Polar Heart Rate Monitor S210 User Manual

Displays your heart rate as bpm and % of HRmax , average  
heart rate and exercise duration  
COMPLETE HR  
Quick Guide  
Allows you to set 5 exercise sets for interval training with HR  
target zones and recovery calculation. Records a complete file  
and five summary files of the exercises.  
Signal/Light  
Up  
Predicts your maximal oxygen uptake  
Reduces possible interference from other heart rate monitors  
Sports watch features  
move onward  
increase the  
selected value  
Stop  
Down  
exit the  
move backward  
displayed mode  
return to the  
Time of Day display  
reduce the  
selected value  
OK  
start measuring the heart rate  
lock in your selection  
How to Start Measuring Your Heart Rate (BasicUse)  
1. Place the transmitter around your chest and wet its electrodes. Wear the wrist  
receiver on your wrist.  
2. Press and hold the OK button to start the measurement. The stopwatch and  
the exercise recording start. Your heart rate will appear in max.  
15 seconds.  
USA/GBR  
USER’S MANUAL  
How to Stop Measuring Your Heart Rate  
S410 /S210  
1. Press the stop button. The stopwatch and other calculations stop. Heart rate  
measurement continues but exercise data is not recorded into a file anymore.  
2. Press the stop button again. The receiver returns to Time of Day display.  
S410 /S210  
H E A R T R AT E M O N I T O R  
H E A R T R AT E M O N I T O R  
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The Polar heart rate monitor offers you various possibilities on customising  
exercise sessions to fit your personal needs.  
For example, use the Interval Trainer™ function to guide you through a  
complete interval training session. Or, you can choose the functions that suit you  
best: OwnCal® calorie calculation, timers, recovery calculation, etc. After training,  
you can review your exercise file. Monitor your fitness level, and any long-term  
changes in it, by performing the quick and easy Polar Fitness Test™.  
Please read this manual carefully to familiarize yourself with the Polar heart  
rate monitor. Here is where you can find the information you need to use and  
maintain your equipment. The function road map on the front cover is a quick  
guide to the versatile features of the Polar heart rate monitor. Please tear it off  
and save it for your reference.  
Please refer to the glossary for special terms, display symbols and text  
explanations. The alphabetical index will help you quickly find answers to  
any questions that you might encounter while using your Polar heart rate monitor.  
Thank you for choosing Polar!  
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CONTENTS  
This manual contains user information for both Polar S410 and Polar S210  
heart rate monitor owners. The information specific only for the Polar S410  
is marked with a grey background.  
A. Getting going ....................... 5  
Heart Rate Monitor Parts ........................ 5  
Buttons and Their Functions ................... 6  
Easy Start .................................................. 8  
How to Prepare the Wrist Receiver ... 8  
How to Put the Transmitter On ......... 9  
How to Start Measuring  
Setting Recovery Calculation ....... 26  
Naming Exercise Sets ......................... 27  
Turning Functions on/off ....................... 28  
OwnCal Calorie Counter on/off ....... 28  
Fitness Test on/off .............................. 29  
Predicted Maximum Heart Rate  
on/off .................................................. 29  
Monitor Settings .................................... 30  
Turning Activity/Button  
Your Heart Rate ................................... 9  
How to Stop  
Measuring Your Heart Rate ............. 10  
After Exercising.................................. 10  
Modes and Their Functions ................... 11  
Sound on/off ...................................... 30  
Selecting Measuring Units ................ 30  
Turning Help on/off ........................... 31  
Watch Settings ..................................... 32  
Setting Alarm ..................................... 32  
Setting Time of Day........................... 32  
Setting Date ....................................... 33  
Setting Tips ............................................. 34  
Swap Time 1 or Time 2 ...................... 34  
Shortcut to Watch Settings .............. 34  
Swap Measuring Units ...................... 34  
Swap Date and User ID Number  
B. How to Enter Settings ........ 16  
User Information Settings ..................... 18  
Exercise Settings ..................................... 21  
Setting Exercise Sets .......................... 22  
Setting Timers ................................ 24  
Setting Heart Rate Limits ............. 24  
Turning Heart Rate Limits on/off ... 24  
Setting Interval Type..................... 25  
Setting the Number of Intervals  
with Polar S410 .................................. 34  
and Recoveries ............................... 26  
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C. Exercise ................................ 35  
Heart Rate Measure Mode .................... 35  
Exercise Recording Mode ...................... 37  
Turning Heart Rate  
Tips During Exercise ............................... 49  
Checking the Heart Rate Limits ....... 49  
Swapping the Exercise Type ............. 49  
Restarting the Interval or  
Zone Alarm on/off ............................. 37  
Swapping the Heart Rate Limits ...... 38  
Illuminating the Display.................... 38  
Storing Lap and Split Time ............... 39  
Pausing the Exercise .......................... 39  
Swapping the Displayed  
Recovery Calculation ......................... 49  
Interrupting an Interval or  
Recovery Calculation ......................... 49  
Interrupting a Phase of an  
Interval Training Exercise ................. 49  
Exercise Information ......................... 40  
Resetting the Stopwatch to Zero ..... 41  
Starting an Exercise Set ......................... 42  
Exercising with Interval Training Set ... 42  
Warm-up Phase .................................. 43  
Interval Phase ..................................... 44  
Cool-down Phase ............................... 46  
Interrupting an Interval  
Training Exercise ................................ 47  
Exercising with BasicSet ........................ 47  
Starting the Timers ............................ 47  
Starting the Recovery Calculation ... 48  
Stopping the Exercise ............................ 48  
D.How to Recall  
Training Information .......... 50  
Exercise Time .......................................... 53  
Recovery Information of BasicSet ........ 53  
Heart Rate Limits ................................... 53  
Exercise Time Within, Above and Below  
the Heart Rate Zones ............................. 54  
Calorie Expenditure ............................... 54  
Cumulative Calorie Count ..................... 54  
Cumulative Exercise Time Count .......... 54  
Interval Training Information ............... 55  
Lap Information ..................................... 57  
Resetting Cumulative Counts to Zero .. 58  
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E. Connection to Computer.... 59 G. Care and Maintenance ...... 71  
Downloading Training Data  
with Polar Precision Performance  
H. Precautions ......................... 73  
Software ................................................. 60  
Transferring Settings from Computer  
with Polar Precision Performance  
I. Frequently Asked  
Questions ............................ 77  
Software ................................................. 61  
J. Technical Specifications .... 81  
F. Polar Fitness test ................. 63  
OwnIndex ............................................... 63 K. Limited Polar International  
Predicted Maximum Heart Rate ........... 65  
Fitness Test Settings ............................... 66  
Guarantee ........................... 84  
Carrying Out the Test ............................ 66 L. Disclaimer ........................... 85  
Update OwnIndex and HR max -p .......... 68  
Fitness Classes ......................................... 69 M. Polar Glossary .................... 86  
Display Symbols ...................................... 88  
Display Texts ........................................... 89  
Index ........................................................ 92  
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A. GETTING GOING  
Heart Rate Monitor  
Parts and Their  
Functions  
The elastic strap holds  
the transmitter  
comfortably, yet firmly,  
in the correct position.  
The transmitter detects  
your heart rate and  
transmits it to the wrist  
receiver.  
The wrist receiver displays  
your heart rate and other  
data during exercise.  
Enter your personal  
settings into the receiver  
and analyze the exercise  
files after youre done.  
A 5  
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Buttons and Their Functions  
SIGNAL/  
Signal/ Light  
Reset  
Turns the beep on or off.  
Turns the backlight on.  
LIGHT  
RESET  
STOP  
Resets the heart rate monitor.  
Stop Return - Stops measuring the heart rate.  
Exits the displayed mode and returns to  
the previous mode level.  
Returns to the Time of Day display  
from any mode by pressing and  
holding the stop button.  
OK  
OK  
Accept - Starts measuring the heart rate (start).  
Enters the displayed mode shown on  
the lower level (start). Locks in your  
selection (ok). Records lap information  
(lap). The Help text (start, ok or lap)  
that appears on the display above the  
button indicates its use.  
A 6  
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Up  
Moves to the following  
mode. Increases the  
selected value.  
Down Returns to the previous  
mode. Decreases the  
selected value.  
Useful Tips  
Briefly pressing a button (approximately 1 second) will do different  
things than pressing and holding the button for a longer period of  
time (approximately 2 to 5 seconds). If your press the button for a  
longer period of time, you can use shortcuts.  
The buttons are slightly stiffer than those of an ordinary watch to  
prevent them from being pressed accidentally.  
You can always return to the Time of Day display from the Options  
setting or File recalling loops by pressing and holding the stop button.  
See the glossary for display symbols and text interpretation.  
A 7  
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Easy Start  
How to Prepare the Wrist Receiver  
1. Since the display is blank when the receiver leaves the  
factory, you have to activate the wrist receiver by pressing  
the OK button twice, after which the Time of Day display  
appears. This is a one-off procedure; once you have turned  
on your receiver you can not turn it off anymore.  
2. You may start measuring your heart rate right away  
using the default settings. However, the following  
settings are ones that it would be useful to change as  
soon as possible: Time of Day (see section Watch settings)  
and personal user settings (see section User information  
settings).  
3. The receiver has various functions that you can use  
according to your personal training needs. For more  
information, see section Modes and their functions.  
4. Wear the wrist receiver as you would wear an ordinary  
watch. If you go biking, we recommend attaching the  
wrist receiver to a Polar Bike Mount.  
A 8  
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How to Put the Transmitter On  
1. Attach the transmitter to the elastic strap.  
2. Adjust the strap length to fit snugly and  
comfortably. Secure the strap around your  
chest, just below the chest muscles, and  
buckle it.  
3. Lift the transmitter off your chest and  
moisten the grooved electrode areas  
on the back.  
4. Check that the wet electrode areas are firmly  
against your skin and the Polar logo is in a  
central, upright position.  
How to Start Measuring Your Heart Rate  
1. Begin with the display that shows  
the time of day.  
2. Keep the wrist receiver within  
3 feet/ 1 meter of your transmitter.  
3. Check that you are not near people that have  
heart rate monitors, high voltage power lines,  
televisions, mobile phones or other sources of  
electromagnetic disturbance.  
A 9  
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4. Press the OK button to start measuring your heart rate. A heart symbol  
will start flashing and your heart rate (beats per minute) will appear in  
a maximum of 15 seconds.  
5. Press OK again. The stopwatch starts running and you can start  
exercising. The exercise data will only be stored in a file if you have  
turned the stopwatch on. Each time you exercise, your previous  
complete file is compressed to summary file.  
How to Stop Measuring Your Heart Rate  
1. Press the stop button. The stopwatch and other calculations stop.  
The heart rate measuring continues, although exercise data is no longer  
recorded.  
2. Press the stop button again. The heart rate measuring stops.  
The receiver shows the Time of Day display again.  
After Exercising  
1. Carefully wash the transmitter with a mild soap and water solution.  
2. Rinse it with pure water.  
3. Dry the transmitter carefully with a soft towel.  
4. Store the transmitter in a clean and dry place. Dirt impairs the  
conductivity and functioning of the transmitter. Sweat and moisture can  
keep the electrodes wet and the transmitter activated, which shortens  
battery life.  
A 10  
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Modes and Their Functions  
Polar S410/Polar S210 have the following main modes: Time of Day,  
Exercise, File, Options and Fitness test.  
Additionally Polar S410 has connection mode.  
1. TIME OF DAY  
You can use your Polar heart rate monitor as an ordinary watch with date,  
weekday indicator and an alarm function. You can also change between  
two different countriestime zones.  
2. EXERCISE  
In the Exercise mode, you measure your heart rate and exercise  
information is recorded in a complete File. You can preset up to five  
exercise sets for your personal needs. When you start exercising, just  
select one of the saved sets. Or, you can select BasicUse (heart rate  
measurement without heart rate limits, timers or other exercise  
guiding functions).  
A 11  
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A. During BasicUse, you can save 99 split and lap times with current,  
maximum and average heart rates for each lap. You can configure the  
display to show information on the following:  
your current heart rate, average heart rate or a reading of your  
maximum heart rate in percentages  
the current exercise time (stopwatch)  
time of day  
current lap and split time as well as the lap number  
calorie count for your exercise session  
B. Freely programmable BasicSet will automatically guide you  
through your exercise session with the help of the following functions:  
three adjustable target heart rate limits  
three adjustable, alternating timers  
time-based or heart-rate-based recovery calculation  
C. Freely programmable Interval Trainer will automatically guide  
you through your interval training session with the help of the  
following, preset exercise phases:  
warm-up with a target heart rate zone and a countdown timer  
up to 30 intervals with a target heart rate zone. After each  
interval you have a recovery calculation option.  
cool-down with a target zone and a countdown timer  
A 12  
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3. FILE  
Your receiver stores the latest exercise information in one complete file:  
the start date and time of the exercise  
total exercise time  
the average and maximum heart rate readings for the exercise session  
the recovery value (only BasicSet)  
your heart rate limits used during the exercise  
your time spent in, above and below your target zones during exercise  
OwnCal calorie expenditure  
your cumulative calorie expenditure  
your cumulative exercise time  
your interval training information: warm-up, interval and cool-down phases  
your lap information: best lap time; lap and split times; and current,  
average and maximum heart rate for each lap  
In addition to a complete file, your five previous exercise sessions will be  
saved in five summary files. These record:  
the start date and time of the exercise  
total exercising time  
the average and maximum heart rate readings for the exercise session  
A 13  
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4. OPTIONS  
In the Options mode, you can enter the following settings:  
Exercise Settings: you can select BasicUse with no settings or 5 freely  
programmable BasicSets or Interval Training Sets  
Function settings: OwnCal calorie counter on/off, fitness test on/off,  
predicted maximum heart rate on/off  
User-specific Information: weight, height, date of birth, gender,  
activity level, maximum heart rate and maximal oxygen uptake  
Monitor Settings: activity/button sound on/off, measurement units,  
Help on/off  
Watch Settings: alarm, time of day and date  
A 14  
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5. FITNESS TEST  
In this mode you can:  
perform the Polar Fitness Test  
recall your latest test results; OwnIndex and HRmax-p values  
update your user information to reflect your most recent OwnIndex and  
HRmax-p values  
6. CONNECTION  
In Polar S410 you have the Connection mode that is used for communication  
between wrist receiver and computer. In this mode you can:  
transfer your receiver settings from your computer with Polar Precision  
Performance software version 4 or later  
download recorded exercise information, which is included in the  
complete file, to your computer for detailed analysis with Polar  
Precision Performance software version 4 or later  
A 15  
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B. HOW TO ENTER SETTINGS  
This section describes how to manually enter  
settings by pressing the receiver buttons. See also  
chapter "Connection to Computer".  
B 16  
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Time Of Day  
Exercise Set  
File  
Options  
Fit. Test  
Connect  
Function Set  
User Set  
Monitor Set  
Watch Set  
1. In the Time of Day display, scroll up or down until OPTIONS is displayed.  
2. Press OK to enter the Options mode. EXERCISE SET is displayed.  
3. Scroll up or down until the desired setting mode is displayed.  
4. Press OK to start the settings.  
Move forward and backward by using the up or down buttons.  
Press OK to start adjusting the value.  
Scroll up or down to adjust the value.  
Press OK to lock in your selection.  
Move backward to the previous setting level by pressing the stop button.  
To return to the Time of Day display, wherever you are in the Options  
settings: Press and hold the stop button.  
The digits run faster if you press and hold the up or down button as you  
adjust the value. Release the button when approaching the desired value.  
On the display each function is presented by an abbreviated text.  
A flashing block on the display indicates how far you are in the  
setting mode.  
B 17  
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User Information Settings  
Options  
User Set  
lbs/ kg  
feet inch/ cm  
Birthday  
Sex  
Activity  
HRmax  
VO2max  
In the User Set loop you can move forward only by pressing OK.  
Measuring units depend on your choice in Options/ Monitor Set/ Unit 1 or Unit 2.  
Units 1  
Units 2  
Weight  
kg  
lbs  
Height  
cm  
ft/ inch  
Date of Birth setting order  
day - month - year  
month - day - year  
1. In the Time of Day display scroll up or down until OPTIONS is displayed.  
2. Press OK to enter the Options mode. EXERCISE SET is displayed.  
3. Scroll up or down until USER SET is displayed.  
4. Press OK to start the user information settings.  
Weight (lbs or kg)  
5. Scroll up or down to adjust your weight.  
Press and hold signal/  
light button to change  
Press OK.  
the units for weight or  
height.  
Height (ft/ inch or cm)  
6. Scroll up or down to adjust your height.  
Press OK.  
B 18  
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Date of Birth (Birthday)  
7. Scroll up or down to adjust your month or  
day of birth. Press OK.  
8. Day / Month appears. Scroll up or down to  
adjust the value. Press OK.  
Units 1: setting order  
is day - month - year.  
Units 2: setting order  
is month - day - year.  
9. Year appears. Scroll up or down to adjust the year of birth. Press OK.  
Sex  
10. Scroll up or down to select your gender. Press OK.  
Activity Level (Activity)  
11. Scroll up or down to select your activity level for Polar Fitness Test.  
Press OK.  
Assess your long-term physical activity level. Do not change your activity  
level description if your regular exercise habits have changed during the  
last six months.  
Low  
You do not participate regularly in programmed recreational sport or  
heavy physical activity. Ex. you walk only for pleasure or occasionally  
exercise sufficiently to cause heavy breathing or perspiration.  
Middle You participate regularly in recreational sports. Ex. you run 3-6 miles /  
5-10 km per week or spend 1/22 hours per week in comparable  
physical activity or, your work requires modest physical activity.  
High  
You participate regularly, at least 3 times a week, in heavy physical  
exercise. Ex. you run 6-12 miles / 10-20 km per week or spend 2-3  
hours per week in comparable physical activity.  
B 19  
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Top  
You participate regularly in heavy physical exercise at least 5 times a week.  
Ex. you exercise to improve performance for competitive purposes.  
Maximum Heart Rate Value (HRmax  
)
12. Your age-predicted maximum heart rate value is displayed as a default  
setting when you set this value for the first time. If you know your  
exact clinically tested current maximum heart rate value, set the  
value by scrolling up or down.  
13. Press OK.  
If you do not know this value, update it in the Fitness Test mode after  
having carried out the Polar Fitness Test.  
Maximal Oxygen Uptake Value (VO2max  
)
14. The wrist receiver suggests value 35 for females and value 45 for males  
as a default setting when you set this value for the first time. If you  
know your exact clinically tested current maximal oxygen uptake  
value, set the value by scrolling up or down.  
15. Press OK. USER SET appears.  
If you do not know this value, update it in the Fitness Test mode after  
having carried out the Polar Fitness Test.  
To continue your settings, press the stop button. To return to the Time of  
Day display, press and hold the stop button.  
B 20  
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Exercise Settings  
When you start setting your exercise preferences your first choice is to select  
whether you want to set your personal exercise set or to exercise with  
BasicUse option. If you select to start setting the exercise sets, your second  
choice is whether you want to select BasicSet or an Interval Training Set.  
Selecting Exercise Type  
BasicUse (E0)  
Exercise Set (E1-E5)  
BasicUse is a simple mode for exercising. During exercising with this mode you  
You do not have to do any settings  
before exercising with this Exercise  
mode. While exercising, you can see  
can see the same optional values as  
in the BasicUse mode. Additionally,  
the exercise set will guide you  
the following optional values on the through an exercise according to the  
display:  
settings you have made. You can also  
name the exercise sets Ex. after an  
exercise type.  
current heart rate or average  
heart rate of the exercise  
stopwatch  
time of day  
split- and lap times  
You can set following exercise  
guiding functions:  
3 heart rate limits  
3 countdown timers  
interval function  
Additionally, you can follow calories  
of your exercise session and  
percentage of your maximum heart  
rate, if you have set all the user  
information and turned the functions  
on.  
recovery calculation  
B 21  
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Setting Exercise Sets  
Preset exercise sets ready for five exercise sets; when you start exercising,  
just select one of the sets.  
Interval Training Set  
BasicSet  
If you choose interval on, you can  
set 3 different exercise phases for  
If you choose interval off, you can  
set the following functions to your  
each exercise set in following order: exercise:  
Warm-up phase  
timer 1  
On/OFF timer 2  
On/OFF timer 3  
On/OFF  
On/OFF  
On/OFF  
On/OFF  
On/OFF  
On/OFF  
On/OFF  
countdown timer 1  
heart rate limits 1  
Interval phase  
interval calculation type: manual,  
time- or heart-rate-based interval  
heart rate limits 1  
heart rate limits 2  
heart rate limits 3  
number of repeated interval phases recovery calculation  
heart rate limits 2  
time- or heart-rate-based  
recovery calculation  
Cool-down phase  
On/OFF  
On/OFF  
You should select the timers on  
sequentially. Ex. you cannot set  
timer 2 on if timer 1 is off.  
countdown timer 3  
heart rate limits 3  
On/OFF  
On/OFF  
If you set the countdown timers of  
the phase off, you have to manually  
stop the phase.  
B 22  
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1. In the Time of Day display  
scroll up or down until  
OPTIONS is displayed.  
2. Press OK to enter the  
Options mode. EXERCISE  
SET is displayed.  
Options  
Exercise Set  
E0  
E1  
E2  
E3  
E4  
E5  
3. Press OK to start the exercise settings. BasicUse E0 or exercise set E1-E5  
is displayed.  
4. Scroll up or down until the desired exercise type is displayed. Press OK.  
If you chose BasicUse (E0): to return to the Time of Day display, press  
and hold the stop button and skip the rest of the exercise settings.  
If you chose exercise set (E1-E5) Interval On/OFF is displayed.  
5. Scroll up or down to turn the interval function on or off. Press OK.  
Timer 1 is displayed.  
Exercise Set 1 - 5  
Interval On Interval OFF (BasicSet)  
Timer 1 Timer 2 Timer 3  
Recovery Hr  
Limits 1  
Limits 2  
Limits 3  
Recovery Timer  
Timer 1  
Limits 1  
Interval  
Timer  
Repeat  
Interval  
Limits 2  
Recovery  
Timer  
Timer 3  
Limits 3  
Manual Interval  
Interval Hr  
Recovery Hr  
B 23  
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Setting Timers  
If you start from the Time of Day display, repeat steps 1-5.  
6. Scroll up or down until desired timer is displayed. Press OK to start  
setting the timer.  
7. Scroll up or down to turn the timer on or off. Press OK.  
Timer OFF: Skip steps 8-9.  
8. Scroll up or down to adjust minutes. Press OK.  
9. Scroll up or down to adjust seconds. Press OK.  
Setting Heart Rate Limits  
If you start from the Time of Day display, repeat steps 1-5.  
6. Scroll up or down until desired Limits is displayed.  
7. Press OK to start setting the limits.  
8. Lim High appears. Scroll up or down to adjust your upper limit. Press OK.  
9. Lim Low appears. Scroll up or down to adjust your lower limit. Press OK.  
Turning Heart Rate Limits on/off  
If you start from the Time of Day display, repeat steps 1-5.  
6. Scroll up or down until desired Limits is displayed.  
7. Press and hold the signal/light button to turn limits on or off. Release.  
B 24  
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Setting Interval Type  
You can select 3 optional types of intervals:  
A. Time-based interval  
Ends your interval when you have  
used the selected time.  
B. Heart-rate-based interval  
Ends your interval as you reach the  
selected heart rate.  
When selecting heart-rate-based  
interval, recovery calculation must be  
set on.  
C. Manual interval  
End the interval training session  
by pressing and holding OK.  
If you start from the Time of Day display, repeat steps 1-5.  
6. Scroll up or down until Interval TIMER/ HR/ MANUAL is displayed. Press  
OK to start setting the interval type. TIMER/ HR/ MANUAL is flashing.  
7. Scroll up or down to select the interval type that will be used to end the  
interval. Press OK. If you chose manual interval skip steps 8 - 9.  
A. Time-based interval  
8. Scroll up or down to adjust  
minutes. Press OK.  
9. Scroll up or down to adjust  
seconds. Press OK.  
Or  
B. Heart-rate-based interval  
8. Scroll up or down to adjust the  
heart rate that will end your  
interval. Press OK.  
Interval Hr appears.  
Interval TIMER appears.  
B 25  
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Setting the Number of Intervals and Recoveries (Repeat)  
If you start from the Time of Day display, repeat steps 1-5.  
You can set up to 30 intervals and recoveries (if set on) for an interval phase.  
6. Scroll up or down until Repeat is displayed.  
7. Press OK to start setting the number.  
8. Scroll up or down to adjust the number. Press OK.  
Or  
If you do not know in advance the number of intervals and recoveries select  
continuous interval. The intervals will succeed until you manually stop the  
exercise or until 30 intervals have been made.  
8. Scroll down until Cont  
appears. Press OK.  
Setting Recovery Calculation  
A. Time-based recovery  
Ends your recovery as you reach the  
preset time.  
B. Heart-rate-based recovery  
Ends your recovery as you reach the  
preset heart rate.  
If you start from the Time of Day display, repeat steps 1-5.  
6. Scroll up or down until Recovery TIMER/ Hr is displayed.  
7. Press OK to start setting recovery calculation on or off. On/OFF is flashing.  
8. Scroll up or down to turn the recovery calculation on or off. Press OK.  
OFF: skip steps 9-11.  
On: TIMER/ Hr is flashing.  
9. Scroll up or down to select recovery timer or heart rate. Press OK.  
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A. RecoTime is displayed.  
10. Scroll up or down to adjust minutes. Press OK.  
11. Scroll up or down to adjust seconds. Press OK.  
Recovery TIMER appears.  
B. RecoHr is displayed.  
10. Scroll up or down to adjust the value. Press OK.  
Recovery Hr appears.  
To continue your settings, press the stop button. To return to the Time of  
Day display, press and hold the stop button.  
Naming Exercise Sets  
You can name the exercises, with seven letters, numbers or punctual marks.  
The available digits are: 0-9, space, A-Z, a-z, - % / ( ) * + : ?.  
1. In the Time of Day display scroll up or down until OPTIONS is displayed.  
2. Press OK to enter the Options mode. EXERCISE SET is displayed.  
3. Press OK. E0 - E5 is displayed.  
4. Scroll up or down until desired exercise set (E1 - E5) is displayed.  
5. Press and hold signal/light button. Adjustable letter is flashing.  
6. Scroll up or down to select the desired mark. Press OK.  
7. Repeat previous step until you have chosen all 7 letters.  
To continue your settings, press the stop button. To return to the Time of  
Day display, press and hold the stop button.  
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Turning Functions on/off  
1. In the Time of Day display  
scroll up or down until  
OPTIONS is displayed.  
2. Press OK to enter the  
Options mode. EXERCISE  
SET is displayed.  
Options  
Function Set  
OwnCal On/OFF  
Fit. Test On/OFF  
HRmax-p On/OFF  
3. Scroll up or down until FUNCTION SET is displayed.  
4. Press OK to start the function settings. OwnCal is displayed.  
To set the following functions on you have to set your user information.  
If kg/lbs are displayed as you start setting the function on, the wrist  
receiver points out that you have not set your all user information.  
OwnCal Calorie Counter on/off  
If you start from the Time of Day display, repeat steps 1-4.  
5. Press OK to start setting the OwnCal function. On/OFF starts to flash.  
6. Scroll up or down to set the OwnCal on or off. Press OK.  
To get the most accurate OwnCal results, update the VO2max setting and the  
HRmax setting with clinically measured values (if available). If you do not  
know your clinically measured values perform Polar Fitness Test and update  
the OwnIndex and HRmax-p settings in Fitness Test mode.  
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Fitness Test on/off  
If you start from the Time of Day display, repeat steps 1-4.  
5. Scroll up or down until Fit. Test is displayed.  
6. Press OK to start setting the fitness test. On/OFF starts to flash.  
7. Scroll up or down to set the fitness test on or off. Press OK.  
Predicted Maximum Heart Rate on/off (HRmax-p)  
If you start from the Time of Day display, repeat steps 1-4.  
5. Scroll up or down until HRmax-p is displayed.  
6. Press OK to start setting the HRmax-p. On/OFF starts to flash.  
7. Scroll up or down to set the HRmax-p on or off. Press OK.  
HRmax-p can be turned on only if Polar Fitness Test is on.  
To continue your settings, press the stop button. To return to the Time of  
Day display, press and hold the stop button.  
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Monitor Settings  
1. In the Time of Day display scroll up  
or down until OPTIONS is displayed.  
2. Press OK to enter the Options mode.  
EXERCISE SET is displayed.  
Options  
Monitor Set  
Sound On/OFF  
Units 1/2  
Help On/OFF  
3. Scroll up or down until MONITOR  
SET is displayed.  
4. Press OK to start the monitor settings. Sound is displayed.  
Turning Activity/Button Sound on/off  
If you start from the Time of Day display, repeat steps 1-4.  
5. Press OK to start setting the sound. On/OFF starts to flash.  
6. Scroll up or down to set sound on or off. Press OK.  
Your receiver has two distinct sounds: activity/button sound and alarms for  
heart rate zones, watch and fitness test. This setting includes only the  
activity/button sound settings. Certain Measure and Exercise mode settings  
will be audible: start, stop, interval phase start and end and recovery  
calculation end.  
Selecting Measuring Units  
If you start from the Time of Day display, repeat steps 1-4.  
5. Scroll up or down until Units is displayed.  
6. Press OK to start setting the units. 1 or 2 starts to flash.  
7. Scroll up or down to select the unit which best suits you. Press OK.  
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The units settings affect the units in the user information settings and the  
order of your date of birth settings.  
Units 1: kg, cm, day-month-year  
Units 2: lbs, feet, month-day-year  
Turning Help on/off  
If you start from the Time of Day display, repeat steps 1-4.  
5. Scroll up or down until Help is displayed.  
6. Press OK to start setting the Help function. On/OFF starts to flash.  
7. Scroll up or down to set the Help on or off. Press OK.  
If you turn Help on, the flashing arrows guide you to use the correct  
buttons in the Options and File modes. If you want to change the middle  
row information during exercise, the function name will appear for a few  
seconds.  
To continue your settings, press the stop button. To return to the Time of  
Day display, press and hold the stop button.  
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Watch Settings  
1. In the Time of Day display scroll up  
or down until OPTIONS is displayed.  
2. Press OK to enter the Options mode.  
EXERCISE SET is displayed.  
3. Scroll up or down until WATCH SET  
is displayed.  
Options  
Watch Set  
Alarm  
Time 1/2  
Date  
4. Press OK to start the watch settings. ALARM is displayed.  
Setting Alarm  
If you start from the Time of Day display, repeat steps 1-4.  
5. Press OK to start alarm settings. On/OFF starts to flash.  
6. Scroll up or down to set alarm on or off.  
OFF: skip steps 7 - 9.  
Press OK. 24h: skip step 7.  
7. 12h: AM/ PM starts to flash. Scroll up or down to select AM or PM. Press OK.  
8. The hours start to flash. Scroll up or down to adjust the hours. Press OK.  
9. The minutes start to flash. Scroll up or down to adjust the minutes. Press OK.  
When the alarm comes on, it will sound for one minute or you can turn it  
off by pressing any of the five buttons.  
Setting Time of Day  
If you start from the Time of Day display, repeat steps 1-4.  
5. Scroll up or down until TIME1/ TIME2 is displayed.  
6. Press OK to start setting the Time of Day.  
7. Time is flashing. Scroll up or down to select time 1 or time 2. Press OK.  
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8. 12h/ 24h starts to flash. Scroll up or down to select 12h or 24h time  
mode. Press OK. 24h: skip step 9.  
9. AM/ PM starts to flash. Scroll up or down to select AM or PM. Press OK.  
10. The hours start to flash. Scroll up or down to adjust the hours. Press OK.  
11. The minutes start to flash. Scroll up or down to adjust the minutes.  
Press OK.  
Setting Date  
If you start from the Time of Day display, repeat steps 1-4.  
5. Scroll up or down until DATE is displayed.  
12h Time mode:  
month - day - year.  
24h Time mode:  
6. Press OK to start adjusting the date.  
7. Month / Day appears.  
Scroll up or down to select the desired value.  
Press OK.  
day - month - year.  
8. Day / Month appears.  
Scroll up or down to select the desired value. Press OK.  
9. Year digits start to flash.  
Scroll up or down to select the year. Press OK.  
To continue your settings, press the stop button. To return to the Time of  
Day display, press and hold the stop button.  
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Setting Tips  
Swap Time 1 or Time 2  
In the Time of Day display press and hold the down button. Time 1 or  
Time 2 is displayed in the uppermost row for a few of seconds. Displayed  
time will now be used in all watch and alarm functions. If you chose time 2,  
2is displayed in the Time of Day display.  
Shortcut to Watch Setting Loop  
Press and hold the signal/light button for a few of seconds to enter into the  
watch setting loop. If you want to skip some parts and go directly to a  
watch function, scroll up or down button until the desired watch function  
is displayed. Set the function as in the Watch settingssection.  
Swap Measuring Units  
As you set your user information on weight and height. Press and hold the  
signal/light button until the units are swapped. Release the button.  
Swap Date and User ID Number with Polar S410  
You are able to set a user ID by Polar Precision Performance software.  
When set, the user ID number is shown on the upper row of the Time of  
Day display. You can swap the user ID and date by pressing and holding the  
up button.  
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C. EXERCISE  
You can use two modes in your  
Time of Day  
exercise: Measure or Exercise mode.  
In the Measure mode you can see your  
heart rate but your exercise is not  
recorded. In the Exercise mode your  
exercise is recorded and stopwatch  
and other calculations are started.  
Heart Rate Measure mode  
Exercise recording mode  
Heart Rate Measure Mode  
1. Wear the transmitter and the wrist receiver as described in Easy startsection.  
2. To make sure that the code search will be successful:  
Keep the wrist receiver within 3 feet/ 1 meter of your transmitter.  
Check that you are not near: people with heart rate monitors, high  
voltage power lines, televisions, mobile phones, cars, motor driven  
exercise equipment or other electromagnetic disturbance.  
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3. Start from the Time of Day display by pressing the OK to start measuring  
your heart rate. A heart symbol will start flashing and your heart rate in  
beats per minute will appear in max. 15 seconds. The frame around the  
heart symbol indicates that the heart rate reception is coded.  
The following display appears as you enter the Measure mode. You can  
change this display to Stopwatch display by pressing the up or down button.  
Exercise name  
Time of Day  
Current heart rate  
BasicUse (E0) or  
Exercise set in use (E1-E5)  
The receiver returns automatically to the Time of Day display within  
5 minutes if there is no heart rate reception.  
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Exercise Recording Mode  
If you are continuing from the Measure mode, press OK.  
Or, if you are starting from the Time of Day display, press and hold OK.  
Exercise information will be stored in a complete exercise file only when  
the stopwatch is running. The ongoing recording is indicated with a  
graphic bar that runs continuously on the display.  
If there is 00 / - - reading on the display, there is no heart rate reception.  
Bring the wrist receiver up to your chest near the transmitters Polar logo.  
The receiver starts looking for the heart rate signal again.  
At the start of your workout, when it has lasted less than 60 minutes,  
the exercise time is displayed in minutes and seconds. When you have  
exercised more than 60 minutes, the exercise time is displayed in hours  
and minutes.  
Turning the Heart Rate Zone Alarm on/off  
Press and hold the signal/light button.  
When appears on the display the zone alarm is on. You will hear a  
beeping sound with each heartbeat if your heartbeat is outside the heart  
rate limit. If you do not want to use the zone alarm the flashing heart rate  
reading indicates if your heartbeat is outside the heart rate limit. This  
function can be used if you have set heart rate limits on in Interval Training  
Set or BasicSet.  
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In addition to the alarm you can see:  
if you are exercising above heart rate zone.  
if you are exercising below heart rate zone.  
Swapping the Heart Rate Limits  
Press and hold the up button. Repeat until the desired limits are displayed.  
In the Interval Training mode the limits are automatically swapped when  
the phase changes to the preset limits.  
You have three optional Exercise modes depending on the selected  
exercise:  
BasicUse  
Interval Training Set (Int On)  
BasicSet (Int OFF)  
The following functions can be used during all three optional Exercise modes.  
Illuminating the Display  
Press the signal/light button.  
After you use backlight once in the Measure mode, the receiver automatically  
illuminates the display if you: start or stop the exercise session, store lap  
information and at the end of an interval and a recovery calculation.  
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Storing Lap and Split Time  
Press OK to store lap and split time.  
First  
Then  
Lap time  
Split time  
Average heart  
rate of the lap  
Number of  
the lap  
The receiver automatically stores a lap time when you stop recording  
an exercise. You can store 99 laps if you have not used the interval  
function. After storing 99 laps FULL appears for a few seconds every  
time you take a lap. You can continue taking laps but they will not be  
stored. The wrist receiver continues recording all other information of  
the exercise, except lap and interval information.  
Pausing the Exercise  
Press the stop button.  
The exercise recording, stopwatch and other calculations are paused. To  
continue them, press OK. Or, to return to the Time of Day display, press and  
hold the stop button.  
The receiver automatically returns to the Time of Day display within  
5 minutes if you forget to quit the heart rate measuring after having  
stopped the stopwatch and taken the transmitter off your chest.  
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Swapping the Displayed Exercise Information  
There are three display options, which you can swap between by pressing  
the down button. The receiver saves the upper and lower row settings for  
the three display options. If the Help function is on, the name of the  
selected function appears for a few seconds. When you start the exercise  
next time the stopwatch appears on the middle row and the saved  
functions appear on the upper and lower rows.  
Time of Day  
Stopwatch  
Current  
Time of Day  
Lap time  
Stopwatch  
Time of Day  
heart rate  
Number of the lap  
Phase Name  
Countdown  
timer  
When you have set your Interval Training  
Set on, you will have one extra display in  
addition to the three primary displays.  
You can only change the lower row for this  
display. See the alternative phase displays  
from Exercising with Interval Training  
Setsection.  
You can configure the middle and upper rows either in the Measure  
mode or during the exercise.  
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Select the Middle Row Information  
1. Press the down button to select the desired display alternative. When  
you swap the middle row information, the upper and lower rows  
change also. Continue selecting the upper and lower rows.  
Select the Upper Row Information  
2. Press the up button to select from the following: Time of Day (Time),  
stopwatch (Sw), lap time (Lp) or calorie expenditure (Cal) if OwnCal is  
set on.  
You cannot select the same displayed function to the upper and middle row  
i.e. the option on the middle row is no longer available for the upper row.  
Select the Lower Heart Rate Information Row  
3. Press and hold the down button to select from the following: Current  
heart rate, average heart rate (AVG) or the reading in percentages of  
your maximum heart rate (% MAX) if you have set your user information.  
You can only change the displayed function of the lower row if the  
stopwatch is on.  
Resetting the Stopwatch to Zero  
1. Pause your exercise.  
2. Press and hold the down button until the stopwatch is reset. Release.  
3. Press OK to restart the stopwatch and recording. Or, to return to the  
Time of Day display, press and hold the stop button. As a result of  
resetting your stopwatch the recorded file is deleted.  
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Starting an Exercise Set  
1. Start from the Time of Day display. Press OK to enter the Measure mode.  
2. If you want to swap the preset exercise set, press and hold the up  
button until the exercise set (E1-E5) is swapped. Release. Repeat until  
desired exercise set is displayed.  
3. To start exercising and recording the preset exercise type press OK.  
Exercising with Interval Training Set (Int On, E1-E5)  
In this mode you can also use the functions in Exercise recording mode”  
section.  
The Interval Trainer automatically guides you through your exercise. In  
order to hear the activity sounds when the phase starts and stops make  
sure the activity/button sound is on. If you have turned the countdown  
timer of the phase off, you have to stop the phase manually by pressing  
and holding the OK button. When the stopwatch starts running  
indicates that Interval Trainer is on. As the interval training exercise ends  
the receiver automatically starts a BasicUse exercise, which is recorded to  
the same complete file as your interval training exercise.  
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Structure of an interval training exercise:  
Heart  
Interval Phase  
rate  
Repeats 03  
160  
140  
120  
WarmUp phase  
Countdown timer 1  
Heart rate limits 1  
CoolDown phase  
Countdown timer 3  
Heart rate limits 3  
100  
80  
60  
40  
0
10  
20  
30  
40  
50 Time  
Warm-up Phase  
1. First  
Heart rate limits 1 (if set on).  
2. Then  
Countdown timer 1.  
Heart rate information.  
Countdown timer starts running if you have set the timer  
1 on. If you have set the timer off, press and hold OK and  
continue from the interval phase.  
3. At the end of warm-up phase  
Warm-up phase duration.  
Average heart rate of the warm-up phase.  
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Interval Phase  
The receiver records up to 30 repeated interval phases. Your interval phase  
is divided into interval and recovery calculation (if set on) sections, which  
alternate continuously through your interval phase.  
Interval Session  
1. First  
Preset heart rate limits 2 (if set on).  
2. Then  
One of the following is displayed depending on your settings:  
A. manual, B. time-based or C. heart-rate-based interval.  
A. Manual interval.  
Number of set intervals.  
Current interval number.  
If you selected manual interval your interval will end as you  
press and hold OK.  
Or  
B. Time-based interval.  
Countdown timer.  
If you selected time-based interval your interval will end as  
you reach the preset time.  
Or  
C. Heart-rate-based Interval.  
The difference between the preset interval heart rate and  
current heart rate.  
If you selected heart-rate-based interval your interval will  
end as you reach the preset heart rate reading.  
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3. At the end of Interval  
Interval duration.  
Average heart rate of the interval.  
When your interval ends the wrist receiver automatically  
continues with following preset function: recovery  
calculation or cool-down phase.  
Recovery Calculation  
One of the following is displayed depending on your  
settings: A. time-based recovery calculation or  
B. heart-rate-based recovery calculation.  
A. Time-based recovery.  
Recovery countdown timer.  
Current heart rate.  
Or  
B. Heart-rate-based recovery.  
The difference between the preset recovery heart  
rate and current heart rate.  
Current heart rate.  
You will hear two beeps when the recovery calculation is done.  
At the end of recovery  
Recovery heart rate or time.  
Recovery duration.  
Drop in your heart rate.  
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Cool-down Phase  
1. First  
Preset heart rate limits 3 (if set on).  
2. Then  
Countdown timer 3.  
Heart rate information.  
Countdown timer starts running if you have set the timer 3  
on. If you have set the timer off press and hold OK to end  
the cool-down phase.  
3. At the end of cool-down phase  
Cool-down phase duration.  
Average heart rate of the cool-down phase.  
After your cool-down phase has ended the receiver  
automatically continues exercise recording with  
BasicUse mode.  
You can continue using the heart rate limits of the interval exercise in this  
mode too. Or, if you want to do another interval training exercise, press  
and hold the OK button.  
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Interrupting an Interval Training Exercise  
1. Press the stop button to pause the exercise.  
2. Press and hold the stop button to return to the Time of Day display.  
Or  
Press the stop button. BasicUse appears. You can continue measuring your  
heart rate in this mode (Measure mode). To continue exercising with  
BasicUse and recording your exercise information press OK. You can  
continue using and swapping the same heart rate limits of the previous  
exercise. Repeat steps 1 and 2 to return to the Time of Day display.  
Exercising with BasicSet (Int OFF, E1-E5)  
In this mode you can also use the functions in Exercise recording mode”  
section.  
Starting the Timers  
If timers are set on, they automatically start running once you start the  
stopwatch. Timers alternate in the following order: timer 1, 2, 3, 1, 2, 3, etc.  
At the end of timer 1 you will hear 1 beep, at the end of timer 2 you will  
hear 2 beeps and at the end of timer 3 you will hear 3 beeps. Timers stop  
running when you stop the stopwatch.  
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Starting Recovery Calculation  
To start the recovery calculation, press and hold the OK button.  
Depending on your setting RecoHr or RecoTime appears in the upper row  
of the display. See Exercising with Interval Trainer/ Recovery calculation”  
for the displayed information during the recovery calculation. After the  
recovery calculation is done the exercise is paused. You can continue the  
exercise by pressing the OK button after the recovery calculation. If you do  
another recovery calculation, the recovery information will be deleted in  
consequence.  
Stopping the Exercise  
1. Press the stop button to pause the exercise.  
2. Press and hold the stop button until time of day is displayed.  
Your lap and split time are automatically recorded, when you end the  
exercise.  
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Tips During the Exercise  
Checking the Heart Rate Limits and Illuminating the Display  
Bring the wrist receiver near the transmitters Polar logo. The backlight is  
turned on for a few of seconds. The current heart rate limits of the exercise  
are displayed.  
Swapping the Exercise Type (E0 or E1 - E5)  
In the Measure mode press and hold the up button. Release. Repeat until  
desired exercise set or BasicUse is displayed.  
Restarting the Interval or Recovery Calculation  
In the Exercise mode press the stop button to pause the interval or recovery  
calculation. Reset the calculation by pressing and holding the down button.  
To restart the same calculation press the OK button. To reset the interval  
training exercise, see Resetting stopwatch to zerosection.  
Interrupting an Interval or Recovery Calculation  
Press and hold the OK button during your interval training exercise session  
to interrupt the calculation. The following section automatically starts. Ex.  
if you interrupt an interval your recovery calculation (if set on)  
automatically starts.  
Interrupting a Phase of an Interval Training Exercise  
Press the stop button to pause your phase. Press and hold the OK button.  
The following phase automatically starts.  
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D. HOW TO RECALL TRAINING  
INFORMATION  
The receiver starts saving your exercising  
information as you start the stopwatch. You can  
recall the information in the File mode. The receiver  
stores one complete training file at a time. Your  
latest exercise is stored in a complete file until the  
next time you start the stopwatch. Then your  
previous complete file is compressed to a summary  
file. The summary file includes in addition to the  
main exercise information the exercise time and  
maximum and average heart rates of your exercise.  
The receiver saves five summary files.  
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Time of Day  
File  
F6  
Options  
Fit. Test  
F3  
Connect  
F1  
F5  
F4  
F2  
Your complete file is F1 the very first time, then F2 and so on, until you  
have recorded 6 files. Then F6 always indicates the latest complete file and  
F1 to F5 are the summary files. The bigger the file number the more recent  
it is.  
Some information alternates on the display automatically. You can  
fasten alternation by pressing the OK button. Ex. the target zone  
information or heart rate information.  
1. In the Time of Day display scroll up or down until FILE is displayed.  
2. Press OK to enter the File mode. The main information of your file is  
displayed.  
Starting date and time alternate on the display.  
Exercise name  
File number  
Used exercise set (E5-E1)  
or BasicUse (E0)  
3. If you wish to recall a file, scroll up or down until the desired file is  
displayed.  
4. Press OK to start recalling the file. Exe. Time is displayed.  
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Move forward and backward within file loops with up or down buttons.  
Press OK to enter a file or to enter a deeper level in the file loop.  
Press the stop button to move backward to the previous file level.  
Press and hold the stop button to return the Time of Day display,  
wherever you are in the File recalling cycle.  
Complete File  
Exe. Time  
Reco  
Limits  
InZone1  
Reco 30  
InZone2  
Int 30  
InZone3  
KCal  
Lap 99  
Tot. KCal  
Tot. Time  
EXE. SET  
LAPS  
CoolDown  
Interval  
Reco 1  
Int 1  
Lap1  
WarmUp  
Best Lap  
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Exercise Time (Exe. Time)  
The exercise time is the amount of time that you have  
exercised with the stopwatch running. Average and  
maximum heart rates of your exercise alternate on the  
display. To continue recalling the complete file, scroll up  
or down button.  
This is the first opening display that you will see in both  
summary and complete files. The summary file does not  
include any more information. To exit the summary file  
press the stop button.  
Recovery Information of BasicSet Exercise (Reco)  
Recovery time.  
Recovery duration.  
Drop in your heart rate.  
Or  
Recovery heart rate.  
Time it took reach the preset heart rate reading.  
Drop in your heart rate.  
Heart Rate Limits 1, 2 and 3 (Limits 1/ Limits 2/ Limits 3)  
Settings of the heart rate limits alternate on the display.  
Limits 1 are used for heart rate zone 1, limits 2 for zone 2  
and limits 3 for zone 3.  
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Exercise Time Within, Above and Below the Heart Rate Zones  
Indicates the exercise time, which you have spent within (InZone), above  
and below each heart rate limits during the entire exercise.  
Calorie Expenditure (KCal)  
You will see how many kilocalories you have expended during the exercise.  
Cumulative Calorie Count (Tot. KCal)  
Calculates the cumulative calories expended during several exercise sessions  
starting from the previous resetting. This function allows you to follow the  
calorie count as a gauge of effective exercise Ex. during one week.  
Cumulative Exercise Time Count (Tot. Time)  
This function counts cumulative exercise time expended during several  
exercise sessions starting from the previous resetting. It allows you to  
follow the exercise time count as a gauge of amount of exercise Ex.  
during one week.  
Your cumulative total time is displayed in hours and minutes until 99  
hours 59 minutes is reached. After this your cumulative exercise time is  
displayed in hours until 9999 hours is reached.  
D 54  
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Interval Training Information (EXE. SET)  
Start with the display showing EXE. SET.  
1. Press OK to start recalling the interval training information.  
2. Scroll up or down to see the information on warm-up, interval and cool-  
down phases.  
Warm-up Phase  
Warm-up duration.  
The heart rate at the end of the warm-up,  
average and  
maximum heart rates of your warm-up phase.  
Interval Phase  
Interval phase duration.  
Average heart rate of intervals and recoveries.  
Cool-down Phase  
Duration of the cool-down.  
The heart rate at the end of the cool-down,  
average and  
maximum heart rates of the cool-down phase.  
3. Press the stop button to return to the previous file level and skip steps  
4 - 6. Or, continue recalling more detailed information of the interval  
phase.  
4. Start with the display showing Interval. Press OK to see details of each  
interval and recovery.  
5. Scroll up or down between intervals (Int) and recoveries (Reco).  
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Interval information  
Interval number  
Split time of the interval  
Interval duration.  
The heart rate at the  
end of the interval,  
average and  
maximum  
heart rates of the  
selected interval.  
Recovery information  
Time-based recovery.  
Recovery duration.  
Drop in your heart rate.  
Or  
Heart-rate-based recovery.  
Time it took reach the preset heart rate reading.  
Drop in your heart rate.  
6. To continue recalling, Ex., lap information press the stop button twice.  
Scroll up or down until LAPS is displayed.  
D 56  
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Lap Information (LAPS)  
Start with the display showing LAPS and number of the recorded laps.  
1. Press OK to start recalling the lap information.  
2. Scroll up or down to see the following information:  
Best Lap  
Shortest lap time.  
The number of the best lap.  
The best lap information is displayed if you have stored at least  
3 laps. The best lap can not be the last lap.  
Laps  
Split time.  
Lap time.  
Lap number.  
The heart rate at the end of the lap,  
average and  
maximum heart rates of the lap.  
Press the stop button to exit the LAPS display.  
Press and hold stop to return to the Time of Day display.  
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Resetting Your Cumulative Counts to Zero (Tot. KCal and Tot. Time)  
Once your have reset the cumulative count you cannot retrieve it.  
Start with the display showing Tot. KCal or Tot. Time.  
1. Press OK to start resetting the desired total count. Reset appears and  
the value starts to flash.  
2. Press and hold the down button. Reset starts to flash. You can still  
cancel the resetting by releasing the down button before the value is  
reset. If you are sure that you want to reset the value keep holding the  
down button until value is reset. Release.  
3. Press the stop button to exit the reset display. Press and hold the stop  
button to return to the Time of Day display.  
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E. CONNECTION TO  
COMPUTER  
Your Polar S410/S210 offers you the option of transferring  
Additionally you can transfer settings with Polar S410 from the  
software instead of entering them manually. To be able to use  
the UpLink, you need a PC with a sound card (compatible with  
Sound Blaster™) and dynamic loudspeakers or headphones.  
The Polar S410 records essential data for your training log.  
A training log makes it possible to plan future training and to  
define the most suitable interval training for maximizing  
performance capacity.  
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Downloading Training Data to a Computer with  
Polar Precision Performance Software  
Sampling rate Exercising time  
Polar S410 offers an easy way to  
analyse training data by  
15 s  
- 30 min  
30 s  
30 min - 1 h  
1 h - 2 h  
2 h - 4 h  
4 h - 8 h  
8 h – 16 h  
computer afterwards. It starts  
recording at a sampling rate of 15  
seconds up to 120 samples. When  
the memory is full, it is compressed  
and a longer averaging period is  
used (30 s, 1 min, 2 min, 4 min or  
1 min  
2 min  
4 min  
8 min  
8 min) depending on the recording time. Maximum recording time is 16  
hours. The table shows the exercise times for each sampling rate.  
To be able to transfer the recorded training information via SonicLink™  
and to analyse it with Polar Precision Performance software version 4 or  
later, you need a personal computer with a sound card and microphone.  
To make sure that the training information transfer will be successful,  
check that there are no interfering sounds near the computer.  
You can transfer only your complete files to a computer  
1. Start the software.  
2. Activate the download function of the software and follow the  
directions on screen.  
3. If the receiver is in the Time of Day display scroll up or down until  
CONNECT is displayed. Make sure that start is displayed.  
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4. Bring and hold the back cover of the receiver next to the computers  
microphone. Keep the back cover of the wrist receiver within 2" / 5 cm  
of the microphone until the SonicLink sound has ceased.  
5. Press the OK button to start the data transfer. SonicLink and COM  
appear on the display.  
You will hear a chirping sound (SonicLink) while the training  
information is transferred to the computer. You can monitor  
the transfer percentage from the receivers display. Press and hold the stop  
button to return to the Time of Day display after data transfer.  
You can interrupt the data transfer to the computer by pressing the stop  
button during data transfer. CONNECT is displayed.  
Transferring Settings from Computer with Polar Precision  
Performance Software  
Polar S410 offers you the option of transferring your settings with Polar  
Precision Performance software version 4 or later to the wrist receiver. You  
are also able to set a user ID number for easier recognition in multi-user  
situations.  
To be able to transfer the settings from Polar Precision Performance  
software via Polar Uplink, you need a personal computer with a sound  
card (compatible with Sound Blaster) and dynamic loudspeakers or  
headphones.  
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1. Start the software.  
2. Activate the transfer function of the software and follow the directions  
on screen.  
3. If the receiver is in the Time of Day display scroll up or down until  
CONNECT is displayed.  
4. Place the receiver less than 4"/ 10 cm from the loudspeaker. Do not  
move the receiver during the data transfer.  
5. The receiver automatically starts to transfer the information.  
UpLink and COM appear. You will hear a chirping sound while information  
is transferred to the receiver. All settings are transferred completely to the  
receiver when 100 % is displayed. Press and hold the stop button to return  
to the Time of Day display after data transfer.  
If the data transfer was unsuccessful bring the receiver closer to the  
loudspeakers or turn the volume level of the loudspeakers up.  
You may interrupt the data transfer from the computer by pressing the  
stop button during data transfer. CONNECT is displayed.  
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F. POLAR FITNESS TEST  
The Polar Fitness Test is an easy, safe and quick  
way to estimate individual maximal aerobic power  
and to get predicted maximum heart rate value.  
The Polar Fitness Test is targeted to healthy adults.  
OwnIndex  
OwnIndex is a value which is comparable to maximal oxygen uptake  
(VO2max), a commonly used descriptor of aerobic fitness. Cardiovascular  
(aerobic) fitness relates to how well your cardiovascular system works to  
transport and utilize oxygen in your body. The stronger and more efficient  
your heart is, the better the cardiovascular fitness is. VO2max is a good  
indicator of performance in endurance sports.  
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If you want to improve your cardiovascular fitness, it takes a minimum of  
6 weeks on an average to see a noticeable change in OwnIndex. Less fit  
individuals see progress even more rapidly and for more fit individuals  
more time is needed. The better the cardiovascular fitness of an individual,  
the smaller the improvements in OwnIndex.  
Cardiovascular fitness is best improved by exercise types which employ  
large muscle groups. Such activities include running, swimming, rowing,  
skating, cross-country skiing, cycling and walking.  
To monitor your fitness progress start with measuring your OwnIndex a few  
times during the first two weeks, to get a baseline value. Thereafter, repeat  
the test approximately once a month. OwnIndex is based on resting heart  
rate, heart rate variability at rest, age, gender, height, body weight and  
self-assessed physical activity.  
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Predicted Maximum Heart Rate (HRmax-p)  
The HRmax-p definition is carried out simultaneously with the Polar Fitness Test.  
The HRmax-p score predicts your individual maximum heart rate value more  
accurately than the age-based formula (220-age). The age-based method  
provides a rough estimation and may not be very accurate, especially for  
people who have been fit for many years or for older people. The most  
accurate way of determining your individual maximum heart rate is to have  
it clinically measured (in maximal treadmill or bicycle stress test) by a  
cardiologist or an exercise physiologist.  
Your maximum heart rate changes to some extent in relation to your  
fitness. Regular endurance exercise tends to decrease HRmax. There may also  
be some variation according to the sport you participate in. For example,  
running HRmax > cycling HRmax > swimming HRmax  
.
HRmax-p gives the possibility of defining training intensities as percentages  
of maximum heart rate and of following maximum heart rate changes due  
to training, without an exhaustive maximal stress test. HRmax-p is based on  
resting heart rate, heart rate variability at rest, age, gender, height, body  
weight and maximal oxygen uptake, VO2max (measured or predicted). The  
most accurate HRmax-p is obtained by entering your clinically measured  
VO2max into the wrist receiver.  
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Fitness Test Settings  
To be able to carry out the Polar Fitness Test you need to do the following  
settings in the Options mode:  
Set your personal user information and long-term physical activity level.  
Set the Polar Fitness Test on.  
Set the HRmax-p on if you want to get a prediction of your maximum  
heart rate.  
Carrying Out the Test  
To get reliable test results, the following basic requirements apply:  
You should be relaxed and calm.  
The test can take place anywhere home, office, health club as long  
as the testing environment is peaceful. No disturbing noises  
(Ex. television, radio or telephone), no other people talking to you.  
Keep the testing place, time of day and environment the same every  
time the test is repeated.  
Avoid eating a heavy meal or smoking 2-3 hours prior to testing.  
Avoid heavy physical effort, alcoholic beverages or pharmacological  
stimulants on the test day and the day before.  
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Time of Day  
File  
Options  
Fit. Test  
Connect  
1. In the Time of Day display scroll up or down until FIT. TEST is displayed.  
If you cannot find Fitness Test mode check that you have turned the  
function on in the Options mode.  
2. Press OK to enter the Fitness Test mode. Your latest OwnIndex and the  
testing date are displayed.  
3. Scroll up or down to see your latest HRmax-p and the testing date.  
4. Lie down and relax yourself for 1-3 minutes before the test.  
Start the Test  
It takes 3-5 minutes to carry out the test.  
5. Press OK to start the test. The wrist receiver starts searching for your  
heart rate. TEST On and your heart rate are displayed. The test begins.  
6. Lie relaxed. Keep your hands beside your body and avoid body  
movements. Dont communicate with other people.  
7. Your current OwnIndex and the testing date are displayed.  
8. If HRmax-p is on: Scroll up or down to see the HRmax-p result and the  
testing date.  
Turn the Fitness Test Sound Signal on/off  
The sound signal will alarm you at the end of the test. If the sound signal is  
on appears on the display.  
To turn the sound signal on or off either before or during the test, press  
and hold the signal/light button.  
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Interrupt the Test  
You can stop the test any time during the test by pressing the stop button.  
Failed TEST is displayed for a few seconds.  
The latest OwnIndex and HRmax-p are not replaced.  
If the wrist receiver does not succeed in receiving your heart rate at the  
beginning or during the test, the test will fail. Check that the transmitter  
electrodes are wet and the elastic strap is snug enough.  
Update OwnIndex and HRmax-p  
You can update your OwnIndex and HRmax-p values to the Options mode/  
User information. When you update these values regularly, the reading in  
percentages of your maximum heart rate and calorie calculation give more  
accurate individual information.  
1. In the Time of Day display scroll up or down until FIT. TEST is displayed.  
2. Press OK to enter the Fitness Test mode.  
3. Scroll up or down until Update USER SET is displayed. This display  
appears if you have not updated your latest test results.  
4. Press OK to update the OwnIndex and HRmax-p values.  
5. To return to the Time of Day display, press and hold the stop button.  
Your maximum heart rate value is updated if the HRmax-p is on.  
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Fitness Classes  
The Polar Fitness Test result, your OwnIndex, is most meaningful when  
comparing your individual values and changes in them. OwnIndex can also  
be interpreted according to your gender and age. Locate your OwnIndex  
on the table to find your current cardiovascular fitness classification,  
compared with those who are of the same age and gender.  
Age  
(years) (very  
poor)  
1
2
3
(fair)  
4
5
6
7
(poor)  
(average) (good)  
(very  
good)  
57-62  
54-59  
52-56  
49-54  
47-51  
44-48  
42-46  
40-43  
37-40  
(excellent)  
20-24 < 32  
25-29 < 31  
30-34 < 29  
35-39 < 28  
40-44 < 26  
45-49 < 25  
50-54 < 24  
55-59 < 22  
60-65 < 21  
32-37  
31-35  
29-34  
28-32  
26-31  
25-29  
24-27  
22-26  
21-24  
38-43  
36-42  
35-40  
33-38  
32-35  
30-34  
28-32  
27-30  
25-28  
44-50  
43-48  
41-45  
39-43  
36-41  
35-39  
33-36  
31-34  
29-32  
51-56  
49-53  
46-51  
44-48  
42-46  
40-43  
37-41  
35-39  
33-36  
>62  
>59  
>56  
>54  
>51  
>48  
>46  
>43  
>40  
20-24 < 27  
25-29 < 26  
30-34 < 25  
35-39 < 24  
40-44 < 22  
45-49 < 21  
50-54 < 19  
55-59 < 18  
60-65 < 16  
27-31  
26-30  
25-29  
24-27  
22-25  
21-23  
19-22  
18-20  
16-18  
32-36  
31-35  
30-33  
28-31  
26-29  
24-27  
23-25  
21-23  
19-21  
37-41  
36-40  
34-37  
32-35  
30-33  
28-31  
26-29  
24-27  
22-24  
42-46  
41-44  
38-42  
36-40  
34-37  
32-35  
30-32  
28-30  
25-27  
47-51  
45-49  
43-46  
41-44  
38-41  
36-38  
33-36  
31-33  
28-30  
>51  
>49  
>46  
>44  
>41  
>38  
>36  
>33  
>30  
The classification is based on literature review of 62 studies where VO2max was measured directly in healthy  
adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC: Aerobic  
fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, 1990.  
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For various fitness classes we recommend the following:  
5-7 Maintain  
current exercise  
habits for good  
health and  
fitness.  
4
To ensure good health,  
maintain current exercise  
habits. For fitness  
improvement an increase in  
exercise is recommended.  
1-3 Increase exercise  
for health  
benefits and  
fitness  
improvement.  
7
6
5
4
3
2
1
Top athletes typically score OwnIndex values above 70 (men) and 60  
(women). Values as high as 95 can be reached by athletes of Olympic  
caliber. OwnIndex is highest in sports that involve large muscle groups such  
as cross-country skiing and cycling.  
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G. CARE AND  
MAINTENANCE  
Your Polar heart rate monitor is a high-tech instrument of  
superior design and workmanship and should be treated with  
care. The suggestions below will help you fulfill the warranty  
obligations and enjoy this product for many years to come.  
Taking Care of Your Polar Heart Rate Monitor  
Wash the transmitter regularly after use with a mild soap and water  
solution. Dry it carefully after washing with soft towel.  
Never store the transmitter wet. Sweat and moisture can keep its electrodes  
wet and the transmitter activated, which shortens the battery life.  
Store your Polar heart rate monitor in a cool and dry place. Do not store  
it in any kind of non-breathing material, such as a plastic bag or a sports  
bag if it is wet.  
Do not bend or stretch the transmitter. This may damage the electrodes.  
Do not dry the transmitter in any other way than with a towel.  
Mishandling may damage the electrodes.  
Keep your Polar heart rate monitor out of extreme cold and heat. The  
operating temperature is 14 ºF to 122 ºF/ -10 ºC to 50 ºC.  
Do not expose the Polar heart rate monitor to direct sunlight for  
extended periods, such as by leaving it in a car.  
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Batteries  
Transmitter  
The estimated average battery life of the transmitter is 2500 hours of  
use. Contact authorized Polar service center for a replacement transmitter.  
Polar recycles used transmitters. See your Customer Care Charter for  
detailed instructions.  
Wrist Receiver  
The estimated average battery life of the wrist receiver is 2 years in  
normal use (2h/ day, 7 days a week). Please note that excessive use of the  
backlight and the alarm signals will drain the battery more rapidly.  
Do not open the wrist receiver yourself. To ensure the water resistance  
properties and the use of qualified components, the wrist receiver  
battery should be replaced by an authorized Polar Service Center only.  
At the same time a full periodic check of the Polar heart rate monitor  
will be done.  
Service  
Should your Polar heart rate monitor need service, see the Customer Care  
Charter to contact an authorized Polar Service Center.  
Water resistance cannot be guaranteed after unauthorized service.  
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H. PRECAUTIONS  
Using the Polar Heart Rate Monitor in a Water Environment  
Your Polar heart rate monitor is water resistant to 160 feet/ 50 meters. To  
maintain the water resistance, do not operate the buttons of the wrist  
receiver under water.  
Users measuring heart rate in a water environment may experience  
interference for the following reasons:  
Pool water with a high chlorine content and seawater are very  
conductive. The electrodes of a Polar transmitter may become short  
circuited which prevents EKG signals from detection by the transmitter  
unit.  
Jumping into the water or strenuous muscle movement during  
competitive swimming may cause water resistance that shifts the  
transmitter on the body to a location where it is not possible to pick up  
EKG signal.  
The EKG signal strength varies depending on the individuals tissue  
composition and the percentage of people who have problems in heart  
rate measuring is considerably higher in a water environment than in  
other use.  
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Polar Heart Rate Monitor and Interference  
Electromagnetic Interference  
Disturbances may occur near high voltage power lines, traffic lights,  
overhead lines of electric railways, electric bus lines or trams, televisions,  
car motors, bike computers, some motor driven exercise equipment, cellular  
phones or when you walk through electric security gates.  
Crosstalk  
The Polar wrist receiver in non-coded mode (mode is indicated by heart  
symbol without frames) of operation picks up transmitter signals within 3  
feet/ 1 meter. Non-coded signals from more than one transmitter picked up  
simultaneously can cause an incorrect readout.  
Exercise Equipment  
Several pieces of exercise equipment with electronic or electrical  
components such as LED displays, motors and electrical brakes may cause  
interfering stray signals. To try to tackle these problems, relocate the Polar  
wrist receiver as follows:  
1. Remove the transmitter from your chest and use the exercise equipment  
as you would normally.  
2. Move the wrist receiver around until you find an area in which it  
displays no stray reading or flashing of the heart symbol. Interference is  
often worst right in front of the display panel of the equipment, while  
the left or right side of the display is relatively free of disturbance.  
3. Put the transmitter back on the chest and keep the wrist receiver in this  
interference-free area as far as it is possible.  
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4. If the Polar heart rate monitor still does not work with the exercise  
equipment, this piece of equipment may be electrically too noisy for  
wireless heart rate measurement.  
Minimizing Possible Risks in Exercising with a Heart Rate Monitor  
Exercise may include some risk, especially for those who have been sedentary.  
Before starting a regular exercise program an individual is recommended to  
answer to the following questions for health status checking. If the answer  
is yes to any of the questions, we recommend to consult a doctor before  
starting an exercise program.  
Have you not exercised for the past 5 years?  
Do you have high blood pressure?  
Do you have high blood cholesterol?  
Do you have symptoms of any disease?  
Are you taking any blood pressure or heart medication?  
Do you have a history of breathing problems?  
Are you recovering from a serious illness or medical treatment?  
Do you use a pacemaker or another implanted electronic device?  
Do you smoke?  
Are you pregnant?  
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Note that in addition to exercise intensity, medications for heart, blood  
pressure, psyche, asthma, breathing etc. as well as some energy drinks,  
alcohol and nicotine, can affect heart rate.  
It is important to be sensitive to your body’s reactions during  
the exercise. If you feel unexpected pain or tiredness regarding your  
exercise intensity level, it is recommended to stop the exercise or  
continue at a lighter intensity.  
Notice to persons with pacemakers, defibrillator or other  
implanted electronic device. Persons who have a pacemaker use the  
Polar heart rate monitor at their own risk. Before starting use, we  
always recommend an exercise test under doctors supervision. The test  
is to ensure the safety and reliability of the simultaneous use of the  
pacemaker and the heart rate monitor.  
If you are allergic to any substance that comes into contact  
with the skin or if you suspect an allergic reaction due to using  
the product, check the listed materials in the "Technical  
Specifications" chapter. To avoid any skin reaction risk with the  
transmitter, wear it over a shirt. However, moisten the shirt well under  
the electrodes to ensure flawless operation.  
The combined impact of moisture and intense abrasion may cause a  
black color, which might stain light-colored clothes especially, to come  
off the transmitter's surface.  
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I. FREQUENTLY ASKED  
QUESTIONS  
What should I do if...  
...I dont know where I am in the Options or File cycle?  
Press and hold the stop button until time of day is displayed.  
...I cannot find the previous exercises file?  
You may have used the Measure mode during your exercise, which means  
that your exercise was not stored. To record the exercise you have to turn  
the stopwatch on by pressing the OK button in the Measure mode.  
...I cannot find the expended calories from my exercise file?  
Check that you have set your personal user information and turned the  
OwnCal function on. Check that your heart rate has reached over 90 bpm  
or above 60 % of your maximum heart rate during your exercise.  
...I cannot turn my HRmax-p on?  
Check that you have set your personal user information and turned the  
fitness test on before turning the HRmax-p on.  
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...there is no heart rate reading (- -)?  
1. Check that the electrodes of the transmitter are moistened and that you  
are wearing it as instructed.  
2. Check that you have kept the transmitter clean.  
3. Check that you are not near other people that have heart rate monitors,  
high voltage power lines, televisions, mobile phones or other sources of  
electromagnetic disturbance.  
4. Have you had a cardiac event which may have altered your EKG  
waveform? In this case consult your physician.  
...the code search was not successful?  
The frame around the heart symbol will disappear. Bring the receiver up to  
your chest near the transmitters Polar logo. The receiver starts looking for a  
heart rate signal again. If you still do not succeed in code searching, but  
your heart rate is displayed and the heart symbol without a frame is  
flashing, you can start exercising but your wrist receiver may become  
disturbed by other heart rate monitors.  
...heart symbol flashes irregularly?  
1. Check that the wrist receiver is not further than 3 feet/ 1 meter from  
the transmitter.  
2. Check that the elastic strap has not become loose during exercise.  
3. Make sure that the electrodes of the transmitter are moistened.  
4. Make sure that there is no other heart rate transmitter within 3 feet/ 1 meter.  
5. Cardiac arrhythmia may cause irregular readings. In this case consult  
your physician.  
I 78  
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...other person with heart rate monitor is causing interference?  
Keep a distance from your training partner and continue your training  
session normally.  
Or  
1. Take the transmitter off your chest for 30 seconds. Keep a distance from  
your training partner.  
2. Put the transmitter back and bring the receiver up to your chest near  
the transmitters Polar logo. The receiver starts looking for a heart rate  
signal again. Continue your training session normally.  
...heart rate reading becomes erratic or extremely high?  
You may have come within range of strong electromagnetic signals which  
cause erratic readings. Check your surroundings and move further away  
from the source of disturbance.  
...the display is blank or fading?  
If the display is blank, activate the wrist receiver by pressing the OK button  
twice, after which the Time of Day display appears. The first sign of a  
discharged battery is the battery symbol on the display. Also the digits fade  
when the backlight is used. Have the batteries checked.  
I 79  
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...there are no reactions to any buttons?  
Reset the Polar heart rate monitor. Resetting clears watch settings which  
will return to the default settings. User information and measuring units  
settings will be saved.  
1. Press the RESET button with a pen tip. Display becomes full of digits.  
If you dont press any button after reset within one minute the wrist  
receiver goes to the Time of Day display.  
2. Press any of the buttons once. The time of Day is displayed.  
...the battery of the wrist receiver must be replaced?  
We recommend having all service done by an authorized Polar Service  
Center. This is especially necessary to ensure the warranty remains valid and  
is not affected by incorrect repair procedures done by an unauthorized  
agent. Polar Service will test your wrist receiver for water resistance after  
battery replacement and make a full periodic check of the complete Polar  
heart rate monitor.  
I 80  
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J. TECHNICAL  
SPECIFICATIONS  
Polar heart rate monitor is designed to indicate the level of  
physiological strain and intensity in sports and exercise. No  
other use is intended or implied. Heart rate is displayed as  
number of heartbeats per minute (bpm).  
Transmitter  
Battery type:  
Battery life:  
Operating temperature:  
Material:  
Built-in Lithium Cell  
Average 2500 hours of use  
14 °F to 122 °F/ -10 °C to +50 °C  
Polyurethane  
Waterproof  
Elastic Strap  
Buckle material:  
Fabric material:  
Polyurethane  
Nylon, polyester and natural rubber  
including a small amount of latex  
J 81  
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Wrist Receiver  
Battery type:  
CR 2430  
Battery life:  
Average 2 years (2h/ day, 7 days/ week)  
14 °F to 122 °F/ -10 °C to +50 °C  
to 160 feet/ 50 meters  
Polyurethane  
Operating temperature:  
Water resistance:  
Wrist strap material:  
Backcover and wrist strap buckle material: Stainless steel complying with  
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.  
Watch accuracy better than 0,5 seconds/ day at 77 °F/ 25 °C temperature.  
Accuracy of heart rate measurement: 1% or 1 bpm, whichever larger,  
definition applies to steady state conditions.  
Default Settings  
In USA and Canada  
Time of Day  
Activity  
HRmax  
Low  
220-age  
12 h  
In other countries  
Time of Day  
Alarm  
Date of Birth  
(adjustable range  
for year is 1921 - 2020)  
Sex Male  
VO2max  
male  
female  
Activity sound  
In USA and Canada  
Units  
In other countries  
Units  
24 h  
OFF  
0
45  
35  
On  
2
Weight  
Height  
0
0
1
On  
OFF  
Help  
OwnCal  
J 82  
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Fitness test  
On  
HRmax-p  
OFF  
Interval function  
Interval heart rate  
Number of intervals  
Timer 1, 2, 3  
OFF/ interval timer  
160  
3
OFF/ 2 min  
80/ 160  
Limits 1, 2, 3  
Recovery function  
Recovery heart rate  
Recovery timer  
OFF/ recovery timer  
80  
1 min  
Limit Values  
Exercise time  
Heart rate limits  
99 h 59 min 59 s  
30 - 240  
Heart rate zone time  
Recovery time  
Calories  
Cumulative calories  
Cumulative exercise time  
Laps recorded to memory  
Interval phases recorded to memory  
99 h 59 min 59 s  
99 min 59 s  
99 999 kcal  
999 999 kcal  
9999 h  
99  
30  
J 83  
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K. LIMITED POLAR  
INTERNATIONAL GUARANTEE  
This limited Polar international guarantee is issued by Polar Electro Inc. for the consumers who  
have purchased this product in the USA or Canada. This limited Polar international guarantee is  
issued by Polar Electro Oy for the consumers who have purchased this product in other countries.  
Polar Electro Inc. / Polar Electro Oy guarantees to the original consumer/ purchaser of this  
product that the product will be free from defects in material or workmanship for two years  
from the date of purchase.  
Please keep the receipt or International Guarantee Card, which is your proof of  
purchase!  
Guarantee does not cover battery, damage due to misuse, abuse, accidents or non-compliance  
with the precautions; improper maintenance, commercial use, cracked or broken cases.  
Guarantee does not cover any damage/s, losses, costs or expenses, direct, indirect or incidential,  
consequential or special, arising out of, or related to the product. During the guarantee period  
the product will be either repaired or replaced at an authorized service center free of charge.  
This guarantee does not affect the consumers statutory rights under applicable national or state  
laws in force, or the consumers rights against the dealer arising from their sales/ purchase  
contract.  
This CE marking shows compliance of  
this product with Directive 93/42/EEC.  
Copyright © 2000, 2001, 2002 Polar Electro Oy, FIN-90440 KEMPELE, Finland. All rights reserved. No part of this  
manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro  
Oy. The names and logos marked with a symbol in this user's manual or in the package of this product are  
trademarks of Polar Electro Oy, except that Sound Blaster is a trademark of Creative Technology, Ltd. The names  
and logos marked with a ® symbol in this user's manual or in the package of this product are registered  
trademarks of Polar Electro Oy.  
K 84  
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L. 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 manufacturers 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. / Polar Electro Oy shall not be liable  
for any damages, losses, costs or expenses, direct, indirect or incidental,  
consequential or special, arising out of, or related to the use of this  
material or the products described herein.  
This product is protected by one or several of the following patents:  
FI 88223, DE 4215549, FR 92.06120, GB 2257523, HK 113/1996, SG 9591671-4,  
US 5491474, FI 88972, DE 9219139.8, FR 92.09150, GB 2258587, HK 306/1996,  
SG 9592117-7, US 5486818, FI 96380, US 5611346, EP 665947, DE 69414362,  
FI 68734, DE 3439238, GB 2149514, HK 812/1989, US 4625733, FI 100924,  
FI 100452, US 5840039, FI 4150, DE 20008882.3, FR 0006504, FI 4069,  
US 6272365, FR 9907823, GB 2339833, DE 29910633, FI 104463, US 6183422,  
FI 4157, DE 20008883.1, FR 0006778, WO 97/33512, GB 2326240.  
Other patents pending.  
L 85  
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M. POLAR GLOSSARY  
Activity level: A personal  
assessment of your long term  
physical activity level that is used in  
the Polar Fitness Test.  
Coding significantly reduces  
crosstalk caused by other users of  
heart rate monitors. However, it  
does not necessarily reduce all  
environmental interference.  
BasicSet mode: Exercise set, which  
interval is set off.  
Configuring the display: During  
the exercise you can modify display  
options by selecting information to  
the lower and upper rows.  
Coded heart rate transmission:  
Polar coded transmitter  
automatically locks in a code to  
transmit your heart rate to the wrist  
receiver. In a coded transmission the  
receiver accepts heart rate data only  
from the Polar coded transmitter.  
Electrodes: The grooved areas of  
the transmitter that rest against the  
skin and pick up the EKG signal.  
M 86  
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Exercise mode: The stopwatch is on Maximum heart rate: (HRmax  
)
and your exercise is recorded. You  
can select between the BasicUse,  
Interval Training Set and BasicSet.  
Is the highest number of heart  
beats per minute of a person.  
Measure mode: Measuring your  
heart rate without recording the  
exercise.  
Interval training: Seeks to  
improve your race pace with  
different periods of work and rest.  
Summary file: Presents the main  
Maximal oxygen uptake:  
information of your exercise.  
(maximal aerobic power, VO2max  
)
Is the maximal rate at which oxygen  
can be used by the body during  
maximal work. VO2max is a good  
index of aerobic fitness.  
Target heart rate zone: The area  
between the upper and lower target  
heart rate limits. Target zone selection  
is based on personal fitness goals.  
M 87  
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Display Symbols  
Indicates an ongoing heart rate measurement and flashes to the beat  
of your heart. A heart without frames indicates a non-coded heart rate  
transmission.  
Frame around the heart indicates a coded transmission of heart rate.  
Indicates there has not been heart rate reception for at least 5 seconds.  
- - Indicates there is no heart rate reception. Bring the wrist receiver up to  
your chest near the transmitters Polar logo.  
The receiver starts looking for the heart rate signal again.  
In the Time of Day display the alarm is on.  
Measure mode: beeps if you are exercising outside your target heart rate  
zone. Fitness Test mode: sounds an alarm at the end of the fitness test.  
Indicates the Interval Trainer.  
Indicates continuous interval (Cont).  
Exercise mode: indicates the heart rate above the target zone.  
Exercise mode: indicates the heart rate below the target zone.  
The graphic bar consists of five blocks. A flashing block indicates in  
which level you are in the Options settings or File recalling loops.  
Continuously running bars indicate that the exercise is recorded.  
Indicates low battery.  
M 88  
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Display Texts  
ALARM: Indicates the alarm in  
watch settings.  
AM or PM: Are used in 12h time  
mode. Ex. in 24h time mode 13:00  
means 1:00 PM.  
AVG: Together with a reading  
indicates average heart rate.  
BasicUse: Exercising without  
settings.  
FIT. TEST: Indicates fitness test mode.  
FULL: After having stored 99 laps  
(the use of intervals reduces the  
amount). FULL appears in the  
display. You can continue taking lap  
times or intervals but they wont be  
recorded into the file.  
HRmax-p: Predicted maximum heart  
rate value.  
BestLap: Indicates the shortest lap  
time information.  
Interval, Int: Options mode:  
indicates Interval Training Set.  
Exercise mode: Indicates interval  
exercise session including warm-up,  
interval and cool-down phases.  
InZone/ Above/ Below: Indicate  
the time spent within, above and  
below the target zone.  
Cont: Up to 30 intervals succeed  
one another unless the Interval  
phase is manually stopped.  
CoolDown: Cool-down phase at  
the end of an interval training  
exercise.  
E0: BasicUse settings  
KCal: Indicates the energy  
E1-E5: Indicates which exercise set  
you have used for the exercise.  
ExeSet: Start setting your BasicSet  
(Int OFF) or Interval Training Set (Int  
On).  
expenditure of your exercise.  
LAPS: Indicates how many lap times  
have been stored.  
Lim High: The higher heart rate  
limit of the target zone.  
Exe. Time: Exercise duration  
FILE: Indicates the file mode.  
Lim Low: The lower heart rate limit  
of the target zone.  
M 89  
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OwnCal is individually calibrated by  
your preset weight, maximal oxygen  
uptake (VO2max) and maximum heart  
rate (HRmax). The most accurate  
OwnCal is received by entering your  
clinically measured (in maximal  
treadmill or bicycle stress test)  
VO2max and HRmax into the wrist  
receiver. Energy expenditure  
measurement is most accurate in  
continuous activities such as cycling  
and running.  
Limits1, 2, 3: Heart rate limits for  
target zones 1, 2 and 3.  
MAX: Together with a heart rate  
reading indicates the highest heart  
rate.  
MAX %: Together with a heart rate  
reading indicates what percentage  
your current heart rate is of your  
maximum heart rate.  
OPTIONS: Indicates the Options  
mode.  
OwnCal: Calculates energy  
expenditure during exercise in  
kilocalories. 1 kilocalorie (kcal) =  
1000 calories (cal). You can follow  
how much energy you lose by  
exercising in one exercise session or  
in a day, week or even a year. The  
OwnCal can be used as a dose  
measure of exercise Ex. in nutrition  
planning. OwnCal calorie  
calculation starts when your heart  
rate reaches 90 bpm or is above  
60% of your maximum heart rate,  
whichever is smaller. These limits  
are set to count only exercise  
calories. The higher the heart rate,  
the faster the energy expenditure.  
OwnINDEX: Result of Polar Fitness  
Test and comparable score with  
maximal oxygen uptake (VO2max in  
ml/kg/min).  
RecoHr, heart-rate-based  
recovery: You set the heart rate,  
which will end your recovery  
calculation. In the File mode you  
will see the drop in your heart rate  
and the recovery duration.  
RecoTime, time-based recovery:  
You set the recovery time in the  
Options mode. In the File mode you  
will see the drop in your heart rate  
and the recovery duration.  
M 90  
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Split Time: The elapsed time from  
the beginning of the exercise until  
storing the split time.  
Sw: Indicates stopwatch.  
Timer1, 2, 3: Interval Training  
mode: Countdown timers for the  
Interval Training set.  
WarmUp: Warm-up phase in the  
beginning of an Interval Training  
exercise.  
M 91  
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Index  
12/ 24h time mode ................................. 32  
Activity/button sound on/off ................ 30  
Alarm settings ........................................ 32  
BasicSet exercise .............................. 22, 47  
Buttons ...................................................... 6  
Care and maintenance .......................... 71  
Code search ............................................ 35  
Connection to Computer ...................... 59  
Date settings .......................................... 33  
Display configuration ............................ 40  
Downloading Training Data to a  
Computer ................................................ 60  
Easy start ................................................... 8  
Exercise set ............................................. 21  
File ........................................................... 50  
Fitness test .............................................. 63  
Fitness test on/off .................................. 29  
Frequently asked questions .................. 77  
Functions during the exercise ............... 37  
Heart rate limits settings ....................... 24  
Heart rate limits checking .............. 49, 53  
Heart rate limits on/off ......................... 24  
Heart rate zone alarm on/off ............... 37  
Help on/off ............................................. 31  
How to enter settings ............................ 16  
HRmax-p on/off ......................................... 29  
Illuminate the display ..................... 38, 49  
Interval Training Set .............................. 22  
Interrupt an interval  
Limited Polar international  
guarantee ............................................... 84  
Measuring units settings ....................... 30  
Modes and their functions .................... 11  
Naming exercise sets.............................. 27  
OwnCal on/off ........................................ 28  
OwnCal calorie expenditure .... 41, 54, 90  
OwnIndex ............................................... 63  
Pause an exercise ................................... 39  
Predicted maximum heart rate............. 65  
Precautions ............................................. 73  
Recall training information .................. 50  
Recovery during BasicSet ............... 48, 53  
Recovery during Interval training .. 45, 56  
Recovery settings ................................... 26  
Reset cumulative counts to zero .......... 58  
Reset the stopwatch .............................. 41  
Return to the Time of Day display ......... 7  
Selecting exercise type .......................... 21  
Setting tips ............................................. 34  
Start an exercise set ............................... 42  
Start measuring your heart rate...... 9, 37  
Stop measuring your heart rate ........... 10  
Swap the exercise type .......................... 49  
Swap the heart rate limits .................... 38  
Swap the time zones 1/ 2 ...................... 34  
Technical specifications ......................... 81  
Time of day settings .............................. 32  
Timer settings ......................................... 24  
Transferring Settings from Computer .. 61  
Transmitter ...........................................5, 9  
Update HRmax-p and OwnIndex  
exercise phase .................................... 49  
Interrupt an interval or  
recovery calculation .......................... 49  
Lap and split time storing .............. 39, 57  
to user information ........................... 68  
User information settings ..................... 18  
M 92  
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