Polar CS300 manual

Polar CS300 ™ User Manual[...]

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 Internati[...]

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

5 ENG 4. MONITOR YOUR PERFORMANCE ...................................................................................................................................... 25 4.1 FILE ....................................................................................................................................................................... 2[...]

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[...]

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 . ?[...]

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 t he speed sen sor on the op posite side o f the front f ork than the mounted cycl i[...]

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 th e magnet to a sp oke at the same level as the sen sor (picture 5). The magnet hole must be facing the speed sensor.[...]

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[...]

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[...]

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 fits snugly around your chest. The Polar logo should be in a central, upright position. Fasten the other end of the conn[...]

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[...]

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[...]

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[...]

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OwnZo[...]

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[...]

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[...]

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( O[...]

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 t[...]

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)[...]

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 st ay inside the target z one. Current heart ra te / cadence appears[...]

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[...]

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 • Hea[...]

25 ENG 4. MONITOR YOUR PERFORMANCE 4.1 FILE Exerci se file allo ws you to r eview hear t rate and other infor mation rec orded durin g an exerci se 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 [...]

26 Press / to scroll through the following: 1. Duration • Thetimeexerciserecordingstarted • Durationofexercise Note: Youcandeletetheactivelebypressingandholdingthe LIGHT button. 2. Time in Zone • Targetzonelimits • Timespentin,aboveandbelowzoneal[...]

27 ENG 4.1.2 TOTALS FILE (TOTALS) The Totals file 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  • Th[...]

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 confirm with OK .  • EXE.TIME (Exercise time)  • RIDETIME (Riding time)  • CALORIES  • EXE.COUNT (Exercise count)  • RIDE.COUNT (Riding count)  •[...]

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 usin[...]

30 4.3 POLAR FITNESS TEST™ The Po lar Fitness Test™ is a n easy, sa fe, and qui ck way to m easure you r aerobic ( cardiovascu lar) fitness 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 [...]

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tes[...]

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) fitness. Your long-term level of physical activity, heart rate, heart rate variability at rest, gender, age, height and bod[...]

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 find out how your aerobic fitness compares to others of the same gender and age. The classification is based on lit[...]

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 cance l. To delay t he alarm an extra 10 minutes, press / or OK . To cancel the snooze, press . 5.1 WAT[...]

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[...]

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[...]

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[...]

38 CARE AND MAINTENANCE Like any electronic device, the Polar cycling computer should be treated with care. The suggestions below will help you fulfill 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 [...]

39 ENG Wrist Unit Battery Do not open the wrist unit yourself. To ensure water resistance properties and the use of qualified 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[...]

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 [...]

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hig[...]

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[...]

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[...]

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 definitions do not necessarily apply[...]

45 ENG LIMITED INTERNATIONAL POLAR GUARANTEE • Thisguaranteedoesnotaffecttheconsumer’sstatutoryrightsunderapplicablenationalorstatelawsinforce,ortheconsumer’srightsagainstthe dealer arising from their sales/purchase contract. • ThislimitedPolarinternat[...]

46 POLAR DISCLAIMER 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manua[...]

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

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