Instruction/ maintenance manual of the product RS300X Polar
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Polar RS300X ™ User Manual.
Contents 1 . G E T S T A R T E D.................................. 4 Get to Know Y our Polar RS300X. . . . . . . . . . . . . . 4 Wrist Unit Buttons and Menu Structure . . . . . . 5 Start With Basic Settings . . . . . . . . . . . . . . . . . . . . . 6 S y m b o l s o n t h e D i s p l a y .
Guarantee and Disclaimer . . . . . . . . . . . . . . . . . . . 44 ENGLISH.
1. GET ST ARTED Get to Know Y our Polar RS300X The Polar RS300X training computer displays and records your heart rate and other data during training. The Polar W earLink ® + transmitter transmits the heart rate signal to the training computer . The transmitter consists of a connector and strap.
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 select.
Start With Basic Settings T o 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 Fr ançais with UP / DOWN and confirm with the RED button.
Symbols on the Display Symbol Description The training computer battery level is low . The alarm is active. T ime 2 is in use. The key lock is active. Current speed/pace.
2. BEFORE TRAINING Polar Fitness T est T o train right and to monitor your progress, it is important to know your current fitness level. The Polar Fitness T est™ is an easy and quick way to measure your cardiovascular fitness and aerobic capacity . The test is performed at rest.
Perform Polar Fitness T est 1. Wear the transmitter , lie down and relax for 1-3 minutes. 2. In T ime 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 .
Interpret Y our Fitness T est 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.
Follow Fitness T est Results Fitness test results contain 16 of your latest OwnIndex values, including the dates. On average, it takes six weeks of regular training to improve your aerobic fitness noticeably . T o improve your aerobic fitness most efficiently , you need to train large muscle groups.
OwnZone Limits Y our training computer can determine your individual aerobic heart rate zone automatically . This feature is called Polar OwnZone ® (OZ). Starting every training session with the OwnZone guarantees safe and effective heart rate zones for your daily condition.
3. TRAINING Wear the T ransmitter Before recording a training session, wear the transmitter . 1. W et the electrode areas of the strap well under running water . 2. Attach the connector to the strap. Adjust the strap length to fit it tightly but comfortably .
Wear the Polar S1 foot pod* • The S1 foot pod has to be activated from the training computer before it can be used: UP / DOWN > Settings > Fe atures > S sensor > Footpod . • Install a battery before using the foot pod for the first time.
Attaching the S1 Foot Pod to Y our Shoe T o measure speed/pace and distance accurately , make sure the foot pod is correctly positioned. 1. Detach the foot pod from the fork. 2. Loosen your shoelaces and place the fork underneath them, on top of the tongue of your shoe.
Wear the Polar G1 GPS Sensor* • The GPS sensor has to be activated from the training computer before it can be used: UP / DOWN > Settings > Fe atures > S sensor > GPS . • Install a battery before using the GPS sensor for the first time.
W earing the GPS Sensor 1. Push to open the clip. 2. Thread the armband loosely through the loops on the clip and fasten. 3. Position the armband round your upper arm and fasten. Place the sensor and the training computer on the same arm. Make sure that the "POLAR" logo is in an upright position.
Start T raining 1. Wear the training computer , the transmitter , and additionally either foot pod or GPS sensor . 2. In T ime view , press the RED button and select Start to start recording your training session or select Settings to modify sounds, heart rate view or other exercise settings before starting.
During T raining The following information is displayed during training. Press UP/DOWN to change the view . Y ou can adjust the display options by selecting BACK > Settings > Display . The name of the display appears for a few seconds. The name indicates the lower row information.
P ace/Speed (available only with foot pod or GPS sensor) Stopwatch Distance Speed/pace (depending on the selected speed view) Distance (available only with foot pod or GPS sensor) Zone number and coun.
Quick menu : T o access the quick menu during training, press and hold LIGHT. The quick menu is a short cut to locking buttons, adjusting training sounds and other settings. -Touch : Check selected information during training by bringing the training computer close to the transmitter connector .
Stop T raining 1. Press BACK to pause training recording. 2. Press BACK again or select Exit from the Stop menu to stop recording altogether . Detach the transmitter connector from the strap and rinse the strap under running water after every use. W ash the strap regularly in a washing machine at 40°C/104°F after every fifth use.
4. AFTER TRAINING Summary After training session is paused, a summary of training information can be viewed by selecting Summary from the Stop menu . More detailed training information can be found under UP/DOWN > File . See Review T raining Data. Scroll UP/DOWN for the following information.
Review T raining Data Select UP/DOWN > File to review training information in Exe rcise Log , Weekly and Totals . Exercise Log Exe rcise log 16 of your latest training sessions are shown as bars on the display . You can compare the duration of your training sessions and see overall trends.
If OK appears above the RED button, even more detailed information is available. Basic information T raining session type Date T ime Duration Sport zones Relative durations in sport zones Lap informat.
W eekly In the Weekly log you can view accumulated data of your training sessions for previous weeks. Y ou can toggle between the weeks with UP/DOWN. The bar on the right is entitled This Week and shows training summary for the current week. The other bars (named after the Sunday of the week in question) display the summaries for the past 15 weeks.
T otals Totals includes cumulative values of information recorded during your training sessions. T otal values can be used as a seasonal (or monthly) counter of your training values.
Delete T o delete training files, select De lete from the File menu. From the De lete menu: • select Exe rcise if you want to delete a training file. Next, select the training file you wish to delete. • select Al l exe rc. if you want to delete all training files.
T ransfer Data Y ou can transfer your training data from RS300X to your diary in polarpersonaltrainer .com once you register for the service. A Polar FlowLink™ (can be purchased separately) and WebSync software are required for data transfer . Download the WebSync software from polarpersonaltrainer .
5. SETTINGS Watch Settings Select the value you want to change and press the RED button. Adjust the values with UP/DOWN and accept with the RED button. Access watch settings by selecting UP/DOWN > Settings > Watch . T ime and Date Settings Set the local time ( Time 1 ) and a time difference to it ( Time 2 ).
Alarm Select Alarm from the Watch settings menu. Set the alarm to go on Once , from Monday to Friday , Daily , or turn it Off . Press BACK to stop the alarm or the RED button to snooze for 10 minutes. The alarm cannot be used during training. Exercise Settings Access exercise settings by selecting UP/DOWN > Settings > Exe rcise .
All options, excluding Free , have the following settings: • Se lect : Select the option as your exercise setting. • View : View the details of the exercise setting.
Feature Settings Access feature settings by selecting UP/DOWN > Settings > Fe atures . • S sensor : Select which speed sensor you wish to use. Options are Footpod , GPS and Off . • Footp.calibr. : • Run : Calibrate the foot pod by running.
• HR view : Set how the heart rate is displayed. Options are HR and HR% (percentage of maximum heart rate). • Sport zones : Set the lower limits for 5 sport zones. User Settings Access user settings by selecting UP/DOWN > Settings > Use r . • Weight : Enter your weight.
• Mode r ate : 1-3 hours a week. Y ou participate regularly in recreational sports. For instance, you run 5-10 km or 3-6 miles per week or spend 1-3 hours per week in comparable physical activity , or your work requires modest physical activity . • High : 3-5 hours a week.
General Settings Access general settings by selecting UP/DOWN > Settings > Gene r al . • Sound : Set the Volume level ( Vol 2 , Vol 1 or Off ) and TZ Alarm (target zone alarm: On or Off ). • Keylock : Select Manual or Automatic . For Automatic , the keylock activates when you have not pressed the buttons in one minute.
6. CUSTOMER SERVICE INFORMA TION Caring for Y our Polar RS300X Wrist Unit : Clean with a mild soap and water solution, dry with towel. Never use alcohol or any abrasive material (steel wool or cleaning chemicals).
Changing Batteries Caution! Danger of explosion if the battery is replaced with wrong type. T raining computer Opening the sealed back cover of the training computer voids warranty . We recommend that you have the battery replaced by an authorized Polar Service Center even after warranty period runs out.
1. Open the battery cover of the connector with a coin by turning it from CLOSE to OPEN. 2. Replace the old battery inside the cover with a new one. Make sure the positive (+) side is facing the cover . 3. Replace the old sealing ring with a new one, fitting it snugly in the cover groove to ensure water resistance.
Precautions Minimizing Possible Risks : T raining may include some risk. Before beginning a regular training program, answer the following questions concerning your health status. If you answer yes to any of these questions, consult a physician before starting any training program.
Exercise equipment with electronic components may cause interfering stray signals. T o tackle these problems, try the following: 1. Remove the transmitter from your chest and use the exercise equipment as you would normally .
T roubleshooting If you don't know where you are in the menu , press and hold BACK until time is displayed. If there are no reactions to any buttons or the training computer displays unusual readings, reset the training computer by pressing four buttons ( UP , DOWN , BACK and LIGHT ) simultaneously for four seconds.
T echnical Specifications T raining Computer Battery type CR 2032 Battery life Average 1 year (1 h/day , 7 days/week training) Operating temperature -10 °C to +50 °C / 14 °F to 122 °F Wrist strap .
Guarantee and Disclaimer Limited Polar International Guarantee This limited Polar international guarantee is issued by Polar Electro Inc. for the consumers who have purchased this product in the USA or Canada.
Disclaimer 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.
Manufactured by Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.fi.
An important point after buying a device Polar RS300X (or even before the purchase) is to read its user manual. We should do this for several simple reasons:
If you have not bought Polar RS300X yet, this is a good time to familiarize yourself with the basic data on the product. First of all view first pages of the manual, you can find above. You should find there the most important technical data Polar RS300X - thus you can check whether the hardware meets your expectations. When delving into next pages of the user manual, Polar RS300X you will learn all the available features of the product, as well as information on its operation. The information that you get Polar RS300X will certainly help you make a decision on the purchase.
If you already are a holder of Polar RS300X, but have not read the manual yet, you should do it for the reasons described above. You will learn then if you properly used the available features, and whether you have not made any mistakes, which can shorten the lifetime Polar RS300X.
However, one of the most important roles played by the user manual is to help in solving problems with Polar RS300X. Almost always you will find there Troubleshooting, which are the most frequently occurring failures and malfunctions of the device Polar RS300X along with tips on how to solve them. Even if you fail to solve the problem, the manual will show you a further procedure – contact to the customer service center or the nearest service center
