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Polar CS300 manual

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Table of contents for the manual

  • Page 1

    Polar CS300 ™ User Manual[...]

  • Page 2

    3 ENG polar personaltrainer .com polar personaltrainer .com is a personal cycling coach tailored to support your training goals. Free registration gives you access to a personalized training program, training diary, useful articles, and much more. For the latest product tips and for online support visit www.polar.fi . Customer Service and Internat[...]

  • Page 3

    4 CONTENTS 1. GETTING STARTED ............................................................................................................ ................................................. 6 1.1 BASIC SETTINGS ........................................................................................................... ................................[...]

  • Page 4

    5 ENG 4. MONITOR YOUR PERFORMANCE ...................................................................................................................................... 25 4.1 FILE ..................................................................................................................... .................................................. [...]

  • Page 5

    6 1. GETTING STARTED 1.1 BASIC SETTINGS Before you start exercising with the Polar Cycling Computer, customize the Basic settings. Enter as accurate data as possible to ensure correct feedback based on your performance. 1. To activate your Polar Cycling Computer, press OK twice. Once activated, it cannot be switched off! 2. WELCOME TO POLAR CYCLING[...]

  • Page 6

    7 ENG • WATCH • BIKE • EXE.SET • TIMERS • USER • GENERAL 1.2 MENU STRUCTURE Press / to scroll and OK to enter a mode/menu. • SEND • RECEIVE • TEST • TREND Tip: • To lock/unlock buttons, press and hold LIGHT button. • To return to Time mode, press and hold . • CYCLING/OTHER • START • SETTINGS • EXERCISES • TOTALS[...]

  • Page 7

    8 2. INSTALL 2.1 INSTALL BIKE MOUNT Use cable ties to secure the bike mount snugly on the handlebar as shown above. To ensure the most accurate reading, attach the wrist unit to the bike mount every time you do a cycling exercise. 2.2 INSTALL SPEED SENSOR 1. Attach the speed sensor on the opposite side of the front fork than the mounted cycling com[...]

  • Page 8

    9 ENG 3. Pass cable ties through the sensor and rubber part holes (picture 3). Adjust the sensor to the front fork so that the POLAR logo faces outward (picture 4). Adjust the ties loosely. Do not tighten them fully yet . 4. Attach the magnet to a spoke at the same level as the sensor (picture 5). The magnet hole must be facing the speed sensor. Fa[...]

  • Page 9

    10 2.3 BIKE SETTINGS (BIKE) The cycling computer can be programmed for two separate bike preferences. Select bike 1 or bike 2 when you start recording. View or change the following bike settings in the Settings menu. Select Settings -> Bike -> BIKE 1 or BIKE 2: 1. AUTOSTART: ON / OFF The AutoStart function starts or stops exercise recording a[...]

  • Page 10

    11 ENG 4. WHEEL SIZE Wheel size settings are a prerequisite for accurate cycling information. To measure size, choose one of two methods: METHOD 1 1. Find the wheel diameter printed on the frame. 2. Match the diameter in inches or in ETRTO to wheel size in millimeters on the right side of the chart. Note that wheel sizes in the above chart are appr[...]

  • Page 11

    12 3. START EXERCISING 3.1 WEAR THE TRANSMITTER 1. Wet the electrodes (bits of cross-ply fabric) on the strap with water. 2. Attach one end of the connector to the strap. (LEFT=L or RIGHT=R.) 3. Adjust the length until the strap fi ts snugly around your chest. The Polar logo should be in a central, upright position. Fasten the other end of the con[...]

  • Page 12

    13 ENG 3.2 RECORD YOUR EXERCISE 1. Wear the transmitter and wrist unit. Start heart rate measurement by pressing OK . Exercise is displayed and the cycling computer starts to search for your heart rate. Preferably, there should be no other heart rate monitors nearby (within 1m / 3ft) to avoid interference. 2. Within 15 seconds, your heart rate is s[...]

  • Page 13

    14 3.3 EXERCISE SETTINGS (EXE. SET) Access exercise settings by selecting Settings -> EXE. SET , or before recording an exercise, by selecting Exercise -> CYCLING / OTHER -> SETTINGS . The settings allow you to customize the target zone alarm sound, target zone limits and heart rate view. 1. ALARM: VOL 2 / VOL 1 / OFF Adjust the target zon[...]

  • Page 14

    15 ENG 3.3.1 OWNZONE LIMITS (OWNZONE) OwnZone is your individual aerobic (cardiovascular) training zone that is determined automatically. OwnZone ensures that you exercise within safe limits, and makes exercising easier and more enjoyable. OwnZone is based on measuring changes in heart rate variability. OwnZone may vary daily, depending on your phy[...]

  • Page 15

    16 Determining Your OwnZone Heart Rate Limits Find your OwnZone limits in 1-5 minutes during a warm up period by cycling or walking/jogging. You should start exercising gently at a light intensity and gradually increase intensity to raise heart rate. Before you start, make sure that, • Your user settings are correct. • The OwnZone function is a[...]

  • Page 16

    17 ENG 3. At some point during the session, you will hear two, consecutive beeps. This means OwnZone has been determined. If determination was successful, OwnZone Updated will alternate with the heart rate limits on your display. The limits are displayed in beats per minute (bpm) or as a percentage of maximum heart rate (%HR max ) depending on your[...]

  • Page 17

    18 3.3.2 AUTOMATIC LIMITS (AUTOMATIC) Automatic limits are determined using an age-based formula (220 minus age). The limits are displayed either in beats per minute (bpm) or as a percentage (%) of your maximum heart rate. Your date of birth is required for the cycling computer to calculate the automatic limits. Choose automatic limits in four exer[...]

  • Page 18

    19 ENG 3.3.3 MANUAL LIMITS (MANUAL) Determine and set your target heart rate limits manually, either in bpm or % of your HR max . 3.3.4 CADENCE LIMITS (CADENCE) Set the upper and lower cadence limits for a cycling session. For this you need an optional cadence sensor. Note: If you choose the cadence limits for a non-cycling ( OTHER ) exercise, auto[...]

  • Page 19

    20 3.5 FUNCTIONS DURING EXERCISE There are two types of button presses: • Short press ; press and release the button • Long press ; press and hold the button for at least one second Heart Touch (hands free button) To view the time or target zone limits during exercise without pressing buttons, bring the wrist unit near the Polar logo on the tra[...]

  • Page 20

    21 ENG 3.6 EXERCISE MODE VIEWS View combinations of exercise data. Switch displays with / . Speed view can only be displayed in CYCLING mode. • Total distance / trip alternating • Speed (km/h or mph) • Heart rate Cadence only when cadence data is available in CYCLING mode. • Current speed (Spd) / average speed (AvgSp) alternating • Cadenc[...]

  • Page 21

    22 Time • Estimated Time of Arrival (ETA) based on cycling speed. Note: If ETA function is not in use, speed (Spd) and average speed (AvgSp) alternate on the upper row. • Time • Heart rate Zone Pointer helps you stay inside the target zone. Current heart rate / cadence appears as a heart / cadence symbol between upper and lower limits. Note: [...]

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    23 ENG Timers are displayed only when at least one timer is in use. For further information, see chapter 3.4 Timers. • Timer 1 or Timer 2 • Time left • Heart rate Graphical Comparison view can only be displayed in CYCLING mode. The three bars represent current • Heart rate, the number of bars representing the current HR depends on the maxim[...]

  • Page 23

    24 3.7 VIEW EXERCISE SUMMARY Press to pause exercise recording. You are given three options: • CONTINUE exercise • EXIT Recording mode and enter Exercise summary view • Adjust exercise SETTINGS Summary File After exiting a CYCLING exercise, two summary views alternate on the display: • Cycling information and • Heart rate information. Aft[...]

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    25 ENG 4. MONITOR YOUR PERFORMANCE 4.1 FILE Exercise fi le allows you to review heart rate and other information recorded during an exercise session. In the File view, you have two options: • Detailed information on individual EXERCISES . • This week’s / season’s TOTALS . 4.1.1 EXERCISE FILE (EXERCISES) The cycling computer can store up to[...]

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    26 Press / to scroll through the following: 1. Duration • The time exercise recording started • Duration of exercise Note: You can delete the active fi le by pressing and holding the LIGHT button. 2. Time in Zone • Target zone limits • Time spent in, above and below zone alternate Note: Time in Zone is shown only if HR or Cadence limits ar[...]

  • Page 26

    27 ENG 4.1.2 TOTALS FILE (TOTALS) The Totals fi le has two options for total values since last reset: this WEEK ’s or this SEASON ’s total exercise information. 1. Exercise Time (Exe.Time) • Reset date • This week’s/season’s total exercise time 2. Riding Time (RideTime) • Reset date • This week’s/season’s total riding time 3. C[...]

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    28 Resetting Season Values 1. In the File menu, select TOTALS -> SEASON -> Reset Total Counters? 2. Choose the value you wish to reset from the menu and confi rm with OK . • EXE.TIME (Exercise time) • RIDETIME (Riding time) • CALORIES • EXE.COUNT (Exercise count) • RIDE.COUNT (Riding count) • DISTANCE 1 • DISTANCE 2 • MAX.SPE[...]

  • Page 28

    29 ENG 4.2 DATA TRANSFER (CONNECT) The cycling computer offers two means of data communication with a PC: • SEND data with Polar WebLink™ Transfer exercise data to the Polar web service using Polar WebLink software. • RECEIVE data with Polar UpLink™ Tool Edit cycling computer settings and upload logos from a PC to your wrist unit using Pola[...]

  • Page 29

    30 4.3 POLAR FITNESS TEST™ The Polar Fitness Test™ is an easy, safe, and quick way to measure your aerobic (cardiovascular) fi tness at rest. The result, Polar OwnIndex, predicts your maximal oxygen uptake (VO 2max ). The Polar Fitness Test also calculates the predicted maximum heart rate (HR max -p). The Polar Fitness Test is designed for hea[...]

  • Page 30

    31 ENG 4.3.1 PERFORMING THE FITNESS TEST (TEST) Note: To carry out the Polar Fitness Test, enter your personal user information and long-term physical activity level in the User settings. See chapter 5.2 User Settings for further information. Wear the transmitter during the test. 1. In Time mode, select Test -> TEST . The fi tness test begins i[...]

  • Page 31

    32 4.3.2 FITNESS TEST RESULTS OwnIndex The Polar Fitness Test results in a value called the OwnIndex. This is a value comparable to maximal oxygen uptake (VO 2max ), which is commonly used to evaluate aerobic (cardiovascular) fi tness. Your long-term level of physical activity, heart rate, heart rate variability at rest, gender, age, height and bo[...]

  • Page 32

    33 ENG Fitness Classes Your OwnIndex is most meaningful when comparing your individual values and changes in them over time. OwnIndex can also be interpreted based on your gender and age. Locate your OwnIndex on the table below and fi nd out how your aerobic fi tness compares to others of the same gender and age. The classifi cation is based on [...]

  • Page 33

    34 5. SETTINGS 1. ALARM: OFF / ONCE / MON - FRI / DAILY You can set the alarm to function ONCE , from Monday to Friday ( MON-FRI ) or DAILY . The alarm functions in all modes except in Exercise mode and will sound for a minute unless you press to cancel. To delay the alarm an extra 10 minutes, press / or OK . To cancel the snooze, press . 5.1 WATCH[...]

  • Page 34

    35 ENG 5.2 USER SETTINGS (USER) Entering accurate personal information ensures that you receive correct feedback based on your performance (calorie consumption, OwnZone determination etc). 1. Weight 2. Height 3. Birthday 4. Sex: MALE / FEMALE 5. Activity: TOP / HIGH / MODERATE / LOW Activity level is an assessment of your level of long-term physica[...]

  • Page 35

    36 Extra User Settings The cycling computer uses HR max , HR sit and VO 2max values for estimating your energy expenditure. Note: Default values of HR max , HR sit and VO 2max based on your age may be used when no other accurate values are available. 1. HR max (Maximum heart rate) HR max is the highest number of heartbeats per minute during maximum[...]

  • Page 36

    37 ENG 5.3 GENERAL SETTINGS (GENERAL) 1. SOUND: VOL 2 / VOL 1 / OFF Adjust the sounds of the cycling computer. Note: When and Battery low are displayed, the backlight and cycling computer sounds are automatically deactivated. 2. KEYLOCK: MANUAL / AUTOMATIC Keylock prevents accidental pressing of the buttons. • Manual keylock - press and hold the [...]

  • Page 37

    38 CARE AND MAINTENANCE Like any electronic device, the Polar cycling computer should be treated with care. The suggestions below will help you fulfi ll guarantee obligations and enjoy this product for many years to come. Service During the two-year guarantee/warranty period, we recommend that you service the product at an authorized Polar Service[...]

  • Page 38

    39 ENG Wrist Unit Battery Do not open the wrist unit yourself. To ensure water resistance properties and the use of qualifi ed components, the wrist unit battery should be replaced by an authorized Polar Service Center only. At the same time, a full periodic check of the cycling computer will be done. Note: • and Battery low are displayed when 1[...]

  • Page 39

    40 PRECAUTIONS The Polar cycling computer displays performance indicators. It indicates the level of physiological strain and exercise intensity. It also measures speed and distance when cycling with a Polar speed sensor. No other use is intended or implied. Minimizing Possible Risks When Exercising Exercise may include some risk. Before beginning [...]

  • Page 40

    41 ENG Using Your Polar Cycling Computer in Water The wrist unit may be worn when swimming. It is not, however, a diving instrument. To maintain water resistance, do not press the buttons of the wrist unit under water. When measuring heart rate in water, you may experience interference for the following reasons: • Pool water with a high chlorine [...]

  • Page 41

    42 FREQUENTLY ASKED QUESTIONS What should I do if... ... appears and the wrist unit battery must be replaced? See the chapter Care and Maintenance for further instructions. ...I do not know where I am in the menu? Press and hold until the time is displayed. ...there are no reactions to any buttons? Reset the wrist unit by pressing all the buttons s[...]

  • Page 42

    43 ENG TECHNICAL SPECIFICATIONS WRIST UNIT TRANSMITTER SPEED SENSOR Battery life (1h/day, 7 days/week) Battery type Battery sealing ring Operating temperature Materials Current speed display range Accuracy Heart rate measuring range File Average 2 years CR 2430 – -10 °C to +50 °C / 14 °F to 122 °F Wrist strap: Polyurethane Back cover and wris[...]

  • Page 43

    44 Water resistance of Polar products is tested according to International Standard ISO 2281. Products are divided into three different categories according to their water resistance. Check the back of your Polar product for the water resistance category and compare it to the chart below. Please note that these defi nitions do not necessarily appl[...]

  • Page 44

    45 ENG LIMITED INTERNATIONAL POLAR GUARANTEE 0537 • This limited Polar international guarantee is issued by Polar Electro Inc. for those consumers who have purchased this produc t in the USA or Canada. This limited Polar international guarantee is issued by Polar Electro Oy for those consumers who have purchased this product i n other countries. [...]

  • Page 45

    46 The material in this manual is for informational purposes only. The products it describes are subject to change without prior notice, due to the manufacturer’s continuous development program. • Polar Electro Inc./Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described here[...]

  • Page 46

    47 ENG INDEX 12h/24h time mode ............................. 6, 34 Alarm setting ..................................... 34 Automatic limits...................................... 18 AutoStart ................................................. 10 Backlight................................................. 20 Basic settings ..............................[...]

  • Page 47

    Manufactured by Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.fi[...]