Polar Electro CS600X User Manual
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Polar Electro CS600X User Manual

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POLAR
CS600X
User Manual

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  • Page 1 POLAR CS600X User Manual...

  • Page 2: Table Of Contents

    Plan Your Training ....................... 12 Exercise Types ......................... 12 Create New Exercises With Your Cycling Computer ..............13 Create New Exercises with Polar ProTrainer 5 ................. 14 Wear the Heart Rate Sensor ....................14 5. TRAINING........................... 16 Start Training........................16 Information on the Display ......................
  • Page 3 OwnOptimizer Trend......................52 Delete OwnOptimizer Value ....................52 Reset the Trend File ......................52 Analyzing Results with Polar ProTrainer 5 software ..............53 10.USING A NEW HEART RATE SENSOR ..................54 Using a New Heart Rate Sensor ....................54 Teaching a New Heart Rate Sensor ..................54 11.USING A NEW ACCESSORY ......................
  • Page 4 Changing Cycling Computer Battery ..................62 Precautions ........................63 Interference During Exercise ....................63 Minimizing Risks When Exercising..................64 Technical Specifications ......................64 Frequently Asked Questions..................... 66 Limited Polar International Guarantee ..................68 Polar Disclaimer ........................68 INDEX ..........................70...

  • Page 5: Introduction

    Congratulations! You have purchased a complete training system to tailor-fit your training needs. This user manual includes complete instructions, helping you get the most out of your cycling computer. The latest version of this user manual can be downloaded at http://www.polar.com/support. For video tutorials, go to http://www.polar.com/en/support/video_tutorials.

  • Page 6: Cycling Computer Parts

    When using the Polar G5 GPS sensor with a Polar speed sensor, the GPS will only be used for location and route tracking. However, when the speed sensor is not in range (e.g. the type of sport changes during training), the...
  • Page 7 ENGLISH cycling computer automatically retrieves speed and distance data from the GPS sensor. This way the speed and distance measurement is secured throughout your training session. To start using the speed sensor again, long press and select LIGHT Seek sensor Cycling Computer Parts...

  • Page 8: Getting Started

    ENGLISH 3. GETTING STARTED For video tutorials, go to http://www.polar.com/en/support/video_tutorials 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 determining...

  • Page 9: Basic Settings

    To adjust the data, use UP, DOWN and accept with OK. The values scroll faster if you press and hold UP or DOWN. To activate your cycling computer, press OK twice. Once activated, it cannot be switched off! The Polar logo will appear. Press OK. : Select . Press OK.

  • Page 10: Menu Structure

    ENGLISH Menu Structure Installing the Polar Bike Mount You can install the bike mount and the cycling computer on the left or right side of the handlebar or on the stem. Place the rubber part on the handlebar or stem and insert the bike mount on top of it.
  • Page 11 ENGLISH 2) Release the cycling computer by pressing it down and simultaneously turning it counter clockwise. Getting Started...

  • Page 12: Prepare For Training

    You can utilize the installed ready-made exercises or create new ones on your cycling computer. Plan and create more versatile exercises and transfer them to your cycling computer by using the Polar ProTrainer 5 training software. For more information on how to transfer the exercises, see Training Program (page 44).

  • Page 13: Create New Exercises With Your Cycling Computer

    ) for your exercise. Press OK to continue Sport zone 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: (50-59% HR...

  • Page 14: Create New Exercises With Polar Protrainer 5

    Adjust the strap length to fit tightly but comfortably. Check that the moist electrode areas are firmly against your skin and that the Polar logo of the connector is in a central and upright position. Detach the connector from the strap after every use, to maximize the battery lifetime. Sweat and moisture may keep the electrodes wet and the heart rate sensor activated.
  • Page 15 For a video tutorial, go to http://www.polar.com/en/polar_community/videos. The Polar H3 heart rate sensor 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 heart rate sensor straight onto the apparel without the strap so that the connector’s Polar logo is in an upright position.

  • Page 16: Training

    ENGLISH 5. TRAINING Start Training Wear the heart rate sensor and attach the cycling computer to the bike mount. Start heart rate measurement by pressing the OK button. The cycling computer goes into pause mode. Select the bike you are going to exercise with. Bike 1 is set as a default. Select >...

  • Page 17: Information On The Display

    ENGLISH satellites visible on lowest row. To further analyze the track information, transfer the data to Polar ProTrainer 5. See Software help for instructions. Here are some shortcuts you can use, when in Exercise pause menu: • Press and hold UP to quickly change training session type. The default training session type is Free exercise.

  • Page 18: Graph View

    Personalize your cycling computer display to show desired information during training. You can also edit the displays 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 19: Symbols On The Display

    ENGLISH Symbols on the Display Symbol Explanation Time of day Cycling symbol All the necessary sensors are found when the symbol stops blinking. GPS symbol All the necessary sensors are found when the symbol stops blinking. Bike number The number on right, bottom corner indicates which bike is in use during this exercise.
  • Page 20 Zone pointer If the heart symbol is not visible and/or an alarm sounds, your heart rate is outside the target zone. (Polar sport zones) Zone pointer Target zone indicator with a heart symbol that moves left or right on the sport zone scale according to your heart rate.

  • Page 21: Button Functions

    When training without preset target zones (FREE exercise), you can lock your heart rate into a sport zone. For more information see Polar Sport Zones (page 57). 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.

  • Page 22: Zoom The Display

    For further information, see Settings (page 34). • : View summary information of the previous phase or repetition (displayed when you have Prev. phase created an exercise with phases with the Polar ProTrainer 5 software). • : Lock/unlock buttons to prevent accidental button presses. Keylock •...

  • Page 23: Determine Your Ownzone

    Restart P1 *Optional G5 GPS sensor required. Determine Your OwnZone For background information on Polar OwnZone®, see OwnZone Training (page 58). Select Settings > Exercise > OwnZone Find your OwnZone 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 your heart rate.

  • Page 24: Stop Exercise

    ENGLISH 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 recorded exercise time. Stop Exercise Interrupt exercise recording by pressing .

  • Page 25: After Training

    The cycling computer and software are connected via IrDA. First, open the software. Then, select Connect from your cycling computer and place the wrist unit in front of the infrared window on the Polar IrDA USB Adapter or on the computer or other IrDA compatible infrared adapter. For complete instructions on transferring data, see software help.
  • Page 26 ENGLISH 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: information Basic information Bike information Sport zones information Phases information Laps a. Basic information Select >...
  • Page 27 ENGLISH Time in, above, and below zone 1/2/3 Time above zone Time below zone Time in zone expended during exercise. Calories Energy expenditure indicates overall exertion during exercise. Press BACK to return to the basic information view. Additional Basic Information To add your own exercise information or delete the exercise from , press and hold LIGHT in basic File...
  • Page 28 ENGLISH Power Maximum power Average power Cycling efficiency Cycling efficiency is your energy expenditure converted into the power that propels the bike forward. Cycling efficiency is measured, as soon as heart rate rises above 100 bpm/min and the exercise has lasted for more than one minute.
  • Page 29 Sport zones 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 information.
  • Page 30 ENGLISH 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 (HR%) or a percentage of heart rate reserve (HRR% ). Increased HR: If heart rate was lower in the beginning of the phase than it was at the end, the cycling computer will show the difference in heart rate (heart rate at the...
  • Page 31 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 32: Weekly Summary

    ENGLISH Cycling efficiency Cycling efficiency is your energy expenditure converted into the power that propels the bike forward. Cycling efficiency is measured, as soon as heart rate rises above 100 bpm/min and the exercise has lasted for more than one minute. If the heart rate drops below 100 bpm/min during the exercise, the counting of the cycling efficiency value will be stopped until your heart rate rises above 100 bpm/min again.

  • Page 33: Totals

    ENGLISH To see time spent in each sport zone, press OK and scroll the sport zones UP or DOWN. Totals Select File > Totals includes cumulative information recorded during training sessions since the last reset. Use the Totals Total values file as a seasonal or monthly counter of training data. The values are updated automatically when exercise recording is stopped.

  • Page 34: Settings

    ENGLISH 7. SETTINGS Change settings easily by using the Polar ProTrainer 5 software. For further information, consult software help. Exercise Settings Select Settings > Exercise For more information on Exercises, see Exercise Types (page 34). Feature Settings Select Settings > Features...

  • Page 35: Recording Rate

    ENGLISH You can also set the elevation for the Automatic Calibration also by using the Polar ProTrainer 5 software. For more information see software help. Select this option if you train in the same environment. This way, altitude values are always correct.

  • Page 36: Rr Data Function

    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 and/or create an exercise that includes phases with the Polar ProTrainer 5 software, maximum recording time will decrease.

  • Page 37: Heart Rate View

    (beats per minute) or (percentage of heart rate reserve). HRR% You can change settings easily by using the Polar ProTrainer 5 software. For further information, consult software help. You can lock/unlock sport zone by pressing and holding the button during your ride.

  • Page 38: Autostart: On / Off

    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 39: Cadence*: On / Off

    Use Polar ProTrainer 5 software for Power settings. *Optional sensor required. Cadence*: On / Off You can install an optional Polar Cadence Sensor onto your bicycle. To activate the cadence sensor in your cycling computer, select Settings > Bike > Bike 1 > Cadence > On is displayed.

  • Page 40: Heart Rate: Hrmax, Hrsit

    (220 - age) is used as a default. Set your manually if your maximum heart rate has been determined in a lab, if you have performed the Fitness test with the Polar CS600X cycling computer, or if you have tested your maximum heart rate in the field yourself.

  • Page 41: Units

    ENGLISH Select Settings > General > Keylock > Manual / Automatic Keylock prevents accidental button presses. : Activate the manual keylock. Manual : Keylock is activated in time mode when buttons have not been pressed for one minute. Automatic To turn the keylock , press and hold the LIGHT for at least a second and press OK.

  • Page 42: Event

    ENGLISH : To rename the reminder, select letters with UP or DOWN, and accept with OK. Rename You can program seven reminders in the cycling computer. To see active reminders and modify them: Select Settings > Watch > Reminders Select a reminder to view, edit, rename or delete. Event To set an event countdown in the cycling computer Select...

  • Page 43: Date

    Settings > Watch > Date dd=day, mm=month, yy=year Change settings easily by using the Polar ProTrainer 5 software. For further information, see software help. Shortcut Button (Quick Menu) Some settings can be changed with a shortcut button in time mode.

  • Page 44: Training Program

    8. TRAINING PROGRAM View Program Create and download a personalized training program to your cycling computer by using Polar ProTrainer 5 software. This chapter includes the basic instructions on how to navigate and manage the program once you have downloaded it to your cycling computer. 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.

  • Page 45: Perform Programmed Exercise

    OK and scroll between sport zones with UP or DOWN. • : Summary of phases for the training session. Phases • : View the name of chosen sport profile. For further information, consult Polar ProTrainer 5 Sport profile software help. • : Set the reminder time.

  • Page 46: Functions During Exercise

    Button Functions (page 21). 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. HR view), the changes will only apply to the current exercise.

  • Page 47: Tests

    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 39).

  • Page 48: Performing The Test

    ENGLISH Set HR -p On If you want to obtain your predicted maximum heart rate value, turn HR -p on. Select Test > Fitness > HR max -p > On Performing the Test Select Test > Fitness > Start > Fitness Test Lie Down The fitness test begins in five seconds.
  • Page 49 Analyzing OwnIndex Results with Polar ProTrainer 5 Software Downloading test results to the Polar ProTrainer 5 software offers you the possibility of analyzing results in various ways, as well as accessing more detailed information about your progress. The software also allows you to make graphical comparisons with previous results.

  • Page 50: Polar Ownoptimizer

    With an inadequate recovery period, you may experience a decrease in performance as a result of high training volumes, instead of improvement. Polar OwnOptimizer is an easy and reliable way to determine whether your training program is optimally developing your performance. Polar OwnOptimizer is developed for use by healthy adults.

  • Page 51: After The Test

    ENGLISH Arrows indicate the test is ongoing. Do not move during this first part of the test, which lasts 3 minutes. After 3 minutes, the cycling computer will beep and is displayed. Stand up and remain Optimizer Stand up standing still for 3 minutes. After 3 minutes, the cycling computer will beep again and the test is finished.

  • Page 52: Ownoptimizer Trend

    ENGLISH Your OwnOptimizer result indicates that you have had a very intensive training period for several days or weeks. Your heart rate has continuously remained at a high level. This seriously indicates that you should have a complete recovery period. The longer you have trained intensively, the longer the recovery period required to recover.

  • Page 53: Analyzing Results With Polar Protrainer 5 Software

    Analyzing Results with Polar ProTrainer 5 software Downloading test results to the Polar ProTrainer 5 software offers you the possibility of analyzing results in various ways, as well as accessing more detailed information about your progress. The software also allows you to make graphical comparisons with previous results.

  • Page 54: 10. Using A New Heart Rate Sensor

    10. USING A NEW HEART RATE SENSOR Using a New Heart Rate Sensor Your CS600X cycling computer has been taught to work together with the Polar H3 heart rate sensor. In other words, your cycling computer receives signals from your heart rate sensor only, and enables disturbance-free exercise in a group.

  • Page 55: 11. Using A New Accessory

    Select . If is selected, the Teach new sensor? monitor goes into teaching mode. For a video tutorial, go to http://www.polar.com/en/polar_community/videos. Teaching a New Cadence Sensor* Select is displayed Settings > Bike > Bike1/2/3 > Cadence > On/Off Teach new sensor? •...

  • Page 56: Teaching A New G5 Gps Sensor

    ENGLISH For a video tutorial, go to http://www.polar.com/en/polar_community/videos. Teaching a New G5 GPS Sensor* Turn the G5 GPS sensor on and then select in your cycling computer. Settings > Features > GPS > On Teach new sensor? is displayed. • Select to confirm teaching.

  • Page 57: 12. Backround Information

    12. BACKROUND INFORMATION 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 58: Ownzone Training

    Weekly 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. OwnZone Training Your cycling computer automatically determines an individual and safe exercise intensity zone: your OwnZone.

  • Page 59: Heart Rate Value In A Sitting Position

    . When using estimated HR rest exercise heart rate values are always estimates. *In Polar CS600X cycling computer, 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 60: R-R Recording

    When recording every single interval, extra systoles and artefacts can also be seen. We recommend using contact gel (ECG gel) to optimize contact between your skin and the heart rate sensor. Readings interpreted as incorrect in the heart rate data can be adjusted and corrected with the Polar ProTrainer 5 software.

  • Page 61: 13. Customer Service Information

    Register your Polar product at http://register.polar.fi/ to ensure we can keep improving our products and services to better meet your needs. The username for your Polar Account is always your email address. The same username and password are valid for Polar product registration, polarpersonaltrainer.com, Polar discussion forum and newsletter registration.

  • Page 62: Changing Cycling Computer Battery

    For video tutorials on how to change batteries, go to www.polar.com/en/polar_community/videos [http://www.polar.com/en/polar_community/videos]. There is no separate tutorial video for changing CS600X battery, so please see the tutorial video for changing CS200 battery, but notice that the battery type is different.

  • Page 63: Precautions

    You can purchase the sealing ring/battery kits at well-equipped Polar retailers and authorized Polar Services. In the USA and Canada, the additional sealing rings are available at authorized Polar Service Centers. In the USA, the sealing ring/battery kits are also available at www.shoppolar.com [http://www.shoppolar.com]. Go to www.polar.com [http://www.polar.com] to find your own country's shoppolar online store.

  • Page 64: Minimizing Risks When Exercising

    Note! If you are using a pacemaker, you can use Polar training computers. In theory interference to pacemaker caused by Polar products should not be possible. In practice no reports exist to suggest anyone ever having experienced interference.
  • Page 65 It also measures speed and distance when cycling with a Polar Speed sensor. The Polar G5 GPS sensor is designed to measure speed, distance and location data, as well as to provide track information. The Polar Cadence Sensor is designed to measure cadence when cycling.

  • Page 66: Frequently Asked Questions

    * Polar LOOK Kéo Power system ** Polar CS600X cycling computer, CS speed sensor W.I.N.D. and CS cadence sensor W.I.N.D. *** Polar H3 heart rate sensor is water resistant 30 m, but it does not measure heart rate in water. Frequently Asked Questions What should I do if...
  • Page 67 Teach new sensor? If you have purchased a new Polar H3 heart rate sensor, Polar Cadence Sensor W.I.N.D.* or Polar LOOK Kéo Power system* as an accessory, it will have to be introduced to the cycling computer. For further information, see Using a New Accessory (page 55).

  • Page 68: Limited Polar International Guarantee

    All rights reserved. No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy. The names and logos in this user manual or in the package of ®...
  • Page 69 • Polar Electro Inc./Polar Electro Oy shall not be liable for any damages, losses, costs or expenses, direct, indirect or incidental, consequential or special, arising out of, or related to the use of this material or the products described herein.

  • Page 70: Index

    Polar ProTrainer 5 ........

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