Polar RS800CX User Manual
Polar RS800CX User Manual Contents 1. INTRODUCTION ............................................................................................................ 4 2. TRAINING COMPUTER PARTS ........................................................................................... 4 Optional Accessories ................................................................................................. 4 3. GETTING STARTED ........................................................................................
Polar RS800CX User Manual Language ............................................................................................................. 34 Sleep .................................................................................................................. 34 Watch Settings ...........................................................................................................34 Reminder .........................................................................................................
Polar RS800CX User Manual 4 1. INTROD UCT ION 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 Polar RS800CX training computer. 2. TRAINING COMPUT ER PAR T S 1. Polar RS800CX training computer: displays and records your heart rate and other exercise data during exercise. 2. Polar WearLink® W.I.N.D. transmitter: sends the heart rate signal to the training computer.
Polar RS800CX User Manual 4. Polar Cadence Sensor cycling. TM 5 W.I.N.D.: measures cadence, i.e. crank revolutions per minute when When using the Polar G3 GPS sensor with a Polar s3 stride sensor or Polar cycling speed sensor, the GPS will only be used for location and route tracking. However, when the s3 stride sensor or cycling speed sensor is not in range (e.g. the type of sport changes during training), the training computer automatically retrieves speed and distance data from the GPS sensor.
Polar RS800CX User Manual Menu Structure 4. PRE PA RE FOR T RAINING Plan Your Training Exercise Types You can utilize the installed ready-made exercises or create your own using the training computer. Create more versatile ones and transfer them to the training computer by using the Polar ProTrainer 5. Select Settings > Exercise The Exercise menu shows a list of exercises. Navigate through the options with UP or DOWN and view the exercise by pressing OK.
Polar RS800CX User Manual • • cool-down. OwnZone: The training computer automatically determines your individual aerobic (cardiovascular) heart rate zone. This is called OwnZone. Suggested duration for the exercise is 45 minutes. For further information, see Determine Your OwnZone. Additional background information can be found in OwnZone Training. Add new: Create and save your own basic exercise. You can store a total of 10 exercises + 1 Free exercise in your training computer.
Polar RS800CX User Manual computer will alert you when changing zones. • • • Timers : Set a timer for the zone (minutes and seconds) and press OK. Or Distances*: Set the distance for the zone and press OK. Or Off: Select off for timers and distances and press OK. Once you have defined the first zone, Zone 1 OK is displayed. For more than one exercise zone, repeat steps 2 and 3 until all zones are defined. When the exercise is ready, New exercise added is displayed.
Polar RS800CX User Manual Calibration complete and the factor are displayed. The sensor is now calibrated and ready for action. Set Calibration Factor Manually The calibration factor is calculated as a ratio of the actual distance to the uncalibrated distance. Example: you run 1200m, the training computer shows a distance of 1180m, the calibration factor is 1.000. Calculate the new calibration factor as follows: 1.000*1200/1180 = 1.017. The measuring range for the factor is 0.500-1.500.
Polar RS800CX User Manual Detach the connector from the strap when you are not using it to maximize the transmitter lifetime. See detailed washing instructions in Care and Maintenance. The Polar WearLink transmitter can be used with specific apparel that has built-in soft textile electrodes. Wet the electrode areas of the apparel. Clip the connector of the transmitter straight onto the apparel without the strap so that the connector’s Polar logo is in an upright position. Start Training 1.
Polar RS800CX User Manual If you select a shoe or bike, and have also set the GPS function on, the GPS will only be used for location and route tracking. • GPS: Set the GPS function On/Off. • Altitude: Switch the altitude on or off, or calibrate altitude. • Rec.rate: Set the recording rate. • RR data: Switch the RR recording on or off. • TZ Alarm: Switch target zone alarm sounds on or off.
Polar RS800CX User Manual Stopwatch view Calories Time Stopwatch * s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D. required. Lap time view Zone pointer Heart rate Lap time Speed/pace view Cadence* Distance** Speed/pace** * s3 stride sensor or cadence sensor W.I.N.D. required. * s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D. required. Distance view Countdown timer Zone pointer Distance* / Lap time * s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D.
Polar RS800CX User Manual Information on the display Time of day Countd. timer Lap time Stopwatch Heart rate Average heart rate Calories Zone pointer (heart rate) Zone pointer (Polar sport zones) Target zone 13 Symbol Explanation Time of day Countdown timer Lap number and lap time Total duration of the exercise so far Current heart rate Average heart rate of the exercise so far.
Polar RS800CX User Manual Information on the display 14 Symbol RR variation Explanation Beat to beat variation in heart beat intervals, i.e. the variation in times between successive heart beats. Ascent Ascended meters/feet Descent Descended meters/feet Altitude Current altitude Time in zone Time spent in the zone Temperature Temperature reading (°C).
Polar RS800CX User Manual Information on the display (Polar s3 sensor W.I.N.D. required) 15 Symbol Lap distance Lap number and lap distance Trip distance Distance between points A and B. Zone pointer (speed/pace) If the symbol is not visible and/or an alarm sounds, your speed/pace is outside the target zone.
Polar RS800CX User Manual Information on the display (Polar G3 GPS sensor W.I.N.D. required) 16 Symbol Distance Distance covered so far Lap distance Lap number and lap distance Trip distance Distance between points A and B. Zone pointer (speed/pace) Information on the display (Polar speed sensor W.I.N.
Polar RS800CX User Manual Information on the display (Polar cadence sensor W.I.N.D required) 17 Symbol Cadence Explanation Measures the speed at which you turn the cranks of your bicycle (i.e. cadence), in revolutions per minute (rpm). Avg Cadence The average cadence. Zone pointer*(cadence) If the cadence symbol is not visible and/or an alarm sounds, you are outside the target cadence zone limits. Button Functions During Exercise Record a Lap Press OK to record a lap.
Polar RS800CX User Manual 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. Night mode is turned on, and the display illuminates automatically when any button is pressed or exercise phase is changed. View Quick Menu Press and hold LIGHT. Settings is displayed.
Polar RS800CX User Manual 19 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. If you are not 100 percent sure of your physical or mental state – for example, if you are not recovered from previous training, not feeling well, or are stressed. After changing user settings.
Polar RS800CX User Manual 20 Analyze Exercise Results To view basic data on your performance, see File on your training computer. For deeper analysis, transfer the data to Polar ProTrainer 5. The software offers various options to analyze the data with. The training computer and software are connected via IrDA. First, open the software.
Polar RS800CX User Manual 21 b. Sport zones Select File > Exercise log > Sport zones c. Phases Select File > Exercise log > Phases d. Laps Select File > Exercise log > Laps d. Multisport summary A multisport summary is attached to each exercise file that is a part of a combined exercise. Select File > Exercise log > Multisport summary a. Basic Select File > Exercise log > Basic Name of exercise Starting time Distance* Duration * s3, G3 or speed sensor W.I.N.D. required.
Polar RS800CX User Manual 22 Calories expended during exercise. Energy expenditure indicates overall exertion during exercise. Speed/pace* Maximum speed/pace Average speed/pace Distance Press and hold LIGHT to switch speed/pace. * s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D. required. Cadence* Maximum cadence Average cadence * s3 stride sensor or cadence sensor W.I.N.D. required. Stride length* Average stride length * s3 stride sensor W.I.N.D. required.
Polar RS800CX User Manual 23 Decline* Maximum decline in % Minimum decline in degrees *Cycling speed sensor W.I.N.D. required. Temperature Maximum oC degrees Minimum oC degrees Average oC degrees Press STOP to return to the basic information view. Additional Basic Information Select File > Exercise log. Select the exercise with OK. To add your own exercise information or delete the exercise from File, press and hold LIGHT in basic information view (exercise name is displayed).
Polar RS800CX User Manual 24 Time Phase name Split time Duration of current phase Heart rate in beats per minute (bpm), alternating with a percentage of maximum heart rate (%), or as a percentage of heart rate reserve. Maximum heart rate Average heart rate Increased HR / Recovery HR / HR differ. The difference between heart rate at the beginning and end of the phase.
Polar RS800CX User Manual In the Phases information view, see Laps information by pressing DOWN. Laps information is shown only if there is more than one lap in the memory. Number of recorded laps/autolaps (lap information alternating with autolap information) 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.
Polar RS800CX User Manual Incline Incline in % Incline in degrees *Cycling speed sensor W.I.N.D. required. Altitude Ascent Altitude Altitude Descent Altitude Temperature Press STOP to return to Laps information view. Weekly Summary Select File > Weekly In Weekly summary, you can view data accumulated during the past 16 weeks of exercise. The bar on the far right named This week displays the exercise summary for the current week. Earlier bars are dated the Sunday of the week in question.
Polar RS800CX User Manual Total values file as a seasonal or monthly counter of training data. The values are updated automatically when exercise recording is stopped. Use UP or DOWN to scroll through the following information: • Tot. Shoe1 distance • Tot. Shoe2 distance • Tot. Shoe3 distance • Tot. Bike1 distance • Tot. Bike2 distance • Tot.
Polar RS800CX User Manual Polar s3 Stride Sensor W.I.N.D. To activate the stride sensor in your training computer, select Settings > Features > Shoes/bikes > Shoe 1/2/3 > On. Teach new sensor? is displayed. • If your sensor is already taught, select No. • If your sensor has not been taught yet, select Yes . Before teaching, make sure that there are no other s3 stride sensors or G3 GPS sensors nearby (40 m/131 ft). The sensor should be within 1,5 meters/5 ft of the training computer.
Polar RS800CX User Manual 29 the altimeter in the Altitude menu. You can calibrate the altimeter manually or automatically. Set the altitude function on or off Select Settings > Features > Altitude > On / Off Calibrating the Altitude Manually Select Settings > Features > Altitude > Calibrate > set the altitude of current location If the altitude of your location differs significantly from the displayed altitude value Calibrate to xx? is displayed. • • Yes : Altitude calibrated to xx is displayed.
Polar RS800CX User Manual RR-data Speed Cadence 30 S3 GPS Altitude Recording Rate 1s Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off On 2s 5s 15s 60s Off Off On Off Off 13h 30min 27h 00min 67h 40min 169h 10min 677h 10min Off Off On Off On 9h 40min 19h 20min 48h 20min 126h 50min 507h 50min Off Off On On Off 5h 10min 10h 20min 26h 00min 72h 30min 290h 10min Off Off On On On 4h 30min 9h 00min 22h 30min 63h 20min 253h 50min Off
Polar RS800CX User Manual RR-data Speed Cadence 31 S3 GPS Altitude Recording Rate 1s On On On On On On On On On On On On On On On On On 2s 5s 15s 60s Off Off Off Off On 18h 20min 25h 20min 32h 40min 37h 30min 39h 50min Off Off Off On Off 5h 20min 9h 20min 17h 30min 27h 20min 36h 10min Off Off Off On On 4h 30min 8h 10min 15h 50min 26h 00min 35h 40min Off Off On Off Off 11h 50min 18h 20min 27h 20min 33h 50min 38h 40min Off Off On Off On
Polar RS800CX User Manual RR-data Speed Cadence 32 S3 GPS Altitude Recording Rate 1s On On 2s 5s 15s 60s On On Off On Off 4h 50min 8h 40min 16h 30min 26h 40min 36h 00min On On Off On On 4h 10min 7h 40min 15h 00min 25h 20min 35h 20min ** This is a sum of 2 or more exercises; maximum duration of a single exercise is 99 h 59 min 59 s. The maximum recording time can be shorter, if you record a large number of short exercises. The durations in the table are estimates.
Polar RS800CX User Manual performance. To set user information in the training computer Select Settings > User • • • • • • • Weight : To change units, press and hold LIGHT Height: To change units, press and hold LIGHT Birthday: dd=day, mm=month, yy=year Sex: Male/Female Activity: Top/High/Moderate/Low Heart Rate: HR , HR max sit VO2max: Maximal oxygen intake Activity Level Activity level is an assessment of your level of long-term physical activity.
Polar RS800CX User Manual Sound To set the sound level Select Settings > General > Sound > Volume > On / Off Volume settings control button sounds and activity sounds during exercise. This does not affect the watch or target zone alarms (TZ Alarm). To set the target zone alarm on/off Select Settings > General > Sound > TZ Alarm > On / Off The target zone alarm will go off, and the limits will flash when you are outside the target zone.
Polar RS800CX User Manual • • • • • • Date: Enter the date of the task, dd=day, mm=month, yy=year. Reminder time: Enter the time for the task. Alarm: Set alarm to sound on time, or 10 min / 30 min / 1 hour before the task. Sound: Select alarm sound Silent / Beep / Normal. Repeat: Select reminder to repeat Once / Hourly / Daily / Weekly / Monthly / Yearly. Exercise: Select an exercise to link to the reminder. When the reminder goes off, the training • computer will present this exercise as default.
Polar RS800CX User Manual corner of the display indicates that Time 2 is in use. Date Set the date in the training computer Select Settings > Watch > Date dd=day, mm=month, yy=year You can change settings easily by using the software. For further information, see software help. 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 8.
Polar RS800CX User Manual • Program off: Remove the program from your training computer. View your daily program Select Program > Week view > Day view Select Today > Exercise view 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.
Polar RS800CX User Manual 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 o
Polar RS800CX User Manual 9. TES TS 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.
Polar RS800CX User Manual 40 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. If your training computer does not receive your heart rate at the beginning or during the test, the test fails and Test failed, check WearLink is displayed.
Polar RS800CX User Manual Age / Years 60-65 41 Very low Low Fair Moderate Good Very good Elite < 21 21-24 25-28 29-32 33-36 37-40 > 40 Very low Low Fair Moderate Good Very good Elite < 27 27-31 32-36 37-41 42-46 47-51 > 51 < 26 26-30 31-35 36-40 41-44 45-49 > 49 < 25 25-29 30-33 34-37 38-42 43-46 > 46 < 24 24-27 28-31 32-35 36-40 41-44 > 44 < 22 22-25 26-29 30-33 34-37 38-41 > 41 < 21 21-23 24-27 28-31 32-35 36-38 > 38 < 19 19-22 23-25 26-
Polar RS800CX User Manual 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.
Polar RS800CX User Manual 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). You can interrupt the test in any phase by pressing STOP. Optimizer Test canceled is displayed.
Polar RS800CX User Manual performing the OwnOptimizer Test 2–3 times a week. Parasympathetic Overtraining (9) Your heart rate has stayed at a low level, which is generally interpreted as a sign of a good recovery. However, other parameters indicate parasympathetic overtraining. You may have trained with high volumes for a long time, and recovery may not have been sufficient.
Polar RS800CX User Manual 45 In time mode, press OK > New WearLink found, Teach new WearLink? Wear the transmitter and make sure that you are not near (40 m/131 ft) other Polar WearLink W.I.N.D. transmitters. In time mode, press OK. The training computer starts searching for the transmitter signal. Once the new transmitter is identified, New WearLink found, Teach new WearLink? is displayed. • • Select YES to confirm teaching. Completed! is displayed. Start exercise recording by pressing OK.
Polar RS800CX User Manual Target zone LIGHT 46 Intensity % of HRmax, bpm 60–70% 114-133 bpm Example durations Training benefit 40–80 minutes Benefits: Improves general base fitness, improves recovery and boosts metabolism. Feels like: Comfortable and easy, low muscle and cardiovascular load. Recommended for: Everybody for long training sessions during base training periods and for recovery exercises during competition season.
Polar RS800CX User Manual function guides you through your warm-up, and takes your present physical and mental condition into account. For most adults, OwnZone corresponds to 65-85% of maximum heart rate. OwnZone can be determined in 1-5 minutes during a warm-up period by walking, jogging, or doing some other sport. The idea is to start exercising slowly at a light intensity, and to gradually increase intensity and heart rate. OwnZone is developed for use by healthy people.
Polar RS800CX User Manual Exercise heart rate can be determined by using the Karvonen formula**. Add the given percentage of heart rate reserve to resting heart rate. Exercise HR = % of target intensity (HRmax – HRrest) + HRrest Example: Target intensity 70 % HRR for a person with HR max 201 bpm and HRrest 50 bpm Exercise HR= 70% (201-50) + 50 Exercise HR=156 bpm For a precise exercise heart rate, you need your exact HRmax and HRrest.
Polar RS800CX User Manual contacting the ground. Running speed = 2 * stride length * cadence There are two ways to run faster: moving your legs at a higher cadence or taking longer steps. Elite long distance runners typically run with a high cadence of 85-95. On uphills, typical cadence values are lower. On downhills they are higher. Runners adjust stride length to gather speed: stride length increases as speed increases. Yet one of the most common mistakes novice runners make is over-striding.
Polar RS800CX User Manual 50 Running Index is calculated during every exercise when heart rate and the s3 stride/G3 GPS sensor* signal is recorded, and when the following requirements apply: • • speed should be 6km/h / 3,75 mi/h or faster and duration 12 minutes minimum. heart rate should be above 40% HRmax. Make sure that the stride sensor is calibrated. Calculation begins when you start recording the session.
Polar RS800CX User Manual Running Index 46 48 50 52 54 56 58 60 62 64 66 68 70 72 74 76 78 51 Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km (h:mm:ss) 42.
Polar RS800CX User Manual 12 . CUS TOMER SERVICE INF O R MAT I O N Care and Maintenance Caring For Your Product 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.
Polar RS800CX User Manual Excessive use of the backlight drains the training computer’s battery more rapidly. In cold conditions, the low battery indicator may appear, and disappear again when you return to a warmer environment. To ensure the maximum lifespan of the battery cover, open it only when changing battery. When changing the battery, make sure the sealing ring is not damaged, in which case you should replace it with a new one.
Polar RS800CX User Manual • • • • • • • • • 54 Have you been physically inactive for the past 5 years? Do you have high blood pressure or high blood cholesterol? Are you taking any blood pressure or heart medication? Do you have a history of breathing problems? Do you have symptoms of any disease? Are you recovering from a serious illness or medical treatment? Do you use a pacemaker or other implanted electronic device? Do you smoke? Are you pregnant? Note that in addition to exercise intensity, medicat
Polar RS800CX User Manual Ascent/Descent resolution: 55 The Polar wrist unit calculates altitude by using the standard average altitude at defined air pressures according to ISO 2533.
Polar RS800CX User Manual Marking on case back Water resistant Water resistant 30 m/50 m Water resistant 100 m 56 Water resistant characteristics Protected against wash splashes, sweat, raindrops etc. Not suitable for swimming. Suitable for bathing and swimming Suitable for swimming and snorkeling (without air tanks) *These characteristics also apply to Polar WearLink W.I.N.D. transmitters marked Water resistant 30m. Frequently Asked Questions What should I do if... ...
Polar RS800CX User Manual If you have purchased a new transmitter as an accessory, it will have to be introduced to the training computer. For further information, see Teach a New Transmitter. If the transmitter you are using is included in the product set, and the text appears on the display, the training computer may be detecting the signal of another transmitter.
Polar RS800CX User Manual This product is compliant with Directives 93/42/EEC and 1999/5/EC. The relevant Declaration of Conformity is available at www.support.polar.fi/declaration_of_conformity.html. This crossed out wheeled bin marking shows that Polar products are electronic devices and are in the scope of Directive 2002/96/EC of the European Parliament and of the Council on waste electrical and electronic equipment (WEEE). These products should thus be disposed of separately in EU countries.
Polar RS800CX User Manual 59 Index 12h/24h time mode .....................35 Running Index ...................... 22, 49 A.Lap on/off ................................32 Activity level ...............................33 Alarm setting ..............................35 Altitude calibration ......................28 Analyzing training in software .........20 Selecting exercise type ................... 6 Sound .......................................34 Speed limits ................................
