Polar RS300X™ User Manual
ENGLISH Contents 1. GET STARTED.................................. 4 Get to Know Your Polar RS300X.............. 4 Wrist Unit Buttons and Menu Structure ...... 5 Start With Basic Settings ..................... 6 Symbols on the Display ....................... 7 2. BEFORE TRAINING ............................. 8 Polar Fitness Test ............................. 8 OwnZone Limits .............................. 12 3. TRAINING ..................................... 13 Wear the Transmitter ........................
ENGLISH Guarantee and Disclaimer ...................
ENGLISH 1. GET STARTED Get to Know Your Polar RS300X The Polar RS300X training computer displays and records your heart rate and other data during training. The Polar WearLink ®+ transmitter transmits the heart rate signal to the training computer. The transmitter consists of a connector and strap. Optional Accessories The Polar S1 foot pod™ transmits the running speed and distance data to your training computer. The Polar G1 GPS sensor transmits the speed and distance data to your training computer.
ENGLISH Wrist Unit Buttons and Menu Structure UP: Enter the menu and move through selection lists, adjust values DOWN: Enter the menu and move through selection lists, adjust values RED button: Confirm selections, access exercise menu, start training (with a long press) • • • • BACK: Return to the previous level Cancel selection Leave settings unchanged With a long press, return to Time view LIGHT: • Illuminate the display • With a long press, enter Quick menu in Time view (to, e.g.
ENGLISH Start With Basic Settings To activate your Polar RS300X, press any button for one second. Once RS300X is activated, it cannot be switched off. 1. 2. 3. 4. 5. 6. Press the RED button to access the Language menu. Select English, Deutsch, Español or Français with UP/DOWN and confirm with the RED button. Start with basic settings is displayed. Press the RED button and continue with basic settings. Select Time format. Enter Time (hours and minutes). Enter Date. 6 Get Started 7. Select Units.
ENGLISH Symbols on the Display Symbol Description The training computer battery level is low. The alarm is active. Time 2 is in use. The key lock is active. Current speed/pace. The G1 GPS sensor is in use. If the symbol is blinking, RS300X is trying to establish a connection to the GPS sensor, or the GPS sensor is trying to establish a connection to the satellites. Heart rate is detected when the heart symbol is blinking. The foot pod is in use.
ENGLISH 2. BEFORE TRAINING Polar Fitness Test To train right and to monitor your progress, it is important to know your current fitness level. The Polar Fitness Test™ is an easy and quick way to measure your cardiovascular fitness and aerobic capacity. The test is performed at rest. The test result is a value called Polar OwnIndex®. OwnIndex is comparable to maximum oxygen uptake (VO2max), a commonly used aerobic capacity measure. For more information, see Interpret Your Fitness Test Results.
ENGLISH Perform Polar Fitness Test Troubleshooting 1. • 2. 3. 4. 5. Wear the transmitter, lie down and relax for 1-3 minutes. In Time view, select UP/DOWN > Test > Start. The fitness test begins as soon as the RS300X locates your heart rate. So, make sure you are relaxed and ready to take the test when you press Start. Approximately 5 minutes later, a beep will indicate the end of the test, and the test result is displayed. Press the RED button. Update to VO2max? is displayed.
ENGLISH Interpret Your Fitness Test Results Interpret the OwnIndex values by comparing your individual values and changes in them over time. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex in the table on the right, and see how it compares to others of the same gender and age. This classification is based on a literature review of 62 studies where VO2max was measured directly in healthy adult subjects in the USA, Canada and seven European countries.
ENGLISH Follow Fitness Test Results Predicted Maximum Heart Rate (HRmax-p) Fitness test results contain 16 of your latest OwnIndex values, including the dates. On average, it takes six weeks of regular training to improve your aerobic fitness noticeably. To improve your aerobic fitness most efficiently, you need to train large muscle groups. The HRmax-p definition can be set to be performed simultaneously with the Polar Fitness Test.
ENGLISH OwnZone Limits Your training computer can determine your individual aerobic heart rate zone automatically. This feature is called Polar OwnZone® (OZ). Starting every training session with the OwnZone guarantees safe and effective heart rate zones for your daily condition.
ENGLISH 3. TRAINING Wear the Transmitter Before recording a training session, wear the transmitter. 1. 2. 3. 4. Wet the electrode areas of the strap well under running water. Attach the connector to the strap. Adjust the strap length to fit it tightly but comfortably. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap.
ENGLISH Wear the Polar S1 foot pod* • The S1 foot pod has to be activated from the training computer before it can be used: UP/DOWN > Settings > Features > S sensor > Footpod. • Install a battery before using the foot pod for the first time. For instructions, see the Polar S1 foot pod user manual. • To improve the accuracy of speed/pace and distance measurements, calibrate the foot pod. See Feature Settings and the Polar S1 foot pod user manual.
ENGLISH Attaching the S1 Foot Pod to Your Shoe To measure speed/pace and distance accurately, make sure the foot pod is correctly positioned. 1. 2. 3. 4. Detach the foot pod from the fork. Loosen your shoelaces and place the fork underneath them, on top of the tongue of your shoe. Tighten the laces. Fit the front part of the foot pod (closest to the RED button) to the fork and press from the rear. Fasten the flap. Make sure the foot pod does not move and is aligned with your foot.
ENGLISH Wear the Polar G1 GPS Sensor* • The GPS sensor has to be activated from the training computer before it can be used: UP/DOWN > Settings > Features > S sensor > GPS. • Install a battery before using the GPS sensor for the first time. See the Polar G1 GPS sensor user manual. *Optional G1 GPS sensor required.
ENGLISH Wearing the GPS Sensor 1. 2. 3. 4. Push to open the clip. Thread the armband loosely through the loops on the clip and fasten. Position the armband round your upper arm and fasten. Place the sensor and the training computer on the same arm. Make sure that the "POLAR" logo is in an upright position. Turn the GPS sensor on only after your heart rate appears on your training computer. See the Polar G1 GPS Sensor user manual for further instructions on turning the sensor on.
ENGLISH Start Training 1. 2. Wear the training computer, the transmitter, and additionally either foot pod or GPS sensor. In Time view, press the RED button and select Start to start recording your training session or select Settings to modify sounds, heart rate view or other exercise settings before starting. Recording can also be started by long-pressing the RED button once. To modify exercise settings during the training session, press BACK and select Settings.
ENGLISH During Training The following information is displayed during training. Press UP/DOWN to change the view. You can adjust the display options by selecting BACK > Settings > Display. The name of the display appears for a few seconds. The name indicates the lower row information.
ENGLISH Pace/Speed (available only with foot pod or GPS sensor) Stopwatch Distance Speed/pace (depending on the selected speed view) Distance (available only with foot pod or GPS sensor) Zone number and countdown timer or distance / Lap time (lap time will be displayed if you have not set any timers or distances that prompt you to change zones) Sport zones / Target heart rate zone / target speed/pace zone Distance 20 Training
ENGLISH Quick menu: To access the quick menu during training, press and hold LIGHT. The quick menu is a short cut to locking buttons, adjusting training sounds and other settings. -Touch: Check selected information during training by bringing the training computer close to the transmitter connector. Set up the -Touch function: UP/DOWN > Settings > Features > -Touch. Lap: Take a lap during training session by short-pressing the RED button.
ENGLISH Stop Training 1. 2. Press BACK to pause training recording. Press BACK again or select Exit from the Stop menu to stop recording altogether. Detach the transmitter connector from the strap and rinse the strap under running water after every use. Wash the strap regularly in a washing machine at 40°C/104°F after every fifth use. 22 Training Continue Training: Continue recording the paused training session by selecting Continue from the Stop menu.
ENGLISH 4. AFTER TRAINING Summary After training session is paused, a summary of training information can be viewed by selecting Summary from the Stop menu. More detailed training information can be found under UP/DOWN > File. See Review Training Data. Scroll UP/DOWN for the following information. Max HR Avg HR Duration Max pace/ Max speed* Avg pace / Avg speed* Distance* Maximum heart rate during training session. Average heart rate during training session. Duration of training session.
ENGLISH Review Training Data Select UP/DOWN > File to review training information in Exercise Log , Weekly and Totals. Exercise Log Exercise log 16 of your latest training sessions are shown as bars on the display. You can compare the duration of your training sessions and see overall trends. You can toggle between the training sessions with UP/DOWN. The training session type and the date of the selected training session are shown on the display.
ENGLISH If OK appears above the RED button, even more detailed information is available.
ENGLISH Weekly In the Weekly log you can view accumulated data of your training sessions for previous weeks. You can toggle between the weeks with UP/DOWN. The bar on the right is entitled This Week and shows training summary for the current week. The other bars (named after the Sunday of the week in question) display the summaries for the past 15 weeks. View more detailed weekly information by selecting a week and pressing the RED button.
ENGLISH Totals Totals includes cumulative values of information recorded during your training sessions. Total values can be used as a seasonal (or monthly) counter of your training values. The values are automatically updated after each training session. Totals provides the following information, including the date of last reset: • • • • Total Total Total Total distance (total distance if the information is available) duration (total training duration) calories (total number of burned calories) exerc.
ENGLISH Delete To delete training files, select Delete from the File menu. From the Delete menu: • • • select Exercise if you want to delete a training file. Next, select the training file you wish to delete. select All exerc. if you want to delete all training files. select Totals if you want to reset total statistics. Next, select what you wish to delete. Options are All (all total statistics), Distance, Duration , Calories or Exerc. count (training session count).
ENGLISH Transfer Data You can transfer your training data from RS300X to your diary in polarpersonaltrainer.com once you register for the service. A Polar FlowLink™ (can be purchased separately) and WebSync software are required for data transfer. Download the WebSync software from polarpersonaltrainer.com and install it onto your PC following the instructions on the screen. Transfer Training Data 1. 2. 3. 4. Open the WebSync data transfer software on your PC. Plug the FlowLink into a USB port.
ENGLISH 5. SETTINGS Watch Settings Select the value you want to change and press the RED button. Adjust the values with UP/DOWN and accept with the RED button. Access watch settings by selecting UP/DOWN > Settings > Watch. Time and Date Settings Set the local time (Time 1) and a time difference to it (Time 2). With Time zone, you can select which time zone is used. In Time view, you can easily change the time zone from Time 1 to Time 2 by pressing and holding DOWN. Set the date with Date setting.
ENGLISH Alarm Exercise Settings Select Alarm from the Watch settings menu. Set the alarm to go on Once, from Monday to Friday, Daily, or turn it Off. Access exercise settings by selecting UP/DOWN > Settings > Exercise . In the Exercise menu there are 5 exercise options which all have their own settings. Press BACK to stop the alarm or the RED button to snooze for 10 minutes. The alarm cannot be used during training. • Free: No predetermined settings for the training • • • • session.
ENGLISH All options, excluding Free, have the following settings: Adjusting heart rate zones manually: • • Select : Select the option as your exercise setting. • View: View the details of the exercise setting. • Edit: Edit the details of the exercise setting. Select the Number of zones , Zone type (either Heart rate or Speed/Pace ), limits for the zone(s) and Zone guide (either Timers , Distances or Off). • See Adjusting heart rate zones manually.
ENGLISH Feature Settings • Manual: When you know the calibration factor (i.e. you have calibrated the foot pod previously) you can set the factor manually. Calibration Factor 0.000 > Adjust the value. Calibration complete and Factor are displayed. See the foot pod calibration instructions in the Polar S1 foot pod user manual for further information. Access feature settings by selecting UP/DOWN > Settings > Features . • • S sensor: Select which speed sensor you wish to use.
ENGLISH • HR view: Set how the heart rate is displayed. Options are HR and HR% (percentage of maximum heart rate). • Sport zones: Set the lower limits for 5 sport zones. User Settings Access user settings by selecting UP/DOWN > Settings > User . • • • • • Weight: Enter your weight. Height: Enter your height. Birthday: Enter your date of birth. Sex: Select Male or Female.
ENGLISH • Moderate : 1-3 hours a week. You participate regularly in recreational sports. For instance, you run 5-10 km or 3-6 miles per week or spend 1-3 hours per week in comparable physical activity, or your work requires modest physical activity. • High: 3-5 hours a week. You participate at least 3 times a week in heavy physical training. For instance, you run 20-50 km or 12-31 miles per week or spend 3-5 hours per week in comparable physical activity. • Top: 5+ hours a week.
ENGLISH General Settings • Access general settings by selecting UP/DOWN > Settings > General . • • Sound: Set the Volume level (Vol 2, Vol 1 or Off) and TZ Alarm (target zone alarm: On or Off). • Keylock: Select Manual or Automatic. For Automatic, the keylock activates when you have not pressed the buttons in one minute. • Help : Select On or Off. This is a function that displays short help messages when using the training computer. • Units.
ENGLISH 6. CUSTOMER SERVICE INFORMATION Caring for Your Polar RS300X Wrist Unit: Clean with a mild soap and water solution, dry with towel. Never use alcohol or any abrasive material (steel wool or cleaning chemicals). Keep in a cool and dry place. Do not store in a damp environment, in non-breathable material (a plastic bag or a sports bag) nor with conductive material (a wet towel). Do not expose to direct sunlight for extended periods.
ENGLISH Changing Batteries Transmitter connector Caution! Change the sealing ring of the battery cover every time you change the battery. You can purchase the sealing ring/battery kits at well-equipped Polar retailers and authorized Polar Services. In the USA and Canada, the additional sealing rings are available at authorized Polar Service Centers only. Keep the batteries away from children. If swallowed, contact a doctor immediately.
ENGLISH 1. Open the battery cover of the connector with a coin by turning it from CLOSE to OPEN. 2. Replace the old battery inside the cover with a new one. Make sure the positive (+) side is facing the cover. 3. Replace the old sealing ring with a new one, fitting it snugly in the cover groove to ensure water resistance. 4. Put the cover back on and turn clockwise from OPEN to CLOSE.
ENGLISH Precautions Minimizing Possible Risks: Training may include some risk. Before beginning a regular training program, answer the following questions concerning your health status. If you answer yes to any of these questions, consult a physician before starting any training program.
ENGLISH Exercise equipment with electronic components may cause interfering stray signals. To tackle 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 wrist unit around until you find an area in which it displays no stray reading or does not flash the heart symbol.
ENGLISH Troubleshooting If you don't know where you are in the menu, press and hold BACK until time is displayed. If there are no reactions to any buttons or the training computer displays unusual readings, reset the training computer by pressing four buttons (UP, DOWN, BACK and LIGHT) simultaneously for four seconds. All other settings but time and date are saved.
ENGLISH Technical Specifications Limit values Training Computer CR 2032 Average 1 year (1 h/day, 7 days/week training) Operating temperature -10 °C to +50 °C / 14 °F to 122 °F Wrist strap material Polyurethane Back cover and wrist strap Stainless steel complying with the EU buckle Directive 94/27/EU and amendment 1999/C 205/05 on the release of nickel from products intended to come into direct and prolonged contact with the skin. Watch accuracy Better than ± 0.5 seconds/day at 25 °C / 77 °F temperature.
ENGLISH Guarantee and Disclaimer Limited Polar International Guarantee This limited Polar international guarantee is issued by Polar Electro Inc. for the consumers who have purchased this product in the USA or Canada. This limited Polar international guarantee is issued by Polar Electro Oy for the consumers who have purchased this product in other countries. Polar Electro Inc.
ENGLISH 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.
Manufactured by Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.
