Polar Electro RS800CX User Manual
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Polar Electro RS800CX User Manual

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Polar RS800CX User Manual

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  • Page 1 ENGLISH Polar RS800CX User Manual...

  • Page 2: Table Of Contents

    Plan Your Training ....................... 9 Exercise Types ......................... 9 Create New Exercises......................9 Calibrate the Polar s3 Stride Sensor W.I.N.D................10 Calibrate Sensor by Running a Distance (on-the-fly calibration) ..........11 Set Calibration Factor Manually ................... 11 5. TRAINING........................... 13 Wear the Transmitter......................
  • Page 3 After the Test ........................49 10.USING A NEW TRANSMITTER ....................52 Teach a New Transmitter......................52 11.BACKGROUND INFORMATION ....................53 Polar Sport Zones ........................ 53 OwnZone Training ........................ 54 Maximum Heart Rate ......................54 Heart Rate Value in a Sitting Position ..................55 Heart Rate Reserve .......................
  • Page 4 ENGLISH Limited International Polar Guarantee ..................65 Polar Disclaimer ........................66 INDEX ..........................67...

  • Page 5: 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 Polar RS800CX training computer. The latest version of this user manual can be downloaded at http://www.polar.fi/support. For video tutorials, go to http://www.polar.fi/en/support/video_tutorials.

  • Page 6: Training Computer Parts

    W.I.N.D.: measures cadence, i.e. crank revolutions per minute when cycling. When using the Polar G3 GPS sensor with a Polar s3 stride sensor or Polar cycling speed sensor, the GPS will only be used for location and route tracking. However, when the s3 stride sensor or cycling speed sensor is not in range (e.g.

  • Page 7: Getting Started

    To adjust the data, use UP, DOWN and accept with OK. The values scroll faster if you press and hold UP or DOWN. To activate your training computer, press OK twice. The Polar logo will appear. Press OK. : Select Language...

  • Page 8: Menu Structure

    ENGLISH Menu Structure Getting Started...

  • Page 9: Prepare For Training

    Plan Your Training Exercise Types You can utilize the installed ready-made exercises or create your own using the training computer. Create more versatile ones and transfer them to the training computer by using the Polar ProTrainer 5. Select Settings > Exercise The Exercise menu shows a list of exercises.

  • Page 10: Calibrate The Polar S3 Stride Sensor W.i.n.d

    Sport zone to step 3. Polar sport zones are heart rate intensity areas expressed as percentages of your maximum heart rate. Five different sport zones are set in the training computer as a default: very light (50-59% HR light (60-69% HR...

  • Page 11: Calibrate Sensor By Running A Distance (On-The-Fly Calibration)

    ENGLISH 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 setting the calibration factor manually.
  • Page 12 ENGLISH If message is displayed the sensor has not been calibrated and you need to try S sensor calibration failed again. *Optional s3 stride sensor W.I.N.D. required. Prepare For Training...

  • Page 13: Training

    Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap. Check that the wet electrode areas are firmly against your skin and that the Polar logo of the connector is in a central and upright position.

  • Page 14: Combine Exercises

    GPS coordinates. Latitude and longitude are expressed in degrees and minutes. Number of satellites visible on lowest row. To further analyze the track information, transfer the data to Polar ProTrainer 5. See Software help for instructions. *Optional s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D. required.

  • Page 15: Information On The Display

    To combine, select YES. The multisport exercise view is displayed during training. A maximum of ten exercises can be combined. For more information see Information on the Display (page 15). By using Polar ProTrainer 5 software, you can combine exercises after training and analyze them further. For more, see Polar ProTrainer 5 help.

  • Page 16: Personalize The Training Computer Display

    Total distance of combined exercise* * s3 stride sensor, G3 GPS sensor or cycling speed sensor W.I.N.D. required. 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.
  • Page 17 If the heart symbol Zone pointer is not visible and/or an alarm sounds, your heart rate is outside the target zone. (Polar sport zones) Target zone Zone pointer indicator with a heart symbol that moves left or right on the sport zone scale according to your heart rate.
  • Page 18 ENGLISH Information on the display (Polar s3 sensor W.I.N.D. Symbol Explanation required) Current speed/pace Speed/pace Maximum Max speed speed/pace so far Average speed/pace Average speed so far Distance covered so Distance Lap number and lap Lap distance distance Distance between Trip distance points A and B.
  • Page 19 ENGLISH Information on the display (Polar G3 GPS sensor Symbol Explanation W.I.N.D. required) Distance between Trip distance points A and B. (speed/pace) If the symbol is not Zone pointer visible and/or an alarm sounds, your speed/pace is outside the target zone.

  • Page 20: Button Functions During Exercise

    ENGLISH Information on the display (Polar cadence sensor Symbol Explanation W.I.N.D required) (cadence) If the cadence Zone pointer* symbol is not visible and/or an alarm sounds, you are outside the target cadence zone limits. Button Functions During Exercise Record a Lap Press to record a lap.

  • Page 21: View Quick Menu

    **Optional G3 GPS sensor W.I.N.D. required. Determine Your OwnZone For background information on Polar OwnZone®, see OwnZone Training (page 54). 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.
  • Page 22 ENGLISH automatically determine your OwnZone. Wear the transmitter and stride sensor* as instructed. Start measurement by pressing OK twice. When your exercise starts, 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.

  • Page 23: After Training

    The training computer and software are connected via IrDA. First, open the software. Then, select Connect from your training computer and place the wrist unit in front of the infrared window on the Polar IrDA USB Adapter or on the computer or other IrDA compatible infrared adapter. For complete instructions on transferring data, see software help.
  • Page 24 ENGLISH • 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 form. • The date the exercise session was performed. The information that can be viewed (a-d below) depends on exercise type and and settings (e.g. if your exercise does not include phases, phase information will not be seen).
  • Page 25 * s3 stride sensor W.I.N.D. required. Running Index To get a Running Index value, there are requirements your exercise has to fulfil. For further information, see Polar Running Index (page 57). * s3 stride sensor or G3 GPS sensor W.I.N.D. required.
  • Page 26 ENGLISH Altitude Maximum altitude Minimum altitude Average altitude Riding time Bike name Riding time Ascent/ Descent Ascended meters/feet Descended meters/feet Incline Maximum incline in % Minimum incline in degrees *Cycling speed sensor W.I.N.D. required. Decline Maximum decline in % Minimum decline in degrees *Cycling speed sensor W.I.N.D.
  • Page 27 ENGLISH Select File > Exercise log > Sport zones In the basic information view, press DOWN to see information. Sport zones 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 form.
  • Page 28 ENGLISH Increased HR / Recovery HR / HR differ. The difference between heart rate at the beginning and end of the phase. Current heart rate in beats per minute (bpm), alternating with a percentage of your maximum heart rate, or as a percentage of heart rate reserve.
  • Page 29 ENGLISH The last lap is never shown as the best lap, even if it is the fastest lap. If you are in a running event and wish to include your last lap, press OK on the finishing line instead of STOP. This way, the last actual lap is included in the calculation for best lap.

  • Page 30: Weekly Summary

    ENGLISH Altitude Descent Altitude Temperature Press STOP to return to information view. Laps Weekly Summary Select File > Weekly summary, you can view data accumulated during the past 16 weeks of exercise. The bar on the Weekly far right named displays the exercise summary for the current week.

  • Page 31: Delete Files

    ENGLISH • Tot. Bike1 distance • Tot. Bike2 distance • Tot. Bike3 distance • Total Shoes distance • Total GPS distance • Total Bikes distance • Total distance • Total duration • Total calories • Total exerc. count • Total ascent •...

  • Page 32: Settings

    To teach a separately purchased WearLink transmitter, see Teach a New Transmitter (page ). Polar s3 Stride Sensor W.I.N.D. To activate the stride sensor in your training computer, select Settings > Features > Shoes/bikes > Shoe is displayed.

  • Page 33: Measuring Wheel Size

    Subtract 4 mm to account for your weight on the bike to get your wheel circumference. Enter this value in the cycling computer. Polar G3 GPS Sensor W.I.N.D. To activate the G3 GPS sensor in your training computer, select Settings > Features > G3 > On...

  • Page 34: Altitude

    ENGLISH is displayed. sensor? • If your sensor is already taught, select • To teach a new sensor, make sure that there are no other s3 stride sensors or G3 GPS sensors nearby (40 m/131 ft) and then select To return to time mode, press and hold the STOP button. Altitude The training computer converts measured air pressure into an altitude reading.
  • Page 35 ENGLISH Recording Rate RR-data Speed Cadence Altitude 135h 338h 1015h 4036h 40min 20min 30min 40min 00min 112h 338h 1354h 30min 00min 50min 30min 20min 312h 30min 10min 10min 00min 30min 270h 50min 40min 10min 40min 50min 169h 677h 30min 00min 40min 10min 10min...
  • Page 36 ENGLISH Recording Rate RR-data Speed Cadence Altitude 30min 30min 30min 30min 30min 20min 20min 40min 30min 50min 20min 20min 30min 20min 10min 30min 10min 50min 00min 40min 50min 20min 20min 50min 40min 40min 30min 30min 40min 00min 50min 40min 30min 40min 00min 10min...

  • Page 37: Rr Data Function

    ENGLISH ** This is a sum of 2 or more exercises; maximum duration of a single exercise is 99 h 59 min 59 s. The maximum recording time can be shorter, if you record a large number of short exercises. The durations in the table are estimates.

  • Page 38: General Settings

    VO , set the value in the training computer. Otherwise, measure a comparable 2max value, OwnIndex, by taking the Polar Fitness Test. For further information, see Polar Fitness Test (page ? ). If changes are made to the user settings, is displayed.

  • Page 39: Keylock

    ENGLISH or target zone alarms (TZ Alarm). To set the target zone alarm on/off Select Settings > General > Sound > TZ Alarm > On / Off The target zone alarm will go off, and the limits will flash when you are outside the target zone. If the volume is turned off, but is still on, the will still function.

  • Page 40: Event

    ENGLISH • : Select alarm sound Silent / Beep / Normal. Sound • : Select reminder to repeat Once / Hourly / Daily / Weekly / Monthly / Yearly. Repeat • : Select an exercise to link to the reminder. When the reminder goes off, the training computer Exercise will present this exercise as default.

  • Page 41: Date

    ENGLISH Select a time zone In time mode, change the time zone by pressing and holding DOWN. Number 2 on the lower right corner of the display indicates that Time 2 is in use. Date Set the date in the training computer Select Settings >...

  • Page 42: Training Program

    8. TRAINING PROGRAM View Program You can create and download a personalized training program to your training computer by using Polar ProTrainer 5. This chapter includes the basic instructions on how to navigate and manage the program once you have downloaded it to your training computer. For further information on creating programmed exercises with the software, transferring them to your training computer, and analyzing your performance after training, see Polar ProTrainer 5 help.

  • Page 43: Perform Programmed Exercise

    ENGLISH Select Program > Week view > Day view > Exercise view The exercise view shows the following information: exercise name, description, and target duration. Press and hold LIGHT to view following information: • : Summary of targets for the training session. Calories, distance* and duration. Planned time for Targets sport zones: press OK and scroll between sport zones with UP or DOWN.

  • Page 44: Functions During Exercise

    ENGLISH Every phase ends with a phase-end display showing: Phase duration or distance* Heart rate difference (how much you have increased or decreased your heart rate during the phase) or average speed/pace Average heart rate Number of ended phase After performing the programmed exercise, this display shows that the exercise is completed.

  • Page 45: Tests

    2max used to evaluate aerobic fitness. Your long-term level of physical activity, heart rate, heart rate variability at rest, gender, age, height, and body weight all influence OwnIndex. The Polar Fitness Test is developed for use by healthy adults. Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The better your aerobic fitness, the stronger and more efficient your heart is.

  • Page 46: Performing The Test

    ENGLISH Performing the Test Select Test > Fitness > Start > Fitness Test Lie Down The fitness test begins in five seconds. Arrows indicate that the test is ongoing. Stay relaxed and limit body movements and communication with other people. If you have not set your long-term physical activity level in User Settings, Set your personal activity level is displayed.
  • Page 47 ENGLISH Age / Years Very low Fair Moderate Good Very good Elite 55-59 < 22 22-26 27-30 31-34 35-39 40-43 > 43 60-65 < 21 21-24 25-28 29-32 33-36 37-40 > 40 Women Age / Years Very low Fair Moderate Good Very good Elite...

  • Page 48: Polar Ownoptimizertm

    With an inadequate recovery period, you may experience a decrease in performance as a result of high training volumes, instead of improvement. Polar OwnOptimizer is an easy and reliable way to determine whether your training program is optimally developing your performance. Polar OwnOptimizer is developed for use by healthy adults.

  • Page 49: After The Test

    ENGLISH After 3 minutes, the wrist unit will beep and is displayed. Stand up and remain Optimizer Stand up standing still for 3 minutes. After 3 minutes, the wrist unit will beep again and the test is finished. A numerical and written interpretation of the result is displayed. Press DOWN to see your average heart rate (bpm) while lying down ( ), the highest heart rate while standing up ( ), and the average...
  • Page 50 ENGLISH have a complete recovery period. The longer you have trained intensively, the longer the recovery period required to recover. Perform the test again after at least two days of recovery. Sympathetic Overtraining Your OwnOptimizer result indicates that you have had a very intensive training period for several days or weeks, and your recovery has not been sufficient.
  • Page 51 ENGLISH Downloading test results to the software offers you the possibility of analyzing results in various ways, as well as accessing more detailed information about your progress. The software also allows you to make graphical comparisons with previous results. Tests...

  • Page 52: Using A New Transmitter

    In time mode, press OK > New WearLink found, Teach new WearLink? Wear the transmitter and make sure that you are not near (40 m/131 ft) other Polar WearLink W.I.N.D. transmitters. In time mode, press OK. The training computer starts searching for the transmitter signal.

  • Page 53: Background Information

    11. BACKGROUND INFORMATION Polar Sport Zones Polar sport zones introduce a new level of effectiveness in heart rate-based training. Training is divided into five sport zones based on percentages of maximum heart rate. With sport zones, you can easily select and monitor training intensities.

  • Page 54: Ownzone Training

    Weekly sport zones you have been exercising, and for how long. The Polar ProTrainer 5 offers up to 10 sport zones to better serve your training needs and heart rate reserve. OwnZone Training Your training computer determines automatically an individual and safe exercise intensity zone: your OwnZone.

  • Page 55: Heart Rate Value In A Sitting Position

    . When using estimated HR rest exercise heart rate values are always estimates. *In Polar RS800CX training computer, the heart rate value during a resting state is measured in a sitting position (HR ). This is for practical reasons since HR is used in energy expenditure calculation because of accuracy.

  • Page 56: Running Cadence And Stride Length

    ENGLISH HRV indicates the fluctuations of heart rate around an average heart rate. An average heart rate of 60 beats per minute (bpm) does not mean that the interval between successive heartbeats would be exactly 1.0 sec, instead they may fluctuate/vary from 0.5 sec up to 2.0 sec. HRV is affected by aerobic fitness.

  • Page 57: R-R Recording

    (ECG gel) to optimize contact between your skin and the transmitter. Readings interpreted as incorrect in the heart rate data can be adjusted and corrected with the software. Polar Running Index Running Index offers an easy way to monitor performance changes. Performance (how fast/easily you run...
  • Page 58 ENGLISH Running Index Performance Level < 30 - 30 Very poor 31-37 Poor 38-44 Fair 45-51 Average 52-58 Good 59-65 Very good > 65 Excellent There may be some daily variation in the Running Indexes due to running circumstances e.g. surface, hills, wind, temperature.

  • Page 59: Polar Training Articles

    Training quantity and quality have an affect as well as natural talent. *Optional s3+ stride sensor or G3 GPS sensor required. Polar Training Articles For more facts and know-how to enhance your running, visit Polar Article Library [http://articles.polar.fi] . Background Information...

  • Page 60: Customer Service Information

    To change the batteries of the training computer and transmitter yourself, carefully follow the instructions in Changing Training Computer Battery. Before battery change, transfer all data from your training computer to Polar Prorainer 5 to avoid data loss. For more information see Polar ProTrainer 5 help.

  • Page 61: Precautions

    Battery kits with sealing rings are available at well-equipped Polar retailers and authorized Polar Service Centers. In the USA and Canada, sealing rings are available at authorized Polar Service Centers only. Keep batteries away from children. If swallowed, contact a doctor immediately. Batteries should be properly disposed of according to local regulations.

  • Page 62: Minimizing Risks When Exercising

    Notice to individuals with pacemakers, defibrillators or other implanted electronic devices. Individuals who have a pacemaker use the Polar training computer at their own risk. Before starting use, we always recommend a maximal exercise stress test under a doctor’s supervision. The test is to ensure the safety and reliability of the simultaneous use of the pacemaker and the Polar training computer.

  • Page 63: Frequently Asked Questions

    The water resistance of Polar products is tested according to International Standard ISO 2281. Products are divided into three different categories according to their water resistance. Check the back of your Polar product for the water resistance category, and compare it to the chart below. Please note that these definitions do not necessarily apply to products of other manufacturers.
  • Page 64 The message appears during exercise if you have recorded 99 laps or if no memory space is left for the exercise. In that case, stop recording the exercise and transfer the exercise files from your training computer to the Polar ProTrainer 5. Then delete them from the training computer. …...

  • Page 65: Limited International Polar Guarantee

    • Items purchased second hand are not covered by the two (2) year warranty, unless otherwise stipulated by local law. • During the guarantee period, the product will be either repaired or replaced at any of the authorized Polar Service Centers regardless of the country of purchase.

  • Page 66: Polar Disclaimer

    Polar Electro Oy. The names and logos marked with a ® symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy, except Windows which is a registered trademark of Microsoft Corporation.
  • Page 67 Polar ProTrainer 5 ........

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