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Polar CS400
User Manual
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Polar CS400 User Manual 2 Contents 1. INTRODUCTION ............................................................................................................ 4 2. CYCLING COMPUTER COMPONENTS ................................................................................... 4 3. GETTING STARTED ........................................................................................................ 5 Measuring Wheel Size...........................................................................
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Polar CS400 User Manual 3 TZ Alarm (Target Zone Alarm).................................................................................... 28 Keylock ............................................................................................................... 28 Units.................................................................................................................... 28 Language .....................................................................................................
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Polar CS400 User Manual 4 1. INTRODUCTION 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. CYCLING COMPUTER COMPONENTS 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. The transmi
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Polar CS400 User Manual 5 3. GETTING STARTED 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. Wheel size diameter (inches) Wheel size setting (mm) ETRTO 25-559 2
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Polar CS400 User Manual 6 To adjust the data, use UP, DOWN and accept with OK. The values scroll faster if you press and hold UP or DOWN. 1. To activate your cycling computer, press OK twice. Once activated, it cannot be switched off! 2. Welcome to Polar Cycling World! is displayed. Press OK. 3. Language: Select English, Deutsch, Español, Français or Italiano. Press OK 4. Start with bike settings is displayed. Press OK. 5. Number of bikes: Select 1 or 2 depending on how many bicycles you will be
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Polar CS400 User Manual 7 Menu Structure 4. PREPARE FOR TRAINING 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. Plan your training Exercise Types You can utilize the installed ready-made exercises or create new ones
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Polar CS400 User Manual 8 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 ???. For additional background information, see Ow
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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 ) for your exercise. Press OK to max continue to step 3. Polar sport zones are heart rate intensity areas expressed in percentages of your maximum heart rate. Five different sport zones are set in the cycling computer as a default: very light (50-59% HR ), light max (60-69% HR ), mod
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Polar CS400 User Manual 10 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. Moisten the electrode areas of the strap under running water and make sure that they are well moistened. 2. Attach the connector to the strap. Position the connector's letter L to the word LEFT on the strap and snap the fastene
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Polar CS400 User Manual 11 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. If you want to change or view different exercise settings before you start
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Polar CS400 User Manual 12 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
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Polar CS400 User Manual 13 Symbols on the Display Symbol Explanation Text on the display Time of day Time of day Cycling symbol Recording mode: indicates that bike 1 or 2 on and bike date is recorded. Bike number The number on right, bottom corner indicates which bike is in use during this exercise. Key lock on Indicates that the key lock is on. Rec -symbol Displayed in the exercise mode when stopwatch time is running and the recordings are on. The symbol is blinking when memory is low. Interval
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Polar CS400 User Manual 14 Symbol Explanation Text on the display Arrival time 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). Speed Speed you are current
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Polar CS400 User Manual 15 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. An al
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Polar CS400 User Manual 16 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. AFTER TRAINING Care for your transmitter after exercise. Detach t
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Polar CS400 User Manual 17 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
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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. Additional Basic Information To add your own exercise information or delete the exercise from File,
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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 o Maximum C degrees o Minimum C degrees o Average C degrees Odometer Bike 1 or 2 Kilometers c. Sport Zones Select File > Exercise log > Basic > OK In the basic information view, press DOWN to see Sport zones
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Polar CS400 User Manual 20 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. Phase name Split time Duration of current phase Heart rate in beats per minute (bpm), alternating with a
