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Polar RS400 User Manual
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ENGLISH CONTENTS 1. INTRODUCTION .................................................................................................................... 4 2. RUNNING COMPUTER PARTS ................................................................................................... 5 3. GETTING STARTED ................................................................................................................ 6 Basic Settings........................................................................
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ENGLISH Language .......................................................................................................................28 Sleep ............................................................................................................................28 Watch Settings.................................................................................................................... 29 Reminder .....................................................................................
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ENGLISH 1. INTRODUCTION 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 running computer. The latest version of this user manual can be downloaded at http://www.polar.fi/support. For video tutorials, go to http://www.polar.fi/en/support/video_tutorials. 4 Introduction
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ENGLISH 2. RUNNING COMPUTER PARTS 1. Polar RS400/RS800 Running Computer: The running computer displays and records your heart rate and other exercise data during exercise. 2. Polar WearLink® 31 transmitter (Polar RS400) or Polar WearLink® W.I.N.D. transmitter (Polar RS800): The transmitter sends the heart rate signal to the running computer. The transmitter consists of a connector and a strap. TM 3. Polar S1 foot pod (Polar RS400): The sensor transmits the running speed/pace and distance measure
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ENGLISH 3. GETTING STARTED 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 faster if you press and hold UP or DOWN. 1. To activate your running computer, press OK twice. 2. Welcome to Polar Running World! is displayed. Press OK. 3. Language: Select English, Deutsch, Español or Fr
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ENGLISH Menu Structure Getting Started 7
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ENGLISH 4. PREPARE FOR TRAINING 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 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. 3. Check that the w
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ENGLISH 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 picture 1). 3. Open the battery cover carefully. Pull out the battery case (see picture 2). Insert the battery (AAA) inside the battery case. 4. Insert the battery case back inside the cover. Make s
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ENGLISH *Optional S1 foot pod required. Calibrate the Foot Pod Optional calibration of the foot pod improves accuracy of speed, pace, and distance* measurements. It is recommended that you calibrate the foot pod before using it for the first time, if there are significant changes in your running style, or if the position of the foot pod on the shoe is dramatically changed (e.g. if you have new running shoes). You can calibrate the foot pod by running a known distance, or by setting the calibrati
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ENGLISH Select Settings > Features > Footpod > Calibrate . Set the Calibration factor and press OK. The foot pod is now calibrated. 2. After starting heart rate measurement and before exercise recording. In the time mode, select OK > Settings > Footpod > Calibrate. Set the Calibration factor and press OK. The foot pod is now calibrated, and you can start exercise recording by pressing OK. 3. During exercise by pausing exercise recording. Start exercising by pressing OK twice in the time display.
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ENGLISH • 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 automatically. This is called OwnZone. For further information, see Determine Your OwnZone (page 18). Additional background information can be found in OwnZone Training (page 43). • Add new: Create and save your own basic exercise. You can store a total of 10 exercises + 1 Free exercise in your r
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ENGLISH • Timers: Set timer for the zone (minutes and seconds) and press OK. Or • Distances*: Set distance for the zone and press OK. Or • Off: Set timers and distances* off and press OK. Once you have defined the first zone, Zone 1 OK is displayed. For more than 1 exercise zone, repeat steps 2 and 3 until all zones are defined. 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 during your next workout.
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ENGLISH 5. TRAINING Start Training Wear the transmitter and foot pod* as instructed. Make sure the foot pod is on, and that you have activated the foot pod in your running computer (Settings > Features > Footpod). 1. Start heart rate measurement by pressing OK. 2. Within 15 seconds, your heart rate appears on the display. Stand still and wait until the running computer finds the foot pod signal (runner symbol stops flashing). To quick-change exercise type, press and hold UP. To quick-change shoe
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ENGLISH Heart rate view Speed*/Pace*/Calories Stopwatch Heart rate Stopwatch view Calories Speed/pace/ Time Stopwatch Lap time view Zone pointer Heart rate Lap time Speed/pace view Target zone Distance* Speed/pace 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 (page 33). Y
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ENGLISH Text on the display Symbol Explanation Calories Expended calories Distance* Distance run so far Speed/pace* Current speed/pace Zone pointer (heart rate) Target zone indicator with a heart symbol that moves left and right inside the zone limits. If the heart symbol is not visible and/or an alarm sounds, your heart rate is outside the target zone. Zone pointer (speed/pace) Target zone indicator with a symbol that moves left or right according to your speed/pace. If the symbol is not visibl
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ENGLISH alarm function is on). Unlock the sport zone by pressing and holding OK again: Sport zone3 Unlocked is displayed. Using the software, you can also base ZoneLock on your speed/pace*. For further information, see software help. 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 exe
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ENGLISH Determine Your OwnZone For background information on Polar OwnZone®, see OwnZone Training (page 43). Find your OwnZone in 1-5 minutes during a warm-up period by walking and jogging. You should start 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 menta
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ENGLISH 6. AFTER TRAINING Stop Recording Pause exercise recording by pressing STOP. To stop recording completely, press STOP again. 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 (page 47). Analyze Exercise Results To view basic data on your performance, see File on your running computer. For deeper analysis, transfer the data to Polar ProTrainer
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ENGLISH b. Sport zones Select File > Exercise log > Sport zones c. Phases Select File > Exercise log > Phases d. Laps Select File > Exercise log > Laps a. Basic Select File > Exercise log > Basic Name of exercise Starting time Distance* Duration Press OK and scroll with UP or DOWN to view: 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
