Polar Electro RS800 User manual

Polar RS800
User Manual

Contents
1. INTRODUCTION............................................................................................................ 4
2. RUNNING COMPUTER PARTS ........................................................................................... 4
3. GETTING STARTED........................................................................................................ 4
Basic Settings............................................................................................................. 5
Menu Structure ........................................................................................................... 6
4. PREPARE FOR TRAINING................................................................................................. 6
Wear the Transmitter..................................................................................................... 6
Position the Polar s3 Stride Sensor W.I.N.D. ........................................................................ 7
Install Stride Sensor Battery........................................................................................ 7
Attach Stride Sensor on Shoelaces ............................................................................... 8
Attach Stride Sensor in Sole Cavity............................................................................... 8
Calibrate the Stride Sensor ............................................................................................. 8
Calibrate Sensor by Running a Distance (on-the-fly calibration) .......................................... 9
Set Calibration Factor Manually ................................................................................... 9
Plan Your Training ......................................................................................................10
Exercise Types ....................................................................................................... 10
Create New Exercises............................................................................................... 10
5. TRAINING..................................................................................................................12
Start Training.............................................................................................................12
Information on the Display .............................................................................................12
Symbols on the Display.................................................................................................13
Button Functions During Exercise.....................................................................................15
Take a Lap ............................................................................................................ 15
Lock a Zone........................................................................................................... 15
Zoom the Display ................................................................................................... 15
Illuminate the Display (Night mode on) ....................................................................... 15
View Settings Menu................................................................................................. 15
Pause Exercise....................................................................................................... 16
Determine Your OwnZone ..............................................................................................16
6. AFTER TRAINING .........................................................................................................17
Stop Recording ..........................................................................................................17
Analyze Exercise Results...............................................................................................17
Exercise Log .......................................................................................................... 17
Weekly Summary ................................................................................................... 22
Totals................................................................................................................... 23
Delete Files .......................................................................................................... 23
7. SETTINGS .................................................................................................................24
Feature Settings .........................................................................................................24
Stride Sensor* ....................................................................................................... 24
Altitude ................................................................................................................ 24
Recording Rate ...................................................................................................... 25
RR Data Function ................................................................................................... 25
Shoes................................................................................................................... 25
Speed View*.......................................................................................................... 26
Automatic Lap Recording*........................................................................................ 26
Heart Rate View ..................................................................................................... 26
Sport Zones .......................................................................................................... 26
User Settings.............................................................................................................26
General Settings ........................................................................................................27
Sound ................................................................................................................. 27
Keylock ............................................................................................................... 28
Units.................................................................................................................... 28
Polar RS800 User Manual 2

Language ............................................................................................................. 28
Sleep .................................................................................................................. 28
Watch Settings...........................................................................................................28
Reminder ............................................................................................................. 28
Event ................................................................................................................... 29
Alarm .................................................................................................................. 29
Time.................................................................................................................... 29
Date .................................................................................................................... 30
Personalize the Running Computer Display during Training .....................................................30
Shortcut Button (Quick Menu).........................................................................................30
8. TRAINING PROGRAM ....................................................................................................30
View Program ...........................................................................................................30
Perform Programmed Exercise ........................................................................................31
Start training ......................................................................................................... 31
Exercise with Phases ............................................................................................... 32
Views during the exercise ......................................................................................... 32
Functions During Exercise ........................................................................................ 32
Lap Menu ............................................................................................................. 33
9. TESTS......................................................................................................................33
Polar Fitness TestTM....................................................................................................33
Before the Test ...................................................................................................... 34
Performing the Test................................................................................................. 34
After the Test ........................................................................................................ 34
Polar OwnOptimizerTM .................................................................................................36
General ................................................................................................................ 36
Before the Test....................................................................................................... 36
Performing the Test................................................................................................. 36
After the Test ........................................................................................................ 37
10.USING A NEW ACCESSORY.............................................................................................38
Teaching ..................................................................................................................39
Teach a New Transmitter.......................................................................................... 39
Teach a New Stride Sensor ...................................................................................... 39
11.BACKGROUND INFORMATION ..........................................................................................39
Polar sport zones........................................................................................................39
OwnZone Training .......................................................................................................41
Maximum Heart Rate ...................................................................................................41
Heart Rate Value in a Sitting Position ...............................................................................42
Heart Rate Reserve .....................................................................................................42
Heart Rate Variability...................................................................................................42
Running Cadence and Stride Length .................................................................................43
R-R Recording............................................................................................................43
Polar Running Index.....................................................................................................44
Polar Article Library.....................................................................................................45
12.CUSTOMER SERVICE INFORMATION ..................................................................................45
Care and Maintenance..................................................................................................45
Caring of Your Product............................................................................................. 46
Service................................................................................................................. 46
Changing Batteries.................................................................................................. 46
Precautions...............................................................................................................46
Interference During Exercise .................................................................................... 46
Minimizing Risks When Exercising.............................................................................. 47
Technical Specifications...............................................................................................47
Frequently Asked Questions............................................................................................49
Limited International Polar Guarantee ...............................................................................51
Polar Disclaimer.........................................................................................................52
INDEX......................................................................................................................53
Polar RS800 User Manual 3

1. INTRODUCTION
Congratulations! You have purchased a complete training system to tailor-fit your training needs. This
user manual includes complete instructions on getting the most of your running computer.
2. RUNNING COMPUTER PARTS
1. Polar RS400/RS800 Running Computer: The running computer displays and records your heart
rate and other exercise data during exercise.
2. Polar WearLink® 31 transmitter (Polar RS400) or Polar WearLink® W.I.N.D. transmitter (Polar
RS800): The transmitter sends the heart rate signal to the running computer. The transmitter
consists of a connector and a strap.
3. Polar S1 foot podTM (Polar RS400): The sensor transmits the running speed/pace and distance
measurements to your running computer.
4. Polar s3 stride sensorTM W.I.N.D. (Polar RS800): The sensor transmits the running speed/pace
and distance measurements to your running computer. The sensor also measures your running
cadence and stride length.
5. CD-ROM: The CD includes Polar ProTrainer 5TM and a complete user manual to help you make the
most out of your running computer.
3. GETTING STARTED
Polar RS800 User Manual 4

Basic Settings
Before exercising with your running computer, customize the basic settings. Enter as accurate data as
possible to ensure correct performance feedback based on your personal metrics.
To adjust the data, use UP, DOWN and accept with OK. The values scroll faster if you press and hold
UP or DOWN.
1. To activate your running computer, press OK twice.
2. Welcome to Polar Running World! is displayed. Press OK.
3. Language: Select English,Deutsch,Español or Français.
4. Start with basic settings is displayed. Press OK.
5. Time: Select either 12h or 24h. With 12h, select AM or PM. Set the local time.
6. Date: Set today’s date, dd=day, mm=month, yy=year.
7. Units: Select metric (kg/cm/km) or imperial (lb/ft/mi) units.
8. Weight: Enter your weight. To change units, press and hold LIGHT.
9. Height: Enter your height. If you use imperial units, first set feet (ft) then inches (in).
10. Birthday: Enter your date of birth, dd=day, mm=month, yy=year.
11. Sex: Select Male or Female.
12. Settings OK? is displayed. Select Yes: Settings are accepted and saved. The running computer
displays time of day. Select No if settings are incorrect and need to be changed. Press STOP to
return to the data you want to change.
Polar RS800 User Manual 5

Menu Structure
4. PREPARE FOR TRAINING
Wear the Transmitter
Wear the transmitter to measure heart rate.
1. Moisten the electrode areas of the strap under running water and make sure that they are well
moistened.
2. Attach the connector to the strap. Position the connector's letter L to the word LEFT on the strap
and snap the fastener. Adjust the strap length to fit snugly and comfortably. Secure the strap
around your chest, just below the chest muscles, and snap the second fastener.
3. Check that the wet electrode areas are firmly against your skin and that the Polar logo of the
connector is in a central, upright position.
4. To detach the connector from the strap, apply pressure with your thumb and forefinger and turn
your hand as indicated in the picture.
The Polar WearLink transmitter can be used with specific apparel that has built-in soft textile electrodes.
Wet the electrode areas of the apparel. Clip the connector of the transmitter straight onto the apparel
without the strap so that connector’s Polar logo is in an upright position.
Polar RS800 User Manual 6

Position the Polar s3 Stride Sensor W.I.N.D.
Install Stride Sensor Battery
Before using the stride sensor* for the first time, insert the battery (included in the product package).
1. Open the battery cover by turning it counterclockwise to OPEN using the sensor fork or a coin (see
picture 1).
2. Place the battery inside the cover with the positive (+) side facing the cover (see picture 2). Make
sure the sealing ring is in the groove to ensure water resistance.
3. Place the cover with the battery inside it into the sensor.
4. Press the cover in place and close it by turning clockwise from OPEN to CLOSE using the sensor
fork or a coin.
The stride sensor can be positioned either on the shoelaces or in the sole cavity of a specific running
shoe.
Polar RS800 User Manual 7

Attach Stride Sensor on Shoelaces
1. Undo the flap and detach the fork.
2. Loosen your shoelaces and place the fork underneath them, on top of the tongue of the shoe.
Tighten the laces.
3. Fit the front part of the sensor onto the fork and press from the rear end. Fasten the flap.
4. Make sure the sensor does not move and is aligned with your foot. The more secure the sensor,
the more accurately speed and distance are measured.
Attach Stride Sensor in Sole Cavity
1. Undo the flap and detach the fork.
2. Lift the insole. Place the sensor with the Polar logo facing upwards and the rear end of the sensor
facing the shoe heel inside the sole cavity. Note that you can place the sensor in only one way,
without using too much force.
Optional calibration of the sensor can improve the accuracy of speed, pace and distance measurements.
For further information, see Calibrate the Stride Sensor.
*Optional s3 stride sensor W.I.N.D. required.
Calibrate the Stride Sensor
Optional calibration of the 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 dramatically changed (e.g.
if you have new running shoes). You can calibrate the sensor by running a known distance, or by
Polar RS800 User Manual 8

setting the calibration factor manually.
Calibrate Sensor by Running a Distance (on-the-fly calibration)
You can calibrate the sensor at any phase of your exercise with lap distance correction, provided you
are not exercising with distance-based targets. Just run a known distance, preferably more than 1000
meters.
Make sure the sensor function in the running computer is on:
Select Settings > Features > S sensor
In the time mode press OK twice, then start running.
You can calibrate the sensor during any lap of the run. When you are in a starting point of a known lap
distance, press OK and start running. When you have run the whole lap distance, calibrate by choosing
either alternative:
1. Stop running, stand still, and press and hold LIGHT to go to Settings. Or,
2. Stop running, stand still, and press STOP once. Select Settings.
Select Calibrate > Correct lap > Set true lap distance. Fix the displayed lap distance with the distance you
just run, and press OK.
Calibration complete and the factor are displayed. The sensor is now calibrated and ready for action.
Set Calibration Factor Manually
The calibration factor is calculated as a ratio of the actual distance to the uncalibrated distance.
Example: you run 1200m, the running computer shows a distance of 1180m, the calibration factor is
1.000. To calculate the new calibration factor as follows: 1.000*1200/1180 = 1.017. The measuring
range for the factor is 0.500-1.500.
There are four options for setting the calibration factor:
1. Before exercise.
Select Settings > Features > S sensor > Calibrate.
Set the Calibration factor and press OK. The sensor is now calibrated.
2. After starting heart rate measurement and before exercise recording.
In the time mode, select OK > Settings > S sensor > Calibrate.
Set the Calibration factor and press OK. The sensor is now calibrated, and you can start exercise
recording by pressing OK.
3. During exercise by pausing exercise recording.
Start exercising by pressing OK twice in the time display. Press STOP once and the exercise recording
is paused.
Select Settings > Calibrate > Set factor.
Set the Calibration factor and press OK. The sensor is now calibrated. Continue exercise recording by
pressing OK.
4. During exercise without pausing exercise recording.
Start exercising by pressing OK twice in the time display. Press and hold LIGHT to get to Settings.
Select Calibrate > Set factor.
Set the Calibration factor and press OK. The sensor is now calibrated. Continue running.
If message S sensor calibration failed is displayed the sensor has not been calibrated and you need to try
again.
Polar RS800 User Manual 9

*Optional s3 stride sensor W.I.N.D. required.
Plan Your Training
Exercise Types
You can utilize the installed ready-made exercises or create new ones on your running computer. You
can also create more versatile exercises and transfer them to your running computer by using Polar
ProTrainer 5 .
Select Settings > Exercise
The Exercise menu shows a list of exercises. Navigate through the options with UP or DOWN and view
the exercise by pressing OK.
•Free: Free exercise with no preset settings.
•Basic: Basic training with moderate intensity. Duration around 45 min.
•Interval: Basic interval training. Exercise starts with a 15-minute warm-up, followed by a 1km
interval and a 3-minute recovery period, repeated 5 times. The session ends with a 15-minute
cool-down.
•OwnZone: Basic OwnZone-based exercise with moderate intensity. Suggested duration 45 minutes.
The running computer is able to determine your individual aerobic (cardiovascular) heart rate zone
automatically. This is called OwnZone. For further information, see Determine Your OwnZone.
Additional background information can be found in OwnZone Training.
•Add new: Create and save your own basic exercise. You can store a total of 10 exercises + 1 Free
exercise in your running computer.
After selecting the exercise, the following options are displayed. Select the desired option and press
OK.
•Select the exercise as a default exercise. The next time you train, your running computer will offer
this exercise as a default.
•View the exercise settings. Scroll UP or DOWN to view:
1. Basic exercise with 1-3 exercise zones: target heart rate or speed/pace* limits for each zone,
timer/distance* for the zone, or
2. Exercise created with the software: name, description, target exercise time. (Press and hold LIGHT
to view the exercise phases and chosen sport profile.)
•Edit Basic or OwnZone exercise to fit your needs. You can also edit exercise created with the running
computer. For further information, see Create New Exercises. If you have created exercise with the
software that includes phases, you cannot edit them with the running computer.
•Rename Basic,Interval or other exercise created with the running computer.
•Default - Return to default settings of Basic,Interval or OwnZone exercise.
•Delete exercise you have created using the running computer or the software.
Create New Exercises
Create a New Exercise with Zones
Create your own exercises with the running computer. You can create more diversified exercises by
using Polar ProTrainer 5. For further information, see software help.
Select Settings > Exercises > Add new
Polar RS800 User Manual 10

1. Set the Number of zones for the exercise (0-3) and press OK. For 0 zones, go to section Create a
new exercise without zones.
2. Choose Zone type:
A. heart rate zones
B. speed/pace* zones
Press OK. Continue according to your choice.
A. 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.
Polar sport zones are heart rate intensity areas expressed as percentages of your maximum heart rate.
Five different sport zones are set in the running computer as a default: very light (50-59% HRmax),
light (60-69% HRmax), moderate (70-79% HRmax), hard (80-89% HRmax), and maximum (90-99%
HRmax). Default HRmax value is usually age-based, but if you know your aerobic and anaerobic
thresholds, have had your predicted maximum heart rate (HRmax-p) measured in a Polar Fitness
TestTM, tested your maximum heart rate yourself or in a lab, then you can define sport zones to better
suit your training needs.
•Manual: Set the high and low zone limits as bpm or HR% / HRR% and press OK.
Continue to step 3.
B. If you selected speed/pace* zones, set the high and low zone limits. Press OK.
Continue to step 3.
3. Set Zone guide to change zone after a specified time or distance*. During your workout, the running
computer will alert you when changing zones.
•Timers: Set timer for the zone (minutes and seconds) and press OK. Or
•Distances*: Set distance for the zone and press OK. Or
•Off: Set timers and distances* off and press OK.
Once you have defined the first zone, Zone 1 OK is displayed. For more than 1 exercise zone, repeat
steps 2 and 3 until all zones are defined.
When the exercise is ready, New exercise added is displayed. The new exercise (NewExe) is stored in the
Exercises menu, where you can select it during your next workout. Rename the exercise by selecting
Rename from the list.
Create a New Exercise without Zones
If you create a new exercise without zones, you can use timers or distances* to guide your training.
Select Settings > Exercises > Add new.
1. Number of zones: Set the number of zones to 0.
2. Guide type: Choose to sound a timer during workout (reminding you to drink, for example), or set a
distance* (for following lap times without recording them).
Timers
•Number of timers: Choose the number of timers (1-3) for the session. Press OK.
•Timer 1: Define minutes and seconds for the timer and press OK. Or
Distances*
•Number of distances: Choose the number of distances (1-3) for the session. Press OK.
•Distance 1: Enter the distance(s) and press OK.
Repeat step 2 until you have defined timers or distances*. When the exercise is ready, New exercise
added is displayed. The new exercise (NewExe) is stored in the Exercises menu, where you can select it
during your next workout. Rename the exercise by selecting Rename from the list.
*Optional s3 stride sensor W.I.N.D. required.
Polar RS800 User Manual 11

5. TRAINING
Start Training
Wear the transmitter and stride sensor* as instructed. Make sure that you have activated the stride
sensor in your running computer (Settings > Features > S sensor).
1. Start heart rate measurement by pressing OK.
2. Within 15 seconds, your heart rate appears on the display. Stand still and wait until the running
computer finds the stride sensor signal (runner symbol stops flashing). To quick-change exercise
type, press and hold UP. To quick-change shoes, press and hold DOWN.
3. Start exercising by pressing OK.
Alternatively, select Settings to change or view different settings before exercise. For further information
on all the settings available, see 7. Settings.
The Settings menu lists the following options:
•Exercise: Select an exercise type or view exercise settings.
Exercise: Select Free,Basic,Interval,orOwnZone. (If you have created new exercises, these will be listed,
as well.)
Select: Set a default exercise to be performed at once, or
View: View exercise settings.
•Altitude: Switch the altitude on or off, or calibrate altitude.
•Rec.rate: Set the recording rate.
•RR data: Switch the RR recording on or off.
•TZ Alarm: Switch target zone alarm sounds on or off.
•HR view: Choose to view heart rate in beats per minute (bpm), as a percentage of maximum heart
rate (HR%), or as a percentage of heart rate reserve (HRR%).
•Shoes: Select the shoes to keep track of usage.
•Speed view: Choose to view speed* in kilometers or miles per hour (km/h or mph), or in minutes per
kilometer or mile (min/km or min/mi).
•S sensor: Switch the stride sensor* function on or off.
•A.Lap: Switch the automatic lap function on or off.
•Display: Modify the display (for further information, see Personalize the Running Computer Display
during Training).
If the following message is displayed: (Exercise name) requires S sensor. Turn S sensor on?, your exercise
requires a stride sensor to display speed/pace and distance* data (e.g. you have defined speed/pace*
zones for the exercise). Select Yes to turn the sensor function on, and make sure you wear the sensor as
instructed. If Exercise displays updated is displayed, speed/pace and distance* data will be shown during
exercise.
*Optional s3 stride sensor W.I.N.D. required.
Information on the Display
When exercising, the information that appears on the display will depend on your settings. Scroll the
displays UP or DOWN. The name of the display, indicating the info shown on the lower row, appears
for a few seconds.
Default displays while exercising:
Polar RS800 User Manual 12

Heart rate view
Speed/pace* / Calories
Stopwatch
Heart rate
Stopwatch view
Calories
Speed/pace* / Time
Stopwatch
Lap time view
Zone pointer
Heart rate
Lap time
Speed/pace* view
Cadence*
Distance*
Speed/pace*
Distance* view
Countdown timer
Zone pointer
Distance* / Lap time
Altitude view
Heart rate
Ascent
Altitude
Exercise created with Polar ProTrainer 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. You cannot modify this
display using the running computer.
For further information on personalizing any view, see Personalize the Running Computer Display
during Training.
*Optional s3 stride sensor W.I.N.D. required.
Symbols on the Display
Text on the display Symbol Explanation
Time of day Time of day
Countd. time or Countd. distance Countdown timer or distance
Polar RS800 User Manual 13

Text on the display Symbol Explanation
Lap time Lap number and lap time
Lap distance* Lap number and lap distance
Stopwatch Total duration of the exercise so
far
Heart rate Current heart rate
Calories Expended calories
Distance* Distance run so far
Speed/pace* Current speed/pace
Zone pointer (heart rate) Target zone indicator with a heart
symbol that moves left and right
inside the zone limits. If the
heart symbol is not visible and/or
an alarm sounds, your heart rate
is outside the target zone.
Zone pointer (speed/pace) Target zone indicator with a
symbol that moves left or right
according to your speed/pace. If
the symbol is not visible and/or
an alarm sounds, your
speed/pace is outside the target
zone.
Zone pointer (Polar sport zones) Target 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.
Target zone A graph showing your actual
heart rate compared to the set
heart rate zones.
RR variation Beat to beat variation in heart
beat intervals, i.e. the variation
in times between successive
heart beats.
Ascent Ascended meters/feet
Altitude Current altitude
Cadence* Running cadence (pair of steps
per minute)
*Optional s3 stride sensor W.I.N.D. required.
Polar RS800 User Manual 14

Button Functions During Exercise
Take a Lap
Press OK to record a lap. The display will show:
Lap number
Average heart rate of the lap
Lap time
If the stride 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 the current sport zone. This
way, if you haven’t had time to define preset target zones prior to exercise, you can set a target zone
on the go during a session.
To lock/unlock the zone, press and hold OK.
During programmed exercises: Press and hold OK and select Lock zone/Unlock zone from the Lap menu.
If, for example, you are running with a heart rate of 130 bpm which is 75% of your maximum heart
rate, and matches sport zone 3, you can press and hold OK to lock your heart rate into this zone. Sport
zone3 Locked 70%-79% is displayed. An alarm sounds if you are below or above the sport zone (if the
target zone alarm function is on). Unlock the sport zone by pressing and holding OK again: Sport zone3
Unlocked is displayed.
Using the software, you can also base ZoneLock on your speed/pace*. For further information, see
software help.
Zoom the Display
Press and hold UP to zoom into the upper row, and DOWN to zoom into the middle row. Return to the
normal display by pressing and holding the buttons again.
Illuminate the Display (Night mode on)
To illuminate your display, press LIGHT during the exercise. Night mode is turned on, and the display
illuminates automatically when any button is pressed or exercise phase is changed.
View Settings Menu
Press and hold LIGHT > Settings
The Settings menu is displayed when pressing and holding LIGHT. In the settings menu you can change
certain settings without pausing the exercise recording. The contents of this menu vary according to
the exercise type. For further information, see 7. Settings.
•Prev. phase: View summary information of the previous phase or repetition (displayed when an
exercise with phases is created in the software).
•Keylock: Lock/unlock buttons to prevent accidental button presses.
•TZ Alarm: Turn target zone alarm sound on/off.
•Change zone: Switch target zones (displayed when you have defined multiple target zones, except
when an exercise with phases is created with the software).
•HR view: Select how to view your heart rate.
Polar RS800 User Manual 15

•Calibrate: Calibrate stride sensor* (not displayed if stride sensor* is off).
•Seek sensor: Searches for WearLink and stride sensor* data, if the signal disappears during exercise
due to interference.
•A.Lap*: Activate/deactivate automatic lap.
Once you have changed the settings, the running computer will return to exercise mode.
Pause Exercise
Pause exercise recording by pressing STOP.
In pause mode you can:
•Continue: Continue exercise recording.
•Exit: Stop exercise recording (or press STOP).
•Summary: View a summary of the exercise so far. The following summary information is displayed:
calories, distance*, exercise time, maximum heart rate, minimum heart rate, average heart rate,
maximum speed/pace*, average speed/pace*, ascent and altitude.
•Settings: You can change the same settings in pause mode as during exercise except display
personalization which can only be done in pause mode with the running computer.
•Reset: Delete recorded exercise information. Confirm with OK and press OK again to restart
recording.
•Free mode: Change your exercise profile to free exercise type. This does not delete the exercise you
have performed, but will continue the exercise without settings. If you switch to Free mode, you
can restart the original exercise by pausing the exercise again, and choosing Restart P1.
*Optional s3 stride sensor W.I.N.D. required.
Determine Your OwnZone
For background information on Polar OwnZone®, see OwnZone Training.
Find your OwnZone in 1-5 minutes during a warm-up period by walking and jogging. You should start
exercising gently at a light intensity and gradually increase intensity to raise your heart rate.
Redefine your OwnZone:
• When changing exercise environment or exercise mode.
• When taking up exercise after more than a week’s break.
• If you are not 100 percent sure of your physical or mental state – for example, if you are not
recovered from previous training, not feeling well, or are stressed.
• After changing user settings.
Before you start to determine your OwnZone, make sure that:
• Your user settings are correct.
• You select the OwnZone exercise. Every time you start the OwnZone exercise, the running computer
will automatically determine your OwnZone.
1. Wear the transmitter and stride sensor* as instructed. Start measurement by pressing OK twice.
2. When your exercise starts, OZ is displayed and OwnZone determination begins.
Determination of your OwnZone happens in five stages. After each stage, you will hear a beep (if the
sound settings are on) indicating the end of the stage.
OZ > Walk at a slow pace for 1 min. Keep your heart rate below 100 bpm / 50% HRmax during this first
stage.
OZ >> Walk at a normal pace for 1 min. Slowly increase your heart rate by 10-20 bpm / 5% HRmax.
OZ >>> Walk at a brisk pace for 1 min. Increase your heart rate by 10-20 bpm / 5% HRmax.
OZ >>>> Jog at a slow pace for 1 min. Increase your heart rate by 10-20 bpm / 5% HRmax.
OZ >>>>> Jog at a brisk pace or run for 1 min. Increase your heart rate by approximately 10 bpm/ 5 %
HRmax.
3. At some point during the session, you will hear two consecutive beeps. This means your OwnZone
Polar RS800 User Manual 16

has been determined.
4. If determination was successful, OwnZone Updated and the zone are displayed. The zone is
displayed in beats per minute (bpm), as a percentage of maximum heart rate (HR%) or as a
percentage of your heart rate reserve (HRR%) depending on your settings.
5. If OwnZone determination was not successful, your previously determined OwnZone will be used
and OwnZone Limits is displayed. If OwnZone has not previously been recorded, age-based limits are
automatically applied.
You can now continue with your exercise. Try to keep inside the given heart rate zone to maximize
exercise benefits.
Alternatively, to skip OwnZone determination and use the previously determined OwnZone, press OK at
any phase of the process.
The elapsed time used for OwnZone determination is included in your exercise recording time.
*Optional s3 stride sensor W.I.N.D. required.
6. AFTER TRAINING
Stop Recording
Pause exercise recording by pressing STOP. To stop recording completely, press STOP again.
Care for your transmitter after exercise. Detach the connector from the strap after use. Keep the
transmitter dry and clean. For complete care and maintenance instructions, see Care and
Maintenance.
Analyze Exercise Results
To view basic data on your performance, see File on your running computer. For deeper analysis,
transfer the data to Polar ProTrainer 5. The software offers you different options to analyze data with.
The running computer and software are connected via IrDA. First, open the software. Then, select
Connect from your running computer and place the wrist unit in front of the infrared window on the
computer. For complete instructions on transferring data, see software help.
Select File for the following options:
•Exercise log lists a maximum of 99 exercise files.
•Weekly includes summaries of the past 16 weeks.
•Totals shows cumulative exercise information.
• In the Delete menu, you can delete exercise files.
Exercise Log
Select File > Exercise log
You can view detailed information on your exercise sessions in the Exercise log. The following info will
appear:
• Exercise name.
• A graphic bar representing an exercise session. The height of the bar indicates exercise duration.
This shows the variation of your sessions in graphical format.
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• Date when you performed the exercise.
The information that can be viewed (a-d below) depends on the exercise type and settings (e.g. if your
exercise does not include phases, phase information will not be seen).
Scroll the exercise bars with UP or DOWN and press OK to view:
a. Basic
Select File > Exercise log > Basic
b. Sport zones
Select File > Exercise log > Sport zones
c. Phases
Select File > Exercise log > Phases
d. Laps
Select File > Exercise log > Laps
a. Basic
Select File > Exercise log > Basic
Name of exercise
Starting time
Distance*
Duration
Press OK and scroll with UP or DOWN to view:
Heart rate 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
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Time in, above, and below zone 1/2/3 (phase name displayed in programmed
exercise).
Time above zone
Time below zone
Time in zone
Speed/pace*
Maximum speed/pace
Average speed/pace
Distance*
Press and hold LIGHT to switch speed/pace.
Calories expended during exercise.
Energy expenditure indicates overall exertion during exercise.
Running Index
To get a Running Index value, there are requirements your exercise has to
fulfil. For further information, see Polar Running Index.
Altitude
Maximum altitude
Minimum altitude
Average altitude
Ascent
Ascended meters/feet
Cadence* displayed in pair of steps per minute
Maximum cadence
Average cadence
Stride length*
Average stride length
Press STOP to return to the basic information view.
Additional Basic Information
Select File > Exercise log > Basic
To add your own exercise information or delete the exercise from File, press and hold LIGHT in basic
information view.
•Rank: Give a grade to your exercise.
•Feeling: Evaluate your subjective feeling during the exercise.
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•Temperat.: Set the temperature with UP or DOWN.
•Distance: If you accidentally set the wrong shoes for your exercise, and distance data has therefore
been assigned to the wrong shoes, you can enter the correct shoes and recorded distance here.
Select the shoes you were using during exercise, then enter the distance. The distance is updated
for the selected shoes, and in total and weekly distance logs. You can also enter the distance here,
if you were exercising without a stride sensor. Select Other to record distance that you do not want
to assign to shoes 1 or 2.
b. Sport Zones
Select File > Exercise 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 format.
Press STOP to return to the Sport zones information view.
c. Phases
Select File > Exercise log > Phases
The Phases menu is displayed only if the exercise is created with the software, and includes phases.
In the Sport zones information view, press DOWN to view Phases information. You can view each phase
separately.
Scroll data of an individual phase by pressing OK. Compare phases by pressing UP or DOWN.
Time
Phase name
Split time
Duration of current phase
Heart rate in beats per minute (bpm), alternating with a percentage of
maximum heart rate (%) or as a percentage of heart rate reserve.
Maximum heart rate
Average heart rate
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