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................................ 17
During Training.............................. 18
Stop Training................................ 21
4. AFTER TRAINING ............................ 22
Summary .................................... 22
Review Training Data ....................... 23
Transfer Data................................ 27
5. SETTINGS.................................... 28
Watch Settings.............................. 28
Exercise Settings............................ 29
Feature Settings............................. 31
User Settings................................ 32
General Settings ............................ 34
6. IMPORTANT INFORMATION ................. 35
Caring for Your Polar RS300X.............. 35
Precautions ................................. 39
Troubleshooting............................. 41
Technical Specifications ................... 42
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.
The latest version of this user manual can be downloaded at http://www.polar.fi/support.
ENGLISH
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.
ENGLISH
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.
ENGLISH
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.
ENGLISH
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.
ENGLISH
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.
ENGLISH
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.
ENGLISH
10 Before Training