Polar Electro S410 User manual

179211.GBR.B-S410.fh8 19.12.2000 15:04 Page 1
GBR
USER’S MANUAL
S410™
HEART RATE MONITOR
HEART RATE MONITOR
Quick Guide
179211 GBR B
• OwnIndex™ to reliably predict your VO2max
• OwnCal™ the most accurate calorie
consumption calculation
• OwnCode™ locks out possible interference
from other heart rate monitors
• IntervalTrainer™ for effective training
management
• Computer communication via audible
SonicLink™ and Uplink™ How to start measuring your heart rate (BasicUse)
1. Place the transmitter around your chest and wet its electrodes. Wear the wrist
receiver on your wrist.
2. Press and hold the OK button to start the measurement. The stopwatch and
the exercise recording start. Your heart rate will appear in max.
15 seconds.
How to stop measuring your heart rate
1. Press the stop button. The stopwatch and other calculations stop. Heart rate
measurement continues but exercise data is not recorded into a file anymore.
2. Press the stop button again. The receiver returns to the Time of day display.
Down
• move backward
• reduce the
selected value
Up
• move onward
• increase the
selected value
OK
• start measuring the heart rate
• lock in your selection
Stop
• exit the
displayed mode
• return to the
Time of day display
Signal/Light

The Polar S410 offers you various possibilities on customising exercise sessions
to fit your personal needs.
For example, use the Interval Trainer function to guide you through a complete
interval training session. Or, you can choose the functions that suit you best:
OwnCal calorie calculation, timers, recovery calculation, etc. After training, you
can review your exercise file and transfer it to your computer for analysis with
PC Coach Light™ software. Monitor your fitness level, and any long-term
changes in it, by performing the quick and easy Polar Fitness Test™.
Please read this manual carefully to familiarise yourself with the Polar S410.
Here is where you can find the information you need to use and maintain your
equipment. The function road map on the front cover is a quick guide to the
versatile features of the Polar S410; please tear it off.
Please refer to the glossary for special terms, display symbols and text
explanations. The alphabetical index will help you quickly find answers to
any questions that you might encounter while using your Polar S410.
Thank you for choosing Polar!
S410 manual/GBR B.pm6 19.12.2000, 15:141

CONTENTS
A. Getting going ....................... 5
Heart rate monitor parts ......................... 5
Buttons and their functions .................... 6
Easy start ................................................... 8
How to prepare the wrist receiver ..... 8
How to put the transmitter on .......... 9
How to start measuring
your heart rate ..................................... 9
How to stop
measuring your heart rate ............... 10
After exercising .................................. 10
Modes and their functions .................... 11
B. How to enter settings ........ 16
User information settings ..................... 18
Exercise settings ..................................... 21
Setting exercise sets .......................... 22
Setting timers ................................ 24
Setting heart rate limits ............... 24
Turning heart rate limits on/off ... 24
Setting interval type ..................... 25
Setting number of intervals ......... 26
Setting recovery calculation ......... 26
Naming exercise sets ......................... 27
Turning functions on/off ....................... 28
OwnCal calorie counter on/off ......... 28
Fitness test on/off .............................. 29
Predicted maximum heart rate on/off 29
Monitor settings .................................... 30
Turning activity/button
sound on/off ....................................... 30
Selecting measuring units ................ 30
Turning Help on/off ........................... 31
Watch settings ...................................... 32
Setting alarm ..................................... 32
Setting time of day ............................ 33
Setting date ........................................ 33
Setting tips ............................................. 34
Swap time 1 or time 2 ....................... 34
Shortcut to watch settings ............... 34
Swap measuring units ....................... 34
Swap user date and ID ...................... 34
C. Exercise ................................ 35
Heart rate Measure mode ..................... 35
Exercise recording mode ....................... 37
Illuminating the display .................... 38
Turning heart rate
zone alarm on/off .............................. 38
Swapping the heart rate limits ........ 38
Storing lap and split time ................. 39
Pausing the exercise .......................... 39
Swapping the displayed
exercise information ......................... 40
Resetting the stopwatch to zero ..... 41
Starting an exercise set ......................... 42
Exercising with Interval Training Set ... 42
Warm-up phase .................................. 43
Interval phase .................................... 44
Cool-down phase ............................... 46
Interrupting an interval
training exercise ................................ 47
Exercising with BasicSet ........................ 47
Starting the timers ............................ 47
Starting recovery calculation ............ 48
Stopping the exercise ............................ 48
Tips during exercise ............................... 49
Checking the heart rate limits ......... 49
Swapping the exercise type .............. 49
Restarting the interval or
recovery calculation .......................... 49
Interrupting an interval or
recovery calculation .......................... 49
Interrupting a phase of an
interval training exercise .................. 49
D. How to recall
training information .......... 50
Exercise time ........................................... 53
Recovery information of BasicSet ........ 53
Heart rate limits ..................................... 53
Exercise time within, above and below
the heart rate zones .............................. 54
Calorie expenditure ............................... 54
Cumulative calorie count ...................... 54
Cumulative exercise time count ........... 54
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A 5
Heart rate monitor
parts and their
functions
The Polar T61™
transmitter detects your
heart rate and transmits
it to the wrist receiver.
The elastic strap holds
the transmitter
comfortably, yet firmly,
in the correct position.
The Polar S410 wrist
receiver displays your
heart rate and other data
during exercise. Enter
your personal settings
into the receiver and
analyse the exercise files
after you’re done.
Interval Training information ............... 55
Warm-up phase .................................. 55
Interval phase .................................... 55
Cool-down phase ............................... 56
Lap information ..................................... 57
Resetting cumulative counts to zero ... 58
E. Connection to computer .... 59
Downloading training data
to computer ............................................ 59
Uploading settings from computer ...... 61
F. Polar Fitness Test ................. 63
OwnIndex ............................................... 63
Predicted maximum heart rate ............. 65
Fitness test settings ................................ 66
Carrying out the test ............................. 66
Update OwnIndex and HRmax-p ............. 68
Fitness classes ......................................... 69
G. Care and maintenance ........ 71
H. Precautions ........................... 73
I. Frequently asked questions 77
J. Technical specifications ....... 81
K. Limited Polar Warranty ....... 84
L. Disclaimer ............................. 85
M. Polar glossary ..................... 86
Display symbols ....................................... 88
Display texts ............................................ 89
Index ......................................................... 92
A. GETTING GOING
A 5
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A 6 A 7
STOP
SIGNAL/
LIGHT
RESET
OK
Signal/ Light Turns the beep on or off.
Turns the backlight on.
Reset Resets the heart rate monitor.
Stop Return -Stops measuring the heart rate.
Exits the displayed mode and returns to
the previous mode level.
Returns to the Time of day display
from any mode by pressing and
holding the stop button.
OK Accept - Starts measuring the heart rate (start).
Enters the displayed mode shown on
the lower level (start). Locks in your
selection (ok). Records lap information
(lap). The Help text (start, ok or lap)
that appears on the display above the
button indicates its use.
Useful tips
Buttons and their functions
• Briefly pressing a button (approximately 1 second) will do different
things than pressing and holding the button for a longer period of
time (approximately 2 to 5 seconds). If your press the button for a
longer period of time, you can use shortcuts.
• The buttons are slightly stiffer than those of an ordinary watch to
prevent them from being pressed accidentally.
• You can always return to the Time of day display from the Options
setting or File recalling loops by pressing and holding the stop button.
• See the glossary for display symbols and text interpretation.
Up Moves to the following
mode. Increases the
selected value.
Down Returns to the previous
mode. Decreases the
selected value.
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A 8 A 9
How to put the transmitter on
1. Attach the transmitter to the elastic strap.
2. Adjust the strap length to fit snugly and
comfortably. Secure the strap around your
chest, just below the chest muscles, and
buckle it.
3. Lift the transmitter off your chest and
moisten the grooved electrode areas
on the back.
4. Check that the wet electrode areas are firmly
against your skin and the Polar logo is in a
central, upright position.
How to start measuring your heart rate
1. Begin with the display that shows
the time of day.
2. Keep the wrist receiver within
1 metre/ 3 feet of your transmitter.
3. Check that you are not near other people
that have heart rate monitors, high voltage
power lines, televisions, mobile phones or
other sources of electromagnetic disturbance.
How to prepare the wrist receiver
1. Since the display is blank when the receiver leaves the
factory, you have to activate the wrist receiver by pressing
the OK button twice, after which the Time of day display
appears. This is a one-off procedure; once you have turned
on your receiver you can not turn it off anymore.
2. You may start measuring your heart rate right away
using the default settings. However, the following
settings are ones that it would be useful to change as
soon as possible: Time of day (see section Setting the
watch) and personal user settings (see section User
information settings).
3. Polar S410 has various functions that you can use
according to your personal training needs. For more
information, see section Modes and their functions. You
can either manually enter the settings by pressing the
receiver buttons or you can define your settings using PC
Coach Light software, after which the data should be
transferred from your computer to the wrist receiver.
4. Wear the wrist receiver as you would wear an ordinary
watch. If you go biking, we recommend attaching the
wrist receiver to a Polar Bike Mount™.
Easy start
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A 10 A 11
Modes and their functions
4. Press the OK button to start measuring your heart rate. A heart symbol
will start flashing and your heart rate (beats per minute) will appear in
a maximum of 15 seconds.
5. Press OK again. The stopwatch starts running and you can start
exercising. The exercise data will only be stored in a file if you have
turned the stopwatch on.
How to stop measuring your heart rate
1. Press the stop button. The stopwatch and other calculations stop.
The heart rate measuring continues, although exercise data is no longer
recorded.
2. Press the stop button again. The heart rate measuring stops.
The receiver shows the Time of day display again.
After exercising
1. Carefully wash the transmitter with a mild soap and water solution.
2. Rinse it with pure water.
3. Dry the transmitter carefully with a soft towel.
4. Store the transmitter in a clean and dry place. Dirt impairs the elasticity
and functioning of the transmitter. Sweat and moisture can keep the
electrodes wet and the transmitter activated, which shortens battery life.
Your Polar S410 has six main modes: Time of day, Exercise, File, Options,
Fitness test and Connection.
1. TIME OF DAY
You can use your Polar heart rate monitor as an ordinary watch with date,
weekday indicator and alarm function. You can also change between two
different countries’ time zones.
2. EXERCISE
In the Exercise mode, you measure your heart rate and exercise
information is recorded in the File mode. You can preset up to five
exercise sets for your personal needs. When you start exercising, just
select one of the saved sets. Or, you can select BasicUse (heart rate
measurement without heart rate limits, timers or other exercise
guiding functions).
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A 12 A 13
3. FILE
Your receiver stores the latest exercise information in one complete file:
• the start date and time of the exercise
• total exercise time
• the average and maximum heart rate readings for the exercise session
• the recovery value (only BasicSet)
• your heart rate limits used during the exercise
• your time spent in, above and below your target zones during exercise
• OwnCal calorie expenditure
• your cumulative calorie expenditure
• your cumulative exercise time
• your interval training information: warm-up, interval and cool-down phases
• your lap information: best lap time; lap and split times; and current,
average and maximum heart rate for each lap
In addition to a complete file, your five previous exercise sessions will be
saved in five summary files. These record:
• the start date and time of the exercise
• total exercising time
• the average and maximum heart rate readings for the exercise session
A. During BasicUse, you can save 99 split and lap times with current,
maximum and average heart rates for each lap. You can configure the
display to show information on the following:
• your current heart rate, average heart rate or a reading of your
maximum heart rate in percentages
• the current exercise time (stopwatch)
• time of day
• current lap and split time as well as the lap number
• calorie count for your exercise session
B. Freely programmable BasicSet will automatically guide you
through your exercise session with the help of the following functions:
• three adjustable target heart rate limits
• three adjustable, alternating timers
• timer-based or heart-rate-based recovery calculation
C. Freely programmable Interval Trainer will automatically guide
you through your interval training session with the help of the
following, preset exercise phases:
• warm-up with a target heart rate zone and a countdown timer
• up to 30 intervals with a target heart rate zone. After each
interval you have a recovery calculation option.
• cool-down with a target zone and a countdown timer
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A 14 A 15
4. OPTIONS
In the Options mode, you can enter the following settings:
Exercise settings: you can select BasicUse with no settings or 5 freely
programmable BasicSets or Interval Training Sets
Turning the functions on/off: OwnCal calorie counter, fitness test,
predicted maximum heart rate
User-specific information: weight, height, date of birth, gender,
activity level, maximum heart rate and maximal oxygen uptake
Monitor settings: activity/button sound on/off, measurement units,
Help on/off
Watch settings: alarm, time of day and date
5. FITNESS TEST
In this mode you can:
• perform the Polar Fitness Test
• recall your latest test results; OwnIndex and HRmax-p values
• update your user information to reflect your most recent OwnIndex and
HRmax-p values
6. CONNECTION
In this mode you can:
• upload your receiver settings from your computer with PC Coach Light
version 3.0 or later
• download recorded exercise information to your computer for detailed
analysis with PC Coach Light version 3.0 or later
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B 17B 16
Time Of Day File Options Fit. Test Connect
Exercise Set Function Set User Set Monitor Set Watch Set
B. HOW TO ENTER SETTINGS
This section describes how to manually enter
settings by pressing the receiver buttons. However,
Polar S410 offers you another way as well: prepare
your settings with PC Coach Light software and
upload them to your receiver from your computer.
See chapter Uploading settings from computer.
1. In the Time of day display, scroll up or down until OPTIONS is displayed.
2. Press OK to enter the Options mode. EXERCISE SET is displayed.
3. Scroll up or down until the desired setting mode is displayed.
4. Press OK to start the settings.
• Move forward and backward by using the up or down buttons.
• Press OK to start adjusting the value.
• Scroll up or down to adjust the value.
• Press OK to lock in your selection.
• Move backward to the previous setting level by pressing the stop button.
• To return to the Time of day display, wherever you are in the Options
settings: Press and hold the stop button.
• The digits run faster if you press and hold the up or down button as you
adjust the value. Release the button when approaching the desired value.
• On the display each function is presented by an abbreviated text.
A flashing block on the display indicates how far you are in the
setting mode.
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B 19B 18
User information settings
In the User Set loop you can move forward only by pressing OK.
Units 2: setting order
is month - day - year.
Measuring units depend on your choice in Options/ Monitor Set/ Unit 1 or Unit 2.
Units 1 Units 2
Weight kg lbs
Height cm ft/ inch
Date of Birth setting order day - month - year month - day - year
1. In the Time of day display scroll up or down until OPTIONS is displayed.
2. Press OK to enter the Options mode. EXERCISE SET is displayed.
3. Scroll up or down until USER SET is displayed.
4. Press OK to start the user information settings.
Weight (kg or lbs)
5. Scroll up or down to adjust your weight. Press OK.
Height (cm or ft/ inch)
6. Scroll up or down to adjust your height. Press OK.
Date of birth (Birthday)
7. Scroll up or down to adjust your day of birth.
Press OK.
8. Month appears. Scroll up or down to select
your month of birth. Press OK.
9. Year appears. Scroll up or down to adjust the year of birth. Press OK.
Sex
10. Scroll up or down to select your gender. Press OK.
Activity level (Activity)
11. Scroll up or down to select your activity level for Polar Fitness Test.
Press OK.
Assess your long-term physical activity level. Do not change your activity
level description if your regular exercise habits have changed during the
last six months.
Low You do not participate regularly in programmed recreational sport or
heavy physical activity. E.g. you walk only for pleasure or occasionally
exercise sufficiently to cause heavy breathing or perspiration.
Middle You participate regularly in recreational sports. E.g. you run 5-10 km
per week or spend 1/2–2 hours per week in comparable physical
activity or, your work requires modest physical activity.
High You participate regularly, at least 3 times a week, in heavy physical
exercise. E.g. you run 10-20 km per week or spend 2-3 hours per
week in comparable physical activity.
Options
User Set
kg/ lbs cm/ feet inch Birthday Sex Activity HR
max
VO
2max
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B 21B 20
When you start setting your exercise preferences your first choice is to select
whether you want to set your personal exercise set or to exercise with
BasicUse option. If you select to start setting the exercise sets, your second
choice is whether you want to select BasicSet or an Interval Training Set.
Selecting exercise type
Exercise settings
Top You participate regularly in heavy physical exercise at least 5 times a week.
E.g. you exercise to improve performance for competitive purposes.
Maximum heart rate value (HRmax)
12. Your age-predicted maximum heart rate value is displayed as a default
setting when you set this value for the first time. If you know your
exact clinically tested maximum heart rate value, set the value by
scrolling up or down.
13. Press OK.
If you do not know this value, update it in the Fitness Test mode after
having carried out the Polar Fitness Test.
Maximal oxygen uptake value (VO2max)
14. The wrist receiver suggests value 35 for females and value 45 for males
as a default setting when you set this value for the first time. If you
know your exact clinically tested maximal oxygen uptake value,
set the value by scrolling up or down.
15. Press OK. USER SET appears.
If you do not know this value, update it in the Fitness Test mode after
having carried out the Polar Fitness Test.
To continue your settings, press the stop button or to return to the Time of
day display, press and hold the stop button.
BasicUse (E0)
BasicUse is a simple mode for exercising.
You do not have to do any settings
before exercising with this Exercise
mode. While exercising, you can see
the following optional values on the
display:
• current heart rate or average heart
rate of the exercise
• stopwatch
• time of day
• split- and lap times
Additionally, you can follow calories of
your exercise session and percentage
of your maximum heart rate, if you
have set all the user information and
turned the functions on.
Exercise set (E1-E5)
During exercising with this mode you
can see the same optional values as
in the BasicUse mode. Additionally,
the exercise set will guide you
through an exercise according to the
settings you have made. You can also
name the exercise sets e.g. after an
exercise type.
You can set following exercise
guiding functions:
• 3 heart rate limits
• 3 countdown timers
• interval function
• recovery calculation
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B 23B 22
Setting exercise sets
Preset exercise sets ready for five exercise sets; when you start exercising,
just select one of the sets.
1. In the Time of day display
scroll up or down until
OPTIONS is displayed.
2. Press OK to enter the
Options mode. EXERCISE
SET is displayed.
3. Press OK to start the exercise settings. BasicUse E0 or exercise set E1-E5
is displayed.
4. Scroll up or down until the desired exercise type is displayed. Press OK.
If you chose BasicUse (E0): to return to the Time of day display, press
and hold the stop button and skip the rest of the exercise settings.
If you chose exercise set (E1-E5) Interval On/OFF is displayed.
5. Scroll up or down to turn the interval function on or off. Press OK.
Timer 1 is displayed.
Interval Training Set
If you choose interval on, you can
set 3 different exercise phases for
each exercise set in following order:
Warm-up phase
• countdown timer 1 On/OFF
• heart rate limits 1 On/OFF
Interval phase
• interval calculation type: manual,
timer or heart-rate-based interval
• number of repeated interval phases
• heart rate limits 2 On/OFF
• timer or heart-rate-based
recovery calculation On/OFF
Cool-down phase
• countdown timer 3 On/OFF
• heart rate limits 3 On/OFF
If you set the countdown timers of
the phase off, you have to manually
stop the phase.
BasicSet
If you choose interval off, you can
set the following functions to your
exercise:
• timer 1 On/OFF
• timer 2 On/OFF
• timer 3 On/OFF
• heart rate limits 1 On/OFF
• heart rate limits 2 On/OFF
• heart rate limits 3 On/OFF
• recovery calculation On/OFF
You should select the timers on
sequentially. E.g. you cannot set
timer 3 on if timer 1 is off.
Options
Exercise Set
E0 E1 E2 E3 E4 E5
Exercise Set 1 - 5
Interval On Interval OFF (BasicSet) Recovery Hr
Timer 1 Timer 2 Timer 3 Limits 1 Limits 2 Limits 3 Recovery Timer
Timer 1 Limits 1 Interval Repeat Limits 2 Recovery Timer 3 Limits 3
Timer Interval Timer
Manual Interval Interval Hr Recovery Hr
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B 25B 24
Setting timers
If you start from the Time of day display, repeat steps 1-5.
6. Scroll up or down until desired timer is displayed. Press OK to start
setting the timer.
7. Scroll up or down to turn the timer on or off. Press OK.
Timer OFF: Skip steps 8-9.
8. Scroll up or down to adjust minutes. Press OK.
9. Scroll up or down to adjust seconds. Press OK.
Setting heart rate limits
If you start from the Time of day display, repeat steps 1-5.
6. Scroll up or down until desired Limits is displayed.
7. Press OK to enter the limits loop.
8. Lim High appears. Scroll up or down to adjust your upper limit. Press OK.
9. Lim Low appears. Scroll up or down to adjust your lower limit. Press OK.
Turning heart rate limits on/off
If you start from the Time of day display, repeat steps 1-5.
6. Scroll up or down until Limits is displayed.
7. Press and hold the signal/light button to turn limits on or off. Release.
Setting interval type
You can select 3 optional types of intervals:
A. Timer-based interval Ends your interval when you have
used the selected time.
B. Heart-rate-based interval Ends your interval as you reach the
selected heart rate.
When selecting heart-rate-based
interval, recovery calculation must be
set on.
C. Manual interval End the interval training session
by pressing OK.
If you start from the Time of day display, repeat steps 1-5.
6. Scroll up or down until Interval TIMER/ HR/ MANUAL is displayed. Press
OK to start setting the interval type. TIMER/ HR/ MANUAL is flashing.
7. Scroll up or down to select the interval type that will be used to end the
interval. Press OK. If you chose manual interval skip steps 8 - 9.
A. Timer-based interval Or
8. Scroll up or down to adjust
minutes. Press OK.
9. Scroll up or down to adjust
seconds. Press OK.
Interval TIMER appears.
B. Heart-rate-based interval
8. Scroll up or down to adjust the
heart rate that will end your
interval. Press OK.
Interval Hr appears.
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B 27B 26
Setting the number of intervals
If you start from the Time of day display, repeat steps 1-5.
You can set up to 30 intervals.
6. Scroll up or down until Repeat is displayed.
7. Press OK to start setting the number of intervals.
8. Scroll up or down to adjust the number of intervals. Press OK.
Or
If you do not know in advance the precise amount of the desired intervals
select continuous interval. The intervals will succeed until you manually
stop the interval phase or until 30 intervals have been made.
8. Scroll down until Cont appears. Press OK.
A. RecoTime is displayed.
10. Scroll up or down to adjust minutes. Press OK.
11. Scroll up or down to adjust seconds. Press OK.
Recovery TIMER appears.
B. RecoHr is displayed.
10. Scroll up or down to adjust the value. Press OK.
Recovery Hr appears.
To continue your settings, press the stop button or to return to the Time of
day display, press and hold the stop button.
Naming exercise sets
You can name the exercises, with seven letters, numbers or punctual marks.
The available digits are: 0-9, space, A-Z, a-z, - % / ( ) * + : ?.
1. In the Time of day display scroll up or down until OPTIONS is displayed.
2. Press OK to enter the Options mode. EXERCISE SET is displayed.
3. Press OK. E0 - E5 is displayed.
4. Scroll up or down until desired exercise set (E1 - E5) is displayed.
5. Press and hold signal/light button. Adjustable letter is flashing.
6. Scroll up or down to select the desired mark. Press OK.
7. Repeat previous step until you have chosen all 7 letters.
To continue your settings, press the stop button or to return to the Time of
day display, press and hold the stop button.
Setting recovery calculation
A. Recovery timer Ends your recovery as you reach the
preset time.
B. Recovery heart rate Ends your recovery as you reach the
preset heart rate.
If you start from the Time of day display, repeat steps 1-5.
6. Scroll up or down until Recovery TIMER/ Hr is displayed.
7. Press OK to start setting recovery calculation on or off. On/OFF is flashing.
8. Scroll up or down to turn the recovery calculation on or off. Press OK.
OFF: skip steps 9-11.
On: TIMER/ Hr is flashing.
9. Scroll up or down to select recovery timer or heart rate. Press OK.
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B 29B 28
Options
Function Set
OwnCal On/OFF Fit. Test On/OFF HRmax-p On/OFF
Turning functions on/off Fitness test on/off
If you start from the Time of day display, repeat steps 1-4.
5. Scroll up or down until Fit. Test is displayed.
6. Press OK to start setting the fitness test. On/OFF starts to flash.
7. Scroll up or down to set the fitness test on or off. Press OK.
Predicted maximum heart rate on/off (HRmax-p)
If you start from the Time of day display, repeat steps 1-4.
5. Scroll up or down until HRmax-p is displayed.
6. Press OK to start setting the HRmax-p. On/OFF starts to flash.
7. Scroll up or down to set the HRmax-p on or off. Press OK.
HRmax-p can be turned on only if Polar Fitness Test is on.
To continue your settings, press the stop button or to return to the Time of
day display, press and hold the stop button.
1. In the Time of day display scroll
up or down until OPTIONS is
displayed.
2. Press OK to enter the Options
mode. EXERCISE SET is displayed.
3. Scroll up or down until
FUNCTION SET is displayed.
4. Press OK to start the function settings. OwnCal is displayed.
To set the following functions on you have to set your user information.
If kg/lbs are displayed as you start setting the function on, the wrist
receiver points out that you have not set your all user information.
OwnCal calorie counter on/off
If you start from the Time of day display, repeat steps 1-4.
5. Press OK to start setting the OwnCal function. On/OFF starts to flash.
6. Scroll up or down to set the OwnCal on or off. Press OK.
For getting the most accurate OwnCal results, update the VO2max setting and
the HR max setting with clinically measured values (if available). If you do
not know your clinically measured values perform Polar Fitness Test and
update the OwnIndex and HRmax -p settings in Fitness test mode.
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B 31B 30
Options
Monitor Set
Sound On/OFF Units 1/2 Help On/OFF
Monitor settings
1. In the Time of day display scroll up
or down until OPTIONS is displayed.
2. Press OK to enter the Options mode.
EXERCISE SET is displayed.
3. Scroll up or down until MONITOR
SET is displayed.
4. Press OK to start the monitor settings. Sound is displayed.
Turning activity/button sound on/off
If you start from the Time of day display, repeat steps 1-4.
5. Press OK to start setting the sound. On/OFF starts to flash.
6. Scroll up or down to set sound on or off. Press OK.
Activity/button sound consists of the button sound and in the Measure and
Exercise modes the following activity sounds: start, stop and lap recording,
phase start, interval phase end and recovery calculation end sounds. Does
not consist of heart rate zone alarms, watch alarm or fitness test alarm.
Selecting measuring units
If you start from the Time of day display, repeat steps 1-4.
5. Scroll up or down until Units is displayed.
6. Press OK to start setting the units. 1 or 2 starts to flash.
7. Scroll up or down to select the desired unit. Press OK.
The units settings affect the units in the user information settings and the
order of your date of birth settings.
Units 1: kg, cm, day-month-year Units 2: lbs, feet, month-day-year
Turning Help on/off
If you start from the Time of day display, repeat steps 1-4.
5. Scroll up or down until Help is displayed.
6. Press OK to start setting the Help function. On/OFF starts to flash.
7. Scroll up or down to set the Help on or off. Press OK.
If you turn Help on, the flashing arrows guide you to use the correct
buttons in the Options and File modes. During the exercise, when you are
changing the middle row information, you can see the name of the
function for few seconds.
To continue your settings, press the stop button or to return to the Time of
day display, press and hold the stop button.
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B 33B 32
Options
Watch Set
Alarm Time 1/2 Date
12h: Time mode:
month - day - year.
1. In the Time of day display scroll up
or down until OPTIONS is displayed.
2. Press OK to enter the Options mode.
EXERCISE SET is displayed.
3. Scroll up or down until WATCH SET
is displayed.
4. Press OK to start the watch settings. ALARM is displayed.
Setting alarm
If you start from the Time of day display, repeat steps 1-4.
5. Press OK to start alarm settings. On/OFF starts to flash.
6. Scroll up or down to set alarm on or off. Press OK. 24h: skip step 7.
7. 12h: AM/PM starts to flash. Scroll up or down to
select AM or PM. Press OK.
8. The hours start to flash. Scroll up or down to
adjust the hours. Press OK.
9. The minutes start to flash. Scroll up or down to
adjust the minutes. Press OK.
When the alarm comes on, it will sound for one minute or you can turn it
off by pressing any of the five buttons.
Setting time of day
If you start from the Time of day display, repeat steps 1-4.
5. Scroll up or down until TIME1/ TIME2 is displayed.
6. Press OK to start setting the Time of day.
7. Time is flashing. Scroll up or down to select time 1 or time 2. Press OK.
8. 12h/ 24h starts to flash. Scroll up or down to select 12h or 24h time
mode. Press OK. 24h: skip step 9.
9. AM/PM starts to flash. Scroll up or down to select AM or PM. Press OK.
10. The hours start to flash. Scroll up or down to adjust the hours. Press OK.
11. The minutes start to flash. Scroll up or down to adjust the minutes.
Press OK.
Setting date
If you start from the Time of day display, repeat steps 1-4.
5. Scroll up or down until DATE is displayed.
6. Press OK to start adjusting the date.
7. Day appears. Scroll up or down to select the
desired value. Press OK.
8. Month appears. Scroll up or down to select
the desired value. Press OK.
9. Year digits start to flash. Scroll up or down to select the year. Press OK.
To continue your settings, press the stop button or to return to the Time of
day display, press and hold the stop button.
Watch settings
OFF: Skip steps 6 - 9.
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B 34 C 35
Time of day
Heart Rate Measure mode
Exercise recording mode
Setting tips
Swap time 1 or time 2
In the Time of day display press and hold the down button. Time1 or Time2
is displayed in the uppermost row for a couple of seconds. Displayed time
will now be used in all watch and alarm functions. If you chose time 2,
“2” is displayed in the Time of day display.
Shortcut to watch setting loop
Press and hold the signal/light button for a couple of seconds to enter to
watch setting loop. If you want to skip some parts and go directly to set a
particular watch function, scroll up or down button until the desired watch
function is displayed. Set the function as in the “Watch settings” section.
Swap measuring units as you set your user information on weight and
height. Press and hold the signal/light button until the units are swapped.
Release the button.
Swap date and user ID
You are able to set a user ID by PC Coach Light software. When set, the user
ID number is shown on the upper row of the Time of day display. You can
swap the user ID and date by pressing and holding the up button.
C. EXERCISE
You can use two modes in your
exercise: Measure or Exercise mode.
In the Measure mode you can see your
heart rate but your exercise is not
recorded. In the Exercise mode your
exercise is recorded and stopwatch
and other calculations are started.
Heart Rate Measure mode
1. Wear the transmitter and the wrist receiver as described in “Easy start” section.
2. To make sure that the code search will be successful:
• Keep the wrist receiver within 1 metre/ 3 feet of your transmitter.
• Check that you are not near to other people with heart rate monitors,
high voltage power lines, televisions, mobile phones, cars, motor driven
exercise equipment or other electromagnetic disturbance.
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C 37C 36
If you are continuing from the Measure mode, press OK.
Or, if you are starting from the Time of day display, press and hold OK.
Exercise information will be stored in an exercise file only when the
stopwatch is running. The ongoing recording is indicated with a graphic
bar that runs continuously on the display.
If there is 00 / - - reading on the display, there is no heart rate reception.
Bring the wrist receiver up to your chest near the transmitter’s Polar logo.
The receiver starts looking for the heart rate signal again.
In the beginning of your exercise, when it has lasted less than 60
minutes, the exercise time is displayed in minutes and seconds. When
you have exercised more than 60 minutes, the exercise time is
displayed in hours and minutes.
You have three optional Exercise modes depending on the selected exercise:
• BasicUse
• Interval Training Set (Int on)
• BasicSet (Int off)
Exercise recording mode
3. Start from the Time of day display by pressing the OK to start measuring
your heart rate. A heart symbol will start flashing and your heart rate in
beats per minute will appear in max. 15 seconds. The frame around the
heart symbol indicates that the heart rate reception is coded. You have
now entered to the Measure mode.
The following display appears as you enter the Measure mode. You can
change this display to Stopwatch display by pressing the up or down button.
Exercise name
Time of day
Current heart rate Exercise set in use or
BasicUse
The receiver returns automatically to the Time of day display within
5 minutes if there is no heart rate reception.
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