evaluate aerobic (cardiovascular) fi tness. Your long-term level of physical activity, heart rate, heart rate...
Page 32 - Fitness Classes; In the; Deleting OwnIndex values; Select the value you wish to delete and press and hold the
33 ENG Fitness Classes Your OwnIndex is most meaningful when comparing your individual values and changes in them over time. OwnIndex can also be interpreted based on your gender and age. Locate your OwnIndex on the table below and fi nd out how your aerobic fi tness compares to others of the same gen...
Page 33 - In Time mode, press and hold to access the Alarm menu.
34 5. SETTINGS 1. ALARM: OFF / ONCE / MON - FRI / DAILY You can set the alarm to function ONCE , from Monday to Friday ( MON-FRI ) or DAILY . The alarm functions in all modes except in Exercise mode and will sound for a minute unless you press to cancel. To delay the alarm an extra 10 minutes, press...
Page 34 - TOP
35 ENG 5.2 USER SETTINGS (USER) Entering accurate personal information ensures that you receive correct feedback based on your performance (calorie consumption, OwnZone determination etc). 1. Weight 2. Height 3. Birthday 4. Sex: MALE / FEMALE 5. Activity: TOP / HIGH / MODERATE / LOW Activity level i...
Page 35 - Extra User Settings; (Heart rate value in a sitting position)
36 Extra User Settings The cycling computer uses HR max , HR sit and VO 2max values for estimating your energy expenditure. Note: Default values of HR max , HR sit and VO 2max based on your age may be used when no other accurate values are available. 1. HR max (Maximum heart rate) HR max is the high...
Page 36 - Adjust the sounds of the cycling computer.; Keylock prevents accidental pressing of the buttons.
37 ENG 5.3 GENERAL SETTINGS (GENERAL) 1. SOUND: VOL 2 / VOL 1 / OFF Adjust the sounds of the cycling computer. Note: When and Battery low are displayed, the backlight and cycling computer sounds are automatically deactivated. 2. KEYLOCK: MANUAL / AUTOMATIC Keylock prevents accidental pressing of the...
Page 37 - CARE AND MAINTENANCE; Taking Care of Your Polar Cycling Computer
38 CARE AND MAINTENANCE Like any electronic device, the Polar cycling computer should be treated with care. The suggestions below will help you fulfi ll guarantee obligations and enjoy this product for many years to come. Service During the two-year guarantee/warranty period, we recommend that you se...
Page 39 - PRECAUTIONS
40 PRECAUTIONS The Polar cycling computer displays performance indicators. It indicates the level of physiological strain and exercise intensity. It also measures speed and distance when cycling with a Polar speed sensor. No other use is intended or implied. Minimizing Possible Risks When Exercising...
Page 41 - FREQUENTLY ASKED QUESTIONS
42 FREQUENTLY ASKED QUESTIONS What should I do if... ... appears and the wrist unit battery must be replaced? See the chapter Care and Maintenance for further instructions. ...I do not know where I am in the menu? Press and hold until the time is displayed. ...there are no reactions to any buttons? ...
Page 42 - TECHNICAL SPECIFICATIONS; WRIST UNIT
43 ENG TECHNICAL SPECIFICATIONS WRIST UNIT TRANSMITTER SPEED SENSOR Battery life (1h/day, 7 days/week) Battery type Battery sealing ring Operating temperature Materials Current speed display range Accuracy Heart rate measuring range File Average 2 years CR 2430 – -10 °C to +50 °C / 14 °F to 122 °F W...
Page 44 - LIMITED INTERNATIONAL POLAR GUARANTEE
45 ENG LIMITED INTERNATIONAL POLAR GUARANTEE 0537 • This limited Polar international guarantee is issued by Polar Electro Inc. for those consumers who have purchased this product in the USA or Canada. This limited Polar international guarantee is issued by Polar Electro Oy for those consumers who ha...
Page 45 - POLAR DISCLAIMER
46 The material in this manual is for informational purposes only. The products it describes are subject to change without prior notice, due to the manufacturer’s continuous development program.• Polar Electro Inc./Polar Electro Oy makes no representations or warranties with respect to this manual o...
Page 46 - INDEX; Start exercise recording
47 ENG INDEX 12h/24h time mode ............................. 6, 34 Alarm setting ..................................... 34 Automatic limits...................................... 18AutoStart ................................................. 10Backlight................................................. ...
Page 47 - Manufactured by
Manufactured by Polar Electro OyProfessorintie 5FIN-90440 KEMPELETel +358 8 5202 100Fax +358 8 5202 300www.polar.fi
