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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.
Plan your training
Exercise Types
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 ???.
Select
>
Settings
Exercise
The
menu shows a list of exercises.
Exercises
Navigate through the options with UP or DOWN
•
: Free exercise with no settings.
Free
•
: Training with moderate intensity. Duration around 45 min.
Basic
•
: OwnZone-based exercise with moderate intensity. The cycling computer is able to automatically
OwnZone
determine your individual aerobic (cardiovascular) heart rate zone during warm-up. This is called
OwnZone. Suggested duration 45 minutes. For further information, see ???. For additional background
information, see OwnZone Training (page 42)
•
: Interval training starts with a 15-minute warm-up, followed by a 5 km interval (work phase) and
Interval
a 5-minute recovery period, repeated 3 times. The session ends with a 15-minute cool-down.
•
: Create and save your own exercise. Store a total of 10 exercises + 1 Free exercise in your cycling
Add new
computer.
Select the desired exercise (Free, Basic, OwnZone, Interval or Add new), and press OK, the following
options are displayed:
•
the exercise as a default exercise.
Select
ENGLISH
Prepare for Training
9
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