Polar Heart Rate Monitor S725X User Manual

Display symbols  
Manufactured by:  
Polar Electro Oy  
Professorintie 5  
Indicates an ongoing heart rate measurement and flashes to the beat of your heart.  
Indicates there has not been heart rate reception for at least 5 seconds.  
- - Indicates there is no heart rate reception. Bring the wrist unit up to your chest  
near the transmitter’s Polar logo.  
FIN-90440 KEMPELE  
The wrist unit starts looking for the heart rate signal again.  
Options mode: indicates that you are setting the running functions  
Time of day/Measuring/Recording mode: indicates that running speed is on.  
File mode: indicates running information.  
Tel. +358-8-520 2100  
Fax +358-8-520 2300  
Options mode: indicates that you are setting the bike functions  
Time of day/Measuring/Recording mode: indicates that bike 1 or 2 is on.  
File mode: indicates cycling information.  
In the Time of day display the alarm is on.  
Measuring mode: beeps if you are exercising outside your target heart rate zone.  
Fitness Test mode: sounds an alarm at the end of the fitness test.  
Indicates the Interval Trainer.  
Indicates continuous interval (Cont).  
Recording mode: indicates the heart rate above the target zone.  
Recording mode: indicates the heart rate below the target zone.  
ENG  
S625X  
USER MANUAL  
The graphic bar consists of five blocks. A flashing block indicates in which level you are  
in the Options settings or File recalling loops. Continuously running bars indicate that  
the exercise is recorded.  
RUNNING COMPUTER  
S725X  
Indicates low battery.  
C Y C L I N G C O M P U T E R  
See the glossary for display text interpretation.  
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The features of this running/cycling computer provide you with the various  
ways to customize your exercise sessions so they meet your personal needs.  
For more information about the different functions, see the "All that you can  
do with your running/cycling computer" section.  
This manual contains user information for both Polar S625X™ and Polar  
S725X™. The information specific for running features is in a blue text. The  
information specific for cycling features is marked with a grey background.  
Please read this manual carefully to familiarize yourself with the Polar running/  
cycling computer. Here is where you can find the information you need to use  
and maintain your equipment. The function Road Map on the front cover is a  
quick guide to the versatile features of the running/cycling computer. The front  
cover also contains the different display symbols. There is a Quick Guide on the  
back cover on how to use the buttons of the wrist unit.  
Please refer to the glossary for special terms and text explanations.  
The alphabetical index will help you quickly find answers to any questions  
that you might encounter while using your Polar running/cycling computer.  
Thank you for choosing Polar!  
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CONTENTS  
Speed settings .................................. 38  
Running settings.............................. 38  
Calibration by running ................ 39  
Calibration manually ................... 40  
Bicycle settings................................. 40  
Wheel size .................................... 41  
Cadence on/off ............................. 42  
Power on/off ................................ 43  
Naming bike 1 or 2 ...................... 44  
Monitor settings .............................. 45  
Activity/button sound on/off ...... 45  
Selecting measuring units ........... 45  
Help on/off ................................... 46  
Watch settings ................................. 47  
Setting alarm ................................ 47  
Setting time of day ...................... 48  
Setting date .................................. 48  
Reminders on/off ......................... 49  
Setting tips ....................................... 50  
Swap time 1 or time 2 ................. 50  
Shortcut to watch settings .......... 50  
Swap measuring units ................. 50  
Swap date, user ID number,  
Pausing the exercise .................... 58  
Swapping the displayed  
exercise information.................... 59  
Starting an exercise set ................... 61  
Exercising with Interval  
Training Set ...................................... 62  
Warm-up phase ............................ 63  
Interval phase............................... 63  
Cool-down phase ......................... 66  
Interrupting an interval  
training exercise .......................... 67  
Exercising with BasicSet .................. 67  
Starting the timers....................... 67  
Starting the recovery  
calculation .................................... 68  
Stopping the exercise...................... 68  
Tips during the exercise .................. 68  
Swapping the exercise type ........ 68  
Swapping the speed setting ....... 69  
Resetting the trip distance ......... 69  
Returning to the manually  
set altitude ................................... 69  
Restarting the interval or  
recovery calculation..................... 69  
Interrupting an interval or  
The information specific for running features is in a blue text.  
The information specific for cycling features is marked with a grey background .  
A. Getting going ....................... 5  
Running/cycling computer parts ...... 5  
Buttons and their functions ............. 6  
Easy start ............................................ 8  
How to prepare the wrist unit ..... 8  
Installing the Polar S1  
B. How to enter settings ....... 19  
User information settings ............... 20  
Exercise settings for Recording  
mode ................................................. 23  
Selecting exercise type .................... 23  
Setting exercise sets .................... 24  
Setting timers ........................... 26  
Setting limits............................. 26  
Setting pace limit ..................... 26  
Turning limits on/off ................ 27  
Setting recovery calculation ... 28  
Setting interval type ................ 29  
Setting number of intervals  
and recoveries .......................... 30  
Setting interval recovery ......... 31  
Naming exercise sets ................... 32  
Setting recording rate .................... 33  
Turning functions on/off ................ 35  
OwnCal calorie counter on/off ... 35  
Test on/off .................................... 36  
Predicted maximum  
foot pod .......................................... 9  
Assembling the S1 foot pod  
battery ............................................ 9  
Attaching the S1 foot pod  
on your shoe ................................ 10  
Installing the Polar Bike  
Mount ........................................... 11  
Installing the Polar Speed  
Sensor............................................ 11  
How to put the transmitter  
on .................................................. 13  
How to start measuring your  
heart rate...................................... 13  
How to stop measuring your  
heart rate...................................... 14  
After exercising ............................ 14  
All that you can do with your  
user name and logo..................... 50  
C. Exercise ............................... 51  
Measuring mode ............................. 51  
Recording mode .............................. 55  
Turning the zone alarm on/off ... 56  
Swapping the heart rate/  
recovery calculation..................... 70  
Interrupting a phase of an  
interval training exercise ............ 70  
Heart touch function ................... 70  
heart rate on/off .......................... 36  
Altitude and thermometer  
on/off ............................................ 36  
AutoLap on/off ............................ 37  
running/cycling computer .............. 15  
pace limits .................................... 57  
Illuminating the display .............. 57  
Storing lap and split time ........... 58  
D. How to recall  
training information ......... 71  
Exercise time ................................ 73  
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A. GETTING GOING  
Recovery information of  
E. Tests..................................... 85  
Polar Fitness Test ............................. 85  
OwnIndex ..................................... 85  
Predicted maximum heart rate ... 87  
Fitness test settings ..................... 88  
Carrying out the test ................... 88  
Update OwnIndex and HRmax-p ... 90  
Fitness classes ............................... 91  
Training Optimizer .......................... 93  
OwnOptimizer ............................. 93  
Baseline tests ................................ 94  
Monitoring OwnOptimizer  
BasicSet exercise .......................... 73  
Exercise distance .......................... 73  
Pace information ......................... 73  
Speed information ....................... 73  
Cadence information................... 73  
Altitude ......................................... 74  
Temperature ................................. 74  
Ascended meters/feet.................. 74  
Power ............................................ 74  
Pedaling index ............................. 74  
Left right pedaling balance ........ 74  
Limits ............................................. 74  
Exercise time within, above and  
below the target zones ............... 75  
Calorie expenditure ..................... 75  
Cumulative calorie count ............ 75  
Cumulative exercise time  
Running/cycling computer  
parts and their functions  
The electrode areas of the strap  
detect your heart rate.  
The connector transmits your  
heart rate signal to the wrist unit.  
The wrist unit displays and records  
your heart rate and running/cycling  
data during exercise. Enter your  
personal settings into the wrist unit  
and analyze the exercise files after  
you’re done.  
values ............................................ 94  
Carrying out the test ................... 94  
How to interpret the results ....... 96  
F. Care and maintenance .... 100  
G. Precautions ....................... 105  
The S625X set contains  
Polar S1™ Foot Pod, which  
transmits the running speed and  
distance measurements to your  
wrist unit.  
count ............................................. 75  
Cumulative running/  
S625X Running Computer  
• All cycling features of  
Polar S725X is included.  
• Compatible with Polar  
cycling sensors (speed,  
distance, cadence and  
Power output).  
H. Frequently asked  
riding time .................................... 75  
Total distance ................................ 76  
Interval Training information ..... 76  
Lap information ........................... 78  
Recorded samples ........................ 80  
Deleting a file .............................. 81  
Deleting all files ........................... 81  
Records file....................................... 82  
Resetting cumulative counts  
questions .......................... 109  
I. Technical specifications... 113  
The S725X set contains  
Polar Bike Mount™, which allows  
you to attach the wrist unit to the  
bike´s handlebar.  
J. Limited Polar International  
Guarantee ......................... 117  
K. Disclaimer ......................... 118  
S725X Cycling Computer  
• All running features of  
Polar S625X is included.  
• Compatible with Polar  
S1 Foot Pod.  
Polar Speed Sensor™, which  
measures speed and distance  
when cycling.  
L. Polar glossary................... 119  
Display texts ................................... 120  
Index ............................................... 124  
Accessories ..................................... 126  
to zero .......................................... 83  
Returning to your previous  
maximum value ............................ 84  
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Buttons and their functions  
Infrared window  
Up  
Moves to the following  
mode. Increases the  
selected value.  
Signal/  
Light  
Signal/ Light  
Turns the beep on or off.  
Turns the backlight on.  
Reset Resets the wrist unit.  
Stop Return - Stops measuring the heart rate.  
Exits the displayed mode and returns to  
the previous mode level.  
Stop  
Down Returns to the previous  
mode. Decreases the  
selected value.  
Returns to the Time of day display  
from any mode by pressing and  
holding the stop button.  
OK  
Accept - Starts measuring the heart rate (start).  
Enters the displayed mode shown on  
the lower level (start). Locks in your  
selection (ok). Records lap information  
(lap). The Help text (start, ok or lap)  
that appears on the display above the  
button indicates its use.  
OK  
Useful tips  
Briefly pressing a button (approximately 1 second) will do different  
things than pressing and holding the button for a longer period of  
time (approximately 2 to 5 seconds). If you press a button for a  
longer period of time, you can use shortcuts.  
The buttons are slightly stiffer than those of an ordinary watch to  
prevent them from being pressed accidentally.  
You can always return to the Time of day display from the Options  
setting or File recalling loops by pressing and holding the stop button.  
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7
Installing the Polar S1 foot pod  
Easy start  
First, make sure that there is a battery in the foot pod. You can check this by  
pressing and holding the red button on the foot pod. If a green light starts  
to flash, you can start attaching the foot pod on your shoe. If there is no  
light, start from the chapter Assembling the S1 foot pod battery.  
How to prepare the wrist unit  
1. Since the display is blank when the wrist unit leaves the factory, you have  
to activate the wrist unit by pressing the OK button twice, after which  
the Time of day display appears. This is a one-off procedure; once you  
have turned on your wrist unit you can not turn it off anymore.  
Assembling the S1 foot pod battery  
The estimated average battery life span of the foot pod is 20 hours of use. If  
you prefer Polar to replace the battery, you can send or take the sensor to a  
Polar Service Center. There the sensor is tested after the battery is replaced.  
However, the S1 foot pod was designed so that you can replace the battery  
yourself. If you do so, follow the instructions below carefully:  
2. You may start measuring your heart rate right away using the default  
settings. However, the following settings are ones that it would be useful  
to change as soon as possible: Time of day (see section Setting the watch)  
and personal user settings (see section User information settings).  
1. Detach the foot pod from its holder by unfastening the flap and lifting  
the foot pod from the rear.  
2. Remove the black top cover from the  
2
foot pod by lifting the cover from the  
3. Your running/cycling computer has various functions that you can use  
according to your personal training needs. For more information, see  
section All that you can do with your running/cycling computer. You can  
either manually enter the settings by pressing the wrist unit buttons or  
you can define your settings with Polar Precision Performance software,  
after which the data should be transferred from your PC to the wrist unit.  
rear. Use the fork to remove the cover  
(see picture 2).  
3. Open the battery cover carefully. Pull out  
3
the battery case. (See picture 3.) Replace  
the old battery (AAA) with a new one.  
4. Insert the battery case back inside the foot pod. Make sure that the  
battery case slides into the grooves of the sensor. Be careful not to touch  
the switch on the foot pod (see the arrow in picture 3).  
5. Check that the sealing rings are in the grooves. Close the battery cover  
and place the black top cover on top of the foot pod. Make sure that it is  
secured.  
4. Wear the wrist unit as you would wear an ordinary watch. If you go  
biking, we recommend attaching the wrist unit to the accessory Polar  
Bike Mount.  
6. Test the foot pod by checking that the green light starts to flash after  
you press and hold the red button on the foot pod. Press and hold the  
red button again to turn the foot pod off.  
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9
If you are using Polar S725X/S625X with  
Polar Power Output Sensor, please see  
the bike mount and sensor installation  
instructions in the Power Output Sensor  
user manual. If you use the Power Sensor,  
you do not need to mount any other  
sensors on your bicycle.  
A
B
or  
7. Do not throw the replaced battery away  
with normal waste; take it to a place  
where batteries are recycled.  
1
Attaching the S1 foot pod on your shoe  
1. Detach the holder from the foot pod by  
unfastening the flap and lifting the foot  
pod from the rear.  
Installing the Polar Bike Mount  
2
2. Loosen your shoelaces and place the  
holder under the laces, above the  
tongue of the shoe. Tighten the laces.  
3. Attach the foot pod to the holder by  
fitting the front part (closer to the red  
button) of the foot pod to the holder  
and pressing from the rear. Fasten the  
flap. Make sure that the foot pod does  
not move and that it is aligned with  
your foot.  
4. Turn the foot pod on after your heart  
rate is displayed on the wrist unit.  
Press and hold the red button on the  
foot pod and the green light starts to  
flash.  
Use cable ties (A) or o-ring (B) to secure the  
bike mount snugly on the rubber pad.  
Installing the Polar Speed Sensor  
The Polar Speed Sensor measures speed and  
distance when cycling.  
1
max 50 cm /  
1´8´´  
1. Check the front side of the front fork to  
find a suitable place for the speed sensor.  
The sensor should be attached less than  
50 cm/ 1’8" from the mounted wrist unit.  
The smaller the distance the better. Clean  
and dry the area underneath the rubber  
pad before you attach it to the front fork.  
2. Place the sensor in the position as in  
illustration 2. Then adjust the sensor  
towards the wheel as much as possible.  
3. Pass the cable ties through the sensor  
holes and loosely adjust the ties. Do not  
tighten fully yet. If the cable ties are too  
short for your bicycle, put two of them  
together to make them longer.  
3
4
60°  
5. After exercising, turn the foot pod off  
by pressing and holding the red button.  
The green light fades.  
2
When the green light on the foot  
pod turns red, you need to replace  
the battery before your next run.  
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4
How to put the transmitter on  
4. There are two spoke magnet options.  
You only need to install one of them.  
Check which of the magnets fits the spoke  
of your bike best. One (A) is installed by  
rotating it around the spoke before putting  
the metal cover on, another (B) by  
1. Moisten the electrode areas of the strap  
under running water and make sure that they  
are well moistened.  
2. Attach the connector to the strap. Position  
the connector's letter L to the word LEFT on  
the strap and snap the fastener.  
3. Adjust the strap length to fit snugly and  
comfortably. Secure the strap around your  
chest, just below the chest muscles, and snap  
the second fastener.  
4. Check that the wet electrode areas are firmly  
against your skin and that the Polar logo of  
the connector is in a central, upright position.  
tightening the screw. The magnet must be  
facing the speed sensor.  
5. Fine-tune the positioning of both the  
magnet and the sensor so that the magnet  
passes the sensor closely but does not  
touch it. The maximum distance between  
the speed sensor and the spoke magnet  
should be 5 mm/ 0.2". Once positioned  
correctly, tighten the cable ties securely  
and cut off any excess cable tie ends.  
B
A
or  
5
How to start measuring your heart rate  
1. Begin with the display that  
shows the time of day.  
2. Keep the wrist unit within  
Your safety is important to us. While riding  
your bike, please keep your eyes on the  
road to prevent possible accidents and  
injury. Check that you can turn the handle  
bar normally and cable wires for brakes or  
gearing do not catch on the sensor. Check  
also that the sensor does not disturb  
1 meter/ 3 feet of your  
transmitter.  
3. Check that you are not near other people  
that have heart rate monitors, high voltage  
power lines, televisions or other sources of  
electromagnetic disturbance. In some cases,  
mobile phones may cause interference when  
starting the heart rate measurement.  
pedaling or the use of brakes or gearing.  
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4. Press the OK button to start measuring your heart rate.  
A heart symbol will start flashing and your heart rate  
(beats per minute) will appear in a maximum of 15  
seconds.  
All that you can do with your running/cycling computer  
Here is a short overview of the modes of the wrist unit and the different  
functions they offer you.  
5. Press OK again. The stopwatch starts running and you  
can start exercising. The exercise data will only be  
stored in a file if you have turned the stopwatch on.  
1. TIME OF DAY  
In this mode you can use your wrist unit as a watch since it can display  
the time, date, weekday, alarm and two different time zones. In addition,  
you can download a personal logo, user number or user name from  
download 7 reminders with alarms.  
How to stop measuring your heart rate  
1. Press the stop button. The stopwatch and other calculations stop.  
The heart rate measuring continues, although exercise data is no longer  
recorded.  
2. MEASURING MODE (SEE SECTION C. EXERCISE)  
In this mode your heart rate is displayed, but exercise information is not  
recorded or stored in the File mode. In Measuring mode you can choose  
the information that is displayed on the wrist unit during exercise.  
2. Press the stop button again. The heart rate measuring stops.  
The wrist unit shows the Time of day display again.  
After exercising  
3. RECORDING MODE (SEE SECTION C. EXERCISE)  
In Recording mode your exercise is recorded and stopwatch and other  
calculations are started. You can use the BasicUse function when you  
just want to exercise without setting target limits, timers or other  
exercise settings. If you use the settings mentioned above, you can  
program up to five exercise sets for different kind of exercises.  
1. To detach the connector from the strap, apply  
pressure with your thumb and forefinger and  
turn your hand as indicated in the picture.  
2. Carefully wash the strap with a mild soap and  
water solution. Rinse it with pure water.  
3. Dry the transmitter carefully with a soft towel.  
4. Store the transmitter in a clean and dry place. Dirt impairs the elasticity  
and functioning of the transmitter. Sweat and moisture can keep the  
electrodes wet and the transmitter activated, which shortens battery life.  
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15  
A. BasicUse is the easiest way to start exercising because you do not  
have to set different target limits or timers. You just start in Measuring  
mode and choose BasicUse and you are ready to go. You can select  
among several different heart rate, running or cycling information  
alternatives for the display of your wrist unit.  
4. FILE (SEE SECTION D. HOW TO RECALL TRAINING INFORMATION)  
In this mode you can recall your training information. Your wrist unit  
saves up to 99 files of exercise information when you use the Recording  
mode (stopwatch on). For more information about the recorded training  
information, see chapter D. How to Recall Training Information.  
B. Freely programmable BasicSet offers you the possibility to set  
three functions to control your exercise session.  
1. Three adjustable target limits (either HR, % of HRmax or Pace limit  
types)  
5. OPTIONS (SEE SECTION B. HOW TO ENTER SETTINGS)  
In the Options mode you set all your personal settings for optimal use of  
your running/cycling computer. It is highly recommended that you enter  
all your personal settings in your wrist unit before you start to use your  
running/cycling computer for the first time. By doing so, you guarantee  
the optimal functioning of your running/cycling computer. You can also  
use the Polar Precision Performance software to set and transfer your  
personal settings from your PC to your wrist unit.  
2. Three adjustable alternating timers.  
3. Time-based or heart rate-based recovery calculation. By using these  
functions, you can easily control your normal exercise session. You  
can program several different kinds of exercise sets. When training,  
choose the one that suits the training you plan to do best.  
6. TESTS (SEE SECTION E. TESTS)  
C. Freely programmable Interval Trainer automatically guides you  
through your interval training session. You can program the following  
exercise phases:  
In this mode you can carry out the Polar Fitness and OwnOptimizer™  
Tests.  
1. warm-up period with target limits and a countdown timer  
2. up to 30 intervals with target limits and an option for a recovery  
calculation after each interval  
3. a cool-down period, using a countdown timer after intervals  
Use of this Interval Training function leaves you free to concentrate  
on your exercise during the interval training. Your wrist unit takes  
care of observing timers and limits, all you have to do is exercise.  
Polar Fitness Test estimates your maximal aerobic power (VO2max) and  
shows the result as a Polar OwnIndex value. This test also provides a  
predicted maximum heart rate value (HRmax-p). The Polar Fitness Test is  
designed to monitor your personal progress. You should do the test  
regularly to see the changes in your cardiovascular fitness. Your wrist  
unit will memorize your last OwnIndex value.  
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B. HOW TO ENTER SETTINGS  
Polar OwnOptimizer helps you to optimize training load during training  
program so that training will develop performance and will not lead to  
long-term under- or overtraining. OwnOptimizer is a modification of  
traditional proven orthostatic overtraining test and is based on heart  
rate and heart rate variability measurements done during an orthostatic  
test. Polar OwnOptimizer test is a perfect tool for all those who want to  
practice sports, avoiding at the same time all eventual problems caused  
by incorrect training methods.  
This section describes how to manually enter  
settings by pressing the wrist unit buttons.  
However, the Polar running/cycling computer  
offers you easier and faster way as well: prepare  
your settings with Polar Precision Performance  
software and transfer them to your wrist unit  
from your PC. See the separate CD-ROM set for  
infrared communication possibilities.  
7. CONNECTION (SEE THE SEPARATE TOOLKIT CD-ROM MANUAL)  
In Connection mode you can download recorded training information  
from your wrist unit’s memory to your PC for more indepth analysis. You  
can also transfer your wrist unit settings from your PC. To perform the  
above-mentioned operations, you need the Polar Precision Performance  
software.  
After preparing your settings you can transfer options lock from the  
Polar Precision Performance software to ensure that your settings will  
not change. You must deactivate the options lock from the "user  
features" of the software.  
With the MobileLink™ application you can transfer data from your wrist  
unit to a compatible Nokia mobile phone and quickly analyse your  
performance in graphical format on the phone's bright colour screen.  
Mobile connectivity allows you to share your experience with your  
friends or coach by SMS, or forward your activity data to the Polar PC  
Software or Web Service for further analysis and longer-term follow-up.  
Time Of  
Options  
File  
Tests  
Connect  
Day  
Monitor  
Set  
Watch  
Set  
Exercise  
Set  
Memory  
Set  
Function  
Set  
Speed  
Set  
User  
Set  
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Weight (kg or lbs)  
User information settings  
5. Scroll up or down to adjust your weight. Press OK.  
Options  
Height (cm or ft/ inch)  
6. Scroll up or down to adjust your height. Press OK.  
User Set  
cm/  
Date of birth (Birthday)  
7. Scroll up or down to adjust your day of birth.  
Press OK.  
Sex  
kg/lbs  
Birthday  
VO2max  
Activity  
HRmax  
feet inch  
Units 2: setting order  
is month - day - year.  
In the User Set loop you can move forward only by pressing OK.  
8. Month appears. Scroll up or down to select  
your month of birth. Press OK.  
The digits run faster if you press and hold the up or down button as you  
adjust the value. Release the button when approaching the desired value.  
9. Year appears. Scroll up or down to adjust the year of birth. Press OK.  
Measuring units depend on your choice in Options/ Monitor Set/ Unit 1 or Unit 2.  
Sex  
10. Scroll up or down to select your gender. Press OK.  
Units 1  
Units 2  
Weight  
kg  
lbs  
Activity level (Activity)  
Height  
cm  
ft/ inch  
11. Scroll up or down to select your activity level for Polar Fitness Test. Press OK.  
Date of birth setting order  
day - month - year  
month - day - year  
The activity level is an assessment of your level of physical activity. Select the  
alternative that best describes the overall amount and intensity of your  
physical activity in the past half-a-year.  
As you set your weight and height, adjustable units 1/2 can be  
changed by pressing and holding the signal/light button.  
Low  
You do not participate regularly in programmed recreational sport  
or heavy physical activity. E.g. you walk only for pleasure or  
occasionally exercise sufficiently to cause heavy breathing or  
perspiration.  
1. In the Time of day display scroll up or down until OPTIONS is displayed.  
2. Press OK to enter the Options mode. EXERCISE SET  
is displayed.  
Middle You participate regularly in recreational sports. E.g. you run 5-10 km/  
3-6 miles per week or spend 1/2-2 hours per week in comparable  
physical activity or, your work requires modest physical activity.  
3. Scroll up or down until USER SET is displayed.  
4. Press OK to start the user information settings.  
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21  
High  
Top  
You participate regularly, at least 3 times a week, in heavy physical  
exercise. E.g. you run 10-20 km/ 6-12 miles per week or spend  
2-3 hours per week in comparable physical activity.  
You participate regularly in heavy physical exercise at least 5 times  
a week. E.g. you exercise to improve performance for competitive  
purposes.  
Exercise settings for Recording mode  
When you start setting your exercise preferences your first choice is to select  
whether you want to set your personal exercise set or to exercise with  
BasicUse option. If you select to start setting the exercise sets, your second  
choice is whether you want to select BasicSet or an Interval  
Training Set.  
Maximum heart rate value (HRmax  
)
Selecting exercise type  
12. Your age-predicted maximum heart rate value is displayed as a default  
setting when you set this value for the first time. If you know your  
exact clinically tested current maximum heart rate value, set the  
value by scrolling up or down.  
BasicUse (E0)  
BasicUse is a simple mode for  
exercising. You do not have to do any can see the same optional values as  
settings before exercising with this in the BasicUse mode. Additionally,  
Exercise set (E1-E5)  
During exercising with this mode you  
13. Press OK.  
Recording mode. While exercising, you the exercise set will guide you  
can see the following optional values: through your exercise according to  
If you do not know this value, update it in the Fitness Test mode after  
having carried out the Polar Fitness Test.  
current heart rate and average  
heart rate of the exercise  
stopwatch  
the settings you have made. You can  
also name the exercise sets e.g. after  
an exercise type.  
Maximal oxygen uptake value (VO2max  
)
14. The wrist unit suggests value 35 for females and value 45 for males as a  
default setting when you set this value for the first time. If you know  
your exact clinically tested current maximal oxygen uptake  
value, set the value by scrolling up or down.  
time of day  
split- and lap times  
You can set following exercise  
guiding functions:  
15. Press OK. USER SET appears.  
Additionally, you can follow calories  
of your exercise session, percentage  
of your maximum heart rate and  
running or cycling information, if  
you have set all the user information  
and turned the functions on.  
3 limits  
(HR, % of HRmax or Pace based)  
3 countdown timers  
interval function  
If you do not know this value, update it in Fitness Test mode after having  
carried out the Polar Fitness Test  
recovery calculation  
To continue your settings, press the stop button or to return to the Time of  
day display, press and hold the stop button.  
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23  
Setting exercise sets  
Preset exercise sets ready for five exercise sets; when you start exercising,  
just select one of the sets.  
1. In the Time of day display  
scroll up or down until  
OPTIONS is displayed.  
2. Press OK to enter the  
Options mode. EXERCISE  
SET is displayed.  
3. Press OK to start the exercise settings. BasicUse E0 or exercise set E1 - E5  
is displayed.  
4. Scroll up or down until the desired exercise type is displayed. Press OK.  
Options  
Exercise Set  
E0  
BasicSet  
Interval Training Set  
E1  
E2  
E3  
E4  
E5  
If you choose interval off, you can set the  
following functions to your exercise:  
If you choose interval on, you can  
set 3 different exercise phases for  
each exercise set in following order:  
Warm-up phase  
timer 1  
timer 2  
timer 3  
limits 1  
On/OFF  
On/OFF  
On/OFF  
On/OFF  
countdown timer 1  
limits 1  
On/OFF  
On/OFF  
If you chose BasicUse (E0): to return to the Time of day display, press and  
hold the stop button and skip the rest of the exercise settings.  
If you chose exercise set (E1-E5) Interval On/OFF is displayed.  
HR, % of HRmax or Pace based limit types  
Interval phase  
limits 2  
limits 3  
summary limits  
recovery calculation  
On/OFF  
On/OFF  
On/OFF  
On/OFF  
interval calculation type: manual,  
time-, heart-rate- or distance-  
based interval  
5. Scroll up or down to turn the interval function on or off. Press OK.  
Timer 1 is displayed.  
number of repeated interval  
phases  
Exercise  
Set 1-5  
You should select the timers on  
sequentially. E.g. you cannot set  
timer 2 on if timer 1 is off.  
limits 2  
recovery calculation  
On/OFF  
On/OFF  
Interval  
On  
Interval OFF  
(BasicSet)  
Cool-down phase  
Your choice of HR, % of HRmax or Pace  
limit type in limits 1 determines the  
way they will be displayed in all other  
limits. Only one limit type can be  
selected in an exercise set.  
countdown timer 3  
limits 3  
On/OFF  
On/OFF  
Timer  
1
Timer  
2
Timer  
3
Limits  
1
Limits  
2
Limits Summary  
Recovery  
Timer/Hr  
3
Limits  
summary limits  
On/OFF  
HR/% of HRmax/Pace  
If you set the countdown timers of  
the phase off, you have to manually  
stop the phase.  
Timer  
1
Limits  
Repeat  
Interval  
Limits  
2
Timer  
3
Limits Summary  
Limits  
Interval  
Recovery  
Summary limits are not shown or  
1
3
alarmed during an exercise. The time  
spent within/above/below the summary  
limits can be seen from the exercise file.  
Timer/Hr/Dist./Manual  
Timer/Hr/Dist.  
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25  
Setting timers  
9. Scroll up or down to adjust minutes. Press OK.  
10. Scroll up or down to adjust seconds. Press OK.  
11. Scroll up or down to adjust the tolerance value for the pace limit in  
seconds. Press OK.  
If you start from the Time of day display, repeat steps 1-5.  
6. Scroll up or down until desired timer is displayed. Press OK to start  
setting the timer.  
7. Scroll up or down to turn the timer on or off. Press OK.  
Timer OFF: skip steps 8-9.  
8. Scroll up or down to adjust minutes. Press OK.  
9. Scroll up or down to adjust seconds. Press OK.  
Tolerance value is the time your pace is allowed to differ from the  
preset pace limit.  
Heart  
rate  
Setting heart rate limits  
If you start from the Time of day display, repeat steps 1-5.  
6. Scroll up or down until desired limits are displayed.  
7. Press OK to start setting the limits.  
8. Only when setting limits 1, scroll up or down to choose HR or % of HRmax  
based limits. Press OK to select.  
160  
140  
120  
100  
80  
Summary  
limits  
9. Lim High appears. Scroll up or down to adjust your upper limit. Press OK.  
10. Lim Low appears. Scroll up or down to adjust your lower limit. Press OK.  
60  
limits 1  
limits 2  
limits 3  
Only one limit type (HR, % of HRmax or Pace) can be selected in an  
exercise set. The limit type selected in limits 1 determines the limit type  
in all limits in an exercise set.  
40  
0
10  
20  
30  
40  
50 Time  
Time within, above and below limits 1, 2 and 3 is recorded only when  
those particular limits are activated.  
Time within, above and below summary limits is recorded during the  
entire exercise, regardless of which limits are in use.  
Setting pace limit  
Pace is the speed at which you run. It is measured in minutes per kilometer  
or mile. Pace limits can only be used when running.  
If you start from the Time of day display, repeat steps 1-5.  
6. Scroll up or down until desired limits are displayed.  
7. Press OK to start setting the limits.  
Turning limits on/off  
If you start from the Time of day display, repeat steps 1-5 (page 25).  
6. Scroll up or down until Limits is displayed.  
7. Press and hold the signal/light button to turn limits on or off.  
Release.  
8. Only when setting limits 1, scroll up or down to choose PACE based limits.  
Press OK to select.  
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27  
Setting recovery calculation  
Setting interval type  
You can select 2 optional types of recoveries in a BasicSet:  
You can select four optional types of intervals:  
A. Time-based recovery  
Ends your recovery as you reach the preset  
time.  
A. Time-based interval  
Ends your interval when you have used  
B. Heart-rate-based recovery Ends your recovery as you reach the preset  
heart rate.  
the preset time.  
Ends your interval as you reach the  
preset heart rate.  
B. Heart-rate-based interval  
If you start from the Time of day display, repeat steps 1-5 (page 25).  
6. Scroll up or down until Recovery TIMER/ Hr is displayed.  
7. Press OK to start setting recovery calculation on or off.  
On/OFF is flashing.  
When selecting heart-rate-based interval,  
recovery calculation must be set on.  
Ends your interval as you reach the  
selected distance.  
C. Distance-based interval  
8. Scroll up or down to turn the recovery calculation on or off. Press OK.  
OFF: skip steps 9-11.  
D. Manual interval  
End the interval training session  
by pressing and holding OK.  
On: TIMER/ Hr is flashing.  
9. Scroll up or down to select recovery timer or heart rate.  
Press OK.  
If you start from the Time of day display, repeat steps 1-5 (page 25).  
6. Scroll up or down until Interval TIMER/ Hr/ DIST/ MANUAL is  
displayed. Press OK to start setting the interval type.  
A. RecoTime is displayed.  
TIMER/ Hr/ DIST/ MANUAL is flashing.  
10. Scroll up or down to adjust minutes. Press OK.  
11. Scroll up or down to adjust seconds. Press OK. Recovery TIMER appears.  
Or  
7. Scroll up or down to select the interval type that will be used to end the  
interval. Press OK. If you chose manual interval skip steps 8-9.  
B. RecoHr is displayed.  
10. Scroll up or down to adjust the value. Press OK. Recovery Hr appears.  
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29  
A. Time-based interval  
Setting interval recovery calculation  
8. Scroll up or down to adjust minutes. Press OK.  
You can select 3 optional types of recoveries:  
9. Scroll up or down to adjust seconds. Press OK. Interval TIMER appears.  
Or  
A. Time-based recovery  
Ends your recovery as you reach the preset time.  
B. Heart-rate-based interval  
B. Heart-rate-based recovery Ends your recovery as you reach the preset  
8. Scroll up or down to adjust the heart rate that will end your interval.  
Press OK. Interval Hr appears.  
heart rate.  
C. Distance-based recovery Ends your recovery as you reach the selected  
Or  
distance.  
C. Distance-based interval  
8. Scroll up or down to adjust kilometers.  
If you start from the Time of day display, repeat steps 1-5 (page 25).  
6. Scroll up or down until Recovery TIMER/ Hr/ DIST is displayed.  
7. Press OK to start setting recovery calculation on or off.  
On/OFF is flashing.  
Units 2: Adjustable units  
are miles and feet.  
Press OK.  
9. Scroll up or down to adjust hundreds of  
meters. Press OK. Interval DIST appears.  
8. Scroll up or down to turn the recovery calculation on or off. Press OK.  
OFF: skip steps 9-11.  
On: TIMER/ Hr/ DIST is flashing.  
9. Scroll up or down to select recovery timer, heart rate or distance.  
Press OK.  
Setting the number of intervals and recoveries (Repeat)  
If you start from the Time of day display, repeat steps 1-5 (page 25).  
You can set up to 30 intervals and recoveries (if set on) for an interval phase.  
6. Scroll up or down until Repeat is displayed.  
7. Press OK to start setting the number.  
8. Scroll up or down to adjust the number. Press OK.  
Or  
A. RecoTime is displayed.  
10. Scroll up or down to adjust minutes. Press OK.  
If you do not know in advance the number of intervals and recoveries,  
select continuous interval. The intervals will succeed until you manually  
stop the exercise or until 30 intervals have been made.  
11. Scroll up or down to adjust seconds. Press OK. Recovery TIMER appears.  
Or  
B. RecoHr is displayed.  
8. Scroll down until Cont  
appears. Press OK.  
10. Scroll up or down to adjust the value. Press OK. Recovery Hr appears.  
Or  
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31  
C. Rec. Dist is displayed.  
10. Scroll up or down to adjust kilometers.  
Press OK.  
11. Scroll up or down to adjust hundreds  
of meters. Press OK. Recovery DIST appears.  
Setting recording rate  
Units 2: Adjustable units  
are miles and feet.  
1. In the Time of day display scroll  
up or down until OPTIONS  
is displayed.  
Options  
Memory Set  
2. Press OK to enter the Options mode.  
EXERCISE SET is displayed.  
To continue your settings, press the stop button or to return to the Time of  
day display, press and hold the stop button.  
Rec. Rate 5 Sec/ 15 Sec/ 60 Sec  
3. Scroll up or down until MEMORY SET  
is displayed.  
4. Press OK to start the memory settings.  
Rec. Rate is displayed.  
Naming exercise sets  
You can name the exercises with seven letters, numbers or punctual marks.  
The available digits are: 0-9, space, A-Z, a-z, - % / ( ) * + : ?.  
1. In the Time of day display scroll up or down until OPTIONS is displayed.  
2. Press OK to enter the Options mode. EXERCISE SET is displayed.  
3. Press OK. E0-E5 is displayed.  
4. Scroll up or down until desired exercise set (E1-E5) is displayed.  
5. Press and hold signal/light button. Adjustable letter is flashing.  
6. Scroll up or down to select the desired mark. Press OK.  
7. Repeat previous step until you have chosen all 7 letters.  
5. Scroll up or down to select the desired  
recording rate. As you change the  
recording rate you can see the memory  
there is left in the lower row.  
Press OK.  
The recording time of the wrist unit depends on the selected recording rate  
(5 s, 15 s, or 60 s). When the memory is full, you can continue exercising but  
the exercise is no longer recorded.  
To continue your settings, press the stop button or to return to the Time of  
day display, press and hold the stop button.  
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The following table shows the maximum exercise times for each  
recording rate.  
Turning functions on/off  
Options  
Altitude Speed Cadence Power Rec. Rate 5s Rec. Rate 15s Rec. Rate 60s  
Function Set  
On  
On  
On  
On  
On  
On  
On  
On  
On  
OFF  
On  
4 h 55 min  
8 h 51 min  
5 h 32 min  
14 h 45 min  
26 h 34 min  
16 h 36 min  
59 h 2 min  
99 h 59 min  
66 h 25 min  
99 h 59 min  
OwnCal  
On/OFF  
Tests  
On/OFF  
HRmax-p  
On/OFF  
Altitude  
On/OFF  
AutoLap  
On/OFF  
OFF  
On  
On  
On  
OFF  
OFF  
OFF  
OFF  
11 h 4 min  
33 h 13 min  
44 h 17 min  
1. In the Time of day display scroll up or down until OPTIONS  
is displayed.  
2. Press OK to enter the Options mode. EXERCISE SET is  
displayed.  
3. Scroll up or down until FUNCTION SET is displayed.  
4. Press OK to start the function settings. OwnCal is displayed.  
OFF  
14 h 45 min  
99 h 59 min  
in one file  
and total 170 h  
OFF  
OFF  
On  
On  
On  
On  
On  
5 h 32 min  
11 h 4 min  
16 h 36 min  
33 h 13 min  
66 h 26 min  
99 h 59 min  
75 h 55 min  
OFF  
OFF  
OFF  
On  
On  
OFF  
OFF  
On  
6 h 19 min  
18 h 58 min  
44 h 17 min  
OFF  
14 h 45 min  
99 h 59 min  
in one file  
and total 170 h  
99 h 59 min  
in one file  
To set the following functions on you have to set your user information.  
If kg/lbs are displayed as you start setting the function on, the wrist unit  
points out that you have not set your all user information.  
OFF  
OFF  
OFF  
OFF  
44 h 18 min  
99 h 59 min  
and total 510 h  
The use of exercise sets and lap recording reduces the maximum exercise  
times.  
OwnCal calorie counter on/off  
If you start from the Time of day display, repeat steps 1-4.  
5. Press OK to start setting the OwnCal function. On/OFF starts to flash.  
6. Scroll up or down to set the OwnCal on or off. Press OK.  
To continue your settings, press the stop button or to return to the Time of  
day display, press and hold the stop button.  
For getting the most accurate OwnCal results, update the VO 2max setting  
and the HRmax setting with clinically measured values (if available). If you do  
not know your clinically measured values perform Polar Fitness Test and  
update the OwnIndex and HRmax-p settings in Fitness Test mode.  
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35  
Tests on/off  
It is recommended that you calibrate the altitude whenever a reliable  
reference is available. For most accurate altitude readings, calibrate the  
altimeter every time before an exercise.  
If you start from the Time of day display, repeat steps 1-4.  
5. Scroll up or down until Tests is displayed.  
6. Press OK to start setting the tests. On/OFF starts to flash.  
7. Scroll up or down to set the tests on or off. Press OK.  
To use the thermometer the altitude must be turned on. Because your  
body temperature affects the actual temperature reading, the best way  
to obtain accurate temperature is to take your wrist unit off for at least  
10 minutes.  
Predicted maximum heart rate on/off (HRmax-p)  
If you start from the Time of day display, repeat steps 1-4.  
5. Scroll up or down until HRmax-p is displayed.  
6. Press OK to start setting the HRmax-p. On/OFF starts to flash.  
7. Scroll up or down to set the HRmax-p on or off. Press OK.  
To continue setting your settings, press the stop button or to return to the  
Time of day display, press and hold the stop button.  
AutoLap on/off  
HRmax-p can be turned on only if Polar Fitness Test is on.  
When you use the AutoLap function, the running/cycling computer  
automatically records lap times continuously after each time you have run or  
cycled the preset distance. For example if you set the AutoLap distance at  
400 meters, the first lap will be recorded at 400 meters, the second lap at  
800 meters and so on.  
Altitude and thermometer on/off  
If you start from the Time of day display, repeat steps 1-4  
5. Scroll up or down until Altitude is displayed.  
6. Press OK to start setting the altitude measurement and thermometer.  
On/OFF starts to flash.  
7. Scroll up or down to set the altitude on or off. Press OK.  
If you turned Altitude off, skip the rest of the altitude settings.  
8. If you turned Altitude on, “Wait...” appears for a few seconds.  
9. Altitude and a flashing number appear. Start adjusting the starting  
point altitude. Adjustable units of 1/ 2 can be changed by pressing and  
holding the signal/light button.  
If you start from the time of the day display, repeat steps 1-4.  
5. Scroll up or down until AUTOLAP is displayed.  
6. Press OK to start setting the AutoLap. On/Off starts to flash.  
7. Scroll up or down to set the AutoLap on or off. Press OK.  
OFF: skip the rest of AutoLap settings.  
8. Set A. Lap Distance is displayed. Scroll up or down to set the AutoLap  
distance. Press OK to select the lap distance.  
Scroll up or down until the desired altitude is displayed. Press OK.  
AutoLap can be turned on only if the speed function is activated in  
speed settings.  
If dirt is blocking the air pressure channels, send the wrist unit to a Polar  
Service Center. Do not insert any objects into the openings.  
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You can calibrate the S1 foot pod by running a preset distance; for  
example, three laps on a 400-meter track, at a steady pace or by manually  
adjusting the calibration factor.  
Speed settings  
Options  
Calibration by running  
If you start from the Time of Day display,  
repeat steps 1-5.  
6. CALIBRATE? SPEED is displayed. Press OK.  
7. CALIBRATION RUN is displayed. Press OK.  
8. Hundreds of meters start to flash, scroll up  
Minimum recommended  
calibration distance is  
1200 meters (0,75 miles)  
/ 3 laps on a standard  
track.  
Speed Set  
Speed OFF  
Run On  
Foot pod calibration  
Bike 1/2  
Wheel  
Cadence  
On/OFF  
Power  
On/OFF  
1. In the Time of day display scroll up or down until OPTIONS is displayed.  
2. Press OK to enter the Options mode. EXERCISE SET is displayed.  
3. Scroll up or down until SPEED SET is displayed.  
or down to adjust the hundreds of meters. Press OK.  
Meters start to flash, scroll up or down to adjust the meters. Press OK.  
9. CALIBRATION START is displayed. Turn the speed sensor on by pressing  
and holding the red button on the sensor until the blinking green light  
activates and press OK on the wrist unit to start calibration. Start the  
run by making the first step with the sensor foot onto the starting line  
and run the preset distance at a steady pace. While running, the wrist  
unit shows the uncalibrated distance you have run.  
4. Press OK to start the Speed settings.  
5. Choose to start setting Running speed, Bike 1 or 2, or  
turn the speed features off. Scroll up or down until desired  
option is displayed. Press OK. If you selected speed features off skip the  
rest of the speed settings.  
10. Stop exactly on the stop line of the preset distance. Stand still with your  
arms down and wait until the distance measurement stops accumulating  
on the wrist unit. Press OK.  
Running settings  
11. Press OK to save the calibration. CALIBRATION DONE is displayed.  
Calibrating the Polar S1 foot pod  
It is recommended that you calibrate the foot pod when; you use it for the  
first time, there are significant changes in your running style or the position  
of the foot pod on the shoe is dramatically changed.  
You can cancel the calibration by pressing the stop button on the wrist unit.  
If you ran less than the preset distance, CALIBRATION FAILED is displayed.  
Note that if you want calibration settings for walking, it is recommended  
that you calibrate the foot pod by walking.  
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39  
Calibration manually  
Adjusting the wheel size (Wheel)  
If you start from the Time of day display, repeat steps 1-5.  
6. Start with the display showing Wheel.  
7. Press OK to start setting the wheel size.  
8. Scroll up or down to adjust the wheel size. Press OK.  
You have the following alternatives to find out  
the wheel size of your bike:  
Adjust the SET factor to the value 1000 before manual calibration.  
The calibration factor is calculated as a ratio of the actual distance to the  
uncalibrated distance. For example if you ran 1200 meters and the wrist  
unit shows a distance of 1180 meters, the calibration factor should be  
adjusted to 1200/1180 x 1000 = 1017.  
If you start from the Time of Day display, repeat steps 1-5.  
6. CALIBRATE? SPEED is displayed. Press OK.  
7. Scroll up or down until Calibration Manual is displayed.  
8. Press OK to start adjusting the calibration factor.  
METHOD 1.  
Look at the wheel of your bike and find the wheel diameter printed on it.  
On the chart below, find your wheel diameter in inches or in ERTRO  
reading and match it to the wheel size in millimeters on the right.  
9. SET FACTOR is displayed. Scroll up or down to adjust the factor. Press OK.  
ERTRO  
30-559  
35-559  
44-559  
47-559  
Wheel size diameter (inches) Wheel size setting (mm)  
26x1.25  
1953  
1985  
2030  
2050  
1970  
1952  
2086  
2096  
2105  
2130  
2237  
26x1.5  
Bicycle settings  
26x1.75  
You can set two bike preferences for the wrist unit. Make the settings  
ready for both bikes; when you start exercising, just select bike 1 or 2.  
As you take the bike settings 1 or 2 in use speed and distance measuring  
functions are always on. Select the bike features off when exercising  
without a bicycle. Wheel size settings are a prerequisite for cycling  
information.  
26x1.95  
26x1 1/8 Tubular  
650-20C  
622-20  
622-23  
622-25  
700x20C  
700x23C  
700x25C  
700C Tubular  
28 (700 B)  
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41  
METHOD 2.  
Power* on/off  
Mark the tread of the front tire with a line and roll the tire  
perpendicular to the ground. You can also use the valve as  
a mark. Mark a line on the ground. Move your bike on a  
flat surface straight ahead for one complete wheel rotation.  
Check that the tire is perpendicular to the ground. Draw  
another line on the ground exactly where the mark on the  
front tire touches the ground.  
If you start from the Time of day display, repeat steps 1-5 (page 38).  
6. Scroll up or down until Power is displayed.  
7. Press OK to start setting the Power Output. On/OFF starts to flash.  
8. Scroll up or down to set Power Output on or off. Press OK.  
OFF: Skip the rest of the Power Output settings.  
9. C. weight is displayed. Scroll up or down to adjust the chain weight. Press OK.  
10. C. length is displayed. Scroll up or down to adjust the chain length.  
Press OK.  
mm  
mm  
Measure the distance between the two lines on the ground.  
Substract 4 mm to account for your weight on the bike to  
get your wheel circumference.  
11. S. length is displayed. Scroll up or down to adjust the span length.  
Press OK.  
- 4 mm  
This is the value you must set on the meter.  
If you are using the wireless Polar Speed Sensor, set the Power off.  
The wheel size is always indicated in millimeters as this is more accurate.  
Resetting the monitor enters the default values.  
You can find more information about the Polar Cadence and Polar Power  
Output Sensor on page 126 of this manual.  
Cadence* on/off  
If you start from the Time of day display, repeat steps 1-5.  
6. Scroll up or down until Cadence is displayed.  
7. Press OK to start setting the Cadence. On/OFF starts to flash.  
8. Scroll up or down to set the Cadence on or off. Press OK.  
*Optional Polar Cadence Sensor or Polar Power Output Sensor required.  
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Naming bike 1 and bike 2  
Monitor settings  
You can name the bikes with four letters, numbers or marks.  
The number in the right corner indicates, which bike settings are in use.  
(-- =Speed OFF, b1=Bike 1, b2=Bike 2)  
1. In the Time of day display scroll up or down until OPTIONS is displayed.  
2. Press OK to enter the Options mode. EXERCISE SET is displayed.  
3. Scroll up or down until SPEED SET is displayed. Press OK.  
4. Scroll up or down until Bike 1 or 2 is displayed.  
1. In the Time of day display  
scroll up or down until  
OPTIONS is displayed.  
2. Press OK to enter the  
Options mode. EXERCISE  
SET is displayed.  
Options  
Monitor Set  
Sound On/OFF  
Units 1/2  
Help On/OFF  
5. Press and hold signal/light button. Adjustable letter is flashing.  
6. Scroll up or down to select the desired mark. Press OK.  
7. Repeat previous step until you have chosen all four letters.  
3. Scroll up or down until MONITOR SET is displayed.  
4. Press OK to start the monitor settings. Sound is displayed.  
Turning activity/button sound on/off  
To continue your settings, press the stop button or to return to the Time of  
day display, press and hold the stop button.  
If you start from the Time of day display, repeat steps 1-4.  
5. Press OK to start setting the sound. On/OFF starts to flash.  
6. Scroll up or down to set sound On or Off. Press OK.  
Activity/button sound consists of the button sound and in the Measuring  
and Recording modes the following activity sounds: start, stop and lap  
recording, phase start, interval phase end and recovery calculation end  
sounds. It does not consist of target zone alarms, watch alarm or fitness  
test alarm.  
Selecting measuring units  
If you start from the Time of day display, repeat steps 1-4.  
5. Scroll up or down until Units is displayed.  
6. Press OK to start setting the units. 1 or 2 starts to flash.  
7. Scroll up or down the unit which best suits you. Press OK.  
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The units settings affect the following features:  
Units 1:  
Watch settings  
Units 2:  
lbs, feet  
month-day-year  
mph  
1. In the Time of day  
display scroll up or  
down until OPTIONS  
is displayed.  
2. Press OK to enter  
the Options mode.  
EXERCISE SET is displayed.  
3. Scroll up or down until WATCH SET is displayed.  
4. Press OK to start the watch settings. ALARM is displayed.  
User information  
Date of birth  
Speed  
kg, cm  
day-month-year  
km/h  
Options  
Watch Set  
Alarm  
Distance  
km, hundreds of meters miles, feet  
Time 1/2  
Date  
Remind On/OFF  
Pace  
Altitude  
Meters ascended  
Temperature  
Wheel size  
minutes/km  
meters  
meters  
°C  
minutes/mile  
feet  
feet  
°F  
mm  
mm (Note!)  
Power Chain weight  
Chain length  
Span length  
g
mm  
mm  
g
mm  
mm  
Setting alarm  
If you start from the Time of day display, repeat steps 1-4.  
5. Press OK to start alarm settings.  
On/OFF starts to flash.  
6. Scroll up or down to set alarm on or off. Press OK.  
24h: skip step 7.  
OFF: Skip  
steps 7-9.  
Turning Help on/off  
If you start from the Time of day display, repeat steps 1-4.  
5. Scroll up or down until Help is displayed.  
6. Press OK to start setting the Help function. On/OFF starts to flash.  
7. Scroll up or down to set the Help on or off. Press OK.  
7. 12h: AM/PM starts to flash. Scroll up or down to select AM or PM.  
Press OK.  
8. The hours start to flash. Scroll up or down to adjust the hours. Press OK.  
9. The minutes start to flash. Scroll up or down to adjust the minutes.  
Press OK.  
If you turn Help on, the flashing arrows guide you to use the correct  
buttons in the Options and File modes. During the exercise, when you are  
changing the middle row information, you can see the name of the  
function for few seconds. The names are also shown as you recall  
information on lap and exercise samples in the File mode.  
When the alarm comes on, it will sound for one minute or you can turn it  
off by pressing any of the five buttons.  
To continue your settings, press the stop button or to return to the Time of  
day display, press and hold the stop button.  
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Setting time of day  
Turning reminders on/off  
If you start from the Time of day display, repeat steps 1-4.  
5. Scroll up or down until TIME1/ TIME2 is displayed.  
6. Press OK to start setting the time of day.  
If you start from the Time of day display, repeat steps 1-4.  
5. Scroll up or down until REMIND is displayed.  
6. Press OK to start setting the reminders.  
7. Time is flashing. Scroll up or down to select time 1 or time 2. Press OK.  
8. 12h/ 24h starts to flash. Scroll up or down to select 12h or 24h  
time mode. Press OK. 24h: skip step 9.  
7. Scroll up or down until desired reminder is displayed. The number of the  
reminder is displayed in the corner of the display.  
8. Press OK. On/OFF starts to flash.  
9. AM/PM starts to flash. Scroll up or down to select AM or PM. Press OK.  
10. The hours start to flash. Scroll up or down to adjust the hours. Press OK.  
11. The minutes start to flash. Scroll up or down to adjust the minutes.  
Press OK.  
9. Scroll up or down to set the reminder on or off. Press OK.  
You can download 7 reminders, each including time and name, to your  
wrist unit from Polar Precision Performance software.  
Setting date  
The reminder sounds an alarm only when time of day is displayed. When  
the reminder alarm comes on, it will sound for 15 seconds or you can turn it  
off by pressing any of the buttons except the signal/light button. Erase the  
reminder text by pressing any of buttons except the signal/light button.  
If you start from the Time of day display, repeat steps 1-4.  
5. Scroll up or down until DATE is displayed.  
6. Press OK to start adjusting the date.  
12h time mode:  
7. Day appears. Scroll up or down to select the  
month - day - year  
desired value. Press OK.  
To continue your settings, press the stop button or to return to the Time of  
day display, press and hold the stop button.  
8. Month appears. Scroll up or down to select the  
desired value. Press OK.  
9. Year digits start to flash. Scroll up or down to select the year. Press OK.  
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C. EXERCISE  
Setting tips  
You can use two modes in your exercise:  
Measuring or Recording mode. In the Measuring  
mode you can see your heart rate but your  
exercise is not recorded. In the Recording mode  
your exercise is recorded and stopwatch and  
other calculations are started.  
Time of Day  
Swap time 1 or time 2  
In the Time of day display press and hold the down button. Time 1 or  
Time 2 is displayed in the uppermost row for a couple of seconds. Displayed  
time will now be used in all watch and alarm functions. If you chose time 2,  
“2” is displayed in the Time of day display.  
Measuring  
Mode  
Recording  
Mode  
Shortcut to watch settings  
Press and hold the signal/light button for a couple of seconds to enter to  
watch setting loop. Scroll up or down button until the desired watch  
function is displayed. Set the function as in the “Watch settings” section.  
Measuring mode  
1. Wear the transmitter and the wrist unit as described in “Easy start”  
section.  
2. To make sure that the code search will be successful:  
Swap measuring units  
as you set your user information on weight and height.  
as you set an Interval Training Set on distance-based interval or recovery.  
as you set the altitude reference point.  
Keep the wrist unit within 1 meter/ 3 feet of your transmitter.  
Check that you are not near other people that have heart rate monitors,  
high voltage power lines, televisions or other sources of electromagnetic  
disturbance. In some cases, mobile phones may cause interference when  
starting the heart rate measurement.  
Press and hold the signal/light button until the units are swapped. Release  
the button.  
Swap date, user ID number, user name and logo  
3. Start from the Time of day display by pressing the OK to start measuring  
your heart rate. A heart symbol will start flashing and your heart rate in  
beats per minute will appear in max. 15 seconds. The wrist unit returns  
automatically to the Time of day display within 5 minutes if there is no  
heart rate reception.  
You are able to set a user ID number, user name and logo by Polar Precision  
Performance software. These settings are shown on the upper row of the  
Time of day display. You can swap between the user ID, user name, logo  
and date by pressing and holding the up button.  
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The following displays start to alternate, if you have no speed or altitude  
settings in use, as you enter the Measuring mode:  
The following displays start to alternate, if you have running speed and  
altitude settings on, as you enter the Measuring mode.  
Exercise name Memory left  
Speed type  
Altitude  
Exercise name Memory left Speed OFF Altitude OFF  
Time of day  
Time of day  
Current  
heart rate  
Current  
heart rate  
BasicUse (E0)/  
Exercise set in use  
(E1-E5)  
Recording rate  
No speed settings in use  
BasicUse (E0)/  
Exercise set in use  
(E1-E5)  
Recording rate  
Running speed  
in use  
If you are running or cycling, turn the speed settings on by pressing and  
holding the down button. Repeat until the right speed setting is displayed  
If you are not running, turn the speed settings off by pressing and holding  
the down button. Repeat until -- appears. This will give you more memory  
capacity.  
in the right-hand corner of the display.  
-- = speed settings off  
ru = running speed  
b1 = bike 1  
If you want to record running information, turn the foot pod on  
after your heart rate is displayed on the wrist unit. Press OK to start  
b2 = bike 2  
recording your exercise.  
Or  
Make sure that you have the right speed settings turned on before  
starting the recording.  
If you want to record running information without heart rate  
measurement: after the heart rate reading 00 appears turn the foot  
pod on.  
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The following displays start to alternate, if you have bike 1 or 2 and  
altitude settings on, as you enter the Measuring mode.  
Recording mode  
Before starting recording, check that you have enough memory left.  
This information is displayed in the upper row, in the Measuring mode.  
Exercise name Memory left Bike name  
and bike functions  
Altitude  
If you are starting from the Time of day display, press and hold OK.  
Time of day  
Exercise information will be stored in an exercise file only when the  
stopwatch is running. The ongoing recording is indicated with a graphic  
bar that runs continuously on the display.  
Current  
heart rate  
If your preset exercise requires speed settings, Set Speed is displayed  
for a few seconds. In order to start the exercise set you need to select  
running speed, bike 1 or bike 2 by pressing and holding the down button  
until the desired speed setting is displayed.  
The choice is displayed in the lower right corner:  
-- = speed off  
BasicUse (E0)/  
Exercise set in use  
(E1-E5)  
bike in use  
C cadence  
Recording rate  
S
speed  
power  
P
Underline indicates that  
function is set on.  
ru = running speed  
If you are not cycling, turn the cycling settings off by pressing and holding  
the down button. Repeat until -- appears. This will give you more memory  
capacity.  
b1 = bike 1  
b2 = bike 2  
If there is - - / 00 reading on the display, there is no heart rate reception.  
Bring the wrist unit up to your chest near the transmitter’s Polar logo. The  
wrist unit starts looking for the heart rate signal again.  
If you want to record cycling information, keep the bike still until  
your heart rate appears on the display. Press OK to start recording  
your exercise.  
In the beginning of your exercise, when it has lasted less than  
60 minutes, the exercise time is displayed in minutes and seconds.  
When you have exercised more than 60 minutes, the exercise time is  
displayed in hours and minutes.  
Or  
If you want to record cycling information without heart rate measurement:  
after the heart rate reading 00 appears press OK and start cycling.  
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If there is no or irregular running speed readings on the display,  
Swapping the heart rate/pace limits  
check the following:  
Press and hold the up button. Repeat until the desired limits are displayed.  
In the Interval Training mode the limits are automatically swapped when  
the phase changes to the preset limits.  
Keep distance to other runners with foot pods.  
If you keep the wrist unit in front of you for longer than 15 seconds  
the speed and distance measurements stop. You need to reactivate the  
measurements by moving your hand.  
You have three optional Recording modes depending on the  
selected exercise:  
Turning the zone alarm on/off  
BasicUse  
Interval Training Set (Int On)  
BasicSet (Int OFF)  
Note that you can not use the alarm when Bicycle functions  
Note that trip distance is reset by pressing and holding signal/light  
button. Therefore Trip should not be displayed in the upper row when  
turning zone alarm on/off.  
are on.  
The following functions can be used during all three optional Recording  
modes.  
Illuminating the display (Night Mode)  
Press the signal/light button in the Measuring or Recording mode. After  
you have illuminated the display once, the display automatically illuminates:  
Press and hold the signal/light button.  
When appears on the display the zone alarm is on. You will hear a beeping  
sound if you are outside the limit.  
If you do not want to use the zone alarm the flashing heart rate/pace  
reading indicates if you are outside the limit. This function can be used if  
you have set limits on for Interval Training Set or BasicSet.  
at the end of an interval or recovery calculation  
if you start or stop the exercise session  
if you store lap information  
if you bring the wrist unit near the Polar transmitter (Heart touch)  
This function is automatically turned off when you return to the Time of  
the day display. If you want to illuminate the display in the Time of the day  
mode, press the signal/light button.  
In addition to the alarm you can see:  
if you are exercising above heart rate/pace zone.  
if you are exercising below heart rate/pace zone.  
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Storing lap and split time  
Press OK to store lap and split time.  
Swapping the displayed exercise information  
You can swap the display information by pressing the down button in the  
Measuring or Recording mode. The wrist unit saves the upper and lower  
row settings for the display options. If the Help function is on, the name of  
the selected function appears for a few seconds. When you start the  
exercise next time the stopwatch appears on the middle row and the saved  
functions appear on the upper and lower rows.  
First  
Lap time  
Then  
Split time  
Average heart  
rate of the lap  
Number of  
the lap  
1. Time of day  
Stopwatch  
2. Time of day  
Lap time  
Current heart rate  
Number of the lap  
The wrist unit automatically stores a lap time when you stop recording  
an exercise. You can store 99 laps if you have not used the interval  
function. After storing 99 laps FULL appears for a few seconds every  
time you take a lap on the display. You can continue taking laps but  
they will not be stored. The wrist unit continues recording all other  
information of the exercise, except lap and interval information.  
4. Pace  
3. Speed  
Pace  
difference  
5. Distance  
6. Altitude  
Pausing the exercise  
Press the stop button.  
Temperature  
The exercise recording, stopwatch and other calculations are paused. To  
continue them, press OK. Or, to return to the Time of day display, press and  
hold the stop button.  
7. Power*  
8. Stopwatch  
Time of day  
The wrist unit automatically returns to the Time of day display within  
30 minutes if you forget to quit the heart rate measuring after having  
stopped the stopwatch and taken the transmitter off your chest.  
For most accurate altitude readings, calibrate the altimeter every time  
before an exercise.  
*Optional Polar Cadence Sensor or Polar Power Output Sensor required.  
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3. Select the lower row information  
When you have set your Interval  
Training Set on, you will have one  
extra display. You can only change the  
lower row for this display. See the  
alternative phase displays from  
“Exercising with Interval Training Set”  
section.  
Press and hold the down button to select from the following:  
Current heart rate, average heart rate (avg) or the reading in  
percentages of your maximum heart rate (% max) if you have set your  
user information. If you have pace limits on you can also select the pace  
difference value to the lower row.  
Phase Name  
Countdown  
timer  
You can only change the displayed function of the lower row if the  
stopwatch is on.  
You can configure the middle and upper rows either in the Measuring  
and Recording mode.  
The pace difference value indicates the time you are running slower/  
faster from your preset target pace. If the value is negative you are  
running faster than your target pace and vice versa.  
1. Select the middle row information  
Press the down button briefly to select the desired display alternative.  
When you swap the middle row information, the upper and lower rows  
change also. Continue selecting the upper and lower rows.  
2. Select the upper row information  
Starting an exercise set  
Press the up button briefly to select from the following:  
Time of day (Time), stopwatch (Sw), lap time (Lp),  
1. Start from the Time of day display. Press OK to enter the Measuring mode.  
2. If you want to swap the preset exercise set, press and hold the up button  
until the exercise set (E1-E5) is swapped. Release. Repeat until desired  
exercise set is displayed.  
or if you have turned the functions on select from:  
calorie expenditure (Cal), trip (Trip), current speed (Spd), average speed  
(Avg speed), maximum speed (Max speed), pace (Pc), cadence* (Cad),  
altitude (Alt), ascended meters (Asc), output power* (Pwr), left right  
pedaling balance* (L - R), pedaling index* (PI).  
3. To start exercising and recording the preset exercise type press OK.  
You cannot select the same displayed function to the upper and middle row  
i. e. the option on the middle row is no longer available for the upper row.  
*Optional Polar Cadence Sensor or Polar Power Output Sensor required.  
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Warm-up phase  
1. First  
Exercising with Interval Training Set (Int On, E1-E5)  
Heart rate or pace limits 1 (if set on).  
In this mode you can also use the functions described in “Recording mode”  
section.  
2. Then  
Countdown timer 1.  
The Interval Trainer automatically guides you through your exercise. In  
order to hear the activity sounds when the phase starts and stops make  
sure the activity sound is on. If you have turned the countdown timer of  
the phase off, you have to stop the phase manually by pressing and holding  
Heart rate information.  
Countdown timer starts running if you have set the timer 1  
on. If you have set the timer off, press and hold OK and  
continue from the interval phase.  
OK button. When the stopwatch starts running  
indicates that Interval  
Trainer is on. As the interval training exercise ends the wrist unit  
automatically starts a BasicUse exercise, which is recorded to the same file  
as your interval training exercise.  
3. At the end of warm-up phase  
Warm-up phase duration.  
Structure of an interval training exercise:  
Average heart rate of the warm-up phase.  
Heart  
Interval Phase  
rate  
Repeats 03  
Interval phase  
160  
The wrist unit records up to 30 repeated interval phases. Your interval  
phase is divided into interval and recovery calculation (if set on) sections,  
which alternate continuously through your interval phase. As the interval  
phase changes, the limits are automatically swapped. For example, when  
the first phase changes to the second phase, the preset limits 1 changes to  
preset limits 2. You can also swap the limits by pressing and holding the up  
button. Repeat until the desired limits are displayed.  
140  
120  
WarmUp phase  
Countdown timer 1  
Limits 1  
CoolDown phase  
Countdown timer 3  
Limits 3  
100  
80  
60  
40  
0
10  
20  
30  
40  
50 Time  
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Interval session  
3. At the end of Interval  
1. First  
Interval duration.  
Preset heart rate or pace limits 2 (if set on).  
2. Then  
Average heart rate of the interval.  
One of the following is displayed depending on your settings:  
A. manual, B. time-based, C. heart rate-based or  
D. distance-based interval.  
When your interval ends the wrist unit automatically  
continues with following preset function: recovery  
calculation or cool-down phase.  
A. Manual interval.  
Number of set intervals.  
Recovery calculation  
Current interval number.  
Interval time.  
One of the following is displayed depending on your settings:  
A. time-based recovery calculation or B. heart-rate-based  
recovery calculation or C. distance-based recovery calculation.  
Heart rate information.  
If you selected manual interval your interval will end as you  
press and hold OK.  
Or  
B. Time-based interval.  
Countdown timer 2.  
If you selected time-based interval your interval will end as  
you reach the preset time.  
Or  
A. Time-based recovery.  
Recovery countdown timer.  
Current heart rate.  
Or  
B. Heart-rate-based recovery.  
The difference between the preset recovery heart rate and  
current heart rate.  
Current heart rate.  
Or  
C. Distance-based recovery.  
Recovery countdown distance.  
C. Heart-rate-based Interval.  
The difference between the preset interval heart rate and  
current heart rate.  
Or  
D. Distance-based interval.  
Countdown distance.  
Current heart rate.  
You will hear two beeps when the recovery calculation is done.  
Your interval will end as you reach the preset distance.  
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At the end of recovery  
A. and B.  
Interrupting an interval training exercise  
1. Press the stop button to pause the exercise.  
Or  
C.  
Recovery duration.  
Recovery distance.  
2. Press and hold the stop button to return to the Time of day display.  
Or  
Drop in your heart rate.  
Press the stop button. BasicUse appears. You can continue measuring your  
heart rate in this mode (Measuring mode). To continue exercising with  
BasicUse and recording your exercise information press OK. You can  
continue using and swapping the same limits of the previous exercise.  
Repeat steps 1 and 2 to return to the Time of day display.  
Cool-down phase  
1. First  
Preset heart rate or pace limits 3 (if set on).  
2. Then  
Countdown timer 3.  
Heart rate information.  
Exercising with BasicSet (Int OFF, E1-E5)  
Countdown timer starts running if you have set the timer 3 on.  
If you have set the timer off, press and hold OK to end a phase.  
In this mode you can also use the functions in “Recording mode” section.  
Starting the timers  
3. At the end of cool-down phase  
If timers are set on, they automatically start running once you start the  
stopwatch. Timers alternate in the following order: timer 1, 2, 3, 1, 2, 3 etc.  
At the end of timer 1 you will hear 1 beep, at the end of timer 2 you will  
hear 2 beeps and at the end of timer 3 you will hear 3 beeps. Timers stop  
running when you stop the stopwatch.  
Cool-down phase duration.  
Average heart rate of the cool-down phase.  
After your cool-down phase has ended the wrist unit  
automatically continues recording exercise with BasicUse mode.  
You can continue using the limits of the interval exercise in  
the BasicUse mode, too. Or, if you want to do another  
interval training exercise, press and hold the OK button.  
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Swapping the speed settings (--, ru, b1 or b2)  
Tips during the exercise  
Starting the recovery calculation  
In the Measuring mode press and hold the down button. Release. Repeat  
until Run speed, Bike 1 or 2 or Speed Off is displayed. You can now exercise  
with the chosen settings. From running to cycling and vice versa can be  
swapped in the BasicUse (E0) mode, if the exercise is paused. A new file is  
created if you change the speed settings.  
To start the recovery calculation, press and hold the OK button.  
See “Exercising with Interval Trainer”/ “Recovery calculation” for the  
displayed information during the recovery calculation. After the recovery  
calculation is done the exercise is paused.  
You can continue the exercise by pressing the OK button after the recovery  
calculation. If you do another recovery calculation, the previous recovery  
information will be deleted.  
Resetting the trip distance  
Start from the Measuring or Recording mode. Scroll up until Trip is displayed.  
Press and hold the signal/ light button until the trip reading is zero. Release.  
Returning to the manually set altitude  
Stopping the exercise  
Start from the Measuring mode. Scroll down until altitude is displayed in  
the middle row. Press and hold the signal/light button until the previous  
manually set altitude is displayed.  
1. Press the stop button to pause the exercise.  
2. Press and hold the stop button until Time of day is displayed.  
Your lap and split time are automatically recorded, when you end the  
exercise.  
If the manually set altitude reference value deviates over ±610 m/ ±2000 ft  
from the altitude calculated by the wrist unit, Failed appears and the  
measured altitude appears. Set the reference altitude from the Options  
mode. As you start adjusting the reference altitude, the wrist unit suggests  
a measured altitude for you instead of the previously set altitude.  
Tips during the exercise  
Restarting the interval or recovery calculation  
In the Recording mode press the stop button to pause the interval or  
recovery calculation.  
Swapping the exercise type (E0 or E1-E5)  
In the Measuring mode press and hold the up button. Release. Repeat until  
desired exercise set or BasicUse is displayed.  
Start resetting by pressing and holding the down button. To restart the  
same calculation press the OK button.  
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D. HOW TO RECALL TRAINING INFORMATION  
Interrupting an interval or recovery calculation  
Press and hold the OK button during your interval training exercise session  
to interrupt the calculation. The following section automatically starts. E.g.  
if you interrupt an interval your recovery calculation (if set on)  
automatically starts.  
The wrist unit starts saving exercise information  
to a file as you start the stopwatch. You can recall  
the information in the File mode. In the File mode  
there are up to 99 exercise files and a records file,  
which keeps track of the cumulative and maximum  
exercise values.  
Interrupting a phase of an interval training exercise  
Press the stop button to pause your phase. Press and hold the OK button.  
The following phase automatically starts.  
Heart touch function  
Time of Day  
File  
Options  
Tests  
Connect  
The heart touch function is activated as you bring the wrist unit near the  
transmitter’s Polar logo.  
F99  
...  
F1  
Records  
You have three alternatives for the heart touch function. To select heart  
touch display, use your Polar Precision Performance software:  
Your first file is F1, then F2 and so on, until you have recorded maximum 99  
exercise files. The bigger the file number the more recent it is.  
Checking the current limits  
Swapping the display options  
Storing lap time  
There is a two-way communication between the wrist unit and a PC.  
Polar Precision Performance software offers an easy way to analyze  
training data, keep training diary, and plan future training. See the  
CD-ROM for further information.  
During the heart touch, the backlight is on for a couple of seconds, if you  
have already used the backlight during the exercise.  
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File (F1-F99)  
If a function was not activated in the settings mode, that  
information will not be displayed in the recorded file.  
Exe. Time  
Recovery  
Distance  
Pace  
Exercise time (Exe. Time)  
The exercise time is the amount of time that you have exercised  
with the stopwatch running. Average and maximum heart  
rates of your exercise alternate on the display. To continue  
recalling the file, scroll up or down button.  
Exercise file  
1. In the Time of day display scroll up or down until FILE is displayed.  
2. Press OK to enter the File mode. The main information of  
your file is displayed.  
Speed  
Cadence  
Altitude  
Recovery information of BasicSet exercise (Reco)  
Recovery time.  
Recovery duration.  
Starting date and time alternate on the display.  
Exercise name  
°C/ °F  
Ascent  
Drop in your heart rate.  
Or  
Recovery heart rate.  
Time it took reach the preset heart rate reading.  
Drop in your heart rate.  
File number  
Power  
Used exercise set  
(E1-E5)  
or BasicUse (E0)  
Pl %  
LRB  
Limits  
3. Scroll up or down until the desired file is displayed.  
4. Press OK to start recalling an exercise file. Exe. Time is displayed.  
InZone 1  
InZone 2  
InZone 3  
InZone S  
KCal  
Exercise distance (Exe. Dist.)  
You can see the exercised distance.  
Move forward and backward within file loops with  
up or down buttons.  
Pace information (Pc. Avg/ Max)  
Average and maximum pace of the exercise alternate.  
Press OK to enter a file or to enter a deeper level in the file loop.  
Press the stop button to move backward to the previous file level.  
Press and hold the stop button to return to the Time of day  
display, wherever you are in the File recalling cycle.  
Speed information (Spd. Avg/ Max)  
Average and maximum speed of the exercise alternate.  
Tot. KCal  
Tot. Time  
Run./Rid. Time  
Odometer  
EXE SET  
LAPS  
Cadence information* (Cad. Avg/ Max)  
Average and maximum cadence of the exercise alternate.  
Some information alternates on the display automatically.  
You can make the alternation faster by pressing the OK button  
e.g. the target heart rate zone information.  
*Optional Polar Cadence Sensor or Polar Power Output Sensor  
required.  
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SAMPLES  
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Altitude (Alt. Avg/ Max/ Min)  
Average, maximum and minimum altitude of the exercise alternate.  
Exercise time within, above and below the target zones  
Indicates the exercise time, which you have spent within (InZone), above and  
below each limits. Time within, above and below limits 1,2 and 3 is recorded  
only when those particular limits are activated. Time within, above and below  
summary limits is recorded during the entire exercise, regardless of which  
limits are in use.  
Temperature (°C or °F Avg/ Max/ Min)  
Average, maximum and minimum temperature of the exercise alternate.  
Ascended meters/feet (Ascent)  
You can see the ascended meters/ feet of the exercise.  
Calorie expenditure (KCal)  
You will see how many kilocalories you have expended during the exercise.  
Cumulative calorie count (Tot. KCal)  
Power* (Pwr Avg/ Max)  
You will have a count for cumulative calories expended during several  
exercise sessions starting from the previous resetting of the value in records  
file. This function allows you to follow the calorie count as a gauge of  
effective exercise e.g. during one week.  
Average and maximum output power of the exercise alternate.  
Pedaling index* (PI Avg/Max)  
Average and maximum pedaling index of the exercise alternate.  
Cumulative exercise time count (Tot. Time)  
Left right pedaling balance* (LRB Avg)  
You can see the average balance between left and right foot pedaling.  
This function counts cumulative exercise time expended during several  
exercise sessions starting from the previous resetting of the value in records  
file. It allows you to follow the exercise time count as a gauge of amount  
of exercise e.g. during one week.  
Limits 1, 2, 3 and summary (Limits 1/ Limits 2/ Limits 3/ Limits S)  
Settings of the limits alternate on the display. Limits 1 are used for zone 1,  
limits 2 for zone 2, limits 3 for zone 3 and limits S for summary zone.  
Your cumulative total time is displayed in hours and minutes until  
99 hours 59 minutes is reached. After this your cumulative exercise  
time is displayed in hours until 9999 hours is reached.  
Summary limits are not shown or alarmed during an exercise.  
The time spent within/above/below the summary limits can be seen  
from the exercise file.  
Cumulative running/riding time (Run./Rid. Time)  
You will have a count for cumulative running or riding time expended during  
several exercise sessions starting from the previous resetting of the value in  
records file.  
*Optional Polar Cadence Sensor or Polar Power Output Sensor required.  
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Total distance (Tot. Dist./Odometer)  
Cool-down phase  
Measures cumulative total distance of several exercise sessions starting  
from the previous resetting of the value in records file. In a running file  
value is indicated as total distance and in a cycling file as odometer.  
Duration of the cool-down.  
The heart rate at the end of the cool-down,  
average and  
maximum heart rates of the cool-down phase.  
Interval Training information (EXE. SET)  
Start with the display  
showing EXE. SET.  
1. Press OK to start  
recalling the interval  
training information.  
2. Scroll up or down to see  
the information on  
F1-F99  
3. Press the stop button to return to the previous file level and skip steps  
4-6. Or, continue recalling more detailed information of the interval  
phase.  
4. Start with the display showing Interval. Press OK to see details of each  
interval and recovery.  
EXE. SET  
WarmUp  
Interval  
Int 1  
CoolDown  
Reco 1  
...  
Int 30  
Reco30  
5. Scroll up or down between intervals (Int) and recoveries (Reco).  
warm-up, interval and cool-down phases.  
Interval information  
Interval number.  
Split time of the interval  
Interval duration.  
Warm-up phase  
Warm-up duration.  
Speed at the end of an  
interval (If speed was on).  
The heart rate at the end of the warm-up,  
average and  
The heart rate at the  
end of the interval,  
maximum heart rates of your warm-up phase.  
average and  
maximum  
heart rates of the  
selected interval.  
Interval phase  
Interval phase duration.  
Average heart rate of intervals and recoveries.  
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Recovery information  
Time-based recovery.  
Best Lap  
Shortest lap time.  
The number of the best lap.  
Recovery duration.  
Drop in your heart rate.  
Or  
The best lap information is displayed if you have stored at  
least 3 laps. The best lap can not be the last lap.  
Heart-rate-based recovery.  
Time it took reach the preset heart rate reading.  
Drop in your heart rate.  
Or  
Distance-based recovery.  
Recovery distance.  
Laps  
Split time.  
Lap time.  
Lap number.  
Drop in your heart rate.  
The heart rate at the end of the lap,  
average and  
6. To continue recalling, e. g. , lap information press the stop button twice.  
Scroll up or down until LAPS is displayed.  
maximum heart rates of the lap.  
In the upper row, the split time alternates with the help texts if the Help  
function is turned on. You can check the following detailed lap  
information in the middle row by pressing the OK button repeatedly:  
• lap time (Lap Time),  
Lap information (LAPS)  
Start with the display showing LAPS and  
FILE  
the number of recorded laps.  
1. Press OK to start recalling the lap  
information.  
2. Scroll up or down to see the following  
information:  
F1-F99  
LAPS  
• speed at the end of the lap (Speed),  
• cadence* at the end of the lap (Cadence),  
• altitude at the end of the lap (Altitude),  
• ascended meters at the end of the lap (Ascent),  
• power* at the end of the lap (Power),  
Best Lap  
Lap 1  
...  
Lap 99  
*Optional Polar Cadence Sensor or Polar Power Output Sensor required.  
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• left right pedaling balance at the end of the lap* (LRB),  
• pedaling index* (PI %),  
• run/ridden distance at the end of the lap (Distance),  
• temperature at the end of the lap (°C/ °F).  
Deleting a file  
1. In the Time of day display scroll up or down until FILE is displayed.  
2. Press OK to enter the File mode.  
3. Scroll up or down until desired exercise file is displayed. Press and hold  
the signal/light button. DELETE FILE and file number are displayed.  
4. Press OK. The wrist unit confirms if you want to delete a file  
(Are you sure).  
Press the stop button to exit the LAPS display.  
Press and hold stop to return to the Time of day display.  
5. Press OK to delete the selected file.  
6. Press stop to exit the file. Wait appears. The wrist unit rearranges your  
file, which takes few seconds.  
7. Repress stop to return to the Time of day display.  
Recorded samples  
Check the detailed information of the exercise in the  
sample file.  
FILE  
F1-F99  
Start with the display showing SAMPLES and the number  
of recorded samples.  
SAMPLES  
S 1  
Deleting all files  
1. In the Time of day display scroll up or down until FILE is displayed.  
2. Press and hold the signal/light button. DELETE FILES is displayed.  
3. Press OK. The wrist unit confirms if you want to delete all files  
(Are you sure).  
4. Press OK to delete all exercise files.  
5. Press stop to return to the Time of day display.  
...  
S2  
1. Press OK to start recalling the samples.  
The sample number, heart rate and time when the sample was recorded  
are displayed. In the upper row the sample number alternates with the  
help texts.  
2. The following detailed sample information is shown one by one as you  
press OK repeatedly: stopwatch (Stopwatch), speed (Speed), cadence*  
(Cadence), altitude (Altitude), power* (Power), left right pedaling  
balance* (LRB), pedaling index* (PI %).  
3. Scroll up or down from one sample to another.  
4. Press and hold stop to return to the Time of day display.  
*Optional Polar Cadence Sensor or Polar Power Output Sensor required.  
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Resetting your cumulative counts to zero  
Records file  
Once your have reset the cumulative count you cannot retrieve it.  
Start with the display showing Tot. KCal, Tot. Time, Run./Rid. Time or  
Tot. Dist./Odometer in the records file.  
1. Press OK to start resetting the desired total count. Reset appears and the  
value starts to flash.  
2. Press and hold the down button. Reset starts to flash. You can still cancel  
the resetting by releasing the down button before the value is reset. If  
you are sure that you want to reset the value keep holding the down  
button until value is reset. Release.  
This file is updated each time your exercise is recorded to file.  
1. In the Time of day display scroll up or down until FILE is displayed.  
2. Press OK to enter the File mode.  
3. Scroll up or down until Records is displayed.  
4. Press OK to enter the records file. Tot. KCal is displayed.  
You will have a count for cumulative calories expended  
during several exercise sessions.  
5. Scroll up or down to see the following values:  
• cumulative exercise time (Tot. Time)  
3. Press the stop button to exit the reset display.  
Press and hold the stop button to return to the Time of day display.  
• cumulative running/riding time (Run./Rid. Time)  
• cumulative running/riding distance (Tot. Dist./Odometer)  
• maximum speed (Max Spd.)  
• maximum cadence* (Max Cad.)  
• maximum altitude (Max Alt.)  
• maximum power* (Max Pwr.)  
You can now return to the Time of day display by pressing and holding the  
stop button, continue resetting your cumulative counts or return to your  
previous maximum value.  
*Optional Polar Cadence Sensor or Polar Power Output Sensor required.  
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E. TESTS  
Returning to your previous maximum value  
Start with the display showing Max Spd, Max Cad*, Max Alt or Max Pwr* in  
the records file.  
1. Press and hold the signal/light button to start returning to the previous  
value. Return OLd appears and the value starts to flash.  
2. You can still cancel the reset by pressing the stop button. If you are sure  
you want to return to the previous value, press OK.  
If you have not set the user information before trying  
to enter the Tests mode, you will automatically move to  
the user settings.  
Polar Fitness Test  
3. Press the stop button to exit the display.  
Or, if you want to start resetting your maximum value to zero, press and  
hold the signal/light button. Reset VALUE starts to flash. Once your have  
reset the value you cannot retrieve it.  
The Polar Fitness Test is an easy, safe and quick  
way to estimate individual maximal aerobic power  
and to get predicted maximum heart rate value.  
The Polar Fitness Test is targeted to healthy adults.  
4. You can still cancel the reset by pressing the stop button. If you are sure  
you want to return to the previous value, press OK.  
5. Press and hold the stop button to return to the Time of day display.  
OwnIndex  
OwnIndex is a value which is comparable to maximal oxygen uptake (VO2max ),  
a commonly used descriptor of aerobic fitness. Cardiovascular (aerobic)  
fitness relates to how well your cardiovascular system works to transport  
and utilize oxygen in your body. The stronger and more efficient your heart  
is, the better the cardiovascular fitness is. VO2max is a good indicator of  
performance in endurance sports.  
*Optional Polar Cadence Sensor or Polar Power Output Sensor required.  
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If you want to improve your cardiovascular fitness, it takes a minimum of  
6 weeks on an average to see a noticeable change in OwnIndex. Less fit  
individuals see progress even more rapidly and for more fit individuals  
more time is needed.  
Predicted maximum heart rate (HRmax-p)  
The HRmax-p definition is carried out simultaneously with the Polar Fitness  
Test.  
The HRmax-p score predicts your individual maximum heart rate value more  
accurately than the age-based formula (220 - age). The age-based method  
provides a rough estimation and is thus not very accurate, especially for  
people who have been fit for many years or for older people. The most  
accurate way of determining your individual maximum heart rate is to have  
it clinically measured (in maximal treadmill or bicycle stress test) by a  
cardiologist or an exercise physiologist.  
Cardiovascular fitness is best improved by exercise types which employ  
large muscle groups. Such activities include running, swimming, rowing,  
skating, cross-country skiing, cycling and walking.  
To monitor your fitness progress start with measuring your OwnIndex a  
couple of times during the first two weeks, to get a baseline value.  
Thereafter, repeat the test approximately once a month.  
OwnIndex is based on resting heart rate, heart rate variability at rest, age,  
gender, height, body weight and self-assessed physical activity.  
Your maximum heart rate changes to some extent in relation to your  
fitness. Regular exercise tends to decrease HRmax whereas reduced training  
tends to increase it. There may also be some variation according to the  
sport you participate in. For example, running HRmax > cycling HRmax  
swimming HRmax  
>
.
HRmax-p gives the possibility of defining training intensities as percentages  
of maximum heart rate and of following maximum heart rate changes due  
to training, without an exhaustive maximal stress test. HRmax-p is based on  
resting heart rate, heart rate variability at rest, age, gender, height, body  
weight and maximal oxygen uptake, VO2max (measured or predicted). The  
most accurate HRmax-p is obtained by entering your clinically measured  
VO2max into the wrist unit.  
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Fitness test settings  
To be able to carry out the Polar Fitness Test you need to do the following  
settings in the Options mode:  
Time of Day  
File  
Options  
Tests  
Connect  
Fit. Test  
Op.Test  
Op. Test reset  
1. In the Time of day display scroll up or down until TESTS is displayed. Press OK:  
If you cannot find Tests mode check that you have turned the function  
on in the Options mode.  
2. Scroll up or down until FIT. TEST is displayed. Press OK. Your latest  
OwnIndex and the testing date are displayed.  
Set your personal user information and long-term physical activity level.  
Set the Polar Fitness Test on.  
Set the HRmax-p on if you want to get a prediction of your  
maximum heart rate.  
3. Scroll up or down to see your latest HRmax-p and the testing date.  
4. Lie down and relax yourself for 1-3 minutes before the test.  
Carrying out the test  
To get reliable test results, the following basic requirements apply:  
Start the test  
It takes 3-5 minutes to carry out the test.  
You should be relaxed and calm.  
The test can take place anywhere - home, office, health club - as long as  
the testing environment is peaceful. No disturbing noises (e.g. television,  
radio or telephone), no other people talking to you.  
Keep the testing place, time of day and environment the same every  
time the test is repeated.  
Avoid eating a heavy meal or smoking 2-3 hours prior to testing.  
Avoid heavy physical effort, alcoholic beverages or pharmacological  
stimulants on the test day and the day before.  
5. Press OK to start the test. The wrist unit starts searching for your  
heart rate. TEST On and your heart rate are displayed. The test begins.  
6. Lie relaxed. Keep your hands beside your body and avoid body  
movements. Don’t communicate with other people.  
7. Your current OwnIndex and the testing date are displayed.  
8. If HRmax-p is on: Scroll up or down to see the HRmax-p result and the  
testing date.  
Turn the Fitness test sound signal on/off  
The sound signal will alarm you at the end of the test. If the sound signal is  
on appears on the display.  
To turn the sound signal on or off either before or during the test, press  
and hold the signal/light button.  
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Interrupt the test  
Fitness classes  
You can stop the test any time during the test by pressing the stop button.  
Failed TEST is displayed for a few seconds.  
The latest OwnIndex and HRmax-p are not replaced.  
The Polar Fitness Test result, your OwnIndex, is most meaningful when  
comparing your individual values and changes in them. OwnIndex can also  
be interpreted according to your gender and age. Locate your OwnIndex on  
the table to find out your current cardiovascular fitness classification,  
compared with those who are of the same age and gender.  
If the wrist unit does not succeed in receiving your heart rate at the  
beginning or during the test, the test will fail. Check that the transmitter  
electrodes are wet and the elastic strap is snug enough.  
Age  
1
2
3
4
5
6
7
(years) (very  
low)  
(low)  
(fair)  
(moderate) (good)  
(very  
good)  
57-62  
54-59  
52-56  
49-54  
47-51  
44-48  
42-46  
40-43  
37-40  
(elite)  
20-24 < 32  
25-29 < 31  
30-34 < 29  
35-39 < 28  
40-44 < 26  
45-49 < 25  
50-54 < 24  
55-59 < 22  
60-65 < 21  
32-37  
31-35  
29-34  
28-32  
26-31  
25-29  
24-27  
22-26  
21-24  
38-43  
36-42  
35-40  
33-38  
32-35  
30-34  
28-32  
27-30  
25-28  
44-50  
43-48  
41-45  
39-43  
36-41  
35-39  
33-36  
31-34  
29-32  
51-56  
49-53  
46-51  
44-48  
42-46  
40-43  
37-41  
35-39  
33-36  
>62  
>59  
>56  
>54  
>51  
>48  
>46  
>43  
>40  
Update OwnIndex and HRmax-p  
You can update your OwnIndex and HRmax-p values to the Options mode/  
User information. When you update these values regularly, the reading in  
percentages of your maximum heart rate and calorie calculation give more  
accurate individual information.  
1. In the Time of day display scroll up or down until TEST is displayed.  
2. Press OK to enter the Fitness Test mode.  
20-24 < 27  
25-29 < 26  
30-34 < 25  
35-39 < 24  
40-44 < 22  
45-49 < 21  
50-54 < 19  
55-59 < 18  
60-65 < 16  
27-31  
26-30  
25-29  
24-27  
22-25  
21-23  
19-22  
18-20  
16-18  
32-36  
31-35  
30-33  
28-31  
26-29  
24-27  
23-25  
21-23  
19-21  
37-41  
36-40  
34-37  
32-35  
30-33  
28-31  
26-29  
24-27  
22-24  
42-46  
41-44  
38-42  
36-40  
34-37  
32-35  
30-32  
28-30  
25-27  
47-51  
45-49  
43-46  
41-44  
38-41  
36-38  
33-36  
31-33  
28-30  
>51  
>49  
>46  
>44  
>41  
>38  
>36  
>33  
>30  
3. Scroll up or down until Update USER SET is displayed. This display  
appears if you have not updated your latest test results.  
4. Press OK to update the OwnIndex and HRmax-p values.  
5. To return to the Time of day display, press and hold the stop button.  
Your maximum heart rate value is updated if the HRmax-p is on.  
The classification is based on literature review of 62 studies where VO2max was measured directly in  
healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold  
RC: Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ  
Med; 61:3-11, 1990.  
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For various fitness classes we recommend the following:  
Training Optimizer  
5-7 Maintain current  
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.  
exercise habits  
for good health  
and fitness.  
4
To ensure good health,  
maintain current exercise  
habits. For fitness  
improvement an increase in  
exercise is recommended.  
1-3 Increase exercise  
for health  
7
benefits and  
fitness  
improvement.  
6
5
4
3
OwnOptimizer  
2
Polar OwnOptimizer is a modification of a traditional orthostatic  
overtraining test. It is a perfect tool 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 over the long-term.  
1
Top athletes typically score OwnIndex values above 70 (men) and 60  
(women). As high values as 95 can be reached by Olympic level athletes.  
OwnIndex is highest in sports that involve large muscle groups such as  
cross-country skiing and cycling.  
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 wrist unit saves the heart rate values and compares them to the  
previous values registered.  
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Baseline tests  
To get reliable test results, the following basic requirements apply:  
When you start using 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 training and  
after recovery days.  
-
-
-
You should be relaxed and calm.  
Avoid eating, drinking and smoking 2-3 hours prior to the test.  
The test can take place anywhere – at home, in the office, at a health  
club – as long as the test environment is peaceful. There should be no  
disturbing noises (for example, television, radio or telephone) or other  
people talking to you.  
-
You can be seated in a relaxed position or lying in bed. The position  
should always be the same when you do the test.  
Monitoring your OwnOptimizer values  
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.  
Wear the transmitter and the wrist unit as described in the "Easy start"  
section.  
Time of Day  
File  
Options  
Tests  
Connect  
Fit. Test  
OwnOptimizer may not provide reliable information during detraining or  
in a very irregular training period. If you take a break from exercise that is  
14 days or longer, the baseline tests should be performed again.  
Op. Test  
Op. Test Reset  
1. In the Time of day display, scroll up or down until TESTS is shown. If you  
cannot find the Tests mode, check that you have turned the function on  
in the Options mode.  
Carrying out the test  
The test should be always taken in standardized/similar conditions in order  
to have the most reliable results. It is recommended that you take the test  
in the morning before breakfast.  
2. Press OK to enter the Tests mode.  
3. Op. Test is displayed. Press OK.  
4. Your latest OwnOptimizer Test information is displayed  
(date and your latest test value).  
5. Sit or lay down, relax and press the OK button to start  
the test. Lay down is displayed on the wrist unit. Do not move during  
this first part of the test, which lasts 3 minutes.  
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95  
TrEffect / Training Effect (3)  
6. After 3 minutes, the wrist unit gives a signal and Stand up is displayed.  
Stand up and remain standing still for 3 minutes.  
7. After 3 minutes the wrist unit again gives again a signal and the test is  
finished.  
8. You can see both a numerical and a verbal interpretation of the result  
on the wrist unit display.  
Your test heart rates are higher than average. You may have exercised  
intensively in the previous days. You have two choices: 1) rest or light  
train for one or two days, or 2) continue intensive training for one or  
two days and then recover well.  
Other sources of stress, the beginning of a fever or an attack of the flu  
can result in the same kind of response.  
If the test fails, the wrist unit gives a signal and the text "Failed test" is  
displayed. You can retake the test by starting from the very beginning.  
Steady / Steady Training State (4)  
Your test heart rates have 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 test heart rates. Your  
OwnOptimizer Test 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, you will get Recovered  
as a test result.  
How to interpret the results  
The wrist unit calculates five heart rate and heart rate variability based  
parameters. The OwnOptimizer values are calculated by comparing your  
latest results to your previous results. The wrist unit will display a written  
description of your training status. They are defined in detail below. The  
wrist unit also displays your average heart rate (bpm) while lying down  
(Rest HR), the highest heart rate while standing up (Peak HR) and the  
average heart rate while standing (Stand HR).  
Stagnant / Stagnant Training State (5)  
Your test heart rates are still at a normal level, and this has continued  
for a long time. Your test indicates that your training has not been  
intensive enough to develop optimally. To improve your condition most  
effectively, you should now include more intense or longer exercise  
sessions in your training.  
The display texts for interpretation of your OwnOptimizer values are:  
Recovered / Recovered (1)  
Your test heart rates are lower than average. This indicates that you  
have recovered very well. You can continue training, including intensive  
exercise sessions.  
Hard Tr / Hard Training Effect (6)  
Your test heart rates have been higher than average several times. You  
may have trained hard on purpose. Your test indicates overloading, and  
you should recover well now. To control your recovery, perform the test  
again after one or two resting or easy training days.  
Normal / Normal Training State (2)  
Your test heart rates are at a normal level. Go on with your training;  
include both light and intensive training sessions, and recovery days.  
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To recover from a state of parasympathetic overtraining, you have to  
recover your body balance completely. Recovering may take several weeks.  
You should not exercise, and 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 some other sport than your main sport.  
However, it should be one you are familiar and feel comfortable with.  
Control your recovery with OwnOptimizer Test by performing the test  
2 – 3 times per week. If you feel that you have recovered your body balance  
and you get Normal Training State or Recovered as a test result, preferably  
more than once, you can consider continuing your training. When you  
can start training again, you should start a new testing period with new  
baseline measurements.  
OverReach / Overreaching (7)  
Your OwnOptimizer Test indicates that you have had a very intensive  
training period for several days or weeks. Your test heart rates have  
continuously stayed 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.  
OverTrS / Sympathetic Overtraining (8)  
Your OwnOptimizer Test indicates that you have had a very intensive  
training period for several days or weeks, and your recovery has not  
been sufficient. This has result in a state of overtraining. To get back to  
a normal training state, you have to rest for a carefully controlled  
recovery period. Control your recovery with OwnOptimizer Test by  
performing the test 2 – 3 times per week.  
Note  
Before you radically change your training program, consider your OwnOptimizer  
results together with your subjective feelings and the symptoms you have.  
You should 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.  
OverTrP / Parasympathetic Overtraining (9)  
Your heart rates have 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 your recovery times may not have been long enough.  
You should check if you have other signs of overtraining. For example,  
overtraining is marked by 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.  
You should update the baseline calculations at least once a year when you  
start a new training season.  
Analyzing the result with the PC software  
If you download the results of the test from your wrist unit to the PC, you  
can analyze the results with the Polar Precision Performance software. The  
software offers you various ways to analyze the results and receive more  
detailed information about your progress. You can also generate graphical  
comparisons with your previous values.  
In general, the development of parasympathetic overtraining requires a  
long history of heavy training volumes.  
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99  
F. CARE AND MAINTENANCE  
You can wash the strap in a washing machine at +40 °C / 104 °F.  
We recommend that you use a washing pouch.  
We recommend that you wash the strap after each time you have  
used it in pool water with a high chlorine content.  
Do not spin-dry the strap!  
Your Polar running/cycling computer is a high-tech instrument  
of superior design and workmanship and should be treated  
with care. The suggestions below will help you fulfill the  
guarantee obligations and enjoy this product for many years  
to come.  
Do not put the strap in a dryer!  
Do not iron the strap!  
Keep the air pressure channels (three openings on the wrist unit  
backcover) clean to make sure that the altitude and temperature  
measurements work. Do not insert any objects into the openings.  
Wipe dry the Polar S1 foot pod.  
Avoid hard hits to the S1 foot pod as these may cause damage.  
Do not immerse the speed sensor in water.  
Taking care of your Polar running/cycling computer  
Store your wrist unit and transmitter in a cool and dry place. Do not  
store it in any kind of non-breathing material, such as a plastic bag or  
a sports bag if it is wet. Sweat and moisture can keep the transmitters  
electrodes wet and the transmitter activated, which shortens the battery  
life.  
Avoid hard hits to the speed sensor as these may cause damage.  
Keep your wrist unit and transmitter out of extreme cold (below -10 ºC /  
14 ºF) and heat (above +50 ºC / 122 ºF).  
Do not expose the wrist unit and transmitter to direct sunlight for  
extended periods, such as by leaving it in a car.  
If you use insect repellent on your skin, you must ensure that it does not  
come into contact with the transmitter!  
Detach the connector from the strap when not in use.  
Clean the connector regularly after use with a mild soap and water solution.  
Never use alcohol or any abrasive material such as steel wool or cleaning  
chemicals on any part of the transmitter.  
Batteries  
Transmitter  
The estimated average battery life span of the transmitter is 2 years  
(1h/ day, 7 days/ week). If your transmitter stops working, it might be  
due to the battery running out. We recommend that you have the  
battery replaced by an authorized Polar Service Center only.  
You can, however, change the battery yourself by following the  
instructions below. To change the battery, you need a coin, a sealing  
ring and a battery (CR2025).  
Do not dry the connector in any other way than with a towel. Rough  
handling may damage it.  
Never put the connector in a washing machine or a drier!  
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101  
1. Open the connector's battery cover by turning it  
counterclockwise with the coin from the CLOSE  
position to the OPEN position. The cover pops  
S1 foot pod  
The battery of the foot pod needs to be replaced if the green light on  
the foot pod turns red or there is no light at all when you press and  
hold the red button on the foot pod. Check the easy start section for  
replacing the battery.  
out from its niche.  
2. Remove the battery cover from the connector,  
lift the battery from the niche and replace it with  
a new battery.  
Speed Sensor  
3. Remove the sealing ring of the battery cover and replace it with a new  
ring.  
4. Place the negative (-) side of the battery against the connector and the  
positive (+) side against the cover.  
5. Put the battery in the connector's niche and put the cover on so that the  
arrow points to the OPEN position. Make sure that the cover's sealing  
ring is placed correctly in its groove.  
6. Gently press the cover deep enough so that its exterior surface is on the  
same level as the connector's surface.  
The estimated average battery life of the speed sensor is 2500 hours of  
use. We highly recommend you send the speed sensor to an authorized  
Polar Service Center for battery replacement, where the unit is tested  
after the battery has been replaced. However, if you prefer changing  
the battery yourself, please follow these instructions carefully:  
Detach the sensor from your bicycle.  
1. Open the sensor by removing the two small screws, counterclockwise,  
with a small screwdriver.  
2. Lift the case off carefully. Hold the sensor cover upwards so that the  
PCBA (printed circuit board assembled) stays in the case.  
3. Remove the PCBA carefully.  
7. Turn the cover clockwise so that the arrow on the cover turns from OPEN  
to CLOSE. Make sure that the cover is closed properly!  
4. Press the battery holder gently. Release a hook of the holder from  
the opposite side of the PCBA and lift the holder upwards. Remove  
the old battery.  
5. Insert a new battery with the plus (+) side facing up and press the  
battery housing gently so that it is attached to the PCBA at all corners.  
In order to ensure the maximum life span of the connector’s battery  
cover, open it only when you need to change the battery. We  
recommend that you change the sealing ring of the battery cover every  
time you change the battery. You can get the sealing ring/battery kits  
from well-equipped Polar retailers and authorized Polar Services. In the  
USA and Canada: Additional sealing rings are available from an  
authorized Polar Service Center only.  
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103  
G. PRECAUTIONS  
6. Put the PCBA back into place.  
Using the Polar running/cycling computer in a water environment  
7. Check that the sealing ring stays in its groove. Replace the cover back.  
8. Insert the two screws in their holes and tighten them gradually in turn.  
9. Test the sensor by checking that it gives out an orange flash when the  
spoke magnet passes the speed sensor.  
10. Do not throw the replaced battery away with normal waste; take it to  
a place where problem waste is handled.  
Your Polar running/cycling computer can be worn when swimming.  
To maintain the water resistance, do not operate the buttons of the  
wrist unit under water.  
Users measuring their heart rate in water may experience interference for  
the following reasons:  
Wrist unit  
Pool water with a high chlorine content and seawater are very  
conductive. The electrodes of a Polar transmitter may short circuit, which  
prevents the transmitter unit from detecting ECG signals.  
Jumping into water or strenuous muscle movement during competitive  
swimming may cause water resistance that shifts the transmitter on the  
body to a location where it is not possible to pick up an ECG signal.  
ECG signal strength is individual and also varies depending on an  
individual’s tissue composition. The percentage of people who have  
problems measuring their heart rate is considerably higher in water than  
in other environments.  
The estimated average battery life of the wrist unit is 2 years in normal  
use (2h/ day, 7 days a week). Note also that excessive use of the backlight  
and the alarm signals will use the battery more rapidly. Do not open the  
Polar wrist unit yourself. To ensure the water resistance properties and  
the use of qualified components, the wrist unit battery should be replaced  
only by an authorized Polar Service Center. At the same time a full periodic  
check of the Polar running/cycling computer will be done.  
Batteries should be disposed of properly according to local regulations.  
Service  
The S1 foot pod can be worn e.g. when raining, but it is not intended  
for underwater use.  
Should your Polar running/cycling computer need service, see Customer  
Care Charter to contact an authorized Polar Service Center.  
Water resistance cannot be guaranteed after unauthorized service.  
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105  
Polar running/cycling computer and interference  
Minimising possible risks in exercising  
Exercise may include some risk, especially for those who have been sedentary.  
Electromagnetic interference  
Disturbances may occur near high voltage power lines, traffic lights,  
overhead lines of electric railways, electric bus lines or trams, televisions,  
car motors, bike computers, some motor driven exercise equipment or  
when you walk through electric security gates. In some cases, mobile  
phones may cause interference when starting the heart rate measurement.  
Before starting a regular exercise program you are recommended to  
answer to the following questions for health status checking. If the answer  
is yes to any of the questions, we recommend that you consult a doctor  
before starting an exercise program.  
Have you been physically inactive for the past 5 years?  
Do you have high blood pressure?  
Do you have high blood cholesterol?  
Exercise equipment  
Several pieces of exercise equipment with electronic or electrical  
components such as LED displays, motors and electrical brakes may cause  
interfering stray signals. To try to tackle these problems, relocate the Polar  
wrist unit as follows:  
1. Remove the transmitter from your chest and use the exercise equipment  
as you would normally.  
2. Move the wrist unit around until you find an area in which it displays no  
stray reading or flashing of the heart symbol. Interference is often worst  
right in front of the display panel of the equipment, while the left or  
right side of the display is relatively free of disturbance.  
3. Put the transmitter back on the chest and keep the wrist unit in this  
interference-free area as far as it is possible.  
Do you have symptoms of any disease?  
Are you taking any blood pressure or heart medication?  
Do you have a history of breathing problems?  
Are you recovering from a serious illness or medical treatment?  
Do you use a pacemaker or another implanted electronic device?  
Do you smoke?  
Are you pregnant?  
Note that in addition to exercise intensity, heart, blood pressure, psyche,  
asthma, breathing etc. medication as well as some energy drinks, alcohol  
and nicotine, can affect heart rate.  
4. If the Polar running/cycling computer still does not work with the  
exercise equipment, this piece of equipment may be electrically too  
noisy for wireless heart rate measurement.  
It is important to be sensitive to your body’s reactions during  
the exercise. If you feel unexpected pain or tiredness regarding your  
exercise intensity level, it is recommended to stop the exercise or  
continue at a lighter intensity.  
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H. FREQUENTLY ASKED QUESTIONS  
Notice to persons with pacemakers, defibrillator or other  
implanted electronic device. Persons who have a pacemaker use the  
Polar running/cycling computer at their own risk. Before starting use, we  
always recommend an exercise test under doctor’s supervision. The test is to  
ensure the safety and reliability of the simultaneous use of the pacemaker  
and the running/cycling computer.  
What should I do if...  
...I don’t know where I am in the Options or File cycle?  
Press and hold the stop button until time of day is displayed.  
...I cannot find the expended calories from my exercise file?  
Check that you have set your personal user information and turned the  
OwnCal function on. Check that your heart rate has reached over 90 bpm  
or above 60 % of your maximum heart rate during your exercise.  
If you are allergic to any substance that comes into contact with  
the skin or if you suspect an allergic reaction due to using the  
product, check the listed materials in the "Technical specifications"  
chapter. To avoid any skin reaction risk with the transmitter, wear it over a  
shirt. However, moisten the shirt well under the electrodes to ensure  
flawless operation.  
...I cannot turn my HRmax-p on?  
Check that you have set your personal user information and turned the  
Fitness Test on before turning the HRmax-p on.  
...there is no heart rate reading (- -)?  
1. Check that the electrodes of the transmitter are moistened and  
that you are wearing it as instructed.  
2. Check that you have kept the transmitter clean.  
3. Check that you are not near other people that have heart rate monitors,  
high voltage power lines, televisions, mobile phones or other sources of  
electromagnetic disturbance.  
The combined impact of moisture and intense abrasion may cause a  
black color, which might stain light-colored clothes especially, to come  
off the transmitter's surface.  
Your safety is important to us. The shape of the foot pod is designed to  
minimize the possibility of it being caught. Anyhow, take caution when  
running with the foot pod for example in brushwood.  
4. Have you had a cardiac event which may have altered your ECG  
waveform? In this case consult your physician.  
...heart symbol flashes irregularly?  
1. Check that the wrist unit is not further than 1 meter/ 3 feet from the  
transmitter.  
2. Check that the elastic strap has not become loose during exercise.  
3. Make sure that the electrodes of the transmitter are moistened.  
4. Make sure that there is no other heart rate transmitter within  
1 meter/ 3 feet.  
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5. Cardiac arrhythmia may cause irregular readings. In this case consult  
your physician.  
2. Press any of the buttons once. Time of day is displayed.  
...the battery of the wrist unit must be replaced?  
...other person with heart rate monitor is causing interference?  
Your training partner may have exactly the same code as you. In this case  
proceed as follows: Keep a distance from your training partner and  
continue your training session normally.  
We recommend having all service done by an authorized Polar Service  
Center. The guarentee does not cover damage or consequential damage  
caused by service not authorized by Polar Electro. Polar Service will test  
your wrist unit for water resistance after battery replacement and make a  
full periodic check of the complete Polar running/cycling computer.  
Or  
1. Take the transmitter off your chest for 30 seconds. Keep a distance from  
your training partner.  
2. Put the transmitter back and bring the wrist unit up to your chest near  
the transmitter’s Polar logo. The wrist unit starts looking for a heart rate  
signal again. Continue your training session normally.  
...there are irregular speed or distance readings?  
1. Check that the user settings of the wrist unit are set correctly.  
2. You may have come within range of strong electromagnetic-signals,  
which cause erratic readings.  
3. Keep distance to other persons with foot pod or speed sensor.  
...heart rate reading becomes erratic or extremely high?  
You may have come within range of strong electromagnetic signals which  
cause erratic readings. Check your surroundings and move further away  
from the source of disturbance.  
...inaccurate altitude readings?  
The influence of a sudden temperature change (i.e., if you go outdoors in the  
winter) may cause temporarily inaccurate altitude readings. We recommend  
that you place the wrist unit on your wrist at least 15 minutes before starting  
the exercise, so the wrist unit gets adjusted to the surrounding temperature.  
If the readings are constantly inaccurate, it may be caused by dirt blocking  
the air pressure channels (three openings on the backover and two on the  
side of the wrist unit). In this case, send the running/cycling computer to a  
Polar Service Center.  
...the display is blank or fading?  
If the display is blank, activate the wrist unit by pressing the OK button  
twice, after which the Time of day display appears. The first sign of a  
discharged battery is the battery symbol on the display. Also the digits fade  
when the backlight is used. Have the batteries checked.  
...there are no reactions to any buttons?  
...the data transfer from wrist unit to PC was unsuccessful?  
1. Check the correct position of the wrist unit with the infrared window of  
the PC or the optional interface.  
2. Check that the surroundings are not too bright. This problem often  
occurs near windows.  
Reset the Polar running/cycling computer. Resetting clears watch settings  
which will return to the default settings. User information and measuring  
units settings will be saved.  
1. Press the RESET button with a pen tip. Display becomes full of digits.  
If you don’t press any button after reset within one minute the wrist  
unit returns to the Time of day display.  
3. Check that there is no obstruction between the infrared windows.  
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I. TECHNICAL SPECIFICATIONS  
...Check Sensor message appears on the display?  
1. Check that you have the right speed settings turned on from the wrist unit.  
2. Make sure that the foot pod is turned on.  
3. If there is no light on the foot pod you may have exceeded 20 running  
hours and the battery of the foot pod needs to be replaced. Check the  
Easy start section of this manual for detailed instructions on changing  
the battery.  
4. If you keep the wrist unit in front of you for longer than 15 seconds the  
speed and distance measurements stop. You need to reactivate the  
measurements by moving your hand.  
5. If you are running on a treadmill and have attached the wrist unit to a  
crossbar in front of you, try moving the wrist unit sideways.  
Polar S625X/S725X is designed to indicate the level of physiological strain and  
intensity in sports and exercise. It also measures altitude and temperature  
in running/cycling. No other use is intended or implied. The altitude and  
temperature functions are not designed to be exclusive measuring  
equipment in aviation, climbing sports, water sports or their equivalent.  
Heart rate is displayed as number of heartbeats per minute (bpm).  
Wrist unit  
Battery type:  
CR 2354  
Battery life:  
Average 2 years (2h/ day, 7 days/ week)  
-10 °C to +50 °C/ 14 °F to 122 °F  
Water resistant 30 m / 100 feet  
Polycarbonate and glass fibre  
Polyurethane  
Operating temperature:  
Water resistance:  
Back cover material:  
Wrist strap material:  
Supress the Check Sensor message for the rest of the exercise by pressing  
and holding the light button when the message is on the display.  
...I have replaced the battery of the foot pod, but the sensor still  
does not work?  
Please contact your local Polar distributor. Check www.polar.fi for the  
contact information of the local Polar distributors.  
Wrist strap buckle and two openings on the back cover are stainless steel  
complying with EU Directive 94/27/EU and its amendment 1999/C 205/05 on  
the release of nickel from products intended to come into direct and  
prolonged contact with the skin.  
...the speed reading is 00 or there is no speed reading on the  
display while cycling?  
1. Check the correct position and distance of the speed sensor with the  
spoke magnet and the wrist unit.  
Watch accuracy better than ± 0,5 seconds/ day at +25 °C/ 77 °F temperature.  
Polar S625X/S725X is a Class 1 Laser Product.  
Accuracy of heart rate measurement: ±1% or ±1 bpm, whichever larger,  
definition applies to steady state conditions.  
2. Check that you have set bike 1 or 2 on.  
3. If the 00 reading appears irregularly, this may be due to temporary  
electromagnetic interference in your current surroundings.  
4. If the 00 reading is constant, you may have exceeded 2500 riding  
hours and the battery of the speed sensor needs to be replaced.  
5. If you are using the wireless Polar Speed Sensor, check that Power is  
turned off in the Options mode.  
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Transmitter  
S1 foot pod  
Operating temperature:  
Battery:  
Battery life:  
Weight:  
-10 °C to +50 °C/ 14 °F to 122 °F  
one AAA sized battery  
average 20 hours of use  
Connector  
Battery type:  
Battery sealing ring:  
CR 2025  
O-ring 20.0 x 1.0  
Material FPM  
62 g / 2,2 oz (without a battery)  
±3% or better once calibrated,  
definition applies to steady state conditions.  
Splash proof  
Accuracy:  
Battery life:  
Operating temperature:  
Material:  
Average 2 years (1h/ day, 7 days/ week)  
-10 °C to +50 °C/ 14 °F to 122 °F  
Polyamide  
Water resistance:  
Water resistance:  
Water resistant 30 m / 100 feet  
Speed sensor  
Operating temperature:  
Battery type:  
Battery life:  
Accuracy:  
Strap  
Material:  
-10 °C to +50 °C/ 14 °F to 122 °F  
CR 2032  
average 2500 hours of use  
±1 %  
Polyurethane, polyamide, nylon, polyester and  
elasthane  
Altitude and temperature measurement: The Polar S625X/S725X calculates  
altitude by using the standard average altitude in certain air pressures  
according to the ISO 2533. The air pressure is measured and the temperature  
is compensated every second. The wrist unit displays altitudes between -  
448 m - 7590 m or between - 1600 ft - 24900 ft with at least a 1 m / 3 ft  
resolution. The reference point’s adjustable altitude range is ± 610 m/ 2000 ft  
from the last measured value.  
Water resistance:  
Splash proof  
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J. LIMITED POLAR INTERNATIONAL GUARANTEE  
Default Settings  
Time of day  
Alarm  
Number of intervals 3  
10:00/ 24h  
Timer 1, 2, 3  
OFF/ 2 minutes  
This limited Polar international guarantee is issued by Polar Electro Inc.  
for the consumers who have purchased this product in the USA or  
Canada. This limited Polar international guarantee is issued by Polar  
Electro Oy for the consumers who have purchased this product in other  
countries.  
OFF  
0
Heart rate limits  
Pace limits  
80/ 160  
7 min  
Date of Birth  
(adjustable range for  
year is 1921 – 2020)  
Sex  
Tolerance value  
15 sec  
Recovery function OFF/  
male  
0 (kg)  
0 (cm)  
Low  
recovery timer  
Weight  
Recovery heart rate 80  
Polar Electro Inc. / Polar Electro Oy guarantees to the original consumer/  
purchaser of this product that the product will be free from defects in  
material or workmanship for two years from the date of purchase.  
Please keep the receipt or International Guarantee Card, which is  
your proof of purchase!  
The guarantee does not cover the battery, damage due to misuse,  
abuse, accidents or non-compliance with the precautions; improper  
maintenance, commercial use, cracked or broken cases or elastic strap.  
Guarantee does not cover any damage/s, losses, costs or expenses,  
direct, indirect or incidential, consequential or special, arising out of, or  
related to the product. During the guarantee period the product will be  
either repaired or replaced at an authorized service center free of  
charge.  
Height  
Recovery timer  
1 min  
Activity  
Recovery distance 1 km  
Heart touch  
HR max  
190  
VO2max  
function  
Recording rate  
Shows limits  
5 s  
male  
45  
female  
35  
Run speed (S625X)  
Bike 1 (S625X)  
Run speed (S725X)  
Bike 1 (S725X)  
Bike 2  
On  
Limit Values  
Exercise time  
Heart rate limits  
Pace limits  
OFF  
OFF  
On  
99 h 59 min 59 s  
30 - 240  
2 min - 60 min  
99 h 59 min 59 s  
99 min 59 s  
OFF  
2000  
2100  
OFF  
OFF  
On  
Target zone time  
Recovery time  
Calories  
Wheel size for bike 1  
Wheel size for bike 2  
Cadence  
99999 kcal  
Cumulative calories 999999 kcal  
Cumulative  
This guarantee does not affect the consumer’s statutory rights under  
applicable national or state laws in force, or the consumer’s rights  
against the dealer arising from their sales/ purchase contract.  
Power  
Activity sound  
Units  
exercise time  
Running/  
Riding time  
9999 h  
1
Help  
On  
9999 h  
This CE marking shows compliance of  
this product with Directive 93/42/EEC.  
OwnCal  
OFF  
On  
Tot. Dist./Odometer 999 999 km/ miles  
Files recorded  
Tests  
HR max-p  
OFF  
OFF  
OFF  
OFF/  
interval  
timer  
160  
2 km  
to memory  
Laps recorded  
to memory  
99  
Polar Electro Oy is a ISO 9001:2000 certified company.  
Copyright © 2005 Polar Electro Oy, FIN-90440 KEMPELE, Finland.  
Altitude  
AutoLap  
99  
All rights reserved. No part of this manual may be used or reproduced in any form or by any means  
without prior written permission of Polar Electro Oy. The names and logos marked with a ™ symbol  
in this user 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 that Windows is a registered trademark of  
Microsoft Corporation.  
Interval function  
Interval phases  
recorded to  
memory  
Temperature  
measurement  
30  
Interval heart rate  
Interval distance  
- 10 °C to +50 °C  
14 °F to 122 °F  
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K. POLAR DISCLAIMER  
L. POLAR GLOSSARY  
Activity level:  
Coded heart rate transmission:  
Polar coded transmitter automatically  
locks in a code to transmit your  
heart rate to the wrist unit. In a  
coded transmission the wrist unit  
accepts heart rate data only from  
the Polar coded transmitter. Coding  
significantly reduces crosstalk  
caused by other users of heart rate  
monitors. However, it does not  
necessarily reduce all environmental  
interference.  
The material in this manual is for informational purposes only. The  
products it describes are subject to change without prior notice, due to  
the manufacturer’s continuous development program.  
Your long-term physical activity level  
you need to assess in order to do the  
Polar Fitness Test.  
Polar Electro Inc. / Polar Electro Oy makes no representations or  
warranties with respect to this manual or with respect to the products  
described herein. Polar Electro Inc. / Polar Electro Oy shall not be liable  
for any damages, losses, costs or expenses, direct, indirect or incidental,  
consequential or special, arising out of, or related to the use of this  
material or the products described herein.  
Altitude and temperature:  
The altitude and temperature are  
measured by using an atmospheric  
pressure sensor. Air pressure changes  
constantly due to various weather  
conditions and therefore the  
calculated altitude of a certain spot  
may differ. Variation of high and low  
pressure or air conditioning can cause  
a change in the altitude reading.  
For example, a thunderstorm can  
cause a change of up to 80 mbars,  
which means a change of  
approximately 700 m/ 2000 ft in the  
calculated altitude. Therefore, it is  
recommended that you adjust the  
exact starting point altitude whenever  
a reliable reference; for example, a  
peak pointer or a map, is available. It  
is also recommended that you check  
the altitude of your house and other  
common starting points for training.  
This product is protected by one or several of the following patents:  
US 6277080, FI 111514, GB 2326240, US 6199021, US 6356848, US 6361502,  
US 6537227, US 6229454, EP 836165, FI 100924, FI 68734, DE 3439238,  
GB 2149514, HK 812/1989, US 4625733, FI 88223, DE 4215549, FR 92.06120,  
GB 2257523, HK 113/1996, SG 9591671-4, US 5491474, FI 88972,  
FR 92.09150, GB 2258587, HK 306/1996, SG 9592117-7, US 5486818,  
FI 96380, US 5611346, EP 665947, DE 69414362, FI 4150, DE 20008882.3,  
US 6477397, FR 0006504, FI 4069, DE 29910633, GB 2339833, US 6272365,  
FI 107776, US 6327486, FI 110915.  
Maximal oxygen uptake:  
(maximal aerobic power, VO2max ) Is  
the maximal rate at which oxygen  
can be used by the body during  
maximal work. VO2max is a good  
index of aerobic fitness.  
Maximum heart rate:  
(HR ) Is the highest number of  
heamrtaxbeats per minute of a person.  
Other patents and design patents in pending.  
Target zone:  
The area between the upper and  
lower target limits. Target zone  
selection is based on personal  
fitness goals.  
AutoLap:  
Automatically records lap times  
continuously after preset distance.  
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HRmax-p: Predicted maximum heart  
rate value.  
MAX %: Together with a heart rate  
reading indicates heart rate as a  
percentage of your maximum heart  
rate.  
Mem full: Appears on the display  
when the memory is full. You can  
continue your exercise and taking  
lap times but they won’t be  
recorded into the file.  
Night Mode: Appears when the  
display is illuminated in the  
Measuring or Recording mode.  
Odometer: Measures cumulative  
total distance of several cycling  
exercise sessions.  
Op. Test: Indicates OwnOptimizer  
test.  
OPTIONS: Indicates the Options  
mode.  
OwnCal: Calculates energy  
expenditure during exercise in  
kilocalories. 1 kilocalorie (kcal) = 1000  
calories (cal). You can follow how  
much energy you loose by exercising  
in one exercise session or in a day,  
week or even a year. The OwnCal can  
be used as a dose measure of exercise  
Display texts  
Interval, Int: Options mode:  
indicates Interval Training Set  
Recording mode: Indicates interval  
exercise session including warm-up,  
interval and cool-down phases.  
InZone/ Above/ Below: indicate  
the time spent within, above and  
below the target zone.  
KCal: Indicates the energy  
expenditure of your exercise.  
Lp: Indicates lap time.  
LAPS: Indicates how many lap times  
have been stored.  
Lim High: The higher limit of the  
target zone.  
Lim Low: The lower limit of the  
target zone.  
Limits1, 2, 3: Limits for Target  
Zones 1, 2 and 3.  
Limits S: Limits for Summary Zone.  
LRB, L - R*: Indicates the left and  
right pedaling balance.  
--: Indicates that you have no speed  
settings on.  
ALARM: Indicates the alarm in  
watch settings.  
Alt.: Indicates altitude.  
AM or PM: Are used in 12h Time  
mode. E.g. in 24h Time mode 13:00  
means 1:00 PM.  
Asc.: Indicates ascended meters/  
feet.  
AVG: Together with a reading  
indicates average heart rate.  
b1: Indicates bike 1 setting.  
b2: Indicates bike 2 setting.  
BasicUse: Exercising without  
settings.  
BestLap: Indicates the shortest lap  
time information.  
Cad*: Indicates pedaling speed  
CONNECT: Infrared  
communication mode.  
Cont: Up to 30 intervals succeed  
one another unless the Interval  
phase is manually stopped.  
CoolDown: Cool-down phase at  
the end of an interval training  
exercise.  
Dis.: Indicates distance.  
E0: BasicUse settings.  
E1-E5: Indicates which exercise set  
you have used for the exercise.  
ExeSet: Start setting your BasicSet  
(Int OFF) or Interval Training Set  
(Int On).  
Exe. Time: Exercise duration.  
FILE: Indicates the file mode.  
Fit. Test: Indicates fitness test.  
FULL: After having stored 99 laps  
measured in rounds per minute (RPM). (the use of intervals reduces the  
Calibrate: You can return to the  
previous manually set reference  
point altitude.  
amount). FULL appears in the  
display. You can continue taking  
lap times or intervals but they  
won’t be recorded into the file.  
MAX: Together with a heart rate  
reading indicates the highest heart  
rate.  
*Optional Polar Cadence Sensor or Polar Power Output Sensor required.  
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e.g. in nutrition planning. OwnCal  
calorie calculation starts when your  
heart rate reaches 90 bpm or is above  
60% of your maximum heart rate,  
whichever is smaller. These limits are  
set to count only exercise calories.  
The higher the heart rate, the faster  
the energy expenditure. OwnCal is  
individually calibrated by your preset  
weight, maximal oxygen uptake  
(VO2max ) and maximum heart rate  
(HRmax). The most accurate OwnCal is  
received by entering your clinically  
measured (in maximal treadmill or  
bicycle stress test) VO2max and HRmax  
into the wrist unit. Energy  
expenditure measurement is most  
accurate in continuous activities such  
as cycling and running.  
OwnINDEX: Result of Polar Fitness  
Test and comparable score with  
maximal oxygen uptake (VO2max) in  
ml/kg/min.  
PI %, Pedaling index*: Helps you  
to analyze how evenly the power is  
distributed. The smoother the  
pedaling motion, the closer the  
figure is to the ideal 100 %.  
A pedaling index of 100 % means  
that power is applied evenly  
throughout the whole pedal  
revolution.  
RecoTime, time-based recovery:  
You set the recovery time in the  
Options mode. In the File mode you  
will see the drop in your heart rate  
and the recovery duration.  
ru: Indicates running speed settings.  
Spd: Indicates velocity.  
Split Time: The elapsed time from  
the beginning of the exercise until  
storing the split time.  
Pwr*: Indicates Power Output  
measurement in cycling.  
Sw: Indicates stopwatch.  
RecoDist, distance-based  
recovery: You set the recovery  
distance in the Options mode. In the  
File mode, you will see the drop in  
your heart rate and the recovery  
distance.  
RecoHr, heart-rate-based  
recovery: You set the heart rate,  
which will end your recovery  
calculation. In the File mode you  
will see the drop in your heart rate  
and the recovery duration.  
Timer1, 2, 3: Interval Training mode:  
Countdown timers for the Interval  
Training set.  
Tot. Dist.: Measures cumulative  
total distance of several running  
exercise sessions.  
WarmUp: Warm-up phase in the  
beginning of an Interval Training  
exercise.  
Pc: Indicates running pace  
measured minutes/km or minutes/  
mile.  
*Optional Polar Cadence Sensor or Polar Power Output Sensor required.  
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Recall training information .................. 71  
Recording rate settings ......................... 33  
Records file ............................................. 82  
Recovery during BasicSet ............... 68, 73  
Recovery during Interval training . 65, 78  
Recovery settings ............................ 28, 31  
Reminder on/off ..................................... 49  
Reset cumulative values ........................ 83  
Reset maximum values .......................... 84  
Reset the trip distance........................... 69  
Return to the Time of day display .......... 7  
Selecting exercise type .......................... 23  
Setting tips ............................................. 50  
Speed settings ........................................ 38  
Start an exercise set ............................... 61  
Start cycling measurement ................... 54  
Start running measurement ................. 53  
Start measuring your heart rate.... 13, 51  
Stop an interval training session .......... 67  
Stop measuring your heart rate .... 14, 68  
Swap the exercise type .......................... 68  
Swap the limits ....................................... 57  
Swap the speed settings........................ 69  
Swap the time zones 1/ 2 ...................... 50  
Technical specifications ....................... 113  
Temperature .............................. 36, 59, 74  
Time of day settings .............................. 48  
Timer settings ......................................... 26  
Transmitter ........................................ 5, 13  
Update HRmax-p and  
Index  
12h/ 24h time mode............................... 48  
Activity/ button sound on/off ............... 45  
Alarm settings ........................................ 47  
All that you can do with your  
Heart rate limits on/off ......................... 27  
Heart rate limits settings ....................... 26  
Heart touch function ............................. 70  
Help on/off ............................................. 46  
How to enter settings ........................... 19  
HRmax-p on/off ...................................... 36  
Illuminate the display ............................ 57  
Interrupt an interval  
running/cycling computer................. 15  
Altitude ......................... 36, 53, 54, 59, 74  
Altitude on/off ....................................... 36  
Altitude reference point ....................... 36  
AutoLap on/off ....................................... 37  
BasicSet exercise .............................. 24, 67  
Bike 1/2 ................................................... 40  
Buttons ...................................................... 6  
Cadence on/off ....................................... 42  
Care and maintenance ........................ 100  
Check sensor ......................................... 112  
Code search ............................................ 51  
Date settings ......................................... 48  
Deleting a file........................................ 81  
Display configuration ............................ 59  
Easy start .................................................. 8  
Exercise set ............................................. 23  
File.. ........................................................ 71  
Fitness test .............................................. 85  
Fitness test on/off .................................. 36  
Foot pod calibration .............................. 38  
Foot pod installation ............................... 9  
Frequently asked questions ................ 109  
Functions during the exercise ............... 55  
Guarantee ............................................. 117  
Heart rate limits checking ..................... 74  
exercise phase .................................... 70  
Interrupt an interval or  
recovery calculation ......................... 70  
Interval Training Set .............................. 24  
Lap and split time storing .............. 58, 78  
Measuring units settings ....................... 45  
Naming bike 1 or 2 ................................ 44  
Naming exercise sets.............................. 32  
Odometer ............................................... 76  
OwnCal calorie expenditure ............... 121  
OwnCal on/off ........................................ 35  
OwnIndex ............................................... 85  
OwnOptimizer ........................................ 93  
OwnOptimizer on/off ............................ 36  
Pace difference value ............................ 61  
Pace limits on/off .................................. 27  
Pace limit settings .................................. 26  
Pause an exercise ................................... 58  
Power on/off........................................... 43  
Power output .................................. 60, 74  
Precautions ........................................... 105  
Predicted maximum heart rate............. 87  
OwnIndex to user information ........ 90  
User information settings ..................... 20  
Wheel size............................................... 41  
Zone alarm On/OFF ................................ 56  
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NOTE  
Accessories  
Polar Cadence Sensor:  
A wireless sensor that measures the frequency at which you  
turn the pedals of your bicycle.  
Power Output Sensor:  
The Polar Power Output system measures pedaling power  
when cycling. It also measures left/right balance (LRB  
describes the share of power output of left and right as a  
percentage), pedaling index (describes how evenly power  
output was produced during a cycle round), speed, cadence  
and distance. If you use the Power Sensor, you do not need  
to mount any other accessories on your bicycle.  
Polar MobileLink Application  
The Polar MobileLink application enables infrared  
communication between the Polar S625X and Polar S725X,  
and a compatible Nokia mobile phone. You can transfer  
data from your wrist unit and quickly analyse your  
performance in graphical format on the phone's bright  
colour screen. Mobile connectivity allows you to share your  
experience with your friends or coach by SMS, or forward  
your activity data to the Polar PC Software or Web Service  
for further analysis and longer-term follow-up. Check  
www.polar.fi/mobilelink to learn more about the Polar  
MobileLink application; you will also find a list of  
compatible phone models and instructions on how to  
download the application.  
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NOTE  
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