ENGLISH Polar RS400 User Manual
ENGLISH CONTENTS 1. INTRODUCTION .................................................................................................................... 4 2. RUNNING COMPUTER PARTS ................................................................................................... 5 3. GETTING STARTED ................................................................................................................ 6 Basic Settings ..................................................................................
ENGLISH Language ....................................................................................................................... 28 Sleep ............................................................................................................................ 28 Watch Settings .................................................................................................................... 29 Reminder .............................................................................................
ENGLISH 1. INTRODUCTION Congratulations! You have purchased a complete training system to tailor-fit your training needs. This user manual includes complete instructions on getting the most of your running computer. The latest version of this user manual can be downloaded at http://www.polar.fi/support. For video tutorials, go to http://www.polar.fi/en/support/video_tutorials.
ENGLISH 2. RUNNING COMPUTER PARTS 1. 2. 3. 4. 5. Polar RS400/RS800 Running Computer: The running computer displays and records your heart rate and other exercise data during exercise. 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.
ENGLISH 3. GETTING STARTED 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. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. To activate your running computer, press OK twice. Welcome to Polar Running World! is displayed. Press OK.
ENGLISH Menu Structure Getting Started 7
ENGLISH 4. PREPARE FOR TRAINING Wear the Transmitter Wear the transmitter to measure heart rate. 1. 2. 3. 4. Moisten the electrode areas of the strap under running water and make sure that they are well moistened. Attach the connector to the strap. Position the connector's letter L to the word LEFT on the strap and snap the fastener. 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.
ENGLISH Position the Polar S1 Foot Pod Install Foot Pod Battery Before using the foot pod* for the first time, insert the battery (included in the product package). 1. 2. 3. 4. 5. 6. 7. Undo the flap and detach the foot pod from the fork. Remove the black top cover by lifting it with the front edge of the fork (see picture 1). Open the battery cover carefully. Pull out the battery case (see picture 2). Insert the battery (AAA) inside the battery case. Insert the battery case back inside the cover.
ENGLISH *Optional S1 foot pod required. Calibrate the Foot Pod Optional calibration of the foot pod improves accuracy of speed, pace, and distance* measurements. It is recommended that you calibrate the foot pod before using it for the first time, if there are significant changes in your running style, or if the position of the foot pod on the shoe is dramatically changed (e.g. if you have new running shoes).
ENGLISH Select Settings > Features > Footpod > Calibrate . Set the Calibration factor and press OK. The foot pod is now calibrated. 2. After starting heart rate measurement and before exercise recording. In the time mode, select OK > Settings > Footpod > Calibrate . Set the Calibration factor and press OK. The foot pod is now calibrated, and you can start exercise recording by pressing OK. 3. During exercise by pausing exercise recording. Start exercising by pressing OK twice in the time display.
ENGLISH • • OwnZone: Basic OwnZone-based exercise with moderate intensity. Suggested duration 45 minutes. The running computer is able to determine your individual aerobic (cardiovascular) heart rate zone automatically. This is called OwnZone. For further information, see Determine Your OwnZone (page 18). Additional background information can be found in OwnZone Training (page 43). Add new: Create and save your own basic exercise.
ENGLISH • • • Timers : Set timer for the zone (minutes and seconds) and press OK. Or Distances*: Set distance for the zone and press OK. Or Off: Set timers and distances* off and press OK. Once you have defined the first zone, Zone 1 OK is displayed. For more than 1 exercise zone, repeat steps 2 and 3 until all zones are defined. When the exercise is ready, New exercise added is displayed. The new exercise (NewExe) is stored in the Exercises menu, where you can select it during your next workout.
ENGLISH 5. TRAINING Start Training Wear the transmitter and foot pod* as instructed. Make sure the foot pod is on, and that you have activated the foot pod in your running computer (Settings > Features > Footpod ). 1. 2. 3. Start heart rate measurement by pressing OK. Within 15 seconds, your heart rate appears on the display. Stand still and wait until the running computer finds the foot pod signal (runner symbol stops flashing). To quick-change exercise type, press and hold UP.
ENGLISH Heart rate view Speed*/Pace*/Calories Stopwatch Heart rate Stopwatch view Calories Speed/pace/ Time Stopwatch Lap time view Zone pointer Heart rate Lap time Speed/pace view Target zone Distance* Speed/pace Distance view Countdown timer Zone pointer Distance 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 (page 33).
ENGLISH Text on the display Symbol Explanation Calories Expended calories Distance* Distance run so far Speed/pace* Current speed/pace Zone pointer (heart rate) Target zone indicator with a heart symbol that moves left and right inside the zone limits. If the heart symbol is not visible and/or an alarm sounds, your heart rate is outside the target zone. Zone pointer (speed/pace) Target zone indicator with a symbol that moves left or right according to your speed/pace.
ENGLISH alarm function is on). Unlock the sport zone by pressing and holding OK again: Sport zone3 Unlocked is displayed. Using the software, you can also base ZoneLock on your speed/pace*. For further information, see software help. Zoom the Display Press and hold UP to zoom into the upper row, and DOWN to zoom into the middle row. Return to the normal display by pressing and holding the buttons again. Illuminate the Display (Night mode on) To illuminate your display, press LIGHT during the exercise.
ENGLISH Determine Your OwnZone For background information on Polar OwnZone®, see OwnZone Training (page 43). 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. Redefine your OwnZone: • When changing exercise environment or exercise mode. • When taking up exercise after more than a week’s break.
ENGLISH 6. AFTER TRAINING Stop Recording Pause exercise recording by pressing STOP. To stop recording completely, press STOP again. Care for your transmitter after exercise. Detach the connector from the strap after use. Keep the transmitter dry and clean. For complete care and maintenance instructions, see Care and Maintenance (page 47). Analyze Exercise Results To view basic data on your performance, see File on your running computer. For deeper analysis, transfer the data to Polar ProTrainer 5.
ENGLISH b. Sport zones Select File > Exercise log > Sport zones c. Phases Select File > Exercise log > Phases d. Laps Select File > Exercise log > Laps a. Basic Select File > Exercise log > Basic Name of exercise Starting time Distance* Duration Press OK and scroll with UP or DOWN to view: Heart rate in beats per minute (bpm), alternating with a percentage of your maximum heart rate (%).
ENGLISH Calories expended during exercise. 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 (page 44). Press STOP to return to the basic information view. Additional Basic Information Select File > Exercise log > Basic To add your own exercise information or delete the exercise from File, press and hold LIGHT in basic information view.
ENGLISH The Phases menu is displayed only if the exercise is created with the software, and includes phases. In the Sport zones information view, press DOWN to view Phases information. You can view each phase separately. Scroll data of an individual phase by pressing OK. Compare phases by pressing UP or DOWN. Time Phase name Split time Duration of current phase Heart rate in beats per minute (bpm), alternating with a percentage of maximum heart rate (%).
ENGLISH Number of recorded laps Average lap time Best (fastest) lap number alternating with its time The last lap is never shown as the best lap, even if it is the fastest lap. If you are in a running event and wish to include your last lap, press OK on the finishing line instead of STOP. This way, the last actual lap is 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.
ENGLISH Select the week with OK to see the week’s total calories, distance,* and exercise time. Press DOWN to see week’s sport zones. To see time spent in each sport zone, press OK and scroll the sport zones UP or DOWN. Totals Select File > Totals Totals includes cumulative information recorded during training sessions since the last reset. Use the Total values file as a seasonal or monthly counter of training data. The values are updated automatically when exercise recording is stopped.
ENGLISH 7. SETTINGS Feature Settings Foot Pod* The running computer offers you the option of measuring speed/pace and distance data with a foot pod*. Change the settings of your foot pod* in the Footpod menu. Switch the speed and distance function on or off Select Settings > Features > Footpod > On/Off Calibrate the foot pod Select Settings > Features > Footpod > Calibrate For further information, see Calibrate the Foot Pod (page 10). Recording Rate Select Settings > Features > Rec.
ENGLISH Select Settings > Features > Shoes 1 / Shoes 2 To follow and compare the usage of different shoes, the running computer can store the running distance* for different pairs. Rename your shoes Select Settings > Features > Shoes 1 / Shoes 2 > Rename Type the name with UP, DOWN and OK. Using Other Shoes Select Settings > Features > Shoes > Other Running distances are only accumulated in the Total and Weekly distance files, and not assigned to a specific shoe.
ENGLISH automatically. Press and hold LIGHT to switch between sport zone views: HR% (percentage of maximum heart rate) or BPM (beats per minute). You can change settings easily by using the software. For further information, see software help. *Optional S1 foot pod required. User Settings Set accurate user information in the running computer to receive the correct feedback on your performance.
ENGLISH exact clinically-tested VO2max, set the value in the running computer. Otherwise, measure a comparable value, OwnIndex, by taking the Polar Fitness Test. For further information, see Polar Fitness Test. If changes are made to the user settings, User settings updated is displayed. You can change settings easily by using the software. For further information, see software help.
ENGLISH • • Yes: the running computer is activated. No: the running computer returns to sleep mode. You can change settings easily by using the software. For further information, see software help. Watch Settings Reminder Set a reminder to remind you of different tasks or exercises Select Settings > Watch > Reminders > Add new • Date: Enter the date of the task, dd=day, mm=month, yy=year. • Reminder time : Enter the time for the task.
ENGLISH Select Settings > Watch > Alarm > Off / Once / Mon-Fri / Daily You can set the alarm to go off once everyday between Monday and Friday, or daily. The alarm sounds in all modes except in exercise mode, and will do so for a minute unless you press STOP. The watch alarm also functions in sleep mode. The alarm will sound even if you have turned the sound off in the General settings.
ENGLISH Shortcut Button (Quick Menu) Some settings can be changed with a shortcut button in time mode. Press and hold LIGHT > Quick menu • Keylock • Reminders • Alarm • Time zone • Sleep For further information, see ???.
ENGLISH 8. TRAINING 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. For further information on creating programmed exercises with the software, transferring them to your running computer, and analyzing your performance after training, see Polar ProTrainer 5 help.
ENGLISH 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. Daily target exercise time is shown below the bars. Press and hold LIGHT to view additional information on the day: • Targets: Summary of targets for the day. Calories, distance,* and duration. Planned time for sport zones: press OK and scroll between sport zones with UP or DOWN. • Results: Summary of results for the day.
ENGLISH 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 the display) Heart rate Number of phase repeats left Every phase ends with a phase-end display showing: Phase duration or distance* Heart rate difference (how much you have increased or decreased your h
ENGLISH 9. TESTS Polar Fitness Test TM The Polar Fitness Test TM is an easy, safe, and quick way to measure your aerobic (cardiovascular) fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO2max), which is 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.
ENGLISH Performing the Test Select Test > Fitness > Start > Fitness Test Lie Down The fitness test begins in five seconds. Arrows indicate that the test is ongoing. Stay relaxed and limit 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 Top, High, Moderate , or Low. For further information on activity levels, see User Settings (page 27).
ENGLISH Age / Years Very low Low Fair Moderate Good Very good Elite 55-59 < 22 22-26 27-30 31-34 35-39 40-43 > 43 60-65 < 21 21-24 25-28 29-32 33-36 37-40 > 40 Women Age / Years Very low Low Fair Moderate Good Very good Elite 20-24 < 27 27-31 32-36 37-41 42-46 47-51 > 51 25-29 < 26 26-30 31-35 36-40 41-44 45-49 > 49 30-34 < 25 25-29 30-33 34-37 38-42 43-46 > 46 35-39 < 24 24-27 28-31 32-35 36-40 41-44 > 44 40-44 < 22 22-25 26-29 30-33 34
ENGLISH Polar OwnOptimizerTM General Successful training requires temporary overloading: longer exercise duration, higher intensity, or higher total volume. In order to avoid severe overtraining, overloading must always be followed by an adequate recovery period. With an inadequate recovery period, you may experience a decrease in performance as a result of high training volumes, instead of improvement.
ENGLISH After 3 minutes, the wrist unit will beep and Optimizer Stand up is displayed. Stand up and remain 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 rate (bpm) while lying down (HRrest), the highest heart rate while standing up (HRpeak ), and the average heart rate while standing (HRstand).
ENGLISH have a complete recovery period. The longer you have trained intensively, the longer the recovery period required to recover. Perform the test again after at least two days of recovery. Sympathetic Overtraining (8) 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.
ENGLISH Downloading test results to the 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.
ENGLISH 10. BACKGROUND INFORMATION Polar sport zones Polar sport zones introduce a new level of effectiveness in heart rate-based training. Training is divided into five sport zones based on percentages of maximum heart rate. With sport zones, you can easily select and monitor training intensities. Target zone Intensity % of HRmax, bpm Example durations less than 5 minutes Benefits: Maximal or near maximal effort for breathing and muscles. Feels like: Very exhausting for breathing and muscles.
ENGLISH Aerobic power is enhanced in sport zone 3. The training intensity is higher than in sport zones 1 and 2, but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by recovery. Running in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles. If your goal is to compete at top potential, you will have to train in sport zones 4 and 5.
ENGLISH that the method is not very accurate, especially for older persons or those who have been fit for many years. If you have done some hard training in recent weeks and know that you can safely reach maximum heart rate, you can safely take a test to determine your HRmax yourself. Having a training buddy with you during the test is recommended. If you are uncertain, consult your physician before undertaking the test. Here is an example of a simple test.
ENGLISH Short-term analysis Men Age / Years Very low 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 41-45 46-51 52-56 > 56 35-39 < 28 28-32 33-38 39-43 44-48 49-54 > 54 40-44 < 26 26-31 32-35 36-41 42-46 47-51 > 51 45-49 < 25 25-29 30-34 35-39 40-43 44-48 > 48 50-54 < 24 24-27 28-32 33-36 37-41 42-46 > 46 55-59 < 22 22-26 27-30 31-34
ENGLISH Running Index Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km (h:mm:ss) 42.
ENGLISH 11. CUSTOMER SERVICE INFORMATION Care and Maintenance Caring of Your Product Like any electronic device, the 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. Detach the transmitter connector from the strap after use. Clean the connector with a mild soap and water solution. Dry it with a towel. Never use alcohol or any abrasive material (steel wool or cleaning chemicals).
ENGLISH move away from possible sources of disturbance. Exercise equipment with electronic or electrical components such as LED displays, motors and electrical brakes may cause interfering stray signals. To solve these problems, try the following: 1. 2. 3. Remove the transmitter from your chest and use the exercise equipment as you would normally. Move the running computer around until you find an area in which it displays no stray reading or does not flash the heart symbol.
ENGLISH Note that in addition to exercise intensity, medications for heart conditions, blood pressure, psychological conditions, asthma, breathing, etc., as well as some energy drinks, alcohol, and nicotine may also affect heart rate. It is important to be sensitive to your body’s responses during exercise. If you feel unexpected pain or excessive fatigue when exercising, it is recommended that you stop the exercise or continue at a lighter intensity.
ENGLISH Transmitter Battery life of WearLink 31 transmitter: Battery type: Battery sealing ring: Operating temperature: Connector material: Strap material: Average 2 years (1h/day, 7 days/week) CR2025 O-ring 20.0 x 1.
ENGLISH The low battery indicator is usually the first sign of an expired battery. However, in cold conditions the low battery indicator may appear. The indicator will disappear as soon as you return to a normal temperature. When the symbol appears, the running computer sounds and backlight are automatically deactivated. For further information on changing the battery, see Care and Maintenance (page 47). ...I do not know where I am in the menu? Press and hold STOP until the time of day is displayed. ...
ENGLISH moving the running computer sideways. ...Footpod calibration failed is displayed?* Calibration did not succeed and you need to re-calibrate. Calibration fails if you move during the process. Once you reach lap distance, stop running and stand still for calibration. The range of the calibration factor during manual calibration is 0.500-1.500. If you have defined the calibration factor below or above these values, calibration fails. ....
ENGLISH 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. The names and logos marked with a ® symbol in this user's 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. Polar Disclaimer • • • The material in this manual is for informational purposes only.
ENGLISH INDEX 12h/24h time mode . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 A.Lap on/off . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26 Activity level . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 Alarm setting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
