Polar COACH manual

Polar Electro Inc. 370 Crossways Park Drive Woodbury NY 11797-2050 U.S.A Polar Service Center: 1-800-227-1314 Polar Electro Canada 4330 Joseph Dubreuil H8T 3C4 LACHINE Quebec, Canada T el. 888-918-5043 www .polarusa.com USA178301.A Recyclable material. Low emissions during production. Printed in Finland. Graphic Design CIS, Finland IN THE HEART RA [...]

RESET SELECT SET/ST ART/ STOP SIGNAL/LIGHT STORE/LAP/ RECOVER Y MONITOR SYMBOLS A flashing heart indicates ongoing heart rate measurement. The heart flashes to the beat of your heart. The outline indicates that the heart rate reception is coded which avoids crosstalk caused by other users of heart rate monitors. T arget Zone sound signal / Alarm sy[...]

2 3 CONTENTS POLAR COACH HEART RA TE MONITOR ........................................ 5 Visual cues for r eading this guide ........................................................ 5 Important to remember! ........................................................................ 5 Features ............................................................[...]

4 5 5 POLAR COACH HEAR T RA TE MONITOR FUNCTIONS DURING THE INTERV AL TRAINING MODE ........ 31 Starting the interval training session ................................................... 31 Seeing your heart rate ........................................................................ 33 T ur ning the target zone sound signal on or off ............[...]

6 7 FEA TURES Y our Polar Coach offers you the following features: W atch functions: • Time • Alarm • Date • 12 hour or 24 hour time mode Basic functions: • wireless, continuous, and ECG accurate heart rate measurements • coded transmission of your heart rate to avoid interference caused by other users of heart rate monitors • stopwat[...]

8 9 GETTING ST ARTED 1. Attach the Polar Coded T ransmitter to the elastic strap. 2. Adjust the strap length so that it fits snugly and comfortably . Secur e the strap around your chest, below the chest muscles. Lock the buckle. 3. Pull the transmitter off your chest and wet the grooved electr ode areas on the back of it. 4. Check that the wet elec[...]

10 11 Y ou can also go directly to setting just one particular function by pressing SET/ST ART/STOP briefly as many times as needed until you see the corresponding text symbol in the display . Then follow the instructions for setting that particular function. How to keep the backlight on while setting the watch? 1. In the Time of day display press [...]

12 13 Choose from the following two alternatives to continue: 1. T o set the date, press SET/ST ART/STOP . DA TE is displayed. The day/month is flashing. Continue from Setting the date. 2. T o return to the Time of day display , press SELECT twice. SETTING THE DA TE If you are in the Time of day display , press SET/ST AR T/STOP three times. DA TE i[...]

14 15 SWITCHING TO A 12H OR 24H TIME DISPLA Y If you are in the Time of day display , press SET/ST AR T/STOP five times. TIME is displayed. 12h or 24h is flashing. If you choose a 12h time display you will see the time with an AM or PM indicator as follows: AM Before 12:00 o'clock noon PM After 12:00 o'clock noon 1. Press SIGNAL/LIGHT to [...]

16 17 While setting the prefer ences the digits scroll more quickly if you press and hold SIGNAL/LIGHT . Release the button when approaching the desir ed value. SETTING THE INTERV AL FUNCTION If you are in the Time of day display pr ess SELECT three times. SET and the uppermost block of the graphic bar on the right are flashing. Int and the number [...]

18 19 B. Hear t rate measurement mode (Int is OFF): T wo timers in use. 1. Press SIGNAL/LIGHT to turn the timer function ON or OFF . 2. Press STORE/LAP/RECOVER Y to confirm your selection. The minutes of Timer 1 are flashing. 3. Press SIGNAL/LIGHT to select the desir ed number of minutes. 4. Press STORE/LAP/RECOVER Y to confirm your selection. The [...]

20 21 1. Press SIGNAL/LIGHT to select the desir ed upper limit. 2. Press STORE/LAP/RECOVER Y to confirm your selection. The lower reading r epresenting the lower limit to heart rate limits 2, is flashing. 3. Press SIGNAL/LIGHT to select the desir ed lower limit. 4. Press STORE/LAP/RECOVER Y to confirm your selection. The upper reading is flashing. [...]

22 23 B. RECO TI: 2. Press STORE/LAP/RECOVER Y to confirm your selection. RECOTI is displayed in the upper row . ON or OFF is flashing in the lower row . 3. Press SIGNAL/LIGHT to turn the recovery function ON or OFF . 4. Press STORE/LAP/RECOVER Y to confirm your selection. Digits for the heart rate value start to flash in the middle row . 5. Press [...]

24 25 ST AR T THE HEAR T RA TE MEASUREMENT If the code search was not successful, the frame ar ound the heart symbol will disappear after 20 seconds. Go back to step 2 to repeat the code sear ch. If you still do not succeed in code searching, but your heart rate is displayed and the heart symbol without a frame is flashing, you can start exercising[...]

26 27 FUNCTIONS DURING THE HEAR T RA TE MEASUREMENT MODE SEEING YOUR HEART RA TE Y ou can see your hear t rate in the bottom line of the display . The target zone information is displayed as follows: Y ou are exercising within the preset T arget Zone. Y ou are exercising above the pr eset T arget Zone. Y ou are exercising below the pr eset T arget [...]

28 29 CHECKING THE SECONDAR Y MEASUREMENT DISPLA YS WITH TRANSMISSION CODE AND HEART RA TE LIMITS IN USE The Polar Heart T ouch feature allows you to see the secondary measurement displays for a few seconds without pressing any buttons. Bring the wrist receiver next to the transmitter’ s Polar logo for a moment. The secondary measurement display [...]

30 31 T o be able to start the Recover y calculation you need to set the recovery values and turn either RECO Hr or RECO TI on first. Setting the Recovery function. RESETTING THE STOPW A TCH First press SET/ST ART/STOP to stop the stopwatch. Then press and hold SET/ST ART/STOP until all the stopwatch digits are back to zer o. Release the button. Th[...]

32 33 2. When the stopwatch is running and there is in the display , press SELECT to start the intervals. First: Y ou will hear three beeps and see the heart rate limits which will be used during the intervals. Next: Int 1 will be displayed in the upper row of the display . Countdown timer of the interval starts running. 3. Do the interval until th[...]

34 35 STOPPING AN INTERV AL TRAINING SESSION Stop the interval training session according to your setting: If you have pre-set a certain amount of intervals, the interval training session stops automatically after the last interval and recovery calculation: Int End appears in the display for a few seconds. Heart rate limits for the cool down phase [...]

36 37 By pressing STORE/LAP/RECOVER Y you can see the following training information on the display: LIM1 Settings for T arget Zone 1 LIM2 Settings for T arget Zone 2 LIM3 Settings for T arget Zone 3 LIM1 Exercising time above the T arget Zone 1 LIM1 Exercising time within the T arget Zone 1 LIM1 Exercising time below the T arget Zone 1 Y ou will s[...]

38 39 Cool down phase info: LAP number alternating with the duration of the cool down phase. Split time. Average heart rate of the cool down phase alternating with the heart rate at the end of the exercise session. Press STORE/LAP/RECOVER Y until you come to the end of the file: FILE End appears in the display . The displays change faster if you pr[...]

40 41 Key V olume Intensity Performance T aper Speed Base 2 Base 1 R A C E INTER V AL TRAINING Interval training seeks to improve your race pace. Initially , you need to start your interval training with short periods of work and long periods of rest. Y ou will gradually progress to long periods of work and short periods of rest as you adapt to the[...]

42 43 V olume is the amount of training completed; intensity is the effort or energy requir ed for a particular for m of training. V olume increases and decreases during the training year depending on where you ar e in your build-up. Intensity , on the other hand, increases right throughout your build-up phase, gradually in the base but more rapidl[...]

44 45 CARE AND MAINTENANCE Y our Polar Hear t Rate Monitor is a high-tech instrument of superior design and workmanship and should be treated with car e. The suggestions below will help you fulfill the warranty obligations and enjoy this product for many years to come. T AKING CARE OF YOUR POLAR HEAR T RA TE MONITOR • W ash the Polar Coded T rans[...]

46 47 PRECAUTIONS THE POLAR HEART RA TE MONITOR IN A W A TER ENVIRONMENT Polar Heart Rate Monitors are water resistant to 20 meters. T o maintain this water resistance, do not operate the buttons of the Polar wrist r eceiver under water . Heart rate measurement in a water environment is technically demanding for the following reasons: • Pool wate[...]

48 49 FREQUENTL Y ASKED QUESTIONS WHA T SHOULD I DO IF ... ... I DON’T KNOW WHERE I AM IN THE SETTING CYCLE? Press SELECT several times until you ar e back in the Time of day display . ... THERE IS NO HEART RA TE READING? 1. Check that the electrodes of the transmitter ar e moistened and that you are wearing it as instructed. 2. Check that you ha[...]

50 51 POLAR GLOSSAR Y Indicates an ongoing heart rate measurement and flashes to the beat of your heart. Indicates a coded transmission of heart rate. The inner heart flashes to the beat of your heart. In the Time of day display indicates that the alarm is on. In the Measure mode indicates that the sound signal will beep if you are exer cising outs[...]

52 53 Primary measurement display : In the Heart Rate Measurement mode the middle row of the display indicates either total exer cising time, time of day or lap time according to your settings. Reco Hr , recovery hear t rate : Decrease in heart rate during the pre-set period of time. Reco TI, recovery time : Time until a certain preset heart rate r[...]

54 55 BOOKS AND ACCESSORIES POLAR BOOKS AND BOOKLETS Roy Benson, MPE Precision Running Dr . Matthew Brick Precision Multi-Sport Edmund R. Burke, Ph.D. Precision Cycling Edmund R. Burke, Ph.D. Precision Heart Rate T raining Neil Craig Scientific Heart Rate T raining Sally Edwards The Heart Rate Monitor Book Mark Fenton and Dave McGovern Precision Wa[...]

56 57 SENDING INSTRUCTIONS: 1. Pack the product car efully to avoid damage. For contact address, see the back cover of this manual or the Customer Care Charter . 2. Include all parts of the Polar Heart Rate Monitor . A full periodic check will be done on the whole product. 3. Include proof of pur chase (a receipt or its photocopy) if the product is[...]

58 59 DISCLAIMER • The material in this manual is for informational purposes only . The products it describes ar e subject to change without prior notice, due to the manufacturer's continuous development pr ogram. • Polar Electro Inc. makes no r epresentations or warranties with respect to this manual or with respect to the pr oducts descr[...]

60 61 T ur ning the button sound on or off .......................................................... 13 Setting the date ....................................................................................... 12 Setting the heart rate limits ..................................................................... 19 Setting the heart rate measurement[...]