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User Manual in English

1. Settings 39 ENGLISH e Top You participate in heavy physical exercise at least 5 times a week or you exercise to improve performance for competitive purposes e High You participate at least 3 times a week in heavy physical exercise e g you cycle 2 4 hours 40 120 km 25 75 miles per week or spend that time in comparable physical activity e Moderate You participate regularly in recreational sports e g you cycle 1 2 2 hours 15 40 km 3 25 miles per week or spend that time in comparable physical activity or your work requires modest physical activity e Low You do not participate regularly in recreational sport or heavy physical activity e g you exercise hard enough to cause heavy breathing or perspiration only occasionally In the cycling computer these values are used to calculate your energy expenditure Heart Rate HR max HRsit HR max Maximum heart rate Your age predicted HR max value 220 age is used as a default Set your HR max 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 HR it Heart rate value in a sitting position Your age predicted HR j value is used as a default Set your HR value if you have determined it according to the instructions For instructions see Heart Rate Value in a Sitting Position page 59 in Background Information
2. There is no need to re enter chain length and weight if links are removed The system uses chain density weight length Removing links from the chain does not affect density For further information on Power settings consult the power sensor user manual O Use Polar ProTrainer 5 software for Power settings Optional sensor required Cadence On Off You can install an optional Polar Cadence Sensor onto your bicycle To activate the cadence sensor in your cycling computer select Settings gt Bike gt Bike 1 gt Cadence gt On Teach new sensor is displayed e f your sensor is already taught select No e f your sensor has not been taught yet see Using a New Accessory page 55 for more information on teaching User Settings Enter accurate user information in the cycling computer to receive the correct feedback on your performance To set user information in the cycling computer select Settings gt User Settins lt Bike User e Weight To change units press and hold LIGHT e Height To change units press and hold LIGHT e Birthday dd day mm month yy year e Sex Male Female e Activity Top High Moderate Low e Heart Rate HRmao HR sit e O2max Maximal oxygen intake Activity Level Activity level is an assessment of your level of long term physical activity Select the alternative that best describes the overall amount and intensity of your physical activity during the past three months
3. bicycle settings for bikes 2 or 3 bikes can be entered later For further information see Bike Settings page 37 Wheel Enter the wheel size mm for each of your bicycles For further information see Measuring Wheel Size page 8 Start with basic settings is displayed Press OK and adjust the following data Time Select 12h or 24h With 12h select AM or PM Enter the local time Date Enter current date dd day mm month yy year If you use 12 h time mode set the date mm month dd day yy year Units Select metric kg cm km or imperial lb Ft mil units Weight Enter your weight To change units press and hold the LIGHT Height Enter your height In LB FT format first enter feet then inches Birthday Enter your date of birth dd day mm month yy year Sex Select Male or Female Settings OK is displayed Select Yes or Mo Select Yes to accept and save settings The cycling computer will display time of day Select Na if settings are incorrect and need to be changed Press STOP to return to the data you want to change Getting Started 9 ENGLISH Menu Structure Menu visible when you rodas Training Program have transferred ze programmed exercises A from software to the Cycling Computer i Training Program ExerciseLog Weekly To scroll the menu press f Delete UP and DOWN Exercise Feature i Bike Mon 12 06 User General Watch Settines Fitness Test Optimi
4. Bike 2 Bike 3 gt OK Select Other to measure only heart rate altitude temperature and data provided by the GPS sensor Select Bike 1 O The number on the bottom right hand corner indicates the bike that is going to be used Switch bikes quickly by pressing and holding DOWN To switch exercises press and hold UP O Only the bikes that are switched ON are shown on this selection list For further information see Bike Settings page 37 3 Within four seconds your heart rate appears on the display The frame around the heart symbol indicates that transmission is coded Depending on the sensor you are using the cyclist or GPS symbol or both on the bottom left hand corner of the display flashes until all the sensors are found 4 Start exercising by pressing OK The exercise type is displayed in the upper left hand corner Alternatively select Settings Reset trip or Location In Settings you can change or view different settings before exercise For further information on all the settings available see Settings page 34 The Settings menu lists the following options e Exercise Select Free Basic OwnZone or Interval and press OK If you created new exercises these will be listed as well 1 Select Set a default exercise to be performed at once or 2 View View exercise settings e GPS Set the GPS function On Off e Altitude Calibrate altitude e Rec rate Set the recording rate e RR data Switch the RR
5. Backround Information 59 ENGLISH 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 During exercise HRV decreases as heart rate and exercise intensity increase HRV also decreases during periods of mental stress HRV is regulated by the autonomic nervous system Parasympathetic activity decreases heart rate and increases HRV whereas sympathetic activity increases heart rate and decreases HRV HRV is used in the Ownzone OwnIndex and OwnOptimizer features It can also be monitored on its own using the cycling computer If your HRV changes at a given cycling pace and heart rate this may indicate a change in your training load and stress R R Recording R R recording rate saves heartbeat intervals i e intervals between successive heartbeats This information is also shown as instantaneous heart rate in beats per minute in recorded samples When recording every single interval extra systoles and artefacts can also be seen We recommend using contact gel ECG gel to optimize contact between your skin and the heart rate sensor
6. Maximal Oxygen Intake VO7max VO gt max IS your body s maximum capacity for oxygen consumption during maximum exertion The most accurate way of determining VO7max is to perform a maximal stress test in a laboratory If you know your exact clinically tested VO7max set the value in the cycling computer Otherwise measure a comparable value OwnIndex by taking the Polar Fitness Test For further information see Polar Fitness Test page 47 If changes are made to the user settings User settings updated is displayed You can enter and edit user settings by using the Polar ProTrainer 5 software For further information consult software help General Settings Settins lt User General Sound Select Settings gt General gt Sound Volume Select Settings gt General gt Sound gt Volume gt On OFF Volume settings control button sounds and activity sounds during exercise This does not affect the watch or target zone alarms TZ Alarm TZ Alarm Target Zone Alarm You can set the TZ Alarm On Off Select Settings gt General gt Sound gt TZ Alarm gt On OFF If the target zone alarm is deactivated the heart rate reading will flash when you are outside the target zone Keylock To define keylock settings 40 Settings ENGLISH Select Settings gt General gt Keylock gt Manual 4 Automatic Keylock prevents accidental button presses Manual Activate the manual keylock Automatic Keylock is
7. 54 40 44 lt 26 26 31 32 35 36 41 42 46 47 51 gt 51 48 Tests ENGLISH Age Years Very low Low Fair Moderate Good Very good Elite 45 49 lt 25 25 29 30 34 35 39 40 43 44 48 gt 48 50 54 lt 24 24 27 28 32 33 36 37 41 42 46 gt 46 55 59 lt 22 22 26 27 30 31 34 35 39 40 43 gt 43 60 65 lt 21 21 24 25 28 29 32 33 36 37 40 gt 40 Women Age Years Very low Low Fair Moderate Good Very good Elite 20 24 lt 27 27 31 32 36 37 41 42 46 47 51 gt 51 25 29 lt 26 26 30 31 35 36 40 41 44 45 49 gt 49 30 34 lt 25 25 29 30 33 34 37 38 42 43 46 gt 46 35 39 lt 24 24 27 28 31 32 35 36 40 41 44 gt 44 40 44 lt 22 22 25 26 29 30 33 34 37 38 41 gt 41 45 49 lt 21 21 23 24 27 28 31 32 35 36 38 gt 38 50 54 lt 19 19 22 23 25 26 29 30 32 33 36 gt 36 55 59 lt 18 18 20 21 23 24 27 28 30 31 33 gt 33 60 65 lt 16 16 18 19 21 22 24 25 27 28 30 gt 30 The classification is based on a literature review of 62 studies where VO gt 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 gt Fitness gt Trend See how your Own Index value has been developing in the Trend menu Up to 16 OwnIndex values and respective dates are included in the display When the test trend file becomes full the
8. A flashing red light indicates that the sensor is activated Eompleted is displayed once the teaching process is over The cycling computer is now ready to receive cadence data e Select No to cancel teaching The cycling computer will not be able to measure cadence data O Once the cadence sensor is taught to recognize the cycling computer it will do so even if the sensor has been turned off When the cadence sensor is turned back on next time Teach new sensor is displayed Select NO and the monitor will go intoOn OFF mode Select ON to activate the cadence sensor If YES is selected the monitor goes into teaching mode For a video tutorial go to http www polar com en polar_community videos Teaching a New Power Output Sensor Select Bike gt Bike1 2 3 gt Power gt On Off Teach new sensor is displayed e To teach a new sensor make sure you are not near 40 m 131 ft other Power Output 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 power data e Select No to cancel teaching The cycling computer will not be able to measure power data O Once the power sensor is taught to recognize the cycling computer it will do so even if the sensor has been turned off When the power sensor is
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10. 25 ENGLISH settings e g if your exercise does not include phases phase information will not appear Scroll the exercise bars with UP or DOWN and press OK to view 14 00 02 342 km nl i 6 UF 144 3 on Basic a Basic information Bike b Bike information information Bike 1 e UCL 12 Sport Es c Sport zones information d Phases information e Laps information Aus 00 20 17 Besti gt a Basic information Select File gt Exercise log Scroll UP and DOWN to select the exercise and press OK Scroll UP and DOWN to view the following information Basic Name of exercise 14 00 02 Time when exercise began 342 km Distance traveled ni 1 s Uti Y Total time of exercise 3 On Max 160 maximum heart rate HR or as a percentage of your heart rate reserve HRR Heart Heart rate in beats per minute bpm alternating with a percentage of your Min 122 Maximum heart rate Iie 171 Minimum heart rate Average heart rate HR zone 1 Target zones HR Speed Cadence power alternating zone 1 zone 2 Hish ise and zone 3 Low 13H Upper limit q Lower limit 26 After Training ENGLISH Time in zonei Time in above and below zone 1 2 3 Above 1204 Time above zone Below 23 04 Time below zone l On oe 4 Time in zone Calories Calories expended during exercise 1143 kcal Energy expenditure indicates overall exertion during
11. Exercise Select Today gt Exercise view name of the exercise gt OK Select Program gt Week view gt Day view gt Exercise view gt OK gt OK For further information on exercise recording see Start Training page 16 Your cycling computer will guide you through the session Exercise with Phases Below is an example of an interval exercise which is divided into four phases Warm up P1 Cycle 15 minutes at a heart rate between 60 70 of your maximum heart rate Interval P2 Cycle 5 km at a heart rate between 80 90 of your maximum heart rate Recovery P3 Cycle 5 min at heart rate between 55 65 of your maximum heart rate Repeat phases 2 and 3 for three times each Cool down P4 Cycle 15 minutes at a heart rate between 55 65 of your maximum heart rate Views during the exercise During the exercise you will see the following display types Every phase starts with a display showing Phase name Zone type Zone limits During exercise the phase display shows Countdown timer distance count up 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 Training Program 45 ENGLISH Every phase ends with a phase end display showing Phase duration or distance Heart rate difference how much you have increased or decreased your heart rate during the phase or average speed Average he
12. To monitor your progress start by measuring your OwnIndex a couple of times during the first two weeks in order to get a baseline value and then repeat the test approximately once a month With the Polar Fitness Test you can also calculate the predicted maximum heart rate value HR max p The HRmax P Score predicts your individual maximum heart rate more accurately than the age based formula 220 age For further information on HR max see User Settings page 39 To make sure the test results are reliable the following basic requirements apply e 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 e Always take the test in the same environment and at the same hour e Avoid eating a heavy meal or smoking 2 3 hours prior to testing e Avoid heavy physical exertion alcohol and pharmacological stimulants on the test day and the previous day e You should be relaxed and calm Lie down and relax for 1 3 minutes before starting the test For a video tutorial go to http www polar com en polar_community videos Before the Test Wear the Heart Rate Sensor For further information see Wear the Heart Rate Sensor page 14 Enter User Information Select Settings gt User To carry out the Polar Fitness Test enter your personal user information if you ent
13. activated in time mode when buttons have not been pressed for one minute To turn the keylock On 0FF press and hold the LIGHT for at least a second and press OK Units Set preferred units in the cycling computer Select Settings gt General gt Units gt kg4cm km or lbzft mi Language Select language Select Settings gt General gt Language gt English 4 Deutsch Espa ol Francais 4 Italiano Sleep Activate the sleep function Select Settings gt General gt Sleep gt Activate sleep mode gt 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 To reawaken the cycling computer Press any button gt Turn display on gt Yes No Yes the cycling computer is activated No the cycling computer returns to sleep mode Watch Settings Settings General Watch Reminder Set a reminder for different tasks or exercises Select Settings gt Watch gt Reminders gt Add new Date Enter the date of the task dd day mm month yy year Reminder time Enter the time for the reminder Alarm Set alarm to sound on time or 10 min 30 min 1 hour prior to 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 cycling comput
14. also edit exercise created with the cycling computer For further information see Create New Exercises With Your Cycling Computer If you created exercise with the Polar ProTrainer 5 software that includes phases you cannot edit them with the cycling computer Rename Basic Interval or other exercise created with the cycling computer Default Return to default settings of Basic Interval or OwnZone exercise Delete exercise you created using the cycling computer or the Polar ProTrainer 5 software Optional sensor required 12 Prepare for Training ENGLISH Create New Exercises With Your Cycling Computer Create a New Exercise with Zones Create your own exercise with the cycling computer Select Settings gt Exercises gt 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 e Sport zone Select one of the sport zones e g Z1 50 59 HR max for your exercise Press OK to continue to step 3 Polar sport zones are heart rate intensity areas expressed in percentages of your maximum heart rate Five different sport zones are set in the cycling computer as a default very light 50 59 HR pax light 60 69 HRmax moderate 70 79 HR hard 80 89 HR max and maximum 90 99 HR max
15. 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 page 18 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 The graph view can be customized For the upper and middle rows you can choose to view Power Speed Altitude or Heart rate in graphs Personalize the Cycling Computer Display In time mode select OK gt Settings gt Display gt Edit Personalize your cycling computer display to show desired information during training You can also edit the displays by using the Polar ProTrainer 5 software An exercise attached to the training program has its own display settings that cannot be modified The information on the display depends on the features that are activated For example if speed measurement is not activated speed information can not be shown in the display For further information on display symbols see Symbols on the Display page 19 Select the display you want to change by pressing UP or DOWN and press OK Set the information for the blinking upper row with UP or DOWN and press OK Repeat the same for the middle and lowest rows Each display is named after the information shown on the lower row To return the d
16. manufacturer s continuous development program e Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or 68 Customer Service Information ENGLISH with respect to the products described herein e Polar Electro Inc Polar Electro Oy shall not be liable for any damages losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the use of this material or the products described herein This product is protected by one or several of the following patents US6361502 EP1405594 Fl 111514B DE19781642T1 GB2326240 HK1016857 US6277080 US20070082789 EP1795128 FI20085432 US12 434143 EPO9159601 5 FI114202 US6537227 EP1147790 HK1040065 FI115289 EP1127544 US6540686 HK1041188 Fl 110303 US6104947 EP0O748185 JP3831410 EP1694106 US7226321 Other patents pending Manufactured by Polar Electro Oy Professorintie 5 FI 90440 KEMPELE Tel 358 8 5202 100 Fax 358 8 5202 300 www polar com http www polar com 3 0 ENG 09 2013 Customer Service Information 69 ENGLISH INDEX 12h 24h time Mode oooooccccoccccccncononononaconnnnnnooa 42 AtLap on off scccic ncoacssnevncdsdeneee dia a duetegdaseeent 36 Activity level 2 ney eet or cantons beta 39 Alarm setting ccccccccceeeeeeeeeeeeeeeaeeeteneeas 42 Altitude calibration ooooooccococcccroconnrncronononos 34 Analyzing training in softwar
17. oldest result is automatically deleted The most recent test date a graph of your OwnIndex results and the latest OwnIndex value are displayed Scroll UP or DOWN to view other values Delete OwnIndex Value Select Test gt Fitness gt Trend Select the value you wish to delete and press and hold LIGHT gt Delete value NoYes is displayed Confirm with OK Analyzing OwnIndex Results with Polar ProTrainer 5 Software Downloading test results to the Polar ProTrainer 5 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 The Polar Fitness Test results are downloaded automatically to the software when you download exercise data using the Transfer data option Tests 49 ENGLISH Polar OwnOptimizer Fitness Optimizer Test 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 OwnOptimizer is an easy and reliable way to determine whether your training program is optimally developing your performance Polar OwnOptimizer is developed f
18. recording on or off e TZ Alarm Switch target zone alarm sounds on or off e HR view Choose to view heart rate in beats per minute bpm as a percentage of maximum heart rate HR or as a percentage of heart rate reserve HRR e Bike Select bike 1 2 3 or Other e A Lap Automatic Lap Set the automatic lap function On Off e Rrr time Set the arrival time function On Off and set the distance of your ride If you have set the A Lap function on the distance you set for your ride applies to automatic lap as well e Display Modify the display For further information see Personalize the Cycling Computer Display page In Reset trip you can reset the trip distance before starting an exercise session In Location you can check your current location The training computer will pinpoint your location using the latest GPS coordinates Latitude and longitude are expressed in degrees and minutes Number of 16 Training ENGLISH satellites visible on lowest row O 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 e Press and hold UP to quickly change training session type The default training session type is Free exercise e Press and hold DOWN to quickly change bikes e Press BACK for Time mode e Press and hold LIGHT to view the Settings menu O If you activate the AutoStart funct
19. snooze alarm press STOP If a battery symbol appears in the display the alarm cannot be activated Time Set time 1 in the cycling computer Select Settings gt Watch gt Time 4 gt 24h 12h Set time 2 in the cycling computer Select Settings gt Watch gt Time 2 Set the desired time difference between time 1 and time 2 in hours with UP DOWN buttons Time zone Switch between time zones Select Settings gt Watch gt Time zone gt Time 1 Z Time 2 Select a time zone In time mode change the time zone by pressing and holding DOWN Number 2 on the lower right corner of the display indicates that Time 2 is in use 42 Settings ENGLISH Date To set the date in the cycling computer Select Settings gt Watch gt Date dd day mm month yy year Change settings easily by using the Polar ProTrainer 5 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 gt Quick menu e Keylock e Reminders e Alarm e Time zone e Sleep Settings 43 ENGLISH 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 For further information on creating programmed exercises with the sof
20. 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 If you take a break from exercise for 14 days or longer the baseline tests should be performed again Performing the Test The test should always be taken in standardized similar conditions in order to get the most reliable results It is recommended that you take the test in the morning before breakfast The following basic requirements apply e Wear the heart rate sensor For further information see Wear the Heart Rate Sensor page 14 e You should be relaxed and calm e You can be seated in a relaxed position or lying in bed The position should always be the same when you do the test e The test can take place anywhere at home in the office at a health club as long as the test environment is peaceful There should be no disturbing noises for example television radio or telephone or other people talking to you e Avoid eating drinking and smoking 2 3 hours prior to the test Performing the Test Select Test gt Optimizer gt Start gt Optimizer Lie Down 50 Tests ENGLISH Arrows indicate the test is ongoing Do not move during this first part of the test which lasts 3 minutes After 3 minutes the cycling computer will beep an
21. 21 MantallimitS ii aa 13 NIGHT Miralo 22 A AI oe naa 41 OWNOPTIMIZE E astonas hanai et A eE 50 A OEE E 23 58 Pause an exercise 2 0 0 cee cece ee eee eee eet eeteaeeatenteatenes 22 O 45 PolariProTrain rd iii 25 M A aha ene dencuined a tue cametiaba aon 38 PLOCAUTIONS 4 svisscermun E EE 63 Predicted maximum heart rate cccceceeeeeeeeenes 48 Programmed exercise cecceceeeeeeeeteeeeeeeneeas 44 45 Recalling training information cccceceeeeeeeee cues 25 Recording rate settings cccceccee eee eaeeeteueeatenes 35 A A andes 41 Reset the cycling computer ooooccccccccncnccononccnnonos 66 Reset totals let nda o idea 33 RR reCOrding ccc cccec cee eee eect eeeeeteneeateneeas 35 36 Selecting exercise type cccceceeeeeeeeeeeeeneeatenes 12 A dha seencelovesiuceaeeoncusueanadcvatesacs 40 70 Index Speed limits cccccec cc ecceeeseeeeeeeeeeeeeeeeeueveeaees 13 E hancuadd ieee a a iea ext 37 Start exercise recording ccc ec eee seeeeeeeeneeaeenes 16 Start measuring heart rate ccc ecc ec eee eee eee eee ene 16 POACHING ti lada 54 MEA AS 13 Time Sta nasatenee Shag Sane DAINA 42 A aves AAEE EEEE EEN E Naak 42 TM ae a AEE T O nad ata aie eons 18 Totals ci ads 33 Units Se ina 41 WO AN dis 40 47 Vol UM un am 40 Water resistance ccccseceseeeeeseaeeeeeeneeeseeaees 65 Zoom the display cccceccecceseeeeeeeueeeenteatenes
22. Default HRmax value is age based but if you know your exact aerobic and anaerobic thresholds have had your maximum heart rate HR max P predicted in a Polar Fitness Test tested your maximum heart rate yourself or in a lab then you can define sport zones will better suit your training needs e Manual Set the high and low zone HR limits as beats per minute bpm or HR HRR and press OK to continue to step 3 B If you selected speed cadence or power zones set the high and low zone limits Press OK to continue to step 3 e f you choose cadence as a zone type the zones will be expressed in rounds per minute rpm e f you choose power as a zone type the zones will be expressed in watts 3 Set Zone guide to change zones after a specified time or distance During your workout the cycling computer will alert you when changing zones e Timers Set a timer for the zone minutes and seconds and press OK e Distances Set distance for the zone and press OK e Off Deactivate timers and distances off 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 The new exercise NewExe is stored in the Exercises menu where you can select it for your next workout Rename the exercise by selecting Rename from the list Create a New Exercise Without Zones To create a new exe
23. Electro Oy for consumers who have purchased this product in other countries e Polar Electro Oy Polar Electro Inc guarantees the original consumer purchaser of this device that the product will be free from defects in material or workmanship for two 2 years from the date of purchase e The receipt of the original purchase is your proof of purchase e The guarantee does not cover the battery normal wear and tear damage due to misuse abuse accidents or non compliance with the precautions improper maintenance commercial use cracked broken or scratched cases displays armband elastic strap and Polar apparel e The guarantee does not cover any damage s losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the product e Items purchased second hand are not covered by the two 2 year warranty unless otherwise stipulated by local law e During the guarantee period the product will be either repaired or replaced at any of the authorized Polar Service Centers regardless of the country of purchase Guarantee with respect to any product will be limited to countries where the product has been initially marketed C 0537 This product is compliant with Directives 93 42 EEC 1999 5 EC and 2011 65 EU The relevant Declaration of Conformity is available at www polar com support http www polar com supportl X This crossed out wheeled bin marking shows that Polar products are elect
24. O Mara ir diga tales 38 Power ON Ola oda 38 Cadence OM OM A A da 39 User Settings iia a id ine ieee tee 39 Heart Rate sHRmaxicAHRsits a A A A Aad ae it aa 40 Maximal Oxygen Intake VO2MAX dico a a a A 40 General Settings iia Sods Late de ite shee eh seen aie ea bee a Te i ela deg 40 SOUNG Eta NA AAA AR Bet ES 40 Vol Me rociar alada aint cotedadanteed 40 TZ Alatm Taza A a 40 KeylOCk iii a A AA A AAA A AA ei Ate ia 40 US a ava ea sanees 41 LANSUaSe A ss ies a e Atte ohn Mie et Sah A o E 41 SP A tata 41 VERE AA eaa aa aa cutee aae be ve xb See cd cote ane ule fosde bes e aE st EIEE NT ai 41 REMITE cestier veg A A A A A A A 41 EVO id a e Ad Ad dada 42 Alarm aeit A AAA AA A AA AS 42 Mi a Ec 42 TIMO ZOMG ai A A AA iii 42 Date ita DESEA Ad AA a AA ES eae 43 Shortcut Button Quick Menu oocoocooccononcnononcnoroncnoroncnaroncnaronnnaronnnnronrraronnrarennrarennrarennrarennnnnos 43 8 TRAINING PROGRAM cio iocorcann cocida arar cocaina ai adan daa 44 View Prop Mila A ee eee ies ee ees 44 Perform Programmed Exercise ocio ii A ia aire 45 Start E OE dd e S a a tah aie hates RE A 5a S hae 45 Exercise With Phases iii A AA A A A A a eea a 45 VIEWS UNS the exercise aio 45 Functions D ring EXET SE ci A a dees stand aot 46 Lap MenU a a A A A tad TA A A eee Gaede ee 46 9 A O 47 Polar Fitness Test Mi a a ii iii ds 47 Before the lest 3 3 A AA A ee a lt A RE 47 Pertormmethe Tests isa doses 48 After the Tester das A A E A CARR 48 Polar O
25. Operating temperature 10 C to 50 C 14 F to 122 F Materials Thermoplastic polymer 64 Customer Service Information Watch accuracy Accuracy of heart rate monitor Heart rate measuring range Current speed display range Altitude display range Ascent resolution Cycling computer limit values Maximum files Maximum time Maximum laps Total distance Total duration Total calories Total exercise count Total ascent Heart rate sensor Battery life of Polar H3 heart rate sensor Battery type Battery sealing ring Operating temperature Connector material Strap material Polar ProTrainer 57M System Requirements Polar WebLink using IrDA Communication System Requirements ENGLISH Better than 0 5 seconds day at 25 C 77 F temperature 1 or 1 bpm whichever larger Definition applies to stable conditions 15 240 0 127 km h or 0 75 mph 550 m 9000 m 1800 ft 29500 ft 5m 20ft 99 99 h 59 min 59 s 99 999 999 km 621370 mi 9999h 59min 59s 999 999 kcal 9999 304795 m 999980 ft 1600 h CR2025 O ring 20 0 x 0 90 material silicone 10 C to 40 C 14 F to 104 F Polyamide 38 Polyamide 29 Polyurethane 20 Elastane 13 Polyester PC Windows 2000 XP 32bit Vista IrDA compatible port an external IrDA device or an internal IR port Additionally for the software your PC must have a Pentium II 200 MHz processor or faster SVGA or highe
26. POLAR OL ir LISTENS TO YOUR BODY chet ES de User Manual ENGLISH CONTENTS Ve INTRODUCTION oo A A a Id dd ah 5 2 CYCLING COMPUTER PARTS ooccococcocconoroconnocnanorononnnararanononanaroronrnrnararnnrnnnanararonnnenararanenenanaros 6 Optional Accessories a ta o il ld 6 3 GETTING STARTED sisisihin ntan tage svedtevets A A coves aaa aiita diigi vents 8 MAESTRAS O O 8 BaSiG SOI iia oia 9 MENU SUCIO ii a aan tias 10 Installing the Polar Bike MOUNL cccccccececeeeeeeeeeeeeeeaeaeaeaeeeeeceseensnsaseseseseseseeeeeeeeeeaeaeanananaes 10 Attaching the Cycling Computer to the Bike Mount ocococccccocococococnnnonononenenononononnnnnnnononononononns 10 4 PREPARE FOR TRAINING gt siinne ninian innen aaaea iaaa aiaa paa Reid io aani EEan 12 Plan Your Taming A aeos ne raaa A a a E a aaae EE EEEN 12 Exercise Types ai a oeaan A A ad 12 Create New Exercises With Your Cycling COMPputer oocccccccnccononcncnonononenonononononononononononnnnnnonenonos 13 Create New Exercises with Polar ProTrainer 5 ooooococcconcoconcocononcononcononcnnoncnnononcnnnnroninrnnnninninanos 14 Wearthe Heart Rate Senso occasion 14 TAL 1 AAPPPOC0OC050 0 O PP TO 16 Stan A scence Sees a a EEA A te EA a tc seuss det aa TELE Eaa a Eae aA Laaa TET 16 Information on the Display sus rieren anaana erpa a aa aaa aaan a iaa said 17 Graph MiWiisiin db a A A TO ad IA enacts 18 Personalize the Cycling Computer Display ocococ
27. Readings interpreted as incorrect in the heart rate data can be adjusted and corrected with the Polar ProTrainer 5 software For more facts and know how to enhance your cycling visit Polar Article Library http www polar com en training_with_polar training_articles 60 Backround Information ENGLISH 13 CUSTOMER SERVICE INFORMATION Care and Maintenance Like any electronic device the Polar cycling computer should be treated with care The suggestions below will help you fulfill guarantee obligations and enjoy this product for many years to come Caring of Your Product Connector Detach the connector from the strap after every use and dry the connector with a soft towel Clean the connector with a mild soap and water solution when needed Never use alcohol or any abrasive material eg steel wool or cleaning chemicals Strap Rinse the strap under running water after every use and hang to dry Clean the strap gently with a mild soap and water solution when needed Do not use moisturizing soaps because they can leave residue on the strap Do not soak iron dry clean or bleach the strap Do not stretch the strap or bend the electrode areas sharply O Check the label on your strap to see if it is machine washable Never put the strap or the connector in a dryer Cycling computer and sensors Keep your cycling computer and sensors clean To maintain the water resistance do not wash the cycling computer or the sensors with a pressur
28. WNQPtIMIZC Mi A ees ek hh A a e 50 Before the Testi A a IA 50 Performing the estu iss Aad tote Sarat eae ieee a o ats aie A a Doe 50 After the TESEI AAA Pea aa eae ok A Pd laud eden ein ain ea land 51 OwnOptimizer Tenis acdc a Weatidonnedtial ook A OS 52 Del te OwnOptimizer Vallecas dida 52 Reset the Trend File oca cede cee iane a ba sidas Sa sedagaitaiaaa a a ana ce ede cetinaaag Se veud aaa bs 52 Analyzing Results with Polar ProTrainer 5 software cccccccecececeeeeceaeeseeeeeeeeeeaeeeeeeaeeteneatenenegs 53 10 USING A NEW HEART RATE SENSOR oococcococcococcococccconcncoroncnrnnrnrnnrnrnnrnrnrnnrnrnnrnrnnrnrnnrnrnrnnrarnaranns 54 Using New Heart Rate Sensor ciccoiorcocccic ii a a aia iaia 54 Teaching a New Heart Rate SENSON snet acacia cade a ada idos 54 1 1 USING A NEW ACCESSORY iu a ci tenced a a aa aaae aaa a Aaaa aaa tee aea aaaea EEE 55 Using a NeW ACCESSO iii A A A ee 55 Teaching a New rd a a a C 55 Teaching a New Cadence SENSO a ea aa E A tet 55 Teaching a New Power Output Sensor cc cc cece cece c eee c ec eee cece ence eee eae dea Ea EE EASE EE EE EE EE EE EASE SHEE GEES 55 Teaching a New G5 GPS SEnSor ihle este dtd td discs 56 12 BACKROUND INFORMATION is sanepan aa e eae aa aa aai a eaa aa K aaaea aa a a a 57 Polar Sport ZOMCS ic dove cases a nd oe 57 ENGLISH OwnZone Training ii dd dd daa 58 Maximum Heart Rate 5 uiceceiccvecactevsdesecunsecsesrusGatcusxvecaueaWedcselesdecesvenedsseneveuces
29. amount of bars above the letter G indicates the GPS signal strength Max speed Maximum speed so far The data comes from the G5 GPS sensor Average speed Average speed so far The data comes from the G5 GPS sensor Optional sensor required Button Functions Take a Lap Press OK to record a lap The display will show Lap number Average heart rate of the lap Lap time Lap number Lap distance Average speed Lock a Zone When training without preset target zones FREE exercise you can lock your heart rate into a sport zone For more information see Polar Sport Zones page 57 This way if you haven t had time to define preset target zones prior to exercise you can set a target zone on the go during a session Press and hold LAP OK to Lock Unlock zone Training 21 ENGLISH If for example you are cycling with a heart rate of 130 bpm which is 75 of your maximum heart 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 A Heart rate vii KM H E STOP LAR 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 hol
30. ant to wash the heart rate sensor carefully 2 Attach the connector to the strap 3 Tie the strap around your chest just below the chest muscles and attach the hook to the other end of the strap 4 Adjust the strap length to fit tightly but comfortably Check that the moist electrode areas are firmly against your skin and that the Polar logo of the connector is in a central and upright position O Detach the connector from the strap after every use to maximize the battery lifetime Sweat and moisture may keep the electrodes wet and the heart rate sensor activated This will reduce the battery life For more detailed washing instructions see Care and Maintenance page 61 14 Prepare for Training ENGLISH For a video tutorial go to http www polar com en polar_community videos O The Polar H3 heart rate sensor 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 heart rate sensor straight onto the apparel without the strap so that the connector s Polar logo is in an upright position Prepare for Training 15 ENGLISH 5 TRAINING Start Training Wear the heart rate sensor and attach the cycling computer to the bike mount 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 gt Bike gt Bike 1
31. art rate Number of ended phase Once a programmed exercise is over this display shows that the exercise is completed completed Ride 1 completed will appear a gt Free mode 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 Functions During Exercise Change the same settings in a programmed exercise as with any other exercise type For further information on different functions during exercise see Button Functions page 21 The programmed exercise uses the sport profile settings set in the Polar ProTrainer 5 software If you change the cycling computer settings during exercise e g HR view the changes will only apply to the current exercise Next time you start the same exercise the cycling computer will use the sport profile settings defined in the software Lap Menu To see the lap menu during programmed exercise press and hold OK Scroll between options with UP or DOWN and select with OK The contents of the lap menu depend on your exercise e End phase End current phase and move to the next phase in the exercise e Jump to Move to any other phase in your exercise To view exercise results Select File gt Exercise log After completing a programmed exercise your training data wil
32. d Optimizer Stand up is displayed Stand up and remain standing still for 3 minutes After 3 minutes the cycling computer 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 If the cycling computer cannot receive your heart rate signal the message Test Failed Check Wearlink is displayed In which case you should check that the heart rate sensor electrodes are wet and that the textile strap fits snugly After the Test How to Interpret Results The cycling computer calculates five heart rate and heart rate variability based parameters The OwnOptimizer values are calculated by comparing your latest results to previous ones The cycling computer will display a written description of your training status The descriptions are defined in detail below Good Recovery 1 Your heart rate is lower than average This indicates that you have recovered very well You can continue training including intensive exercise sessions Normal State 2 Your heart rate is at a normal level Go on with your training include both light and intensive training sessions and recovery days Training Effect 3 Your heart rat
33. ding the button 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 Settings Menu Press and hold LIGHT gt Settings The Settings menu is displayed when pressing and holding LIGHT In the settings menu you can change certain settings without pausing the exercise recording The contents of this menu vary according to the exercise type For further information see Settings page 34 e Prey phase View summary information of the previous phase or repetition displayed when you have created an exercise with phases with the Polar ProTrainer 5 software e Keylock Lock unlock buttons to prevent accidental button presses e Autoscr Select the Auto scroll On Off and displays will scroll during the exercise e TZ Alarm Turn target zone alarm sound on off e Change zone Switch target zones displayed when you have defined multiple target zones except when an exercise with phases is created with the Polar ProTrainer 5 software e HR view Select how to view your heart rate e Seek sensor Searches for WearLink Speed Cadence and Power data if the signal disappears during exercise due to interference O Your cycling computer refers to the heart rate sensor as WearLink e A Lap Switch the automatic lap function on or off e Arr time Set the arrival
34. e c ccccceeeeeeeee cues 25 Backlight sinerien iann aa bead eeteataGundecded ANIT 9 O A 66 Battery replacement oooococcccccnconcncnccccccnnoncncnnnns 61 Bike symbol jeincvsncudceeeascecceteesdaeseiebenerine Shed a wae 16 19 Cadence On Off ccc ces ec eceeeceeeeeeeueeeueeeeaees 39 Calorie expenditure cccccceeeceeeeeeeeeeeueeeeaees 25 Care instructions isean a A ES 61 Create exercises us ic co 12 Customizing display o oococcccococcccncnnoncncnccnnnnos 18 Cycling computer buttons cccccceeees eee eeseeeee 9 Data transfer 00 ccceceee eee eee eet eeeeaeeateneeatenes 25 Date SEMI a owed sages taunted 43 Deleting a file ras 00 r ir eee eee ene ETER 33 Event countdown ccc cc cec eee eee eee eet eae eeteneeatenes 42 Exercise setting S ei niran A EEN 12 13 Fitness test o aerer tia leidas 47 Fitness test trend cccccceeeeceeeeeeeeeeueeateneeatenes 49 Frequently asked questions cccecceeeeeeeeeeeeatenes 66 GUANO te ete el ee no da o bo de 61 68 Heart rate sensora cece cece aa a eaa a ai 14 Heart rate 20neS tada eaa A a e OA 13 alee EA E E EE E E A 40 58 O E E EO EEAO 48 EEA E TA E AEEA 40 59 Illuminate the display ooooooccccnccnccnornnoncrnnonos 22 Interval training smote canal nie 12 KeylOc koi oc aivarttianieet atuctuanteteiisesiet ce 41 Language settings cccccccsecececeeeeeeeeeeeeeueueees 41 A A wheat
35. e In the Sport zones information view press DOWN to view Phases information Each phase can be viewed separately Scroll data of an individual phase by pressing OK Compare phases by pressing UP or DOWN Phase name Split time Duration of current phase Heart rate in beats per minute bpm alternating with a percentage of maximum Heart rate heart rate HR or as a percentage of heart rate reserve HRR Max 159 Maximum heart rate POR AUG yy Average heart rate ear on my After Training 29 ENGLISH Increas HR The difference between heart rate at the beginning and end of the phase Current heart rate in beats per minute bpm alternating with a percentage of your maximum E 4 heart rate HR or a percentage of heart rate reserve HRR ma Increased HR If heart rate was lower in the beginning of the phase than it was at the end the cycling computer will show the difference in heart rate heart rate at the end minus heart rate in the beginning During the working phase the cycling computer will show the increased heart rate value Recovery HR If the heart rate was higher in the beginning of the phase than it was at the end the cycling computer will show the difference in heart rate heart rate in the beginning minus heart rate at the end During the recovery phase the cycling computer will show the recovery heart rate value HR differ If the heart rate value was the same at the beginning and end
36. e is higher than average You may have exercised intensively in the previous days You have two choices 1 rest or train lightly for one or two days or 2 continue intensive training for one or two days and then recover well Other sources of stress such as the beginning of a fever or an attack of the flu can result in the same kind of response Steady State 4 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 Stagnant State 5 Your heart rate is still at a normal level and this has continued for a long time The result indicates that your training has not been intensive enough to develop optimally To improve your condition effectively you should now include more intense or longer exercise sessions in your program Hard Training 6 Your heart rate has been higher than average several times You may have trained hard on purpose The result indicates overloading and you should try to recover well now To monitor your recovery perform the test again after one or two resting or easy training days Overreaching 7 Tests 51 ENGLISH Your OwnOptim
37. e views HR percentage of maximum heart rate or BP beats per minute or HRR percentage of heart rate reserve You can change settings easily by using the Polar ProTrainer 5 software For further information consult software help O You can lock unlock sport zone by pressing and holding the LAP button during your ride Bike Settings Select Settings gt 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 Settins lt Features Bike Select Settings gt Bike gt 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 Wheel Size Select Bike gt Bike 1 gt Wheel Wheel size settings are a prerequisite for correct cycling information For more information on measuring the wheel size see Measuring Wheel Size page 8 Speed On Off As default the speed is OFF for bike 1 To activate the speed sensor in your cycling computer select Settings gt Bike gt Bike 1 gt Speed gt On Teach new sensor is displayed e f your sensor is already taught select No e f your sensor has not been taught yet see Using a New Accessory page 55 for more information on teaching O Speed settings are either done manually or wit
38. e washer Clean them with a mild soap and water solution and rinse them with clean water Do not immerse them in water Dry them carefully with a soft towel Never use alcohol or any abrasive material such as steel wool or cleaning chemicals Keep your cycling computer 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 and compatible sensors are water resistant and can be used in rainy weather Do not expose the cycling computer to direct sunlight for extended periods such as by leaving it in a car or mounted on the bike mount Avoid hard hits to the cycling computer and the sensors as these may damage the sensor units 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 further information see Limited Polar International Guarantee page For contact information and all Polar Service Center addresses visit www polar com support http www polar com supportl and country specific websites Register your Polar product at http register polar fi to ensure we can keep improving our products and services to better meet your needs O The username for your Polar Account is always your email addres
39. easure 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 Subtract 4 mm to account for your weight on the bike to get your wheel circumference Enter this value in the cycling computer 8 Getting Started ENGLISH Basic Settings Before using your cycling computer for the first time customize the basic settings Enter as accurate data as possible to ensure correct feedback based on your performance INFRARED LIGHT UP Illuminate N Y Scroll selections display a values up Pa N STOP DOWN Returns to the Scroll selections previous display values down DK Accept selections To adjust the data use UP DOWN and accept with OK The values scroll faster if you press and hold UP or DOWN 1 To activate your cycling computer press OK twice Once activated it cannot be switched off 2 The Polar logo will appear Press OK 3 Language Select English Deutsch Espa ol Francais or Italiano Press OK 4 Start with bike settings is displayed Press OK 5 Number of bikes Select 1 2 or 3 depending on how many bicycles you will be using If you only use one go 10 11 12 13 14 15
40. edure several times and calculate your average Heart Rate Reserve Heart rate reserve HRR is the difference between maximum heart rate HR max and resting heart rate HRrest HRR is used to calculate exercise heart rates It is the range within which heart rate varies depending on exertion level HRR equals oxygen uptake reserve VOR 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 HR max HRrest HRrest Example Target intensity 70 HRR for a person with HR max 201 bpm and HR est 50 bpm Exercise HR 70 201 50 50 Exercise HR 156 bpm For a precise exercise heart rate you need your exact HR max and HRrest When using estimated HR max exercise heart rate values are always estimates In Polar CS600X cycling computer the heart rate value during a resting state is measured in a sitting position HR i This is for practical reasons since HR is used in energy expenditure calculation because of accuracy HR matches the low intensity to which different exercise intensities can be compared Karvonen M Kentala K Mustala O The effects of training on heart rate a longitudinal study Ann Med Exp Biol Fenn 1957 35 307 315 Heart Rate Variability Heart rate varies with every heartbeat Heart rate variability HRV is the variation of beat to beat intervals also known as R R intervals
41. ee Care and Maintenance page 61 O Your cycling computer refers to the heart rate sensor as WearLink New Wearlink found Teach new Wearlink is displayed If you have purchased a new heart rate sensor as an accessory it will have to be introduced to the cycling computer For further information see Using a New Heart Rate Sensor page 54 If the heart rate sensor you are using is included in the product set and the text appears on the display the cycling computer may be detecting the signal of another heart rate sensor In that case make sure you are wearing your own heart rate sensor that the electrodes are moistened and that the heart rate sensor strap has not loosened If the message still appears the battery of your heart rate sensor is empty For further information see Care and Maintenance page 61 Check Speed is displayed For further information consult Speed Sensor W I N D user manual Check Power is displayed Check that the power sensor function is activated in the cycling computer If so the cyclist symbol should be displayed on the computer Make sure your power sensor is positioned correctly The battery of your power sensor may be empty For further information see power sensor user manual Teach new sensor is displayed If you have purchased a new Polar H3 heart rate sensor Polar Cadence Sensor W N D or Polar LOOK K o Power system as an accessory it will have to be introduced to the cycli
42. eed The maximum speed during your training The data comes from the speed sensor EA Avg speed The average speed you are cycling on The data comes from the speed sensor ves Power Power Output sensor measures the actual average and maximum power values Oy Pedal index Describes how even power output is during pedal cycle L R balance Pedaling power distribution between left and right foot in percentage beceneces P 4 Zone pointer heart rate If the heart symbol is not visible and or an alarm sounds your heart rate is outside the target zone Lilz 415 Zone pointer Polar sport zones Target zone indicator with a heart symbol that moves left or right on the sport zone scale according to your heart rate For further information on setting a sport zone see Button Functions page 21 20 Training ENGLISH Explanation Target zone A graph showing your actual heart rate compared to the set heart rate zones Zone pointer speed If the symbol is not visible and or an alarm sounds your speed is outside the target zone Zone pointer cadence If the cadence symbol is not visible and or an alarm sounds you are outside the target cadence zone limits 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 Current speed The data comes from the G5 GPS sensor The
43. efault settings of the display press and hold LIGHT when the rows are blinking Activate Titles to view the name of the display while changing displays during exercise In time mode select OK gt Settings gt Display gt Titles O The display settings are separate for each bike bike 1 2 3 If you change the displays for one bike the changes do not affect the other bike displays The display views depend on the features that are activated For further information see Feature Settings page 34 and Bike Settings page 37 18 Training Symbols on the Display ENGLISH Symbol Explanation Time of day o Cycling symbol All the necessary sensors are found when the symbol stops blinking G 6P5 symbol All the necessary sensors are found when the symbol stops blinking p Bike number The number on right bottom corner indicates which bike is in use during this exercise x0 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 oh interval icon Indicates that Interval exercise is chosen es Countd Timer Countdown timer LAP Lap number and time 28 E Lap number and lap time fe Lap distance 2 gt G The distance of the current lap Stopwatch Total duration of the exercise so far Heart rate Current heart rate AUG Avg heart
44. er will present this exercise as default Select NONE if you do not want to link the reminder to an exercise session Settings 41 ENGLISH Rename To rename the reminder select letters with UP or DOWN and accept with OK You can program seven reminders in the cycling computer To see active reminders and modify them Select Settings gt Watch gt Reminders Select a reminder to view edit rename or delete Event To set an event countdown in the cycling computer Select Settings gt Watch gt Event Event day dd day mm month Rename To rename the event select letters with UP or DOWN and accept with OK To modify the event countdown Select Settings gt Watch gt 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 gt Watch gt Alarm gt OFF 4 Once Mon Fri 4 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 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 and even if you have turned the sound off in the General settings To snooze the alarm an extra 10 minutes press UP or DOWN buttons or OK Snooze is displayed and the snooze time starts counting To exit the
45. ercise with no settings Basic Training with moderate intensity Duration around 45 min DwnZone OwnZone based exercise with moderate intensity The cycling computer is able to automatically determine your individual aerobic cardiovascular heart rate zone during warm up This is called OwnZone Suggested duration 45 minutes For further information see Determine Your OwnZone page 23 For additional background information see OwnZone Training page 58 interval Interval training starts with a 15 minute warm up followed by a 5 km interval work phase and a 5 minute recovery period repeated 3 times The session ends with a 15 minute cool down Add new Create and save your own exercise Store a total of 10 exercises 1 Free exercise in your cycling computer After selecting the desired exercise Free Basic OwnZone Interval or Add new the following options are displayed Select the desired option and press OK l a Select the exercise as a default exercise The next time you train your cycling computer will offer this exercise as default View the exercise settings Scroll UP or DOWN to view a Exercise in 1 3 exercise zones target heart rate speed cadence power limits for each zone timer distance for the zone or b Exercise using phases name description target exercise time Press and hold LIGHT to view the exercise phases and chosen sport profile Edit Basic or OwnZone exercise to fit your needs You can
46. ered the personal user information before there is no need to do this again and long term physical activity level in the User Settings page 39 Tests 47 ENGLISH Set HRmax Pp On If you want to obtain your predicted maximum heart rate value turn HRmax P on Select Test gt Fitness gt HR max p gt On Performing the Test Select Test gt Fitness gt Start gt 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 If your cycling computer does not receive your heart rate at the beginning or during the test the test fails and Test Failed check WearLink is displayed Check that the heart rate sensor electrodes are wet and that the textile strap is snug enough and start the test again When the test is over you will hear two beeps Ownlndex is displayed with a numerical value and level evaluation For further information on evaluations see Fitness Level Classes To display your Predicted maximum heart rate value press DOWN Press OK to exit Update to Y02 max is displayed e Select Yes to save the Ownlndex value to your user settings and Fitness Test Trend menu e Select No onl
47. erted 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 If the heart rate drops below 100 bpm min during the exercise the counting of the cycling efficiency value will be stopped until your heart rate rises above 100 bpm min again Improvement in cycling efficiency indicates improved performance economy Left z 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 C degrees Minimum C degrees Average C degrees ENGLISH Odometer 7 Odometer Bike 1 Bike 1 2 or 3 3195km Kilometers c Sport Zones Select File gt Exercise log gt Basic gt 0K Sport 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 gt Exercise log gt Phases The Phases menu is displayed only if the exercise is created with the Polar ProTrainer 5 software and includes phases Ride 1 Time ian l nn U FLU uu a on
48. exercise gt 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 gt OK gt Exercise log gt OK gt Basic gt OK press and hold LIGHT gt Add info gt 0K e Rank Grade your exercise e Feeling Evaluate your subjective feeling during the exercise e Temperat Set the temperature with UP or DOWN e Distance Set the distance for Bike 1 Bike 2 Bike 3 or Other O If you change the distance it will effect also on the Totals distance b Bike information Select File gt Exercise log gt Bike information Bike 7 information Bike 1 n u On Press OK and scroll UP and DOWN to view the bike information Speed km h Speed Max 53 2 Maximum speed ms ee Average speed Distance Cadence Cadence Max 108 Maximum cadence Aus 86 Average cadence i 3 After Training 27 ENGLISH Max 116 Rus 129 We Power 3 L R balance 4z 52 Pedal index nz 3 Calories kr keal km i e 2i 3 A Incline Max 8 7 Max ol 3 A Decline 7 Max zel 6 4 Max Max 148m A Altitude Min 52m Temperature Max 24 al Min 21 Cy cs Te 28 After Training Power Maximum power Average power Cycling efficiency Cycling efficiency is your energy expenditure conv
49. failed is displayed re calibrate the altitude 34 Settings ENGLISH You can also set the elevation for the Automatic Calibration also by using the Polar ProTrainer 5 software For more information see software help O Select this option if you train in the same environment This way altitude values are always correct If the sport profile of the exercise includes automatic calibration altitude measurement always begins at this elevation regardless of the general elevation settings Recording Rate The cycling computer records the training data in 5 second intervals by default You can set a new recording rate in Settings gt Features gt Rec rate gt 14275715 60 sec The cycling computer can store your heart rate speed cadence power and altitude in 1 2 5 15 or 60 second intervals A longer interval gives you more recording time while a shorter interval allows you to record more heart and other data This enables accurate data analysis using the Polar ProTrainer 5 software A shorter recording rate consumes the memory of the cycling computer more rapidly The remaining recording time is displayed on the lower row when setting the rate Default recording rate is 5 seconds When less than 30 minutes of maximum recording time is left the recording rate changes automatically to longer recording time 1s gt 2s gt 5s gt 15s gt 60s This will maximize recoding time to record exercise data When the session ends the current reco
50. gether with the cycling computer You just need to activate the sensor in your cycling computer O You can teach one Speed Cadence and Power sensor for each bike setting Teaching a New Speed Sensor Select Settings gt Bike gt Bike1 2 3 gt Speed gt On Off Teach new sensor is displayed e 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 Eompleted is displayed once the teaching process is over The cycling computer is now ready to receive speed and distance data e Select No to cancel teaching and the already earlier taught speed sensor is taken into use O Once the speed sensor is taught to recognize the cycling computer it will do so even if the sensor has been turned off When the speed sensor is turned back on Teach new sensor is displayed Select NO If YES is selected the monitor goes into teaching mode For a video tutorial go to http www polar com en polar_community videos Teaching a New Cadence Sensor Select Settings gt Bike gt Bike1 2 3 gt Cadence gt On Off Teach new sensor is displayed e To teach a new sensor make sure you are not near 40 m 131 ft other Cadence sensors Then select Yes to confirm teaching Start test drive is displayed Rotate the wheel a few times to activate the sensor
51. h the Polar ProTrainer 5 software Arrival time Select Settings gt Bike gt Bike 1 gt Arr time Settings 37 ENGLISH Set the distance you are going to ride and the cycling computer will calculate and display the estimated time of arrival based on cycling speed Install the Polar Speed Sensor on your bike to measure speed and distance For further information on installing the speed sensor consult Polar Speed Sensor user manual On Off Arr time O e Select by pressing OK rSetdict Y e Select On OFF to set the feature on or off e Select Set dist to set the distance you are going to ride Autostart On Off Select Settings gt Bike gt Bike1 gt Autostrt The Autostart function starts or stops automatically the exercise recording when you start or stop cycling The Autostart function requires Polar Speed Sensor W I N D Power On Off You can install an optional power sensor onto your bicycle To activate the power sensor in your cycling computer select Settings gt Bike gt Bike 1 gt Power gt On Teach new sensor is displayed e f your sensor is already taught select No e f your sensor has not been taught yet see Using a New Accessory page 55 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 If you use the Polar LOOK K o Power system follow t
52. he instructions below Select Settings gt Bike gt Bike1 Bike 2 or Bike 3 gt Power gt Settings and gt Set chain weight 304 q gt OK gt Set chain length 1473 mm gt OK gt Set span Length 420 mm gt OK O For the Polar LOOK K o Power system to work properly the cycling computer must use the default power settings Even if you know the correct settings for your bike do not use them If you use the Polar Power Output Sensor W I N D follow the instructions below Select Settings gt Bike gt Bike1 Bike 2 or Bike 3 gt Power gt Settings and gt Set chain weight in grams gt OK gt Set chain length in millimeters gt OK gt Set span Length in millimeters gt OK Examples of chain weights and lengths Due to the variation of the measurements Polar cannot be held responsible for their validity Weight Length Shimano Dura Ace CN 7700 280 g 1473 mm Super narrow HG 38 Settings ENGLISH Shimano Dura Ace CN 7701 280 g 1473 mm Ultegra CN HG92 105 HG72 105 HG73 Shimano Sora CN HG50 335 g 1473 mm Campagnolo Record 2000 10 260 g 1473 mm Speed Chain Campagnolo 10 Speed Chains 274g 1473 mm Chorus Centaur Campagnolo Veloce Mirage and 277g 1473 mm Xenon For precise readings all settings must be as accurate as possible Chain length and weight are directly proportionate to power value If there is 1 error the power value will also have 1 error
53. hite 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 e 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 e Results Summary of results for the day Calories distance and duration Performed time in sport zones press OK and scroll between sport zones with UP or DOWN View your daily exercise 44 Training Program ENGLISH Select Program gt Week view gt Day view gt Exercise view The exercise view shows the following information exercise name description and target duration Press and hold LIGHT to view following information e 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 e Phases Summary of phases for the training session e Sport profile View the name of chosen sport profile For further information consult Polar ProTrainer 5 software help e Reminder Set the reminder time Perform Programmed Exercise Start Exercising If you set a reminder your cycling computer will remind you to train according to plan on the scheduled date View the planned exercise information by pressing OK when the reminder has gone off Start Daily
54. iew Lar 2 Time Time Split time Lap time Ln 4 LEN Heart rate in beats per minute bpm alternating with percentage of maximum heart rate HR or as a percentage of your heart rate reserve HRR Maximum heart rate Average heart rate End heart rate of lap Speed km h Average speed End speed of lap Press and hold LIGHT to switch speed Sreed km h Lar 2 Aus 30 00 Distance Lap distance Cadence Maximum Average cadence of the lap Cadence Max 104 A Aq ce Power Average power of the lap End power of lap Pedaling index Pedal index Average Rus 18 z aU ol or Lar 2 After Training 31 ENGLISH Cycling efficiency Max 116 Cycling efficiency is your energy expenditure converted into the power that propels the Aus iA bike forward Cycling efficiency is measured as soon as heart rate rises above 100 ti 0 bpm min and the exercise has lasted for more than one minute If the heart rate drops o ma below 100 bpm min during the exercise the counting of the cycling efficiency value will be stopped until your heart rate rises above 100 bpm min again Improvement in cycling efficiency indicates improved performance economy Power Lae2 Incline Incline Incline in 14 Incline in degrees Altitude Ascent Altitude Altitude Altitude Descent Desc Altitude Temperature ay Temperature i 3 Press BACK to return t
55. ining needs This user manual includes complete instructions helping you get the most out of your cycling computer COMPLETE TRAINING SYSTEM Plan your exercise with Polar ProTrainer 5 software Transfer you plans to your cycling computer Your cycling computer guides you through your exercise and stores your training data After the exercise transfer your results to the Polar ProTrainer 5 See detailed information of your exercise Store your training data for long term follow up and analysis in the Polar ProTrainer 5 The latest version of this user manual can be downloaded at http www polar com support For video tutorials go to http www polar com en support video_tutorials Introduction ENGLISH 2 CYCLING COMPUTER PARTS Sua O AN 3 5 1 H3 heart rate sensor WearLink transmitter W I N D may Personaltrainer com 2 G5 G3 GPS sensor IrDA USB Adapter WebLink software 3 CS cadence sensor W I N D 4 CSspeedsensor W I N D ProTrainer 51M software 5 K o Power IrDA USB Adapter Power Output Sensor W LN D Polar CS600X Cycling Computer Records and displays cycling and exercise data during exercise Polar H3 heart rate sensor Consisting of a connector and strap sends the heart rate signal to the cycling computer Polar Bike Mount Secure the bike mount on your bike and attach the cycling computer to it Polar Speed Sensor W I N D Measures speed and distance wirelessly during cycli
56. ion the cycling computer will automatically start and stop exercise recording when you start and stop cycling For further information on AutoStart see Bike Settings page 37 The cycling computer automatically chooses the bike you have used during the previous exercise O flExercise name requiresSpeed Cadence Power andExercise changed to Free s displayed your exercise requires a sensor to display speed cadence or power data See Bike Settings page 37 for instructions on activating the sensor forBike 1 Bike 2 Bike 3 Optional sensor required Information on the Display Your cycling computer offers you a simultaneous view of three different lines of exercise information By pressing UP or DOWN you can view different displays The name of the display appears for a few seconds The name indicates the lower row information The display varies depending on the sensors you have installed which features are set ON and what kind of exercise you are performing O Customize the cycling computer display easily with Polar ProTrainer 5 software Default Views on Your Display When Using Speed Sensor Speed Heart rate Trip distance Speed in km h Heart Rate Burned calories hour Trip distance Current heart rate Stopwatch Average heart rate Average speed Stopwatch Altitude Time of day Incline Altitude in meters Training 17 ENGLISH 6raph Heart rate graph Altitude in graph Stopwatch Total
57. izer result indicates that you have had a very intensive training period for several days or weeks Your heart rate has continuously remained at a high level This seriously indicates that you should 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 Follow your recovery by 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 Check for other signs of overtraining such as decreased performance increased fatigue mood disturbances sleeping problems persistent muscle soreness and or a feeling of being burnt out or stale You may also have been subjected to other stresses In general the development of parasympathetic overtraining requires a long history of heavy training volumes To recover from a state of para
58. kwise 2 Remove the battery cover The battery is attached to the cover which should be lifted carefully Remove the battery and replace it with a new one Be careful not to damage the threads of the back cover 3 Place the positive side of the battery against the cover and negative side toward the cycling computer 4 The sealing ring of the battery cover is also attached to the cover Replace the sealing ring if it is damaged Before closing the battery cover make sure that the sealing ring is undamaged and is placed correctly in its groove 5 Put the battery cover in its place and turn the cover clockwise with a coin to CLOSE position Make sure that the cover is closed properly Excessive use of the backlight drains the cycling 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 For video tutorials on how to change batteries go to www polar com en polar_community videos http www polar com en polar_community videos O There is no separate tutorial video for changing CS600X battery so please see the tutorial video for changing CS200 battery but notice that the battery type is different Heart Rate Senso
59. l be saved under File For further information see Analyze Exercise Results page 25 46 Training Program ENGLISH 9 TESTS Polar Fitness Test Select Test gt Fitness Test Fitness Optimizer The Polar Fitness Test 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 VO7max 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 Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body The better your aerobic fitness the stronger and more efficient your heart is Good aerobic fitness has many health benefits For example it helps in decreasing high blood pressure and your risk of cardiovascular diseases and stroke If you want to improve your aerobic fitness it takes on average six weeks of regular training to see a noticeable change in your OwnIndex Less fit individuals see progress even more rapidly The better your aerobic fitness the smaller the improvements in your OwnIndex Aerobic fitness is best improved by exercise types that use large muscle groups Such activities include running cycling walking rowing swimming skating and cross country skiing
60. manually or automatically Calibrating the Altitude Manually Select Settings gt Features gt Altitude gt Calibrate gt 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 No Altitude calibration canceled is displayed Calibrate the altitude to ensure it remains accurate Set the reference altitude whenever a reliable reference such as a peak or a topographic map is available or when at sea level Calibrating the Altitude Automatically Select Settings gt Features gt Altitude gt AutoCalib gt On 4 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 From now on this elevation will be always used as the base elevation in the beginning or the exercise when automatic altitude calibration is in use Also if the Automatic Calibration is turned on and you calibrate the cycling computer manually this new value will be used as a new starting elevation for the Automatic Calibration option If the elevation or air pressure changes significantly you are prompted to confirm the change If you change the elevation Altitude calibrated to xx mft indicates that calibration has succeeded If Altitude calibration
61. n is an important part of getting fit Since warm up routines differ for different types of exercise and since your physical and mental state may also vary from day to day due to stress or illness using the OwnZone function for every session guarantees the most effective heart rate target zone for that particular type of exercise and day For more information on how to determine your OwnZone see Determine Your OwnZone page 23 Maximum Heart Rate Maximum heart rate HR max is the highest number of heartbeats per minute bpm during maximum physical exertion It is individual and depends on age hereditary factors and fitness level It may also vary for different types of sports HR max is used to express exercise intensity Determining Maximum Heart Rate Your HR max can be determined in several ways The most accurate way is to have your HR max Clinically measured A stress test supervised by a cardiologist or exercise physiologist is usually performed on a treadmill or a maximal treadmill bicycle You can also determine your HR max by taking a field test together with a training partner An estimate or a HR max P score that predicts your HR can be obtained by taking a Polar Fitness Test The commonly used formula 220 age although research shows that the method is not very accurate especially for older persons or those who have been fit for many years 58 Backround Information ENGLISH If you have done some hard training i
62. n recent weeks and know that you can safely reach maximum heart rate you can safely take a test to determine your HR max 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 Return to the base of the hill Step 3 Cycle up the hill again building towards a pace you could just about hold for 10 minutes Note your highest heart rate Your maximum is approximately 10 beats higher than the noted value Step 4 Cycle back down the hill allowing your heart rate to drop 30 40 beats per minute Step 5 Cycle up the hill once again at a pace that you can only hold for 1 minute Try to cycle halfway up the hills Note your highest heart rate This brings you close to your maximum heart rate Use this value as your maximum heart rate to set training zones Step 6 Make sure you get a good cool down a minimum of 15 minutes Heart Rate Value in a Sitting Position HRgit is your average heart rate when completely still i e while sitting To easily determine HR sit wear your heart rate sensor sit down and do not engage in any physical activity For a more precise measurement repeat the proc
63. ng CD ROM Includes the Polar Protrainer 5 and a complete user manual to help you make the most out of your cycling computer With the Polar ProTrainer 5 software you can plan your workout in advance with multiple planning options and transfer the settings to your Polar product After training you can analyze the results with versatile graphs which you can customize according to your needs You can also transfer your training data to the polarpersonaltrainer com web service Polarpersonaltrainer com is your online training diary and interactive training community that keeps you motivated Optional Accessories 6 Polar Speed Sensor W I N D Measures speed and distance wirelessly during cycling Cadence Sensor W I N D Wirelessly measures the speed at which you turn the cranks of your bicycle expressed in revolutions per minute rpm Polar LOOK K o Power system Measures average and maximum cadence power output and pedaling index as well as left right pedaling balance Polar G5 GPS sensor 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 G5 GPS sensor with a Polar speed sensor the GPS will only be used for location and route tracking Howe
64. ng computer For further information see Using a New Accessory page 55 the altitude keeps changing even if am not moving The cycling computer converts measured air pressure into an altitude reading This is why changes in the weather may cause changes in altitude readings the altitude readings are inaccurate Your altimeter may show faulty altitude if it is exposed to external interference like strong wind or air conditioning In this case try to calibrate the altimeter If the readings are constantly inaccurate dirt may be blocking the air pressure channels In this case send the cycling computer to a Polar Service Center Memory low is displayed Memory Low is displayed when there is approximately one hour of memory space left Once the memory has been depleted Memory Full is displayed To free memory space transfer exercise data to Polar ProTrainer 5 software and delete from the cycling computer memory Customer Service Information 67 ENGLISH Optional sensor required Limited Polar International Guarantee e 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 e 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
65. nsor back on your chest and keep the cycling computer in this interference free area as much as possible If the cycling computer still does not work with the exercise equipment it may be electrically too noisy for wireless heart rate measurement Minimizing Risks When Exercising Exercise may include some risk Before beginning a regular exercise program it is recommended that you answer the following questions concerning your health status If you answer yes to any of these questions we recommend that you consult a doctor before starting any training program e Have you been physically inactive for the past 5 years e Do you have high blood pressure or high blood cholesterol e Do you have symptoms of any disease e Are you taking any blood pressure or heart medication e Do you have a history of breathing problems e Are you recovering from a serious illness or medical treatment e Do you use a pacemaker or other implanted electronic device e Do you smoke e Are you pregnant 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 Note If yo
66. o Laps information view Optional sensor required Weekly Summary Select File gt 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 Sun 07 01 07 Ta Select the week with OK to see the week s total calories distance and exercise time 4360 kcal This week 2534km a Press DOWN to see week s sport zones 32 After Training ENGLISH Sport Pal e aiin To see time spent in each sport zone press OK and scroll the sport zones UP or DOWN Totals Select File gt 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 Use UP or DOWN to scroll through the following information e Bike 1 distance Cumulative distance with bike 1 can be reset e Bike 2 distance e Bike 3 distance e BP3 distance e Total distance Cumulative distance can be reset e Total duration e Total calories e Total exerc count e Total ascent e Total odometer Cumulative distance cannot be reset e Reset totals To reset total values Select File g
67. ococccocococococononononcncanacanananannnnnncncncncnrororornrononnanas 18 Symbols on the Display iaaeaie dina ido ainda taza 19 Button Func a a idas 21 A tenes a a ae aa sansiae A Mietannet soil teen Wola ua i ti he nhlde caked Mod ale 21 LOCK a ZONE rrei eeri sewau A A hide we teal eevee A yap ean 21 LOMA A a o pal Manele 22 Illuminate the Display Night mode ON ocoococccccoconccnconncnnonanononanononnnnnonanononanoronanonananonananennnaos 22 VI Settings A a awe wads 22 Pause Exercise cita A AA A ta 22 Determine Your OWNZONG o cocorcocnonacononcnicincn nordica narnia rancia nin CTRA naiona Rica 23 SS O A A a TITO 24 6 AFTER TRAINING id aaa dada 25 Analyze Exercise Results cuicos eee 25 Exercise LOS i anes ache aaa bla Saved lacio 25 Weekly SUMIMANY ica a A A A see 32 VO WA E PA AAA A AT ATA PASA ee 33 Delete Fl iaa li a aid 33 Te SETTINGS A A A EA 34 Exercise A A A eee 34 Feature Setting ico la illa 34 OA a Ra aa 34 ATi ici ARA AA ARA AA AAA a ina AA AAA ln nc At 34 Recording Rate nia dnd ie 35 RR Data Function aia a din ai ias da 36 Automatic Lap Recording tc A A A A ee 36 Heare Rate a A A A A sa 37 Sport ZONES a A A A SA a A A AAA 37 Bike SOMOS coi ia ni ras acabada fecedeutses 37 Wheel Size ci noia aaa E a a a a aa shataatebhdgin ra E ated oes 37 Speed On Off serdiwi alee ce ene desi adele dive EE Aeae a aa a A a E O Ean EEA ETAN Pae 37 AVA ELI Csi a 0a AStod aoa SS a a So Laud a odds 37 ENGLISH A tostart On P
68. of the phase the cycling computer will show an HR difference value of 0 Pil Increased HR Recovery HR HR differ HR differ 25 Speed Maximum speed P11 Sreed km h Average speed Max 36 7 pavo n Uu On se Distance Split distance Distance of current phase Cadence Cadence Maximum cadence nax O Average cadence of the current phase M 3 On e Power Maximum power Average power of the current phase Press BACK to return to Phases Optional sensor required e Laps Select File gt Exercise log gt Basic gt 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 Blears Number of recorded Laps automatic laps lap information alternates with Aus 0020 17 automatic lap information Besti Average lap automatic lap time Best fastest lap automatic 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 cycling event and 30 After Training ENGLISH wish to include your last lap press OK on the finishing line instead of STOP You can then stop recording after the finishing line Scroll lap information by pressing OK Compare information on different laps by pressing UP or DOWN For easy view of lap information transfer the exercise file to the Polar ProTrainer 5 software and analyze the exercise in the Curve v
69. or use by healthy adults Polar OwnOptimizer is a modification of a traditional orthostatic overtraining test It is a perfect tool embedded in the cycling computer for everyone training regularly at least three times a week for fitness improvement or to reach competitive targets This feature is based on heart rate and heart rate variability measurements taken during an orthostatic test standing up from relaxed resting OwnOptimizer helps you to optimize your training load during a training program so that you experience an increase in performance and do not undertrain or overtrain in the long run Polar OwnOptimizer is based on regular long term measurements of five heart rate parameters Two of these five values are calculated at rest one while standing up and two while standing Each time you perform the test the cycling computer saves the heart rate values and compares them to the previous values registered Before the Test Baseline Tests When you use OwnOptimizer for the first time six baseline tests should be conducted over a period of two weeks to determine your personal baseline value These baseline measurements should be taken during two typical basic training weeks not during heavy training weeks The baseline measurements should include tests taken after a training day and after recovery days Monitoring OwnOptimizer Values After the baseline recordings you should continue to perform the test 2 3 times a week Test yourself
70. ort riding events 90 100 less than 5 171 190 bpm minutes HARD Benefits Increased ability to sustain high speed endurance Feels like Causes muscular fatigue and 2 20 minutes heavy breathing Recommended for Experienced cyclists for all year round training varying length Becomes more important during pre competition season 80 90 152 172 bpm MODERATE Benefits Enhances general training pace makes moderate intensity efforts easier and improves efficiency 70 80 10 60 Feels like Riding in at good pace with 133 152 bpm minutes constantly high cadence Recommended For Cyclists progressing towards events or looking for performance gains Benefits Improves general base fitness improves recovery and boosts metabolism Feels like Comfortable and easy low muscle 60 70 60 300 and cardiovascular load 114 133 bpm minutes Recommended for Everybody for long training sessions during base training periods and for recovery exercises during competition season VERY LIGHT Benefits Helps to warm up and cool down and assists recovery 50 60 20 60 Feels like Very easy little strain SL 104 114 bpm minutes Recommended for For recovery and cool down exercises throughout the training season HRmax Maximum heart rate 220 age Example 30 years old 220 30 190 bpm Cycling in sport zone 1 ery light is done at very low intensity The main training principle is that performance level improves af
71. r Battery 62 Customer Service Information ENGLISH Changing Polar H1 H2 H3 Heart Rate Sensor Battery 1 Lever the battery cover open by using the clip on the strap 2 Remove the old battery from the battery cover with a suitable sized small rigid stick or bar such as a toothpick A non metal tool is preferable Be careful not to damage the battery cover 3 Insert the battery inside the cover with the negative side outwards Make sure the sealing ring is in the groove to ensure water resistance 4 Align the ledge on the battery cover with the slot on the connector and press the battery cover back into place You should hear a snap For video tutorials on how to change batteries go to www polar com en polar_community videos http www polar com en polar_community videos Changing Polar WearLink Heart Rate Sensor Battery 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 Open the cover only when changing the battery to ensure a long life and make sure the sealing ring is not damaged in which case you should replace it with a new one For video tutorials on how to change batteries go to www polar com en pola
72. r information see Precautions page 63 e f the erratic heart rate reading continues despite moving away from the source of disturbance slow down your speed and check your pulse manually If you feel it corresponds to the high reading on the display you may be experiencing cardiac arrhythmia Most cases of arrhythmia are not serious but consult your doctor nevertheless 66 Customer Service Information ENGLISH e A cardiac event may have altered your ECG waveform In this case consult your physician Check Wearlink is displayed and your cycling computer cannot find your heart rate signal e Make sure the cycling computer is no further than 40 m 131 ft from the heart rate sensor e Make sure the heart rate sensor strap has not loosened during exercise e Make sure the textile electrodes in sports apparel fit snugly e Make sure that the electrodes of the heart rate sensor sports apparel are moistened e Make sure the heart rate sensor electrodes in the sports apparel are clean and undamaged e f the heart rate measurement does not work with the sports apparel try using a Soft strap If your heart rate is detected with the strap the problem is most probably in the apparel Please contact the apparel retailer manufacturer e f you have done all of the above mentioned actions and the message still appears and heart rate measurement does not work the battery of your heart rate sensor may be empty For further information s
73. r resolution monitor 50 MB hard disk space and a CD ROM drive PC Windows 2000 XP Vista 32 64 bit or Windows 7 32 64 bit IrDA compatible port an external IrDA device or an internal IR port The Polar cycling computer displays your performance indicators It is designed to indicate the level of physiological strain and recovery during and after exercise session It also measures speed and distance when cycling with a Polar Speed sensor The Polar G5 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 The Polar LOOK K o Power system is designed to measure power output when cycling No other use is intended or implied The Polar Cycling Computer should not be used for obtaining environmental measurements that require professional or industrial precision Furthermore the device should not be used to obtain measurements when engaged in airborne or underwater activities Water resistance of Polar products is tested according to International IEC 60529 IPx7 1m 30min 20 C Products are divided into four different categories according to water resistance Check the back of your Polar product for the water resistance category and compare it to the chart below Please note that these definitions do not necessarily apply to products of other manufacturers Marking on case back Water resistant characteristics Wa
74. r values and the dates when the results were recorded When the trend file becomes full the latest result automatically replaces the oldest one The most recent test date a graphical trend of your results and the latest value are displayed Press OK to see the written description of the result Scroll UP or DOWN to view other values Delete OwnOptimizer Value Select Test gt Optimizer gt Trend Select the value and press and hold LIGHT Delete value NoYes is displayed Confirm with OK Reset the Trend File Select Test gt Optimizer gt Reset You can reset the OwnOptimizer test period All the test results will be deleted from the memory When taking the test after a 365 day test period or for the first time in 30 days Reset test period is displayed 52 Tests ENGLISH Analyzing Results with Polar ProTrainer 5 software Downloading test results to the Polar ProTrainer 5 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 The Polar OwnOptimizer results are downloaded automatically to the software when you download exercises using the Transfer Data option Tests 53 ENGLISH 10 USING A NEW HEART RATE SENSOR Using a New Heart Rate Sensor Your CS600X cycling computer has been taught to work together with the Polar H3 heart rate sensor In other words yo
75. r_community videos http www polar com en polar_community videos O You can purchase the sealing ring battery kits at well equipped Polar retailers and authorized Polar Services In the USA and Canada the additional sealing rings are available at authorized Polar Service Centers In the USA the sealing ring battery kits are also available at www shoppolar com http www shoppolar com Go to www polar com http www polar com to find your own country s shoppolar online store Precautions Interference During Exercise Electromagnetic Interference and Exercise Equipment Disturbance may occur near microware ovens and computers Also WLAN base stations may cause interference when exercising with CS600X To avoid erratic reading or misbehaviors 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 Customer Service Information 63 ENGLISH 1 Remove the heart rate sensor from your chest and use the exercise equipment as you would normally Move the cycling computer around until you find an area in which it displays no stray reading or does not flash the heart symbol Interference is often strongest directly in front of the display panel of the equipment while the left or right side of the display is relatively free of disturbance 3 Put the heart rate se
76. rate Y Average heart rate ot Calories Expended calories in kcal or Cal fe Distance Distance covered so far fe Trip Distance between points A and B This distance is reset every time OK button is pressed Arrival time Estimated time of arrival R R RR variation Beat to beat variation in heartbeat intervals i e the variation in times between successive heartbeats Training 19 ENGLISH Symbol Explanation od Cycl Economy Cycling economy as kcal km or Cal mi and Kcal H or Cal H Numerical comparison of cycling efficiency and economy between different exercises or circumstances or even between different riders dl Ascent Ascended meters feet Jh Descent Descended meters feet A Inclinometer Uphill downhill steepness in percentages and grades Estimates in numerical form how steep uphill or downhill you are cycling and helps you to adjust cycling effort accordingly MO Altitude Current altitude ra gt gt Temperature Temperature reading C Because your body temperature affects the actual temperature reading the best way to obtain an accurate temperature is to take your wrist unit off for at least 10 minutes Cadence Measures the speed at which you turn the cranks of your bicycle i e cadence in revolutions per minute rpm gt lt e Avg Cadence G The average cadence at Speed Speed you are currently cycling on The data comes from the speed sensor EN Max sp
77. rate by approximately 10 bpm 5 HR max 3 Once you hear two consecutive beeps this means your OwnZone has been determined 4 OwnZone Updated and the heart rate zone are then displayed The zone is displayed in beats per minute bpm or as a percentage of maximum heart rate HR or as a percentage of your heart rate reserve HRR depending on your settings 5 If OwnZone determination was not successful your previously determined OwnZone will be used and DwnZone Limits is displayed If OwnZone has not previously been recorded age based limits are automatically applied You can now continue with your exercise Try to keep inside the given heart rate zone to maximize exercise Training 23 ENGLISH benefits Alternatively to skip OwnZone determination and use the previously determined OwnZone press OK at any phase of the process The elapsed time used for OwnZone determination is included in your recorded exercise time Stop Exercise Interrupt exercise recording by pressing STOP To stop recording completely select EXIT 24 Training ENGLISH 6 AFTER TRAINING Care for your heart rate sensor after exercise Detach the connector from the strap after use Keep the heart rate sensor dry and clean For complete care and maintenance instructions see Care and Maintenance page 61 Analyze Exercise Results To view basic data on your performance see File on your cycling computer For deeper analysis transfer the da
78. rcise without zones you can use timers or distances to guide your training Select Settings gt Exercises gt Add new Prepare for Training 13 ENGLISH 1 Number of zones Set the number of zones to O 2 Guide type Choose to sound a timer during workout reminding you to drink for example or set a distance for following lap times without recording them Timers e Number of timers Choose the number of timers 1 3 for the session Press OK e Timer 1 Define minutes and seconds for the timer and press OK Distances e Number of distances Choose the number of distances 1 3 for the session Press OK e 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 Rename the exercise by selecting Rename from the list Optional sensor required Create New Exercises with Polar ProTrainer 5 Create more diversified exercises by using Polar ProTrainer 5 For further information consult Polar ProTrainer 5 help Wear the Heart Rate Sensor Wear the heart rate sensor to measure heart rate gt pe 1 Moisten the electrode area of the strap O In demanding conditions e g during long lasting events we recommend using conductive electrode lotion or gel to improve the contact after which it is very import
79. rding rate will be used in the next training session The following table shows the maximum recording times for each recording rate The maximum recording time can be shorter if you record a large number of short exercises O Recording rate will change when less than 30 minutes of recording time is left memory low is displayed 60 minutes before the memory runs out RR Data Speed Cadence Power GPS Recording rate 1s 2s 5s 15s 60s o o of Of O sti Oomi Amin 10min min ii On an gn Oe e Gua S o ii o on OO mn min Gomi 40min Aomin j OH On a M a ee ee ii on of Of O mn 30min 20min SOmin Admin on an on On amie Aone aban ode Senin on of qn no ii ds Selah j on an a OW amin Onis bain a Setup ii on on OO Aeris Gain AO Bonin ine on on a ae ae Settings 35 ENGLISH RR Data Speed Cadence Power GPS Recording rate 1s 2s 5s 15s 60s dd al mm ot Dit oe Agni Aone SAORI Sorat di dl an on Oh Amie Jona Gunn anni cain id ot of Ot OF s min 20min Din 30min min ap a on E E uni id ot on of O mn 20min Bamin 10min 20min on on on Oe gai canine does doo on o W HT Saa ae Ai An Am on on o E a dae eoi o aban T on on on e sire lo Bini dona ostrie on on on D aae ante Doni ani Done T on on o i iae e ai A Soin on on o Oe iae ake die edhe A on pn on E 2trie On m m ER on 3h Gh 12h 23h 34h 20min 20min 50min 00min 00min O Durations in
80. ronic 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 and batteries and accumulators used in products are in the scope of Directive 2006 66 EC of the European Parliament and of the Council of 6 September 2006 on batteries and accumulators and waste batteries and accumulators These products and batteries accumulators inside Polar products should thus be disposed of separately in EU countries This marking shows that the product is protected against electric shocks Regulatory information is available at www polar com support http www polar com support Copyright 2013 Polar Electro Oy FIN 90440 KEMPELE Finland Polar Electro Oy is a ISO 9001 2008 certified company All rights reserved No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy 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 Disclaimer e The material in this manual is for informational purposes only The products it describes are subject to change without prior notice due to the
81. s The same username and password are valid for Polar product registration polarpersonaltrainer com Polar discussion forum and newsletter registration Changing Batteries The CS600X cycling computer and the Polar H3 heart rate sensor both have a user changeable battery To change the battery yourself carefully follow the instructions below in Changing Cycling Computer Battery The batteries for the speed and cadence sensors cannot be replaced Polar has designed speed and cadence sensors to be sealed in order to maximize mechanical longevity and reliability The sensors have long life batteries inside To purchase a new sensor contact your authorized Polar Service Center or retailer For instructions on how to change the battery for the Polar LOOK K o Power system consult the Polar LOOK K o Power user manual Customer Service Information 61 ENGLISH The G5 GPS sensor has an internal rechargeable battery which cannot be removed For instructions on how to recharge the battery consult the G5 GPS Sensor user manual O Keep batteries away from children If swallowed contact a doctor immediately Batteries should be properly disposed of according to local regulations A Danger of explosion if the battery is replaced with wrong type Changing Cycling Computer Battery To change the cycling computer battery you need a coin and battery CR 2354 1 Using the coin open the battery cover by pressing slightly and turning counter cloc
82. satsdcseeeutescetenstass 58 Heart Rate Value in a Sitting POSION o oooccccccccccccncncconccononononononcnnacacananannnnnncncncncnrrarararnnnana 59 Healt Rate Reserve oo e a ea eied tee eee aa Eaa aa ae eee 59 Heart Rate Variado A ee eee a 59 RoR Record cios iia E id aaa adas 60 13 CUSTOMER SERVICE INFORMATION ooococcococcoconcoconcncnnoncnncnrnrnnnnrnnrnrnnnnrnrrnrnrnnrnrnnrnrnnnnrnrnnrnrnanos 61 Care and MaintenanCe ecvaciitsccvssssvexsacssateedecectwsesicdexvessaravsdesesbevecesstescasarexcesupavscsscosuvcsnersescsss 61 Caring ot Your Product aneres suees ese A atte ate eed Mean sivas A 61 UN Creston Saacad ncn A A acacia 61 Changing Batteries 2000 A AAA A AAA A A bee sp 61 Changing Cycling Computer Battle ico a hema doer a weet 62 PIOCAUtlONS A ao dd 63 Interference During Exercise cceccceccec eee ee ee ee eee e cece eens ee ea eee essen EEE EASE EE EASE EE EE EOS ES SEES EE EE SEES EES 63 Minimizing Risks When Exercising iodo alado 64 Technical Specification a a a iiem 64 Frequently Asked Questi0NS oocoocococcococcoconnocononcnnnnnnrnnrnrnnrnrnnrnrnnrnrnrnnrnrnarnrnnrnrnnrnrnrnnrnrnarannnns 66 Limited Polar International Guarantee ocoocococccconcccononcnnennoronroronrnrnnenrnrnnrnrnnrnrnnrnrnrnnrnrnnrarnnrnnnnns 68 Polar DISCIAIMOM cisvsscsucececaasscedtssvdedeasedesvere indian pisada 68 ENGLISH 1 INTRODUCTION Congratulations You have purchased a complete training system to tailor fit your tra
83. side buttons simultaneously for 2 seconds After the reset press the red button Start with bike settings is displayed You can either accept the bike settings with OK or change the bike settings Then Basic Settings is displayed Set the time and date all the rest of the settings are saved For more information see Basic Settings page 9 and Measuring Wheel Size page 8 If you do not want to change the rest of the settings you can skip them by pressing and holding STOP All the exercise data is saved the cycling computer does not measure the calories Burnt calories are calculated only when you are wearing the heart rate sensor and all the basic settings are done correctly For more information see Basic Settings page 9 another person with a cycling computer or a heart rate monitor is causing interference See Precautions page 63 the heart rate reading becomes erratic extremely high or shows nil 00 e Make sure the cycling computer is no further than 40 m 131 ft from the heart rate sensor e Make sure the heart rate sensor strap has not loosened during exercise e Make sure the textile electrodes in the sports apparel fit snugly e Make sure that the electrodes of the heart rate sensor sports apparel are moistened e Make sure the heart rate sensor sports apparel is clean e Make sure that there is no other heart rate sensor within 40 m 131 ft e Strong electromagnetic signals can cause erratic readings For furthe
84. sympathetic overtraining you have to recover body balance completely Recovering may take several weeks You should not exercise instead rest completely for most of the recovery period You can possibly have a few days with some light aerobic training in short sessions and only occasionally include short high intensity sessions You can also consider doing a sport other than your main sport However it should be one you are familiar and comfortable with Monitor your recovery by performing the OwnOptimizer Test 2 3 times a week Once you feel you have recovered your balance and your result shows Normal State or Good recovery preferably more than once you can then consider resuming training Once you start training again begin a new testing period with new baseline measurements Before you radically change your training program consider your OwnOptimizer results together with your subjective feelings and any symptoms you may have Repeat the OwnOptimizer test if you are unsure of the standardized conditions An individual test result can be affected by several external factors such as mental stress latent illness environmental changes temperature altitude and others You should update the baseline calculations at least once a year when you start a new training season OwnOptimizer Trend Select Test gt Optimizer gt Trend See how your OwnOptimizer value has been developing in the Trend menu It includes 16 of your latest OwnOptimize
85. t Totals gt Reset totals Select the value you wish to reset in the menu and confirm with OK Select Yesto confirm resetting The deleted information cannot be retrieved Select No to return to the Reset menu Delete Files Select File gt Delete gt 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 e Exercise Select a single exercise to delete e All exerc Delete all exercises e Totals Delete the total values one by one or all totals at the same time Confirm by selecting Yes After Training 33 ENGLISH 7 SETTINGS Change settings easily by using the Polar ProTrainer 5 software For further information consult software help Exercise Settings Select Settings gt Exercise For more information on Exercises see Exercise Types page 34 Feature Settings Select Settings gt Features Exercise Features Settins lt GPS Activate the GPS function by selecting Settings gt Features gt 6PS gt On Teach new sensor is displayed e f your sensor is already taught select No e f your sensor has not been taught yet see Using a New Accessory page 55 for more information on teaching Optional sensor required Altitude The cycling computer measures and displays altitude Change the settings of the altimeter in the Altitude menu You can calibrate the altimeter
86. ta 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 Then select Connect from your cycling computer and place the wrist unit in front of the infrared window on the Polar IrDA USB Adapter or on the computer or other IrDA compatible infrared adapter For complete instructions on transferring data see software help 1 Open Polar ProTrainer 5 software 2 Select Connect in the cycling computer and place the device in front of the computer s infrared window Connect ea 3 Click Transfer Data on the software toolbar For more information on transferring data consult software help To view file on cycling computer Select File gt OK for the following options e Exercise Log lists a maximum of 99 exercise files e Weekly includes summaries of the past 16 weeks e Totals shows cumulative exercise information e Inthe Delete menu you can delete exercise files Exercise Log Select File gt Exercise Log File Exercise los Weekly You can view detailed information on your exercise sessions in the Exercise log The following info will appear e Exercise name e A graphic bar representing an exercise session The height of the bar indicates exercise duration e Date of the exercise Information appearing on the display a e displays below depends on the settings and exercise type and After Training
87. ter proof IPX7 Not suitable for bathing or swimming Protected against wash splashes and raindrops Do not wash with a pressure washer Customer Service Information 65 ENGLISH Marking on case back Water resistant characteristics Water resistant Not suitable for swimming Protected against wash splashes sweat raindrops etc Do not wash with a pressure washer Water resistant 30 m 50 m Suitable for bathing and swimming Water resistant 100 m Suitable for swimming and snorkeling without air tanks Polar LOOK K o Power system Polar CS600X cycling computer CS speed sensor W I N D and CS cadence sensor W I N D Polar H3 heart rate sensor is water resistant 30 m but it does not measure heart rate in water Frequently Asked Questions What should do if the battery symbol and Battery Low is displayed 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 cycling computer sounds and backlight are automatically deactivated For further information on changing the battery see Care and Maintenance page 61 do not know where am in the menu Press and hold STOP until the time of day is displayed there are no reactions to any buttons Reset the cycling computer by pressing all the
88. ter training during the recovery period not only during training You can accelerate your recovery process with very light intensity training 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 Backround Information 57 ENGLISH 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 Training in sport zone 3 may for example consist of intervals followed by recovery Cycling 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 In these zones you cycle anaerobically in intervals of up to 10 minutes The shorter the interval the higher the intensity Sufficient recovery between intervals is very important The training pattern in zones 4 and 5 is designed to produce peak performance When cycling in a certain sport zone the mid section of the zone is a good target but don t keep your heart rate at that exact point all the time Training intensity recovery level environmental and other such factors will all contribute to heart rate responses It is therefore important to pay attention to s
89. the table are estimates For RR data maximum recording time depends on heart rate and variation of heart rate If you record laps and or create an exercise that includes phases with the Polar ProTrainer 5 software maximum recording time will decrease RR Data Function Select Settings gt Features gt RR data gt On OFF The RR data recording function measures and records heartbeat intervals with one millisecond resolution This enables the analysis of heart rate variability HRV using the Polar ProTrainer 5 software The RR data function consumes the memory of the cycling computer and when setting the function the remaining recording time is shown on the lower row of the display Automatic Lap Recording Set the automatic lap recording Select Settings gt Features gt A Lap gt On gt set the lap distance 36 Settings ENGLISH The cycling computer will automatically record laps Choose DFF to deactivate Heart Rate View Choose a format to view your heart rate Select Settings gt Features gt HR view gt HR 4 HR 4 HRR Sport Zones Define Polar Sport Zones in the cycling computer Select Settings gt Features gt Sport zones gt Sport zone low limit Set the lower limit of sport zone 1 by pressing UP or DOWN Then press OK Set the lower limits of each sport zone in the same way When setting the lower limit the upper limit of the previous zone is set automatically Press and hold LIGHT to switch between sport zon
90. time On Off Once you have changed the settings the cycling computer will return to exercise mode Optional sensor required Pause Exercise Pause exercise recording by pressing STOP In pause mode you can select e Continue to continue exercise recording e Exit to stop exercise 22 Training ENGLISH e Summary for a summary of functions e Settings to change all the settings used during exercise including display personalization which cannot be accessed during exercise e Reset to delete recorded exercise information Confirm with OK and press OK again to restart recording e Reset trip to reset a distance Confirm with OK and press OK again to restart recording e Location for current location using the latest GPS coordinate data Latitude and longitude are expressed in degrees and minutes Number of visible satellites visible on lowest row e Free mode to change your exercise profile to free exercise type This does not delete the exercise you have performed but will continue the exercise without settings If you switch to Free mode you can restart the original exercise by pausing the exercise again and choosing Restart P1 Optional G5 GPS sensor required Determine Your OwnZone For background information on Polar OwnZone see OwnZone Training page 58 Select Settings gt Exercise gt OwnZone Find your OwnZone in 1 5 minutes during a warm up period by cycling or walking jogging You should start e
91. turned back on theTeach new sensor s displayed Select NO The monitor will go into On Off mode The power sensor last taught will be taken into use Ifues is selected the cycling computer goes into teaching mode Using a New Accessory 55 ENGLISH For a video tutorial go to http www polar com en polar_community videos Teaching a New G5 GPS Sensor Turn the G5 GPS sensor on and then select Settings gt Features gt GPS gt On in your cycling computer Teach new sensor is displayed e Select Yes to confirm teaching Completed is dislayed e Select No to cancel teaching The cycling computer will not be able to measure GPS data For a video tutorial go to http www polar com en polar_community videos Optional sensors required 56 Using a New Accessory ENGLISH 12 BACKROUND INFORMATION Polar Sport Zones Polar sport zones offer a new level of effectiveness in heart rate based training Training is divided into five sport zones based on percentages of your maximum heart rate With sport zones you can easily select and monitor training intensities and follow Polar s sport zones based training programs Target zone Intensity of Example Training benefit HRmax bpm durations MAXIMUM Benefits Maximal or near maximal 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 sh
92. tware transferring them to your cycling computer and analyzing your performance after training consult Polar ProTrainer 5 help After downloading the training program two additional menus are shown in your cycling computer where you can view your program and check your daily schedule Scroll weeks days and exercises with UP or DOWN Select week and day with OK Prosram j a a To view your weekly program Select Program gt Week view The week view offers an overview of your weekly exercises The white bar represents planned exercise time and the black bar represents performed exercise time Weekly target exercise time is shown below the bars Press and hold LIGHT to view the following information on the week e Week info Week name and description e Targets Summary of targets for the week Calories distance and duration Planned time for sport zones press OK and scroll between sport zones with UP or DOWN e Results Summary of results for the week Calories distance and duration Performed time in sport zones press OK and scroll between sport zones with UP or DOWN e Reminder Set alarm on time 10 min 30 min or 1 hour before the exercise and define sound type Silent Beep Normal e Program off Remove the program from your cycling computer To view your daily program Select Program gt Week view gt Day view Select Today gt Exercise view The day view offers an overview of your daily exercises The w
93. u are using a pacemaker you can use Polar training computers In theory interference to pacemaker caused by Polar products should not be possible In practice no reports exist to suggest anyone ever having experienced interference We cannot however issue an official guarantee on our products suitability with all pacemakers or other implanted devices due to the variety of devices available If you have any doubts or if you experience any unusual sensations while using Polar products please consult your physician or contact the implanted electronic device manufacturer to determine safety in your case 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 heart rate sensor wear it over a shirt but moisten the shirt well under the electrodes to ensure flawless operation O The combined impact of moisture and intense abrasion may cause a black color to come off the heart rate sensor s surface possibly staining light colored clothes If you use insect repellent on your skin you must ensure that it does not come into contact with the heart rate sensor Technical Specifications Cycling computer The wrist unit is a class 1 Laser Product Battery life Average 1 year 1h day 7 days week Battery type CR 2354 Battery sealing ring O ring 20 0 x 1 0 Material silicone
94. ubjective feelings of tiredness and to adjust the training program accordingly A simple way of making use of the sport zones is making your target heart rate zones For further instructions see Plan Your Training page 12 After the session is over exercise duration in the sport zone is displayed Access the Weekly display for the sport zones you have been exercising in and the time spent exercising in one The Polar ProTrainer 5 software offers up to 10 sport zones to better serve your training needs and heart rate reserve OwnZone Training Your cycling computer automatically determines an individual and safe exercise intensity zone your OwnZone The unique Polar OwnZone defines your personal training zone for aerobic training The 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 cycling 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 healthy people Some health conditions may cause heart rate variability based OwnZone determination to fail These conditions include high blood pressure cardiac arrhythmias and certain medications Listening to and interpreting the signals your body sends during physical exertio
95. ur cycling computer receives signals from your heart rate sensor only and enables disturbance free exercise in a group If you purchase a new heart rate sensor as a separate accessory it has to be introduced to the cycling computer This is called teaching and takes only a few seconds To prevent interference during a cycling event make sure you perform the teaching process prior to the event Teaching a New Heart Rate Sensor Wear the heart rate sensor and make sure that you are not near 40 m 131 ft other heart rate sensors In time mode press OK The cycling computer starts searching for the heart rate sensor signal Once the new heart rate sensor is identified New WearLink Found Teach new Wearlink is displayed e Select Yes to confirm teaching Completed is displayed once the teaching process is over Start exercise recording by pressing OK e Select No to cancel teaching O Your cycling computer refers to the heart rate sensor as WearLink 54 Using a New Heart Rate Sensor ENGLISH 11 USING A NEW ACCESSORY Using a New Accessory A new sensor purchased as a separate accessory has to be introduced to the cycling computer This is called teaching and takes only a few seconds Teaching ensures that your cycling computer receives signals from your sensor only and enables disturbance free exercise in a group lf you have purchased the sensor and the cycling computer as a set the sensor has already been taught to work to
96. ver when the speed sensor is not in range e g the type of sport changes during training the Cycling Computer Parts ENGLISH cycling computer automatically retrieves speed and distance data from the GPS sensor This way the speed and distance measurement is secured throughout your training session To start using the speed sensor again long press LIGHT and select Seek sensor Cycling Computer Parts 7 ENGLISH 3 GETTING STARTED For video tutorials go to http www polar com en support video_tutorials Before activating your cycling computer measure the wheel size of your bicycle Measuring Wheel Size Wheel size settings are a prerequisite for correct cycling information There are two ways of determining the wheel size of your bike Method 1 Look for the diameter in inches or in ETRTO printed on the wheel Match it to the wheel size in millimeters in the right column of the chart ETRTO Wheel size diameter inches Wheel size setting mm 25 559 26x 1 0 1884 23 571 650 x 230 1909 35 559 26 x 1 50 1947 37 622 700 x 35C 1958 47 559 26 x 1 95 2022 20 622 700 x 20C 2051 52 559 26 x 2 0 2054 23 622 700 x 23C 2070 25 622 700 x 25C 2080 28 622 700 x 28 2101 32 622 700 x 32C 2126 42 622 700 x 40C 2189 47 622 700 x 47C 2220 55 622 29x 2 2 2282 55 584 27 5 x 2 2 2124 O Wheel sizes on the chart are advisory as wheel size depends on the wheel type and air pressure Method 2 M
97. xercising gently at a light intensity and gradually increase intensity to raise your heart rate Redefine your OwnZone e When changing exercise environment or exercise mode e When taking up exercise after more than a week s break e f you are not completely sure of your physical or mental state for example if you are not recovered from previous training not feeling well or are stressed e After changing user settings Before you start determining your OwnZone make sure that e Your user settings are correct e The OwnZone function is activated The cycling computer will automatically determine OwnZone every time you start exercising if the OwnZone function is on 1 Wear the heart rate sensor as instructed Start measurement by pressing OK twice 2 When your exercise starts OF is displayed and OwnZone determination begins Determination of your OwnZone occurs in five stages If the sound setting is activated a beep will indicate the end of each stage OZ gt Cycle at a slow pace for 1 min Keep your heart rate below 100 bpm 50 HR max during this first stage OF gt gt Cycle at a normal pace for 1 min Slowly increase your heart rate by 10 bpm 5 HR max OZ gt gt gt Cycle at a brisk pace for 1 min Increase your heart rate by 10 bpm 5 HR max OF gt gt gt gt Cycle at a brisk pace for 1 min Increase your heart rate by 10bpm 5 HR max OF gt gt gt gt gt Cycle brisk pace for 1 min Increase your heart
98. y if you know your laboratory measured VOomax value and if it differs more than one fitness level class from the OwnIndex result Your OwnIndex value is saved only to the Fitness Test Trend menu only For further information see Fitness Test Trend Update to HR max if HRmax p if HRmax p is on is displayed e Select Yes to save the value to your user settings e Select No if you know your laboratory measured HR max Stop the test at any time by pressing STOP Fitness Test canceled is displayed for a few seconds Saved the OwnIndex and HRmax p values they will be used for calculating calorie consumption 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 OwnIndex is highest in sports that involve large muscle groups such as running and cross country skiing Men Age Years Very low Low Fair Moderate Good Very good Elite 20 24 lt 32 32 37 38 43 44 50 51 56 57 62 gt 62 25 29 lt 31 31 35 36 42 43 48 49 53 54 59 gt 59 30 34 lt 29 29 34 35 40 41 45 46 51 52 56 gt 56 35 39 lt 28 28 32 33 38 39 43 44 48 49 54 gt
99. zer To return to time of day display press and hold the STOP button 2 Infrared Connect icati g m communication 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 Attaching the Cycling Computer to the Bike Mount 1 Position the cycling computer on to the bike mount Turn the cycling computer clockwise until you hear a click 10 Getting Started ENGLISH 2 Release the cycling computer by pressing it down and simultaneously turning it counter clockwise Getting Started 11 ENGLISH 4 PREPARE FOR TRAINING 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 Training Program page 44 Select Settings gt Exercise Exercise Settins lt Features The Exercises menu shows a list of exercises Navigate through the options with UP or DOWN Exercises Free Basic Free Free ex

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