Polar RS300X™ User Manual
ENGLISH Contents 1. GET STARTED................................ Get to Know Your Polar RS300X............ Wrist Unit Buttons and Menu Structure .... Start With Basic Settings ................... Symbols on the Display ..................... 4 4 5 6 7 2. BEFORE TRAINING ........................... 8 Polar Fitness Test ........................... 8 OwnZone Limits ............................. 12 3. TRAINING .................................... Wear the Transmitter .......................
ENGLISH Guarantee and Disclaimer ..................
ENGLISH 1. GET STARTED Get to Know Your Polar RS300X The Polar RS300X training computer displays and records your heart rate and other data during training. The Polar WearLink ®+ transmitter transmits the heart rate signal to the training computer. The transmitter consists of a connector and strap. Optional Accessories The Polar S1 foot pod™ transmits the running speed and distance data to your training computer. The Polar G1 GPS sensor transmits the speed and distance data to your training computer.
ENGLISH Wrist Unit Buttons and Menu Structure UP: Enter the menu and move through selection lists, adjust values DOWN: Enter the menu and move through selection lists, adjust values RED button: Confirm selections, access exercise menu, start training (with a long press) • • • • • • BACK: Return to the previous level Cancel selection Leave settings unchanged With a long press, return to Time view LIGHT: Illuminate the display With a long press, enter Quick menu in Time view (to, e.g.
ENGLISH Start With Basic Settings To activate your Polar RS300X, press any button for one second. Once RS300X is activated, it cannot be switched off. 1. 2. 3. 4. 5. 6. 6 Press the RED button to access the Language menu. Select English, Deutsch, Español or Français with UP/DOWN and confirm with the RED button. Start with basic settings is displayed. Press the RED button and continue with basic settings. Select Time format. Enter Time (hours and minutes). Enter Date. Get Started 7. Select Units.
ENGLISH Symbols on the Display Symbol Description The training computer battery level is low. The alarm is active. Time 2 is in use. The key lock is active. Current speed/pace. The G1 GPS sensor is in use. If the symbol is blinking, RS300X is trying to establish a connection to the GPS sensor, or the GPS sensor is trying to establish a connection to the satellites. Heart rate is detected when the heart symbol is blinking. The foot pod is in use.
ENGLISH 2. BEFORE TRAINING Polar Fitness Test To train right and to monitor your progress, it is important to know your current fitness level. The Polar Fitness Test™ is an easy and quick way to measure your cardiovascular fitness and aerobic capacity. The test is performed at rest. The test result is a value called Polar OwnIndex®. OwnIndex is comparable to maximum oxygen uptake (VO2max), a commonly used aerobic capacity measure. For more information, see Interpret Your Fitness Test Results.
ENGLISH Perform Polar Fitness Test 1. 2. 3. 4. 5. Wear the transmitter, lie down and relax for 1-3 minutes. In Time view, select UP/DOWN > Test > Start. The fitness test begins as soon as the RS300X locates your heart rate. So, make sure you are relaxed and ready to take the test when you press Start. Approximately 5 minutes later, a beep will indicate the end of the test, and the test result is displayed. Press the RED button. Update to VO2max? is displayed.
ENGLISH Interpret Your Fitness Test Results Interpret the OwnIndex values by comparing your individual values and changes in them over time. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex in the table on the right, and see how it compares to others of the same gender and age. This classification is based on a literature review of 62 studies where VO2max was measured directly in healthy adult subjects in the USA, Canada and seven European countries.
ENGLISH Follow Fitness Test Results Fitness test results contain 16 of your latest OwnIndex values, including the dates. On average, it takes six weeks of regular training to improve your aerobic fitness noticeably. To improve your aerobic fitness most efficiently, you need to train large muscle groups. 1. 2. Select UP/DOWN > Test > Trend. Your OwnIndex result bars and date of the latest test are displayed. Press UP/DOWN to view the previous OwnIndex results. Delete OwnIndex Values 1. 2. 3.
ENGLISH OwnZone Limits Your training computer can determine your individual aerobic heart rate zone automatically. This feature is called Polar OwnZone® (OZ). Starting every training session with the OwnZone guarantees safe and effective heart rate zones for your daily condition.
ENGLISH 3. TRAINING Wear the Transmitter Before recording a training session, wear the transmitter. 1. 2. 3. 4. Wet the electrode areas of the strap well under running water. Attach the connector to the strap. Adjust the strap length to fit it tightly but comfortably. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap.
ENGLISH Wear the Polar S1 foot pod* • The S1 foot pod has to be activated from the training computer before it can be used: UP/DOWN > Settings > Features > S sensor > Footpod. • Install a battery before using the foot pod for the first time. For instructions, see the Polar S1 foot pod user manual. • To improve the accuracy of speed/pace and distance measurements, calibrate the foot pod. See Feature Settings and the Polar S1 foot pod user manual.
ENGLISH Attaching the S1 Foot Pod to Your Shoe To measure speed/pace and distance accurately, make sure the foot pod is correctly positioned. 1. 2. 3. 4. Detach the foot pod from the fork. Loosen your shoelaces and place the fork underneath them, on top of the tongue of your shoe. Tighten the laces. Fit the front part of the foot pod (closest to the RED button) to the fork and press from the rear. Fasten the flap. Make sure the foot pod does not move and is aligned with your foot.
ENGLISH Wear the Polar G1 GPS Sensor* • The GPS sensor has to be activated from the training computer before it can be used: UP/DOWN > Settings > Features > S sensor > GPS. • Install a battery before using the GPS sensor for the first time. See the Polar G1 GPS sensor user manual. *Optional G1 GPS sensor required. Wearing the GPS Sensor 1. 2. 3. 4. Push to open the clip. Thread the armband loosely through the loops on the clip and fasten. Position the armband round your upper arm and fasten.
ENGLISH Start Training 1. 2. Wear the training computer, the transmitter, and additionally either foot pod or GPS sensor. In Time view, press the RED button and select Start to start recording your training session or select Settings to modify sounds, heart rate view or other exercise settings before starting. Recording can also be started by long-pressing the RED button once. To modify exercise settings during the training session, press BACK and select Settings.
ENGLISH During Training The following information is displayed during training. Press UP/DOWN to change the view. You can adjust the display options by selecting BACK > Settings > Display. The name of the display appears for a few seconds. The name indicates the lower row information.
ENGLISH Pace/Speed (available only with foot pod or GPS sensor) Stopwatch Distance Speed/pace (depending on the selected speed view) Distance (available only with foot pod or GPS sensor) Zone number and countdown timer or distance / Lap time (lap time will be displayed if you have not set any timers or distances that prompt you to change zones) Sport zones / Target heart rate zone / target speed/pace zone Distance Training 19
ENGLISH Quick menu: To access the quick menu during training, press and hold LIGHT. The quick menu is a short cut to locking buttons, adjusting training sounds and other settings. -Touch: Check selected information during training by bringing the training computer close to the transmitter connector. Set up the -Touch function: UP/DOWN > Settings > Features > -Touch. Lap: Take a lap during training session by short-pressing the RED button.
ENGLISH Stop Training 1. 2. Press BACK to pause training recording. Press BACK again or select Exit from the Stop menu to stop recording altogether. Detach the transmitter connector from the strap and rinse the strap under running water after every use. Wash the strap regularly in a washing machine at 40°C/104°F after every fifth use. Continue Training: Continue recording the paused training session by selecting Continue from the Stop menu.
ENGLISH 4. AFTER TRAINING Summary After training session is paused, a summary of training information can be viewed by selecting Summary from the Stop menu. More detailed training information can be found under UP/DOWN > File. See Review Training Data. Scroll UP/DOWN for the following information. Max HR Maximum heart rate during training session. Avg HR Average heart rate during training session. Duration Duration of training session.
ENGLISH Review Training Data Select UP/DOWN > File to review training information in Exercise Log , Weekly and Totals. Exercise Log Exercise log 16 of your latest training sessions are shown as bars on the display. You can compare the duration of your training sessions and see overall trends. You can toggle between the training sessions with UP/DOWN. The training session type and the date of the selected training session are shown on the display.
ENGLISH If OK appears above the RED button, even more detailed information is available.
ENGLISH Weekly In the Weekly log you can view accumulated data of your training sessions for previous weeks. You can toggle between the weeks with UP/DOWN. The bar on the right is entitled This Week and shows training summary for the current week. The other bars (named after the Sunday of the week in question) display the summaries for the past 15 weeks. View more detailed weekly information by selecting a week and pressing the RED button.
ENGLISH Totals Delete Totals includes cumulative values of information To delete training files, select Delete from the File menu. From the Delete menu: • select Exercise if you want to delete a training file. Next, select the training file you wish to delete. • select All exerc. if you want to delete all training files. • select Totals if you want to reset total statistics. Next, select what you wish to delete. Options are All (all total statistics), Distance, Duration , Calories or Exerc.
ENGLISH Transfer Data You can transfer your training data from RS300X to your diary in polarpersonaltrainer.com once you register for the service. A Polar FlowLink™ (can be purchased separately) and WebSync software are required for data transfer. Download the WebSync software from polarpersonaltrainer.com and install it onto your PC following the instructions on the screen. Transfer Training Data 1. 2. 3. 4. Open the WebSync data transfer software on your PC. Plug the FlowLink into a USB port.
ENGLISH 5. SETTINGS Watch Settings Select the value you want to change and press the RED button. Adjust the values with UP/DOWN and accept with the RED button. Access watch settings by selecting UP/DOWN > Settings > Watch. Time and Date Settings Set the local time (Time 1) and a time difference to it (Time 2). With Time zone, you can select which time zone is used. In Time view, you can easily change the time zone from Time 1 to Time 2 by pressing and holding DOWN. Set the date with Date setting.
ENGLISH Alarm Select Alarm from the Watch settings menu. Set the alarm to go on Once, from Monday to Friday, Daily, or turn it Off. Press BACK to stop the alarm or the RED button to snooze for 10 minutes. The alarm cannot be used during training. Exercise Settings Access exercise settings by selecting UP/DOWN > Settings > Exercise . In the Exercise menu there are 5 exercise options which all have their own settings. • Free: No predetermined settings for the training session.
ENGLISH All options, excluding Free, have the following settings: • Select : Select the option as your exercise setting. • View: View the details of the exercise setting. • Edit: Edit the details of the exercise setting. Select the Number of zones , Zone type (either Heart rate or Speed/Pace ), limits for the zone(s) and Zone guide (either Timers , Distances or Off). • See Adjusting heart rate zones manually.
ENGLISH Feature Settings Access feature settings by selecting UP/DOWN > Settings > Features . • S sensor: Select which speed sensor you wish to use. Options are Footpod, GPS and Off. • Footp.calibr.: • Run: Calibrate the foot pod by running. Turn the foot pod on. Set the Calibration Distance (preferably more than 1000 meters), i.e. the distance how far you want to run, in kilometers. Press START and run ...km > Press the RED button on the training computer.
ENGLISH • HR view: Set how the heart rate is displayed. Options are HR and HR% (percentage of maximum heart rate). • Sport zones: Set the lower limits for 5 sport zones. 32 Settings User Settings Access user settings by selecting UP/DOWN > Settings > User . • Weight: Enter your weight. • Height: Enter your height. • Birthday: Enter your date of birth. • Sex: Select Male or Female.
ENGLISH • Moderate : 1-3 hours a week. You participate regularly in recreational sports. For instance, you run 5-10 km or 3-6 miles per week or spend 1-3 hours per week in comparable physical activity, or your work requires modest physical activity. • High: 3-5 hours a week. You participate at least 3 times a week in heavy physical training. For instance, you run 20-50 km or 12-31 miles per week or spend 3-5 hours per week in comparable physical activity. • Top: 5+ hours a week.
ENGLISH General Settings Access general settings by selecting UP/DOWN > Settings > General . • Sound: Set the Volume level (Vol 2, Vol 1 or Off) and TZ Alarm (target zone alarm: On or Off). • Keylock: Select Manual or Automatic. For Automatic, the keylock activates when you have not pressed the buttons in one minute. • Help : Select On or Off. This is a function that displays short help messages when using the training computer. • Units.
ENGLISH 6. IMPORTANT INFORMATION Caring for Your Polar RS300X Like any electronic device, the Polar training 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. Dry the connector with a soft towel. Never use alcohol or any abrasive material (steel wool or cleaning chemicals).
ENGLISH Service During the two-year guarantee/warranty period we recommend that you have service done by an authorized Polar Service Center only. The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro. For contact information and all Polar Service Center addresses, visit www.polar.fi/support and country specific websites. Register your Polar product at http://register.polar.
ENGLISH Changing Batteries Training Computer We recommend that you have the training computer battery replaced by an authorized Polar Service Center. They test your Polar training computer for water resistance after battery replacement. • The low battery indicator is displayed when 10–15% of the battery capacity is left. • Excessive use of the backlight drains the battery more rapidly. • In cold conditions, the low battery indicator may appear, but will disappear when the temperature rises.
ENGLISH 1. Using a coin, open the battery cover by turning it counterclockwise to OPEN. 2. Insert the battery (CR2025) inside the cover with the positive (+) side against the cover. Make sure the sealing ring is in the groove to ensure water resistance. 3. Press the cover back into the connector. 4. Use the coin to turn the cover clockwise to CLOSE. Danger of explosion if the battery is replaced with wrong type. S1 foot pod See the instructions in the S1 foot pod user manual.
ENGLISH Precautions The Polar training computer shows your performance indicators. It indicates the level of physiological strain and intensity during your training session. No other use is intended or implied. Minimizing Risks When Training Training may include some risk. Before beginning a regular training program, answer the following questions concerning your health status. If you answer yes to any of these questions, consult a physician before starting any training program.
ENGLISH Training equipment with electronic components may cause interfering stray signals. To tackle these problems, try the following: 1. 2. 3. Remove the transmitter from your chest and use the training equipment as you would normally. Move the wrist unit around until you find an area in which it displays no stray reading or does not flash the heart symbol.
ENGLISH Troubleshooting If you don't know where you are in the menu, press and hold BACK until time is displayed. If there are no reactions to any buttons or the training computer displays unusual readings, reset the training computer by pressing four buttons (UP, DOWN, BACK and LIGHT) simultaneously for four seconds. All other settings but time and date are saved.
ENGLISH Technical Specifications Limit values Training Computer CR 2032 Average 1 year (1 h/day, 7 days/week training) Operating temperature -10 °C to +50 °C / 14 °F to 122 °F Wrist strap material Polyurethane Back cover and wrist strap Stainless steel complying with the EU buckle Directive 94/27/EU and amendment 1999/C 205/05 on the release of nickel from products intended to come into direct and prolonged contact with the skin. Watch accuracy Better than ± 0.5 seconds/day at 25 °C / 77 °F temperature.
ENGLISH The Polar RS300X training computer applies the following patented technologies, among others: • OwnZone® assessment for determining personal target heart rate limits for the day • OwnCode® coded transmission • OwnIndex® technology for fitness test • OwnCal® personal calorie calculation • WearLink® technology for heart rate measurement • FlowLink® data transfer Important Information 43
ENGLISH Guarantee and Disclaimer Limited International Polar Guarantee • This guarantee does not affect the consumer’s statutory rights under applicable national or state laws in force, or the consumer’s rights against the dealer arising from their sales/purchase contract. • This limited Polar international guarantee is issued by Polar Electro Inc. for consumers who have purchased this product in the USA or Canada.
ENGLISH The names and logos 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 Polar Electro Oy. Windows is a registered trademark of Microsoft Corporation and Mac OS is a registered trademark of Apple Inc. Polar Electro Oy is a ISO 9001:2008 certified company. This product is compliant with Directive 93/42/EEC.
ENGLISH 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. • Polar Electro Inc.
Manufactured by Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.
