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Polar Electro RS800 User Manual

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Polar RS800
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Summary of Contents for Polar Electro RS800

  • Page 1 Polar RS800 User Manual...

  • Page 2: Table Of Contents

    Menu Structure ......................6 4. PREPARE FOR TRAINING ....................6 Wear the Transmitter..................... 6 Position the Polar s3 Stride Sensor W.I.N.D................. 7 Install Stride Sensor Battery..................7 Attach Stride Sensor on Shoelaces ................8 Attach Stride Sensor in Sole Cavity................8 Calibrate the Stride Sensor .....................
  • Page 3 Polar RS800 User Manual Language ......................28 Sleep ........................28 Watch Settings ......................28 Reminder ......................28 Event ........................29 Alarm ........................29 Time ........................29 Date ........................30 Personalize the Running Computer Display during Training .............30 Shortcut Button (Quick Menu) ..................30 8.

  • Page 4: 1 . I Ntroduct I On

    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. The transmitter consists of a connector and a strap.

  • Page 5: Basic Settings

    Polar RS800 User Manual 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 S3 Stride Sensor W.i.n.d

    Polar RS800 User Manual Position the Polar s3 Stride Sensor W.I.N.D. Install Stride Sensor Battery Before using the stride sensor* for the first time, insert the battery (included in the product package). Open the battery cover by turning it counterclockwise to OPEN using the sensor fork or a coin (see picture 1).

  • Page 8: Attach Stride Sensor On Shoelaces

    Undo the flap and detach the fork. Lift the insole. Place the sensor with the Polar logo facing upwards and the rear end of the sensor facing the shoe heel inside the sole cavity. Note that you can place the sensor in only one way, without using too much force.

  • Page 9: Calibrate Sensor By Running A Distance (On-The-Fly Calibration)

    Polar RS800 User Manual setting the calibration factor manually. Calibrate Sensor by Running a Distance (on-the-fly calibration) You can calibrate the sensor at any phase of your exercise with lap distance correction, provided you are not exercising with distance-based targets. Just run a known distance, preferably more than 1000 meters.

  • Page 10: 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 11 : 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 12: 5 . T Rai Ni Ng

    Polar RS800 User Manual 5 . T RAI NI NG Start Training Wear the transmitter and stride sensor* as instructed. Make sure that you have activated the stride sensor in your running computer ( Settings > Features > S sensor Start heart rate measurement by pressing OK.

  • Page 13: Symbols On The Display

    Heart rate Ascent Altitude 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 Polar RS800 User Manual Symbol Explanation Text on the display Lap time Lap number and lap time Lap distance* Lap number and lap distance Stopwatch Total duration of the exercise so Heart rate Current heart rate Calories Expended calories Distance*...

  • Page 15: Button Functions During Exercise

    Polar RS800 User Manual Button Functions During Exercise Take a Lap Press OK to record a lap. The display will show: Lap number Average heart rate of the lap Lap time If the stride sensor* is activated, the following will also appear:...

  • Page 16: Pause Exercise

    *Optional s3 stride 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 exercising gently at a light intensity and gradually increase intensity to raise your heart rate.

  • Page 17: 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 18 Polar RS800 User Manual • Date when you performed the exercise. The information that can be viewed (a-d below) depends on the exercise type and settings (e.g. if your exercise does not include phases, phase information will not be seen).
  • Page 19 Calories Energy expenditure indicates overall exertion during exercise. Running Index To get a Running Index value, there are requirements your exercise has to fulfil. For further information, see Polar Running Index. Altitude Maximum altitude Minimum altitude Average altitude...
  • Page 20 Polar RS800 User Manual • : Set the temperature with UP or DOWN. Temperat. • : If you accidentally set the wrong shoes for your exercise, and distance data has therefore Distance been assigned to the wrong shoes, you can enter the correct shoes and recorded distance here.
  • Page 21 Polar RS800 User Manual 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 or as a percentage of heart rate reserve.

  • Page 22: Weekly Summary

    Polar RS800 User Manual included in the calculation for best lap. You can then stop recording after the finishing line. Scroll the different information of an individual lap by pressing OK. Compare information on different laps by pressing UP or DOWN.

  • Page 23: Totals

    Polar RS800 User Manual 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. Scroll the displayed weeks with UP or DOWN, and view total exercise duration on the lower row.

  • Page 24: 7 . S Et Ti Ngs

    Polar RS800 User Manual 7 . S ET TI NGS Feature Settings Stride Sensor* The running computer offers you the option of measuring speed/pace, distance, and cadence data with a stride sensor*. Change the settings of your stride sensor* in the menu.

  • Page 25: Recording Rate

    Polar RS800 User Manual displayed, re-calibrate the altitude. Recording Rate Select Settings > Features > Rec.rate > 1 / 5 / 15 / 60 sec The running computer can store your heart rate, speed/pace,* and altitude in 1, 5, 15 or 60 second intervals.

  • Page 26: Speed View

    Polar RS800 User Manual Rename your shoes Select Settings > Features > adidas / Shoes 2 > Rename Type the name with UP, DOWN and OK. Select your sensor type* Select Settings > Features > adidas / Shoes 2 > Sensor type > Integrated / Shoelaces Integrated: the sensor is in the sole cavity of the shoe (special footwear required).

  • Page 27: General Settings

    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 Fitness Test. If changes are made to the user settings, is displayed.

  • Page 28: Keylock

    Polar RS800 User Manual 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). To set the target zone alarm on/off Select Settings >...

  • Page 29: Event

    Polar RS800 User Manual • : Select alarm sound Silent / Beep / Normal. Sound • : Select reminder to repeat Once / Hourly / Daily / Weekly / Monthly / Yearly. Repeat • : Select an exercise to link to the reminder. When the reminder goes off, the running Exercise computer will present this exercise as default.

  • Page 30: Date

    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 31: Perform Programmed Exercise

    Polar RS800 User Manual View your weekly program Select Program > Week view The week view offers an overview of your weekly exercises. The white bar represents planned exercise time and the black bar represents performed exercise time. Weekly target exercise time is shown below the bars.

  • Page 32: Exercise With Phases

    Polar RS800 User Manual Select > Press OK > Press OK Today > Exercise view Select > Press OK > Press OK Program > Week view > Day view > Exercise view For further information on exercise recording, see Start Training. Your running computer will guide you through the session.

  • Page 33: Lap Menu

    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 34: Before The Test

    Enter User Information Select Settings > User To carry out the Polar Fitness Test, enter your personal user information and long-term physical activity level in User Settings. Set HRmax-p On If you want to obtain your predicted maximum heart rate value, turn HR -p on.
  • Page 35 Polar RS800 User Manual Age / Years Very low Fair Moderate Good Very good Elite 20-24 < 32 32-37 38-43 44-50 51-56 57-62 > 62 25-29 < 31 31-35 36-42 43-48 49-53 54-59 > 59 30-34 < 29 29-34 35-40...

  • Page 36: 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 37: After The Test

    Polar RS800 User Manual Select Test > Optimizer > Start > Optimizer Lie Down Arrows indicate the test is ongoing. Do not move during this first part of the test, which lasts 3 minutes. After 3 minutes, the wrist unit will beep and is displayed.

  • Page 38: Using A New Accessory

    Polar RS800 User Manual Sympathetic Overtraining Your OwnOptimizer result indicates that you have had a very intensive training period for several days or weeks, and your recovery has not been sufficient. This has resulted in a state of overtraining. To return to a normal training state, rest for a carefully monitored recovery period.

  • Page 39: Teaching

    In time mode, press OK > New WearLink found, Teach new WearLink? Wear the transmitter and make sure that you are not near (20 m/66 ft) other Polar WearLink W.I.N.D. transmitters. In time mode, press OK. The running computer starts searching for the transmitter signal.
  • Page 40 Polar RS800 User Manual Intensity % of Example Training benefit Target zone , bpm durations HARD 80–90% 2–10 Benefits: Increased ability to sustain minutes high speed endurance. 152–172 bpm Feels like: Causes muscular fatigue and heavy breathing. Recommended for: Experienced runners for all year round training in varying length.

  • Page 41: 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 42: Heart Rate Value In A Sitting Position

    . When using estimated HR rest exercise heart rate values are always estimates. *In Polar RS400 and RS800 running 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 43: Running Cadence And Stride Length

    Polar RS800 User Manual HRV indicates the fluctuations of heart rate around an average heart rate. An average heart rate of 60 beats per minute (bpm) does not mean that the interval between successive heartbeats would be exactly 1.0 sec, instead they may fluctuate/vary from 0.5 sec up to 2.0 sec.

  • Page 44: Polar Running Index

    Polar RS800 User Manual interpreted as incorrect in the heart rate data can be adjusted and corrected with the software. Polar Running Index Running Index offers an easy way to monitor performance changes. Performance (how fast/easily you run at a given pace) is directly influenced by aerobic fitness (VO...

  • Page 45: Polar Article Library

    Training quantity and quality have an affect as well as natural talent. Polar Article Library For more facts and know-how to enhance your running, visit Polar Article Library [http://articles.polar.fi]. 1 2. CUS TO ME R SERVI CE I NFO RMATIO N...

  • Page 46: Caring Of Your Product

    Install Stride Sensor Battery. All batteries are changed the same way. 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 47: 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 48 Stride sensor: 0-36 km/h or 0-22,3 mph Altitude display range: -550 m … +9000 m / -1800 ft … +29500 ft The Polar wrist unit calculates altitude by using the standard average altitude at defined air pressures according to ISO 2533...

  • Page 49: 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 50 The message appears during exercise if you have recorded 99 laps or if no memory space is left for the exercise. In that case, stop recording the exercise and transfer the exercise files from your running computer to the Polar ProTrainer 5. Then delete them from the running computer. …...

  • Page 51: 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 running computer to a Polar Service Center.

  • Page 52: 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 53: Index

    OwnOptimizer ......36 OwnZone ......16, 41 Pace limits .........11 Pause an exercise ......16 Phases ........32 Polar ProTrainer 5 ....4, 17, 30 Precautions ........46 Predicted maximum heart rate ..34 Programmed exercise ....30, 31 Recalling training information ..17 Recording rate settings ....25 Reminders ........28...

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