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Polar RS400

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1. 6140 kcal 39 63 km 08 39 Select the week with OK to see the week s total calories distance and exercise time Press DOWN to see week s sport zones Week s vea Sport zones T 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 Shoes 1 distance e Shoes 2 distance e Total distance e Total duration e Total calories e Total exercise count e Reset totals To reset total values Select File gt Totals gt Reset totals Select the value you wish to reset from the menu and confirm with OK To confirm resetting select Yes The deleted information cannot be retrieved Select No to return to the Reset menu Delete Files Select File gt Delete gt Totals In Delete you can delete previous exercises one by one all exercises at the same time or total values Scroll through the following information with UP or DOWN Exercise Select a single exercise to delete All exerc Delete all exercise from the memory with one button press e Totals Delete the total values one by one or all totals at the same time Confirm by selecting Yes
2. O When starting an exercise recording you can easily change the shoe selection In time mode press OK and press and hold DOWN The number in the lower right hand corner of the display indicates the shoe selection Speed View Select Settings gt Features gt Speed view gt km h mph or min km min mi Automatic Lap Recording Set the automatic lap recording Select Settings gt Features gt A Lap gt On gt set the lap distance The running computer will automatically record laps Choose Off to deactivate Using the HeartTouch Function Setting the HeartTouch Function Select Settings gt Features gt HeartTouch HeartTouch enables you to view information during training without pressing buttons By bringing the running computer near the transmitter your target heart rate zone will appear in the display Options for the HeartTouch function include Show limits Take lap e Change view Light e Off With HeartTouch you can easily view exercise details that would normally require a button press distracting you from your training Heart Rate View Define the way to display your heart rate Select Settings gt Features gt HR view gt HR HR Sport Zones Define the sport zones in the running computer Select Settings gt Features gt Sport zones gt Sport zone low limit Polar RS400 User Manual 24 Set the lower limit of sport zone 1 by pressing UP or DOWN Then press OK Set the lower limits of each
3. Event Mon 12 6 4 G Marathon Bub 25 Set an event countdown in the running 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 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 running computer Select Settings gt Watch gt Alarm gt Off Once Mon Fri Daily You can set the alarm to go off once everyday between Monday and Friday or daily 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 The alarm will sound 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 Polar RS400 User Manual the snooze time starts counting To abort the snooze stage and alarm mode press STOP O If a battery symbol appears in the display the alarm cannot be activated Time Set time 1 in the running computer Select Settings gt Watch gt Time 1 gt 24h 12h Set time 2 in the running computer Select Settings gt Watch gt Time 2 Set the time difference between time 1 and time 2 in hours Switch between time zones Select
4. Polar RS400 User Manual Optional S1 foot pod required 7 SETTINGS Feature Settings Settinss Exercise Features Foot Pod The running computer offers you the option of measuring speed pace and distance data with a foot pod Change the settings of your foot pod in the Footpod menu Switch the speed and distance function on or off Select Settings gt Features gt Footpod gt On Off Calibrate the foot pod Select Settings gt Features gt Footpod gt Calibrate For further information see Calibrate the Foot Pod Recording Rate Select Settings gt Features gt Rec rate gt 1 5 15 60 sec The running computer can store your heart rate speed pace and altitude in 1 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 software A shorter recording rate consumes the memory of the running 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 5s gt 15s gt 60s This will maximize the time to record exercise data When the session ends the current recording rate remains as default The following table shows the maximum recording times for each recor
5. 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 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 transmitter For further information see Start Training e You should be relaxed and calm You can be seated in a relaxed position or lying in bed The position should always be the same when you do the test The test can take place anywhere at home in the office at a health club as long as the
6. 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 54 40 44 lt 26 26 31 32 35 36 41 42 46 47 51 gt 51 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 Polar RS400 User Manual 33 Age Years Very low Low Fair Moderate Good Very good Elite 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
7. 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 Polar RS400 User Manual 34 OwnOptimizer is developed for use by healthy adults Polar OwnOptimizer is a modification of a traditional orthostatic overtraining test It is a perfect tool embedded in the running 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 wrist unit saves the heart rate values and compares them to the previous values registered Before the Test Baseline Tests
8. yourself carefully follow the instructions in Install Foot Pod Battery in Getting Started Guide All batteries are changed the same way For further information on changing the foot pod battery see Install Foot Pod Battery If you would prefer Polar to replace the battery contact an authorized Polar Service Center The Service will test the sensor after replacing the battery Excessive use of the backlight drains the running 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 Battery kits with sealing rings are available at well equipped Polar retailers and authorized Polar Service Centers In the USA and Canada sealing rings are available at authorized Polar Service Centers only O Keep batteries away from children If swallowed contact a doctor immediately Batteries should be properly disposed of according to local regulations Optional S1 foot pod required Precautions Interference During Exercise Electromagnetic Interference and Exercise Equipment Disturbance may occur near high voltage power lines traffic lights overhead lines of electric railways electric bus lines or trams televisions car motors bike computers som
9. 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 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 In the Trend menu you can see how your OwnIndex value has been developing Up to 16 OwnIndex values and respective dates are included in the display When the test trend file becomes full the 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 No Yes is displayed Confirm with OK Analyzing OwnIndex Results with Software Downloading test results to the 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 Polar OwnOptimizer Fitness Ortimizer Test General Successful training requires temporary overloading
10. Lap number and lap time Lap distance fe 2 gt Lap number and lap distance Stopwatch Total duration of the exercise so far Heart rate ll Current heart rate Calories od Expended calories Distance fe i Distance run so far Speed pace El XK Current speed pace Zone pointer heart rate OS Y na y Target zone indicator with a heart symbol that moves left and right inside the zone limits If the heart symbol is not visible and or an alarm sounds your heart rate is outside the target zone Zone pointer speed pace bronnans 4 Target zone indicator with a symbol that moves left or right according to your speed pace If the symbol is not visible and or an alarm sounds your speed pace is outside the target zone Polar RS400 User Manual Text on the display Symbol Explanation Zone pointer Polar sport zones Lile 41s 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 During Exercise Target zone A graph showing your actual heart rate compared to the set heart rate zones Optional S1 foot pod required Button Functions During Exercise Take a Lap Press OK to record a lap The display will show Lap number Average heart rate of the lap Lap time If the foot pod is activated the following will also appear Lap numbe
11. Settings gt Watch gt Time zone gt Time 1 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 Date Set the date in the running computer Select Settings gt Watch gt Date dd day mm month yy year You can change settings easily by using the software For further information see software help Personalize the Running Computer Display during Training In time mode select OK gt Settings gt Display gt Edit Personalize your running computer display to show the information you want to see either by using the running computer or the software A programmed exercise downloaded from the software has its own display that cannot be modified For further information on display symbols see Information on the Display 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 The information on the display depends on the features that are activated For further information see Feature Settings Repeat the same to change the middle and lower rows Each display is named after the information shown on the lower row To return the default settings of the display press and hold LIGHT when the rows are blinking Activate Titles to view help texts while changing displays during exercise In time mode select OK gt S
12. and hold DOWN 3 Start exercising by pressing OK Alternatively select Settings to change or view different settings before exercise For further information on all the settings available see The Settings menu lists the following options Exercise Select an exercise type or view exercise settings Polar RS400 User Manual 12 Exercise Select Free Basic Interval or OwnZone If you have created new exercises these will be listed as well Select Set a default exercise to be performed at once or View View exercise settings e Rec rate Set the recording rate e TZ Alarm Switch target zone alarm sounds on or off HR view Choose to view heart rate in beats per minute bpm or as a percentage of maximum heart rate HR HeartTouch Define HeartTouch function Shoes Select the shoes to keep track of usage e Speed view Choose to view speed in kilometers or miles per hour km h or mph or in minutes per kilometer or mile min km or min mi Footpod Switch the foot pod function on or off A Lap Switch the automatic lap function on or off e Display Modify the display for further information see Personalize the Running Computer Display during Training If the following message is displayed Exercise name requires footpod Turn footpod on your exercise requires a foot pod to display speed pace and distance data e g you have defined speed pace zones for the exercise Select Y
13. and the Polar running computer If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product check the listed materials in Technical Specifications To avoid any skin reaction to the transmitter wear it over a shirt but moisten the shirt well under the electrodes to ensure flawless operation Your safety is important to us The shape of the foot pod stride sensor is designed to minimize the possibility of it getting caught in something In any case be careful when running with the foot pod stride sensor in brushwood for example The combined impact of moisture and intense abrasion may cause a black color to come off the transmitter 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 transmitter Optional S1 foot pod required Polar RS400 User Manual Technical Specifications Wrist unit The wrist unit is a class 1 Laser Product Battery life Battery type Battery sealing ring Operating temperature Wrist band and buckle material Back cover Watch accuracy Accuracy of heart rate monitor Heart rate measuring range Current speed display range Wrist unit limit values Maximum files Maximum time Maximum laps Shoes 1 total distance Shoes 2 total distance Total distance Total duration Total calories Total exerci
14. at a given pace requires less of an effort or that your pace is faster at a given level of exertion The Running Index feature calculates such improvements Running Index also gives you daily information on your running performance level which may vary from day to day Benefits of Running Index e emphasizes the positive effects of good training sessions and resting days e monitors fitness and performance development at different heart rate levels not only during maximal performance you can determine your optimal running speed by comparing running indexes from different kinds of trainings e stresses progress through better running technique and fitness level Running Index is calculated during every exercise when heart rate and the foot pod signal is recorded and when the following requirements apply e speed should be 6km h 3 75 mi or faster and duration 12 minutes minimum e heart rate should be above 40 HR max Make sure that the foot pod is calibrated Calculation begins when you start recording the session During the session you may stop once at traffic lights for example without interrupting the calculation In the end your running computer displays a Running Index value and stores the result in the File section Compare your result to the table below Using the software you can monitor and analyze your progress in Running Index values against time and different running speeds Or compare values from different exer
15. beginning or during the test the test fails and Test failed check WearLink is displayed Check that the transmitter 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 Polar RS400 User Manual 32 To display your Predicted maximum heart rate value press DOWN Press OK to exit Update to VO2 max Select Yes to save the OwnIndex value to your user settings and Fitness Test Trend menu Select No only if you know your laboratory measured VO pax 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 For further information see Fitness Test Trend Update to HR max if HRmax p is on Select Yes to save the value to your user settings Select No if you know your laboratory measured HR max You can stop the test at any time by pressing STOP Fitness Test canceled is displayed for a few seconds After saving the Ownlndex and HRinay 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
16. 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 rate 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 y
17. exercise recording 606 16 Target Zone alarm ccececeaeeeee ees 25 Timer Setting cccceeeeeee ees 11 11 Time setting o ooooccccncncncncnononenones 27 TIME ZONE ri on ati nies 27 A Socauets 27 Total id 21 Transmitter c ccccceceeeeeeeeeeeeaes 4 6 Units setting al seco tae 25 VO mii 24 32 Water resistance 0cecseeeeeeeeees 45 Wrist unit buttons 0eeeeeee 5 Zoom the display cccceceeeeeees 14 48
18. factor and press OK The foot pod is now calibrated 2 After starting heart rate measurement and before exercise recording In the time mode select OK gt Settings gt Footpod gt Calibrate Set the Calibration factor and press OK The foot pod is now calibrated and you can start exercise recording by pressing OK 3 During exercise by pausing exercise recording Start exercising by pressing OK twice in the time display Press STOP once and the exercise recording is paused Select Settings gt Calibrate gt Set factor Set the Calibration factor and press OK The foot pod is now calibrated Continue exercise recording by pressing OK 4 During exercise without pausing exercise recording Start exercising by pressing OK twice in the time display Press and hold LIGHT to get to Settings Select Calibrate gt Set factor Set the Calibration factor and press OK The foot pod is now calibrated Continue running If message Footpod calibration failed is displayed the foot pod has not been calibrated and you need to try again Optional S1 foot pod required Plan Your Training Exercise Types You can utilize the installed ready made exercises or create new ones on your running computer You can also create more versatile exercises and transfer them to your running computer by using Polar ProTrainer 5 Select Settings gt Exercise Settinss Exercise Features The Exercise menu shows a list of exercises Nav
19. hill steps once building to as hard a pace as you can hold for 20 minutes Return to the base of the hill steps Step 3 Run up the hill steps again building towards a pace you could just about hold for 3 kilometers Note your highest heart rate Your maximum is approximately 10 beats higher than the noted value Step 4 Run back down the hill allowing your heart rate to drop 30 40 beats per minute Step 5 Run up the hill steps once again at a pace that you can only hold for 1 minute Try to run halfway up the hills steps 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 10 minutes Heart Rate Value in a Sitting Position HR is your average heart rate when completely still i e while sitting To easily determine HR sits wear your transmitter sit down and do not engage in any physical activity For a more precise measurement repeat the procedure several times and calculate your average Polar Running Index Running Index offers an easy way to monitor performance changes Performance how fast easily you run at a given pace is directly influenced by aerobic fitness VO pa and exercise economy how efficient your body is at running and Running Index is a measurement of this influence By recording your Running Index over time you can monitor progress Improvement means that running
20. min km 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 Number of phase repeats left Polar RS400 User Manual 30 During exercise the phase display shows Countdown timer distance countup timer number of current phase Target zone in graphical format updated every 10 seconds showing the last 8 minutes on the display Heart rate Number of phase repeats left Every phase ends with a phase end display showing Phase duration or distance Heart rate difference how much you have increased or decreased your heart rate during the phase or average speed pace Average heart rate Number of ended phase After performing the programmed exercise this display shows that the exercise is completed completed The running computer enters Free exercise mode and you can continue exercising without at Free mode settings The exercise is recorded and information is gathered to File until you stop the exercise For further information on how to plan sessions with the software and then transfer them to your running computer see software help Functions During Exercise You can change the same settings in a programmed exercise as in any other exercise type For further information on different functions during exercise see Button Functions During Exercise The programmed exercise uses the sport profile
21. mode will help save the battery when the running computer is out of use for a long period of time The watch alarm will still function in sleep mode Awaken the running computer Press any button gt Turn display on gt Yes No e Yes the running computer is activated No the running computer returns to sleep mode Polar RS400 User Manual 26 You can change settings easily by using the software For further information see software help Watch Settings Settinss General thatch Reminder Set a reminder to remind you of 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 task Alarm Set alarm to sound on time or 10 min 30 min 1 hour before the task Sound Select alarm sound Silent Beep Normal Repeat Select reminder to repeat Once Hourly Daily Weekly Monthly Yearly Exercise Select an exercise to link to the reminder When the reminder goes off the running computer will present this exercise as default Select NONE if you do not want to link the reminder to an exercise session Rename To rename the reminder select letters with UP or DOWN and accept with OK You can program seven reminders in the running computer See active reminders and modify them Select Settings gt Watch gt Reminders Select a reminder to view edit rename or delete
22. running and stand still for calibration The range of the calibration factor during manual calibration is 0 500 1 500 If you have defined the calibration factor below or above these values calibration fails Memory low is displayed Memory low is displayed when there is approximately 1 hour memory left To maximize the remaining memory capacity select the longest Recording Rate 60 sec from Settings gt Features gt Rec rate Once the memory has been depleted Memory full is displayed To free memory transfer the exercises to Polar Pro Trainer 5 software and delete them from the wrist unit memory Optional S1 foot pod required Limited International Polar Guarantee 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 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 years from the date of purchase e Please keep the receipt or stamped Polar Customer Service Card which is your proof of purchase The guarantee does not cover the battery damage due to misuse abuse accidents or non compliance with the precautions improper maintenance commercial use cracked or broken cases and elasti
23. settings set in the software If you change the running computer settings during exercise e g calibration factor the changes will only apply to the current exercise Next time you start the same exercise the running 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 End phase End current phase and move to the next phase in the exercise Jump to Move to any other phase in your exercise Lock zone or Unlock zone Lock your heart rate or speed pace to a certain sport zone if exercising without preset target zones See Exercise Results Select File gt Exercise log After completing a programmed exercise your training data will be saved under File For further information see Analyze Exercise Results Optional S1 foot pod required 9 TESTS Polar Fitness Test Fitness Ortimizer Test The Polar Fitness Test is an easy safe and quick way to measure your aerobic cardiovascular Polar RS400 User Manual 31 fitness at rest The result Polar OwnIndex is comparable to maximal oxygen uptake VO max 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
24. shoelaces and place the fork underneath them on top of the tongue of the shoe Tighten the laces Fit the front part of the foot pod closest to the red button to the fork and press from the rear end Fasten the flap Make sure the foot pod does not move and is aligned with your foot The Polar RS400 User Manual more secure the sensor the more accurately speed and distance are measured 4 Turn the foot pod on before exercising Press and hold the red button on the foot pod until the green light starts flashing 5 After exercising turn the foot pod off by pressing and holding the red button until the green light switches off O Optional calibration of the foot pod can improve the accuracy of speed pace and distance measurements For further information see Calibrate the Foot Pod de Optional S1 foot pod required Calibrate the Foot Pod Optional calibration of the foot pod improves accuracy of speed pace and distance measurements It is recommended that you calibrate the foot pod before using it for the first time if there are significant changes in your running style or if the position of the foot pod on the shoe is dramatically changed e g if you have new running shoes You can calibrate the foot pod by running a known distance or by setting the calibration factor manually Calibrate Foot Pod by Running a Distance on the fly calibration You can calibrate the foot pod at any phase of your exercise with lap distance c
25. use alcohol or any abrasive material steel wool or cleaning chemicals Rinse the transmitter strap with water after every use If you use the strap more than three times a week wash it at least once every three weeks in a washing machine at 40 C 104 F Use a washing pouch Do not soak and use neither detergent with bleach nor fabric softener Do not dry clean or bleach the strap Wash the strap before long term storage and always after use in pool water with high chlorine content Do not spin dry or iron the strap Never put the connector in a washing machine or a drier Dry and store the strap and the connector separately Polar RS400 User Manual 42 Keep your running computer transmitter and foot pod 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 Do not immerse the foot pod in water Do not expose to direct sunlight for extended periods Operating temperatures are 10 C to 50 C 14 F to 122 F Service During the two year guarantee warranty period we recommend that you service the product at 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 International Polar Guarantee Changing Batteries To change the batteries of the running computer transmitter and foot pod
26. 0 40 Polar RS400 User Manual Running Cooper test 5 km h mm ss 10 km h mm ss 21 098 km 42 195 km Index m h mm ss h mm ss 58 3100 0 21 15 0 44 00 1 36 00 3 25 00 60 3200 0 20 30 0 42 30 1 33 00 3 18 00 62 3300 0 19 30 0 40 30 1 29 00 3 10 00 64 3400 0 19 00 0 39 30 1 26 00 3 05 00 66 3500 0 18 30 0 38 30 1 24 00 3 00 00 68 3650 0 17 45 0 37 00 1 21 00 2 55 00 70 3750 0 17 15 0 36 00 1 19 00 2 50 00 72 3900 0 16 30 0 34 30 1 16 00 2 45 00 74 4000 0 16 00 0 33 30 1 14 00 2 40 00 76 4100 0 15 30 0 32 30 1 12 00 2 35 00 78 4200 0 15 15 0 32 00 1 10 00 2 30 00 Optional S1 foot pod required It is worth to remember that in addition to good Running Index maximal running performance demands good preparation optimal running conditions speed endurance and guts Training quantity and quality have an affect as well as natural talent Polar Article Library For more facts and know how to enhance your running visit Polar Article Library http articles polar fil 11 CUSTOMER SERVICE INFORMATION Care and Maintenance Caring of Your Product Like any electronic device the Polar running computer should be treated with care The suggestions below will help you fulfill guarantee obligations and enjoy this product for many years to come Detach the transmitter connector from the strap after use Clean the connector with a mild soap and water solution Dry it with a towel Never
27. 0 59 HR max light 60 69 HRmax Moderate 70 79 HRmax hard 80 89 HR max and maximum 90 99 HRmax Default HR max value is usually age based but if you know your aerobic and anaerobic thresholds have had your predicted maximum heart rate HR max P measured in a Polar Fitness Test tested your maximum heart rate yourself or in a lab then you can define sport zones to better suit your training needs e Manual Set the high and low zone limits as bpm or HR HRR and press OK Continue to step 3 B If you selected speed pace zones set the high and low zone limits Press OK Polar RS400 User Manual 11 Continue to step 3 3 Set Zone guide to change zone after a specified time or distance During your workout the running computer will alert you when changing zones Timers Set timer for the zone minutes and seconds and press OK Or Distances Set distance for the zone and press OK Or e Off Set timers and distances off and press OK Once you have defined the first zone Zone 1 OK is displayed For more than 1 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 during your next workout Rename the exercise by selecting Rename from the list Create a New Exercise without Zones If you create a new exercise without zones you can use timers or distances to
28. 714812 US 6537227 Fl 114202 US 6666562 B2 US 5719825 US 5848027 EP 1055158 FI 113614 FI23471 USD49278S USD492784S USD492999S Fl68734 US4625733 DE3439238 GB2149514 HK81289 FI88972 US5486818 DE9219139 8 GB2258587 FR2681493 HK306 1996 FI96380 WO95 05578 EP665947 US5611346 JP3568954 DE69414362 FI4150 US6477397 DE20008882 FR2793672 ES1047774 FI112844 EP 724859 B1 US 5628324 DE 69600098T2 FI110915 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 17931469 00 ENG A Polar RS400 User Manual Index 12h 24h time mode 0ce eee 27 A Lapion otf icc ete 23 Activity level anita lead aid 24 Alarm Setting ococccccccccnccccconononos 26 Analyzing training in software 16 Backlight sardana a 15 Basic settings cccccceeseneeeaeaes 5 Battery LOW spe hiret oinaan 45 Battery replacement 0 ce0ees 42 Calorie expenditure c ccce eee 18 Care instructions c cceceeeeeeeees 41 Create exercises ocococococccococonononos 10 Customizing display o ococccccccc 27 Data transfer ococccccccocococononnnnnnos 16 Date settings ococccccccccococononnnnnnos 27 Deleting a file s c4 reece tai 21 Event Countdown ococccccccncnnononono 26 Exercise Settings cccccceeeeeeaeaes 9 Fitness test trend ococcccccccccnconnnos 33 Frequently ask
29. E aaa aaea a aaea ra naei 45 Limited International Polar Guarantee o oocoococccconcccoconcoroncnconenrncnnnnrnnrarnnrnrnnnnrnrnnrnrnaracnns 46 Polar Disclaimer oscar ira aaa 47 Polar RS400 User Manual 1 INTRODUCTION HHH HHAHAHRHHHEERE AAR RE HH ee eee EE TO TT AETE AE COMPLETE TRAINING SYSTEM Plan your exercises with Polar ProTrainer 5 Transfer your plans to your running computer See detailed information of your exercise Store your training data for long term follow up and analysis in the Polar ProTrainer 5 Your running computer guides you through your exercise and stores your training data After the exercise transfer your results to the Polar ProTrainer 5 1 Polar RS400 RS800 Running Computer The running computer displays and records your heart rate and other exercise data during exercise 2 Polar WearLink 31 transmitter Polar RS400 or Polar WearLink W 1 N D transmitter Polar RS800 The transmitter sends the heart rate signal to the running computer The transmitter consists of a connector and a strap 3 Polar S1 foot pod Polar RS400 The sensor transmits the running speed pace and distance measurements to your running computer 4 Polar s3 stride sensor W I N D Polar RS800 The sensor transmits the running speed pace and distance measurements to your running computer The sensor also measures your running cadence and stride length 5 CD ROM The CD includes Polar ProTrainer 5
30. POLAR Polar RS400 LISTEN TO YOUR BODY User Manual Polar RS400 User Manual Contents f INTRODUCTION ccoo cee csnecdstesevesnavcveedssaeveccasvauvecssbectesnascviedsssevsecksveusddacdouvesnarcveccssavewes 4 2 RUNNING COMPUTER PARTS ocoococcccoccccoconcoccncocononcnnnncoronrnrnnrarnnrnrnnrnrnrenrnenararnnrnrnananns 4 3 7 GETTING STARTED coccion a baena da 5 BASIC S ttingS iii dada E 5 Menu Ilya EE O anede sce aada eba a Naaa aiaa aa iaa aa 6 4 PREPARE FOR TRAINING sccicevesciccscacctiienedece cnn cian danna ranita sandia daran das 6 Wear the Trans Mier aaa 6 Position the Polar S1 Foot POd oococcococcoconccconcncncnncoronnnrnnonrnnnnrnrnnrarnnrnrnnnnrnrnnrnrnaracnnes 7 Listall Foot Pod Batte ant edag nis Seacawen sen a e Seats enact 7 Attach Foot Pod On Shoe ici A a it aaa 7 Calibrate the Foot Pod coocoiirnicnaiccninin canina adipi i daaa aada 8 Calibrate Foot Pod by Running a Distance on the fly calibration c ecceceeeeeeeeeeeeeeees 8 Set Calibration Factor Manually cccccccccecececec cece eioan sees nese ease ease EN E a DRaa EEA 8 Plan Your Taming aia A dai alarms A ia 9 EXE DES a ol 9 Create NEWiEXerciseS ic We A A A A A ea a a 10 5 TRAINING civecss csccececetcsvscastensececcinecedcaccecscensveedsatenescucssuncedsncevescarterersscenevescereecessncvieds 11 Stan AA xc cute fo eects Semele deve eect tes wl a aa Aae EaP tewocsat seule REE a A sees 11 Information on the Display cccccc
31. Runnin Index 6H Heart rate in beats per minute bpm alternating with a percentage of your maximum heart rate Maximum heart rate Minimum heart rate Average heart rate Target zones HR speed pace alternating zone 1 zone 2 and zone 3 Upper limit Lower limit Time in above and below zone 1 2 3 phase name displayed in programmed exercise Time above zone Time below zone Time in zone Speed pace Maximum speed pace Average speed pace Distance Press and hold LIGHT to switch speed pace Calories expended during exercise Energy expenditure indicates overall exertion during exercise Running Index To get a Running Index value there are requirements your exercise has to fulfil For further information see Polar Running Index Press STOP to return to the basic information view Additional Basic Information Select File gt Exercise log gt Basic To add your own exercise information or delete the exercise from File press and hold LIGHT in basic information view Rank Give a grade to your exercise e Feeling Evaluate your subjective feeling during the exercise Temperat Set the temperature with UP or DOWN e Distance If you accidentally set the wrong shoes for your exercise and distance data has therefore been assigned to the wrong shoes you can enter the correct shoes and recorded distance here Select the shoes you were using during exercise then enter the dista
32. 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 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 ma P The HRmay P score predicts your individual maximum heart rate more accurately than the age based formula 220 age For further information on HRmay see User Settings To make sure the test results are reliable the following basic requirements apply You can perform the test anywhere at home at the office
33. UBA diving These characteristics also apply to Polar WearLink 31 and Polar WearLink W I N D transmitters marked Water resistant 30m 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 running computer sounds and backlight are automatically deactivated For further information on changing the battery see Care and Maintenance 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 running computer by pressing all the buttons simultaneously for two seconds until the display fills with digits Press any button and set the time and date in Basic Settings after the reset All other settings are saved Skip the rest of the settings by pressing and holding STOP the heart rate reading becomes erratic extremely high or shows nil 00 Make sure the running computer is no further than 1 m 3 ft from the transmitter Make sure the transmitter belt has not loosened during exercise Make sure the textile electrodes in the sports apparel fit snugly Make sure that the electrodes of the transmitter sports apparel are moistened Make sure the tra
34. age heart rate maximum speed pace and average speed pace Settings You can change the same settings in pause mode as during exercise except display personalization which can only be done in pause mode with the running computer Reset Delete recorded exercise information Confirm with OK and press OK again to restart recording e Free mode 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 S1 foot pod required Determine Your OwnZone For background information on Polar OwnZone see OwnZone Training Find your OwnZone in 1 5 minutes during a warm up period by walking and jogging You should start exercising gently at a light intensity and gradually increase intensity to raise your heart rate Redefine your OwnZone When changing exercise environment or exercise mode When taking up exercise after more than a week s break Ifyou are not 100 percent sure of your physical or mental state for example if you are not recovered from previous training not feeling well or are stressed After changing user settings Before you start to determine your OwnZone make sure that e Your user settings are correct You select the OwnZone exercise Every time you start the OwnZone exercise the r
35. an internal IR port Additionally for the software your PC must have a Pentium II 200 MHz processor or faster SVGA or higher resolution monitor 50 MB hard disk space and a CD ROM drive The Polar running computer indicates the level of physiological strain and exercise intensity It displays performance indicators and measures speed and distance when used with S1 foot pod No other use is intended or implied Polar RS400 User Manual 45 The Polar running 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 Standard ISO 2281 Products are divided into three different 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 case back Wash Bathing Skin SCUBA Water resistant splashes and diving diving characteristics sweat swimming with with air raindrops snorkel tanks etc no air tanks Water resistant X Splashes raindrops etc Water resistant 50m od X X Minimum for bathing and swimming Water resistant 100m X X x For frequent use in water but not SC
36. and a complete user manual to help you make the most out of your running computer Polar RS400 User Manual 3 GETTING STARTED Basic Settings INFRARED LIGHT UP Illuminate N gt yn Scroll selections display values up STOP DOWN Returns to the Scroll selections previous display values down Accept selections Before exercising with your running computer customize the basic settings Enter as accurate data as possible to ensure correct performance feedback based on your personal metrics To adjust the data use UP DOWN and accept with OK The values scroll faster if you press and hold UP or DOWN 00075 01 01 00 0 To activate your running computer press OK twice Welcome to Polar Running World is displayed Press OK Language Select English Deutsch Espa ol or Francais Start with basic settings is displayed Press OK Time Select either 12h or 24h With 12h select AM or PM Set the local time Date Set today s date dd day mm month yy year Units Select metric kg cm km or imperial Ib ft mi units Weight Enter your weight To change units press and hold LIGHT Height Enter your height If you use imperial units first set feet ft then inches in Birthday Enter your date of birth dd day mm month yy year Sex Select Male or Female Settings OK is displayed Select Yes Settings are accepted and saved The running computer displays time of day Select No if settings are incor
37. ardized 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 OwnOptimizer 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 No Yes 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 Analyzing Results with Software Downloading test results to the software offers you the possibility of analyzing results in various ways as well as accessing more detailed information about your progress The software also allo
38. argets 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 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 Reminder Set alarm on time 10 min 30 min or 1 hour before the exercise and define sound type Silent Beep Normal Program off Remove the program from your running computer View your daily program Wednesday 08 55 09 Select Program gt Week view gt Day view Select Today gt Exercise view The day view offers an overview of your daily exercises The white bar represents planned exercise time and the black bar represents performed exercise time Daily target exercise time is shown below the bars Press and hold LIGHT to view additional information on the day Polar RS400 User Manual 29 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 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 Select Program gt Week view gt Day view gt Exercise view Interual Trainins HR 130 150 cu dd as RI The exercise view shows the followin
39. at a health club provided the testing environment is peaceful There should be no disturbing noises e g television radio or telephone and no other people talking to you Always take the test in the same environment and at the same hour Avoid eating a heavy meal or smoking 2 3 hours prior to testing 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 Before the Test Wear the Transmitter For further information see Start Training Enter User Information Select Settings gt User To carry out the Polar Fitness Test enter your personal user information and long term physical activity level in the User settings Set HRmax p On If you want to obtain your predicted maximum heart rate value turn HR asp 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 running computer does not receive your heart rate at the
40. c strap 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 repaired or replaced at an authorized Service Center free of charge Polar RS400 User Manual 47 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 C 0537 This product is compliant with Directives 93 42 EEC and 1999 5 EC The relevant Declaration of Conformity is available at www support polar fi declaration_of_conformity html X This crossed out wheeled bin marking shows that Polar products are electronic devices and are in the scope of Directive 2002 96 EC of the European Parliament and of the Council on waste electrical and electronic equipment WEEE These products should thus be disposed of separately in EU countries Polar encourages you to minimize possible effects of waste on the environment and human health also outside the European Union by following local waste disposal regulations and where possible utilize separate collection of electronic devices Copyright 2006 Polar Electro Oy FIN 90440 KEMPELE Finland Polar Electro Oy is a ISO 9001 2000 certified company All rights reserved No part of this manual may be used or reproduced in any for
41. cecececeeeeeeeeeeeeeeaeaeaeaeeeeesesnenenseseseseseseseeeeeeaeaeaeaeanans 12 Symbols on the Display coin ad Aeneid ae seal 13 Button Functions During EX rcise ccccccecsceeeceeeeeeeeeeaeeeeeeeseeeeeeeseseseseseeeeeeeeeeataeanananaes 14 SA O Cena 14 kocka Lone ia di ici lech 14 ZOOM thexDisplay vids iaa ls colado aan ual wel Sadat 14 Illuminate the Display Night mode ON oococccccoconccnconncnnonanononanononannnonanononanononanorananoss 15 View Settings Mentha Soc a a A tad ELi 15 Pause EXe reiSe ii A A Mia AA eas eee aie eee 15 Determine Your OWNZONG i icccicescsisaceiaccisscssceteccdvcasieeactesaeecatccoarsacecascdvecdaeescdastsecncadaesse 15 6 AFTER TRAINING cscvscecescsvsccsscccvccescveces ctccecscessueescasevevescssuaved stceadscavenevissscveveccarsvees sneveses 16 Stop iRECOMING e E A A A A O E E ET E O nies ulcdes A E E 16 A alyze Exercise Results occidente coa raian aia 16 Exercise bog see sade ata a r ET a aa e eae Ea O O 17 Weekly SUM Maly is A A AS ai EAE 21 A Sete awtie sla cov awh beamed ater ave dade ela biteadeaba seebhoate aa e Eaa e aa eana a aaia 21 Delete lesa a a o ld cade 21 A O O 22 AAA O A 22 EO0UPOl E A A od ias 22 RECO IM Ri A is ic 22 IO A A A e a eR ht EE Bis e 23 Speed VIEW cas s 23 Automati Lap RECording ivi Da AAA ve AAA A 23 Using the HeartTouch FUNCTION ataco la ls Ads 23 Heart Rate View tata no e ai arrasa tato 23 Sport ZONES ces a A A A A A th lode ee eld Me eae Ab 23 USer Setti
42. cise sessions and analyze them in the short and long term Polar RS400 User Manual Short term analysis Running Index Performance Level lt 30 Very poor 31 37 Poor 38 44 Fair 45 51 Average 52 58 Good 59 65 Very good gt 65 Excellent There may be some daily variation in the Running Indexes due to running circumstances e g surface hills wind temperature Long term analysis The single Running Index values form a trend that predicts your success in running certain distances The following chart estimates the duration that a runner can achieve in certain distances when performing maximally Use your long term Running Index average in the interpretation of the chart The prediction is best for those Running Index values that have been received at speed and running circumstances similar to the target performance Running Cooper test 5 km h mm ss 10 km h mm ss 21 098 km 42 195 km Index m h mm ss h mm ss 36 1900 0 37 30 1 16 00 2 45 00 5 45 00 38 2000 0 35 00 1 11 30 2 34 00 5 20 00 40 2100 0 32 30 1 06 30 2 24 00 5 00 00 42 2200 0 30 45 1 03 00 2 16 00 4 45 00 44 2300 0 29 00 0 59 30 2 09 00 4 30 00 46 2400 0 28 00 0 57 30 2 04 00 4 20 00 48 2500 0 26 45 0 55 00 1 59 00 4 10 00 50 2600 0 25 30 0 52 30 1 54 00 4 00 00 52 2700 0 24 15 0 50 00 1 49 00 3 50 00 54 2850 0 23 15 0 48 00 1 44 00 3 40 00 56 2950 0 22 15 0 46 00 1 40 00 3 32 0
43. ding rate Note that recording rate might change when there is less than 30 minutes of recording time left Speed Pace Recording Rate 1 s Recording Rate 5s Recording Rate 15s Recording Rate 60s Off 31h 30min 158h 474h 1899 h On f 7h 50min 39h 30min 94h 50min 379h This is a sum of 2 or more exercises maximum duration of a single exercise is 99 h 59 min 59 s The maximum recording time can be shorter if you record a large number of short exercises The durations in the table are estimates For RR data maximum recording time depends on heart rate and variation of heart rate If you record laps in your exercise and or if you have created an exercise that includes phases with the software the maximum recording time will decrease Recording doesn t automatically stop when the memory becomes full Therefore exercise time may be longer than recording time 22 Polar RS400 User Manual 23 Shoes Select shoes for your exercise Select Settings gt Features gt Shoes 1 Shoes 2 To follow and compare the usage of different shoes the running computer can store the running distance for different pairs Rename your shoes Select Settings gt Features gt Shoes 1 Shoes 2 gt Rename Type the name with UP DOWN and OK Using Other Shoes Select Settings gt Features gt Shoes gt Other Running distances are only accumulated in the Total and Weekly distance files and not assigned to a specific shoe
44. e ccc ie e a e a a a E tances aa aa aAa a Aa a a e o an aT e 34 Performing the E E A EE A a is 34 After he TESE A A A alia a E 35 10 BACKGROUND INFORMATION ooccococcccococcoconcoconcnconencnrnnrnrnnrnrnnnnrnrrnrnrnnrnrnnrnrnannrnrrnrnrnnnos 36 POLA Sport ZONCS coociccioncancaconinca canina dani caida aaa ida ierra tanini 36 OwnZone Trae ta ae E A a tte E Ca EEA N EA aS 38 Maximum Heart Rate iccccccesticesssccccecteed seed ssedteacatecensertcccsctestcacntaaciiensecsioessteecseatenterenss 38 Heart Rate Value in a Sitting Position ocococcccncococcccncncncncncnnncnncnconononononnnnananananananananns 39 Polar Running Index lt 0 ccc2ct ad 39 PolarArticle Library cocos ii iia ie 41 11 CUSTOMER SERVICE INFORMATION ooococcococcococcococoncncnncoroncncnnnnnnrnnrnrnnrnrnnrnrnrnnrnrenrnrnanos 41 Care and MaintenanCe 6suiccicsccvescassveaessieveecccstuscstansveesceeavedcssdsuveccctseecssansccureeshteccisartacs 41 Caring of Your Pr UC A a a a at 41 SAVIA AAA AA A AAA AA AA A AE 42 Changing Batteries a oe es on 42 Les 1 Lol CPE RP oeevidacededassassses 42 Interference During Exercises inci cit enea a a aa a E E eE e Aaa aT 42 Minimizing Risks When ExercCiSiO8 oooococcocccocononononononononononenononononnnnnonnnnnncncnnnnnononononos 43 Technical Specifications araa rar aer Eaa raaraa ccevevses odes au aAa deee nd eddccateaacs cnaieace ceed as osteesedeic 44 Frequently Asked Questions oritis iaaii aa aa aaraa aa aa
45. e motor driven exercise equipment cellular phones or when you walk through electric security gates To avoid erratic readings 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 1 Remove the transmitter from your chest and use the exercise equipment as you would normally 2 Move the running computer around until you find an area in which it displays no stray reading or does not flash the heart symbol Interference is often worst 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 transmitter back on your chest and keep the running computer in this interference free area as much as possible If the running computer still does not work with the exercise equipment it may be electrically too noisy for wireless heart rate measurement Crosstalk A heart rate symbol without a frame indicates non coded heart rate transmission When in non coded mode the running computer picks up transmitter signals within 1 m 3ft Simultaneous non coded signals from more than one transmitter can cause an incorrect reading If another person with a running computer or a heart rate monitor is causing interference move away from that person and continue your exercise normally Pola
46. ed questions 45 Guarantee ooccccccconcnnccnonnonnnos 42 46 Heart rate ZONES cccc ec ee cece eee ees 10 Heart touch function 0 008 23 A 24 38 A A sachet 38 HR cance nats asset cite 24 39 Illuminate the display o o 15 Interval training cccceceeeeeeeeaes 9 KeVlOCK dinatnan iana readin 25 Language settings cccceeeeeees 25 Lap Storing said eer 14 Manual limits cccceceeeeeeeees 10 Night mode srine i kordi 15 Ownlndex oiin ias 30 OwnOptimizer cccceeeeeeeeees 33 OWNZONE c ec eecececee ee eeeeeeaees 15 38 Pace limits se aae autan iian 10 Pause an exercise ccccec ee ee scenes 15 Phase ai E EE 29 Polar ProTrainer 5 eccess 4 9 PreGaUtlOns scicitintorinis tvemrdtacty tees 42 Predicted maximum heart rate 31 38 Programmed exercise 4 28 29 Recalling training information 16 Recording rate settings o 22 Reminder asiatica 26 Reset the running computer 45 Reset totals file oooooococcococcccnccno 21 Return to time mode c0cee eee 6 Runner symbol ccccceeeeeeeeees 11 Running Index c0ceeees 18 39 Selecting exercise type ceeee 9 Shoe selection 2 sceeeeeeeee es 23 SOU sansa etait etl 25 Speed limits assi 10 Start exercise recording 606 11 Start measuring heart rate 11 Stop
47. es to turn the foot pod function on and make sure you wear the foot pod as instructed If Exercise displays updated is displayed speed pace and distance data will be shown during exercise Optional S1 foot pod required Information on the Display When exercising the information that appears on the display will depend on your settings Scroll the displays UP or DOWN The name of the display indicating the info shown on the lower row appears for a few seconds Default displays while exercising Heart rate view Speed Pace Calories Stopwatch Heart rate Stopwatch view Calories Speed pace Time Stopwatch Lap time view Zone pointer Heart rate Lap time Speed pace view Target zone Distance Speed pace Polar RS400 User Manual 13 Distance view Countdown timer Zone pointer Distance Exercise created with Polar ProTrainer 5 If you have downloaded a program from the software you can see the details of your exercise session on a separate display For further information see Perform Programmed Exercise You cannot modify this display using the running computer For further information on personalizing any view see Personalize the Running Computer Display during Training Optional S1 foot pod required Symbols on the Display Text on the display Symbol Explanation Time of day Time of day Countd time or Countd distance fa Countdown timer or distance Lap time LAF P ES
48. ess and hold LIGHT to view the exercise phases and chosen sport profile Edit Basic or OwnZone exercise to fit your needs You can also edit exercise created with the running computer For further information see Create New Exercises If you have created exercise with the software that includes phases you cannot edit them with the running computer Rename Basic Interval or other exercise created with the running computer Default Return to default settings of Basic Interval or OwnZone exercise Delete exercise you have created using the running computer or the software Create New Exercises Create a New Exercise with Zones Create your own exercises with the running computer You can create more diversified exercises by using Polar ProTrainer 5 For further information see software help Select Settings gt Exercises gt Add new 1 Set the Number of zones for the exercise 0 3 and press OK For O zones go to section Create a new exercise without zones 2 Choose Zone type A heart rate zones B speed pace zones Press OK Continue according to your choice A For heart rate zones select sport zones or manual heart rate zones Press OK Sport zone Select one of the sport zones e g Z1 50 59 for your exercise Press OK Polar sport zones are heart rate intensity areas expressed as percentages of your maximum heart rate Five different sport zones are set in the running computer as a default very light 5
49. ettings gt Display gt Titles 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 Reminders e Alarm e Time zone e Sleep For further information see 27 Polar RS400 User Manual 28 8 TRAINING PROGRAM View Program You can create and download a personalized training program to your running computer by using Polar ProTrainer 5 This chapter includes the basic instructions on how to navigate and manage the program once you have downloaded it to your running computer For further information on creating programmed exercises with the software transferring them to your running computer and analyzing your performance after training see Polar ProTrainer 5 help After downloading the program two special menus are created in your running 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 o e View your weekly program Select Program gt Week view This week i Ha Hi 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 Week info Week name and description e T
50. fficiency 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 run 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 The Polar sport zones can be personalized by using a laboratory measured HR max value or by taking a field test to measure the value yourself When running in a sport zone try to make use of the entire zone The mid zone is a good target but keeping your heart rate at that exact level all the time is not necessary Heart rate gradually adjusts to training intensity For instance when crossing from sport zone 1 to 3 the circulatory system and heart rate will adjust in 3 5 minutes Heart rate responds to exercise intensity depending on factors such as fitness and recovery levels as well as environmental factors It is important to look out for subjective feelings of fatigue and to adjust your 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 After the exercise exercise duration is displayed in sport zones Access the Weekly display to see in which sport zones you have been exercising and the duration spent in each sp
51. g 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 Phases Summary of phases for the training session Sport profile View the name of chosen sport profile For further information see software help Reminder Set the reminder time Optional S1 foot pod required Perform Programmed Exercise Start training If you have set a reminder your running computer will remind you to train according to plan on the scheduled date Check the planned exercise information by pressing OK when the reminder has gone off Start Daily Exercise Select Today gt Exercise view gt Press OK gt Press OK Select Program gt Week view gt Day view gt Exercise view gt Press OK gt Press OK For further information on exercise recording see Start Training Your running 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 Run 10 minutes at a heart rate between 55 65 of maximum heart rate Interval P2 Run 3 km at a pace between 3 30 4 00 min km Recovery P3 After 3 km let your heart rate drop to 120 bpm Repeat phases 2 and 3 6 times each Cool down P4 Run 10 minutes at a pace between 5 00 6 00
52. ged If the heart rate measurement does not work with the sports apparel try using a WearLink strap If your heart rate is detected with the strap the problem is most probably in the apparel Please contact the apparel retailer manufacturer If 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 transmitter may be empty For further information see Care and Maintenance Check Footpod is displayed and speed and distance signals cannot be found e Check that the foot pod function is activated in the running computer If so the runner symbol should be displayed on the computer Make sure that the foot pod is turned on by pressing and holding the red button on the foot pod If the foot pod is on and you either see a red light or no light at all on the foot pod the battery needs to be replaced For further information see Install Foot Pod Battery If you keep the running computer in front of you for longer than 15 seconds the speed and distance measurements stop Reactivate the measurements by moving your hand Ifyou are running on a treadmill and have attached the running computer to a crossbar in front of you try moving the running computer sideways Footpod calibration failed is displayed Calibration did not succeed and you need to re calibrate Calibration fails if you move during the process Once you reach lap distance stop
53. 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 Prev phase View summary information of the previous phase or repetition displayed when an exercise with phases is created in the software Keylock Lock unlock buttons to prevent accidental button presses 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 software HR view Select how to view your heart rate e HeartTouch Select the HeartTouch function to view data during exercise without pressing buttons by bringing the running computer near the Polar logo on the transmitter e Calibrate Calibrate foot pod not displayed if footpod is off e A Lap Activate deactivate automatic lap Once you have changed the settings the running computer will return to exercise mode Pause Exercise Pause exercise recording by pressing STOP In pause mode you can Continue Continue exercise recording Exit Stop exercise recording or press STOP e Summary View a summary of the exercise so far The following summary information is displayed calories distance exercise time maximum heart rate minimum heart rate aver
54. guide your training Select Settings gt Exercises gt Add new 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 Number of timers Choose the number of timers 1 3 for the session Press OK Timer 1 Define minutes and seconds for the timer and press OK Or Distances Number of distances Choose the number of distances 1 3 for the session Press OK Distance 1 Enter the distance s and press OK Repeat step 2 until you have defined timers or distances When the exercise is ready New exercise added is displayed The new exercise NewExe is stored in the Exercises menu where you can select it during your next workout Rename the exercise by selecting Rename from the list Optional S1 foot pod required 5 TRAINING Start Training Wear the transmitter and foot pod as instructed Make sure the foot pod is on and that you have activated the foot pod in your running computer Settings gt Features gt Footpod Start Settinss v Free Jj 1 Start heart rate measurement by pressing OK 2 Within 15 seconds your heart rate appears on the display Stand still and wait until the running computer finds the foot pod signal runner symbol stops flashing To quick change exercise type press and hold UP To quick change shoes press
55. he Delete menu you can delete exercise files Exercise Log Select File gt Exercise log Exercise los Weekly gt File You can view detailed information on your exercise sessions in the Exercise log The following info will appear e Exercise name A graphic bar representing an exercise session The height of the bar indicates exercise duration This shows the variation of your sessions in graphical format e Date when you performed the exercise The information that can be viewed a d below depends on the exercise type and settings e g if your exercise does not include phases phase information will not be seen Scroll the exercise bars with UP or DOWN and press OK to view Basic a Basic 6 55 18 Select File gt Exercise log gt Basic b Sport zones Select File gt Exercise log gt Sport zones r Basic run c Phases Time Select File gt Exercise log gt Phases 12 lars d Laps Aus 00 05 30 Select File gt Exercise log gt Laps Best S a Basic Select File gt Exercise log gt Basic Basic Name of exercise 6 55 18 Starting time 1224km Distance t iN 5 Duration A Press OK and scroll with UP or DOWN to view 17 Polar RS400 User Manual Heart rate Max 160 Min 122 J Le Hish 152 Low 134 HR zone 1 Time in zone1 Above 07 40 l Below 12 20 009 16 Pace mingkm Max 0345 Aus 05 20 P i Calories 843 kcal
56. igate through the options with UP or DOWN and view the exercise by pressing OK Exercises Free Basic r e Free Free exercise with no preset settings Basic Basic training with moderate intensity Duration around 45 min e Interval Basic interval training Exercise starts with a 15 minute warm up followed by a 1km Polar RS400 User Manual 10 interval and a 3 minute recovery period repeated 5 times The session ends with a 15 minute cool down OwnZone Basic OwnZone based exercise with moderate intensity Suggested duration 45 minutes The running computer is able to determine your individual aerobic cardiovascular heart rate zone automatically This is called OwnZone For further information see Determine Your OwnZone Additional background information can be found in OwnZone Training Add new Create and save your own basic exercise You can store a total of 10 exercises 1 Free exercise in your running computer After selecting the exercise the following options are displayed Select the desired option and press OK Select the exercise as a default exercise The next time you train your running computer will offer this exercise as a default View the exercise settings Scroll UP or DOWN to view 1 Basic exercise with 1 3 exercise zones target heart rate or speed pace limits for each zone timer distance for the zone or 2 Exercise created with the software name description target exercise time Pr
57. its Improves general base minutes fitness improves recovery and boosts 114 133 metabolism bpm Feels like Comfortable and easy low muscle and cardiovascular load Recommended for Everybody for long training sessions during base training periods and for recovery exercises during competition season VERY LIGHT 50 60 20 40 Benefits Helps to warm up and cool minutes down and assists recovery 104 114 bpm Feels like Very easy little strain 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 Running in sport zone 1 is done at a very low intensity The main training principle is that your Polar RS400 User Manual 38 performance level improves during recovery after training not only during training You can accelerate your recovery process with very light intensity training Sport zone 2 is for endurance training an essential part of any training program Running sessions in this zone are easy andaerobic Long duration training in this light zone results in effective energy expenditure Progress will require persistence Aerobic power is enhanced in sport zone 3 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 Running in this zone is especially effective for improving the e
58. lectrode areas of the apparel Clip the connector of the transmitter straight onto the apparel without the strap so that connector s Polar logo is in an upright position Polar RS400 User Manual 4 DO gt o o Position the Polar S1 Foot Pod Install Foot Pod Battery Before using the foot pod for the first time insert the battery included in the product package 1 Undo the flap and detach the foot pod from the fork 2 Remove the black top cover by lifting it with the front edge of the fork see picture 1 3 Open the battery cover carefully Pull out the battery case see picture 2 Insert the battery AAA inside the battery case 4 Insert the battery case back inside the cover Make sure that the case slides into the sensor grooves Be careful not to touch the switch on the foot pod while sliding the battery case 5 Make sure the sealing ring is in the groove to ensure water resistance Close the battery cover and place the black top cover on the foot pod Make sure it is secured 6 The green light should start to flash after you press and hold the red button on the foot pod Press and hold the red button again to turn the foot pod off 7 The battery should be properly disposed of according to local regulations Attach Foot Pod on Shoe To measure speed pace and distance accurately make sure the foot pod is correctly positioned di 2 3 Undo the flap and detach the foot pod from the fork Loosen your
59. m 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 symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy The names and logos marked with a symbol in this user s manual or in the package of this product are registered trademarks of Polar Electro Oy except Windows which is a registered trademark of Microsoft Corporation 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 manufacturer s continuous development program e Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or 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 US 5486818 GB 2258587 HK 306 1996 WO96 20640 EP 0748185 US6104947 EP 0747003 US5690119 DE 69630834 7 08 WO 97 33512 US 6277080 EP 0984719 US 6361502 EP 1405594 US 6418394 EP 1124483 US 6405077 US 6
60. mits are automatically applied You can now continue with your exercise Try to keep inside the given heart rate zone to maximize exercise 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 exercise recording time Optional S1 foot pod required 6 AFTER TRAINING Stop Recording Pause exercise recording by pressing STOP To stop recording completely press STOP again Care for your transmitter after exercise Detach the connector from the strap after use Keep the transmitter dry and clean For complete care and maintenance instructions see Care and Maintenance Analyze Exercise Results To view basic data on your performance see File on your running computer For deeper analysis transfer the data to Polar ProTrainer 5 The software offers you different options to analyze data with The running computer and software are connected via IrDA First open the software Then select Connect from your running computer and place the wrist unit in front of the infrared window on the computer For complete instructions on transferring data see software help Select File for the following options Exercise log lists a maximum of 99 exercise files e Weekly includes summaries of the past 16 weeks Polar RS400 User Manual Totals shows cumulative exercise information e Int
61. nce The distance is updated for the selected shoes and in total and weekly distance logs You can also enter the distance here if you were exercising without a foot pod Select Other to record distance that you do not want to assign to shoes 1 or 2 b Sport Zones Srort r aii Polar RS400 User Manual 19 Select File gt Exercise log gt Sport zones In the basic information view press DOWN to see Sport zones information Srort zone 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 STOP to return to the Sport zones information view c Phases Basic run Time Select File gt Exercise log gt Phases The Phases menu is displayed only if the exercise is created with the software and includes phases In the Sport zones information view press DOWN to view Phases information You can view each phase separately Scroll data of an individual phase by pressing OK Compare phases by pressing UP or DOWN Time Phase name 00 25 46 6 Split time on 1540 Duration of current phase Work Time P21 Heart rate in beats per minute bpm alternating with a percentage of maximum heart rate Heart rate Maximum heart rate Average heart rate Increased HR Recovery HR HR differ HR differ The difference between heart rate at the beginning and end of the phase Current heart rate SA 25 in beats per mi
62. ngs ye Vessco cases cette sees ete each a AN O a D a Aa aweteda owl aI 24 General Settings cio tna ln ia ein 25 A NO 25 Kevlock cenit lr aaa dd darla 25 NS A A A sagen AA e A A eee 25 AN SUACE a A A E id caia Data 25 SM A AA AO AAA AA A A AR etd 25 Polar RS400 User Manual Watch Settings iii A aaa eee eels 26 Reminder iaa a A A A not Saverio ants utes leven En iz 26 Event a ia iz 26 Alarm A a A tits 26 A shiastdahahatdos shohieradnlaltns Moe kennsigtd ed E A A A 27 Di a ii 27 Personalize the Running Computer Display during Training cococococccncncncncncncncncncnananananananos 27 Shortcut Button Quick Menu ooococcocconcnccocnonconconconcnncnncnnrnnrnnrnnrnnrnnronrnnrnnrnnrnnrnnrnrnnnnns 27 8 TRAINING PROGRAM cuicos a a aaa a aa 28 VIOW PIO s22sceeecsceSevechsieececs cubed T dada iia 28 Perform Programmed EXercise cccccccececececececeeaeeeaeaeeeceeeseseseenseseseeeseseeeeeeeeenaeaeananans 29 SAMA tra a cada adora roo Mid 29 Exercise With Phases 00 ic AA AA Ad de 29 Views dliring AS a a ie 29 Functions During Exerci Sesia enenatis A e ica 30 kap Mel ita AA A A Sit alin A A ened 30 OTE O a AAA A A canina 30 Polar Fitness Test Marinina a ie 30 Before the Testai aia A ten A A EA A Aa 31 Performing the Testa ns st Ai iets he ch cal ee alos Ne Ae a a a a a 31 After the Tests A A A ee Ae 32 Polar OQwnOptumiZertM cocoa hisevedadatececesstededatetewts 33 General den O ra 33 Before the TeSticacsucavesa
63. nsmitter sports apparel is clean e Make sure that there is no other heart rate transmitter within 1 m 3 ft Strong electromagnetic signals can cause erratic readings For further information see Precautions Ifthe 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 Polar RS400 User Manual 46 e A cardiac event may have altered your ECG waveform In this case consult your physician Memory full is displayed The message appears during exercise if you have recorded 99 laps or if no memory space is left for the exercise In that case stop recording the exercise and transfer the exercise files from your running computer to the Polar ProTrainer 5 Then delete them from the running computer Check WearLink is displayed and your running computer cannot find your heart rate signal Make sure the running computer is no further than 1 m 3 ft from the transmitter Make sure the transmitter belt has not loosened during exercise Make sure the textile electrodes in sports apparel fit snugly Make sure that the electrodes of the transmitter sports apparel are moistened Make sure the transmitter electrodes in the sports apparel are clean and undama
64. nute bpm alternating with a percentage of your maximum heart rate l pE Increased HR If heart rate was lower at the beginning of the phase than it was at the Ok end the running computer will show the difference in heart rate heart rate at the end minus heart rate at the beginning During the working phase the running computer will show the increased heart rate value Recovery HR If the heart rate was higher at the beginning of the phase than it was at the end the running computer will show the difference in heart rate heart rate at the beginning minus heart rate at the end During the recovery phase the running computer will show the recovery heart rate value HR differ If the heart rate value was the same at the beginning and end of the phase the running computer will show an HR difference value of 0 Speed pace Maximum speed pace P2 1 Pace min km Average speed pace Max 05 12 fog Polar RS400 User Manual 20 P21 Distance Dis tance Split distance 4 53 km Distance of current phase ma Press STOP to return to the Phases information view d Laps Select File gt Exercise log gt Laps In the Phases information view see Laps information by pressing DOWN Laps information is shown only if there is more than one lap in the memory Number of recorded laps Aus 00 05 30 Average lap time Best S Best fastest lap number alternating with its time 12 lars The last lap is never
65. o the user settings User settings updated is displayed You can change settings easily by using the software For further information see software help General Settings Settinss User General Sound To set the sound level 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 To set the target zone alarm on off Select Settings gt General gt Sound gt TZ Alarm gt On Off The target zone alarm will go off and the limits will flash when you are outside the target zone If the volume is turned off but TZ Alarm is still on the TZ Alarm will still function Keylock Define keylock settings Select Settings gt General gt Keylock gt Manual Automatic Keylock prevents accidental button presses Manual Activate the manual keylock To turn keylock on off press and hold LIGHT for at least one second Automatic Keylock is activated in time mode when buttons have not been pressed for one minute Units Set preferred units in the running computer Select Settings gt General gt Units gt kg cm km or Ib ft mi Language Select language Select Settings gt General gt Language gt English Deutsch Espa ol Francais Sleep Activate the sleep function Select Settings gt General gt Sleep gt Activate sleep mode gt Yes Activating the sleep
66. 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 according to the type of sport performed HR max is used to express exercise intensity Determining Maximum Heart Rate Your HR max can be determined in several ways e The most accurate way is to have your HR max clinically measured usually on a maximal treadmill or by taking a bicycle stress test supervised by a cardiologist or exercise physiologist e You can also determine your HR max by taking a field test together with a training partner e You can obtain a HR p score that predicts your HR max by taking a Polar Fitness Test Polar RS400 User Manual 39 HRmax can also be estimated by using 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 If you have done some hard training in 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 with you 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 15 minutes on a flat surface building up to your usual training pace Step 2 Choose a hill or stairwell that will take more than 2 minutes to climb Run up the
67. orrection provided you are not exercising with distance based targets Just run a known distance preferably more than 1000 meters Make sure the foot pod function in the running computer is on Select Settings gt Features gt Footpod In the time mode press OK twice then start running You can calibrate the foot pod during any lap of the run When you are in a starting point of a known lap distance press OK and start running When you have run the whole lap distance calibrate by choosing either alternative 1 Stop running stand still and press and hold LIGHT to go to Settings Or 2 Stop running stand still and press STOP once Select Settings Select Calibrate gt Correct lap gt Set true lap distance Fix the displayed lap distance with the distance you just run and press OK Calibration complete and the factor are displayed The foot pod is now calibrated and ready for action Set Calibration Factor Manually The calibration factor is calculated as a ratio of the actual distance to the uncalibrated distance Polar RS400 User Manual Example you run 1200m the running computer shows a distance of 1180m the calibration factor is 1 000 To calculate the new calibration factor as follows 1 000 1200 1180 1 017 The measuring range for the factor is 0 500 1 500 There are four options for setting the calibration factor 1 Before exercise Select Settings gt Features gt Footpod gt Calibrate Set the Calibration
68. ort zone The Polar ProTrainer 5 offers up to 10 sport zones to better serve your training needs and heart rate reserve OwnZone Training Your running computer determines automatically 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 walking jogging or doing some other sport The idea is to start exercising slowly at a light intensity and to gradually increase intensity and heart rate OwnZone is developed for use by healthy people 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 exertion 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 Maximum Heart Rate Maximum heart rate HR max is the highest number
69. our 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 Your OwnOptimizer 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
70. r Lap distance Average speed pace of the lap Lock a Zone When training without preset target zones you can lock your heart rate to the current sport zone 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 To lock unlock the zone press and hold OK During programmed exercises Press and hold OK and select Lock zone Unlock zone from the Lap menu If for example you are running 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 OK 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 Using the software you can also base ZoneLock on your speed pace For further information see software help Zoom the Display Press and hold UP to zoom into the upper row and DOWN to zoom into the middle row Return to the normal display by pressing and holding the buttons again 14 Polar RS400 User Manual 15 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
71. r RS400 User Manual 43 Alternatively to avoid other people s heart rate signals 1 Take the transmitter off your chest for 30 seconds Move away from the other device 2 Put the transmitter back on and bring the running computer up to your chest near the transmitter s Polar logo The running computer will start searching for a heart rate signal again Continue your exercise normally Using the Running Computer in Water The running computer may be worn when swimming It is not however a diving instrument To maintain water resistance do not press the buttons of the running computer under water When measuring heart rate in water you may experience interference for the following reasons e Pool water with a high chlorine content and seawater are very conductive The electrodes of a transmitter may short circuit preventing ECG signals from being detected by the transmitter e Jumping into water or a strenuous muscle movement during competitive swimming may shift the transmitter to a location on the body where ECG signals cannot be picked up e The ECG signal strength is individual and may vary depending on the individual s tissue composition Problems occur more frequently when measuring heart rate in water The S1 foot pod can be used in any wet running environment including rain but it is not intended for underwater use Minimizing Risks When Exercising Exercise may include some risk Before beginning a regular exercise p
72. 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 parasympathetic overtraining you have to recover body balance Polar RS400 User Manual 36 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 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 body 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 stand
73. rect and need to be changed Press STOP to return to the data you want to change Polar RS400 User Manual Menu Structure Menu visible when you Today 3 Training Program have transferred iz programmed exercises from software to the Running Computer ExerciseLog Weekly To scroll the menu press f Delete UP and DOWN 2 Exercise Feature User General Watch Settines Mon 12 06 RS A ES Fitness Test Optimizer To return to time of day display press and hold the STOP button 4 Infrared Connect 7 communication om 4 PREPARE FOR TRAINING Wear the Transmitter Wear the transmitter to measure heart rate 1 Moisten the electrode areas of the strap under running water and make sure that they are well moistened 2 Attach the connector to the strap Position the connector s letter L to the word LEFT on the strap and snap the fastener Adjust the strap length to fit snugly and comfortably Secure the strap around your chest just below the chest muscles and snap the second fastener 3 Check that the wet electrode areas are firmly against your skin and that the Polar logo of the connector is in a central upright position 4 To detach the connector from the strap apply pressure with your thumb and forefinger and turn your hand as indicated in the picture The Polar WearLink transmitter can be used with specific apparel that has built in soft textile electrodes Wet the e
74. rogram 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 Have you been physically inactive for the past 5 years Do you have high blood pressure or high blood cholesterol Are you taking any blood pressure or heart medication Do you have a history of breathing problems Do you have symptoms of any disease Are you recovering from a serious illness or medical treatment Do you use a pacemaker or other implanted electronic device Do you smoke 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 Notice to individuals with pacemakers defibrillators or other implanted electronic devices Individuals who have a pacemaker use the Polar running computer at their own risk Before starting use we always recommend a maximal exercise stress test under a doctor s supervision The test is to ensure the safety and reliability of the simultaneous use of the pacemaker
75. se count Transmitter Battery life of WearLink 31 transmitter Battery type Battery sealing ring Operating temperature Connector material Strap material Foot Pod Battery life Battery type Operating temperature Accuracy 44 Average 1 year 1h day 7 days week CR2032 O Ring 20 0 x 1 1 material silicone 10 C to 50 C 14 F to 122 F Polyurethane stainless steel Polyamide stainless steel complying with the EU Directive 94 27 EU and its amendment 1999 C 205 05 on the release of nickel from products intended to come into direct and prolonged contact with the skin 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 Foot pod 0 29 5 km h or 0 18 3 mph 99 99 h 59 min 59s 99 999 999 km 621370 mi 999 999 km 621370 mi 999 999 km 621370 mi 9999h 59min 59s 999 999 kcal 9999 Average 2 years 1h day 7 days week CR2025 O ring 20 0 x 1 0 material silicone 10 C to 40 C 14 F to 104 F Polyamide Polyurethane Polyamide Polyester Elastane Nylon Average 20 hours of use One AAA sized battery 10 C to 50 C 14 F to 122 F 3 or better once calibrated Definition applies to stable conditions Polar WebLink using IrDA Communication Polar ProTrainer 5 System Requirements PC Windows 2000 XP 32bit IrDA compatible port an external IrDA device or
76. shown as the best lap even if it is the fastest lap If you are in a running event and wish to include your last lap press OK on the finishing line instead of STOP This way the last actual lap is included in the calculation for best lap You can then stop recording after the finishing line Scroll the different information of an individual lap by pressing OK Compare information on different laps by pressing UP or DOWN For easy view of lap information transfer the files to the software Lar 2 Time Time Split time 00 11 20 5 La time AGAN E uJCu 5 Lar 2 Heart rate in beats per minute bpm alternating with percentage of maximum heart rate Max 145 9 Aus 142 Maximum heart rate 1 Average heart rate End heart rate of lap Speed Pace Average speed pace End speed pace of lap Press and hold LIGHT to switch speed pace Lar 2 Pace min km Aus 05 35 Dogo Pei Distance Distance Split distance 4 53 km Lap distance E Press STOP to return to Laps information view Polar RS400 User Manual 21 Weekly Summary Select File gt Weekly Sun 07 10 06 08 33 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
77. 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 zone views HR percentage of maximum heart rate or BPM beats per minute You can change settings easily by using the software For further information see software help Optional S1 foot pod required User Settings Set accurate user information in the running computer to receive the correct feedback on your performance To set user information in the running computer Select Settings gt User Features User r Settinas Weight To change units press and hold LIGHT Height To change units press and hold LIGHT Birthday dd day mm month yy year Sex Male Female e Activity Top High Moderate Low Heart Rate HRmax HRsit e V02max 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 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 run 10 40 km 6 25 miles per week or spend 2 4 hours per week in comparable physical activity e Moderate You participate regularly in recreational
78. sports e g you run 5 10 km or 3 6 miles per week or spend 1 2 2 hours per week in comparable physical activity or your work requires modest physical activity Low You do not participate regularly in programmed recreational sport or heavy physical activity e g you walk only for pleasure or exercise hard enough to cause heavy breathing or perspiration only occasionally In the running computer these values are used to calculate your energy expenditure Heart Rate HR max ARsit 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 or if you have tested your maximum heart rate in the field yourself HR i Heart rate value in a sitting position Your age predicted HR 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 Maximal Oxygen Intake VO2 4x VO gt max IS your body s maximum capacity for oxygen consumption during maximum exertion The most accurate way of determining VOoma is to perform a maximal stress test in a laboratory If you know your exact clinically tested VO pax set the value in the running computer Otherwise measure a comparable value OwnIndex by taking the Polar Fitness Test For further information see Polar Polar RS400 User Manual 25 Fitness Test If changes are made t
79. test environment is peaceful There should be no disturbing noises for example television radio or telephone or other people talking to you 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 Arrows indicate the test is ongoing Do not move during this first part of the test which lasts 3 minutes After 3 minutes the wrist unit will beep and Optimizer Stand up is displayed Stand up and remain standing still for 3 minutes After 3 minutes the wrist unit will beep again and the test is finished A numerical and written interpretation of the result is displayed Press DOWN to see your average heart rate bpm while lying down HRrest the highest heart rate while standing up HRpeak and the average heart rate while standing HRstand You can interrupt the test in any phase by pressing STOP Optimizer Test canceled is displayed If the running computer cannot receive your heart rate signal the message Test failed Check WearLink is displayed In which case you should check that the transmitter electrodes are wet and that the textile strap fits snugly Polar RS400 User Manual 35 After the Test How to Interpret Results The wrist unit calculates five heart rate and heart rate variability based parameters The OwnOptimizer values are calculated by comparing your latest results to previous ones The wrist unit will display a written
80. unning computer will automatically determine your OwnZone Polar RS400 User Manual 16 1 Wear the transmitter and foot pod as instructed Start measurement by pressing OK twice 2 When your exercise starts 0Z is displayed and OwnZone determination begins Determination of your OwnZone happens in five stages After each stage you will hear a beep if the sound settings are on indicating the end of the stage 0Z gt Walk at a slow pace for 1 min Keep your heart rate below 100 bpm 50 HR pax during this first stage 0Z gt gt Walk at a normal pace for 1 min Slowly increase your heart rate by 10 20 bpm 5 HR max 0Z gt gt gt Walk at a brisk pace for 1 min Increase your heart rate by 10 20 bpm 5 HR max 0Z gt gt gt gt Jog at a slow pace for 1 min Increase your heart rate by 10 20 bpm 5 HR max 0Z gt gt gt gt gt Jog at a brisk pace or run for 1 min Increase your heart rate by approximately 10 bpm 5 HR max 3 At some point during the session you will hear two consecutive beeps This means your OwnZone has been determined 4 If determination was successful OwnZone Updated and the zone are displayed The zone is displayed in beats per minute bpm or as a percentage of maximum heart rate HR depending on your settings 5 If OwnZone determination was not successful your previously determined OwnZone will be used and OwnZone Limits is displayed If OwnZone has not previously been recorded age based li
81. ws you to make graphical comparisons with previous results 10 BACKGROUND INFORMATION Polar sport zones Polar sport zones introduce a new level of effectiveness in heart rate based training Training is divided into five sport zones based on percentages of maximum heart rate With sport zones you can easily select and monitor training intensities Polar RS400 User Manual 37 Intensity of _ Target zone HR bpm Example Training benefit sl durations MAXIMUM 90 100 less than 5 Benefits Maximal or near maximal minutes effort for breathing and muscles 171 190 bpm Feels like Very exhausting for breathing and muscles Recommended for Very experienced and fi t runners Short intervals only usually in final preparation for short running events HARD f _ 80 90 2 10 Benefits Increased ability to sustain minutes high speed endurance 152 172 bpm Feels like Causes muscular fatigue and heavy breathing Recommended for Experienced runners for all year round training in varying length Becomes more important during pre competition season MODERATE f 7 70 80 10 40 Benefits Enhances general training minutes pace makes Moderate intensity efforts 133 152 easier and improves effiency bpm Feels like Steady controlled fast breathing Recommended for Runners progressing towards events or looking for performance gains particularly for half and full marathon training 60 70 40 80 Benef

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