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™
Polar RS300X
User Manual
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ENGLISH Contents 1. GET STARTED................................ 4 4. AFTER TRAINING ............................ 22 Get to Know Your Polar RS300X............ 4 Summary .................................... 22 Wrist Unit Buttons and Menu Structure .... 5 Review Training Data ....................... 23 Start With Basic Settings ................... 6 Transfer Data................................ 27 Symbols on the Display ..................... 7 5. SETTINGS.................................... 28 2. B
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ENGLISH Guarantee and Disclaimer .................. 44
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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 com
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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., lock button
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ENGLISH 7. Select Units. Select metric (kilograms, Start With Basic Settings centimeters, KCAL) or imperial (pounds, feet, To activate your Polar RS300X, press any button CAL). Calories are always measured as for one second. Once RS300X is activated, it kilocalories. cannot be switched off. 8. Enter Weight. 9. Enter Height. 1. Press the RED button to access the Language 10. Enter Date of birth. menu. Select English, Deutsch, Español or 11. Select Sex. Français with UP/DOWN and confirm with the 1
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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. If the symbol is blinking, RS300X is trying to est
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ENGLISH 2. BEFORE TRAINING The test is developed for healthy adults. To make Polar Fitness Test sure the test results are reliable: To train right and to monitor your progress, it is • avoid distractions. The more relaxed you are and important to know your current fitness level. The the more peaceful the testing environment is, Polar Fitness Test™ is an easy and quick way to the more accurate the test result will be (for measure your cardiovascular fitness and aerobic instance, no television, te
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ENGLISH Perform Polar Fitness Test Troubleshooting • Set your personal activity level is displayed 1. Wear the transmitter, lie down and relax for 1-3 > Set your activity level. See User Settings for minutes. further information. 2. In Time view, select UP/DOWN > Test > Start. • Fitness Test Failed is displayed or no heart rate The fitness test begins as soon as the RS300X is shown. Check that the transmitter electrodes locates your heart rate. So, make sure you are are moist enough and the elas
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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 VO was 2max measured directly in healthy adult subjects in the USA, Canada and seven European countries. Reference: Shv
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ENGLISH Follow Fitness Test Results 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. 1. Select UP/DOWN > Test > Trend. 2. Your OwnIndex result bars and date of the latest test are displayed. Press UP/DOWN to view the previous OwnIndex results. Delete OwnIndex Values 1. Select the
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ENGLISH OwnZone Limits Before you start, make sure: • you entered your user information correctly. Your training computer can determine your • you selected the OwnZone exercise (UP/DOWN > individual aerobic heart rate zone automatically. Settings > Exercise > OwnZone > Select). ® This feature is called Polar OwnZone (OZ). When OwnZone is selected as training session Starting every training session with the OwnZone type, every training session starts with OwnZone guarantees safe and effective hea
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ENGLISH 3. TRAINING Wear the Transmitter Before recording a training session, wear the transmitter. 1. Wet the electrode areas of the strap well under running water. 2. Attach the connector to the strap. Adjust the strap length to fit it 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. 4. Check that the wet electrode areas are firmly against your skin and that the Polar logo of the connector is in a cent
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ENGLISH Wear the Polar S1 foot pod* During Training • The S1 foot pod has to be activated from the • If you have turned on the Help function, training computer before it can be used: Footpod signal found and a symbol X are UP/DOWN > Settings > Features > S sensor displayed after turning the foot pod on. > Footpod. • If Check Footpod! is displayed, the • Install a battery before using the foot pod for the training computer is unable to receive a first time. For instructions, see the Polar S1 foot
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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. Detach the foot pod from the fork. 2. Loosen your shoelaces and place the fork underneath them, on top of the tongue of your shoe. Tighten the laces. 3. 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. 4. Once your hear
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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. Wearing the GPS Sensor 1. Push to open the clip. 2. Thread the armband loosely through the loops on the clip and fasten. 3. Position the armband round your upper arm and fasten. Place
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ENGLISH Start Training 1. Wear the training computer, the transmitter, and additionally either foot pod or GPS sensor. 2. 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. Your training session is saved
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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. Heart rate Lap time / Speed / Pace Stopwatch Heart rate Stopwatch Heart rate Lap time Stopwatch Lap time Sport zones / Target heart rate zone / Target speed/pace zone Heart rate Lap time 18 Training
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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 Training 19
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ENGLISH Quick menu: To access the quick menu during You can zoom the middle/upper row information training, press and hold LIGHT. The quick menu is during training by pressing and holding the a short cut to locking buttons, adjusting training DOWN/UP button. Return to the normal display sounds and other settings. by pressing and holding the buttons again. -Touch: Check selected information during training by bringing the training computer close to the transmitter connector. Set up the -Touch fun
