Polar Bicycle Accessories CS600X User Manual

Polar CS600X  
User Manual  
Polar CS600X User Manual  
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Cadence*: On / Off.................................................................................................. 34  
User Settings .............................................................................................................34  
Heart Rate: HRmax, HRsit........................................................................................ 35  
Maximal Oxygen Intake: VO2max................................................................................ 35  
General Settings .........................................................................................................35  
Sound ................................................................................................................. 35  
Volume................................................................................................................. 35  
TZ Alarm (Target Zone Alarm).................................................................................... 35  
Keylock ............................................................................................................... 35  
Units.................................................................................................................... 35  
Language ............................................................................................................. 36  
Sleep .................................................................................................................. 36  
Watch Settings...........................................................................................................36  
Reminder ............................................................................................................. 36  
Event ................................................................................................................... 36  
Alarm .................................................................................................................. 37  
Time .................................................................................................................... 37  
Time zone ............................................................................................................. 37  
Date .................................................................................................................... 37  
Shortcut Button (Quick Menu) .........................................................................................37  
8. TRAINING PROGRAM ....................................................................................................38  
View Program ............................................................................................................38  
Perform Programmed Exercise ........................................................................................39  
Start Exercising...................................................................................................... 39  
Exercise with Phases ............................................................................................... 39  
Views during the exercise ......................................................................................... 39  
Functions During Exercise ........................................................................................ 40  
Lap Menu ............................................................................................................. 40  
9. TESTS......................................................................................................................40  
Before the Test ...................................................................................................... 41  
Performing the Test................................................................................................. 41  
After the Test ........................................................................................................ 42  
Before the Test....................................................................................................... 43  
Performing the Test................................................................................................. 44  
After the Test ........................................................................................................ 44  
OwnOptimizer Trend................................................................................................ 45  
Delete OwnOptimizer Value....................................................................................... 46  
Reset the Trend File................................................................................................ 46  
Analyzing Results with Polar ProTrainer 5 software ........................................................ 46  
10.USING A NEW TRANSMITTER ..........................................................................................46  
Using a New Transmitter ...............................................................................................46  
Teaching a New Transmitter...................................................................................... 46  
11.USING A NEW ACCESSORY.............................................................................................46  
Using a New Accessory.................................................................................................46  
Teaching a New Speed Sensor................................................................................... 46  
Teaching a New Cadence Sensor* .............................................................................. 47  
Teaching a New Power Output Sensor*........................................................................ 47  
Teaching a New G3 GPS Sensor* ............................................................................... 47  
12.BACKROUND INFORMATION ............................................................................................47  
Polar Sport Zones .......................................................................................................47  
OwnZone Training .......................................................................................................49  
Maximum Heart Rate....................................................................................................49  
Heart Rate Value in a Sitting Position ...............................................................................50  
Heart Rate Reserve .....................................................................................................50  
Heart Rate Variability ...................................................................................................50  
R-R Recording............................................................................................................51  
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13.CUSTOMER SERVICE INFORMATION ..................................................................................51  
Care and Maintenance..................................................................................................51  
Caring of Your Product............................................................................................. 51  
Service ................................................................................................................. 52  
Changing Batteries.................................................................................................. 52  
Changing Cycling Computer Battery ............................................................................ 52  
Precautions...............................................................................................................53  
Interference During Exercise .................................................................................... 53  
Minimizing Risks When Exercising.............................................................................. 53  
Technical Specifications...............................................................................................54  
Frequently Asked Questions............................................................................................55  
Limited Polar International Guarantee ...............................................................................57  
Polar Disclaimer .........................................................................................................57  
INDEX ......................................................................................................................59  
Polar CS600X User Manual  
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1. INTRODUCTION  
Congratulations! You have purchased a complete training system to tailor-fit your training needs. This  
user manual includes complete instructions, helping you get the most out of your cycling computer.  
2. CYCLING COMPUTER PARTS  
1. Polar CS600X Cycling Computer: Records and displays cycling and exercise data during exercise.  
2. Polar WearLink® W.I.N.D. Coded Transmitter: Consisting of a connector and strap, sends the heart  
rate signal to the cycling computer.  
3. CD-ROM: Includes the Polar Protrainer  
most out of your cycling computer.  
4. Polar Bike  
5. Polar Speed  
Optional Accessories  
6. Cadence  
bicycle, expressed in revolutions per minute (rpm).  
7. Power Output  
pedaling index, as well as left/right pedaling balance.  
     
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8. Polar G3 GPS sensor W.I.N.D.: Provides speed, distance, and location data, as well as tracks  
information in all outdoor sports using Global Positioning System (GPS) technology. You can  
transfer your track data to the Polar ProTrainer 5 software to view in Google Earth or to convert  
into a GPX file. For more information, see software help.  
When using the Polar G3 GPS sensor with a Polar speed sensor, the GPS will only be used for location and  
route tracking. However, when the speed sensor is not in range (e.g. the type of sport changes during  
training), the cycling computer automatically retrieves speed and distance data from the GPS sensor. This  
way the speed and distance measurement is secured throughout your training session. To start using the  
speed sensor again, long press LIGHT and select Seek sensor.  
3. GETTING STARTED  
Before activating your cycling computer, measure the wheel size of your bicycle.  
Measuring Wheel Size  
Wheel size settings are a prerequisite for correct cycling information. There are two ways of  
determining the wheel size of your bike:  
Method 1  
Look for the diameter in inches or in ETRTO printed on the wheel. Match it to the wheel size in  
millimeters in the right column of the chart.  
Wheel size diameter (inches)  
Wheel size setting (mm)  
ETRTO  
25-559  
26 x 1.0  
1884  
1909  
1947  
1958  
2022  
2051  
2054  
2070  
2080  
2101  
2126  
2189  
2220  
23-571  
35-559  
37-622  
47-559  
20-622  
52-559  
23-622  
25-622  
28-622  
32-622  
42-622  
47-622  
650 x 23C  
26 x 1.50  
700 x 35C  
26 x 1.95  
700 x 20C  
26 x 2.0  
700 x 23C  
700 x 25C  
700 x 28  
700 x 32C  
700 x 40C  
700 x 47C  
Wheel sizes on the chart are advisory as wheel size depends on the wheel type and air pressure.  
   
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Method 2  
Measure the wheel manually for the most accurate result.  
Use the valve to mark the point where the wheel touches the ground. Draw a line on the ground to  
mark that point. Move your bike forward on a flat surface for one complete rotation. The tire should be  
perpendicular to the ground. Draw another line on the ground at the valve to mark a full rotation.  
Measure the distance between the two lines.  
Subtract 4 mm to account for your weight on the bike to get your wheel circumference. Enter this  
value in the cycling computer.  
Basic Settings  
Before using your cycling computer for the first time, customize the basic settings. Enter as accurate  
data as possible to ensure correct feedback based on your performance.  
To adjust the data, use UP, DOWN and accept with OK. The values scroll faster if you press and hold  
UP or DOWN.  
1. To activate your cycling computer, press OK twice. Once activated, it cannot be switched off!  
2. The Polar logo will appear. Press OK.  
3. Language: Select English, Deutsch, Español,  
or Italiano. Press OK.  
4. Start with bike settings is displayed. Press OK.  
5. Number of bikes: Select 1, 2 or 3 depending on how many bicycles you will be using. If you only  
use one bicycle, settings for bikes 2 or 3 bikes can be entered later. For further information see  
6. Wheel: Enter the wheel size (mm) for each of your bicycles. For further information, see Measuring  
7. Start with basic settings is displayed. Press OK and adjust the following data:  
8. Time: Select 12h or 24h. With 12h, select AM or PM. Enter the local time.  
9. Date: Enter current date; dd = day, mm = month, yy = year. If you use 12 h time mode, set the  
date; mm = month, dd = day, yy = year.  
10. Units: Select metric (kg/cm/km) or imperial (lb/ft/mi) units.  
11. Weight: Enter your weight. To change units, press and hold the LIGHT.  
12. Height: Enter your height. In LB/FT format, first enter feet then inches.  
13. Birthday: Enter your date of birth; dd=day, mm=month, yy=year  
14. Sex: Select Male or Female.  
15. Settings OK? is displayed. Select Yes or No. Select Yes to accept and save settings. The cycling  
computer will display time of day. Select No if settings are incorrect and need to be changed.  
Press STOP to return to the data you want to change.  
 
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Menu Structure  
Installing the Polar Bike Mount  
You can install the bike mount and the cycling computer on the left or right side of the handlebar or  
on the stem.  
1. Place the rubber part on the handlebar or stem and insert the bike mount on top of it.  
2. Pass the cable ties over the bike mount and adjust them around the handlebar/stem. Secure the  
bike mount firmly. Cut off any excess cable tie ends.  
Attaching the Cycling Computer to the Bike Mount  
1) Position the cycling computer on to the bike mount. Turn the cycling computer clockwise until you  
hear a click.  
2) Release the cycling computer by pressing it down and simultaneously turning it counter clockwise.  
     
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4. PREPARE FOR TRAINING  
Plan Your Training  
Exercise Types  
You can utilize the installed ready-made exercises or create new ones on your cycling computer. Plan  
and create more versatile exercises and transfer them to your cycling computer by using the Polar  
ProTrainer 5 training software. For more information on how to transfer the exercises, see 8. Training  
Select Settings > Exercise  
The Exercises menu shows a list of exercises.  
Navigate through the options with UP or DOWN  
Free: Free exercise with no settings.  
Basic: Training with moderate intensity. Duration around 45 min.  
OwnZone: OwnZone-based exercise with moderate intensity. The cycling computer is able to  
automatically determine your individual aerobic (cardiovascular) heart rate zone during warm-up.  
This is called OwnZone. Suggested duration 45 minutes. For further information, see Determine  
Your OwnZone. For additional background information, see OwnZone Training.  
Interval: Interval training starts with a 15-minute warm-up, followed by a 5 km interval (work phase)  
and a 5-minute recovery period, repeated 3 times. The session ends with a 15-minute cool-down.  
Add new: Create and save your own exercise. Store a total of 10 exercises + 1 Free exercise in your  
cycling computer.  
After selecting the desired exercise (Free, Basic, OwnZone, Interval or Add new), the following options  
are displayed. Select the desired option and press OK.  
1. Select the exercise as a default exercise. The next time you train, your cycling computer will offer  
this exercise as default.  
2. View the exercise settings. Scroll UP or DOWN to view:  
a. Exercise in 1-3 exercise zones: target heart rate, speed/cadence*/power* limits for each zone,  
timer/distance for the zone, or  
b. Exercise using phases: name, description, target exercise time. (Press and hold LIGHT to view  
the exercise phases and chosen sport profile.)  
3. Edit Basic or OwnZone exercise to fit your needs. You can also edit exercise created with the  
cycling computer. For further information, see Create New Exercises With Your Cycling Computer.  
If you created exercise with the Polar ProTrainer 5 software that includes phases, you cannot edit  
them with the cycling computer.  
4. Rename Basic, Interval or other exercise created with the cycling computer.  
5. Default Return to default settings of Basic, Interval or OwnZone exercise.  
6. Delete exercise you created using the cycling computer or the Polar ProTrainer 5 software.  
* Optional sensor required.  
Create New Exercises With Your Cycling Computer  
Create a New Exercise with Zones  
       
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Create your own exercise with the cycling computer.  
Select Settings > Exercises > Add new  
1. Set the number of zones for the exercise (0-3) and press OK. Also see Creating a New Exercise  
2. Choose zone type:  
A. Heart rate  
B. Speed  
C. Cadence*  
D. Power*  
Press OK.  
A. For heart rate, select Sport zone, or Manual to set heart rate zone manually. Press OK.  
Sport zone: Select one of the sport zones (e.g. Z1: 50-59%HRmax) for your exercise. Press OK to  
continue to step 3.  
Polar sport zones are heart rate intensity areas expressed in percentages of your maximum heart rate.  
Five different sport zones are set in the cycling computer as a default: very light (50-59% HRmax), light  
(60-69% HRmax), moderate (70-79% HRmax), hard (80-89% HRmax), and maximum (90-99% HRmax).  
Default HRmax value is age-based, but if you know your exact aerobic and anaerobic thresholds, have  
had your maximum heart rate (HRmax -p) predicted in a Polar Fitness T  
heart rate yourself or in a lab, then you can define sport zones will better suit your training needs.  
Manual: Set the high and low zone HR limits as beats per minute (bpm) or HR% / HRR% and press  
OK to continue to step 3.  
B. If you selected speed, cadence* or power* zones, set the high and low zone limits. Press OK to  
continue to step 3.  
3. Set Zone guide to change zones after a specified time or distance. During your workout, the cycling  
computer will alert you when changing zones.  
Timers: Set a timer for the zone (minutes and seconds) and press OK.  
Distances: Set distance for the zone and press OK.  
Off: Deactivate timers and distances off and press OK.  
Once you have defined the first zone, Zone 1 OK is displayed. For more than one exercise zone, repeat  
steps 2 and 3 until all zones are defined.  
When the exercise is ready, New exercise added is displayed. The new exercise (NewExe) is stored in the  
Exercises menu, where you can select it for your next workout. Rename the exercise by selecting  
Rename from the list.  
Create a New Exercise Without Zones  
To create a new exercise without zones, you can use timers or distances to guide your training.  
Select Settings > Exercises > Add new  
1. Number of zones: Set the number of zones to 0.  
2. Guide type: Choose to sound a timer during workout (reminding you to drink, for example), or set a  
distance (for following lap times without recording them).  
Timers  
Number of timers: Choose the number of timers (1-3) for the session. Press OK.  
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Timer 1: Define minutes and seconds for the timer and press OK.  
Distances  
Number of distances: Choose the number of distances (1-3) for the session. Press OK.  
Distance 1: Enter the distance(s) and press OK.  
Repeat step 2 until you have defined timers or distances. When the exercise is ready, New exercise  
added is displayed. The new exercise (NewExe) is stored in the Exercises menu, where you can select it  
for your next exercise. Rename the exercise by selecting Rename from the list.  
* Optional sensor required.  
Create New Exercises with Polar ProTrainer 5  
Create more diversified exercises by using Polar ProTrainer 5. For further information, consult Polar  
ProTrainer 5 help.  
Wear the Transmitter  
Wear the transmitter to measure heart rate.  
1. Wet the electrode areas of the strap under running water.  
In demanding conditions e.g. during long-lasting events, we recommend using conductive electrode  
lotion or gel to improve the contact, after which, it is very important to wash the transmitter carefully.  
2. Attach the connector to the strap. Adjust the strap length to fit tightly but comfortably.  
3. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other  
end of the strap.  
4. Check that the wet electrode areas are firmly against your skin and that the Polar logo of the  
connector is in a central and upright position.  
Detach the connector from the strap when you are not using it to maximize the transmitter lifetime.  
See detailed washing instructions in Care and Maintenance.  
The Polar WearLink transmitter can be used with specific apparel that has built-in soft textile electrodes.  
Wet the electrode areas of the apparel. Clip the connector of the transmitter straight onto the apparel  
without the strap so that the  
   
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5. TRAINING  
Start Training  
Wear the transmitter and attach the cycling computer to the bike mount.  
1. Start heart rate measurement by pressing the OK button. The cycling computer goes into pause  
mode.  
2. Select the bike you are going to exercise with. Bike 1 is set as a default. Select Settings > Bike >  
Bike 1 / Bike 2 / Bike 3 > OK. Select Other to measure only heart rate, altitude, temperature and data  
provided by the GPS sensor.  
The number on the bottom right-hand corner indicates the bike that is going to be used. Switch bikes  
quickly by pressing and holding DOWN. To switch exercises, press and hold UP.  
Only the bikes that are switched ON are shown on this selection list. For further information, see Bike  
3. Within four seconds, your heart rate appears on the display. The frame around the heart symbol  
indicates that transmission is coded. Depending on the sensor you are using, the cyclist or GPS  
symbol (or both) on the bottom left-hand corner of the display flashes until all the sensors are  
found.  
4. Start exercising by pressing OK. The exercise type is displayed in the upper left-hand corner.  
Alternatively, select Settings, Reset trip or Location.  
In Settings , you can change or view different settings before exercise. For further information on all the  
settings available, see 7. Settings. The Settings menu lists the following options:  
Exercise: Select Free, Basic, OwnZone or Interval, and press OK (If you created new exercises, these  
will be listed, as well).  
1. Select: Set a default exercise to be performed at once, or  
2. View: View exercise settings.  
GPS: Set the GPS function On/Off.  
Altitude: Calibrate altitude.  
Rec.rate: Set the recording rate.  
RR data: Switch the RR recording on or off.  
TZ Alarm: Switch target zone alarm sounds on or off.  
HR view: Choose to view heart rate in beats per minute (bpm), as a percentage of maximum heart  
rate (HR%) or as a percentage of heart rate reserve (HRR%).  
Bike: Select bike 1, 2, 3 or Other.  
A.Lap (Automatic Lap): Set the automatic lap function On/Off.  
Arr. time: Set the arrival time function On/Off and set the distance of your ride. If you have set the  
A.Lap function on, the distance you set for your ride applies to automatic lap as well.  
Display: Modify the display. For further information, see Personalize the Cycling Computer Display.  
In Reset trip, you can reset the trip distance before starting an exercise session.  
In Location**, you can check your current location. The training computer will pinpoint your location  
using the latest GPS coordinates. Latitude and longitude are expressed in degrees and minutes.  
Number of satellites visible on lowest row.  
   
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To further analyze the track information, transfer the data to Polar ProTrainer 5. See Software help for  
instructions.  
Here are some shortcuts you can use, when in Exercise pause menu:  
exercise.  
If you activate the AutoStart function, the cycling computer will automatically start and stop exercise  
recording when you start and stop cycling. For further information on AutoStart, see Bike Settings. The  
cycling computer automatically chooses the bike you have used during the previous exercise.  
If (Exercise name) requiresSpeed/Cadence*/ Power* andExercise changed to Free is displayed, your exercise  
requires a sensor to display speed / cadence* or power* data. See Bike Settings for instructions on  
activating the sensor for Bike 1 / Bike 2 / Bike 3.  
* Optional sensor required.  
Information on the Display  
Your cycling computer offers you a simultaneous view of three different lines of exercise information.  
By pressing UP or DOWN, you can view different displays. The name of the display appears for a few  
seconds. The name indicates the lower row information. The display varies depending on the sensors  
you have installed, which features are set ON and what kind of exercise you are performing.  
Customize the cycling computer display easily with Polar ProTrainer 5 software.  
Default Views on Your Display When Using Speed Sensor  
Speed  
Heart rate  
Trip distance  
Speed in km/h  
Heart Rate  
Burned calories/ hour  
Trip distance  
Current heart rate  
Stopwatch  
Average heart rate  
Average speed  
Stopwatch  
Altitude  
Time of day  
Incline  
Altitude in meters  
 
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Graph  
Heart rate graph  
Altitude in graph  
Stopwatch (Total duration of the exercise so far)  
Zonelock  
Countdown timer  
Zone pointer  
Current heart rate  
Customize the cycling computer display to show information you want to see. See Personalize the  
* Optional sensors.  
Graph View  
The graph view enables comparison in graphs of two values during exercise. For example, choose a  
graphical overview of your heart rate and altitude.  
The graph view can be customized. For the upper and middle rows, you can choose to view Power,  
Speed, Altitude or Heart rate in graphs.  
Personalize the Cycling Computer Display  
In time mode, select OK > Settings > Display > Edit  
Personalize your cycling computer display to show desired information during training. You can also  
edit the displays by using the Polar ProTrainer 5 software. An exercise attached to the training program  
has its own display settings that cannot be modified. The information on the display depends on the  
features that are activated. For example, if speed measurement is not activated, speed information can  
not be shown in the display.  
For further information on display symbols, see Symbols on the Display.  
Select the display you want to change by pressing UP or DOWN, and press OK. Set the information for  
the blinking upper row with UP or DOWN, and press OK.  
Repeat the same for the middle and lowest rows. Each display is named after the information shown  
on the lower row. To return the default settings of the display, press and hold LIGHT when the rows are  
blinking.  
Activate Titles to view the name of the display while changing displays during exercise: In time mode,  
select OK > Settings > Display > Titles  
The display settings are separate for each bike (bike 1, 2, 3). If you change the displays for one bike, the  
changes do not affect the other bike displays. The display views depend on the features that are activated.  
For further information see Feature Settings and Bike Settings.  
Symbols on the Display  
Explanation  
Time of day  
Symbol  
     
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Explanation  
Symbol  
Cycling symbol  
All the necessary sensors are found when the symbol stops  
blinking.  
GPS symbol  
All the necessary sensors are found when the symbol stops  
blinking.  
Bike number  
The number on right, bottom corner indicates which bike is  
in use during this exercise.  
Key lock on  
Indicates that the key lock is on.  
Rec -symbol  
Displayed in the exercise mode when stopwatch time is  
running and the recordings are on. The symbol is blinking  
when memory is low.  
Interval icon  
Indicates that Interval exercise is chosen.  
Countd. Timer  
Countdown timer  
Lap number and time  
Lap number and lap time  
Lap distance  
The distance of the current lap  
Stopwatch  
Total duration of the exercise so far  
Heart rate  
Current heart rate  
Avg heart rate  
Average heart rate  
Calories  
Expended calories in kcal or Cal  
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Explanation  
Symbol  
Distance  
Distance covered so far  
Trip  
Distance between points A and B. This distance is reset  
every time OK button is pressed.  
Arrival time  
Estimated time of arrival.  
RR variation  
Beat to beat variation in heartbeat intervals, i.e. the  
variation in times between successive heartbeats.  
Cycl. Economy  
Cycling economy as kcal/km or Cal/mi and Kcal/H or Cal/H.  
Numerical comparison of cycling efficiency and economy  
between different exercises or circumstances, or even  
between different riders.  
Ascent  
Ascended meters/ feet  
Descent  
Descended meters/feet  
Inclinometer  
Uphill/downhill steepness in percentages and grades.  
Estimates in numerical form how steep uphill or downhill  
you are cycling and helps you to adjust cycling effort  
accordingly  
Altitude  
Current altitude  
Temperature  
Temperature reading  
Because your body temperature affects the actual  
temperature reading, the best way to obtain an accurate  
temperature is to take your wrist unit off for at least 10  
minutes.  
Cadence*  
Measures the speed at which you turn the cranks of your  
bicycle (i.e. cadence), in revolutions per minute (rpm).  
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Explanation  
Symbol  
Avg Cadence  
The average cadence.  
Speed  
Speed you are currently cycling on. The data comes from  
the speed sensor.  
Max speed  
The maximum speed during your training. The data comes  
from the speed sensor.  
Avg speed  
The average speed you are cycling on. The data comes from  
the speed sensor.  
Power*  
Power Output sensor measures the actual, average and  
maximum power values.  
Pedal. index*  
Describes how even power output is during pedal cycle.  
L/R balance*  
Pedaling power distribution between left and right foot in  
percentage.  
Zone pointer (heart rate)  
If the heart symbol is not visible and/or an alarm sounds,  
your heart rate is outside the target zone.  
Zone pointer (Polar sport zones)  
Target zone indicator with a heart symbol that moves left or  
right on the sport zone scale according to your heart rate.  
For further information on setting a sport zone, see Button  
Target zone  
A graph showing your actual heart rate compared to the set  
heart rate zones.  
Zone pointer (speed/pace)  
If the symbol is not visible and/or an alarm sounds, your  
speed/pace is outside the target zone.  
Zone pointer* (cadence)  
If the cadence symbol is not visible and/or an alarm sounds,  
you are outside the target cadence zone limits.  
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Explanation  
Symbol  
Zone pointer* (power)  
If the power symbol is not visible and/or an alarm sounds,  
you are outside the target power zone limits.  
Time in zone  
Time spent on the zone  
Speed/pace*  
Current speed/pace. The data comes from the G3 GPS  
sensor. The amount of bars above the letter G indicates the  
GPS signal strength.  
Max speed*  
Maximum speed/pace so far. The data comes from the G3  
GPS sensor.  
Average speed*  
Average speed/pace so far. The data comes from the G3  
GPS sensor.  
* Optional sensor required.  
Button Functions  
Take a Lap  
Press OK to record a lap. The display will show:  
Lap number  
Average heart rate of the lap  
Lap time  
Lap number  
Lap distance  
Average speed  
Lock a Zone  
When training without preset target zones (FREE exercise), you can lock your heart rate into a sport  
zone. For more information see Polar Sport Zones. This way, if you  
target zones prior to exercise, you can set a target zone on the go during a session.  
Press and hold LAP (OK) to Lock /Unlock zone.  
If, for example, you are cycling with a heart rate of 130 bpm which is 75% of your maximum heart  
     
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rate, and matches sport zone 3, you can press and hold LAP to lock your heart rate into this zone. Sport  
zone3 Locked 70-79 is displayed. An alarm sounds if you are below or above the sport zone (if the target  
zone alarm function is on). Unlock the sport zone by pressing and holding OK again: Sport zone3  
Unlocked is displayed.  
Zoom the Display  
Press and hold UP to zoom into the upper row, and DOWN to zoom into the middle row. Return to the  
normal display by pressing and holding the button again.  
Illuminate the Display (Night mode on)  
To illuminate your display, press LIGHT during the exercise. Night mode is turned on, and the display  
illuminates automatically when any button is pressed or exercise phase is changed.  
View Settings Menu  
Press and hold LIGHT > Settings  
The Settings menu is displayed when pressing and holding LIGHT. In the settings menu you can change  
certain settings without pausing the exercise recording. The contents of this menu vary according to  
the exercise type. For further information, see 7. Settings.  
Prev. phase: View summary information of the previous phase or repetition (displayed when you have  
created an exercise with phases with the Polar ProTrainer 5 software).  
Keylock: Lock/unlock buttons to prevent accidental button presses.  
Autoscr.: Select the Auto scroll On/ Off and displays will scroll during the exercise.  
TZ Alarm: Turn target zone alarm sound on/off.  
Change zone: Switch target zones (displayed when you have defined multiple target zones, except  
when an exercise with phases is created with the Polar ProTrainer 5 software).  
HR view: Select how to view your heart rate.  
Seek sensor: Searches for WearLink, Speed, Cadence* and Power* data, if the signal disappears  
during exercise due to interference.  
A.Lap: Switch the automatic lap function on or off.  
Arr. time: Set the arrival time On/Off.  
Once you have changed the settings, the cycling computer will return to exercise mode.  
* Optional sensor required.  
Pause Exercise  
Pause exercise recording by pressing STOP.  
In pause mode, you can select:  
Continue, to continue exercise recording.  
Exit, to stop exercise.  
Summary, for a summary of functions  
Settings, to change all the settings used during exercise, including display personalization, which  
cannot be accessed during exercise.  
Reset, to delete recorded exercise information. Confirm with OK and press OK again to restart  
recording.  
Reset trip, to reset a distance. Confirm with OK and press OK again to restart recording.  
Location*, for current location, using the latest GPS coordinate data. Latitude and longitude are  
expressed in degrees and minutes. Number of visible satellites visible on lowest row.  
Free mode, to change your exercise profile to free exercise type. This does not delete the exercise  
you have performed, but will continue the exercise without settings. If you switch to Free mode, you  
can restart the original exercise by pausing the exercise again, and choosing Restart P1.  
*Optional G3 GPS sensor W.I.N.D. required.  
       
Polar CS600X User Manual  
20  
Determine Your OwnZone  
For background information on Polar OwnZone® , see OwnZone Training.  
Select Settings > Exercise > OwnZone.  
Find your OwnZone in 1-5 minutes during a warm-up period by cycling or walking/jogging. You should  
start exercising gently at a light intensity and gradually increase intensity to raise your heart rate.  
Redefine your OwnZone:  
recovered from previous training, not feeling well, or are stressed.  
Before you start determining your OwnZone, make sure that:  
every time you start exercising if the OwnZone function is on.  
1. Wear the transmitter as instructed. Start measurement by pressing OK twice.  
2. When your exercise starts, OZ is displayed and OwnZone determination begins.  
Determination of your OwnZone occurs in five stages. If the sound setting is activated, a beep will  
indicate the end of each stage.  
OZ > Cycle at a slow pace for 1 min. Keep your heart rate below 100 bpm/ 50% HRmax during this first  
stage.  
OZ >> Cycle at a normal pace for 1 min. Slowly increase your heart rate by 10 bpm/ 5% HRmax  
OZ >>> Cycle at a brisk pace for 1 min. Increase your heart rate by 10 bpm/ 5% HRmax  
OZ >>>> Cycle at a brisk pace for 1 min. Increase your heart rate by 10bpm/ 5% HRmax  
.
.
.
OZ >>>>> Cycle brisk pace for 1 min. Increase your heart rate by approximately 10 bpm/ 5 % HRmax  
.
3. Once you hear two consecutive beeps this means your OwnZone has been determined.  
4. OwnZone Updated and the heart rate zone are then displayed. The zone is displayed in beats per  
minute (bpm) or as a percentage of maximum heart rate (HR%) or as a percentage of your heart  
rate reserve (HRR%), depending on your settings.  
5. If OwnZone determination was not successful, your previously determined OwnZone will be used  
and OwnZone Limits is displayed. If OwnZone has not previously been recorded, age-based limits are  
automatically applied.  
You can now continue with your exercise. Try to keep inside the given heart rate zone to maximize  
exercise benefits.  
Alternatively, to skip OwnZone determination and use the previously determined OwnZone, press OK at  
any phase of the process.  
The elapsed time used for OwnZone determination is included in your recorded exercise time.  
Stop Exercise  
Interrupt exercise recording by pressing STOP. To stop recording completely, select EXIT.  
6. AFTER TRAINING  
Care for your transmitter after exercise. Detach the connector from the strap after use. Keep the  
transmitter dry and clean.  
For complete care and maintenance instructions, see Care and Maintenance.  
     
Polar CS600X User Manual  
21  
Analyze Exercise Results  
To view basic data on your performance, see File on your cycling computer. For deeper analysis,  
transfer the data to Polar ProTrainer 5. The software offers various options to analyze the data with.  
The cycling computer and software are connected via IrDA. First, open the software. Then, select  
Connect from your cycling computer and place the wrist unit in front of the infrared window on the  
Polar IrDA USB Adapter or on the computer or other IrDA compatible infrared adapter. For complete  
instructions on transferring data, see software help.  
1. Open Polar ProTrainer 5 software.  
2. Select Connect in the cycling computer and place the device in front of the computer's infrared  
window.  
3. Click Transfer Data on the software toolbar.  
For more information on transferring data, consult software help.  
To view file on cycling computer  
Select File > OK for the following options:  
Exercise log lists a maximum of 99 exercise files.  
Weekly includes summaries of the past 16 weeks.  
Totals shows cumulative exercise information.  
Delete menu, you can delete exercise files.  
Exercise Log  
Select File > Exercise log  
You can view detailed information on your exercise sessions in the Exercise log. The following info will  
appear:  
Information appearing on the display (a - e displays below) depends on the settings and exercise type  
and settings (e.g. if your exercise does not include phases, phase information will not appear).  
Scroll the exercise bars with UP or DOWN and press OK to view:  
a. Basic information  
   
Polar CS600X User Manual  
22  
b. Bike information  
c. Sport zones information  
d. Phases information  
e. Laps information  
a. Basic information  
Select File > Exercise log. Scroll UP and DOWN to select the exercise and press OK. Scroll UP and  
DOWN to view the following information:  
Name of exercise  
Time when exercise began  
Distance traveled  
Total time of exercise  
Heart rate in beats per minute (bpm), alternating with a percentage of your maximum heart  
rate (HR%) or as a percentage of your heart rate reserve (HRR%).  
Maximum heart rate  
Minimum heart rate  
Average heart rate  
Target zones (HR / Speed /Cadence*/power*) , alternating zone 1, zone 2, and zone 3.  
Upper limit  
Lower limit  
Time in, above, and below zone 1/2/3  
Time above zone  
Time below zone  
Time in zone  
Polar CS600X User Manual  
23  
Calories expended during exercise.  
Energy expenditure indicates overall exertion during exercise.  
Press BACK to return to the basic information view.  
Additional Basic Information  
To add your own exercise information or delete the exercise from File, press and hold LIGHT in basic  
information view.  
Select File > OK > Exercise log > OK > Basic > OK, press and hold LIGHT> Add info >OK.  
Rank: Grade your exercise.  
Feeling: Evaluate your subjective feeling during the exercise.  
Temperat.: Set the temperature with UP or DOWN.  
Distance:Set the distance for Bike 1, Bike 2, Bike 3 or Other.  
If you change the distance, it will effect also on the Totals distance  
b. Bike information  
Select File > Exercise log > Bike information.  
Press OK and scroll UP and DOWN to view the bike information:  
Speed  
Maximum speed  
Average speed  
Distance  
Cadence  
Maximum cadence  
Average cadence  
Power  
Maximum power  
Average power  
Cycling efficiency  
Cycling efficiency is your energy expenditure converted into the  
power that propels the bike forward. Cycling efficiency is  
measured, as soon as heart rate rises above 100 bpm/min and  
the exercise has lasted for more than one minute. If the heart  
rate drops below 100 bpm/min during the exercise, the counting  
of the cycling efficiency value will be stopped until your heart  
rate rises above 100 bpm/min again. Improvement in cycling  
efficiency indicates improved performance economy.  
Polar CS600X User Manual  
24  
Left / right balance  
Left / right balance in %  
Pedalling index in %  
Calories per kilometer  
Incline  
Maximum incline in %  
Maximum incline in degrees  
Decline  
Maximum decline in %  
Maximum decline in degrees  
Altitude  
Maximum altitude  
Minimum altitude  
Average altitude  
Ascent/ Descent  
Ascended meters/feet  
Descended meters/feet  
Temperature  
Maximum oC degrees  
Minimum oC degrees  
Average oC degrees  
Odometer  
Bike 1, 2 or 3  
Kilometers  
c. Sport Zones  
Select File > Exercise log > Basic > OK  
In the basic information view, press DOWN to see Sport zones information.  
Polar CS600X User Manual  
25  
Press OK and scroll UP or DOWN to view time spent in each sport zone. Here, the variation of your  
sessions is presented in graphical format.  
Press BACK to return to the Sport zones information view.  
d. Phases  
Select File > Exercise log > Phases  
The Phases menu is displayed only if the exercise is created with the Polar ProTrainer 5 software and  
includes phases.  
In the Sport zones information view, press DOWN to view Phases information. Each phase can be viewed  
separately.  
Scroll data of an individual phase by pressing OK. Compare phases by pressing UP or DOWN.  
Phase name  
Split time  
Duration of current phase  
Heart rate in beats per minute (bpm), alternating with a percentage of maximum heart rate  
(HR%) or as a percentage of heart rate reserve (HRR%).  
Maximum heart rate  
Average heart rate  
Increased HR / Recovery HR / HR differ.  
The difference between heart rate at the beginning and end of the phase. Current heart rate  
in beats per minute (bpm), alternating with a percentage of your maximum heart rate (HR%)  
or a percentage of heart rate reserve (HRR% ).  
Increased HR: If heart rate was lower in the beginning of the phase than it was at the  
end, the cycling computer will show the difference in heart rate (heart rate at the end minus  
heart rate in the beginning). During the working phase, the cycling computer will show the  
increased heart rate value.  
Recovery HR: If the heart rate was higher in the beginning of the phase than it was at the  
end, the cycling computer will show the difference in heart rate (heart rate in the beginning  
minus heart rate at the end). During the recovery phase, the cycling computer will show the  
recovery heart rate value.  
HR differ: If the heart rate value was the same at the beginning and end of the phase, the  
cycling computer will show an HR difference value of 0.  
Speed  
Maximum speed  
Average speed  
Polar CS600X User Manual  
26  
Distance  
Split distance  
Distance of current phase  
Cadence*  
Maximum cadence  
Average cadence of the current phase  
Power  
Maximum power  
Average power of the current phase  
Press BACK to return to Phases.  
* Optional sensor required.  
e. Laps  
Select File > Exercise log > Basic > Laps  
In the Phases information view, see Laps information by pressing DOWN. Laps are shown only if more  
than one lap is stored in the memory.  
Number of recorded laps/automatic laps (lap information alternates with automatic lap  
information)  
Average lap/automatic lap time  
Best (fastest) lap/automatic lap number alternating with its time  
The last lap is never shown as the best lap, even if it is the fastest lap. If you are in a cycling event  
and wish to include your last lap, press OK on the finishing line instead of STOP. You can then stop  
recording after the finishing line.  
Scroll lap information by pressing OK.  
Compare information on different laps by pressing UP or DOWN.  
For easy view of lap information, transfer the exercise file to the Polar ProTrainer 5 software and  
analyze the exercise in the Curve view.  
Time  
Split time  
Lap time  
Heart rate in beats per minute (bpm) alternating with percentage of maximum heart rate  
(HR%) or as a percentage of your heart rate reserve (HRR%).  
Maximum heart rate  
Average heart rate  
End heart rate of lap  
Polar CS600X User Manual  
27  
Speed km/h  
Average speed  
End speed of lap  
Press and hold LIGHT to switch speed.  
Distance  
Lap distance  
Cadence*  
Maximum  
Average cadence of the lap  
Power*  
Average power of the lap  
End power of lap  
Pedaling index  
Average %  
Cycling efficiency  
Cycling efficiency is your energy expenditure converted into the power that propels the bike  
forward. Cycling efficiency is measured, as soon as heart rate rises above 100 bpm/min and  
the exercise has lasted for more than one minute. If the heart rate drops below 100 bpm/min  
during the exercise, the counting of the cycling efficiency value will be stopped until your  
heart rate rises above 100 bpm/min again. Improvement in cycling efficiency indicates  
improved performance economy.  
Incline  
Incline in %  
Incline in degrees  
Altitude  
Ascent  
Altitude  
Altitude  
Descent  
Altitude  
Polar CS600X User Manual  
28  
Temperature  
Press BACK to return to Laps information view.  
*Optional sensor required.  
Weekly Summary  
Select File > Weekly  
In Weekly summary, you can view the accumulated data on 16 weeks of exercise. The bar on the far  
right named This week displays exercise summary for the current week. The previous bars are dated the  
Sunday of the week in question. Scroll the displayed weeks with UP or DOWN, and view total exercise  
duration on the lower row.  
Select the week with OK to see the  
Press DOWN to see  
To see time spent in each sport zone, press OK and scroll the sport zones UP or DOWN.  
Totals  
Select File > Totals  
Totals includes cumulative information recorded during training sessions since the last reset. Use the  
Total values file as a seasonal or monthly counter of training data. The values are updated  
automatically when exercise recording is stopped.  
Use UP or DOWN to scroll through the following information:  
Bike 1 distance (Cumulative distance with bike 1; can be reset)  
Bike 2 distance  
Bike 3 distance  
GPS distance  
Total distance (Cumulative distance; can be reset)  
Total duration  
Total calories  
Total exerc. count  
Total ascent  
Total odometer (Cumulative distance; cannot be reset)  
Reset totals  
To reset total values  
   
Polar CS600X User Manual  
29  
Select File > Totals > Reset totals  
Select the value you wish to reset in the menu and confirm with OK. Select Yesto confirm resetting.  
The deleted information cannot be retrieved. Select No to return to the Reset menu.  
Delete Files  
Select File > Delete > Exercise  
In Delete, you can delete previous exercises one by one, all exercises at the same time, or total values.  
Scroll through the following information with UP or DOWN:  
Exercise: Select a single exercise to delete.  
All exerc.: Delete all exercises.  
Totals: Delete the total values one by one or all totals at the same time.  
Confirm by selecting Yes.  
7. SETTINGS  
Change settings easily by using the Polar ProTrainer 5 software. For further information, consult  
software help.  
Exercise Settings  
Select Settings > Exercise  
For more information on Exercises, see Exercise Types.  
Feature Settings  
Select Settings > Features.  
GPS*  
Activate the GPS function by selecting Settings > Features > GPS > On. Teach new sensor? is displayed.  
No.  
Using a New Accessory for more information on  
teaching.  
*Optional sensor required.  
Altitude  
The cycling computer measures and displays altitude. Change the settings of the altimeter in the  
Altitude menu. You can calibrate the altimeter manually or automatically.  
Calibrating the Altitude Manually  
Select Settings > Features > Altitude > Calibrate > set the altitude of current location  
If the altitude of your location differs significantly from the displayed altitude value Calibrate to xx? is  
displayed.  
Yes: Altitude calibrated to xx is displayed.  
No: Altitude calibration canceled is displayed.  
Calibrate the altitude to ensure it remains accurate. Set the reference altitude whenever a reliable  
reference, such as a peak or a topographic map, is available or when at sea level.  
           
Polar CS600X User Manual  
30  
Calibrating the Altitude Automatically  
Select Settings > Features > Altitude > AutoCalib > On / Off  
By using the altitude Automatic Calibration option, you can adjust the starting elevation to be set  
always the same in the beginning of the exercise. Calibrate the elevation manually and turn the  
Automatic Calibration (AutoCalib) on. From now on, this elevation will be always used as the base  
elevation in the beginning or the exercise, when automatic altitude calibration is in use. Also, if the  
Automatic Calibration is turned on and you calibrate the cycling computer manually, this new value  
will be used as a new starting elevation for the Automatic Calibration option.  
If the elevation or air pressure changes significantly, you are prompted to confirm the change. If you  
change the elevation,Altitude calibrated to xx m/ft indicates that calibration has succeeded. If Altitude  
calibration failed is displayed, re-calibrate the altitude.  
You can also set the elevation for the Automatic Calibration also by using the Polar ProTrainer 5  
software. For more information see software help.  
Select this option if you train in the same environment. This way, altitude values are always correct.If the  
sport profile of the exercise includes automatic calibration, altitude measurement always begins at this  
elevation regardless of the general elevation settings.  
Recording Rate  
The cycling computer records the training data in 5 second intervals by default. You can set a new  
recording rate in Settings > Features > Rec.rate > 1 / 2 / 5 / 15 / 60 sec.  
The cycling computer can store your heart rate, speed, cadence, power and altitude in 1, 2, 5, 15 or  
60 second intervals. A longer interval gives you more recording time, while a shorter interval allows you  
to record more heart and other data. This enables accurate data analysis using the Polar ProTrainer 5  
software.  
A shorter recording rate consumes the memory of the cycling computer more rapidly. The remaining  
recording time is displayed on the lower row when setting the rate. Default recording rate is 5 seconds.  
When less than 30 minutes of maximum recording time is left, the recording rate changes  
automatically to longer recording time (1s > 2s > 5s > 15s > 60s). This will maximize recoding time to  
record exercise data. When the session ends, the current recording rate will be used in the next  
training session.  
The following table shows the maximum recording times for each recording rate. The maximum  
recording time can be shorter, if you record a large number of short exercises.  
Recording rate will change when less than 30 minutes of recording time is left. Memory low is displayed 60  
minutes before the memory runs out.  
Speed  
Cadence  
Power  
GPS  
Recording rate  
RR Data  
1s  
2s  
5s  
15s  
60s  
Off  
Off  
Off  
Off  
Off  
Off  
Off  
On  
Off  
Off  
22h  
45h  
112h 338h 1352h  
30min 00min 40min 10min 55min  
9h  
30min 10  
min  
19h  
48h  
144h 579h  
10min 50min 40min  
Off  
Off  
Off  
Off  
On  
On  
Off  
On  
Off  
Off  
16h  
33h  
84h  
253h 1014h  
50min 40min 30min 40min 40min  
8h  
16h  
42h  
126h 507h  
20min 50min 10min 50min 20min  
 
Polar CS600X User Manual  
31  
Speed  
Cadence  
Power  
GPS  
Recording rate  
RR Data  
1s  
2s  
5s  
15s  
60s  
Off  
Off  
Off  
Off  
Off  
On  
On  
On  
On  
On  
Off  
Off  
Off  
Off  
On  
Off  
Off  
On  
On  
Off  
Off  
On  
Off  
On  
Off  
11h  
22h  
56h  
144h 579h  
10min 30min 20min 50min 40min  
4h  
9h  
24h  
67h  
270h  
40min 30min 00min 30min 30min  
6h  
13h  
33h  
92h  
368h  
40min 30min 40min 10min 50min  
3h  
7h  
18h  
53h  
213h  
40min 30min 40min 20min 30min  
9h  
30min 10min 10min 50min 20  
min  
19h  
48h  
126h 507h  
Off  
Off  
Off  
On  
On  
On  
On  
On  
On  
On  
On  
Off  
Off  
Off  
Off  
On  
On  
On  
On  
Off  
Off  
On  
On  
Off  
Off  
On  
On  
Off  
On  
Off  
On  
Off  
On  
Off  
On  
Off  
Off  
Off  
Off  
Off  
4h 30 9h 00 22h  
63h  
253h  
min  
min  
30min 20min 40min  
6h  
12h  
30h  
84h  
338h  
00min 10min 40min 30min 10min  
3h  
7h  
17h  
50h  
202h  
30min 00min 40min 40min 50min  
18h  
25h  
32h  
37h  
39h  
20min 20min 40min 30min 50min  
8h  
14h  
23h  
32h  
38h  
40min 20min 30min 40min 20min  
14h  
21h  
29h  
36h  
39h  
20min 20min 50min 10min 20min  
7h  
13h  
22h  
31h  
38h  
40min 00min 00min 40min 00min  
10h  
00  
16h  
10  
25h  
32h  
38h  
20min 40min 20min  
min  
min  
On  
On  
On  
On  
On  
On  
Off  
Off  
Off  
Off  
On  
On  
On  
Off  
On  
4h  
8h  
15h  
26h  
35h  
30min 10min 50min 00min 40min  
6h  
10h  
19h  
29h  
36h  
20min 50min 30min 00min 50min  
3h  
6h  
13h  
23h  
34h  
30min 30min 20min 30min 20min  
Polar CS600X User Manual  
32  
Speed  
Cadence  
Power  
GPS  
Recording rate  
RR Data  
1s  
2s  
5s  
15s  
60s  
On  
On  
On  
On  
On  
On  
On  
On  
On  
On  
On  
On  
Off  
Off  
On  
On  
Off  
On  
Off  
On  
8h  
14h  
23h  
31h  
38h  
40min 20min 30min 40min 00min  
4h  
7h  
15h  
25h  
35h  
10min 40min 00min 20min 10min  
5h  
10h  
18h  
28h  
36h  
40min 00min 20min 10min 30min  
3h  
6h  
12h  
23h  
34h  
20min 20min 50min 00min 00min  
Durations in the table are estimates. For RR data, maximum recording time depends on heart rate and  
variation of heart rate. If you record laps and/or create an exercise that includes phases with the Polar  
ProTrainer 5 software, maximum recording time will decrease.  
RR Data Function  
Select Settings > Features > RR data > On / Off  
The RR data recording function measures and records heartbeat intervals with one millisecond  
resolution. This enables the analysis of heart rate variability (HRV) using the Polar ProTrainer 5  
software. The RR data function consumes the memory of the cycling computer and when setting the  
function, the remaining recording time is shown on the lower row of the display.  
Automatic Lap Recording  
Set the automatic lap recording  
Select Settings > Features > A.Lap > On > set the lap distance  
The cycling computer will automatically record laps. Choose Off to deactivate.  
Heart Rate View  
Choose a format to view your heart rate  
Select Settings > Features > HR view > HR / HR% / HRR%  
Sport Zones  
Define Polar Sport Zones in the cycling computer  
Select Settings > Features > Sport zones > Sport zone low limit  
Set the lower limit of sport zone 1 by pressing UP or DOWN. Then press OK. Set the lower limits of  
each sport zone in the same way. When setting the lower limit, the upper limit of the previous zone is  
set automatically.  
Press and hold LIGHT to switch between sport zone views: HR% (percentage of maximum heart rate) or  
BPM (beats per minute) or HRR% (percentage of heart rate reserve).  
You can change settings easily by using the Polar ProTrainer 5 software. For further information,  
consult software help.  
You can lock/unlock sport zone by pressing and holding the LAP button during your ride.  
       
Polar CS600X User Manual  
33  
Bike Settings  
Select Settings > Bike  
You can set three bike preferences for the cycling computer. Prepare the settings for the bikes and  
when you start training, select bike 1, 2 or 3. Bike 1 is set as a default.  
Select Settings > Bike > Bike 1, Bike 2, Bike 3 or Other. Bike 2 and Bike 3 can be turned on or off. Select  
Other to deactivate speed, cadence and power sensors, and to measure only heart rate, altitude,  
temperature and data provided by the GPS sensor.  
Wheel Size  
Select Bike > Bike 1 > Wheel  
Wheel size settings are a prerequisite for correct cycling information. For more information on  
measuring the wheel size, see Measuring Wheel Size.  
Speed: On / Off  
As default the speed is Off for bike 1.  
To activate the speed sensor in your cycling computer, select Settings > Bike > Bike 1 > Speed > On. Teach  
new sensor? is displayed.  
No.  
Using a New Accessory for more information on  
teaching.  
Speed settings are either done manually or with the Polar ProTrainer 5 software.  
Arrival time  
Select Settings > Bike > Bike 1 > Arr. time  
Set the distance you are going to ride, and the cycling computer will calculate and display the  
estimated time of arrival based on cycling speed. Install the Polar Speed Sensor on your bike to  
measure speed and distance. For further information on installing the speed sensor, consult Polar  
Speed Sensor user manual.  
Select by pressing OK  
Select On/Off to set the feature on or off.  
Select Set dist. to set the distance you are going to ride.  
Autostart: On / Off  
Select Settings > Bike > Bike1 > Autostrt  
The Autostart function starts or stops automatically the exercise recording when you start or stop  
cycling. The Autostart function requires Polar Speed Sensor W.I.N.D.  
Power*: On / Off  
You can install an optional Polar Power Output Sensor onto your bicycle.  
To activate the power sensor in your cycling computer, select Settings > Bike > Bike 1 > Power > On. Teach  
new sensor? is displayed.  
           
Polar CS600X User Manual  
34  
No.  
Using a New Accessory for more information on  
teaching.  
Power settings: You need to enter the chain weight (g), chain length (mm) and span length (mm) into  
the cycling computer to measure correct power information.  
Select Settings > Bike > Bike1, Bike 2 or Bike 3 > Power > Settings and  
> Set chain weight xxxx g > OK  
> Set chain length xxx mm > OK  
> Set span length xxx mm > OK  
For further information on Power settings, consult the Power Output user manual.  
Use Polar ProTrainer 5 software for Power settings.  
*Optional sensor required.  
Cadence*: On / Off  
You can install an optional Polar Cadence Sensor onto your bicycle.  
To activate the cadence sensor in your cycling computer, select Settings > Bike > Bike 1 > Cadence > On.  
Teach new sensor? is displayed.  
No.  
Using a New Accessory for more information on  
teaching.  
User Settings  
Enter accurate user information in the cycling computer to receive the correct feedback on your  
performance.  
To set user information in the cycling computer, select Settings > User  
Weight: To change units, press and hold LIGHT  
Height: To change units, press and hold LIGHT  
Birthday: dd=day, mm=month, yy=year  
Sex: Male/Female  
Activity: Top/High/Moderate/Low  
Heart Rate: HRmax, HRsit  
VO2max: Maximal oxygen intake  
Activity Level  
Activity level is an assessment of your level of long-term physical activity. Select the alternative that  
best describes the overall amount and intensity of your physical activity during the past three months.  
Top: You participate in heavy physical exercise at least 5 times a week, or you exercise to improve  
performance for competitive purposes.  
High: You participate at least 3 times a week in heavy physical exercise, e.g. you cycle 2-4 hours  
(40-120 km / 25-75 miles) per week or spend that time in comparable physical activity.  
Moderate: You participate regularly in recreational sports, e.g. you cycle 1/2-2 hours (15-40 km /  
3-25 miles) per week or spend that time in comparable physical activity, or your work requires  
modest physical activity.  
Low: You do not participate regularly in recreational sport or heavy physical activity, e.g. you  
exercise hard enough to cause heavy breathing or perspiration only occasionally.  
   
Polar CS600X User Manual  
35  
In the cycling computer, these values are used to calculate your energy expenditure.  
Heart Rate: HRmax, HRsit  
HRmax (Maximum heart rate): Your age-predicted HRmax value (220 - age) is used as a default. Set  
your HRmax manually if your maximum heart rate has been determined in a lab, if you have performed  
the Fitness test with the Polar CS600X cycling computer, or if you have tested your maximum heart  
rate in the field yourself.  
HRsit (Heart rate value in a sitting position): Your age-predicted HRsit value is used as a default. Set  
your HRsit value if you have determined it according to the instructions. For instructions, see Heart  
Rate Value in a Sitting Position in Background Information.  
Maximal Oxygen Intake: VO2max  
VO2max is your  
accurate way of determining VO2max is to perform a maximal stress test in a laboratory. If you know  
your exact clinically-tested VO2max, set the value in the cycling computer. Otherwise, measure a  
comparable value, OwnIndex, by taking the Polar Fitness T  
If changes are made to the user settings, User settings updated is displayed.  
You can enter and edit user settings by using the Polar ProTrainer 5 software. For further information,  
consult software help.  
General Settings  
Sound  
Select Settings > General > Sound  
Volume  
Select Settings > General > Sound > Volume > On / Off  
Volume settings control button sounds and activity sounds during exercise. This does not affect the  
watch or target zone alarms (TZ Alarm).  
TZ Alarm (Target Zone Alarm)  
You can set the TZ Alarm On/ Off:  
Select Settings > General > Sound > TZ Alarm > On /Off  
If the target zone alarm is deactivated, the heart rate reading will flash when you are outside the target  
zone.  
Keylock  
To define keylock settings  
Select Settings > General > Keylock > Manual / Automatic  
Keylock prevents accidental button presses.  
Manual: Activate the manual keylock.  
Automatic: Keylock is activated in time mode when buttons have not been pressed for one minute.  
To turn the keylock On/Off, press and hold the LIGHT for at least a second and press OK.  
Units  
Set preferred units in the cycling computer  
               
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36  
Select Settings > General > Units > kg/cm/km or lb/ft/mi  
Language  
Select language  
Select Settings > General > Language > English / Deutsch / Español /  
Sleep  
Activate the sleep function  
Select Settings > General > Sleep > Activate sleep mode? > Yes  
Activating the sleep mode will help save the battery when the cycling computer is not in use for a long  
period of time. The watch alarm will still function in sleep mode.  
To reawaken the cycling computer  
Press any button > Turn display on? > Yes / No  
Yes: the cycling computer is activated.  
No: the cycling computer returns to sleep mode.  
Watch Settings  
Reminder  
Set a reminder for different tasks or exercises  
Select Settings > Watch > Reminders > Add new  
Date: Enter the date of the task, dd=day, mm=month, yy=year.  
Reminder time: Enter the time for the reminder.  
Alarm: Set alarm to sound on time, or 10 min / 30 min / 1 hour prior to the task.  
Sound: Select alarm sound Silent / Beep / Normal.  
Repeat: Select reminder to repeat Once / Hourly / Daily / Weekly / Monthly / Yearly.  
Exercise: Select an exercise to link to the reminder. When the reminder goes off, the cycling computer  
will present this exercise as default. Select NONE if you do not want to link the reminder to an  
exercise session.  
Rename: To rename the reminder, select letters with UP or DOWN, and accept with OK.  
You can program seven reminders in the cycling computer.  
To see active reminders and modify them:  
Select Settings > Watch > Reminders  
Select a reminder to view, edit, rename or delete.  
Event  
To set an event countdown in the cycling computer  
Select Settings > Watch > Event  
Event day: dd=day, mm=month.  
Rename: To rename the event, select letters with UP or DOWN, and accept with OK.  
To modify the event countdown  
         
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Select Settings > Watch > Event  
You can view the event countdown, set a new date, rename or delete it.  
In time mode, hide or view the event countdown again by pressing and holding UP.  
Alarm  
Set an alarm on your cycling computer  
Select Settings > Watch > Alarm > Off / Once / Mon-Fri / Daily  
You can set the alarm to go off either once (Once), everyday between Monday and Friday (Mon-Fri), daily  
(Daily) or you can set if Off. The alarm sounds in all modes except in exercise mode, and will do so for a  
minute unless you press STOP. The watch alarm also functions in sleep mode and even if you have  
turned the sound off in the General settings.  
To snooze the alarm an extra 10 minutes, press UP or DOWN buttons or OK: Snooze is displayed and  
the snooze time starts counting. To exit the snooze alarm, press STOP.  
If a battery symbol appears in the display, the alarm cannot be activated.  
Time  
Set time 1 in the cycling computer  
Select Settings > Watch > Time 1 > 24h / 12h  
Set time 2 in the cycling computer  
Select Settings > Watch > Time 2  
Set the desired time difference between time 1 and time 2 in hours with UP/ DOWN buttons.  
Time zone  
Switch between time zones  
Select Settings > Watch > Time zone > Time 1 / Time 2  
Select a time zone  
In time mode, change the time zone by pressing and holding DOWN. Number 2 on the lower right  
corner of the display indicates that Time 2 is in use.  
Date  
To set the date in the cycling computer  
Select Settings > Watch > Date  
dd=day, mm=month, yy=year  
Change settings easily by using the Polar ProTrainer 5 software. For further information, see software  
help.  
Shortcut Button (Quick Menu)  
Some settings can be changed with a shortcut button in time mode.  
Press and hold LIGHT > Quick menu  
Keylock  
Reminders  
Alarm  
Time zone  
Sleep  
         
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8. TRAINING PROGRAM  
View Program  
Create and download a personalized training program to your cycling computer by using Polar  
ProTrainer 5 software. This chapter includes the basic instructions on how to navigate and manage the  
program once you have downloaded it to your cycling computer. For further information on creating  
programmed exercises with the software, transferring them to your cycling computer, and analyzing  
your performance after training, consult Polar ProTrainer 5 help.  
After downloading the training program, two additional menus are shown in your cycling computer  
where you can view your program and check your daily schedule. Scroll weeks, days, and exercises  
with UP or DOWN. Select week and day with OK.  
To view your weekly program  
Select Program > Week view  
The week view offers an overview of your weekly exercises. The white bar represents planned exercise  
time and the black bar represents performed exercise time. Weekly target exercise time is shown below  
the bars.  
Press and hold LIGHT to view the following information on the week:  
Week info: Week name and description.  
Targets: Summary of targets for the week. Calories, distance, and duration. Planned time for sport  
zones: press OK and scroll between sport zones with UP or DOWN.  
Results: Summary of results for the week. Calories, distance and duration. Performed time in sport  
zones: press OK and scroll between sport zones with UP or DOWN.  
Reminder: Set alarm (on time, 10 min, 30 min or 1 hour before the exercise) and define sound type  
(Silent, Beep, Normal).  
Program off: Remove the program from your cycling computer.  
To view your daily program  
Select Program > Week view > Day view  
Select Today > Exercise view  
The day view offers an overview of your daily exercises. The white bar represents planned exercise time  
and the black bar represents performed exercise time. Daily target exercise time is shown below the  
bars.  
Press and hold LIGHT to view additional information on the day:  
Targets: Summary of targets for the day. Calories, distance, and duration. Planned time for sport  
zones: press OK and scroll between sport zones with UP or DOWN.  
Results: Summary of results for the day. Calories, distance, and duration. Performed time in sport  
zones: press OK and scroll between sport zones with UP or DOWN.  
View your daily exercise  
Select Program > Week view > Day view > Exercise view  
The exercise view shows the following information: exercise name, description, and target duration.  
   
Polar CS600X User Manual  
39  
Press and hold LIGHT to view following information:  
Targets: Summary of targets for the training session. Calories, distance and duration. Planned time  
for sport zones: press OK and scroll between sport zones with UP or DOWN.  
Phases: Summary of phases for the training session.  
Sport profile: View the name of chosen sport profile. For further information, consult Polar ProTrainer  
5 software help.  
Reminder: Set the reminder time.  
Perform Programmed Exercise  
Start Exercising  
If you set a reminder, your cycling computer will remind you to train according to plan on the  
scheduled date. View the planned exercise information by pressing OK when the reminder has gone  
off.  
Start Daily Exercise  
Select Today > Exercise view (name of the exercise) > OK  
Select Program > Week view > Day view > Exercise view > OK > OK  
For further information on exercise recording, see Start Training. Your cycling computer will guide you  
through the session.  
Exercise with Phases  
Below is an example of an interval exercise, which is divided into four phases:  
Warm up / P1: Cycle 15 minutes at a heart rate between 60-70% of your maximum heart rate.  
Interval / P2: Cycle 5 km at a heart rate between 80-90% of your maximum heart rate.  
Recovery / P3: Cycle 5 min at heart rate between 55-65% of your maximum heart rate. Repeat phases  
2 and 3 for three times each.  
Cool down / P4: Cycle 15 minutes at a heart rate between 55-65% of your maximum heart rate.  
Views during the exercise  
During the exercise you will see the following display types:  
Every phase starts with a display showing:  
Phase name  
Zone type  
Zone limits  
During exercise the phase display shows:  
Countdown timer/distance, count up timer, number of current phase  
Target zone in graphical format (updated every 10 seconds, showing the last 8 minutes on  
the display)  
Heart rate  
Number of phase repeats left  
Every phase ends with a phase-end display showing:  
Phase duration or distance  
Heart rate difference (how much you have increased or decreased your heart rate during the  
phase) or average speed  
Average heart rate  
Number of ended phase  
       
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40  
Once a programmed exercise is over, this display shows that the exercise is completed, Ride  
1 completed will appear.  
The cycling computer enters Free exercise mode, and you can continue exercising without  
settings. The exercise is recorded and filed.  
For further information on planning the sessions and transferring them to your cycling computer with  
the Polar ProTrainer 5 software, consult software help.  
Functions During Exercise  
Change the same settings in a programmed exercise as with any other exercise type. For further  
information on different functions during exercise, see Button Functions.  
The programmed exercise uses the sport profile settings set in the Polar ProTrainer 5 software. If you  
change the cycling computer settings during exercise (e.g. HR view), the changes will only apply to the  
current exercise. Next time you start the same exercise, the cycling computer will use the sport profile  
settings defined in the software.  
Lap Menu  
To see the lap menu during programmed exercise, press and hold OK. Scroll between options with UP  
or DOWN and select with OK. The contents of the lap menu depend on your exercise.  
To view exercise results Select File > Exercise log  
After completing a programmed exercise, your training data will be saved under File. For further  
information, see Analyze Exercise Results.  
9. TESTS  
Polar Fitness T  
Select Test > Fitness  
The Polar Fitness Test  
fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO2max), which is  
commonly used to evaluate aerobic fitness. Your long-term level of physical activity, heart rate, heart  
rate variability at rest, gender, age, height, and body weight all influence OwnIndex. The Polar Fitness  
Test is developed for use by healthy adults.  
Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body.  
The better your aerobic fitness, the stronger and more efficient your heart is. Good aerobic fitness has  
many health benefits. For example, it helps in decreasing high blood pressure and your risk of  
cardiovascular diseases and stroke. If you want to improve your aerobic fitness it takes, on average, six  
weeks of regular training to see a noticeable change in your OwnIndex. Less fit individuals see progress  
even more rapidly. The better your aerobic fitness, the smaller the improvements in your OwnIndex.  
Aerobic fitness is best improved by exercise types that use large muscle groups. Such activities  
include running, cycling, walking, rowing, swimming, skating, and cross-country skiing.  
To monitor your progress, start by measuring your OwnIndex a couple of times during the first two  
weeks in order to get a baseline value, and then repeat the test approximately once a month.  
With the Polar Fitness Test, you can also calculate the predicted maximum heart rate value (HRmax-p).  
The HRmax-p score predicts your individual maximum heart rate more accurately than the age-based  
       
Polar CS600X User Manual  
41  
formula (220 - age). For further information on HRmax, see User Settings.  
To make sure the test results are reliable, the following basic requirements apply:  
environment is peaceful. There should be no disturbing noises (e.g. television, radio, or telephone)  
and no other people talking to you.  
previous day.  
Before the Test  
Wear the Transmitter  
For further information, see Wear the Transmitter.  
Enter User Information  
Select Settings > User  
To carry out the Polar Fitness Test, enter your personal user information (if you entered the personal  
user information before, there is no need to do this again) and long-term physical activity level in the  
Set HRmax-p On  
If you want to obtain your predicted maximum heart rate value, turn HRmax-p on.  
Select Test > Fitness > HR max -p > On  
Performing the Test  
Select Test > Fitness > Start > Fitness Test Lie Down  
The fitness test begins in five seconds. Arrows indicate that the test is ongoing. Stay relaxed and limit  
body movements and communication with other people.  
If you have not set your long-term physical activity level in User Settings, Set your personal activity level  
is displayed. Select Top, High, Moderate, or Low. For further information on activity levels, see User  
Settings.  
If your cycling computer does not receive your heart rate at the beginning or during the test, the test  
fails and Test failed, check WearLink is displayed. Check that the transmitter electrodes are wet and that  
the textile strap is snug enough, and start the test again.  
When the test is over, you will hear two beeps. OwnIndex is displayed with a numerical value and level  
evaluation. For further information on evaluations, see Fitness Level Classes.  
To display your Predicted maximum heart rate value press DOWN. Press OK to exit.  
Update to VO2 max? is displayed.  
Yes to save the OwnIndex value to your user settings and Fitness Test Trend menu.  
No only if you know your laboratory-measured VO2max value, and if it differs more than one  
fitness level class from the OwnIndex result. Your OwnIndex value is saved only to the Fitness Test  
Trend menu only. For further information, see Fitness Test Trend.  
Update to HR max? (if HRmax-p(if HRmax-p is on) is displayed.  
Yes to save the value to your user settings.  
No if you know your laboratory-measured HRmax  
.
Stop the test at any time by pressing STOP. Fitness Test canceled is displayed for a few seconds.  
Saved the OwnIndex and HRmax-p values, they will be used for calculating calorie consumption.  
   
Polar CS600X User Manual  
42  
After the Test  
Fitness Level Classes  
Your OwnIndex is most meaningful when comparing your individual values and changes in them over  
time. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex on the table  
below, and find out how your aerobic fitness compares to others of the same gender and age.  
Top athletes typically score OwnIndex values above 70 (men) and 60 (women). Olympic-level  
endurance athletes can reach values as high as 95. OwnIndex is highest in sports that involve large  
muscle groups, such as running and cross-country skiing.  
Men  
Very low  
Low  
Fair  
Moderate  
Good  
Very good  
Elite  
Age / Years  
20-24  
< 32  
< 31  
< 29  
< 28  
< 26  
< 25  
< 24  
< 22  
< 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  
57-62  
54-59  
52-56  
49-54  
47-51  
44-48  
42-46  
40-43  
37-40  
> 62  
> 59  
> 56  
> 54  
> 51  
> 48  
> 46  
> 43  
> 40  
25-29  
30-34  
35-39  
40-44  
45-49  
50-54  
55-59  
60-65  
Women  
Very low  
Low  
Fair  
Moderate  
Good  
Very good  
Elite  
Age / Years  
20-24  
< 27  
< 26  
< 25  
< 24  
< 22  
< 21  
< 19  
< 18  
< 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  
25-29  
30-34  
35-39  
40-44  
45-49  
50-54  
55-59  
60-65  
 
Polar CS600X User Manual  
43  
The classification is based on a 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.  
Fitness Test Trend  
Select Test > Fitness > Trend  
See how your OwnIndex value has been developing in the Trend menu. Up to 16 OwnIndex values and  
respective dates are included in the display. When the test trend file becomes full, the oldest result is  
automatically deleted.  
The most recent test date, a graph of your OwnIndex results, and the latest OwnIndex value are  
displayed. Scroll UP or DOWN to view other values.  
Delete OwnIndex Value  
Select Test > Fitness > Trend  
Select the value you wish to delete and press and hold LIGHT > Delete value? No/Yes is displayed.  
Confirm with OK.  
Analyzing OwnIndex Results with Polar ProTrainer 5 Software  
Downloading test results to the Polar ProTrainer 5 software offers you the possibility of analyzing  
results in various ways, as well as accessing more detailed information about your progress. The  
software also allows you to make graphical comparisons with previous results. The Polar Fitness Test  
results are downloaded automatically to the software when you download exercise data using the  
Transfer data option.  
Polar  
General  
Successful training requires temporary overloading: longer exercise duration, higher intensity, or higher  
total volume. In order to avoid severe overtraining, overloading must always be followed by an adequate  
recovery period. With an inadequate recovery period, you may experience a decrease in performance as  
a result of high training volumes, instead of improvement. Polar OwnOptimizer is an easy and reliable  
way to determine whether your training program is optimally developing your performance. Polar  
OwnOptimizer is developed for use by healthy adults.  
Polar OwnOptimizer is a modification of a traditional orthostatic overtraining test. It is a perfect tool,  
embedded in the cycling computer, for everyone training regularly, at least three times a week, for  
fitness improvement or to reach competitive targets. This feature is based on heart rate and heart rate  
variability measurements taken during an orthostatic test (standing up from relaxed resting).  
OwnOptimizer helps you to optimize your training load during a training program so that you  
experience an increase in performance and do not undertrain or overtrain in the long run. Polar  
OwnOptimizer is based on regular long-term measurements of five heart rate parameters. Two of these  
five values are calculated at rest, one while standing up, and two while standing. Each time you  
perform the test, the cycling computer saves the heart rate values and compares them to the previous  
values registered.  
Before the Test  
Baseline Tests  
When you use OwnOptimizer for the first time, six baseline tests should be conducted over a period of  
two weeks to determine your personal baseline value. These baseline measurements should be taken  
during two typical basic training weeks, not during heavy training weeks. The baseline measurements  
should include tests taken after a training day and after recovery days.  
Monitoring OwnOptimizer Values  
   
Polar CS600X User Manual  
44  
After the baseline recordings, you should continue to perform the test 2-3 times a week. Test yourself  
weekly in the morning following both a recovery day and a heavy training day (or a series of heavy  
training days). An optional third test can be performed after a normal training day. OwnOptimizer may  
not provide reliable information during detraining or in a very irregular training period. If you take a  
break from exercise for 14 days or longer, the baseline tests should be performed again.  
Performing the Test  
The test should always be taken in standardized/similar conditions in order to get the most reliable  
results. It is recommended that you take the test in the morning before breakfast. The following basic  
requirements apply:  
when you do the test.  
environment is peaceful. There should be no disturbing noises (for example, television, radio or  
telephone) or other people talking to you.  
Performing the Test  
Select Test > Optimizer > Start > Optimizer Lie Down  
Arrows indicate the test is ongoing. Do not move during this first part of the test, which lasts 3  
minutes.  
After 3 minutes, the cycling computer will beep and Optimizer Stand up is displayed. Stand up and  
remain standing still for 3 minutes.  
After 3 minutes, the cycling computer will beep again and the test is finished.  
A numerical and written interpretation of the result is displayed. Press DOWN to see your average heart  
rate (bpm) while lying down (HRrest), the highest heart rate while standing up (HRpeak), and the average  
heart rate while standing (HRstand).  
You can interrupt the test in any phase by pressing STOP. Optimizer Test canceled is displayed.  
If the cycling computer cannot receive your heart rate signal, the message Test failed. Check WearLink is  
displayed. In which case, you should check that the transmitter electrodes are wet and that the textile  
strap fits snugly.  
After the Test  
How to Interpret Results  
The cycling computer calculates five heart rate and heart rate variability based parameters. The  
OwnOptimizer values are calculated by comparing your latest results to previous ones. The cycling  
computer will display a written description of your training status. The descriptions are defined in  
detail below.  
Good Recovery (1)  
Your heart rate is lower than average. This indicates that you have recovered very well. You can  
continue training, including intensive exercise sessions.  
Normal State (2)  
Your heart rate is at a normal level. Go on with your training; include both light and intensive training  
sessions, and recovery days.  
Training Effect (3)  
Your heart rate is higher than average. You may have exercised intensively in the previous days. You  
have two choices: 1) rest or train lightly for one or two days, or 2) continue intensive training for one or  
two days and then recover well. Other sources of stress such as the beginning of a fever or an attack of  
the flu can result in the same kind of response.  
Steady State (4)  
   
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Your heart rate has continuously been at a normal level for a long time now. Effective training requires  
both heavy training and good recovery, and this should cause variation in your heart rate results. Your  
OwnOptimizer result indicates that you have not had very intensive training or good recovery for a  
while. Perform the test again after a rest or light training day. If the recovery is effective, your result  
should show Good recovery.  
Stagnant State (5)  
Your heart rate is still at a normal level, and this has continued for a long time. The result indicates  
that your training has not been intensive enough to develop optimally. To improve your condition  
effectively, you should now include more intense or longer exercise sessions in your program.  
Hard Training (6)  
Your heart rate has been higher than average several times. You may have trained hard on purpose.  
The result indicates overloading, and you should try to recover well now. To monitor your recovery,  
perform the test again after one or two resting or easy training days.  
Overreaching (7)  
Your OwnOptimizer result indicates that you have had a very intensive training period for several days  
or weeks. Your heart rate has continuously remained at a high level. This seriously indicates that you  
should have a complete recovery period. The longer you have trained intensively, the longer the  
recovery period required to recover. Perform the test again after at least two days of recovery.  
Sympathetic Overtraining (8)  
Your OwnOptimizer result indicates that you have had a very intensive training period for several days  
or weeks, and your recovery has not been sufficient. This has resulted in a state of overtraining. To  
return to a normal training state, rest for a carefully monitored recovery period. Follow your recovery by  
performing the OwnOptimizer Test  
Parasympathetic Overtraining (9)  
Your heart rate has stayed at a low level, which is generally interpreted as a sign of a good recovery.  
However, other parameters indicate parasympathetic overtraining. You may have trained with high  
volumes for a long time, and recovery may not have been sufficient. Check for other signs of  
overtraining, such as decreased performance, increased fatigue, mood disturbances, sleeping  
problems, persistent muscle soreness, and/or a feeling of being burnt out or stale. You may also have  
been subjected to other stresses.  
In general, the development of parasympathetic overtraining requires a long history of heavy training  
volumes. To recover from a state of parasympathetic overtraining, you have to recover body balance  
completely. Recovering may take several weeks. You should not exercise, instead rest completely for  
most of the recovery period. You can possibly have a few days with some light aerobic training in short  
sessions, and only occasionally include short, high-intensity sessions.  
You can also consider doing a sport other than your main sport. However, it should be one you are  
familiar and comfortable with. Monitor your recovery by performing the OwnOptimizer Test  
week. Once you feel you have recovered your balance, and your result shows Normal State or Good  
recovery, preferably more than once, you can then consider resuming training. Once you start training  
again, begin a new testing period with new baseline measurements.  
Before you radically change your training program, consider your OwnOptimizer results together with  
your subjective feelings and any symptoms you may have. Repeat the OwnOptimizer test if you are  
unsure of the standardized conditions. An individual test result can be affected by several external  
factors, such as mental stress, latent illness, environmental changes (temperature, altitude), and  
others. You should update the baseline calculations at least once a year, when you start a new training  
season.  
OwnOptimizer Trend  
Select Test > Optimizer > Trend  
See how your OwnOptimizer value has been developing in the Trend menu. It includes 16 of your latest  
OwnOptimizer values, and the dates when the results were recorded. When the trend file becomes full,  
the latest result automatically replaces the oldest one.  
The most recent test date, a graphical trend of your results, and the latest value are displayed. Press  
 
Polar CS600X User Manual  
46  
OK to see the written description of the result. Scroll UP or DOWN to view other values.  
Delete OwnOptimizer Value  
Select Test > Optimizer > Trend  
Select the value and press and hold LIGHT. Delete value? No/Yes is displayed. Confirm with OK.  
Reset the Trend File  
Select Test > Optimizer > Reset  
You can reset the OwnOptimizer test period. All the test results will be deleted from the memory. When  
taking the test after a 365-day test period, or for the first time in 30 days, Reset test period? is  
displayed.  
Analyzing Results with Polar ProTrainer 5 software  
Downloading test results to the Polar ProTrainer 5 software offers you the possibility of analyzing  
results in various ways, as well as accessing more detailed information about your progress. The  
software also allows you to make graphical comparisons with previous results. The Polar OwnOptimizer  
results are downloaded automatically to the software when you download exercises using the Transfer  
Data option.  
10. USING A NEW TRANSMITTER  
Using a New Transmitter  
Your CS600X cycling computer has been taught to work together with the Polar WearLink W.I.N.D.  
transmitter. In other words, your cycling computer receives signals from your transmitter only, and  
enables disturbance-free exercise in a group.  
If you purchase a new transmitter as a separate accessory, it has to be introduced to the cycling  
computer. This is called teaching and takes only a few seconds.  
To prevent interference during a cycling event, make sure you perform the teaching process prior to the  
event.  
Teaching a New Transmitter  
Wear the transmitter and make sure that you are not near (40 m/131 ft) other Polar WearLink W.I.N.D.  
transmitters. In time mode, press OK. The cycling computer starts searching for the transmitter signal.  
Once the new transmitter is identified, New WearLink found, Teach new WearLink? is displayed.  
Yes to confirm teaching. Completed! is displayed once the teaching process is over. Start  
exercise recording by pressing OK.  
No to cancel teaching.  
11. USING A NEW ACCESSORY  
Using a New Accessory  
A new sensor purchased as a separate accessory has to be introduced to the cycling computer. This is  
called teaching and takes only a few seconds. Teaching ensures that your cycling computer receives  
signals from your sensor only, and enables disturbance-free exercise in a group. If you have purchased  
the sensor and the cycling computer as a set, the sensor has already been  
with the cycling computer. You just need to activate the sensor in your cycling computer.  
You can teach one Speed, Cadence and Power sensor for each bike setting.  
Teaching a New Speed Sensor  
Select Settings > Bike > Bike1/2/3 > Speed > On/Off.Teach new sensor? is displayed  
                 
Polar CS600X User Manual  
47  
Yes to confirm teaching. Start test drive is displayed. Rotate the wheel a few times to activate the  
sensor. A flashing red light indicates that the sensor is activated. Completed!! is displayed once the  
teaching process is over. The cycling computer is now ready to receive speed and distance data.  
No to cancel teaching and the already earlier taught speed sensor is taken into use.  
Once the speed sensor is taught to recognize the cycling computer, it will do so even if the sensor has been  
turned off. When the speed sensor is turned back on Teach new sensor? is displayed. Select NO. If YES is  
selected, the monitor goes into teaching mode.  
Teaching a New Cadence Sensor*  
Select Settings > Bike > Bike1/2/3 > Cadence > On/Off. Teach new sensor? is displayed  
select Yes to confirm teaching. Start test drive is displayed. Rotate the wheel a few times to activate  
the sensor. A flashing red light indicates that the sensor is activated. Completed!! is displayed once  
the teaching process is over. The cycling computer is now ready to receive cadence data.  
No to cancel teaching. The cycling computer will not be able to measure cadence data.  
Once the cadence sensor is taught to recognize the cycling computer, it will do so even if the sensor has  
been turned off. When the cadence sensor is turned back on next time, Teach new sensor? is displayed.  
Select NO and the monitor will go into On/Off mode. Select ON to activate the cadence sensor. If YES is  
selected, the monitor goes into teaching mode.  
Teaching a New Power Output Sensor*  
Select Bike > Bike1/2/3 > Power > On/Off. Teach new sensor? is displayed.  
Then select Yes to confirm teaching. Start test drive is displayed. Rotate the wheel a few times to  
activate the sensor. A flashing red light indicates that the sensor is activated. Completed!! is  
displayed once the teaching process is over. The cycling computer is now ready to receive power  
data.  
No to cancel teaching. The cycling computer will not be able to measure power data.  
Once the power sensor is taught to recognize the cycling computer, it will do so even if the sensor has been  
turned off. When the power sensor is turned back on, the Teach new sensor? is displayed. Select NO. The  
monitor will go into On/Off mode. The power sensor last taught will be taken into use. If Yes is selected, the  
cycling computer goes into teaching mode.  
Teaching a New G3 GPS Sensor*  
Turn the G3 GPS sensor on and then select Settings > Features > GPS > On in your cycling computer.  
Teach new sensor? is displayed.  
Yes to confirm teaching. Completed! is dislayed.  
No to cancel teaching. The cycling computer will not be able to measure GPS data.  
*Optional sensors required  
12. BACKROUND INFORMATION  
Polar Sport Zones  
Polar sport zones offer a new level of effectiveness in heart rate-based training. Training is divided into  
five sport zones based on percentages of your maximum heart rate. With sport zones, you can easily  
         
Polar CS600X User Manual  
48  
select and monitor training intensities and follow Polar  
Intensity % of Example  
Training benefit  
Target zone  
HRmax, bpm  
durations  
MAXIMUM  
less than 5 Benefits: Maximal or near maximal  
minutes  
minutes  
minutes  
minutes  
effort for breathing and muscles.  
bpm  
Feels like: Very exhausting for breathing  
and muscles.  
Recommended for: Very experienced and  
fit cyclists. Short intervals only,  
usually final preparation for short  
riding events.  
HARD  
Benefits: Increased ability to sustain  
high speed endurance.  
bpm  
Feels like: Causes muscular fatigue and  
heavy breathing.  
Recommended for: Experienced cyclists  
for all year round training varying  
length. Becomes more important  
during pre-competition season.  
MODERATE  
Benefits: Enhances general training  
pace, makes moderate intensity efforts  
easier and improves efficiency.  
bpm  
Feels like: Riding in at good pace with  
constantly high cadence.  
Recommended for: Cyclists progressing  
towards events or looking for  
performance gains.  
LIGHT  
Benefits: Improves general base fitness,  
improves recovery and boosts  
metabolism.  
114-133  
bpm  
Feels like: Comfortable and easy, low  
muscle and cardiovascular load.  
Recommended for: Everybody for long  
training sessions during base training  
periods and for recovery exercises  
during competition season.  
VERY LIGHT  
Benefits: Helps to warm up and cool  
minutes  
down and assists recovery.  
bpm  
Feels like: Very easy, little strain.  
Recommended for: For recovery and  
cool-down exercises throughout the  
training season.  
HRmax = Maximum heart rate (220-age). Example: 30 years old,  
Cycling in sport zone 1 (Very light) is done at very low intensity. The main training principle is that  
performance level improves after training during the recovery period, not only during training. You can  
accelerate your recovery process with very light intensity training.  
Polar CS600X User Manual  
49  
Sport zone 2 (Light) is for endurance training, an essential part of any training program. Cycling sessions  
in this zone are easy and aerobic. Long-duration training in this light zone results in effective energy  
expenditure. Progress will require persistence.  
Aerobic power is enhanced in sport zone 3 (Moderate). The training intensity is higher than in sport zones  
1 and 2, but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals  
followed by recovery. Cycling in this zone is especially effective for improving the efficiency of blood  
circulation in the heart and skeletal muscles.  
If your goal is to compete at top potential, you will have to train in sport zones 4 and 5. In these zones,  
you cycle anaerobically, in intervals of up to 10 minutes. The shorter the interval, the higher the  
intensity. Sufficient recovery between intervals is very important. The training pattern in zones 4 and 5  
is designed to produce peak performance.  
When cycling in a certain sport zone, the mid-section of the zone is a good target, but  
heart rate at that exact point all the time. Training intensity, recovery level, environmental and other  
such factors will all contribute to heart rate responses. It is, therefore, important to pay attention to  
subjective feelings of tiredness and to adjust the training program accordingly.  
A simple way of making use of the sport zones is making your target heart rate zones. For further  
instructions, see Plan Your Training.  
After the session is over exercise duration in the sport zone is displayed. Access the Weekly display for  
the sport zones you have been exercising in, and the time spent exercising in one. The Polar ProTrainer  
5 software offers up to 10 sport zones to better serve your training needs and heart rate reserve.  
OwnZone Training  
Your cycling computer automatically determines an individual and safe exercise intensity zone: your  
OwnZone. The unique Polar OwnZone defines your personal training zone for aerobic training. The  
function guides you through your warm-up, and takes your present physical and mental condition into  
account. For most adults, OwnZone corresponds to 65-85% of maximum heart rate  
OwnZone can be determined in 1-5 minutes during a warm-up period by cycling, walking, jogging, or  
doing some other sport. The idea is to start exercising slowly at a light intensity, and to gradually  
increase intensity and heart rate. OwnZone is developed for healthy people. Some health conditions  
may cause heart rate variability-based OwnZone determination to fail. These conditions include high  
blood pressure, cardiac arrhythmias, and certain medications.  
Listening to and interpreting the signals your body sends during physical exertion is an important part  
of getting fit. Since warm-up routines differ for different types of exercise, and since your physical and  
mental state may also vary from day to day (due to stress or illness), using the OwnZone function for  
every session guarantees the most effective heart rate target zone for that particular type of exercise  
and day.  
For more information on how to determine your OwnZone see Determine Your OwnZone.  
Maximum Heart Rate  
Maximum heart rate (HRmax) is the highest number of heartbeats per minute (bpm) during maximum  
physical exertion. It is individual and depends on age, hereditary factors, and fitness level. It may also  
vary for different types of sports. HRmax is used to express exercise intensity.  
Determining Maximum Heart Rate  
Your HRmax can be determined in several ways.  
The most accurate way is to have your HRmax clinically measured. A stress test supervised by a  
cardiologist or exercise physiologist is usually performed on a treadmill or a maximal treadmill/ bicycle.  
You can also determine your HRmax by taking a field test together with a training partner.  
An estimate or a HRmax-p score that predicts your HRmaxcan be obtained by taking a Polar Fitness  
Test.  
The commonly used formula: 220 - age, although research shows that the method is not very accurate,  
especially for older persons or those who have been fit for many years.  
If you have done some hard training in recent weeks and know that you can safely reach maximum  
   
Polar CS600X User Manual  
50  
heart rate, you can safely take a test to determine your HRmax yourself. Having a training buddy during  
the test is recommended. If you are uncertain, consult your physician before undertaking the test.  
Here is an example of a simple test.  
Step 1: Warm up for 20 minutes on a flat surface, building up to your usual training pace.  
Step 2: Choose a hill that will take more than 2 minutes to climb. Cycle up the hill once, building to  
as hard a pace as you can hold for 20 minutes. Return to the base of the hill.  
Step 3: Cycle up the hill again, building towards a pace you could just about hold for 10 minutes.  
Note your highest heart rate. Your maximum is approximately 10 beats higher than the noted value.  
Step 4: Cycle back down the hill, allowing your heart rate to drop 30-40 beats per minute.  
Step 5: Cycle up the hill once again at a pace that you can only hold for 1 minute. Try to cycle halfway  
up the hills. Note your highest heart rate. This brings you close to your maximum heart rate. Use this  
value as your maximum heart rate to set training zones.  
Step 6: Make sure you get a good cool-down, a minimum of 15 minutes.  
Heart Rate Value in a Sitting Position  
HRsit is your average heart rate when completely still (i.e. while sitting). To easily determine HRsit  
wear your transmitter, sit down, and do not engage in any physical activity. For a more precise  
measurement, repeat the procedure several times and calculate your average.  
,
Heart Rate Reserve  
Heart rate reserve (HRR) is the difference between maximum heart rate (HRmax), and resting heart rate  
(HRrest)*. HRR is used to calculate exercise heart rates. It is the range within which heart rate varies  
depending on exertion level. HRR equals oxygen uptake reserve (VO2R).  
Exercise heart rate can be determined by using the Karvonen formula**. Add the given percentage of  
heart rate reserve to resting heart rate.  
Exercise HR = % of target intensity (HRmax  
Example:  
rest) + HRrest  
Target intensity 70 % HRR for a person with HRmax 201 bpm and HRrest 50 bpm  
Exercise HR= 70% (201-50) + 50  
Exercise HR=156 bpm  
For a precise exercise heart rate, you need your exact HRmax and HRrest. When using estimated HRmax  
,
exercise heart rate values are always estimates.  
*In Polar CS600X cycling computer, the heart rate value during a resting state is measured in a sitting  
position (HRsit). This is for practical reasons since HRsit is used in energy expenditure calculation  
because of accuracy. HRsit matches the low intensity to which different exercise intensities can be  
compared.  
**Karvonen M, Kentala K, Mustala O. The effects of training on heart rate: a longitudinal study. Ann  
Med Exp Biol Fenn 1957; 35: 307-315.  
Heart Rate Variability  
Heart rate varies with every heartbeat. Heart rate variability (HRV) is the variation of beat-to-beat  
intervals, also known as R-R intervals.  
     
Polar CS600X User Manual  
51  
HRV indicates the fluctuations of heart rate around an average heart rate. An average heart rate of 60  
beats per minute (bpm) does not mean that the interval between successive heartbeats would be  
exactly 1.0 sec, instead they may fluctuate/vary from 0.5 sec up to 2.0 sec.  
HRV is affected by aerobic fitness. HRV of a well-conditioned heart is generally large at rest. Other  
factors that affect HRV are age, genetics, body position, time of day, and health status. During  
exercise, HRV decreases as heart rate and exercise intensity increase. HRV also decreases during  
periods of mental stress.  
HRV is regulated by the autonomic nervous system. Parasympathetic activity decreases heart rate and  
increases HRV, whereas sympathetic activity increases heart rate and decreases HRV.  
HRV is used in the Ownzone, OwnIndex, and OwnOptimizer features. It can also be monitored on its  
own using the cycling computer. If your HRV changes at a given cycling pace and heart rate, this may  
indicate a change in your training load and stress.  
R-R Recording  
R-R recording rate saves heartbeat intervals, i.e. intervals between successive heartbeats. This  
information is also shown as instantaneous heart rate in beats per minute in recorded samples.  
When recording every single interval, extra systoles and artefacts can also be seen. We recommend  
using contact gel (ECG gel) to optimize contact between your skin and the transmitter. Readings  
interpreted as incorrect in the heart rate data can be adjusted and corrected with the Polar ProTrainer  
5 software.  
For more facts and know-how to enhance your cycling, visit Polar Article Library  
[http://articles.polar.fi/en/1_segment.html].  
13. CUSTOMER SERVICE INFORMATION  
Care and Maintenance  
Like any electronic device, the Polar cycling computer should be treated with care. The suggestions  
below will help you fulfill guarantee obligations and enjoy this product for many years to come.  
Caring of Your Product  
Detach the transmitter connector from the strap after use. Clean the connector with a mild soap and  
water solution. Dry it with a towel. Never use alcohol or any abrasive material (steel wool or cleaning  
chemicals).  
Rinse the transmitter strap with water after every use. If you use the strap more than three times a  
week, wash it at least once every three weeks in a washing machine at  
pouch. Do not soak, and use neither detergent with bleach nor fabric softener. Do not dry-clean or  
bleach the strap.  
Wash the strap before  
Do not spin-dry or iron the strap. Never put the connector in a washing machine or a drier! Dry and  
       
Polar CS600X User Manual  
52  
store the strap and the connector separately.  
Keep your cycling computer, transmitter and sensors in a cool and dry place. Do not keep them in a  
damp environment, in non-breathable material (a plastic bag or a sports bag) nor with conductive  
material (a wet towel). The cycling computer, transmitter and sensors are water resistant, and can be  
used in rainy weather. To maintain the water resistance, do not wash the cycling computer or the  
sensors with a pressure washer or sink them under water. Do not expose to direct sunlight for extended  
periods  
Keep your cycling computer clean. Clean the cycling computer and sensors with a mild soap and water  
solution and rinse them with clean water. Do not immerse them in water. Dry them carefully with a soft  
towel. Never use alcohol or any abrasive material such as steel wool or cleaning chemicals.  
Avoid hard hits to the cycling computer, speed and cadence sensors, as these may damage the sensor  
units.  
* Optional sensors.  
Service  
If your Polar cycling computer requires service during the first two-year guarantee/warranty period, we  
recommend that it is carried out by authorized Polar Service Centers only. The warranty does not cover  
damage or consequential damage caused by service not authorized by Polar Electro. For further  
For more information on local after sales services, consult Polar Customer Service Card.  
Changing Batteries  
Have the battery replaced by an authorized Polar Service Center. Avoid opening the sealed battery  
cover, but if you choose to change the battery yourself, follow the instructions carefully on the next  
page.  
To change the batteries of the cycling computer and transmitter yourself, carefully follow the  
instructions in Changing Cycling Computer Battery. Instructions apply for all batteries.  
If you would prefer Polar to replace the battery, contact an authorized Polar Service Center.  
Changing Cycling Computer Battery  
To change the cycling computer battery, you need a coin and battery (CR 2354).  
1. Using the coin open the battery cover by pressing  
slightly and turning counter clockwise .  
2. Remove the battery cover. The battery is attached to  
the cover, which should be lifted carefully. Remove  
the battery and replace it with a new one. Be careful  
not to damage the threads of the back cover.  
3. Place the positive (+) side of the battery against the  
cover and negative (-) side toward the cycling  
computer.  
4. The sealing ring of the battery cover is also attached  
to the cover. Replace the sealing ring if it is damaged.  
Before closing the battery cover, make sure that the  
sealing ring is undamaged and is placed correctly in  
its groove.  
5. Put the battery cover in its place and turn the cover  
clockwise with a coin to CLOSE position. Make sure  
that the cover is closed properly!  
Excessive use of the backlight drains the cycling computer  
the low battery indicator may appear, and disappear again when you return to a warmer environment.  
To ensure the maximum lifespan of the battery cover, open it only when changing battery. When  
changing the battery, make sure the sealing ring is not damaged, in which case you should replace it  
with a new one. Battery kits with sealing rings are available at well-equipped Polar retailers and  
     
Polar CS600X User Manual  
53  
authorized Polar Service Centers. In the USA and Canada, sealing rings are available at authorized  
Polar Service Centers only.  
Keep batteries away from children. If swallowed, contact a doctor immediately. Batteries should be  
properly disposed of according to local regulations.  
Speed and Cadence Sensors Battery  
Contact your authorized Polar Service Center for replacement speed and cadence sensors.  
Power Output Sensor Battery  
See the separate Power Output W.I.N.D. Sensor user manual for instructions on how to change the  
battery.  
Precautions  
Interference During Exercise  
Electromagnetic Interference and Exercise Equipment  
Disturbance may occur near microware ovens and computers. Also WLAN base stations may cause  
interference when exercising with CS600X. To avoid erratic reading or misbehaviors, move away from  
possible sources of disturbance.  
Exercise equipment with electronic or electrical components such as LED displays, motors and  
electrical brakes may cause interfering stray signals. To solve these problems, try the following:  
1. Remove the transmitter from your chest and use the exercise equipment as you would normally.  
2. Move the cycling computer around until you find an area in which it displays no stray reading or  
does not flash the heart symbol. Interference is often strongest directly 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 your chest and keep the cycling computer in this interference-free  
area as much as possible.  
If the cycling computer still does not work with the exercise equipment, it may be electrically too noisy  
for wireless heart rate measurement.  
Minimizing Risks When Exercising  
Exercise may include some risk. Before beginning a regular exercise program, it is recommended that  
you answer the following questions concerning your health status. If you answer yes to any of these  
questions, we recommend that you consult a doctor before starting any training program.  
Note that in addition to exercise intensity, medications for heart conditions, blood pressure,  
psychological conditions, asthma, breathing, etc., as well as some energy drinks, alcohol, and nicotine  
may also affect heart rate.  
It is important to be sensitive to your  
If you feel unexpected pain or  
excessive fatigue when exercising, it is recommended that you stop the exercise or continue at a lighter  
intensity.  
Notice to individuals with pacemakers, defibrillators or other implanted electronic devices. Individuals  
who have a pacemaker use the Polar cycling computer at their own risk. Before starting use, we always  
recommend a maximal exercise stress test under a doctor  
and reliability of the simultaneous use of the pacemaker and the Polar cycling computer.  
     
Polar CS600X User Manual  
54  
If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic  
reaction due to using the product, check the listed materials in Technical Specifications. To avoid any  
skin reaction to the transmitter, wear it over a shirt, but moisten the shirt well under the electrodes to  
ensure flawless operation.  
The combined impact of moisture and intense abrasion may cause a black color to come off the  
must ensure that it does not come into contact with the transmitter.  
Technical Specifications  
Cycling computer  
The wrist unit is a class 1 Laser  
Product  
Battery life:  
Average 1 year (1h/day, 7 days/week)  
Battery type:  
CR 2354  
Battery sealing ring:  
Operating temperature:  
Materials:  
O-ring 20.0 x 1.0 Material: silicone  
-10  
Thermoplastic polymer  
Watch accuracy:  
Better than ± 0.5 seconds / day at 25  
temperature.  
Accuracy of heart rate monitor:  
± 1% or 1 bpm, whichever larger. Definition applies to stable  
conditions.  
Heart rate measuring range:  
Current speed display range:  
Altitude display range:  
Ascent resolution:  
15-240  
0-127 km/h or 0-75 mph  
-550 m  
5 m / 20 ft  
Cycling computer limit values  
Maximum files:  
Maximum time:  
Maximum laps:  
Total distance:  
Total duration:  
Total calories:  
99  
99 h 59 min 59 s  
99  
999 999 km / 621370 mi  
9999h 59min 59s  
999 999 kcal  
9999  
Total exercise count:  
Total ascent:  
304795 m / 999980 ft  
Transmitter  
Battery life of WearLink W.I.N.D.  
transmitter:  
Average 2 years (3h/day, 7days/week)  
Battery type:  
CR2025  
Battery sealing ring:  
Operating temperature:  
Connector material:  
Strap material:  
O-ring 20.0 x 1.0, material silicone  
-10  
Polyamide  
Polyurethane/ Polyamide/ Polyester/ Elastane/ Nylon  
Polar ProTrainer  
System Requirements:  
PC  
Windows® 2000/XP (32bit), Vista  
IrDA compatible port (an external IrDA device or an internal  
IR port)  
Additionally, for the software your PC must have a Pentium II  
200 MHz processor or faster, SVGA or higher resolution  
monitor, 50 MB hard disk space and a CD-ROM drive.  
Polar WebLink using IrDA Communication  
System Requirements:  
PC  
Windows® 98/98SE/ME/2000/XP  
 
Polar CS600X User Manual  
55  
IrDA compatible port (an external IrDA device or an internal  
IR port)  
The Polar cycling computer displays your performance indicators. It indicates the level of physiological  
strain and intensity during exercise. It also measures speed and distance when cycling with a Polar  
Speed sensor. The Polar G3 GPS sensor is designed to measure speed, distance and location data, as  
well as to provide track information. The Polar Cadence Sensor is designed to measure cadence when  
cycling. The Polar Power Sensor is designed to measure power output when cycling. No other use is  
intended or implied.  
The Polar Cycling Computer should not be used for obtaining environmental measurements that  
require professional or industrial precision. Furthermore, the device should not be used to obtain  
measurements when engaged in airborne or underwater activities  
Water resistance of Polar products is tested according to International Standard ISO 2281. Products  
are divided into three different categories according to water resistance. Check the back of your Polar  
product for the water resistance category and compare it to the chart below. Please note that these  
definitions do not necessarily apply to products of other manufacturers.  
Water resistant characteristics  
Marking on case back  
Water resistant  
Protected against wash splashes, sweat,  
raindrops etc. Not suitable for swimming.  
Water resistant 30 m/50 m  
Water resistant 100 m  
Suitable for bathing and swimming  
Suitable for swimming and snorkeling (without  
air tanks)  
*These characteristics also apply to Polar WearLink W.I.N.D. transmitters marked Water resistant.  
Frequently Asked Questions  
What should I do if...  
...the battery symbol and Battery low is displayed?  
The low battery indicator is usually the first sign of an expired battery. However, in cold conditions the  
low battery indicator may appear. The indicator will disappear as soon as you return to a normal  
temperature. When the symbol appears, the cycling computer sounds and backlight are automatically  
deactivated. For further information on changing the battery, see Care and Maintenance.  
...I do not know where I am in the menu?  
Press and hold STOP until the time of day is displayed.  
...there are no reactions to any buttons?  
Reset the cycling computer by pressing all the side buttons simultaneously for 2 seconds. After the  
reset, press the red button, Start with bike settings is displayed. You can either accept the bike settings  
with OK or change the bike settings. Then Basic Settings is displayed. Set the time and date, all the rest  
of the settings are saved. For more information see Basic Settings and Measuring Wheel Size. If you do  
not want to change the rest of the settings you can skip them by pressing and holding STOP. All the  
exercise data is saved.  
...the cycling computer does not measure the calories?  
Burnt calories are calculated only when you are wearing the transmitter and all the basic settings are  
done correctly. For more information see Basic Settings.  
...another person with a cycling computer or a heart rate monitor is causing interference?  
See Precautions.  
...the heart rate reading becomes erratic, extremely high or shows nil (00)?  
 
Polar CS600X User Manual  
56  
down your speed and check your pulse manually. If you feel it corresponds to the high reading on  
the display, you may be experiencing cardiac arrhythmia. Most cases of arrhythmia are not serious,  
but consult your doctor nevertheless.  
Check WearLink! is displayed and your cycling computer cannot find your heart rate signal?  
your heart rate is detected with the strap, the problem is most probably in the apparel. Please  
contact the apparel retailer / manufacturer.  
measurement does not work, the battery of your transmitter may be empty. For further information,  
New WearLink found. Teach new WearLink? is displayed?  
If you have purchased a new transmitter as an accessory, it will have to be introduced to the cycling  
computer. For further information, see 10. Using a New Transmitter.  
If the transmitter you are using is included in the product set, and the text appears on the display, the  
cycling computer may be detecting the signal of another transmitter. In that case, make sure you are  
wearing your own transmitter, that the electrodes are moistened, and that the transmitter belt has not  
loosened. If the message still appears, the battery of your transmitter is empty. For further information,  
...Check Speed! is displayed?  
For further information, consult Speed Sensor W.I.N.D. user manual.  
Check Power! is displayed?*  
Check that the power sensor function is activated in the cycling computer. If so, the cyclist symbol  
should be displayed on the computer. Make sure your power sensor is positioned correctly. The battery  
of your power sensor may be empty. For further information, see Power Output user manual.  
...Teach new sensor? is displayed?  
If you have purchased a new Polar WearLink W.I.N.D., Polar Cadence Sensor W.I.N.D.* or Polar Power  
Sensor W.I.N.D.* as an accessory, it will have to be introduced to the cycling computer. For further  
information, see 11. Using a New Accessory.  
...the altitude keeps changing even if I am not moving?  
The cycling computer converts measured air pressure into an altitude reading. This is why changes in  
the weather may cause changes in altitude readings.  
Your altimeter may show faulty altitude if it is exposed to external interference like strong wind or air  
conditioning. In this case, try to calibrate the altimeter. If the readings are constantly inaccurate, dirt  
may be blocking the air pressure channels. In this case, send the cycling computer to a Polar Service  
Center.  
...Memory low is displayed?  
Memory low is displayed when there is approximately one hour of memory space left. Once the memory  
has been depleted Memory full is displayed. To free memory space, transfer exercise data to Polar  
Polar CS600X User Manual  
57  
ProTrainer 5 software, and delete from the cycling computer memory.  
*Optional sensor required.  
Limited Polar International Guarantee  
purchased this product in the USA or Canada. This limited Polar international guarantee is issued  
by Polar Electro Oy for consumers who have purchased this product in other countries.  
the product will be free from defects in material or workmanship for two years from the date of  
purchase.  
Please keep the receipt and stamped Polar Customer Service Card, which is your proof of purchase!  
non-compliance with the precautions; improper maintenance, commercial use, cracked or broken  
cases and elastic strap.  
incidental, consequential or special, arising out of, or related to the product. During the guarantee  
period, the product will be repaired or replaced at an authorized Service Center free of charge.  
laws in force, or the consumer  
This product is compliant with Directives 93/42/EEC and 1999/5/EC. The relevant Declaration of  
This crossed out wheeled bin marking shows that Polar products are electronic devices and are in the  
scope of Directive 2002/96/EC of the European Parliament and of the Council on waste electrical and  
electronic equipment (WEEE). These products should thus be disposed of separately in EU countries.  
Polar encourages you to minimize possible effects of waste on the environment and human health also  
outside the European Union by following local waste disposal regulations and, where possible, utilize  
separate collection of electronic devices.  
Copyright © 2008 Polar Electro Oy, FIN-90440 KEMPELE, Finland.  
Polar Electro Oy is a ISO 9001:2000 certified company.  
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  
this user manual or in the package of this product are trademarks of Polar Electro Oy. The names and  
logos marked with a ® symbol in this user manual or in the package of this product are registered  
trademarks of Polar Electro Oy, except Windows which is a registered trademark of Microsoft  
Corporation.  
Polar Disclaimer  
subject to change without prior notice, due to the manufacturer  
program.  
manual or with respect to the products described herein.  
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:  
FI68734, US4625733, DE3439238, GB2149514, HK81289, FI110303, WO96/20640, EP  
0748185, US6104947, FI112028, EP 0984719, US 6361502, FI 111801, US 6418394,  
EP1124483, WO9855023, US6199021, US6356848, FI114202, US 6537227, FI110915, FI  
113614.  
   
Polar CS600X User Manual  
Other patents pending.  
58  
Manufactured by:  
Polar Electro Oy  
Professorintie 5  
FIN-90440 KEMPELE  
Tel +358 8 5202 100  
Fax +358 8 5202 300  
www.polar.fi [http://www.polar.fi]  
17937599.00 ENG A  
Polar CS600X User Manual  
59  
Index  
12h/24h time mode .....................37  
Reset totals file ...........................28  
RR recording ......................... 30, 32  
A.Lap on/off ................................32  
Activity level ...............................34  
Alarm setting ..............................37  
Altitude calibration ......................29  
Analyzing training in software .........21  
Selecting exercise type ................... 9  
Sound .......................................35  
Speed limits ................................ 9  
Speed on/ off ..............................33  
Start exercise recording .................12  
Start measuring heart rate .............12  
Backlight .................................... 7  
Battery low .................................55  
Battery replacement .....................52  
Bike symbol .......................... 12, 14  
Teaching ....................................46  
Timer setting ............................... 9  
Time setting ...............................37  
Time zone ..................................37  
Titles ........................................14  
Totals ........................................28  
Transmitter .................................11  
Cadence: On /Off .........................34  
Calorie expenditure ......................21  
Care instructions ..........................51  
Create exercises ............................ 9  
Customizing display ......................14  
Cycling computer buttons ............... 7  
Units setting ...............................36  
Data transfer ...............................21  
Date settings ...............................37  
Deleting a file .............................29  
VO2max ................................. 35, 40  
Volume ......................................35  
Water resistance ..........................55  
Zoom the display .........................19  
Event countdown .........................36  
Exercise settings ........................9, 9  
Fitness test .................................40  
Fitness test trend .........................43  
Frequently asked questions ............55  
Guarantee ............................ 52, 57  
Heart rate zones ........................... 9  
HRmax ................................. 35, 49  
HRmax-p .....................................41  
HRsit ................................... 35, 50  
Illuminate the display ...................19  
Interval training ............................ 9  
Keylock .....................................35  
Language settings ........................36  
Lap storing .................................18  
Manual limits ............................... 9  
Night mode ................................19  
OwnIndex ...................................40  
OwnOptimizer .............................43  
OwnZone .............................. 20, 49  
Pause an exercise ........................19  
Phases ......................................39  
Polar ProTrainer 5 .................. 21, 38  
Power on/ off ..............................33  
Precautions ................................53  
Predicted maximum heart rate ........41  
Programmed exercise .............. 38, 39  
Recalling training information .........21  
Recording rate settings .................30  
Reminders ..................................36  
Reset the cycling computer ............55  
 

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