Polar rs400 инструкция на русском

Page 2: Table Of Contents

ENGLISH CONTENTS 1. INTRODUCTION ……………………4 2. RUNNING COMPUTER PARTS ………………..5 3. GETTING STARTED …………………… 6 Basic Settings ……………………6 Menu Structure ……………………7 4. PREPARE FOR TRAINING ………………….8 Wear the Transmitter………………….8 Position the Polar S1 Foot Pod ………………..9 Install Foot Pod Battery………………….

Page 4: Introduction

ENGLISH 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. 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 5: Running Computer Parts

ENGLISH 2. RUNNING COMPUTER PARTS Polar RS400/RS800 Running Computer: The running computer displays and records your heart rate and other exercise data during exercise. 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.

Page 6: Getting Started

ENGLISH 3. GETTING STARTED 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.

Page 7: Menu Structure

ENGLISH Menu Structure Getting Started…

Page 8: Prepare For Training

ENGLISH 4. PREPARE FOR TRAINING Wear the Transmitter Wear the transmitter to measure heart rate. Moisten the electrode areas of the strap under running water and make sure that they are well moistened. Attach the connector to the strap. Position the connector’s letter L to the word LEFT on the strap and snap the fastener.

Page 9: Position The Polar S1 Foot Pod

ENGLISH Position the Polar S1 Foot Pod Install Foot Pod Battery Before using the foot pod* for the first time, insert the battery (included in the product package). Undo the flap and detach the foot pod from the fork. Remove the black top cover by lifting it with the front edge of the fork (see picture 1). Open the battery cover carefully.

Page 10: Calibrate The Foot Pod

ENGLISH *Optional S1 foot pod required. Calibrate the Foot Pod Optional calibration of the foot pod improves accuracy of speed, pace, and distance* measurements. It is recommended that you calibrate the foot pod before using it for the first time, if there are significant changes in your running style, or if the position of the foot pod on the shoe is dramatically changed (e.g.

Page 11: Plan Your Training

ENGLISH Select Settings > Features > Footpod > Calibrate Set the and press OK. The foot pod is now calibrated. Calibration factor After starting heart rate measurement and before exercise recording. In the time mode, select OK > Settings > Footpod > Calibrate Set the and press OK.

Page 12: Create New Exercises

ENGLISH • : Basic OwnZone-based exercise with moderate intensity. Suggested duration 45 minutes. The OwnZone 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 (page 18). Additional background information can be found in OwnZone Training (page 43).

Page 14: Training

ENGLISH 5. TRAINING Start Training Wear the transmitter and foot pod* as instructed. Make sure the foot pod is on, and that you have activated the foot pod in your running computer ( Settings > Features > Footpod Start heart rate measurement by pressing OK. Within 15 seconds, your heart rate appears on the display.

Page 15: Symbols On The Display

ENGLISH view Heart rate Speed*/Pace*/Calories Stopwatch Heart rate view Stopwatch Calories Speed/pace/ Time Stopwatch view Lap time Zone pointer Heart rate Lap time view Speed/pace Target zone Distance* Speed/pace view Distance Countdown timer Zone pointer Distance 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 16: Button Functions During Exercise

ENGLISH Text on the display Symbol Explanation Expended calories Calories Distance run so far Distance* Speed/pace* Current speed/pace (heart rate) Target zone indicator with a heart Zone pointer 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.

Page 17: Zoom The Display

ENGLISH alarm function is on). Unlock the sport zone by pressing and holding OK again: Sport zone3 Unlocked 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.

Page 18: Determine Your Ownzone

ENGLISH Determine Your OwnZone For background information on Polar OwnZone®, see OwnZone Training (page 43). 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: •…

Page 19: After Training

ENGLISH 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 (page 47).

Page 23: Weekly Summary

ENGLISH Number of recorded laps Average lap time Best (fastest) lap number alternating with its time 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.

Page 24: Totals

ENGLISH Select the week with OK to see the week’s total calories, distance,* and exercise time. Press DOWN to see week’s sport zones. To see time spent in each sport zone, press OK and scroll the sport zones UP or DOWN. Totals Select File >…

Page 25: Settings

ENGLISH 7. SETTINGS Feature Settings Foot Pod* The running computer offers you the option of measuring speed/pace and distance data with a foot pod*. Change the settings of your foot pod* in the menu. Footpod Switch the speed and distance function on or off Select Settings >…

Page 26: Speed View

ENGLISH Select Settings > Features > Shoes 1 / Shoes 2 To follow and compare the usage of different shoes, the running computer can store the running distance* for different pairs. Rename your shoes Select Settings > Features > Shoes 1 / Shoes 2 > Rename Type the name with UP, DOWN and OK.

Page 27: User Settings

ENGLISH automatically. Press and hold LIGHT to switch between sport zone views: (percentage of maximum heart rate) or (beats per minute). You can change settings easily by using the software. For further information, see software help. *Optional S1 foot pod required. User Settings Set accurate user information in the running computer to receive the correct feedback on your performance.

Page 28: General Settings

ENGLISH exact clinically-tested VO , set the value in the running computer. Otherwise, measure a comparable 2max value, OwnIndex, by taking the Polar Fitness Test. For further information, see Polar Fitness Test. If changes are made to the user settings, is displayed.

Page 29: Watch Settings

ENGLISH • : the running computer is activated. • : the running computer returns to sleep mode. You can change settings easily by using the software. For further information, see software help. Watch Settings Reminder Set a reminder to remind you of different tasks or exercises Select Settings >…

Page 30: Time

ENGLISH Select Settings > Watch > Alarm > Off / Once / Mon-Fri / Daily You can set the alarm to go off once everyday between Monday and Friday, or daily. The alarm sounds in all modes except in exercise mode, and will do so for a minute unless you press STOP. The watch alarm also functions in sleep mode.

Page 31: Shortcut Button (Quick Menu)

ENGLISH Shortcut Button (Quick Menu) Some settings can be changed with a shortcut button in time mode. Press and hold LIGHT > Quick menu • Keylock • Reminders • Alarm • Time zone • Sleep For further information, see ???. Settings…

Page 32: Training Program

ENGLISH 8. TRAINING PROGRAM View Program You can create and download a personalized training program to your running 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 running computer. For further information on creating programmed exercises with the software, transferring them to your running computer, and analyzing your performance after training, see Polar ProTrainer 5 help.

Page 33: Perform Programmed Exercise

ENGLISH The day view offers an overview of your daily exercises. The white bar represents planned exercise time and the black bar represents performed exercise time. Daily target exercise time is shown below the bars. Press and hold LIGHT to view additional information on the day: •…

Page 34: Functions During Exercise

ENGLISH Every phase starts with a display showing: Phase name Zone type Zone limits Number of phase repeats left During exercise the phase display shows: Countdown timer/distance*, countup timer, number of current phase Target zone in graphical format (updated every 10 seconds, showing the last 8 minutes on the display) Heart rate Number of phase repeats left…

Page 35: Tests

ENGLISH 9. TESTS Polar Fitness Test The Polar Fitness Test is an easy, safe, and quick way to measure your aerobic (cardiovascular) fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO ), which is commonly 2max used to evaluate aerobic fitness.

Page 36: 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 38: Polar Ownoptimizertm

ENGLISH Polar OwnOptimizer General Successful training requires temporary overloading: longer exercise duration, higher intensity, or higher total volume. In order to avoid severe overtraining, overloading must always be followed by an adequate recovery period. With an inadequate recovery period, you may experience a decrease in performance as a result of high training volumes, instead of improvement.

Page 39: 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 42: Background Information

ENGLISH 10. 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 43: Ownzone Training

ENGLISH Aerobic power is enhanced in sport zone 3. The training intensity is higher than in sport zones 1 and 2, but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by recovery. Running in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles.

Page 44: Heart Rate Value In A Sitting Position

ENGLISH that the method is not very accurate, especially for older persons or those who have been fit for many years. If you have done some hard training in recent weeks and know that you can safely reach maximum heart rate, you can safely take a test to determine your HR yourself.

Page 46: Polar Article Library

ENGLISH Running Index Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km 42.195 km (h:mm:ss) (h:mm:ss) 3750 0:17:15 0:36:00 1:19:00 2:50:00 3900 0:16:30 0:34:30 1:16:00 2:45:00 4000 0:16:00 0:33:30 1:14:00 2:40:00 4100 0:15:30 0:32:30 1:12:00 2:35:00 4200 0:15:15 0:32:00 1:10:00 2:30:00…

Page 47: Customer Service Information

During the two-year guarantee/warranty period, we recommend that you service the product at an authorized Polar Service Center only. The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro. For further information, see Limited International Polar Guarantee (page 52).

Page 48: Minimizing Risks When Exercising

ENGLISH move away from possible sources of disturbance. Exercise equipment with electronic or electrical components such as LED displays, motors and electrical brakes may cause interfering stray signals. To solve these problems, try the following: Remove the transmitter from your chest and use the exercise equipment as you would normally. Move the running computer around until you find an area in which it displays no stray reading or does not flash the heart symbol.

Page 49: Technical Specifications

ENGLISH Note that in addition to exercise intensity, medications for heart conditions, blood pressure, psychological conditions, asthma, breathing, etc., as well as some energy drinks, alcohol, and nicotine may also affect heart rate. It is important to be sensitive to your body’s responses during exercise. If you feel unexpected pain or excessive fatigue when exercising, it is recommended that you stop the exercise or continue at a lighter intensity.

Page 50: Frequently Asked Questions

ENGLISH Battery type: CR2025 Battery sealing ring: O-ring 20.0 x 1.0, material silicone Operating temperature: -10 °C to +40 °C / 14 °F to 104 °F Connector material: Polyamide Strap material: Polyurethane/ Polyamide/ Polyester/ Elastane/ Nylon Foot Pod Average 20 hours of use Battery life: Battery type: One AAA sized battery…

Page 52: Limited International Polar Guarantee

All rights reserved. No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy. The names and logos marked with a ™ symbol in this user manual or in the package of this product are trademarks of Polar Electro Oy.

Page 53: Polar Disclaimer

ENGLISH package of this product are registered trademarks of Polar Electro Oy. The names and logos marked with a ® symbol in this user’s 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 54: Index

ENGLISH INDEX 12h/24h time mode ……….30 Start exercise recording .

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