Page 2 - CONTENTS; ENGLISH
CONTENTS 1. INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 2. RUNNING COMPUTER PARTS . . . . . . . ....
Page 5 - RUNNING COMPUTER PARTS
2. RUNNING COMPUTER PARTS 1. Polar RS400/RS800 Running Computer: The running computer displays and records your heart rate andother 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 rat...
Page 6 - Basic Settings
3. GETTING STARTED Basic Settings Before exercising with your running computer, customize the basic settings. Enter as accurate data aspossible to ensure correct performance feedback based on your personal metrics. To adjust the data, use UP, DOWN and accept with OK. The values scroll faster if you ...
Page 7 - Menu Structure
Page 8 - PREPARE FOR TRAINING; Wear the Transmitter
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 a...
Page 9 - Position the Polar S1 Foot Pod; Install Foot Pod Battery; Attach Foot Pod on Shoe
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 pictur...
Page 10 - Calibrate the Foot Pod; Set Calibration Factor Manually
*Optional S1 foot pod required. Calibrate the Foot Pod Optional calibration of the foot pod improves accuracy of speed, pace, and distance* measurements. It isrecommended that you calibrate the foot pod before using it for the first time, if there are significantchanges in your running style, or if ...
Page 11 - If message; Plan Your Training; Exercise Types
Select Settings > Features > Footpod > Calibrate . Set the Calibration factor and press OK. The foot pod is now calibrated. 2. After starting heart rate measurement and before exercise recording. In the time mode, select OK > Settings > Footpod > Calibrate . Set the Calibration fac...
Page 12 - Create New Exercises; Create a New Exercise with Zones
• OwnZone : Basic OwnZone-based exercise with moderate intensity. Suggested duration 45 minutes. The running computer is able to determine your individual aerobic (cardiovascular) heart rate zoneautomatically. This is called OwnZone. For further information, see Determine Your OwnZone (page 18).Addi...
Page 14 - Start Training; Information on the Display
5. TRAINING Start Training Wear the transmitter and foot pod* as instructed. Make sure the foot pod is on, and that you haveactivated 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 a...
Page 15 - Perform; Symbols on the Display; Text on the display
Heart rate view Speed*/Pace*/CaloriesStopwatchHeart rate Stopwatch view CaloriesSpeed/pace/ TimeStopwatch Lap time view Zone pointerHeart rateLap time Speed/pace view Target zoneDistance*Speed/pace Distance view Countdown timerZone pointerDistance Exercise created with Polar ProTrainer 5 If you have...
Page 16 - Button Functions During Exercise; Take a Lap; Lock a Zone
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 soun...
Page 18 - Determine Your OwnZone
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 startexercising gently at a light intensity and gradually increase intensity to raise your heart rate. Rede...
Page 19 - Exercise Log; Select
6. AFTER TRAINING Stop Recording Pause exercise recording by pressing STOP. To stop recording completely, press STOP again. Care for your transmitter after exercise. Detach the connector from the strap after use. Keep thetransmitter dry and clean. For complete care and maintenance instructions, see ...
Page 20 - in beats per minute (bpm), alternating with a percentage of your
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 exerciseStarting timeDistance*Duration Press OK and scroll with UP or DOWN to vi...
Page 23 - in beats per minute (bpm) alternating with percentage of maximum; Weekly Summary
Number of recorded lapsAverage lap timeBest (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 toinclude your last lap, press OK on the finishing line instead of STOP. This way, the last ac...
Page 24 - Totals; The deleted information cannot be retrieved. Select; Delete Files
Select the week with OK to see the week’s total calories, distance,* and exercise time. Press DOWN to seeweek’s sport zones. To see time spent in each sport zone, press OK and scroll the sport zones UP or DOWN. Totals Select File > Totals Totals includes cumulative information recorded during tra...
Page 25 - Feature Settings; Recording Rate; Recording Rate 1 s; On; Shoes
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 Footpod menu. Switch the speed and distance function on or off Select Settings > Features > Footpod > On/...
Page 26 - and press; Automatic Lap Recording*
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 UP, DOWN and OK. Usi...
Page 27 - User Settings; Activity Level; Maximal Oxygen Intake: VO
automatically. Press and hold LIGHT to switch between sport zone views: HR% (percentage of maximum heart rate) or 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 ...
Page 28 - General Settings; Sound; Keylock; Units
exact clinically-tested VO 2max , 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 se...
Page 29 - Watch Settings; Reminder
• Yes : the running computer is activated. • No : the running computer returns to sleep mode. You can change settings easily by using the software. For further information, see software help. Watch Settings Reminder Set a reminder to remind you of different tasks or exercises Select Settings > Wa...
Page 30 - Time; Personalize the Running Computer Display during Training
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 inall modes except in exercise mode, and will do so for a minute unless you press STOP. The watch alarmalso functions in sleep m...
Page 32 - View Program
8. TRAINING PROGRAM View Program You can create and download a personalized training program to your running computer by using PolarProTrainer 5. This chapter includes the basic instructions on how to navigate and manage the programonce you have downloaded it to your running computer. For further in...
Page 33 - Perform Programmed Exercise; Start training
The day view offers an overview of your daily exercises. The white bar represents planned exercise timeand the black bar represents performed exercise time. Daily target exercise time is shown below the bars. Press and hold LIGHT to view additional information on the day: • Targets : Summary of targ...
Page 35 - Polar Fitness Test; Before the Test
9. TESTS Polar Fitness Test TM 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 (VO 2max ), which is commonly used to evaluate aerobic fitness. Your long-term level o...
Page 36 - Performing the Test; After saving the OwnIndex and HR; -p values, they will be used for calculating calorie consumption.; After the Test; Fitness Level Classes
Performing the Test Select Test > Fitness > Start > Fitness Test Lie Down The fitness test begins in five seconds. Arrows indicate that the test is ongoing. Stay relaxed and limitbody movements and communication with other people. If you have not set your long-term physical activity level i...
Page 37 - Delete OwnIndex Value
Age / Years Very low Low Fair Moderate Good Very good Elite 55-59 < 22 22-26 27-30 31-34 35-39 40-43 > 43 60-65 < 21 21-24 25-28 29-32 33-36 37-40 > 40 Women Age / Years Very low Low Fair Moderate Good Very good Elite 20-24 < 27 27-31 32-36 37-41 42-46 47-51 > 51 25-29 < 26 26-3...
Page 38 - Polar OwnOptimizer; General; Baseline Tests
Polar OwnOptimizer TM General Successful training requires temporary overloading: longer exercise duration, higher intensity, or highertotal volume. In order to avoid severe overtraining, overloading must always be followed by an adequaterecovery period. With an inadequate recovery period, you may e...
Page 39 - How to Interpret Results
After 3 minutes, the wrist unit will beep and Optimizer Stand up is displayed. Stand up and remain standing still for 3 minutes. After 3 minutes, the wrist unit will beep again and the test is finished. A numerical and written interpretation of the result is displayed. Press DOWN to see your average...
Page 40 - OwnOptimizer Trend
have a complete recovery period. The longer you have trained intensively, the longer the recovery periodrequired to recover. Perform the test again after at least two days of recovery. Sympathetic Overtraining (8) Your OwnOptimizer result indicates that you have had a very intensive training period ...
Page 42 - BACKGROUND INFORMATION; Polar sport zones; Target zone; Training benefit; MAXIMUM
10. BACKGROUND INFORMATION Polar sport zones Polar sport zones introduce a new level of effectiveness in heart rate-based training. Training is dividedinto five sport zones based on percentages of maximum heart rate. With sport zones, you can easily selectand monitor training intensities. Target zon...
Page 43 - OwnZone Training; Determining Maximum Heart Rate
Aerobic power is enhanced in sport zone 3. The training intensity is higher than in sport zones 1 and 2,but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed byrecovery. Running in this zone is especially effective for improving the efficiency of blood ci...
Page 44 - Heart Rate Value in a Sitting Position; Polar Running Index
that the method is not very accurate, especially for older persons or those who have been fit for manyyears. If you have done some hard training in recent weeks and know that you can safely reach maximum heartrate, you can safely take a test to determine your HR max yourself. Having a training buddy...
Page 46 - Running Index; Polar Article Library
Running Index Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km(h:mm:ss) 42.195 km(h:mm:ss) 36 1800 0:36:20 1:15:10 2:48:00 5:43:00 38 1900 0:34:20 1:10:50 2:38:00 5:24:00 40 2000 0:32:20 1:07:00 2:29:30 5:06:00 42 2100 0:30:40 1:03:30 2:21:30 4:51:00 44 2200 0:29:10 1:00:20 2:14:30 4:37:00 4...
Page 47 - CUSTOMER SERVICE INFORMATION; Care and Maintenance; Caring of Your Product; Precautions; Interference During Exercise; Electromagnetic Interference and Exercise Equipment
11. CUSTOMER SERVICE INFORMATION Care and Maintenance Caring of Your Product Like any electronic device, the Polar running computer should be treated with care. The suggestions belowwill help you fulfill guarantee obligations and enjoy this product for many years to come. Detach the transmitter conn...
Page 48 - Minimizing Risks When Exercising
move away from possible sources of disturbance. Exercise equipment with electronic or electrical components such as LED displays, motors and electricalbrakes may cause interfering stray signals. To solve these problems, try the following: 1. Remove the transmitter from your chest and use the exercis...
Page 49 - Technical Specifications; Wrist unit
Note that in addition to exercise intensity, medications for heart conditions, blood pressure, psychologicalconditions, asthma, breathing, etc., as well as some energy drinks, alcohol, and nicotine may also affectheart rate. It is important to be sensitive to your body’s responses during exercise. I...
Page 50 - Frequently Asked Questions
Transmitter Battery life of WearLink 31 transmitter: Average 2 years (1h/day, 7 days/week) Battery type: CR2025 Battery sealing ring: O-ring 20.0 x 1.0, material silicone Operating temperature: -10 °C to +40 °C / 14 °F to 104 °F Connector material: Polyamide Strap material: Polyurethane/ Polyamide/ ...
Page 51 - is displayed and speed and distance signals cannot be found?*
The low battery indicator is usually the first sign of an expired battery. However, in cold conditions the lowbattery indicator may appear. The indicator will disappear as soon as you return to a normal temperature.When the symbol appears, the running computer sounds and backlight are automatically ...
Page 52 - Limited International Polar Guarantee; The receipt of the original purchase is your proof of purchase!
moving the running computer sideways. ... Footpod calibration failed is displayed?* Calibration did not succeed and you need to re-calibrate. Calibration fails if you move during the process.Once you reach lap distance, stop running and stand still for calibration. The range of the calibrationfactor...
Page 53 - Polar Disclaimer
permission of Polar Electro Oy. The names and logos marked with a ™ symbol in this user manual or in the package of thisproduct are trademarks of Polar Electro Oy. The names and logos marked with a ® symbol in this user's manual or in thepackage of this product are registered trademarks of Polar Ele...
Page 54 - INDEX
INDEX 12h/24h time mode . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 A.Lap on/off . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26Activity level . . . . . . . . . . . . . . . . . . . . . . . . . ....
