H E A R T R A T E M O N I T O R • U S E R ' S M A N U A L POLAR XTRAINER PLUS HRM ™ ™ GBR
QUICK REFERENCE GUIDE IN HEART RATE MODE FUNCTION BUTTON Illuminate the display SIGNAL/LIGHT Turn the Target Zone sound signal off/on SIGNAL/LIGHT (press and hold) Stop/start the stopwatch SET/START/STOP Check the Secondary Time Display with illumination, Transmission Code and Heart Rate Limits in use Bring Receiver close to the Polar logo of the Transmitter Swap the Heart Rate Limits SELECT Check split/lap time with split/lap average heart rate STORE/LAP/RECOVERY Start the Timers automatic
date reset file stop stopwatch start stopwatch & HR measurement in HR mode start stopwatch & HR measurement in cycling mode CYCLING MODE HEART RATE MODE press SELECT press SET/START/STOP press and hold SET/START/STOP press SET/START/STOP and SIGNAL/LIGHT press STORE/LAP/RECOVERY press and hold STORE/LAP/RECOVERY press SIGNAL/LIGHT press and hold SIGNAL/LIGHT set date set time set alarm TIME OF DAY 12/24h odometer select file change recording interval If cycling symbol is in the Time mode If c
HOW TO READ THIS GUIDE Visual cues Indicates a tip to do things faster. Indicates important issues. Please, pay attention! Indicates a useful tip. It's good to know these things. See also / Continue from Monitor symbols A flashing heart with borders indicates heart rate measurement with coded transmission.
CONTENTS POLAR XTRAINER PLUS ....................................................................... 4 Features ........................................................................................................................ 5 Parts .............................................................................................................................. 7 Installing the Polar Bike Mount .....................................................................................
POLAR XTRAINER PLUS HEART RATE MONITOR Congratulations on purchasing the Polar XTrainer Plus Heart Rate Monitor. We are proud to offer you the most advanced features and assist you in achieving your personal fitness and performance goals. Thank you for choosing Polar.
Altimeter functions (requires separate Polar Altitude Sensor) • altitude • meters/feet ascended Cadence functions (requires separate Polar Cadence Sensor) • cadence PARTS The XTrainer Plus consists of five parts: 1. The Polar Coded Transmitter Grooved electrode areas Precautions • Always when cycling, attach the Receiver carefully on the Polar Bike Mount. • Your safety is important to us. While riding your bike, please keep your eyes on the road to prevent possible accidents and injury.
INSTALLING THE POLAR BIKE MOUNT 1. 2. 3. To attach, use the wrist strap. Use cable ties to secure the Bike Mount snugly. GETTING GOING 1. Attach the Polar Coded Transmitter to the elastic strap. Lock the buckle firmly until you feel the “snap”. 2. Wet the grooved electrode areas on the backside of the Polar Coded Transmitter. The key to flawless operation is to wet the grooved electrode areas carefully. INSTALLING THE POLAR SPEED SENSOR 1.
It is recommended that you wear the Transmitter against your bare skin to ensure flawless operation. However, if you wish to wear the Transmitter over a shirt, moisten the shirt well under the electrodes. It is important that the electrodes are wet during the exercise. However, after exercising, take good care of the Transmitter to save the electrodes and battery life: 1. Wash the Transmitter carefully with mild soap water solution. 2. Rinse it with pure water. 3. Dry the Transmitter carefully.
SETTING THE ALARM Alarm symbol SETTING THE TIME is flashing. AM/PM (alternatively the hours) is/are flashing. 1. Press SIGNAL/LIGHT to set the alarm on or off. = alarm is on = alarm is off 1. Press SIGNAL/LIGHT to select AM or PM. 2. Press STORE/LAP/RECOVERY to lock your selection. AM/PM starts to flash. 2. Press STORE/LAP/RECOVERY to lock your selection. The hours start flashing. 3. Press SIGNAL/LIGHT to select the desired hour. 3. Press SIGNAL/LIGHT to select AM or PM. 4.
SETTING THE DATE The day is flashing. OR 1. Press SIGNAL/ LIGHT to select the day. 2. Press STORE/ LAP/ RECOVERY to lock your selection. The month starts flashing. 3. Press SIGNAL/LIGHT to select the month. 4. Press STORE/LAP/RECOVERY to lock your selection. The year starts flashing. 5. Press SIGNAL/LIGHT to select the desired year. 6. Press STORE/LAP/RECOVERY to lock your selection. You have the following two alternatives to continue: 1. To enter the alarm setting mode, press SET/START/STOP.
- The uppermost block of the graphic bar representing the setting of the Cadence/Altitude Display starts to flash. - 0 DISP appears in the display. 4. Go through the Cycling feature settings (Cadence/Altitude Display, Altitude, Wheelsize and Odometer) by following the instructions. You can also go directly to set just one particular function by pressing SET/START/STOP shortly as many times as needed until you see the corresponding text symbol in the display.
SETTING THE HEART RATE LIMITS 1, 2 & 3 The upper reading representing the Upper Limit 1 is flashing. 1. Press SIGNAL/LIGHT to select the desired value for the Upper Limit 1. Continue from Setting the Recovery function. The digits run faster if you press and hold SIGNAL/LIGHT. Release the button when the desired value is approaching. However, if you by accident pass too quickly the digit you wanted to set, press and hold SET/ START/STOP to restart from default settings. 2.
3. Press SIGNAL/LIGHT to select the desired value. In case of RECO HR: Select the desired value for the minutes and press STORE/LAP/RECOVERY to lock your selection. Then press SIGNAL/LIGHT to select the desired value for the seconds. In case of RECO TI: Select the heart rate value you want to reach. The digits run faster if you press and hold SIGNAL/LIGHT. Release the button when the desired value is approaching.
activated in the middle row of the display during the heart rate measurement in the Heart rate mode by bringing the face of the Wrist receiver next to the Polar logo of the Transmitter for a moment. Choose from the same alternatives as for the Primary Time Display. However, note that the option which you chose for the Primary Time Display is not available when setting the Secondary Time Display. Note also, that if you have not set the timers, you have only one choice left for the Secondary Time Display.
If the calibration is not succesful, ERR indicating failed calibration appears in the lower right corner of the display right after CAL. Return to Time mode by pressing SELECT twice and restart from the beginning of Calibrating the altitude. CALIBRATING THE ALTITUDE ALT is flashing. To be able to calibrate and measure the altitude you need the Polar Altitude Sensor Kit (sold separately). 1. To start calibrating the altitude press STORE/LAP/RECOVERY. M/FT appears in the display.
METHOD 2. Measure the circumference of the wheel by stretching a tape measure around the outside of the wheel. If you measured in inches, convert to millimeters by multiplying the number of inches by 25.4 mm. Subtract 4 mm to account for your weight on the bike. The four digit number for the Wheelsize setting is 6. Press STORE/LAP/RECOVERY to lock your selection. The millimeters start to flash. 7. Press SIGNAL/LIGHT to set the millimeters. mm - 4 mm mm METHOD 3. The most accurate way.
2. Press STORE/LAP/RECOVERY to lock your selection. The second digit starts to flash. 3. Press SIGNAL/LIGHT to set the second digit. 4. Press STORE/LAP/RECOVERY to lock your selection. The third digit starts to flash. STARTING THE MEASUREMENT 5. Press SIGNAL/LIGHT to set the third digit. 6. Press STORE/LAP/RECOVERY to lock your selection. The fourth digit starts to flash. 7. Press SIGNAL/LIGHT to set the fourth digit. 8. Press STORE/LAP/RECOVERY to lock your selection. The fifth digit starts to flash. 9.
3. Start the code search in Time mode by pressing SELECT. The Receiver starts searching for coded transmission for max. 30 seconds. M and INT scan on the display indicating the memory available with the chosen recording interval. The coded heart rate information appears in the bottom line of the display. Coded transmission is indicated by borders around the heart symbol.
IN THE HEART RATE MODE 4. ILLUMINATE THE DISPLAY Press SIGNAL/LIGHT or bring the Wrist Receiver very close to the Transmitter for a moment. 5. CHECK THE SECONDARY TIME DISPLAY WITH TRANSMISSION CODE AND HEART RATE LIMITS IN USE 1. SEE YOUR HEART RATE You can see your heart rate in the bottom line of the display. The Target Zone information is displayed as follows: In the Heart rate mode bring the Wrist Receiver next to the Polar logo of the Transmitter for a moment.
7. CHECK SPLIT/LAP TIME WITH AVERAGE HEART RATE Press STORE/LAP/RECOVERY. Split/lap time with average heart rate of the lap appears in the display for 5 seconds. The number of the next lap appears in the display. The lap timer starts again from zero. 8. START RECOVERY CALCULATION Press and hold STORE/ LAP/RECOVERY until you hear three long beeps. Release. Depending on your settings RECO HR or RECO TI appears in the upper row of the display.
11. RESET THE STOPWATCH First press SET/START/STOP to stop the stopwatch. Then press and hold SET/START/STOP until all stopwatch digits are back to zero (alternatively the countdown timer is back in preset starting time). Release the button. The current file is deleted and you can start the stopwatch and recording again. 12. SWAP BETWEEN HEART RATE MODE AND CYCLING MODE Press SET/START/STOP and SIGNAL/LIGHT simultaneously to enter the Cycling mode within the same file.
3. CHECK CYCLING INFORMATION The following information is available by pressing SIGNAL/LIGHT in the Cycling mode: Trip Stopwatch Time of Day 5. ILLUMINATE THE DISPLAY Press and hold SIGNAL/LIGHT to illuminate the display. Average speed 6. SWAP HEART RATE LIMITS When the stopwatch is running press SELECT to activate new limits. Release. The new activated limits are displayed for 5 seconds. Meters / feet ascended* Maximum speed Total riding time Odometer 7.
10. STORE HEART RATE, SPEED AND CADENCE/ALTITUDE Heart rate (bpm), speed (km/h or mph) and cadence* (rpm) / altitude** (m/ft) are stored automatically according to the preset recording interval. To set the recording interval, see Setting the recording interval. * For cadence separately sold Polar Cadence Sensor is required ** For altitude separately sold Polar Altitude Sensor is required. 11. RESET THE STOPWATCH First press SIGNAL/LIGHT several times until you see the stopwatch displayed.
RECALLING THE RECORDED INFORMATION SETTING THE RECORDING INTERVAL Start from Recalling the recorded information. LEFT and FILES scan in the display. INT flashes in the display. Heart rate (bpm), speed (km/h or mph) and cadence* (rpm) / altitude** (m/ft) are stored automatically according to the preset recording interval. CHOOSE FROM THESE ALTERNATIVES TO START RECALLING: 1. Press SIGNAL/LIGHT to set the recording interval. From Time mode: 1. Press SELECT twice to enter the FILE mode.
3. To start downloading the training information to your computer, press STORE/LAP/RECOVERY. The front pages of the last recorded file appear in the display. Continue from Downloading the training information in your computer. 4. To return to Time mode press SELECT twice. RECALLING THE TRAINING INFORMATION Start from Recalling the recorded information.The front pages of the last recorded file scan in the display.
8. Press again STORE/LAP/RECOVERY and you will see the end of the file: END Total exercising time with last lap and the average heart rate of it. You have the following three alternatives to continue: 1. To recall the same file again, press STORE/LAP/RECOVERY. The front page of the file appears in the display. Continue from Recalling the training information. 2. To delete the most recent file press SELECT. LEFT and FILES scan in the display. INT flashes in the display.
FREQUENTLY ASKED QUESTIONS WHAT SHOULD I DO IF... ...I DON’T KNOW WHERE I AM IN THE SETTING CYCLE? Press SELECT several times until you are back in the Time mode. ...THERE IS NO HEART RATE READING? 1. Check that the elastic strap is tight enough. 2. Check that the electrodes of the Transmitter are moistened and that you are wearing it as instructed. 3. Check that you have kept the Transmitter clean. See Care and maintenance. ... THE HEART SYMBOL FLASHES IRREGULARLY? 1.
...ANOTHER CYCLIST IS CAUSING INTERFERENCE? To avoid cross-talk from another cyclist with a XTrainer Plus, keep the distance of at least 70 cm / 2'4" between your Receiver mounted on your Polar Bike Mount and the Polar Speed sensor of the another cyclist. POLAR GLOSSARY ...I AM CAUSING INTERFERENCE TO OTHER CYCLISTS? You may cause cross-talk to other cyclocomputers or heart rate monitors.
Date: Indicates the date in Watch settings. PC: Personal Computer. You can download your training information into a computer for further analysis. A separate Polar Interface Plus is required. Del file x: Indicates the possibility to delete the newest file manually. Electrodes: Pick up the heart’s electrical impulses and are encased in the Transmitter, behind the two grooved areas. End: Indicates the end of the file you are reviewing. File: Indicates the File mode.
During heart rate measurement indicates that the heart rate is below the Target Zone. In File mode this indicates the time spent below the Target Zone. COMPATIBILITY Units of measure: By changing the Time mode from 12 h display to 24 h display you also change all the other units used by the monitor. In the table below you find the units which are in use in each alternative.
CARE AND MAINTENANCE 1. Keep the Wrist Receiver and Transmitter clean. Wipe off any moisture before storing. 2. Wash the Transmitter regularly after use with a mild soap and water solution. 3. Dry the Transmitter carefully after washing. 4. Store your heart rate monitor in a breathable material when not in use, not in a gym bag or plastic bag. 5. Both the Wrist Receiver and the Polar Transmitter are water resistant but do not press the Receiver buttons under water. 6. Do not stretch or bend the Transmitter.
POLAR BOOKS AND ACCESSORIES POLAR BOOKS AND BOOKLETS Roy Benson, MPE .................... Precision Running Dr. Matthew Brick ..................... Precision Multi-Sport Edmund R. Burke, Ph.D. .......... Precision Cycling Neil Craig ................................. Scientific Heart Rate Training Sally Edwards .......................... The Heart Rate Monitor Book Mark Fenton and Dave McGovern ....................... Precision Walking Ute Haas, M.Sc., Tarja Suomi, M.Sc. and Dr. Raija Laukkanen, Ph.D. .....
SENDING INSTRUCTIONS 1. Carefully pack the product with all parts. Whenever possible, ship your Polar heart rate monitor in the original package. Make sure it is then placed in a box that will protect the unit from damage during shipping. 2. Include a proof of purchase if the product is under warranty.
62 DISCLAIMER INDEX • This material in this manual is for informational purposes only. • The products it describes are subject to change without prior notice due to manufacturer’s continuous development program. • Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein.
Stopping the Heart rate mode .................................................. 36 Stopping/starting the stopwatch ............................................... 32 Storing heart rate ...................................................................... 35 Swapping between Heart rate mode and Cycling mode ......... 36 Swapping the heart rate limits .................................................. 33 Turning off/on the Target Zone sound signal ............................. 32 Features ...................
