Polar Electro CS400 User Manual
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Polar Electro CS400 User Manual

Polar cycling computer user manual
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Polar CS400
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Summary of Contents for Polar Electro CS400

  • Page 1 Polar CS400 User Manual...

  • Page 2: Table Of Contents

    4. PREPARE FOR TRAINING ... 7 Plan your training ... 7 Exercise Types ... 7 Create New Exercises With Your Cycling Computer ... 8 Create New Exercises with Polar ProTrainer 5 ... 10 5. TRAINING...10 Wear the Transmitter...10 Start Training...10 Information on the Display ...11...
  • Page 3 Polar CS400 User Manual TZ Alarm (Target Zone Alarm)... 28 Keylock ... 28 Units... 28 Language ... 28 Sleep ... 28 Watch Settings ...28 Reminder ... 28 Event ... 29 Alarm ... 29 Time ... 29 Time zone ... 30 Date ...

  • Page 4: 1 . I Ntroduct I On

    The transmitter consists of a connector and a strap. Polar Bike Mount™: Secure the bike mount to your bike and attach the cycling computer to it. Polar Speed Sensor™: A wireless speed sensor measuring speed and distance during cycling.

  • Page 5: 3 . Ge Tt Ing Starte D

    Polar CS400 User Manual 3 . GE TT ING STARTE 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 of...
  • Page 6 Select Settings OK? computer will display time of day. Select Press STOP to return to the data you want to change. Use the Polar ProTrainer 5 software to enter all basic settings. . Press OK Español Français Italiano for each of your bicycles.

  • Page 7: Menu Structure

    4 . PREPARE FOR T RAINING 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 instructions on how to install the sensors, consult the separate Speed or Cadence user manuals.

  • Page 8: Create New Exercises With Your Cycling Computer

    Basic or OwnZone exercise to fit your needs. You can also edit exercise created with the cycling Edit computer. For further information, see Create New Exercises With Your Cycling Computer. If you created exercise with the Polar ProTrainer 5 software that includes phases, you cannot edit them with the cycling computer. •...
  • Page 9 : Select one of the sport zones (e.g. Sport zone continue to step 3. Polar sport zones are heart rate intensity areas expressed in percentages of your maximum heart rate. Five different sport zones are set in the cycling computer as a default: (60-69% HR...

  • Page 10: Create New Exercises With Polar Protrainer 5

    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. 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.

  • Page 11: Information On The Display

    The name indicates the lower row information. The display varies depending on the sensors you have installed, which features are set Customize the cycling computer display easily with Polar ProTrainer 5 software. button you can switch the exercise quickly.

  • Page 12: Graph View

    Polar CS400 User Manual 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...

  • Page 13: Symbols On The Display

    Polar CS400 User Manual Symbols on the Display Text on the display Time of day Cycling symbol Bike number Key lock on Rec -symbol Interval icon Countd. Timer Lap number and time Lap distance Stopwatch Heart rate Heart rate Calories...

  • Page 14: Button Functions During Exercise

    Polar CS400 User Manual Text on the display Arrival time Ascent Inclinometer Altitude Cadence* Speed Max speed Avg speed Zone pointer (heart rate) Zone pointer*(cadence) Time in zone Button Functions During Exercise Take a Lap Press OK to record a lap. The display will show:...

  • Page 15: Zoom The Display

    Polar CS400 User Manual zone. For more information see Polar Sport Zones. 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. Press and hold...

  • Page 16: Stop Exercise

    For complete care and maintenance instructions, see Care and Maintenance. Analyze Exercise Results To view basic data on your performance, see analysis, transfer the data to Polar ProTrainer 5 software. The software offers you different additional analysis options to analyze data with. Open Polar ProTrainer 5 software.
  • Page 17 Polar CS400 User Manual Information appearing on the display (a - e displays below) depends on the settings and exercise type and settings (e.g. if your exercise does not include phases, phase information will not appear). Scroll the exercise bars with UP or DOWN and press OK to view:...
  • Page 18 Polar CS400 User Manual Target zones (HR / cadence*) Upper limit Lower limit Time in, above, and below zone 1/2/3 exercise). Time above zone Time below zone Time in zone expended during exercise. Calories Energy expenditure indicates overall exertion during exercise.
  • Page 19 Polar CS400 User Manual c. Sport Zones Select File > Exercise log > Basic > OK In the basic information view, press DOWN to see Press OK and scroll UP or DOWN to view time spent in each sport zone. Here, the variation of your sessions is presented in graphical format.
  • Page 20 Polar CS400 User Manual d. Phases Select File > Exercise log > Phases menu is displayed only if the exercise is created with the Polar ProTrainer 5 software and Phases includes phases. In the information view, press DOWN to view Sport zones separately.
  • Page 21 Scroll lap information by pressing OK. Compare information on different laps by pressing UP or DOWN. For easy view of lap information, transfer the exercise file to the Polar ProTrainer 5 software and analyze the exercise in the Curve view.

  • Page 22: Weekly Summary

    Polar CS400 User Manual 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 summary, you can view the accumulated data on 16 weeks of exercise.

  • Page 23: Totals

    : Delete the total values one by one or all totals at the same time. Totals Confirm by selecting 7 . S ET TI NGS Change settings easily by using the Polar ProTrainer 5 software. For further information, consult software help. Exercise types Select Settings >...

  • Page 24: Recording Rate

    You can also set the elevation for the Automatic Calibration also by using the Polar ProTrainer 5 software. For more information see software help. Elect this option if you train in the same environment. This way, altitude values are always correct.If the sport profile of the exercise includes automatic calibration, altitude measurement always begins at this elevation regardless of the general elevation settings.

  • Page 25: Automatic Lap Recording

    HeartTouch enables you to view information during training without pressing buttons. By bringing the cycling computer near the transmitter, your target heart rate zone will appear on the display. It is not recommended to use the HeartTouch function when the Polar CS400 Cycling Computer is attached to the bike.

  • Page 26: Wheel Size

    Set the distance you are going to ride, and the cycling computer will calculate and display the estimated time of arrival based on cycling speed. Install the Polar Speed Sensor on your bike to measure speed and distance. For further information on installing the speed sensor, consult Polar Speed Sensor user manual.

  • Page 27: User Settings

    HR manually if your maximum heart rate has been determined in a lab, if you have performed the Fitness test with the Polar CS400 cycling computer, or if you have tested your maximum heart rate in the field yourself.

  • Page 28: Sound

    Polar CS400 User Manual 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 the watch or target zone alarms (TZ Alarm).

  • Page 29: Event

    Polar CS400 User Manual Select Settings > Watch > Reminders > Add new : Enter the date of the task, dd=day, mm=month, yy=year. Date : Enter the time for the reminder. Reminder time : Set alarm to sound on time, or 10 min / 30 min / 1 hour prior to the task.

  • Page 30: Time Zone

    Personalize your cycling computer display to show information you want to see during training. Adjust the displays also by using the Polar ProTrainer 5 software. An exercise attached to the training program has its own display settings that cannot be modified. The information on the display depends on the features that are activated.
  • Page 31 For further information on creating programmed exercises with the software, transferring them to your cycling computer, and analyzing your performance after training, consult Polar ProTrainer 5 help. After downloading the training program, two additional menus are shown in your cycling computer where you can view your program and check your daily schedule.

  • Page 32: Perform Programmed Exercise

    Polar CS400 User Manual • : View the name of chosen sport profile. For further information, consult Polar ProTrainer Sport profile 5 software help. • : Set the reminder time. Reminder Perform Programmed Exercise Start Exercising If you set a reminder, your cycling computer will remind you to train according to plan on the scheduled date.

  • Page 33: Functions During Exercise

    Button Functions During Exercise. The programmed exercise uses the sport profile settings set in the Polar ProTrainer 5 software. If you change the cycling computer settings during exercise (e.g. calibration factor), the changes will only apply to the current exercise.

  • Page 34: Before The Test

    Select Settings > User To carry out the Polar Fitness Test, enter your personal user information (if you entered the personal user information before, there is no need to do this again) and long-term physical activity level in the User settings.

  • Page 35: After The Test

    Polar CS400 User Manual After the Test Fitness Level Classes Your OwnIndex is most meaningful when comparing your individual values and changes in them over time. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex on the table below, and find out how your aerobic fitness compares to others of the same gender and age.

  • Page 36: Background Information

    1 0. BACKGROUND INFORMATI ON Polar Sport Zones Polar sport zones offer a new level of effectiveness in heart rate-based training. Training is divided into five sport zones based on percentages of your maximum heart rate. With sport zones, you can easily select and monitor training intensities and follow Polar’s sport zones-based training programs.

  • Page 37: Ownzone Training

    After the session is over exercise duration in the sport zone is displayed. Access the the sport zones you have been exercising in, and the time spent exercising in one. The Polar ProTrainer 5 software offers up to 10 sport zones to better serve your training needs and heart rate reserve.

  • Page 38: Maximum Heart Rate

    An estimate or a HR -p score that predicts your HR can be obtained by taking a Polar Fitness Test. The commonly used formula: 220 - age, although research shows that the method is not very accurate, especially for older persons or those who have been fit for many years.

  • Page 39: Heart Rate Variability

    . When using estimated HR rest exercise heart rate values are always estimates. *In Polar CS400 and CS600 cycling computers, the heart rate value during a resting state is measured in a sitting position (HR ). This is for practical reasons since HR is used in energy expenditure calculation because of accuracy.

  • Page 40: Service

    For more information on local after sales services, consult the Polar Customer Service Card. Changing Batteries We recommend that you have the battery replaced by an authorized Polar Service Center. Avoid opening the sealed battery cover, but if you choose to change the battery yourself, follow the instructions carefully on the next page.

  • Page 41: Precautions

    Battery kits with sealing rings are available at well-equipped Polar retailers and authorized Polar Service Centers. In the USA and Canada, sealing rings are available at authorized Polar Service Centers only.

  • Page 42: Minimizing Risks When Exercising

    Notice to individuals with pacemakers, defibrillators or other implanted electronic devices. Individuals who have a pacemaker use the Polar cycling computer at their own risk. Before starting use, we always recommend a maximal exercise stress test under a doctor’s supervision. The test is to ensure the safety and reliability of the simultaneous use of the pacemaker and the Polar cycling computer.
  • Page 43 The Polar cycling computer displays your performance indicators. It indicates the level of physiological strain and intensity during exercise. It also measures speed and distance when cycling with a Polar Speed sensor. The Polar Cadence Sensor is designed to measure cadence when cycling. No other use is intended or implied.

  • Page 44: Frequently Asked Questions

    Polar CS400 User Manual Marking on case back Water resistant Water resistant 50m Water resistant 100m *These characteristics also apply to Polar WearLink 31 transmitters marked Water resistant 30m. Frequently Asked Questions What should I do if..the battery symbol and Battery low The low battery indicator is usually the first sign of an expired battery.

  • Page 45: Limited Polar International Guarantee

    Your altimeter may show faulty altitude if it is exposed to external interference like strong wind or air conditioning. In this case, try to calibrate the altimeter. If the readings are constantly inaccurate, dirt may be blocking the air pressure channels. In this case, send the cycling computer to a Polar Service Center.

  • Page 46: Polar Disclaimer

    Polar Electro Oy. The names and logos marked with a™ symbol in this user manual or in the package of this product are trademarks of Polar Electro Oy, except for Sound Blaster, which is a trademark of Creative Technology, Ltd. The names and logos marked with a ®...

  • Page 47: Index

    Manual limits ... 8 Night mode ...15 OwnIndex ...33 OwnZone ...37 Pause an exercise ...15 Phases ...32 Polar ProTrainer 5 ... 16, 30 Precautions ...41 Predicted maximum heart rate ...34 Programmed exercise ... 30, 32 Recalling training information ...16 Recording rate settings ...24 Reminders ...28...

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