Polar CS400 manual

Polar CS400 User Manual[...]

Contents 1 . I N T R O D U C T I O N ............................................................................................................ 4 2 . C Y C L I N G C O M P U T E R C O M P O N E N T S ................................................................................... 4 3 . G E T T I N G S T A R T E D ..............................[...]

T Z Al ar m (T a rg et Z on e Al ar m).................................................................................... 2 8 K ey lo ck ............................................................................................................... 2 8 U ni ts ........................................................................................[...]

1. INTRODUCTION Congratulations! Y ou have purchased a complete training system to tailor -fit your training needs. This user manual includes complete instructions, helping you get the most out of your cycling computer . 2. CYCLING COMPUTER COMPONENTS 1. Polar CS400 Cycling Computer: Cycling and exercise data are recorded and displayed during exerc[...]

3. GETTING ST ARTED Before activating your cycling computer , measure the wheel size of your bicycle. Measuring Wheel Size Wheel size settings are a prerequisite for correct cycling information. There are two ways of determining the wheel size of your bike: Method 1 Look for the diameter in inches or in ETR TO printed on the wheel. Match it to the [...]

T o adjust the data, use UP, DOWN and accept with OK. The values scroll faster if you press and hold UP or DOWN. 1. T o activate your cycling computer , press OK twice. Once activated, it cannot be switched off! 2. Welcome to Polar Cycling W orld! is displayed. Press OK. 3. Language : Select English , Deutsch , Español , Français or Italiano . Pr[...]

Menu Structure 4. PREPARE FOR TRAINING Installation of the sensors Polar Bike Mount and CS400 Cycling Computer For instructions on how to install the Polar Bike Mount and the Polar CS400 Cycling Computer , consult Speed Sensor user manual. Polar Speed and Cadence Sensors For instructions on how to install the sensors, consult the separate Speed or [...]

Navigate through the options with UP or DOWN • Free : Free exercise with no settings. • Basic : T raining with moderate intensity . Duration around 45 min. • OwnZone : OwnZone-based exercise with moderate intensity . The cycling computer is able to automatically determine your individual aerobic (cardiovascular) heart rate zone during warm-up[...]

A. Heart rate B. Cadence* Press OK. A. For heart rate , select Sport zone, or Manual to set heart rate zone manually . Press OK. • Sport zone : Select one of the sport zones (e.g. Z1: 50-59%HR max ) for your exercise. Press OK to continue to step 3. Polar sport zones are heart rate intensity areas expressed in percentages of your maximum heart ra[...]

Create New Exercises with Polar ProT rainer 5 Create more diversified exercises by using Polar ProT rainer 5. For further information, consult Polar ProT rainer 5 help. 5. TRAINING Wear the T ransmitter Wear the transmitter to measure heart rate. 1. Moisten the electrode areas of the strap under running water and make sure that they are well moiste[...]

and holding the DOWN button, you can switch the bike quickly or switch to heart rate recording only . By pressing and holding the UP button you can switch the exercise quickly . 3. Within 15 seconds, your heart rate appears on the display . The frame around the heart symbol indicates that transmission is coded. The cyclist symbol on the bottom, lef[...]

Default Views on Y our Display When Using Speed Sensor Speed Heart rate T rip distance Speed in km/h Heart Rate Burned calories/ hour T rip distance Current heart rate Stopwatch A verage heart rate A verage speed Stopwatch Altitude T ime of day Incline Altitude in meters Graph Heart rate graph Altitude in graph Stopwatch (T otal duration of the exe[...]

Symbols on the Display T ext on the display Symbol Explanation T ime of day T ime of day Cycling symbol Recording mode: indicates that bike 1 or 2 on and bike date is recorded. Bike number The number on right, bottom corner indicates which bike is in use during this exercise. Key lock on Indicates that the key lock is on. Rec -symbol Displayed in t[...]

T ext on the display Symbol Explanation Arrival time Estimated time of arrival Ascent Ascended meters/ feet Inclinometer Uphill/downhill steepness in percentages and grades. Estimates in numerical form how steep uphill or downhill you are cycling and helps you to adjust cycling effort accordingly . Altitude Current altitude Cadence* Measures the sp[...]

zone. For more information see Polar Sport Zones. This way , if you haven’t had time to define preset target zones prior to exercise, you can set a target zone on the go during a session. Press and hold LAP (OK) to Lock /Unlock zone . If, for example, you are cycling with a heart rate of 130 bpm which is 75% of your maximum heart rate, and matche[...]

recording. • Free mode : Change your exercise profile to free exercise type. This does not delete the exercise you have performed, but will continue the exercise without settings. If you switch to Free mode , you can restart the original exercise by pausing the exercise again, and choosing Restart P1 . Stop Exercise Interrupt exercise recording b[...]

Information appearing on the display (a - e displays below) depends on the settings and exercise type and settings (e.g. if your exercise does not include phases, phase information will not appear). Scroll the exercise bars with UP or DOWN and press OK to view: a. Basic information b. Bike information c. Sport zones information d. Phases informatio[...]

T arget zones (HR / cadence*) , alternating zone 1, zone 2, and zone 3. Upper limit Lower limit T ime in, above, and below zone 1/2/3 (phase name displayed in programmed exercise). T ime above zone T ime below zone T ime in zone Calories expended during exercise. Energy expenditure indicates overall exertion during exercise. Press Back to return to[...]

Calories per kilometer Incline Maximum incline in % Maximum incline in degrees Decline Maximum decline in % Maximum decline in degrees Altitude Maximum altitude Minimum altitude A verage altitude Ascent/ Descent Ascended meters/feet Descended meters/feet T emperature Maximum o C degrees Minimum o C degrees A verage o C degrees Odometer Bike 1 or 2 [...]

d. Phases Select File > Exercise log > Phases The Phases menu is displayed only if the exercise is created with the Polar ProT rainer 5 software and includes phases. In the Sport zones information view, press DOWN to view Phases information. Each phase can be viewed separately . Scroll data of an individual phase by pressing OK. Compare phase[...]

Cadence * Maximum cadence A verage cadence of the current phase Press Back to return to Phases . * Optional sensor required. e. Laps Select File > Exercise log > Basic > Laps In the Phases information view , see Laps information by pressing DOWN. Laps are shown only if more than one lap is stored in the memory . Number of recorded laps A v[...]

Cadence * Maximum A verage cadence of the lap Incline Incline in % Incline in degrees Altitude Ascent Altitude Altitude Descent Altitude T emperature Press BACK to return to Laps information view . *Optional sensor required. Weekly Summary Select File > Weekly In Weekly summary , you can view the accumulated data on 16 weeks of exercise. The bar[...]

T otals Select File > T otals T otals includes cumulative information recorded during training sessions since the last reset. Use the T otal values file as a seasonal or monthly counter of training data. The values are updated automatically when exercise recording is stopped. Use UP or DOWN to scroll through the following information: • Bike 1[...]

Select Settings > Features > Altitude > Calibrate > set the altitude of current location If the altitude of your location differs significantly from the displayed altitude value Calibrate to xx? is displayed. Y es : Altitude calibrated to xx is displayed. No : Altitude calibration canceled is displayed. Calibrate the altitude to ensure [...]

Speed Cadence Rec Rate 1s Rec Rate 5s Rec Rate 15s Rec Rate 60s On Off 5h 10min 26h 20min 67h 50min 271h On On 4h 30min 22h 30min 59h 20min 237h Automatic Lap Recording Set the automatic lap recording Select Settings > Features > A.Lap > On > set the lap distance The cycling computer will automatically record laps. Choose Off to deactiv[...]

Select Settings > Bike > Bike 1, Bike 2, or Other . Bike 2 and Bike 3 can be turned on or off. Select Other to deactivate speed and cadence sensors, and to measure heart rate, altitude, and temperature data only . Wheel Size Select Bike > Bike 1 > Wheel Wheel size settings are a prerequisite for correct cycling information. For more inf[...]

User Settings Enter accurate user information in the cycling computer to receive the correct feedback on your performance. T o set user information in the cycling computer , select Settings > User • Weight : T o change units, press and hold LIGHT • Height : T o change units, press and hold LIGHT • Birthday : dd=day , mm=month, yy=year • [...]

Sound Select Settings > General > Sound Volume Select Settings > General > Sound > V olume > On / Off Volume settings control button sounds and activity sounds during exercise. This does not affect the watch or target zone alarms (TZ Alarm). TZ Alarm (T arget Zone Alarm) Y ou can set the TZ Alarm On/ Off: Select Settings > Gene[...]

Select Settings > Watch > Reminders > Add new Date : Enter the date of the task, dd=day , mm=month, yy=year . Reminder time : Enter the time for the reminder . Alarm : Set alarm to sound on time, or 10 min / 30 min / 1 hour prior to the task. Sound : Select alarm sound Silent / Beep / Normal. Repeat : Select reminder to repeat Once / Hourl[...]

T ime zone Switch between time zones Select Settings > Watch > T ime zone > Time 1 / T ime 2 Select a time zone In time mode, change the time zone by pressing and holding DOWN. Number 2 on the lower right corner of the display indicates that T ime 2 is in use. Date T o set the date in the cycling computer Select Settings > Watch > Da[...]

ProT rainer 5 software. This chapter includes the basic instructions on how to navigate and manage the program once you have downloaded it to your cycling computer . For further information on creating programmed exercises with the software, transferring them to your cycling computer , and analyzing your performance after training, consult Polar Pr[...]

• Sport profile : View the name of chosen sport profile. For further information, consult Polar ProT rainer 5 software help. • Reminder : Set the reminder time. Perform Programmed Exercise Start Exercising If you set a reminder , your cycling computer will remind you to train according to plan on the scheduled date. View the planned exercise in[...]

Once a programmed exercise is over , this display shows that the exercise is completed, Ride 1 completed will appear . The cycling computer enters Free exercise mode, and you can continue exercising without settings. The exercise is recorded and filed. For further information on planning the sessions and transferring them to your cycling computer w[...]

formula (220 - age). For further information on HR max , see User Settings. T o make sure the test results are reliable, the following basic requirements apply: • Y ou can perform the test anywhere - at home, at the office, at a health club - provided the testing environment is peaceful. There should be no disturbing noises (e.g. television, radi[...]

After the T est Fitness Level Classes Y our OwnIndex is most meaningful when comparing your individual values and changes in them over time. OwnIndex can also be interpreted based on 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. T op athletes typically [...]

Select T est > Fitness > T rend See how your OwnIndex value has been developing in the T rend menu. Up to 16 OwnIndex values and respective dates are included in the display . When the test trend file becomes full, the oldest result is automatically deleted. The most recent test date, a graph of your OwnIndex results, and the latest OwnIndex [...]

T arget zone Intensity % of HR max , bpm Example durations T raining benefit LIGHT 60–70% 114-133 bpm 60–300 minutes Benefits : Improves general base fitness, improves recovery and boosts metabolism. Feels like : Comfortable and easy , low muscle and cardiovascular load. Recommended for : Everybody for long training sessions during base trainin[...]

blood pressure, cardiac arrhythmias, and certain medications. Listening to and interpreting the signals your body sends during physical exertion is an important part of getting fit. Since warm-up routines differ for different types of exercise, and since your physical and mental state may also vary from day to day (due to stress or illness), using [...]

T arget intensity 70 % HRR for a person with HR max 201 bpm and HR rest 50 bpm Exercise HR= 70% (201-50) + 50 Exercise HR=156 bpm For a precise exercise heart rate, you need your exact HR max and HR rest . When using estimated HR max , exercise heart rate values are always estimates. *In Polar CS400 and CS600 cycling computers, the heart rate value[...]

water solution. Dry it with a towel. Never use alcohol or any abrasive material (steel wool or cleaning chemicals). Rinse the transmitter strap with water after every use. If you use the strap more than three times a week, wash it at least once every three weeks in a washing machine at 40°C / 104°F . Use a washing pouch. Do not soak, and use neit[...]

1. Using a coin that sits tight into the back cover groove, open the battery cover by pressing slightly and turning counter clockwise. 2. Remove the battery cover . The battery is attached to the cover , which should be lifted carefully . Remove the battery and replace with a new one. Be careful not to damage the threads of the back cover . 3. Plac[...]

Exercise equipment with electronic or electrical components such as LED displays, motors and electrical brakes may cause interfering stray signals. T o solve these problems, try the following: 1. Remove the transmitter from your chest and use the exercise equipment as you would normally . 2. Move the cycling computer around until you find an area i[...]

Accuracy of heart rate monitor: ± 1% or 1 bpm, whichever larger . Definition applies to stable conditions. Heart rate measuring range: 15-240 Current speed display range: 0-127 km/h or 0-75 mph Altitude display range: -550 m … +9000 m / -1800 ft … +29500 ft Ascent resolution: 5 m / 20 ft Cycling computer limit values Maximum files: 99 Maximum [...]

Marking on case back Wash splashes, sweat, raindrops etc. Bathing and swimming Skin diving with snorkel (no air tanks) SCUBA diving (with air tanks) Water resistant characteristics Water resistant x Splashes, raindrops etc. Water resistant 50m x x Minimum for bathing and swimming*. Water resistant 100m x x x For frequent use in water but not SCUBA [...]

… Check WearLink! is displayed and your cycling computer cannot find your heart rate signal? • Make sure the cycling computer is no further than 1 m / 3 ft from the transmitter . • Make sure the transmitter belt has not loosened during exercise. • Make sure the textile electrodes in sports apparel fit snugly . • Make sure that the electro[...]

outside the European Union by following local waste disposal regulations and, where possible, utilize separate collection of electronic devices. Polar Electro Oy is a ISO 9001:2000 certified company . Copyright © 2007 Polar Electro Oy , FIN-90440 KEMPELE, Finland. All rights reserved. No part of this manual may be used or reproduced in any form or[...]

Index 1 2h /2 4h t im e mo de ..................... 2 9 A .L ap o n/ of f ................................25 A ct iv it y le ve l ...............................27 A la rm s et ti ng ..............................29 Altitude calibration . .. .. .. .. .. .. .. .. .. .. . 23 Analyzing training in software . .. .. .. .. 16 B ac kl ig ht ..............[...]