Polar Electro RS300X Bedienungsanleitung

Polar RS300X™

User Manual

Contents

1. GET STARTED................................ 4

Get to Know Your Polar RS300X............ 4

Wrist Unit Buttons and Menu Structure .... 5

Start With Basic Settings ................... 6

Symbols on the Display ..................... 7

2. BEFORE TRAINING........................... 8

Polar Fitness Test........................... 8

OwnZone Limits ............................. 12

3. TRAINING.................................... 13

Wear the Transmitter ....................... 13

Wear the Polar S1 foot pod* ............... 14

Wear the Polar G1 GPS Sensor*............ 16

Start Training................................ 17

During Training.............................. 18

Stop Training................................ 21

4. AFTER TRAINING ............................ 22

Summary .................................... 22

Review Training Data ....................... 23

Transfer Data................................ 27

5. SETTINGS.................................... 28

Watch Settings.............................. 28

Exercise Settings............................ 29

Feature Settings............................. 31

User Settings................................ 32

General Settings ............................ 34

6. IMPORTANT INFORMATION ................. 35

Caring for Your Polar RS300X.............. 35

Precautions ................................. 39

Troubleshooting............................. 41

Technical Specifications ................... 42

ENGLISH

Guarantee and Disclaimer .................. 44

ENGLISH

1. GET STARTED

Get to Know Your Polar RS300X

The Polar RS300X training computer displays and records your

heart rate and other data during training.

The Polar WearLink®+ transmitter transmits the heart rate signal to

the training computer. The transmitter consists of a connector and

strap.

Optional Accessories

The Polar S1 foot pod™ transmits the running speed and distance

data to your training computer.

The Polar G1 GPS sensor transmits the speed and distance data to

your training computer. Can be used for various sports, in addition

to running.

The latest version of this user manual can be downloaded at http://www.polar.fi/support.

ENGLISH

4Get Started

Wrist Unit Buttons and Menu Structure

UP: Enter the menu and move through selection

lists, adjust values

DOWN: Enter the menu and move through

selection lists, adjust values

RED button: Confirm selections, access exercise

menu, start training (with a long press)

BACK:

• Return to the previous level

• Cancel selection

• Leave settings unchanged

• With a long press, return to Time view

LIGHT:

• Illuminate the display

• With a long press, enter Quick menu in Time view

(to, e.g., lock buttons or set alarm), or during

training (to, e.g., adjust training sounds or lock

buttons)

-Touch: To view information during training without pressing buttons, bring the training computer near

the Polar logo on the transmitter. See Feature Settings for more information.

ENGLISH

Get Started 5

Start With Basic Settings

To activate your Polar RS300X, press any button

for one second. Once RS300X is activated, it

cannot be switched off.

1. Press the RED button to access the Language

menu. Select English,Deutsch,Español or

Français with UP/DOWN and confirm with the

RED button.

2. Start with basic settings is displayed.

3. Press the RED button and continue with basic

settings.

4. Select Time format.

5. Enter Time (hours and minutes).

6. Enter Date.

7. Select Units. Select metric (kilograms,

centimeters, KCAL) or imperial (pounds, feet,

CAL). Calories are always measured as

kilocalories.

8. Enter Weight.

9. Enter Height.

10. Enter Date of birth.

11. Select Sex.

12. Settings OK? is displayed.

Select Yes to accept and save settings.

RS300X enters Time view.

Select No to change settings. Press BACK until

you return to the setting you want to change.

To modify your personal settings later, see User

Settings.

ENGLISH

6Get Started

Symbols on the Display

Symbol Description

The training computer battery level is low.

The alarm is active.

Time 2 is in use.

The key lock is active.

Current speed/pace.

The G1 GPS sensor is in use. If the symbol is blinking, RS300X is trying to establish a

connection to the GPS sensor, or the GPS sensor is trying to establish a connection to

the satellites.

Heart rate is detected when the heart symbol is blinking.

The foot pod is in use. If the symbol is blinking, RS300X is trying to establish a

connection to the foot pod.

The training computer is recording the training session.

Total duration of training session.

Lap time.

Burned calories.

Time of day.

ENGLISH

Get Started 7

2. BEFORE TRAINING

Polar Fitness Test

To train right and to monitor your progress, it is

important to know your current fitness level. The

Polar Fitness Test™ is an easy and quick way to

measure your cardiovascular fitness and aerobic

capacity. The test is performed at rest.

The test result is a value called Polar OwnIndex®.

OwnIndex is comparable to maximum oxygen

uptake (VO2max), a commonly used aerobic

capacity measure. For more information, see

Interpret Your Fitness Test Results.

The OwnIndex value affects the accuracy of calorie

calculation during training.

The test is developed for healthy adults. To make

sure the test results are reliable:

• avoid distractions. The more relaxed you are and

the more peaceful the testing environment is,

the more accurate the test result will be (for

instance, no television, telephone or talking).

• avoid heavy physical exertion, alcohol and

unprescribed pharmacological stimulants on the

test day and the day before.

• avoid eating a heavy meal or smoking 2-3 hours

prior to the test.

• always perform the test in similar conditions and

at the same time during the day.

• enter accurate user information.

ENGLISH

8Before Training

Perform Polar Fitness Test

1. Wear the transmitter, lie down and relax for 1-3

minutes.

2. In Time view, select UP/DOWN >Test >Start.

The fitness test begins as soon as the RS300X

locates your heart rate. So, make sure you are

relaxed and ready to take the test when you

press Start.

3. Approximately 5 minutes later, a beep will

indicate the end of the test, and the test result

is displayed. Press the RED button.

4. Update to VO2max?is displayed.

5. Select Yes to update your user settings and

OwnIndex with the new result. Select No only if

you know your VO2max value, and if it differs

more than one fitness level (see the table on

the next page) from the OwnIndex result. Your

OwnIndex value will only be saved in the

OwnIndex results.

Troubleshooting

•Set your personal activity level is displayed

> Set your activity level. See User Settings for

further information.

•Fitness Test Failed is displayed or no heart rate

is shown. Check that the transmitter electrodes

are moist enough and the elastic strap is snug

enough around your chest. If the fitness test

fails, your previous OwnIndex value will not be

replaced.

• No heart rate shown > Test fails. Check that the

transmitter electrodes are moist enough and that

the strap is snug enough around your chest.

ENGLISH

Before Training 9

Interpret Your Fitness Test Results

Interpret the OwnIndex values by

comparing your individual values and

changes in them over time. OwnIndex

can also be interpreted based on gender

and age. Locate your OwnIndex in the

table on the right, and see how it

compares to others of the same gender

and age.

This classification is based on a literature

review of 62 studies where VO2max was

measured directly in healthy adult subjects in

the USA, Canada and seven 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.

ENGLISH

10 Before Training

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