"ENG
S625X
RUNNING COMPUTER
USER MANUAL
Display symbols
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. 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. 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. The graphic bar consists of five blocks. A flashing block indicates in which level you are in the Options settings or File recalling loops. Continuously running bars indicate that the exercise is recorded. Indicates low battery.
See the glossary for display text interpretation.
Road Map
Time of Day
Measuring Mode Recording Mode
File
Recorded Information
Options
Tests
Op. Test Fit. Test Op. Test Reset
Connect
Infrared Communication
OK Scroll Up / Down STOP - exit the displayed mode
Monitor Set
Sound On/OFF
Watch Set
Alarm
Exercise Set
BasicUse, E0
Memory Set
Rec. Rate 5 Sec
Function Set
OwnCal On/OFF
Speed Set
Speed OFF
User Set
kg/lbs cm/ft inch Birthday
Time 1/2 Units 1/2 Date Help On/OFF Remind On/OFF
ExeSet 1, E1
15 Sec
Tests On/OFF HRmax -p On/OFF
Run On
E2 60 Sec E3 E4 E5 Interval On/OFF
Bike 1/2 Wheel Altitude On/OFF AutoLap On/OFF Cadence On/OFF Power On/OFF Foot pod calibration Sex Activity
HRmax VO2max
Keep the Road Map and Quick Guide on the back cover open while reading the manual.
Dear Customer
Congratulations on purchasing a Polar Running Computer! We are proud to assist you in achieving personal fitness and performance goals. If you want to get even more out of your Running Computer during training, check www.polar.fi for: • the best product and training tips in Polar Personal Trainer • the software updates and other value added service for your S-series Running Computer in Polar Product Support
The features of this Running 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 Computer" section. Please read this manual carefully to familiarize yourself with the Polar Running 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 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 Computer. Thank you for choosing Polar!
CONTENTS
A. Getting going ....................... 5
Running Computer parts . ....................... 5 Buttons and their functions .................... 6 Easy start ................................................... 8 How to prepare the wrist unit ........... 8 Installing the Polar S1™ foot pod ..... 9 Assembling the S1 foot pod battery .................................................. 9 Attaching the S1 foot pod on your shoe ...................................... 10 How to put the transmitter on ........ 11 How to start measuring your heart rate ................................... 11 How to stop measuring your heart rate ................................... 12 After exercising .................................. 12 All that you can do with your Running Computer ................................ 13 Setting pace limit .......................... 24 Turning limits on/off ..................... 25 Setting recovery calculation ......... 26 Setting interval type ..................... 27 Setting number of intervals and recoveries ....................................... 28 Setting interval recovery .............. 29 Naming exercise sets ......................... 30 Setting recording rate ........................... 31 Turning functions on/off ....................... 33 OwnCal calorie counter on/off ......... 33 Test on/off .......................................... 34 Predicted maximum heart rate on/off ................................ 34 Altitude and thermometer on/off ... 34 AutoLap on/off .................................. 35 Speed settings ........................................ 36 Running settings .................................... 36 Calibration by running ...................... 37 Calibration manually ......................... 38 Bicycle settings ....................................... 38 Wheel size .......................................... 39 Cadence on/off .................................. 40 Power on/off ...................................... 41 Naming bike 1 or 2 ............................ 42 Monitor settings .................................... 43
B. How to enter settings ........ 17
User information settings ..................... 18 Exercise settings ..................................... 21 Selecting exercise type .......................... 21 Setting exercise sets .......................... 22 Setting timers ................................ 24 Setting limits .................................. 24
Activity/button sound on/off ............ 43 Selecting measuring units ................ 43 Help on/off ......................................... 44 Watch settings ........................................ 45 Setting alarm ..................................... 45 Setting time of day ............................ 46 Setting date ........................................ 46 Reminders on/off ............................... 47 Setting tips ............................................. 48 Swap time 1 or time 2 ....................... 48 Shortcut to watch settings ............... 48 Swap measuring units ....................... 48 Swap date, user ID number, user name and logo .......................... 48
C. Exercise ................................ 49
Measuring mode .................................... 49 Recording mode ..................................... 52 Heart rate zone alarm on/off ........... 53 Swapping the heart rate pace limits .......................................... 54 Illuminating the display .................... 54 Storing lap and split time ................. 55 Pausing the exercise .......................... 55 Swapping the displayed exercise information ......................... 56
Starting an exercise set ......................... 58 Exercising with Interval Training Set ... 59 Warm-up phase .................................. 60 Interval phase .................................... 60 Cool-down phase ............................... 63 Interrupting an interval training exercise ................................ 64 Exercising with BasicSet ........................ 64 Starting the timers ............................ 64 Starting the recovery calculation ..... 65 Stopping the exercise ............................ 65 Tips during the exercise ........................ 65 Swapping the exercise type .............. 65 Swapping the speed setting ............. 66 Resetting the trip distance ............... 66 Returning to the manually set altitude ......................................... 66 Restarting the interval or recovery calculation .......................... 66 Interrupting an interval or recovery calculation .......................... 67 Interrupting a phase of an interval training exercise .................. 67 Heart Touch Function ........................ 67
D. How to recall training information .......... 68
Exercise time ...................................... 70 Recovery information of BasicSet .... 70 Exercise distance ................................ 70 Pace information ............................... 70 Speed information ............................ 70 Cadence information ........................ 70 Altitude ............................................... 71 Temperature ....................................... 71 Ascended meters/feet ....................... 71 Power .................................................. 71 Pedaling index ................................... 71 Left right pedaling balance .............. 71 Limits ................................................... 71 Exercise time within, above and below the target zones ..................... 72 Calorie expenditure ........................... 72 Cumulative calorie count .................. 72 Cumulative exercise time count ....... 72 Cumulative running/riding time ...... 72 Total distance (Tot. Dist./Odometer) .. 73 Interval Training information ........... 73 Lap information ................................. 75 Recorded samples .............................. 77 Deleting a file .................................... 78 Deleting all files ................................. 78 Records file ............................................. 79 Resetting cumulative counts to zero .................................... 80 Returning to your previous maximum value ................................. 81
E. Tests ...................................... 82
Polar Fitness Test .................................... 82 OwnIndex ........................................... 82 Predicted maximum heart rate ........ 84 Fitness test settings ........................... 85 Carrying out the test ......................... 85 Update OwnIndex and HRmax-p ........ 87 Fitness classes ..................................... 88 Training Optimizer ................................. 90 OwnOptimizer ................................... 90 Baseline tests ...................................... 91 Monitoring OwnOptimizer values ... 91 Carrying out the test ......................... 91 How to interpret the results ............. 93
F. Care and maintenance ....... 97 G. Precautions ....................... 101 H. Frequently asked questions ........................... 105 I. Technical Specifications ... 109 J. Limited Polar International Guarantee ......................... 112 K. Disclaimer ......................... 113 L. Polar glossary ................... 114
Display texts ......................................... 115 Index ...................................................... 119
A. GETTING GOING
Running 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. The foot pod transmits the running speed and distance measurements to your wrist unit.
A5
Buttons and their functions
Signal/ Light
Turns the beep on or off. Turns the backlight on.
SIGNAL/ LIGHT
Stop Return - Stops measuring the heart rate. Exits the displayed mode and returns to the previous mode level. Returns to the Time of day display from any mode by pressing and holding the stop button. OK 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.
STOP
OK
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Up
Moves to the following mode. Increases the selected value. Resets the Running Computer.
Reset
Down Returns to the previous mode. Decreases the selected value.
Useful tips • Briefly pressing a button (approximately 1 second) will do different things than pressing and holding the button for a longer period of time (approximately 2 to 5 seconds). If your press the button for a longer period of time, you can use shortcuts. • The buttons are slightly stiffer than those of an ordinary watch to prevent them from being pressed accidentally. • You can always return to the Time of day display from the Options setting or File recalling loops by pressing and holding the stop button.
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Easy start
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. 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). 3. Your Running 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 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. 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™.
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Installing the Polar S1™ foot pod First, make sure that there is a battery in the foot pod. You can check this by pressing 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. Assembling the S1 foot pod battery The estimated average battery life span of the foot pod is 40 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: 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 foot pod by lifting the cover from the rear. Use the holder to remove the cover (see picture). 3. Open the battery cover carefully. Pull out the battery case. 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. 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. 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. 7. Do not throw the replaced battery away with normal waste; take it to a place where batteries are recycled.
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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. 2a./b./c. 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 by pressing and holding the red button. A green light will start to flash. Turn the foot pod on after your heart rate is displayed on the wrist unit. 5. After exercising, turn the foot pod off by pressing and holding the red button. The green light fades. When the green light on the foot pod turns red, you need to replace the battery before your next run.
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2a
2b
2c
3
4
How to put the transmitter on 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. How to start measuring your heart rate 1. Begin with the display that shows the time of day. 2. Keep the wrist unit within 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,
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mobile phones may cause interference when starting the heart rate measurement. 4. Press the OK button to start measuring your heart rate. A heart symbol will start flashing and your heart rate (beats per minute) will appear in a maximum of 15 seconds. 5. Press OK again. The stopwatch starts running and you can start exercising. The exercise data will only be stored in a file if you have turned the stopwatch on. How to stop measuring your heart rate 1. Press the stop button. The stopwatch and other calculations stop. The heart rate measuring continues, although exercise data is no longer recorded. 2. Press the stop button again. The heart rate measuring stops. The wrist unit shows the Time of day display again. After exercising 1. 2. 3. 4. Carefully wash the transmitter with a mild soap and water solution. Rinse it with pure water. Dry the transmitter carefully with a soft towel. 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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All that you can do with your Running Computer
Here is a short overview of the modes of the wrist unit and the different functions they offer you. 1. TIME OF DAY In this mode you can use your running computer as a watch since it can display the time, date, weekday, alarm and two different time zones. In addition, you can upload a personal logo, user number or user name from a PC. You can also upload 7 reminders with alarms. 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. 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.
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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. B. Freely programmable BasicSet offers you t..."
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