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Polar RS800 Training System
RS800 Wrist Unit
Polar s3 stride sensor™ W.I.N.D. (option)
®
Polar WearLink W.I.N.D. Transmitter
Polar ProTrainer 5™ Software for Windows
Optimising training effect with the RS800
Polar RS800sd
Plan – Train – Analyse:
Using the Polar RS800 training system
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Plan – Train – Analyse:
Using the Polar RS800 training system
A complete training system
for runners and endurance athletes
10-11 Plan – Train – Analyse:
Using the Polar RS800 training system
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Detecting training effect by Measuring Heart Rate Variability –
R-R Recording
®
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Polar OwnZone
Polar OwnOptimizer™
Running Index
Running Cadence and Stride Length
Polar sport zones
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Design
Display
Battery
Ergonomically moulded
for maximum comfort and
usability.
Scratch resistant lens with
magnification. Large 3 row
LCD.
User changeable, CR2032,
3volt.
RS800 Wrist Unit
Using interference free Polar W.I.N.D. (Wireless Integrated Network
RS800 Wrist Unit Technical Specifications
®
Device) technology, RS800 communicates with the Polar WearLink
transmitter W.I.N.D. and Polar s3 stride sensor™ W.I.N.D. over a wireless
2.4GHz frequency. Wearlink sends 1ms resolution ECG data to the wrist
unit and, tracking the position of the foot 1000 times a second, the s3
stride sensor (option) sends speed, distance and cadence data.
Time 1 & 2, Date, Alarm,
Reminder, Event Countdown.
Watch functions:
Heart rate measuring range:
Current speed display range:
Altitude display range:
Ascent resolution:
Memory size:
15–240BPM
Stride sensor: 0–36km/h or 0–22,3mph
-550m … +9000m / -1800ft … +29500ft
5m / 20ft
Combining data received from WearLink and the s3 stride sensor with
time and altitude, RS800 measures:
1Mb /99 files
• Heart Rate (min, max and average)
• Beat to beat variation
Connectivity:
IrDA and Polar W.I.N.D. 2.4GHz Wireless
English, French, German and Spanish
User changeable, CR2032
Avg. 1 year (1h/day)
User interface Language:
Battery type life:
• Pace / Speed (max and average) 1
• Distance 1
• Running cadence (max and average) 1
Battery life:
• Average stride length 1
Battery sealing ring:
Operating temperature:
Wrist band and buckle material:
Back cover:
Silicon O-Ring, 20.0 x 1.1
-10°C to +50°C / 14°F to 122°F
Polyurethane, stainless steel
Polyamide, stainless steel
46g
• Calorie consumption
• Changes in altitude
• Total training time
• Time spent in training intensity zones (Polar sport zones)
• Running index (running performance level quantification)
Weight:
Water Resistance:
50m / 5Bar pressure
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Optional s3 stride sensor is required.
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s3 Stride Sensor Specifications:
Polar s3 Stride Sensor™ W.I.N.D. (option)
Going beyond speed and distance to provide insight into the running
stride itself, the s3 stride sensor is a durable light-weight module that
measures just 55 x 39 x 14mm. It can be mounted securely and
unobtrusively to training shoe laces or placed inside the specially designed
mid-sole cavity in the adidas Fusion running shoe.
The s3 stride sensor is activated automatically by the RS800 wrist unit
at the beginning of a training session and transmits speed, distance and
cadence data to the RS800 wrist unit using Polar W.I.N.D. 2.4GHz
wireless transmission technology.
Polar W.I.N.D. 2.4GHz Wireless
55 x 39 x 14mm
Connectivity:
The s3 stride sensor has user changeable battery with a minimum lifetime
of 50 hours during normal use. Remaining battery life can be checked
remotely with the Polar ProTrainer 5™ PC software. Low battery warnings
will also be displayed on the RS800 wrist unit.
Casing Dimensions:
Casing Materials:
Weight:
Composite polycarbonate
21g
To 50M / 5Bar pressure
User changeable, CR2430
Average 50 hours of use
Silicon O-Ring, 25.0 x 1.2
-10°C to +50°C / 14°F to 122°F
+\- 1 to 3% or better once calibrated
Water Resistance:
Battery type:
Polar s3 stride sensor is the most effective technology for tracking real-
time pace, distance and cadence.
Battery life:
Battery sealing ring:
Operating temperature:
Accuracy:
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®
WearLink Specifications:
Polar WearLink W.I.N.D. Transmitter
Since pioneering the development of wireless heart rate sensors, Polar
has consistently led the field in furthering the technology to improve
resolution and eliminate interference. The WearLink W.I.N.D. transmitter
and soft textile chest strap is the latest generation of Polar’s proprietary
heart rate sensing and transmission technology. The transmitter is also
fully compatible with adidas Fusion apparel.
Polar Wearlink W.I.N.D.
is the world´s only soft
textile transmitter.
Measuring every beat of the heart with 1millisecond resolution, WearLink
sends beats per minute and beat to beat variability information to the
RS800 wrist computer for analysis.
Polar W.I.N.D. transmission technology uses a robust 2.4GHz frequency
for longer range transmission and to eliminate interference from external
influences such as power lines etc.
Connectivity:
Polar W.I.N.D. 2.4GHz Wireless
User changeable, CR2025
Avg. 2 years (3h/day)
Battery type:
Battery life:
Battery sealing ring:
Operating temperature:
Connector material:
Weight:
O-ring 20.0 x 1.0, material silicone
-10°C to +40°C / 14°F to 104°F
Polyamide
23g
Strap material:
Polyurethane/ Polyamide/ Polyester/
Elastane/ Nylon
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Average stride
length curve
Cadence curve
Heart rate curve
Speed curve
Elevation curve
ProTrainer 5™ Software for Windows
With Polar ProTrainer 5, you can analyse your training sessions based on: heart rate
zones, speed, distance, time and increasing/ decreasing heart rate.
Completing the RS800 Training System, Polar ProTrainer 5 professional
training software for Windows allows you or your coach to easily design
and analyse training sessions based on: heart rate zones, speed, distance,
time and increasing/decreasing heart rate.
Through wire free (IrDA) communication you can personalize settings on
the wrist unit, upload up to 21 date time activated training programs
and, download exercise files from the wrist unit for detailed tracking and
analysis.
ProTrainer 5 enables you to:
Minimum System Requirements
• Plan an unlimited amount of
dynamic training sessions
(transferable to the wrist unit 21
workouts at a time).
• Share training plans and exercise
files over email
• Easily compare results vs. targets.
• Analyse at a glance with intuitive
graph views
• Windows® 2000/XP (32bit)
• IrDA compatible port (an external
IrDA device or an internal IR port)
• Pentium II 200 MHz processor
or faster
• SVGA or higher resolution monitor
• 20 MB hard-disk space
• Create a multitude of insightful
reports for tracking training trends
and for post-season analysis.
Polar ProTrainer 5 is a professional tool for training planning
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Polar sport zones:
Use sport zones to guide
intensity during the training
session to achieve desired
effect (hard to recovery).
Optimising Training Effect With the RS800
When you train or workout you are over stressing your body. After training
your body enters a recovery phase during which it over-compensates for
the training, resulting in improved strength and fitness - this damage
and repair cycle is called training effect. If you train too hard and / or
too often you don´t allow your body sufficient time to recover in between
training sessions, the compound result can be a negative gain.
Polar Exertion Count:
OwnZone¤:
Option for daily aerobic
training zone based on
current recovery level.
ProTrainer 5 provides you
with a clear quanitification
of your training load for
each workout.
OwnOptimizer“:
Test the following
day for level of
training effect.
By knowing your state of recovery from previous training sessions you
can determine how hard, how long or whether to train at all on any
particular day.
The unique package of features in the RS800 enables you to monitor
your recovery, compare exertion levels (even across different sports) as
well as find the optimal training intensity for your current physical state.
R-R Intervals:
OwnOptimizer“:
Check for recovery
status to confirm whether
you`re ready for heavy training
For a quick check of
recovery status before
next training session.
For active persons during regular training
For elite level athletes during heavy training periodizition phase
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Intensity zones (heart rate) or speed zones (pace)
2 x 2km intervals
4 x 1km intervals zone 4
10 minute light warm-up
10 minute cooldown
An example of a distance-based interval session created with the Polar ProTrainer 5 software.
PLAN – TRAIN – ANALYSE:
USING THE POLAR RS800 TRAINING SYSTEM
The power to compare targets vs. results
Plan your training program with ProTrainer 5
The program can be built up from an unlimited number of training
sessions with each session comprising up to 12 phases with an unlimited
amount of repetitions.
The duration of each training phase can be based on time, distance,
increasing heart rate, decreasing heart rate or manually set during exercise
(activate/deactivate through button push on the wrist unit). Phase intensity
can be defined in Polar sport zones, as a percentage of maximum heart
rate or left unspecified.
Actual mileage achieved
Weekly mileage target
Transfer up to 21 pre-planned training sessions to the RS800 wrist unit
via infra-red (IrDA) link. The RS800 sets a reminder alarm for the
specified date and time of each session and configures itself automatically
with the desired settings.
NB: ProTrainer is very powerful and extremely configurable. To best experience what this
Create Training Programs Directly on the RS800
Polar ProTrainer 5 calendar view gives a snapshot view of your training plan month by month.
You can also use the RS800 in free exercise mode or create dynamic
training sessions directly on the wrist computer with combinations of
heart rate, speed, distance and timing parameters.
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Display example 1
Display example 2
Display example 3
- Lap time
- Ascent
- Distance
- Pace
- Distance
- Cadence
- Pace
- Heart rate
- Heart rate
PLAN – TRAIN – ANALYSE:
USING THE POLAR RS800 TRAINING SYSTEM
The RS800 During Training
Personalize the information to be displayed from the following choices:
During training there are up to 6 different display settings which can be
scrolled through. Each display setting shows 3 pieces of information on
separate rows. The information for each row is fully user configurable
allowing the optimal combination of real time feedback. Furthermore,
a zoom function for the top and middle rows provides maximum visibility
of key information at the push of a button.
• R-R timing
• Heart Rate (BPM, % of max, % of HRR)
• Cadence 1
• Speed / Pace (km/h, min/km) 1
• Distance 1
• Lap Distance 1
A zone alarm can be set to provide audible indication when training
intensity is either above or below current phase target.
• Current Altitude
• Ascent / Descent
• Calories burned
The file recording resolution can also be configured to either 1, 5, 15
or 60 seconds.
• ZonePointer / Zone Trend Graph (speed 1, heart rate, Polar
sport zone)
• Phase / Lap time
• StopWatch
• Time of day
Dynamic Training
The RS800 features has a unique ZoneLock function which allows you
to activate and deactivate target zones for intensity or speed with a single
button push.
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Optional s3 stride sensor is required.
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Time
HR
Pace/Speed
Distance
Cadence
Stride length
Altitude
PLAN – TRAIN – ANALYSE:
TOTAL LAP RECALL USING THE POLAR RS800 TRAINING SYSTEM
Post Training Analysis on the RS800
For quick analysis, you can review recorded data on the display of the
RS800 immediately after training. The information available is as follows:
RS800sd has a highly comprehensive
lap information collection system.
You can review the parameters of
each lap taken during each run for
up to 99 laps.
LAP
1
2...99
• Session start time
• Total session duration
• Total distance
• Speed / Pace – maximum and average
• Altitude – maximum, minimum and total ascent/descent.
• Total calories
• Running index
• Cadence – maximum and average.
• Average stride length
• Heart rate – maximum, minimum and average in BPM and as % of HR
• Time spent in each sport zone
max
You can also review and compare this information for each exercise phase
and lap time.
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In ProTrainer 5 you can also add
notes and ‘day specific’ information
(weather conditions, amount of
sleep, resting heart rate etc.) to
the exercise file for future reference
/ remote analysis by your coach.
PLAN – TRAIN – ANALYSE:
USING THE POLAR RS800 TRAINING SYSTEM
Post Training Analysis in ProTrainer 5
Once the exercise file has been transferred to ProTrainer 5 software you
can analyse every aspect of your training session in exacting detail.
Select any point during the training (data intervals depend on recording
resolution selected – 1, 5, 15 or seconds) and you can quickly see time,
heart rate, calorie rate, speed, pace, distance, cadence, altitude and
ascent/decent. Information is also clearly displayed in a graphs enabling
easy visual trend comparison between each data point, for example,
heart rate vs. route elevation profile.
See your route elevation
profile from every training
session
Route elevation
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Measuring Heart Rate Variability – R-R Recording
Heart rate varies with every heartbeat. Heart rate variability (HRV) is the
timing between beats, also known as R-R intervals.
An average heart rate of 60 beats per minute (bpm) does not mean that
the interval between successive heartbeats would be exactly 1.0 sec,
instead they may fluctuate/vary from 0.5 sec up to 2.0 sec.
HRV is affected by aerobic fitness and is generally large at rest for a
well conditioned heart. Other factors that affect HRV are age, genetics,
body position, time of day, and health status. During exercise, HRV
decreases as heart rate and exercise intensity increase. HRV also decreases
during periods of mental stress.
Variation in milliseconds between each heartbeat.
HRV is regulated by the autonomic nervous system. Parasympathetic
activity decreases heart rate and increases HRV, whereas sympathetic
activity increases heart rate and decreases HRV.
RS800 shows SD1
timing in real-time
®,
®
HRV is used in the OwnZone OwnIndex , and in OwnOptimizer™
features. It can also be monitored on its own using the RS800. If your
HRV changes at a given running pace and heart rate, this may indicate
a change in your training load and stress.
SD1 is the mean time difference
between maximum & minimum
heart beat intervals.
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812
732
845
745
642
640
638
639
641
Aerobic Training. Less than 3ms SD1.
Resting Heart Rate. High variability.
®
OwnZone
When you exercise your heart rate increases and the variability timing
between beats decreases. Polar’s research has identified that the point
where the timing difference plateaus (i.e. becomes too negligible to
measure) is the point where your aerobic training becomes effective.
From a controlled warm-up, the OwnZone feature identifies the point
where variability plateaus and then defines the correct aerobic training
zone for you. The benefit of this real-time measurement is that it matches
your training intensity with your daily physical condition, compensating
for effects such as: training load vs. recovery, stress, tiredness and even
the on-set of illness.
Training dynamically with OwnZone enables you to optimally balance
effort vs. effect.
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*HEART RATE VARIABILITY
OwmOptimizer™
OwnOptimizer reading
Successful training requires temporary overloading: longer exercise
duration, higher intensity and frequency, or higher total volume. However,
if you overload too much the effect to overall performance gains can be
negative. To avoid this, overloading must always be followed by an
adequate recovery period.
Polar OwnOptimizer measures heart rate and beat to beat variability
during a simple orthostatic (laying down to standing) test. In this way
it is able to identify the level of your training status and recovery, helping
you to obtain optimal longer term performance benefits by ensuring you
don’t over or under train.
OwnOptimizer values range from 1 (Good Recovery) to 9 (Parasympathetic
Overtraining). Using OwnOptimizer minimizes the risk of negative
progression through excessive overtraining.
By testing yourself in the morning after a training session and after recovery days you
are able to determine your level of recovery and adjust training intensities accordingly
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Running Index
Combining aerobic fitness (VO2max) and exercise economy (how efficient
your body is at running), Running Index offers an easy way to measure
performance (how fast/easily you run at a given pace).
By recording your Running Index over time, you can monitor progress.
Improvement means that running at a given pace requires less of an
effort, or that your pace is faster at a given level of exertion.
You can improve your Running Index results by improving your fitness
level and running technique.
Running Index tells you more about your performance level because,
unlike a VO2max test, it factors in running technique. It is the equivalent
to performing a Cooper test every run!
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Recommended Cadence vs. Height
Marathon time
Pace
4hours
3.5hours
5:00/km
3hours
2.75hours
3:55/km
5:42/km
4:17/km
Height
190cm
180cm
170cm
160cm
84-86
86-88
88-90
90-92
86-88
88-90
90-92
92-94
88-90
90-92
92-94
94-96
90-92
92-94
94-96
96-98
Stride length = the distance of a stride.
Running Cadence and Stride Length
Cadence is the number of times the foot with the stride sensor hits the
ground per minute. Stride length is the average length of one step.
There are two ways to run faster: moving your legs at a higher cadence
or taking longer steps. Elite long distance runners typically run with a
high cadence of 85-95. On uphills, typical cadence values are lower. On
downhills they are higher. Runners adjust stride length to gather speed:
stride length increases as speed increases.
A common problem for less experienced runners is a low cadence caused
by over striding, the result of this is braking against forward motion with
each step - Not a good idea!. By focusing on leg speed as part of your
training plan you can easily improve your overall technique and benefit
from greater running efficiency.
Cadence = number of strides per time unit.
overstriding
optimum
For more information on Running Cadence and Stride Length please visit
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Example
interval
durations
Intensity %
of HRmax, bpm
Target zone
Training benefit
Sport Zones
Benefits: Maximal or near maximal effort for breathing and muscles
Feels like: Very exhausting for breathing and muscles
Recommended for: Very experienced and fit runners. Short intervals only,
usually in final preparation for short running events
90–100%
171–190 bpm
less than
5 minute
MAXIMUM
Polar sport zones introduce a new level of ease in
heart rate-based training. Training is divided into
five sport zones based on percentages of maximum
heart rate. With sport zones, you can easily select
and monitor training intensities to achieve optimal
results.
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Benefits: Increased ability to sustain high speed endurance
Feels like: Muscular fatigue and heavy breathing
Recommended for: Experienced runners for all year round training varying
in length. Becomes more important during pre competition season
80–90%
152–171 bpm
2–10
minutes
HARD
4
Benefits: Enhances general training pace, makes Moderate intensity
efforts easier and improves efficiency
Feels like: Steady controlled fast breathing
Recommended for: Runners progressing towards events or looking for
performance gains, particularly for half and full marathon training
70–80%
133–152 bpm
10–40
minutes
MODERATE
RS800 screen shot
current Sport Zone
3
Benefits: Improves general base fitness, improves recovery and boosts
metabolism
Feels like: Comfortable and easy, low muscle and cardiovascular load
Recommended for: Everybody for long training sessions during base training
periods and for recovery exercises during competition season
60–70%
114–133 bpm
40–80
minutes
LIGHT
2
After exercise, time spent in each sport zone is
displayed. Use the weekly display to see in which
sport zones you have been exercising, and the
duration spent in each sport zone.
Benefits: Helps to warm up and cool down and assists recovery
Feels like: Very easy, little strain
Recommended for: For recovery and cool-down exercises throughout
the training season
50–60%
104–114 bpm
20–40
minutes
VERY LIGHT
1
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