RS200SD - Sports Watch POLAR - Free user manual and instructions

USER MANUAL RS200SD POLAR

Ë Weckly Features Trend Receive

Note: Pressing à button brie has à different effect than pressing and holding he button fo a longer period of time: + Normal press: press and release he button. + Long press: press and hold the button (fr at least ane second). + um the backight on. View Quick menu (long press). 0e Unlock the buttans (long press). + Mone to the previous made or menu level. + Increase the selected value. Move Lo the next mode or menu level. Decrease the selected value. + Stop, pause or cancel the function. + Exit te menu and return to the previous level of the menu. Return to te Time made (long press) in all modes except in the Eercise mode. Red button + Start, enter or accept the function. + Enter te displayed mode or menu and move to a lower menu level. Enter te Standby mode. Enter the Exercise mode (long press). + Record lap times in Exerise mode. e \ © -Touch (hands free button) To view information during exercise without pressing buttons, bring the wrist uni near the Polar logo on the transmiter. ei »3

For RS200sd users: The information relevant to using the product with Polar S1TM Foot Pod is in blue text.

7.1 EDIT SETTINGS WITH À COMPUTER...

The Polar RS200 Running Computer package consists of the following parts: Wrist Unit The wrist unit displays and records your heart rate and exercise data during exercise. Enter your personal settings into the wrist unit and analyze the exercise information after our workouts. Polar WearLinkTM Coded Transmitter The connector transmits your heart rate signal to the wrist unit. The electrode areas of the strap detect your heart rate. Polar S1TM Foot Pod The footpod transmits the running speed and distance measurements to your wrist unit. Polar Web Services www.PolarRunningCoach.com is a complete web service tailored to support your exercise goals. Free registration gives you access to the personalized training program, training diary, useful articles, and much more. In addition, you can get the latest product tips and support online at www. polar.f. Customer Service, Registration, and International Guarantee Information If your running computer needs repair, send it with the Return Card for service to your Polar Service Center. By completing the Customer Registration Card you help us ensure the quality of customer support and the development of future Polar products and services. The Polar two-year guarantee is issued to the original customer / purchaser of the product. Keep the International Guarantee Card as your proof of purchase.

Enter your personal data in the Basic Settings mode (time, date, units, and personal settings). Entering accurate personal information ensures that you receive correct feedback based on your performance Activate the blank wrist unit by pressing any button The display fills with numbers and letters.

1. Press the Red button. Welcome to Polar Running World! is displayed.

2. Press the Red button and choose the language you wish to use with the À / W buttons (choose English, Deutsch,

Español or Français)

3. Press the Red button. Start with basic settings is displayed.

4. Continue by pressing the Red button and follow the steps below

Note: The numbers scroll faster if you press and hold the À / Ÿ button as you adjust the value.

5. Time: Press À / Y to set the flashing value and then

the Red button to accept 24h / 12h select 12h or 24h format AM / PM (for 12h format): select AM or PM Hours: adjust the hours Minutes: adjust the minutes Date: Press À / Y to set the flashing value and then the Red button to accept: Note: The date will be displayed according to the time format selected (24h: day - month - year / 12h: month - day - year). + Day/ Month: adjust the day (in 24h format) or the month (in 12h format) + Month / Day: adjust the month (in 24h format) or the day (in 12h format) + Year: adjust the year Units: Press À / Y to set the flashing value and then the Red button to accept: + kg/cm/km or Ib/ft/mi: select the units

Weight: Press A / W to set the flashing value and then the Red button to accept + kg/ Ib: adjust your weight Note: Press Light (long press) to change the units. Height: Press À / W to set the flashing value and then the Red button to accept: + cm/ft, in: adjust your height Note: Press Light (long press) to change the units. Birthday: Press À / Y to set the flashing value and then the Red button to accept: + Day/ Month: adjust the day (in 24h format) or the month (in 12h format) + Month / Day: adjust the month (in 24h format) or the day (in 12h format) + Year: adjust the year Sex: Press À / W to set the flashing value and then the Red button to accept: + Male / Female: select gender Settings OK? No / Yes is displayed. To change your settings, select No. Press the Stop button until you return to the desired setting. To accept settings, choose Yes with the Red button. The display automatically goes to the Time mode. Quick menu: When you press and hold the Light button in the Time mode, you can view the Quick menu The menu includes the following functions: #0 Keylock: You can lock the buttons. Keylock prevents accidental button presses. See page 20 for more information. 1] Alarm: You can turn the alarm on or off. See Watch settings on page 53 for instructions. Time Zone: For changing time zones, see Watch settings on page 53 for more instructions. Sleep: For activating the sleep function, see General Settings on page 51 for instructions. Tip: You can personalize the display of your running computer by downloading logos. For more information, see Connect - Data Communication on page 70.

To measure your heart rate, you need to wear the transmitter. L. Moisten the electrode areas of the strap under running water and make sure that they are De) well moistened. Attach the connector to the strap. Position the letter L'on the connector nent 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 your chest muscles, and snap the second fastener. Check that the wet electrode areas are frmly against your skin and that the Polar logo of the connector is in à central, upright position.

Wear your running computer like you would wear a watch. In the Time mode, press the Red button, The running computer will automatically start searching for your heart rate. The heart rate and the framed heart symbol appear in à maximum of 15 seconds. you have set the Help function on, the message HeartRate signal found is displayed. Your heart rate is measured but not recorded until you have started the exercise, To record your heart rate and other exercise data, see the chapter Exercise Recording on page 13. ac >»

Coded Heart Rate Transmission Coded heart rate transmission reduces interference from other heart rate monitors that are close by. To make sure that the code search is successful and to ensure trouble-free heart rate monitoring, keep the wrist unit within 1 meter/3 feet of your transmitter. Check that you are not near other people with heart rate monitors or any source of electromagnetic disturbance (for further information on interference, see Precautions on page 75). @ A frame around the heart rate symbol indicates à coded heart rate transmission ® A heart rate symbol vithout à frame indicates a non-coded heart rate transmission. The heart rate measurement functions also in non-coded mode, especially if there aren't any sources of interference nearby To detach the connector from the strap, apply pressure with your thumb and forefinger and turn your hand as indicated in the picture. Note: I the wrist unit does nat display your heart rate, or it displays Check WearLinkl, make sure that the transmiterelectrodes are moist and that the strap is saug enough. Bring the wrist unit near the Polar logo on the transmitter to restart heart rate detection. 104 exc

When using the footpod for the first time, you have to insert the battery into the footpod. The battery comes with the product set. In this case start from the chapter Assembling the S1 Foot Pod Battery on this page. When changing the battery, check that there is sufficient power in the footpod battery. You can check this by pressing and holding the red button on the footpod. f à green light starts to flash, you can start attaching the footpod onto your shoe. If there is no light, the battery needs to be replaced. Assembling the S1 Foot Pod Battery The estimated average battery life span of the footpod is 20 hours of use. You can replace the battery yourself. If you do so, follow the instructions below carefully. 1f you prefer Polar to replace the battery, you can send or take the sensor to a Polar Service Center. There the sensor is tested after the battery is replaced. . Detach the footpod from the fork by unfastening the flap and lifting the foot pod from the fork.

2. Remove the black top cover from the footpod by lifting it from the battery cover. You can use

the front edge of the fork to remove the cover (see picture 1) Open the battery cover carefully. Pull out the battery case (see picture 2). Replace the old Fa battery (AAA) with à new one. Insert the battery case back inside the footpod. Make sure that the battery case slides into ni the grooves of the sensor. Be careful not to touch the switch on the foot pod wie sliding the battery case in or out. Check that the sealing ring is in the groove to secure water resistance. Close the battery cover and place the black top cover on top of the footpod. Make sure that it is secured Test the footpod by checking that the green light starts to flash after you press and hold the red button on the foatpod. Press and hold the red button again to turn the footpod off. Battery should be disposed of properiy according to local regulations. Top cover

Attaching the S1 Foot Pod on Your Shoe Detach the fork from the footpod by unfastening the flap and lifting the footpod from the fork. Loosen your shoelaces and place the fork under the laces, above the tongue of the shoe. Tighten the laces. Attach the footpod to the fork by fitting the front part (closer to the red button) of the footpod to the fork and pressing from the rear. Fasten the flap. Make sure that the footpod does not move and that it is aligned with your foot. Turn the footpod on after your heart rate is displayed on your running computer. Press and hold the red button on the footpod until the green light starts to flash. After exercising, turn the footpod off by pressing and holding the red button until the green light fades. Note: + lfyau have turned on the Help function on your running computer, Footpod signal found and à symbol _K are displayed when turaing the footpod on. + Ifthe message Check Footpod! is displayed, he running computer cannot receive any information from he lootpod. See chapter Frequently Asked Questions on page 77 fo further instructions. + When the green light on the footpod turns red, you need to replace the battery before your next run.

Calibrating the Polar S1 Foot Pod Calibrating the footpod improves the accuracy of speed / pace and distance measurements. t is recommended that you calibrate the footpod when you use it for the first time, if there are significant changes in your running style or if the position of the footpod on the shoe is dramatically changed (e.g,, if you have changed your running shoes). You can calibrate the S1 Foot Pod by running a preset distance at a steady pace. lf you already know the calibration factor (e.g., when moving from a flat terrain to a hilly terrain), you can set the factor manually. For more information on how to calibrate the footpod, see page 43.

2.3 EXERCISE RECORDING

By pressing Start in the Time mode, you can start your exercise. . Wear the transmitter as described in the chapter Measuring Your Heart Rate on page 9. Start from the Time mode, Press the Red button. The running computer is in the Standby mode. Start and Settings are displayed. The default exercise type flashes on the upper row. The rist unit automatically starts searching for our heart rate but your exercise is not recorded. Select Start with the A / V buttons. Confirm your selection by pressing the Red button. The stopwatch starts running and the exercise recording symbol & is displayed. The stopwatch and calculations are activated and recording of the exercise starts.

Tip Atermativey, you can quickstart exercise recording in Time mode by pressing and holding the Red button.

Note: + Before starting the exercise recording you can change the default exercise to another in the Settings mode. In the Settings mode select Brercise with the Red button and choose the desired exercise with the À / Y buttons. Confim with the Red button. Choose Select with the Red button. The running computer retums automatically to the Standhy mode. + léyou are starting an exercise that requires the foafpod but you have nat switched the footpod on, (Exercise name) requires Footpod is displayed when starting the exercise. Switch on the footpod and activate the footpod setting on your running computer to continue the exercise. For further information, see Feature Setings on page 43. you do not change the foolpod settings and press the Red button on Jour running computer again, Exercise changed is displayed and the exercise will be automatically changed to Free exercise, which does not require the foatpod. + 1 OwnZone is selected, the OwnZone determination procedure begins. Fr further information, see Determining Your OwnZone Heart Rate Limits on page 59. + The Battery Low message appears in the exercise mode when the battery of he running computer needs to be replaced. In that case, see instructions in the chapter Care and Maintenance on page 72. Tip: Use the Standby mode when you want to measure your heart rate but do not want to record it, .g., when waiting for an event or a competition to start. To return to the Time mode, press the Stop button twice. LE] exc

During your workout you can: Store laps and view lap times. View your current heart rate (in beats per minute or as a percentage of your maximum heart rate) View the total duration of the exercise so far. View how many calories you have burned during the exercise. Check your speed / pace Check the distance you have run so far. View the time of day. Fa) Check with the timer or the distance alarm how much time is left of a particular phase before the phase ends, and change to another phase. Check your target heart rate zone and check whether you are within your target limits. View our speed / pace limits. jajeiaji.sj View your heart rate intensity and lock the heart rate to a specific sport zone with ZoneLock. For more information on Polar sport zones, see page 61 Note: + Your exercise information is saved only if the stopwatch has been on for more than one minute or if at least one lap has been stored. + What you can view on the display during your workout depends on the display settings. See the next page for more information.

Default views on the display: Your running computer offers you a simultaneous view of three different lines of run information. During your exercise you can view the following 5 default views of the display when using the footpod (only 3 display views when you do not use the footpod). You can easily switch the display with the À / Y buttons during your workout. The chance to view different displays will help you view the desired information during your training. Heart Rate view Speed / pace view (wi not be + Speed / Pace / Lap time displayed, if footpod is off) Ai foatpod is off, lap time vil + Stopwatch be displayed) + Distance + Stopnatch + Speed / pace (depending on + Heart rate the selected speed view) Stopwatch view Distance view (will not be + Heart rate displayed, if footpod is off) + Zone number and countdown timer or distance / Lap time (Lap time will be displayed if you have not set any timers or distances to guide you to Lap time view change the zone) + Lap number and time + Stopuatch + Sport zones / + Sport zones / Target heart rate zone / Target heart rate zone / Target speed / pace zone Target speed or pace zone + Heart rate + Distance + Laptime Note: The display variations depend on your settings. See next page for instructions an how t change the displays. 164 os

Changing the information shown on the display during your exercise: You can personalize the displays with the display settings. It is up to you to decide which display combination you want to view. Press Stop to go to the Stop menu. During the time you adjust the display, your exercise recording is paused Choose Settings with the À / W buttons. Confirm with the Red button. From the Settings menu select Display. You can always change the displays Heart Rate, Stopwatch and Lap time. When the footpod setting is on you can also change the Speed / Pace and Distance views. Select the view to be altered with the À / Y buttons. When the Red button is pressed, the top row starts blinking. Browse the display information options with the À / W buttons and confirm your selection with the Red button: Stopwatch dx Calories EK Speed / Pace me Laptime Si Heart rate “LE Distance Time of day # Countdoun timer / distance Target zone limits Secondiy the middle row starts blinking. Repeat the same procedure as above. Press Stop twice to return to the Stop menu and continue your workout by selecting Continue Note: + To return the default display view, press and hold the Light button when the upper or middle row is blinking. Return Defaults? No / Yes is displayed. Select Ves with the À / V buttons and confim with the Red button. in the Éxercise mode you can select the display that you have most recently changed by pressing and holding the A button. + Disolays can be changed also before the exercise in Standby mode. Select Settings in Standby mode and choose Display from the menu Proceed as specified above. Tip: Choose a display which corresponds ta the feedback you require. For example, when training requires a set pace use a display with speed. Choose a display with Polar sport zones for an inteval set. Fr a long run th a set distance, using a display vih distance can be helpful.

You can ZOOM in the features on the display to bring out information: In exercise mode press the Y button (long press). You can see the middle row information 200med in, and a definition of the feature is displayed on the upper row. If you press the Y button long press) again, the display with three rows returns. Note: You cannot z00m the target zone graphs. Tip During a road race or à running event, for example, it is useful to monitor your hear rate as à percentage of your maximum heart rate as well as time (lap time on te top row and split time on the lowest row). This wil help you to stay in the correct heart rate zone and make it to te finishing line. Storing lap and split time:

RES aux Press the Red button to C0b:403 u A2 Ste lp time. —>

Lap number, average heart After a few seconds the you have suitched on rate for the lap, and lap average speed /pace and tie AutoLap function, your time are displayed. distance for the lap are running computer will displayed if the footpod record laps automatically. function is on. 184 exc

The lap time indicates the elapsed time for one lap. The split time is the elapsed time from the beginning of the exercise until storing à Lap time (for example from the beginning of the exercise until the 4° lap was stored). Note: + When the running computer is able to store less than 42 laps, the running computer beeps and Memory Low appears on the display. + Ifthe memory of your running computer i fu, the running computer beeps and Memory ful is displayed. The exercise is recorded and lap times are shown but not accumulated and saved to the File. + When the maximum exercise time is reached, the running computer beeps and Maximum exercise time is displayed for 10 seconds. The exercise timers are stopped and the exercise is not recorded anymore. Locking the heart rate zone on a specific sport zone (ZoneLock): Wien exercising without preset target zones you can lock your heart rate on a specific sport zone. f for example you are running with a heart rate of 130 bpm which is 75% of your maximum heart rate and match tothe sport zone 3, you can press and hold the Red button to lock your heart rate to this zone. SportZone 3 Locke 70%-79% is displayed and the graph will be displayed on the Lap Time view (if you have not changed the displays before). When you continue with your exercise and happen to fall below or go beyond the sport zone, the running computer will alert you by beeping (if the TZ Alarm function is on). your hear rate is lower than 50% or higher than 100% of your maximum heart rate, you cannot see the heart symbol on the chart. You can unlock the sport one by pressing and holding the Red button. SportZone 3 Unlocked appears on the display. For more information on how to apply Polar sport zones in your training, see page 61. Tip: Locking your heat rate to a specific sport zone can be particularly helpful when on a recovery run. This will ensure full recovery before your next hard training: session. Pausing exercise: Press the Stop button. Exercise recording, stopwatch, and other functions are paused. To continue, select Continue from the menu and press the Red button. Tip: When you need to stop for a drink er you are at a set of traffic lights, you can pause the exercise recording.

Exercising in the dark (Night mode): 1 you activate the backlight by pressing the Light button during an exercise recording, the backlight will reactivate automatically during the same exercise every time you press any button or use the @D -Touch function. The backlight activates also when AutoLap is saved. Viewing the Settings menu: Press and hold the Light button. In the Settings menu you can change the following features of your running computer: + Keylock + HR view + Autolap + TZ Aarm* + Such + Change zone** + Speed view Note: For more information on the features, see the chapter Feature Settines on page 43. “For more information on TZ Alarm, see the chapter Target Zone Limits on page 58. *#Displayed only when exercising in a made with preset target limits. You can change the zone manual} to another by selecting this. Tip: When you are in an environment where ou do not want to bother ather people with beeping sounds, turn off the target zone alarm. #0 Keylock: You can lock or unlock all buttons except the Light button during exercise. Keylock is useful when engaging in sports where you might accidentally press buttons. To Jock the buttons, press and hold the Light button to go to the Quick menu. Select the Keylock from the menu with the À / buttons and press the Red button to confirm. The +-0 symbol is displayed. To unlock the buttons press and hold the Light button. Hold to unlock buttons is displayed. Press and hold the Light button until the #0 symbol disappears. Buttons unlocked is displayed 24 exc

Changing settings during exercise: In the exercise recording mode press the Stop button. Select Settings with the À / Y buttons and confirm with the Red button, During the time you adjust the settings your exercise recording is paused. The Settings menu includes the following: 12 Alarm: Suitch the Target Zone Alarm sound on / off. T2 Alarm is for alarming when you do not stay within the preset target zone limits, Le., when your heart rate, speed or pace is below the lower limit or above the higher limit. Change zone: When exercising with more than one target zone, you can change from one zone to another. This is not displayed ven exercising without target zone limits. HR view: Choose whether you wish to see the heart rate in beats per minute (HR) or percentage of the maximum heart rate (HR%). ® Touch: View information during your exercise recording without pressing any buttons. Just bring the wrist unit near the Polar logo on the transmitter, and the selected information shows on the display. You can choose the @@ -Touch function between: + Show limits (View preset heart rate limits.) Take lap (Record lap times.) + Change view (Change the display view to another.) Light (lluminate the display.) ff (Set the @ -Touch function off.) Speed view: Select the way the speed is displayed. Your options depend on your unit selection: km/h or mph (speed) + min/km or min/mi (pace) AutoLap: Choose the automatic lap function on / of. 1 you choose i to be on, your running computer records laps automatically after the selected distance, To use the AutoLap function, make sure that the footpod is switched on and the footpod function is on in your running computer. Display: Choose from different ways to display information during exercise. You can select the desired information for the upper row and the middle row. For instructions see page 17. Note: you have set timers or distances t inform you to get to another target zone, you wil hear à timer / distance beep when you need to change the zone. I you have tumed the sound of, you will see Timer (timer number) or Distance (distance number) on the display. For more information on how to use timers or distances to guide your training, see Exercise Settings on page 35.

Press the Stop button to pause the vorkout recording. The Stop menu is displayed. The recording of your exercise is paused The Stop menu includes the following submenus. You can move in the menu by pressing À / V. Confirm with the Red button. Continue: Continue your workout. Exit: Stop your workout recording. Summary: You can check summary information during the exercise and continue your workout after that. See the next page for more information. Settings: Change the settings. See more on page 21 Reset: Reset your current exercise information and start your exercise from the beginning. The exercise information you just reset will not be recorded in the File. Reset Exercise? No / Yes is displayed. Confirm your selection with the Red button: Free mode: You can move on to the Free mode when exercising in another exercise mode than the Free mode. For more information an different preset exercises on your running computer, see page 35. Note: When exercising in the Free made, you cannot see this option in the Stop menu.) To stop the recording press the Stop button again. Alternative), you can choose Exit from the menu with the À / Y buttons.

Summary: The following information is displayed when you select Summary. Scrol the information with the À / W buttons or stop the review by pressing the Stop button. Detailed exercise information is placed in the File after the exercise, see the next chapter for more information. Summary Max HR (maximum heart rate) Aug HR (average heart rate) Duration (total exercise time) Pace / Speed Max pace / Max speed {maximum pace / speed) Ag pace / Avg speed {average pace / speed) Distance (total amount of Kilometers / miles)

FILE: ExerciseLog AIY Weekiy AIY Totals AIY Delete ExerciseLog After training, it is good to review the details of your workout. Your exercise information is saved in File. Note that the information is saved only if the stopwatch has been on for more than one minute or if at least one lap has been stored. Tip: You can transfer your exercises from your running computer to the www.PalarRunningCoach.com web service for further analysis. For more information, see page 70. In the Time mode, press À. File is displayed. Press the Red button. The submenu includes the following: + ExerciseLog + Weekly + Totals + Delete . Select the desired option with the À / W buttons and enter with the Red button. Browse through the recorded information. To stop viewing information, press the Stop button. To return to the Time mode, press and hold the Stop button. From ExerciseLog you can compare the relative duration of your exercises and recognize patterns and overall trends. The summary file includes max 16 of your latest exercises displayed as bars. The height of the bar indicates the duration of the exercise. You can browse through them with the À / Y buttons. Select one of the exercises with the Red button. exc

Serollthe different values of the exercise with the À / Y buttons. The process of viewing the recorded information for an exercise follows the pattern shown in the picture: Press A/Y Press A/V Press AY Exercise name and duration TEE HE Press Ê Press Ê Press Press A/V Red 7 Rei 1 Re > È £ HR Z Lei |& Lap 1 time Lap 2 time Lap 3 time È : £ Ë Targetzones | £ Be? 5 Lap 1 HR Lap 2HR Lap 3 HR È 8 8l 5 E £ É . £ 5 li Lap 2 Lap3 Es Timeinzones | £ 23 | £) | speed/pace speed / pace speed/pace | À Seed/pace | à Zone4 | S1 | Lapt distance Lap 2 distance Lap 3 distance £ É Press Stop to retum h ä to te Laps main Calories Zone 5 display. Press Stop to return Press Stop to return The information shown on the display to the Exercise main to the Sport zones is described in detail in this chapter. display. main display. the À /Y buttons.

The recorded information shown on the display is described here in detail. Press the Red button to enter the Exercise menu. View the recorded information with the A / V buttons. After reviewing the information press Stap to return to the Exercise menu. tenus à 118808 Î Marc Aus 80#

+ Name of the oxercise + Date + Startingtime of the exercise + The total duration of the exercise + Average and maximum heart rate Alternation between = values in beats per minute = percentage of maximum heart rate Note: The alterating information switches automatical on the display. + Heart rate / pace / speed zones: High and low values” Alternation between: = different zones and values “hot displayed when the target zones are of.

«Time above, in, and below target z0ne* Alteration between: = different zones and values Note: The alternating information switches automaticalÿ on the display. “tot displayed when the target zones are of. + Maximum and average speed ar maximum and average pace, total distance Press the Light button (long press) to alternate the speed and pace values. + Burned calories

In the Exercise menu press the À / W buttons to enter the SportZones menu. Then press the Red button to enter the SportZones submenu. View the recorded information with the À / buttons. After reviewing the information press Stop to return to the SportZones menu. Display cor information + Sport zones On the display you can see the distribution of time betneen the five Polar sport zones. The bar height indicates the total time spent on the different sport zones. For more information on Polar sport zones, see page 61 + The total time spent on each of the five sport zones Press the Red button to enter the Laps submenu. Vieu the recorded information of one Lap with the Red button After reviewing the information press Stap to return to the Laps menu. Due + Number of laps «Average lap time Alternation bete number af the best (shortest) lp Jap time

Compare the information between different laps with the A / buttons Lar8 Lar 2 Max HR 158 Aus HR_ 184 Haïc HR 80 An HR_ 6EX

Lap number Split time for te lap Lap time Lap number The average and maximum hear rate for he lap Alternation between. values in beats per minute percentage of maximum heart rate The end heart rate of the lap Lap number The average speed / pace of the lap The maximum speed / pace of the lap Press the Light button (long press) to alternate the speed and pace values.

splay read + Lap number + Distance from the beginning of the exercise to the end of the lap + Lap distance + The last lap will not be automatically selected as the best lap. you wish to store the last lap before ending the exercise, use the Red button to store the lap instead of the Stap button (2. at the finishing line in a competition). + The lap information is displayed, when you have made at least ane lap during your exercise. you have made onf one lp, there will be vo laps saved in he memory, because the last lap is saved automatically when Hinishing the exercise with he Stop button. + To return to Time mode, press and hold Stop. Weekly In Weekly summary you can view accumulated data of your exercises for previous weeks. Use this file as à weekiy counter of your training results. Scrol the displayed weeks with the À / W buttons and view the total duration for the exercises on the lower row To choose the weëk, press the Red button. The first bar named This week displays the exercise summary for the current week, The previous bars (named after the Sunday of the week in question) display the summary for the past 15 weeks. Press the Red button and scroll with the A / Y buttons to view the information. 304 exc

Burned calories + Kilometers or miles you have run altogether + Duration Press the Red button to enter: + Total duration for each of the five sport zones (scrall with the À / W buttons) Weekly exercise time divided into Polar sport zones Totals The total values include cumulative values of information recorded during your training sessions. Use the Total values file as à seasonal (or monthly) counter of your training values. The values are updated automatically when exercise recording is stopped. This function keeps track of your cumulative values starting from the last reset, For further information on how to reset the values, see page 33. Viewing Total Values 1 In the File menu, select Totals with the À / W buttons.

3. Usethe À / Y buttons to scroll through the following informati

Total ‘Total Duration + Total recorded exercise duration The date cumulation started ‘Total Distance + Total distance The date cumulation started ‘Total Calories Total amount of calories burned The date cumulation started Reset Totals Reset the total values Total Exe.Count Total count of exercises The date cumulation started Note: I there are no Total values accumulated yet, Empty is displayed. 324 exc

Resetting total values . In the File menu, select Totals with the À / Y buttons. Press the Red button Select Reset Totals with the À / W buttons and press the Red button. Choose the value you wish to reset from the menu and confirm with the Red button. *al + Duration + Calories + Exe.Count + Distance Reset …? No / Yes is displayed. To reset the value, select Yes with the Red button. The deleted information cannot be retrieved. Alteratively you can reset all values by selecting AI from the menu. Reset Totals? is displayed. By selecting Yes all the total values will be reset. By selecting No you wil go back to the Reset menu: Note: When the Total values memory becomes fu the accumulation start from D again. See the maximum values for Totals on page 80. Delete In Delete you can delete your previous exercises one by one, al exercises at the same time or just total values. . In the File menu, select Delete with the À / W buttons, Press the Red button to confirm Scroll through the following information with the À / W buttons: + Exercise: Select a single exercise you wish to delete. All Exes: Delete all exercises from the memory with one button press “ Totals: Delete the total values one by one or al totals at the same time. Delete Exercise? No / Yes is displayed. Select Yes and confirm with the Red button. To return to the Time mode, press and hold the Stop button.

You can view or change the settings of your running computer in the Settings menu. Settings an also be configured and transferred to your running computer by using PC. For further information, see page 70. To set values: + Select or adjust using the À / V buttons. The numbers scroll faster if you press and hold the À / W buttons while adjusting values. SETTINGS: + Accept your selection and go deeper into the menu with the Red button. Exercise Cancel your selection or return to the previous mode or menu by pressing the Stop button. AIY ip: Learn how your training can benefit from your running computer s features by consulting the running Features and training tips at we PolarRunningCoach.com. AIY User AIY General AIY Watch

Exercising with target zones produces different health benefits. Zoned exercise means that an exercise has been divided into 1-3 zones according to your heart rate, speed or pace. The end of a zone is marked with a timer. Altematively, the end of à zone can be marked with a distance An example of a heart rate-based An example of speed / pace-based Zoned exercise: zoned exercise. ! Do Speed Pace ï oi HRaax ! not Km/h min/km 1 noi 10 à nou 20 3004 à io 80 + 118 15 4004 113 ' ! 1 repeat ‘ ! 1 repeat D 5 à «LE 60 + — 12 504 L— 50 + k ii 1 530+ A Li Zone Zone? 120ne3, Zone1i Zone? 120ne3, Timer1/ Timer2/ Timer3/ Timer1/.Timer2/ Timer3/ Distance 1 Distance 2 Distance 3 Distance 1 Distance 2 Distance 3

Your running computer offers you three kinds of preset zoned exercises: Basic Zone! Heart rate on sport zone 3 No Timer / Distance Basic training with moderate intensity. Suggested duration, or example, 45 min. Interval Zone 1 Heart rate on sport zone 2 Timer: 5 min Zone 2 Heart rate on sport zone 4 Timer: 3 min Basic interval training, Good for users who are not used to doing interval training. Bercise starts with a 5-minute warm up followed by à 3-minute hard interval and à 5-minute light recovery period to be repeated, for example, 4 times. The exercise is finished with à 5-minute cool down OwnZone OwnZone 65-85% of maximum heart rate No Timer / Distance Basic OunZone-based (dail fitness) training with moderate intensity. Suggested duration, for example, 45 minutes. For more information on OwnZone, see page 59. When you begin your workout, you can easily select a preset exercise from your running computer settings. For example, if you run the same track every Tuesday, just select the exercise ever time you g0 running.

In Settings press the Red button and select Exercise from the menu. Confirm with the Red button Select the desired exercise by choosing Select with the À / W buttons. Press the Red button. + Free (No preset settings for the exercise. You can do any exercise you choose.) + Basic + Interval + OwnZone Add new (You can add your oun exercise.) Once you have selected the desired exercise mode, you will have the following options for operating the exercise: + Select + View + Edit + Rename + Default Select an Exercise By choosing Select you can set the exercise as a default when starting a new exercise.

1. In the Exercises menu select the exercise with the À / W buttons. Press the Red button to confirm.

2. Choose Select from the menu with the À / Y buttons and confirm with the Red button.

3. Selected as default exercise is displayed. Press the Red button to confirm. When starting a new exercise this exercise will act as a default.

View an Exercise By choosing View you can check the preset exercise settings.

1. In the Exercises menu select the exercise with the À / W buttons. Press the Red button to

confirm Choose View from the menu with the À / Y buttons and confirm with the Red button. Scroll through the values with the A / Y buttons: + name for the exercise target heart rate / speed / pace limits for each zone + timers + time / distance for the zone Note: The values differ according to the exercise you have chosen and its settings. Edit an exercise If you wish to modify a preset exercise (Basic or Interval) to fit your needs, refer to the exercise adding process. L. In the Exercises menu select the exercise with the À / W buttons. You cannot edit the Free exercise. Press the Red button to confirm.

2. Choose Edit from the menu with the À / Y buttons and confirm with the Red button.

3. Refer to the exercise adding process below.

Add a new exercise You can also add your own exercise to your running computer settings. Firstiy, you can set 0-3 zones for each exercise and define the heart rate limits or speed / pace limits for each zone. Secondly, you can set timers or distance values to guide you during the exercise. 384 exc

See the diagram below to view the whole adding process: Bercises Exeraise 020088 zone count Set zones Zone type Addanew || forthe Define zone exercise |” | crrcise type for the exercise Heart rate I-3zones | -Speed/ pace To add a new exercise with 1-3 zones: Heart rate Detine heart rate limits for the exercise - Polar sport zones = Manual Speed / pace Detine speed / pace limits for the exercise Zone guide / Guide type Polar sport || Define 20nes timers / Definethe | distances for heart rate the exercise limits Manual limits Define the heart rate limits New exercise added Timers Define timers for the exercise Distances Define distances for the exercise

1. In the Exercises menu choose Add new with the À / W buttons and confirm with the Red button.

2. Define how many zones the exercise will include.

Zones 2-3 Repeat limits and timers / distances setting for zones 2 and3

Exercise Zone Count +_0-3 (If you choose 0 zones, see further information on the next page.*)

3. Define the zone type for the exercise (heart rate-based exercise or speed/pace-based exercise).

Zone Type + Heart Rate + If you choose Heart Rate as the zone type, define whether you wish to use Polar sport ones or manual limits to guide your heart rate + SportZones + Define Polar sport zones as heart rate zones for the exercise: + HR Zone 1: Choose the sport zone (e.g. ZL: 50-59% etc.) and confirm with the Red button. > Continue from step 4. + Manual + Define the heart rate zone for the exercise manually + HR Zone 1: Set the high limit and low limit or the zone and confirm with the Red button. > Continue from step 4. Speed / Pace (the option depends on the speed view selection) + If you choose speed or pace for the zone type, the zones will be defined as speed or pace values. + SpeedZone 1 or Pace Zone 1: Set the high and low limits fr the zone and confirm with the Red button. > Continue from step 4.

Define whether you wish to hear à timer when you need to change from ane zone to another or if you wish to change zone after a specified distance.

Zone Guide + Timers + Zone 1 timer: Set the timer for he zone (minutes and seconds) Distances + Zone 1 distance: Set the distance for the zone (kilometers or miles, depending on your unit selection) Switch the timers and distances off. This means that you will not have guidance on vien to change from one zone to another during your workout. When you have defined the fist zone, Zone 1 OK! is displayed. If you have defined more than 1 zone for the exercise, repeat steps 3 and 4 until all ones have been defined. When the exercise is ready, New exercise added is displayed. The running computer will réturn automatically to the Exercises menu. The new exercise will be added to the Exercises menu where you can select it for your workout. “To add a new exercise without zones: You can also add an exercise without zones. This means that you will not have guidance on when to change from one zone to another during your workout. In this case you can change the zone during the exercise with ZoneLock. For more information on ZoneLock, see page 19. You can still use timers or distances to guide your training

1. In the Exercises menu choose Add new with the À / W buttons and confirm with the Red button.

2. Exercise Zone Count

+ Set the number of zones to 0.

3. Define whether you wish to hear a timer during the workout (e.g. as a reminder to drink) or set à distance (e.g. for

following lap times without recording them). Guide type Timers + Define how many timers you wish to have for the exercise. + Exercise Timer Count: 1-3 + Timer 1: Define minutes and seconds for the timer. Distances + Define how many distances you wish to have for the exercise. + Exercise Distance Count: 1-3 + Distance 1: Define the distance (kilometers or miles, depending on your unit selection).

Repeat step 3 until you have defined timers or distances for the exercise. Wen the exercise is ready, New exercise added is displayed and your running computer will return automatically to the Exercises menu: Wot + Timer means that your running computer will alert you after a specified time period. Distance means that your running computer wil alert you after a specified distance. Tip: For more information an target zones and how to apply them in your vorkout, see Target Zone Limits on page 58. Far training programs based on your hear rate, check www PolarRunningCoach.com for more information. To return to the Time mode, press and hold the Stop button. #24

In Features you can set different functions on your running computer. The functions help you get the most out of your exercise. You can modify the following features: + Footpod Select the footpod on or off and calibrate the footpod rennes. + Speed view Select wether ou want to vie speed or pace values. « AutoLap Select if you wish your running computer lo record laps automatically. Footpod + @ Touch Modify the QD -Touch function. AY + HRview Select hou your hear rate is displayed. sr + SportZones Select the lowest value for each of the five sport zones. AutaLap L. In the Time mode scroll with the À / W buttons until you reach Settings. Pres the Red button. EM 2. Select Features with the À / V buttons and confirm with the Red button. UV 3. Select the desire feature, press the Red button and fllou the steps below: AIY SportZones Footpod + On/0ff AIY + Calibrate + select the function f you choose Calibrate: Calibration Run AIY + Manual select how to calibrate the footpod

Calibration by running: The display reads Calibration Distance 1.0 km. Adjust the distance how far you wish to run to calibrate the footpod and press the Red button to confirm. To measure the running distance accurately you can, for example, run a 400 m track on a sports field nearby you. It is important that you calibrate the footpod so that it matches the kind of terrain that you normally run on. This ensures the accuracy of the calibration. The longer the distance you run the more accurate the calibration result is. Press Start And Run km is displayed. Turn the speed sensor on by pressing and holding the red button on the footpod until the blinking green light activates. Press the Red button and start the run by making the first step with the sensor foot onto the starting line and run the preset distance at a steady pace. The display reads Press OK After ….km. Stop exactly on the stop line of the preset distance. Press the Red button. Stand Still! Receiving Data. is displayed. Stand still with your arms down and wait until your running computer has received the data. When the calibration succes, Footpod Calibration Complete! Factor and a calibration value are displayed. The new calibration factor is used. Ifthe calibration fails, Footpod Calibration Failed! is displayed. 1f you cancel the calibration by pressing the Stop button, Footpod Calibration cancelled is displayed. When the calibration fails or you cancel the calibration the previous calibration factor is used.

Manual calibration: When you know the calibration factor (Le. you have calibrated the footpod previously) you can set the factor manually. The calibration factor is calculated as a ratio of the actual distance to the uncalibrated distance. For example, if you run 1200 meters and the wrist unit shows a distance of 1180 meters, the calibration factor should be adjusted to 1200/1180 = 1.017. L. The display reads Calibration Factor 1.000 and the number is flashing. Adjust the value and confirm with the Red button.

2. Calibration Complete! Factor and the preset value is displayed. Press the Red button to get to the previous display.

Note: + Héyour running computer has problems in finding the footpod signal Footpod not detected! is displayed. Check that the footpod is on and sorking and start the calibration process from the beginning. further problems arse, see the chapter Frequenty Asked Questions on page 77. + The calibration is done in metric units. This is because the most universal calibration location is à 400 m track, even in countries using the imperial units. Continue with the other set The display reads: A or Y to set and the Red button to accept Speed view + kmharmph AIY + minkm or min/mi + select the speed or pace view (depending on our unit selection) Autalap + on AIY + of + select the distance after which your running computer records a lap automatically (0.4-10.0 km / 0.2-6.2 mi) ei »4

The display reads: Press A or Y to ®-ouch + Showlimits AIY + Take Lap select the function + Change viewr + Light > (Feature) selected is displayed HR view HR AIY HR% + select the value SportZones + Zone low limits AIY + select the lowest value for each of the five sport zones > SportZones OK is displayed. Tip: Set AutoLap when running a race. À 1 km autolap is very helpful when running any events from 5 to 42 km because it will enhance and speed up your event review. + To return to the Time mode, press and hold the Stop button. 464 exc

Entering correct personal information ensures that the functions in your running computer operate with the highest possible degree of accuracy. is important that you give as realistic values as possible.

1. In the Time mode, press the À / W buttons until Settings is displayed. Select with

2. Scroll with the À / Y buttons until User is displayed and confim with the Red button.

3. Follow the steps below:

Note: The weight and height units depend on your unit selection. You can change the unit in general settings. To reach the general settings press Stop and select General > Units. The display reads: Press À or Y to set and the Red button to accept

The display reads: Press A or Y to

Birthday Day/ Month Month / Day Year Sex Male / Female Activity Top High Moderate Low art Rate HR max HR sit AIY ‘+ adjust the day (in 24h format) or the month (in 12h format} AIY + adjustthe month (in 24h format ar the day (in 12h format) AIY + adjust the year AIY + select gender AIY select activity level Note: Check your activiy level on page 50. AIX + adjust the HR, value, if you know your laboratory measured current maximum heart rate value. Vour age-predicted maximum heart rate value (220-age) is displayed as a defauit setting when you set this value forte first time. + adjust your heart rate value in a sitting position Note: For more information on HR, and HR, see the next page.

+ adjust this, you know your laboratory measured current Vans Value. Your predicted value or your last value is shown on the display as a defaut setting. Note: For more information on VO), 58e the next page. + To return to the Time mode, press and hold the Stop button. Maximum heart rate value (HRmax) HRax is used to estimate energy expenditure. HR, is the highest number of heartbeats per minute during maximum physical exertion. HR, is also useful when determining exercise intensity. The most accurate method for determining your individual HR,,,, is to perform a maximal exercise stress test in a laboratory. Heart rate value in a sitting position (HR) HR, is used to estimate energy expenditure. To determine your HR; easily, wear your transmitter, sit down, and do not engage in any physical activity. After two or three minutes, press the Red button in the Time mode to view your heart rate. This is your HR. To calculate your HR;4 more precisely, repeat the procedure several times and calculate your average.

Maximal Oxygen Uptake Value (VO2max) VOzma is used in the estimation of energy expenditure. VO, is the maximum capacity for oxygen consumption by your body during maximum exertion. I is also known as maximum aerobic power or maximal oxygen intake. VO, is à Commonly used determinant of aerobic (cardiovascular) fitness. Aerobic fitness relates to how well your cardiovascular system works to transport and utilize oxygen in your body. The most accurate way of determining your individual VO, is to perform a maximal exercise stress test in a laboratory. If you know your exact clinically tested current maximal oxygen uptake value, set the value by scrolling up or down. If you do not know this value, you can determine a comparable value, your Ownindex, by taking the Fitness Test. For further instructions, see page 65. Activity level The activity level is an assessment of your level of physical activity. Select the alternative that best describes the overall amount and intensity of your physical activity in the past three months. + Top You participate regular in heawy physical exercise at least 5 times a week. E.g. you exercise to improve performance for competitive purposes. + High You participate regular, at least 3 times à week, in heavy physical exercise. E.g. you run 10-20 km / 6-12 miles per week or spend 2-3 hours per weëk in comparable physical activity. + Moderate You participate regular in recreational sports. E.g. you run 5-10 km / 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 regular in programmed recreational sport or heauy physical activity. E.g, you walk only for pleasure or occasionally exercise sufficientiy to cause heavy breathing or perspiration: 50 « exc

You can view and change the general settings of your running computer in the General Settings mode. The functions help you handle the information on your running computer.

1. Inthe Time mode, press the À / W buttons until Settings is displayed. Press the Red button.

2. Select General from the menu and confirm with the Red button.

3. Follow the steps below:

The display reads: Press À or Y to set and the Red button to accept

+ Volume AIY Val 2 Vol 1 / Off + select the volume level (concerning button, activity and timer / distance sounds) + TZAlarm AIY On/ off select the target zone alarm on / off Note: I you select TZ Alarm, your running computer s alarm sounds wilh ever heartbeat when your heart rate is below or abave your target heart rate zone. Even if you select volume of the TZ alarm and watch alarm will work.

+ Manual / Automatic | + select the value Note: When choosing autamatic keylock, the keylack activates when you have nat pressed the buttons for 1 minute.

The display reads: Press A or Y to set and the Red button to accept

+ On/0f + select the value Note: When the Help function is on you wil get help notes to guide you through the functions. Fr example, you will be notified that the Sensor Signals have been found. Help nates will assist you with the use of your running computer.

+ Activate sleep mode? AIY No/ves + select the value Note: + You can activate the sleep mode in your running computer when not using the computer for a while, The sleep mode saves the battery lie. You can activate the rumning computer again by pressing any button. Turn Display on? No / Yes is displayed Uhen choosing Yes with the Red button, the computer is activated and functions normal. To activate the sleep mode again, choose No with the Red button or press the Stop button + The watch alarm is working also in the sleep mode. + To return to the Time mode, press and hold the Stop button. 54 exc

WATCH: Event AIY Alarm AIY Time 1 AIY Time 2 AIY Time Zone AIY Date

When you are not exercising you can wear your running computer as a watch. To change the watch settings, follow the steps in this chapter. AS EVENT One key to keeping training motivation high is to have an event objective in mind. You can set an event to the memory of your running computer. With the event counter you can track the exact number of days until your next event. You can set the event counter on the display of our running computer by pressing and holding the A button in the Time mode. L. In the Time mode, press the À / Y buttons until Settings is displayed. Press the Red button.

2. Select Watch with the À / W buttons and confirm with

3. Choose Event vith the A / W buttons and confirm with

4. To view and change the event settings, follow the steps below:

The display reads: Press À or V to set and the Red button to accept

View AIY + view the event

+ Date - Day/ Month or AIY = Month / Day + adjustthe date of the event (te order depends on your uni setings) Rename AIY rename the event by selecting letters with the A / W buttons and confiming with the Red button + Delete AIY + delete the event + To return to the Time mode, press and hold the Stop button.

You can set an alarm to sound at a particular time:

1. In the Time mode, press the À / W buttons until Settings is displayed. Press the Red button.

2. Select Watch with the À / W buttons and confirm with the Red button.

3. Select Alarm and confirm with the Red button.

4. To change the alarm settings, follow the steps below:

The display reads: Press À or Y to set and button to accept

+ adust the minutes The Alarm functions in all modes except in the Exercise mode. When the alarm sounds, Alarm! Snooze? ith a flashing backlight is displayed. The alarm vil sound for à minute unless you press Stop and cancel the alarm. To delay the alarm an extra 10 minutes, press the À / Y buttons or the Red button: Snooze is displayed and the snooze time starts counting. The alarm will sound again after 10 minutes. To cancel the snooze and Alarm, press Stop in the Snooze mode. Alternatively, you can quick access Alarm settings in the Quick menu by pressing and holding the Light button in the Time mode. Note: + Hfthe battery low symbol = appears in the display, the alarm cannot be activated. + The alarm will till sound even you have turned the sound of in the general settings. + To return to the Time mode, press and hold the Stop button. ac »5

453 TIME ZONES To help you follow the different time zones you can set two time zones to your running computer. L. In the Time mode, press the À / V buttons until Settings is displayed. Press the Red button.

2. Select Watch with the À / W buttons and confirm with the Red button.

3. Select Time 1 and confirm with the Red button.

4. To change the settings, follow the steps below:

play read. Press A or Y to set and the Red button to acc:

+ adjust the minutes When you have set Time 1 continue to Time 2: Time 2 AIY + adjust the hours (how many hours behind or ahead ou wish the Time 2 o be in comparison to Time 1) You can select the time zone in the watch settings. L. In the Time mode, press the À / V buttons until Settings is displayed. Press the Red button.

2. Select Watch with the À / W buttons and confirm with the Red button.

3. Select Time Zone from the menu with the À / Y buttons and choose Time 1 or Time 2. Time 1 in use or Time 2 in use is

In the Time mode you can change the time zone by pressing and holding the W button. The number 2 besides the time indicates that the Time 2 is in use. + To return to the Time mode, press and hold the Stop button.

1. In the Time mode, press the À / buttons until Settings is displayed. Press the Red button.

2. Select Watch from the menu with the À / Y buttons and confirm with the Red button.

3. Select Date from the Watch menu and confirm with the Red button.

4. To change the settings, follow the steps below:

The display reads: Press À or Y to set and the Red button to accept Date + Month/Day AIY + Day/Month + adjust the day, month, and year the order depends on + Year the unit settings) + To return to the Time mode, press and hold the Stop button.

In exercise, different heart rate zones produce different fitness and health benefits. The heart rate zones that suit you depend on your goal and your basic physical condition. Your running computer offers you three ways to use the target heart rate zones: OwnZone, Polar sport zones, and manual limits. Alteratively you can choose limits based on your speed or pace (footpod required). For further information on target zones and for à personalized training program, see www PolarRunningCoach.com. To set the heart rate limits for your exercise, follow the steps below: In the Time mode, press the À / W buttons until Settings is displayed. Press the Red button. Select Exercise and confirm with the Red button. Select the exercise you wish to modify and press the Red button. You cannot modify Free and OwnZone exercises. Press the À / W buttons until Edit is displayed. Confirm with the Red button. . Continue with editing the exercise. For further instructions see the chapter Exercise Settings on page 35.

+1 Target Zone Alarm: With the target zone alarm you can make sure that you exercise at the correct intensity, When the target zone alarm is activated, the symbol «ul is displayed in the Exercise mode. The running computer sounds an alarm when you are above or below your limit When you have selected heart rate based target zone limits and you are out of your target zone, the heart rate value start flashing and the wrist unit alarms with each heart beat, When you have selected the speed or pace based target zone limits and you do not stay within the limits, your running computer starts beeping. You can activate and deactivate the alarm in the Settings > General > Sound > TZ Alarm menu or during the exercise by pressing and holding the Light button and choosing TZ Alarm with the À / W buttons. TargetZone Alarm On or TargetZone Alarm Off is displayed if the Help function is on). Note: + Wien target zone limits are not activated, no target zone alarm in the exercise recording mode will sound, nor will target zone information be placed in the File. + The wrst unit sounds and backlight are turned off when the low battery symbol == is displayed. However, the alarm will mo once it is set before the symbol appears. + To return to the Time mode, press and hold the Stop button. exc

Your running computer is able to determine your individual aerobic (cardiovascular) heart rate zone automatically. This is called OunZone (02). OuwnZone ensures that you exercise within safe limits. The OwnZone feature determines your personal training zone primarily based on your heart rate variability. For most adults, OwnZone corresponds to 65-859 of maximum heart rate. The OwnZone varies daily, depending on your physical condition and mental state (for example, if you are not recovered from the previous training or feel stressed). OwnZone limits can be determined in 1-5 minutes during a warm-up period by walking, jogging, or doing some other sport. The main idea is that you start exercising slowly at à light intensity and then gradually increase the intensity by raising your heart rate. OunZone has been developed for healthy people. Some health conditions may cause heart rate variability based OunZone determination to fai, or example high blood pressure, certain cardiac arrhythmias, and certain medications. Your OwnZone Heart Rate Limits Before you start to determine your OwnZone, make sure that: «You entered your user settings correctiy. + You select the OwnZone exercise. Every time you start the OwnZone exercise, the running computer will automatically determine your OwnZone. You should redefine your OwnZone: When changing your exercise environment or the exercise mode. I you are returning to exercise after more than one week off. If you feel unusual about the physical state of your body when starting to exercise. For example you are stressed, not recovered from the previous training or not feeling well. After changing your settings. Start your exercise as described in the chapter Exercising on page 9. When you have pressed the Red button and your exercise starts, Finding OwnZone is displayed and the OwnZone determination

92. begins. The OwnZone symbol appears in the display.

Alternatively, to skip OunZone determination and use the previously determined OwnZone, press the Red button.

Determination of your OwnZone happens in five stages. _ Walk at a slow pace for 1 min. Keep your heart rate below 100 bpm / 50% HR, during this first stage. After each stage you will hear à beep (if the sound settings are on) and the display automatically lluminates (if you have switched the backlight an once before), indicating the end of the stage 2x» =. Walk at a normal pace for 1 min. Slowly increase your heart rate by 10-20 bpm / 5% HRare Walk at à brisk pace for 1 min. Slowly increase your heart rate by 10-20 bprm / 5% HR: o2»#8 Jog at à slow pace for 1 min. Slowly increase your heart rate by 10-20 bp / 5% HR: Jog at à brisk pace or run for L min. 22!

3. At some point during the

five stages, you will hear two beeps. Your OunZone has now been determined. If the determination was successful, OwnZone Updated and the limits are displayed. The limits are displayed as beats 60 « per minute (bpm) or as à percentage of your maximum heart rate HR%, depending on your settings.

4. If you cancel the OunZone

determination by pressing the Red button, or if the determination was not successful, your previously determined OwnZone limits will be used. OwnZone Limits appears with the limits on the display. If you are determining your OwnZone for the first time and cancel the process, the limits based on your age will be used. You can now continue with your exercise. Try to stay inside the given heart rate zone to maximize exercise benefits. Note: The elapsed time used for OnnZone determination is included in your exercise, so your exercise is recorded from when you fist Start it. For further information on OunZone, see wwi.polar.f and W.polarounzone.com.

You can also choose Polar sport zones to guide your workout. Polar sport zones mean à new level of effectiveness in heart rate based training, The training is divided into five sport zones based on percentages of your maximum heart rate. Sport zones provide an easy way to select and monitor the intensity of your training and follow Polars sport zones based training programs. Intensity % ofHR | Example Durations | Physiological Benef / Training Effect 2 Tones the néuromuscular system ULL 90-100% 02 minutes > increases matimum sprint race speed > increases anaerobic tolerance 4° HARD 80-90% 2-10 minutes > Improves high speed endurance > Enhances aerobic power 3° MODERATE 70-80% 10-40 minutes Z improves Hood creation > Increases metabolism > Increases aerobic 2 LIGHT 60-70% 40-80 minutes endurance > Strengthens body so that it tolerates higher intensity training > Helps and speeds up recovery after heavier oxercises 1 VERY LIGHT 50-60% 20-40 minutes Running in sport zone 1 is done at a very low intensity. The main training principle is that your performance level improves through recovery after training, not through the training itself. Sometimes the training may have been so strenuous that you have not yet recovered even the next day! In that case, you can accelerate your recovery process with very light intensity training.

Endurance training is done in sport zone 2. Running in this zone features an easy aerobic run. Endurance training is an essential part of every runners training program. In fact, endurance training is the basis of any training plan. Long-duration training in this light zone is effective for energy expenditure. Progress in endurance training requires persistence Aerobic power is enhanced in sport zone 3. The training intensity is higher than in sport zones 1 and 2 but stil mainly aerobic. Training in sport zone 3 can consist of intervals followed by recovery, for example. Running in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles. If your goal is to compete at your top potential, you will have to go to sport zones 4 and 5. In these zones you run anaerobically, in intervals of up to 10 minutes. The shorter the interval, the higher the intensity. Sufficient recovery between intervals is very important. The training pattern in zones 4 and 5 is designed to bring the runner to peak performance. The Polar sport zones can be personalized by using the measured HRa, When running in à certain sport zone, the aim is to use the whole zone. The mid-zone is à good target, but it is not necessary to keep your heart rate at that exact level al the time. The heart rate gradually adjusts to the training intensity. For instance, when moving from sport zone 1 to 3, the adjustment time of the circulatory system and heart rate can be 3-5 minutes. The response of the heart rate to an exercise of a certain intensity varies according to training, recovery, environmental, and other factors. This is why it is important to pay attention to your own feelings of exhaustion and adjust the training program according} 824 exc

Your Running Computer Guides Your Training with Polar sport zones Your running computer offers you an option to take advantage of the sport zones in a very easy way. You can choose sport zones as target heart rate zones. You can set timers or distancers to remind you when to change the zone to another one during an exercise or you can change the zone manually. For more instructions, see the chapter Exercise Settings on page 35. Polar sport zones work best vien you know your maximum heart rate and your aerobic and anaerobic thresholds. For determining your maximum heart rate you can use the age formula (as à default in your running computer), Predicted Maximum Heart Rate (HR), or have the value measured in à laboratory. Use sport zones ven you have à sport performance goal (.g., you train for a specific running event) or you want to target specific benefits in each of your workouts. You can download personalized training programs for running based on Polar sport zones at www.PolarRunningCoach.com web service.

Instead of determining your target heart rate zone by using OwnZone or Polar sport zones, you can define your target heart rate limits manual. Your target heart rate zone is a range between the lower and upper heart rate limits expressed as percentages of your maximum heart rate (HR) or as beats per minute (bpm). HR, is the highest number of heartbeats per minute during maximum physical exertion. As a default, the wrist unit calculates your HR,,,, using your age (Maximum heart rate = 220 - age). À more accurate HRar Value can be obtained from the Predicted Maximum Heart Rate (HRna-p) test (for more information, see the next page). For the most accurate measurement of your Has visit your doctor or exercise physiologist for an exercise stress test. The table below contains target heart rate zones in beats per minute (bpm) estimated by age in 5-year intervals. Write down your own HR and target heart rate zones and select the ones suitable for your training. Age HRoas 50-60% of | 60-710%of | 70-80%of | 80-J0%of | 90-100% of LL HRan Has HRan na 2 200 100-120 120-140 140-160 160-180 180-200 3 185 98-117 17-187 137-156 156-176 176-195 30 190 95-114 114-133 133-152 152-171 171-190 35 185 gg-111 111-130 130-148 148-167 167-185 or] 180 90-108 108-125 126-144 144-162 162-180 35 15 88-105 105-123 123-140 140-158 158-175 E] 170 85-102 102-119 119-136 136-153 153-170 5 165 83-99 9-16 116-132 132-L49 149-165 60 10 80-96 96-112 112-128 128-144 144-160 65 155 78-93 93-109 109-124 124-140 140-155 CR exc

The Polar Fitness Test is an easy, safe, and quick way to estimate individual maximal aerobic power and to obtain the predicted maximum heart rate value. The Polar Fitness Test is targeted to healthy adults. Ownindex Ounindex is a value comparable to maximal oxygen uptake (VOzn.,), à commonly used descriptor of aerobic (cardiovascular) fitness. Aerobic fitness relates to how well your aerobic system works to transport and utilize oxygen in your body. The stronger and more efficient your heart, the better your aerobic fitness. VO, is a good indicator of performance in endurance sports. I you want to improve your aerobic fitness, it takes à minimum of 6 weeks on average to see a noticeable change in Ounindex. Less fit individuals see progress even more rapidly, while for ftter individuals more time is needed. The better the aerobic fitness of an individual, the smaller the improvements in Ownindex. Aerobic fitness is best improved by exercise types that employ large muscle groups. Such activities include running, cycling, swimming, rowing, skating, cross-country king, and walking. To monitor your fitness progress start by measuring your Ownindex a couple of times during the first to weeks in order to get a baseline value. Thereater, repeat the test approximately once à month. Ounindex is based on the resting heart rate, heart rate variability at rest, age, gender, height, body weight, and self-assessed physical activity. Predicted Maximum Heart Rate (HRmax-P) The HR,,,-p definition is carried out simultaneously with the Polar Fitness Test. The HRmax-p score predicts your individual maximum heart rate value more accurately than the age-based formula (220 - age). The age-based method provides a rough estimation and may not be very accurate, especially or people who have been fit for many years or for older people. The most accurate way of determining your individual maximum heart rate is to have it measured in a laboratory (in maximal treadmill or bicycle stress test) by a doctor or an exercise physiologist. ac »65

Your maximum heart rate changes to some extent in relation to your fitness. Regular endurance exercise tends to decrease the HRa. There may also be some variation according to the sport you participate in. For example, running Ha > CYClIng HR > SWimmiNg HR HRma-P gives the possibility of following maximum heart rate changes due to training, without an exhaustive maximal stress test. HR-p is based on resting heart rate, heart rate variabiliy at rest, age, gender, height, body weight, and maximal oxygen uptake, and VOzn (measured or prédicted). The most accurate HRya, is obtained by entering your clinically measured VOzna, into your running computer. Fitness Test Settings To be able to carry out the Polar Fitness Test you need to make the following settings in your running computer: Set our personal user information and long-term physical activity level in the user settings. See more information on page 47. Setthe HR, ,-p on if you want to get a prediction of your maximum heart rate.

1. Inthe Time mode, press the À / W buttons until Test is displayed. Press the Red button

2. Scroll with the À / W buttons until HR max-p is displayed. Press the Red button.

3. Select On with the À / W buttons and confirm with the Red button.

Carrying Out the Test To get reliable test results, the following basic requirements apply: The test can take place anywhere - at home, at the office, at a health club - as long as the testing environment is peaceful. There should be no disturbing noises (e.g., television, radio, or telephone) and no other people talking to you. Keep the testing place, time of day, and environment the same every time the test is repeated. Avoid eating a heavy meal or smoking 2-3 hours prior to testing. Avoid heavy physical effort, alcoholic beverages, or 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. 66 « exc

Start the Test Ittakes 3-5 minutes to carry out the test. In the Time mode select Test with the À / W buttons. Press the Red button. Lie down and relax yourself for 1-3 minutes before the test. Press Start with the Red button. Your running computer starts searching for your heart rate. Fitness test starts in 5 sec and your heart rate are displayed. The test begins. Fitness Test Lay Down is displayed. Lie relaxed. Keep your hands alongside your body and avoid body movements. Don't communicate with other people. When the test is ready you will hear two beeps. Fitness test Ownindex and the result are displayed. The value is saved to Trend menu. For more information, see the section Fitness Classes on page 69. Press the Y button to see the HR,.,-p result (if HRn-p is on). The text Predicted maximum Heart Rate and the value are displayed. Press the Red button to confirm. Update to VO2 max? No / Yes is displayed. By selecting Yes the Ounindex value is saved to user settings. Update to HR max? No / Yes is displayed. By selecting Yes the HR,.,-p value is saved to user settings.

Note: + After saving the Ouninde and H8,,,-p values in user setings they will be used as à basis or calculating calarie consumption. + Héyou have not set our long-term physical activity level in User Setings, Set your personal activity leve. is displayed. Press the À /Ÿ buttons to select Top, High, Moderate, or Low. For further information on activity level, see page 50. + Héyour running computer does not receive your heart rate at he beginning or during the test, the test fils. Fitness Test failed. Check sensor. is displayed. Check hat the transmiter electrodes are wet and that the textile strap is snug enough.

Interrupt the Test + You can stop the determination any time during the test by pressing the Stop button. Fitness test cancelled is displayed for a few seconds. The latest Ownindex and HR,,,-p are not replaced. In the Trend menu you can see how your Owninde value has been developing. Trend menu includes 16 of your latest Ownindex values. In the HR max-p menu you can set the function on or off. Deleting values in the Trend view Select the value you wish to delete and press and hold the Light button. Delete value? No / Yes is displayed. Confirm your selection with the Red button. 68 « exc

Fitness classes The Polar Fitness Test result, your Ownindex, is the most meaningful when comparing your individual values and changes in them. Ownindex can also be interpreted according to your gender and age. Locate your Ownindex on the table to find out your current aerobic fitness classification, compared with those who are of the same age and gender. ge 1 2 3 4 5 6 1] The classification is based on literature review of 62 studies where ATATT R ETIe … VOzn, vas measured directh in healthy aduit subjects in the USA, Low Goon Canada and 7 European countries. Reference: Shvartz E, Reibold RC: Aerobic fitness norms for males and females aged 6 to 75 years: à review. Aviat Space Environ Med, 61:3-L1, 1990. Top athletes typically score Ownindex values above 70 (men) and 60 (women). Values as high as 95 can be reached by Olympic level endurance athlètes. Ounindex is the highest in sports that involve large muscle groups such as cross- country sking and cycling. 20-24 <27 2731 3236 3741 4246 4751 >5l 25-29 <26 2630 3135 3640 4144 4549 >49 3034 <25 25-29 3033 3437 3842 43-46 >46 3539 <21 2427 2831 3235 3640 414 >4 4044 <22 2225 2629 3043 3437 3841 >41 4549 <21 2123 2427 2831 3235 3638 >38 5054 <19 1922 2325 2629 3032 33-36 >36 55-59 <18 18-20 2123 227 2830 3133 >33 6065 <16 6-18 1921 2224 2527 2830 >30 WOMEN

7.1 EDIT SETTINGS WITH A COMPUTER

Your running computer offers you the option of editing the settings of your wrist unit with a computer. You can also personalize the display of your running computer by downloading logos. For this you need the Polar UpLink Tool". You can download the Polar UpLink Tool from www.polar.fi or from www.PolarRunningCoach.com. In order to be able to use the Polar UpLink Tool, you need à computer with a sound card and dynamic loudspeakers or headphanes. See www.polar.fi or www.PolarRunningCoach.com for further instructions. To transfer settings from your PC to your running computer:

1. In the Time mode press the À / Y buttons until Connect is displayed. Press the Red button.

2. Hold your running computer within less than 10 cm / 4” from the loudspeakers or headphones. Select Receive from the

menu and confirm with the Red button.

3. Start the data transfer from your PC.

4. Ifthe data transfer succeeded, UpLink Receive OK! is displayed. If the transfer fails, UpLink Receive Failed! is displayed. n« a

The Polar Running Coach is a complete web service tailored to support your training goals. Free registration gives you access to à personalized training program, diary, tests and caleulators, useful articles, and much more. You can gain access and start the registration process for the web service at www. PolarRunningCaach.com. Your running computer with the SonicLink data communication feature offers you the option of transferring exercise files to our personal training diary on the Polar Running Coach web service. For this you need the Polar WebLink®" software You can download the Polar WebLink to your PC at www. PolarRunningCaach.com. In order to be able to transfer the recorded training information with Polar WebLink, you need a personal computer with à sound card and microphone. To transfer files from your running computer to the web service: In the Time mode press the À / Y buttons until Connect is displayed. Press the Red button. . Hold your running computer within 0-5 cm / 0-2" of the microphone. Select Send and confirm with the Red button. You can send separate exercises by selecting Exercise and choosing the exercise you wish to send. You can also send Follow-up information. If the data transfer succeeded, SonicLink Send OK! is displayed. If the transfer fails SonicLink Send Failed! is displayed. See the help pages of the Polar WebLink software or www.PolarRunningCoach.com for further instructions.

Like any electronic device, your running computer should be treated with care, The suggestions below will help you full the guarantee obligations and enjoy this product for many years to come. Taking Care of Your Running Computer Store your wrist unit and transmitter in a cool and dry place. Do not store them in a damp environment, in non- breathable material (such as a plastic bag or a sports bag), or with conductive material such as a wet towel. Sweat and moisture can keep the transmitter electrodes wet and the transmitter activated, shortening battery life. Keep your unit clean. Clean it with a mild soap and water solution. Dry it carefully with a soft towel. Never use alcohol or any abrasive material such as steel wool or cleaning chemicals. The operating temperatures are -10 °C to +50 °C / +14 °F to +122 °F. Do not expose the running computer to direct sunlight for extended periods, such as by leaving it in a car.

Service During the two-year guarantee / warranty period we recommend that you service the product at an authorized Polar Service Center only. The warranty dogs not cover damage or consequential damage caused by service not authorized by Polar Electro. Wrist Unit Battery The estimated average battery life of the wrist unit is two years in normal use (1h/day, 7 days/week). Excessive use of the backlight drains the wrist unit's battery more rapidiy. The low battery indicator = is displayed when 10-15% of the wrist unit battery capacity is left and the battery should be replaced. Do not open the wrist unit yourself. To ensure water resistance properties and the use of qualified components, the wrist unit battery should be replaced by an authorized Polar Service Center only. At the same time, a full periodic check of the running computer will be done. exc

Note: + The backlight and wrist unit sounds are automatically deactivated when == is displayed. However, the alarm sound works once, if you have activated the Alarm before the = symbol appears. The alarm symbol 4] wil also disappear from the display. + In cold conditions the low battery indicator = may appear, but the indicator disappears when you return to à normal temperature. e Water resistance cannot be guaranteed after unauthorized service. + After a battery change, re-enter the time and date settings in Basic Settings. For further information, see page 7. Taking Care of Your Footpod «_Wipe drythe Polar S1 Foot Pod. + Avoid hard hits to the S1 Foot Pod as these may cause damage. S1 Foot Pod Battery The battery of the footpod needs to be replaced if the green light on the footpod turns red or there is no light at all when you press and hold the red button on the footpod. Check the chapter Assembling the S1 Foot Pod Battery on page L1 for replacing the battery. Taking Care of Your WearLink Transmitter Detach the connector from the strap when not in use. If you use insect repellent on your skin, you must ensure that it does not come into contact with the transmitter. WearLink Connector Clean the connector regularly after use with a mil soap and water solution. Never use alcohol or any abrasive material such as steel wool or cleaning chemicals on any part of the transmitter. Do not dry the connector in any other way than with a towel. Mishandling may damage it. Never put the connector in a washing machine or a drier! WearLink Strap <_The strap can be washed in a washing machine at 40 °C / 104 °F. We recommend that you use a washing pouch. «We recommend that you wash the strap after each use in pool water with a high chlorine content. «Do not spin-dry the strap or put the strap in a drier! «Do not iron the strapl!

WearLink Transmitter Battery The estimated average battery lifespan of the transmitter is 2 years (usage: Lh/day, 7 days/week). f your transmitter stops working, it might be due to the battery running out. To change the battery, you need a coin, sealing ring, and battery (CR 2025). L. Open the battery cover of the connector by turning it counter- clockwise with a coin from the CLOSE position to the OPEN position

2. Remove the battery cover, lift the battery and replace it

3. Remove the sealing ring of the battery cover and replace

it with à new ring Place the negative (-) side of the battery against the bottom and the positive (+) side against the cover. Put the cover on so that the arrow points to the OPEN position. Make sure that the cover s sealing ring is placed correctiy in its groove. Gently press the cover deep enough so that its exterior surface is on the same level as the connector's surface.

1. Turn the cover with the coin clockwise so that the arrow

on the cover turns from OPEN to CLOSE. Make sure that the cover is closed properlÿ! Note: 2 In order to ensure the maximum if span of the connector's battery cover, open it only when you need to change the battery. We recommend that you change the sealing ring of he battery cover every time you change the battery. You can get the sealing ring / battery Hits fom well-equipped Polar retalers and authorized Polar Services. In the USA and Canada: Additional sealing rings are available from an autharized Polar Service Center on. + Keep the batteries away from children. I swallowed, contact à doctor immediately. + Batteries should be disposed of properly according to local regulations.

Interference During Exercise Electromagnetic Interference Disturbances may occur near high voltage power lines, traffic lights, overhead lines of electric railways, electric bus lines or trams, televisions, car motors, bike computers, some motor driven exercise equipment, cellular phones, or when you walk through electric security gates. Exercise Equipment Several pieces of exercise equipment with electronic or electrical components such as LED displays, motors, and electrical brakes may cause interfering stray signals. To tackle these problems, try the following: Remove the transmitter from your chest and use the exercise equipment as you would normally. Move the wrist unit around until you find an area in which it displays no stray reading or does not flash the heart symbol. Interference is often worst right in front of the display panel of the equipment, while the left or right side of the display is relatively free of disturbance. Put the transmitter back on your chest and keep the wrist unit in this interference-free area as much as possible. . Ifthe running computer still does not work with the exercise equipment, this piece of equipment may be electrically too noisy for wireless heart rate measurement.

Crosstalk When in the non-coded mode the wrist unit picks up transmitter signals within 1 m / 3 ft. Simultaneous non- coded signals from more than one transmitter can cause an incorrect readout. Using Your Polar Running Computer in a Water Environment Your running computer can be worn when swimming. The running computer is not, however, a diving instrument. To maintain water resistance, do not press the buttons of the wrist unit under water. When measuring the heart rate in water you may experience interference for the following reasons: + Pool water with a high chlorine content and seawater are very conductive. The electrodes of a transmitter may short-circuit, preventing ECG signals from being detected bythe transmitter. Jumping into water or a strenuous muscle movement during competitive swimming may cause water resistance that shifts the transmitter to a location on the body where ECG signals cannot be picked up. The ECG signal strength depends on the individual and varies depending on the individual's tissue composition. The occurrence of problems when measuring the heart rate is considerably higher in water.

+ The SL Foot Pod can be used in any wet running environment, including rain, but it is not intended for underwater use. Minimizing Possible Risks When Exercising Exercise may include some risk. Before beginning a regular exercise program, it is recommended that you answer the following questions concerning your health status. If you answer yes to any of these questions, we recommend that you consult a doctor before starting any training program. Have you been physically inactive for the past 5 years? Do you have high blood pressure or high blood cholesterol? Do you have symptoms of any disease? Are you taking any blood pressure or heart medication? Do you have a history of breathing problems? Are you recovering from a serious illness or medical treatment? Do you use a pacemaker or another implanted electronic device? Do you smoke? Are you pregnant? Note that in addition to exercise intensity, medications for heart, blood pressure, psychological conditions, asthma, breathing etc. as well as some energy drinks, alcohol, and nicotine may affect your heart rate.

Itis important to be sensitive to your body's responses during exercise. I you feel unexpected pain or excessive fatigue when exercising, it is recommended that you stop the exercise or continue at a lighter intensity. Notice to individuals with pacemakers, defibrillators, or other implanted electronic devices. Individuals who have a pacemaker use the running computer at their own risk. Before starting use, we always recommend à maximal exercise stress test under a doctor s supervision. The test is to ensure the safety and reliability of the simultaneous use ofthe pacemaker and the Polar Running Computer. If you are allergic to any substance that comes into contact with your skin, or if you suspect an allergic reaction due to using the product, check the listed materials on page 80. To avoid any skin reaction to the transmitter, wear it over à shirt. However, moisten the shirt well under the electrodes to ensure flawless operation. Your safety is important to us. The shape of the footpod is designed to minimize the possibility of it getting caught in something. In any case, be careful when running with the ootpod in brushwood, or example.

Wat should do do nat know where I am in the menu? ess and hold the Stop button until te time of day is displayed. there are no reactions to any buttons? Reset the rist unit by pressing the four side buttons simuitaneousiy for 2 seconds. Set the time and date in the Basic Stting after the reset, Other settings are saved. You can Skip the rest of he settings by pressing and holding the Stop button. the heart rate reading becomes erratic or extremely high? Strong electromagnetic signals can cause eratic readings. So move away from possible sources of disturbance such as high-voltage power lines, traffic lights, overhead lines of electric railways or trams, car motors, bike computers, some motor-driven exercise equipment (ike fitness tests), or cellular phanes. I moving away does not help and the heart rate reading remains erratic, low don your speed and check your pulse manual. you feel it coresponds to the high reading on the display, you may be experiencing cardiac arrhythmia, Most cases of arhythmia are not serious, but consult your doctor nevertheless. he heart symbol lashes irregulariy? Check that your wrist uni is not further than L m 3 ft from ‘the transmitter. Check that the transmiter has not become loose during exercise Make sure that the électrodes of the transmiter are moistened. Make sure that there is no other heart rate transmitter within Im/3f.

+ Cardiac arrhythmia may cause irégular readings. In this case, consult your physician. ere is no heart rate reading (- -)? 2° Check that the lectrodes of the transmiter are moistened and that you are wearing it as instructed. Make sure the transmiter is clean. Check that you are not near high voltage power lies, tlevisions, cellular phones or other sources of elctromagneticinterference. Also make sure that you are not near (1 m / 3 f) other heart rate monitor users, when starting you exercise recording. Cardiec arthythmia may cause imegulr readings or a cardiac event may have altered your ÉCG wavefarm. In these cases, consul your physician. another person with a running computer or a heart rate monitor is causing interference? Move any from that person and continue your exercise normal. Alternative,

1. Take the transmittr off your chest for 30 seconds. Stay away

rom the person with the ather device.

2. Put the transmitter back on and bring the wrist unit up to your

hest near he transmitters Polar loge. The wrst unit will Start Looking for a heart rate signal again. Continue your exercise normal. the low battery symbol e=> appears? Usuall the first Sign of an expired battey is the low battery indicator on the display. For further information, see page 72. Note: In cold conditions the low battery indicatar may appear, but the indicator disappears when you return fo a normal temperature. >17

the display is blank? The running computer is in the battery saving mode when it is dispatched from the factory. To activate it, press any button. The Basic Setings stars. For further information, see page 7. Alternative) the battery may be dead (see the next question for further instructions) the battery of the wrist unit must be replaced? Ne recommend having al service done by an authorized Polar Service Center. This is especially necessary to ensure that the guarantee remains valid and is not affected by incorrect repair procedures performed by an unauthorized agent. The Polar Service Center will test your wrist unit for water resistance after battery replacement and make 2 full perodic check of the complete Ruming Computer Set. heck Footpod! message appears on the display? Check that you have turned on the footpod function from the wrist unit. Make sure that the footpod is turned on. A there is no light on the footpod the battery needs ta be replaced. For instructions on changing the battery, see the chapter Assembling the $1 Foot Pod Battery on page 11 I you keep the rit unit in front af you for longer than 15 seconds the speed and distance measurements stop. You need to reactivate the measurements by moving your hand. M you are running on a treadmill and have attached the wrist unit to a crossbar in front of you, try moving the wrist unit sideways.

have replaced the battery of the footpod, but the sensor still does not work? Please contact your local Polar distributor. Check www: polar fi for the contact information f the local Polar distributors. -.there are no or irregular running speed readings on the display? + Keep at a distance from other runners with footpods + you keep the ris unit in front of you for longer than 15 seconds the speed and distance measurements stop. You need to reactivate the measurements by moving your hand. exc

The Polar running computer display your performance indicators and helps you achieve your personal training goals. indicates the level of physiolgical train and intensity during your exercise. Na other use is intended or implied. 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 te back of your Polar product fr the water resistance category and compare it ta the chart below. Please note that these defiitions do not necessary apply t products of other manufacturers. Marking on the Wash splashes, sweat, | Bathingand | Skin diving with SCUBA diving | Water resistant case back raindrops etc swimming | snorkel (no airtanks) | (with air tanks) | characteristics Water resistant Splashes, raindrops etc. Water resistant 50m x x Minimum for bathing and swimming For frequent use in Water resistant 100m x x x water but no SCUBA diving ei >

WRIST UNIT Battery life: Average 2 years normal use (h/day, 7 days/week) Battery type: CR 2032 Operating temperature: _-10 °C to +50 °C / +14 °F to +122 °F Wrist strap material. Polyurethane Back cover and wrist strap buckle material: Stainless steel compling with the EU Directive 94/27/EU and its amendment 1999/C 205/05 on the release of nickel from products intended to come into direct and pralonged contact with the Skin. Watch Accuracy. better than + _0.5 seconds/day at 25 °C / 77 °F temperature. Heart Rate Monitor Accuracÿ 2 19% or 1 bpm, whichever larger, definition applis to steady-state conditions. Heart rate measuring range: 15-240 Totals Maximum time stored t Total Duration: 9999 h Maximum amount af calories stored to Total Calories: 999999 kcal Maximum number f exerises stared to Total Ex Count: 9999 Maximum number af km / mi stored to Total Distance: 999999 km / 621370 mi Maximum number of laps stored: 99 Maximum exercise time: 100 h

Operating temperature: Battery Battery life Weight Accuracy CR 2025 O-ting 20.0 x 1.0 Material FM Average 2 years (L h/day, 7 days/meek) -10 °C to +50 °C / 14 °F to 122 °F Poamide Pobyurethane, polyamide, nylon, polyester and elasthane 10 °C to +50 °C / 14 °F to 122 °F one AAA sized battery average 20 hours of use 62 g / 2,2 0 (without a battery) 3% or better ance calibrated, definition applis to steady-state conditions.

This limited Polar international guarantee is issued by Polar Electro Inc. fr the consumers who have purchased this product in the USA or Canada. This limited Polar international guarantee is issued by Polar Electro Oy fr the consumers who have purchased this product in other countries. Polar Electro Oy / Polar Electro Inc. guarantes to the original consumer purchaser of this device that the product il! be fre from defects in material or norkmanship for vo years from the date of purchase. Please keep the receipt or International Guarantee Card. This is your proof of purchase! The guarantee does nat cover the batten, damage due to misuse, abuse, accidents or non-compliance with he precautions; improper maintenance, commercial use, cracked or broken cases and elastic strap. Guarantee does not cover any damage/s,losses, costs ar expenses, direct indirect or incidental, consequental or special, arising aut of, ar related to the product. During the guarantee period the product will be either repaired ar replaced at an authorized Service Center free of charge. This guarantee does not affect he consumer statutor rights under applicable national or state laws in force, or the consumer rights against the dealer arising from their sales / purchase contract. CE 0537 is CE marting shows compliance of this product with Directive 93/42/EEC. Polar Electro Oy is a 1S0 9001:2000 certifie company. Copyright © 2005 Polar Electr Oy, FIN-90440 KEMPÈLE, Finland. Al rights reserved. No par af 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 T symbol in this user manual or in the package of this product are trademarks of Polar Electro Oy. The names and logos marked with a @ symbal in this user manual or in the package of this product are registered trademarks af Polar Electro Oy. ei »8

The material in this manual is for informational purposes only. The products it describes are subject to change without prior notice, due to the manufacturer's continuous development program. Polar Electro Inc. / Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein. Polar Electro Inc. / Polar Electro Oy shall not be liabl for any damages,losses, costs or expenses, direct, indirect ar ncidental, consequentil or special rising out of, or related to the use of this material of he products described herein. This product is protected by one or several af the following patents: W96/20640, US6104047, US6277080, W097/33512, 682326240, HK1016857, US 6361502, US 6418394, US 6537227, US 5719825, US 5848027, EP 1055158, US6714812, 188072, FRG2.09150, GB2258587, HK306/1996, S69592117-7, USSABGBLE, FI9G380, US5611346, EP665947, DEG9414362, F1 110915. Other patents pending. Manufactured by: Polar Electro Oy Professorntie 5 FIN-90440 KEMPELE Tel +368 8 5202 100 Fax +358 8 5202 300 polar. #4 a

5.3 LIMITES MANUELLES.