Polar RS100™ User Manual
INSTRUCTIONS RAPIDES POLAR RS100 Mode Heure Mode “Standby” (Pré-exercice) Mode “Recording” (Enregistrement Exercice) Visualisez en détail les données de votre dernière séance d’exercice. Appuyez sur le bouton Rouge Visualisez les données cumulées de toutes vos séances d’exercice. Appuyez sur Appuyez sur le bouton Rouge Time / Date Changez l’heure, l’alarme et d’autres réglages. Appuyez sur Appuyez sur le bouton Rouge Tot.
Wrist Unit Buttons Note: Pressing a button briefly has a different effect than pressing and holding the button for a longer period of time (for at least 1 second). Light • Turn the backlight on. • Turn the Keylock on or off in Time and Exercise modes (press and hold the button for at least 1 second). Keylock prevents accidental pressing of the buttons. Stop • Stop, pause or cancel the function. • Exit the menu and return to the previous level of the menu.
Contents 1. INTRODUCTION TO THE RS100 RUNNING COMPUTER.........................................................................................................7 1.1 PRODUCT ELEMENTS................................................................................................................................................7 1.2 USING YOUR POLAR RS100 FOR THE FIRST TIME......................................................................................................8 2. EXERCISING......................
.3 5.4 5.5 5.6 WATCH SETTINGS....................................................................................................................................................38 5.3.1 Alarm...........................................................................................................................................................38 5.3.2 Time Setting.............................................................................................................................................
Dear customer, Congratulations on your purchase of a new Polar RS100 Running Computer! Your running computer helps you achieve your exercise goals. It provides feedback on your body’s response to exercise. The following tasks can be performed with the running computer: Planning • Base your training and various exercise sessions on heart rate. Setting pace and controlling intensity • Your heart rate is an accurate measure of exercise intensity - it tells you how hard you are working.
1. INTRODUCTION TO THE RS100 RUNNING COMPUTER 1.1 PRODUCT ELEMENTS The Polar RS100 Running Computer package consists of the following parts: Wrist Unit Polar Web Services The wrist unit displays and records your heart rate and exercise data during exercise. Enter your personal settings into the wrist unit and analyze exercise information after your workouts. polarpersonaltrainer.com is a complete web service tailored to support your exercise goals.
1.2 USING YOUR POLAR RS100 FOR THE FIRST TIME Enter your settings in the Basic Settings mode (time, date, units and personal settings). How to enter the Basic Settings Entering accurate personal information ensures that you receive correct feedback based on your performance (calorie consumption, OwnZone determination etc). Activate the wrist unit by pressing any button. The wrist unit cannot be turned off once activated. The display fills with numbers and letters. 1. Press the Red button.
The display reads: 3. Time Set • 12h / 24h Press or to set Press the Red button to accept / • select 12h or 24h format Red button • AM / PM (for 12h format) / • select AM or PM Red button • Hours / • adjust the hours Red button • Minutes / • adjust the minutes Red button Note: The date will be displayed according to the time format selected (24h: day - month - year / 12h: month - day - year). 4.
The display reads: 5. Unit • Unit 1 (kg/cm) / Unit 2 (lb/ft) 6. Weight • kg / lbs Press or to set Press the Red button to accept / • select the units Red button / • adjust your weight Red button Note: To reselect units, press and hold the Light button in weight or height setting display. 7. Height • cm / ft • inch (Unit 2) 8.
The display reads: 9. Sex • MALE / FEMALE Press or / • select sex to set Press the Red button to accept Red button • Settings done is displayed. To change your settings, press the Stop button until you return to the desired setting. • To accept settings, press the Red button or wait until the display automatically goes to Time mode.
2. EXERCISING 2.1 Wearing your transmitter To measure your heart rate, you need to wear the transmitter. 1. 1. Wet the electrode areas of the strap under running water. 2. Attach the connector to the strap. Adjust the strap to fit tightly but comfortably. 3. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap. 2. 4.
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 50).
2.2 Exercise recording There are two modes in the exercise menu: Standby and Recording. In Standby mode, your heart rate is displayed but your exercise is not recorded. In Recording mode, exercise is recorded and stopwatch and other functions are activated. 1. Wear the transmitter as described in the section “Wearing Your Transmitter” on page 12. 2. Start from the Time mode. Press the Red button. The wrist unit will automatically search for your heart rate.
2.3 FUNCTIONS DURING EXERCISE Note: Your exercise information is saved only if the stopwatch has been running for more than one minute or if one lap has been stored. Turning the Target Zone Alarm Sound activated. on or off: Press and hold . indicates that the Target Zone Alarm sound is Target Zone Alarm: With the Target Zone Alarm you can make sure you exercise at the correct intensity.
Changing the upper row information: Press to view the following options: Press Lap time Press Time Press Calories (Cal) The kilocalories burnt so far. Press or Timer 1 time* is displayed when timer 1 is active. Timer 2 time* is displayed when timer 2 is active. * Displayed only if timer is on. For further information on timers see page 28. Note: If you have not set your personal settings in Basic Settings, calories are not shown and the calories display is skipped.
Changing the lower row information: Press to view the following options: Press Heart rate as beats per minute (bpm) Press Heart rate as a percentage of your maximum heart rate (%HR) Display example For example, during a road race or a running event it is useful to monitor your heart rate as a percentage of your maximum heart rate as well as time (lap time on the top row and split time on the middle row).
Storing lap and split time: Press the Red button to store lap and split time. Lap time Split time Average heart rate of the lap (AVG) Average heart rate of the lap (AVG) Number of the lap Number of the lap Lap time indicates elapsed time for one lap. Split time is elapsed time from the beginning of the exercise until storing a lap time (for example from the beginning of the exercise until the 4th lap was stored). Note: If the maximum amount of laps (99) is stored, Lap Time FULL text will be displayed.
2.4 STOPPING THE EXERCISE AND VIEWING SUMMARY FILE 1. Press the Stop button to pause the exercise recording. Paused and the Standby symbol are displayed. 2. Press the Stop button.
3. VIEWING RECORDED INFORMATION - FILE The exercise File allows you to review heart rate and exercise information collected while recording an exercise session. Your exercise information is saved only if the stopwatch has been on for more than one minute or one lap has been restored. 1. In the Time mode, press . File is displayed. 2. Press the Red button. Date and Time alternate on the display. 3. Press / to browse through the recorded information.
Recorded exercise file information Duration of recorded exercise Alternation between: - Average heart rate - % of average heart rate - Maximum heart rate - % of maximum heart rate The upper and lower limits of your target heart rate zone (if limits are set) Note: The limits of your target heart rate zone are displayed as %HR or as bpm, depending on the heart rate view mode. For further information, see page 17.
Recorded exercise file information Alternation between: Time spent - in - above - below your target zone during exercise (if limits are set) Calories burnt while exercising and fat percentage of burnt calories * * An estimate of fat consumption is calculated using total kilocalories (Cal) expended during a training session. Fat percentage can vary between 10 and 60%.
Recorded exercise file information Number of laps while exercising To view detailed lap information, press the Red button. • BestLap, lap time and lap number are displayed • Press / to scroll through the lap information • To stop viewing lap information, press Stop Note: The best lap information is displayed if you have stored at least three laps. The best lap cannot be the last lap.
4. TOTAL VALUES Total values include cumulative values of information recorded during your training sessions. Use the Total values file as a weekly/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 26. Note: If there are no Total values accumulated yet, No Totals is displayed. 4.
Total values The date cumulation started* Total cumulative burnt kilocalories (Cal) starting at previous reset The date cumulation started* Total cumulative exercise count starting at previous reset Reset all Total values. For further information, see page 26. * If no Total values are accumulated yet, the reset date is displayed. • To exit Total values, press the Stop button. • To return to Time mode, press and hold the Stop button.
4.2 Resetting Total Values Use Total values as a seasonal (or weekly/monthly) counter of your exercise values by resetting them once a season. Once reset, a value cannot be retrieved. You can reset one particular value or all values at once (ResetAll?). Start with any display in the previous table (Tot.Time, Tot.Cal, Tot.Count, or ResetAll?). 1. Press the Red button to start resetting the desired value. Reset? is displayed. 2. Press the Red button. Are You Sure is displayed. 3.
5. Settings You can view or change the settings in the Settings menu. To set values: • Select or adjust using or . • The numbers scroll faster if you press and hold or while adjusting values. • Accept your selection and go deeper in the menu with the Red button. • Cancel your selection or return to the previous mode or menu by pressing Stop.
5.1 Timer Settings Running intervals is an important part of developing your running performance. Your running computer is equipped with two alternating timers, allowing you to set one repeating or two different alternating time intervals. Tip: You can set timer 1 for a sprint/run of 4 minutes and timer 2 for a 2-minute recovery. Once set, the first timer will begin when the stopwatch is started in Recording mode. When Timer 1 is finished the alarm sounds once and Timer 2 automatically starts.
5.2 Limits Settings (Target Heart Rate Zone setting) OwnZone Your running computer is able to determine your individual aerobic (cardiovascular) heart rate zone automatically. This is called OwnZone (OZ). OwnZone ensures that you exercise within safe limits. Manually set Target Zone You can create a target heart rate zone by setting upper and lower heart rate limits manually. Use this feature to maintain a particular level of intensity, depending on your objectives.
5.2.1 OWNZONE LIMITS The OwnZone (OZ) feature determines your personal training zone primarily based on your heart rate variability. For most adults, OwnZone corresponds to 65-85 % of maximum heart rate (HRmax). 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 another sport.
Determining Your OwnZone Heart Rate Limits Before you start to determine your OwnZone, make sure that: • You entered your user settings correctly. The wrist unit will ask for missing information (for example date of birth) before accepting limit settings. • You activate the OwnZone limits. With the function on, the wrist unit will automatically determine your OwnZone everytime you start recording an exercise session.
1. Start your exercise as described in the section “Exercise Recording” on page 14. 2. OwnZone determination begins and the OwnZone symbol appears in the upper row of the display. Alternatively, to skip OwnZone 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% HRmax during this first stage.
The display reads: OwnZone determination method Reasons for using this method OwnZone heart rate variability If not successful, then OZ latest previous OwnZone based on heart rate variability • your heart rate variability decreased either too slowly or too fast or • your heart rate exceeded the safety limit of the OwnZone determination age-based heart rate zone (65-85% of HRmax) • heart rate variability based OwnZone determination was not successful and no previous OwnZone determination existed If no
5.2.2 MANUAL LIMITS If you have not entered your date of birth in Basic Settings, the wrist unit will ask for the missing information before accepting the limit settings. The wrist unit displays your previously defined heart rate limits. Alternatively, if you have not defined the manual limits before, your age-based limits are displayed. (See steps 1-4 on page 29.) The display reads: Press or to set Press the Red button to accept 5. OwnZone / Manual / Off LIM / • select Manual Red button 6.
Instead of determining your target heart rate zone by using OwnZone, you can define your target heart rate limits by using the age formula. Your target heart rate zone is a range between lower and upper heart rate limits expressed as percentages of your maximum heart rate (HRmax) or as beats per minute (bpm). HRmax is the highest number of heartbeats per minute during maximum physical exertion. The wrist unit calculates your HRmax, using to your age: Maximum heart rate = 220-age.
The table below contains target heart rate zones in beats per minute (bpm) estimated by age in 5-year intervals. Calculate your own HRmax, write down your own target heart rate zones and select the ones suitable for your training.
5.2.3 DEACTIVATE TARGET ZONE LIMITS Deactivate target heart rate zone limits so no limits are used during exercise and no limit values are calculated in the File. (See steps 1-4 on page 29.) The display reads: Press or 5. OwnZone / Manual / Off LIM / • select Off to set Press the Red button to accept Red button • To return to Time mode, press and hold the Stop button.
5.3 Watch Settings 5.3.1 ALARM 1. In Time mode, press . Settings is displayed. 2. Press the Red button. Timer SET is displayed. 3. Press / until Watch SET is displayed. 4. Continue by pressing the Red button and follow the steps below: The display reads: Press or to set Press the Red button to accept 5. Alarm Once / Mon-Fri / Daily / Off / • select Alarm mode Red button (Skip step 6 for 24h format) 6. AM / PM (for 12h format) / • select AM or PM Red button 7.
Alarm The Alarm functions in all modes. When the Alarm sounds, Alarm! with a flashing backlight is displayed. The alarm will sound for a minute unless you press the Stop button. To delay the alarm an extra 10 minutes, press the , or the Red button: Snooze is displayed. The alarm will sound again after 10 minutes. To cancel the snooze and Alarm, press the Stop button in Snooze mode. Alternatively, you can quick access Alarm settings in Time mode by pressing and holding the Stop button.
5.3.2 TIME SETTING 1. In Time mode, press . Settings is displayed. 2. Press the Red button. Timer SET is displayed. 3. Press / until Watch SET is displayed. 4. Continue by pressing the Red button until TIME is displayed and follow the steps below: The display reads: Press or to set Press the Red button to accept 5. Time 12h / 24h / • select 12h or 24h format Red button (Skip step 6 for 24h format) 6. AM / PM (for 12h format) / • select AM or PM Red button 7.
5.3.3 DATE SETTING 1. In Time mode, press . Settings is displayed. 2. Press the Red button. Timer SET is displayed. 3. Press / until Watch SET is displayed. 4. Continue by pressing the Red button until Date is displayed and follow the steps below: Note: The order for setting the date depends on the time format selected (24h: day - month - year / 12h: month - day - year). The display reads: Press or to set Press the Red button to accept 5.
5.4 User Settings Entering correct personal information ensures that your calorie counter operates with the highest possible degree of accuracy. 1. 2. 3. 4. In the Time mode, press . Settings is displayed. Press the Red button until Timer SET is displayed. Press / until User SET is displayed. Press the Red button to specify the user information settings and follow the steps below: The display reads: Press or to set 5.
The display reads: 7. Birthday • Day / Month Press or to set Press the Red button to accept / • adjust the day (in 24h format) or the month (in 12h format) Red button • Month / Day / • adjust the month (in 24h format) or the day (in 12h format) Red button • Year / • adjust the year Red button / • select gender Red button 8.
The display reads: Press or to set Press the Red button to accept 9. HR Max / • adjust this, if you know your laboratory measured current maximum heart rate value Your age-predicted maximum heart rate value (220-age) is displayed as a default setting when you set this value for the first time. Red button 10. HR Sit / • adjust your heart rate value in a sitting position Red button • To return to Time mode, press and hold the Stop button.
5.5 General Settings You can view and change the following settings in the General Settings mode: • sound On or Off • unit format (kg/cm or lb/ft) 5.5.1 Sound Setting Sound settings include the button sound and Stopwatch sounds. Sound settings do not affect the watch alarms. 1. 2. 3. 4. In Time mode, press . Settings is displayed. Press the Red button until Timer SET is displayed. Press / until General SET is displayed.
5.5.2 Unit Setting 1. In the Time mode, press . Settings is displayed. 2. Press the Red button until Timer SET is displayed. 3. Press / until General SET is displayed. 4. Press the Red button twice and follow the steps below: The display reads: Press or 5. Unit kg/cm / Unit lb/ft 1 / 2 / • select unit to set Press the Red button to accept Red button Note: The Unit setting affects to personal information units and watch settings.
5.6 PERSONALIZE YOUR WRIST UNIT WITH A LOGO You can personalize your running computer by designing and transfering your own logo to the display of the wrist unit. For this you need the Polar UpLink Tool. Download the Polar UpLink Tool at www.polar.fi or polarpersonaltrainer.com. To use the Polar UpLink Tool, you need a PC with a sound card and dynamic loudspeakers or headphones. See www.polar.fi or polarpersonaltrainer.com for further instructions.
6. CARE AND MAINTENANCE Caring for Your RS100 Like any electronic device, the Polar training computer should be treated with care. The suggestions below will help you fulfill guarantee obligations and enjoy this product for many years to come. Detach the transmitter connector from the strap and rinse the strap under running water after every use. Dry the connector with a soft towel. Never use alcohol or any abrasive material (steel wool or cleaning chemicals).
Changing Batteries Training Computer We recommend that you have the training computer battery replaced by an authorized Polar Service Center. They test your Polar training computer for water resistance after battery replacement. • The low battery indicator is displayed when 10–15% of the battery capacity is left. • Excessive use of the backlight drains the battery more rapidly. • In cold conditions, the low battery indicator may appear, but will disappear when the temperature rises.
7. Precautions The Polar training computer displays your performance indicators and helps you achieve your personal training goals. It indicates the level of physiological strain and intensity during your exercise. No other use is intended or implied. Minimizing Possible Risks When Exercising Training may include some risk. Before beginning a regular training program, answer the following questions concerning your health status.
Note: The combined impact of moisture and intense abrasion may cause a black color to come off the transmitter’s surface, possibly staining light-colored clothes. If you use perfume or insect repellent on your skin, you must ensure that it does not come into contact with the training computer or the transmitter. Crosstalk. A heart rate symbol without a frame indicates non-coded heart rate transmission. When in non-coded mode, the training computer picks up transmitter signals within 1 m / 3 ft.
8. Frequently Asked Questions What should I do if… …if I do not know where I am in the menu? Press and hold the Stop button until the time of day is displayed. …there are no reactions to any buttons? Reset the wrist unit by pressing the four side buttons simultaneously for two seconds. Set the time and date in the Basic Setting after the reset. Other settings are saved. …the heart rate reading becomes erratic or extremely high? Strong electromagnetic signals can cause erratic readings.
…the low battery symbol appears? Usually the first sign of an expired battery is the low battery indicator on the display. For further information, see page 49. Note: Due to cold conditions the low battery indicator may appear, but the indicator disappears when you return to a normal temperature. …the display is blank? The running computer is in battery saving mode when it is dispatched from the factory. To activate it, press the Red button twice. The Basic Settings starts.
9. Technical Specifications Polar RS100 may be worn when swimming. To maintain water resistance, do not press buttons under water. For more information, visit http://www.polar.fi/support. Water resistance of Polar products is tested according to International Standard ISO 2281. Products are divided into three 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.
WRIST UNIT Battery life: Average 2 years normal use (1h/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 complying 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 prolonged contact with the skin. Water resistant 50m Watch Accuracy: better than ± 0.
10. Limited Polar International Guarantee • This guarantee does not affect the consumer’s statutory rights under applicable national or state laws in force, or the consumer’s rights against the dealer arising from their sales/purchase contract. • This limited Polar international guarantee is issued by Polar Electro Inc. for consumers who have purchased this product in the USA or Canada.
11. 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.
Manufactured by Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.
