Polar RS400 Manual do Utilizador

Polar RS400 User ManualENGLISH

*Optional S1 foot pod required.Calibrate the Foot PodOptional calibration of the foot pod improves accuracy of speed, pace, and distance* measurements

Select Settings > Features > Footpod > Calibrate .Set the Calibration factor and press OK. The foot pod is now calibrated.2. After starting h

• OwnZone: Basic OwnZone-based exercise with moderate intensity. Suggested duration 45 minutes. Therunning computer is able to determine your individu

• Timers: Set timer for the zone (minutes and seconds) and press OK. Or• Distances*: Set distance for the zone and press OK. Or• Off: Set timers and d

5. TRAININGStart TrainingWear the transmitter and foot pod* as instructed. Make sure the foot pod is on, and that you haveactivated the foot pod in yo

Heart rate viewSpeed*/Pace*/CaloriesStopwatchHeart rateStopwatch viewCaloriesSpeed/pace/ TimeStopwatchLap time viewZone pointerHeart rateLap timeSpeed

Text on the display Symbol ExplanationCaloriesExpended caloriesDistance*Distance run so farSpeed/pace*Current speed/paceZone pointer (heart rate) Targ

alarm function is on). Unlock the sport zone by pressing and holding OK again: Sport zone3 Unlocked isdisplayed.Using the software, you can also base

Determine Your OwnZoneFor background information on Polar OwnZone®, see OwnZone Training (page 43).Find your OwnZone in 1-5 minutes during a warm-up p

6. AFTER TRAININGStop RecordingPause exercise recording by pressing STOP. To stop recording completely, press STOP again.Care for your transmitter aft

CONTENTS1. INTRODUCTION ... 42. RUNNI

b. Sport zonesSelect File > Exercise log > Sport zonesc. PhasesSelect File > Exercise log > Phasesd. LapsSelect File > Exercise log >

Calories expended during exercise.Energy expenditure indicates overall exertion during exercise.Running IndexTo get a Running Index value, there are r

The Phases menu is displayed only if the exercise is created with the software, and includes phases.In the Sport zones information view, press DOWN to

Number of recorded lapsAverage lap timeBest (fastest) lap number alternating with its timeThe last lap is never shown as the best lap, even if it is t

Select the week with OK to see the week’s total calories, distance,* and exercise time. Press DOWN to seeweek’s sport zones.To see time spent in each

7. SETTINGSFeature SettingsFoot Pod*The running computer offers you the option of measuring speed/pace and distance data with a foot pod*.Change the s

Select Settings > Features > Shoes 1 / Shoes 2To follow and compare the usage of different shoes, the running computer can store the running dis

automatically.Press and hold LIGHT to switch between sport zone views: HR% (percentage of maximum heart rate) orBPM (beats per minute).You can change

exact clinically-tested VO2max, set the value in the running computer. Otherwise, measure a comparablevalue, OwnIndex, by taking the Polar Fitness Tes

• Yes: the running computer is activated.• No: the running computer returns to sleep mode.You can change settings easily by using the software. For fu

Language ... 28Sleep ...

Select Settings > Watch > Alarm > Off / Once / Mon-Fri / DailyYou can set the alarm to go off once everyday between Monday and Friday, or dai

Shortcut Button (Quick Menu)Some settings can be changed with a shortcut button in time mode.Press and hold LIGHT > Quick menu• Keylock• Reminders•

8. TRAINING PROGRAMView ProgramYou can create and download a personalized training program to your running computer by using PolarProTrainer 5. This c

The day view offers an overview of your daily exercises. The white bar represents planned exercise timeand the black bar represents performed exercise

Every phase starts with a display showing:Phase nameZone typeZone limitsNumber of phase repeats leftDuring exercise the phase display shows:Countdown

9. TESTSPolar Fitness TestTMThe Polar Fitness TestTMis an easy, safe, and quick way to measure your aerobic (cardiovascular) fitnessat rest. The resul

Performing the TestSelect Test > Fitness > Start > Fitness Test Lie DownThe fitness test begins in five seconds. Arrows indicate that the tes

Age / Years Very low Low Fair Moderate Good Very good Elite55-59 < 22 22-26 27-30 31-34 35-39 40-43 > 4360-65 < 21 21-24 25-28 29-32 33-36 37

Polar OwnOptimizerTMGeneralSuccessful training requires temporary overloading: longer exercise duration, higher intensity, or highertotal volume. In o

After 3 minutes, the wrist unit will beep and Optimizer Stand up is displayed. Stand up and remainstanding still for 3 minutes.After 3 minutes, the wr

1. INTRODUCTIONCongratulations! You have purchased a complete training system to tailor-fit your training needs. This usermanual includes complete ins

have a complete recovery period. The longer you have trained intensively, the longer the recovery periodrequired to recover. Perform the test again af

Downloading test results to the software offers you the possibility of analyzing results in various ways, aswell as accessing more detailed informatio

10. BACKGROUND INFORMATIONPolar sport zonesPolar sport zones introduce a new level of effectiveness in heart rate-based training. Training is dividedi

Aerobic power is enhanced in sport zone 3. The training intensity is higher than in sport zones 1 and 2,but still mainly aerobic. Training in sport zo

that the method is not very accurate, especially for older persons or those who have been fit for manyyears.If you have done some hard training in rec

Short-term analysisMenAge / Years Very low Low Fair Moderate Good Very good Elite20-24 < 32 32-37 38-43 44-50 51-56 57-62 > 6225-29 < 31 31-3

Running Index Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km(h:mm:ss)42.195 km(h:mm:ss)36 1800 0:36:20 1:15:10 2:48:00 5:43:0038 1900 0:34:2

11. CUSTOMER SERVICE INFORMATIONCare and MaintenanceCaring of Your ProductLike any electronic device, the Polar running computer should be treated wit

move away from possible sources of disturbance.Exercise equipment with electronic or electrical components such as LED displays, motors and electrical

Note that in addition to exercise intensity, medications for heart conditions, blood pressure, psychologicalconditions, asthma, breathing, etc., as we

2. RUNNING COMPUTER PARTS1. Polar RS400/RS800 Running Computer: The running computer displays and records your heart rate andother exercise data durin

TransmitterBattery life of WearLink 31 transmitter:Average 2 years (1h/day, 7 days/week)Battery type: CR2025Battery sealing ring: O-ring 20.0 x 1.0, m

The low battery indicator is usually the first sign of an expired battery. However, in cold conditions the lowbattery indicator may appear. The indica

moving the running computer sideways...Footpod calibration failed is displayed?*Calibration did not succeed and you need to re-calibrate. Calibration

permission of Polar Electro Oy. The names and logos marked with a ™ symbol in this user manual or in the package of thisproduct are trademarks of Pola

INDEX12h/24h time mode ... 30A.Lap on/off ... 26Activity lev

3. GETTING STARTEDBasic SettingsBefore exercising with your running computer, customize the basic settings. Enter as accurate data aspossible to ensur

Menu StructureENGLISHGetting Started 7

4. PREPARE FOR TRAININGWear the TransmitterWear the transmitter to measure heart rate.1. Moisten the electrode areas of the strap under running water

Position the Polar S1 Foot PodInstall Foot Pod BatteryBefore using the foot pod* for the first time, insert the battery (included in the product packa