17928534.01 ENG/FRA B

RUNNING
Manuel dUtilisation Polar RS200 Polar RS200sd
User Manual Polar RS200 Polar RS200sd

Voir le Menu Rapide

Visualisez la date et lheure.
Visualisez en dtail les donnes de toutes vos sances dexercices sur le long terme.
Modiez les rglages dexercices, ou les rglages personne.
Ralisez le Polar Fitness Test et suivez votre progression sur le long terme.
Faites des rglages sur votre PC, transfrez-les vers votre Cardio Running et transfrez vos donnes dexercice sur le site Internet. Mode Connexion
Appuyez longuement sur le bouton Lumire
Press Red button (long press)

Appuyez sur

Dmarrer / Graphe / HR max-p

Emission / Rception

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 donnes comme votre frquence cardiaque ou les calories dpenses pendant votre sance.

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 / Gnraux / Montre

Time mode

File mode

Settings mode

Test mode

Connect mode

Fichier exe. / Hebdo. / Cumuls / Effacer
Press Red button Standby mode

Press Red button

yez Appu top sur S Menu Arrt
Appuyez sur le bouton Rouge Mode Pr-exercice
Appuyez sur le bouton Rouge

Stop mode

Press Red button Exercise mode

Mode Heure

Mode Fichier

Mode Rglages

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

WRIST UNIT BUTTONS

Note: Pressing a button briey 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.

CONTENTS

For RS200sd users: The information relevant to using the product with Polar S1 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

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
10. FREQUENTLY ASKED QUESTIONS.....77 11. TECHNICAL SPECIFICATIONS.....79 12. LIMITED POLAR INTERNATIONAL GUARANTEE.....81 13. POLAR DISCLAIMER.....82
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.
Polar WearLink 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 and International Guarantee Information
If your running computer needs repair, send it with the Return Card for service to your Polar Service Center. The Polar two-year guarantee is issued to the original customer / purchaser of the product. Keep the stamped Polar Customer Service Card as your proof of purchase.

Polar S1 Foot Pod

The footpod transmits the running speed and distance measurements to your wrist unit.
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 lls 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 Espaol or Franais). 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 /

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 arent any sources of interference nearby. To detach the connector from the strap, apply pressure with your thumb and forenger 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.
2.2 POSITIONING THE POLAR S1 FOOT POD
When using the footpod for the rst 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 sufcient 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 ash, 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 ap 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 ash 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.

Tip: Locking your heart rate to a specic 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 trafc lights, you can pause the exercise recording.
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 conrm. 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.
Changing settings during exercise:
In the exercise recording mode press the Stop button. Select Settings with the / buttons and conrm 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.)

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)
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 le 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.
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.

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.
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.

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 nished with a 5-minute cool down. OwnZone OwnZone 65-85% of maximum heart rate No Timer / Distance
Basic OwnZone-based (daily tness) 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.
1. In Settings press the Red button and select Exercise from the menu. Conrm with the Red button. 2. Select the desired exercise 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 conrm. 2. Choose Select from the menu with the / buttons and conrm with the Red button. 3. Selected as default exercise is displayed. Press the Red button to conrm. When starting a new exercise this exercise will act as a default.

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 conrm. 2. Choose View from the menu with the / buttons and conrm 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

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 dened the rst zone, Zone 1 OK! is displayed. If you have dened more than 1 zone for the exercise, repeat steps 3 and 4 until all zones have been dened. 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.
3. Dene 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 Dene how many timers you wish to have for the exercise. Exercise Timer Count: 1-3 Timer 1: Dene minutes and seconds for the timer. Distances Dene how many distances you wish to have for the exercise. Exercise Distance Count: 1-3 Distance 1: Dene the distance (kilometers or miles, depending on your unit selection). 4. Repeat step 3 until you have dened 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 specied time period. Distance means that your running computer will alert you after a specied 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.

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 ve 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 conrm 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
/ select how to calibrate the footpod

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 conrm. To measure the running distance accurately you can, for example, run a 400 m track on a sports eld 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 rst 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.

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 ashing. Adjust the value and conrm 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 nding 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.

The display reads: 5. Event View Press or to set and the Red button to accept

WATCH: Event

Time 1

Time 2

Time Zone

/ view the event

The display reads: Date - Day / Month or - Month / Day
/ adjust the date of the event (the order depends on your unit settings) / rename the event by selecting letters with the buttons and conrming with the Red button / delete the event

Rename

Delete
4.5.2 ALARM You can set an alarm to sound at a particular time: 1. In the Time mode, press the / buttons until Settings is displayed. Press the Red button. 2. Select Watch with the / buttons and conrm with the Red button. 3. Select Alarm and conrm with the Red button.
4. To change the alarm settings, follow the steps below:
The display reads: 5. Alarm Off Once Mon-Fri Daily Press or to set and the Red button to accept

/ select alarm mode

6. AM / PM (for 12h format)
/ select AM or PM / adjust the hours / adjust the minutes

7. Hours

8. Minutes
The Alarm functions in all modes except in the Exercise mode. When the alarm sounds, Alarm! Snooze? with a ashing backlight is displayed. The alarm will sound for a minute unless you press Stop and cancel the alarm. To delay the alarm an extra 10 minutes, press the / buttons or the Red button: Snooze is displayed and the snooze time starts counting. The alarm will sound again after 10 minutes. To cancel the snooze and Alarm, press Stop in the Snooze mode. Alternatively, you can quick access Alarm settings in the Quick menu by pressing and holding the Light button in the Time mode.
Note: If the battery low symbol appears in the display, the alarm cannot be activated. The alarm will still sound even if you have turned the sound off in the general settings.
4.5.3 TIME ZONES To help you follow the different time zones you can set two time zones to your running computer. 1. In the Time mode, press the / buttons until Settings is displayed. Press the Red button. 2. Select Watch with the / buttons and conrm with the Red button. 3. Select Time 1 and conrm with the Red button. 4. To change the settings, follow the steps below:

Note: When target zone limits are not activated, no target zone alarm in the exercise recording mode will sound, nor will target zone information be placed in the File. The wrist unit sounds and backlight are turned off when the low battery symbol is displayed. However, the alarm will work once if it is set before the symbol appears.

5.1 OWNZONE LIMITS

Your running computer is able to determine your individual aerobic (cardiovascular) heart rate zone automatically. This is called OwnZone (OZ). OwnZone ensures that you exercise within safe limits. The OwnZone feature determines your personal training zone primarily based on your heart rate variability. For most adults, OwnZone corresponds to 65-85% of maximum heart rate. The OwnZone varies daily, depending on your physical condition and mental state (for example, if you are not recovered from the previous training or feel stressed). OwnZone limits can be determined in 1-5 minutes during a warm-up period by walking, jogging, or doing some other sport. The main idea is that you start exercising slowly at a light intensity and then gradually increase the intensity by raising your heart rate. OwnZone has been developed for healthy people. Some health conditions may cause heart rate variability based OwnZone determination to fail, for example high blood pressure, certain cardiac arrhythmias, and certain medications.
Determining Your OwnZone Heart Rate Limits
Before you start to determine your OwnZone, make sure that: You entered your user settings correctly. You select the OwnZone exercise. Every time you start the OwnZone exercise, the running computer will automatically determine your OwnZone. You should redene your OwnZone: When changing your exercise environment or the exercise mode. If you are returning to exercise after more than one week off. If you feel unusual about the physical state of your body when starting to exercise. For example you are stressed, not recovered from the previous training or not feeling well. After changing your settings. 1. Start your exercise as described in the chapter Exercising on page 9. 2. When you have pressed the Red button and your exercise starts, Finding OwnZone is displayed and the OwnZone determination begins. The OwnZone symbol appears in the display. Alternatively, to skip OwnZone determination and use the previously determined OwnZone, press the Red button.
Determination of your OwnZone happens in ve stages. Walk at a slow pace for 1 min. Keep your heart rate below 100 bpm / 50% HRmax during this rst stage. After each stage you will hear a beep (if the sound settings are on) and the display automatically illuminates (if you have switched the backlight on once before), indicating the end of the stage. Walk at a normal pace for 1 min. Slowly increase your heart rate by 10-20 bpm / 5% HRmax. Walk at a brisk pace for 1 min. Slowly increase your heart rate by 10-20 bpm / 5% HRmax. Jog at a slow pace for 1 min. Slowly increase your heart rate by 10-20 bpm / 5% HRmax. Jog at a brisk pace or run for 1 min. 3. At some point during the ve stages, you will hear two beeps. Your OwnZone has now been determined. If the determination was successful, OwnZone Updated and the limits are displayed. The limits are displayed as beats

Predicted Maximum Heart Rate (HRmax-p)
The HRmax-p denition is carried out simultaneously with the Polar Fitness Test. The HRmax-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 estimation and may not be very accurate, especially for people who have been t for many years or for older people. The most accurate way of determining your individual maximum heart rate is to have it measured in a laboratory (in maximal treadmill or bicycle stress test) by a doctor or an exercise physiologist.
Your maximum heart rate changes to some extent in relation to your tness. Regular endurance exercise tends to decrease the HRmax. There may also be some variation according to the sport you participate in. For example, running HRmax > cycling HRmax > swimming HRmax. HRmax-p gives the possibility of following maximum heart rate changes due to training, without an exhaustive maximal stress test. HRmax-p is based on resting heart rate, heart rate variability at rest, age, gender, height, body weight, and maximal oxygen uptake, and VO2max (measured or predicted). The most accurate HRmax is obtained by entering your clinically measured VO2max into your running computer.

Fitness Test Settings

To be able to carry out the Polar Fitness Test you need to make the following settings in your running computer: Set your personal user information and long-term physical activity level in the user settings. See more information on page 47. Set the HRmax-p on if you want to get a prediction of your maximum heart rate. 1. In the Time mode, press the / buttons until Test is displayed. Press the Red button. 2. Scroll with the / buttons until HR max-p is displayed. Press the Red button. 3. Select On with the / buttons and conrm with the Red button.

Carrying Out the Test

To get reliable test results, the following basic requirements apply: The test can take place anywhere - at home, at the ofce, at a health club - as long as the testing environment is peaceful. There should be no disturbing noises (e.g., television, radio, or telephone) and no other people talking to you. Keep the testing place, time of day, and environment the same every time the test is repeated. Avoid eating a heavy meal or smoking 2-3 hours prior to testing. Avoid heavy physical effort, alcoholic beverages, or pharmacological stimulants on the test day and the previous day. You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.

7. CONNECT - DATA COMMUNICATION
7.1 EDIT SETTINGS WITH A COMPUTER
Your running computer offers you the option of editing the settings of your wrist unit with a computer. You can also personalize the display of your running computer by downloading logos. For this you need the Polar UpLink Tool. You can download the Polar UpLink Tool from www.polar. or from www.PolarRunningCoach.com. In order to be able to use the Polar UpLink Tool, you need a computer with a sound card and dynamic loudspeakers or headphones. See www.polar. or www.PolarRunningCoach.com for further instructions.
To transfer settings from your PC to your running computer:
1. In the Time mode press the / buttons until Connect is displayed. Press the Red button. 2. Hold your running computer within less than 10 cm / 4 from the loudspeakers or headphones. Select Receive from the menu and conrm with the Red button. 3. Start the data transfer from your PC. 4. If the data transfer succeeded, UpLink Receive OK! is displayed. If the transfer fails, UpLink Receive Failed! is displayed.
7.2 TRANSFER YOUR TRAINING DATA TO THE TRAINING DIARY ON THE WEB
The Polar Running Coach is a complete web service tailored to support your training goals. Free registration gives you access to a personalized training program, diary, tests and calculators, useful articles, and much more. You can gain access and start the registration process for the web service at www.PolarRunningCoach.com. Your running computer with the SonicLink data communication feature offers you the option of transferring exercise les to your personal training diary on the Polar Running Coach web service. For this you need the Polar WebLink software. You can download the Polar WebLink to your PC at www.PolarRunningCoach.com. In order to be able to transfer the recorded training information with Polar WebLink, you need a personal computer with a sound card and microphone.
To transfer les from your running computer to the web service:
1. In the Time mode press the / buttons until Connect is displayed. Press the Red button. 2. Hold your running computer within 0-5 cm / 0-2 of the microphone. Select Send and conrm with the Red button. You can send separate exercises by selecting Exercise and choosing the exercise you wish to send. You can also send Follow-up information. 3. If the data transfer succeeded, SonicLink Send OK! is displayed. If the transfer fails SonicLink Send Failed! is displayed. See the help pages of the Polar WebLink software or www.PolarRunningCoach.com for further instructions.

Cardiac arrhythmia may cause irregular readings. In this case, consult your physician.there is no heart rate reading (- -)? Check that the electrodes of the transmitter are moistened and that you are wearing it as instructed. Make sure the transmitter is clean. Check that you are not near high voltage power lines, televisions, cellular phones or other sources of electromagnetic interference. Also make sure that you are not near (1 m / 3 ft) other heart rate monitor users, when starting you exercise recording. Cardiac arrhythmia may cause irregular readings or a cardiac event may have altered your ECG waveform. In these cases, consult your physician.another person with a running computer or a heart rate monitor is causing interference? Move away from that person and continue your exercise normally. Alternatively, 1. Take the transmitter off your chest for 30 seconds. Stay away from the person with the other device. 2. Put the transmitter back on and bring the wrist unit up to your chest near the transmitters Polar logo. The wrist unit will start looking for a heart rate signal again. Continue your exercise normally. appears?.the low battery symbol Usually the rst sign of an expired battery is the low battery indicator on the display. For further information, see page 72. Note: In cold conditions the low battery indicator may appear, but the indicator disappears when you return to a normal temperature.
.the display is blank? The running computer is in the battery saving mode when it is dispatched from the factory. To activate it, press any button. The Basic Settings starts. For further information, see page 7. Alternatively the battery may be dead (see the next question for further instructions).the battery of the wrist unit must be replaced? We recommend having all service done by an authorized Polar Service Center. This is especially necessary to ensure that the guarantee remains valid and is not affected by incorrect repair procedures performed by an unauthorized agent. The Polar Service Center will test your wrist unit for water resistance after battery replacement and make a full periodic check of the complete Running Computer Set.Check Footpod! message appears on the display? Check that you have turned on the footpod function from the wrist unit. Make sure that the footpod is turned on. If there is no light on the footpod the battery needs to be replaced. For instructions on changing the battery, see the chapter Assembling the S1 Foot Pod Battery on page 11. 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. If you are running on a treadmill and have attached the wrist unit to a crossbar in front of you, try moving the wrist unit sideways.
.I have replaced the battery of the footpod, but the sensor still does not work? Please contact your local Polar distributor. Check www.polar. for the contact information of the local Polar distributors.there are no or irregular running speed readings on the display? Keep at a distance from other runners with footpods. 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.