Polar Electro Running Sports RS100 User Manual
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Polar Electro Running Sports RS100 User Manual

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  • Page 1 User Manual Polar RS100™...
  • Page 2 RS100 QUICK GUIDE Time mode View detailed View long-term Change alarm, information on your information on your time and other settings. Standby mode latest exercise exercise sessions. sessions. Recording mode Press Press Press Press Press Red button Press Red button Press Red button Press Red button Time / Date...
  • Page 3 WRIST UNIT BUTTONS Note: Pressing a button briefly has a different effect than pressing and holding the button for a longer period of time (for at least 1 second). Light • Turn the backlight on. • Move to the next mode or menu level. •...

  • Page 4: Table Of Contents

    CONTENTS INTRODUCTION TO THE RS100 RUNNING COMPUTER......................7 1.1 PRODUCT ELEMENTS ...............................7 1.2 USING YOUR POLAR RS100 FOR THE FIRST TIME .....................8 EXERCISING ..................................12 2.1 WEARING YOUR TRANSMITTER..........................12 2.2 EXERCISE RECORDING............................14 2.3 FUNCTIONS DURING EXERCISE ..........................15 2.4 STOPPING THE EXERCISE AND VIEWING SUMMARY FILE..................19 VIEWING RECORDED INFORMATION - FILE ........................20 TOTAL VALUES .................................24 4.1 VIEWING TOTAL VALUES ............................24...
  • Page 5 5.3 WATCH SETTINGS ..............................38 5.3.1 Alarm................................38 5.3.2 Time Setting ...............................40 5.3.3 Date Setting ...............................41 5.4 USER SETTINGS ..............................42 5.5 GENERAL SETTINGS ...............................45 5.5.1 Sound Setting.............................45 5.5.2 Unit Setting ..............................46 5.6 PERSONALIZE YOUR WRIST UNIT WITH A LOGO ......................47 CARE AND MAINTENANCE..............................48 PRECAUTIONS .................................50 FREQUENTLY ASKED QUESTIONS .............................52 TECHNICAL SPECIFICATIONS ............................54...
  • Page 6 Dear customer, Congratulations on your purchase of a new Polar RS100 Running Computer! Your running computer helps you achieve your exercise goals. It provides feedback on your body’s response to exercise. The following tasks can be performed with the running computer: Adapting to environment Planning •...

  • Page 7: Introduction To The Rs100 Running Computer

    1. INTRODUCTION TO THE RS100 RUNNING COMPUTER 1.1 PRODUCT ELEMENTS Polar Web Services www.PolarRunningCoach.com is a complete web service The Polar RS100 Running Computer package consists of tailored to support your exercise goals. Free registration the following parts: gives you access to the personalized training program, Wrist Unit training diary, useful articles and much more.

  • Page 8: Using Your Polar Rs100 For The First Time

    1.2 USING YOUR POLAR RS100 FOR THE FIRST TIME Enter your settings in the Basic Settings mode (time, date, units and personal settings). How to enter the Basic Settings Entering accurate personal information ensures that you receive correct feedback based on your performance (calorie consumption, OwnZone determination etc).
  • Page 9 The display reads: Press to set Press the Red button to accept 3. Time Set Red button • 12h / 24h • select 12h or 24h format Red button • AM / PM (for 12h format) • select AM or PM Red button •...
  • Page 10 The display reads: Press to set Press the Red button to accept 5. Unit Red button • Unit 1 (kg/cm) / Unit 2 (lb/ft) • select the units 6. Weight • kg / lbs Red button • adjust your weight Note: To reselect units, press and hold the Light button in weight or height setting display.
  • Page 11 The display reads: Press to set Press the Red button to accept 9. Sex Red button • MALE / FEMALE • select sex • Settings done is displayed. To change your settings, press the Stop button until you return to the desired setting. •...

  • Page 12: Exercising

    2. EXERCISING 2.1 WEARING YOUR TRANSMITTER To measure your heart rate, you need to wear the transmitter. 1. Attach one end of the transmitter to the elastic strap. 2. Adjust the strap length to fit snugly and comfortably. Secure the strap around your chest, just below the chest muscles, and buckle the strap to the transmitter.
  • Page 13 Coded Heart Rate Transmission Coded heart rate transmission reduces interference from other heart rate monitors that are close by. To make sure that the code search is successful and to ensure trouble-free heart rate monitoring, keep the wrist unit within 1 meter/3 feet of your transmitter.

  • Page 14: Exercise Recording

    2.2 EXERCISE RECORDING There are two modes in the exercise menu: Standby and Recording. In Standby mode, your heart rate is displayed but your exercise is not recorded. In Recording mode, exercise is recorded and stopwatch and other functions are activated. 1.

  • Page 15: Functions During Exercise

    2.3 FUNCTIONS DURING EXERCISE Note: Your exercise information is saved only if the stopwatch has been running for more than one minute or if one lap has been stored. Turning the Target Zone Alarm Sound on or off: Press and hold indicates that the Target Zone Alarm sound is activated.
  • Page 16 Changing the upper row information: Press to view the following options: Press Press Press Lap time Time Calories (Cal) The kilocalories burnt so far. Press Timer 1 time* Timer 2 time* is displayed when is displayed when timer 1 is active. timer 2 is active.
  • Page 17 Changing the lower row information: Press to view the following options: Press Press Heart rate Heart rate as beats per minute as a percentage of your (bpm) maximum heart rate (%HR) Display example For example, during a road race or a running event it is useful to monitor your heart rate as a percentage of your maximum heart rate as well as time (lap time on the top row and split time on the middle row).
  • Page 18 Storing lap and split time: Press the Red button to store lap and split time. Lap time Split time Average heart rate of the Average heart rate of the lap (AVG) lap (AVG) Number of the lap Number of the lap Lap time indicates elapsed time for one lap.

  • Page 19: Stopping The Exercise And Viewing Summary File

    2.4 STOPPING THE EXERCISE AND VIEWING SUMMARY FILE 1. Press the Stop button to pause the exercise recording. Paused and the Standby symbol are displayed. 2. Press the Stop button. Summary FILE is displayed and the following information starts scrolling: •...

  • Page 20: Viewing Recorded Information - File

    3. VIEWING RECORDED INFORMATION - FILE The exercise File allows you to review heart rate and exercise information collected while recording an exercise session. Your exercise information is saved only if the stopwatch has been on for more than one minute or one lap has been restored. 1.
  • Page 21 Recorded exercise file information Duration of recorded exercise Alternation between: - Average heart rate - % of average heart rate - Maximum heart rate - % of maximum heart rate The upper and lower limits of your target heart rate zone (if limits are set) Note: The limits of your target heart rate zone are displayed as %HR or as bpm, depending on the heart rate view mode.
  • Page 22 Recorded exercise file information Alternation between: Time spent - in - above - below your target zone during exercise (if limits are set) Calories burnt while exercising and fat percentage of burnt calories * * An estimate of fat consumption is calculated using total kilocalories (Cal) expended during a training session. Fat percentage can vary between 10 and 60%.
  • Page 23 Recorded exercise file information Number of laps while exercising To view detailed lap information, press the Red button. • BestLap, lap time and lap number are displayed • Press to scroll through the lap information • To stop viewing lap information, press Stop Note: The best lap information is displayed if you have stored at least three laps.

  • Page 24: Total Values

    4. TOTAL VALUES Total values include cumulative values of information recorded during your training sessions. Use the Total values file as a weekly/monthly counter of your training values. The values are updated automatically, when exercise recording is stopped. This function keeps track of your cumulative values starting from the last reset. For further information on how to reset the values, see page 26.
  • Page 25 Total values The date cumulation started* Total cumulative burnt kilocalories (Cal) starting at previous reset The date cumulation started* Total cumulative exercise count starting at previous reset Reset all Total values. For further information, see page 26. * If no Total values are accumulated yet, the reset date is displayed. •...

  • Page 26: Resetting Total Values

    4.2 RESETTING TOTAL VALUES Use Total values as a seasonal (or weekly/monthly) counter of your exercise values by resetting them once a season. Once reset, a value cannot be retrieved. You can reset one particular value or all values at once (ResetAll?). Start with any display in the previous table (Tot.Time, Tot.Cal, Tot.Count, or ResetAll?).

  • Page 27: Settings

    5. SETTINGS You can view or change the settings in the Settings menu. To set values: • Select or adjust using • The numbers scroll faster if you press and hold while adjusting values. • Accept your selection and go deeper in the menu with the Red button. •...

  • Page 28: Timer Settings

    5.1 TIMER SETTINGS Running intervals is an important part of developing your running performance. Your running computer is equipped with two alternating timers, allowing you to set one repeating or two different alternating time intervals. Tip: You can set timer 1 for a sprint/run of 4 minutes and timer 2 for a 2-minute recovery. Once set, the first timer will begin when the stopwatch is started in Recording mode.

  • Page 29: Limits Settings

    5.2 LIMITS SETTINGS (TARGET HEART RATE ZONE SETTING) OwnZone Your running computer is able to determine your individual aerobic (cardiovascular) heart rate zone automatically. This is called OwnZone (OZ). OwnZone ensures that you exercise within safe limits. Manually set Target Zone You can create a target heart rate zone by setting upper and lower heart rate limits manually.

  • Page 30: Ownzone Limits

    5.2.1 OWNZONE LIMITS The OwnZone (OZ) feature determines your personal training zone primarily based on your heart rate variability. For most adults, OwnZone corresponds to 65-85 % of maximum heart rate (HR ). The OwnZone varies daily, depending on your physical condition and mental state (for example, if you are not recovered from the previous training or feel stressed.) OwnZone limits can be determined in 1-5 minutes during a warm-up period by walking, jogging or doing another sport.
  • Page 31 Determining Your OwnZone Heart Rate Limits Before you start to determine your OwnZone, make sure that: • You entered your user settings correctly. The wrist unit will ask for missing information (for example date of birth) before accepting limit settings. •...
  • Page 32 1. Start your exercise as described in the section “Exercise Recording” on page 14. 2. OwnZone determination begins and the OwnZone symbol appears in the upper row of the display. Alternatively, to skip OwnZone determination and use the previously determined OwnZone, press the Red button. Determination of your OwnZone happens in five stages.
  • Page 33 The display reads: OwnZone determination method Reasons for using this method OwnZone heart rate variability If not successful, then OZ latest previous OwnZone • your heart rate variability decreased either too slowly or too fast based on heart rate variability •...

  • Page 34: Manual Limits

    5.2.2 MANUAL LIMITS If you have not entered your date of birth in Basic Settings, the wrist unit will ask for the missing information before accepting the limit settings. The wrist unit displays your previously defined heart rate limits. Alternatively, if you have not defined the manual limits before, your age-based limits are displayed. (See steps 1-4 on page 29.) The display reads: Press...
  • Page 35 Instead of determining your target heart rate zone by using OwnZone, you can define your target heart rate limits by using the age formula. Your target heart rate zone is a range between lower and upper heart rate limits expressed as percentages of your maximum heart rate (HR ) or as beats per minute (bpm).
  • Page 36 The table below contains target heart rate zones in beats per minute (bpm) estimated by age in 5-year intervals. Calculate your own HR , write down your own target heart rate zones and select the ones suitable for your training. 50-60% of 60-70% of 70-80% of...

  • Page 37: Deactivate Target Zone Limits

    5.2.3 DEACTIVATE TARGET ZONE LIMITS Deactivate target heart rate zone limits so no limits are used during exercise and no limit values are calculated in the File. (See steps 1-4 on page 29.) The display reads: Press to set Press the Red button to accept 5.

  • Page 38: Watch Settings

    5.3 WATCH SETTINGS 5.3.1 ALARM 1. In Time mode, press . Settings is displayed. 2. Press the Red button. Timer SET is displayed. 3. Press until Watch SET is displayed. 4. Continue by pressing the Red button and follow the steps below: The display reads: Press to set...
  • Page 39 Alarm The Alarm functions in all modes. When the Alarm sounds, Alarm! with a flashing backlight is displayed. The alarm will sound for a minute unless you press the Stop button. To delay the alarm an extra 10 minutes, press the or the Red button: Snooze is displayed.

  • Page 40: Time Setting

    5.3.2 TIME SETTING 1. In Time mode, press . Settings is displayed. 2. Press the Red button. Timer SET is displayed. 3. Press until Watch SET is displayed. 4. Continue by pressing the Red button until TIME is displayed and follow the steps below: The display reads: Press to set...

  • Page 41: Date Setting

    5.3.3 DATE SETTING 1. In Time mode, press . Settings is displayed. 2. Press the Red button. Timer SET is displayed. 3. Press until Watch SET is displayed. 4. Continue by pressing the Red button until Date is displayed and follow the steps below: Note: The order for setting the date depends on the time format selected (24h: day - month - year / 12h: month - day - year).

  • Page 42: User Settings

    5.4 USER SETTINGS Entering correct personal information ensures that your calorie counter operates with the highest possible degree of accuracy. 1. In the Time mode, press . Settings is displayed. 2. Press the Red button until Timer SET is displayed. 3.
  • Page 43 The display reads: Press to set Press the Red button to accept 7. Birthday • Day / Month Red button • adjust the day (in 24h format) or the month (in 12h format) Red button • Month / Day • adjust the month (in 24h format) or the day (in 12h format) Red button •...
  • Page 44 The display reads: Press to set Press the Red button to accept 9. HR Max Red button • adjust this, if you know your laboratory measured current maximum heart rate value Your age-predicted maximum heart rate value (220-age) is displayed as a default setting when you set this value for the first time.

  • Page 45: General Settings

    5.5 GENERAL SETTINGS You can view and change the following settings in the General Settings mode: • sound On or Off • unit format (kg/cm or lb/ft) 5.5.1 SOUND SETTING Sound settings include the button sound and Stopwatch sounds. Sound settings do not affect the watch alarms. .

  • Page 46: Unit Setting

    5.5.2 UNIT SETTING 1. In the Time mode, press . Settings is displayed. 2. Press the Red button until Timer SET is displayed. 3. Press until General SET is displayed. 4. Press the Red button twice and follow the steps below: The display reads: Press to set...

  • Page 47: Personalize Your Wrist Unit With A Logo

    5.6 PERSONALIZE YOUR WRIST UNIT WITH A LOGO You can personalize your running computer by designing and transfering your own logo to the display of the wrist unit. For this you need the Polar UpLink Tool. Download the Polar UpLink Tool at www.polar.fi or www.PolarRunningCoach.com. To use the Polar UpLink Tool, you need a PC with a sound card and dynamic loudspeakers or headphones.

  • Page 48: Care And Maintenance

    6. CARE AND MAINTENANCE Like any electronic device, your 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. Taking Care of Your Running Computer •...
  • Page 49 Service During the two-year guarantee/warranty period we recommend that you service the product at an authorized Polar Service Center only. The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro. Transmitter Battery Contact your authorized Polar Service Center for a replacement transmitter. Polar recycles used transmitters. See your Customer Care and Registration Card for detailed instructions.

  • Page 50: Precautions

    7. PRECAUTIONS Crosstalk INTERFERENCE DURING EXERCISE When in non-coded mode the wrist unit picks up transmitter signals within 3 feet/1 meter. Simultaneous non-coded signals Electromagnetic Interference from more than one transmitter can cause an incorrect readout. Disturbances may occur near high voltage power lines, traffic lights, overhead lines of electric railways, electric bus lines or trams, Using the Polar Running Computer in a Water Environment televisions, car motors, bike computers, some motor driven exercise...
  • Page 51 Minimizing Possible Risks When Exercising Notice to individuals with pacemakers, defibrillators or other Exercise may include some risk. Before beginning a regular exercise implanted electronic devices. Individuals who have a pacemaker program, it is recommended that you answer the following questions use the Polar Running Computer at their own risk.

  • Page 52: Frequently Asked Questions

    8. FREQUENTLY ASKED QUESTIONS What should I do if… • Make sure that there is no other heart rate transmitter within 1 m/3 ft. …if I do not know where I am in the menu? • Cardiac arrhythmia may cause irregular readings. In this case, Press and hold the Stop button until the time of day is displayed.
  • Page 53 …the low battery symbol appears? Usually the first sign of an expired battery is the low battery indicator on the display. For further information, see page 49. Note: Due to cold conditions the low battery indicator may appear, but the indicator disappears when you return to a normal temperature.

  • Page 54: Technical Specifications

    9. TECHNICAL SPECIFICATIONS The Polar Running Computer displays your performance indicators and helps you achieve your personal training goals. It indicates the level of physiological strain and intensity during your exercise. No other use is intended or implied. Water resistance of Polar products is tested according to International Standard ISO 2281. Products are divided into three different categories according to their water resistance.
  • Page 55 WRIST UNIT Heart Rate Monitor Battery life: Average 2 years normal use Accuracy: ± 1% or 1 bpm, whichever larger, (1h/day, 7 days/week) definition applies to steady state Battery type: CR 2032 conditions. Operating temperature: -10 °C to +50 °C / +14 °F to +122 °F Heart rate measuring Wrist strap material: Polyurethane...

  • Page 56: Limited Polar International Guarantee

    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...

  • Page 57: Polar Disclaimer

    • The material in this manual is for informational purposes only. The products it describes are subject to change without prior notice, due to the manufacturer’s continuous development program. • Polar Electro Inc./Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein.

  • Page 58: Index

    12. INDEX 12h/24h time mode.............9 Target Zone Alarm .............15 Alarm on/off ..............38 Timers ................28 Backlight ................3 Total Values...............24 Battery replacement............49 Transmitter ...............12 Calories (energy expenditure)..........22 Unit setting ...............46 Date settings ..............41 UpLink Tool................47 File ..................20 User settings..............42 Halt ...................18 Heart rate ..............13 Heart rate limits............29, 35 HeartTouch function ............3...

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