Polar Electro RS300X User manual

Polar RS300X™
User Manual

Contents
1. GET STARTED.................................. 4
Get to Know Your Polar RS300X.............. 4
Wrist Unit Buttons and Menu Structure ...... 5
Start With Basic Settings ..................... 6
Symbols on the Display....................... 7
2. BEFORE TRAINING............................. 8
Polar Fitness Test............................. 8
OwnZone Limits ..............................12
3. TRAINING.....................................13
Wear the Transmitter ........................13
Wear the Polar S1 foot pod* ................ 14
Wear the Polar G1 GPS Sensor*............. 16
Start Training.................................18
During Training...............................19
Stop Training.................................22
4. AFTER TRAINING .............................23
Summary .....................................23
Review Training Data ........................24
Transfer Data.................................29
5. SETTINGS.....................................30
Watch Settings...............................30
Exercise Settings.............................31
Feature Settings..............................33
User Settings.................................34
General Settings .............................36
6. CUSTOMER SERVICE INFORMATION ......... 37
Caring for Your Polar RS300X............... 37
Precautions ..................................40
Troubleshooting..............................42
Technical Specifications .................... 43
ENGLISH

Guarantee and Disclaimer ...................44
ENGLISH

1. GET STARTED
Get to Know Your Polar RS300X
The Polar RS300X training computer displays and records your
heart rate and other data during training.
The Polar WearLink®+ 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™ transmits the running speed and distance
data to your training computer.
The Polar G1 GPS sensor transmits the speed and distance data to
your training computer. Can be used for various sports, in addition
to running.
Register your Polar product at http://register.polar.fi/ to help us improve our products and services, to
better fulfill your needs.
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4Get Started

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 unchanged
• With a long press, return to Time view
LIGHT:
• Illuminate the display
• With a long press, enter Quick menu in Time
view (to, e.g., lock buttons or set alarm), or
during training (to, e.g., adjust training sounds
or lock buttons)
-Touch: To view information during training without pressing buttons, bring the training computer
near the Polar logo on the transmitter. See Feature Settings for more information.
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Get Started 5

Start With Basic Settings
To 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
Français with UP/DOWN and confirm with the
RED button.
2. Start with basic settings is displayed.
3. Press the RED button and continue with basic
settings.
4. Select Time format.
5. Enter Time (hours and minutes).
6. Enter Date.
7. Select Units. Select metric (kilograms,
centimeters, KCAL) or imperial (pounds, feet,
CAL). Calories are always measured as
kilocalories.
8. Enter Weight.
9. Enter Height.
10. Enter Date of birth.
11. Select Sex.
12. Settings OK? is displayed.
Select Yes to accept and save settings.
RS300X enters Time view.
Select No to change settings. Press BACK until
you return to the setting you want to change.
To modify your personal settings later, see User
Settings.
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6Get Started

Symbols on the Display
Symbol Description
The training computer battery level is low.
The alarm is active.
Time 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 satellites.
Heart rate is detected when the heart symbol is blinking.
The foot pod is in use. If the symbol is blinking, RS300X is trying to establish a
connection to the foot pod.
The training computer is recording the training session.
Total duration of training session.
Lap time.
Burned calories.
Time of day.
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Get Started 7

2. BEFORE TRAINING
Polar Fitness Test
To train right and to monitor your progress, it is
important to know your current fitness level. The
Polar Fitness Test™ 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 comparable to maximum oxygen
uptake (VO2max), a commonly used aerobic
capacity measure. For more information, see
Interpret Your Fitness Test Results.
The OwnIndex value affects the accuracy of calorie
calculation during training.
The test is developed for healthy adults. To make
sure the test results are reliable:
• avoid distractions. The more relaxed you are and
the more peaceful the testing environment is,
the more accurate the test result will be (for
instance, no television, telephone or talking).
• avoid heavy physical exertion, alcohol and
unprescribed pharmacological stimulants on the
test day and the day before.
• avoid eating a heavy meal or smoking 2-3 hours
prior to the test.
• always perform the test in similar conditions and
at the same time during the day.
• enter accurate user information.
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8Before Training

Perform Polar Fitness Test
1. Wear the transmitter, lie down and relax for 1-3
minutes.
2. In Time 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
indicate the end of the test, and the test result
is displayed. Press the RED button.
4. Update to VO2max?is displayed.
5. Select Yes to update your user settings and
OwnIndex with the new result. Select No only if
you know your VO2max value, and if it differs
more than one fitness level (see the table on
the next page) from the OwnIndex result. Your
OwnIndex value will only be saved in the
OwnIndex results.
Troubleshooting
•Set your personal activity level is displayed
> Set your activity level. See User Settings for
further information.
•Fitness Test Failed is displayed or no heart rate
is shown. Check that the transmitter electrodes
are moist enough and the elastic strap is snug
enough around your chest. If the fitness test
fails, your previous OwnIndex value will not be
replaced.
• No heart rate shown > Test fails. Check that the
transmitter electrodes are moist enough and that
the strap is snug enough around your chest.
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Before Training 9

Interpret Your Fitness Test 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
review of 62 studies where VO2max was
measured directly in healthy adult subjects in
the USA, Canada and seven European
countries. Reference: Shvartz E, Reibold RC:
Aerobic Fitness Norms for Males and Females
Aged 6 to 75 years: A review. Aviat Space
Environ Med; 61:3-11, 1990.
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10 Before Training

Follow Fitness Test 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. To improve your
aerobic fitness most efficiently, you need to train
large muscle groups.
1. Select UP/DOWN >Test >Trend.
2. Your OwnIndex result bars and date of the
latest test are displayed. Press UP/DOWN to
view the previous OwnIndex results.
Delete OwnIndex Values
1. Select the value you wish to delete.
2. Press and hold the LIGHT button.
3. Delete value? No/Yes is displayed. Confirm
your selection with the RED button.
Predicted Maximum Heart Rate (HRmax-p)
The HRmax-p definition can be set to be performed
simultaneously with the Polar Fitness Test. It
predicts your individual maximum heart rate value
more accurately than the age-based calculation
(220 - age), which provides only a rough
estimation and may not be accurate. The most
accurate way to determine your maximum heart
rate is to have it measured in a laboratory by a
doctor or an exercise physiologist.
Set the HRmax-p on by selecting UP/DOWN > Test
>HRmax-p >On.
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Before Training 11

OwnZone Limits
Your 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 environment or sport/user information, if
you have not yet fully recovered from a previous
training session, or are training for the first time
after a break of one week or more.
OwnZone limits are determined in 1-5 minutes
during a warm-up period by walking, jogging, or
doing some other sport. Start slowly, keeping your
heart rate below 100 bpm / 50 % HRmax. After
each minute, increase your speed gradually about
10 bpm / 5% HRmax.
Before you start, make sure:
• you entered your user information correctly.
• you selected the OwnZone exercise (UP/DOWN >
Settings >Exercise >OwnZone >Select).
When OwnZone is selected as training session
type, every training session starts with OwnZone
determination.
1. Wear the transmitter and the training computer.
2. In the Time view, press the RED button and
select Start to begin OwnZone determination.
3. At some point during the determination,
OwnZone updated and the OwnZone limits are
displayed. Proceed normally with training
session.
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12 Before Training

3. TRAINING
Wear the Transmitter
Before recording a training session, wear the transmitter.
1. Wet 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. Tie the strap around your chest, just below the chest
muscles, and attach the hook to the other end of the strap.
4. Check that the wet electrode areas are firmly against your
skin and that the Polar logo of the connector is in a central
and upright position.
Detach the connector from the strap when it is not in use to
maximize the transmitter lifetime. See Customer Service
Information for more detailed maintenance instructions.
ENGLISH
Training 13

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 >Features >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.
• To improve the accuracy of speed/pace and
distance measurements, calibrate the foot pod.
See Feature Settings and the Polar S1 foot pod
user manual.
During Training
• If you have turned on the Help function,
Footpod signal found and a symbol X are
displayed after turning the foot pod on.
• If Check Footpod! is displayed, the
training computer is unable to receive a
signal from the foot pod.
• Change the battery if the green light on
the foot pod turns red.
*Optional S1 foot pod required.
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14 Training

Attaching the S1 Foot Pod to Your Shoe
To 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. Tighten the laces.
3. Fit the front part of the foot pod (closest to the RED button) to
the fork and press from the rear. Fasten the flap. Make sure the
foot pod does not move and is aligned with your foot.
4. Once your heart rate appears on your wrist unit, turn the foot
pod on by pressing and holding the RED button on the foot pod
until the green light starts to flash.
ENGLISH
Training 15

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 >Features >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.
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16 Training

Wearing 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. Turn the GPS sensor on only after your heart rate appears on your training computer. See the Polar G1
GPS Sensor user manual for further instructions on turning the sensor on.
You can fasten the sensor on a belt or on the top of a backpack without the armband.
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Training 17

Start Training
1. Wear the training computer, the transmitter,
and additionally either foot pod or GPS sensor.
2. In Time 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-pressing
the RED button once.
To modify exercise settings during the training
session, press BACK and select Settings.
Your training session is saved only when
recording for more than one minute.
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18 Training

During Training
The following information is displayed during training. Press UP/DOWN to change the view. You 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.
Heart rate
Lap time / Speed / Pace
Stopwatch
Heart rate
Stopwatch
Heart rate
Lap time
Stopwatch
Lap time
Sport zones / Target heart rate zone / Target speed/pace zone
Heart rate
Lap time
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Training 19

Pace/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 zones / Target heart rate zone / target speed/pace zone
Distance
ENGLISH
20 Training