Page 2 - Contents
Contents 1. INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 2. CYCLING COMPUTER COMPONENTS . . . . . . . . . . . . . ...
Page 5 - . G E T T I N G S T A R T E D; Measuring Wheel Size; Method 1; Basic Settings
3 . G E T T I N G S T A R T E D Before activating your cycling computer, measure the wheel size of your bicycle. Measuring Wheel Size Wheel size settings are a prerequisite for correct cycling information. There are two ways ofdetermining the wheel size of your bike: Method 1 Look for the diameter i...
Page 6 - Use the Polar ProTrainer 5 software to enter all basic settings.
To adjust the data, use UP, DOWN and accept with OK. The values scroll faster if you press and holdUP or DOWN. 1. To activate your cycling computer, press OK twice. Once activated, it cannot be switched off! 2. Welcome to Polar Cycling World! is displayed. Press OK. 3. Language : Select English , De...
Page 7 - Menu Structure; . P R E P A R E F O R T R A I N I N G; Polar Bike Mount and CS400 Cycling Computer; Plan your training; Exercise Types
Menu Structure 4 . P R E P A R E F O R T R A I N I N G Installation of the sensors Polar Bike Mount and CS400 Cycling Computer For instructions on how to install the Polar Bike Mount and the Polar CS400 Cycling Computer,consult Speed Sensor user manual. Polar Speed and Cadence Sensors For instructio...
Page 8 - Create New Exercises With Your Cycling Computer; Create a New Exercise with Zones
Navigate through the options with UP or DOWN • Free : Free exercise with no settings. • Basic : Training with moderate intensity. Duration around 45 min. • OwnZone : OwnZone-based exercise with moderate intensity. The cycling computer is able to automatically determine your individual aerobic (cardi...
Page 9 - Create a New Exercise Without Zones
A. Heart rate B. Cadence* Press OK. A. For heart rate, select Sport zone, or Manual to set heart rate zone manually. Press OK. • Sport zone : Select one of the sport zones (e.g. Z1: 50-59%HR max ) for your exercise. Press OK to continue to step 3. Polar sport zones are heart rate intensity areas exp...
Page 10 - Create New Exercises with Polar ProTrainer 5; Wear the Transmitter; Start Training; Only the bikes that are switched; are shown on this selection list. For further information see Bike
Create New Exercises with Polar ProTrainer 5 Create more diversified exercises by using Polar ProTrainer 5. For further information, consult PolarProTrainer 5 help. 5 . T R A I N I N G Wear the Transmitter Wear the transmitter to measure heart rate. 1. Moisten the electrode areas of the strap under ...
Page 11 - Information on the Display
and holding the DOWN button, you can switch the bike quickly or switch to heart rate recording only. By pressing and holding the UP button you can switch the exercise quickly. 3. Within 15 seconds, your heart rate appears on the display. The frame around the heart symbolindicates that transmission i...
Page 12 - Graph view
Default Views on Your Display When Using Speed Sensor Speed Heart rate Trip distance Speed in km/h Heart Rate Burned calories/ hour Trip distance Current heart rate Stopwatch Average heart rate Average speed Stopwatch Altitude Time of day Incline Altitude in meters Graph Heart rate graph Altitude in...
Page 13 - Symbols on the Display; Text on the display
Symbols on the Display Text on the display Symbol Explanation Time of day Time of day Cycling symbol Recording mode: indicates thatbike 1 or 2 on and bike date isrecorded. Bike number The number on right, bottomcorner indicates which bike is inuse during this exercise. Key lock on Indicates that the...
Page 14 - Button Functions During Exercise; Take a Lap
Text on the display Symbol Explanation Arrival time Estimated time of arrival Ascent Ascended meters/ feet Inclinometer Uphill/downhill steepness inpercentages and grades.Estimates in numerical form howsteep uphill or downhill you arecycling and helps you to adjustcycling effort accordingly. Altitud...
Page 16 - Stop Exercise; . A F T E R T R A I N I N G; Analyze Exercise Results; Exercise Log
recording. • Free mode : Change your exercise profile to free exercise type. This does not delete the exercise you have 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 P...
Page 18 - Additional Basic Information
Target zones (HR / cadence*) , 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 Calories expended during exercise. Energy expenditure indicates overall exer...
Page 22 - Weekly Summary
Cadence * Maximum Average cadence of the lap Incline Incline in % Incline in degrees Altitude Ascent Altitude Altitude Descent Altitude Temperature Press BACK to return to Laps information view. *Optional sensor required. Weekly Summary Select File > Weekly In Weekly summary, you can view the acc...
Page 23 - Totals; The deleted information cannot be retrieved. Select; Delete Files; Exercise types; Altitude; Calibrating the Altitude Manually
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 updatedautomatically when exercise recording is stopped. Use UP or DOWN to scroll ...
Page 24 - Calibrating the Altitude Automatically; Recording Rate; is displayed 60; Recording Rates for Speed and Cadence
Select Settings > Features > Altitude > Calibrate > set the altitude of current location If the altitude of your location differs significantly from the displayed altitude value Calibrate to xx? is displayed. Yes : Altitude calibrated to xx is displayed. No : Altitude calibration cancele...
Page 25 - Automatic Lap Recording; You can lock/unlock sport zone by pressing and holding the; button during your ride.; Bike Settings
Speed Cadence Rec Rate 1s Rec Rate 5s Rec Rate 15s Rec Rate 60s On Off 5h 10min 26h 20min 67h 50min 271h On On 4h 30min 22h 30min 59h 20min 237h Automatic Lap Recording Set the automatic lap recording Select Settings > Features > A.Lap > On > set the lap distance The cycling computer wil...
Page 27 - User Settings; Activity Level; Maximal Oxygen Intake: VO; General Settings
User Settings Enter accurate user information in the cycling computer to receive the correct feedback on yourperformance. To set user information in the cycling computer, select Settings > User • Weight : To change units, press and hold LIGHT • Height : To change units, press and hold LIGHT • Bir...
Page 28 - Watch Settings
Sound Select Settings > General > Sound Volume Select Settings > General > Sound > Volume > On / Off Volume settings control button sounds and activity sounds during exercise. This does not affect thewatch or target zone alarms (TZ Alarm). TZ Alarm (Target Zone Alarm) You can set t...
Page 30 - Personalize the Cycling Computer Display; . T R A I N I N G P R O G R A M; View Program
Time zone 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 DOWN. Number 2 on the lower rightcorner of the display indicates that Time 2 is in use. Date To set the date in the cycling...
Page 32 - Perform Programmed Exercise; Start Exercising; Exercise with Phases
• Sport profile : View the name of chosen sport profile. For further information, consult Polar ProTrainer 5 software help. • Reminder : Set the reminder time. Perform Programmed Exercise Start Exercising If you set a reminder, your cycling computer will remind you to train according to plan on thes...
Page 33 - Functions During Exercise; Polar Fitness TestTM
Once a programmed exercise is over, this display shows that the exerciseis completed, Ride 1 completed will appear. The cycling computer enters Free exercise mode, and you can continueexercising without settings. The exercise is recorded and filed. For further information on planning the sessions an...
Page 34 - Before the Test; Performing the Test
formula (220 - age). For further information on HR max , 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 testingenvironment is peaceful. There should b...
Page 35 - After the Test; Fitness Level Classes; Fitness Test Trend
After the Test Fitness Level Classes Your OwnIndex is most meaningful when comparing your individual values and changes in them overtime. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex on the tablebelow, and find out how your aerobic fitness compares to others of the ...
Page 36 - 0 . B A C K G R O U N D I N F O R M A T I O N; Polar Sport Zones; Target zone; Training benefit
Select Test > Fitness > Trend See how your OwnIndex value has been developing in the Trend menu. Up to 16 OwnIndex values and respective dates are included in the display. When the test trend file becomes full, the oldest result isautomatically deleted. The most recent test date, a graph of yo...
Page 37 - OwnZone Training
Target zone Intensity % ofHR max , bpm Exampledurations Training benefit LIGHT 60–70% 114-133 bpm 60–300minutes Benefits : Improves general base fitness, improves recovery and boostsmetabolism. Feels like : Comfortable and easy, low muscle and cardiovascular load. Recommended for : Everybody for lon...
Page 38 - Maximum Heart Rate; Determining Maximum Heart Rate; Heart Rate Value in a Sitting Position
blood pressure, cardiac arrhythmias, and certain medications. Listening to and interpreting the signals your body sends during physical exertion is an important partof getting fit. Since warm-up routines differ for different types of exercise, and since your physical andmental state may also vary fr...
Page 39 - Heart Rate Variability; 1 . C U S T O M E R S E R V I C E I N F O R M A T I O N; Care and Maintenance; Caring of Your Product
Target intensity 70 % HRR for a person with HR max 201 bpm and HR rest 50 bpm Exercise HR= 70% (201-50) + 50 Exercise HR=156 bpm For a precise exercise heart rate, you need your exact HR max and HR rest . When using estimated HR max , exercise heart rate values are always estimates. *In Polar CS400 ...
Page 41 - Speed and Cadence Sensors Battery; Precautions; Interference During Exercise; Electromagnetic Interference and Exercise Equipment
1. Using a coin that sits tightinto the back cover groove,open the battery cover bypressing slightly and turningcounter clockwise. 2. Remove the battery cover.The battery is attached tothe cover, which should belifted carefully. Remove thebattery and replace with anew one. Be careful not todamage th...
Page 42 - Minimizing Risks When Exercising; Technical Specifications; Cycling computer
Exercise equipment with electronic or electrical components such as LED displays, motors andelectrical brakes may cause interfering stray signals. To solve these problems, try the following: 1. Remove the transmitter from your chest and use the exercise equipment as you would normally. 2. Move the c...
Page 44 - Marking on case back; Frequently Asked Questions
Marking on case back Washsplashes,sweat,raindropsetc. Bathing andswimming Skin divingwithsnorkel (noair tanks) SCUBAdiving(with airtanks) Water resistantcharacteristics Water resistant x Splashes,raindrops etc. Water resistant 50m x x Minimum forbathing andswimming*. Water resistant 100m x x x For f...
Page 45 - ...the altitude readings are inaccurate?; Limited Polar International Guarantee
… Check WearLink! is displayed and your cycling computer cannot find your heart rate signal? • Make sure the cycling computer is no further than 1 m / 3 ft from the transmitter. • Make sure the transmitter belt has not loosened during exercise. • Make sure the textile electrodes in sports apparel fi...
Page 46 - Polar Disclaimer
outside the European Union by following local waste disposal regulations and, where possible, utilizeseparate collection of electronic devices. Polar Electro Oy is a ISO 9001:2000 certified company. Copyright © 2007 Polar Electro Oy, FIN-90440 KEMPELE, Finland. All rights reserved. No part of this m...
Page 47 - Index
Index 12h/24h time mode ..................... 29 A.Lap on/off ................................ 25Activity level ............................... 27Alarm setting .............................. 29Altitude calibration ...................... 23Analyzing training in software ......... 16 Backlight ..........
