Polar CS400 User Manual
Polar CS400 User Manual Contents 1. INTRODUCTION ............................................................................................................ 4 2. CYCLING COMPUTER COMPONENTS ................................................................................... 4 3. GETTING STARTED ........................................................................................................ 5 Measuring Wheel Size........................................................................................
Polar CS400 User Manual TZ Alarm (Target Zone Alarm).................................................................................... 28 Keylock ............................................................................................................... 28 Units.................................................................................................................... 28 Language .............................................................................................................
Polar CS400 User Manual 1. INTROD UCT ION Congratulations! You have purchased a complete training system to tailor-fit your training needs. This user manual includes complete instructions, helping you get the most out of your cycling computer. 2. CY CLI NG COMPUT ER COMP O N E N T S 1. Polar CS400 Cycling Computer: Cycling and exercise data are recorded and displayed during exercise. 2. Polar WearLink® 31 Coded Transmitter: The transmitter sends the heart rate signal to the cycling computer.
Polar CS400 User Manual 5 3. GE TTING START ED Before activating your cycling computer, measure the wheel size of your bicycle. Measuring Wheel Size Wheel size settings are a prerequisite for correct cycling information. There are two ways of determining the wheel size of your bike: Method 1 Look for the diameter in inches or in ETRTO printed on the wheel. Match it to the wheel size in millimeters in the right column of the chart.
Polar CS400 User Manual To adjust the data, use UP, DOWN and accept with OK. The values scroll faster if you press and hold UP or DOWN. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. To activate your cycling computer, press OK twice. Once activated, it cannot be switched off! Welcome to Polar Cycling World! is displayed. Press OK. Language: Select English, Deutsch, Español, Français or Italiano. Press OK Start with bike settings is displayed. Press OK.
Polar CS400 User Manual Menu Structure 4. PRE PA RE FOR T RAINING Installation of the sensors Polar Bike Mount and CS400 Cycling Computer For instructions on how to install the Polar Bike Mount and the Polar CS400 Cycling Computer, consult Speed Sensor user manual. Polar Speed and Cadence Sensors For instructions on how to install the sensors, consult the separate Speed or Cadence user manuals.
Polar CS400 User Manual Navigate through the options with UP or DOWN • Free: Free exercise with no settings. • Basic: Training with moderate intensity. Duration around 45 min. • OwnZone: OwnZone-based exercise with moderate intensity. The cycling computer is able to automatically determine your individual aerobic (cardiovascular) heart rate zone during warm-up. This is called OwnZone. Suggested duration 45 minutes. For further information, see ???.
Polar CS400 User Manual 9 A. Heart rate B. Cadence* Press OK. A. For heart rate, select Sport zone, or Manual to set heart rate zone manually. Press OK. • Sport zone: Select one of the sport zones (e.g. Z1: 50-59%HR continue to step 3. ) for your exercise. Press OK to max Polar sport zones are heart rate intensity areas expressed in percentages of your maximum heart rate.
Polar CS400 User Manual Create New Exercises with Polar ProTrainer 5 Create more diversified exercises by using Polar ProTrainer 5. For further information, consult Polar ProTrainer 5 help. 5. TRAINING Wear the Transmitter Wear the transmitter to measure heart rate. 1. 2. 3. 4. Moisten the electrode areas of the strap under running water and make sure that they are well moistened. Attach the connector to the strap. Position the connector's letter L to the word LEFT on the strap and snap the fastener.
Polar CS400 User Manual and holding the DOWN button, you can switch the bike quickly or switch to heart rate recording only. By pressing and holding the UP button you can switch the exercise quickly. 3. Within 15 seconds, your heart rate appears on the display. The frame around the heart symbol indicates that transmission is coded. The cyclist symbol on the bottom, left hand corner indicates that bike 1 or 2 is in use.
Polar CS400 User Manual Default Views on Your Display When Using Speed Sensor Speed Heart rate Trip distance Speed in km/h Heart Rate Burned calories/ hour Trip distance Current heart rate Stopwatch Average heart rate Average speed Stopwatch Altitude Time of day Incline Altitude in meters Graph Heart rate graph Altitude in graph Stopwatch (Total duration of the exercise so far) Zonelock Countdown timer Zone pointer Current heart rate Customize the cycling computer display to show information you want
Polar CS400 User Manual 13 Symbols on the Display Text on the display Time of day Cycling symbol Bike number Key lock on Rec -symbol Interval icon Countd. Timer Lap number and time Lap distance* Symbol Explanation Time of day Recording mode: indicates that bike 1 or 2 on and bike date is recorded. The number on right, bottom corner indicates which bike is in use during this exercise. Indicates that the key lock is on.
Polar CS400 User Manual 14 Symbol Text on the display Arrival time Explanation Estimated time of arrival Ascent Ascended meters/ feet Inclinometer Uphill/downhill steepness in percentages and grades. Estimates in numerical form how steep uphill or downhill you are cycling and helps you to adjust cycling effort accordingly. Altitude Current altitude Cadence* Measures the speed at which you turn the cranks of your bicycle (i.e. cadence), in revolutions per minute (rpm).
Polar CS400 User Manual zone. For more information see Polar Sport Zones. This way, if you haven’t had time to define preset target zones prior to exercise, you can set a target zone on the go during a session. Press and hold LAP (OK) to Lock /Unlock zone. If, for example, you are cycling with a heart rate of 130 bpm which is 75% of your maximum heart rate, and matches sport zone 3, you can press and hold LAP to lock your heart rate into this zone. Sport zone3 Locked 70-79 is displayed.
Polar CS400 User Manual • recording. Free mode: Change your exercise profile to free exercise type. This does not delete the exercise you have performed, but will continue the exercise without settings. If you switch to Free mode, you can restart the original exercise by pausing the exercise again, and choosing Restart P1. Stop Exercise Interrupt exercise recording by pressing STOP. To stop recording completely, select EXIT. 6. A F TER T RAINING Care for your transmitter after exercise.
Polar CS400 User Manual Information appearing on the display (a - e displays below) depends on the settings and exercise type and settings (e.g. if your exercise does not include phases, phase information will not appear). Scroll the exercise bars with UP or DOWN and press OK to view: a. Basic information b. Bike information c. Sport zones information d. Phases information e. Laps information a. Basic information Select File > Exercise log. Scroll UP and DOWN to select the exercise and press OK.
Polar CS400 User Manual 18 Target zones (HR / cadence*) , alternating zone 1, zone 2, and zone 3. Upper limit Lower limit Time in, above, and below zone 1/2/3 (phase name displayed in programmed exercise). Time above zone Time below zone Time in zone Calories expended during exercise. Energy expenditure indicates overall exertion during exercise. Press Back to return to the basic information view.
Polar CS400 User Manual 19 Calories per kilometer Incline Maximum incline in % Maximum incline in degrees Decline Maximum decline in % Maximum decline in degrees Altitude Maximum altitude Minimum altitude Average altitude Ascent/ Descent Ascended meters/feet Descended meters/feet Temperature Maximum oC degrees Minimum oC degrees Average oC degrees Odometer Bike 1 or 2 Kilometers c.
Polar CS400 User Manual d. Phases Select File > Exercise log > Phases The Phases menu is displayed only if the exercise is created with the Polar ProTrainer 5 software and includes phases. In the Sport zones information view, press DOWN to view Phases information. Each phase can be viewed separately. Scroll data of an individual phase by pressing OK. Compare phases by pressing UP or DOWN.
Polar CS400 User Manual Cadence* Maximum cadence Average cadence of the current phase Press Back to return to Phases. * Optional sensor required. e. Laps Select File > Exercise log > Basic > Laps In the Phases information view, see Laps information by pressing DOWN. Laps are shown only if more than one lap is stored in the memory. Number of recorded laps Average lap time Best (fastest) lap number alternating with its time The last lap is never shown as the best lap, even if it is the fastest lap.
Polar CS400 User Manual Cadence* Maximum Average cadence of the lap Incline Incline in % Incline in degrees Altitude Ascent Altitude Altitude Descent Altitude Temperature Press BACK to return to Laps information view. *Optional sensor required. Weekly Summary Select File > Weekly In Weekly summary, you can view the accumulated data on 16 weeks of exercise. The bar on the far right named This week displays exercise summary for the current week.
Polar CS400 User Manual Totals Select File > Totals Totals includes cumulative information recorded during training sessions since the last reset. Use the Total values file as a seasonal or monthly counter of training data. The values are updated automatically when exercise recording is stopped.
Polar CS400 User Manual 24 Select Settings > Features > Altitude > Calibrate > set the altitude of current location If the altitude of your location differs significantly from the displayed altitude value Calibrate to xx? is displayed. Yes : Altitude calibrated to xx is displayed. No: Altitude calibration canceled is displayed. Calibrate the altitude to ensure it remains accurate.
Polar CS400 User Manual Speed On On 25 Cadence Rec Rate 1s Rec Rate 5s Rec Rate 15s Rec Rate 60s Off 5h 10min 26h 20min 67h 50min 271h On 4h 30min 22h 30min 59h 20min 237h Automatic Lap Recording Set the automatic lap recording Select Settings > Features > A.Lap > On > set the lap distance The cycling computer will automatically record laps. Choose Off to deactivate.
Polar CS400 User Manual Select Settings > Bike > Bike 1, Bike 2, or Other. Bike 2 and Bike 3 can be turned on or off. Select Other to deactivate speed and cadence sensors, and to measure heart rate, altitude, and temperature data only. Wheel Size Select Bike > Bike 1 > Wheel Wheel size settings are a prerequisite for correct cycling information. For more information on measuring the wheel size, see Measuring Wheel Size.
Polar CS400 User Manual User Settings Enter accurate user information in the cycling computer to receive the correct feedback on your performance.
Polar CS400 User Manual Sound Select Settings > General > Sound Volume Select Settings > General > Sound > Volume > On / Off Volume settings control button sounds and activity sounds during exercise. This does not affect the watch or target zone alarms (TZ Alarm). TZ Alarm (Target Zone Alarm) You can set the TZ Alarm On/ Off: Select Settings > General > Sound > TZ Alarm > On /Off If the target zone alarm is deactivated, the heart rate reading will flash when you are outside the target zone.
Polar CS400 User Manual Select Settings > Watch > Reminders > Add new Date: Enter the date of the task, dd=day, mm=month, yy=year. Reminder time: Enter the time for the reminder. Alarm: Set alarm to sound on time, or 10 min / 30 min / 1 hour prior to the task. Sound: Select alarm sound Silent / Beep / Normal. Repeat: Select reminder to repeat Once / Hourly / Daily / Weekly / Monthly / Yearly. Exercise: Select an exercise to link to the reminder.
Polar CS400 User Manual Time zone Switch between time zones Select Settings > Watch > Time zone > Time 1 / Time 2 Select a time zone In time mode, change the time zone by pressing and holding DOWN. Number 2 on the lower right corner of the display indicates that Time 2 is in use. Date To set the date in the cycling computer Select Settings > Watch > Date dd=day, mm=month, yy=year Change settings easily by using the Polar ProTrainer 5 software. For further information, see software help.
Polar CS400 User Manual ProTrainer 5 software. This chapter includes the basic instructions on how to navigate and manage the program once you have downloaded it to your cycling computer. For further information on creating programmed exercises with the software, transferring them to your cycling computer, and analyzing your performance after training, consult Polar ProTrainer 5 help.
Polar CS400 User Manual • Sport profile: View the name of chosen sport profile. For further information, consult Polar ProTrainer • 5 software help. Reminder: Set the reminder time. Perform Programmed Exercise Start Exercising If you set a reminder, your cycling computer will remind you to train according to plan on the scheduled date. View the planned exercise information by pressing OK when the reminder has gone off.
Polar CS400 User Manual Once a programmed exercise is over, this display shows that the exercise is completed, Ride 1 completed will appear. The cycling computer enters Free exercise mode, and you can continue exercising without settings. The exercise is recorded and filed. For further information on planning the sessions and transferring them to your cycling computer with the Polar ProTrainer 5 software, consult software help.
Polar CS400 User Manual formula (220 - age). For further information on HRmax, see User Settings. To make sure the test results are reliable, the following basic requirements apply: • • • • • You can perform the test anywhere - at home, at the office, at a health club - provided the testing environment is peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no other people talking to you. Always take the test in the same environment and at the same hour.
Polar CS400 User Manual 35 After the Test Fitness Level Classes Your OwnIndex is most meaningful when comparing your individual values and changes in them over time. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex on the table below, and find out how your aerobic fitness compares to others of the same gender and age. Top athletes typically score OwnIndex values above 70 (men) and 60 (women). Olympic-level endurance athletes can reach values as high as 95.
Polar CS400 User Manual 36 Select Test > Fitness > Trend See how your OwnIndex value has been developing in the Trend menu. Up to 16 OwnIndex values and respective dates are included in the display. When the test trend file becomes full, the oldest result is automatically deleted. The most recent test date, a graph of your OwnIndex results, and the latest OwnIndex value are displayed. Scroll UP or DOWN to view other values.
Polar CS400 User Manual Target zone LIGHT 37 Intensity % of HRmax, bpm 60–70% 114-133 bpm Example durations Training benefit 60–300 minutes Benefits: Improves general base fitness, improves recovery and boosts metabolism. Feels like: Comfortable and easy, low muscle and cardiovascular load. Recommended for: Everybody for long training sessions during base training periods and for recovery exercises during competition season.
Polar CS400 User Manual blood pressure, cardiac arrhythmias, and certain medications. Listening to and interpreting the signals your body sends during physical exertion is an important part of getting fit. Since warm-up routines differ for different types of exercise, and since your physical and mental state may also vary from day to day (due to stress or illness), using the OwnZone function for every session guarantees the most effective heart rate target zone for that particular type of exercise and day.
Polar CS400 User Manual Target intensity 70 % HRR for a person with HR max 201 bpm and HRrest 50 bpm Exercise HR= 70% (201-50) + 50 Exercise HR=156 bpm For a precise exercise heart rate, you need your exact HRmax and HRrest. When using estimated HRmax, exercise heart rate values are always estimates. *In Polar CS400 and CS600 cycling computers, the heart rate value during a resting state is measured in a sitting position (HRsit).
Polar CS400 User Manual water solution. Dry it with a towel. Never use alcohol or any abrasive material (steel wool or cleaning chemicals). Rinse the transmitter strap with water after every use. If you use the strap more than three times a week, wash it at least once every three weeks in a washing machine at 40°C / 104°F. Use a washing pouch. Do not soak, and use neither detergent with bleach nor fabric softener. Do not dry-clean or bleach the strap.
Polar CS400 User Manual 1. Using a coin that sits tight into the back cover groove, open the battery cover by pressing slightly and turning counter clockwise. 2. Remove the battery cover. The battery is attached to the cover, which should be lifted carefully. Remove the battery and replace with a new one. Be careful not to damage the threads of the back cover. 3. Place the positive (+) side against the cover and negative (-) side of the battery against the cycling computer. 4.
Polar CS400 User Manual 42 Exercise equipment with electronic or electrical components such as LED displays, motors and electrical brakes may cause interfering stray signals. To solve these problems, try the following: 1. 2. 3. Remove the transmitter from your chest and use the exercise equipment as you would normally. Move the cycling computer around until you find an area in which it displays no stray reading or does not flash the heart symbol.
Polar CS400 User Manual 43 Accuracy of heart rate monitor: ± 1% or 1 bpm, whichever larger. Definition applies to stable conditions.
Polar CS400 User Manual Marking on case back Water resistant Water resistant 50m Water resistant 100m 44 Wash splashes, sweat, raindrops etc. Bathing and Skin diving swimming with snorkel (no air tanks) SCUBA diving (with air tanks) x Water resistant characteristics Splashes, raindrops etc. x x x x Minimum for bathing and swimming*. x For frequent use in water but not SCUBA diving. *These characteristics also apply to Polar WearLink 31 transmitters marked Water resistant 30m.
Polar CS400 User Manual …Check WearLink! is displayed and your cycling computer cannot find your heart rate signal? • • • • • • • Make sure the cycling computer is no further than 1 m / 3 ft from the transmitter. Make sure the transmitter belt has not loosened during exercise. Make sure the textile electrodes in sports apparel fit snugly. Make sure that the electrodes of the transmitter / sports apparel are moistened. Make sure the transmitter / electrodes in the sports apparel are clean and undamaged.
Polar CS400 User Manual outside the European Union by following local waste disposal regulations and, where possible, utilize separate collection of electronic devices. Polar Electro Oy is a ISO 9001:2000 certified company. Copyright © 2007 Polar Electro Oy, FIN-90440 KEMPELE, Finland. All rights reserved. No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy.
Polar CS400 User Manual 47 Index 12h/24h time mode .....................29 RR recording ...............................24 A.Lap on/off ................................25 Activity level ...............................27 Alarm setting ..............................29 Altitude calibration ......................23 Analyzing training in software .........16 Selecting exercise type ................... 7 Sound .......................................28 Speed limits ................................
