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Polar Electro RS400 User Manual

Summary of RS400

  • Page 1

    Polar rs400 user manual.

  • Page 2: Contents

    Contents 1. Introduction .......................................................................................................... 4 2. Running computer parts ......................................................................................... 4 3. Getting started ................................

  • Page 3

    Watch settings .......................................................................................................... 26 reminder ............................................................................................................. 26 event ..................................................

  • Page 4

    1 . I n t r o d u c t i o n #### ############################# ################################### 2 . R u n n i n g c o m p u t e r p a r t s 1. Polar rs400/rs800 running computer: the running computer displays and records your heart rate and other exercise data during exercise. 2. Polar wearlink® ...

  • Page 5

    3 . G e t t i n g s ta r t e d basic settings before exercising with your running computer, customize the basic settings. Enter as accurate data as possible to ensure correct performance feedback based on your personal metrics. To adjust the data, use up, down and accept with ok. The values scroll f...

  • Page 6

    Menu structure 4 . P r e p a r e f o r t r a i n i n g wear the transmitter wear the transmitter to measure heart rate. 1. Moisten the electrode areas of the strap under running water and make sure that they are well moistened. 2. Attach the connector to the strap. Position the connector's letter l ...

  • Page 7

    Position the polar s1 foot pod install foot pod battery before using the foot pod* for the first time, insert the battery (included in the product package). 1. Undo the flap and detach the foot pod from the fork. 2. Remove the black top cover by lifting it with the front edge of the fork (see pictur...

  • Page 8

    More secure the sensor, the more accurately speed and distance are measured. 4. Turn the foot pod on before exercising. Press and hold the red button on the foot pod until the green light starts flashing. 5. After exercising, turn the foot pod off by pressing and holding the red button until the gre...

  • Page 9

    Example: you run 1200m, the running computer shows a distance of 1180m, the calibration factor is 1.000. To calculate the new calibration factor as follows: 1.000*1200/1180 = 1.017. The measuring range for the factor is 0.500-1.500. There are four options for setting the calibration factor: 1. Befor...

  • Page 10

    Interval and a 3-minute recovery period, repeated 5 times. The session ends with a 15-minute cool-down. • ownzone : basic ownzone-based exercise with moderate intensity. Suggested duration 45 minutes. The running computer is able to determine your individual aerobic (cardiovascular) heart rate zone ...

  • Page 11: 5 . T R A I N I N G

    Continue to step 3. 3. Set zone guide to change zone after a specified time or distance*. During your workout, the running computer will alert you when changing zones. • timers : set timer for the zone (minutes and seconds) and press ok. Or • distances *: set distance for the zone and press ok. Or •...

  • Page 12

    Exercise : select free , basic , interval , or ownzone . (if you have created new exercises, these will be listed, as well.) select : set a default exercise to be performed at once, or view : view exercise settings. • rec.Rate : set the recording rate. • tz alarm : switch target zone alarm sounds on...

  • Page 13

    Distance view countdown timer zone pointer distance exercise created with polar protrainer 5 if you have downloaded a program from the software, you can see the details of your exercise session on a separate display. For further information, see perform programmed exercise. You cannot modify this di...

  • Page 14

    Text on the display symbol explanation zone pointer (polar sport zones) target zone indicator with a heart symbol that moves left or right on the sport zone scale according to your heart rate. For further information on setting a sport zone see button functions during exercise. Target zone a graph s...

  • Page 15

    Illuminate the display (night mode on) to illuminate your display, press light during the exercise. Night mode is turned on, and the display illuminates automatically when any button is pressed or exercise phase is changed. View settings menu press and hold light > settings the settings menu is disp...

  • Page 16

    1. Wear the transmitter and foot pod* as instructed. Start measurement by pressing ok twice. 2. When your exercise starts, oz is displayed and ownzone determination begins. Determination of your ownzone happens in five stages. After each stage, you will hear a beep (if the sound settings are on) ind...

  • Page 17

    • totals shows cumulative exercise information. • in the delete menu, you can delete exercise files. Exercise log select file > exercise log you can view detailed information on your exercise sessions in the exercise log . The following info will appear: • exercise name. • a graphic bar representing...

  • Page 18

    Heart rate in beats per minute (bpm), alternating with a percentage of your maximum heart rate (%). Maximum heart rate minimum heart rate average heart rate target zones (hr / speed / pace) , alternating zone 1, zone 2, and zone 3. Upper limit lower limit time in, above, and below zone 1/2/3 (phase ...

  • Page 19

    Select file > exercise log > sport zones in the basic information view, press down to see sport zones information. Press ok and scroll up or down to view time spent in each sport zone. Here, the variation of your sessions is presented in graphical format. Press stop to return to the sport zones info...

  • Page 20

    Distance * split distance distance of current phase press stop to return to the phases information view. D. Laps select file > exercise log > laps in the phases information view, see laps information by pressing down. Laps information is shown only if there is more than one lap in the memory. Number...

  • Page 21

    Weekly summary select file > 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. The previous bars are dated the sunday of the week in question. Scroll the displayed weeks with u...

  • Page 22: 7 . S E T T I N G S

    *optional s1 foot pod required. 7 . S e t t i n g s feature settings foot pod* the running computer offers you the option of measuring speed/pace and distance data with a foot pod*. Change the settings of your foot pod* in the footpod menu. Switch the speed and distance function on or off select set...

  • Page 23

    Shoes select shoes for your exercise select settings > features > shoes 1 / shoes 2 to follow and compare the usage of different shoes, the running computer can store the running distance* for different pairs. Rename your shoes select settings > features > shoes 1 / shoes 2 > rename type the name wi...

  • Page 24

    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 max...

  • Page 25

    Fitness test. If changes are made to the user settings, user settings updated is displayed. You can change settings easily by using the software. For further information, see software help. General settings sound to set the sound level select settings > general > sound > volume > on / off volume set...

  • Page 26

    You can change settings easily by using the software. For further information, see software help. Watch settings reminder set a reminder to remind you of different tasks or exercises select settings > watch > reminders > add new • date : enter the date of the task, dd=day, mm=month, yy=year. • remin...

  • Page 27

    The snooze time starts counting. To abort the snooze stage and alarm mode, press stop. If a battery symbol appears in the display, the alarm cannot be activated. Time set time 1 in the running computer select settings > watch > time 1 > 24h / 12h set time 2 in the running computer select settings > ...

  • Page 28

    8 . T r a i n i n g p r o g r a m view program you can create and download a personalized training program to your running computer by using polar protrainer 5. This chapter includes the basic instructions on how to navigate and manage the program once you have downloaded it to your running computer...

  • Page 29

    • targets : summary of targets for the day. Calories, distance,* and duration. Planned time for sport zones: press ok and scroll between sport zones with up or down. • results : summary of results for the day. Calories, distance,* and duration. Performed time in sport zones: press ok and scroll betw...

  • Page 30: 9 . T E S T S

    During exercise the phase display shows: countdown timer/distance*, countup timer, number of current phase target zone in graphical format (updated every 10 seconds, showing the last 8 minutes on the display) heart rate number of phase repeats left every phase ends with a phase-end display showing: ...

  • Page 31

    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 level of physical activity, heart rate, heart rate variability at rest, gender, age, height, and body weight all influence ownindex. The ...

  • Page 32

    To display your predicted maximum heart rate value press down. Press ok to exit. Update to vo2 max? • select yes to save the ownindex value to your user settings and fitness test trend menu. • select no only if you know your laboratory-measured vo 2max value, and if it differs more than one fitness ...

  • Page 33

    Age / years very low low fair moderate good very good elite 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 24-27 28-31 32-35 36-40 41-44 > 44 40-44 22-25 26-29 30-33 34-37 38-41 > 41 45-49 21-23 24-27 28-31 32-35 36-38 > 38 50-54 19-22 23-25 26-29 30-32 33-36...

  • Page 34

    Ownoptimizer is developed for use by healthy adults. Polar ownoptimizer is a modification of a traditional orthostatic overtraining test. It is a perfect tool, embedded in the running computer, for everyone training regularly, at least three times a week, for fitness improvement or to reach competit...

  • Page 35

    After the test how to interpret results the wrist unit calculates five heart rate and heart rate variability based parameters. The ownoptimizer values are calculated by comparing your latest results to previous ones. The wrist unit will display a written description of your training status. The desc...

  • Page 36

    Completely. Recovering may take several weeks. You should not exercise, instead rest completely for most of the recovery period. You can possibly have a few days with some light aerobic training in short sessions, and only occasionally include short, high-intensity sessions. You can also consider do...

  • Page 37

    Target zone intensity % of hr max , bpm example durations training benefit maximum 90–100% 171–190 bpm less than 5 minutes benefits: maximal or near maximal effort for breathing and muscles. Feels like: very exhausting for breathing and muscles. Recommended for: very experienced and fi t runners. Sh...

  • Page 38

    Performance level improves during recovery after training, not only during training. You can accelerate your recovery process with very light intensity training. Sport zone 2 is for endurance training, an essential part of any training program. Running sessions in this zone are easy andaerobic. Long...

  • Page 39

    • hr max can also be estimated by using the commonly used formula: 220 - age, although research shows that the method is not very accurate, especially for older persons or those who have been fit for many years. If you have done some hard training in recent weeks and know that you can safely reach m...

  • Page 40

    Short-term analysis running index performance level very poor 31-37 poor 38-44 fair 45-51 average 52-58 good 59-65 very good > 65 excellent there may be some daily variation in the running indexes due to running circumstances e.G. Surface, hills, wind, temperature. Long-term analysis the single runn...

  • Page 41

    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) 58 3100 0:21:15 0:44:00 1:36:00 3:25:00 60 3200 0:20:30 0:42:30 1:33:00 3:18:00 62 3300 0:19:30 0:40:30 1:29:00 3:10:00 64 3400 0:19:00 0:39:30 1:26:00 3:05:00 66 3500 0:18:30 0:38:30 1:24:00 3:00:00...

  • Page 42

    Keep your running computer, transmitter and foot pod in a cool and dry place. Do not keep them in a damp environment, in non-breathable material (a plastic bag or a sports bag) nor with conductive material (a wet towel). Do not immerse the foot pod in water. Do not expose to direct sunlight for exte...

  • Page 43

    Alternatively, to avoid other people’s heart rate signals: 1. Take the transmitter off your chest for 30 seconds. Move away from the other device. 2. Put the transmitter back on and bring the running computer up to your chest near the transmitter’s polar logo. The running computer will start searchi...

  • Page 44

    Technical specifications wrist unit the wrist unit is a class 1 laser product battery life: average 1 year (1h/day, 7 days/week) battery type: cr2032 battery sealing ring: o-ring 20.0 x 1.1, material silicone operating temperature: -10 °c to +50 °c / 14 °f to 122 °f wrist band and buckle material: p...

  • Page 45

    The polar running computer should not be used for obtaining environmental measurements that require professional or industrial precision. Furthermore, the device should not be used to obtain measurements when engaged in airborne or underwater activities. Water resistance of polar products is tested ...

  • Page 46

    • a cardiac event may have altered your ecg waveform. In this case, consult your physician. … memory full is displayed? The message appears during exercise if you have recorded 99 laps or if no memory space is left for the exercise. In that case, stop recording the exercise and transfer the exercise...

  • Page 47

    • 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. This product is compliant with directives 93/42/eec and 1999/5/ec. The relevant declaration of co...

  • Page 48: Index

    Index 12h/24h time mode .....................27 a.Lap on/off ................................23 activity level ...............................24 alarm setting ..............................26 analyzing training in software .........16 backlight ...................................15 basic settings .....