Polar CS300™ User Manual
POLAR CS300™ CYCLING COMPUTER COMPONENTS Polar Speed Sensor™ A wireless speed sensor measures speed and distance during cycling. Magnet Sensor WearLink™ Coded Transmitter The connector transmits the heart rate signal to the cycling computer. The electrode areas of the strap detect your heart rate. Polar Bike Mount™ Secure the bike mount to your bike and attach the cycling computer to it. Rubber part Cable tie polarpersonaltrainer.com polarpersonaltrainer.
CONTENTS 1. 2. 3. 4 GETTING STARTED .............................................................................................................................................................6 1.1 BASIC SETTINGS ......................................................................................................................................................6 1.2 MENU STRUCTURE ...........................................................................................................................
5. MONITOR YOUR PERFORMANCE ......................................................................................................................................25 4.1 FILE .......................................................................................................................................................................25 4.1.1 Exercise File (EXERCISES) .........................................................................................................................25 4.1.
1. GETTING STARTED 1.1 BASIC SETTINGS Before you start exercising with the Polar Cycling Computer, customize the Basic settings. Enter as accurate data as possible to ensure correct feedback based on your performance. LIGHT UP Scroll selections / values up To adjust the following data, use the / and OK buttons: 5. Time: Select either 12 H or 24 H and enter the local time. 6. Date: Enter today’s date; dd = day, mm = month, yy = year. 7. Units: Select either metric (KG/CM) or imperial (LB/FT).
1.2 MENU STRUCTURE • CYCLING/OTHER • START • SETTINGS • SEND • RECEIVE • TEST • TREND Press / to scroll and OK to enter a mode/menu. • EXERCISES • TOTALS WATCH BIKE EXE.SET TIMERS USER GENERAL ENG • • • • • • Tip: • To lock/unlock buttons, press and hold LIGHT button. • To return to Time mode, press and hold .
2. INSTALL 2.1 INSTALL BIKE MOUNT Use cable ties to secure the bike mount snugly on the handlebar as shown above. To ensure the most accurate reading, attach the wrist unit to the bike mount every time you do a cycling exercise. 2.2 INSTALL SPEED SENSOR 1. max 50 cm / 1’6’’ 2. 1. Attach the speed sensor on the opposite side of the front fork than the mounted cycling computer. The distance from the cycling computer should be 30-40 cm/1’-1’3’’.
3. 3. Pass cable ties through the sensor and rubber part holes (picture 3). Adjust the sensor to the front fork so that the POLAR logo faces outward (picture 4). Adjust the ties loosely. Do not tighten them fully yet. 4. Attach the magnet to a spoke at the same level as the sensor (picture 5). The magnet hole must be facing the speed sensor. Fasten the magnet to the spoke and tighten it loosely with a screwdriver. Do not tighten it fully yet. 5.
2.3 BIKE SETTINGS (BIKE) The cycling computer can be programmed for two separate bike preferences. Select bike 1 or bike 2 when you start recording. View or change the following bike settings in the Settings menu. Select Settings -> Bike -> BIKE 1 or BIKE 2: 1. AUTOSTART: ON / OFF The AutoStart function starts or stops exercise recording automatically when you start or stop cycling. You have to install the Polar Speed Sensor to use the AutoStart function. For further information, see chapter 2.
4. WHEEL SIZE Wheel size settings are a prerequisite for accurate cycling information. To measure size, choose one of two methods: METHOD 1 1. Find the wheel diameter printed on the frame. 2. Match the diameter in inches or in ETRTO to wheel size in millimeters on the right side of the chart. Note that wheel sizes in the above chart are approximate, as wheel size depends on wheel type and air pressure. METHOD 2 1.
3. START EXERCISING 3.1 WEAR THE TRANSMITTER 1. Wet the electrodes (bits of cross-ply fabric) on the strap with water. + 2. Attach one end of the connector to the strap. (LEFT=L or RIGHT=R.) 3. Adjust the length until the strap fits snugly around your chest. The Polar logo should be in a central, upright position. Fasten the other end of the connector to the strap. 4. Unfasten the belt after exercise by applying pressure with your thumb and forefinger and turn as indicated in the picture.
3.2 RECORD YOUR EXERCISE 1. Wear the transmitter and wrist unit. Start heart rate measurement by pressing OK. Exercise is displayed and the cycling computer starts to search for your heart rate. Preferably, there should be no other heart rate monitors nearby (within 1m / 3ft) to avoid interference. appears on the display. The frame around the heart symbol indicates that 2. Within 15 seconds, your heart rate is shown in digits, and transmission is coded.
3.3 EXERCISE SETTINGS (EXE. SET) Access exercise settings by selecting Settings -> EXE. SET, or before recording an exercise, by selecting Exercise -> CYCLING / OTHER -> SETTINGS. The settings allow you to customize the target zone alarm sound, target zone limits and heart rate view. 1. ALARM: VOL 2 / VOL 1 / OFF Adjust the target zone alarm sound volume. This symbol indicates that the alarm is activated. 2.
3.3.1 OWNZONE LIMITS (OWNZONE) OwnZone is your individual aerobic (cardiovascular) training zone that is determined automatically. OwnZone ensures that you exercise within safe limits, and makes exercising easier and more enjoyable. OwnZone is based on measuring changes in heart rate variability. OwnZone may vary daily, depending on your physical and mental condition. For most adults, OwnZone corresponds to 65-85% of maximum heart rate. It is advisable to use OwnZone every time you exercise.
Determining Your OwnZone Heart Rate Limits Find your OwnZone limits in 1-5 minutes during a warm up period by cycling or walking/jogging. You should start exercising gently at a light intensity and gradually increase intensity to raise heart rate. Before you start, make sure that, • Your user settings are correct. • The OwnZone function is activated. The cycling computer will automatically determine OwnZone every time you start exercising if the OwnZone function is on. 1. Start recording exercise.
3. At some point during the session, you will hear two, consecutive beeps. This means OwnZone has been determined. If determination was successful, OwnZone Updated will alternate with the heart rate limits on your display. The limits are displayed in beats per minute (bpm) or as a percentage of maximum heart rate (%HRmax) depending on your settings. 4. If OwnZone determination was not successful, your previously determined OwnZone will be used and OwnZone Limits appears with the limits on the display.
3.3.2 AUTOMATIC LIMITS (AUTOMATIC) Automatic limits are determined using an age-based formula (220 minus age). The limits are displayed either in beats per minute (bpm) or as a percentage (%) of your maximum heart rate. Your date of birth is required for the cycling computer to calculate the automatic limits. Choose automatic limits in four exercise intensities: HARD 80-90% HRmax. For relatively short exercise at high intensity, for example cycling anaerobically in intervals of up to 12 minutes.
3.3.3 MANUAL LIMITS (MANUAL) Determine and set your target heart rate limits manually, either in bpm or % of your HRmax. 3.3.4 CADENCE LIMITS (CADENCE) Set the upper and lower cadence limits for a cycling session. For this you need an optional cadence sensor. Note: If you choose the cadence limits for a non-cycling (OTHER) exercise, automatic limits are in use by default. Tip: In general, it is advisable to maintain cadence between 80 and 100 rpm.
3.5 FUNCTIONS DURING EXERCISE There are two types of button presses: • Short press; press and release the button • Long press; press and hold the button for at least one second LIGHT Short press: Activate backlight or Night mode. Long press: Keylock on/off. STOP Short press: pause exercise. UP / DOWN Short press: Scroll exercise mode views Long press: Start automatic scrolling forwards / backwards. Stop scrolling with a short press. OK Short press: Reset exercise trip value.
3.6 EXERCISE MODE VIEWS View combinations of exercise data. Switch displays with / . Speed view can only be displayed in CYCLING mode. • Total distance / trip alternating • Speed (km/h or mph) • Heart rate Cadence only when cadence data is available in CYCLING mode.
Time • Estimated Time of Arrival (ETA) based on cycling speed. Note: If ETA function is not in use, speed (Spd) and average speed (AvgSp) alternate on the upper row. • Time • Heart rate Zone Pointer helps you stay inside the target zone. Current heart rate / cadence appears as a heart / cadence symbol between upper and lower limits. Note: Zone Pointer view is only displayed when HR / cadence limits are turned on.
Timers are displayed only when at least one timer is in use. For further information, see chapter 3.4 Timers. • Timer 1 or Timer 2 • Time left • Heart rate ENG Graphical Comparison view can only be displayed in CYCLING mode.
3.7 VIEW EXERCISE SUMMARY Press to pause exercise recording. You are given three options: • CONTINUE exercise • EXIT Recording mode and enter Exercise summary view • Adjust exercise SETTINGS Summary File After exiting a CYCLING exercise, two summary views alternate on the display: • Cycling information and • Heart rate information. After an OTHER exercise, only heart rate information is displayed. Heart rate information Cycling information • Distance • Average / maximum speed alternate.
4. MONITOR YOUR PERFORMANCE 4.1 FILE Exercise file allows you to review heart rate and other information recorded during an exercise session. In the File view, you have two options: • Detailed information on individual EXERCISES. • This week’s / season’s TOTALS. 4.1.1 EXERCISE FILE (EXERCISES) The cycling computer can store up to 14 exercise files. Select an exercise you wish to view by pressing / and OK. • Exercise type (Cycling/Other) • Graphic bars represent exercises.
Press / to scroll through the following: 1. Duration • The time exercise recording started • Duration of exercise 4. Calorie Expenditure • Burnt calories (kcal / Cal) • Fat percentage of burnt calories Note: You can delete the active file by pressing and holding the LIGHT button. Note: Estimated fat consumption is calculated using total kilocalories expended during a training session. Fat percentage can vary between 10 to 60%.
4.1.2 TOTALS FILE (TOTALS) The Totals file has two options for total values since last reset: this WEEK’s or this SEASON’s total exercise information. 1. Exercise Time (Exe.Time) • Reset date • This week’s/season’s total exercise time 8. Maximum Speed (MaxSp) • The date maximum speed was recorded • This week’s/season’s maximum speed 2. Riding Time (RideTime) • Reset date • This week’s/season’s total riding time 9. Maximum Cadence (Max.
Resetting Season Values 1. In the File menu, select TOTALS -> SEASON -> Reset Total Counters? 2. Choose the value you wish to reset from the menu and confirm with OK. • EXE.TIME (Exercise time) • RIDETIME (Riding time) • CALORIES • EXE.COUNT (Exercise count) • RIDE.COUNT (Riding count) • DISTANCE 1 • DISTANCE 2 • MAX.SPEED (Maximum speed) • MAX.CAD (Maximum cadence) • HR ZONES (Heart rate zones) To reset all values, select ALL in the menu. 3. ARE YOU SURE? is displayed. To reset, select YES.
4.2 DATA TRANSFER (CONNECT) The cycling computer offers two means of data communication with a PC: • SEND data with Polar WebLink™ Transfer exercise data to the Polar web service using Polar WebLink software. • RECEIVE data with Polar UpLink™ Tool Edit cycling computer settings and upload logos from a PC to your wrist unit using Polar UpLink Tool software. To download the Polar WebLink and Polar UpLink Tool free of charge visit www.polar.fi. polarpersonaltrainer.com ENG polarpersonaltrainer.
4.3 POLAR FITNESS TEST™ The Polar Fitness Test™ is an easy, safe, and quick way to measure your aerobic (cardiovascular) fitness at rest. The result, Polar OwnIndex, predicts your maximal oxygen uptake (VO2max). The Polar Fitness Test also calculates the predicted maximum heart rate (HRmax-p). The Polar Fitness Test is designed for healthy adults.
4.3.1 PERFORMING THE FITNESS TEST (TEST) Note: To carry out the Polar Fitness Test, enter your personal user information and long-term physical activity level in the User settings. See chapter 5.2 User Settings for further information. Wear the transmitter during the test. 1. In Time mode, select Test -> TEST. The fitness test begins immediately. Fitness Test >_______ is displayed. Arrows >> indicate the test is ongoing. 2. When the test is over, you will hear two beeps.
4.3.2 FITNESS TEST RESULTS OwnIndex The Polar Fitness Test results in a value called the OwnIndex. This is a value comparable to maximal oxygen uptake (VO2max), which is commonly used to evaluate aerobic (cardiovascular) fitness. Your long-term level of physical activity, heart rate, heart rate variability at rest, gender, age, height and body weight all influence OwnIndex. OwnIndex is useful for following the development in your fitness level over a longer period of time.
Fitness Classes Your OwnIndex is most meaningful when comparing your individual values and changes in them over time. OwnIndex can also be interpreted based on your 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. The classification is based on literature review of 62 studies where VO2max was measured directly in healthy adult subjects in the USA, Canada and 7 European countries.
5. SETTINGS 5.1 WATCH SETTINGS (WATCH) 1. ALARM: OFF / ONCE / MON - FRI / DAILY You can set the alarm to function ONCE, from Monday to Friday (MON-FRI) or DAILY. The alarm functions in all modes except in Exercise mode and will sound for a minute unless you press to cancel. To delay the alarm an extra 10 minutes, press / or OK. To cancel the snooze, press . Note: • If appears in the display, the alarm cannot be activated.
5.2 USER SETTINGS (USER) Entering accurate personal information ensures that you receive correct feedback based on your performance (calorie consumption, OwnZone determination etc). 1. Weight 2. Height 3. Birthday 4. Sex: MALE / FEMALE 5. Activity: TOP / HIGH / MODERATE / LOW Activity level is an assessment of your level of long-term physical activity. Select the alternative that best describes the overall amount and intensity of your physical activity in the past three months.
Extra User Settings The cycling computer uses HRmax, HRsit and VO2max values for estimating your energy expenditure. Note: Default values of HRmax, HRsit and VO2max based on your age may be used when no other accurate values are available. 1. HRmax (Maximum heart rate) HRmax is the highest number of heartbeats per minute during maximum physical exertion. HRmax is used to determine exercise intensity.
5.3 GENERAL SETTINGS (GENERAL) 1. SOUND: VOL 2 / VOL 1 / OFF Adjust the sounds of the cycling computer. Note: When and Battery low are displayed, the backlight and cycling computer sounds are automatically deactivated. 2. KEYLOCK: MANUAL / AUTOMATIC Keylock prevents accidental pressing of the buttons. • Manual keylock - press and hold the LIGHT button (for at least one second to turn keylock on / off. • Automatic keylock - is activated when you have not pressed the buttons for a minute. 3.
CARE AND MAINTENANCE Like any electronic device, the Polar cycling computer should be treated with care. The suggestions below will help you fulfill guarantee obligations and enjoy this product for many years to come. Taking Care of Your Polar Cycling Computer Wrist Unit Transmitter (Connector / Strap) Speed Sensor Keep in a cool and dry place, not in a damp environment, in non-breathable material (a plastic bag or a sports bag) nor with conductive material (a wet towel).
Speed Sensor Battery Contact your authorized Polar Service Center to replace the speed sensor. Transmitter Battery If 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). 1. Open the battery cover of the connector with a coin by turning it counter clockwise from CLOSE to OPEN. 2. Remove the battery cover, lift the battery and replace it with a new one. 3.
PRECAUTIONS The Polar cycling computer displays performance indicators. It indicates the level of physiological strain and exercise intensity. It also measures speed and distance when cycling with a Polar speed sensor. No other use is intended or implied. It is important to be sensitive to your body’s responses during exercise. If you feel unexpected pain or excessive fatigue when exercising, it is recommended that you stop the exercise or continue at a lighter intensity.
Electromagnetic Interference and Exercise Equipment • 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. • To avoid erratic readings, move away from possible sources of disturbance.
FREQUENTLY ASKED QUESTIONS What should I do if... ... appears and the wrist unit battery must be replaced? See the chapter Care and Maintenance for further instructions. ...I do not know where I am in the menu? Press and hold until the time is displayed. ...there are no reactions to any buttons? Reset the wrist unit by pressing all the buttons simultaneously for two seconds. Set the time and date in Basic Settings after the reset. All other settings are saved.
WRIST UNIT TRANSMITTER SPEED SENSOR Battery life (1h/day, 7 days/week) Average 2 years Average 2 years Average 4500 hours Battery type CR 2430 CR 2025 – Battery sealing ring – O-ring 20.0 x 1.
Water resistance of Polar products is tested according to International Standard ISO 2281. Products are divided into three different categories according to their water resistance. Check the back of your Polar product for the water resistance category and compare it to the chart below. Please note that these definitions do not necessarily apply to products of other manufacturers. Marking on the case back Wash splashes, sweat, raindrops etc.
LIMITED INTERNATIONAL POLAR GUARANTEE • This limited Polar international guarantee is issued by Polar Electro Inc. for those consumers who have purchased this product in the USA or Canada. This limited Polar international guarantee is issued by Polar Electro Oy for those consumers who have purchased this product in other countries. • Polar Electro Oy/Polar Electro Inc.
POLAR DISCLAIMER 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.
INDEX General settings ......................................37 Guarantee ...............................................45 Heart rate settings ................14, 15, 18, 19 Heart rate zones ......................................27 Heart touch function ...............................20 Help settings ...........................................37 HRmax ......................................................36 HRmax-p...................................................32 HRsit ..................................
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