Polar s625x Manual

ENG
S625X USER MANUAL
R U N N I N G C O M P U T E R
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 File Options Tests Connect OK
Scroll Up / Down
Measuring Recorded Op. Test Infrared
Mode Information Communication
STOP - exit the displayed
Recording Fit. Test mode
Mode
Op. Test
Reset
Monitor Watch Exercise Memory Function Speed User

Set Set Set Set Set Set Set
Sound Alarm BasicUse, E0 Rec. Rate OwnCal Speed OFF kg/lbs

On/OFF 5 Sec On/OFF
Time 1/2 ExeSet 1, E1 Run On cm/ft inch

Units 1/2 15 Sec Tests
On/OFF
E2 Birthday
Date
Help 60 Sec Bike 1/2
On/OFF HRmax -p
E3 On/OFF Sex
Remind Wheel
On/OFF
E4 Altitude Activity
On/OFF Cadence
On/OFF
E5 HRmax
AutoLap
On/OFF Power
Interval On/OFF
On/OFF VO2max
Foot pod
calibration
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 Setting pace limit .......................... 24

Running Computer parts . ....................... 5 Turning limits on/off ..................... 25
Buttons and their functions .................... 6 Setting recovery calculation ......... 26
Easy start ................................................... 8 Setting interval type ..................... 27
How to prepare the wrist unit ........... 8 Setting number of intervals and
Installing the Polar S1™ foot pod ..... 9 recoveries ....................................... 28
Assembling the S1 foot pod Setting interval recovery .............. 29
battery .................................................. 9 Naming exercise sets ......................... 30
Attaching the S1 foot pod Setting recording rate ........................... 31
on your shoe ...................................... 10 Turning functions on/off ....................... 33
How to put the transmitter on ........ 11 OwnCal calorie counter on/off ......... 33
How to start measuring Test on/off .......................................... 34
your heart rate ................................... 11 Predicted maximum
How to stop measuring heart rate on/off ................................ 34
your heart rate ................................... 12 Altitude and thermometer on/off ... 34
After exercising .................................. 12 AutoLap on/off .................................. 35
All that you can do with your Speed settings ........................................ 36
Running Computer ................................ 13 Running settings .................................... 36
Calibration by running ...................... 37
B. How to enter settings ........ 17 Calibration manually ......................... 38
User information settings ..................... 18 Bicycle settings ....................................... 38
Exercise settings ..................................... 21 Wheel size .......................................... 39
Selecting exercise type .......................... 21 Cadence on/off .................................. 40
Setting exercise sets .......................... 22 Power on/off ...................................... 41
Setting timers ................................ 24 Naming bike 1 or 2 ............................ 42
Setting limits .................................. 24 Monitor settings .................................... 43
Activity/button sound on/off ............ 43 Starting an exercise set ......................... 58
Selecting measuring units ................ 43 Exercising with Interval Training Set ... 59
Help on/off ......................................... 44 Warm-up phase .................................. 60
Watch settings ........................................ 45 Interval phase .................................... 60
Setting alarm ..................................... 45 Cool-down phase ............................... 63
Setting time of day ............................ 46 Interrupting an interval
Setting date ........................................ 46 training exercise ................................ 64
Reminders on/off ............................... 47 Exercising with BasicSet ........................ 64
Setting tips ............................................. 48 Starting the timers ............................ 64
Swap time 1 or time 2 ....................... 48 Starting the recovery calculation ..... 65
Shortcut to watch settings ............... 48 Stopping the exercise ............................ 65
Swap measuring units ....................... 48 Tips during the exercise ........................ 65
Swap date, user ID number, Swapping the exercise type .............. 65
user name and logo .......................... 48 Swapping the speed setting ............. 66
Resetting the trip distance ............... 66
C. Exercise ................................ 49 Returning to the manually
Measuring mode .................................... 49 set altitude ......................................... 66
Recording mode ..................................... 52 Restarting the interval or
Heart rate zone alarm on/off ........... 53 recovery calculation .......................... 66
Swapping the heart rate Interrupting an interval or
pace limits .......................................... 54 recovery calculation .......................... 67
Illuminating the display .................... 54 Interrupting a phase of an
Storing lap and split time ................. 55 interval training exercise .................. 67
Pausing the exercise .......................... 55 Heart Touch Function ........................ 67
Swapping the displayed
exercise information ......................... 56
D. How to recall E. Tests ...................................... 82
training information .......... 68 Polar Fitness Test .................................... 82
Exercise time ...................................... 70 OwnIndex ........................................... 82
Recovery information of BasicSet .... 70 Predicted maximum heart rate ........ 84
Exercise distance ................................ 70 Fitness test settings ........................... 85
Pace information ............................... 70 Carrying out the test ......................... 85
Speed information ............................ 70 Update OwnIndex and HRmax-p ........ 87
Cadence information ........................ 70 Fitness classes ..................................... 88
Altitude ............................................... 71 Training Optimizer ................................. 90
Temperature ....................................... 71 OwnOptimizer ................................... 90
Ascended meters/feet ....................... 71 Baseline tests ...................................... 91
Power .................................................. 71 Monitoring OwnOptimizer values ... 91
Pedaling index ................................... 71 Carrying out the test ......................... 91
Left right pedaling balance .............. 71 How to interpret the results ............. 93
Limits ................................................... 71
Exercise time within, above and F. Care and maintenance ....... 97
below the target zones ..................... 72
Calorie expenditure ........................... 72 G. Precautions ....................... 101
Cumulative calorie count .................. 72
Cumulative exercise time count ....... 72 H. Frequently asked
Cumulative running/riding time ...... 72 questions ........................... 105
Total distance (Tot. Dist./Odometer) .. 73
Interval Training information ........... 73 I. Technical Specifications ... 109
Lap information ................................. 75
Recorded samples .............................. 77 J. Limited Polar International
Deleting a file .................................... 78 Guarantee ......................... 112
Deleting all files ................................. 78
Records file ............................................. 79 K. Disclaimer ......................... 113
Resetting cumulative
counts to zero .................................... 80 L. Polar glossary ................... 114
Returning to your previous Display texts ......................................... 115
maximum value ................................. 81 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. SIGNAL/

LIGHT
Turns the backlight on.
Stop Return - Stops measuring the heart rate.

Exits the displayed mode and returns to
the previous mode level. STOP
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 OK
selection (ok). Records lap information

(lap). The Help text (start, ok or lap)
that appears on the display above the
button indicates its use.
A6
Up Moves to the following
mode. Increases the
selected value.
Reset Resets the Running

Computer.
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.
A7
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™.
A8
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.
A9
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,
2a
above the tongue of the shoe.
Tighten the laces.
3. Attach the foot pod to the
2b 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.
2c
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
3 on the wrist unit.
5. After exercising, turn the foot
pod off by pressing and holding
4 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.
A 10
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,
A 11
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. Carefully wash the transmitter with a mild soap and water solution.
2. Rinse it with pure water.
3. Dry the transmitter carefully with a soft towel.
4. 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.
A 12
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.
A 13
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 the possibility to set

three functions to control your exercise session. 1. Three adjustable
target limits (either HR, % of HRmax or Pace limit types) 2. Three
adjustable alternating timers. 3. Time-based or heart rate-based
recovery calculation. By using these functions, you can easily control
your normal exercise session. You can program several different kinds of
exercise sets. When training, choose the one that suits the training you
plan to do best.
C. Freely programmable Interval Trainer automatically guides you

through your interval training session. You can program the following
exercise phases:
1. warm-up period with target limits and a countdown timer
2. up to 30 intervals with target limits and an option for a recovery
calculation after each interval
3. a cool-down period, using a countdown timer after intervals
Use of this Interval Training function leaves you free to concentrate
on your exercise during the interval training. Your running computer
takes care of observing timers and limits, all you have to do is exercise.
A 14
4. FILE (SEE SECTION D. HOW TO RECALL TRAINING INFORMATION)
In this mode you can recall your training information. Your running
computer saves up to 99 files of exercise information when you use the
Recording mode (stopwatch on). For more information about the recorded
training information, see chapter D. How to Recall Training Information.
5. OPTIONS (SEE SECTION B. HOW TO ENTER SETTINGS)

In the Options mode you set all your personal settings for optimal use of
your running computer. It is highly recommended that you enter all
your personal settings in your wrist unit before you start to use your
running computer for the first time. By doing so, you guarantee the
optimal functioning of your running computer. You can also use the
Polar Precision Performance software to set and upload your personal
settings from your PC to your wrist unit.
6. TESTS (SEE SECTION E. TESTS)

In this mode you can carry out the Polar Fitness and OwnOptimizer
Tests.
Polar Fitness test estimates your maximal aerobic power (VO2max) and
shows the result as a Polar OwnIndex value. This test also provides a
predicted maximum heart rate value (HRmax-p). The Polar Fitness Test is
designed to monitor your personal progress. You should do the test
regularly to see the changes in your cardiovascular fitness. Your running
computer will memorize your last OwnIndex value.
A 15
Polar OwnOptimizer helps you to optimize training load during training
program so that training will develop performance and will not lead to
long-term under- or overtraining. OwnOptimizer is a modification of
traditional proven orthostatic overtraining test and is based on heart
rate and heart rate variability measurements done during an orthostatic
test. Polar OwnOptimizer test is a perfect tool for all those who want to
practice sports, avoiding at the same time all eventual problems caused
by incorrect training methods.
7. CONNECTION (SEE THE SEPARATE TOOLKIT CD-ROM MANUAL)

In Connection mode you can download recorded training information
from your wrist unit’s memory to your PC for more elaborated analysis.
You can also upload your wrist unit settings from your PC. To perform
the above-mentioned operations, you need the Polar Precision
Performance software.
A 16
B. HOW TO ENTER SETTINGS
This section describes how to manually enter

settings by pressing the wrist unit buttons.
However, Polar Running Computer offers you
another and faster way as well: prepare your
settings with Polar Precision Performance
software and upload them to your wrist unit from
your PC. See the separate CD-ROM set for infrared
communication possibilities.
After preparing your settings you can upload options lock from the
Polar Precision Performance software to ensure that your settings will
not change. You must deactivate the options lock from the "user
features" of the software.
Time Of
File Options Tests Connect
Day
Monitor Watch Exercise Memory Function Speed User

Set Set Set Set Set Set Set
B 17
User information settings
Options
User Set
cm/
kg/lbs feet inch Birthday Sex Activity HRmax VO2max
In the User Set loop you can move forward only by pressing OK.
The digits run faster if you press and hold the up or down button as you
adjust the value. Release the button when approaching the desired value.
Measuring units depend on your choice in Options/ Monitor Set/ Unit 1 or Unit 2.
Units 1 Units 2
Weight kg lbs
Height cm ft/ inch
Date of birth setting order day - month - year month - day - year
As you set your weight and height, adjustable units 1/2 can be
changed by pressing and holding the signal/light button.
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 USER SET is displayed.
4. Press OK to start the user information settings.
B 18
Weight (kg or lbs)
5. Scroll up or down to adjust your weight. Press OK.
Height (cm or ft/ inch)

6. Scroll up or down to adjust your height. Press OK.
Date of birth (Birthday)

7. Scroll up or down to adjust your day of birth.
Press OK. Units 2: setting order
8. Month appears. Scroll up or down to select is month - day - year.
your month of birth. Press OK.
9. Year appears. Scroll up or down to adjust the year of birth. Press OK.
Sex
10. Scroll up or down to select your gender. Press OK.
Activity level (Activity)

11. Scroll up or down to select your activity level for Polar Fitness Test. Press OK.
Assess your long-term physical activity level. Do not change your activity level
description if your regular exercise habits have changed during the last six months.
Low You do not participate regularly in programmed recreational sport

or heavy physical activity. E.g. you walk only for pleasure or
occasionally exercise sufficiently to cause heavy breathing or
perspiration.
Middle You participate regularly in recreational sports. E.g. you run 5-10 km/
3-6 miles per week or spend 1/2-2 hours per week in comparable
physical activity or, your work requires modest physical activity.
B 19
High You participate regularly, at least 3 times a week, in heavy physical
exercise. E.g. you run 10-20 km/ 6-12 miles per week or spend
2-3 hours per week in comparable physical activity.
Top You participate regularly in heavy physical exercise at least 5 times
a week. E.g. you exercise to improve performance for competitive
purposes.
Maximum heart rate value (HRmax)

12. Your age-predicted maximum heart rate value is displayed as a default
setting when you set this value for the first time. If you know your
exact clinically tested current maximum heart rate value, set the
value by scrolling up or down.
13. Press OK.
If you do not know this value, update it in the Fitness Test mode after
having carried out the Polar Fitness Test.
Maximal oxygen uptake value (VO2max)

14. The wrist unit suggests value 35 for females and value 45 for males as a
default setting when you set this value for the first time. If you know
your exact clinically tested current maximal oxygen uptake
value, set the value by scrolling up or down.
15. Press OK. USER SET appears.
If you do not know this value, update it in Fitness Test mode after having
carried out the Polar Fitness Test
To continue your settings, press the stop button or to return to the Time of
day display, press and hold the stop button.
B 20
Exercise settings for Recording mode
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
Training Set.
Selecting exercise type

BasicUse (E0) Exercise set (E1-E5)
BasicUse is a simple mode for During exercising with this mode you
exercising. You do not have to do any can see the same optional values as
settings before exercising with this in the BasicUse mode. Additionally,
Recording mode. While exercising, you the exercise set will guide you
can see the following optional values: through your exercise according to
• current heart rate and average the settings you have made. You can
heart rate of the exercise also name the exercise sets e.g. after
• stopwatch an exercise type.
• time of day
• split- and lap times You can set following exercise
guiding functions:
Additionally, you can follow calories • 3 limits
of your exercise session, percentage (HR, % of HRmax or Pace based)
of your maximum heart rate and • 3 countdown timers
running or cycling information, if • interval function
you have set all the user information • recovery calculation
and turned the functions on.
B 21
Setting exercise sets
Preset exercise sets ready for five exercise sets; when you start exercising,
just select one of the sets.
Interval Training Set BasicSet

If you choose interval on, you can If you choose interval off, you can set the
set 3 different exercise phases for following functions to your exercise:
each exercise set in following order: • timer 1 On/OFF
Warm-up phase • timer 2 On/OFF
• countdown timer 1 On/OFF • timer 3 On/OFF
• limits 1 On/OFF • limits 1 On/OFF
Interval phase HR, % of HRmax or Pace based limit types
• interval calculation type: manual, • limits 2 On/OFF
time-, heart-rate- or distance- • limits 3 On/OFF
based interval • summary limits On/OFF
• number of repeated interval • recovery calculation On/OFF
phases
You should select the timers on
• limits 2 On/OFF
sequentially. E.g. you cannot set
• recovery calculation On/OFF
timer 2 on if timer 1 is off.
Cool-down phase
• countdown timer 3 On/OFF Your choice of HR, % of HRmax or Pace
• limits 3 On/OFF limit type in limits 1 determines the
way they will be displayed in all other
summary limits On/OFF
limits. Only one limit type can be
If you set the countdown timers of selected in an exercise set.
the phase off, you have to manually
Summary limits are not shown or
stop the phase.
alarmed during an exercise. The time
spent within/above/below the summary
limits can be seen from the exercise file.
B 22
1. In the Time of day display Options
scroll up or down until
OPTIONS is displayed. Exercise Set
2. Press OK to enter the
Options mode. EXERCISE E0 E1 E2 E3 E4 E5
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. Press OK.
If you chose BasicUse (E0): to return to the Time of day display, press and
hold the stop button and skip the rest of the exercise settings.
If you chose exercise set (E1-E5) Interval On/OFF is displayed.
5. Scroll up or down to turn the interval function on or off. Press OK.
Timer 1 is displayed.
Exercise
Set 1-5
Interval Interval OFF

On (BasicSet)
Timer Timer Timer Limits Limits Limits Summary Recovery

1 2 3 1 2 3 Limits
HR/% of HRmax/Pace Timer/Hr
Timer Limits Interval Repeat Limits Recovery Timer Limits Summary

1 1 Interval 2 3 3 Limits
Timer/Hr/Dist./Manual Timer/Hr/Dist.
B 23
Setting timers
If you start from the Time 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.
Timer OFF: skip steps 8-9.
8. Scroll up or down to adjust minutes. Press OK.
9. Scroll up or down to adjust seconds. Press OK.
Setting heart rate limits

6. Scroll up or down until desired limits are displayed.
7. Press OK to start setting the limits.
8. Only when setting limits 1, scroll up or down to choose HR or % of HRmax
based limits. Press OK to select.
9. Lim High appears. Scroll up or down to adjust your upper limit. Press OK.
10. Lim Low appears. Scroll up or down to adjust your lower limit. Press OK.
Only one limit type (HR, % of HRmax or Pace) can be selected in an

exercise set. The limit type selected in limits 1 determines the limit type
in all limits in an exercise set.
Setting pace limit

Pace is the speed at which you run. It is measured in minutes per kilometer
or mile. Pace limits can only be used when running.
6. Scroll up or down until desired limits are displayed.
7. Press OK to start setting the limits.
8. Only when setting limits 1, scroll up or down to choose PACE based limits.
Press OK to select.
B 24
10. Scroll up or down to adjust seconds. Press OK.
11. Scroll up or down to adjust the tolerance value for the pace limit in
seconds. Press OK.
Tolerance value is the time your pace is allowed to differ from the
preset pace limit.
Heart
rate
160
140
Summary
120 limits
100
80
60 limits 1 limits 2 limits 3

40
0 10 20 30 40 50 Time
• Time within, above and below limits 1, 2 and 3 is recorded only when
those particular limits are activated.
• Time within, above and below summary limits is recorded during the
entire exercise, regardless of which limits are in use.
Turning limits on/off

6. Scroll up or down until Limits is displayed.
7. Press and hold the signal/light button to turn limits on or off.
Release.
B 25
Setting recovery calculation
You can select 2 optional types of recoveries in a BasicSet:
A. Time-based recovery Ends your recovery as you reach the preset
time.
B. Heart-rate-based recovery Ends your recovery as you reach the preset
heart rate.
6. Scroll up or down until Recovery TIMER/ Hr is displayed.
7. Press OK to start setting recovery calculation on or off.
On/OFF is flashing.
8. Scroll up or down to turn the recovery calculation on or off. Press OK.
OFF: skip steps 9-11.
On: TIMER/ Hr is flashing.
9. Scroll up or down to select recovery timer or heart rate.
Press OK.
A. RecoTime is displayed.
11. Scroll up or down to adjust seconds. Press OK. Recovery TIMER appears.
Or
B. RecoHr is displayed.
10. Scroll up or down to adjust the value. Press OK. Recovery Hr appears.
B 26
Setting interval type
You can select four optional types of intervals:
A. Time-based interval Ends your interval when you have used

the preset time.
B. Heart-rate-based interval Ends your interval as you reach the
preset heart rate.
When selecting heart-rate-based interval,
recovery calculation must be set on.
C. Distance-based interval Ends your interval as you reach the
selected distance.
D. Manual interval End the interval training session
by pressing and holding OK.
6. Scroll up or down until Interval TIMER/ Hr/ DIST/ MANUAL is
displayed. Press OK to start setting the interval type.
TIMER/ Hr/ DIST/ MANUAL is flashing.
7. Scroll up or down to select the interval type that will be used to end the
interval. Press OK. If you chose manual interval skip steps 8-9.
B 27
A. Time-based interval
9. Scroll up or down to adjust seconds. Press OK. Interval TIMER appears.
Or
B. Heart-rate-based interval
8. Scroll up or down to adjust the heart rate that will end your interval.
Press OK. Interval Hr appears.
Or
C. Distance-based interval
8. Scroll up or down to adjust kilometers.
Press OK. Units 2: Adjustable units
9. Scroll up or down to adjust hundreds of are miles and feet.
meters. Press OK. Interval DIST appears.
Setting the number of intervals and recoveries (Repeat)

You can set up to 30 intervals and recoveries (if set on) for an interval phase.
6. Scroll up or down until Repeat is displayed.
7. Press OK to start setting the number.
8. Scroll up or down to adjust the number. Press OK.
Or
If you do not know in advance the number of intervals and recoveries,
select continuous interval. The intervals will succeed until you manually
stop the exercise or until 30 intervals have been made.
8. Scroll down until Cont appears. Press OK.
B 28
Setting interval recovery calculation
You can select 3 optional types of recoveries:
A. Time-based recovery Ends your recovery as you reach the preset time.
B. Heart-rate-based recovery Ends your recovery as you reach the preset
heart rate.
C. Distance-based recovery Ends your recovery as you reach the selected
distance.
6. Scroll up or down until Recovery TIMER/ Hr/ DIST is displayed.
7. Press OK to start setting recovery calculation on or off.
On/OFF is flashing.
8. Scroll up or down to turn the recovery calculation on or off. Press OK.
OFF: skip steps 9-11.
On: TIMER/ Hr/ DIST is flashing.
9. Scroll up or down to select recovery timer, heart rate or distance.
Press OK.
A. RecoTime is displayed.
11. Scroll up or down to adjust seconds. Press OK. Recovery TIMER appears.
Or
B. RecoHr is displayed.
10. Scroll up or down to adjust the value. Press OK. Recovery Hr appears.
Or
B 29
C. Rec. Dist is displayed.
10. Scroll up or down to adjust kilometers. Units 2: Adjustable units
Press OK. are miles and feet.
11. Scroll up or down to adjust hundreds
of meters. Press OK. Recovery DIST appears.
Naming exercise sets

You can name the exercises with seven letters, numbers or punctual marks.
The available digits are: 0-9, space, A-Z, a-z, - % / ( ) * + : ?.
2. Press OK to enter the Options mode. EXERCISE SET is displayed.
3. Press OK. E0-E5 is displayed.
4. Scroll up or down until desired exercise set (E1-E5) is displayed.
5. Press and hold signal/light button. Adjustable letter is flashing.
6. Scroll up or down to select the desired mark. Press OK.
7. Repeat previous step until you have chosen all 7 letters.
B 30
Setting recording rate
1. In the Time of day display scroll

Options
up or down until OPTIONS
is displayed.
Memory Set
2. Press OK to enter the Options mode.
EXERCISE SET is displayed. Rec. Rate 5 Sec/ 15 Sec/ 60 Sec
3. Scroll up or down until MEMORY SET
is displayed.
4. Press OK to start the memory settings.
Rec. Rate is displayed.
5. Scroll up or down to select the desired
recording rate. As you change the
recording rate you can see the memory
there is left in the lower row.
Press OK.
The recording time of the wrist unit depends on the selected recording rate
(5 s, 15 s, or 60 s). When the memory is full, you can continue exercising but
the exercise is no longer recorded.
B 31
The following table shows the maximum exercise times for each
recording rate.
Altitude Speed Cadence Power Rec. Rate 5s Rec. Rate 15s Rec. Rate 60s
On On On On 4 h 57 min 14 h 53 min 59 h 34 min
On On On OFF 8 h 56 min 26 h 48 min 99 h 59 min
On On OFF On 5 h 35 min 16 h 45 min 67 h 01 min
On On OFF OFF 11 h 10 min 33 h 31 min 99 h 59 min
On OFF OFF OFF 14 h 53 min 44 h 41 min 99 h 59 min
OFF On On On 5 h 35 min 16 h 45 min 67 h 02 min
OFF On On OFF 11 h 10 min 33 h 31 min 99 h 59 min
OFF On OFF On 6 h 23 min 19 h 09 min 76 h 37 min
OFF On OFF OFF 14 h 53 min 44 h 41 min 99 h 59 min
OFF OFF OFF OFF 44 h 42 min 99 h 59 min 99 h 59 min
in one file in one file
and total 130 h and total 520 h
The use of exercise sets and lap recording reduces the maximum exercise
times.
B 32
Turning functions on/off
Options
Function Set
OwnCal Tests HRmax-p Altitude AutoLap

On/OFF On/OFF On/OFF On/OFF On/OFF
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.
To set the following functions on you have to set your user information.
If kg/lbs are displayed as you start setting the function on, the wrist unit
points out that you have not set your all user information.
OwnCal calorie counter on/off

5. Press OK to start setting the OwnCal function. On/OFF starts to flash.
6. Scroll up or down to set the OwnCal on or off. Press OK.
For getting the most accurate OwnCal results, update the VO 2max setting
and the HRmax setting with clinically measured values (if available). If you do
not know your clinically measured values perform Polar Fitness Test and
update the OwnIndex and HRmax-p settings in Fitness Test mode.
B 33
Tests on/off
5. Scroll up or down until Tests is displayed.
6. Press OK to start setting the tests. On/OFF starts to flash.
7. Scroll up or down to set the tests on or off. Press OK.
Predicted maximum heart rate on/off (HRmax-p)

5. Scroll up or down until HRmax-p is displayed.
6. Press OK to start setting the HRmax-p. On/OFF starts to flash.
7. Scroll up or down to set the HRmax-p on or off. Press OK.
HRmax-p can be turned on only if Polar Fitness Test is on.
Altitude and thermometer on/off

If you start from the Time of day display, repeat steps 1-4
5. Scroll up or down until Altitude is displayed.
6. Press OK to start setting the altitude measurement and thermometer.
On/OFF starts to flash.
7. Scroll up or down to set the altitude on or off. Press OK.
If you turned Altitude off, skip the rest of the altitude settings.
8. If you turned Altitude on, “Wait...” appears for a few seconds.
9. Altitude and a flashing number appear. Start adjusting the starting
point altitude. Adjustable units of 1/ 2 can be changed by pressing and
holding the signal/light button.
Scroll up or down until the desired altitude is displayed. Press OK.
It is recommended that you reset the altitude whenever a reliable
reference is available.
B 34
To use the thermometer the altitude must be turned on. For most
accurate altitude readings, calibrate the altimeter every time before an
exercise.
To continue setting your settings, press the stop button or to return to the
Time of day display, press and hold the stop button.
AutoLap on/off
When you use the AutoLap function, the running computer automatically
records lap times continuously after each time you have run or cycled the
preset distance. For example if you set the AutoLap distance at 400 meters,
the first lap will be recorded at 400 meters, the second lap at 800 meters
and so on.
If you start from the time of the day display, repeat steps 1-4.
5. Scroll up or down until AUTOLAP is displayed.
6. Press OK to start setting the AutoLap. On/Off starts to flash.
7. Scroll up or down to set the AutoLap on or off. Press OK.
OFF: skip the rest of AutoLap settings.
8. Set A. Lap Distance is displayed. Scroll up or down to set the AutoLap
distance. Press OK to select the lap distance.
AutoLap can be turned on only if the speed function is activated in

speed settings.
B 35
Speed settings
Options
Speed Set
Speed OFF Run On Bike 1/2
Foot pod calibration Wheel Cadence Power

On/OFF On/OFF

3. Scroll up or down until SPEED SET is displayed.
4. Press OK to start the Speed settings.
5. Choose to start setting Running speed, Bike 1 or 2, or
turn the speed features off. Scroll up or down until desired
option is displayed. Press OK. If you selected speed features off skip the
rest of the speed settings.
Running settings
Calibrating the Polar S1 foot pod

It is recommended that you calibrate the foot pod when; you use it for the
first time, there are significant changes in your running style or the position
of the foot pod on the shoe is changed.
B 36
You can calibrate the S1 foot pod by running a preset distance; for
example, one lap on a 400-meter track, at a steady pace or by manually
adjusting the calibration factor.
Units 2: Adjustable units
Calibration by running are feet.
If you start from the Time of Day display,
repeat steps 1-5. Minimum calibration
6. CALIBRATE? SPEED is displayed. Press OK. distance is 400 meters/
7. CALIBRATION RUN is displayed. Press OK. 250 feet.
8. Hundreds of meters start to flash, scroll up
or down to adjust the hundreds of meters. Press OK.
Meters start to flash, scroll up or down to adjust the meters. Press OK.
9. CALIBRATION START is displayed. Turn the speed sensor on by pressing
the red button on the sensor and press OK on the wrist unit to start
calibration. Start the run by making the first step with the sensor foot
onto the starting line and run the preset distance at a steady pace.
While running, the wrist unit shows the uncalibrated distance you have
run.
10. Stop exactly on the stop line of the preset distance. Wait until the distance
measurement stops accumulating on the wrist unit and press OK.
11. Scroll up or down to adjust the distance displayed on the wrist unit to
indicate the actual distance you ran. Press OK to save the calibration.
CALIBRATION DONE is displayed.
B 37
You get the best calibration result if you wear the same shoes that you
normally use and you run on the same type of surface.
You can cancel the calibration by pressing the stop button on the wrist unit.
If you ran less than the preset distance, CALIBRATION FAILED is displayed.
Calibration manually
The calibration factor is calculated as a ratio of the actual distance to the
uncalibrated distance. For example if you ran 400 meters and the wrist unit
shows a distance of 390 meters, the calibration factor should be adjusted to
400/390 = 1026.
If you start from the Time of Day display, repeat steps 1-5.
6. CALIBRATE? SPEED is displayed. Press OK.
7. Scroll up or down until Calibration Manual is displayed.
8. Press OK to start adjusting the calibration factor.
9. SET FACTOR is displayed. Scroll up or down to adjust the factor. Press OK.
Bicycle settings
You can set two bike preferences for the wrist unit. Make the settings
ready for both bikes; when you start exercising, just select bike 1 or 2. As
you take the bike settings 1 or 2 in use speed and distance measuring
functions are always on. Select the bike features off when exercising
without a bicycle. Wheel size settings are a prerequisite for cycling
information.
B 38
Adjusting the wheel size (Wheel)
6. Start with the display showing Wheel.
7. Press OK to start setting the wheel size.
8. Scroll up or down to adjust the wheel size. Press OK.
You have the following alternatives to find out
the wheel size of your bike:
METHOD 1.
Look at the wheel of your bike and find the wheel diameter printed on it.
On the chart below, find your wheel diameter in inches or in ERTRO
reading and match it to the wheel size in millimeters on the right.
ERTRO Wheel size diameter (inches) Wheel size setting (mm)

30-559 26x1.25 1953
35-559 26x1.5 1985
44-559 26x1.75 2030
47-559 26x1.95 2050
26x1 1/8 Tubular 1970
650-20C 1952
622-20 700x20C 2086
622-23 700x23C 2096
622-25 700x25C 2105
700C Tubular 2130
28 (700 B) 2237
B 39
METHOD 2.
Mark the tread of the front tire with a line and roll the tire
perpendicular to the ground. You can also use the valve as
a mark. Mark a line on the ground. Move your bike on a
flat surface straight ahead for one complete wheel rotation.
Check that the tire is perpendicular to the ground. Draw
another line on the ground exactly where the mark on the
front tire touches the ground.
Measure the distance between the two lines on the ground. mm
Substract 4 mm to account for your weight on the bike to - 4 mm
get your wheel circumference.
This is the value you must set on the meter. mm
The wheel size is always indicated in millimeters as this is more accurate.

Resetting the monitor enters the default values.
Cadence* on/off
6. Scroll up or down until Cadence is displayed.
7. Press OK to start setting the Cadence. On/OFF starts to flash.
8. Scroll up or down to set the Cadence on or off. Press OK.
*Optional Polar Cadence Sensor or Polar Power Output Sensor required.
B 40
Power* on/off
6. Scroll up or down until Power is displayed.
7. Press OK to start setting the Power Output. On/OFF starts to flash.
8. Scroll up or down to set Power Output on or off. Press OK.
OFF: Skip the rest of the Power Output settings.
9. C. weight is displayed. Scroll up or down to adjust the chain weight. Press OK.
10. C. length is displayed. Scroll up or down to adjust the chain length.
Press OK.
11. S. length is displayed. Scroll up or down to adjust the span length.
Press OK.
If you are using the wireless Polar Speed Sensor, set the Power off.
You can find more information about the Polar Cadence and Polar Power
Output Sensor on the back cover of this manual.
B 41
Naming bike 1 and bike 2
You can name the bikes with four letters, numbers or marks.
The number in the right corner indicates, which bike settings are in use.
(--=Speed OFF, b1=Bike 1, b2=Bike 2)
3. Scroll up or down until SPEED SET is displayed. Press OK.
4. Scroll up or down until Bike 1 or 2 is displayed.
5. Press and hold signal/light button. Adjustable letter is flashing.
6. Scroll up or down to select the desired mark. Press OK.
7. Repeat previous step until you have chosen all four letters.
B 42
Monitor settings
1. In the Time of day display Options

scroll up or down until
OPTIONS is displayed. Monitor Set
2. Press OK to enter the
Options mode. EXERCISE Sound On/OFF Units 1/2 Help On/OFF
SET is displayed.
3. Scroll up or down until MONITOR SET is displayed.
4. Press OK to start the monitor settings. Sound is displayed.
Turning activity/button sound on/off

5. Press OK to start setting the sound. On/OFF starts to flash.
6. Scroll up or down to set sound On or Off. Press OK.
Activity/button sound consists of the button sound and in the Measuring

and Recording modes the following activity sounds: start, stop and lap
recording, phase start, interval phase end and recovery calculation end
sounds. It does not consist of target zone alarms, watch alarm or fitness
test alarm.
Selecting measuring units

5. Scroll up or down until Units is displayed.
6. Press OK to start setting the units. 1 or 2 starts to flash.
7. Scroll up or down the unit which best suits you. Press OK.
B 43
The units settings affect the following features:
Units 1: Units 2:
User information kg, cm lbs, feet
Date of birth day-month-year month-day-year
Speed km/h mph
Distance km, hundreds of meters miles, feet
Pace minutes/km minutes/mile
Altitude meters feet
Meters ascended meters feet
Temperature °C °F
Wheel size mm mm (Note!)
Power Chain weight g g
Chain length mm mm
Span length mm mm
Turning Help on/off

5. Scroll up or down until Help is displayed.
6. Press OK to start setting the Help function. On/OFF starts to flash.
7. Scroll up or down to set the Help on or off. Press OK.
If you turn Help on, the flashing arrows guide you to use the correct
buttons in the Options and File modes. During the exercise, when you are
changing the middle row information, you can see the name of the
function for few seconds. The names are also shown as you recall
information on lap and exercise samples in the File mode.
B 44
Watch settings
1. In the Time of day

Options
display scroll up or
down until OPTIONS
Watch Set
is displayed.
2. Press OK to enter Alarm Time 1/2 Date Remind On/OFF
the Options mode.
EXERCISE SET is displayed.
3. Scroll up or down until WATCH SET is displayed.
4. Press OK to start the watch settings. ALARM is displayed.
Setting alarm
5. Press OK to start alarm settings. OFF: Skip
On/OFF starts to flash. steps 7-9.
6. Scroll up or down to set alarm on or off. Press OK.
24h: skip step 7.
7. 12h: AM/PM starts to flash. Scroll up or down to select AM or PM.
Press OK.
8. The hours start to flash. Scroll up or down to adjust the hours. Press OK.
9. The minutes start to flash. Scroll up or down to adjust the minutes.
Press OK.
When the alarm comes on, it will sound for one minute or you can turn it
off by pressing any of the five buttons.
B 45
Setting time of day
5. Scroll up or down until TIME1/ TIME2 is displayed.
6. Press OK to start setting the time of day.
7. Time is flashing. Scroll up or down to select time 1 or time 2. Press OK.
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 hours. Press OK.
11. The minutes start to flash. Scroll up or down to adjust the minutes.
Press OK.
Setting date
5. Scroll up or down until DATE is displayed.
6. Press OK to start adjusting the date.
12h time mode:
7. Day appears. Scroll up or down to select the
month - day - year
desired value. Press OK.
8. Month appears. Scroll up or down to select the
desired value. Press OK.
9. Year digits start to flash. Scroll up or down to select the year. Press OK.
B 46
Turning reminders on/off
5. Scroll up or down until REMIND is displayed.
6. Press OK to start setting the reminders.
7. Scroll up or down until desired reminder is displayed. The number of the
reminder is displayed in the corner of the display.
8. Press OK. On/OFF starts to flash.
9. Scroll up or down to set the reminder on or off. Press OK.
You can upload 7 reminders, each including time and name, to your wrist
unit from Polar Precision Performance software.
The reminder sounds an alarm only when time of day is displayed. When
the reminder alarm comes on, it will sound for 15 seconds or you can turn it
off by pressing any of the buttons except the signal/light button. Erase the
reminder text by pressing any of buttons except the signal/light button.
B 47
Setting tips
Swap time 1 or time 2

In the Time of day display press and hold the down button. Time 1 or
Time 2 is displayed in the uppermost row for a couple of seconds. Displayed
time will now be used in all watch and alarm functions. If you chose time 2,
“2” is displayed in the Time of day display.
Shortcut to watch settings

Press and hold the signal/light button for a couple of seconds to enter to
watch setting loop. Scroll up or down button until the desired watch
function is displayed. Set the function as in the “Watch settings” section.
Swap measuring units

• as you set your user information on weight and height.
• as you set an Interval Training Set on distance-based interval or recovery.
• as you set the altitude reference point.
Press and hold the signal/light button until the units are swapped. Release
the button.
Swap date, user ID number, user name and logo

You are able to set a user ID number, user name and logo by Polar Precision
Performance software. These settings are shown on the upper row of the
Time of day display. You can swap between the user ID, user name, logo
and date by pressing and holding the up button.
B 48
C. EXERCISE
Time of Day
You can use two modes in your exercise:
Measuring or Recording mode. In the Measuring
Measuring mode you can see your heart rate but your
Mode
exercise is not recorded. In the Recording mode
Recording
your exercise is recorded and stopwatch and
Mode other calculations are started.
Measuring mode
1. Wear the transmitter and the wrist unit as described in “Easy start”
section.
2. To make sure that the code search will be successful:
• Keep the wrist unit within 1 meter/ 3 feet of your transmitter.
• 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, mobile phones may cause interference when
starting the heart rate measurement.
C 49
3. Start from the Time 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 wrist unit returns
automatically to the Time of day display within 5 minutes if there is no
heart rate reception.
The following displays start to alternate, if you have no speed or altitude

settings in use, as you enter the Measuring mode:
Exercise name Memory left Speed OFF Altitude OFF
Time of day
Current
heart rate
BasicUse (E0)/ Recording rate No speed settings in use

Exercise set in use
(E1-E5)
If you are running or cycling, turn the speed settings on by pressing and
holding the down button. Repeat until the right speed setting is displayed
in the right-hand corner of the display.
-- = speed settings off
ru = running speed
b1 = bike 1
b2 = bike 2
Make sure that you have the right speed settings turned on before
starting the recording.
C 50
The following displays start to alternate, if you have running speed and
altitude settings on, as you enter the Measuring mode.
Exercise name Memory left Speed type Altitude
Time of day
Current
heart rate
BasicUse (E0)/ Recording rate Running speed

Exercise set in use in use
(E1-E5)
If you are not running or cycling, turn the speed settings off by pressing and
holding the down button. Repeat until -- appears. This will give you more
memory capacity.
4. If you want to record running information, turn the foot pod on

after your heart rate is displayed on the wrist unit. Press OK to start
recording your exercise.
Or
If you want to record running information without heart rate
measurement: after the heart rate reading 00 appears turn the foot
pod on.
C 51
Recording mode
Before starting recording, check that you have enough memory left.
This information is displayed in the upper row, in the Measuring mode.
If you are starting from the Time of day display, press and hold OK.
Exercise information will be stored in an exercise file only when the

stopwatch is running. The ongoing recording is indicated with a graphic
bar that runs continuously on the display.
If your preset exercise requires speed settings, Set Speed is displayed

for a few seconds. In order to start the exercise set you need to select
running speed, bike 1 or bike 2 by pressing and holding the down button
until the desired speed setting is displayed.
The choice is displayed in the lower right corner:
-- = speed off
ru = running speed
b1 = bike 1
b2 = bike 2
If there is - - / 00 reading on the display, 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.
In the beginning of your exercise, when it has lasted less than

60 minutes, the exercise time is displayed in minutes and seconds.
When you have exercised more than 60 minutes, the exercise time is
displayed in hours and minutes.
C 52
If there is no or irregular running speed readings on the display,
check the following:
• Keep distance to other runners with foot pods.
• If you keep the wrist unit in front of you for longer than 15 seconds the
speed and distance measurements stop. You need to reactivate the
measurements by moving your hand.
Turning the zone alarm on/off
Note that you can not use the alarm when Bicycle functions are on.
Note that trip distance is reset by pressing and holding signal/light
button. Therefore Trip should not be displayed in the upper row when
turning zone alarm on/off.
Press and hold the signal/light button.

When appears on the display the zone alarm is on. You will hear a beeping
sound if you are outside the limit.
If you do not want to use the zone alarm the flashing heart rate/pace
reading indicates if you are outside the limit. This function can be used if
you have set limits on for Interval Training Set or BasicSet.
In addition to the alarm you can see:

if you are exercising above heart rate/pace zone.
if you are exercising below heart rate/pace zone.
C 53
Swapping the heart rate/pace limits
Press and hold the up button. Repeat until the desired limits are displayed.
In the Interval Training mode the limits are automatically swapped when
the phase changes to the preset limits.
You have three optional Recording modes depending on the

selected exercise:
• BasicUse
• Interval Training Set (Int On)
• BasicSet (Int OFF)
The following functions can be used during all three optional Recording
modes.
Illuminating the display (Night Mode)

Press the signal/light button in the Measuring or Recording mode. After
you have illuminated the display once, the display automatically illuminates:
• at the end of an interval or recovery calculation
• if you start or stop the exercise session
• if you store lap information
• if you bring the wrist unit near the Polar transmitter (Heart touch)
You can turn this function off by pressing the signal/light button again. It is
automatically turned off when you return to the Time of the day display. If
you want to illuminate the display in the Time of the day mode, press the
signal/light button.
C 54
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 wrist unit automatically stores a lap time when you stop recording
an exercise. You can store 99 laps if you have not used the interval
function. After storing 99 laps FULL appears for a few seconds every
time you take a lap on the display. You can continue taking laps but
they will not be stored. The wrist unit continues recording all other
information of the exercise, except lap and interval information.
Pausing the exercise

Press the stop button.
The exercise recording, stopwatch and other calculations are paused. To
continue them, press OK. Or, to return to the Time of day display, press and
hold the stop button.
The wrist unit automatically returns to the Time of day display within
30 minutes if you forget to quit the heart rate measuring after having
stopped the stopwatch and taken the transmitter off your chest.
C 55
Swapping the displayed exercise information
You can swap the display information by pressing the down button in the
Measuring or Recording mode. The wrist unit saves the upper and lower
row settings for the display options. If the Help function is on, the name of
the selected function appears for a few seconds. When you start the
exercise next time the stopwatch appears on the middle row and the saved
functions appear on the upper and lower rows.
1. Time of day 2. Time of day

Stopwatch Lap time
Current heart rate
Number of the lap
3. Speed 4. Pace
Pace difference
5. Distance 6. Altitude
Temperature
7. Power* 8. Stopwatch
Time of day
For most accurate altitude readings, calibrate the altimeter every time
before an exercise.
C 56
When you have set your Interval
Training Set on, you will have one
extra display. You can only change the Phase Name
lower row for this display. See the Countdown
alternative phase displays from timer
“Exercising with Interval Training Set”
section.
You can configure the middle and upper rows either in the Measuring
and Recording mode.
1. Select the middle row information

Press the down button briefly 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.
2. Select the upper row information

Press the up button briefly to select from the following:
Time of day (Time), stopwatch (Sw), lap time (Lp),
or if you have turned the functions on select from:
calorie expenditure (Cal), trip (Trip), current speed (Spd), average speed
(Avg speed), maximum speed (Max speed), pace (Pc), cadence* (Cad),
altitude (Alt), ascended meters (Asc), output power* (Pwr), left right
pedaling balance* (L - R), pedaling index* (PI).
You cannot select the same displayed function to the upper and middle row
i. e. the option on the middle row is no longer available for the upper row.
*Optional Polar Cadence Sensor or
Polar Power Output Sensor required.
C 57
3. Select the lower row information
Press and hold the down button to select from the following:
Current heart rate, average heart rate (avg) or the reading in
percentages of your maximum heart rate (% max) if you have set your
user information. If you have pace limits on you can also select the pace
difference value to the lower row.
You can only change the displayed function of the lower row if the
stopwatch is on.
The pace difference value indicates the time you are running slower/
faster from your preset target pace. If the value is negative you are
running faster than your target pace and vice versa.
Starting an exercise set
1. Start from the Time of day display. Press OK to enter the Measuring 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.
3. To start exercising and recording the preset exercise type press OK.
C 58
Exercising with Interval Training Set (Int On, E1-E5)
In this mode you can also use the functions described in “Recording mode”
section.
The Interval Trainer automatically guides you through your exercise. In

order to hear the activity sounds when the phase starts and stops make
sure the activity sound is on. If you have turned the countdown timer of
the phase off, you have to stop the phase manually by pressing and holding
OK button. When the stopwatch starts running indicates that Interval
Trainer is on. As the interval training exercise ends the wrist unit
automatically starts a BasicUse exercise, which is recorded to the same file
as your interval training exercise.
Structure of an interval training exercise:

Heart Interval Phase
rate
Repeats 03
160
140
120
100 WarmUp phase CoolDown phase

Countdown timer 1 Countdown timer 3
80
Recovery
Recovery
Recovery
Limits 1 Limits 3
Interval
Interval
Interval
60
40
0 10 20 30 40 50 Time
C 59
Warm-up phase
1. First
Heart rate or pace limits 1 (if set on).
2. Then
Countdown timer 1.
Heart rate information.
Countdown timer starts running if you have set the timer 1

on. If you have set the timer off, press and hold OK and
continue from the interval phase.
3. At the end of warm-up phase

Warm-up phase duration.
Average heart rate of the warm-up phase.
Interval phase
The wrist unit records up to 30 repeated interval phases. Your interval
phase is divided into interval and recovery calculation (if set on) sections,
which alternate continuously through your interval phase. As the interval
phase changes, the limits are automatically swapped. For example, when
the first phase changes to the second phase, the preset limits 1 changes to
preset limits 2. You can also swap the limits by pressing and holding the up
button. Repeat until the desired limits are displayed.
C 60
Interval session
1. First
Preset heart rate or pace limits 2 (if set on).
2. Then
One of the following is displayed depending on your settings:
A. manual, B. time-based, C. heart rate-based or
D. distance-based interval.
A. Manual interval.
Number of set intervals.
Current interval number.
Interval time.
If you selected manual interval your interval will end as you
press and hold OK.
Or
B. Time-based interval.
Countdown timer 2.
If you selected time-based interval your interval will end as
you reach the preset time.
Or
C. Heart-rate-based Interval.
The difference between the preset interval heart rate and
current heart rate.
Or
D. Distance-based interval.
Countdown distance.
Your interval will end as you reach the preset distance.
C 61
3. At the end of Interval
Interval duration.
Average heart rate of the interval.
When your interval ends the wrist unit 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. time-based recovery calculation or B. heart-rate-based
recovery calculation or C. distance-based recovery calculation.
A. Time-based recovery.
Recovery countdown timer.
Current heart rate.
Or
B. Heart-rate-based recovery.
The difference between the preset recovery heart rate and
current heart rate.
Current heart rate.
Or
C. Distance-based recovery.
Recovery countdown distance.
Current heart rate.
You will hear two beeps when the recovery calculation is done.
C 62
At the end of recovery
A. and B. Or C.
Recovery duration. Recovery distance.
Drop in your heart rate.
Cool-down phase
1. First
Preset heart rate limits 3 (if set on).
2. Then
Countdown timer 3.
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 a phase.
3. At the end of cool-down phase

Cool-down phase duration.
Average heart rate of the cool-down phase.
After your cool-down phase has ended the wrist unit

automatically continues recording exercise with BasicUse mode.
You can continue using the limits of the interval exercise in

the BasicUse mode, too. Or, if you want to do another
interval training exercise, press and hold the OK button.
C 63
Interrupting an interval training exercise
1. Press the stop button to pause the exercise.
2. Press and hold the stop button to return to the Time of day display.
Or
Press the stop button. BasicUse appears. You can continue measuring your
heart rate in this mode (Measuring mode). To continue exercising with
BasicUse and recording your exercise information press OK. You can
continue using and swapping the same limits of the previous exercise.
Repeat steps 1 and 2 to return to the Time of day display.
Exercising with BasicSet (Int OFF, E1-E5)
In this mode you can also use the functions in “Recording mode” section.
Starting the timers

If timers are set on, they automatically start running once you start the
stopwatch. Timers alternate in the following order: timer 1, 2, 3, 1, 2, 3 etc.
At the end of timer 1 you will hear 1 beep, at the end of timer 2 you will
hear 2 beeps and at the end of timer 3 you will hear 3 beeps. Timers stop
running when you stop the stopwatch.
C 64
Starting the recovery calculation
To start the recovery calculation, press and hold the OK button.
See “Exercising with Interval Trainer”/ “Recovery calculation” for the
displayed information during the recovery calculation. After the recovery
calculation is done the exercise is paused.
You can continue the exercise by pressing the OK button after the recovery
calculation. If you do another recovery calculation, the previous recovery
information will be deleted.
Stopping the exercise
1. Press the stop button to pause the exercise.

2. Press and hold the stop button until Time of day is displayed.
Your lap and split time are automatically recorded, when you end the
exercise.
Tips during the exercise
Swapping the exercise type (E0 or E1-E5)

In the Measuring mode press and hold the up button. Release. Repeat until
desired exercise set or BasicUse is displayed.
C 65
Swapping
Tips during the speed
the settings (--, ru, b1 or b2)
exercise
In the Measuring mode press and hold the down button. Release. Repeat
until Run speed, Bike 1 or 2 or Speed Off is displayed. You can now exercise
with the chosen settings. From running to cycling and vice versa can be
swapped in the BasicUse (E0) mode, if the exercise is paused. A new file is
created if you change the speed settings.
Resetting the trip distance

Start from the Measuring or Recording mode. Scroll up until Trip is displayed.
Press and hold the signal/ light button until the trip reading is zero. Release.
Returning to the manually set altitude

Start from the Measuring mode. Scroll down until altitude is displayed in
the middle row. Press and hold the signal/light button until the previous
manually set altitude is displayed.
If the manually set altitude reference value deviates over ±610 m/ ±2000 ft
from the altitude calculated by the wrist unit, Failed appears and the
measured altitude appears. Set the reference altitude from the Options
mode. As you start adjusting the reference altitude, the wrist unit suggests
a measured altitude for you instead of the previously set altitude.
Restarting the interval or recovery calculation

In the Recording mode press the stop button to pause the interval or
recovery calculation.
Start resetting by pressing and holding the down button. To restart the
same calculation press the OK button or to reset the interval training
exercise, see “Resetting stopwatch to zero” section.
C 66
Interrupting an interval or recovery calculation
Press and hold the OK button during your interval training exercise session
to interrupt the calculation. The following section automatically starts. E.g.
if you interrupt an interval your recovery calculation (if set on)
automatically starts.
Interrupting a phase of an interval training exercise

Press the stop button to pause your phase. Press and hold the OK button.
The following phase automatically starts.
Heart touch function

The heart touch function is activated as you bring the wrist unit near the
transmitter’s Polar logo.
You have three alternatives for the heart touch function. To select heart
touch display, use your Polar Precision Performance software:
• Checking the current limits
• Swapping the display options
• Storing lap time
During the heart touch, the backlight is on for a couple of seconds, if you
have already used the backlight during the exercise.
C 67
D. HOW TO RECALL TRAINING
INFORMATION
The wrist unit starts saving exercise information
to a file as you start the stopwatch. You can recall
the information in the File mode. In the File mode
there are up to 99 exercise files and a records file,
which keeps track of the cumulative and maximum
exercise values.
Time of Day File Options Tests Connect
F99 ... F1 Records
Your first file is F1, then F2 and so on, until you have recorded maximum 99
exercise files. The bigger the file number the more recent it is.
There is a two-way communication between the wrist unit and a PC.

Polar Precision Performance Software offers an easy way to analyze
training data, keep training diary, and plan future training. See the
CD-ROM for further information.
D 68
File (F1-F99)
If a function was not activated in the settings mode, that Exe. Time
information will not be displayed in the recorded file. Recovery
Distance
Exercise file
Pace
1. In the Time of day display scroll up or down until FILE is displayed.
Speed
2. Press OK to enter the File mode. The main information of
Cadence
your file is displayed.
Altitude
Starting date and time alternate on the display. °C/ °F
Exercise name Ascent

File number
Power
Used exercise set
Pl %
(E1-E5)
or BasicUse (E0) LRB
Limits
3. Scroll up or down until the desired file is displayed.
InZone 1
4. Press OK to start recalling an exercise file. Exe. Time is displayed.
InZone 2
InZone 3
• Move forward and backward within file loops with
InZone S
up or down buttons.
• Press OK to enter a file or to enter a deeper level in the file loop. KCal
• Press the stop button to move backward to the previous file level. Tot. KCal
• Press and hold the stop button to return to the Time of day Tot. Time
display, wherever you are in the File recalling cycle.
Run./Rid. Time
Odometer
Some information alternates on the display automatically.
You can make the alternation faster by pressing the OK button EXE SET
e.g. the target heart rate zone information. LAPS
SAMPLES
D 69
Exercise time (Exe. Time)
The exercise time is the amount of time that you have exercised
with the stopwatch running. Average and maximum heart
rates of your exercise alternate on the display. To continue
recalling the file, scroll up or down button.
Recovery information of BasicSet exercise (Reco)

Recovery time.
Recovery duration.
Or
Recovery heart rate.
Time it took reach the preset heart rate reading.
Exercise distance (Exe. Dist.)

You can see the exercised distance.
Pace information (Pc. Avg/ Max)

Average and maximum pace of the exercise alternate.
Speed information (Spd. Avg/ Max)

Average and maximum speed of the exercise alternate.
Cadence information* (Cad. Avg/ Max)

Average and maximum cadence of the exercise alternate.

D 70
Altitude (Alt. Avg/ Max/ Min)
Average, maximum and minimum altitude of the exercise alternate.
Temperature (°C or °F Avg/ Max/ Min)

Average, maximum and minimum temperature of the exercise alternate.
Ascended meters/feet (Ascent)

You can see the ascended meters/ feet of the exercise.
Power* (Pwr Avg/ Max)

Average and maximum output power of the exercise alternate.
Pedaling index* (PI Avg/Max)

Average and maximum pedaling index of the exercise alternate.
Left right pedaling balance* (LRB Avg)

You can see the average balance between left and right foot pedaling.
Limits 1, 2, 3 and summary (Limits 1/ Limits 2/ Limits 3/ Limits S)

Settings of the limits alternate on the display. Limits 1 are used for zone 1,
limits 2 for zone 2, limits 3 for zone 3 and limits S for summary zone.
Summary limits are not shown or alarmed during an exercise. The time
spent within/above/below the summary limits can be seen from the
exercise file.
D 71
Exercise time within, above and below the target zones
Indicates the exercise time, which you have spent within (InZone), above and
below each limits. Time within, above and below limits 1,2 and 3 is recorded
only when those particular limits are activated. Time within, above and below
summary limits is recorded during the entire exercise, regardless of which
limits are in use.
Calorie expenditure (KCal)

You will see how many kilocalories you have expended during the exercise.
Cumulative calorie count (Tot. KCal)

You will have a count for cumulative calories expended during several
exercise sessions starting from the previous resetting of the value in records
file. This function allows you to follow the calorie count as a gauge of
effective exercise e.g. during one week.
Cumulative exercise time count (Tot. Time)

This function counts cumulative exercise time expended during several
exercise sessions starting from the previous resetting of the value in records
file. It allows you to follow the exercise time count as a gauge of amount
of exercise e.g. during one week.
Your cumulative total time is displayed in hours and minutes until

99 hours 59 minutes is reached. After this your cumulative exercise
time is displayed in hours until 9999 hours is reached.
Cumulative running/riding time (Run./Rid. Time)

You will have a count for cumulative running or riding time expended during
several exercise sessions starting from the previous resetting of the value in
records file.
D 72
Total distance (Tot. Dist./Odometer)
Measures cumulative total distance of several exercise sessions starting
from the previous resetting of the value in records file. In a running file
value is indicated as total distance and in a cycling file as odometer.
Interval Training information (EXE. SET)

Start with the display
F1-F99
showing EXE. SET.
1. Press OK to start EXE. SET
recalling the interval
training information. WarmUp Interval CoolDown
2. Scroll up or down to see
Int 1 Reco 1 ... Int 30 Reco30
the information on
warm-up, interval and cool-down phases.
Warm-up phase
Warm-up duration.
The heart rate at the end of the warm-up,
average and
maximum heart rates of your warm-up phase.
Interval phase
Interval phase duration.
Average heart rate of intervals and recoveries.
D 73
Cool-down phase
Duration of the cool-down.
The heart rate at the end of the cool-down,
average and
maximum heart rates of the cool-down phase.
3. Press the stop button to return to the previous file level and skip steps
4-6. Or, continue recalling more detailed information of the interval
phase.
4. Start with the display showing Interval. Press OK to see details of each
interval and recovery.
5. Scroll up or down between intervals (Int) and recoveries (Reco).
Interval information
Interval number. Split time of the interval
Interval duration.
Speed at the end of an
interval (If speed was on).
The heart rate at the
end of the interval,
average and
maximum
heart rates of the
selected interval.
D 74
Recovery information
Time-based recovery.
Recovery duration.
Or
Heart-rate-based recovery.
Time it took reach the preset heart rate reading.
Or
Distance-based recovery.
Recovery distance.
6. To continue recalling, e. g. , lap information press the stop button twice.

Scroll up or down until LAPS is displayed.
Lap information (LAPS)

FILE
Start with the display showing LAPS and
the number of recorded laps. F1-F99
1. Press OK to start recalling the lap
LAPS
information.
2. Scroll up or down to see the following Best Lap Lap 1 ... Lap 99
information:
D 75
Best Lap
Shortest lap time.
The number of the best lap.
The best lap information is displayed if you have stored at
least 3 laps. The best lap can not be the last lap.
Laps
Split time.
Lap time.
Lap number.
The heart rate at the end of the lap,
average and
maximum heart rates of the lap.
In the upper row, the split time alternates with the help texts if the Help
function is turned on. You can check the following detailed lap
information in the middle row by pressing the OK button repeatedly:
• lap time (Lap Time),
• speed at the end of the lap (Speed),
• cadence* at the end of the lap (Cadence),
• altitude at the end of the lap (Altitude),
• ascended meters at the end of the lap (Ascent),
• power* at the end of the lap (Power),
D 76
• left right pedaling balance at the end of the lap* (LRB),
• pedaling index* (PI %),
• run/ridden distance at the end of the lap (Distance),
• temperature at the end of the lap (°C/ °F).
Press the stop button to exit the LAPS display.

Press and hold stop to return to the Time of day display.
Recorded samples FILE

Check the detailed information of the exercise in the
sample file. F1-F99
Start with the display showing SAMPLES and the number SAMPLES
of recorded samples.
S1 S2 ...
1. Press OK to start recalling the samples.

The sample number, heart rate and time when the sample was recorded
are displayed. In the upper row the sample number alternates with the
help texts.
2. The following detailed sample information is shown one by one as you
press OK repeatedly: stopwatch (Stopwatch), speed (Speed), cadence*
(Cadence), altitude (Altitude), power* (Power), left right pedaling
balance* (LRB), pedaling index* (PI %).
3. Scroll up or down from one sample to another.
4. Press and hold stop to return to the Time of day display.
D 77
Deleting a file
2. Press OK to enter the File mode.
3. Scroll up or down until desired exercise file is displayed. Press and hold
the signal/light button. DELETE FILE and file number are displayed.
4. Press OK. The wrist unit confirms if you want to delete a file
(Are you sure).
5. Press OK to delete the selected file.
6. Press stop to exit the file. Wait appears. The wrist unit rearranges your
file, which takes few seconds.
7. Repress stop to return to the Time of day display.
Deleting all files

2. Press and hold the signal/light button. DELETE FILES is displayed.
3. Press OK. The wrist unit confirms if you want to delete all files
(Are you sure).
4. Press OK to delete all exercise files.
5. Press stop to return to the Time of day display.
D 78
Records file
This file is updated each time your exercise is recorded to file.

2. Press OK to enter the File mode.
3. Scroll up or down until Records is displayed.
4. Press OK to enter the records file. Tot. KCal is displayed.
You will have a count for cumulative calories expended
during several exercise sessions.
5. Scroll up or down to see the following values:
• cumulative exercise time (Tot. Time)
• cumulative running/riding time (Run./Rid. Time)
• cumulative running/riding distance (Tot. Dist./Odometer)
• maximum speed (Max Spd.)
• maximum cadence* (Max Cad.)
• maximum altitude (Max Alt.)
• maximum power* (Max Pwr.)
You can now return to the Time of day display by pressing and holding the
stop button, continue resetting your cumulative counts or return to your
previous maximum value.
D 79
Resetting your cumulative counts to zero
Once your have reset the cumulative count you cannot retrieve it.
Start with the display showing Tot. KCal, Tot. Time, Run./Rid. Time or
Tot. Dist./Odometer in the records file.
1. Press OK to start resetting the desired total count. Reset appears and the
value starts to flash.
2. Press and hold the down button. Reset starts to flash. You can still cancel
the resetting by releasing the down button before the value is reset. If
you are sure that you want to reset the value keep holding the down
button until value is reset. Release.
3. Press the stop button to exit the reset display.
Press and hold the stop button to return to the Time of day display.
D 80
Returning to your previous maximum value
Start with the display showing Max Spd, Max Cad*, Max Alt or Max Pwr* in
the records file.
1. Press and hold the signal/light button to start returning to the previous
value. Return OLd appears and the value starts to flash.
2. You can still cancel the reset by pressing the stop button. If you are sure
you want to return to the previous value, press OK.
3. Press the stop button to exit the display.
Or, if you want to start resetting your maximum value to zero, press and
hold the signal/light button. Reset VALUE starts to flash. Once your have
reset the value you cannot retrieve it.
4. You can still cancel the reset by pressing the stop button. If you are sure
you want to return to the previous value, press OK.
5. Press and hold the stop button to return to the Time of day display.
D 81
E. TESTS
If you have not set the user information before trying

to enter the Tests mode, you will automatically move to
the user settings.
Polar Fitness Test

The Polar Fitness Test is an easy, safe and quick
way to estimate individual maximal aerobic power
and to get predicted maximum heart rate value.
The Polar Fitness Test is targeted to healthy adults.
OwnIndex
OwnIndex is a value which is comparable to maximal oxygen uptake (VO2max ),
a commonly used descriptor of aerobic fitness. Cardiovascular (aerobic)
fitness relates to how well your cardiovascular system works to transport
and utilize oxygen in your body. The stronger and more efficient your heart
is, the better the cardiovascular fitness is. VO2max is a good indicator of
performance in endurance sports.
E 82
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.
Cardiovascular fitness is best improved by exercise types which employ

large muscle groups. Such activities include running, swimming, rowing,
skating, cross-country skiing, cycling and walking.
To monitor your fitness progress start with measuring your OwnIndex a

couple of times during the first two weeks, to get a baseline value.
Thereafter, repeat the test approximately once a month.
OwnIndex is based on resting heart rate, heart rate variability at rest, age,
gender, height, body weight and self-assessed physical activity.
E 83
Predicted maximum heart rate (HRmax-p)
The HRmax-p definition is carried out simultaneously with the Polar Fitness
Test.
The HRmax-p score predicts your individual maximum heart rate value more
accurately than the age-based formula (220 - age). The age-based method
provides a rough estimation and is thus not very accurate, especially for
people who have been fit for many years or for older people. The most
accurate way of determining your individual maximum heart rate is to have
it clinically measured (in maximal treadmill or bicycle stress test) by a
cardiologist or an exercise physiologist.
Your maximum heart rate changes to some extent in relation to your

fitness. Regular exercise tends to decrease HRmax whereas reduced training
tends to increase it. There may also be some variation according to the
sport you participate in. For example, running HRmax > cycling HRmax >
swimming HRmax.
HRmax-p gives the possibility of defining training intensities as percentages

of maximum heart rate and of following maximum heart rate changes due
to training, without an exhaustive maximal stress test. HRmax-p is based on
resting heart rate, heart rate variability at rest, age, gender, height, body
weight and maximal oxygen uptake, VO2max (measured or predicted). The
most accurate HRmax-p is obtained by entering your clinically measured
VO2max into the wrist unit.
E 84
Fitness test settings
To be able to carry out the Polar Fitness Test you need to do the following
settings in the Options mode:
• Set your personal user information and long-term physical activity level.
• Set the Polar Fitness Test on.
• Set the HRmax-p on if you want to get a prediction of your
maximum heart rate.
Carrying out the test

To get reliable test results, the following basic requirements apply:
• You 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 (e.g. television,
radio or telephone), no other people talking to you.
• Keep the testing place, time of day and environment the same every
time the test is repeated.
• Avoid eating a heavy meal or smoking 2-3 hours prior to testing.
• Avoid heavy physical effort, alcoholic beverages or pharmacological
stimulants on the test day and the day before.
E 85
Op.Test Fit. Test Op. Test reset
1. In the Time of day display scroll up or down until TESTS is displayed. Press OK:
If you cannot find Tests mode check that you have turned the function
on in the Options mode.
2. Scroll up or down until FIT. TEST is displayed. Press OK. Your latest
OwnIndex and the testing date are displayed.
3. Scroll up or down to see your latest HRmax-p and the testing date.
4. Lie down and relax yourself for 1-3 minutes before the test.
Start the test

It takes 3-5 minutes to carry out the test.
5. Press OK to start the test. The wrist unit starts searching for your
heart rate. TEST On and your heart rate are displayed. The test begins.
6. Lie relaxed. Keep your hands beside your body and avoid body
movements. Don’t communicate with other people.
7. Your current OwnIndex and the testing date are displayed.
8. If HRmax-p is on: Scroll up or down to see the HRmax-p result and the
testing date.
Turn the Fitness test sound signal on/off

The sound signal will alarm you at the end of the test. If the sound signal is
on appears on the display.
• To turn the sound signal on or off either before or during the test, press
and hold the signal/light button.
E 86
Interrupt the test
• You can stop the test any time during the test by pressing the stop button.
Failed TEST is displayed for a few seconds.
The latest OwnIndex and HRmax-p are not replaced.
If the wrist unit does not succeed in receiving your heart rate at the
beginning or during the test, the test will fail. Check that the transmitter
electrodes are wet and the elastic strap is snug enough.
Update OwnIndex and HRmax-p

You can update your OwnIndex and HRmax-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.
1. In the Time of day display scroll up or down until TEST is displayed.

2. Press OK to enter the Fitness Test mode.
3. Scroll up or down until Update USER SET is displayed. This display
appears if you have not updated your latest test results.
4. Press OK to update the OwnIndex and HRmax-p values.
5. To return to the Time of day display, press and hold the stop button.
Your maximum heart rate value is updated if the HRmax-p is on.
E 87
Fitness classes
The Polar Fitness Test result, your OwnIndex, is most meaningful when
comparing your individual values and changes in them. OwnIndex can also
be interpreted according to your gender and age. Locate your OwnIndex on
the table to find out your current cardiovascular fitness classification,
compared with those who are of the same age and gender.
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
MEN
25-29 < 31 31-35 36-42 43-48 49-53 54-59 >59

30-34 < 29 29-34 35-40 41-45 46-51 52-56 >56
35-39 < 28 28-32 33-38 39-43 44-48 49-54 >54
40-44 < 26 26-31 32-35 36-41 42-46 47-51 >51
45-49 < 25 25-29 30-34 35-39 40-43 44-48 >48
50-54 < 24 24-27 28-32 33-36 37-41 42-46 >46
55-59 < 22 22-26 27-30 31-34 35-39 40-43 >43
60-65 < 21 21-24 25-28 29-32 33-36 37-40 >40
WOMEN
20-24 < 27 27-31 32-36 37-41 42-46 47-51 >51

25-29 < 26 26-30 31-35 36-40 41-44 45-49 >49
30-34 < 25 25-29 30-33 34-37 38-42 43-46 >46
35-39 < 24 24-27 28-31 32-35 36-40 41-44 >44
40-44 < 22 22-25 26-29 30-33 34-37 38-41 >41
45-49 < 21 21-23 24-27 28-31 32-35 36-38 >38
50-54 < 19 19-22 23-25 26-29 30-32 33-36 >36
55-59 < 18 18-20 21-23 24-27 28-30 31-33 >33
60-65 < 16 16-18 19-21 22-24 25-27 28-30 >30
The classification is based on literature review of 62 studies where VO2max was measured directly in
healthy adult subjects in the USA, Canada and 7 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.
E 88
For various fitness classes we recommend the following:
5-7 Maintain current

exercise habits
4 To ensure good health, for good health
maintain current exercise and fitness.
habits. For fitness
improvement an increase in
1-3 Increase exercise
exercise is recommended.
for health 7
benefits and 6
fitness 5
improvement.
4
3
2
1
Top athletes typically score OwnIndex values above 70 (men) and 60

(women). As high values as 95 can be reached by Olympic level athletes.
OwnIndex is highest in sports that involve large muscle groups such as
cross-country skiing and cycling.
E 89
Training Optimizer
Successful training requires temporary overloading: longer exercise

duration, higher intensity, or higher total volume. In order to avoid severe
overtraining, overloading must always be followed by an adequate
recovery period. With an inadequate recovery period, you may experience a
decrease in performance as a result of high training volumes, instead of
improvement. Polar OwnOptimizer is an easy and reliable way to
determine whether your training program is optimally developing your
performance.
OwnOptimizer
Polar OwnOptimizer is a modification of a traditional orthostatic
overtraining test. It is a perfect tool for everyone training regularly, at least
three times a week, for fitness improvement or to reach competitive
targets. This feature is based on heart rate and heart rate variability
measurements taken during an orthostatic test (standing up from relaxed
resting). OwnOptimizer helps you to optimize your training load during a
training program so that you experience an increase in performance and do
not undertrain or overtrain over the long-term.
Polar OwnOptimizer is based on regular long-term measurements of five

heart rate parameters. Two of these five values are calculated at rest, one
while standing up and two while standing. Each time you perform the test,
the Running Computer saves the heart rate values and compares them to
the previous values registered.
E 90
Baseline tests
When you start using OwnOptimizer for the first time, six baseline tests
should be conducted over a period of two weeks to determine your
personal baseline value. These baseline measurements should be taken
during two typical basic training weeks, not during heavy training weeks.
The baseline measurements should include tests taken after training and
after recovery days.
Monitoring your OwnOptimizer values

After the baseline recordings, you should continue to perform the test 2-3
times a week. Test yourself weekly in the morning following both a
recovery day and a heavy training day (or a series of heavy training days).
An optional third test can be performed after a normal training day.
OwnOptimizer may not provide reliable information during detraining or

in a very irregular training period. If you take a break from exercise that is
14 days or longer, the baseline tests should be performed again.
Carrying out the test

The test should be always taken in standardized/similar conditions in order
to have the most reliable results. It is recommended that you take the test
in the morning before breakfast.
E 91
To get reliable test results, the following basic requirements apply:
- You should be relaxed and calm.
- Avoid eating, drinking and smoking 2-3 hours prior to the test.
- The test can take place anywhere – at home, in the office, at a health
club – as long as the test environment is peaceful. There should be no
disturbing noises (for example, television, radio or telephone) or other
people talking to you.
- You can be seated in a relaxed position or lying in bed. The position
should always be the same when you do the test.
Wear the transmitter and the wrist unit as described in the "Easy start"
section.
Op. Test Fit. Test Op. Test Reset
1. In the Time of day display, scroll up or down until TESTS is shown. If you
cannot find the Tests mode, check that you have turned the function on
in the Options mode.
2. Press OK to enter the Tests mode.
3. Op. Test is displayed. Press OK.
4. Your latest OwnOptimizer Test information is displayed
(date and your latest test value).
5. Sit or lay down, relax and press the OK button to start
the test. Lay down is displayed on the wrist unit. Do not move during
this first part of the test, which lasts 3 minutes.
E 92
6. After 3 minutes, the wrist unit gives a signal and Stand up is displayed.
Stand up and remain standing still for 3 minutes.
7. After 3 minutes the wrist unit again gives again a signal and the test is
finished.
8. You can see both a numerical and a verbal interpretation of the result
on the wrist unit display.
If the test fails, the wrist unit gives a signal and the text "Failed test" is
displayed. You can retake the test by starting from the very beginning.
How to interpret the results

The wrist unit calculates five heart rate and heart rate variability based
parameters. The OwnOptimizer values are calculated by comparing your
latest results to your previous results. The wrist unit will display a written
description of your training status. They are defined in detail below. The
wrist unit also displays your average heart rate (bpm) while lying down
(Rest HR), the highest heart rate while standing up (Peak HR) and the
average heart rate while standing (Stand HR).
The display texts for interpretation of your OwnOptimizer values are:
Recovered / Recovered (1)

Your test heart rates are lower than average. This indicates that you
have recovered very well. You can continue training, including intensive
exercise sessions.
Normal / Normal Training State (2)

Your test heart rates are at a normal level. Go on with your training;
include both light and intensive training sessions, and recovery days.
E 93
TrEffect / Training Effect (3)
Your test heart rates are higher than average. You may have exercised
intensively in the previous days. You have two choices: 1) rest or light
train for one or two days, or 2) continue intensive training for one or
two days and then recover well.
Other sources of stress, the beginning of a fever or an attack of the flu
can result in the same kind of response.
Steady / Steady Training State (4)

Your test heart rates have continuously been at a normal level for a
long time now. Effective training requires both heavy training and good
recovery, and this should cause variation in your test heart rates. Your
OwnOptimizer Test indicates that you have not had very intensive
training or good recovery for a while. Perform the test again after a rest
or light training day. If the recovery is effective, you will get Recovered
as a test result.
Stagnant / Stagnant Training State (5)

Your test heart rates are still at a normal level, and this has continued
for a long time. Your test indicates that your training has not been
intensive enough to develop optimally. To improve your condition most
effectively, you should now include more intense or longer exercise
sessions in your training.
Hard Tr / Hard Training Effect (6)

Your test heart rates have been higher than average several times. You
may have trained hard on purpose. Your test indicates overloading, and
you should recover well now. To control your recovery, perform the test
again after one or two resting or easy training days.
E 94
OverReach / Overreaching (7)
Your OwnOptimizer Test indicates that you have had a very intensive
training period for several days or weeks. Your test heart rates have
continuously stayed at a high level. This seriously indicates that you
should have a complete recovery period. The longer you have trained
intensively, the longer the recovery period required to recover. Perform
the test again after at least two days of recovery.
OverTrS / Sympathetic Overtraining (8)

Your OwnOptimizer Test indicates that you have had a very intensive
training period for several days or weeks, and your recovery has not
been sufficient. This has result in a state of overtraining. To get back to
a normal training state, you have to rest for a carefully controlled
recovery period. Control your recovery with OwnOptimizer Test by
performing the test 2 – 3 times per week.
OverTrP / Parasympathetic Overtraining (9)

Your heart rates have stayed at a low level, which is generally interpreted
as a sign of a good recovery. However, other parameters indicate
parasympathetic overtraining. You may have trained with high volumes
for a long time and your recovery times may not have been long enough.
You should check if you have other signs of overtraining. For example,
overtraining is marked by decreased performance, increased fatigue,
mood disturbances, sleeping problems, persistent muscle soreness and/
or a feeling of being burnt out or stale. You may also have been
subjected to other stresses.
In general, the development of parasympathetic overtraining requires a

long history of heavy training volumes.
E 95
To recover from a state of parasympathetic overtraining, you have to
recover your body balance completely. Recovering may take several weeks.
You should not exercise, and instead rest completely for most of the
recovery period. You can possibly have a few days with some light aerobic
training in short sessions, and only occasionally include short, high intensity
sessions. You can also consider some other sport than your main sport.
However, it should be one you are familiar and feel comfortable with.
Control your recovery with OwnOptimizer Test by performing the test
2 – 3 times per week. If you feel that you have recovered your body balance
and you get Normal Training State or Recovered as a test result, preferably
more than once, you can consider continuing your training. When you
can start training again, you should start a new testing period with new
baseline measurements.
Note
Before you radically change your training program, consider your OwnOptimizer
results together with your subjective feelings and the symptoms you have.
You should repeat the OwnOptimizer test if you are unsure of the standardized
conditions. An individual test result can be affected by several external factors,
such as mental stress, latent illness, environmental changes (temperature,
altitude) and others.
You should update the baseline calculations at least once a year when you
start a new training season.
Analyzing the result with the PC software

If you download the results of the test from your wrist unit to the PC, you
can analyze the results with the Polar Precision Performance software. The
software offers you various ways to analyze the results and receive more
detailed information about your progress. You can also generate graphical
comparisons with your previous values.
E 96
F. CARE AND
MAINTENANCE
Your Polar Running Computer is a high-tech instrument of
superior design and workmanship and should be treated with
care. The suggestions below will help you fulfill the guarantee
obligations and enjoy this product for many years to come.
Taking care of your Polar Running Computer

• Store your Polar Running Computer and transmitter in a cool and dry
place. Do not store it in any kind of non-breathing material, such as a
plastic bag or a sports bag if it is wet. Sweat and moisture can keep the
transmitters electrodes wet and the transmitter activated, which shortens
the battery life.
• Keep your Polar Running Computer and transmitter out of extreme cold
(below -10 ºC / 14 ºF) and heat (above +50 ºC / 122 ºF).
• Do not expose the Polar Running Computer and transmitter to direct
sunlight for extended periods, such as by leaving it in a car.
• Clean the connector regularly after use with a mild soap and water solution.
• Never use alcohol or any abrasive material such as steel wool or cleaning
chemicals on any part of the transmitter.
• Do not dry the connector in any other way than with a towel. Rough
handling may damage it.
F 97
• Never put the connector in a washing machine or a drier!
• You can wash the strap in a washing machine at +40 °C / 104 °F. We
recommend that you use a washing pouch.
• We recommend that you wash the strap after each time you have used
it in pool water with a high chlorine content.
• Do not spin-dry the strap!
• Do not put the strap in a dryer!
• Do not iron the strap!
• Keep the air pressure channels (three openings on the wrist unit backcover)
clean to make sure that the altitude and temperature measurements
work. Do not insert any objects into the openings.
• Wipe dry the Polar S1 foot pod.
• Avoid hard hits to the S1 foot pod as these may cause damage.
Batteries
Transmitter
The estimated average battery life span of the transmitter is 1 year
(2h/ day, 7 days/ week). If your transmitter stops working, it might be
due to the battery running out. We recommend that you have the
battery replaced by an authorized Polar Service Center only.
You can, however, change the battery yourself by following the

instructions below. To change the battery, you need a coin, a sealing
ring and a battery (CR2025).
1. Open the connector's battery cover by turning it counterclockwise with

the coin from the CLOSE position to the OPEN position. The cover pops
out from its niche.
F 98
2. Remove the battery cover from the connector, lift the battery from the
niche and replace it with a new battery.
3. Remove the sealing ring of the battery cover and replace it with a new
ring.
4. Place the negative (-) side of the battery against the connector and the
positive (+) side against the cover.
5. Put the battery in the connector's niche and put the cover on so that the
arrow points to the OPEN position. Make sure that the cover's sealing
ring is placed correctly in its groove.
6. Gently press the cover deep enough so that its exterior surface is on the
same level as the connector's surface.
7. Turn the cover clockwise so that the arrow on the cover turns from OPEN
to CLOSE. Make sure that the cover is closed properly!
In order to ensure the maximum life span of the connector’s battery

cover, open it only when you need to change the battery. We
recommend that you change the sealing ring of the battery cover every
time you change the battery. You can get the sealing ring/battery kits
from well-equipped Polar retailers and authorized Polar Services. In the
USA and Canada: Additional sealing rings are available from an
authorized Polar Service Center only.
S1 foot pod
The battery of the foot pod needs to be replaced if the green light on the
foot pod turns red or there is no light at all when you press and hold the
red button on the foot pod. Check the easy start section for replacing the
battery.
F 99
Wrist unit
The estimated average battery life of the wrist unit is 2 years in normal
use (2h/ day, 7 days a week). Note also that excessive use of the backlight
and the alarm signals will use the battery more rapidly. Do not open the
Polar wrist unit yourself. To ensure the water resistance properties and
the use of qualified components, the wrist unit battery should be replaced
only by an authorized Polar Service Center. At the same time a full periodic
check of the Polar Running Computer will be done.
Service
Should your Polar Running Computer need service, see Customer Care
Charter to contact an authorized Polar Service Center.
Water resistance cannot be guaranteed after unauthorized service.
F 100
G. PRECAUTIONS
Using the Polar Running Computer in a water environment
Your Polar Running Computer is water resistant to 30 meters/ 100 feet. To

maintain the water resistance, do not operate the buttons of the wrist unit
under water.
Users measuring their heart rate in water may experience interference for
the following reasons:
• Pool water with a high chlorine content and seawater are very
conductive. The electrodes of a Polar transmitter may short circuit, which
prevents the transmitter unit from detecting ECG signals.
• Jumping into water or strenuous muscle movement during competitive
swimming may cause water resistance that shifts the transmitter on the
body to a location where it is not possible to pick up an ECG signal.
• ECG signal strength is individual and also varies depending on an
individual’s tissue composition. The percentage of people who have
problems measuring their heart rate is considerably higher in water than
in other environments.
The S1 foot pod is not intended for underwater use.
G 101
Polar Running Computer and interference
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 or
when you walk through electric security gates. In some cases, mobile
phones may cause interference when starting the heart rate measurement.
Exercise equipment
Several pieces of exercise equipment with electronic or electrical
components such as LED displays, motors and electrical brakes may cause
interfering stray signals. To try to tackle these problems, relocate the Polar
wrist unit as follows:
1. Remove the transmitter from your chest and use the exercise equipment
as you would normally.
2. Move the wrist unit around until you find an area in which it displays no
stray reading or flashing of the heart symbol. Interference is often worst
right in front of the display panel of the equipment, while the left or
right side of the display is relatively free of disturbance.
3. Put the transmitter back on the chest and keep the wrist unit in this
interference-free area as far as it is possible.
4. If the Polar Running Computer still does not work with the exercise
equipment, this piece of equipment may be electrically too noisy for
wireless heart rate measurement.
G 102
Minimising possible risks in exercising with a Running Computer
Exercise may include some risk, especially for those who have been sedentary.
Before starting a regular exercise program you are recommended to

answer to the following questions for health status checking. If the answer
is yes to any of the questions, we recommend that you consult a doctor
before starting an exercise program.
• Have you been physically inactive for the past 5 years?
• Do you have high blood pressure?
• Do you have high blood cholesterol?
• Do you have symptoms of any disease?
• Are you taking any blood pressure or heart medication?
• Do you have a history of breathing problems?
• Are you recovering from a serious illness or medical treatment?
• Do you use a pacemaker or another implanted electronic device?
• Do you smoke?
• Are you pregnant?
Note that in addition to exercise intensity, heart, blood pressure, psyche,

asthma, breathing etc. medication 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. If you feel unexpected pain or tiredness regarding your
exercise intensity level, it is recommended to stop the exercise or
continue at a lighter intensity.
G 103
Notice to persons with pacemakers, defibrillator or other
implanted electronic device. Persons who have a pacemaker use the
Polar Running Computer at their own risk. Before starting use, we always
recommend an exercise test under doctor’s supervision. The test is to ensure
the safety and reliability of the simultaneous use of the pacemaker and the
Running Computer.
If you are allergic to any substance that comes into contact with
the skin or if you suspect an allergic reaction due to using the
product, check the listed materials in the "Technical Specifications"
chapter. To avoid any skin reaction risk with the transmitter, wear it over a
shirt. However, moisten the shirt well under the electrodes to ensure
flawless operation.
The combined impact of moisture and intense abrasion may cause a

black color, which might stain light-colored clothes especially, to come
off the transmitter's surface.
Your safety is important to us. The shape of the foot pod is designed to
minimize the possibility of it being caught. Anyhow, take caution when
running with the foot pod for example in brushwood.
G 104
H. FREQUENTLY ASKED
QUESTIONS
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 exercise’s file?
You may have used the Measuring mode during your exercise, which means
that your exercise was not stored. To record the exercise you have to turn
the stopwatch on by pressing the OK button in the Measuring mode.
...I cannot find the expended calories from my exercise file?

Check that you have set your personal user information and turned the
OwnCal function on. Check that your heart rate has reached over 90 bpm
or above 60 % of your maximum heart rate during your exercise.
...I cannot turn my HRmax-p on?
Check that you have set your personal user information and turned the
Fitness Test on before turning the HRmax-p on.
...there is no heart rate reading (- -)?
1. Check that the electrodes of the transmitter are moistened and
that you are wearing it as instructed.
2. Check that you have kept the transmitter clean.
3. Check that you are not near other people that have heart rate monitors,
high voltage power lines, televisions, mobile phones or other sources of
electromagnetic disturbance.
H 105
4. Have you had a cardiac event which may have altered your ECG
waveform? In this case consult your physician.
...heart symbol flashes irregularly?

1. Check that the wrist unit is not further than 1 meter/ 3 feet from the
transmitter.
2. Check that the elastic strap has not become loose during exercise.
3. Make sure that the electrodes of the transmitter are moistened.
4. Make sure that there is no other heart rate transmitter within
1 meter/ 3 feet.
5. Cardiac arrhythmia may cause irregular readings. In this case consult
your physician.
...other person with heart rate monitor is causing interference?

Your training partner may have exactly the same code as you. In this case
proceed as follows: Keep a distance from your training partner and
continue your training session normally.
Or
1. Take the transmitter off your chest for 30 seconds. Keep a distance from
your training partner.
2. Put the transmitter back and bring the wrist unit up to your chest near
the transmitter’s Polar logo. The wrist unit starts looking for a heart rate
signal again. Continue your training session normally.
...heart rate reading becomes erratic or extremely high?

You may have come within range of strong electromagnetic signals which
cause erratic readings. Check your surroundings and move further away
from the source of disturbance.
...the display is blank or fading?

If the display is blank, activate the wrist unit by pressing the OK button
twice, after which the Time of day display appears. The first sign of a
H 106
discharged battery is the battery symbol on the display. Also the digits fade
when the backlight is used. Have the batteries checked.
...there are no reactions to any buttons?

Reset the Polar Running Computer. 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. Display becomes full of digits.
If you don’t press any button after reset within one minute the wrist
unit returns to the Time of day display.
2. Press any of the buttons once. Time of day is displayed.
...the battery of the wrist unit must be replaced?

We recommend having all service done by an authorized Polar Service
Center. The guarentee does not cover damage or consequential damage
caused by service not authorized by Polar Electro. Polar Service will test
your wrist unit for water resistance after battery replacement and make a
full periodic check of the complete Polar Running Computer.
...there are irregular speed or distance readings?

1. Check that the user settings of the wrist unit are set correctly.
2. You may have come within range of strong electromagnetic-signals,
which cause erratic readings.
3. Keep distance to other runners with foot pods.
...Check Sensor message appears on the display?

1. Check that you have the right speed settings turned on from the wrist unit.
2. Make sure that the foot pod is turned on.
3. If there is no light on the foot pod you may have exceeded 40 running
hours and the battery of the foot pod needs to be replaced. Check the
Easy start section of this manual for detailed instructions on changing
the battery.
H 107
4. If you keep the wrist unit in front of you for longer than 15 seconds the
speed and distance measurements stop. You need to reactivate the
measurements by moving your hand.
5. If you are running on a treadmill and have attached the wrist unit to a
crossbar in front of you, try moving the wrist unit sideways.
Supress the Check Sensor message for the rest of the exercise by pressing
and holding the light button when the message is on the display.
...inaccurate altitude readings?

The influence of a sudden temperature change (i.e., if you go outdoors in the
winter) may cause temporarily inaccurate altitude readings. We recommend
that you place the wrist unit on your wrist at least 15 minutes before starting
the exercise, so the wrist unit gets adjusted to the surrounding temperature.
If the readings are constantly inaccurate, it may be caused by dirt blocking
the air pressure channels (three openings on the backcover of the wrist unit).
In this case, send the Running Computer to a Polar Service Center.
...the data transfer from wrist unit to PC was unsuccessful?

1. Check the correct position of the wrist unit with the infrared window of
the PC or the optional interface.
2. Check that the surroundings are not too bright. This problem often
occurs near windows.
3. Check that there is no obstruction between the infrared windows.
...I have replaced the battery of the foot pod, but the sensor still
does not work?
Please contact your local Polar distributor. Check www.polar.fi for the
contact information of the local Polar distributors.
H 108
I. TECHNICAL
SPECIFICATIONS
Polar S625X is designed to indicate the level of physiological strain and
intensity in sports and exercise. It also measures altitude and temperature
in running/cycling. No other use is intended or implied. The altitude and
temperature functions are not designed to be exclusive measuring
equipment in aviation, climbing sports, water sports or their equivalent.
Heart rate is displayed as number of heartbeats per minute (bpm).
Transmitter
Connector
Battery type: CR 2025
Battery sealing ring: O-ring 20.0 x 1.0
Material FPM
Battery life: Average 1 year (2h/ day, 7 days/ week)
Operating temperature: -10 °C to +50 °C/ 14 °F to 122 °F
Material: Polyamide
Water resistance: Water resistant up to 30 m/ 100 feet
Strap
Material: Polyurethane, polyamide, nylon, polyester and
elasthane
I 109
Wrist unit
Battery type: CR 2354
Battery life: Average 2 years (2h/ day, 7 days/ week)
Water resistance: to 30 meters/ 100 feet
Back cover material: Polycarbonate and glass fibre
Wrist strap material: Polyurethane
Wrist strap buckle and two openings on the back cover are stainless steel
complying with EU Directive 94/27/EU and its amendment 1999/C 205/05 on
the release of nickel from products intended to come into direct and
prolonged contact with the skin.
Watch accuracy better than ± 0,5 seconds/ day at +25 °C/ 77 °F temperature.
Polar S625X is a Class 1 Laser Product.
Accuracy of heart rate measurement: ±1% or ±1 bpm, whichever larger,
definition applies to steady state conditions.
Altitude and temperature measurement: The Polar S625X calculates altitude

by using the standard average altitude in certain air pressures according to
the ISO 2533. The air pressure is measured and the temperature is
compensated every second. The wrist unit displays altitudes between -
448 m - 7590 m or between - 1600 ft - 24900 ft with at least a 1 m / 3 ft
resolution. The reference point’s adjustable altitude range is ± 610 m/ 2000 ft
from the last measured value.
S1 foot pod
Battery: one AAA sized battery
Battery life: average 40 hours of use
Accuracy: ±3% or better once calibrated,
definition applies to steady state conditions.
Water resistance: 2 meters
I 110
Default Settings Timer 1, 2, 3 OFF/ 2 minutes
Time of day 10:00/ 24h Heart rate limits 80/ 160
Alarm OFF Pace limits 7 min
Date of Birth 0 Tolerance value 15 sec
(adjustable range for Recovery function OFF/
year is 1921 – 2020) recovery timer
Sex male Recovery heart rate 80
Weight 0 (kg) Recovery timer 1 min
Height 0 (cm) Recovery distance 1 km
Activity Low Heart touch
HR max 190 function Shows limits
VO2max Recording rate 5s
male 45
female 35 Limit Values
Run speed On Exercise time 99 h 59 min 59 s
Bike 1/2 OFF Heart rate limits 30 - 240
Wheel size for bike 1 2000 Pace limits 2 min - 60 min
Wheel size for bike 2 2100 Target zone time 99 h 59 min 59 s
Cadence OFF Recovery time 99 min 59 s
Power OFF Calories 99999 kcal
Activity sound On Cumulative calories 999999 kcal
Units 1 Cumulative
Help On exercise time 9999 h
OwnCal OFF Running/
Tests On Riding time 9999 h
HR max-p OFF Tot. Dist./Odometer 999 999 km/ miles
Altitude OFF Files recorded
AutoLap OFF to memory 99
Interval function OFF/ Laps recorded
interval to memory 99
timer Interval phases
Interval heart rate 160 recorded to
Interval distance 2 km memory 30
Number of intervals 3 Temperature
measurement - 10 °C to +50 °C
14 °F to 122 °F
I 111
J. 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. This
limited Polar international guarantee is issued by Polar Electro Oy for the
consumers who have purchased this product in other countries.
• Polar Electro Inc. / Polar Electro Oy guarantees to the original consumer/
purchaser of this product that the product will be free from defects in
material or workmanship for two years from the date of purchase.
• Please keep the receipt or International Guarantee Card, which is
your proof of purchase!
• The guarantee does not cover the battery, damage due to misuse, abuse,
accidents or non-compliance with the precautions; improper maintenance,
commercial use, cracked or broken cases or elastic strap.
• Guarantee does not cover any damage/s, losses, costs or expenses, direct,
indirect or incidential, consequential or special, arising out of, or related to
the product. During the guarantee period the product will be either
repaired or replaced at an authorized service center free of charge.
• This guarantee does not affect the consumer’s statutory rights under
applicable national or state laws in force, or the consumer’s rights against
the dealer arising from their sales/ purchase contract.
This CE marking shows compliance of
this product with Directive 93/42/EEC.
Polar Electro Oy is a ISO 9001:2000 certified company.

Copyright © 2004 Polar Electro Oy, FIN-90440 KEMPELE, Finland.
All rights reserved. No part of this manual may be used or reproduced in any form or by any means
without prior written permission of Polar Electro Oy. The names and logos marked with a ™ symbol
in this user's manual or in the package of this product are trademarks of Polar Electro Oy. The names
and logos marked with a ® symbol in this user's manual or in the package of this product are
registered trademarks of Polar Electro Oy, except that Windows is a registered trademark of
Microsoft Corporation.
J 112
K. POLAR
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.
• Polar Electro Inc. / Polar Electro Oy makes no representations or
warranties with respect to this manual or with respect to the products
described herein. Polar Electro Inc. / Polar Electro Oy shall not be liable
for any damages, losses, costs or expenses, direct, indirect or incidental,
consequential or special, arising out of, or related to the use of this
material or the products described herein.
This product is protected by one or several of the following patents:

US 6277080, FI 111514, GB 2326240, US 6199021, US 6356848, US 6361502,
US 6537227, US 6229454, EP 836165, FI 100924, FI 68734, DE 3439238,
GB 2149514, HK 812/1989, US 4625733, FI 88223, DE 4215549, FR 92.06120,
GB 2257523, HK 113/1996, SG 9591671-4, US 5491474, FI 88972,
FR 92.09150, GB 2258587, HK 306/1996, SG 9592117-7, US 5486818,
FI 96380, US 5611346, EP 665947, DE 69414362, FI 4150, DE 20008882.3,
US 6477397, FR 0006504, FI 4069, DE 29910633, GB 2339833, US 6272365,
FI 107776, US 6327486, FI 110915.
Other patents and design patents in pending.
K 113
L. POLAR GLOSSARY
Activity level: Your long-term Coded heart rate transmission:
physical activity level you need to Polar coded transmitter automatically
assess in order to do the Polar Fitness locks in a code to transmit your
Test. heart rate to the wrist unit. In a
Altitude and temperature: The coded transmission the wrist unit
altitude and temperature are accepts heart rate data only from
measured by using an atmospheric the Polar coded transmitter. Coding
pressure sensor. Air pressure changes significantly reduces crosstalk
constantly due to various weather caused by other users of heart rate
conditions and therefore the monitors. However, it does not
calculated altitude of a certain spot necessarily reduce all environmental
may differ. Variation of high and low interference.
pressure or air conditioning can cause Maximal oxygen uptake:
a change in the altitude reading. (maximal aerobic power, VO2max ) Is
For example, a thunderstorm can the maximal rate at which oxygen
cause a change of up to 80 mbars, can be used by the body during
which means a change of maximal work. VO2max is a good
approximately 700 m/ 2000 ft in the index of aerobic fitness.
calculated altitude. Therefore, it is Maximum heart rate: (HRmax) Is
recommended that you adjust the the highest number of heart beats
exact starting point altitude whenever per minute of a person.
a reliable reference; for example, a Target zone: The area between the
peak pointer or a map, is available. It upper and lower target limits.
is also recommended that you check Target zone selection is based on
the altitude of your house and other personal fitness goals.
common starting points for training.
AutoLap: Automatically records lap
times continuously after preset
distance.
L 114
Display texts
--: Indicates that you have no speed CONNECT: Infrared

settings on. communication mode.
ALARM: Indicates the alarm in Cont: Up to 30 intervals succeed
watch settings. one another unless the Interval
Alt.: Indicates altitude. phase is manually stopped.
AM or PM: Are used in 12h Time CoolDown: Cool-down phase at
mode. E.g. in 24h Time mode 13:00 the end of an interval training
means 1:00 PM. exercise.
Asc.: Indicates ascended meters/ Dis.: Indicates distance.
feet. E0: BasicUse settings.
AVG: Together with a reading E1-E5: Indicates which exercise set
indicates average heart rate. you have used for the exercise.
b1: Indicates bike 1 setting. ExeSet: Start setting your BasicSet
b2: Indicates bike 2 setting. (Int OFF) or Interval Training Set
BasicUse: Exercising without (Int On).
settings. Exe. Time: Exercise duration.
BestLap: Indicates the shortest lap FILE: Indicates the file mode.
time information. Fit. Test: Indicates fitness test.
Cad*: Indicates pedaling speed FULL: After having stored 99 laps
measured in rounds per minute (RPM). (the use of intervals reduces the
Calibrate: You can return to the amount). FULL appears in the
previous manually set reference display. You can continue taking
point altitude. lap times or intervals but they
won’t be recorded into the file.
L 115
HRmax-p: Predicted maximum heart MAX %: Together with a heart rate
rate value. reading indicates heart rate as a
Interval, Int: Options mode: percentage of your maximum heart
indicates Interval Training Set rate.
Recording mode: Indicates interval Mem full: Appears on the display
exercise session including warm-up, when the memory is full. You can
interval and cool-down phases. continue your exercise and taking
InZone/ Above/ Below: indicate lap times but they won’t be
the time spent within, above and recorded into the file.
below the target zone. Night Mode: Appears when the
KCal: Indicates the energy display is illuminated in the
expenditure of your exercise. Measuring or Recording mode.
Lp: Indicates lap time. Odometer: Measures cumulative
LAPS: Indicates how many lap times total distance of several cycling
have been stored. exercise sessions.
Lim High: The higher limit of the Op. Test: Indicates OwnOptimizer
target zone. test.
Lim Low: The lower limit of the OPTIONS: Indicates the Options
target zone. mode.
Limits1, 2, 3: Limits for Target OwnCal: Calculates energy
Zones 1, 2 and 3. expenditure during exercise in
Limits S: Limits for Summary Zone. kilocalories. 1 kilocalorie (kcal) = 1000
LRB, L - R*: Indicates the left and calories (cal). You can follow how
right pedaling balance. much energy you loose by exercising
MAX: Together with a heart rate in one exercise session or in a day,
reading indicates the highest heart week or even a year. The OwnCal can
rate. be used as a dose measure of exercise
L 116
e.g. in nutrition planning. OwnCal PI %, Pedaling index*: Helps you
calorie calculation starts when your to analyze how evenly the power is
heart rate reaches 90 bpm or is above distributed. The smoother the
60% of your maximum heart rate, pedaling motion, the closer the
whichever is smaller. These limits are figure is to the ideal 100 %.
set to count only exercise calories. A pedaling index of 100 % means
The higher the heart rate, the faster that power is applied evenly
the energy expenditure. OwnCal is throughout the whole pedal
individually calibrated by your preset revolution.
weight, maximal oxygen uptake Pwr*: Indicates Power Output
(VO2max ) and maximum heart rate measurement in cycling.
(HRmax). The most accurate OwnCal is RecoDist, distance-based
received by entering your clinically recovery: You set the recovery
measured (in maximal treadmill or distance in the Options mode. In the
bicycle stress test) VO2max and HRmax File mode, you will see the drop in
into the wrist unit. Energy your heart rate and the recovery
expenditure measurement is most distance.
accurate in continuous activities such RecoHr, heart-rate-based
as cycling and running. recovery: You set the heart rate,
OwnINDEX: Result of Polar Fitness which will end your recovery
Test and comparable score with calculation. In the File mode you
maximal oxygen uptake (VO2max) in will see the drop in your heart rate
ml/kg/min. and the recovery duration.
Pc: Indicates running pace
measured minutes/km or minutes/
mile.

L 117
RecoTime, time-based recovery:
You set the recovery time in the
Options mode. In the File mode you
will see the drop in your heart rate
and the recovery duration.
ru: Indicates running speed settings.
Spd: Indicates velocity.
Split Time: The elapsed time from
the beginning of the exercise until
storing the split time.
Sw: Indicates stopwatch.
Timer1, 2, 3: Interval Training mode:
Countdown timers for the Interval
Training set.
Tot. Dist.: Measures cumulative
total distance of several running
exercise sessions.
WarmUp: Warm-up phase in the
beginning of an Interval Training
exercise.
L 118
Index
12h/ 24h time mode ............................... 46 Heart rate limits on/off ......................... 25
Activity/ button sound on/off ............... 43 Heart rate limits settings ....................... 24
Alarm settings ........................................ 45 Heart touch function ............................. 67
All that you can do with your Help on/off ............................................. 44
Running Computer ............................ 13 How to enter settings ............................ 17
Altitude ...................................... 50, 56, 71 HRmax-p on/off ......................................... 34
Altitude on/off ....................................... 34 Illuminate the display ............................ 54
Altitude reference point ....................... 34 Interrupt an interval
AutoLap on/off ....................................... 35 exercise phase .................................... 67
BasicSet exercise .............................. 22, 64 Interrupt an interval or
Bike 1/2 ................................................... 38 recovery calculation .......................... 67
Buttons ...................................................... 6 Interval Training Set .............................. 22
Cadence on/off ....................................... 40 Lap and split time storing .............. 55, 75
Care and maintenance .......................... 97 Measuring units settings ....................... 43
Check sensor ......................................... 107 Naming bike 1 or 2 ................................ 42
Code search ............................................ 49 Naming exercise sets .............................. 30
Date settings .......................................... 46 Odometer ............................................... 73
Deleting a file ......................................... 78 OwnCal calorie expenditure ............... 116
Display configuration ............................ 56 OwnCal on/off ........................................ 33
Easy start ................................................... 8 OwnIndex ............................................... 82
Exercise set ............................................. 21 OwnOptimizer ........................................ 90
File ........................................................ 68 OwnOptimizer on/off ............................ 34
Fitness test .............................................. 82 Pace difference value ............................ 58
Fitness test on/off .................................. 34 Pace limits on/off ................................... 25
Foot pod calibration .............................. 36 Pace limit settings .................................. 24
Foot pod installation ............................... 9 Pause an exercise ................................... 55
Frequently asked questions ................ 105 Power on/off ........................................... 41
Functions during the exercise ............... 52 Power output .................................. 57, 71
Guarantee ............................................. 112 Precautions ........................................... 101
Heart rate limits checking ..................... 71 Predicted maximum heart rate ............. 84
L 119
Recall training information .................. 68 Stop an interval training session .......... 64
Recording rate settings ......................... 31 Stop measuring your heart rate .... 12, 65
Records file ............................................. 79 Swap the exercise type .......................... 65
Recovery during BasicSet ............... 65, 70 Swap the limits ....................................... 54
Recovery during Interval training ... 62, 75 Swap the speed settings ........................ 66
Recovery settings ............................ 26, 29 Swap the time zones 1/ 2 ...................... 48
Reminder on/off ..................................... 47 Technical specifications ....................... 109
Reset cumulative values ........................ 80 Temperature .............................. 34, 56, 71
Reset maximum values .......................... 81 Time of day settings .............................. 46
Reset the trip distance ........................... 66 Timer settings ......................................... 24
Return to the Time of day display .......... 7 Transmitter ........................................ 5, 11
Selecting exercise type .......................... 21 Update HRmax-p and
Setting tips ............................................. 48 OwnIndex to user information ........ 87
Speed settings ........................................ 36 User information settings ..................... 18
Start an exercise set ............................... 58 Wheel size ............................................... 39
Start running measurement ................. 51 Zone alarm On/OFF ................................ 53
Start measuring your heart rate .... 11, 49
L 120
Recyclable material.
Manufactured by:
Polar Electro Oy
Professorintie 5
FIN-90440 KEMPELE
Tel. +358-8-520 2100

Fax +358-8-520 2300
www.polar.fi
Quick Guide
Signal/Light Up
• move onward
• increase the
selected value
Stop Down
• exit the • move backward
displayed mode • reduce the
• return to the selected value
Time of day display
OK
• start measuring the heart rate
• lock in your selection
How to Start Measuring Your Heart Rate (BasicUse)

1. Place the transmitter around your chest and wet the electrodes. Place the
wrist unit on your wrist.
2. Press and hold the OK button to start the measurement. The stopwatch and
the exercise recording start. Your heart rate will appear in about 15 seconds.
How to Stop Measuring Your Heart Rate

1. Press the stop button. The stopwatch and other calculations stop. Heart rate
measurement continues but exercise data is not recorded into a file anymore.
2. Press the stop button again. The wrist unit returns to the Time of day display.
With the following accessories you get the most out of your S625X
IR Interface:
The Polar IR interface is designed for communication between
Polar heart rate monitors and Polar software products. For
infrared connection to your PC you need a Polar IR interface
if you do not have an IrDA port in your PC.
Polar Bike Mount:

When you go biking, attach the wrist unit to the Polar Bike
Mount.
Polar Speed Sensor:

A wireless sensor that measures speed and distance when
cycling.
Polar Cadence Sensor:

A wireless sensor that measures the frequency at which you
turn the pedals of your bicycle.
Power Output Sensor:

The Polar Power Output system measures pedaling power when
cycling. It also measures left/right balance (LRB describes the
share of power output of left and right as a percentage),
pedaling index (describes how evenly power output was
produced during a cycle round), speed, cadence and distance.
If you use the Power Sensor, you do not need to mount any
other accessories on your bicycle.
Polar S625X offers you the possibility for
infrared communication with Polar training
analysis software. See the instructions from
the CD-ROM set.
17925169.00 ENG B
S625X
RUNNING COMPUTER

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ENG

S625X USER MANUAL

In the Time of day display the alarm is on.

Indicates the Interval Trainer.

Indicates continuous interval (Cont).

Indicates low battery.

Monitor Watch Exercise Memory Function Speed User

Sound Alarm BasicUse, E0 Rec. Rate OwnCal Speed OFF kg/lbs

Time 1/2 ExeSet 1, E1 Run On cm/ft inch

Congratulations on purchasing a Polar Running Computer! We are proud

Thank you for choosing Polar!

A. Getting going ....................... 5 Setting pace limit .......................... 24

The electrode areas of

The connector transmits

The wrist unit displays

The foot pod transmits

Signal/ Light Turns the beep on or off. SIGNAL/

Stop Return - Stops measuring the heart rate.

OK Accept - Starts measuring the heart rate (start).

selection (ok). Records lap information

Reset Resets the Running

Down Returns to the previous

How to prepare the wrist unit

Assembling the S1 foot pod battery

1. Moisten the electrode areas of the strap

How to start measuring your heart rate

1. Begin with the display that

How to stop measuring your heart rate

2. MEASURING MODE (SEE SECTION C. EXERCISE)

3. RECORDING MODE (SEE SECTION C. EXERCISE)

B. Freely programmable BasicSet offers you the possibility to set

C. Freely programmable Interval Trainer automatically guides you

5. OPTIONS (SEE SECTION B. HOW TO ENTER SETTINGS)

6. TESTS (SEE SECTION E. TESTS)

7. CONNECTION (SEE THE SEPARATE TOOLKIT CD-ROM MANUAL)

This section describes how to manually enter

Monitor Watch Exercise Memory Function Speed User

1. In the Time of day display scroll up or down until OPTIONS is displayed.

Height (cm or ft/ inch)

Date of birth (Birthday)

Activity level (Activity)

Low You do not participate regularly in programmed recreational sport

Maximum heart rate value (HRmax)

Maximal oxygen uptake value (VO2max)

Selecting exercise type

Interval Training Set BasicSet

Interval Interval OFF

Timer Timer Timer Limits Limits Limits Summary Recovery

HR/% of HRmax/Pace Timer/Hr

Timer Limits Interval Repeat Limits Recovery Timer Limits Summary

Setting heart rate limits

Only one limit type (HR, % of HRmax or Pace) can be selected in an

Setting pace limit

60 limits 1 limits 2 limits 3

Turning limits on/off

A. Time-based interval Ends your interval when you have used

Setting the number of intervals and recoveries (Repeat)

Naming exercise sets

1. In the Time of day display scroll