Polar Electro RS 800 SD User manual

Polar RS800sd
A complete training system
for runners and endurance athletes
2 Polar RS800 Training System
3 RS800 Wrist Unit
4 Polar s3 stride sensor™ W.I.N.D. (option)
5 Polar WearLink®W.I.N.D. Transmitter
6 Polar ProTrainer 5™ Software for Windows
7 Optimising training effect with the RS800
8 Plan – Train – Analyse:
Using the Polar RS800 training system
9Plan – Train – Analyse:
Using the Polar RS800 training system
10-11 Plan – Train – Analyse:
Using the Polar RS800 training system
12 Detecting training effect by Measuring Heart Rate Variability –
R-R Recording
13 Polar OwnZone®
14 Polar OwnOptimizer™
15 Running Index
16 Running Cadence and Stride Length
17 Polar sport zones

Polar RS800 Training System
From the very first commercial heart rate monitor launched in 1981,
Polar has travelled hand in hand with world class athletes, continually
evolving and innovating sports training aids to elevate individual
performance to levels that previously seemed unattainable.
The next generation of running / training computers
Polar’s RS range is the culmination of 30 years research and development
to deliver the most complete and effective heart rate monitor based
training management system for recreational runners, competitive runners
and endurance athletes.
A complete training system that s as indispensable as your running shoes.
The RS800 has been designed for serious endurance athletes and
competition runners. The system provides an unprecedented amount of
feedback on body performance and enables the planning, tracking and
analysis of training to an exacting level never before realized.
2

Design
Ergonomically moulded
for maximum comfort and
usability.
Display
Scratch resistant lens with
magnification. Large 3 row
LCD.
Battery
User changeable, CR2032,
3volt.
RS800 Wrist Unit
Using interference free Polar W.I.N.D. (Wireless Integrated Network
Device) technology, RS800 communicates with the Polar WearLink®
transmitter W.I.N.D. and Polar s3 stride sensor™ W.I.N.D. over a wireless
2.4GHz frequency. Wearlink sends 1ms resolution ECG data to the wrist
unit and, tracking the position of the foot 1000 times a second, the s3
stride sensor (option) sends speed, distance and cadence data.
Combining data received from WearLink and the s3 stride sensor with
time and altitude, RS800 measures:
• Heart Rate (min, max and average)
• Beat to beat variation
• Pace / Speed (max and average) 1
• Distance 1
• Running cadence (max and average) 1
• Average stride length 1
• Calorie consumption
• Changes in altitude
• Total training time
• Time spent in training intensity zones (Polar sport zones)
• Running index (running performance level quantification)
1Optional s3 stride sensor is required.
RS800 Wrist Unit Technical Specifications
Watch functions:
Heart rate measuring range:
Current speed display range:
Altitude display range:
Ascent resolution:
Memory size:
Connectivity:
User interface Language:
Battery type life:
Battery life:
Battery sealing ring:
Operating temperature:
Wrist band and buckle material:
Back cover:
Weight:
Water Resistance:
Time 1 & 2, Date, Alarm,
Reminder, Event Countdown.
15–240BPM
Stride sensor: 0–36km/h or 0–22,3mph
-550m … +9000m / -1800ft … +29500ft
5m / 20ft
1Mb /99 files
IrDA and Polar W.I.N.D. 2.4GHz Wireless
English, French, German and Spanish
User changeable, CR2032
Avg. 1 year (1h/day)
Silicon O-Ring, 20.0 x 1.1
-10°C to +50°C / 14°F to 122°F
Polyurethane, stainless steel
Polyamide, stainless steel
46g
50m / 5Bar pressure
3

Polar s3 Stride Sensor™ W.I.N.D. (option)
Going beyond speed and distance to provide insight into the running
stride itself, the s3 stride sensor is a durable light-weight module that
measures just 55 x 39 x 14mm. It can be mounted securely and
unobtrusively to training shoe laces or placed inside the specially designed
mid-sole cavity in the adidas Fusion running shoe.
The s3 stride sensor is activated automatically by the RS800 wrist unit
at the beginning of a training session and transmits speed, distance and
cadence data to the RS800 wrist unit using Polar W.I.N.D. 2.4GHz
wireless transmission technology.
The s3 stride sensor has user changeable battery with a minimum lifetime
of 50 hours during normal use. Remaining battery life can be checked
remotely with the Polar ProTrainer 5™ PC software. Low battery warnings
will also be displayed on the RS800 wrist unit.
Polar s3 stride sensor is the most effective technology for tracking real-
time pace, distance and cadence.
Connectivity:
Casing Dimensions:
Casing Materials:
Weight:
Water Resistance:
Battery type:
Battery life:
Battery sealing ring:
Operating temperature:
Accuracy:
Polar W.I.N.D. 2.4GHz Wireless
55 x 39 x 14mm
Composite polycarbonate
21g
To 50M / 5Bar pressure
User changeable, CR2430
Average 50 hours of use
Silicon O-Ring, 25.0 x 1.2
-10°C to +50°C / 14°F to 122°F
+\- 1 to 3% or better once calibrated
s3 Stride Sensor Specifications:
4

Polar WearLink
®
W.I.N.D. Transmitter
Since pioneering the development of wireless heart rate sensors, Polar
has consistently led the field in furthering the technology to improve
resolution and eliminate interference. The WearLink W.I.N.D. transmitter
and soft textile chest strap is the latest generation of Polar’s proprietary
heart rate sensing and transmission technology. The transmitter is also
fully compatible with adidas Fusion apparel.
Measuring every beat of the heart with 1millisecond resolution, WearLink
sends beats per minute and beat to beat variability information to the
RS800 wrist computer for analysis.
Polar W.I.N.D. transmission technology uses a robust 2.4GHz frequency
for longer range transmission and to eliminate interference from external
influences such as power lines etc.
Connectivity:
Battery type:
Battery life:
Battery sealing ring:
Operating temperature:
Connector material:
Weight:
Strap material:
Polar W.I.N.D. 2.4GHz Wireless
User changeable, CR2025
Avg. 2 years (3h/day)
O-ring 20.0 x 1.0, material silicone
-10°C to +40°C / 14°F to 104°F
Polyamide
23g
Polyurethane/ Polyamide/ Polyester/
Elastane/ Nylon
WearLink Specifications:
Polar Wearlink W.I.N.D.
is the world´s only soft
textile transmitter.
5

ProTrainer 5™ Software for Windows
Completing the RS800 Training System, Polar ProTrainer 5 professional
training software for Windows allows you or your coach to easily design
and analyse training sessions based on: heart rate zones, speed, distance,
time and increasing/decreasing heart rate.
Through wire free (IrDA) communication you can personalize settings on
the wrist unit, upload up to 21 date time activated training programs
and, download exercise files from the wrist unit for detailed tracking and
analysis.
ProTrainer 5 enables you to:
• Plan an unlimited amount of
dynamic training sessions
(transferable to the wrist unit 21
workouts at a time).
• Share training plans and exercise
files over email
• Easily compare results vs. targets.
• Analyse at a glance with intuitive
graph views
• Create a multitude of insightful
reports for tracking training trends
and for post-season analysis.
Minimum System Requirements
• Windows® 2000/XP (32bit)
• IrDA compatible port (an external
IrDA device or an internal IR port)
• Pentium II 200 MHz processor
or faster
• SVGA or higher resolution monitor
• 20 MB hard-disk space
Cadence curve Heart rate curve Speed curve
With Polar ProTrainer 5, you can analyse your training sessions based on: heart rate
zones, speed, distance, time and increasing/ decreasing heart rate.
Polar ProTrainer 5 is a professional tool for training planning
Elevation curve
Average stride
length curve
6

Optimising Training Effect With the RS800
When you train or workout you are over stressing your body. After training
your body enters a recovery phase during which it over-compensates for
the training, resulting in improved strength and fitness - this damage
and repair cycle is called training effect. If you train too hard and / or
too often you don´t allow your body sufficient time to recover in between
training sessions, the compound result can be a negative gain.
By knowing your state of recovery from previous training sessions you
can determine how hard, how long or whether to train at all on any
particular day.
The unique package of features in the RS800 enables you to monitor
your recovery, compare exertion levels (even across different sports) as
well as find the optimal training intensity for your current physical state.
7
For active persons during regular training
For elite level athletes during heavy training periodizition phase
Polar Exertion Count:
ProTrainer 5 provides you
with a clear quanitification
of your training load for
each workout.
OwnOptimizer“:
Test the following
day for level of
training effect.
R-R Intervals:
For a quick check of
recovery status before
next training session.
Polar sport zones:
Use sport zones to guide
intensity during the training
session to achieve desired
effect (hard to recovery). OwnZone¤:
Option for daily aerobic
training zone based on
current recovery level.
OwnOptimizer“:
Check for recovery
status to confirm whether
you`re ready for heavy training

Intensity zones (heart rate) or speed zones (pace)
PLAN – TRAIN – ANALYSE:
USING THE POLAR RS800 TRAINING SYSTEM
Plan your training program with ProTrainer 5
The program can be built up from an unlimited number of training
sessions with each session comprising up to 12 phases with an unlimited
amount of repetitions.
The duration of each training phase can be based on time, distance,
increasing heart rate, decreasing heart rate or manually set during exercise
(activate/deactivate through button push on the wrist unit). Phase intensity
can be defined in Polar sport zones, as a percentage of maximum heart
rate or left unspecified.
Transfer up to 21 pre-planned training sessions to the RS800 wrist unit
via infra-red (IrDA) link. The RS800 sets a reminder alarm for the
specified date and time of each session and configures itself automatically
with the desired settings.
NB: ProTrainer is very powerful and extremely configurable. To best experience what this
software can do for your training planning download a free trial version from www.polar.fi
Create Training Programs Directly on the RS800
You can also use the RS800 in free exercise mode or create dynamic
training sessions directly on the wrist computer with combinations of
heart rate, speed, distance and timing parameters.
Polar ProTrainer 5 calendar view gives a snapshot view of your training plan month by month.
An example of a distance-based interval session created with the Polar ProTrainer 5 software.
2 x 2km intervals
10 minute light warm-up
4 x 1km intervals zone 4
10 minute cooldown
Actual mileage achieved
Weekly mileage target
The power to compare targets vs. results
8

Display example 1
- Lap time
- Ascent
- Heart rate
Display example 2
- Distance
- Pace
- Heart rate
Display example 3
- Distance
- Cadence
- Pace
PLAN – TRAIN – ANALYSE:
USING THE POLAR RS800 TRAINING SYSTEM
The RS800 During Training
During training there are up to 6 different display settings which can be
scrolled through. Each display setting shows 3 pieces of information on
separate rows. The information for each row is fully user configurable
allowing the optimal combination of real time feedback. Furthermore,
a zoom function for the top and middle rows provides maximum visibility
of key information at the push of a button.
A zone alarm can be set to provide audible indication when training
intensity is either above or below current phase target.
The file recording resolution can also be configured to either 1, 5, 15
or 60 seconds.
Dynamic Training
The RS800 features has a unique ZoneLock function which allows you
to activate and deactivate target zones for intensity or speed with a single
button push.
Personalize the information to be displayed from the following choices:
• R-R timing
• Heart Rate (BPM, % of max, % of HRR)
• Cadence 1
• Speed / Pace (km/h, min/km) 1
• Distance 1
• Lap Distance 1
• Current Altitude
• Ascent / Descent
• Calories burned
• ZonePointer / Zone Trend Graph (speed 1, heart rate, Polar
sport zone)
• Phase / Lap time
• StopWatch
• Time of day
1Optional s3 stride sensor is required.
9

PLAN – TRAIN – ANALYSE:
TOTAL LAP RECALL USING THE POLAR RS800 TRAINING SYSTEM
Post Training Analysis on the RS800
For quick analysis, you can review recorded data on the display of the
RS800 immediately after training. The information available is as follows:
• Session start time
• Total session duration
• Total distance
• Speed / Pace – maximum and average
• Altitude – maximum, minimum and total ascent/descent.
• Total calories
• Running index
• Cadence – maximum and average.
• Average stride length
• Heart rate – maximum, minimum and average in BPM and as % of HRmax
• Time spent in each sport zone
You can also review and compare this information for each exercise phase
and lap time.
Time HR Pace/Speed Distance Cadence Stride length Altitude
RS800sd has a highly comprehensive
lap information collection system.
You can review the parameters of
each lap taken during each run for
up to 99 laps.
10
1 2...99LAP

PLAN – TRAIN – ANALYSE:
USING THE POLAR RS800 TRAINING SYSTEM
Post Training Analysis in ProTrainer 5
Once the exercise file has been transferred to ProTrainer 5 software you
can analyse every aspect of your training session in exacting detail.
Select any point during the training (data intervals depend on recording
resolution selected – 1, 5, 15 or seconds) and you can quickly see time,
heart rate, calorie rate, speed, pace, distance, cadence, altitude and
ascent/decent. Information is also clearly displayed in a graphs enabling
easy visual trend comparison between each data point, for example,
heart rate vs. route elevation profile.
In ProTrainer 5 you can also add
notes and ‘day specific’ information
(weather conditions, amount of
sleep, resting heart rate etc.) to
the exercise file for future reference
/ remote analysis by your coach.
See your route elevation
profile from every training
session
11
Route elevation

Measuring Heart Rate Variability – R-R Recording
Heart rate varies with every heartbeat. Heart rate variability (HRV) is the
timing between beats, also known as R-R intervals.
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.
HRV is affected by aerobic fitness and is generally large at rest for a
well conditioned heart. Other factors that affect HRV are age, genetics,
body position, time of day, and health status. During exercise, HRV
decreases as heart rate and exercise intensity increase. HRV also decreases
during periods of mental stress.
HRV is regulated by the autonomic nervous system. Parasympathetic
activity decreases heart rate and increases HRV, whereas sympathetic
activity increases heart rate and decreases HRV.
HRV is used in the OwnZone®, OwnIndex®, and in OwnOptimizer™
features. It can also be monitored on its own using the RS800. If your
HRV changes at a given running pace and heart rate, this may indicate
a change in your training load and stress.
Variation in milliseconds between each heartbeat.
RS800 shows SD1
timing in real-time
SD1 is the mean time difference
between maximum & minimum
heart beat intervals.
12

Resting Heart Rate. High variability.
OwnZone
®
When you exercise your heart rate increases and the variability timing
between beats decreases. Polar’s research has identified that the point
where the timing difference plateaus (i.e. becomes too negligible to
measure) is the point where your aerobic training becomes effective.
From a controlled warm-up, the OwnZone feature identifies the point
where variability plateaus and then defines the correct aerobic training
zone for you. The benefit of this real-time measurement is that it matches
your training intensity with your daily physical condition, compensating
for effects such as: training load vs. recovery, stress, tiredness and even
the on-set of illness.
Training dynamically with OwnZone enables you to optimally balance
effort vs. effect.
Aerobic Training. Less than 3ms SD1.
642 640 638 639 641
812 732 845 745
13

OwmOptimizer™
Successful training requires temporary overloading: longer exercise
duration, higher intensity and frequency, or higher total volume. However,
if you overload too much the effect to overall performance gains can be
negative. To avoid this, overloading must always be followed by an
adequate recovery period.
Polar OwnOptimizer measures heart rate and beat to beat variability
during a simple orthostatic (laying down to standing) test. In this way
it is able to identify the level of your training status and recovery, helping
you to obtain optimal longer term performance benefits by ensuring you
don’t over or under train.
OwnOptimizer values range from 1 (Good Recovery) to 9 (Parasympathetic
Overtraining). Using OwnOptimizer minimizes the risk of negative
progression through excessive overtraining.
By testing yourself in the morning after a training session and after recovery days you
are able to determine your level of recovery and adjust training intensities accordingly
OwnOptimizer reading
14
*HEART RATE VARIABILITY

Running Index
Combining aerobic fitness (VO2max) and exercise economy (how efficient
your body is at running), Running Index offers an easy way to measure
performance (how fast/easily you run at a given pace).
By recording your Running Index over time, you can monitor progress.
Improvement means that running at a given pace requires less of an
effort, or that your pace is faster at a given level of exertion.
You can improve your Running Index results by improving your fitness
level and running technique.
Running Index tells you more about your performance level because,
unlike a VO2max test, it factors in running technique. It is the equivalent
to performing a Cooper test every run!
15

Running Cadence and Stride Length
Cadence is the number of times the foot with the stride sensor hits the
ground per minute. Stride length is the average length of one step.
There are two ways to run faster: moving your legs at a higher cadence
or taking longer steps. Elite long distance runners typically run with a
high cadence of 85-95. On uphills, typical cadence values are lower. On
downhills they are higher. Runners adjust stride length to gather speed:
stride length increases as speed increases.
A common problem for less experienced runners is a low cadence caused
by over striding, the result of this is braking against forward motion with
each step - Not a good idea!. By focusing on leg speed as part of your
training plan you can easily improve your overall technique and benefit
from greater running efficiency.
For more information on Running Cadence and Stride Length please visit
the Polar Article Library http://articles.polar.fi/en/main.html
Stride length = the distance of a stride.
Cadence = number of strides per time unit.
optimumoverstriding
16
Recommended Cadence vs. Height
Marathon time 4hours 3.5hours 3hours 2.75hours
Pace 5:42/km 5:00/km 4:17/km 3:55/km
Height
190cm 84-86 86-88 88-90 90-92
180cm 86-88 88-90 90-92 92-94
170cm 88-90 90-92 92-94 94-96
160cm 90-92 92-94 94-96 96-98

3
MODERATE
2
LIGHT
4
HARD
1
VERY LIGHT
5
MAXIMUM
90–100%
171–190 bpm
80–90%
152–171 bpm
70–80%
133–152 bpm
60–70%
114–133 bpm
50–60%
104–114 bpm
less than
5 minute
2–10
minutes
10–40
minutes
40–80
minutes
20–40
minutes
Benefits: Maximal or near maximal effort for breathing and muscles
Feels like: Very exhausting for breathing and muscles
Recommended for: Very experienced and fit runners. Short intervals only,
usually in final preparation for short running events
Benefits: Increased ability to sustain high speed endurance
Feels like: Muscular fatigue and heavy breathing
Recommended for: Experienced runners for all year round training varying
in length. Becomes more important during pre competition season
Benefits: Enhances general training pace, makes Moderate intensity
efforts easier and improves efficiency
Feels like: Steady controlled fast breathing
Recommended for: Runners progressing towards events or looking for
performance gains, particularly for half and full marathon training
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 training
periods and for recovery exercises during competition season
Benefits: Helps to warm up and cool down and assists recovery
Feels like: Very easy, little strain
Recommended for: For recovery and cool-down exercises throughout
the training season
Target zone
Intensity %
of HR
max
, bpm
Example
interval
durations Training benefit
Sport Zones
Polar sport zones introduce a new level of ease in
heart rate-based training. Training is divided into
five sport zones based on percentages of maximum
heart rate. With sport zones, you can easily select
and monitor training intensities to achieve optimal
results.
After exercise, time spent in each sport zone is
displayed. Use the weekly display to see in which
sport zones you have been exercising, and the
duration spent in each sport zone.
17
RS800 screen shot
current Sport Zone