Polar CS600X User Manual
Polar CS600X User Manual Contents 1. INTRODUCTION ............................................................................................................ 5 2. CYCLING COMPUTER PARTS ............................................................................................ 5 Optional Accessories ................................................................................................. 5 3. GETTING STARTED .........................................................................................
Polar CS600X User Manual Cadence*: On / Off.................................................................................................. 34 User Settings .............................................................................................................34 Heart Rate: HRmax, HRsit ........................................................................................ 35 Maximal Oxygen Intake: VO2max................................................................................
Polar CS600X User Manual 13.CUSTOMER SERVICE INFORMATION ..................................................................................51 Care and Maintenance..................................................................................................51 Caring of Your Product ............................................................................................. 51 Service .................................................................................................................
Polar CS600X User Manual 1. INTROD UCT ION 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. 2. CY CLI NG COMPUT ER PART S 1. Polar CS600X Cycling Computer: Records and displays cycling and exercise data during exercise. 2. Polar WearLink® W.I.N.D.
Polar CS600X User Manual 8. 6 Polar G3 GPS sensor W.I.N.D.: Provides speed, distance, and location data, as well as tracks information in all outdoor sports using Global Positioning System (GPS) technology. You can transfer your track data to the Polar ProTrainer 5 software to view in Google Earth or to convert into a GPX file. For more information, see software help. When using the Polar G3 GPS sensor with a Polar speed sensor, the GPS will only be used for location and route tracking.
Polar CS600X User Manual Method 2 Measure the wheel manually for the most accurate result. Use the valve to mark the point where the wheel touches the ground. Draw a line on the ground to mark that point. Move your bike forward on a flat surface for one complete rotation. The tire should be perpendicular to the ground. Draw another line on the ground at the valve to mark a full rotation. Measure the distance between the two lines.
Polar CS600X User Manual Menu Structure Installing the Polar Bike Mount You can install the bike mount and the cycling computer on the left or right side of the handlebar or on the stem. 1. Place the rubber part on the handlebar or stem and insert the bike mount on top of it. 2. Pass the cable ties over the bike mount and adjust them around the handlebar/stem. Secure the bike mount firmly. Cut off any excess cable tie ends.
Polar CS600X User Manual 4. PRE PA RE FOR T RAINING 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 8. Training Program. Select Settings > Exercise The Exercises menu shows a list of exercises.
Polar CS600X User Manual Create your own exercise with the cycling computer. Select Settings > Exercises > Add new 1. Set the number of zones for the exercise (0-3) and press OK. Also see Creating a New Exercise Without Zones. 2. Choose zone type: A. Heart rate B. Speed C. Cadence* D. Power* Press OK. A. For heart rate, select Sport zone, or Manual to set heart rate zone manually. Press OK. • Sport zone: Select one of the sport zones (e.g. Z1: 50-59%HRmax) for your exercise.
Polar CS600X User Manual • Timer 1 : Define minutes and seconds for the timer and press OK. Distances • Number of distances: Choose the number of distances (1-3) for the session. Press OK. • Distance 1: Enter the distance(s) and press OK. Repeat step 2 until you have defined timers or distances. 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 for your next exercise.
Polar CS600X User Manual 5. TRAINING Start Training Wear the transmitter and attach the cycling computer to the bike mount. 1. Start heart rate measurement by pressing the OK button. The cycling computer goes into pause mode. 2. Select the bike you are going to exercise with. Bike 1 is set as a default. Select Settings > Bike > Bike 1 / Bike 2 / Bike 3 > OK. Select Other to measure only heart rate, altitude, temperature and data provided by the GPS sensor.
Polar CS600X User Manual To further analyze the track information, transfer the data to Polar ProTrainer 5. See Software help for instructions. Here are some shortcuts you can use, when in Exercise pause menu: • Press and hold UP to quickly change training session type. The default training session type is Free exercise. • Press and hold DOWN to quickly change bikes. • Press BACK for Time mode. • Press and hold LIGHT to view the Settings menu.
Polar CS600X User Manual 14 Graph Heart rate graph Altitude in graph Stopwatch (Total duration of the exercise so far) Zonelock Countdown timer Zone pointer Current heart rate Customize the cycling computer display to show information you want to see. See Personalize the Cycling Computer Display. * Optional sensors. Graph View The graph view enables comparison in graphs of two values during exercise. For example, choose a graphical overview of your heart rate and altitude.
Polar CS600X User Manual Symbol 15 Explanation Cycling symbol All the necessary sensors are found when the symbol stops blinking. GPS symbol All the necessary sensors are found when the symbol stops blinking. Bike number The number on right, bottom corner indicates which bike is in use during this exercise. Key lock on Indicates that the key lock is on. Rec -symbol Displayed in the exercise mode when stopwatch time is running and the recordings are on. The symbol is blinking when memory is low.
Polar CS600X User Manual Symbol 16 Explanation Distance Distance covered so far Trip Distance between points A and B. This distance is reset every time OK button is pressed. Arrival time Estimated time of arrival. RR variation Beat to beat variation in heartbeat intervals, i.e. the variation in times between successive heartbeats. Cycl. Economy Cycling economy as kcal/km or Cal/mi and Kcal/H or Cal/H.
Polar CS600X User Manual Symbol 17 Explanation Avg Cadence The average cadence. Speed Speed you are currently cycling on. The data comes from the speed sensor. Max speed The maximum speed during your training. The data comes from the speed sensor. Avg speed The average speed you are cycling on. The data comes from the speed sensor. Power* Power Output sensor measures the actual, average and maximum power values. Pedal. index* Describes how even power output is during pedal cycle.
Polar CS600X User Manual 18 Explanation Symbol Zone pointer* (power) If the power symbol is not visible and/or an alarm sounds, you are outside the target power zone limits. Time in zone Time spent on the zone Speed/pace* Current speed/pace. The data comes from the G3 GPS sensor. The amount of bars above the letter G indicates the GPS signal strength. Max speed* Maximum speed/pace so far. The data comes from the G3 GPS sensor. Average speed * Average speed/pace so far.
Polar CS600X User Manual rate, and matches sport zone 3, you can press and hold LAP to lock your heart rate into this zone. Sport zone3 Locked 70-79 is displayed. An alarm sounds if you are below or above the sport zone (if the target zone alarm function is on). Unlock the sport zone by pressing and holding OK again: Sport zone3 Unlocked is displayed. Zoom the Display Press and hold UP to zoom into the upper row, and DOWN to zoom into the middle row.
Polar CS600X User Manual Determine Your OwnZone For background information on Polar OwnZone®, see OwnZone Training. Select Settings > Exercise > OwnZone. Find your OwnZone in 1-5 minutes during a warm-up period by cycling or walking/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.
Polar CS600X User Manual Analyze Exercise Results To view basic data on your performance, see File on your cycling computer. For deeper analysis, transfer the data to Polar ProTrainer 5. The software offers various options to analyze the data with. The cycling computer and software are connected via IrDA. First, open the software.
Polar CS600X User Manual b. Bike information c. Sport zones information d. Phases information e. Laps information a. Basic information Select File > Exercise log. Scroll UP and DOWN to select the exercise and press OK.
Polar CS600X User Manual 23 Calories expended during exercise. 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 File, press and hold LIGHT in basic information view. Select File > OK > Exercise log > OK > Basic > OK, press and hold LIGHT> Add info >OK. • • • • Rank: Grade your exercise.
Polar CS600X User Manual 24 Left / right balance Left / right balance in % Pedalling index in % Calories per kilometer 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 oC degrees Minimum oC degrees Average oC degrees Odometer Bike 1, 2 or 3 Kilometers c.
Polar CS600X User Manual Press OK and scroll UP or DOWN to view time spent in each sport zone. Here, the variation of your sessions is presented in graphical format. Press BACK to return to the Sport zones information view. d. Phases Select File > Exercise log > Phases The Phases menu is displayed only if the exercise is created with the Polar ProTrainer 5 software and includes phases. In the Sport zones information view, press DOWN to view Phases information. Each phase can be viewed separately.
Polar CS600X User Manual Distance Split distance Distance of current phase Cadence* Maximum cadence Average cadence of the current phase Power Maximum power Average power of the current phase Press BACK to return to Phases. * Optional sensor required. e. Laps Select File > Exercise log > Basic > Laps In the Phases information view, see Laps information by pressing DOWN. Laps are shown only if more than one lap is stored in the memory.
Polar CS600X User Manual Speed km/h Average speed End speed of lap Press and hold LIGHT to switch speed. Distance Lap distance Cadence* Maximum Average cadence of the lap Power* Average power of the lap End power of lap Pedaling index Average % Cycling efficiency Cycling efficiency is your energy expenditure converted into the power that propels the bike forward. Cycling efficiency is measured, as soon as heart rate rises above 100 bpm/min and the exercise has lasted for more than one minute.
Polar CS600X User Manual Temperature Press BACK to return to Laps information view. *Optional sensor required. Weekly Summary Select File > Weekly In Weekly summary, you can view the accumulated data on 16 weeks of exercise. The bar on the far right named This week displays exercise summary for the current week. The previous bars are dated the Sunday of the week in question. Scroll the displayed weeks with UP or DOWN, and view total exercise duration on the lower row.
Polar CS600X User Manual Select File > Totals > Reset totals Select the value you wish to reset in the menu and confirm with OK. Select Yes to confirm resetting. The deleted information cannot be retrieved. Select No to return to the Reset menu. Delete Files Select File > Delete > Exercise In Delete, you can delete previous exercises one by one, all exercises at the same time, or total values. Scroll through the following information with UP or DOWN: • • • Exercise: Select a single exercise to delete.
Polar CS600X User Manual 30 Calibrating the Altitude Automatically Select Settings > Features > Altitude > AutoCalib > On / Off By using the altitude Automatic Calibration option, you can adjust the starting elevation to be set always the same in the beginning of the exercise. Calibrate the elevation manually and turn the Automatic Calibration (AutoCalib) on.
Polar CS600X User Manual RR Data Speed Cadence 31 Power GPS Recording rate 1s Off Off Off Off Off Off Off Off On On On On On On On On 2s 5s 15s 60s On Off Off Off 11h 22h 56h 144h 579h 10min 30min 20min 50min 40min On Off Off On 4h 9h 24h 67h 270h 40min 30min 00min 30min 30min On Off On Off 6h 13h 33h 92h 368h 40min 30min 40min 10min 50min On Off On On 3h 7h 18h 53h 213h 40min 30min 40min 20min 30min On On Off Off 9h 19h 48h 126h 507h 30min 10min 10min 50m
Polar CS600X User Manual RR Data Speed Cadence 32 Power GPS Recording rate 1s On On On On 2s 5s 15s 60s On On Off Off 8h 14h 23h 31h 38h 40min 20min 30min 40min 00min On On Off On 4h 7h 15h 25h 35h 10min 40min 00min 20min 10min On On On Off 5h 10h 18h 28h 36h 40min 00min 20min 10min 30min On On On On 3h 6h 12h 23h 34h 20min 20min 50min 00min 00min Durations in the table are estimates. For RR data, maximum recording time depends on heart rate and variation of heart rate.
Polar CS600X User Manual Bike Settings Select Settings > Bike You can set three bike preferences for the cycling computer. Prepare the settings for the bikes and when you start training, select bike 1, 2 or 3. Bike 1 is set as a default. Select Settings > Bike > Bike 1, Bike 2, Bike 3 or Other. Bike 2 and Bike 3 can be turned on or off. Select Other to deactivate speed, cadence and power sensors, and to measure only heart rate, altitude, temperature and data provided by the GPS sensor.
Polar CS600X User Manual • If your sensor is already taught, select No. • If your sensor has not been taught yet, see 11. Using a New Accessory for more information on teaching. Power settings: You need to enter the chain weight (g), chain length (mm) and span length (mm) into the cycling computer to measure correct power information.
Polar CS600X User Manual In the cycling computer, these values are used to calculate your energy expenditure. Heart Rate: HRmax, HRsit HRmax (Maximum heart rate): Your age-predicted HR max value (220 - age) is used as a default. Set your HRmax manually if your maximum heart rate has been determined in a lab, if you have performed the Fitness test with the Polar CS600X cycling computer, or if you have tested your maximum heart rate in the field yourself.
Polar CS600X User Manual 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 > General > Sleep > Activate sleep mode? > Yes Activating the sleep mode will help save the battery when the cycling computer is not in use for a long period of time. The watch alarm will still function in sleep mode.
Polar CS600X User Manual Select Settings > Watch > Event You can view the event countdown, set a new date, rename or delete it. In time mode, hide or view the event countdown again by pressing and holding UP. Alarm Set an alarm on your cycling computer Select Settings > Watch > Alarm > Off / Once / Mon-Fri / Daily You can set the alarm to go off either once ( Once), everyday between Monday and Friday (Mon-Fri), daily (Daily) or you can set if Off.
Polar CS600X User Manual 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.
Polar CS600X User Manual Press and hold LIGHT to view following information: • • • • Targets : Summary of targets for the training session. Calories, distance and duration. Planned time for sport zones: press OK and scroll between sport zones with UP or DOWN. Phases: Summary of phases for the training session. Sport profile: View the name of chosen sport profile. For further information, consult Polar ProTrainer 5 software help. Reminder: Set the reminder time.
Polar CS600X User Manual Once a programmed exercise is over, this display shows that the exercise is completed, Ride 1 completed will appear. The cycling computer enters Free exercise mode, and you can continue exercising without settings. The exercise is recorded and filed. For further information on planning the sessions and transferring them to your cycling computer with the Polar ProTrainer 5 software, consult software help.
Polar CS600X User Manual formula (220 - age). For further information on HRmax, see User Settings. To make sure the test results are reliable, the following basic requirements apply: • • • • • You can perform the test anywhere - at home, at the office, at a health club - provided the testing environment is peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no other people talking to you. Always take the test in the same environment and at the same hour.
Polar CS600X User Manual 42 After the Test Fitness Level Classes Your OwnIndex is most meaningful when comparing your individual values and changes in them over time. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex on the table below, and find out how your aerobic fitness compares to others of the same gender and age. Top athletes typically score OwnIndex values above 70 (men) and 60 (women). Olympic-level endurance athletes can reach values as high as 95.
Polar CS600X User Manual The classification is based on a literature review of 62 studies where VO2max was measured directly in healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC. Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, 1990. Fitness Test Trend Select Test > Fitness > Trend See how your OwnIndex value has been developing in the Trend menu.
Polar CS600X User Manual After the baseline recordings, you should continue to perform the test 2-3 times a week. Test yourself weekly in the morning following both a recovery day and a heavy training day (or a series of heavy training days). An optional third test can be performed after a normal training day. OwnOptimizer may not provide reliable information during detraining or in a very irregular training period.
Polar CS600X User Manual Your heart rate has continuously been at a normal level for a long time now. Effective training requires both heavy training and good recovery, and this should cause variation in your heart rate results. Your OwnOptimizer result indicates that you have not had very intensive training or good recovery for a while. Perform the test again after a rest or light training day. If the recovery is effective, your result should show Good recovery.
Polar CS600X User Manual OK to see the written description of the result. Scroll UP or DOWN to view other values. Delete OwnOptimizer Value Select Test > Optimizer > Trend Select the value and press and hold LIGHT. Delete value? No/Yes is displayed. Confirm with OK. Reset the Trend File Select Test > Optimizer > Reset You can reset the OwnOptimizer test period. All the test results will be deleted from the memory.
Polar CS600X User Manual • To teach a new sensor, make sure you are not near (40 m/131 ft) other Speed sensors. Then select Yes to confirm teaching. Start test drive is displayed. Rotate the wheel a few times to activate the sensor. A flashing red light indicates that the sensor is activated. Completed!! is displayed once the teaching process is over. The cycling computer is now ready to receive speed and distance data.
Polar CS600X User Manual 48 select and monitor training intensities and follow Polar’s sport zones-based training programs. Target zone MAXIMUM Intensity % of HRmax, bpm Example durations Training benefit 90–100% less than 5 minutes Benefits: Maximal or near maximal 171–190 bpm effort for breathing and muscles. Feels like: Very exhausting for breathing and muscles. Recommended for: Very experienced and fit cyclists. Short intervals only, usually final preparation for short riding events.
Polar CS600X User Manual Sport zone 2 (Light) is for endurance training, an essential part of any training program. Cycling sessions in this zone are easy and aerobic. Long-duration training in this light zone results in effective energy expenditure. Progress will require persistence. Aerobic power is enhanced in sport zone 3 (Moderate). The training intensity is higher than in sport zones 1 and 2, but still mainly aerobic.
Polar CS600X User Manual heart rate, you can safely take a test to determine your HRmax yourself. Having a training buddy during the test is recommended. If you are uncertain, consult your physician before undertaking the test. Here is an example of a simple test. Step 1: Warm up for 20 minutes on a flat surface, building up to your usual training pace. Step 2: Choose a hill that will take more than 2 minutes to climb. Cycle up the hill once, building to as hard a pace as you can hold for 20 minutes.
Polar CS600X 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. HRV is affected by aerobic fitness. HRV of a well-conditioned heart is generally large at rest. Other factors that affect HRV are age, genetics, body position, time of day, and health status.
Polar CS600X User Manual store the strap and the connector separately. Keep your cycling computer, transmitter and sensors in a cool and dry place. Do not keep them in a damp environment, in non-breathable material (a plastic bag or a sports bag) nor with conductive material (a wet towel). The cycling computer, transmitter and sensors are water resistant, and can be used in rainy weather.
Polar CS600X User Manual 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. Speed and Cadence Sensors Battery Contact your authorized Polar Service Center for replacement speed and cadence sensors. Power Output Sensor Battery See the separate Power Output W.I.N.D.
Polar CS600X User Manual 54 If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product, check the listed materials in Technical Specifications. To avoid any skin reaction to the transmitter, wear it over a shirt, but moisten the shirt well under the electrodes to ensure flawless operation.
Polar CS600X User Manual 55 IrDA compatible port (an external IrDA device or an internal IR port) 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 G3 GPS sensor is designed to measure speed, distance and location data, as well as to provide track information. The Polar Cadence Sensor is designed to measure cadence when cycling.
Polar CS600X User Manual • • • • • • • Make sure the textile electrodes in the sports apparel fit snugly. Make sure that the electrodes of the transmitter / sports apparel are moistened. Make sure the transmitter / sports apparel is clean. Make sure that there is no other heart rate transmitter within 40 m/131 ft. Strong electromagnetic signals can cause erratic readings. For further information, see Precautions.
Polar CS600X User Manual ProTrainer 5 software, and delete from the cycling computer memory. *Optional sensor required. Limited Polar International Guarantee • • • • • • This limited Polar international guarantee is issued by Polar Electro Inc. for consumers who have purchased this product in the USA or Canada. This limited Polar international guarantee is issued by Polar Electro Oy for consumers who have purchased this product in other countries. Polar Electro Oy/Polar Electro Inc.
Polar CS600X User Manual 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] 17937599.
Polar CS600X User Manual 59 Index 12h/24h time mode .....................37 A.Lap on/off ................................32 Activity level ...............................34 Alarm setting ..............................37 Altitude calibration ......................29 Analyzing training in software .........21 Backlight .................................... 7 Battery low .................................55 Battery replacement .....................52 Bike symbol ..........................
