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Polar CS400 Heart Rate Monitor User Manual

1. ccceeee 23 Analyzing training in software 16 Backlund 5 Battery TOW scutsicationscioadarndsasancntals 44 Battery replacement 0 eceees 40 Bike symbol cccceceeee eens 10 13 Cadence On Off cccceeeeeeeees 26 Calorie expenditure ceee eee 16 Care instructions cceceeeee seen 39 Create exercises ococococococococonononono 7 Customizing display o ococcccccoc 30 Cycling computer buttons 5 Data transfer ocococccccccococoncnnononos 16 Date settings ocococcccocccococoncnnnnnnos 30 Deleting a file 000ctanactaccoacricia 23 Event Countdown ceceeeeeeeeaees 29 Exercise Settings cceceeeeeees 7 8 Eines tes orita 33 Fitness test trend occccccccccccncnnnno 35 Frequently asked questions 44 Guarantee oocccccccnccononncononnnnno 40 45 Heart rate ZONES occcccccconoccnnnnononno 8 HRe iba 27 38 max FIR is A AO 34 max Rie titanes 27 38 sit Illuminate the display o o 15 Interval training cccceceeeeeee ee es 7 KevlOck cui ati 28 Language settings oooocococonononono 28 Lap Storing ooocccccccococcncncnnonononos 14 Manual limits ooocccccccocccncococonoso 8 Night Mode casita dan 15 OWNINdEX sine cede cede oie 33 OWNZONE desidia 37 Pause an exercise ccccec cece ee eees 15 PHASES ars adan 32 Polar ProTrainer 5 oooomoco 16 30 Precautions std te
2. Decline Maximum decline in Maximum decline in degrees Altitude Maximum altitude Minimum altitude Average altitude Ascent Descent Ascended meters feet Descended meters feet Temperature Maximum C degrees Minimum C degrees Average C degrees Odometer Bike 1 or 2 Kilometers Press OK and scroll UP or DOWN to view time spent in each sport zone Here the variation of your sessions is presented in graphical format Press Back to return to the Sport zones information view 19 Polar CS400 User Manual 20 d Phases Select File gt Exercise log gt Phases The Phases menu is displayed only if the exercise is created with the Polar ProTrainer 5 software and includes phases Ride 1 Time in phases MLIN Urcu In the Sport zones information view press DOWN to view Phases information Each phase can be viewed separately Scroll data of an individual phase by pressing OK Compare phases by pressing UP or DOWN Phase name P11 Time Split time 00 15 00 0 nn nn Duration of current phase UU IJ uu m On Pil Heart rate in beats per minute bpm alternating with a percentage of rien e maximum heart rate HR PA AUG ud Maximum heart rate On my Average heart rate P11 Increased HR Recovery HR HR differ Increas HR HR differ 25 The difference between heart rate at the beginning and end of the phase w 4J Current heart rate in
3. Wear the Transmitter For further information see Wear the Transmitter Enter User Information Select Settings gt User To carry out the Polar Fitness Test enter your personal user information if you entered the personal user information before there is no need to do this again and long term physical activity level in the User settings SetHR_ p On max If you want to obtain your predicted maximum heart rate value turn HR ax on Select Test gt Fitness gt HR max p gt On Performing the Test Select Test gt Fitness gt Start gt Fitness Test Lie Down The fitness test begins in five seconds Arrows indicate that the test is ongoing Stay relaxed and limit body movements and communication with other people If you have not set your long term physical activity level in User Settings Set your personal activity level is displayed Select Top High Moderate or Low For further information on activity levels see User Settings If your cycling computer does not receive your heart rate at the beginning or during the test the test fails and Test failed check WearLink is displayed Check that the 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 To display your Predicted maximum heart rate value pr
4. You can lock unlock sport zone by pressing and holding the LAP button during your ride Bike Settings Select Settings gt Bike You can set three bike preferences for the cycling computer Prepare the settings for the bikes and when you start training select bike 1 or 2 Bike 1 is set as a default 25 Polar CS400 User Manual 26 Settins lt T Features Bike Select Settings gt Bike gt Bike 1 Bike 2 or Other Bike 2 and Bike 3 can be turned on or off Select Other to deactivate speed and cadence sensors and to measure heart rate altitude and temperature data only Wheel Size Select Bike gt Bike 1 gt Wheel Wheel size settings are a prerequisite for correct cycling information For more information on measuring the wheel size see Measuring Wheel Size Autostart On Off Select Settings gt Bike gt Bike1 gt Autostrt The Autostart function starts or stops automatically the exercise recording when you start or stop cycling The Autostart function requires Polar Speed Sensor Arrival time Select Settings gt Bike gt Bike 1 gt Arr time Set the distance you are going to ride and the cycling computer will calculate and display the estimated time of arrival based on cycling speed Install the Polar Speed Sensor on your bike to measure speed and distance For further information on installing the speed sensor consult Polar Speed Sensor user manual e Select by pressing OK On Off e Select On Off t
5. Your age predicted HR value is used as a default Set your HR it value if you have determined it according to the instructions For instructions see Heart Rate Value in a Sitting Position in Background Information Maximal Oxygen Intake VO max VO nax is your body s maximum capacity for oxygen consumption during maximum exertion The most accurate way of determining VO au is to perform a maximal stress test in a laboratory If you know your exact clinically tested VO ax set the value in the cycling computer Otherwise measure a comparable value OwnIndex by taking the Polar Fitness Test For further information see Polar Fitness Test If changes are made to the user settings User settings updated is displayed You can enter and edit user settings by using the Polar ProTrainer 5 software For further information consult software help General Settings Settings User General 27 Polar CS400 User Manual 28 Sound Select Settings gt General gt Sound Volume Select Settings gt General gt Sound gt Volume gt On Off Volume settings control button sounds and activity sounds during exercise This does not affect the watch or target zone alarms TZ Alarm TZ Alarm Target Zone Alarm You can set the TZ Alarm On Off Select Settings gt General gt Sound gt TZ Alarm gt On Off If the target zone alarm is deactivated the heart rate reading will flash when you are outside the target zone Keyl
6. 90 100 less than 5 Benefits Maximal or near maximal effort minutes for breathing and muscles 171 190 bpm Feels like Very exhausting for breathing and muscles Recommended for Very experienced and fit cyclists Short intervals only usually final preparation for short riding events HARD m 80 90 2 20 Benefits Increased ability to sustain minutes high speed endurance 152 171 bpm Feels like Muscular fatigue and heavy breathing Recommended for Experienced cyclists for all year round training varying length Becomes more important during pre competition season MODERATE PA 70 80 10 60 Benefits Enhances general training minutes pace makes moderate intensity efforts 133 152 bpm easier and improves efficiency Feels like Riding in at good pace with constantly high cadence Recommended for Cyclists progressing towards events or looking for performance gains Polar CS400 User Manual 37 Intensity of Target zone HR bpm Example Training benefit max durations LIGHT 60 70 60 300 Benefits Improves general base fitness minutes improves recovery and boosts 114 133 bpm metabolism Feels like Comfortable and easy low muscle and cardiovascular load Recommended for Everybody for long training sessions during base training periods and for recovery exercises during competition season VERY LIGHT 50 60 20 60 Benefits Helps to warm up and cool minutes down and assists recov
7. alternating with its time The last lap is never shown as the best lap even if it is the fastest lap If you are in a cycling event and wish to include your last lap press OK on the finishing line instead of STOP You can then stop recording after the finishing line Scroll lap information by pressing OK Compare information on different laps by pressing UP or DOWN For easy view of lap information transfer the exercise file to the Polar ProTrainer 5 software and analyze the exercise in the Curve view Time Lar 2 Time Split time Lap time Heart rate in beats per minute bpm alternating with percentage of maximum heart rate HR Maximum heart rate Average heart rate End heart rate of lap Speed min km Lar 2 Sreed km h A 30 00 us af Average speed 4 2 End speed of lap o cH Press and hold LIGHT to switch speed Distance Lap distance 21 Polar CS400 User Manual Cadence Maximum Average cadence of the lap A Lar 2 Incline Incline 14 Incline in Incline in degrees Lar 2 Altitude Altitude Ascent Altitude Altitude Altitude Descent Altitude Temperature Temperature a Press BACK to return to Laps information view Optional sensor required Weekly Summary Select File gt Weekly In Weekly summary you can view the accumulated data on 16 weeks of exercise The bar on the far right named This week displays exercise summary for the current week T
8. bike date is recorded Bike number p The number on right bottom corner indicates which bike is in use during this exercise Key lock on x0 Indicates that the key lock is on Rec symbol Displayed in the exercise mode when stopwatch time is running and the recordings are on The symbol is blinking when memory is low Interval icon oh Indicates that Interval exercise is chosen Countd Timer E Countdown timer Lap number and time we Lap number and lap time Lap distance A gt gt This will show the distance of the current lap If you record a lap time by pressing OK it will also reset the Trip distance This will be done automatically if the Autolap function is ON Stopwatch Total duration of the exercise so far Heart rate y Current heart rate Heart rate AUG Average heart rate Calories od Ad Expended calories in kcal or Cal Distance ie Distance cycled Trip AE Distance between points A and B This distance is reset every time OK button is pressed Pressing OK will also reset the Lap distance This will be done automatically if the Autolap function is ON Polar CS400 User Manual 14 Text on the display Symbol Explanation Arrival time i Estimated time of arrival Ascent at Ascended meters feet Inclinometer l f Uphill downhill steepness in percentages and grades Estimates in numerical form how
9. computer is no further than 1 m 3 ft from the transmitter e Make sure the transmitter belt has not loosened during exercise e Make sure the textile electrodes in the sports apparel fit snugly e Make sure that the electrodes of the transmitter sports apparel are moistened e Make sure the transmitter sports apparel is clean e Make sure that there is no other heart rate transmitter within 1 m 3 ft e Strong electromagnetic signals can cause erratic readings For further information see Precautions e If the erratic heart rate reading continues despite moving away from the source of disturbance slow down your speed and check your pulse manually If you feel it corresponds to the high reading on the display you may be experiencing cardiac arrhythmia Most cases of arrhythmia are not serious but consult your doctor nevertheless e A cardiac event may have altered your ECG waveform In this case consult your physician Polar CS400 User Manual 45 Check WearLink is displayed and your cycling computer cannot find your heart rate signal Make sure the cycling computer is no further than 1 m 3 ft from the transmitter e Make sure the transmitter belt has not loosened during exercise e Make sure the textile electrodes in sports apparel fit snugly e Make sure that the electrodes of the transmitter sports apparel are moistened Make sure the transmitter electrodes in the sports apparel are clean and undamaged e lfthe heart
10. e A Manet ade land by dead AA dd 14 Zoom DS 15 Illuminate the Display Night mode ON ccceeceeceeceeeeeee eee eee eee eee eee eee eee eeaeeeeeaeeaeeaeegeeaes 15 View Settines Menlicataaa aa abi a ii sas 15 Pause Exercise id dia paa 15 Stop EXOrCISO iii ai 16 6 AFTER TRAINING aaea a rema a a a aa a ivedivccciestiectuesscescaveteeitueieedsivevesestevsieestaeetes 16 Analyze Exercise Results uitio ise AEEA 16 Exercise E A E TA AAE E E EES A 16 Weekly Summary A e A a E A A a i 22 A cot ea e aaa awed vadanbhoatqud a a eaa aaa oo e a Aa a EENAA 23 Delete Files it A A meen tates ber EE aE RAA a 23 a E TE E T E ea di 23 EXOrCIS NOS e a aE 23 Feature Settings cocoa ainia 23 AI Sa AS AAA nt ade dad AP EA Pee ALA A E 23 Recording Rat s cnica lada dd al 24 Automatic Lap Record 25 Using the HeartTouch Function CS400 cococcccnnnnonenenenenonoconnnonononononnnnnnnnnnnnnnnnnnnananos 25 Heart Rate Mi Ad dada 25 POE ZONE A E AS A A A ta 25 Bike Setting Sui dao dan ads 25 Wheel Size at A A a Da 26 Autostart Ona 26 ATtIVA aS acs tad a A A a TTE 26 Speed On OFF irena nn eee dn ead SEE 26 Cadencia 26 User Settings doi iii edad 27 Heart Rate HRMAaX HRS A A A E AA A E 27 Maximal Oxygen Intake VO2MAX ccccececeeeee a a a e a ae Aa a aaa ae a 27 General Settings icon rica is EEA Da eassacieceven 27 SOUNG Siea a A oaa a od 28 Polar CS400 User Manual TZ Alarm Target Zone Alida E A EC 28 KeVlOCK 0 A A A a a A 28 DNS N E N A ata
11. rate and matches sport zone 3 you can press and hold LAP to lock your heart rate into this zone Sport zone3 Locked 70 79 is displayed An alarm sounds if you are below or above the sport zone if the target zone alarm function is on Unlock the sport zone by pressing and holding OK again Sport zone3 Unlocked is displayed Zoom the Display A Heart rate vl vil ll STOP LAF 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 button again Illuminate the Display Night mode on To illuminate your display press LIGHT during the exercise Night mode is turned on and the display illuminates automatically when any button is pressed or exercise phase is changed View Settings Menu Press and hold LIGHT gt Settings The Settings menu is displayed when pressing and holding LIGHT In the settings menu you can change certain settings without pausing the exercise recording The contents of this menu vary according to the exercise type For further information see 7 Settings e Prev phase View summary information of the previous phase or repetition displayed when you have created an exercise with phases with the Polar ProTrainer 5 software e Keylock Lock unlock buttons to prevent accidental button presses e Autoscr Select the Auto scroll On Off and displays will scroll during the exercise e TZ Alarm Turn target zone alarm sound on
12. 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 e 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 Speed is displayed For further information consult Speed Sensor user manual the altitude keeps changing even if am not moving The cycling computer converts measured air pressure into an altitude reading This is why changes in the weather may cause changes in altitude readings the altitude readings are inaccurate Your altimeter may show faulty altitude if it is exposed to external interference like strong wind or air conditioning In this case try to calibrate the altimeter If the readings are constantly inaccurate dirt may be blocking the air pressure channels In this case send the cycling computer to a Polar Service Center Memory low is displayed Memory low is displayed when there is approximately one hour of memory space left Once the memory has been depleted Memory full is displayed To free memory space transfer exercise data to Polar ProTrainer 5 software and delete from the cycling computer memory Limited Polar International Guarantee e This limited Po
13. 7 Maximum Heatt Rate iii a aa 38 Heart Rate Value in a Sitting Position oococococcncccoccccncncncncncncncnnnnnncnnonnnononnnnnnananananananano 38 Heart Rate RESENO occ acne ra cases ds petcanc esas ce celtenvaccndes sedan a aa aE a ce e anaa ad aTa 38 Heart Rate Variability cios ii stadt eels 39 Polar Article LID Y cr rin ias dar cia dad caia 39 11 CUSTOMER SERVICE INFORMATION oococcococcocococcoconcncnncoconencnnnnrnrnnrnrnnrnrnnrnrnrnnrnrnararnanns 39 Care and MaintenanC ses sccicccccectsccceviccescuveccvievecieccsteceseassveucescureceuseveddescedesdscsscviveesdieeies 39 Caring of Your Product sac e eek ae cat teats ella tamne has 39 A dan ate siete Mision Gv natetaa ete bo Abe aden E T E E EE Surnneemce ties 40 Changing Batteries ns as ti il co taba adi dota da 40 Changing Cycling Computer Battery o ococccccocococococococonoconononnnnnnonononennnnnnnnnnnonnnonononns 40 AAA TT 41 Interference During Exercise tas a a ias 41 Minimizing Risks When ExerciSiN8 oooccocccoccnconcccocononcononnncononancnnnncnronnnanonnnanrrnonaninnnnss 42 Technical Specifications cata aa ase oie ee tenes eet aE eee tet a 42 Frequently ASKGd Q estions coccion iii nd idad ads 44 Limited Polar International Guarantee o oooococcocccnoconnnconnnconencnncnrnrnnrnrnnrnrnnnnrnnrnrnrnnrnrnaranns 45 E A AAA AN 46 Polar CS400 User Manual 1 INTRODUCTION Congratulations You have purchased a complete training system to tailor fit your tra
14. Centers In the USA and Canada sealing rings are available at authorized Polar Service Centers only Keep batteries away from children If swallowed contact a doctor immediately Batteries should be properly disposed of according to local regulations Speed and Cadence Sensors Battery Contact your authorized Polar Service Center for replacement speed and cadence sensors The Service will test the sensor after replacing the battery 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 some motor driven exercise equipment cellular phones or at electric security gates To avoid erratic readings move away from possible sources of disturbance 41 Polar CS400 User Manual 42 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 cycling computer around until you find an area in which it displays no stray reading or does not flash the heart symbol Interference is often strongest directly in front of the display panel of the equipment while the left or right side of the display is re
15. Lap Recording Set the automatic lap recording Select Settings gt Features gt A Lap gt On gt set the lap distance The cycling computer will automatically record laps Choose Off to deactivate Using the HeartTouch Function CS400 Setting the HeartTouch Function Select Settings gt Features gt HeartTouch HeartTouch enables you to view information during training without pressing buttons By bringing the cycling computer near the transmitter your target heart rate zone will appear on the display It is not recommended to use the HeartTouch function when the Polar CS400 Cycling Computer is attached to the bike Options for the HeartTouch function include e Show limits e Take lap e Change view e Light e Off Heart Rate View Choose a format to view your heart rate Select Settings gt Features gt HR view gt HR HR Sport Zones Define Polar Sport Zones in the cycling computer Select Settings gt Features gt Sport zones gt Sport zone low limit Set the lower limit of sport zone 1 by pressing UP or DOWN Then press OK Set the lower limits of each sport zone in the same way When setting the lower limit the upper limit of the previous zone is set automatically Press and hold LIGHT to switch between sport zone views HR percentage of maximum heart rate or BPM beats per minute You can change settings easily by using the Polar ProTrainer 5 software For further information consult software help
16. 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 bl 45 49 lt 25 25 29 30 34 35 39 40 43 44 48 gt 48 50 54 lt 24 24 27 28 32 33 36 37 41 42 46 gt 46 55 59 lt 22 22 26 27 30 31 34 35 39 40 43 gt 43 60 65 lt 21 21 24 25 28 29 32 33 36 37 40 gt 40 Women Age Years Very low Low Fair Moderate Good Very good Elite 20 24 lt 27 27 31 32 36 37 41 42 46 47 51 gt 51 25 29 lt 26 26 30 31 35 36 40 41 44 45 49 gt 49 30 34 lt 25 25 29 30 33 34 37 38 42 43 46 gt 46 35 39 lt 24 24 27 28 31 32 35 36 40 41 44 gt 44 40 44 lt 22 22 25 26 29 30 33 34 37 38 41 gt 41 45 49 lt 21 21 23 24 27 28 31 32 35 36 38 gt 38 50 54 lt 19 19 22 23 25 26 29 30 32 33 36 gt 36 55 59 lt 18 18 20 21 23 24 27 28 30 31 33 gt 33 60 65 lt 16 16 18 19 21 22 24 25 27 28 30 gt 30 The classification is based on a literature review of 62 studies where MO nax 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 Polar CS400 User Manual 36 Select Test gt Fitness gt Trend See
17. P or DOWN and select with OK The contents of the lap menu depend on your exercise e End Phase End current phase and move to the next phase in the exercise e Jump to Move to any other phase in your exercise To view exercise results Select File gt Exercise log After completing a programmed exercise your training data will be saved under File For further information see Analyze Exercise Results 9 TESTS Polar Fitness TestTM Select Test gt Fitness Test Fitness Ortimizer The Polar Fitness TestTM s an easy safe and quick way to measure your aerobic cardiovascular fitness at rest The result Polar OwnIndex is comparable to maximal oxygen uptake VO nag 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 Ownlndex 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 p
18. POLAR Polar CS400 LISTEN TO YOUR BODY User Manual Polar CS400 User Manual Contents 1 INTRODUCTION A A O 4 2 CYCLING COMPUTER COMPONENTS oococcccoccccoccccocononconcoconcncnnrncnnnnrnrnnrnrnnrnrnnrnrnnnnrnrnnrarnnnos 4 3 GETTING S TARTED oi a cds 5 Measuring Wheel Size iii aaa 5 Basic SINO cc n cavevevored olade sts seevovecetee cvoneeeces a aniio da Eka iiae anada 5 ARS e AAA PP O 7 4 PREPARE FOR TRAINING naira aaa a a aaa A a ar aaa EA aa E Eaa ENa Eaa Eiaeai 7 Plan your training ct A AAA Mint A 7 A rnr a ee A hatha tcea ae ural taut anne O a a e eee Me Mera waa on hail 7 Create New Exercises With Your Cycling Computer ocococccccccccococonononnnnonononnnnnonononenenenanonons 8 Create New Exercises with Polar ProTrainer 5 ccccceececeeeeeeeeeeeeaeeeeeeeeeeeeeeeeeeeaeeeeees 10 5 TRAINING citecssidicecsececseadsatccescascecedsacudeceissecccatsedsreaastesceaandscarsdegccdenteat dbensssuseedveascacetes 10 Wear the Transmitter ies iii dd a 10 Start Tramin A Ae eee 10 Information On the Display ccdsecc wceseccess acicate cae aa dada aea aa raai dai aa ek E Daad eda iaai aeri 11 Graph Vie Wank aa ee di an iaa 12 Symbols on the DiSplaY icoocoocoooniccccociccaccoiacacccrrncccnin cada kanai aa inaina ainda adria 13 Button Functions During Exercise ooococccccccccoconococococonononnnnacacanannnnnnnnnnnncnrnrncnrornrnnnnnananasa 14 SA acted has oiaade a a a a NA E aaea E aaa deus ved ol anes sede 14 Lock a ZOMG iii
19. Plan and create more versatile exercises and transfer them to your cycling computer by using the Polar ProTrainer 5 training software For more information on how to transfer the exercises see 8 Training Program Select Settings gt Exercise Exercise Features Settins lt j The Exercises menu shows a list of exercises Polar CS400 User Manual Navigate through the options with UP or DOWN Free Basic Exercises e Free Free exercise with no settings e Basic Training with moderate intensity Duration around 45 min e OwnZone OwnZone based exercise with moderate intensity The cycling computer is able to automatically determine your individual aerobic cardiovascular heart rate zone during warm up This is called OwnZone Suggested duration 45 minutes For further information see For additional background information see OwnZone Training e Interval Interval training starts with a 15 minute warm up followed by a 5 km interval work phase and a 5 minute recovery period repeated 3 times The session ends with a 15 minute cool down e Add new Create and save your own exercise Store a total of 10 exercises 1 Free exercise in your cycling computer Select the desired exercise Free Basic OwnZone Interval or Add new and press OK the following options are displayed e Select the exercise as a default exercise Basic Select View The next time you train your cycling computer wi
20. S400 User Manual Accuracy of heart rate monitor Heart rate measuring range Current speed display range Altitude display range Ascent resolution Cycling computer limit values Maximum files Maximum time Maximum laps Total distance Total duration Total calories Total exercise count Total ascent Transmitter Battery life of WearLink 31 transmitter Battery type Battery sealing ring Operating temperature Connector material Strap material 1 or 1 bpm whichever larger Definition applies to stable conditions 15 240 0 127 km h or 0 75 mph 550 m 9000 m 1800 ft 29500 ft 5m 20ft 99 99 h 59 min 59 s 99 999 999 km 621370 mi 9999h 59min 59s 999 999 kcal 9999 304795 m 999980 ft Average 2 years 1h day 7days 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 Polar WebLink using IrDA Communication Polar ProTrainer 5 System Requirements PC Windows 2000 XP 32bit IrDA compatible port an external IrDA device or an internal IR port Additionally for the software your PC must have a Pentium 11200 MHz processor or faster SVGA or higher resolution monitor 50 MB hard disk space and a CD ROM drive The Polar cycling computer displays your performance indicators It indicates the level of physiological strain and intensity during exercise lt a
21. Select alarm sound Silent Beep Normal Repeat Select reminder to repeat Once Hourly Daily Weekly Monthly Yearly Exercise Select an exercise to link to the reminder When the reminder goes off the cycling 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 cycling computer To see active reminders and modify them Select Settings gt Watch gt Reminders Select a reminder to view edit rename or delete Event To set an event countdown in the cycling computer Select Settings gt Watch gt Event Event day dd day mm month Rename To rename the event select letters with UP or DOWN and accept with OK To modify the event countdown Select Settings gt Watch gt Event You can view the event countdown set a new date rename or delete it In time mode hide or view the event countdown again by pressing and holding UP Alarm Set an alarm on your cycling computer Select Settings gt Watch gt Alarm gt Off Once Mon Fri Daily You can set the alarm to go off either once Once everyday between Monday and Friday Mon Fri daily Daily or you can set if Off The alarm sounds in all modes except in exercise mode and will do so for a minute unless you press STOP The watch alarm also functions in sleep mode and even
22. ak performance When cycling in a certain sport zone the mid section of the zone is a good target but don t keep your heart rate at that exact point all the time Training intensity recovery level environmental and other such factors will all contribute to heart rate responses It is therefore important to pay attention to subjective feelings of tiredness and to adjust the training program accordingly A simple way of making use of the sport zones is making your target heart rate zones For further instructions see Plan your training After the session is over exercise duration in the sport zone is displayed Access the Weekly display for the sport zones you have been exercising in and the time spent exercising in one The Polar ProTrainer 5 software offers up to 10 sport zones to better serve your training needs and heart rate reserve OwnZone Training Your cycling computer automatically determines an individual and safe exercise intensity zone your OwnZone The unique Polar OwnZone defines your personal training zone for aerobic training The function guides you through your warm up and takes your present physical and mental condition into account For most adults OwnZone corresponds to 65 85 of maximum heart rate OwnZone can be determined in 1 5 minutes during a warm up period by cycling walking jogging or doing some other sport The idea is to start exercising slowly at a light intensity and to gradually increase intensity an
23. all exertion during exercise Press Back to return to the basic information view Additional Basic Information To add your own exercise information or delete the exercise from File press and hold LIGHT in basic information view Select File gt OK gt Exercise log gt OK gt Basic gt OK press and hold LIGHT gt Add info gt OK e Rank Grade your exercise Feeling Evaluate your subjective feeling during the exercise e Temperat Set the temperature with UP or DOWN e Distance Set the distance for Bike 1 Bike 2 or Other If you change the distance it will effect also on the Totals distance b Bike information Select File gt Exercise log gt Bike information Bike 7 information i Bike 1 x n j u On Press OK and scroll UP and DOWN to view the bike information Speed Speed km h Max 532 Maximum speed Rus 29 2 KM oh 2 Average speed 3 E Distance Cadence Cadence Max 108 Aus 86 Maximum cadence ES 45 Average cadence Polar CS400 User Manual A era kcal km p l A Incline Max er T s Max Col 3 Max Max A Decline 7 od 6 i 3 A Altitude 7 Max 1460 Min 52m pp Temperature Max 24 Min 2l C _ a Bike 1 Odometer 319 5 km c Sport Zones Select File gt Exercise log gt Basic gt OK Srort a Calories per kilometer Incline Maximum incline in Maximum incline in degrees
24. ase 41 Predicted maximum heart rate 34 Programmed exercise 4 30 32 Recalling training information 16 Recording rate settings 24 Reminder tada odias 28 Reset the cycling computer 44 Reset totals file oooooococccccccconn co 23 Return to time mode ooococccccconoc 7 RR recording ococococccccccoconononnnnnnos 24 Selecting exercise type cceeee 7 SOUNA anita oct R te dsladda 28 Speed limits oooccocccccncncncncnonenenos 8 Speed on Off eiie ea ii 26 Start exercise recording 606 10 Start measuring heart rate 10 Stop exercise recording c 0 0es 16 Timer setting ccceceseeeeeeeeeeeeeees 8 Time Setting o ococcncncncncncnononenenes 29 Time Zone ns 30 MES tacita ta cade 30 TotalS noria adas cae 23 Transmitter iiaeo nrinn a ne oiei 10 Units setting oooocccoccccccnccnononononos 28 O E ea eeaeetiattss 27 33 2max A Sete dhs 28 Water resistance 0ceceeeeeeeee ees 43 Zoom the display cccceceeeeeees 15 47
25. aximal 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 cycle 2 4 hours 40 120 km 25 75 miles per week or spend that time in comparable physical activity e Moderate You participate regularly in recreational sports e g you cycle 1 2 2 hours 15 40 km 3 25 miles per week or spend that time in comparable physical activity or your work requires modest physical activity e Low You do not participate regularly in recreational sport or heavy physical activity e g you exercise hard enough to cause heavy breathing or perspiration only occasionally In the cycling computer these values are used to calculate your energy expenditure Heart Rate HR__ HR max sit HR ax Maximum heart rate Your age predicted HR a value 220 age is used as a default Set your AR aax manually if your maximum heart rate has been determined in a lab if you have performed the Fitness test with the Polar CS400 cycling computer or if you have tested your maximum heart rate in the field yourself HR it Heart rate value in a sitting position
26. beats per minute bpm alternating with a gt ma percentage of your maximum heart rate HR Increased HR If heart rate was lower in the beginning of the phase than it was at the end the cycling computer will show the difference in heart rate heart rate at the end minus heart rate in the beginning During the working phase the cycling computer will show the increased heart rate value Recovery HR If the heart rate was higher in the beginning of the phase than it was at the end the cycling computer will show the difference in heart rate heart rate in the beginning minus heart rate at the end During the recovery phase the cycling computer will show the recovery heart rate value HR differ If the heart rate value was the same at the beginning and end of the phase the cycling computer will show an HR difference value of O Pil Speed Sreed km h Max _36 7 Maximum speed Average speed Distance Split distance Distance of current phase Polar CS400 User Manual Cadence Maximum cadence Average cadence of the current phase Press Back to return to Phases Optional sensor required e Laps Select File gt Exercise log gt Basic gt Laps In the Phases information view see Laps information by pressing DOWN Laps are shown only if more than one lap is stored in the memory Number of recorded laps Aus 00 20 17 3lars f Average lap time Besti gt Best fastest lap number
27. 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 Polar CS400 User Manual 40 water solution Dry it with a towel Never 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 Keep your cycling computer transmitter speed cadence and power sensors in a cool and dry place Do not keep them in a damp environment in non breathable material a plastic bag or a sports bag nor with conductive material a wet towel The cycling computer and the speed and cadence sensors are water resistant so you can use them in the rain To maintain the water resistance do not wash the cycling computer or the speed or cadence sensors with a pressure washer or sink them under water Do not expose to direct sunlight for ex
28. cates the lower row information The display varies depending on the sensors you have installed which features are set ON and what kind of exercise you are performing Customize the cycling computer display easily with Polar ProTrainer 5 software Polar CS400 User Manual Default Views on Your Display When Using Speed Sensor Speed Heart rate Trip distance Speed in km h Heart Rate Burned calories hour Trip distance Current heart rate Stopwatch Average heart rate Average speed Stopwatch Altitude Time of day Incline Altitude in meters Graph Heart rate graph Altitude in graph Stopwatch Total duration of the exercise so far Zonelock Countdown timer Zone pointer Current heart rate Customize the cycling computer display to show information you want to see See Personalize the Cycling Computer Display If a cadence sensor is installed you have a variety of ways to display data Graph view The graph view enables comparison in graphs of two values during exercise For example choose a graphical overview of your heart rate and speed The graph view can be customized For the upper and middle rows you can choose to view Speed Altitude or Heart rate in graphs 12 Polar CS400 User Manual 13 Symbols on the Display Text on the display Symbol Explanation be a Time of day Cycling symbol dci amp Recording mode indicates that bike 1 or 2 on and
29. ctat 28 Language tii A AAA A A A he oe ea a id 28 a la lis 28 Watch Settings oo da 28 Reminder iii ia A AA Maa ide IA A Wie A AAA 28 e 29 A E E A A Meet ah ear Sak Pe 29 MEA a E O AE aie 29 A denewaniiai ienanstuntoatat dos awa hiet rea A a A 30 Da A A A le andes ectaweaabevans 30 Personalize the Cycling Computer Display oocococococococonononnncacacacananannnnnncncnranorororonononnanara 30 Shortcut Button Quick Menu isisao ionini nainen ain aaaea aana aai aaa nakaa nr iaaa aa Soni rear 30 8 TRAINING PROGRAM ARA O 30 View Program ciini regun antea aganin a auaa Naaa aa ta 30 Perform Programmed EXercCiS cccccececececeeececeeeeeeaeaeeeeeceseenseseseseseseseseeeeeeaeaeaeaeananaess 32 Start EXErcISINg ses dineren A a a a 32 Exercise With Phases cd lada DD Tas EL 32 Views during the exercise iii AA AA DI Ada 32 F nctions DUN AS EXErciSe Sui 2 Mets A A A deed San eas ea 33 Lap Mena a idos 33 A O NO 33 Polar Fitness Tot iis 102 siccsesssieccevessccaccssavcness opccteaisiedcecartecasasstddacveadocentsaisconctsersscatsdeens 33 Before the Tetuan A A iaa 34 Performing the Tdi A is 34 A A A semehonnd whet ascent ates ele a weed aa aa ne 35 10 BACKGROUND INFORMATION oococcoccccococcoconcocononcnnoncnrnnrnrnnrnrnrnnrnrnnrnrnarnrnnrnrnrnnrnrnnrarnannns 36 Polar Sport Zones vise sc csevcccsetewvesacvewscdsseduvecscenvscccetvucessassusedsiatueaatasbWaccssbeecasessuadcscasuscss 36 QWiZOne Training oia o E cc weve A ET 3
30. d heart rate OwnZone is developed for healthy people Some health conditions may cause heart rate variability based OwnZone determination to fail These conditions include high Polar CS400 User Manual 38 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 For more information on how to determine your OwnZone see Maximum Heart Rate Maximum heart rate HR aa is the highest number of heartbeats per minute bpm during maximum physical exertion It is individual and depends on age hereditary factors and fitness level It may also vary for different types of sports HR rax is used to express exercise intensity Determining Maximum Heart Rate Your HR aax can be determined in several ways The most accurate way is to have your HR aax clinically measured A stress test supervised by a cardiologist or exercise physiologist is usually performed on a treadmill or a maximal treadmill bicycle You can also determine your HR ox by taking a field test together with a training partner An estimate or a HR nax P score t
31. e 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 FI23471 USD49278S USD492784S USD492999S Fl68734 US4625733 DE3439238 GB2149514 HK81289 FI88972 US5486818 DE9219139 8 GB2258587 FR2681493 HK306 1996 FI96380 WO95 05578 EP665947 US5611346 JP3568954 DE69414362 FI110303 WO96 20640 EP 0748185 US6104947 FI100924 EP 836165 US 6229454 DE 69709285 FI112028 EP 0984719 US 6361502 FI 111801 US 6418394 EP1124483 W09855023 FI114202 US 6537227 FI112844 EP 724859 B1 US 5628324 DE 69600098T2 FI110915 FI 113614 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 http www polar fi 17931877 00 ENG A Polar CS400 User Manual Index 12h 24h time mode occoccccccccccccnoo 29 A Lap On off c ocococccccncocococococonononos 25 Activity level mereceron teca tada adas 27 Alarm Setting ccccccceeeeeaeaeeees 29 Altitude calibration
32. ery 104 114 bpm Feels like Very easy little strain Recommended for For recovery and cool down exercises throughout the training season HR ax Maximum heart rate 220 age Example 30 years old 220 30 190 bpm Cycling in sport zone 1 Very light is done at very low intensity The main training principle is that performance level improves after training during the recovery period not only during training You can accelerate your recovery process with very light intensity training Sport zone 2 Light is for endurance training an essential part of any training program Cycling sessions in this zone are easy and aerobic Long duration training in this light zone results in effective energy expenditure Progress will require persistence Aerobic power is enhanced in sport zone 3 Moderate The training intensity is higher than in sport zones 1 and 2 but still mainly aerobic Training in sport zone 3 may for example consist of intervals followed by recovery Cycling in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles If your goal is to compete at top potential you will have to train in sport zones 4 Hard and 5 Maximum In these zones cycling is aerobic in intervals of up to 12 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 pe
33. ess DOWN Press OK to exit Update to VO2 max is displayed e Select Yes to save the OwnIndex value to your user settings and Fitness Test Trend menu e Select No only if you know your laboratory measured VO nax value and if it differs more than one fitness level class from the Ownlndex result Your OwnIndex value is saved only to the Fitness Test Trend menu only For further information see Fitness Test Trend Update to HR max if HRmax p if HRmax p is on is displayed e Select Yes to save the value to your user settings e Select No if you know your laboratory measured HR ax Stop the test at any time by pressing STOP Fitness Test canceled is displayed for a few seconds Saved Ownlndex and HR nax P values they will be used for calculating calorie consumption Polar CS400 User Manual After the Test Fitness Level Classes Your OwnIndex is most meaningful when comparing your individual values and changes in them over time OwnIndex can also be interpreted based on gender and age Locate your OwnIndex on the table below and find out how your aerobic fitness compares to others of the same gender and age Top athletes typically score OwnIndex values above 70 men and 60 women Olympic level endurance athletes can reach values as high as 95 OwnIndex is highest in sports that involve large muscle groups such as running and cross country skiing Men Age Years Very low
34. format first enter feet then inches 13 Birthday Enter your date of birth dd day mm month yy year 14 Sex Select Male or Female 15 Settings OK is displayed Select Yes or No Select Yes to accept and save settings The cycling computer will display time of day Select No if settings are incorrect and need to be changed Press STOP to return to the data you want to change Use the Polar ProTrainer 5 software to enter all basic settings Polar CS400 User Manual Menu Structure Menu visible when you Today 3 Training Program have transferred Ez programmed exercises E from software to the Cycling Com puter i Training Program R ExerciseLog Weekly Totals To scroll the menu press f Delete UP and DOWN Exercise Feature i Bike Mon 12 06 j User General Bb as Watch To return to time of day display press and hold the STOP button Fitness Test Optimizer gt Infrared communication Connect om 4 PREPARE FOR TRAINING Installation of the sensors Polar Bike Mount and CS400 Cycling Computer For instructions on how to install the Polar Bike Mount and the Polar CS400 Cycling Computer consult Speed Sensor user manual Polar Speed and Cadence Sensors For instructions on how to install the sensors consult the separate Speed or Cadence user manuals Plan your training Exercise Types You can utilize the installed ready made exercises or create new ones on your cycling computer
35. hat predicts your HR Can be obtained by taking a Polar Fitness Test The commonly used formula 220 age although research shows that the method is not very accurate especially for older persons or those who have been fit for many years 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 rax yourself Having a training buddy during the test is recommended If you are uncertain consult your physician before undertaking the test Here is an example of a simple test Step 1 Warm up for 20 minutes on a flat surface building up to your usual training pace Step 2 Choose a hill that will take more than 2 minutes to climb Cycle up the hill once building to as hard a pace as you can hold for 20 minutes Return to the base of the hill Step 3 Cycle up the hill again building towards a pace you could just about hold for 10 minutes Note your highest heart rate Your maximum is approximately 10 beats higher than the noted value Step 4 Cycle back down the hill allowing your heart rate to drop 30 40 beats per minute Step 5 Cycle up the hill once again at a pace that you can only hold for 1 minute Try to cycle halfway up the hills Note your highest heart rate This brings you close to your maximum heart rate Use this value as your maximum heart rate to set training zones Step 6 Make sure you get a good cool down a minimum of 15 min
36. he previous bars are dated the Sunday of the week in question Scroll the displayed weeks with UP or DOWN and view total exercise duration on the lower row Sun 07 01 07 AN Select the week with OK to see the week s total calories distance and exercise time This week 4360 kcal 2534km oH Press DOWN to see week s sport zones A Sport zones To see time spent in each sport zone press OK and scroll the sport zones UP or DOWN 22 Polar CS400 User Manual Totals Select File gt Totals Totals includes cumulative information recorded during training sessions since the last reset Use the Total values file as a seasonal or monthly counter of training data The values are updated automatically when exercise recording is stopped Use UP or DOWN to scroll through the following information e Bike 1 distance Cumulative distance with bike 1 can be reset e Bike 2 distance e Total distance Cumulative distance can be reset Total duration e Total calories e Total exerc count e Total ascent Total odometer Cumulative distance cannot be reset e Reset totals To reset total values Select File gt Totals gt Reset totals Select the value you wish to reset in the menu and confirm with OK Select Yes to confirm resetting The deleted information cannot be retrieved Select No to return to the Reset menu Delete Files Select File gt Delete gt Exercise In Delete you can delete previous exerc
37. he sport zones e g Z1 50 59 HR a for your exercise Press OK to continue to step 3 Polar sport zones are heart rate intensity areas expressed in percentages of your maximum heart rate Five different sport zones are set in the cycling computer as a default very light 50 59 AR max light 60 69 AR rao moderate 70 79 HR ax hard 80 89 HR aao and maximum 90 99 HR ax Default HRmax value is age based but if you know your exact aerobic and anaerobic thresholds have had your maximum heart rate HR rax p predicted in a Polar Fitness Test tested your maximum heart rate yourself or in a lab then you can define sport zones will better suit your training needs e Manual Set the high and low zone HR limits as beats per minute bpm or HR and press OK to continue to step 3 B If you selected cadence zones set the high and low zone limits Press OK to continue to step 3 e f you choose cadence as a zone type the zones will be expressed in rounds per minute rpm 3 Set Zone guide to change zones after a specified time or distance During your workout the cycling computer will alert you when changing zones e Timers Set a timer for the zone minutes and seconds and press OK e Distances Set distance for the zone and press OK e Off Deactivate timers and distances and press OK Once you have defined the first zone Zone 1 OK is displayed For more than one exercise zone repeat steps 2 and 3 until all zones are defi
38. how your OwnIndex value has been developing in the Trend menu Up to 16 OwnIndex values and respective dates are included in the display When the test trend file becomes full the 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 Polar ProTrainer 5 Software Downloading test results to the Polar ProTrainer 5 software offers you the possibility of analyzing results in various ways as well as accessing more detailed information about your progress The software also allows you to make graphical comparisons with previous results The Polar Fitness Test results are downloaded automatically to the software when you download exercise data using the Transfer data option 10 BACKGROUND INFORMATION Polar Sport Zones Polar sport zones offer a new level of effectiveness in heart rate based training Training is divided into five sport zones based on percentages of your maximum heart rate With sport zones you can easily select and monitor training intensities and follow Polar s sport zones based training programs Intensity of Target zone HR _ bpm Example Training benefit max durations MAXIMUM f f
39. if you have turned the sound off in the General settings To snooze the alarm an extra 10 minutes press UP or DOWN buttons or OK Snooze is displayed and the snooze time starts counting To exit the snooze alarm press STOP If a battery symbol appears in the display the alarm cannot be activated Time Set time 1 in the cycling computer Select Settings gt Watch gt Time 1 gt 24h 12h Set time 2 in the cycling computer Select Settings gt Watch gt Time 2 Set the desired time difference between time 1 and time 2 in hours with UP DOWN buttons Polar CS400 User Manual 30 Time zone Switch between time zones Select 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 To set the date in the cycling computer Select Settings gt Watch gt Date dd day mm month yy year Change settings easily by using the Polar ProTrainer 5 software For further information see software help Personalize the Cycling Computer Display In time mode select OK gt Settings gt Display gt Edit Personalize your cycling computer display to show information you want to see during training Adjust the displays also by using the Polar ProTrainer 5 software An exercise attached to the training program has its own display settings that cannot be modified The informat
40. information see Bike Settings The number on the bottom right hand corner indicates the bike that is going to be used By pressing Polar CS400 User Manual 11 and holding the DOWN button you can switch the bike quickly or switch to heart rate recording only By pressing and holding the UP button you can switch the exercise quickly 3 Within 15 seconds your heart rate appears on the display The frame around the heart symbol indicates that transmission is coded The cyclist symbol on the bottom left hand corner indicates that bike 1 or 2 is in use If you want to change or view different exercise settings before you start training select Settings gt Exercise Select an exercise type or view exercise settings Exercise Select Free Basic OwnZone or Interval and press OK If you created new exercises these will be listed as well Select Set a default exercise to be performed the next time you train View View exercise settings e Altitude Calibrate altitude e Rec rate Set the recording rate e TZ Alarm Switch target zone alarm sounds on or off e HR view Choose to view heart rate in beats per minute bpm or as a percentage of maximum heart rate HR e HeartTouch Set the HeartTouch function e Bike Select bike 1 or 2 e A Lap Automatic Lap Switch the automatic lap function On Off e Arr time Set the arrival time function On Off and set the distance of your ride e Display Modify the display For f
41. ining needs This user manual includes complete instructions helping you get the most out of your cycling computer COMPLETE TRAINING SYSTEM Plan your exercise with Polar ProTrainer 5 software Transfer you plans to your cycling computer See detailed information of your exercise Store your training data for long term follow up and analysis in the Polar ProTrainer 5 Your cycling computer guides you through your exercise and stores your training data After the exercise transfer your results to the Polar ProTrainer 5 1 Polar CS400 Cycling Computer Cycling and exercise data are recorded and displayed during exercise 2 Polar WearLink 31 Coded Transmitter The transmitter sends the heart rate signal to the cycling computer The transmitter consists of a connector and a strap 3 Polar Bike Mount Secure the bike mount to your bike and attach the cycling computer to it 4 Polar Speed Sensor A wireless speed sensor measuring speed and distance during cycling 5 Optional Cadence Sensor A wireless cadence sensor measuring the speed at which you turn the cranks of your bicycle expressed in revolutions per minute rpm 6 CD ROM Including Polar ProTrainer 5 software and a complete User Manual to help you make the most out of your cycling computer Polar CS400 User Manual 3 GETTING STARTED Before activating your cycling computer measure the wheel size of your bicycle Measuring Wheel Size Wheel
42. ion on the display depends on the features that are activated For example if speed measurement is not activated speed information can not be shown in the display For further information on display symbols see Symbols on the Display 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 for the middle and lowest 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 the name of the display while changing displays during exercise In time mode select OK gt Settings gt Display gt Titles The display settings are separate for each bike bike 1 2 3 If you change the displays for one bike the changes do not affect the other bike displays The display views depend on the features that are activated For further information see Feature Settings and Bike Settings Shortcut Button Quick Menu Some settings can be changed with a shortcut button in time mode Press and hold LIGHT gt Quick menu Keylock Reminders Alarm Time zone Sleep For further information see 7 Settings 8 TRAINING PROGRAM View Program Create and download a personalized traini
43. is usually the first sign of an expired battery However in cold conditions the low battery indicator may appear The indicator will disappear as soon as you return to a normal temperature When the symbol appears the cycling computer sounds and backlight are automatically deactivated For further information on changing the battery see Care and Maintenance 1 do not know where am in the menu Press and hold STOP until the time of day is displayed there are no reactions to any buttons Reset the cycling computer by pressing all the side buttons simultaneously for 2 seconds After the reset press the red button Start with bike settings is displayed You can either accept the bike settings with OK or change the bike settings Then Basic Settings is displayed Set the time and date all the rest of the settings are saved For more information see Basic Settings and Measuring Wheel Size If you do not want to change the rest of the settings you can skip them by pressing and holding STOP All the exercise data is saved the cycling computer does not measure the calories Burnt calories are calculated only when you are wearing the transmitter and all the basic settings are done correctly For more information see Basic Settings another person with a cycling computer or a heart rate monitor is causing interference See Precautions the heart rate reading becomes erratic extremely high or shows nil 00 e Make sure the cycling
44. ises one by one all exercises at the same time or total values Scroll through the following information with UP or DOWN e Exercise Select a single exercise to delete e All exerc Delete all exercises e Totals Delete the total values one by one or all totals at the same time Confirm by selecting Yes 7 SETTINGS Change settings easily by using the Polar ProTrainer 5 software For further information consult software help Exercise types Select Settings gt Exercise For more information on Exercises see Exercise Types Feature Settings Select Settings gt Features Settins lt f Exercise Features Altitude The cycling computer measures and displays altitude Change the settings of the altimeter in the Altitude menu You can calibrate the altimeter manually or automatically Calibrating the Altitude Manually 23 Polar CS400 User Manual 24 Select Settings gt Features gt Altitude gt Calibrate gt set the altitude of current location If the altitude of your location differs significantly from the displayed altitude value Calibrate to xx s displayed Yes Altitude calibrated to xx is displayed No Altitude calibration canceled is displayed Calibrate the altitude to ensure it remains accurate Set the reference altitude whenever a reliable reference such as a peak or a topographic map is available or when at sea level Calibrating the Altitude Automatically Select Settings gt Feat
45. lar international guarantee is issued by Polar Electro Inc for those consumers who have purchased this product in the USA or Canada This limited Polar international guarantee is issued by Polar Electro Oy for those consumers who have purchased this product in other countries e Polar Electro Oy Polar Electro Inc guarantees to 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 e 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 elastic strap e The guarantee does not cover any damage s losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the product During the guarantee period the product will be repaired or replaced at an authorized Service Center free of charge 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 The relevant Declaration of Conformity is available at www support polar fi declaration_of_conformity http www suppor
46. latively free of disturbance 3 Put the transmitter back on your chest and keep the cycling computer in this interference free area as much as possible If the cycling computer still does not work with the exercise equipment it may be electrically too noisy for wireless heart rate measurement Minimizing Risks When Exercising Exercise may include some risk Before beginning a regular exercise program it is recommended that you answer the following questions concerning your health status If you answer yes to any of these questions we recommend that you consult a doctor before starting any training program e Have you been physically inactive for the past 5 years e Do you have high blood pressure or high blood cholesterol e Do you have symptoms of any disease Are you taking any blood pressure or heart medication e Do you have a history of breathing problems e Are you recovering from a serious illness or medical treatment e Do you use a pacemaker or other implanted electronic device 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 c
47. ll offer this exercise as default View the exercise settings Scroll UP or DOWN to view 1 Basic exercise with 1 3 exercise zones target heart rate or cadence limits for each zone timer distance for the zone or 2 Exercise with phases name description target exercise time Press and hold LIGHT to view the exercise phases and chosen sport profile e Edit Basic or OwnZone exercise to fit your needs You can also edit exercise created with the cycling computer For further information see Create New Exercises With Your Cycling Computer If you created exercise with the Polar ProTrainer 5 software that includes phases you cannot edit them with the cycling computer e Rename Basic Interval or other exercise created with the cycling computer e Default Return to default settings of Basic Interval or OwnZone exercise e Delete exercise you created using the cycling computer or the Polar ProTrainer 5 software Optional sensor required Create New Exercises With Your Cycling Computer Create a New Exercise with Zones Create your own exercise with the cycling computer Select Settings gt Exercise gt Add new 1 Set the number of zones for the exercise 0 3 and press OK Also see Creating a New Exercise Without Zones 2 Choose zone type Polar CS400 User Manual A Heart rate B Cadence Press OK A For heart rate select Sport zone or Manual to set heart rate zone manually Press OK e Sport zone Select one of t
48. lso measures speed and distance when cycling with a Polar Speed sensor The Polar Cadence Sensor is designed to measure cadence when cycling No other use is intended or implied The Polar Cycling Computer should not be used for obtaining environmental measurements that require professional or industrial precision Furthermore the device should not be used to obtain measurements when engaged in airborne or underwater activities Water resistance of Polar products is tested according to International Standard ISO 2281 Products are divided into three different categories according to water resistance Check the back of your Polar product for the water resistance category and compare it to the chart below Please note that these definitions do not necessarily apply to products of other manufacturers 43 Polar CS400 User Manual 44 Marking on case back Wash Bathing and Skin diving SCUBA Water resistant splashes swimming with diving characteristics sweat snorkel no with air raindrops air tanks tanks etc Water resistant x Splashes raindrops etc Water resistant 50m e X x Minimum for bathing and swimming Water resistant 100m X x Xx For frequent use in water but not SCUBA diving These characteristics also apply to Polar WearLink 31 transmitters marked Water resistant 30m Frequently Asked Questions What should do if the battery symbol and Battery low is displayed The low battery indicator
49. n be compared Karvonen M Kentala K Mustala O The effects of training on heart rate a longitudinal study Ann Med Exp Biol Fenn 1957 35 307 315 Heart Rate Variability Heart rate varies with every heartbeat Heart rate variability HRV is the variation of beat to beat intervals also known as R R intervals HRV indicates the fluctuations of heart rate around an average heart rate An average heart rate of 60 beats per minute bpm does not mean that the interval between successive heartbeats would be exactly 1 0 sec instead they may fluctuate vary from 0 5 sec up to 2 0 sec HRV is affected by aerobic fitness HRV of a well conditioned heart is generally large at rest Other factors that affect HRV are age genetics body position time of day and health status During exercise HRV decreases as heart rate and exercise intensity increase HRV also decreases during periods of mental stress HRV is regulated by the autonomic nervous system Parasympathetic activity decreases heart rate and increases HRV whereas sympathetic activity increases heart rate and decreases HRV HRV is used in the Ownzone and Ownlndex features Polar Article Library For more facts and know how to enhance your cycling visit Polar Article Library http articles polar fi en 1_segment html 11 CUSTOMER SERVICE INFORMATION Care and Maintenance Caring of Your Product Like any electronic device the Polar cycling computer should be treated with
50. n or 1 hour before the exercise and define sound type Silent Beep Normal e Program off Remove the program from your cycling computer To view your daily program Select Program gt Week view gt Day view Select Today gt Exercise view The day view offers an overview of your daily exercises The 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 e Targets Summary of targets for the day Calories distance and duration Planned time for sport zones press OK and scroll between sport zones with UP or DOWN e Results Summary of results for the day Calories distance and duration Performed time in sport zones press OK and scroll between sport zones with UP or DOWN View your daily exercise Select Program gt Week view gt Day view gt Exercise view The exercise view shows the following information exercise name description and target duration Press and hold LIGHT to view following information e Targets Summary of targets for the training session Calories distance and duration Planned time for sport zones press OK and scroll between sport zones with UP or DOWN e Phases Summary of phases for the training session Polar CS400 User Manual 32 Sport profile View the name of chosen sport profile For further information consult Polar ProTrainer 5 soft
51. ned When the exercise is ready New exercise added is displayed The new exercise NewExe is stored in the Exercises menu where you can select it for your next workout Rename the exercise by selecting Rename from the list Create a New Exercise Without Zones To create a new exercise without zones you can use timers or distances to guide your training Select Settings gt Exercise 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 e Number of timers Choose the number of timers 1 3 for the session Press OK e Timer 1 Define minutes and seconds for the timer and press OK Distances e Number of distances Choose the number of distances 1 3 for the session Press OK e Distance 1 Enter the distance s and press OK Repeat step 2 until you have defined timers or distances When the exercise is ready New exercise added is displayed The new exercise NewExe is stored in the Exercises menu where you can select it for your next exercise Rename the exercise by selecting Rename from the list Optional sensor required Polar CS400 User Manual 10 Create New Exercises with Polar ProTrainer 5 Create more diversified exercises by using Polar ProTrainer 5 For further information consult Polar ProTrainer 5 help 9 TRAINING Wear the Transmi
52. ng program to your cycling computer by using Polar Polar CS400 User Manual 31 ProTrainer 5 software This chapter includes the basic instructions on how to navigate and manage the program once you have downloaded it to your cycling computer For further information on creating programmed exercises with the software transferring them to your cycling computer and analyzing your performance after training consult Polar ProTrainer 5 help After downloading the training program two additional menus are shown in your cycling computer where you can view your program and check your daily schedule Scroll weeks days and exercises with UP or DOWN Select week and day with OK Prosram j LE To view your weekly program Select Program gt Week view The week view offers an overview of your weekly exercises The white bar represents planned exercise time and the black bar represents performed exercise time Weekly target exercise time is shown below the bars Press and hold LIGHT to view the following information on the week e Week info Week name and description e Targets Summary of targets for the week Calories distance and duration Planned time for sport zones press OK and scroll between sport zones with UP or DOWN e Results Summary of results for the week Calories distance and duration Performed time in sport zones press OK and scroll between sport zones with UP or DOWN e Reminder Set alarm on time 10 min 30 mi
53. o set the feature on or off e Select Set dist to set the distance you are going to ride Arr time O Set dist Speed On Off Select Settings gt Bike gt Bike 1 gt Speed gt On Off As default the speed is On for bike 1 Select On and Add speed is displayed Select Yes to activate the feature Exercise displays updated is displayed Select Off and Exercise Displays Updated is displayed All speed information will be removed from the displays Speed settings are either done manually or with the Polar ProTrainer 5 software Cadence On Off You can install an optional Polar Cadence Sensor to your bicycle Select Settings gt Bike gt Bike 1 gt Cadence gt On Off Select On and Add cadence is displayed Select Yes to activate the feature Exercise displays updated is displayed e cadence information is added to displays Select Off will remove the cadence information from all displays Optional sensor required Polar CS400 User Manual User Settings Enter accurate user information in the cycling computer to receive the correct feedback on your performance To set user information in the cycling computer select Settings gt User Settins lt Bike User e Weight To change units press and hold LIGHT e Height To change units press and hold LIGHT e Birthday dd day mm month yy year e Sex Male Female e Activity Top High Moderate Low e Heart Rate HR ax HR e VO2max M
54. ock To define keylock settings Select Settings gt General gt Keylock gt Manual Automatic Keylock prevents accidental button presses Manual Activate the manual keylock Automatic Keylock is activated in time mode when buttons have not been pressed for one minute To turn the keylock On Off press and hold the LIGHT for at least a second Units Set preferred units in the cycling 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 Italiano Sleep Activate the sleep function Select Settings gt General gt Sleep gt Activate sleep mode gt Yes Activating the sleep mode will help save the battery when the cycling computer is not in use for a long period of time The watch alarm will still function in sleep mode To reawaken the cycling computer Press any button gt Turn display on gt Yes No Yes the cycling computer is activated No the cycling computer returns to sleep mode Watch Settings Settins lt Gener al Watch Reminder Set a reminder for different tasks or exercises Polar CS400 User Manual 29 Select Settings gt Watch gt Reminders gt Add new Date Enter the date of the task dd day mm month yy year Reminder time Enter the time for the reminder Alarm Set alarm to sound on time or 10 min 30 min 1 hour prior to the task Sound
55. off e Change zone Switch target zones displayed when you have defined multiple target zones except when an exercise with phases is created with the Polar ProTrainer 5 software e HR view Select how to view your heart rate e HeartTouch Select HeartTouch to view data during exercise without pressing buttons by bringing the cycling computer near the Polar logo on the transmitter e A Lap Switch the automatic lap function on or off e Arr time Set the arrival time On Off Once modify the settings the cycling computer will return to exercise mode Pause Exercise Pause exercise recording by pressing STOP In pause mode you can e Continue Continue exercise recording e Exit Stop exercise recording Summary View a summary of functions that were activated during exercise Settings Change all the same settings as during exercise Additionally you can also change display personalization which cannot be done during exercise e Reset Delete recorded exercise information Confirm with OK and press OK again to restart Polar CS400 User Manual 16 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 Stop Exercise Interrupt exercise recording by pressing STOP To stop recording com
56. ontinue at a lighter intensity Notice to individuals with pacemakers defibrillators or other implanted electronic devices Individuals who have a pacemaker use the Polar cycling 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 and the Polar cycling 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 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 Technical Specifications Cycling computer The wrist unit is a class 1 Laser Product Battery life Average 1 year 1h day 7 days week Battery type CR 2354 Battery sealing ring O ring 20 0 x 1 0 Material silicone Operating temperature 10 C to 50 C 14 F to 122 F Materials Thermoplastic polymer Watch accuracy Better than 0 5 seconds day at 25 C 77 F temperature Polar C
57. ormation appearing on the display a e displays below depends on the settings and exercise type and settings e g if your exercise does not include phases phase information will not appear Scroll the exercise bars with UP or DOWN and press OK to view a Basic information Basic 14 00 02 342 km gt DEJO inf Sar i Bike 1 UCL 120 3 b Bike information a Sport zones O Sport zones information Ride 1 d Phases information Time in phases e Laps information Aus 00 20 17 Best 1 a Basic information Select File gt Exercise log Scroll UP and DOWN to select the exercise and press OK Scroll UP and DOWN to view the following information Name of exercise Basic 14 00 02 j Time when exercise began 342km ni fi Distance traveled s Ui O44 Total time of exercise Heart rate in beats per minute bpm alternating with a percentage of your a eo maximum heart rate HR bla 1224 Maximum heart rate ki Minimum heart rate Average heart rate Polar CS400 User Manual 18 Target zones HR cadence alternating zone 1 zone 2 and zone 3 Upper limit Lower limit Time in zone Time in above and below zone 1 2 3 phase name displayed in programmed Above 120 exercise Below 23 04 l 10 ny Time above zone KIIU Time below zone Time in zone Calories Calories expended during exercise 1143 kcal Energy expenditure indicates over
58. play 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 Average heart rate Number of ended phase Polar CS400 User Manual 33 Once a programmed exercise is over this display shows that the exercise D Ride 1 is completed Ride 1 completed will appear completed gt Free mode The cycling computer enters Free exercise mode and you can continue exercising without settings The exercise is recorded and filed For further information on planning the sessions and transferring them to your cycling computer with the Polar ProTrainer 5 software consult software help Functions During Exercise Change the same settings in a programmed exercise as with any other exercise type For further information on different functions during exercise see Button Functions During Exercise The programmed exercise uses the sport profile settings set in the Polar ProTrainer 5 software If you change the cycling computer settings during exercise e g calibration factor the changes will only apply to the current exercise Next time you start the same exercise the cycling computer will use the sport profile settings defined in the software Lap Menu To see the lap menu during programmed exercise press and hold OK Scroll between options with U
59. pletely select EXIT 6 AFTER TRAINING 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 cycling computer For more comprehensive analysis transfer the data to Polar ProTrainer 5 software The software offers you different additional analysis options to analyze data with 1 Open Polar ProTrainer 5 software 2 Select Connect in the cycling computer and place the device in front of the computer s infrared window Connect ea 3 Click Transfer Data on the software toolbar For more information on transferring data consult software help To view file on cycling computer Select File gt OK for the following options e Exercise log lists a maximum of 99 exercise files e Weekly includes summaries of the past 16 weeks Totals shows cumulative exercise information e n the Delete menu you can delete exercise files Exercise Log Select File gt Exercise log File Exercise los Weekly You can view detailed information on your exercise sessions in the Exercise log The following info will appear e Exercise name e A graphic bar representing an exercise session The height of the bar indicates exercise duration e Date of the exercise Polar CS400 User Manual 17 Inf
60. rogress 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 aac P The HR nax P score predicts your individual maximum heart rate more accurately than the age based Polar CS400 User Manual 34 formula 220 age For further information on HR max see User Settings To make sure the test results are reliable the following basic requirements apply e You can perform the test anywhere at home at the office at a health club provided the testing environment is peaceful There should be no disturbing noises e g television radio or telephone and no other people talking to you e Always take the test in the same environment and at the same hour Avoid eating a heavy meal or smoking 2 3 hours prior to testing e Avoid heavy physical exertion alcohol and pharmacological stimulants on the test day and the previous day e You should be relaxed and calm Lie down and relax for 1 3 minutes before starting the test Before the Test
61. sible to ensure correct feedback based on your performance Polar CS400 User Manual INFRARED LIGHT A UP Illuminate SS Y Scroll selections display values up HE o STOP DOWN Returns to the Scroll selections previous display values down OK Accept selections To adjust the data use UP DOWN and accept with OK The values scroll faster if you press and hold UP or DOWN 1 To activate your cycling computer press OK twice Once activated it cannot be switched off 2 Welcome to Polar Cycling World is displayed Press OK 3 Language Select English Deutsch Espa ol Francais or Italiano Press OK 4 Start with bike settings is displayed Press OK 5 Number of bikes Select 1 or 2 depending on how many bicycles you will be using If you only use one bicycle settings for bike 2 can be entered later For further information see Bike Settings 6 Wheel Enter the wheel size mm for each of your bicycles For further information see Measuring Wheel Size 7 Start with basic settings is displayed Press OK and adjust the following data 8 Time Select 12h or 24h With 12h select AM or PM Enter the local time 9 Date Enter current date dd day mm month yy year If you use imperial units set the date mm month dd day yy year 10 Units Select metric kg cm km or imperial Ib ft mi units 11 Weight Enter your weight To change units press and hold the LIGHT 12 Height Enter your height In LB FT
62. size settings are a prerequisite for correct cycling information There are two ways of determining the wheel size of your bike Method 1 Look for the diameter in inches or in ETRTO printed on the wheel Match it to the wheel size in millimeters in the right column of the chart ETRTO Wheel size diameter inches Wheel size setting mm 25 559 26x1 0 1884 23 571 650 x 23C 1909 35 559 26 x 1 50 1947 37 622 700 x 35C 1958 47 559 26x 1 95 2022 20 622 700 x 20C 2051 52 559 26 x 2 0 2054 23 622 700 x 23C 2070 25 622 700 x 25C 2080 28 622 700 x 28 2101 32 622 700 x 32C 2126 42 622 700 x 40C 2189 47 622 700 x 47C 2220 O Wheel sizes on the chart are advisory as wheel size depends on the wheel type and air pressure Method 2 Measure the wheel manually for the most accurate result Use the valve to mark the point where the wheel touches the ground Draw a line on the ground to mark that point Move your bike forward on a flat surface for one complete rotation The tire should be perpendicular to the ground Draw another line on the ground at the valve to mark a full rotation Measure the distance between the two lines Subtract 4 mm to account for your weight on the bike to get your wheel circumference Enter this value in the cycling computer Basic Settings Before using your cycling computer for the first time customize the basic settings Enter as accurate data as pos
63. steep uphill or downhill you are cycling and helps you to adjust cycling effort accordingly Altitude AA Current altitude Cadence cab Measures the speed at which you turn the cranks of your bicycle i e cadence in revolutions per minute rpm Speed RH Speed you are currently cycling on Max speed n F y The maximum speed during you training Avg speed A ESP St The average speed you are cycling on Zone pointer heart rate ese rerss 4 a3 If the heart symbol is not visible and or an alarm sounds your heart rate is outside the target zone Zone pointer cadence Besescess Quo F If the cadence symbol is not visible and or an alarm sounds you are outside the target cadence zone limits Time in zone a oh Time spent on the zone 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 Lap number Lap distance Average speed Lock a Zone When training without preset target zones FREE exercise you can lock your heart rate into a sport Polar CS400 User Manual 15 zone For more information see Polar Sport Zones This way if you haven t had time to define preset target zones prior to exercise you can set a target zone on the go during a session Press and hold LAP OK to Lock Unlock zone If for example you are cycling with a heart rate of 130 bpm which is 75 of your maximum heart
64. t polar fi declaration_of_conformity 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 Polar CS400 User Manual 46 outside the European Union by following local waste disposal regulations and where possible utilize separate collection of electronic devices Polar Electro Oy is a ISO 9001 2000 certified company Copyright O 2007 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 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 except for Sound Blaster which is a trademark of Creative Technology Ltd 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 except that Windows 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 notic
65. tended periods Keep your cycling computer clean Clean the cycling computer speed and cadence sensors with a mild soap and water solution and in the end rinse them with clean water Do not immerse them in water Dry them carefully with a soft towel Never use alcohol or any abrasive material such as steel wool or cleaning chemicals Avoid hard hits to the cycling computer and speed and cadence as these may damage the sensor units Optional sensors 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 Polar International Guarantee For more information on local after sales services consult the Polar Customer Service Card Changing Batteries We recommend that you have the battery replaced by an authorized Polar Service Center Avoid opening the sealed battery cover but if you choose to change the battery yourself follow the instructions carefully on the next page To change the batteries of the cycling computer and transmitter yourself carefully follow the instructions in Changing Cycling Computer Battery All batteries are changed the same way If you would prefer Polar to replace the battery contact an authorized Polar Service Center Changing Cycling Computer Battery To change the cycling computer ba
66. tter Wear the transmitter to measure heart rate 1 2 3 Moisten the electrode areas of the strap under running water and make sure that they are well moistened 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 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 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 electrode 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 Start Training Wear the transmitter and attach the cycling computer to the bike mount l Start heart rate measurement by pressing the OK button The cycling computer goes into pause mode Select the bike you are going to exercise with Bike 1 is set as a default Select Settings gt Bike gt Bike 1 gt OK Select Other if you only want to record heart rate Only the bikes that are switched ON are shown on this selection list For further
67. ttery you need a coin and a battery CR 2354 Polar CS400 User Manual 1 Using a coin that sits tight into the back cover groove open the battery cover by pressing slightly and turning counter clockwise 2 Remove the battery cover The battery is attached to the cover which should be lifted carefully Remove the battery and replace with a new one Be careful not to damage the threads of the back cover 3 Place the positive side against the cover and negative side of the battery against the cycling computer 4 The sealing ring of the battery cover is also attached to the cover Only replace the sealing ring if it is damaged Before closing the battery cover make sure that the cover s sealing ring is undamaged and it is placed correctly in its groove 5 Put the battery cover in its place and turn the cover clockwise with a coin to CLOSE position Make sure that the cover is closed properly Excessive use of the backlight drains the cycling computer s battery more rapidly In cold conditions the low battery indicator may appear and disappear again when you return to a warmer environment To ensure the maximum lifespan of the battery cover open it only when changing battery When changing the battery make sure the sealing ring is not damaged in which case you should replace it with a new one Battery kits with sealing rings are available at well equipped Polar retailers and authorized Polar Service
68. ude 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 Polar ProTrainer 5 software A shorter recording rate consumes the memory of the cycling computer more rapidly The remaining recording time is displayed on the lower row when setting the rate Default recording rate is 5 seconds When less than 30 minutes of maximum recording time is left the recording rate changes automatically to longer recording time 1s gt 5s gt 15s gt 60s This will maximize recording time to record exercise data When the session ends the current recording rate will be used in the next training session The following table shows the maximum recording times for each recording rate The maximum recording time can be shorter if you record a large number of short exercises Recording rate will change when less than 30 minutes of recording time is left Memory low is displayed 60 minutes before the memory runs out Recording Rates for Speed and Cadence Speed Cadence Rec Rate 1s Rec Rate 5s Rec Rate 15s Rec Rate 60s Off f l Off 10h 30min 52h 40min 158h 633h Off On 7h 50 min 39h 30min 118h 474h Polar CS400 User Manual Speed Cadence Rec Rate 1s Rec Rate 5s Rec Rate 15s Rec Rate 60s On i 7 Off 5h 10min 26h 20min 67h 50min 271h On On 4h 30min 22h 30min 59h 20min 237h Automatic
69. ures gt Altitude gt AutoCalib gt On Off By using the altitude Automatic Calibration option you can adjust the starting elevation to be set always the same in the beginning of the exercise Calibrate the elevation manually and turn the Automatic Calibration AutoCalib on From now on this elevation will be always used as the base elevation in the beginning or the exercise when automatic altitude calibration is in use Also if the Automatic Calibration is turned on and you calibrate the cycling computer manually this new value will be used as a new starting elevation for the Automatic Calibration option If the elevation or air pressure changes significantly you are prompted to confirm the change If you change the elevation Altitude calibrated to xx m ft indicates that calibration has succeeded If Altitude calibration failed is displayed re calibrate the altitude You can also set the elevation for the Automatic Calibration also by using the Polar ProTrainer 5 software For more information see software help O Elect this option if you train in the same environment This way altitude values are always correct If the sport profile of the exercise includes automatic calibration altitude measurement always begins at this elevation regardless of the general elevation settings Recording Rate Select Settings gt Features gt Rec rate gt 1 5 15 60 sec The cycling computer can store your heart rate speed cadence power and altit
70. urther information see Personalize the Cycling Computer Display Here are some shortcuts you can use when in Exercise pause menu e Press and hold UP to quickly change training session type The default training session type is Free exercise e Press and hold DOWN to quickly change the bikes e Press BACK to enter to Time mode e Press and hold LIGHT to view the Settings menu If you activate the AutoStart function the cycling computer will automatically start and stop exercise recording when you start and stop cycling For further information on AutoStart see Autostart On Off The cycling computer automatically chooses the bike you have used during the previous exercise 4 Start exercising by pressing OK The exercise type is displayed in the upper left hand corner If the following message is displayed Exercise name requires Speed Cadence sensor Turn Speed Cadence sensor on your exercise requires this sensor to display speed cadence data e g you have defined speed or cadence zones for the exercise Select Yes to turn the sensor function on If Exercise displays updated is displayed speed cadence data will be shown during exercise Optional sensor required Information on the Display Your cycling computer offers you a simultaneous view of three different lines of exercise information By pressing UP or DOWN you can view different displays The name of the display appears for a few seconds The name indi
71. utes Heart Rate Value in a Sitting Position HR i is your average heart rate when completely still i e while sitting To easily determine HR iv 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 Heart Rate Reserve Heart rate reserve HRR is the difference between maximum heart rate H R nao and resting heart rate HR__ HRR is used to calculate exercise heart rates It is the range within which heart rate varies rest depending on exertion level HRR equals oxygen uptake reserve VO R Exercise heart rate can be determined by using the Karvonen formula Add the given percentage of heart rate reserve to resting heart rate Exercise HR of target intensity HR x HR est HR rest Example Polar CS400 User Manual 39 Target intensity 70 HRR for a person with HR aax 201 bpm and HR est 50 bpm Exercise HR 70 201 50 50 Exercise HR 156 bpm For a precise exercise heart rate you need your exact HR nax and HR est When using estimated HR ay exercise heart rate values are always estimates In Polar CS400 and CS600 cycling computers the heart rate value during a resting state is measured in a sitting position HR This is for practical reasons since HR it is used in energy expenditure calculation because of accuracy HR i matches the low intensity to which different exercise intensities ca
72. ware help e Reminder Set the reminder time Perform Programmed Exercise Start Exercising If you set a reminder your cycling computer will remind you to train according to plan on the scheduled date View the planned exercise information by pressing OK when the reminder has gone off Start Daily Exercise Select Today gt Exercise view name of the exercise gt OK Select Program gt Week view gt Day view gt Exercise view gt OK gt OK For further information on exercise recording see Start Training Your cycling computer will guide you through the session Exercise with Phases Below is an example of an interval exercise which is divided into four phases Warm up P1 Cycle 15 minutes at a heart rate between 60 70 of your maximum heart rate Interval P2 Cycle 5 km at a heart rate between 80 90 of your maximum heart rate Recovery P3 Cycle 5 min at heart rate between 55 65 of your maximum heart rate Repeat phases 2 and 3 for three times each Cool down P4 Cycle 15 minutes at a heart rate between 55 65 of your maximum heart rate Views during the exercise During the exercise you will see the following display types Every phase starts with a display showing Phase name Zone type Zone limits During exercise the phase display shows Countdown timer distance count up timer number of current phase Target zone in graphical format updated every 10 seconds showing the last 8 minutes on the dis

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