Polar Electro rs400 User Manual
Protrainer 5
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- User manual (54 pages) ,
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Table of Contents
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Summary of Contents for Polar Electro rs400
- Page 1 Polar RS400 User Manual...
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Page 2: Table Of Contents
Basic Settings ......................Menu Structure ......................4. PREPARE FOR TRAINING ....................Wear the Transmitter....................Position the Polar S1 Foot Pod ..................Install Foot Pod Battery.................... 7 Attach Foot Pod on Shoe ..................7 Calibrate the Foot Pod ....................Calibrate Foot Pod by Running a Distance (on-the-fly calibration)........8 Set Calibration Factor Manually ................. - Page 3 Service ......................... 42 Changing Batteries....................42 Precautions ......................42 Interference During Exercise ..................42 Minimizing Risks When Exercising................43 Technical Specifications ....................44 Frequently Asked Questions................... 45 Limited International Polar Guarantee ................46 Polar Disclaimer ......................47 INDEX ........................48...
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Page 4: 1 . I Ntroduct I On
#### ############################# ################################### 2 . RUNNI NG COMPUT ER PART S Polar RS400/RS800 Running Computer: The running computer displays and records your heart rate and other exercise data during exercise. Polar WearLink® 31 transmitter (Polar RS400) or Polar WearLink® W.I.N.D. transmitter (Polar RS800): The transmitter sends the heart rate signal to the running computer. -
Page 5: 3 . Ge Tt Ing Starte D
Polar RS400 User Manual 3 . GE TT ING STARTE D Basic Settings Before exercising with your running computer, customize the basic settings. Enter as accurate data as possible 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 press and hold UP or DOWN. -
Page 6: Menu Structure
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 7: Position The Polar S1 Foot Pod
Polar RS400 User Manual 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). Undo the flap and detach the foot pod from the fork. -
Page 8: Calibrate The Foot Pod
Polar RS400 User Manual more secure the sensor, the more accurately speed and distance are measured. Turn the foot pod on before exercising. Press and hold the red button on the foot pod until the green light starts flashing. After exercising, turn the foot pod off by pressing and holding the red button until the green light switches off. -
Page 9: Plan Your Training
Plan Your Training Exercise Types You can utilize the installed ready-made exercises or create new ones on your running computer. You can also create more versatile exercises and transfer them to your running computer by using Polar ProTrainer 5 . Select Settings >... -
Page 10: Create New Exercises
: Select one of the sport zones (e.g. Z1: 50-59%) for your exercise. Press OK. Sport zone Polar sport zones are heart rate intensity areas expressed as percentages of your maximum heart rate. Five different sport zones are set in the running computer as a default: very light (50-59% HR... -
Page 11: 5 . T Rai Ni Ng
Polar RS400 User Manual Continue to step 3. 3. Set to change zone after a specified time or distance*. During your workout, the running Zone guide computer will alert you when changing zones. • : Set timer for the zone (minutes and seconds) and press OK. Or Timers •... -
Page 12: Information On The Display
Polar RS400 User Manual : Select , or . (If you have created new exercises, these will be listed, Exercise Free Basic Interval OwnZone as well.) : Set a default exercise to be performed at once, or Select : View exercise settings. -
Page 13: Symbols On The Display
Countdown timer Zone pointer Distance Exercise created with Polar ProTrainer 5 If you have downloaded a program from the software, you can see the details of your exercise session on a separate display. For further information, see Perform Programmed Exercise. You cannot modify this display using the running computer. -
Page 14: Button Functions During Exercise
Polar RS400 User Manual Symbol Explanation Text on the display (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. For further information on setting a sport zone see Button Functions During Exercise. -
Page 15: Illuminate The Display (Night Mode On)
HR view • : Select the HeartTouch function to view data during exercise without pressing buttons, HeartTouch by bringing the running computer near the Polar logo on the transmitter. • : Calibrate foot pod* (not displayed if footpod* is off). Calibrate •... -
Page 16: 6 . A Ft Er T Rai Ning
For deeper analysis, File transfer the data to Polar ProTrainer 5. The software offers you different options to analyze data with. The running computer and software are connected via IrDA. First, open the software. Then, select... -
Page 17: Exercise Log
Polar RS400 User Manual • shows cumulative exercise information. Totals • In the menu, you can delete exercise files. Delete Exercise Log Select File > Exercise log You can view detailed information on your exercise sessions in the . The following info will... - Page 18 Polar RS400 User Manual in beats per minute (bpm), alternating with a percentage of your maximum heart Heart rate rate (%). Maximum heart rate Minimum heart rate Average heart rate , alternating zone 1, zone 2, and zone 3. Target zones (HR / speed / pace)
- Page 19 Polar RS400 User Manual Select File > Exercise log > Sport zones In the basic information view, press DOWN to see information. Sport zones 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 RS400 User Manual Distance Split distance Distance of current phase Press STOP to return to the information view. Phases d. Laps Select File > Exercise log > Laps In the information view, see information by pressing DOWN. Laps information is shown...
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Page 21: Weekly Summary
Polar RS400 User Manual Weekly Summary Select File > Weekly summary, you can view the accumulated data on 16 weeks of exercise. The bar on the far Weekly right named displays exercise summary for the current week. The previous bars are dated the This week Sunday of the week in question. -
Page 22: 7 . S Et Ti Ngs
Polar RS400 User Manual *Optional S1 foot pod required. 7 . S ET TI NGS 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 menu. -
Page 23: Shoes
Polar RS400 User Manual Shoes Select shoes for your exercise 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. -
Page 24: User Settings
If you know 2max your exact clinically-tested VO , set the value in the running computer. Otherwise, measure a 2max comparable value, OwnIndex, by taking the Polar Fitness Test. For further information, see Polar... -
Page 25: General Settings
Polar RS400 User Manual Fitness Test. If changes are made to the user settings, is displayed. User settings updated You can change settings easily by using the software. For further information, see software help. General Settings Sound To set the sound level Select Settings >... -
Page 26: Watch Settings
Polar RS400 User Manual 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 > Watch > Reminders > Add new •... -
Page 27: Time
Polar RS400 User Manual the snooze time starts counting. To abort the snooze stage and alarm mode, press STOP. If a battery symbol appears in the display, the alarm cannot be activated. Time Set time 1 in the running computer Select Settings >... -
Page 28: 8 . T Rai Ni Ng Program
8 . T RAI NI NG PROGRAM View Program You can create and download a personalized training program to your running computer by using Polar ProTrainer 5. This chapter includes the basic instructions on how to navigate and manage the program once you have downloaded it to your running computer. -
Page 29: Perform Programmed Exercise
Polar RS400 User Manual • : Summary of targets for the day. Calories, distance,* and duration. Planned time for sport Targets zones: press OK and scroll between sport zones with UP or DOWN. • : Summary of results for the day. Calories, distance,* and duration. Performed time in sport Results zones: press OK and scroll between sport zones with UP or DOWN. -
Page 30: Functions During Exercise
Polar RS400 User Manual During exercise the phase display shows: Countdown timer/distance*, countup timer, number of current phase Target zone in graphical format (updated every 10 seconds, showing the last 8 minutes on the display) Heart rate Number of phase repeats left... -
Page 31: Before The Test
2max commonly used to evaluate aerobic fitness. Your long-term level of physical activity, heart rate, heart rate variability at rest, gender, age, height, and body weight all influence OwnIndex. The Polar Fitness Test is developed for use by healthy adults. -
Page 32: After The Test
Polar RS400 User Manual To display your value press DOWN. Press OK to exit. Predicted maximum heart rate Update to VO2 max? • Select to save the OwnIndex value to your user settings and menu. Fitness Test Trend • Select... -
Page 33: Polar Ownoptimizertm
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... -
Page 34: Before The Test
OwnOptimizer is developed for use by healthy adults. Polar OwnOptimizer is a modification of a traditional orthostatic overtraining test. It is a perfect tool, embedded in the running computer, for everyone training regularly, at least three times a week, for fitness improvement or to reach competitive targets. -
Page 35: After The Test
Polar RS400 User Manual After the Test How to Interpret Results The wrist unit calculates five heart rate and heart rate variability based parameters. The OwnOptimizer values are calculated by comparing your latest results to previous ones. The wrist unit will display a written description of your training status. -
Page 36: Background Information
1 0. BACKGROUND I NFORMATI ON Polar sport zones Polar sport zones introduce a new level of effectiveness in heart rate-based training. Training is divided into five sport zones based on percentages of maximum heart rate. With sport zones, you can easily... - Page 37 Polar RS400 User Manual Intensity % of Example Training benefit Target zone , bpm durations MAXIMUM 90–100% less than 5 Benefits: Maximal or near maximal minutes effort for breathing and muscles. 171–190 Feels like: Very exhausting for breathing and muscles.
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Page 38: Ownzone Training
Weekly which sport zones you have been exercising, and the duration spent in each sport zone. The Polar ProTrainer 5 offers up to 10 sport zones to better serve your training needs and heart rate reserve. OwnZone Training Your running computer determines automatically an individual and safe exercise intensity zone: your OwnZone. -
Page 39: Heart Rate Value In A Sitting Position
Polar RS400 User Manual • can also be estimated by using 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 40 Polar RS400 User Manual Short-term analysis Performance Level Running Index < 30 Very poor 31-37 Poor 38-44 Fair 45-51 Average 52-58 Good 59-65 Very good > 65 Excellent There may be some daily variation in the Running Indexes due to running circumstances e.g. surface, hills, wind, temperature.
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Page 41: Polar Article Library
Care and Maintenance Caring of Your Product Like any electronic device, the Polar running computer should be treated with care. The suggestions below will help you fulfill guarantee obligations and enjoy this product for many years to come. Detach the transmitter connector from the strap after use. Clean the connector with a mild soap and water solution. -
Page 42: Service
For further information on changing the foot pod* battery, see Install Foot Pod Battery. If you would prefer Polar to replace the battery, contact an authorized Polar Service Center. The Service will test the sensor after replacing the battery. -
Page 43: Minimizing Risks When Exercising
Notice to individuals with pacemakers, defibrillators or other implanted electronic devices. Individuals who have a pacemaker use the Polar running 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 running computer. -
Page 44: Technical Specifications
200 MHz processor or faster, SVGA or higher resolution monitor, 50 MB hard disk space and a CD-ROM drive. The Polar running computer indicates the level of physiological strain and exercise intensity. It displays performance indicators and measures speed and distance when used with S1 foot pod. No... -
Page 45: Frequently Asked Questions
Check the back of your Polar product for the water resistance category, and compare it to the chart below. Please note that these definitions do not necessarily apply to products of other manufacturers. -
Page 46: Limited International Polar Guarantee
• Please keep the receipt or stamped Polar Customer Service Card, which is your proof of purchase! • The guarantee does not cover the battery, damage due to misuse, abuse, accidents or non-compliance with the precautions;... -
Page 47: 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. The names and logos marked with a ® symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy. -
Page 48: Index
OwnOptimizer ......33 OwnZone ......15, 38 Pace limits .........10 Pause an exercise ......15 Phases ........29 Polar ProTrainer 5 ...... 4, 9 Precautions ........42 Predicted maximum heart rate ... 31, Programmed exercise ....28, 29 Recalling training information ..16 Recording rate settings ....22 Reminders ........26...