Polar RS800CX manual

RS800CX User Manual ENGLISH[...]

CONTENTS 1 . I N T R O D U C T I O N .................................................................................................................... 5 2 . T R A I N I N G C O M P U T E R P A R T S ................................................................................................... 6 O pt io na l Ac ce ss or ie s ................[...]

S ou nd ........................................................................................................................... 38 K ey lo ck ......................................................................................................................... 39 U ni ts .......................................................................[...]

L i m i t e d I n t e r n a t i o n a l P o l a r G u a r a n t e e ........................................................................................ 6 6 P o l a r D i s c l a i m e r .................................................................................................................. 6 7 I N D E X ..............................[...]

1. INTRODUCTION Congratulations! Y ou have purchased a complete training system to tailor -fit your training needs. This user manual includes complete instructions on getting the most of your Polar RS800CX training computer . The latest version of this user manual can be downloaded at http://www .polar .com/support. For video tutorials, go to http:[...]

2. TRAINING COMPUTER P ARTS 1. Polar RS800CX training computer: displays and records your heart rate and other exercise data during exercise. 2. Polar Polar H3 heart rate sensor: sends the heart rate signal to the training computer . Includes a connector and strap. CD-ROM: The CD includes Polar ProT rainer 5 TM software and a complete user manual. [...]

3. GETTING ST ARTED Basic Settings Before exercising with your training computer , customize the basic settings. Enter as accurate data as possible to ensure correct performance feedback based on your personal metrics. 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[...]

Menu Structure ENGLISH 8 Getting Started[...]

4. PREP ARE FOR TRAINING Plan Y our T raining Exercise T ypes Y ou can utilize the installed ready-made exercises or create your own using the training computer . Create more versatile ones and transfer them to the training computer by using the Polar ProT rainer 5. Select Settings > Exe rcise The Exercise menu shows a list of exercises. Navigat[...]

1. Set the Numbe r of zones for the exercise (0-3) and press OK . For 0 zones, see Create a New Exercise without Zones . 2. Choose Zone type : • He art r ate For heart rate zones, select sport zones, or manual heart rate zones. Press OK . Sport zone : Select one of the sport zones (e.g. Z1: 50-59%) for your exercise. Press OK to continue to step [...]

Calibrate the Polar s3/s3+ Stride Sensor W .I.N.D. Optional calibration of the s3/s3+ sensor* improves accuracy of speed, pace, and distance measurements. It is recommended that you calibrate the sensor before using it for the first time, if there are significant changes in your running style, or if the position of the sensor on the shoe is dramati[...]

Set the Calibr ation f actor and press OK . The sensor is now calibrated. Continue running. If message S sensor calibr ation f ailed is displayed the sensor has not been calibrated and you need to try again. *Optional s3/s3+ stride sensor W .I.N.D. required. ENGLISH 12 Prepare For T raining[...]

5. TRAINING Wear the Heart Rate Sensor W ear the heart rate sensor to measure heart rate. 1. Moisten the electrode area of the strap. 2. Attach the connector to the strap. 3. T ie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap. 4. Adjust the strap length to fit tightly but comfortably . [...]

sensor to display speed/pace and distance* data (e.g. you have defined speed/pace* zones for the exercise). The training computer returns to exercise type selection menu, where you can select an exercise which does not require a speed sensor . Alternatively , select Settings , Reset trip or Location . In Settings you can change or view different se[...]

Information on the Display Y our training computer offers you a simultaneous view of three different lines of exercise information. By pressing UP or DOWN , you can view different displays. The name of the display appears for a few seconds. The name indicates the lower row information. The display varies depending on the sensors you have installed,[...]

Exe rcise cre ated with Polar ProTr aine r 5 If you have downloaded a program from the software, you can see the details of your exercise session on a separate display . For further information, see Perform Programmed Exercise (page 43 ) . Y ou cannot modify this display using the training computer . Personalize the T raining Computer Display Perso[...]

Information on the display Symbol Explanation Zone pointe r (Polar sport zones) T arget zone indicator with a heart symbol that moves left or right on the sport zone scale according to your heart rate. For further information on setting a sport zone, see Button Functions During Exercise (page 20 ) . Target zone A graph showing your actual heart rat[...]

Information on the display (Polar s3/s3+ sensor W.I.N.D. required) Symbol Explanation Ave r age speed Average speed/pace so far Distance Distance covered so far Lap distance Lap number and lap distance Trip distance Distance between points A and B. Zone pointe r (speed/pace) If the symbol is not visible and/or an alarm sounds, your speed/pace is ou[...]

Information on the display (Polar G3/G5 GPS sensor W.I.N.D. required) Symbol Explanation Zone pointe r (speed/pace) If the symbol is not visible and/or an alarm sounds, your speed/pace is outside the target zone. Information on the display (Polar speed sensor W.I.N.D required) Symbol Explanation Bike speed Speed you are currently cycling at Distanc[...]

Button Functions During Exercise Record a Lap Press OK to record a lap. The display will show: Lap number Average heart rate of the lap Lap time If a speed sensor* is activated, the following will also appear: Lap number Lap distance Average speed/pace of the lap Lock a Zone When training without preset target zones, you can lock your heart rate to[...]

• Speed view : Select km/h or min/km . • Calibr ate : Calibrate stride sensor* (not displayed if stride sensor is off). • Seek sensor : Searches for heart rate sensor or sensor data, if the signal disappears during exercise due to interference. • A.Lap *: Activate/deactivate automatic lap. Once you have changed the settings, the training co[...]

OZ >>> Walk at a brisk pace for 1 min. Increase your heart rate by 10-20 bpm / 5% HR max . OZ >>>> Jog at a slow pace for 1 min. Increase your heart rate by 10-20 bpm / 5% HR max . OZ >>>>> Jog at a brisk pace or run for 1 min. Increase your heart rate by approximately 10 bpm/ 5 % HR max . 3. At some point during[...]

6. AFTER TRAINING Stop Recording Pause exercise recording by pressing STOP . T o stop recording completely , press STOP again. Care for your heart rate sensor after exercise. Detach the heart rate sensor connector from the strap and rinse the strap under running water after every use. . For complete care and maintenance instructions, see Care and M[...]

• A graphic bar representing an exercise session. The height of the bar indicates exercise duration. This shows the variation of your sessions in graphical form. • The date the exercise session was performed. The information that can be viewed (a-d below) depends on exercise type and and settings (e.g. if your exercise does not include phases, [...]

He art r ate in beats per minute (bpm), alternating with a percentage of your maximum heart rate (%), or as a percentage of your heart rate reserve. Maximum heart rate Minimum heart rate Average heart rate Target zones (HR / speed / pace) , alternating zone 1, zone 2, and zone 3. Upper limit Lower limit Time in, above, and be low zone 1/2/3 (phase [...]

Altitude Maximum altitude Minimum altitude Average altitude Riding time Bike name Riding time Ascent/ Descent Ascended meters/feet Descended meters/feet Incline * Maximum incline in % Minimum incline in degrees *Cycling speed sensor W .I.N.D. required. Decline * Maximum decline in % Minimum decline in degrees *Cycling speed sensor W .I.N.D. require[...]

Select File > Exe rcise log > Sport zones In the basic information view , press DOWN to see Sport zones information. Press OK and scroll UP or DOWN to view time spent in each sport zone. Here, the variation of your sessions is presented in graphical form. Press STOP to return to the Sport zones information view . c. Phases Select File > Ex[...]

Incre ased HR / Recove ry HR / HR diffe r. The difference between heart rate at the beginning and end of the phase. Current heart rate in beats per minute (bpm), alternating with a percentage of your maximum heart rate, or as a percentage of heart rate reserve. Increased HR: If heart rate was lower at the beginning of the phase than it was at the e[...]

The last lap is never shown as the best lap, even if it is the fastest lap. If you are in a running event and wish to include your last lap, press OK on the finishing line instead of STOP . This way , the last actual lap is included in the calculation for best lap. Y ou can then stop recording after the finishing line. Scroll the various informatio[...]

Altitude Descent Altitude Tempe r ature Press STOP to return to Laps information view . Weekly Summary Select File > Weekly In Weekly summary , you can view data accumulated during the past 16 weeks of exercise. The bar on the far right named This week displays the exercise summary for the current week. Earlier bars are dated the Sunday of the w[...]

• Tot. Bike1 distance • Tot. Bike2 distance • Tot. Bike3 distance • Total Shoes distance • Total GPS distance • Total Bikes distance • Total distance • Total dur ation • Total calories • Total exe rc. count • Total ascent • Total odomete r (Cumulative distance; cannot be reset) • Reset totals T o reset total values Select [...]

7. SETTINGS Feature Settings A new sensor purchased as a separate accessory has to be introduced to the training computer . This is called teaching and takes only a few seconds. T eaching ensures that your training computer receives signals from your sensor only , and enables disturbance-free exercise in a group. If you have purchased the sensor an[...]

• T o teach a new sensor , make sure that there are no other cadence sensors nearby (40 m/131 ft) and then select Yes . After selecting Yes , Start test drive is displayed . Rotate the crank a few times to activate the sensor . The flashing red light indicates that the sensor is activated. Completed is displayed after the teaching has been finish[...]

new sensor? is displayed. • If your sensor is already taught, select No . • T o teach a new sensor , make sure that there are no other s3/s3+ stride sensors or G3/G5 GPS sensors nearby (40 m/131 ft) and then select Yes . T o return to time mode, press and hold the STOP button. Altitude The training computer converts measured air pressure into a[...]

RR-data Speed Cadence S3/S3+ GPS Altitude Recording Rate 1s 2s 5s 15s 60s Off Off Off Off Off Off 67h 40min 135h 20min 338h 30min 1015h 40min 4036h 00min Off Off Off Off Off On 22h 30min 45h 00min 112h 50min 338h 30min 1354h 20min Off Off Off Off On Off 5h 30min 11h 10min 28h 10min 78h 00min 312h 30min Off Off Off Off On On 4h 50min 9h 40min 24h 10[...]

RR-data Speed Cadence S3/S3+ GPS Altitude Recording Rate 1s 2s 5s 15s 60s On Off Off Off Off Off 40h 30min 40h 30min 40h 30min 40h 30min 40h 30min On Off Off Off Off On 18h 20min 25h 20min 32h 40min 37h 30min 39h 50min On Off Off Off On Off 5h 20min 9h 20min 17h 30min 27h 20min 36h 10min On Off Off Off On On 4h 30min 8h 10min 15h 50min 26h 00min 35[...]

** This is a sum of 2 or more exercises; maximum duration of a single exercise is 99 h 59 min 59 s. The maximum recording time can be shorter , if you record a large number of short exercises. The durations in the table are estimates. For RR data, maximum recording time depends on heart rate and variation of heart rate. If you record laps in your e[...]

• 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 • Sex : Male/Female • Activity : T op/High/Moderate/Low • He art Rate : HR max , HR sit • VO2max : Maximal oxygen intake Activity Level Activity level is an assessment of your level of long-term p[...]

or target zone alarms (TZ Alarm). T o set the target zone alarm on/off Select Settings > Gene r al > Sound > TZ Alarm > On / Off The target zone alarm will go off, and the limits will flash when you are outside the target zone. If the volume is turned off, but TZ Alarm is still on, the TZ Alarm will still function. Keylock Define keyloc[...]

• Sound : Select alarm sound Silent / Beep / Normal. • Repe at : Select reminder to repeat Once / Hourly / Daily / W eekly / Monthly / Y early . • Exe rcise : Select an exercise to link to the reminder . When the reminder goes off, the training computer will present this exercise as default. Select NONE if you do not want to link the reminder[...]

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 Set the date in the training computer Select Settings > Watch > Date dd=day , mm=month, yy=year Y ou can change settings easily by using the software. For further informa[...]

8. TRAINING PROGRAM View Program Y ou can create and download a personalized training program to your training computer by using Polar ProT rainer 5. This chapter includes the basic instructions on how to navigate and manage the program once you have downloaded it to your training computer . For further information on creating programmed exercises [...]

Select Progr am > Week view > Day view > Exe rcise view The exercise view shows the following information: exercise name, description, and target duration. Press and hold LIGHT to view following information: • Targets : Summary of targets for the training session. Calories, distance* and duration. Planned time for sport zones: press OK a[...]

Every phase ends with a phase-end display showing: Phase duration or distance* Heart rate difference (how much you have increased or decreased your heart rate during the phase) or average speed/pace Average heart rate Number of ended phase After performing the programmed exercise, this display shows that the exercise is completed. The training comp[...]

9. TESTS Polar Fitness T est TM The Polar Fitness T est TM is an easy , safe, and quick way to measure your aerobic (cardiovascular) fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO 2max ), which is commonly used to evaluate aerobic fitness. Y our long-term level of physical activity , heart rate, heart rate v[...]

Performing the T est Select Test > Fitness > Start > Fitness Test Lie Down The fitness test begins in five seconds. Arrows indicate that the test is ongoing. Stay relaxed and limit body movements and communication with other people. If you have not set your long-term physical activity level in User Settings, Set your pe rsonal activity le [...]

Age / Years Very low Low Fair Moderate Good Very good Elite 55-59 < 22 22-26 27-30 31-34 35-39 40-43 > 43 60-65 < 21 21-24 25-28 29-32 33-36 37-40 > 40 W omen Age / Years Very low Low Fair Moderate Good Very good Elite 20-24 < 27 27-31 32-36 37-41 42-46 47-51 > 51 25-29 < 26 26-30 31-35 36-40 41-44 45-49 > 49 30-34 < 25 2[...]

Polar OwnOptimizer TM General 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[...]

After 3 minutes, the wrist unit will beep and Optimize r Stand up is displayed. Stand up and remain standing still for 3 minutes. After 3 minutes, the wrist unit will beep again and the test is finished. A numerical and written interpretation of the result is displayed. Press DOWN to see your average heart rate (bpm) while lying down ( HRrest ), th[...]

have a complete recovery period. The longer you have trained intensively , the longer the recovery period required to recover . Perform the test again after at least two days of recovery . Sympathetic Ove rtr aining (8) Y our OwnOptimizer result indicates that you have had a very intensive training period for several days or weeks, and your recover[...]

Downloading test results to the software offers you the possibility of analyzing results in various ways, as well as accessing more detailed information about your progress. The software also allows you to make graphical comparisons with previous results. ENGLISH T ests 51[...]

10. USING A NEW HEART RA TE SENSOR T each a New Heart Rate Sensor If you purchase a new heart rate sensor , it has to be introduced to the training computer . This is called teaching and takes only a few seconds. T eaching ensures that your training computer receives signals from your heart rate sensor only , and enables disturbance-free exercise i[...]

11. BACKGROUND INFORMA TION Polar Sport Zones Polar sport zones introduce a new level of effectiveness in heart rate-based training. T raining is divided into five sport zones based on percentages of maximum heart rate. With sport zones, you can easily select and monitor training intensities. T arget zone Intensity % of HR max , bpm Example duratio[...]

but still mainly aerobic. T raining in sport zone 3 may , for example, consist of intervals followed by recovery . Exercising in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles. If your goal is to compete at top potential, you will have to train in sport zones 4 and 5 . In these [...]

years. If you have done some hard training in recent weeks and know that you can safely reach maximum heart rate, you can safely take a test to determine your HR max yourself. Having a training buddy with you during the test is recommended. If you are uncertain, consult your physician before undertaking the test. Here is an example of a simple test[...]

HR V indicates the fluctuations of heart rate around an average heart rate. An average heart rate of 60 beats per minute (bpm) does not mean that the interval between successive heartbeats would be exactly 1.0 sec, instead they may fluctuate/vary from 0.5 sec up to 2.0 sec. HR V is affected by aerobic fitness. HRV of a well-conditioned heart is gen[...]

One way around this is to work on increasing leg speed at expected race pace. Y ou can set your training computer to show pace and cadence. T ry to shorten your stride and increase cadence while holding the same pace (set a narrow pace zone to give you audio feedback).Y ou can aim to raise running cadence above the following: • 80/min (4hour Mara[...]

Men Age / Years Very low Low Fair Moderate Good Very good Elite 20-24 < 32 32-37 38-43 44-50 51-56 57-62 > 62 25-29 < 31 31-35 36-42 43-48 49-53 54-59 > 59 30-34 < 29 29-34 35-40 41-45 46-51 52-56 > 56 35-39 < 28 28-32 33-38 39-43 44-48 49-54 > 54 40-44 < 26 26-31 32-35 36-41 42-46 47-51 > 51 45-49 < 25 25-29 30-34 [...]

Running Index Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km (h:mm:ss) 42.195 km (h:mm:ss) 36 1800 0:36:20 1:15:10 2:48:00 5:43:00 38 1900 0:34:20 1:10:50 2:38:00 5:24:00 40 2000 0:32:20 1:07:00 2:29:30 5:06:00 42 2100 0:30:40 1:03:30 2:21:30 4:51:00 44 2200 0:29:10 1:00:20 2:14:30 4:37:00 46 2300 0:27:50 0:57:30 2:08:00 4:24:00 48 2400 0[...]

12. CUSTOMER SERVICE INFORMA TION Care and Maintenance Caring For Y our Product Like any electronic device, the Polar training computer should be treated with care. The suggestions below will help you fulfill guarantee obligations and enjoy this product for many years to come. Connector: Detach the connector from the strap after every use and dry t[...]

Changing T raining Computer Battery T o change the training computer battery , you need a coin and battery (CR 2032). 1. Using the coin 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 it [...]

on the connector and press the battery cover back into place. Y ou should hear a snap. Changing Polar W earLink+ Heart Rate Sensor Battery 1. Using a coin, open the battery cover by turning it counterclockwise to OPEN. 2. Insert the battery inside the cover with the negative (-) side outwards. Make sure the sealing ring is in the groove to ensure w[...]

• Do you use a pacemaker or other implanted electronic device? • Do you smoke? • Are you pregnant? Note that in addition to exercise intensity , medications for heart conditions, blood pressure, psychological conditions, asthma, breathing, etc., as well as some energy drinks, alcohol, and nicotine may also affect heart rate. It is important t[...]

Maximum time: 99 h 59 min 59 s Maximum manual laps: 99 Maximum automatic laps: 99 Shoes 1/2/3 total distance: 999 999 km / 621370 mi Bike 1/2/3 total distance: 999 999 km / 621370 mi T otal Shoes / T otal GPS / T otal Bikes distance 999 999 km / 621370 mi T otal distance: 999 999 km / 621370 mi T otal duration: 9999h 59min 59s T otal calories: 999 [...]

...I do not know where I am in the menu? Press and hold STOP until the time of day is displayed. ...there are no reactions to any buttons? Reset the training computer by pressing all the buttons simultaneously for two seconds until the display fills with digits. Press any button and set the time and date in Basic Settings after the reset. All other[...]

… Te ach new sensor? is displayed? If you have purchased a new sensor as an accessory , it will have to be introduced to the training computer . For further information, see Feature Settings (page 32 ). If the sensor you are using is included in the product set, and the text appears on the display , the training computer may be detecting the sign[...]

scope of Directive 2012/19/EU of the European Parliament and of the Council on waste electrical and electronic equipment (WEEE) and batteries and accumulators used in products are in the scope of Directive 2006/66/EC of the European Parliament and of the Council of 6 September 2006 on batteries and accumulators and waste batteries and accumulators.[...]

INDEX 1 2 h / 2 4 h t i m e m o d e ............................................ 4 0 A . L a p o n / o f f .................................................... 3 7 A c t i v i t y l e v e l .................................................... 3 8 A l a r m s e t t i n g ................................................... 4 0 A l t i t u d e c a l i[...]