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Polar Electro S625X User Manual - User Information Settings

Other manuals for S625X: User Manual
Manual is about: Polar RUNNING COMPUTER User manual

Summary of S625X

  • Page 1

    U s e r m a n u a l e n g r u n n i n g c o m p u t e r s 625x.

  • Page 2

    Display symbols see the glossary for display text interpretation. Indicates an ongoing heart rate measurement and flashes to the beat of your heart. Indicates there has not been heart rate reception for at least 5 seconds. - - indicates there is no heart rate reception. Bring the wrist unit up to yo...

  • Page 3

    Road map keep the road map and quick guide on the back cover open while reading the manual. Monitor set sound on/off help on/off units 1/2 watch set alarm time 1/2 date remind on/off exercise set basicuse, e0 exeset 1, e1 e2 e3 e4 e5 interval on/off memory set rec. Rate 5 sec 15 sec 60 sec function ...

  • Page 4

    Congratulations on purchasing a polar running computer! We are proud to assist you in achieving personal fitness and performance goals. If you want to get even more out of your running computer during training, check www.Polar.Fi for: • the best product and training tips in polar personal trainer • ...

  • Page 5

    The features of this running computer provide you with the various ways to customize your exercise sessions so they meet your personal needs. For more information about the different functions, see the "all that you can do with your running computer" section. Please read this manual carefully to fam...

  • Page 6

    Contents a. Getting going ....................... 5 running computer parts . ....................... 5 buttons and their functions .................... 6 easy start ................................................... 8 how to prepare the wrist unit ........... 8 installing the polar s1™ foot pod ......

  • Page 7

    Activity/button sound on/off ............ 43 selecting measuring units ................ 43 help on/off ......................................... 44 watch settings ........................................ 45 setting alarm ..................................... 45 setting time of day .....................

  • Page 8

    D. How to recall training information .......... 68 exercise time ...................................... 70 recovery information of basicset .... 70 exercise distance ................................ 70 pace information ............................... 70 speed information ..............................

  • Page 9

    A. Getting going a 5 the electrode areas of the strap detect your heart rate. The connector transmits your heart rate signal to the wrist unit. The wrist unit displays and records your heart rate and running/cycling data during exercise. Enter your personal settings into the wrist unit and analyze t...

  • Page 10: Buttons and Their Functions

    A 6 stop signal / light ok signal/ light turns the beep on or off. Turns the backlight on. Stop return - stops measuring the heart rate. Exits the displayed mode and returns to the previous mode level. Returns to the time of day display from any mode by pressing and holding the stop button. Ok accep...

  • Page 11

    A 7 useful tips • briefly pressing a button (approximately 1 second) will do different things than pressing and holding the button for a longer period of time (approximately 2 to 5 seconds). If your press the button for a longer period of time, you can use shortcuts. • the buttons are slightly stiff...

  • Page 12: Easy Start

    A 8 how to prepare the wrist unit 1. Since the display is blank when the wrist unit leaves the factory, you have to activate the wrist unit by pressing the ok button twice, after which the time of day display appears. This is a one-off procedure; once you have turned on your wrist unit you can not t...

  • Page 13

    A 9 installing the polar s1™ foot pod first, make sure that there is a battery in the foot pod. You can check this by pressing the red button on the foot pod. If a green light starts to flash, you can start attaching the foot pod on your shoe. If there is no light, start from the chapter assembling ...

  • Page 14

    A 10 attaching the s1 foot pod on your shoe 1. Detach the holder from the foot pod by unfastening the flap and lifting the foot pod from the rear. 2a./b./c. Loosen your shoelaces and place the holder under the laces, above the tongue of the shoe. Tighten the laces. 3. Attach the foot pod to the hold...

  • Page 15

    A 11 how to put the transmitter on 1. Moisten the electrode areas of the strap under running water and make sure that they are well moistened. 2. Attach the connector to the strap. Position the connector's letter l to the word left on the strap and snap the fastener. 3. Adjust the strap length to fi...

  • Page 16

    A 12 mobile phones may cause interference when starting the heart rate measurement. 4. Press the ok button to start measuring your heart rate. A heart symbol will start flashing and your heart rate (beats per minute) will appear in a maximum of 15 seconds. 5. Press ok again. The stopwatch starts run...

  • Page 17

    A 13 all that you can do with your running computer here is a short overview of the modes of the wrist unit and the different functions they offer you. 1. Time of day in this mode you can use your running computer as a watch since it can display the time, date, weekday, alarm and two different time ...

  • Page 18

    A 14 a. Basicuse is the easiest way to start exercising because you do not have to set different target limits or timers. You just start in measuring mode and choose basicuse and you are ready to go. You can select among several different heart rate, running or cycling information alternatives for t...

  • Page 19

    A 15 4. File (see section d. How to recall training information) in this mode you can recall your training information. Your running computer saves up to 99 files of exercise information when you use the recording mode (stopwatch on). For more information about the recorded training information, see...

  • Page 20

    A 16 polar ownoptimizer helps you to optimize training load during training program so that training will develop performance and will not lead to long-term under- or overtraining. Ownoptimizer is a modification of traditional proven orthostatic overtraining test and is based on heart rate and heart...

  • Page 21: Communication Possibilities.

    B 17 b. How to enter settings exercise set memory set function set speed set user set watch set monitor set time of day file options tests connect this section describes how to manually enter settings by pressing the wrist unit buttons. However, polar running computer offers you another and faster w...

  • Page 22: User Information Settings

    B 18 user information settings user set kg/lbs cm/ feet inch birthday sex activity hr max vo 2max options in the user set loop you can move forward only by pressing ok. The digits run faster if you press and hold the up or down button as you adjust the value. Release the button when approaching the ...

  • Page 23

    B 19 weight (kg or lbs) 5. Scroll up or down to adjust your weight. Press ok. Height (cm or ft/ inch) 6. Scroll up or down to adjust your height. Press ok. Date of birth (birthday) 7. Scroll up or down to adjust your day of birth. Press ok. 8. Month appears. Scroll up or down to select your month of...

  • Page 24

    B 20 high you participate regularly, at least 3 times a week, in heavy physical exercise. E.G. You run 10-20 km/ 6-12 miles per week or spend 2-3 hours per week in comparable physical activity. Top you participate regularly in heavy physical exercise at least 5 times a week. E.G. You exercise to imp...

  • Page 25

    B 21 when you start setting your exercise preferences your first choice is to select whether you want to set your personal exercise set or to exercise with basicuse option. If you select to start setting the exercise sets, your second choice is whether you want to select basicset or an interval trai...

  • Page 26

    B 22 setting exercise sets preset exercise sets ready for five exercise sets; when you start exercising, just select one of the sets. Interval training set if you choose interval on, you can set 3 different exercise phases for each exercise set in following order: warm-up phase • countdown timer 1 o...

  • Page 27

    B 23 options exercise set e0 e1 e2 e3 e5 e4 exercise set 1-5 timer 1 limits 1 limits 2 timer 3 recovery limits 3 timer/hr/dist. Interval repeat interval timer/hr/dist./manual summary limits interval on interval off (basicset) limits 3 limits 2 limits 1 timer 1 timer 2 timer 3 timer/hr recovery summa...

  • Page 28

    B 24 setting timers if you start from the time of day display, repeat steps 1-5. 6. Scroll up or down until desired timer is displayed. Press ok to start setting the timer. 7. Scroll up or down to turn the timer on or off. Press ok. Timer off: skip steps 8-9. 8. Scroll up or down to adjust minutes. ...

  • Page 29

    B 25 0 10 20 30 40 50 160 140 120 100 80 60 40 limits 1 heart rate time limits 2 limits 3 summary limits • time within, above and below limits 1, 2 and 3 is recorded only when those particular limits are activated. • time within, above and below summary limits is recorded during the entire exercise,...

  • Page 30

    B 26 setting recovery calculation you can select 2 optional types of recoveries in a basicset: a. Time-based recovery ends your recovery as you reach the preset time. B. Heart-rate-based recovery ends your recovery as you reach the preset heart rate. If you start from the time of day display, repeat...

  • Page 31

    B 27 setting interval type you can select four optional types of intervals: a. Time-based interval ends your interval when you have used the preset time. B. Heart-rate-based interval ends your interval as you reach the preset heart rate. When selecting heart-rate-based interval, recovery calculation...

  • Page 32

    B 28 units 2: adjustable units are miles and feet. A. Time-based interval 8. Scroll up or down to adjust minutes. Press ok. 9. Scroll up or down to adjust seconds. Press ok. Interval timer appears. Or b. Heart-rate-based interval 8. Scroll up or down to adjust the heart rate that will end your inter...

  • Page 33

    B 29 setting interval recovery calculation you can select 3 optional types of recoveries: a. Time-based recovery ends your recovery as you reach the preset time. B. Heart-rate-based recovery ends your recovery as you reach the preset heart rate. C. Distance-based recovery ends your recovery as you r...

  • Page 34

    B 30 c. Rec. Dist is displayed. 10. Scroll up or down to adjust kilometers. Press ok. 11. Scroll up or down to adjust hundreds of meters. Press ok. Recovery dist appears. To continue your settings, press the stop button or to return to the time of day display, press and hold the stop button. Naming ...

  • Page 35: Setting Recording Rate

    B 31 setting recording rate 1. In the time of day display scroll up or down until options is displayed. 2. Press ok to enter the options mode. Exercise set is displayed. 3. Scroll up or down until memory set is displayed. 4. Press ok to start the memory settings. Rec. Rate is displayed. 5. Scroll up...

  • Page 36

    B 32 altitude speed cadence power rec. Rate 5s rec. Rate 15s rec. Rate 60s on on on on 4 h 57 min 14 h 53 min 59 h 34 min on on on off 8 h 56 min 26 h 48 min 99 h 59 min on on off on 5 h 35 min 16 h 45 min 67 h 01 min on on off off 11 h 10 min 33 h 31 min 99 h 59 min on off off off 14 h 53 min 44 h ...

  • Page 37: Turning Functions On/off

    B 33 options function set owncal on/off tests on/off hr max -p on/off altitude on/off autolap on/off 1. In the time of day display scroll up or down until options is displayed. 2. Press ok to enter the options mode. Exercise set is displayed. 3. Scroll up or down until function set is displayed. 4. ...

  • Page 38

    B 34 tests on/off if you start from the time of day display, repeat steps 1-4. 5. Scroll up or down until tests is displayed. 6. Press ok to start setting the tests. On/off starts to flash. 7. Scroll up or down to set the tests on or off. Press ok. Predicted maximum heart rate on/off (hr max -p) if ...

  • Page 39

    B 35 to use the thermometer the altitude must be turned on. For most accurate altitude readings, calibrate the altimeter every time before an exercise. To continue setting your settings, press the stop button or to return to the time of day display, press and hold the stop button. Autolap on/off whe...

  • Page 40: Speed Settings

    B 36 speed settings 1. In the time of day display scroll up or down until options is displayed. 2. Press ok to enter the options mode. Exercise set is displayed. 3. Scroll up or down until speed set is displayed. 4. Press ok to start the speed settings. 5. Choose to start setting running speed, bike...

  • Page 41

    B 37 you can calibrate the s1 foot pod by running a preset distance; for example, one lap on a 400-meter track, at a steady pace or by manually adjusting the calibration factor. Calibration by running if you start from the time of day display, repeat steps 1-5. 6. Calibrate? Speed is displayed. Pres...

  • Page 42: Bicycle Settings

    B 38 you get the best calibration result if you wear the same shoes that you normally use and you run on the same type of surface. You can cancel the calibration by pressing the stop button on the wrist unit. If you ran less than the preset distance, calibration failed is displayed. Calibration manu...

  • Page 43

    B 39 ertro wheel size diameter (inches) wheel size setting (mm) 30-559 26x1.25 1953 35-559 26x1.5 1985 44-559 26x1.75 2030 47-559 26x1.95 2050 26x1 1/8 tubular 1970 650-20c 1952 622-20 700x20c 2086 622-23 700x23c 2096 622-25 700x25c 2105 700c tubular 2130 28 (700 b) 2237 adjusting the wheel size (wh...

  • Page 44

    B 40 method 2. Mark the tread of the front tire with a line and roll the tire perpendicular to the ground. You can also use the valve as a mark. Mark a line on the ground. Move your bike on a flat surface straight ahead for one complete wheel rotation. Check that the tire is perpendicular to the gro...

  • Page 45

    B 41 power* on/off if you start from the time of day display, repeat steps 1-5. 6. Scroll up or down until power is displayed. 7. Press ok to start setting the power output. On/off starts to flash. 8. Scroll up or down to set power output on or off. Press ok. Off: skip the rest of the power output s...

  • Page 46

    B 42 naming bike 1 and bike 2 you can name the bikes with four letters, numbers or marks. The number in the right corner indicates, which bike settings are in use. (--=speed off, b1=bike 1, b2=bike 2) 1. In the time of day display scroll up or down until options is displayed. 2. Press ok to enter th...

  • Page 47: Monitor Settings

    B 43 options monitor set sound on/off units 1/2 help on/off monitor settings 1. In the time of day display scroll up or down until options is displayed. 2. Press ok to enter the options mode. Exercise set is displayed. 3. Scroll up or down until monitor set is displayed. 4. Press ok to start the mon...

  • Page 48

    B 44 the units settings affect the following features: units 1: units 2: user information kg, cm lbs, feet date of birth day-month-year month-day-year speed km/h mph distance km, hundreds of meters miles, feet pace minutes/km minutes/mile altitude meters feet meters ascended meters feet temperature ...

  • Page 49: Watch Settings

    B 45 options watch set alarm time 1/2 date remind on/off 1. In the time of day display scroll up or down until options is displayed. 2. Press ok to enter the options mode. Exercise set is displayed. 3. Scroll up or down until watch set is displayed. 4. Press ok to start the watch settings. Alarm is ...

  • Page 50

    B 46 12h time mode: month - day - year setting time of day if you start from the time of day display, repeat steps 1-4. 5. Scroll up or down until time1/ time2 is displayed. 6. Press ok to start setting the time of day. 7. Time is flashing. Scroll up or down to select time 1 or time 2. Press ok. 8. ...

  • Page 51

    B 47 turning reminders on/off if you start from the time of day display, repeat steps 1-4. 5. Scroll up or down until remind is displayed. 6. Press ok to start setting the reminders. 7. Scroll up or down until desired reminder is displayed. The number of the reminder is displayed in the corner of th...

  • Page 52: Setting Tips

    B 48 setting tips swap time 1 or time 2 in the time of day display press and hold the down button. Time 1 or time 2 is displayed in the uppermost row for a couple of seconds. Displayed time will now be used in all watch and alarm functions. If you chose time 2, “2” is displayed in the time of day di...

  • Page 53: Measuring Mode

    C 49 time of day measuring mode recording mode c. Exercise you can use two modes in your exercise: measuring or recording mode. In the measuring mode you can see your heart rate but your exercise is not recorded. In the recording mode your exercise is recorded and stopwatch and other calculations ar...

  • Page 54

    C 50 3. Start from the time of day display by pressing the ok to start measuring your heart rate. A heart symbol will start flashing and your heart rate in beats per minute will appear in max. 15 seconds. The wrist unit returns automatically to the time of day display within 5 minutes if there is no...

  • Page 55

    C 51 if you are not running or cycling, turn the speed settings off by pressing and holding the down button. Repeat until -- appears. This will give you more memory capacity. 4. If you want to record running information, turn the foot pod on after your heart rate is displayed on the wrist unit. Pres...

  • Page 56: Recording Mode

    C 52 recording mode before starting recording, check that you have enough memory left. This information is displayed in the upper row, in the measuring mode. If you are starting from the time of day display, press and hold ok. Exercise information will be stored in an exercise file only when the sto...

  • Page 57

    C 53 if there is no or irregular running speed readings on the display, check the following: • keep distance to other runners with foot pods. • if you keep the wrist unit in front of you for longer than 15 seconds the speed and distance measurements stop. You need to reactivate the measurements by m...

  • Page 58

    C 54 swapping the heart rate/pace limits press and hold the up button. Repeat until the desired limits are displayed. In the interval training mode the limits are automatically swapped when the phase changes to the preset limits. You have three optional recording modes depending on the selected exer...

  • Page 59

    C 55 storing lap and split time press ok to store lap and split time. First then lap time split time average heart rate of the lap number of the lap the wrist unit automatically stores a lap time when you stop recording an exercise. You can store 99 laps if you have not used the interval function. A...

  • Page 60

    C 56 for most accurate altitude readings, calibrate the altimeter every time before an exercise. Swapping the displayed exercise information you can swap the display information by pressing the down button in the measuring or recording mode. The wrist unit saves the upper and lower row settings for ...

  • Page 61

    C 57 *optional polar cadence sensor or polar power output sensor required. You can configure the middle and upper rows either in the measuring and recording mode. 1. Select the middle row information press the down button briefly to select the desired display alternative. When you swap the middle ro...

  • Page 62: Starting An Exercise Set

    C 58 1. Start from the time of day display. Press ok to enter the measuring mode. 2. If you want to swap the preset exercise set, press and hold the up button until the exercise set (e1-e5) is swapped. Release. Repeat until desired exercise set is displayed. 3. To start exercising and recording the ...

  • Page 63

    C 59 0 10 20 30 40 50 160 140 120 100 80 60 40 warmup phase countdown timer 1 limits 1 interval phase repeats 03 cooldown phase countdown timer 3 limits 3 interval recovery interval recovery interval recovery heart rate time structure of an interval training exercise: exercising with interval traini...

  • Page 64

    C 60 warm-up phase 1. First heart rate or pace limits 1 (if set on). 2. Then countdown timer 1. Heart rate information. Countdown timer starts running if you have set the timer 1 on. If you have set the timer off, press and hold ok and continue from the interval phase. 3. At the end of warm-up phase...

  • Page 65

    C 61 interval session 1. First preset heart rate or pace limits 2 (if set on). 2. Then one of the following is displayed depending on your settings: a. Manual, b. Time-based, c. Heart rate-based or d. Distance-based interval. A. Manual interval. Number of set intervals. Current interval number. Inte...

  • Page 66

    C 62 3. At the end of interval interval duration. Average heart rate of the interval. When your interval ends the wrist unit automatically continues with following preset function: recovery calculation or cool-down phase. Recovery calculation one of the following is displayed depending on your setti...

  • Page 67

    C 63 at the end of recovery a. And b. Or c. Recovery duration. Recovery distance. Drop in your heart rate. Cool-down phase 1. First preset heart rate limits 3 (if set on). 2. Then countdown timer 3. Heart rate information. Countdown timer starts running if you have set the timer 3 on. If you have se...

  • Page 68

    C 64 exercising with basicset (int off, e1-e5) in this mode you can also use the functions in “recording mode” section. Starting the timers if timers are set on, they automatically start running once you start the stopwatch. Timers alternate in the following order: timer 1, 2, 3, 1, 2, 3 etc. At the...

  • Page 69: Tips During The Exercise

    C 65 swapping the exercise type (e0 or e1-e5) in the measuring mode press and hold the up button. Release. Repeat until desired exercise set or basicuse is displayed. Tips during the exercise 1. Press the stop button to pause the exercise. 2. Press and hold the stop button until time of day is displ...

  • Page 70: Tips During The Exercise

    C 66 tips during the exercise swapping the speed settings (--, ru, b1 or b2) in the measuring mode press and hold the down button. Release. Repeat until run speed, bike 1 or 2 or speed off is displayed. You can now exercise with the chosen settings. From running to cycling and vice versa can be swap...

  • Page 71

    C 67 interrupting an interval or recovery calculation press and hold the ok button during your interval training exercise session to interrupt the calculation. The following section automatically starts. E.G. If you interrupt an interval your recovery calculation (if set on) automatically starts. In...

  • Page 72: Exercise Values.

    D 68 d. How to recall training information the wrist unit starts saving exercise information to a file as you start the stopwatch. You can recall the information in the file mode. In the file mode there are up to 99 exercise files and a records file, which keeps track of the cumulative and maximum e...

  • Page 73

    D 69 some information alternates on the display automatically. You can make the alternation faster by pressing the ok button e.G. The target heart rate zone information. File (f1-f99) exe. Time distance speed cadence altitude °c/ °f ascent power pl % lrb limits inzone 1 inzone 2 inzone 3 inzone s kc...

  • Page 74

    D 70 exercise time (exe. Time) the exercise time is the amount of time that you have exercised with the stopwatch running. Average and maximum heart rates of your exercise alternate on the display. To continue recalling the file, scroll up or down button. Recovery information of basicset exercise (r...

  • Page 75

    D 71 altitude (alt. Avg/ max/ min) average, maximum and minimum altitude of the exercise alternate. Temperature (°c or °f avg/ max/ min) average, maximum and minimum temperature of the exercise alternate. Ascended meters/feet (ascent) you can see the ascended meters/ feet of the exercise. Power* (pw...

  • Page 76

    D 72 exercise time within, above and below the target zones indicates the exercise time, which you have spent within (inzone), above and below each limits. Time within, above and below limits 1,2 and 3 is recorded only when those particular limits are activated. Time within, above and below summary ...

  • Page 77

    D 73 total distance (tot. Dist./odometer) measures cumulative total distance of several exercise sessions starting from the previous resetting of the value in records file. In a running file value is indicated as total distance and in a cycling file as odometer. F1-f99 exe. Set warmup interval coold...

  • Page 78

    D 74 cool-down phase duration of the cool-down. The heart rate at the end of the cool-down, average and maximum heart rates of the cool-down phase. 3. Press the stop button to return to the previous file level and skip steps 4-6. Or, continue recalling more detailed information of the interval phase...

  • Page 79

    D 75 file f1-f99 laps best lap lap 1 ... Lap 99 lap information (laps) start with the display showing laps and the number of recorded laps. 1. Press ok to start recalling the lap information. 2. Scroll up or down to see the following information: recovery information time-based recovery. Recovery du...

  • Page 80

    D 76 in the upper row, the split time alternates with the help texts if the help function is turned on. You can check the following detailed lap information in the middle row by pressing the ok button repeatedly: • lap time (lap time), • speed at the end of the lap (speed), • cadence* at the end of ...

  • Page 81

    D 77 recorded samples check the detailed information of the exercise in the sample file. Start with the display showing samples and the number of recorded samples. 1. Press ok to start recalling the samples. The sample number, heart rate and time when the sample was recorded are displayed. In the up...

  • Page 82

    D 78 deleting a file 1. In the time of day display scroll up or down until file is displayed. 2. Press ok to enter the file mode. 3. Scroll up or down until desired exercise file is displayed. Press and hold the signal/light button. Delete file and file number are displayed. 4. Press ok. The wrist u...

  • Page 83: Records File

    D 79 this file is updated each time your exercise is recorded to file. 1. In the time of day display scroll up or down until file is displayed. 2. Press ok to enter the file mode. 3. Scroll up or down until records is displayed. 4. Press ok to enter the records file. Tot. Kcal is displayed. You will...

  • Page 84

    D 80 resetting your cumulative counts to zero once your have reset the cumulative count you cannot retrieve it. Start with the display showing tot. Kcal, tot. Time, run./rid. Time or tot. Dist./odometer in the records file. 1. Press ok to start resetting the desired total count. Reset appears and th...

  • Page 85

    D 81 returning to your previous maximum value start with the display showing max spd, max cad*, max alt or max pwr* in the records file. 1. Press and hold the signal/light button to start returning to the previous value. Return old appears and the value starts to flash. 2. You can still cancel the r...

  • Page 86: Polar Fitness Test

    E 82 e. Tests the polar fitness test is an easy, safe and quick way to estimate individual maximal aerobic power and to get predicted maximum heart rate value. The polar fitness test is targeted to healthy adults. Polar fitness test ownindex ownindex is a value which is comparable to maximal oxygen ...

  • Page 87

    E 83 if you want to improve your cardiovascular fitness, it takes a minimum of 6 weeks on an average to see a noticeable change in ownindex. Less fit individuals see progress even more rapidly and for more fit individuals more time is needed. Cardiovascular fitness is best improved by exercise types...

  • Page 88

    E 84 predicted maximum heart rate (hr max -p) the hr max -p definition is carried out simultaneously with the polar fitness test. The hr max -p score predicts your individual maximum heart rate value more accurately than the age-based formula (220 - age). The age-based method provides a rough estima...

  • Page 89

    E 85 carrying out the test to get reliable test results, the following basic requirements apply: • you should be relaxed and calm. • the test can take place anywhere - home, office, health club - as long as the testing environment is peaceful. No disturbing noises (e.G. Television, radio or telephon...

  • Page 90

    E 86 time of day file options tests connect op.Test fit. Test op. Test reset 1. In the time of day display scroll up or down until tests is displayed. Press ok: if you cannot find tests mode check that you have turned the function on in the options mode. 2. Scroll up or down until fit. Test is displ...

  • Page 91

    E 87 interrupt the test • you can stop the test any time during the test by pressing the stop button. Failed test is displayed for a few seconds. The latest ownindex and hr max -p are not replaced. If the wrist unit does not succeed in receiving your heart rate at the beginning or during the test, t...

  • Page 92

    E 88 the classification is based on literature review of 62 studies where vo 2max 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 envir...

  • Page 93

    E 89 for various fitness classes we recommend the following: 1 2 3 4 6 7 5 1-3 increase exercise for health benefits and fitness improvement. 4 to ensure good health, maintain current exercise habits. For fitness improvement an increase in exercise is recommended. 5-7 maintain current exercise habit...

  • Page 94: Training Optimizer

    E 90 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 experience a decrease in...

  • Page 95

    E 91 baseline tests when you start using ownoptimizer for the first time, six baseline tests should be conducted over a period of two weeks to determine your personal baseline value. These baseline measurements should be taken during two typical basic training weeks, not during heavy training weeks....

  • Page 96

    E 92 to get reliable test results, the following basic requirements apply: - you should be relaxed and calm. - avoid eating, drinking and smoking 2-3 hours prior to the test. - the test can take place anywhere – at home, in the office, at a health club – as long as the test environment is peaceful. ...

  • Page 97

    E 93 6. After 3 minutes, the wrist unit gives a signal and stand up is displayed. Stand up and remain standing still for 3 minutes. 7. After 3 minutes the wrist unit again gives again a signal and the test is finished. 8. You can see both a numerical and a verbal interpretation of the result on the ...

  • Page 98

    E 94 treffect / training effect (3) your test heart rates are higher than average. You may have exercised intensively in the previous days. You have two choices: 1) rest or light train for one or two days, or 2) continue intensive training for one or two days and then recover well. Other sources of ...

  • Page 99

    E 95 overreach / overreaching (7) your ownoptimizer test indicates that you have had a very intensive training period for several days or weeks. Your test heart rates have continuously stayed at a high level. This seriously indicates that you should have a complete recovery period. The longer you ha...

  • Page 100

    E 96 to recover from a state of parasympathetic overtraining, you have to recover your body balance completely. Recovering may take several weeks. You should not exercise, and instead rest completely for most of the recovery period. You can possibly have a few days with some light aerobic training i...

  • Page 101

    F 97 f. Care and maintenance your polar running computer is a high-tech instrument of superior design and workmanship and should be treated with care. The suggestions below will help you fulfill the guarantee obligations and enjoy this product for many years to come. Taking care of your polar runnin...

  • Page 102

    F 98 • never put the connector in a washing machine or a drier! • you can wash the strap in a washing machine at +40 °c / 104 °f. We recommend that you use a washing pouch. • we recommend that you wash the strap after each time you have used it in pool water with a high chlorine content. • do not sp...

  • Page 103

    F 99 2. Remove the battery cover from the connector, lift the battery from the niche and replace it with a new battery. 3. Remove the sealing ring of the battery cover and replace it with a new ring. 4. Place the negative (-) side of the battery against the connector and the positive (+) side agains...

  • Page 104

    F 100 wrist unit the estimated average battery life of the wrist unit is 2 years in normal use (2h/ day, 7 days a week). Note also that excessive use of the backlight and the alarm signals will use the battery more rapidly. Do not open the polar wrist unit yourself. To ensure the water resistance pr...

  • Page 105

    G 101 g. Precautions using the polar running computer in a water environment your polar running computer is water resistant to 30 meters/ 100 feet. To maintain the water resistance, do not operate the buttons of the wrist unit under water. Users measuring their heart rate in water may experience int...

  • Page 106

    G 102 electromagnetic interference disturbances 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 or when you walk through electric security gates. I...

  • Page 107

    G 103 exercise may include some risk, especially for those who have been sedentary. Before starting a regular exercise program you are recommended to answer to the following questions for health status checking. If the answer is yes to any of the questions, we recommend that you consult a doctor bef...

  • Page 108

    G 104 notice to persons with pacemakers, defibrillator or other implanted electronic device. Persons who have a pacemaker use the polar running computer at their own risk. Before starting use, we always recommend an exercise test under doctor’s supervision. The test is to ensure the safety and relia...

  • Page 109

    H 105 h. Frequently asked questions what should i do if... ...I don’t know where i am in the options or file cycle? Press and hold the stop button until time of day is displayed. ...I cannot find the previous exercise’s file? You may have used the measuring mode during your exercise, which means tha...

  • Page 110

    H 106 4. Have you had a cardiac event which may have altered your ecg waveform? In this case consult your physician. ...Heart symbol flashes irregularly? 1. Check that the wrist unit is not further than 1 meter/ 3 feet from the transmitter. 2. Check that the elastic strap has not become loose during...

  • Page 111

    H 107 discharged battery is the battery symbol on the display. Also the digits fade when the backlight is used. Have the batteries checked. ...There are no reactions to any buttons? Reset the polar running computer. Resetting clears watch settings which will return to the default settings. User info...

  • Page 112

    H 108 4. If you keep the wrist unit in front of you for longer than 15 seconds the speed and distance measurements stop. You need to reactivate the measurements by moving your hand. 5. If you are running on a treadmill and have attached the wrist unit to a crossbar in front of you, try moving the wr...

  • Page 113

    I 109 i. Technical specifications polar s625x is designed to indicate the level of physiological strain and intensity in sports and exercise. It also measures altitude and temperature in running/cycling. No other use is intended or implied. The altitude and temperature functions are not designed to ...

  • Page 114

    I 110 wrist unit battery type: cr 2354 battery life: average 2 years (2h/ day, 7 days/ week) operating temperature: -10 °c to +50 °c/ 14 °f to 122 °f water resistance: to 30 meters/ 100 feet back cover material: polycarbonate and glass fibre wrist strap material: polyurethane wrist strap buckle and ...

  • Page 115

    I 111 default settings time of day 10:00/ 24h alarm off date of birth 0 (adjustable range for year is 1921 – 2020) sex male weight 0 (kg) height 0 (cm) activity low hr max 190 vo 2max male 45 female 35 run speed on bike 1/2 off wheel size for bike 1 2000 wheel size for bike 2 2100 cadence off power ...

  • Page 116

    J 112 j. Limited polar international guarantee • this limited polar international guarantee is issued by polar electro inc. For the consumers who have purchased this product in the usa or canada. This limited polar international guarantee is issued by polar electro oy for the consumers who have purc...

  • Page 117

    K 113 k. Polar disclaimer • the material in this manual is for informational purposes only. The products it describes are subject to change without prior notice, due to the manufacturer’s continuous development program. • polar electro inc. / polar electro oy makes no representations or warranties w...

  • Page 118

    L 114 l. Polar glossary activity level: your long-term physical activity level you need to assess in order to do the polar fitness test. Altitude and temperature: the altitude and temperature are measured by using an atmospheric pressure sensor. Air pressure changes constantly due to various weather...

  • Page 119: Display Texts

    L 115 --: indicates that you have no speed settings on. Alarm: indicates the alarm in watch settings. Alt.: indicates altitude. Am or pm: are used in 12h time mode. E.G. In 24h time mode 13:00 means 1:00 pm. Asc.: indicates ascended meters/ feet. Avg: together with a reading indicates average heart ...

  • Page 120

    L 116 hr max -p: predicted maximum heart rate value. Interval, int: options mode: indicates interval training set recording mode: indicates interval exercise session including warm-up, interval and cool-down phases. Inzone/ above/ below: indicate the time spent within, above and below the target zon...

  • Page 121

    L 117 e.G. In nutrition planning. Owncal calorie calculation starts when your heart rate reaches 90 bpm or is above 60% of your maximum heart rate, whichever is smaller. These limits are set to count only exercise calories. The higher the heart rate, the faster the energy expenditure. Owncal is indi...

  • Page 122

    L 118 recotime, time-based recovery: you set the recovery time in the options mode. In the file mode you will see the drop in your heart rate and the recovery duration. Ru: indicates running speed settings. Spd: indicates velocity. Split time: the elapsed time from the beginning of the exercise unti...

  • Page 123: Index

    L 119 index 12h/ 24h time mode ............................... 46 activity/ button sound on/off ............... 43 alarm settings ........................................ 45 all that you can do with your running computer ............................ 13 altitude .........................................

  • Page 124

    L 120 recall training information .................. 68 recording rate settings ......................... 31 records file ............................................. 79 recovery during basicset ............... 65, 70 recovery during interval training ... 62, 75 recovery settings .....................

  • Page 125

    Manufactured by: polar electro oy professorintie 5 fin-90440 kempele tel. +358-8-520 2100 fax +358-8-520 2300 www.Polar.Fi recyclable material..

  • Page 126: Down

    Quick guide how to start measuring your heart rate (basicuse) 1. Place the transmitter around your chest and wet the electrodes. Place the wrist unit on your wrist. 2. Press and hold the ok button to start the measurement. The stopwatch and the exercise recording start. Your heart rate will appear i...

  • Page 127: Ir Interface:

    With the following accessories you get the most out of your s625x ir interface: the polar ir interface is designed for communication between polar heart rate monitors and polar software products. For infrared connection to your pc you need a polar ir interface if you do not have an irda port in your...

  • Page 128

    R u n n i n g c o m p u t e r polar s625x offers you the possibility for infrared communication with polar training analysis software. See the instructions from the cd-rom set. S 625x 17925169.00 eng b.