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17928092.00 ENG/FRA A FRA
User Manual
Polar RS100™
17928092.00 ENG/FRA A ENG
Manuel d’Utilisation
Polar RS100™
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Appuyez sur Stop Appuyez sur Stop RS100 QUICK GUIDE Time mode View detailed View long-term Change alarm, information on your information on your time and other settings. Standby mode latest exercise exercise sessions. sessions. Recording mode Press Press Press Press Press Red button Press Red button Press Red button Press Red button Time / Date Tot.Time Timer SET / / / Duration Tot.Cal Limits SET % / Avg HR / / / % / Max HR Tot.Count Watch SET / / / Press Red button Limits ResetAl
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WRIST UNIT BUTTONS Note: Pressing a button briefl y 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. Move to the next mode or menu level. Turn the Keylock on or off in Time and Increase the selected value. Exercise modes (press and hold the Change the top row information in the button for at least 1 second). Keylock Exercise recording mode and in the Time preve
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CONTENTS 5.3 WATCH SETTINGS ...................................................................................................................................................38 1. INTRODUCTION TO THE RS100 RUNNING COMPUTER ........................................................................................................7 5.3.1 Alarm ..........................................................................................................................................................38
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1. INTRODUCTION TO THE RS100 RUNNING COMPUTER Dear customer, 1.1 PRODUCT ELEMENTS Polar Web Services Congratulations on your purchase of a new Polar RS100 Running Computer! The Polar RS100 Running Computer package consists of www.PolarRunningCoach.com is a complete web service the following parts: tailored to support your exercise goals. Free registration Your running computer helps you achieve your exercise goals. It provides feedback on your body’s response to exercise. gives you access to
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1.2 USING YOUR POLAR RS100 FOR THE FIRST TIME The display reads: Press or to set Press the Red button to accept Enter your settings in the Basic Settings mode (time, date, units and personal settings). 3. Time Set 12h / 24h / Red button How to enter the Basic Settings select 12h or 24h format Entering accurate personal information ensures that you receive correct feedback based on your performance (calorie AM / PM (for 12h format) / Red button consumption, OwnZone determination
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The display reads: Press or to set Press the Red button to accept The display reads: Press or to set Press the Red button to accept 5. Unit 9. Sex Unit 1 (kg/cm) / Unit 2 (lb/ft) / Red button MALE / FEMALE / Red button select the units select sex 6. Weight Settings done is displayed. To change your settings, press the Stop button until you return to the desired setting. kg / lbs / Red button adjust your weight To accept settings, press the Red button or wait until the displ
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2. EXERCISING Coded Heart Rate Transmission 2.1 WEARING YOUR TRANSMITTER Coded heart rate transmission reduces interference from other heart rate monitors that are close by. To make sure that the To measure your heart rate, you need to wear the transmitter. 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 d
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2.2 EXERCISE RECORDING 2.3 FUNCTIONS DURING EXERCISE There are two modes in the exercise menu: Standby and Recording. In Standby mode, your heart rate is displayed but your 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. exercise is not recorded. In Recording mode, exercise is recorded and stopwatch and other functions are activated. Turning the Target Zone Alarm Sound on or off: Press and hold . indicates
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Changing the upper row information: Press to view the following options: Changing the lower row information: Press to view the following options: Press Press Press Press Press Lap time Time Calories (Cal) Heart rate Heart rate The kilocalories burnt as beats per minute as a percentage of your so far. (bpm) maximum heart rate (%HR) Press or 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
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Storing lap and split time: Press the Red button to store lap and split time. 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. Lap time Split time 2. Press the Stop button. Summary FILE is displayed and the following information starts scrolling: Average heart rate of the Average heart rate of the lap (AVG) lap (AVG) Duration (total exercise time) HR avg (average heart rate) Number of
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3. VIEWING RECORDED INFORMATION - FILE Recorded exercise fi le information 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 Duration of recorded exercise on for more than one minute or one lap has been restored. Alternation between: - Average heart rate 1. In the Time mode, press . File is displayed. - % of average heart rate 2. Press the Red button. Date
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Recorded exercise fi le information Recorded exercise fi le information Alternation between: Number of laps while exercising Time spent - in To view detailed lap information, press the Red button. - above BestLap, lap time and lap number are displayed - below Press / to scroll through the lap information your target zone during exercise To stop viewing lap information, press Stop (if limits are set) Calories burnt while exercising and fat Note: The best lap information is displayed if yo
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4. TOTAL VALUES Total values Total values include cumulative values of information recorded during your training sessions. Use the Total values fi le as a weekly/monthly counter of your training values. The values are updated automatically, when exercise recording is stopped. The date cumulation started* 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. Total cumulative burnt kilocalories (Cal)
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5. SETTINGS 4.2 RESETTING TOTAL VALUES You can view or change the settings in the Settings menu. 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 To set values: in the previous table (Tot.Time, Tot.Cal, Tot.Count, or ResetAll?). Select or adjust using or . The numbers scroll faster if you
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5.1 TIMER SETTINGS 5.2 LIMITS SETTINGS (TARGET HEART RATE ZONE SETTING) 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. OwnZone Your running computer is able to determine your individual aerobic (cardiovascular) heart rate zone automatically. This is Tip: You can set timer 1 for a sprint/run of 4 minutes and timer 2 for a
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5.2.1 OWNZONE LIMITS Determining Your OwnZone Heart Rate 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 (HR ). The OwnZone varies daily, depending on your Before you start to determine your OwnZone, make sure that: max physical condition and mental state (for example, if you are not recovered from the previous training or feel stressed.) You entered yo
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1. Start your exercise as described in the section “Exercise Recording” on page 14. The display reads: OwnZone determination method Reasons for using this method 2. OwnZone determination begins and the OwnZone symbol appears in the upper row of the display. OwnZone heart rate variability Alternatively, to skip OwnZone determination and use the previously determined OwnZone, press the Red button. If not successful, then Determination of your OwnZone happens in fi ve stages. OZ latest previous
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5.2.2 MANUAL LIMITS Instead of determining your target heart rate zone by using OwnZone, you can defi ne your target heart rate limits by using If you have not entered your date of birth in Basic Settings, the wrist unit will ask for the missing information before the age formula. accepting the limit settings. The wrist unit displays your previously defi ned heart rate limits. Your target heart rate zone is a range between lower and upper heart rate limits expressed as percentages of your maximu
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5.2.3 DEACTIVATE TARGET ZONE LIMITS The table below contains target heart rate zones in beats per minute (bpm) estimated by age in 5-year intervals. Calculate Deactivate target heart rate zone limits so no limits are used during exercise and no limit values are calculated in the File. your own HR , write down your own target heart rate zones and select the ones suitable for your training. max (See steps 1-4 on page 29.) Age HR 50-60% of 60-70% of 70-80% of 80-90% of 90-100% of max HR
