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User manual for Coach in English

1. l L The date is displayed differently depending on which time mode 12h or 24 h has been chosen 12 h time mode MONTH DAY YEAR 24 h time mode DAY MONTH YEAR The first digits are flashing 1 Press SIGNAL LIGHT to select The month if you have chosen the 12h time mode The day if you have chosen the 24h time mode 2 Press STORE LAP RECOVERY to confirm your selection The middle digits are flashing 3 Press SIGNAL LIGHT to select The day if you have chosen the 12h time mode The month if you have chosen the 24h time mode 4 Press STORE LAP RECOVERY to confirm your selection The year is flashing 5 Press SIGNAL LIGHT to select the desired year 6 Press STORE LAP RECOVERY to confirm your selection 12 Choose from the following two alternatives to continue 1 To set the button sound press SET START STOP Sound is displayed ON or OFF is flashing gt Continue from Turning the button sound ON or OFF 2 To return to the Time of day display press SELECT twice TURNING THE BUTTON SOUND ON OR OFF If you are in the Time of day display press SET START STOP four times Sound is displayed ON or OFF is flashing If you turn the button sound ON you will hear a beep when you press a button 1 Press SIGNAL LIGHT to turn the button sound ON or OFF Choose from the following two alternatives to continue 1 To switch to a 12h or 24h time display press S
2. Button Sound OFF Heart rate Time mode 24h limits 10 240 Interval training OFF Heart rate Number of intervals 2 based Timer 1 OFF recovery 99 min 59 sec Timer 2 OFF Time based Limits 1 80 160 recovery 0 240 Limits 2 OFF Timer 99 min 59 sec Limits 3 OFF Recovery function OFF Primary measurement display Chrono BOOKS AND ACCESSORIES POLAR BOOKS AND BOOKLETS Roy Benson MPE Precision Running Dr Matthew Brick Precision Multi Sport Edmund R Burke Ph D Precision Cycling Neil Craig Scientific Heart Rate Training Sally Edwards The Heart Rate Monitor Book Mark Fenton and Dave McGovern Precision Walking Ute Haas M Sc Tarja Suomi M Sc and Dr Raija Laukkanen Ph D Precision Aerobics Dr Peter J G M Janssen Training Lactate Pulse Rate Beth Kirkpatrick and Burton H Birnbaum Lessons from the Heart Dr Katriina Kukkonen Harjula MD and Dr Raija Laukkanen Ph D Precision Weight Management Dr Raija Laukkanen Ph D Research Index Yvonne Lin Precision Sports Aerobics Dr James M Rippe Target Your Fitness and Weight Management Goals Dr James M Rippe The Polar Fat Free and Fit Forever Program POLAR ACCESSORIES e Polar Bike Mount for all bikes and Polar Heart Rate Monitors e Elastic strap of different lengths Extra Transmitter for other family members e Polar Heart Bra for women e Test handle for groups and trainers POLAR HEART RATE MONITORS Several models of heart rate
3. Recovery heart rate Preset time Drop in your heart rate Lap split info LAP number alternating with the duration of the lap Split time Average heart rate of the lap alternating with the heart rate at the end of the lap 36 Exercise session information in the interval training mode Int ON Warm up phase info LAP number alternating with the duration of the lap Split time Average heart rate of the lap alternating with the heart rate at the end of the lap Interval training info three alternating displays Display 1 Number of the interval Split time Average heart rate of the interval Display 2 Duration of the interval Split time Heart rate at the end of the interval Display 3 according to your setting Recovery time Time it took to reach the preset heart rate reading Preset heart rate reading Recovery heart rate Preset time Drop in your heart rate Summary of the intervals LAP number alternating with the duration of the whole interval training session Split time Average heart rate of the intervals alternating with the heart rate at the beginning of the cooldown phase 37 38 Cool down phase info LAP number alternating with the duration of the cool down phase Split time Average heart rate of the cool down phase alternating with the heart rate at the end of the exercise session Press
4. reserve max rest HR max Maximum heart rate a HR est Resting heart rate Int Interval training Karvonen formula The calculation of a training heart rate by adding a given percentage of the heart rate reserve to the resting heart rate This method gives an adjusted heart rate that is equivalent to the desired percentage of VO max maximal oxygen uptake LAP In Measure and File modes together with a number indicates how many lap times have been stored Lap and split times Time needed to move once around a closed course or track LAST When the last interval begins LAST appears in the display LIM1 LIM2 LIM3 Heart Rate Limits for Target Zones 1 2 and 3 Lower Limit The lower heart rate limit of the target zone MAX Together with a reading indicates maximum heart rate MEASURE Measure mode In the measure mode you can exercise either in the normal Heart Rate Measurement mode or in the Interval Training mode Polar Coded Transmitter Automatically locks in a code to transmit your heart rate to your wrist receiver In a coded transmission the receiver accepts heart rate data only from your Polar Coded Transmitter Coding significantly reduces crosstalk caused by other users of heart rate monitors However it does not necessarily reduce all environmental interference Polar Heart Touch During the measurement mode bring the wrist receiver next to the Polar logo of the Polar Coded Transmitter for a moment Primary
5. 12h or 24h Start here to set Alarm ALARM Time of day TIME Date DATE Button sound Sound 12h or 24h time display TIME In the display each function is represented by a word and flashing block in the order given above Setting the 12h or 24h time display 1 Inthe Time of day display press and hold SET START STOP Release TIME and 12h 24h are displayed for a couple of seconds The displayed alternative 12h or 24h will be saved Display returns automatically to show the time of day 2 The chosen time mode will now be used in all watch and alarm functions gt Turning to a 12h or 24h time display Starting to set the settings 1 Inthe Time of day display press SET START STOP SET is flashing in the upper right corner of the display The uppermost block of the graphic bar on the right is flashing ALARM is displayed ON or OFF is flashing 2 Go through the setting of the alarm time of day date button sound and 12h 24h displays by following the instructions given below step by step If you chose the 24 h mode you can skip those parts in the following instructions which advise you to set AM or PM pressing SET START STOP briefly as many times as needed until you see the corresponding text symbol in the display Then follow the instructions for setting that particular function 5 You can also go directly to setting just one particular function by 1 In the Time of day display press SIGNAL LIGHT Display is il
6. SETTING THE HEART RATE MEASUREMENT FEATURES ON gt Timer Limits gt Recovery Chrono Time 1 2 3 Hr Tl Lap display J Int interval OFF Timers gt Limits gt Recovery gt Chrono Time ee 1 2 3 Hr Tl Lap display J When you start setting your heart rate measurement preferences your first choice is if you want to do normal or interval training These two training modes are both available options You can set your personal preferences for all available functions and select them at the beginning of an exercise session according to your needs The preferences for your last training session will be saved as the default for your next training session You can set the following functions Two timers for normal training one timer for interval training TIM1 TIM2 TIM Heart rate limits 1 2 3 LIM1 LIM2 LIM3 Recovery heart rate recovery time RECO Hr TI Primary measurement display Chrono TIME LAP In the display each function is represented by an abbreviated text and flashing block in the above order following 1 In the Time of day display press SELECT three times SET is flashing in the upper right corner of the display 2 Press SET START STOP briefly as many times as needed until you see the corresponding text symbol in the display 3 Follow the instructions for setting that particular function 5 You can go directly to setting a particular function by doing the 15 pS SS
7. Sa 16 While setting the preferences the digits scroll more quickly if you press and hold SIGNAL LIGHT Release the button when approaching the desired value SETTING THE INTERVAL FUNCTION If you are in the Time of day display press SELECT three times SET and the uppermost block of the graphic bar on the right are flashing Int and the number of intervals are displayed ON or OFF is flashing 1 Press SIGNAL LIGHT to turn the Interval function ON or OFF If you turn Int ON you will see the interval indicator fil in the display This setting will allow an interval training session the next time you start measuring heart rate gt Start the heart rate measurement 2 Press STORE LAP RECOVERY to confirm your selection The number representing the number of intervals is flashing 3 Press SIGNAL LIGHT to select the number of intervals You can set 99 intervals After 99 Cont appears in the display Cont continuous means that the intervals will succeed one another until you stop the interval training session max 99h 59min 59s 4 Press STORE LAP RECOVERY to confirm your selection ON or OFF is flashing Choose from the following two alternatives to continue 1 To set the Timers press SET START STOP The second block of the graphic bar is flashing TIM 1 or TIM is displayed ON or OFF is flashing gt Continue from Setting the Timers 2 To return to the Time of day display press SELECT twice fe e
8. measurement mode from the Time of day started press and hold STORE LAP RECOVERY Release 25 26 FUNCTIONS DURING THE HEART RATE MEASUREMENT MODE SEEING YOUR HEART RATE You can see your heart rate in the bottom line of the display The target zone information is displayed as follows rza You are exercising within the preset Target Zone zza You are exercising above the preset Target Zone 7z You are exercising below the preset Target Zone Exercising within above and below the Target Zone is indicated only when the stopwatch is running TURNING THE TARGET ZONE SOUND SIGNAL ON OR OFF Press and hold SIGNAL LIGHT until the target zone sound signal e appears or disappears Polar Coach saves the target zone sound signal setting i e the next time you start heart rate measurement the previous setting will be used PAUSING THE STOPWATCH Press SET START STOP to stop or start the stopwatch Average heart rate maximum heart rate and time below within and above the Target Zone are saved only when the stopwatch is running ILLUMINATING THE DISPLAY Press SIGNAL LIGHT STARTING THE TIMERS If the timers are turned on they automatically start running once you start the stopwatch Timers alternate in the following order Timer 1 Timer 2 Timer 1 Timer 2 etc Timers stop running when you stop the stopwatch If you have set only Timer 1 it will not repeat itself after its time is up You will hear six beeps w
9. warm up interval training and cool down phases Heart rate limits swap automatically between the different phases as follows LIM1 in use Warm up Intervals Cool down LIM 1 LIM 1 LIM 1 LIM1 and 2 in use Warm up Intervals Cool down LIM 1 LIM 2 LIM 1 LIM1 2 and 3 in use Warm up Intervals Cool down LIM 1 LIM 2 LIM 3 For further information and examples of interval training sessions gt Interval training STARTING THE INTERVAL TRAINING SESSION Structure of an interval exercise session Stopwatch is running Press SELECT Returns automatically Warm up Intervals Cool down The following instructions are for basic interval training Int is ON countdown timer and recovery calculation are in use 1 Start the interval training mode as instructed in Start the heart rate measurement 2 When the stopwatch is running and there is ffi in the display press SELECT to start the intervals 32 First You will hear three beeps and see the heart rate limits which will be used during the intervals Next Int 1 will be displayed in the upper row of the display Countdown timer of the interval starts running 3 Do the interval until the previously set time for the countdown timer is up You will hear three beeps Recovery calculation starts 4 The Polar Coach carries out the recovery calculation according to your settings Reco HR or Reco TI You will hear two
10. with the sound card and 4 if you are in the Time of day display press SELECT twice FILE is flashing in the uppermost row of the display The front pages of the recorded file alternate on the display 1 Start the PC Coach Light software 2 Activate the download function of the PC Coach Light software 3 Bring and hold the back cover of the Polar Coach wrist receiver next to the computer s microphone 39 To make sure that the training information transfer will be successful l e Check that there are no interfering sounds near the computer o e Keep the Polar Coach wrist receiver within 2 5 cm of the microphone until the SonicLink sound has ceased 4 Press SET START STOP COM appears in the display 5 Press SET START STOP You will hear a chirping sound SonicLink while the training information is transferred to the computer 4 You can interrupt the file transfer by pressing the SELECT button d DOWNLOADING VIA POLAR INTERFACE Polar Coach wrist receiver is downloadable also with the following Polar Interfaces Polar Interface Plus Polar Advantage Interface Polar Computer Interface Polar Softwares e Polar Training Advisor Version 1 1 and upwards e Polar Precision Performance Version 2 1 and upwards i If you are in the Time of day display press SELECT twice FILE is flashing in the uppermost row of the display l The front pages of the recorded fil
11. years to come TAKING CARE OF YOUR POLAR HEART RATE MONITOR Wash the Polar Coded Transmitter regularly after use with a mild soap and water solution Dry it carefully after washing e Never store the transmitter wet Sweat and moisture can keep its electrodes wet and the transmitter activated which shortens the battery life Store your Polar Heart Rate Monitor in a cool and dry place Do not store it in any kind of non breathing material such as a plastic bag or a sports bag if it is wet Do not bend or stretch the transmitter This may damage the electrodes Keep your Polar Heart Rate Monitor out of extreme cold below 14 F 10 C and heat above 122 F 50 C Do not expose the Polar Heart Rate Monitor to direct sunlight for extended periods for example by leaving it in a car Do not dry the transmitter in any other way than with a towel Rough handling may damage the electrodes BATTERIES POLAR CODED TRANSMITTER The estimated average battery life of the Polar Coded Transmitter is 2500 hours of use Contact a Polar authorised Service Centre for a transmitter replacement gt Service for detailed instructions Polar recycles used transmitters 45 46 POLAR COACH WRIST RECEIVER The estimated average battery life of the Polar Coach receiver is 1 year in normal use 1h day 7 days a week However because the battery is inserted at the factory the actual life of your first battery once in your possess
12. Contact information is found also under the help menu of the PC Coach Light software 57 LIMITED POLAR WARRANTY e Polar Electro Oy offers a warranty to the original consumer purchaser of this heart rate monitor that the product will be free from defects in material or workmanship for one year from the date of purchase Please keep the receipt which is your proof of purchase The warranty does not cover receiver battery damage due to misuse abuse accidents or negligence of the precautions improper maintenance commercial use cracked or broken cases Warranty does not cover damage or consequential damage caused by service not authorised by Polar Electro Oy During the warranty period the product will be either repaired or replaced at an authorised service centre free of charge PC Coach Light software is guaranteed by Biometrics Inc Copyright 1999 Polar Electro Oy FIN 90440 KEMPELE Finland All rights reserved No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy Polar logotype Polar Pacer and Polar Beat are registered trademarks of Polar Electro Oy Polar Vantage NV Polar XTrainer Plus Polar Accurex Plus Polar Coach Polar Protrainer XT Polar Protrainer NV Polar Advantage Interface Polar Precision Performance Polar Interface Plus Polar Training Advisor Polar SmartEdge Polar Target Polar Fitwatch Polar Favor Polar He
13. E LAP RECOVERY to confirm your selection The lower reading representing the lower limit to heart rate limits 2 is flashing 3 Press SIGNAL LIGHT to select the desired lower limit 4 Press STORE LAP RECOVERY to confirm your selection The upper reading is flashing 5 Press SET START STOP to set the limits to heart rate limits 3 Setting heart rate limits 3 LIM3 is displayed in the upper row of the display Repeat the same instructions as for setting heart rate limits 2 Turning the limits 2 or 3 OFF 1 Enter the mode for setting the heart rate limits LIM2 or LIM3 is displayed in the upper row of the display The upper reading representing the upper limit is flashing 2 Press and hold SET START STOP until OFF appears in the display If you turn heart rate limits 2 OFF heart rate limits 3 automatically 6 switches OFF Choose from the following two alternatives to continue 1 To set the Recovery function press SET START STOP RECO is displayed The fourth block of the graphic bar is flashing Hr or TI is flashing gt Continue from Setting the recovery function 2 To return to the Time of day display press SELECT twice e l E SETTING THE RECOVERY FUNCTION If you are in the Time of day display press SELECT three times 7 Int is displayed Press SET START STOP until you enter the recovery setting mode RECO is displayed Hr or TI is flashing Het yee a al
14. ET START STOP TIME is displayed 12h or 24h is flashing gt Continue from Switching to a 12h or 24h time display 2 To return to the Time of day display press SELECT twice day display 1 Press and hold SELECT Release Sound and ON OFF are displayed for a couple of seconds The displayed alternative ON or OFF will be saved and the display automatically returns to show the time of day 5 How to set the button sound ON or OFF in the Time of 13 E L 14 SWITCHING TO A 12H OR 24H TIME DISPLAY If you are in the Time of day display press SET START STOP five times TIME is displayed j 12h or 24h is flashing If you choose a 12h time display you will see the time with an AM or PM indicator as follows AM Before 12 00 o clock noon PM After 12 00 o clock noon 1 Press SIGNAL LIGHT to select 12h or 24h Choose from the following two alternatives to continue 1 To set the alarm press SET START STOP ALARM is displayed ON or OFF is flashing gt Continue from Setting the alarm 2 To return to the Time of day display press SELECT twice in the Time of day display 1 Press and hold SET START STOP Release TIME and 12h 24h are displayed for a couple of seconds The displayed alternative 12h or 24h will be saved and the display automatically returns to show the time of day 5 Switching to a 12h or 24h time display The chosen time mode will now be used by all watch functions
15. G THIS GUIDE Indicates an important issue Please pay attention Indicates a tip on how to do things faster or a shortcut Indicates a useful tip Its good to know these things v Onn See also Continue from rN Indicates interval training IMPORTANT TO REMEMBER e Adjust the strap length so that it fits snugly and wet the Polar Coded Transmitter electrodes to ensure flawless measurement of your heart rate Do not stretch or bend the transmitter Do not operate the buttons of the wrist receiver under water Wash and dry the transmitter regularly after use never store it wet Keep the Polar Heart Rate Monitor out of extreme cold or heat FEATURES Your Polar Coach offers you the following features Watch functions Time Alarm Date 12 hour or 24 hour time mode Basic functions wireless continuous and ECG accurate heart rate measurements coded transmission of your heart rate to avoid interference caused by other users of heart rate monitors stopwatch with split and lap time indicators three adjustable target zone limits with blinking and sound alarms 43 split and lap times with average heart rates of each lap two adjustable alternating timers time or heart rate based recovery calculation display alternatives during the Heart Rate Measurement mode time of day total exercising time or lap time Polar Heart Touch for activating the backlight and checking the secondary measurement display during an exe
16. GBR QUICK REFERENCE GUIDE IN THE HEART RATE MEASUREMENT MODE INT OFF Recyclable material Low emissions during production Printed in Finland Graphic Design CIS Finland FUNCTION BUTTON Illuminate the display SIGNAL LIGHT Turn the Target Zone SIGNAL LIGHT press and hold sound signal on off Start stop the stopwatch SET START STOP Check the secondary Bring the receiver close to the Polar logo measurement display of the transmitter Swap the heart rate limits SELECT when the stopwatch is running Store split and lap times STORE LAP RECOVERY Start recovery calculation SET START STOP to stop the stopwatch gt STORE LAP RECOVERY Start the timers automatic Reset the stopwatch SET START STOP to stop the stopwatch gt Manufactured by SET START STOP press and hold Stop the heart rate SET START STOP to stop the stopwatch gt Polar Electro Oy measurement and return SELECT gt SELECT gt SELECT Professorintie 5 to the Time of day display FIN 90440 KEMPELE Tel 358 8 520 2100 IN THE INTERVAL TRAINING MODE INT ON Fax 358 8 520 2300 HEART RATE MONITOR USER S MANUAL FUNCTION BUTTON www polar fi Enter interval training mode stopwatch is running SELECT Swap the heart rate limits automatic gt E A Start recovery calculation automatic V amp A re Pause an interval SET START STOP Interrupt an interval STORE LAP RECOVERY Stop interval training automatic GBR 178302 B If Int Cont
17. OR FADING Usually the first sign of a discharged battery is the disappearance of the digits when using the backlight Have the batteries checked gt Service IF THE BATTERY OF THE WRIST RECEIVER MUST BE REPLACED We recommend having all service done by an authorised Polar Service Centre This is especially necessary to ensure that the warranty remains valid and is not affected by incorrect repair procedures done by an unauthorised agent Polar Service will test your wrist receiver for water resistance after battery replacement and make a full periodic check of the complete Polar Heart Rate Monitor gt Care and Maintenance Batteries and Service HAVE QUESTIONS CONCERNING THE SonicLink DATA TRANSFER OR THE PC COACH LIGHT SOFTWARE Contact your local distributor of PC Coach Light software or Biometrics Inc 637 S Broadway Suite B 156 Boulder CO 80303 USA Phone 1 303 442 1818 Fax 1 303 494 9722 www pccoach com Contact information is found also under the help menu of the PC Coach Light software PQLAR GLOSSARY Y Indicates an ongoing heart rate measurement and flashes to the beat of your heart Q Indicates a coded transmission of heart rate The inner heart flashes to the beat of your heart e In the Time of day display indicates that the alarm is on In the Measure mode indicates that the sound signal will beep if you are exercising outside your target heart rate zone When starting the he
18. PEL ari Ao aa Recovery Heart Rate Recovery Time RECO Hr RECO TI Measures how much the Measures the time until a heart rate decreases during certain heart rate is reached the pre set time period You set the heart rate to the You set the time period in reading you want to reach minutes and seconds 1 Press SIGNAL LIGHT to select RECO HR or RECO TI According to your selection choose from these alternatives A RECO HR 2 Press STORE LAP RECOVERY to confirm your selection RECOHT is displayed in the upper row ON or OFF is flashing in the lower row 3 Press SIGNAL LIGHT to turn the recovery function ON or OFF 4 Press STORE LAP RECOVERY to confirm your selection Minutes are flashing 5 Press SIGNAL LIGHT to select the desired number of minutes 6 Press STORE LAP RECOVERY to confirm your selection Seconds are flashing 7 Press SIGNAL LIGHT to select the desired number of seconds 8 Press STORE LAP RECOVERY to confirm your selection 21 22 RECO TI Press STORE LAP RECOVERY to confirm your selection RECOTI is displayed in the upper row ON or OFF is flashing in the lower row NO 3 Press SIGNAL LIGHT to turn the recovery function ON or OFF 4 Press STORE LAP RECOVERY to confirm your selection Digits for the heart rate value start to flash in the middle row 5 Press SIGNAL LIGHT to select the heart rate value you want to reach during the recovery time 6 Press STORE LAP RECOVERY to confirm
19. SELECT If you have selected Int Cont you may stop the interval training session by pressing SELECT You will hear three beeps Int End appears in the display for a few seconds Heart rate limits which will be used during the cool down phase will be displayed for a few seconds RESTARTING THE INTERVAL TRAINING SESSION When the interval training session has ended Int End and Polar Coach has switched to the cool down phase press SELECT to restart the interval training session The new interval training session will begin according to your settings The information from the new interval training session will be saved after the previous interval information STOPPING THE HEART RATE MEASUREMENT Choose from the following two alternatives to continue 1 To stop the heart rate measurement and enter the Time of day display Press SET START STOP to stop the stopwatch Press SELECT 3 times You are now in the Time of day display and you can recall the recorded information later 2 To stop the heart rate measurement and continue directly on to recalling the recorded training information Press SET START STOP to stop the stopwatch Press SELECT FILE is flashing in the uppermost row of the display The front pages of the recorded file alternate on the display gt Recalling the training information RECALLING THE TRAINING INFORM ATION Polar Coach saves one training file at a time Your latest training information is in the memor
20. STORE LAP RECOVERY until you come to the end of the file FILE End appears in the display RECOVERY down Release the button when you want to see a 4 The displays change faster if you press and hold STORE LAP certain display for a longer time To view the file backwards press SIGNAL LIGHT instead of STORE LAP RECOVERY Choose from the following two alternatives to continue 1 To recall the same file again press STORE LAP RECOVERY The front pages of the file alternate on the display gt Continue from Recalling the training information 2 To return to the Time of day display press SELECT three times DOWNLOADING TRAINING DATA TOA COM PUTER Polar Coach records essential data for your training log A training log makes it possible to plan future training and to define the most suitable interval training for maximising performance capacity Polar Coach offers an easy way to analyse training data by computer afterwards It records average heart rates on sampling rate of 30 s 1 min 2 min 4 min or 8 min depending on the recording time as follows Exercising time Sampling rate 30 min 30s 30 min 1h 1 min th 2h 2 min 2h 4h 4 min 4h 8h 8 min Maximum recording time is 8 hours DOWNLOADING VIA SonicLink microphone To be able to transfer and analyse the recorded training information with your computer you need the PC Coach Light software and a personal computer
21. ap time and Split time ecceeeeceeeeeeeeneeeteeeeeeeeeesersseteneeees 27 Checking the secondary measurement displays with the transmission code and heart rate limits in use uct eee 28 Starting the recovery calculation eecececetct eect ete tete rete teeeeeeee 29 Resetting the stopwatch c1c0 30 Stopping the heart rate measurement ssnssneeeeeeeeeneneineenerneeneenee 30 FUNCTIONS DURING THE INTERVAL TRAINING MODE 31 Starting the interval training SCSSION v0 eec ees eee te tetete taste 31 Distance based interval training bs Seeing your heart rate eee eecececeeeceteceneteeeeeeeeeecseeeseesareeaeeeseteaeeenetees Turning the target zone sound signal ON OF Off sccecceeeeteeteeeteeeees 33 lll min ting thedisplay asuunsa i N 33 Checking the secondary measurement displays with the transmission code and heart rate limits in use u cccctee eee 33 Pausing an interval asessesseeneeneeeineeneeneeneenenernenneenernernernnrneeneneeneenenne Interrupting an interval i Stopping the interval training SCSSION cccccecccececeteteetereeneeenereetenes 33 Restarting the interval training Session essssenennnnnenennnnenrnnenenea 34 Stopping the heart rate measurement essesseeeeieeieeieereernennenneneenne 34 RECALLING THE TRAINING INFORMATION 0 35 DOWNLOADING TRAINING DATA TO A COMPUTER 39 Downloading Via SONICLINK woo eeeiececete cece cece cee seeeeeeeeseeee
22. appears in the display time it took for your heart rate to for a few seconds drop to the preset heart rate value will be displayed for a few seconds Quick way to start the recovery calculation 5 When the stopwatch is running press and hold STORE LAP RECOVERY until you hear a beep Release the button You may restart the stopwatch after the recovery calculation to continue the exercise session By consequence the recovery d information will be deleted 29 30 To be able to start the Recovery calculation you need to set the recovery values and turn either RECO Hr or RECO TI on first gt Setting the Recovery function RESETTING THE STOPWATCH First press SET START STOP to stop the stopwatch Then press and hold SET START STOP until all the stopwatch digits are back to zero Release the button The current file is deleted and you can start the stopwatch and record again STOPPING THE HEART RATE MEASUREMENT Choose from the following two alternatives to continue 1 To stop the heart rate measurement and enter the Time of day display Press SET START STOP to stop the stopwatch Press SELECT 3 times You are now in the Time of day display and you Can recall the recorded information later 2 To stop the heart rate measurement and continue directly on to recalling the recorded training information Recalling the training information FUNCTIONS DURING THE INTERVAL TRAINING M ODE An interval training session consists of
23. art rate measurement these flashing lines indicate that the search for the coded transmission is being conducted ah Indicates that you are setting the interval training mode functions or that you are exercising in the interval training mode al Indicates continuous intervals see also Cont ALARM Indicates the alarm in watch settings AM or PM 12 hour mode of time AVG Together with a reading indicates average heart rate Chrono Displays the total exercising time during the heart rate measurement COM Indicates a file transfer to a PC Cont Intervals succeed one another until the interval training session is stopped DATE Indicates the date in watch settings Electrodes The grooved areas of the transmitter against the skin Pick up the heart s electrical impulses FILE Indicates the File mode FILE End Indicates the end of the file you are reviewing 51 52 FULL After having stored 43 lap times in the Heart Rate Measurement or 28 intervals in the Interval training mode FULL appears in the display You can continue taking the lap times or intervals but they won t be recorded into the Polar Coach s memory Graphic bar The graphic bar consists of five blocks and indicates the settings of watch heart rate or interval training functions A flashing block means that the setting of that particular function is possible Heart rate The number of heart beats per minute bpm Heart rate reserve HR HR HR
24. artminder Polar Heartwatch and Polar Tempo are trademarks of Polar Electro Oy The PC Coach logo is a registered trademark and SonicLink and PC Coach Light are trademarks of Biometrics Inc U S Patent 5 7199825 C This CE marking shows compliance of this product with Directive 93 42 EEC This product is protected by one or several of the following patents FI 88223 DE 4215549 FR 92 06120 GB 2257523 HK 113 1996 SG 9591671 4 US 5491474 FI 88972 FR 92 09150 GB 2258587 HK 306 1996 SG 9592117 7 US 5486818 FI 96380 US 5611346 FI 68734 DE 3439238 GB 2149514 HK 812 1989 US 4625733 FI 100924 DISCLAIM ER The material in this manual is intended for informational purposes only The products it describes are subject to change without prior notice due to the manufacturer s program of continuous development Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein Polar Electro Oy shall not be liable for any damages direct or incidental consequential or special arising out of or related to the use of this material or the products described herein 59 60 BOOKS ANd ACCCSSOMIES seine einean tanane a aara Eada iaa enia intii 55 Calculating target heart rates 42 Care and maintenance 45 Checking the transmission code 28 Disclaimeticzsssvcces treet nani eaehaevccdnvecent eects 59 Downloading training i
25. ch the Polar Coded Transmitter to the elastic strap 2 Adjust the strap length so that it fits snugly and comfortably Secure the strap around your chest below the chest muscles Lock the buckle 3 Pull the transmitter off your chest and wet the grooved electrode areas on the back of it 4 Check that the wet electrode areas are firmly against your skin and that the Polar logo is in a central upright position 5 Wear the wrist receiver as you would wear an ordinary watch Alternatively if you go biking you may attach the wrist receiver to a Polar Bike Mount gt Books and Accessories Keep the wrist receiver within the transmission range 3 feet 1 metre It is recommended that you wear the transmitter against your bare skin to ensure flawless operation However if you wish to wear the d transmitter over a Shirt moisten the shirt well under the electrodes It is important that the electrodes are wet during the exercise session However after exercising take good care of the transmitter to save the electrodes and battery life 1 Wash the transmitter carefully with a mild soap water solution 2 Rinse it with pure water 3 Dry the transmitter carefully To start the heart rate measurement right away with default settings gt Start the heart rate measurement for default settings see Technical specifications SETTING THE WATCH Time of day lt ALARM gt TIME gt DATE Sound gt TIME
26. ding to the American College of Sports Medicine ACSM most people can estimate their maximum heart rate by the formula 220 Age Maximum Heart Rate HR nax x To find a true resting heart rate HRs lie in bed for 2 to 3 relaxing minutes in the morning after waking up then use the Polar Heart Rate Monitor to measure your resting heart rate The Karvonen formula which is based on a heart rate reserve taking into account the resting heart rate as well as the maximum heart rate is an accurate method for calculating the target heart rate By subtracting your resting heart rate from your maximum heart rate you can use the Karvonen formula to calculate your target heart rates for various training intensities Both the HR sand HR nax should be measured values not predicted for the Karvonen formula Target HR HR na HR es x training intensity HR t Example HR ax 200 beats per minute HR 50 beats per minute Resting Heart Rate Maximun Heart Rate 0 150 n 1200 n E i Reference Precision Multisport 50 training intensity Target Heart Rate HR gt HR X 50 HR 200 50 x 50 50 150x50 50 75 50 125 beats per minute EXAMPLES OF INTERVAL TRAINING SESSIONS Training intensity in the following example exercise sessions refers to the Karvonen formula calculation If the target heart rate is calculated as a percentage based on HR a the corresponding training inte
27. e alternate on the display i a 1 Place the Polar Coach wrist receiver on the Polar interface 2 Press SET START STOP COM appears in the display 3 Press STORE LAP RECOVERY 4 See the software user s guide for more instructions 40 boa ee ed INTERVAL TRAINING Interval training seeks to improve your race pace Initially you need to start your interval training with short periods of work and long periods of rest You will gradually progress to long periods of work and short periods of rest as you adapt to the increasing volume and the interval intensity Eventually you will train at race intensity for most if not all of the distance you are aiming to race over Most interval training for endurance sports is performed at or near maximum steady state MSS pace which is about 80 90 training intensity Recovery between intervals can be set to a pre selected time or the time it takes for your heart rate to drop to a specified level e g 40 to 50 beats below interval training heart rate The more fit you are the shorter the recovery period because your heart rate will return faster to the initial level Interval training is not designed to be done week after week They are high intensity weeks suitable for a pre season build up Don t do a hard session if you feel tired Change to an easy session or have a day off With the Polar Coach Heart Rate Monitor you can achieve not only the right interval inte
28. e ee a Pome SS Se SETTING THE TIMERS If you are in the Time of day display press SELECT three times Int is displayed Press SET START STOP once to enter the mode for setting the timer TIM1 or TIM is displayed ON or OFF is flashing te pe eh AE ETE E Timers For interval training mode select the length of an interval by setting the time for a countdown timer You can set one timer During the heart rate measurement mode this function helps you to divide your exercise session into separate phases e g warm up exercise phase cool down You can set two timers You can set the time period in minutes and seconds max 99 min 59 sec Adjust the settings to your preferences A Interval training mode Int is ON One timer in use 1 Press SIGNAL LIGHT to turn the timer function ON or OFF 2 Press STORE LAP RECOVERY to confirm your selection The minutes of the Timer are flashing 3 Press SIGNAL LIGHT to select the desired number of minutes 4 Press STORE LAP RECOVERY to confirm your selection The seconds of the Timer are flashing 5 Press SIGNAL LIGHT to select the desired number of seconds 6 Press STORE LAP RECOVERY to confirm your selection ON or OFF is flashing 17 18 B Heart rate measurement mode Int is OFF Two timers in use 1 Press SIGNAL LIGHT to turn the timer function ON or OFF 2 Press STORE LAP RECOVERY to confirm your selection The minutes of Ti
29. eetaeeaeee 39 Downloading Via Polar Interface o ccceccececcetcee eee eee ce tee tees tees teeaeee 40 INTERVAL TRAINING 000020 ccccccccecceceeececeeeeeeeeeceeeeeeeeeeeeeeeeteeeeneaees Calculating target heart rates Examples of interval training sessions H Referenc OS ao a a a in i i ti i aan CARE AND MAINTENANCE aaaaaasanaeeeeeeneieirirraraserersreesrrrersere ne Taking care of your Polar Heart Rate Monitor Batteries visieiisccdeseticwvicsatedcceetnccsvergeavadsthvasssntuscentvcddetonisesdieseeataveicidesstens PRECAUTIONS nea a a an e ass 47 Polar Heart Rate Monitor in a water environment 47 Polar Heart Rate Monitor and interference Minimising possible risks in exercising with a heart rate monitor 48 FREQUENTLY ASKED QUESTIONS i e 49 POLAR GLOSSARY ooo cece reer eee ceeeseetecnetaseetaseesaeeenaaees 51 TECHNICAL SPECIFICATIONS o 54 BOOKS AND ACCESSORIES 0 000 eeeeeee tees eeeeetaeees 55 SERVICE Aa a a cen A Aaa aaao aaa aa nares 56 LIMITED POLAR WARRANTY 000 0 eeeteeeneneeaes 58 DISCLAIMER o scccssisccvssscecreccsesecicsecerriecatsrnaenienivanasiermiiesedivatessenaees 59 POLAR COACH HEART RATE MONITOR Congratulations on the purchase of your Polar Coach Heart Rate Monitor We are proud to offer you the most advanced features and to assist you in achieving your personal fitness and performance goals Wirelessly and continuously yours POLAR WEL Ji Fs VISUAL CUES FOR READIN
30. gt SELECT CONTENTS POLAR COACH HEART RATE MONITOR eee 5 Visual cues for reading this guide 29 Important to remember 5 6 7 Features Getting st rt d sameina a a Ste ed Nosed ee 8 SETTING THE WATCH oui cee cee ceeceeceeeeeeeaeeaeeaeeaeteeeeaeens 9 Setting the alarm 5 Setting th time sean orearen Seen ae kao as ie aY Setting the date serseri ji ge iane iiri i eae Turning the button sound on or off 13 Switching to a 12h or 24h time display cecceceeee eect tee ete teeta terete 14 SETTING THE HEART RATE MEASUREMENT FEATURES 15 Setting the interval function cceceecceteeeteeeeeeeeeceeeeteeteneseneeneeeereerenes Setting the timers seere iriiri iE Ee ever a EE EEEE aE Setting the heart rate limits 2 0 ceeccecceecceeeeeceeneeeseeeeeeseeeeeeesetesetseeeaees Setting the recovery function Setting the primary measurement display START THE HEART RATE MEASUREMENT 0 000 0 065 24 FUNCTIONS DURING THE HEART RATE MEASUREMENT MODE 0000 cccccccceceecceceeeeeeteeeeeeeeeeeeeeeeeeeeteeeeeees 26 Seeing your heart rate a Turning the target zone sound signal on OF Off csccsceseeeeeeeeenteeeee 26 Pausing the stopwatch e ssessenensnnenennrnnnnnnnrnrnnnnnnrnnrnnnrarnnrnnnrnnnnrnee Illuminating the display Starting the timers Ye Swapping the heart rate limits 0 cecece ee eee ee cece tee ee teeta tee teeee 27 Storing l
31. hen the time on Timer 1 has run out One timer is helpful in knowing exactly when a preset exercise time has come to an end and itis time to stretch and cool down To set the timers gt Setting the Timers SWAPPING THE HEART RATE LIMITS When the stopwatch is running press and release SELECT to activate the alternative heart rate limits You will see the new limits on the display for a few seconds You can swap limits only if you have set at least two limits gt Setting the Limits 1 2 amp 3 STORING LAP TIME AND SPLIT TIME Press STORE LAP RECOVERY to record the lap and split times The following information will be displayed for a few seconds Display 1 Lap time Split time Average heart rate of the lap Display 2 Number of the lap Average heart rate of the lap The lap timer starts over from zero Polar Coach allows you to record 43 lap times After taking 43 lap times FULL appears in the display You can continue taking lap d times but they will not be saved into the Polar Coach s memory You can see the stored lap and split times with end and average heart rates later when recalling the training information 27 CHECKING THE SECONDARY MEASUREMENT DISPLAYS WITH TRANSMISSION CODE AND HEART RATE LIMITS IN USE The Polar Heart Touch feature allows you to see the secondary measurement displays for a few seconds without pressing any buttons Bring the wrist receiver next to the transmitter s Polar logo for a
32. ion may be less than the estimated battery life Note also that excessive use of the backlight and the alarm signals will use the battery up more rapidly Do not open the Polar Coach wrist receiver yourself To ensure the retention of the water resistance properties and the use of authorised components the wrist receiver battery should be replaced only by a authorised Polar Service Centre At the same time a full periodic check of the Polar Heart Rate Monitor willbe done P Service for detailed instructions PRECAUTIONS THE POLAR HEART RATE MONITOR IN A WATER ENVIRONMENT Polar Heart Rate Monitors are water resistant to 20 metres To maintain this water resistance do not operate the buttons of the Polar wrist receiver under water Heart rate measurement in a water environment is technically demanding for the following reasons e Pool water with a high chlorine content and seawater may be very conductive and the electrodes of a transmitter may get short circuited causing the ECG signals not to be detected by the transmitter unit e Jumping into the water or strenuous muscle movement during competitive swimming may cause water resistance that shifts the transmitter on the body to a location where it is not possible to pick up the ECG signal e ECG signal strength varies depending on an individual s tissue composition The percentage of people who have problems with heart rate measuring is considerably higher in a water environment tha
33. is flashing gt Continue from Setting the time of day 2 To return to the Time of day display press SELECT 1 Press and hold SIGNAL LIGHT Release 5 How to turn the alarm ON or OFF in the Time of day display ALARM alarm time and ON or OFF are displayed for a couple of seconds The displayed alternative ON or OFF will be saved and the display automatically returns to show the time of day SETTING THE TIME p L If you are in the Time of day display press SET START STOP twice l TIME is displayed AM alternatively the hours is flashing 1 2 Press SIGNAL LIGHT to select AM or PM Press STORE LAP RECOVERY to confirm your selection T INE The hours are flashing teas Press SIGNAL LIGHT to select the desired hour Press STORE LAP RECOVERY to confirm your selection The minutes are flashing The seconds go to zero Press SIGNAL LIGHT to select the desired minute Press STORE LAP RECOVERY to confirm your selection The seconds start running AM or PM or the hours are flashing 11 Choose from the following two alternatives to continue 1 To set the date press SET START STOP DATE is displayed The day month is flashing gt Continue from Setting the date 2 To return to the Time of day display press SELECT twice SETTING THE DATE If you are in the Time of day display press SET START STOP three times DATE is displayed The day month is flashing ie ee a
34. layed The upper number representing the upper limit of LIM 1 is flashing Heart rate limits Heart rate limits can be set in beats per minute increments which allows you to monitor your workouts insuring the correct exercise session intensity You can set three different target heart rate limits LIM1 LIM2 and LIM3 In the interval training mode the heart rate limits swap automatically according to different exercise phases gt Functions during o the interval training mode Setting heart rate limits 1 1 Press SIGNAL LIGHT to select the upper limit to heart rate limits 1 You cannot set the upper limit below the lower limit The range for the target heart rate zone is 10 240 2 Press STORE LAP RECOVERY to confirm your selection The lower reading representing the lower limit to heart rate limits 1 is flashing 3 Press SIGNAL LIGHT to select the desired lower limit to heart rate limits 1 4 Press STORE LAP RECOVERY to confirm your selection The upper reading is flashing 5 Press SET START STOP to set the limits to heart rate limits 2 LIM2 is displayed Setting heart rate limits 2 If OFF is flashing in the lower row of the display press SIGNAL LIGHT to switch heart rate limits 2 ON LIM2 is displayed in the upper row of the display The upper reading representing the upper limit to heart rate limits 2 is flashing 19 1 Press SIGNAL LIGHT to select the desired upper limit 2 Press STOR
35. long beeps when the recovery calculation is ready 5 Immediately after the recovery calculation a new interval begins Intervals succeed one another When the last preset interval begins LAST appears in the display gt Stop the interval training session Polar Coach records 28 intervals After 28 intervals FULL appears in the display You can continue the interval training but the intervals d will not be saved to Polar Coach s memory If you store lap times during the warm up phase it reduces the number of the recorded intervals E g if you store 10 lap times the Polar Coach records only 18 intervals Even though you will not store any lap times during the heart rate measurement in the Interval training mode the Polar Coach saves lap times as follows LAP 1 At the end of the warm up phase LAP2 Atthe end of the interval training session LAP3 At the end of the exercise session You can see the stored lap times while recalling the training information in the FILE mode DISTANCE BASED INTERVAL TRAINING Choose from the following two alternatives 1 Distance based intervals Turn the timer OFF or set time long enough to cover the distance you use for an interval Start the interval training as previously instructed Press STORE LAP RECOVERY at the distance marks Recovery calculation begins 2 Distance based recovery calculation Select RECO HR Set time long enough to cover the distance you use for recovery Start the i
36. luminated for a few seconds 2 While the display is illuminated press SET START STOP to set the alarm ALARM is displayed ON or OFF is flashing How to keep the backlight on while setting the watch The backlight will now be activated with each press of a button while in the watch setting mode SETTING THE ALARM If you are in the Time of day display press SET START STOP ALARM is displayed l ON or OFF is flashing 1 Press SIGNAL LIGHT to turn the alarm ON or OFF 2 Press STORE LAP RECOVERY to confirm your selection AM or PM is flashing 3 Press SIGNAL LIGHT to select AM or PM 4 Press STORE LAP RECOVERY to confirm your selection The hours are flashing 5 Press SIGNAL LIGHT to select the desired hour The digits scroll more quickly if you press and hold SIGNAL LIGHT Release the button when approaching the desired value 6 Press STORE LAP RECOVERY to confirm your selection The minutes are flashing 7 Press SIGNAL LIGHT to select the desired minute 8 Press STORE LAP RECOVERY to confirm your selection SET is flashing OFF or ON is flashing 10 When the alarm is turned ON you will see e in the Time of day display When the alarm comes on it will sound for one minute or you can turn it off by pressing STORE LAP RECOVERY Choose from the following two alternatives to continue le To set the time of day press SET START STOP TIME is displayed AM alternatively the hours
37. measurement display In the Heart Rate Measurement mode the middle row of the display indicates either total exercising time time of day or lap time according to your settings Reco Hr recovery heart rate Decrease in heart rate during the pre set period of time Reco TI recovery time Time until a certain preset heart rate reading is reached Secondary measurement displays The secondary measurement displays will be seen for a few seconds by bringing the wrist receiver next to the Polar logo on the Polar Coded Transmitter for a moment The secondary measurement display depends on which of the three alternatives was chosen for the primary measurement display SET Set mode Sound Indicates the button sound in watch settings Target Zone limits Target Zone limits are determined either according to the Karvonen formula or as percentages of maximum heart rate The percentages are converted into heart rates in beats per minute TIM In the Interval Training mode Countdown timer for the interval TIM1 TIM2 In the Heart Rate Measurement mode Timers 1 and 2 help you to divide your exercise session into separate phases e g warm up exercise phase cool down Timers can be used individually only Timer 1 or sequentially TIME Indicates the time of day TIME 12h 24h Indicates the 12h or 24h time mode in watch settings TZ Target Zone The area between the upper and lower target zone limits Target Zone selection is based on pe
38. mer 1 are flashing 3 Press SIGNAL LIGHT to select the desired number of minutes 4 Press STORE LAP RECOVERY to confirm your selection The seconds of the Timer are flashing 5 Press SIGNAL LIGHT to select the desired number of seconds 6 Press STORE LAP RECOVERY to confirm your selection 7 Press SET START STOP to set Timer 2 ON or OFF is flashing 8 Repeat the steps 1 to 6 to set Timer 2 Timer 1 starts running when you start the stopwatch You will hear one beep when the time of timer 1 is up Timer 2 will start automatically after the beep You will hear two beeps when the time of timer 2 is up If you only set timer 1 it will not repeat itself When the time is up you will hear 6 beeps Timer 2 cannot be set if TIM 1 is switched OFF If you accidentally pass the digit you wanted to enter press and hold SET START STOP to restart from 00 Choose from the following two alternatives to continue 1 To set Heart rate limits 1 2 and 3 press SET START STOP The third block of the graphic bar is flashing LIM1 is displayed The reading representing the upper limit 1 is flashing gt Continue from Setting the heart rate limits 2 To return to the Time of day display press SELECT twice SETTING THE HEART RATE LIMITS If you are in the Time of day display press SELECT three times Int is displayed Press SET START STOP until you enter the mode for setting the heart rate limit LIM1 is disp
39. moment The secondary measurement display depends on which of the three alternatives was chosen for the primary measurement display 1 If CHRONO was chosen as the primary measurement display the secondary measurement display is as follows Heart rate limits in use Heart rate transmission code Time of day e Heart rate 2 If TIME OF DAY was chosen as the primary measurement display the secondary measurement display is as follows Heart rate limits in use Heart rate transmission code Chrono e Heart rate 3 If LAP was chosen as the primary measurement display the secondary measurement display is as follows Heart rate limits in use Heart rate transmission code Time of day e Heart rate 28 STARTING THE RECOVERY CALCULATION 1 At the end of the exercise session press SET START STOP to stop the stopwatch Heart rate measurement continues Display is illuminated for a few seconds 2 Press STORE LAP RECOVERY to start the recovery calculation Depending on your setting RECO HR or RECO TI appears in the upper row of the display PECOT i ODs i If you selected RECO HR If you selected RECO TI You will hear two beeps when the You will hear two beeps when the time for the recovery calculation is preset heart rate reading is up The recovery heart rate i e reached The preset heart rate drop in your heart rate during the value and the recovery time i e the preset time
40. monitors manufactured by Polar are readily available for your different requirements in measuring the physical activity Ask your local dealer or distributor for more details 55 56 SERVICE To ensure the continuous improvement of Polar products please complete and mail the enclosed Warranty Registration Card within two weeks of the date of purchase Polar Service will help you get the most out of your Polar Heart Rate Monitor Should your Polar Heart Rate Monitor need service please follow the instructions below CHECK LIST Before you return your Polar Heart Rate Monitor for service please check the following 1 Is the transmitter being worn correctly The Polar logo should be right side up and the transmitter should be flat against the skin The elastic strap should be adjusted for a snug and comfortable fit 2 Are the electrodes moist on the transmitter It is important that the electrodes be wet during the heart rate measurement 3 Is the transmitter clean Regular washing with mild soap and water solution followed by thorough drying will ensure that good conductivity is retained 4 Are you suffering from interference caused by other people with heart rate monitors or exercise equipment Check that the code search at the beginning of the measurement has been successful See Start the heart rate measurement and Frequently asked questions for details SENDING INSTRUCTIONS 1 Pack the product carefully
41. n in other cases THE POLAR HEART RATE MONITOR AND INTERFERENCE ELECTROMAGNETIC INTERFERENCE Interference may occur near high voltage power lines traffic lights overhead lines of electric railways electric bus lines or trams televisions car motors bike computers some motor driven exercise equipment cellular phones or when you walk through electronic security gates CROSSTALK The Polar wrist receiver in non coded mode of operation picks up transmitters signals within 1 metre 3 feet Therefore make sure no other transmitter is within that range Non coded signals from more than one transmitter picked up simultaneously can cause an incorrect readout EXERCISE EQUIPMENT Several pieces of exercise equipment with electronic or electrical components such as LED displays motors and electrical brakes may 47 48 cause interfering stray signals To try to tackle these problems relocate the Polar wrist receiver as follows 1 Remove the transmitter from your chest and use the exercise equipment as you would normally 2 Move the Receiver around until you find an area in which it displays no stray reading or the heart symbol does not flash Interference is often worst right in front of the display panel of the equipment while the left or right side of the display is relatively free of disturbance 3 Put the transmitter back on your chest and try to keep the wrist receiver in the interference free area 4 If the Polar Heart Ra
42. nd Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults Med Sci Sports Exerc 22 265 274 1990 American College of Sports Medicine ACSM s Guidelines for Exercise Testing and Prescription Williams amp Wilkins 1995 Jackson A S Blair S N Mahar M T Wier L T Ross R M and Stuteville J E Prediction of unctional aerobic capacity without exercise testing Med Sci Sports Exerc 22 863 870 1990 U S Department of Health and Human Services Physical Activity and Health A Report of the Surgeon General Atlanta GA U S Department of Health and Human Services Centers for Disease Control and Prevention National Center for Chronic Disease Prevention and Health Promotion 1996 147 Ackland J Brett R The Power to Perform A comprehensive guide to training and racing for endurance athletes Revised edition Reed Books Auckland New Zealand 1998 Ackland J Precision training Training Programmes for 27 Sports Using Heart Rate Monitors Reed Books Auckland New Zealand 1996 Brick M Precision Multisport Polar Electro Oy Kempele Finland 1998 Wilmore J H Costill D L Physiology of sport and exercise Human Kinetics Champaign llinois USA 1994 CARE AND MAINTENANCE Your Polar Heart Rate Monitor is a high tech instrument of superior design and workmanship and should be treated with care The suggestions below will help you fulfill the warranty obligations and enjoy this product for many
43. nd an exercise test under doctor s supervision The test is to ensure the safety and reliability of the simultaneous use of the pacemaker and the heart rate monitor FREQUENTLY ASKED QUESTIONS WHAT SHOULD DO IF DON T KNOW WHERE I AM IN THE SETTING CYCLE Press SELECT several times until you are back in the Time of day display THERE IS NO HEART RATE READING 1 Check that the electrodes of the transmitter are moistened and that you are wearing it as instructed 2 Check that you have kept the transmitter clean gt Care and maintenance 3 Check that there are no sources of electromagnetic radiation near the Polar wrist receiver such as TV sets cellular phones CRT monitors etc gt Precautions 4 Have you had a cardiac event which may have altered your ECG waveform In this case consult your physician THE HEART SYMBOL FLASHES IRREGULARLY 1 Check that your Polar wrist receiver is inside the transmission range and not further that 3 feet 1 metre from the Polar Coded Transmitter you are wearing 2 Check that the elastic strap has not become loose during exercise Make sure that the electrodes of the transmitter are moistened Cardiac arrhythmia may cause irregular readings In this case consult your physician Oo ANOTHER PERSON WITH A HEART RATE MONITOR OR MOTOR DRIVEN EXERCISE EQUIPMENT IS CAUSING INTERFERENCE Make sure there is no interference coming from such things as high v
44. nformation to a computer FO AtureS ain cscs tied eh EES Frequently asked Questions cceseeeeereeeres Functions during the Heart Rate Measurement mode Checking the secondary measurement displays F IIluminating the display c cece cece cee eeecceeeeeteateseesseeseaseneenees Pausing the stopwatch cecc ec eece cee eee ce tees cae eee se tesa seeeeee Resetting the stopwatch Seeing your heart rate Starting the recovery Calculation cee eee cece teeters te teeeee 29 Starting the timers 27 Stopping the heart rate measurement ce eeeeeeeeeeeeeeeeeeeeeeeeeeeeeaee 30 Storing lap and split times ccc eee c eee e cee ceeeseeseeseneenseneeneeneaeee Swapping the heart rate limits l Turning on or off the target zone sound signal ee 26 Functions during the Interval training Mode eee eee 31 Interrupting an interval Distance based interval training ssssssensrsssensrsrsenrnsrsinenersrnrnrnns Pausing an intervals akea psie iieii aias Starting the interval training session Stopping an interval training session Getting started oons aa eo ie hea EEE EO E ENE Tan E Sa Glossary Intenvalitrainingtscxekt nea aE a REAN NETA ONE Karvonen form lasssiirsri seeriaid aanrander arapa iieeiese PRECAUTIONS onii aaa A ae aaa aia aaa danaa tna QUESTIONS a rariora eni senian aiaa nak eraa raS SE AAAS EEA EEOAE AEAT Eea das iye aE 49 Recalling the t
45. nsity is higher E g 50 of Karvonen formula corresponds to the 60 of HR rax see the table Target heart rate Classification based on of intensity HR ox the Karvonen formula lt 35 lt 30 Very light 35 59 30 49 Light 60 79 50 74 Moderate 80 89 75 84 Heavy 290 285 Very heavy Adapted from Pollock and Wilmore 1990 Reference Physiology of sport and exercise p 524 43 44 RUN INTERVAL SESSION Five minute intervals 15 min warm up Stop and stretch 5 min hard at 80 90 training intensity repeat 2 4 times 15 20 min cool down at 60 70 training intensity Start with 2 intervals As your fitness improves add another interval BIKE INTERVAL SESSION Five minute intervals 15 min warm up low gear easy spin 60 training intensity Stop and stretch 5 min hard at 80 90 training intensity repeat 3 times 2 min easy at 60 70 training intensity RUN BIKE INTERVALS Take your stationary cycle trainer to a track and set up near start finish line 400 m repeats stationary cycle trainer 15 min warm up Run or bike at 60 training intensity Run 400 m at 90 training intensity e Jog slowly in a circle until your heart rate comes down to 75 80 training intensity e Repeat 3 more times Cycle 15 20 min at 70 80 training intensity REFERENCES American College of Sports Medicine Position Stand The Recommended Quantity and Quality of Exercise for Developing a
46. nsity level but also the right rest periods between the intervals ey Volume i d Intensity p BAR aki Performance l d iS Base 1 Base 2 Spe Taper i Training volume vs training intensity vs performance Reference The Power to Perform p 25 41 42 Volume is the amount of training completed intensity is the effort or energy required for a particular form of training Volume increases and decreases during the training year depending on where you are in your build up Intensity on the other hand increases right throughout your build up phase gradually in the base but more rapidly during the speedwork phase Volumes of intensity increase and decrease Your performance parallels your intensity but remains low for a longer period of time and has a more gradual increase During speedwork performance begins to improve more rapidly and is at its peak rate of increase during the taper period This means that despite all your hard training in the base you will not see the real benefits until very late in the build up CALCULATING TARGET HEART RATES Correct interval intensity is determined by laboratory testing because both resting and maximum heart rates vary from individual to individual The most reliable way to determine your maximum heart rate HR a is by an exercise stress test This can also be determined although less accurately by indirect calculations Accor
47. nterval training as previously instructed During the recovery calculation press STORE LAP RECOVERY at the starting point of a new interval SEEING YOUR HEART RATE p Functions during the heart rate measurement mode TURNING THE TARGET ZONE SOUND SIGNAL ON OR OFF Press and hold SIGNAL LIGHT gt Functions during the heart rate measurement mode ILLUMINATING THE DISPLAY Press SIGNAL LIGHT If you use backlight once during an interval Polar Coach automatically illuminates the display at the end of each interval and recovery calculation CHECKING THE SECONDARY MEASUREMENT DISPLAYS WITH TRANSMISSION CODE AND HEART RATE LIMITS IN USE gt Functions during the heart rate measurement mode PAUSING AN INTERVAL Press SET START STOP to pause and restart the stopwatch INTERRUPTING AN INTERVAL Press STORE LAP RECOVERY to interrupt an interval Recovery calculation starts after which a new interval session begins STOPPING AN INTERVAL TRAINING SESSION Stop the interval training session according to your setting 33 34 If you have pre set a certain amount of intervals the interval training session stops automatically after the last interval and recovery calculation Int End appears in the display for a few seconds Heart rate limits for the cool down phase will be displayed for a few seconds Polar Coach automatically switches to the cool down phase You may interrupt the interval training session earlier by pressing
48. oltage power lines electric railways or bus lines televisions car motors cycle computers motor driven exercise equipment or other people with heart rate monitors near you during the code search The benefit of the coding is that you will not normally pick up other people s heart rate transmissions and certain kinds of interference are more efficiently filtered 49 50 However your training partner may have coincidentally activated exactly the same code Checking the secondary measurement displays with transmission code and heart rate limits in use In this case you have the following alternatives 1 Keep a distance from your training partner and continue your training session normally or 2 Stop the heart rate measurement gt Stop the heart rate measurement pull the transmitter off your chest for 15 seconds code will be changed and restart from the beginning gt Start the heart rate measurement In some cases you may need to dry the transmitter electrodes to ensure that the transmitter is turned off again as sweat may keep it active even when it is off your chest THERE ARE NO REACTIONS TO ANY BUTTONS Reset the Polar Heart Rate Monitor Resetting clears all memory values and settings will return to the default settings 1 Press the reset button with a pen tip Display becomes full of digits 2 Press any of the four buttons once The Polar Coach enters the Time of day display THE DISPLAY IS BLANK
49. r example 1 52 PM 13 52 You will see lap time in the upper row of the display during the measurement LAP 00 00 0 displays lap times Lap times can be taken by pressing STORE LAP RECOVERY You will see the number of the lap in the upper row of the display during the measurement According to the alternative you choose for the primary measurement display you will see the secondary measurement display during the heart rate measurement by using the Polar Heart Touch gt Polar Glossary For more details see Functions during the heart rate measurement Checking the secondary measurement displays Choose from the following two alternatives to continue 1 To turn the interval function ON or OFF press SET START STOP The uppermost block of the graphic bar is flashing gt Continue from Setting the Interval function 2 To return to the Time of day display press SELECT twice 23 24 START THE HEART RATE MEASUREMENT Wear the transmitter and receiver as described in Getting started Make sure that the Polar Coach successfully establishes a heart rate code to avoid interference during measurement Keep the receiver within 3 feet 1 metre of the Polar Coded Transmitter you are wearing Check that you are not near other people with heart rate monitors and that there are not high voltage power lines televisions mobile phones cars motor driven exercise equipment electric railways bus lines etc near you during the code sea
50. raining information PRETEEN CES neperi ea ennses dense hesitates has aada aaa aa aeaii OSVIT aE rer Pern tT eee rCPCR TTT CPR E TRE eee eee ee eT Setting the 12h 24h time mode ce eeeceeeeeeeeeeeeneeceeeeeeeeeeeeeeeeeeteneeeneees Setting the alan nosies i p aE iiaia 10 Turning the button sound on or Off ssssssssssersrsinnsrsinrnrsrnrnrnsrsinennrsrne 13 Setting the dates mae aeiae e e iaren ee NEPE EKTE E E eia Setting the heart rate limits Setting the heart rate measurement features Setting the interval function 2 0 ee eeceeeesereeeeeeeeeeeeeeeeseeeeeeeteeetenetenenereeee Setting the primary measurement display Setting the recovery FUNCTION ee eee cece tees terre rete teeeeeeeeee Setting the time of day Setting the timers Setting the watch Start the heart rate measurement eeeeeeeeceeeeeeeeeeeeeeeeeeeeeeeeteaeteneeeneees Technical specifications Warranty 61
51. rch Begin with the display showing Time of day Press SELECT to enter the MEASURE mode According to your settings the display will look as follows Int OFF Int ON Heart rate measurement mode Interval training mode fi symbol in the display The wrist receiver searches for the coded transmission for a maximum of 20 seconds Heart rate measurement commences and the heart symbol inside the frame starts flashing Your heart rate reading in beats per minute appears in the display If the code search was not successful the frame around the heart symbol will disappear after 20 seconds Go back to step 2 to repeat the code search If you still do not succeed in code searching but your heart rate is displayed and the heart symbol without a frame is flashing you can start exercising but your wrist receiver may pick up interference from other heart rate monitors 5 Start the stopwatch by pressing SET START STOP Stopwatch starts running and you hear a long beep Automatic heart rate recording begins Display is illuminated for a few seconds 6 You can now start exercising with your heart rate monitor If you started to exercise in the heart rate measurement mode gt Functions during the heart rate measurement mode If you started to exercise in the interval training mode gt Functions during the interval training mode display wear the transmitter and receiver as described in Getting Quick start for heart rate
52. rcise session backlight water resistant to 20 metres Freely programmable interval training functions ability to set 99 intervals 28 are recorded the use of lap functions during warm up reduces the amount countdown timer three target zones recovery calculation Recording functions maximum and average heart rate for the complete exercise session date and starting time of the exercise session number of laps and the total time of the exercise session time spent above within and below each target zone last recovery value time or heart rate based lap and split times with average and ending heart rates ability to recall the recorded information on the Polar Coach wrist receiver display Data download automatic and dynamic recording of average heart rate on sampling rate 60 samples 30 s 1 min 2 min 4 min and 8 min max 8 hours PC Coach Light software required e ability to download recorded training information onto a computer for detailed analysis by SonicLink PC Coach Light software required e also interfaceable to Polar Training Advisor software Version 1 1 onwards and Polar Precision Performance software Version 2 1 onwards via Polar Interface unit Other e shortcuts for advanced users PARTS The Polar Coach Heart Rate Monitor consists of three parts 1 Polar Coded Transmitter Grooved electrode areas D 2 Elastic strap 3 Polar Coach wrist receiver GETTING STARTED 1 Atta
53. rsonal fitness goals rz During heart rate measurement the TZ symbol with a block next to it indicates that you are exercising within the Target Zone In File mode this indicates the time spent within the Target Zone a TZ During heart rate measurement the TZ symbol with a upper block flashing indicates that the heart rate is above the Target Zone In File mode this indicates the time spent above the Target Zone zE During heart rate measurement indicates that the heart rate is below the Target Zone In File mode this indicates the time spent below the Target Zone Upper limit The upper heart rate limit for the target zone 53 TECHNICAL SPECIFICATIONS The Polar Heart Rate Monitor is designed to indicate the level of physiological strain and intensity in sports and exercise No other use is intended or implied The heart rate is displayed as number of beats per minute bpm POLAR CODED TRANSMITTER Battery type Built in Lithium Cell Battery life Average 2500 hours of use Operating temperature 14 F to 122 F 10 C to 50 C POLAR COACH WRIST RECEIVER Battery type CR 2032 Battery life Average 1 year 1h day 7 days week Operating temperature 14 F to 122 F 10 C to 50 C Water resistance to 20 metres Accuracy of heart rate 1 or 1 beats per minute measurement whichever is larger definition applies to steady state conditions DEFAULT SETTINGS SETTING LIMITS Alarm OFF Chrono 99h 59min 59sec
54. te Monitor still does not work with the exercise equipment this piece of equipment may be too noisy electrically for wireless heart rate measurement MINIMISING POSSIBLE RISKS IN EXERCISING WITH A HEART RATE MONITOR Exercise may include some risk especially for those who have been sedentary To minimize possible risks consider the following advice Before beginning a regular exercise program consult your doctor e if you are over 35 years of age and have not been following a regular exercise program during the past 5 years e if you smoke e if you have high blood pressure e if you have high blood cholesterol e if you have any signs or symptoms of any disease if you are recovering from a serious illness or a medical treatment e g surgery e if you use a pacemaker or another implanted electronic device Note also that in addition to exercise intensity the heart rate can be affected by amongst others heart circulation particularly high blood pressure and asthma and other breathing medications as well as some energy drinks alcohol and nicotine It is important to be sensitive to your body s reactions during the exercise If you feel unexpected pain or tiredness regarding your exercise intensity level it is recommended to stop the exercise or continue at a lighter intensity Notice to persons with pacemakers Persons who have a pacemaker use the Polar Heart Rate Monitor at their own risk Before starting use we always recomme
55. to avoid damage 2 Include all parts of the Polar Heart Rate Monitor A full periodic check will be done on the whole product 3 Include proof of purchase a receipt or its photocopy if the product is under warranty 4 Include a detailed description of the problem Use the return sheet of the Customer Service Card 5 Include your name return address and daytime telephone number 6 Ship postage prepaid to your dealer or distributor For contact details see the Customer Service Card POLAR SERVICE PROCEDURE It is recommended that any service be carried out by an authorised Polar service personnel Our standard test and check procedures will be performed on all Polar Heart Rate Monitors The tests include the following elements POLAR CODED TRANSMITTER 1 Visual inspection 2 Check of the transmission range 3 Check of electrode conductivity 4 Wash and clean if necessary POLAR WRIST RECEIVER Visual inspection Check of battery voltage Check and cleaning of case contacts Re assembly including seal renewal if necessary Water resistance test Operational test DOL Pe CON J Water resistance cannot be guaranteed after unauthorised service PC COACH LIGHT SOFTWARE SUPPORT See PC Coach Light software manual or contact your local distributor of PC Coach Light software or Biometrics Inc 637 S Broadway Suite B 156 Boulder CO 80303 USA Phone 1 303 442 1818 Fax 1 303 494 9722 www pccoach com
56. y of the Polar Coach until the next time you start the stopwatch You can recall your exercise session in the FILE mode i If you are in the Time of day display press SELECT twice i FILE is flashing in the uppermost row of the display The front pages of the recorded file alternate on the display Display 1 Date Starting time Maximum heart rate of total exercise MAX Display 2 The number of the last LAP Total exercise time Average heart rate of total exercise AVG ih Display 3 The number of the intervals Total duration of the intervals Average heart rate of the intervals AVG Display 3 will be shown only if the exercise session was done in the interval training mode By pressing STORE LAP RECOVERY you can see the following training information on the display LIM1 Settings for Target Zone 1 LIM2 Settings for Target Zone 2 LIM3 Settings for Target Zone 3 728 LIM1 Exercising time above the Target Zone 1 1z LIM1 Exercising time within the Target Zone 1 78 LIM1 Exercising time below the Target Zone 1 You will see the same information for LIM2 and LIM3 Continue recalling according to your training mode Int OFF Int ON Exercise session information in the heart rate measurement mode Int OFF Recovery calculation info according to your setting Recovery time Time it took to reach the preset heart rate reading Preset heart rate reading
57. your selection If you accidentally pass the digit you wanted to select press and hold SET START STOP to restart from 00 In the heart rate measurement mode the recovery calculation can be carried out only once at the end of the exercise by pressing o STORE LAP RECOVERY In the interval training mode the recovery calculation will be carried out automatically at the end of each interval Choose from the following two alternatives to continue 1 To set the primary measurement display press SET START STOP The bottom block of the graphic bar is flashing Chrono alternatively TIME or LAP is flashing gt Continue from Setting the primary measurement display 2 To return to the Time of day display press SELECT twice Se G e SETTING THE PRIMARY MEASUREMENT DISPLAY If you are in the Time of day display press SELECT three times 7 Int is displayed measurement display Chrono alternatively TIME or LAP is flashing l l l Press SET START STOP until you enter the mode for setting the primary l l l 00 00 0 alternatively time of day is displayed l 1 Press SIGNAL LIGHT to select the desired primary measurement display The alternative you choose will be displayed in the middle row during the heart rate measurement CHOOSE FROM THESE ALTERNATIVES CHRONO 00 00 0 displays the total exercise time You will see lap time in the upper row of the display during the measurement TIME displays the time of day fo

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