Polar Electro CS400 User Manual
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Polar Electro CS400 User Manual

Cycling computer
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Polar CS400 User manual

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Summary of Contents for Polar Electro CS400

  • Page 1 ENGLISH Polar CS400 User manual...

  • Page 2: Table Of Contents

    4. PREPARE FOR TRAINING ......................9 Plan your training ........................ 9 Exercise Types ......................... 9 Create New Exercises With Your Cycling Computer ..............10 Create New Exercises with Polar ProTrainer 5 ................. 11 5. TRAINING........................... 12 Wear the Transmitter......................12 Start Training........................12 Information on the Display ......................
  • Page 3 Changing Cycling Computer Battery ..................45 Precautions ........................47 Interference During Exercise ....................47 Minimizing Risks When Exercising..................47 Technical Specifications ......................48 Frequently Asked Questions..................... 49 Limited International Polar Guarantee ..................51 Polar Disclaimer ........................51 INDEX ..........................53...

  • Page 4: 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 www.polar.fi/support. For video tutorials, go to http://www.polar.fi/en/support/video_tutorials.

  • Page 5: Cycling Computer Components

    + transmitter transmits the heart rate signal to the training computer. The transmitter consists of a connector and 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 6: Getting Started

    ENGLISH 3. GETTING STARTED 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 the wheel size of your bike: Method 1 Look for the diameter in inches or in ETRTO printed on the wheel.
  • Page 7 Select if settings are incorrect and need to be changed. Press STOP to return to the data you want to change. Use the Polar ProTrainer 5 software to enter all basic settings. Getting Started...

  • Page 8: Menu Structure

    ENGLISH Menu Structure Getting Started...

  • Page 9: Prepare For Training

    4. PREPARE FOR TRAINING 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 10: 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 (page 10). If you created exercise with the Polar ProTrainer 5 software that includes phases, you cannot edit them with the cycling computer. •...

  • Page 11: Create New Exercises With Polar Protrainer 5

    Rename the exercise by selecting from the list. Rename * Optional sensor required. Create New Exercises with Polar ProTrainer 5 Create more diversified exercises by using Polar ProTrainer 5. For further information, consult Polar ProTrainer 5 help. Prepare for Training...

  • Page 12: Training

    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 13: Information On The Display

    ENGLISH The number on the bottom, right hand corner indicates the bike that is going to be used. By pressing and holding the button, you can switch the bike quickly or switch to heart rate recording only. By pressing DOWN and holding the button you can switch the exercise quickly.

  • Page 14: Graph View

    The name indicates the lower row information. The display varies depending on the sensors you have installed, which features are set and what kind of exercise you are performing. Customize the cycling computer display easily with Polar ProTrainer 5 software. Default Views on Your Display When Using Speed Sensor Speed...

  • Page 15: Symbols On The Display

    ENGLISH The graph view can be customized. For the upper and middle rows, you can choose to view Speed Altitude in graphs. Heart rate Symbols on the Display Text on the display Symbol Explanation Time of day Time of day Recording mode: indicates that bike 1 Cycling symbol or 2 on and bike date is recorded.

  • Page 16: Button Functions During Exercise

    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 41). 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 17: Zoom The Display

    For further information, see ???. • : 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 18: Determine Your Ownzone

    If you switch to , you can restart the Free mode original exercise by pausing the exercise again, and choosing Restart P1 Determine Your OwnZone For background information on Polar OwnZone®, see ???. Select > > Settings Exercise OwnZone Find your OwnZone in 1-5 minutes during a warm-up period by cycling or walking/jogging.

  • Page 19: After Training

    To view basic data on your performance, see on your cycling computer. For more comprehensive File 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 20 ENGLISH Basic information Bike information Sport zones information Phases information Laps information a. Basic information Select > . Scroll UP and DOWN to select the exercise and press OK. Scroll UP and DOWN File Exercise log to view the following information: Name of exercise Time when exercise began Distance traveled...
  • Page 21 ENGLISH (phase name displayed in programmed 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. 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...
  • Page 22 ENGLISH Incline Maximum incline in % Maximum incline in degrees Decline Maximum decline in % Maximum decline in degrees Altitude Maximum altitude Minimum altitude Average altitude Ascent/ Descent Ascended meters/feet Descended meters/feet Temperature Maximum C degrees Minimum C degrees Average C degrees Odometer Bike 1 or 2...
  • Page 23 ENGLISH 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. Each phase can be viewed...
  • Page 24 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 25: Weekly Summary

    ENGLISH 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. The bar on the far right Weekly named displays exercise summary for the current week.

  • Page 26: 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 27: Settings

    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.

  • Page 28: Recording Rate

    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 29: Heart Rate View

    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 30: Speed: On / Off

    All speed information will be removed from the Exercise Displays Updated displays. Speed settings are either done manually or with the Polar ProTrainer 5 software. Cadence*: On / Off You can install an optional Polar Cadence Sensor to your bicycle.

  • Page 31: 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 CS400 cycling computer, or if you have tested your maximum heart rate in the field yourself.

  • Page 32: Units

    ENGLISH Units Set preferred units in the cycling computer Select Settings > General > Units > kg/cm/km or lb/ft/mi Language Select language Select Settings > General > Language > English / Deutsch / Español / Français / Italiano Sleep Activate the sleep function Select Settings >...

  • Page 33: Event

    Time 2 is in use. Date To set the date in the cycling computer Select 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. Settings...

  • Page 34: Personalize The Cycling Computer Display

    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 35: 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 36: 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 37: Functions During Exercise

    Button Functions During Exercise (page 16). 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 38: 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: Performing The Test

    ENGLISH 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 40 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 41: Background Information

    10. BACKGROUND 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 42: 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 43: Heart Rate Value In A Sitting Position

    . 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 44: Polar Article Library

    HRV is regulated by the autonomic nervous system. Parasympathetic activity decreases heart rate and increases HRV, whereas sympathetic activity increases heart rate and decreases HRV. HRV is used in the Ownzone and OwnIndex features. Polar Article Library For more facts and know-how to enhance your cycling, visit Polar Article Library [http://articles.polar.fi/en/1_segment.html]. Background Information...

  • Page 45: Customer Service Information

    Care and Maintenance Caring of Your Product Like any electronic device, the Polar cycling 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 and rinse the strap under running water after every use.
  • Page 46 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. Keep batteries away from children. If swallowed, contact a doctor immediately. Batteries should be properly disposed of according to local regulations.

  • Page 47: Precautions

    USA and Canada, sealing rings are available at authorized Polar Service Centers only. Speed and Cadence Sensors Battery Contact your authorized Polar Service Center for replacement speed and cadence sensors. The Service will test the sensor after replacing the battery. Precautions...

  • Page 48: Technical Specifications

    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 49: Frequently Asked Questions

    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 50 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 51: Limited International Polar 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 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.
  • Page 52 EP 0984719, US 6361502, FI 111801, US 6418394, EP1124483, WO9855023, FI114202, US 6537227, FI112844, EP 724859 B1, US 5628324, DE 69600098T2, FI110915, FI 113614. Other patents pending. Manufactured by: Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.fi [http://www.polar.fi]...

  • Page 53: Index

    Polar ProTrainer 5 ........

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