Polar RS300X manual

Polar RS300X ™ User Manual[...]

Contents 1 . G E T S T A R T E D.................................. 4 Get to Know Y our Polar RS300X. . . . . . . . . . . . . . 4 Wrist Unit Buttons and Menu Structure . . . . . . 5 Start With Basic Settings . . . . . . . . . . . . . . . . . . . . . 6 S y m b o l s o n t h e D i s p l a y ....................... 7 2 . B E F O R E T R A I N I N G ...[...]

Guarantee and Disclaimer . . . . . . . . . . . . . . . . . . . 44 ENGLISH[...]

1. GET ST ARTED Get to Know Y our Polar RS300X The Polar RS300X training computer displays and records your heart rate and other data during training. The Polar W earLink ® + transmitter transmits the heart rate signal to the training computer . The transmitter consists of a connector and strap. Optional Accessories The Polar S1 foot pod™ transm[...]

Wrist Unit Buttons and Menu Structure UP: Enter the menu and move through selection lists, adjust values DOWN: Enter the menu and move through selection lists, adjust values RED button: Confirm selections, access exercise menu, start training (with a long press) BACK: • Return to the previous level • Cancel selection • Leave settings unchange[...]

Start With Basic Settings T o activate your Polar RS300X, press any button for one second. Once RS300X is activated, it cannot be switched off. 1. Press the RED button to access the Language menu. Select English , Deutsch , Español or Fr ançais with UP / DOWN and confirm with the RED button. 2. Start with basic settings is displayed. 3. Press the[...]

Symbols on the Display Symbol Description The training computer battery level is low . The alarm is active. T ime 2 is in use. The key lock is active. Current speed/pace. The G1 GPS sensor is in use. If the symbol is blinking, RS300X is trying to establish a connection to the GPS sensor , or the GPS sensor is trying to establish a connection to the[...]

2. BEFORE TRAINING Polar Fitness T est T o train right and to monitor your progress, it is important to know your current fitness level. The Polar Fitness T est™ is an easy and quick way to measure your cardiovascular fitness and aerobic capacity . The test is performed at rest. The test result is a value called Polar OwnIndex ® . OwnIndex is co[...]

Perform Polar Fitness T est 1. Wear the transmitter , lie down and relax for 1-3 minutes. 2. In T ime view , select UP / DOWN > Test > Start . The fitness test begins as soon as the RS300X locates your heart rate. So, make sure you are relaxed and ready to take the test when you press Start . 3. Approximately 5 minutes later , a beep will ind[...]

Interpret Y our Fitness T est Results Interpret the OwnIndex values by comparing your individual values and changes in them over time. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex in the table on the right, and see how it compares to others of the same gender and age. This classification is based on a literature re[...]

Follow Fitness T est Results Fitness test results contain 16 of your latest OwnIndex values, including the dates. On average, it takes six weeks of regular training to improve your aerobic fitness noticeably . T o improve your aerobic fitness most efficiently , you need to train large muscle groups. 1. Select UP / DOWN > Test > Trend . 2. Y o[...]

OwnZone Limits Y our training computer can determine your individual aerobic heart rate zone automatically . This feature is called Polar OwnZone ® (OZ). Starting every training session with the OwnZone guarantees safe and effective heart rate zones for your daily condition. It is recommended you determine your OwnZone when you change training env[...]

3. TRAINING Wear the T ransmitter Before recording a training session, wear the transmitter . 1. W et the electrode areas of the strap well under running water . 2. Attach the connector to the strap. Adjust the strap length to fit it tightly but comfortably . 3. T ie the strap around your chest, just below the chest muscles, and attach the hook to [...]

Wear the Polar S1 foot pod* • The S1 foot pod has to be activated from the training computer before it can be used: UP / DOWN > Settings > Fe atures > S sensor > Footpod . • Install a battery before using the foot pod for the first time. For instructions, see the Polar S1 foot pod user manual. • T o improve the accuracy of speed/p[...]

Attaching the S1 Foot Pod to Y our Shoe T o measure speed/pace and distance accurately , make sure the foot pod is correctly positioned. 1. Detach the foot pod from the fork. 2. Loosen your shoelaces and place the fork underneath them, on top of the tongue of your shoe. T ighten the laces. 3. Fit the front part of the foot pod (closest to the RED b[...]

Wear the Polar G1 GPS Sensor* • The GPS sensor has to be activated from the training computer before it can be used: UP / DOWN > Settings > Fe atures > S sensor > GPS . • Install a battery before using the GPS sensor for the first time. See the Polar G1 GPS sensor user manual. *Optional G1 GPS sensor required. ENGLISH 16 T raining[...]

W earing the GPS Sensor 1. Push to open the clip. 2. Thread the armband loosely through the loops on the clip and fasten. 3. Position the armband round your upper arm and fasten. Place the sensor and the training computer on the same arm. Make sure that the "POLAR" logo is in an upright position. 4. T urn the GPS sensor on only after your[...]

Start T raining 1. Wear the training computer , the transmitter , and additionally either foot pod or GPS sensor . 2. In T ime view , press the RED button and select Start to start recording your training session or select Settings to modify sounds, heart rate view or other exercise settings before starting. Recording can also be started by long-pr[...]

During T raining The following information is displayed during training. Press UP/DOWN to change the view . Y ou can adjust the display options by selecting BACK > Settings > Display . The name of the display appears for a few seconds. The name indicates the lower row information. He art r ate Lap time / Speed / Pace Stopwatch Heart rate Stop[...]

P ace/Speed (available only with foot pod or GPS sensor) Stopwatch Distance Speed/pace (depending on the selected speed view) Distance (available only with foot pod or GPS sensor) Zone number and countdown timer or distance / Lap time (lap time will be displayed if you have not set any timers or distances that prompt you to change zones) Sport zone[...]

Quick menu : T o access the quick menu during training, press and hold LIGHT. The quick menu is a short cut to locking buttons, adjusting training sounds and other settings. -Touch : Check selected information during training by bringing the training computer close to the transmitter connector . Set up the -Touch function: UP/DOWN > Settings >[...]

Stop T raining 1. Press BACK to pause training recording. 2. Press BACK again or select Exit from the Stop menu to stop recording altogether . Detach the transmitter connector from the strap and rinse the strap under running water after every use. W ash the strap regularly in a washing machine at 40°C/104°F after every fifth use. Continue T raini[...]

4. AFTER TRAINING Summary After training session is paused, a summary of training information can be viewed by selecting Summary from the Stop menu . More detailed training information can be found under UP/DOWN > File . See Review T raining Data. Scroll UP/DOWN for the following information. Max HR Maximum heart rate during training session. Av[...]

Review T raining Data Select UP/DOWN > File to review training information in Exe rcise Log , Weekly and Totals . Exercise Log Exe rcise log 16 of your latest training sessions are shown as bars on the display . You can compare the duration of your training sessions and see overall trends. Y ou can toggle between the training sessions with UP / [...]

If OK appears above the RED button, even more detailed information is available. Basic information T raining session type Date T ime Duration Sport zones Relative durations in sport zones Lap information Number of laps Average duration of a lap Best lap and duration ENGLISH After T raining 25[...]

W eekly In the Weekly log you can view accumulated data of your training sessions for previous weeks. Y ou can toggle between the weeks with UP/DOWN. The bar on the right is entitled This Week and shows training summary for the current week. The other bars (named after the Sunday of the week in question) display the summaries for the past 15 weeks.[...]

T otals Totals includes cumulative values of information recorded during your training sessions. T otal values can be used as a seasonal (or monthly) counter of your training values. The values are automatically updated after each training session. Totals provides the following information, including the date of last reset: • Total distance (tota[...]

Delete T o delete training files, select De lete from the File menu. From the De lete menu: • select Exe rcise if you want to delete a training file. Next, select the training file you wish to delete. • select Al l exe rc. if you want to delete all training files. • select Totals if you want to reset total statistics. Next, select what you wi[...]

T ransfer Data Y ou can transfer your training data from RS300X to your diary in polarpersonaltrainer .com once you register for the service. A Polar FlowLink™ (can be purchased separately) and WebSync software are required for data transfer . Download the WebSync software from polarpersonaltrainer .com and install it onto your PC following the i[...]

5. SETTINGS Watch Settings Select the value you want to change and press the RED button. Adjust the values with UP/DOWN and accept with the RED button. Access watch settings by selecting UP/DOWN > Settings > Watch . T ime and Date Settings Set the local time ( Time 1 ) and a time difference to it ( Time 2 ). With Time zone , you can select wh[...]

Alarm Select Alarm from the Watch settings menu. Set the alarm to go on Once , from Monday to Friday , Daily , or turn it Off . Press BACK to stop the alarm or the RED button to snooze for 10 minutes. The alarm cannot be used during training. Exercise Settings Access exercise settings by selecting UP/DOWN > Settings > Exe rcise . In the Exe r[...]

All options, excluding Free , have the following settings: • Se lect : Select the option as your exercise setting. • View : View the details of the exercise setting. • Edit : Edit the details of the exercise setting. Select the Numbe r of zones , Zone type (either He art r ate or Speed/P ace ), limits for the zone(s) and Zone guide (either Ti[...]

Feature Settings Access feature settings by selecting UP/DOWN > Settings > Fe atures . • S sensor : Select which speed sensor you wish to use. Options are Footpod , GPS and Off . • Footp.calibr. : • Run : Calibrate the foot pod by running. T urn the foot pod on. Set the Calibr ation Distance (preferably more than 1000 meters), i.e. the [...]

• HR view : Set how the heart rate is displayed. Options are HR and HR% (percentage of maximum heart rate). • Sport zones : Set the lower limits for 5 sport zones. User Settings Access user settings by selecting UP/DOWN > Settings > Use r . • Weight : Enter your weight. • Height : Enter your height. • Birthday : Enter your date of b[...]

• Mode r ate : 1-3 hours a week. Y ou participate regularly in recreational sports. For instance, you run 5-10 km or 3-6 miles per week or spend 1-3 hours per week in comparable physical activity , or your work requires modest physical activity . • High : 3-5 hours a week. Y ou participate at least 3 times a week in heavy physical training. For[...]

General Settings Access general settings by selecting UP/DOWN > Settings > Gene r al . • Sound : Set the Volume level ( Vol 2 , Vol 1 or Off ) and TZ Alarm (target zone alarm: On or Off ). • Keylock : Select Manual or Automatic . For Automatic , the keylock activates when you have not pressed the buttons in one minute. • He lp : Select [...]

6. CUSTOMER SERVICE INFORMA TION Caring for Y our Polar RS300X Wrist Unit : Clean with a mild soap and water solution, dry with towel. Never use alcohol or any abrasive material (steel wool or cleaning chemicals). Keep in a cool and dry place. Do not store in a damp environment, in non-breathable material (a plastic bag or a sports bag) nor with co[...]

Changing Batteries Caution! Danger of explosion if the battery is replaced with wrong type. T raining computer Opening the sealed back cover of the training computer voids warranty . We recommend that you have the battery replaced by an authorized Polar Service Center even after warranty period runs out. Here, your training computer will be tested [...]

1. Open the battery cover of the connector with a coin by turning it from CLOSE to OPEN. 2. Replace the old battery inside the cover with a new one. Make sure the positive (+) side is facing the cover . 3. Replace the old sealing ring with a new one, fitting it snugly in the cover groove to ensure water resistance. 4. Put the cover back on and turn[...]

Precautions Minimizing Possible Risks : T raining may include some risk. Before beginning a regular training program, answer the following questions concerning your health status. If you answer yes to any of these questions, consult a physician before starting any training program. • Have you been physically inactive for the past 5 years? • Do [...]

Exercise equipment with electronic components may cause interfering stray signals. T o tackle these problems, try the following: 1. Remove the transmitter from your chest and use the exercise equipment as you would normally . 2. Move the wrist unit around until you find an area in which it displays no stray reading or does not flash the heart symbo[...]

T roubleshooting If you don't know where you are in the menu , press and hold BACK until time is displayed. If there are no reactions to any buttons or the training computer displays unusual readings, reset the training computer by pressing four buttons ( UP , DOWN , BACK and LIGHT ) simultaneously for four seconds. All other settings but time[...]

T echnical Specifications T raining Computer Battery type CR 2032 Battery life Average 1 year (1 h/day , 7 days/week training) Operating temperature -10 °C to +50 °C / 14 °F to 122 °F Wrist strap material Polyurethane Back cover and wrist strap buckle Stainless steel complying with the EU Directive 94/27/EU and amendment 1999/C 205/05 on the re[...]

Guarantee and Disclaimer Limited Polar International 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 countrie[...]

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 manual or with respect to the products describ[...]

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