Polar Electro S725X manuale d’uso

See the glossary for display text interpretation. USER MANUAL ENG Display symbols RUNNING COMPUTER S 625X CYCLING COMPUTER S 725X 17927681.00 ENG A Indicates an ongoing heart rate measurement and flashes to the beat of your heart. Indicates there has not been heart rate reception for at least 5 seconds. - - Indicates there is no heart rate receptio[...]

Quick Guide Road Map Keep the Road Map and Quick Guide on the back cover open while reading the manual. Monitor Set Sound On/OFF Help On/OFF Units 1/2 Watch Set Alarm Tim e 1/2 Date Remind On/OFF Exercise Set BasicUse, E0 ExeSet 1, E1 E2 E3 E4 E5 Interval On/OFF Memory Set Rec. Rate 5 Sec 15 Sec 60 Sec Function Set OwnCal On/OFF T ests On/OFF HR ma[...]

The features of this running/cycling computer provide you with the various ways to customize your exercise sessions so they meet your personal needs. For more information about the different functions, see the "All that you can do with your running/cycling computer" section. This manual contains user information for both Polar S625X™ an[...]

A. Getting going ....................... 5 Running/cycling computer parts ...... 5 Buttons and their functions ............. 6 Easy start ............................................ 8 How to prepare the wrist unit ..... 8 Installing the Polar S1 foot pod .......................................... 9 Assembling the S1 foot pod battery ..............[...]

5 The electrode areas of the strap detect your heart rate. The connector transmits your heart rate signal to the wrist unit. The wrist unit displays and records your heart rate and running/ cycling data during exercise. Enter your personal settings into the wrist unit and analyze the exercise files after you’re done. The S625X set contains Polar [...]

6 7 Stop Signal/ Light OK Signal/ Light T urns the beep on or off. T urns the backlight on. Stop Return - Stops measuring the heart rate. Exits the displayed mode and returns to the previous mode level. Returns to the T ime of day display from any mode by pressing and holding the stop button. OK Accept - Starts measuring the heart rate (start). Ent[...]

8 9 How to prepar e the wrist unit 1. Since the display is blank when the wrist unit leaves the factory , you have to activate the wrist unit by pressing the OK button twice, after which the Time of day display appears. This is a one-of f procedure; once you have turned on your wrist unit you can not turn it off anymore. 2. Y ou may start measuring[...]

10 11 7. Do not throw the replaced battery away with normal waste; take it to a place where batteries are recycled. Attaching the S1 foot pod on your shoe 1. Detach the holder from the foot pod by unfastening the flap and lifting the foot pod from the rear . 2. Loosen your shoelaces and place the holder under the laces, above the tongue of the shoe[...]

12 13 How to put the transmitter on 1. Moisten the electrode areas of the strap under running water and make sure that they are well moistened. 2. Attach the connector to the strap. Position the connector's letter L to the word LEFT on the strap and snap the fastener . 3. Adjust the strap length to fit snugly and comfortably . Secure the strap[...]

14 15 4. Press the OK button to start measuring your heart rate. A heart symbol will start flashing and your heart rate (beats per minute) will appear in a maximum of 15 seconds. 5. Press OK again. The stopwatch starts running and you can start exercising. The exercise data will only be stored in a file if you have turned the stopwatch on. All that[...]

16 17 A. BasicUse is the easiest way to start exercising because you do not have to set different target limits or timers. Y ou just start in Measuring mode and choose BasicUse and you are ready to go. Y ou can select among several different heart rate, running or cycling information alternatives for the display of your wrist unit. B. Freely progra[...]

18 19 Polar OwnOptimizer helps you to optimize training load during training program so that training will develop performance and will not lead to long-term under- or overtraining. OwnOptimizer is a modification of traditional proven orthostatic overtraining test and is based on heart rate and heart rate variability measurements done during an ort[...]

20 21 User information settings W eight (kg or lbs) 5. Scroll up or down to adjust your weight. Press OK. Height (cm or ft/ inch) 6. Scroll up or down to adjust your height. Press OK. Date of birth (Birthday) 7. Scroll up or down to adjust your day of birth. Press OK. 8. Month appears. Scroll up or down to select your month of birth. Press OK. 9. Y[...]

22 23 High Y ou participate regularly , at least 3 times a week, in heavy physical exercise. E.g. you run 10-20 km/ 6-12 miles per week or spend 2-3 hours per week in comparable physical activity . To pY ou participate regularly in heavy physical exercise at least 5 times a week. E.g. you exercise to improve performance for competitive purposes. Ma[...]

24 25 Setting exercise sets Preset exercise sets ready for five exercise sets; when you start exercising, just select one of the sets. Interval T raining Set If you choose interval on, you can set 3 different exercise phases for each exercise set in following order: Wa rm-up phase • countdown timer 1 On/OFF • limits 1 On/OFF Interval phase • [...]

26 27 Setting timers If you start from the T ime of day display , repeat steps 1-5. 6. Scroll up or down until desired timer is displayed. Press OK to start setting the timer . 7. Scroll up or down to turn the timer on or off. Press OK. T imer OFF: skip steps 8-9. 8. Scroll up or down to adjust minutes. Press OK. 9. Scroll up or down to adjust seco[...]

28 29 Setting recovery calculation Y ou can select 2 optional types of recoveries in a BasicSet: A. T ime-based recovery Ends your recovery as you reach the preset time. B. Heart-rate-based recovery Ends your recovery as you reach the preset heart rate. If you start from the T ime of day display , repeat steps 1-5 (page 25). 6. Scroll up or down un[...]

30 31 Units 2: Adjustable units are miles and feet. A. T ime-based interval 8. Scroll up or down to adjust minutes. Press OK. 9. Scroll up or down to adjust seconds. Press OK. Interval TIMER appears. Or B. Heart-rate-based interval 8. Scroll up or down to adjust the heart rate that will end your interval. Press OK. Interval Hr appears. Or C. Distan[...]

32 33 C. Rec. Dist is displayed. 10. Scroll up or down to adjust kilometers. Press OK. 11. Scroll up or down to adjust hundreds of meters. Press OK. Recovery DIST appears. To continue your settings, press the stop button or to return to the Time of day display , press and hold the stop button. Naming exercise sets Y ou can name the exercises with s[...]

34 35 The use of exercise sets and lap recording reduces the maximum exercise times. To continue your settings, press the stop button or to return to the Time of day display , press and hold the stop button. The following table shows the maximum exercise times for each recording rate. Option s Function Set OwnCal On/OFF T ests On/OFF HR max -p On/O[...]

36 37 T ests on/off If you start from the T ime of day display , repeat steps 1-4. 5. Scroll up or down until T ests is displayed. 6. Press OK to start setting the tests. On/OFF starts to flash. 7. Scroll up or down to set the tests on or off. Press OK. Predicted maximum heart rate on/of f (HR max -p) If you start from the T ime of day display , re[...]

38 39 Speed settings 1. In the Time of day display scroll up or down until OPTIONS is displayed. 2. Press OK to enter the Options mode. EXERCISE SET is displayed. 3. Scroll up or down until SPEED SET is displayed. 4. Press OK to start the Speed settings. 5. Choose to start setting Running speed, Bike 1 or 2, or turn the speed features off. Scroll u[...]

40 41 Calibration manually Adjust the SET factor to the value 1000 before manual calibration. The calibration factor is calculated as a ratio of the actual distance to the uncalibrated distance. For example if you ran 1200 meters and the wrist unit shows a distance of 1180 meters, the calibration factor should be adjusted to 1200/1180 x 1000 = 1017[...]

42 43 Power* on/off If you start from the Time of day display , repeat steps 1-5 (page 38). 6. Scroll up or down until Power is displayed. 7. Press OK to start setting the Power Output. On/OFF starts to flash. 8. Scroll up or down to set Power Output on or of f. Press OK. OFF: Skip the rest of the Power Output settings. 9. C. weight is displayed. S[...]

44 45 Options Monitor Set Sound On/OFF Units 1/2 Help On/OFF Monitor settings 1. In the Time of day display scroll up or down until OPTIONS is displayed. 2. Press OK to enter the Options mode. EXERCISE SET is displayed. 3. Scroll up or down until MONITOR SET is displayed. 4. Press OK to start the monitor settings. Sound is displayed. Tu r ning acti[...]

46 47 Options Watch Set Alarm Time 1/2 Date Remind On/OFF 1. In the Time of day display scroll up or down until OPTIONS is displayed. 2. Press OK to enter the Options mode. EXERCISE SET is displayed. 3. Scroll up or down until WA TCH SET is displayed. 4. Press OK to start the watch settings. ALARM is displayed. Setting alarm If you start from the T[...]

48 49 12h time mode: month - day - year Setting time of day If you start from the T ime of day display , repeat steps 1-4. 5. Scroll up or down until TIME1/ TIME2 is displayed. 6. Press OK to start setting the time of day . 7. Time is flashing. Scroll up or down to select time 1 or time 2. Press OK. 8. 12h/ 24h starts to flash. Scroll up or down to[...]

50 51 Time of Day Measuring Mode Recording Mode C. EXERCISE Setting tips Swap time 1 or time 2 In the T ime of day display press and hold the down button. T ime 1 or T ime 2 is displayed in the uppermost row for a couple of seconds. Displayed time will now be used in all watch and alarm functions. If you chose time 2, “2” is displayed in the T [...]

52 53 If you are not running, turn the speed settings off by pressing and holding the down button. Repeat until -- appears. This will give you more memory capacity . If you want to record running information, turn the foot pod on after your heart rate is displayed on the wrist unit. Press OK to start recording your exercise. Or If you want to recor[...]

54 55 Recording mode Before starting recording, check that you have enough memory left. This information is displayed in the upper row , in the Measuring mode. If you are starting from the T ime of day display , press and hold OK. Exercise information will be stored in an exercise file only when the stopwatch is running. The ongoing recording is in[...]

56 57 Swapping the heart rate/ pace limits Press and hold the up button. Repeat until the desired limits are displayed. In the Interval T raining mode the limits are automatically swapped when the phase changes to the preset limits. Y ou have three optional Recor ding modes depending on the selected exercise: • BasicUse • Interval T raining Set[...]

58 59 For most accurate altitude readings, calibrate the altimeter every time before an exercise. Swapping the displayed exercise information Y ou can swap the display information by pressing the down button in the Measuring or Recording mode. The wrist unit saves the upper and lower row settings for the display options. If the Help function is on,[...]

60 61 1. Start from the Time of day display . Press OK to enter the Measuring mode. 2. If you want to swap the preset exercise set, press and hold the up button until the exercise set (E1-E5) is swapped. Release. Repeat until desired exercise set is displayed. 3. T o start exercising and recording the preset exercise type press OK. Starting an exer[...]

62 63 Wa rm-up phase 1. First Heart rate or pace limits 1 (if set on). 2. Then Countdown timer 1. Heart rate information. Countdown timer starts running if you have set the timer 1 on. If you have set the timer off, press and hold OK and continue from the interval phase. 3. At the end of warm-up phase Wa rm-up phase duration. A verage heart rate of[...]

64 65 3. At the end of Interval Interval duration. A verage heart rate of the interval. When your interval ends the wrist unit automatically continues with following preset function: recovery calculation or cool-down phase. Recovery calculation One of the following is displayed depending on your settings: A. time-based recovery calculation or B. he[...]

66 67 Exercising with BasicSet (Int OFF, E1-E5) In this mode you can also use the functions in “Recording mode” section. Starting the timers If timers are set on, they automatically start running once you start the stopwatch. T imers alternate in the following order: timer 1, 2, 3, 1, 2, 3 etc. At the end of timer 1 you will hear 1 beep, at the[...]

68 69 Tips during the exercise Swapping the speed settings (--, ru, b1 or b2) In the Measuring mode press and hold the down button . Release. Repeat until Run speed, Bike 1 or 2 or Speed Off is displayed. Y ou can now exercise with the chosen settings. From running to cycling and vice versa can be swapped in the BasicUse (E0) mode, if the exercise [...]

70 71 D. HOW TO RECALL TRAINING INFORMA TION The wrist unit starts saving exercise information to a file as you start the stopwatch. Y ou can recall the information in the File mode. In the File mode there ar e up to 99 exercise files and a r ecords file, which keeps track of the cumulative and maximum exercise values. Time of Day File Options T es[...]

72 73 Exercise time (Exe. T ime) The exercise time is the amount of time that you have exercised with the stopwatch running. Average and maximum heart rates of your exercise alternate on the display . T o continue recalling the file, scroll up or down button. Recovery information of BasicSet exercise (Reco) Recovery time. Recovery duration. Drop in[...]

74 75 Exercise time within, above and below the target zones Indicates the exercise time, which you have spent within (InZone), above and below each limits. Time within, above and below limits 1,2 and 3 is r ecorded only when those particular limits are activated. T ime within, above and below summary limits is recorded during the entire exercise, [...]

76 77 Cool-down phase Duration of the cool-down. The heart rate at the end of the cool-down, average and maximum heart rates of the cool-down phase. 3. Press the stop button to return to the previous file level and skip steps 4-6. Or , continue recalling more detailed information of the interval phase. 4. Start with the display showing Interval. Pr[...]

78 79 In the upper row , the split time alternates with the help texts if the Help function is turned on. Y ou can check the following detailed lap information in the middle row by pressing the OK button repeatedly: • lap time (Lap T ime), • speed at the end of the lap (Speed), • cadence* at the end of the lap (Cadence), • altitude at the e[...]

80 81 Deleting a file 1. In the Time of day display scroll up or down until FILE is displayed. 2. Press OK to enter the File mode. 3. Scroll up or down until desired exercise file is displayed. Press and hold the signal/light button. DELETE FILE and file number are displayed. 4. Press OK. The wrist unit confirms if you want to delete a file (Are yo[...]

82 83 Resetting your cumulative counts to zero Once your have reset the cumulative count you cannot retrieve it. Start with the display showing T ot. KCal, T ot. Time, Run./Rid. T ime or T ot. Dist./Odometer in the records file. 1. Press OK to start resetting the desired total count. Reset appears and the value starts to flash. 2. Press and hold th[...]

84 85 E. TESTS The Polar Fitness T est is an easy , safe and quick way to estimate individual maximal aerobic power and to get predicted maximum heart rate value. The Polar Fitness T est is targeted to healthy adults. Polar Fitness T est OwnIndex OwnIndex is a value which is comparable to maximal oxygen uptake (VO 2max ), a commonly used descriptor[...]

86 87 Predicted maximum heart rate (HR max -p) The HR max -p definition is carried out simultaneously with the Polar Fitness T est. The HR max -p score predicts your individual maximum heart rate value more accurately than the age-based formula (220 - age). The age-based method provides a rough estimation and is thus not very accurate, especially f[...]

88 89 T ime of Day File Options T ests Connect Op.T est Fit. T est Op. T est reset 1. In the T ime of day display scroll up or down until TESTS is displayed. Press OK: If you cannot find T ests mode check that you have turned the function on in the Options mode. 2. Scroll up or down until FIT . TEST is displayed. Press OK. Y our latest OwnIndex and[...]

90 91 The classification is based on literature review of 62 studies where VO 2max was measured directly in healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC: Aerobic fitness norms for males and females aged 6 to 75 years: a review . Aviat Space Environ Med; 61:3-11, 1990. Fitness classes The Polar[...]

92 93 Successful training requires temporary overloading: longer exercise duration, higher intensity , or higher total volume. In order to avoid severe overtraining, overloading must always be followed by an adequate recovery period. With an inadequate recovery period, you may experience a decrease in performance as a result of high training volume[...]

94 95 To get reliable test results, the following basic requirements apply: -Y ou should be relaxed and calm. -A void eating, drinking and smoking 2-3 hours prior to the test. - The test can take place anywhere – at home, in the office, at a health club – as long as the test environment is peaceful. There should be no disturbing noises (for exa[...]

96 97 T rEffect / T raining Effect (3) Y our test heart rates are higher than average. Y ou may have exercised intensively in the previous days. Y ou have two choices: 1) rest or light train for one or two days, or 2) continue intensive training for one or two days and then recover well. Other sources of stress, the beginning of a fever or an attac[...]

98 99 To recover from a state of parasympathetic overtraining, you have to recover your body balance completely . Recovering may take several weeks. Y ou should not exercise, and instead rest completely for most of the recovery period. Y ou can possibly have a few days with some light aerobic training in short sessions, and only occasionally includ[...]

100 101 •Y ou can wash the strap in a washing machine at +40 ° C / 104 ° F. We recommend that you use a washing pouch. •W e recommend that you wash the strap after each time you have used it in pool water with a high chlorine content. • Do not spin-dry the strap! • Do not put the strap in a dryer! • Do not iron the strap! • Keep the a[...]

102 103 S1 foot pod The battery of the foot pod needs to be replaced if the green light on the foot pod turns red or there is no light at all when you press and hold the red button on the foot pod. Check the easy start section for r eplacing the battery . Speed Sensor The estimated average battery life of the speed sensor is 2500 hours of use. We h[...]

104 105 G. PRECAUTIONS Using the Polar running/cycling computer in a water environment Y our Polar running/cycling computer can be worn when swimming. To maintain the water resistance, do not operate the buttons of the wrist unit under water . Users measuring their heart rate in water may experience interference for the following reasons: • Pool [...]

106 107 Exercise may include some risk, especially for those who have been sedentary . Before starting a regular exercise program you are recommended to answer to the following questions for health status checking. If the answer is yes to any of the questions, we recommend that you consult a doctor before starting an exercise program. • Have you [...]

108 109 H. FREQUENTL Y ASKED QUESTIONS What should I do if... ...I don’t know where I am in the Options or File cycle? Press and hold the stop button until time of day is displayed. ...I cannot find the expended calories from my exer cise file? Check that you have set your personal user information and turned the OwnCal function on. Check that yo[...]

110 111 2. Press any of the buttons once. Time of day is displayed. ...the battery of the wrist unit must be replaced? We recommend having all service done by an authorized Polar Service Center . The guarentee does not cover damage or consequential damage caused by service not authorized by Polar Electro. Polar Service will test your wrist unit for[...]

112 113 I. TECHNICAL SPECIFICA TIONS Polar S625X/S725X is designed to indicate the level of physiological strain and intensity in sports and exercise. It also measures altitude and temperature in running/ cycling. No other use is intended or implied. The altitude and temperature functions are not designed to be exclusive measuring equipment in avia[...]

114 115 T ransmitter Connector Battery type: CR 2025 Battery sealing ring: O-ring 20.0 x 1.0 Material FPM Battery life: Average 2 years (1h/ day , 7 days/ week) Operating temperature: -10 ° C to +50 ° C/ 14 ° F to 122 ° F Material: Polyamide W ater resistance: Water resistant 30 m / 100 feet Strap Material: Polyurethane, polyamide, nylon, polye[...]

116 117 J. LIMITED POLAR INTERNA TIONAL GUARANTEE • This limited Polar international guarantee is issued by Polar Electro Inc. for the consumers who have purchased this product in the USA or Canada. This limited Polar international guarantee is issued by Polar Electro Oy for the consumers who have purchased this product in other countries. • Po[...]

118 119 L. POLAR GLOSSAR Y Activity level: Y our long-term physical activity level you need to assess in order to do the Polar Fitness T est. Altitude and temperature: The altitude and temperature are measured by using an atmospheric pressure sensor . Air pressure changes constantly due to various weather conditions and therefore the calculated alt[...]

120 121 HR max -p: Predicted maximum heart rate value. Interval, Int: Options mode: indicates Interval T raining Set Recording mode: Indicates interval exercise session including warm-up, interval and cool-down phases. InZone/ Above/ Below: indicate the time spent within, above and below the target zone. KCal: Indicates the energy expenditure of yo[...]

122 123 RecoTime, time-based recovery: Y ou set the recovery time in the Options mode. In the File mode you will see the drop in your heart rate and the recovery duration. ru: Indicates running speed settings. Spd: Indicates velocity . Split Time: The elapsed time from the beginning of the exercise until storing the split time. Sw: Indicates stopwa[...]

124 125 Recall training information .................. 7 1 Recording rate settings ......................... 33 Records file ............................................. 82 Recovery during BasicSet ............... 68, 73 Recovery during Interval training . 65, 78 Recovery settings ............................ 28, 31 Reminder on/off ...............[...]

126 127 Accessories Polar Cadence Sensor: A wireless sensor that measures the frequency at which you turn the pedals of your bicycle. Power Output Sensor: The Polar Power Output system measures pedaling power when cycling. It also measures left/right balance (LRB describes the share of power output of left and right as a percentage), pedaling index[...]

128 NOTE[...]