User manual POLAR RS200

17928534.00 ENG/FRA A FRA 17928534.00 ENG/FRA A User Manual Polar RS200TM Polar RS200sdTM Manuel d'Utilisation Polar RS200TM Polar RS200sdTM ENG Voir le Menu Rapide Visualisez la date et l'heure. Visualisez en détail les données de toutes vos séances d'exercices sur le long terme. Modifiez les réglages d'exercices, ou les réglages personne. Réalisez le Polar Fitness Test et suivez votre progression sur le long terme. Faites des réglages sur votre PC, transférez-les vers votre Cardio Running et transférez vos données d'exercice sur le site Internet. Mode Connexion Appuyez longuement sur le bouton Lumière Press Red button (long press) Appuyez sur Appuyez sur Appuyez sur Appuyez sur Appuyez sur Démarrer / Graphe / HR max-p Emission / Réception Press Light (long press) Appuyez longuement sur le bouton Rouge Appuyez sur Stop Appuyez sur le bouton Rouge Mode Exercice RS200 / RS200sd QUICK GUIDE Consultez des données comme votre fréquence cardiaque ou les calories dépensées pendant votre séance. View Quick menu View the date and time of day. View detailed long-term information on your exercises. Change, e.g., exercise settings or personal information. Perform the Polar Fitness Test and view your long-term progress. Transfer the settings to your running computer from your PC and send your exercise data to the web service. Exercice / Fonctions / Personne / Généraux / Montre Time mode File mode Settings mode Test mode Connect mode Fichier exe. / Hebdo. / Cumuls / Effacer Stop Press Red button Standby mode Press Press Red button Press Press Red button Press Press Red button Press Press Red button Menu Arrêt Appuyez sur le bouton Rouge Mode Pré-exercice Press yez Appu top sur S Appuyez sur le bouton Rouge Appuyez sur le bouton Rouge Appuyez sur le bouton Rouge Appuyez sur le bouton Rouge Stop mode Press Red button Exercise mode Mode Heure Mode Fichier Mode Réglages Mode Test Monitor information, e.g., your heart rate and calories burned during your exercise sessions. Press Stop GUIDE RAPIDE RS200 / RS200sd ExerciseLog / Weekly / Totals / Delete Exercise / Features / User / General / Watch Start / Trend / HR max-p Send / Receive Press WRIST UNIT BUTTONS Note: Pressing a button briefly has a different effect than pressing and holding the button for a longer period of time: · Normal press: press and release the button. · Long press: press and hold the button (for at least one second). Light · Turn the backlight on. · View Quick menu (long press). · Unlock the buttons (long press). Stop · Stop, pause or cancel the function. · Exit the menu and return to the previous level of the menu. · Return to the Time mode (long press) in all modes except in the Exercise mode. · Move to the previous mode or menu level. · Increase the selected value. · Move to the next mode or menu level. · Decrease the selected value. Red button · Start, enter or accept the function. · Enter the displayed mode or menu and move to a lower menu level. · Enter the Standby mode. · Enter the Exercise mode (long press). · Record lap times in Exercise mode. -Touch (hands free button) To view information during exercise without pressing buttons, bring the wrist unit near the Polar logo on the transmitter. ENG 3 CONTENTS For RS200sd users: The information relevant to using the product with Polar S1TM Foot Pod is in blue text. 1. INTRODUCTION TO THE POLAR RS200 / RS200sd RUNNING COMPUTER ...........................................................................6 1.1 PRODUCT ELEMENTS ...............................................................................................................................................6 1.2 USING YOUR RUNNING COMPUTER FOR THE FIRST TIME ..........................................................................................7 EXERCISING ......................................................................................................................................................................9 2.1 MEASURING YOUR HEART RATE ...............................................................................................................................9 2.2 POSITIONING THE POLAR S1 FOOT POD ..................................................................................................................11 2.3 EXERCISE RECORDING ...........................................................................................................................................13 2.4 FUNCTIONS DURING EXERCISE ..............................................................................................................................15 2.5 STOPPING THE EXERCISE .......................................................................................................................................22 FILE - VIEWING RECORDED INFORMATION .....................................................................................................................24 SETTINGS ........................................................................................................................................................................34 4.1 EXERCISE SETTINGS ..............................................................................................................................................35 4.2 FEATURE SETTINGS ................................................................................................................................................43 4.3 USER SETTINGS .....................................................................................................................................................47 4.4 GENERAL SETTINGS ...............................................................................................................................................51 4.5 WATCH SETTINGS ...................................................................................................................................................53 4.5.1 Event ..........................................................................................................................................................53 4.5.2 Alarm..........................................................................................................................................................54 4.5.3 Time Zones .................................................................................................................................................56 4.5.4 Date............................................................................................................................................................57 ENG 2. 3. 4. 4 5. TARGET ZONE LIMITS ......................................................................................................................................................58 5.1 OWNZONE LIMITS ...................................................................................................................................................59 5.2 POLAR SPORT ZONES .............................................................................................................................................61 5.3 MANUAL LIMITS ......................................................................................................................................................64 TEST - POLAR FITNESS TEST ...........................................................................................................................................65 CONNECT - DATA COMMUNICATION ................................................................................................................................70 7.1 EDIT SETTINGS WITH A COMPUTER .........................................................................................................................70 7.2 TRANSFER YOUR TRAINING DATA TO THE TRAINING DIARY ON THE WEB ................................................................71 CARE AND MAINTENANCE ................................................................................................................................................72 PRECAUTIONS .................................................................................................................................................................75 6. 7. 8. 9. 10. FREQUENTLY ASKED QUESTIONS .....................................................................................................................................77 11. TECHNICAL SPECIFICATIONS ..........................................................................................................................................79 12. LIMITED POLAR INTERNATIONAL GUARANTEE .................................................................................................................81 13. POLAR DISCLAIMER ........................................................................................................................................................82 ENG 5 1. INTRODUCTION TO THE POLAR RS200 / RS200sd RUNNING COMPUTER 1.1 PRODUCT ELEMENTS The Polar RS200 Running Computer package consists of the following parts: Wrist Unit The wrist unit displays and records your heart rate and exercise data during exercise. Enter your personal settings into the wrist unit and analyze the exercise information after your workouts. Polar Web Services www.PolarRunningCoach.com is a complete web service tailored to support your exercise goals. Free registration gives you access to the personalized training program, training diary, useful articles, and much more. In addition, you can get the latest product tips and support online at www.polar.fi. Polar WearLinkTM Coded Transmitter The connector transmits your heart rate signal to the wrist unit. The electrode areas of the strap detect your heart rate. Customer Service, Registration, and International Guarantee Information If your running computer needs repair, send it with the Return Card for service to your Polar Service Center. By completing the Customer Registration Card you help us ensure the quality of customer support and the development of future Polar products and services. The Polar two-year guarantee is issued to the original customer / purchaser of the product. Keep the International Guarantee Card as your proof of purchase. Polar S1TM Foot Pod The footpod transmits the running speed and distance measurements to your wrist unit. 6 ENG 1.2 USING YOUR RUNNING COMPUTER FOR THE FIRST TIME Enter your personal data in the Basic Settings mode (time, date, units, and personal settings). Entering accurate personal information ensures that you receive correct feedback based on your performance. Activate the blank wrist unit by pressing any button. The display fills with numbers and letters. 1. Press the Red button. Welcome to Polar Running World! is displayed. 2. Press the Red button and choose the language you wish to use with the Español or Français). 3. Press the Red button. Start with basic settings is displayed. 4. Continue by pressing the Red button and follow the steps below: Note: The numbers scroll faster if you press and hold the / / buttons (choose English, Deutsch, button as you adjust the value. 5. Time: Press / to set the flashing value and then the Red button to accept: · 24h / 12h: select 12h or 24h format · AM / PM (for 12h format): select AM or PM · Hours: adjust the hours · Minutes: adjust the minutes Date: Press / to set the flashing value and then the Red button to accept: Note: The date will be displayed according to the time format selected (24h: day - month - year / 12h: month - day - year). · Day / Month: adjust the day (in 24h format) or the month (in 12h format) · Month / Day: adjust the month (in 24h format) or the day (in 12h format) · Year: adjust the year Units: Press / to set the flashing value and then the Red button to accept: · kg/cm/km or lb/ft/mi: select the units ENG 7 Weight: Press / to set the flashing value and then the Red button to accept: · kg / lb: adjust your weight Note: Press Light (long press) to change the units. 6. Settings OK? No / Yes is displayed. To change your settings, select No. Press the Stop button until you return to the desired setting. To accept settings, choose Yes with the Red button. The display automatically goes to the Time mode. Quick menu: When you press and hold the Light button in the Time mode, you can view the Quick menu. The menu includes the following functions: Keylock: You can lock the buttons. Keylock prevents accidental button presses. See page 20 for more information. Alarm: You can turn the alarm on or off. See Watch settings on page 53 for instructions. Time Zone: For changing time zones, see Watch settings on page 53 for more instructions. Sleep: For activating the sleep function, see General Settings on page 51 for instructions. Tip: You can personalize the display of your running computer by downloading logos. For more information, see Connect - Data Communication on page 70. Height: Press / to set the flashing value and then the Red button to accept: · cm / ft, in: adjust your height Note: Press Light (long press) to change the units. Birthday: Press / to set the flashing value and then the Red button to accept: · Day / Month: adjust the day (in 24h format) or the month (in 12h format) · Month / Day: adjust the month (in 24h format) or the day (in 12h format) · Year: adjust the year Sex: Press / to set the flashing value and then the Red button to accept: · Male / Female: select gender 8 ENG 2. EXERCISING 2.1 MEASURING YOUR HEART RATE To measure your heart rate, you need to wear the transmitter. 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 letter L on the connector next 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 your chest muscles, and snap the second fastener. 3. 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. 4. Wear your running computer like you would wear a watch. In the Time mode, press the Red button. The running computer will automatically start searching for your heart rate. The heart rate and the framed heart symbol appear in a maximum of 15 seconds. If you have set the Help function on, the message HeartRate signal found is displayed. Your heart rate is measured but not recorded until you have started the exercise. To record your heart rate and other exercise data, see the chapter Exercise Recording on page 13. ENG 9 Coded Heart Rate Transmission Coded heart rate transmission reduces interference from other heart rate monitors that are close by. To make sure that the code search is successful and to ensure trouble-free heart rate monitoring, keep the wrist unit within 1 meter/3 feet of your transmitter. Check that you are not near other people with heart rate monitors or any source of electromagnetic disturbance (for further information on interference, see Precautions on page 75). A frame around the heart rate symbol indicates a coded heart rate transmission. A heart rate symbol without a frame indicates a non-coded heart rate transmission. The heart rate measurement functions also in non-coded mode, especially if there aren't any sources of interference nearby. To detach the connector from the strap, apply pressure with your thumb and forefinger and turn your hand as indicated in the picture. Note: If the wrist unit does not display your heart rate, or it displays Check WearLink!, make sure that the transmitter electrodes are moist and that the strap is snug enough. Bring the wrist unit near the Polar logo on the transmitter to restart heart rate detection. 10 ENG 2.2 POSITIONING THE POLAR S1 FOOT POD When using the footpod for the first time, you have to insert the battery into the footpod. The battery comes with the product set. In this case start from the chapter Assembling the S1 Foot Pod Battery on this page. When changing the battery, check that there is sufficient power in the footpod battery. You can check this by pressing and holding the red button on the footpod. If a green light starts to flash, you can start attaching the footpod onto your shoe. If there is no light, the battery needs to be replaced. Assembling the S1 Foot Pod Battery The estimated average battery life span of the footpod is 20 hours of use. You can replace the battery yourself. If you do so, follow the instructions below carefully. If you prefer Polar to replace the battery, you can send or take the sensor to a Polar Service Center. There the sensor is tested after the battery is replaced. 1. Top cover Fork 2. Battery cover Battery case 1. Detach the footpod from the fork by unfastening the flap and lifting the foot pod from the fork. 2. Remove the black top cover from the footpod by lifting it from the battery cover. You can use the front edge of the fork to remove the cover (see picture 1). 3. Open the battery cover carefully. Pull out the battery case (see picture 2). Replace the old battery (AAA) with a new one. 4. Insert the battery case back inside the footpod. Make sure that the battery case slides into the grooves of the sensor. Be careful not to touch the switch on the foot pod while sliding the battery case in or out. 5. Check that the sealing ring is in the groove to secure water resistance. Close the battery cover and place the black top cover on top of the footpod. Make sure that it is secured. 6. Test the footpod by checking that the green light starts to flash after you press and hold the red button on the footpod. Press and hold the red button again to turn the footpod off. 7. Battery should be disposed of properly according to local regulations. 11 ENG 1. Attaching the S1 Foot Pod on Your Shoe 1. Detach the fork from the footpod by unfastening the flap and lifting the footpod from the fork. 2. Loosen your shoelaces and place the fork under the laces, above the tongue of the shoe. Tighten the laces. 3. Attach the footpod to the fork by fitting the front part (closer to the red button) of the footpod to the fork and pressing from the rear. Fasten the flap. Make sure that the footpod does not move and that it is aligned with your foot. 4. Turn the footpod on after your heart rate is displayed on your running computer. Press and hold the red button on the footpod until the green light starts to flash. After exercising, turn the footpod off by pressing and holding the red button until the green light fades. Note: · If you have turned on the Help function on your running computer, Footpod signal found and a symbol are displayed when turning the footpod on. · If the message Check Footpod! is displayed, the running computer cannot receive any information from the footpod. See chapter Frequently Asked Questions on page 77 for further instructions. · When the green light on the footpod turns red, you need to replace the battery before your next run. Tip: The more secure the footpod, the more accurate the speed and distance functions. Ensure the maximum number of laces are holding the fork in place. 2. 3. 4. 12 ENG Calibrating the Polar S1 Foot Pod Calibrating the footpod improves the accuracy of speed / pace and distance measurements. It is recommended that you calibrate the footpod when you use it for the first time, if there are significant changes in your running style or if the position of the footpod on the shoe is dramatically changed (e.g., if you have changed your running shoes). You can calibrate the S1 Foot Pod by running a preset distance at a steady pace. If you already know the calibration factor (e.g., when moving from a flat terrain to a hilly terrain), you can set the factor manually. For more information on how to calibrate the footpod, see page 43. 2.3 EXERCISE RECORDING By pressing Start in the Time mode, you can start your exercise. 1. Wear the transmitter as described in the chapter Measuring Your Heart Rate on page 9. 2. Start from the Time mode. Press the Red button. 3. The running computer is in the Standby mode. Start and Settings are displayed. The default exercise type flashes on the upper row. The wrist unit automatically starts searching for your heart rate but your exercise is not recorded. 4. Select Start with the / buttons. Confirm your selection by pressing the Red button. The stopwatch starts running and the exercise recording symbol is displayed. The stopwatch and calculations are activated and recording of the exercise starts. Tip: Alternatively, you can quickstart exercise recording in Time mode by pressing and holding the Red button. ENG 13 Note: · Before starting the exercise recording you can change the default exercise to another in the Settings mode. In the Settings mode select Exercise with the Red button and choose the desired exercise with the / buttons. Confirm with the Red button. Choose Select with the Red button. The running computer returns automatically to the Standby mode. · If you are starting an exercise that requires the footpod but you have not switched the footpod on, (Exercise name) requires Footpod is displayed when starting the exercise. Switch on the footpod and activate the footpod setting on your running computer to continue the exercise. For further information, see Feature Settings on page 43. If you do not change the footpod settings and press the Red button on your running computer again, Exercise changed is displayed and the exercise will be automatically changed to Free exercise, which does not require the footpod. · If OwnZone is selected, the OwnZone determination procedure begins. For further information, see Determining Your OwnZone Heart Rate Limits on page 59. · The Battery Low message appears in the exercise mode when the battery of the running computer needs to be replaced. In that case, see instructions in the chapter Care and Maintenance on page 72. Tip: Use the Standby mode when you want to measure your heart rate but do not want to record it, e.g., when waiting for an event or a competition to start. · To return to the Time mode, press the Stop button twice. 14 ENG 2.4 FUNCTIONS DURING EXERCISE During your workout you can: Store laps and view lap times. View your current heart rate (in beats per minute or as a percentage of your maximum heart rate). View the total duration of the exercise so far. View how many calories you have burned during the exercise. Check your speed / pace. Check the distance you have run so far. View the time of day. Check with the timer or the distance alarm how much time is left of a particular phase before the phase ends, and change to another phase. Check your target heart rate zone and check whether you are within your target limits. View your speed / pace limits. View your heart rate intensity and lock the heart rate to a specific sport zone with ZoneLock. For more information on Polar sport zones, see page 61. Note: · Your exercise information is saved only if the stopwatch has been on for more than one minute or if at least one lap has been stored. · What you can view on the display during your workout depends on the display settings. See the next page for more information. ENG 15 Default views on the display: Your running computer offers you a simultaneous view of three different lines of run information. During your exercise you can view the following 5 default views of the display when using the footpod (only 3 display views when you do not use the footpod). You can easily switch the display with the / buttons during your workout. The chance to view different displays will help you view the desired information during your training. Heart Rate view · Speed / Pace / Lap time (if footpod is off, lap time will be displayed) · Stopwatch · Heart rate Stopwatch view · Heart rate · Lap number and time · Stopwatch Speed / pace view (will not be displayed, if footpod is off) · Stopwatch · Distance · Speed / pace (depending on the selected speed view) Distance view (will not be displayed, if footpod is off) · Zone number and countdown timer or distance / Lap time (Lap time will be displayed if you have not set any timers or distances to guide you to change the zone) · Sport zones / Target heart rate zone / Target speed or pace zone · Distance Lap time view · Sport zones / Target heart rate zone / Target speed / pace zone · Heart rate · Lap time Note: The display variations depend on your settings. See next page for instructions on how to change the displays. 16 ENG Changing the information shown on the display during your exercise: You can personalize the displays with the display settings. It is up to you to decide which display combination you want to view. 1. Press Stop to go to the Stop menu. During the time you adjust the display, your exercise recording is paused. 2. Choose Settings with the / buttons. Confirm with the Red button. 3. From the Settings menu select Display. You can always change the displays Heart Rate, Stopwatch and Lap time. When the footpod setting is on you can also change the Speed / Pace and Distance views. Select the view to be altered with the / buttons. 4. When the Red button is pressed, the top row starts blinking. Browse the display information options with the / buttons and confirm your selection with the Red button: Stopwatch Lap time Time of day Calories Heart rate Countdown timer / distance Speed / Pace Distance Target zone limits 5. Secondly the middle row starts blinking. Repeat the same procedure as above. 6. Press Stop twice to return to the Stop menu and continue your workout by selecting Continue. Note: · To return the default display view, press and hold the Light button when the upper or middle row is blinking. Return Defaults? No / Yes is displayed. Select Yes with the / buttons and confirm with the Red button. · In the Exercise mode you can select the display that you have most recently changed by pressing and holding the button. · Displays can be changed also before the exercise in Standby mode. Select Settings in Standby mode and choose Display from the menu. Proceed as specified above. Tip: · Choose a display which corresponds to the feedback you require. For example, when training requires a set pace use a display with speed. · Choose a display with Polar sport zones for an interval set. For a long run with a set distance, using a display with distance can be helpful. ENG 17 You can zoom in the features on the display to bring out information: In exercise mode press the button (long press). You can see the middle row information zoomed in, and a definition of the feature is displayed on the upper row. If you press the button (long press) again, the display with three rows returns. Note: You cannot zoom the target zone graphs. Tip: During a road race or a running event, for example, it is useful to monitor your heart rate as a percentage of your maximum heart rate as well as time (lap time on the top row and split time on the lowest row). This will help you to stay in the correct heart rate zone and make it to the finishing line. Storing lap and split time: Press the Red button to store lap time. Lap number, average heart rate for the lap, and lap time are displayed. After a few seconds the average speed / pace and distance for the lap are displayed if the footpod function is on. If you have switched on the AutoLap function, your running computer will record laps automatically. 18 ENG The lap time indicates the elapsed time for one lap. The split time is the elapsed time from the beginning of the exercise until storing a lap time (for example from the beginning of the exercise until the 4th lap was stored). Note: · When the running computer is able to store less than 42 laps, the running computer beeps and Memory Low appears on the display. · If the memory of your running computer is full, the running computer beeps and Memory full is displayed. The exercise is recorded and lap times are shown but not accumulated and saved to the File. · When the maximum exercise time is reached, the running computer beeps and Maximum exercise time is displayed for 10 seconds. The exercise timers are stopped and the exercise is not recorded anymore. Locking the heart rate zone on a specific sport zone (ZoneLock): When exercising without preset target zones you can lock your heart rate on a specific sport zone. If for example you are running with a heart rate of 130 bpm which is 75% of your maximum heart rate and match to the sport zone 3, you can press and hold the Red button to lock your heart rate to this zone. SportZone 3 Locked 70%-79% is displayed and the graph will be displayed on the Lap Time view (if you have not changed the displays before). When you continue with your exercise and happen to fall below or go beyond the sport zone, the running computer will alert you by beeping (if the TZ Alarm function is on). If your heart rate is lower than 50% or higher than 100% of your maximum heart rate, you cannot see the heart symbol on the chart. You can unlock the sport zone by pressing and holding the Red button. SportZone 3 Unlocked appears on the display. For more information on how to apply Polar sport zones in your training, see page 61. Tip: Locking your heart rate to a specific sport zone can be particularly helpful when on a recovery run. This will ensure full recovery before your next hard training session. Pausing exercise: Press the Stop button. Exercise recording, stopwatch, and other functions are paused. To continue, select Continue from the menu and press the Red button. Tip: When you need to stop for a drink or you are at a set of traffic lights, you can pause the exercise recording. ENG 19 Exercising in the dark (Night mode): If you activate the backlight by pressing the Light button during an exercise recording, the backlight will reactivate automatically during the same exercise every time you press any button or use the -Touch function. The backlight activates also when AutoLap is saved. Viewing the Settings menu: Press and hold the Light button. In the Settings menu you can change the following features of your running computer: · Keylock · HR view · AutoLap · TZ Alarm* · -Touch · Change zone** · Speed view Note: For more information on the features, see the chapter Feature Settings on page 43. *For more information on TZ Alarm, see the chapter Target Zone Limits on page 58. **Displayed only when exercising in a mode with preset target limits. You can change the zone manually to another by selecting this. Tip: When you are in an environment where you do not want to bother other people with beeping sounds, turn off the target zone alarm. Keylock: You can lock or unlock all buttons except the Light button during exercise. Keylock is useful when engaging in sports where you might accidentally press buttons. To lock the buttons, press and hold the Light button to go to the Quick menu. Select the Keylock from the menu with the / buttons and press the Red button to confirm. The symbol is displayed. To unlock the buttons press and hold the Light button. Hold to unlock buttons is displayed. Press and hold the Light button until the symbol disappears. Buttons unlocked is displayed. 20 ENG Changing settings during exercise: In the exercise recording mode press the Stop button. Select Settings with the / buttons and confirm with the Red button. During the time you adjust the settings your exercise recording is paused. The Settings menu includes the following: · TZ Alarm: Switch the Target Zone Alarm sound on / off. TZ Alarm is for alarming when you do not stay within the preset target zone limits, i.e., when your heart rate, speed or pace is below the lower limit or above the higher limit. · Change zone: When exercising with more than one target zone, you can change from one zone to another. This is not displayed when exercising without target zone limits. · HR view: Choose whether you wish to see the heart rate in beats per minute (HR) or percentage of the maximum heart rate (HR%). · -Touch: View information during your exercise recording without pressing any buttons. Just bring the wrist unit near the Polar logo on the transmitter, and the selected information shows on the display. You can choose the -Touch function between: · Show limits (View preset heart rate limits.) · Take lap (Record lap times.) · Change view (Change the display view to another.) · Light (Illuminate the display.) · Off (Set the -Touch function off.) ENG · Speed view: Select the way the speed is displayed. Your options depend on your unit selection: · km/h or mph (speed) · min/km or min/mi (pace) · AutoLap: Choose the automatic lap function on / off. If you choose it to be on, your running computer records laps automatically after the selected distance. To use the AutoLap function, make sure that the footpod is switched on and the footpod function is on in your running computer. · Display: Choose from different ways to display information during exercise. You can select the desired information for the upper row and the middle row. For instructions see page 17. Note: If you have set timers or distances to inform you to get to another target zone, you will hear a timer / distance beep when you need to change the zone. If you have turned the sound off, you will see Timer (timer number) or Distance (distance number) on the display. For more information on how to use timers or distances to guide your training, see Exercise Settings on page 35. 21 2.5 STOPPING THE EXERCISE Press the Stop button to pause the workout recording. The Stop menu is displayed. The recording of your exercise is paused. The Stop menu includes the following submenus. You can move in the menu by pressing / . Confirm with the Red button. STOP MENU: Continue / Exit / Summary / Settings / Reset / (Free mode) · Continue: Continue your workout. · Exit: Stop your workout recording. · Summary: You can check summary information during the exercise and continue your workout after that. See the next page for more information. · Settings: Change the settings. See more on page 21. · Reset: Reset your current exercise information and start your exercise from the beginning. The exercise information you just reset will not be recorded in the File. Reset Exercise? No / Yes is displayed. Confirm your selection with the Red button. · Free mode: You can move on to the Free mode when exercising in another exercise mode than the Free mode. For more information on different preset exercises on your running computer, see page 35. (Note: When exercising in the Free mode, you cannot see this option in the Stop menu.) To stop the recording press the Stop button again. Alternatively, you can choose Exit from the menu with the / buttons. 22 ENG Summary: The following information is displayed when you select Summary. Scroll the information with the / buttons or stop the review by pressing the Stop button. Detailed exercise information is placed in the File after the exercise, see the next chapter for more information. Summary Max HR (maximum heart rate) Avg HR (average heart rate) Duration (total exercise time) Pace / Speed Max pace / Max speed (maximum pace / speed) Avg pace / Avg speed (average pace / speed) Distance (total amount of kilometers / miles) ENG 23 3. FILE - VIEWING RECORDED INFORMATION After training, it is good to review the details of your workout. Your exercise information is saved in File. Note that the information is saved only if the stopwatch has been on for more than one minute or if at least one lap has been stored. Tip: You can transfer your exercises from your running computer to the www.PolarRunningCoach.com web service for further analysis. For more information, see page 70. FILE: ExerciseLog / Weekly / Totals / Delete 1. In the Time mode, press . File is displayed. 2. Press the Red button. The submenu includes the following: · ExerciseLog · Weekly · Totals · Delete 3. Select the desired option with the / buttons and enter with the Red button. Browse through the recorded information. 4. To stop viewing information, press the Stop button. · To return to the Time mode, press and hold the Stop button. ExerciseLog From ExerciseLog you can compare the relative duration of your exercises and recognize patterns and overall trends. The summary file includes max 16 of your latest exercises displayed as bars. The height of the bar indicates the duration of the exercise. You can browse through them with the / buttons. Select one of the exercises with the Red button. 24 ENG The process of viewing the recorded information for an exercise follows the pattern shown in the picture: Press buttons. Exercise name and duration buttons. Press Red HR Scroll the different values of the exercise with the / Sport zones Scroll the different values of the lap by pressing the Red button. Press Red Zone 1 Press Red Lap 1 time Press / Laps Press / Compare the values of different laps with the / buttons. 25 Press / / Lap 2 time Lap 3 time Target zones Scroll the values of different sport zones with the / Zone 2 Lap 1 HR Lap 2 HR Lap 3 HR Time in zones Zone 3 Lap 1 speed / pace Lap 2 speed / pace Lap 3 speed / pace Speed / pace Zone 4 Lap 1 distance Press Stop to return to the Laps main display. Lap 2 distance Lap 3 distance Calories Press Stop to return to the Exercise main display. ENG Zone 5 Press Stop to return to the Sport zones main display. The information shown on the display is described in detail in this chapter. The recorded information shown on the display is described here in detail. Press the Red button to enter the Exercise menu. View the recorded information with the information press Stop to return to the Exercise menu. Recorded exercise file information Display reads: · · · · Name of the exercise Date Starting time of the exercise The total duration of the exercise / buttons. After reviewing the · Average and maximum heart rate Alternation between: - values in beats per minute - percentage of maximum heart rate Note: The alternating information switches automatically on the display. · Heart rate / pace / speed zones: High and low values* Alternation between: - different zones and values *Not displayed when the target zones are off. 26 ENG Recorded exercise file information Display reads: · Time above, in, and below target zone* Alternation between: - different zones and values Note: The alternating information switches automatically on the display. *Not displayed when the target zones are off. · Maximum and average speed or maximum and average pace, total distance Press the Light button (long press) to alternate the speed and pace values. · Burned calories ENG 27 In the Exercise menu press the / buttons to enter the SportZones menu. Then press the Red button to enter the SportZones submenu. View the recorded information with the / buttons. After reviewing the information press Stop to return to the SportZones menu. Recorded exercise file information Display reads: · Sport zones On the display you can see the distribution of time between the five Polar sport zones. The bar height indicates the total time spent on the different sport zones. For more information on Polar sport zones, see page 61. · The total time spent on each of the five sport zones Press the Red button to enter the Laps submenu. View the recorded information of one lap with the Red button. After reviewing the information press Stop to return to the Laps menu. · Number of laps · Average lap time Alternation between: - number of the best (shortest) lap - lap time 28 ENG Recorded exercise file information Display reads: / buttons. Compare the information between different laps with the · Lap number · Split time for the lap · Lap time · Lap number · The average and maximum heart rate for the lap Alternation between: - values in beats per minute - percentage of maximum heart rate · The end heart rate of the lap · Lap number · The average speed / pace of the lap · The maximum speed / pace of the lap Press the Light button (long press) to alternate the speed and pace values. ENG 29 Recorded exercise file information Display reads: · Lap number · Distance from the beginning of the exercise to the end of the lap · Lap distance Note: · The last lap will not be automatically selected as the best lap. If you wish to store the last lap before ending the exercise, use the Red button to store the lap instead of the Stop button (e.g., at the finishing line in a competition). · The lap information is displayed, when you have made at least one lap during your exercise. If you have made only one lap, there will be two laps saved in the memory, because the last lap is saved automatically when finishing the exercise with the Stop button. · To return to Time mode, press and hold Stop. Weekly In Weekly summary you can view accumulated data of your exercises for previous weeks. Use this file as a weekly counter of your training results. Scroll the displayed weeks with the / buttons and view the total duration for the exercises on the lower row. To choose the week, press the Red button. The first bar named This week displays the exercise summary for the current week. The previous bars (named after the Sunday of the week in question) display the summary for the past 15 weeks. Press the Red button and scroll with the / buttons to view the information. 30 ENG Weekly exercise information · Burned calories · Kilometers or miles you have run altogether · Duration Press the Red button to enter: · Total duration for each of the five sport zones (scroll with the / buttons) · Weekly exercise time divided into Polar sport zones Totals The total values include cumulative values of information recorded during your training sessions. Use the Total values file as a seasonal (or monthly) counter of your training values. The values are updated automatically when exercise recording is stopped. This function keeps track of your cumulative values starting from the last reset. For further information on how to reset the values, see page 33. Viewing Total Values 1. In the File menu, select Totals with the 2. Press the Red button. ENG / buttons. 31 3. Use the / buttons to scroll through the following information: Total Duration · Total recorded exercise duration · The date cumulation started Total Distance · Total distance · The date cumulation started Total exercise information Total Calories · Total amount of calories burned · The date cumulation started Reset Totals · Reset the total values Total Exe.Count · Total count of exercises · The date cumulation started Note: If there are no Total values accumulated yet, Empty is displayed. 32 ENG Resetting total values 1. In the File menu, select Totals with the / buttons. Press the Red button. 2. Select Reset Totals with the / buttons and press the Red button. 3. Choose the value you wish to reset from the menu and confirm with the Red button. · All · Duration · Calories · Exe.Count · Distance 4. Reset ... ? No / Yes is displayed. To reset the value, select Yes with the Red button. The deleted information cannot be retrieved. 5. Alternatively you can reset all values by selecting All from the menu. Reset Totals? is displayed. By selecting Yes all the total values will be reset. By selecting No you will go back to the Reset menu. Note: When the Total values memory becomes full, the accumulation starts from 0 again. See the maximum values for Totals on page 80. Delete In Delete you can delete your previous exercises one by one, all exercises at the same time or just total values. 1. In the File menu, select Delete with the / buttons. Press the Red button to confirm. 2. Scroll through the following information with the / buttons: · Exercise: Select a single exercise you wish to delete. · All Exes: Delete all exercises from the memory with one button press. · Totals: Delete the total values one by one or all totals at the same time. 3. Delete Exercise? No / Yes is displayed. Select Yes and confirm with the Red button. · To return to the Time mode, press and hold the Stop button. ENG 33 4. SETTINGS You can view or change the settings of your running computer in the Settings menu. Settings can also be configured and transferred to your running computer by using PC. For further information, see page 70. To set values: · Select or adjust using the / buttons. · The numbers scroll faster if you press and hold the / buttons while adjusting values. · Accept your selection and go deeper into the menu with the Red button. · Cancel your selection or return to the previous mode or menu by pressing the Stop button. Tip: Learn how your training can benefit from your running computer's features by consulting the running and training tips at www.PolarRunningCoach.com. SETTINGS: Exercise / Features / User / General / Watch 34 ENG 4.1 EXERCISE SETTINGS Exercising with target zones produces different health benefits. Zoned exercise means that an exercise has been divided into 1-3 zones according to your heart rate, speed or pace. The end of a zone is marked with a timer. Alternatively, the end of a zone can be marked with a distance. An example of a heart rate-based zoned exercise: HRmax 100 90 80 70 60 50 Zone 1 Timer 1 / Distance 1 Zone 2 Zone 3 Timer 2 / Timer 3 / Distance 2 Distance 3 ... Zones 1-3 repeat EXERCISE: Free An example of speed / pace-based zoned exercise: Speed Pace km/h min/km 20 17 15 13 12 11 3:00 3:30 4:00 4:30 5:00 5:30 Zone 1 Zone 2 Zone 3 Timer 1 / Timer 2 / Timer 3 / Distance 1 Distance 2 Distance 3 ... Zones 1-3 repeat / Basic / Interval / OwnZone / Add new ENG 35 Your running computer offers you three kinds of preset zoned exercises: Basic Zone 1 Heart rate on sport zone 3 No Timer / Distance Basic training with moderate intensity. Suggested duration, for example, 45 min. Interval Zone 1 Zone 2 Heart rate on sport zone 2 Heart rate on sport zone 4 Timer: 5 min Timer: 3 min Basic interval training. Good for users who are not used to doing interval training. Exercise starts with a 5-minute warm up followed by a 3-minute hard interval and a 5-minute light recovery period to be repeated, for example, 4 times. The exercise is finished with a 5-minute cool down. OwnZone OwnZone 65-85% of maximum heart rate No Timer / Distance Basic OwnZone-based (daily fitness) training with moderate intensity. Suggested duration, for example, 45 minutes. For more information on OwnZone, see page 59. When you begin your workout, you can easily select a preset exercise from your running computer settings. For example, if you run the same track every Tuesday, just select the exercise every time you go running. 36 ENG 1. In Settings press the Red button and select Exercise from the menu. Confirm with the Red button. 2. Select the desired exercise by choosing Select with the / buttons. Press the Red button. · Free (No preset settings for the exercise. You can do any exercise you choose.) · Basic · Interval · OwnZone · Add new (You can add your own exercise.) 3. Once you have selected the desired exercise mode, you will have the following options for operating the exercise: · Select · View · Edit · Rename · Default Select an Exercise By choosing Select you can set the exercise as a default when starting a new exercise. 1. In the Exercises menu select the exercise with the / buttons. Press the Red button to confirm. 2. Choose Select from the menu with the / buttons and confirm with the Red button. 3. Selected as default exercise is displayed. Press the Red button to confirm. When starting a new exercise this exercise will act as a default. ENG 37 View an Exercise By choosing View you can check the preset exercise settings. 1. In the Exercises menu select the exercise with the / buttons. Press the Red button to confirm. 2. Choose View from the menu with the / buttons and confirm with the Red button. 3. Scroll through the values with the / buttons: · name for the exercise · target heart rate / speed / pace limits for each zone · timers · time / distance for the zone Note: The values differ according to the exercise you have chosen and its settings. Edit an exercise If you wish to modify a preset exercise (Basic or Interval) to fit your needs, refer to the exercise adding process. 1. In the Exercises menu select the exercise with the / buttons. You cannot edit the Free exercise. Press the Red button to confirm. 2. Choose Edit from the menu with the / buttons and confirm with the Red button. 3. Refer to the exercise adding process below. Add a new exercise You can also add your own exercise to your running computer settings. Firstly, you can set 0-3 zones for each exercise and define the heart rate limits or speed / pace limits for each zone. Secondly, you can set timers or distance values to guide you during the exercise. 38 ENG See the diagram below to view the whole adding process: New exercise added Exercises Exercise zone count Set zones for the exercise 0 zones Zone type Define zone type for the exercise - Heart rate - Speed / pace Heart rate Define heart rate limits for the exercise - Polar sport zones - Manual Speed / pace Define speed / pace limits for the exercise Polar sport zones Define the heart rate limits Manual limits Define the heart rate limits Zones 2-3 Repeat limits and timers / distances setting for zones 2 and 3 Add a new exercise Zone guide / Guide type Define timers / distances for the exercise Timers Define timers for the exercise Distances Define distances for the exercise 1-3 zones To add a new exercise with 1-3 zones: 1. In the Exercises menu choose Add new with the 2. Define how many zones the exercise will include. ENG / buttons and confirm with the Red button. 39 Exercise Zone Count · 0-3 (If you choose 0 zones, see further information on the next page.*) 3. Define the zone type for the exercise (heart rate-based exercise or speed/pace-based exercise). Zone Type · Heart Rate · If you choose Heart Rate as the zone type, define whether you wish to use Polar sport zones or manual limits to guide your heart rate. · SportZones · Define Polar sport zones as heart rate zones for the exercise. · HR Zone 1: Choose the sport zone (e.g. Z1: 50-59% etc.) and confirm with the Red button. Continue from step 4. · Manual · Define the heart rate zone for the exercise manually. · HR Zone 1: Set the high limit and low limit for the zone and confirm with the Red button. Continue from step 4. · Speed / Pace (the option depends on the speed view selection) · If you choose speed or pace for the zone type, the zones will be defined as speed or pace values. · SpeedZone 1 or Pace Zone 1: Set the high and low limits for the zone and confirm with the Red button. Continue from step 4. 4. Define whether you wish to hear a timer when you need to change from one zone to another or if you wish to change zone after a specified distance. 40 ENG Zone Guide · Timers · Zone 1 timer: Set the timer for the zone (minutes and seconds). · Distances · Zone 1 distance: Set the distance for the zone (kilometers or miles, depending on your unit selection). · Off · Switch the timers and distances off. This means that you will not have guidance on when to change from one zone to another during your workout. 5. When you have defined the first zone, Zone 1 OK! is displayed. If you have defined more than 1 zone for the exercise, repeat steps 3 and 4 until all zones have been defined. 6. When the exercise is ready, New exercise added is displayed. The running computer will return automatically to the Exercises menu. The new exercise will be added to the Exercises menu where you can select it for your workout. *To add a new exercise without zones: You can also add an exercise without zones. This means that you will not have guidance on when to change from one zone to another during your workout. In this case you can change the zone during the exercise with ZoneLock. For more information on ZoneLock, see page 19. You can still use timers or distances to guide your training. 1. In the Exercises menu choose Add new with the 2. Exercise Zone Count · Set the number of zones to 0. ENG / buttons and confirm with the Red button. 41 3. Define whether you wish to hear a timer during the workout (e.g. as a reminder to drink) or set a distance (e.g. for following lap times without recording them). Guide type · Timers · Define how many timers you wish to have for the exercise. · Exercise Timer Count: 1-3 · Timer 1: Define minutes and seconds for the timer. · Distances · Define how many distances you wish to have for the exercise. · Exercise Distance Count: 1-3 · Distance 1: Define the distance (kilometers or miles, depending on your unit selection). 4. Repeat step 3 until you have defined timers or distances for the exercise. When the exercise is ready, New exercise added is displayed and your running computer will return automatically to the Exercises menu. Note: · Timer means that your running computer will alert you after a specified time period. · Distance means that your running computer will alert you after a specified distance. Tip: · For more information on target zones and how to apply them in your workout, see Target Zone Limits on page 58. · For training programs based on your heart rate, check www.PolarRunningCoach.com for more information. · To return to the Time mode, press and hold the Stop button. 42 ENG 4.2 FEATURE SETTINGS In Features you can set different functions on your running computer. The functions help you get the most out of your exercise. You can modify the following features: · Footpod Select the footpod on or off and calibrate the footpod. · Speed view Select whether you want to view speed or pace values. · AutoLap Select if you wish your running computer to record laps automatically. · -Touch Modify the -Touch function. · HR view Select how your heart rate is displayed. · SportZones Select the lowest value for each of the five sport zones. 1. In the Time mode scroll with the / buttons until you reach Settings. Press the Red button. 2. Select Features with the / buttons and confirm with the Red button. 3. Select the desired feature, press the Red button and follow the steps below: The display reads: Footpod · On / Off · Calibrate Press or to set and the Red button to accept FEATURES: Footpod / Speed view / AutoLap / -Touch / HR view / SportZones / · select the function If you choose Calibrate: Calibration · Run · Manual ENG / · select how to calibrate the footpod 43 Calibration by running: 1. The display reads Calibration Distance 1.0 km. Adjust the distance how far you wish to run to calibrate the footpod and press the Red button to confirm. To measure the running distance accurately you can, for example, run a 400 m track on a sports field nearby you. It is important that you calibrate the footpod so that it matches the kind of terrain that you normally run on. This ensures the accuracy of the calibration. The longer the distance you run the more accurate the calibration result is. 2. Press Start And Run ...km is displayed. Turn the speed sensor on by pressing and holding the red button on the footpod until the blinking green light activates. 3. Press the Red button and start the run by making the first step with the sensor foot onto the starting line and run the preset distance at a steady pace. 4. The display reads Press OK After ...km. Stop exactly on the stop line of the preset distance. Press the Red button. 5. Stand Still! Receiving Data. is displayed. Stand still with your arms down and wait until your running computer has received the data. 6. When the calibration succees, Footpod Calibration Complete! Factor and a calibration value are displayed. The new calibration factor is used. 7. If the calibration fails, Footpod Calibration Failed! is displayed. If you cancel the calibration by pressing the Stop button, Footpod Calibration cancelled is displayed. When the calibration fails or you cancel the calibration the previous calibration factor is used. 44 ENG Manual calibration: When you know the calibration factor (i.e. you have calibrated the footpod previously) you can set the factor manually. The calibration factor is calculated as a ratio of the actual distance to the uncalibrated distance. For example, if you run 1200 meters and the wrist unit shows a distance of 1180 meters, the calibration factor should be adjusted to 1200/1180 = 1.017. 1. The display reads Calibration Factor 1.000 and the number is flashing. Adjust the value and confirm with the Red button. 2. Calibration Complete! Factor and the preset value is displayed. Press the Red button to get to the previous display. Note: · If your running computer has problems in finding the footpod signal, Footpod not detected! is displayed. Check that the footpod is on and working and start the calibration process from the beginning. If further problems arise, see the chapter Frequently Asked Questions on page 77. · The calibration is done in metric units. This is because the most universal calibration location is a 400 m track, even in countries using the imperial units. Continue with the other settings: The display reads: Speed view · km/h or mph · min/km or min/mi AutoLap · On · Off Press or to set and the Red button to accept / · select the speed or pace view (depending on your unit selection) / · select the distance after which your running computer records a lap automatically (0.4-10.0 km / 0.2-6.2 mi) ENG 45 The display reads: -Touch Show limits Take Lap Change view Light Off Press or to set and the Red button to accept · · · · · / · select the function (Feature) selected is displayed. HR view · HR · HR% SportZones · Zone low limits / · select the value / · select the lowest value for each of the five sport zones SportZones OK is displayed. Tip: Set AutoLap when running a race. A 1 km autolap is very helpful when running any events from 5 to 42 km because it will enhance and speed up your event review. · To return to the Time mode, press and hold the Stop button. 46 ENG 4.3 USER SETTINGS Entering correct personal information ensures that the functions in your running computer operate with the highest possible degree of accuracy. It is important that you give as realistic values as possible. 1. In the Time mode, press the / buttons until Settings is displayed. Select with the Red button. 2. Scroll with the / buttons until User is displayed and confirm with the Red button. 3. Follow the steps below: Note: The weight and height units depend on your unit selection. You can change the units in general settings. To reach the general settings press Stop and select General > Units. The display reads: 4. Weight · kg · lb 5. Height · cm · ft / in Press or to set and the Red button to accept USER: Weight / Height / Birthday / Sex / Activity / · adjust your weight