1. DL manuals
  2. Polar Electro
  3. Heart Rate Monitor
  4. Polar RS800CX
  5. User Manual

Polar Electro Polar RS800CX User Manual

Other manuals for Polar RS800CX: Product Manual, User Manual, Getting Started Manual

Summary of Polar RS800CX

  • Page 1

    Polar rs800cx user manual.

  • Page 2: Contents

    Contents 1. Introduction ............................................................................................................ 4 2. Training computer parts ........................................................................................... 4 optional accessories .........................

  • Page 3

    Language ............................................................................................................. 34 sleep .................................................................................................................. 34 watch settings ..........................................

  • Page 4

    1 . I n t r o d u c t i o n congratulations! You have purchased a complete training system to tailor-fit your training needs. This user manual includes complete instructions on getting the most of your polar rs800cx training computer. 2 . T r a i n i n g c o m p u t e r p a r t s 1. Polar rs800cx tr...

  • Page 5

    4. Polar cadence sensor tm w.I.N.D.: measures cadence, i.E. Crank revolutions per minute when cycling. When using the polar g3 gps sensor with a polar s3 stride sensor or polar cycling speed sensor, the gps will only be used for location and route tracking. However, when the s3 stride sensor or cycl...

  • Page 6

    Menu structure 4 . P r e p a r e f o r t r a i n i n g plan your training exercise types you can utilize the installed ready-made exercises or create your own using the training computer. Create more versatile ones and transfer them to the training computer by using the polar protrainer 5. Select se...

  • Page 7

    Cool-down. • ownzone : the training computer automatically determines your individual aerobic (cardiovascular) heart rate zone. This is called ownzone. Suggested duration for the exercise is 45 minutes. For further information, see determine your ownzone. Additional background information can be fou...

  • Page 8

    Computer will alert you when changing zones. • timers : set a timer for the zone (minutes and seconds) and press ok. Or • distances *: set the distance for the zone and press ok. Or • off : select off for timers and distances and press ok. Once you have defined the first zone, zone 1 ok is displayed...

  • Page 9: 5 . T R A I N I N G

    Calibration complete and the factor are displayed. The sensor is now calibrated and ready for action. Set calibration factor manually the calibration factor is calculated as a ratio of the actual distance to the uncalibrated distance. Example: you run 1200m, the training computer shows a distance of...

  • Page 10

    Detach the connector from the strap when you are not using it to maximize the transmitter lifetime. See detailed washing instructions in care and maintenance. The polar wearlink transmitter can be used with specific apparel that has built-in soft textile electrodes. Wet the electrode areas of the ap...

  • Page 11

    If you select a shoe or bike, and have also set the gps function on, the gps will only be used for location and route tracking. • gps : set the gps function on / off . • altitude : switch the altitude on or off, or calibrate altitude. • rec.Rate : set the recording rate. • rr data : switch the rr re...

  • Page 12

    Stopwatch view calories time stopwatch * s3 stride sensor, g3 gps sensor or cycling speed sensor w.I.N.D. Required. Lap time view zone pointer heart rate lap time speed/pace view cadence* distance** speed/pace** * s3 stride sensor or cadence sensor w.I.N.D. Required. * s3 stride sensor, g3 gps senso...

  • Page 13

    Information on the display symbol explanation time of day time of day countd. Timer countdown timer lap time lap number and lap time stopwatch total duration of the exercise so far heart rate current heart rate average heart rate average heart rate of the exercise so far. Calories expended calories ...

  • Page 14

    Information on the display symbol explanation rr variation beat to beat variation in heart beat intervals, i.E. The variation in times between successive heart beats. Ascent ascended meters/feet descent descended meters/feet altitude current altitude time in zone time spent in the zone temperature t...

  • Page 15

    Information on the display (polar s3 sensor w.I.N.D. Required) symbol explanation lap distance lap number and lap distance trip distance distance between points a and b. Zone pointer (speed/pace) if the symbol is not visible and/or an alarm sounds, your speed/pace is outside the target zone. Cadence...

  • Page 16

    Information on the display (polar g3 gps sensor w.I.N.D. Required) symbol explanation distance distance covered so far lap distance lap number and lap distance trip distance distance between points a and b. Zone pointer (speed/pace) if the symbol is not visible and/or an alarm sounds, your speed/pac...

  • Page 17

    Information on the display (polar cadence sensor w.I.N.D required) symbol explanation cadence measures the speed at which you turn the cranks of your bicycle (i.E. Cadence), in revolutions per minute (rpm). Avg cadence the average cadence. Zone pointer* (cadence) if the cadence symbol is not visible...

  • Page 18

    Zoom the display press and hold up to zoom into the upper row, and down to zoom into the middle row. Return to the normal display by pressing and holding the buttons again. Illuminate the display (night mode on) to illuminate your display, press light during the exercise. Night mode is turned on, an...

  • Page 19

    Exercising gently at a light intensity and gradually increase intensity to raise your heart rate. Redefine your ownzone: • when changing exercise environment or exercise mode. • when taking up exercise after more than a week’s break. • if you are not 100 percent sure of your physical or mental state...

  • Page 20

    Analyze exercise results to view basic data on your performance, see file on your training computer. For deeper analysis, transfer the data to polar protrainer 5. The software offers various options to analyze the data with. The training computer and software are connected via irda. First, open the ...

  • Page 21

    B. Sport zones select file > exercise log > sport zones c. Phases select file > exercise log > phases d. Laps select file > exercise log > laps d. Multisport summary a multisport summary is attached to each exercise file that is a part of a combined exercise. Select file > exercise log > multisport ...

  • Page 22

    Calories expended during exercise. Energy expenditure indicates overall exertion during exercise. Speed/pace* maximum speed/pace average speed/pace distance press and hold light to switch speed/pace. * s3 stride sensor, g3 gps sensor or cycling speed sensor w.I.N.D. Required. Cadence * maximum caden...

  • Page 23

    Decline * maximum decline in % minimum decline in degrees *cycling speed sensor w.I.N.D. Required. Temperature maximum o c degrees minimum o c degrees average o c degrees press stop to return to the basic information view. Additional basic information select file > exercise log . Select the exercise...

  • Page 24

    Time phase name split time duration of current phase heart rate in beats per minute (bpm), alternating with a percentage of maximum heart rate (%), or as a percentage of heart rate reserve. Maximum heart rate average heart rate increased hr / recovery hr / hr differ. The difference between heart rat...

  • Page 25

    In the phases information view, see laps information by pressing down. Laps information is shown only if there is more than one lap in the memory. Number of recorded laps/autolaps (lap information alternating with autolap information) average lap time best (fastest) lap number alternating with its t...

  • Page 26

    Incline incline in % incline in degrees *cycling speed sensor w.I.N.D. Required. Altitude ascent altitude altitude descent altitude temperature press stop to return to laps information view. Weekly summary select file > weekly in weekly summary, you can view data accumulated during the past 16 weeks...

  • Page 27: 7 . S E T T I N G S

    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: • tot. Shoe1 distance • tot. Shoe2 distance • tot. Shoe3 distance • tot. Bike1 distance • tot. Bik...

  • Page 28

    Polar s3 stride sensor w.I.N.D. To activate the stride sensor in your training computer, select settings > features > shoes/bikes > shoe 1/2/3 > on . Teach new sensor? Is displayed. • if your sensor is already taught, select no . • if your sensor has not been taught yet, select yes . Before teaching...

  • Page 29

    The altimeter in the altitude menu. You can calibrate the altimeter manually or automatically. Set the altitude function on or off select settings > features > altitude > on / off calibrating the altitude manually select settings > features > altitude > calibrate > set the altitude of current locati...

  • Page 30

    Rr-data speed cadence s3 gps altitude recording rate 1s 2s 5s 15s 60s off off off on off off 13h 30min 27h 00min 67h 40min 169h 10min 677h 10min off off off on off on 9h 40min 19h 20min 48h 20min 126h 50min 507h 50min off off off on on off 5h 10min 10h 20min 26h 00min 72h 30min 290h 10min off off of...

  • Page 31

    Rr-data speed cadence s3 gps altitude recording rate 1s 2s 5s 15s 60s on off off off off on 18h 20min 25h 20min 32h 40min 37h 30min 39h 50min on off off off on off 5h 20min 9h 20min 17h 30min 27h 20min 36h 10min on off off off on on 4h 30min 8h 10min 15h 50min 26h 00min 35h 40min on off off on off o...

  • Page 32

    Rr-data speed cadence s3 gps altitude recording rate 1s 2s 5s 15s 60s on on on off on off 4h 50min 8h 40min 16h 30min 26h 40min 36h 00min on on on off on on 4h 10min 7h 40min 15h 00min 25h 20min 35h 20min ** this is a sum of 2 or more exercises; maximum duration of a single exercise is 99 h 59 min 5...

  • Page 33

    Performance. To set user information in the training computer select settings > user • weight : to change units, press and hold light • height : to change units, press and hold light • birthday : dd=day, mm=month, yy=year • sex : male/female • activity : top/high/moderate/low • heart rate : hr max ,...

  • Page 34

    Sound to set the sound level select settings > general > sound > volume > on / off volume settings control button sounds and activity sounds during exercise. This does not affect the watch or target zone alarms (tz alarm). To set the target zone alarm on/off select settings > general > sound > tz al...

  • Page 35

    • date : enter the date of the task, dd=day, mm=month, yy=year. • reminder time : enter the time for the task. • alarm : set alarm to sound on time, or 10 min / 30 min / 1 hour before the task. • sound : select alarm sound silent / beep / normal. • repeat : select reminder to repeat once / hourly / ...

  • Page 36

    Corner of the display indicates that time 2 is in use. Date set the date in the training computer select settings > watch > date dd=day, mm=month, yy=year you can change settings easily by using the software. For further information, see software help. Shortcut button (quick menu) some settings can ...

  • Page 37

    • program off : remove the program from your training computer. View your daily program select program > week view > day view select today > 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 ex...

  • Page 38

    Every phase starts with a display showing: phase name zone type zone limits number of phase repeats left during exercise the phase display shows: countdown timer/distance*, countup timer, number of current phase target zone in graphical format (updated every 10 seconds, showing the last 8 minutes on...

  • Page 39: 9 . T E S T S

    9 . T e s t s polar fitness test tm the polar fitness test tm is an easy, safe, and quick way to measure your aerobic (cardiovascular) fitness at rest. The result, polar ownindex, is comparable to maximal oxygen uptake (vo 2max ), which is commonly used to evaluate aerobic fitness. Your long-term le...

  • Page 40

    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 training comp...

  • Page 41

    Age / years very low low fair moderate good very good elite 60-65 21-24 25-28 29-32 33-36 37-40 > 40 women age / years very low low fair moderate good very good elite 20-24 27-31 32-36 37-41 42-46 47-51 > 51 25-29 26-30 31-35 36-40 41-44 45-49 > 49 30-34 25-29 30-33 34-37 38-42 43-46 > 46 35-39 24-2...

  • Page 42

    Polar ownoptimizer tm general successful training requires temporary overloading: longer exercise duration, higher intensity, or higher total volume. In order to avoid severe overtraining, overloading must always be followed by an adequate recovery period. With an inadequate recovery period, you may...

  • Page 43

    Standing still for 3 minutes. After 3 minutes, the wrist unit will beep again and the test is finished. A numerical and written interpretation of the result is displayed. Press down to see your average heart rate (bpm) while lying down ( hrrest ), the highest heart rate while standing up ( hrpeak ),...

  • Page 44

    Performing the ownoptimizer test 2–3 times a week. Parasympathetic overtraining (9) your heart rate has stayed at a low level, which is generally interpreted as a sign of a good recovery. However, other parameters indicate parasympathetic overtraining. You may have trained with high volumes for a lo...

  • Page 45

    In time mode, press ok > new wearlink found, teach new wearlink? Wear the transmitter and make sure that you are not near (40 m/131 ft) other polar wearlink w.I.N.D. Transmitters. In time mode, press ok. The training computer starts searching for the transmitter signal. Once the new transmitter is i...

  • Page 46

    Target zone intensity % of hr max , bpm example durations training benefit light 60–70% 114-133 bpm 40–80 minutes benefits: improves general base fitness, improves recovery and boosts metabolism. Feels like: comfortable and easy, low muscle and cardiovascular load. Recommended for: everybody for lon...

  • Page 47

    Function guides you through your warm-up, and takes your present physical and mental condition into account. For most adults, ownzone corresponds to 65-85% of maximum heart rate. Ownzone can be determined in 1-5 minutes during a warm-up period by walking, jogging, or doing some other sport. The idea...

  • Page 48

    Exercise heart rate can be determined by using the karvonen formula**. Add the given percentage of heart rate reserve to resting heart rate. Exercise hr = % of target intensity (hr max – hr rest ) + hr rest example: target intensity 70 % hrr for a person with hr max 201 bpm and hr rest 50 bpm exerci...

  • Page 49

    Contacting the ground. Running speed = 2 * stride length * cadence there are two ways to run faster: moving your legs at a higher cadence or taking longer steps. Elite long distance runners typically run with a high cadence of 85-95. On uphills, typical cadence values are lower. On downhills they ar...

  • Page 50

    Running index is calculated during every exercise when heart rate and the s3 stride/g3 gps sensor* signal is recorded, and when the following requirements apply: • speed should be 6km/h / 3,75 mi/h or faster and duration 12 minutes minimum. • heart rate should be above 40% hr max . Make sure that th...

  • Page 51

    Running index cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km (h:mm:ss) 42.195 km (h:mm:ss) 46 2400 0:28:00 0:57:30 2:04:00 4:20:00 48 2500 0:26:45 0:55:00 1:59:00 4:10:00 50 2600 0:25:30 0:52:30 1:54:00 4:00:00 52 2700 0:24:15 0:50:00 1:49:00 3:50:00 54 2850 0:23:15 0:48:00 1:44:00 3:40:00...

  • Page 52

    1 2 . C u s t o m e r s e r v i c e i n f o r m at i o n care and maintenance caring for your product like any electronic device, the polar training computer should be treated with care. The suggestions below will help you fulfill guarantee obligations and enjoy this product for many years to come. ...

  • Page 53

    Excessive use of the backlight drains the training 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 cha...

  • Page 54

    • have you been physically inactive for the past 5 years? • do you have high blood pressure or high blood cholesterol? • are you taking any blood pressure or heart medication? • do you have a history of breathing problems? • do you have symptoms of any disease? • are you recovering from a serious il...

  • Page 55

    The polar wrist unit calculates altitude by using the standard average altitude at defined air pressures according to iso 2533. Ascent/descent resolution: 5 m / 20 ft training computer limit values maximum files: 99 maximum time: 99 h 59 min 59 s maximum manual laps: 99 maximum automatic laps: 99 sh...

  • Page 56

    Marking on case back water resistant characteristics water resistant protected against wash splashes, sweat, raindrops etc. Not suitable for swimming. Water resistant 30 m/50 m suitable for bathing and swimming water resistant 100 m suitable for swimming and snorkeling (without air tanks) *these cha...

  • Page 57

    If you have purchased a new transmitter as an accessory, it will have to be introduced to the training computer. For further information, see teach a new transmitter. If the transmitter you are using is included in the product set, and the text appears on the display, the training computer may be de...

  • Page 58

    This product is compliant with directives 93/42/eec and 1999/5/ec. The relevant declaration of conformity is available at www.Support.Polar.Fi/declaration_of_conformity.Html. This crossed out wheeled bin marking shows that polar products are electronic devices and are in the scope of directive 2002/...

  • Page 59: Index

    Index 12h/24h time mode .....................35 a.Lap on/off ................................32 activity level ...............................33 alarm setting ..............................35 altitude calibration ......................28 analyzing training in software .........20 backlight ............