Polar Electro RS400 User manual

User guide
POLAR RS400

Getting started
Equipment
1. Polar RS400 Watch (Running Computer)
2. Transmitter = Polar WearLink 31 Coded Transmitter
‒connector and strap
3. Speed Sensor (OPTIONAL ITEM) = s1 food pod
‒measures running speed/pace and distance
4. Polar IrDA USB 2.0 Adapter (for infrared communication)
5. CD-ROMs
‒RS400 User Manual
‒Polar ProTrainer 5 programme software
‒IrDA USB 2.0 Adapter driver software

How to change my personal data?
• Settings > User
–“Weight” (kg)
–“Height” (cm)
–“Birthday” (dd.mm.yy)
–“Sex” (Male)
–“Activity” (Top)
–“Heart Rate max” (max)
–“Heart Rate sit” (at rest)
–“VO2 max” (50-60)
Basic settings

•Top: You participate in heavy physical exercise at least 5 times a
week, or you exercise to improve performance for competitive
purposes
•High: You participate at least 3 times a week in heavy physical
exercise, e.g. you run 10-40 km/6-25 miles per week or spend 2-4
hours per week in comparable physical activity
•Moderate: You participate regularly in recreational sports, e.g. you
run 5-10 km or 3-6 miles per week or spend 1/2-2 hours per week in
comparable physical activity, or your work requires modest physical
activity
•Low: You do not participate regularly in programmed recreational
sport or heavy physical activity, e.g. you walk only for pleasure or
exercise hard enough to cause heavy breathing or perspiration only
occasionally
Basic settings (Activity level)

Menu structure

Prepare for training
1. Moisten the electrode areas under running water
2. Attach the connector to the strap
3. Polar logo must be in a central, upright position
4. Detach the connector from the strap after training,
keep the transmitter dry and clean
Wear the transmitter to measure heart rate

• Settings>Watch>Time 1
–Select 24h or 12h
–Select “hour”
–Select “minute”
• Settings>Watch>Time 2
–Select + or – 00:00 (increment of 0:30)
• Settings>Watch>Time Zone
–Select Time 1 or Time 2
• Changing Time Zone (alternate method)
–Hold bottom right button (1”) to switch Time 1 or Time 2
How to change the time?

• Red (OK) button>Settings>Exercise> select from the
following:
–Free
–Basic
–OwnZone (moderate intensity)
–Interval (15 min WU, 1 km interval, 3-min recovery, 5 times)
–FIFA Ref 10 laps / 12 laps / 15 laps
–FIFA AR 10 laps / 12 laps / 15 laps
–Create your own training using the Polar ProTrainer 5
How to change the exercise settings?

• Settings > Features > Sport zones
(Low limit (30%) Recovery = 30-59%
(Z1-Z2 (60%) Low Intensity = 60-75%
(Z2-Z3 (76%) Medium Intensity = 76-85%
(Z3-Z4 (86%) High Intensity = 86-93%
(Z4-Z5 (94%) Maximal Intensity = 94-100%
How to change the target zones?

• Settings>General>Sound>Volume>
(Select On or Off
• Settings>General>Sound>TZ Alarm>
(Select On or Off
How to turn on/off the beep sound?

• Red (OK) button>Settings>Display>Edit>
(Select upper row information
(Select middle row information
(Select lower row information
How to change the information display?

• To avoid “accidental” pressing of the buttons, you can
lock/unlock the buttons
(Settings > General > Keylock > select “Manual” or
“Automatic” (lock after 1 minute)
•To lock, hold top left button (1”) > Keylock
•To unlock, hold top left button (1”)
How to lock/unlock the buttons?

After training
1. The exercise log lists a maximum of 99 exercise files
2. The weekly summary displays summaries for the past 16
weeks
3. Totals include cumulative values recorded during training
sessions
4. Delete files
Review exercise data under ‘FILE’

After training

• File>Delete>All exerc.
• File>Delete>Totals>All
How to clear (empty) full memory?

• Wash with soap and water after use each and every time
• Do not press buttons under water
• Service and change battery only at official polar service
• Use it for training and games, preferably not just as a
simple watch
Basic maintenance

• Change the time into 1 hour later
• Set the alarm, only for week days, at 7.00h
• Change your activity level into top
• Change the display
(HR
(Time
(Calories
• Carry out the fitness test and own zone test
Practical training

• Carry out the fitness test and own zone test
‒you can perform the test anywhere - at home, at the office, at a
health club - provided the testing
‒peaceful environment and no disturbing noises (e.g. television, radio,
or telephone)
‒no other people talking to you.
‒Always take the test in the same environment and at the same hour.
‒Avoid eating a heavy meal or smoking 2-3 hours prior to testing.
‒Avoid heavy physical exertion, alcohol, and pharmacological
stimulants on the test day and the previous day
‒You should be relaxed and calm, lie down and relax for 1-3 minutes
before starting the test
Practical training: fitness test

Practical training: fitness test

Questions