Instruction/ maintenance manual of the product S410 Polar
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Cover PPP S410210 USA GBR A 12.3.2003 08:37 Page 1 USER’S MANUAL Quick Guide USA/GBR HEART RA TE MONITOR S 41 0 ™ / S 21 0 ™ HEART RA TE MONITOR S 41 0 ™ / S 21 0 ™ COMPLETE HR Displays your.
Cover PPP S410210 USA GBR A 12.3.2003 08:37 Page 2 Road Map OK Manufactured by: Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE T el. +358-8-520 2100 Fax +358-8-520 2300 www .polar .fi Distributed in the USA by Polar Electro Inc. 370 Crossways Park Drive Woodbury NY 11797-2050 U.
The Polar heart rate monitor offers you various possibilities on customising exercise sessions to fit your personal needs. For example, use the Interval T rainer™ function to guide you through a complete interval training session.
CONTENTS A. Getting going ....................... 5 Heart Rate Monitor Parts ........................ 5 Buttons and Their Functions ................... 6 Easy Start .................................................. 8 How to Prepare the Wrist Receiver .
C. Exercise ................................ 35 Heart Rate Measure Mode .................... 35 Exercise Recording Mode ...................... 37 T urning Heart Rate Zone Alarm on/off ............................. 37 Swapping the Heart Rate Limits ...
E. Connection to Computer .... 59 Downloading T raining Data with Polar Precision Performance Sof twa re ................................................. 60 T ransferring Settings from Computer with Polar Precision Performance Sof twa re ............
A. GETTING GOING A 5 Heart Rate Monitor Parts and Their Functions The elastic strap holds the transmitter comfortably , yet firmly , in the correct position. The transmitter detects your heart rate and transmits it to the wrist receiver . The wrist receiver displays your heart rate and other data during exercise.
A 6 STOP SIGNAL / LIGHT RESET OK Signal/ Light T urns the beep on or off. T urns the backlight on. Reset Resets the heart rate monitor . Stop Return - Stops measuring the heart rate. Exits the displayed mode and returns to the previous mode level. Returns to the T ime of Day display from any mode by pressing and holding the stop button.
A 7 Useful Tips • Briefly pressing a button (approximately 1 second) will do dif f erent 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.
A 8 How to Prepar e the Wrist Receiver 1. Since the display is blank when the receiver leaves the factory , you have to activate the wrist receiver by pressing the OK button twice, after which the T ime of Day display appears. This is a one-off procedure; once you have turned on your receiver you can not turn it off anymore.
A 9 How to Put the Transmitter On 1. Attach the transmitter to the elastic strap. 2. Adjust the strap length to fit snugly and comfortably . Secure the strap around your chest, just below the chest muscles, and buckle it. 3. Lift the transmitter of f your chest and moisten the grooved electr ode areas on the back.
A 10 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 star t exercising.
A 11 Polar S410/Polar S210 have the following main modes: T ime of Da y, Exercise, File, Options and Fitness test. Additionally Polar S410 has connection mode. 1. TIME OF DA Y Y ou can use your Polar heart rate monitor as an ordinary watch with date, weekday indicator and a n alarm function.
A 12 A. During BasicUse, you can save 99 split and lap times with current, maximum and average heart rates for each lap. Y ou can configure the display to show information on the following: • your c.
A 13 3. FILE Y our receiver stores the latest exercise information in one complete file : • the start date and time of the exercise • total exercise time • the average and maximum heart rate rea.
A 14 4. OPTIONS In the Options mode, you can enter the following settings: Exercise Settings: you can select BasicUse with no settings or 5 freely programmable BasicSets or Interval T raining Sets Fun.
A 15 5. FITNESS TEST In this mode you can: • perform the Polar Fitness T est • recall your latest test results; OwnIndex and HR max -p values • update your user information to reflect your most recent OwnIndex and HR max -p values 6.
B 16 B. HOW TO ENTER SETTINGS This section describes how to manually enter settings by pressing the r eceiver buttons. See also chapter "Connection to Computer".
B 17 1. In the T ime 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 the desired setting mode is displayed . 4. Press OK to start the settings.
B 18 Options User Set lbs/ kg feet inch/ cm Birthday Sex Activity HR max VO 2max User Information Settings In the User Set loop you can move forward only by pressing OK.
B 19 Units 1: setting order is day - month - year . Units 2: setting order is month - day - year . Date of Birth (Birthday) 7. Scroll up or down to adjust your month or day of birth. Press OK. 8. Day / Month appears. Scroll up or down to adjust the value.
B 20 Top Y ou participate regularly in heavy physical exercise at least 5 times a week. Ex. you exercise to improve performance for competitive purposes. Maximum Heart Rate Value (HR max ) 12. Y our age-predicted maximum heart rate value is displayed as a default setting when you set this value for the first time.
B 21 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 T raining Set.
B 22 Setting Exercise Sets Preset exercise sets ready for five exercise sets; when you start exercising, just select one of the sets. Interval T raining Set If you choose interval on, you can set 3 di.
B 23 1. In the T ime 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.
B 24 Setting Timers If you start from the T ime 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. T imer OFF: Skip steps 8-9.
B 25 Setting Interval Type Y ou can select 3 optional types of intervals: A. T ime-based interval Ends your interval when you have used the selected time. B. Heart-rate-based interval Ends your interval as you reach the selected heart rate. When selecting heart-rate-based interval, recovery calculation must be set on.
B 26 Setting the Number of Intervals and Recoveries (Repeat) If you start from the T ime of Day display , repeat steps 1-5. Y ou can set up to 30 intervals and recoveries (if set on) for an interval phase. 6. Scroll up or down until Repeat is displayed.
B 27 A. RecoT ime is displayed. 10. Scroll up or down to adjust minutes. Press OK. 11. Scroll up or down to adjust seconds. Press OK. Recovery TIMER appears. B . RecoHr is displayed. 10. Scroll up or down to adjust the value. Press OK. Recovery Hr appears.
B 28 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.
B 29 Fitness Test on/off If you start from the T ime of Day display , repeat steps 1-4. 5. Scroll up or down until Fit. T est is displayed. 6. Press OK to start setting the fitness test. On/OFF starts to flash. 7. Scroll up or down to set the fitness test on or of f.
B 30 Options Monitor Set Sound On/OFF Units 1/2 Help On/OFF Monitor Settings 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 MONITOR SET is displayed.
B 31 The units settings affect the units in the user infor mation settings and the order of your date of birth settings. Units 1: kg, cm, day-month-year Units 2: lbs, feet, month-day-year T urning Help on/off If you start from the T ime of Day display , repeat steps 1-4.
B 32 Options Watch Set Alarm T ime 1/2 Date 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 WA TCH SET is displayed. 4. Press OK to start the watch settings.
B 33 8. 12h/ 24h starts to flash. Scroll up or down to select 12h or 24h time mode. Press OK. 24h: skip step 9. 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 ho urs.
B 34 Setting Tips Swap Time 1 or Time 2 In the T ime of Day display press and hold the down button. Time 1 or T ime 2 is displayed in the uppermost row for a few of seconds. Displayed time will now be used in all watch and alarm functions. If you chose time 2, “ 2 ” is displayed in the T ime of Day display .
C 35 Time of Day Heart Rate Measure mode Exercise recording mode C. EXERCISE 1 . W ear the transmitter and the wrist receiver as described in “ Easy start ” section. 2. T o make sure that the code search will be successful: • Keep the wrist receiver within 3 feet/ 1 meter of your transmit ter .
C 36 3. Start from the T ime 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 frame around the heart symbol indicates that the heart rate reception is coded.
C 37 Exercise Recor ding Mode If you are continuing from the Measure mode, press OK. Or , if you are starting from the T ime of Day display , press and hold OK. Exercise information will be stored in a complete exercise file only when the stopwatch is running.
C 38 In addition to the alarm you can see: if you are exercising above heart rate zone. if you are exercising below heart rate zone. Swapping the Heart Rate Limits Press and hold the up button.
C 39 Storing Lap and Split Time Press OK to store lap and split time. First Then Lap time Split time Average heart rate of the lap Number of the lap The receiver automatically stores a lap time when you stop recording an exercise. Y ou can store 99 laps if you have not used the int erval function.
C 40 Swapping the Displayed Exercise Information There are three display options, which you can swap between by pressing the down button. The receiver saves the upper and lower row settings for the three display options. If the Help function is on, the name of the selected function appears for a few seconds.
C 41 Select the Middle Row Information 1. Press the down button 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. Select the Upper Row Information 2.
C 42 Starting an Exercise Set 1. Start from the Time of Day display . Press OK to enter the Measure 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.
C 43 0 1 02 03 0 4 0 5 0 160 140 120 100 80 60 40 W armUp phase Countdown timer 1 Heart rate limits 1 Interval Phase Repeats 03 CoolDown phase Countdown timer 3 Heart rate limits 3 Interval Recovery Interval Recovery Interval Recovery Heart rate Time Structure of an interval training exercise: W arm-up Phase 1.
C 44 Interval Phase The receiver records up to 30 repeated interval phases. Y our interval phase is divided into interval and recovery calculation (if set on) sections, which alternate continuously through your interval phase. Interval Session 1. First Preset heart rate limits 2 (if set on).
C 45 3. At the end of Interval Interval duration. Average heart rate of the interval. When your interval ends the wrist receiver automatically continues with following preset function: recovery calculation or cool-down phase. Recovery Calculation One of the following is displayed depending on your settings: A.
C 46 Cool-down Phase 1. First Preset heart rate limits 3 (if set on). 2. Then Countdown timer 3. Heart rate information. 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 the cool-down phase.
C 47 Exercising with BasicSet (Int OFF , E1-E5) In this mode you can also use the functions in “ Exercise recording mode ” section. Starting the Timers If timers are set on, they automatically start running once you start the stopwatch. T imers alternate in the following order: timer 1, 2, 3, 1, 2, 3, etc.
C 48 Starting Recovery Calculation T o start the recovery calculation, press and hold the OK button . Depending on your setting RecoHr or RecoT ime appears in the upper row of the display . See “ Exercising with Interval T rainer ” / “ Recovery calculation ” for the displayed information during the recovery calculation.
C 49 Tips During the Exercise Checking the Heart Rate Limits and Illuminating the Display Bring the wrist receiver near the transmitter ’ s Polar logo. The backlight is turned on for a few of seconds. The current heart rate limits of the exercise are displayed.
D 50 D. HOW TO RECALL TRAINING INFORMA TION The receiver starts saving your exer cising information as you start the stopwatch. Y ou can recall the information in the File mode. The r eceiver stores one complete training file at a time. Y our latest exercise is stor ed in a complete file until the next time you start the stopwatch.
D 51 Y our complete file is F1 the very first time, then F2 and so on, until you have recorded 6 files. Then F6 always indicates the latest complete file and F1 to F5 are the summary files. The bigger the file number the more recent it is. Some information alternates on the display automatically .
D 52 Complete File Exe. T ime Reco Limits InZone1 InZone2 InZone3 KCal T ot. KCal T ot. T ime EXE. SET LAPS Lap1 Best Lap CoolDown Interval WarmUp Reco 30 Int 30 Reco 1 Int 1 Lap 99 • Move forward and backward within file loops with up or down buttons.
D 53 Exercise Time (Exe. T ime) The exercise time is the amount of time that you have exercised with the stopwatch running. A verage and maximum heart rates of your exercise alternate on the display . T o continue recalling the complete file, scroll up or down button.
D 54 Exercise Time Within, Above and Below the Heart Rate Zones Indicates the exercise time, which you have spent within (InZone), above and below each heart rate limits during the entire exercise. Calorie Expenditure (KCal) Y ou will see how many kilocalories you have expended during the exercise.
D 55 Interval T raining 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 warm-up, interval and cool- down phases. W arm-up Phase Warm-up duration.
D 56 Interval information Interval number Split time of the interval Interval duration. The heart rate at the end of the interval, average and maximum heart rates of the selected interval. Recovery information T ime-based recovery . Recovery duration.
D 57 Lap Information (LAPS) Start with the display showing LAPS and number of the recorded laps. 1. Press OK to start recalling the lap information. 2. Scroll up or down to see the following information: Best Lap Shortest lap time. The number of the best lap.
D 58 Resetting Your Cumulative Counts to Zero (T ot. KCal and T ot. Time) Once your have reset the cumulative count you cannot retrieve it. Start with the display showing T ot. KCal or T ot. Time. 1. Press OK to start resetting the desired total count.
E 59 Y our Polar S410/S210 offers you the option of transferring exercise sets fr om www .polarusa.com or www .polar .fi via Polar UpLink. See further instructions at www .polarusa.com or www .polar .fi. Additionally you can transfer settings with Polar S410 from the software instead of entering them manually .
E 60 Downloading T raining Data to a Computer with Polar Precision Performance Softwar e Polar S410 offers an easy way to analyse training data by computer afterwards.
E 61 4. Bring and hold the back cover of the receiver next to the com puter ’ s microphone. Keep the back cover of the wrist receiver within 2" / 5 cm of the microphone until the SonicLink sound has ceased. 5. Press the OK button to start the data transfer .
E 62 1. Start the software. 2. Activate the transfer function of the software and follow the directions on screen. 3. If the receiver is in the Time of Day display scroll up or down until CONNECT is displayed. 4. Place the receiver less than 4"/ 10 cm from the loudspeaker .
F 63 F . POLAR FITNESS TEST The Polar Fitness T est is an easy , safe and quick way to estimate individual maximal aerobic power and to get predicted maximum heart rate value.
F 64 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. The better the cardiovascular fitness of an individual, the smaller the improvements in OwnIndex.
F 65 The HR max -p definition is carried out simultaneously with the Polar Fitness T est. The HR max -p score predicts your individual maximum heart rate value more accurately than the age-based formula (220-age).
F 66 T o get reliable test results, the following basic requirements apply: • Y ou 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 (Ex.
F 67 T ime of Day File Options Fit. T est Connect 1. In the Time of Day display scroll up or down until FIT . TEST is displayed. If you cannot find Fitness T est mode check that you have turned the function on in the Options mode. 2. Press OK to enter the Fitness T est mode.
F 68 Y ou can update your OwnIndex and HR max -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.
F 69 Age 1 2 3 4 5 6 7 (years) (very (poor) (fair) (average) (good) (very (excellent) poor) good) 20-24 < 32 32-37 38-43 44-50 51-56 57-62 >62 25-29 < 31 31-35 36-42 43-48 49-53 54-59 >59 .
F 70 1 2 3 4 6 7 5 1-3 Increase exercise for health benefits and fitness improvement. 4 T o ensure good health, maintain current exercise habits. For fitness improvement an increase in exercise is recommended. 5-7 Maintain current exercise habits for good health and fitness.
G. CARE AND MAINTENANCE Y our Polar heart rate monitor is a high-tech instrument of superior design and workmanship and should be treated with care. The suggestions below will help you fulfill the warranty obligations and enjoy this product for many years to come.
Batteries Transmitter The estimated average battery life of the transmitter is 2500 h ours of use. Contact authorized Polar service center for a replacement transmitter . Polar recycles used transmitters. See your Customer Care Charter for detailed instructions.
H. PRECAUTIONS H 73 Using the Polar Heart Rate Monitor in a Water Envir onment Y our Polar heart rate monitor is water resistant to 160 feet/ 50 meters.
H 74 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, cellular phones or when you walk through electric security gates.
H 75 4. If the Polar heart rate monitor still does not work with the exercise equipment, this piece of equipment may be electrically too noisy for wireless heart rate measurement. Minimizing Possible Risks in Exercising with a Heart Rate Monitor Exercise may include some risk, especially for those who have been sedentary .
H 76 Note that in addition to exercise intensity , medications for heart, blood pressure, psyche, asthma, breathing etc. as well as some energy drinks, alcohol and nicotine, can affect heart rate. It is important to be sensitive to your body’ s reactions during the exercise.
I. FREQUENTL Y ASKED QUESTIONS I 77 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 previous exer cise ’ s file? Y ou may have used the Measure mode during your exercise, which means that your exercise was not stored.
I 78 ...there is no heart rate r eading (- -)? 1. Check that the electrodes of the transmitter are moistened and that you are wearing it as instructed.
I 79 ...other person with heart rate monitor is causing interference ? Keep a distance from your training partner and continue your training session normally . Or 1. T ake the transmitter off your chest for 30 seconds. Keep a distance from your training partner .
I 80 ...there ar e no reactions to any buttons? Reset the Polar heart rate monitor . 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.
J. TECHNICAL SPECIFICA TIONS J 81 Polar heart rate monitor is designed to indicate the level of physiological strain and intensity in sports and exercise. No other use is intended or implied. Heart rate is displayed as number of heartbeats per minute (bpm).
J 82 Wrist Receiver Battery type: CR 2430 Battery life: Average 2 years (2h/ day , 7 days/ week) Operating temperature: 14 ° F to 122 ° F/ -10 ° C to +50 ° C Water resistance: to 160 feet/ 50 mete.
J 83 Fitness test On HR max -p OFF Interval function OFF/ interval timer Interval heart rate 160 Number of intervals 3 T imer 1, 2, 3 OFF/ 2 min Limits 1, 2, 3 80/ 160 Recovery function OFF/ recovery .
K. LIMITED POLAR INTERNA TIONAL GUARANTEE K 84 • 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.
L. DISCLAIMER L 85 • 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.
M. POLAR GLOSSAR Y M 86 Activity level : A personal assessment of your long term physical activity level that is used in the Polar Fitness T est. BasicSet mode : Exercise set, which interval is set off. Coded heart rate transmission : Polar coded transmitter automatically locks in a code to transmit your heart rate to the wrist receiver .
M 87 Exercise mode : The stopwatch is on and your exercise is recorded. Y ou can select between the BasicUse, Interval T raining Set and BasicSet. Interval training : Seeks to improve your race pace with different periods of work and rest.
M 88 Display Symbols Indicates an ongoing heart rate measurement and flashes to the beat of your heart. A heart without frames indicates a non-coded heart rate transmission. Frame around the heart indicates a coded transmission of heart rate. Indicates there has not been heart rate reception for at least 5 seconds.
M 89 FIT . TEST : Indicates fitness test mode. FULL : After having stored 99 laps (the use of intervals reduces the amount). FULL appears in the display . Y ou can continue taking lap times or intervals but they won ’ t be recorded into the file. HR max -p : Predicted maximum heart rate value.
M 90 Limits1, 2, 3 : Heart r ate l imits for t arget z ones 1, 2 and 3. MAX : T ogether with a heart rate reading indicates the highest heart rate. MAX % : T ogether with a heart rate reading indicates what percentage your current heart rate is of your maximum heart rate.
M 91 Split Time : The elapsed time from the beginning of the exercise until storing the split time. Sw : Indicates stopwatch. Timer1, 2, 3 : Interval T raining mode: Countdown timers for the Interval T raining set. Wa r m U p : Warm-up phase in the beginning of an Interval T raining exercise.
M 92 Limited Polar international guarantee ............................................... 84 Measuring units settings ....................... 30 Modes and their functions .................... 1 1 Naming exercise sets .............................. 27 OwnCal on/off .
An important point after buying a device Polar S410 (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 S410 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 S410 - thus you can check whether the hardware meets your expectations. When delving into next pages of the user manual, Polar S410 you will learn all the available features of the product, as well as information on its operation. The information that you get Polar S410 will certainly help you make a decision on the purchase.
If you already are a holder of Polar S410, 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 S410.
However, one of the most important roles played by the user manual is to help in solving problems with Polar S410. Almost always you will find there Troubleshooting, which are the most frequently occurring failures and malfunctions of the device Polar S410 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
