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Polar Electro RS800CX User Manual

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Polar RS800CX
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Summary of Contents for Polar Electro RS800CX

  • Page 1 Polar RS800CX User Manual...

  • Page 2: Table Of Contents

    Plan Your Training ....................... 6 Exercise Types ......................6 Create New Exercises....................7 Calibrate the Polar s3 Stride Sensor W.I.N.D................ 8 Calibrate Sensor by Running a Distance (on-the-fly calibration) .......... 8 Set Calibration Factor Manually ................... 9 5. TRAINING........................9 Wear the Transmitter.....................
  • Page 3 Polar RS800CX User Manual Language ......................34 Sleep ........................34 Watch Settings ......................34 Reminder ......................34 Event ........................35 Alarm ........................35 Time ........................35 Date ........................36 Shortcut Button (Quick Menu) ..................36 8. TRAINING PROGRAM ....................36 View Program ......................36 Perform Programmed Exercise ..................37...

  • Page 4: 1 . I Ntroduct I On

    Global Positioning System (GPS) technology. You can transfer your track data to the Polar ProTrainer 5 software to view in Google Earth or to convert into a GPX file. For more information, see software help.

  • Page 5: 3 . Ge Tt Ing Starte D

    W.I.N.D.: measures cadence, i.e. crank revolutions per minute when cycling. When using the Polar G3 GPS sensor with a Polar s3 stride sensor or Polar cycling speed sensor, the GPS will only be used for location and route tracking. However, when the s3 stride sensor or cycling speed sensor is not in range (e.g.

  • Page 6: Menu Structure

    Plan Your Training Exercise Types You can utilize the installed ready-made exercises or create your own using the training computer. Create more versatile ones and transfer them to the training computer by using the Polar ProTrainer 5. Select Settings > Exercise The Exercise menu shows a list of exercises.

  • Page 7: Create New Exercises

    : Select one of the sport zones (e.g. Z1: 50-59%) for your exercise. Press OK to Sport zone continue to step 3. Polar sport zones are heart rate intensity areas expressed as percentages of your maximum heart rate. Five different sport zones are set in the training computer as a default: very light (50-59% HR...

  • Page 8: Calibrate The Polar S3 Stride Sensor W.i.n.d

    Rename Calibrate the Polar s3 Stride Sensor W.I.N.D. Optional calibration of the s3 sensor* improves accuracy of speed, pace, and distance measurements. It is recommended that you calibrate the sensor before using it for the first time, if there are significant changes in your running style, or if the position of the sensor on the shoe is dramatically changed (e.g.

  • Page 9: Set Calibration Factor Manually

    Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap. Check that the wet electrode areas are firmly against your skin and that the Polar logo of the connector is in a central and upright position.

  • Page 10: Start Training

    See detailed washing instructions in Care and Maintenance. The Polar WearLink transmitter 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 transmitter straight onto the apparel without the strap so that the connector’s Polar logo is in an upright position.

  • Page 11: Combine Exercises

    GPS coordinates. Latitude and longitude are expressed in degrees and minutes. Number of satellites visible on lowest row. To further analyze the track information, transfer the data to Polar ProTrainer 5. See Software help for instructions. *Optional s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D. required.

  • Page 12: Personalize The Training Computer Display

    Total distance of combined exercise* * s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D. required. 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.
  • Page 13 Polar RS800CX User Manual Symbol Explanation Information on the display Time of day Time of day Countd. timer Countdown timer Lap time Lap number and lap time Stopwatch Total duration of the exercise so far Heart rate Current heart rate...
  • Page 14 10 minutes. Symbol Explanation Information on the display (Polar s3 sensor W.I.N.D. required) Speed/pace Current speed/pace Max speed Maximum speed/pace so Average speed Average...
  • Page 15 Symbol Explanation Information on the display (Polar G3 GPS sensor W.I.N.D. required) Speed/pace Current speed/pace. The amount of bars above the letter G indicates the GPS signal strength.
  • Page 16 Polar RS800CX User Manual Symbol Explanation Information on the display (Polar G3 GPS sensor W.I.N.D. required) Distance Distance covered so far Lap distance Lap number and lap distance Trip distance Distance between points A and B. (speed/pace) Zone pointer If the symbol is...

  • Page 17: Button Functions During Exercise

    Polar RS800CX User Manual Symbol Explanation Information on the display (Polar cadence sensor W.I.N.D required) Cadence Measures the speed at which you turn the cranks of your bicycle (i.e. cadence), in revolutions per minute (rpm). Avg Cadence The average cadence.

  • Page 18: Zoom The Display

    Restart P1 **Optional G3 GPS sensor W.I.N.D. required. Determine Your OwnZone For background information on Polar OwnZone®, see OwnZone Training. Find your OwnZone in 1-5 minutes during a warm-up period by walking and jogging. You should start...

  • Page 19: 6 . A Ft Er T Rai Ning

    Polar RS800CX User Manual exercising gently at a light intensity and gradually increase intensity to raise your heart rate. Redefine your OwnZone: • When changing exercise environment or exercise mode. • When taking up exercise after more than a week’s break.

  • Page 20: Analyze Exercise Results

    For deeper analysis, File transfer the data to Polar ProTrainer 5. The software offers various options to analyze the data with. The training computer and software are connected via IrDA. First, open the software. Then, select...
  • Page 21 Polar RS800CX User Manual Sport zones Select File > Exercise log > Sport zones Phases Select File > Exercise log > Phases Laps Select File > Exercise log > Laps Multisport summary A multisport summary is attached to each exercise file that is a part of a combined exercise.
  • Page 22 Polar RS800CX User Manual expended during exercise. Calories Energy expenditure indicates overall exertion during exercise. Speed/pace* Maximum speed/pace Average speed/pace Distance Press and hold LIGHT to switch speed/pace. * s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D.
  • Page 23 Polar RS800CX User Manual Decline Maximum decline in % Minimum decline in degrees *Cycling speed sensor W.I.N.D. required. Temperature Maximum C degrees Minimum C degrees Average C degrees Press STOP to return to the basic information view. Additional Basic Information Select .
  • Page 24 Polar RS800CX User Manual Time Phase name Split time Duration of current phase in beats per minute (bpm), alternating with a percentage of Heart rate maximum heart rate (%), or as a percentage of heart rate reserve. Maximum heart rate Average heart rate Increased HR / Recovery HR / HR differ.
  • Page 25 Polar RS800CX User Manual In the information view, see information by pressing DOWN. Laps information is shown Phases Laps only if there is more than one lap in the memory. (lap information alternating with autolap Number of recorded laps/autolaps information)

  • Page 26: Weekly Summary

    Polar RS800CX User Manual Incline Incline in % Incline in degrees *Cycling speed sensor W.I.N.D. required. Altitude Ascent Altitude Altitude Descent Altitude Temperature Press STOP to return to information view. Laps Weekly Summary Select File > Weekly summary, you can view data accumulated during the past 16 weeks of exercise. The bar on...

  • Page 27: Delete Files

    Polar RS800CX User Manual Total values file as a seasonal or monthly counter of training data. The values are updated automatically when exercise recording is stopped. Use UP or DOWN to scroll through the following information: • Tot. Shoe1 distance •...

  • Page 28: Polar S3 Stride Sensor W.i.n.d

    Polar RS800CX User Manual Polar s3 Stride Sensor W.I.N.D. To activate the stride sensor in your training computer, select Settings > Features > Shoes/bikes > Shoe is displayed. 1/2/3 > On Teach new sensor? • If your sensor is already taught, select •...

  • Page 29: Recording Rate

    Polar RS800CX User Manual the altimeter in the menu. You can calibrate the altimeter manually or automatically. Altitude Set the altitude function on or off Select Settings > Features > Altitude > On / Off Calibrating the Altitude Manually Select >...
  • Page 30 Polar RS800CX User Manual RR-data Speed Cadence Altitude Recording Rate 169h 677h 30min 00min 40min 10min 10min 126h 507h 40min 20min 20min 50min 50min 290h 10min 20min 00min 30min 10min 253h 30min 00min 30min 20min 50min 169h 507h 2031h 50min...
  • Page 31 Polar RS800CX User Manual RR-data Speed Cadence Altitude Recording Rate 20min 20min 40min 30min 50min 20min 20min 30min 20min 10min 30min 10min 50min 00min 40min 50min 20min 20min 50min 40min 40min 30min 30min 40min 00min 50min 40min 30min 40min 00min...

  • Page 32: Rr Data Function

    Polar RS800CX User Manual RR-data Speed Cadence Altitude Recording Rate 50min 40min 30min 40min 00min 10min 40min 00min 20min 20min ** This is a sum of 2 or more exercises; maximum duration of a single exercise is 99 h 59 min 59 s.

  • Page 33: General Settings

    VO , set the value in the training computer. Otherwise, measure a 2max comparable value, OwnIndex, by taking the Polar Fitness Test. For further information, see ???. If changes are made to the user settings, is displayed.

  • Page 34: Sound

    Polar RS800CX User Manual Sound To set the sound level 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 35: Event

    Polar RS800CX User Manual • : Enter the date of the task, dd=day, mm=month, yy=year. Date • : Enter the time for the task. Reminder time • : Set alarm to sound on time, or 10 min / 30 min / 1 hour before the task.

  • Page 36: Date

    8 . T RAI NI NG PROGRAM View Program You can create and download a personalized training program to your training 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 training computer.

  • Page 37: Perform Programmed Exercise

    Polar RS800CX User Manual • : Remove the program from your training computer. Program off View your daily program Select Program > Week view > Day view Select Today > Exercise view The day view offers an overview of your daily exercises. The white bar represents planned exercise time and the black bar represents performed exercise time.

  • Page 38: Functions During Exercise

    Polar RS800CX User Manual Every phase starts with a display showing: Phase name Zone type Zone limits Number of phase repeats left 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...

  • Page 39: 9 . T Est S

    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 40: After The Test

    Polar RS800CX User Manual body movements and communication with other people. If you have not set your long-term physical activity level in User Settings, Set your personal activity level is displayed. Select , or . For further information on activity levels, see User...
  • Page 41 Polar RS800CX User Manual Age / Years Very low Fair Moderate Good Very good Elite 60-65 < 21 21-24 25-28 29-32 33-36 37-40 > 40 Women Age / Years Very low Fair Moderate Good Very good Elite 20-24 < 27...

  • Page 42: 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 OwnOptimizer is developed for use by healthy adults.

  • Page 43: After The Test

    Polar RS800CX User Manual 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 heart...

  • Page 44: Using A New Transmitter

    Polar RS800CX User Manual performing the OwnOptimizer Test 2–3 times a week. Parasympathetic Overtraining Your heart rate has stayed at a low level, which is generally interpreted as a sign of a good recovery. However, other parameters indicate parasympathetic overtraining. You may have trained with high volumes for a long time, and recovery may not have been sufficient.

  • Page 45: Background Information

    In time mode, press OK > New WearLink found, Teach new WearLink? Wear the transmitter and make sure that you are not near (40 m/131 ft) other Polar WearLink W.I.N.D. transmitters. In time mode, press OK. The training computer starts searching for the transmitter signal.

  • Page 46: Ownzone Training

    Weekly which sport zones you have been exercising, and for how long. The Polar ProTrainer 5 offers up to 10 sport zones to better serve your training needs and heart rate reserve. OwnZone Training Your training computer determines automatically an individual and safe exercise intensity zone: your...

  • Page 47: Maximum Heart Rate

    • You can obtain a HR -p score that predicts your HR by taking a Polar Fitness Test. • HR 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 48: Heart Rate Variability

    . When using estimated HR rest exercise heart rate values are always estimates. *In Polar RS800CX training 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 49: R-R Recording

    Polar RS800CX User Manual contacting the ground. Running speed = 2 * stride length * cadence There are two ways to run faster: moving your legs at a higher cadence or taking longer steps. Elite long distance runners typically run with a high cadence of 85-95. On uphills, typical cadence values are lower.
  • Page 50 Polar RS800CX User Manual Running Index is calculated during every exercise when heart rate and the s3 stride/G3 GPS sensor* signal is recorded, and when the following requirements apply: • speed should be 6km/h / 3,75 mi/h or faster and duration 12 minutes minimum.

  • Page 51: Polar Training Articles

    Training quantity and quality have an affect as well as natural talent. Polar Training Articles For more facts and know-how to enhance your running, visit Polar Article Library [http://articles.polar.fi] .

  • Page 52: Customer Service Information

    To change the batteries of the training computer and transmitter yourself, carefully follow the instructions in Changing Training Computer Battery. Before battery change, transfer all data from your training computer to Polar Prorainer 5 to avoid data loss. For more information see Polar ProTrainer 5 help.

  • Page 53: 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 54: Technical Specifications

    Notice to individuals with pacemakers, defibrillators or other implanted electronic devices. Individuals who have a pacemaker use the Polar training 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 training computer.
  • Page 55 Products are divided into three different categories according to their water resistance. 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 56: Frequently Asked Questions

    Suitable for bathing and swimming Water resistant 100 m Suitable for swimming and snorkeling (without air tanks) *These characteristics also apply to Polar WearLink W.I.N.D. transmitters marked Water resistant 30m. Frequently Asked Questions What should I do if..the battery symbol and...

  • Page 57: Limited International Polar 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 training computer to a Polar Service Center.

  • Page 58: 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, except Windows which is a registered trademark of Microsoft Corporation.

  • Page 59: Index

    OwnOptimizer ......42 OwnZone ......18, 46 Pace limits ........7 Pause an exercise ......18 Phases ........37 Polar ProTrainer 5 ....4, 20, 36 Precautions ........53 Predicted maximum heart rate ..39 Programmed exercise ....36, 37 Recalling training information ..20 Recording rate settings ....29 Reminders ........34...

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