Polar RS300X User Manual
Contents
1. OFF When set On enter the Distance of a lap Touch Set which information is connected to the W Touch function Options are Show limits Take Lap Change view Light and OFF Settings 33 ENGLISH HR view Set how the heart rate is displayed User Settings Options are HR and HR percentage of maximum heart rate Sport zones Set the lower limits for 5 sport zones Access user settings by selecting UP DOWN Settings gt User Weight Enter your weight Height Enter your height Birthday Enter your date of birth Sex Select Male or Female Activity Select the alternative that best describes the overall amount and intensity of your physical activity during the past three months e Low O 1 hours a week You do not participate regularly in programmed recreational sport or heavy physical activity For instance you walk only for pleasure or train hard enough to cause heavy breathing or perspiration only occasionally 34 Settings Moderate 1 3 hours a week You participate regularly in recreational sports For instance you run 5 10 km or 3 6 miles per week or spend 1 3 hours per week in comparable physical activity or your work requires modest physical activity High 3 5 hours a week You participate at least 3 times a week in heavy physical training For instance you run 20 50 km or 12 31 miles per week or spend 3 5 hours per week in comparable physical activity Top 5 hours a week You partic2. Polyester 35 Polyamide 30 Polyurethane Limit values Chronometer Heart rate Total time Total calories Total exercise count Year of birth Maximum speed with a GPS sensor Maximum speed with footpod Maximum files Maximum laps Maximum training session duration Maximum training session distance Maximum trip distance ENGLISH 23 h 59 min 59 s 5 240 bpm 9999 h 59 min 59 s 999999 kcal Cal 65 535 921 2020 99 9 km h 29 5 km h 6 99 99 59 59 655 3 km 9999 9 km mi Data Transfer System Requirements Polar WebSync software and Polar FlowLink PC MS Windows 2000 XP Vista 32 bit Customer Service Information 43 ENGLISH Guarantee and Disclaimer Limited Polar International Guarantee This limited Polar international guarantee is issued by Polar Electro Inc for the consumers who have purchased this product in the USA or Canada This limited Polar international guarantee is issued by Polar Electro Oy for the consumers who have purchased this product in other countries Polar Electro Inc Polar Electro Oy guarantees to the original consumer purchaser of this product that the product will be free from defects in material or workmanship for two years from the date of purchase Please keep the receipt or stamped Polar Customer Service Card as a proof of purchase The guarantee does not cover the battery damage due to misuse abuse accidents or non compliance with the precautions
3. e g adjust training sounds or lock buttons ENGLISH Settinss Touch To view information during training without pressing buttons bring the training computer near the Polar logo on the transmitter See Feature Settings for more information Get Started 5 ENGLISH Start With Basic Settings To activate your Polar RS300X press any button for one second Once RS300X is activated it cannot be switched off 1 Press the RED button to access the Language menu Select English Deutsch Espa ol or Fran ais with UP DOWN and confirm with the RED button 2 Start with basic settings is displayed 3 Press the RED button and continue with basic settings Select Time format Enter Time hours and minutes Enter Date 6 Get Started Select Units Select metric kilograms centimeters KCAL or imperial pounds feet CAL Calories are always measured as kilocalories Enter Weight Enter Height Enter Date of birth Select Sex Settings is displayed Select Yes to accept and save settings RS300X enters Time view Select to change settings Press BACK until you return to the setting you want to change To modify your personal settings later see User Settings ENGLISH Symbols on the Display Symbol Description E The training computer battery level is low a The alarm is active g Time 2 is in use On The key lock is activ
4. improper maintenance commercial use cracked or broken cases 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 During the guarantee period the product will be either repaired or replaced at an authorized service center free of charge 44 Customer Service Information 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 2008 Polar Electro Oy FIN 90440 KEMPELE Finland Polar Electro Oy is a ISO 9001 2000 certified company AII 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 marked with a symbol in this user manual or in the package of this product are trademarks of Polar Electro Oy The names and logos marked with a amp symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy except that Windows is a trademark of Microsoft Corporation Disclaimer The material in this manual is for informational purposes only The roducts it describes are subject to change without prior notice due to the manufacturer s continuous development program Polar Electro Inc Polar Electro Oy makes no representa
5. taking any blood pressure or heart medication Do you have a history of breathing problems Are you recovering from a serious illness or medical reatment Do you use a pacemaker or other implanted electronic device e Do you smoke Are you pregnant Note that in addition to training 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 40 Customer Service Information It is important to be sensitive to your body s responses during training If you feel unexpected pain or excessive fatigue when training stop the training session or continue at a lighter intensity If you have a pacemaker defibrillator or other implanted electronic device you use the Polar RS300X at your own risk Before starting use take a maximal training stress test under the supervision of a physician The test is to ensure the safety and reliability of the simultaneous use of the pacemaker and the Polar RS300X If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product check the listed materials in Technical Specifications To avoid any skin reaction to the transmitter wear it over a shirt Moisten the shirt well under the electrodes to ensure flawless operation If you use insect repellent on your skin make sure that it does not com
6. the level of physiological strain and intensity during training sessions No other use is intended or implied 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 Please see the separate Polar Customer Service Card for details Register your Polar product at http register polar fi to make sure we keep improving our products and services to better meet your needs Customer Service Information 37 ENGLISH Changing Batteries Caution Danger of explosion if the battery is replaced with wrong type Training computer Opening the sealed back cover of the training computer voids warranty We recommend that you have the battery replaced by an authorized Polar Service Center even after warranty period runs out Here your training computer will be tested for water resistance after battery replacement and given a full periodic check S1 foot pod See the instructions in the S1 foot pod user manual G1 GPS sensor See the instructions in the G1 GPS sensor user manual 38 Customer Service Information Transmitter connector Change the sealing ring of the battery cover every time you change the battery You can purchase the sealing ring battery kits at well equipped Polar retailers and authorized Polar Services In the USA and Canada th
7. Polar RS300X User Manual A POLAR LISTEN TO YOUR BODY ENGLISH Contents 1 GEESTARTED s eren eut Er rptu 4 4 AFTER TRAINING 23 Get to Know Your Polar RS300X 4 Sumniary 23 Wrist Unit Buttons and Menu Structure 5 Review Training Data 24 Start With Basic Settings 6 Transfer 29 Symbols on the Display 7 5 SETTINGS s oo rere esaa nx 30 2 BEFORE TRAINING 8 Watch 30 Polar Fitness 8 Exercise 31 OwnZone Limits e 12 Feature 33 User 34 3 TRAINING 13 General Settings 36 Wear the Transmitter 13 Wear the Polar S1 foot pod 14 6 CUSTOMER SERVICE INFORMATION 37 Wear the Polar G1 GPS Sensor 16 Caring for Your Polar RS300X 37 Start 18 Precautions 40 During Training euueueee 19 Troubleshooting 42 Stop 22 Te
8. chnical Specifications 43 ENGLISH Guarantee and Disclaimer 44 ENGLISH 1 GET STARTED Get to Know Your Polar RS300X The Polar RS300X training computer displays and records your heart rate and other data during training c The Polar WearLink transmitter transmits the heart rate signal to the training computer The transmitter consists of a connector and strap Optional Accessories The Polar S1 foot pod transmits the running speed and distance data to your training computer The Polar G1 GPS sensor transmits the speed and distance data to your training computer Can be used for various sports in addition to running Register your Polar product at http register polar fi to help us improve our products and services to better fulfill your needs 4 Get Started Wrist Unit Buttons and Menu Structure UP Enter the menu and move through selection lists adjust values Y DOWN Enter the menu and move through File selection lists adjust values See RED button Confirm selections access exercise menu start training with a long press W BACK Return to the previous level Cancel selection Leave settings unchanged With a long press return to Time view Test gt gt Ne LIGHT e lluminate the display e With a long press enter Quick menu in Time view to e g lock buttons or set alarm or during training to
9. d Confirm your selection with the RED button ENGLISH Predicted Maximum Heart Rate HR max P The HRmax P definition can be set to be performed simultaneously with the Polar Fitness Test It predicts your individual maximum heart rate value more accurately than the age based calculation 220 age which provides only a rough estimation and may not be accurate The most accurate way to determine your maximum heart rate is to have it measured in a laboratory by a doctor or an exercise physiologist Set the HRma p on by selecting UP DOWN gt Test gt HRmacP gt On Before Training 11 ENGLISH OwnZone Limits Your training computer can determine your individual aerobic heart rate zone automatically This feature is called Polar OwnZone 02 Starting every training session with the OwnZone guarantees safe and effective heart rate zones for your daily condition It is recommended you determine your OwnZone when you change training environment or sport user information if you have not yet fully recovered from a previous training session or are training for the first time after a break of one week or more OwnZone limits are determined in 1 5 minutes during a warm up period by walking jogging or doing some other sport Start slowly keeping your heart rate below 100 bpm 50 HRmax After each minute increase your speed gradually about 10 bpm 5 HR max 12 Before Training Before you start make sure you e
10. e Ax Current speed pace G The G1 GPS sensor is in use If the symbol is blinking RS300X is trying to establish a connection to the GPS sensor or the GPS sensor is trying to establish a connection to the satellites Heart rate is detected when the heart symbol is blinking X The foot pod is in use If the symbol is blinking RS300X is trying to establish a connection to the foot pod The training computer is recording the training session Ul Total duration of training session Lap time ob Burned calories e Time of day Get Started 7 ENGLISH 2 BEFORE TRAINING Polar Fitness Test To train right and to monitor your progress it is important to know your current fitness level The Polar Fitness Test is an easy and quick way to measure your cardiovascular fitness and aerobic capacity The test is performed at rest The test result is a value called Polar OwnIndex Ownlndex is comparable to maximum oxygen uptake a commonly used aerobic capacity measure For more information see Interpret Your Fitness Test Results The OwnlIndex value affects the accuracy of calorie calculation during training 8 Before Training The test is developed for healthy adults To make sure the test results are reliable e avoid distractions The more relaxed you are and the more peaceful the testing environment is the more accurate the test result will be for instance no television telephone or ta
11. e additional sealing rings are available at authorized Polar Service Centers only Keep the batteries away from children If swallowed contact a doctor immediately Batteries should be properly disposed of according to local regulations When handling a new fully charged battery avoid clasp like contact i e simultaneous from both sides with metal or electrically conducting tools like tweezers This may short circuit the battery causing it to discharge more rapidly Typically short circuiting does not damage the battery but it may decrease its capacity and lifetime Open the battery cover of the connector with a coin by turning it from CLOSE to OPEN Replace the old battery inside the cover with a new one Make sure the positive side is facing the cover Replace the old sealing ring with a new one fitting it snugly in the cover groove to ensure water resistance Put the cover back on and turn clockwise from OPEN to CLOSE ENGLISH Customer Service Information 39 ENGLISH Precautions Minimizing Possible Risks Training may include some risk Before beginning a regular training program answer the following questions concerning your health status If you answer yes to any of these questions consult a physician before starting any training program Have you been physically inactive for the past 5 years Do you have high blood pressure or high blood cholesterol Do you have symptoms of any disease Are you
12. e into contact with the transmitter ENGLISH Exercise equipment with electronic components may cause interfering stray signals To tackle these problems try the following 1 Remove the transmitter from your chest and use the exercise equipment as you would normally 2 Move the wrist unit around until you find an area in which it displays no stray reading or does not flash the heart symbol Interference is often worst right in front of the display panel of the equipment while the left or right side of the display is relatively free of disturbance 3 Putthe transmitter back on your chest and keep the wrist unit in this interference free area as much as possible If the RS300X still does not work the piece of equipment may be electrically too noisy for wireless heart rate measurement Polar RS300X may be worn when swimming To maintain water resistance do not press buttons under water For more information visit http support polar fi Water resistance of Polar products is tested according to International Standard ISO 2281 Products are divided into three categories according to their 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 the case back Water resistant characteristics Water resistan Protected against wash splashes sweat raindrops e
13. ed during training Press UP DOWN to change the view You can adjust the display options by selecting BACK gt Settings gt Display The name of the display appears for a few seconds The name indicates the lower row information Heart rate Lap time Speed Pace Stopwatch Heart rate Stopwatch Heart rate Lap time Stopwatch Lap time Sport zones Target heart rate zone Target speed pace zone Heart rate Lap time Training 19 ENGLISH Pace Speed available only with foot pod or GPS sensor Stopwatch Distance Speed pace depending on the selected speed view Distance available only with foot pod or GPS sensor Zone number and countdown timer or distance Lap time lap time will be displayed if you have not set any timers or distances that prompt you to change zones Sport zones Target heart rate zone target speed pace zone Distance 20 Training ENGLISH Quick menu To access the quick menu during training press and hold LIGHT The quick menu is a short cut to locking buttons adjusting training sounds and other settings Touch Check selected information during training by bringing the training computer close to the transmitter connector Set up the Touch function UP DOWN gt Settings gt Features gt W Touch Lap Take a lap during training session by short pressing the RED button The display returns to normal after the lap details are shown for a couple of seconds You can z
14. function in sleep mode Awaken the training computer Press any button gt Turn display on gt Yes No ENGLISH 6 CUSTOMER SERVICE INFORMATION Caring for Your Polar RS300X Wrist Unit Clean with a mild soap and water solution dry with towel Never use alcohol or any abrasive material steel wool or cleaning chemicals Keep in a cool and dry place Do not store in a damp environment in non breathable material a plastic bag or a sports bag nor with conductive material a wet towel Do not expose to direct sunlight for extended periods Transmitter Detach the transmitter connector from the strap and rinse the strap under running water after every use Dry the connector with a soft towel Never use alcohol or any abrasive material steel wool or cleaning chemicals Wash the strap regularly in a washing machine at 40 C 104 F or at least after every fifth use This ensures reliable measurement and maximizes the life span of the transmitter Use a washing pouch Do not soak spin dry iron dry clean or bleach the strap Do not use detergent with bleach or fabric softener Never put the transmitter connector in the washing machine or drier Dry and store the strap and the transmitter connector separately Wash the strap in a washing machine before long term storage and always after use in pool water with high chlorine content Service Your Polar RS300X is designed to help you achieve personal fitness goals and indicate
15. g 25 ENGLISH Weekly In the Weekly log you can view accumulated data of your training sessions for previous weeks You can toggle between the weeks with UP DOWN The bar on the right is entitled This Week and shows training summary for the current week The other bars named after the Sunday of the week in question display the summaries for the past 15 weeks View more detailed weekly information by selecting a week and pressing the RED button The following information is shown The week title burned calories total distance and total duration Relative durations in sport zones You can also zoom into more detailed sport zone information by pressing the RED button Durations individually for each sport zone are displayed Note that weekly information summaries cannot be deleted 26 After Training ENGLISH Totals Totals includes cumulative values of information recorded during your training sessions Total values can be used as a seasonal or monthly counter of your training values The values are automatically updated after each training session Totals provides the following information including the date of last reset Total distance total distance if the information is available Total duration total training duration Total calories total number of burned calories Total exerc count total training session count The total values can be reset or deleted see the next section To reset select Reset total
16. gs Access feature settings by selecting UP DOWN gt Settings gt Features e sensor Select which speed sensor you wish to use Options are Footpod BPS and OFF Footp calibr Run Calibrate the foot pod by running Turn the foot pod on Set the Calibration Distance preferably more than 1000 meters i e the distance how far you want to run in kilometers Press START and run km gt Press the RED button on the training computer Start the run by making the first step with the sensor foot onto the starting line and run the preset distance at a steady pace Press OK after km gt Stop exactly on the stop line of the preset distance and press the RED button Stand still Receiving data gt Stand still with your arms down and wait until your training computer has received the data Calibration complete and Factor are displayed The new calibration factor is used ENGLISH Manual When you know the calibration factor i e you have calibrated the foot pod previously you can set the factor manually Calibration Factor 0 000 gt Adjust the value Calibration complete and Factor are displayed See the foot pod calibration instructions in the Polar S1 foot pod user manual for further information As the most universal calibration location is a 400 m track even in countries using the imperial units the calibration is done in metric units Speed view Select kmh or min km R lap Set the automatic lap On or
17. he Help function UP DOWN gt Settings gt Features gt sensor Footpod signal found and a symbol X are gt Footpod displayed after turning the foot pod on Install a battery before using the foot pod for the fCheck Footpod is displayed the first time For instructions see the Polar S1 foot training computer is unable to receive a pod user manual signal from the foot pod To improve the accuracy of speed pace and Change the battery if the green light on distance measurements calibrate the foot pod the foot pod turns red See Feature Settings and the Polar S1 foot pod user manual Optional S1 foot pod required 14 Training Attaching the S1 Foot Pod to Your Shoe To measure speed pace and distance accurately make sure the foot pod is correctly positioned 1 Detach the foot pod from the fork 2 Loosen your shoelaces and place the fork underneath them on top of the tongue of your shoe Tighten the laces 3 Fit the front part of the foot pod closest to the RED button to the fork and press from the rear Fasten the flap Make sure the foot pod does not move and is aligned with your foot 4 Once your heart rate appears on your wrist unit turn the foot pod on by pressing and holding the RED button on the foot pod until the green light starts to flash ENGLISH 1 2 Jue amp Training 15 ENGLISH Wear the Polar G1 GPS Sensor The GPS sensor has to be activated from the training computer before
18. he value you want to change and press the RED button Adjust the values with UP DOWN and accept with the RED button Access watch settings by selecting UP DOWN Settings gt Watch Time and Date Settings Set the local time Time 1 and a time difference to it Time 2 With Time zone you can select which time zone is used In Time view you can easily change the time zone from Time 1 to Time 2 by pressing and holding DOWN Set the date with Date setting 30 Settings Event You can create an event in the training computer s memory The computer will display the number of days till the event when you press and hold UP in Time view 1 Select Event from the Watch settings menu 2 Set the Date of the event 3 Select a name for the event To change event details access the Event settings View View the name and the date of the current event e Date Change the date of the event Rename Rename the current event Delete Delete the current event Alarm Select Alarm from the Watch settings menu Set the alarm to go on Once from Monday to Friday Daily or turn it OFF Press BACK to stop the alarm or the RED button to snooze for 10 minutes The alarm cannot be used during training ENGLISH Exercise Settings Access exercise settings by selecting UP DOWN gt Settings gt Exercise In the Exercise menu there are 5 exercise options which all have their own settings e Free No predetermined sett
19. ings for the training session Basic Train with moderate intensity Interval Train with intervals wnzone Train in your OwnZone Rdd new Add new training session Settings 31 ENGLISH All options excluding Free have the following settings Select Select the option as your exercise setting View View the details of the exercise setting Edit Edit the details of the exercise setting Select the Number of zones Zone type either Heart rate or Speed Pace limits for the zone s and Zone quide either Timers Distances or OFF e See Adjusting heart rate zones manually Zone guide changes the zone automatically during training session according to the settings either set time or distance and alerts you When wnZone is selected as training session type only the Zone quide can be set manually Rename Rename the exercise setting Default Restore default settings 32 Settings HR zone 1 limits Ad Adjusting heart rate zones manually just your zone 1 limits When setting the upper limit the lower limit of zone 2 is set automa HR zone 2 limits Ad When setting the low zone 1 is set automa ically just your zone 2 limits er limit the upper limit of ically When setting the upper limit the lower limit of zone 3 is set automatically HR zone 3 limits Ad When setting the low zone 2 is set automa just your zone 3 limits er limit the upper limit of ically Feature Settin
20. ipate in heavy physical training at least 5 times a week or you are training to improve performance for competitive purposes ENGLISH Heart rate HR max maximum heart rate is calculated automatically Adjust this value only if you know your laboratory measured value You can also set your HR sit heart rate in a sitting position V02 max Age based value is shown as default If you perform the Polar Fitness Test your Ownlndex value replaces this value If you know your laboratory measured VOoma value you can replace your OwnlIndex value with it Settings 35 ENGLISH General Settings Access general settings by selecting UP DOWN gt Settings gt General e Sound Set the Volume level Vol 2 Yol 1 or OFF and TZ Alarm target zone alarm On or OFF Keylock Select Manual or Automatic For Automatic the keylock activates when you have not pressed the buttons in one minute Help Select On or OFF This is a function that displays short help messages when using the training computer Units Select metric kilograms kilometers centimeters KCAL or imperial pounds miles feet CAL Calories are always measured as kilocalories 36 Settings Language Select English Deutsch Espa ol or Francais as the user interface language Sleep Select on or off Activating the sleep mode will help save the battery when the training computer is out of use for a long period of time The watch alarm will still
21. it can be used UP DOWN Settings gt Features gt sensor gt GPS e Install a battery before using the GPS sensor for the first time See the Polar G1 GPS sensor user manual Optional G1 GPS sensor required 16 Training ENGLISH Wearing the GPS Sensor Push to open the clip Thread the armband loosely through the loops on the clip and fasten Position the armband round your upper arm and fasten Place the sensor and the training computer on the same arm Make sure that the POLAR logo is in an upright position 4 Turn the GPS sensor on only after your heart rate appears on your training computer See the Polar G1 GPS Sensor user manual for further instructions on turning the sensor on to ES You can fasten the sensor on a belt or on the top of a backpack without the armband Training 17 ENGLISH Start Training 1 Wear the training computer the transmitter and additionally either foot pod or GPS sensor 2 In Time view press the RED button and select Start to start recording your training session or select Settings to modify sounds heart rate view or other exercise settings before starting Recording can also be started by long pressing the RED button once To modify exercise settings during the training session press BACK and select Settings 18 Training Your training session is saved only when recording for more than one minute ENGLISH During Training The following information is display
22. lking avoid heavy physical exertion alcohol and unprescribed pharmacological stimulants on the test day and the day before e avoid eating a heavy meal or smoking 2 3 hours prior to the test e always perform the test in similar conditions and at the same time during the day enter accurate user information Perform Polar Fitness Test l 2 Wear the transmitter lie down and relax for 1 3 minutes In Time view select UP DOWN gt Test gt Start The fitness test begins as soon as the RS300X locates your heart rate So make sure you are relaxed and ready to take the test when you press Start Approximately 5 minutes later a beep will indicate the end of the test and the test result is displayed Press the RED button Update to V05 is displayed Select Yes to update your user settings and OwnIndex with the new result Select No only if you know your value and if it differs more than one fitness level see the table on the next page from the OwnIndex result Your Ownlndex value will only be saved in the Ownlndex results ENGLISH Troubleshooting Set your personal activity level is displayed gt Set your activity level See User Settings for further information Fitness Test Failed is displayed or no heart rate is shown Check that the transmitter electrodes are moist enough and the elastic strap is snug enough around your chest If the fitness test fails your previous OwnIndex value wi
23. ll not be replaced No heart rate shown Test fails Check that the transmitter electrodes are moist enough and that the strap is snug enough around your chest Before Training 9 ENGLISH Interpret Your Fitness Test Results Interpret the OwnIndex values by comparing your individual values and changes in them over time Ownlndex can also be interpreted based on gender and age Locate your OwnlIndex in the table on the right and see how it compares to others of the same gender and age This classification is based on a literature review of 62 studies where VOomax was measured directly in healthy adult subjects in the USA Canada and seven 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 10 Before Training Follow Fitness Test Results Fitness test results contain 16 of your latest Ownlndex values including the dates On average it takes six weeks of regular training to improve your aerobic fitness noticeably To improve your aerobic fitness most efficiently you need to train large muscle groups 1 Select UP DOWN gt Test gt Trend 2 Your Ownlndex result bars and date of the latest test are displayed Press UP DOWN to view the previous OwnIndex results Delete OwnIndex Values 1 Select the value you wish to delete 2 Press and hold the LIGHT button 3 Delete value NoYes is displaye
24. n by following local waste disposal regulations and where possible utilize separate collection of electronic devices 154 This marking shows that product is protected against electric shocks Customer Service Information 45 Manufactured by Polar Electro Oy Professorintie 5 FIN 90440 KEMPELE Tel 358 8 5202 100 Fax 4358 8 5202 300 www polar fi m P POLAR LISTEN TO YOUR BODY
25. ntered your user information correctly you selected the OwnZone exercise UP DOWN Settings gt Exercise gt OwnZone gt Select When OwnZone is selected as training session type every training session starts with OwnZone determination mn Wear the transmitter and the training computer 2 Inthe Time view press the RED button and select Start to begin OwnZone determination 3 Atsome point during the determination OwnZone updated and the OwnZone limits are displayed Proceed normally with training session ENGLISH 3 TRAINING Wear the Transmitter Before recording a training session wear the transmitter 1 Wet the electrode areas of the strap well under running water 2 Attach the connector to the strap Adjust the strap length to fit it tightly but comfortably 3 the strap around your chest just below the chest muscles and attach the hook to the other end of the strap 4 Check that the wet electrode areas are firmly against your skin and that the Polar logo of the connector is in a central and upright position 3 Detach the connector from the strap when it is not in use to maximize the transmitter lifetime See Customer Service P ct Information for more detailed maintenance instructions o o gt Training 13 ENGLISH Wear the Polar S1 foot pod During Training e The 51 foot pod has to be activated from the training computer before it can be used e Ifyou have turned on t
26. oom the middle upper row information during training by pressing and holding the DOWN UP button Return to the normal display by pressing and holding the buttons again Training 21 ENGLISH Stop Training 1 Press BACK to pause training recording 2 Press BACK again or select Exit from the Stop menu to stop recording altogether Detach the transmitter connector from the strap and rinse the strap under running water after every use Wash the strap regularly in a washing machine at 40 C 104 F after every fifth use 22 Training Continue Training Continue recording the paused training session by selecting Continue from the Stop menu Summary View the summary information by selecting Summary from the Stop menu For more information see After Training ENGLISH 4 AFTER TRAINING Summary After training session is paused a summary of training information can be viewed by selecting Summary from the Stop menu More detailed training information can be found under UP DOWN gt File See Review Training Data Scroll UP DOWN for the following information Max HR Maximum heart rate during training session Bug HR Average heart rate during training session Duration Duration of training session Max pace Max speed Maximum pace maximum speed during training session Avg pace fivg speed Average pace average speed during training session 1 Distance Total number of kilometers miles O
27. ources of disturbance If the abnormal reading continues despite moving away from the source of disturbance slow down 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 physician nevertheless A cardiac event may have altered your ECG waveform In this case consult your physician If heart rate measurement fails despite the actions mentioned previously the battery of your transmitter may be empty Technical Specifications Training Computer Battery type CR 2032 Battery life Average 1 year 1 h day 7 days week training Operating temperature 10 C to 50 C 14 F to 122 F Wrist strap material Polyurethane Back cover and wrist strap Stainless steel complying with the EU buckle Directive 94 27 EU and amendment 1999 C 205 05 on the release of nickel from products intended to come into direct and prolonged contact with the skin Watch accuracy Better than 0 5 seconds day at 25 C 77 F temperature Accuracy of heart rate 1 or 1 bpm whichever larger measurement definition applies to steady state conditions Transmitter Battery type CR 2025 Battery life Average 2 years 1 h day 7 days week Battery cap sealing ring O ring 20 0 x 1 0 Material FPM Operating temperature 10 C to 50 C 14 F to 122 F Connector material Polyamide Strap material 35
28. ptional GPS sensor or foot pod required to view speed and distance data After Training 23 ENGLISH Review Training Data Select UP DOWN gt File to review training information in Exercise Log Weekly and Totals Exercise Log Ba Exercise log 16 of your latest training sessions are shown as bars on the display You can compare the duration of your training alll sessions and see overall trends You can toggle between the training sessions with UP DOWN The training a session type and the date of the selected training session are shown on the display sic 090319 When Exercise Log becomes full the oldest training file is replaced with the most recent one If you want to save the file for a longer period transfer it to the Polar web service on www polarpersonaltrainer com For further information see Transfer Data To review detailed training information select a bar and press the RED button Your training computer displays the following training information depending which information is available 24 After Training If K appears above the RED button even more detailed information is available Basic 09 03 09 18 32 28 58 5 Sport zones 2 lars Aus 0029 21 00 28 37 ENGLISH Basic information Training session type Date Time Duration Sport zones Relative durations in sport zones Lap information Number of laps Average duration of a lap Best lap and duration After Trainin
29. s from the Totals menu Select the value AU Distance Duration Calories or Exerc count you wish to reset After Training 27 ENGLISH Delete To delete training files select Delete from the File menu From the Delete menu select Exercise if you want to delete a training file Next select the training file you wish to delete e select AU exerc if you want to delete all training files e select Totals if you want to reset total statistics Next select what you wish to delete Options are AU all total statistics Distance Duration Calories or Exerc count training session count 28 After Training ENGLISH Transfer Data You can transfer your training data from RS300X to your diary in polarpersonaltrainer com once you register for the service A Polar FlowLink can be purchased separately and WebSync software are required for data transfer Download the WebSync software from polarpersonaltrainer com and install it onto your PC following the instructions on the screen Transfer Training Data Open the WebSync data transfer software on your PC Plug the FlowLink into a USB port Place your RS300X on the FlowLink display facing down Follow the instructions on your computer screen for transferring data from your training computer to polarpersonaltrainer com For further instructions see the help section in polarpersonaltrainer com Boo mo After Training 29 ENGLISH 5 SETTINGS Watch Settings Select t
30. tc Not suitable for swimming Water resistant 30 m 50 m Suitable for bathing and swimming Water resistant 100 m Suitable for swimming and snorkeling without air tanks Customer Service Information 41 ENGLISH Troubleshooting If you don t know where you are in the menu press and hold BACK until time is displayed If there are no reactions to any buttons or the training computer displays unusual readings reset the training computer by pressing four buttons UP DOWN BACK and LIGHT simultaneously for four seconds All other settings but time and date are saved If the heart rate reading becomes erratic extremely high or shows nil 00 make sure that there are no other heart rate transmitters within 1 m 3 ft and that the transmitter strap the textile electrodes fit snugly and are wet clean and undamaged If the heart rate measurement does not work with the sports apparel try using the strap If it works the problem is most probably in the apparel Please contact the apparel retailer manufacturer 42 Customer Service Information Strong electromagnetic signals can cause erratic readings Electromagnetic disturbances may occur near high voltage power lines traffic lights overhead lines of electric railways electric bus lines or trams televisions car motors bike computers some motor driven training equipment cellular phones or at electric security gates To avoid erratic readings move away from possible s
31. tions or warranties with respect to this manual or with respect to the products described herein 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 roducts described herein This product is protected by one or several of the following patents FI 6815 EP 1245184 US 7076291 HK104842 FI 114202 US 6537227 EP 147790 HK104006 FI 111514 B DE 19781642T1 GB 2326240 HK 016857 US 62770 Fl 110303 B EP 0748185 JP3831410 US6104947 DE 69532803 4 0 Fl 88972 DE4223657 6 A Fl 9219139 8 FR 92 09150 GB 2258587 HK 306 1996 SG 9592117 7 US 548681 FI 10915 US 7324841 Other patents pending Manufactured by Polar Electro Oy Professorintie 5 FIN 90440 KEMPELE Tel 358 8 5202 100 Fax 358 8 5202 300 www polar fi ENGLISH C 0537 This product is compliant with Directive 93 42 EEC The relevant Declaration of Conformity is available at www support polar fi declaration of conformity Polar products are electronic devices and are in the scope of Directive 2002 96 EC of the European Parliament and of the Council on waste electrical and electronic equipment WEEE These products should thus be disposed of separately in EU countries Polar encourages you to minimize possible effects of waste on the environment and human ealth also outside the European Unio
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