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Polar Electro Inc.

370 Crossways Park Drive

Woodbury NY 11797-2050

U.S.A

Polar Service Center:

1-800-227-1314

Polar Electro Canada

4330 Joseph Dubreuil

H8T 3C4 LACHINE

Quebec, Canada

Tel. 888-918-5043

www.polarusa.com

USA178301.A

Recyclable material. Low emissions during pr

oduction.

Printed in Finland. Graphic Design CIS, Finland

IN THE HEART RATE MEASUREMENT MODE (INT OFF)

FUNCTION

BUTTON

Illuminate the display

SIGNAL/LIGHT

Turn the Target Zone

SIGNAL/LIGHT (press and hold)

sound signal on/off

Start/stop the stopwatch

SET/START/STOP

Check the secondary

Bring the receiver close to the Polar logo

measurement display

of the transmitter

Swap the heart rate limits

SELECT (when the stopwatch is running)

Store split and lap times

STORE/LAP/RECOVERY

Start recovery calculation

SET/START/STOP (to stop the stopwatch) ->
STORE/LAP/RECOVERY

Start the timers

automatic

Reset the stopwatch

SET/START/STOP (to stop the stopwatch) ->
SET/START/STOP (press and hold)

Stop the heart rate

SET/START/STOP (to stop the stopwatch) ->

measurement and return

SELECT -> SELECT -> SELECT

to the Time of day display

IN THE INTERVAL TRAINING MODE (INT ON)

FUNCTION

BUTTON

Enter interval training mode
(stopwatch is running)

SELECT

Swap the heart rate limits

automatic

Start recovery calculation

automatic

Pause an interval

SET/START/STOP

Interrupt an interval

STORE/LAP/RECOVERY

Stop interval training

automatic
(If Int Cont -> SELECT)

Polar Coach

Polar Coach

HEAR

T RA

TE MONITOR • USER’S MANUAL

USA

QUICK REFERENCE GUIDE

Summary of Contents for Polar COACH

Page 1: ...er Swap the heart rate limits SELECT when the stopwatch is running Store split and lap times STORE LAP RECOVERY Start recovery calculation SET START STOP to stop the stopwatch STORE LAP RECOVERY Start the timers automatic Reset the stopwatch SET START STOP to stop the stopwatch SET START STOP press and hold Stop the heart rate SET START STOP to stop the stopwatch measurement and return SELECT SELE...

Page 2: ...e in the Set mode MAX Maximum heart rate AVG Average heart rate ROAD MAP SET Interval Timers Heart Recovery Primary training rate calculation measurement ON OFF limits display FILE Recall training information File end COM Data transfer to a computer via interface SonicLink data transfer to a computer Alarm ON OFF Time of Day Button sound ON OFF 12h 24h Set the Set the Set the Button Time alarm tim...

Page 3: ...t rate limits 19 Setting the recovery function 21 Setting the primary measurement display 23 START THE HEART RATE MEASUREMENT 24 FUNCTIONS DURING THE HEART RATE MEASUREMENT MODE 26 Seeing your heart rate 26 Turning the target zone sound signal on or off 26 Pausing the stopwatch 26 Illuminating the display 26 Starting the timers 27 Swapping the heart rate limits 27 Storing lap time and split time 2...

Page 4: ... Adjust the strap length so that it fits snugly and wet the Polar Coded Transmitter electrodes to ensure flawless measurement of your heart rate Do not stretch or bend the transmitter Do not operate the buttons of the wrist receiver under water Wash and dry the transmitter regularly after use never store it wet Keep the Polar Heart Rate Monitor out of extreme cold or heat Congratulations on the pu...

Page 5: ...ning information onto a computer for detailed analysis by SonicLink PC Coach Light software required also interfaceable to Polar Training Advisor software Version 1 1 onwards and Polar Precision Performance software Version 2 1 onwards via Polar Interface unit Other shortcuts for advanced users PARTS The Polar Coach Heart Rate Monitor consists of three parts 3 Polar Coach wrist receiver 1 Polar Co...

Page 6: ...e displayed alternative 12h or 24h will be saved Display returns automatically to show the time of day 2 The chosen time mode will now be used in all watch and alarm functions Turning to a 12h or 24h time display Starting to set the settings 1 In the Time of day display press SET START STOP SET is flashing in the upper right corner of the display The uppermost block of the graphic bar on the right...

Page 7: ...NAL LIGHT Release ALARM alarm time and ON or OFF are displayed for a couple of seconds The displayed alternative ON or OFF will be saved and the display automatically returns to show the time of day SETTING THE TIME If you are in the Time of day display press SET START STOP twice TIME is displayed AM alternatively the hours is flashing 1 Press SIGNAL LIGHT to select AM or PM 2 Press STORE LAP RECO...

Page 8: ...you will hear a beep when you press a button 1 Press SIGNAL LIGHT to turn the button sound ON or OFF Choose from the following two alternatives to continue 1 To switch to a 12h or 24h time display press SET START STOP TIME is displayed 12h or 24h is flashing Continue from Switching to a 12h or 24h time display 2 To return to the Time of day display press SELECT twice How to set the button sound ON...

Page 9: ...ession will be saved as the default for your next training session You can set the following functions Two timers for normal training one timer for interval training TIM1 TIM2 TIM Heart rate limits 1 2 3 LIM1 LIM2 LIM3 Recovery heart rate recovery time RECO Hr TI Primary measurement display Chrono TIME LAP In the display each function is represented by an abbreviated text and flashing block in the...

Page 10: ...o separate phases e g warm up exercise phase cool down You can set two timers You can set the time period in minutes and seconds max 99 min 59 sec Adjust the settings to your preferences A Interval training mode Int is ON One timer in use 1 Press SIGNAL LIGHT to turn the timer function ON or OFF 2 Press STORE LAP RECOVERY to confirm your selection The minutes of the Timer are flashing 3 Press SIGN...

Page 11: ...ctions during the interval training mode Setting heart rate limits 1 1 Press SIGNAL LIGHT to select the upper limit to heart rate limits 1 You cannot set the upper limit below the lower limit The range for the target heart rate zone is 10 240 2 Press STORE LAP RECOVERY to confirm your selection The lower reading representing the lower limit to heart rate limits 1 is flashing 3 Press SIGNAL LIGHT t...

Page 12: ...et the heart rate to the reading you want to reach 1 Press SIGNAL LIGHT to select RECO HR or RECO TI According to your selection choose from these alternatives A RECO HR 2 Press STORE LAP RECOVERY to confirm your selection RECOHr is displayed in the upper row ON or OFF is flashing in the lower row 3 Press SIGNAL LIGHT to turn the recovery function ON or OFF 4 Press STORE LAP RECOVERY to confirm yo...

Page 13: ...nt TIME displays the time of day for example 1 52 PM 13 52 You will see lap time in the upper row of the display during the measurement LAP 00 00 0 displays lap times Lap times can be taken by pressing STORE LAP RECOVERY You will see the number of the lap in the upper row of the display during the measurement According to the alternative you choose for the primary measurement display you will see ...

Page 14: ...hear a long beep Automatic heart rate recording begins Display is illuminated for a few seconds 6 You can now start exercising with your heart rate monitor If you started to exercise in the heart rate measurement mode Functions during the heart rate measurement mode If you started to exercise in the interval training mode Functions during the interval training mode Quick start for heart rate measu...

Page 15: ... running press and release SELECT to activate the alternative heart rate limits You will see the new limits on the display for a few seconds You can swap limits only if you have set at least two limits Setting the Limits 1 2 3 STORING LAP TIME AND SPLIT TIME Press STORE LAP RECOVERY to record the lap and split times The following information will be displayed for a few seconds Display 1 Lap time S...

Page 16: ...The recovery heart rate i e drop in your heart rate during the preset time appears in the display for a few seconds If you selected RECO TI You will hear two beeps when the preset heart rate reading is reached The preset heart rate value and the recovery time i e the time it took for your heart rate to drop to the preset heart rate value will be displayed for a few seconds Quick way to start the r...

Page 17: ...use Warm up Intervals Cool down LIM 1 LIM 2 LIM 1 LIM1 2 and 3 in use Warm up Intervals Cool down LIM 1 LIM 2 LIM 3 For further information and examples of interval training sessions Interval training STARTING THE INTERVAL TRAINING SESSION Structure of an interval exercise session Stopwatch is running Press SELECT Returns automatically Warm up Intervals Cool down The following instructions are for...

Page 18: ...ING YOUR HEART RATE Functions during the heart rate measurement mode TURNING THE TARGET ZONE SOUND SIGNAL ON OR OFF Press and hold SIGNAL LIGHT Functions during the heart rate measurement mode ILLUMINATING THE DISPLAY Press SIGNAL LIGHT If you use the backlight once during an interval Polar Coach automatically illuminates the display at the end of each interval and recovery calculation CHECKING TH...

Page 19: ...ur exercise session in the FILE mode If you are in the Time of day display press SELECT twice FILE is flashing in the uppermost row of the display The front pages of the recorded file alternate on the display Display 1 Date Starting time Maximum heart rate of total exercise MAX Display 2 The number of the last LAP Total exercise time Average heart rate of total exercise AVG Display 3 The number of...

Page 20: ...ime Average heart rate of the interval Display 2 Duration of the interval Split time Heart rate at the end of the interval Display 3 according to your setting Recovery time Time it took to reach the preset heart rate reading Preset heart rate reading Recovery heart rate Preset time Drop in your heart rate Summary of the intervals LAP number alternating with the duration of the whole interval train...

Page 21: ...e 30 min 30 s 30 min 1 h 1 min 1 h 2 h 2 min 2 h 4 h 4 min 4 h 8 h 8 min Maximum recording time is 8 hours DOWNLOADING VIA SonicLink To be able to transfer and analyze the recorded training information with your computer you need the PC Coach Light software and a personal computer with a Microsoft compatible sound card and microphone If you are in the Time of day display press SELECT twice FILE is...

Page 22: ...Recovery between intervals can be set to a pre selected time or the time it takes for your heart rate to drop to a specified level e g 40 to 50 beats below interval training heart rate The more fit you are the shorter the recovery period because your heart rate will return faster to the initial level Interval training is not designed to be done week after week They are high intensity weeks suitabl...

Page 23: ...rest x 50 HRrest 200 50 x 50 50 150 x 50 50 75 50 125 beats per minute EXAMPLES OF INTERVAL TRAINING SESSIONS Training intensity in the following example exercise sessions refers to the Karvonen formula calculation If the target heart rate is calculated as a percentage based on HRmax the corresponding training intensity is higher E g 50 of Karvonen formula corresponds to the 60 of HRmax see the ta...

Page 24: ...uch as a plastic bag or a sports bag if it is wet Do not bend or stretch the transmitter This may damage the electrodes Keep your Polar Heart Rate Monitor out of extreme cold below 14 F 10 C and heat above 122 F 50 C Do not expose the Polar Heart Rate Monitor to direct sunlight for extended periods for example by leaving it in a car Do not dry the transmitter in any other way than with a towel Rou...

Page 25: ... is considerably higher in a water environment than in other cases THE POLAR HEART RATE MONITOR AND INTERFERENCE ELECTROMAGNETIC INTERFERENCE Interference may occur near high voltage power lines traffic lights overhead lines of electric railways electric bus lines or trams televisions car motors bike computers some motor driven exercise equipment cellular phones or when you walk through electronic...

Page 26: ...aring 2 Check that the elastic strap has not become loose during exercise 3 Make sure that the electrodes of the transmitter are moistened 4 Cardiac arrhythmia may cause irregular readings In this case consult your physician ANOTHER PERSON WITH A HEART RATE MONITOR OR MOTOR DRIVEN EXERCISE EQUIPMENT IS CAUSING INTERFERENCE Make sure there is no interference coming from such things as high voltage ...

Page 27: ... Indicates continuous intervals see also Cont ALARM Indicates the alarm in watch settings AM or PM 12 hour mode of time AVG Together with a reading indicates average heart rate Chrono Displays the total exercising time during the heart rate measurement COM Indicates a file transfer to a PC Cont Intervals succeed one another until the interval training session is stopped DATE Indicates the date in ...

Page 28: ...Measurement mode Timers 1 and 2 help you to divide your exercise session into separate phases e g warm up exercise phase cool down Timers can be used individually only Timer 1 or sequentially TIME Indicates the time of day TIME 12h 24h Indicates the 12h or 24h time mode in watch settings TZ Target Zone The area between the upper and lower target zone limits Target Zone selection is based on person...

Page 29: ...cision Weight Management Dr Raija Laukkanen Ph D Research Index Yvonne Lin Precision Sports Aerobics Dr James M Rippe Target Your Fitness and Weight Management Goals Dr James M Rippe The Polar Fat Free and Fit Forever Program POLAR ACCESSORIES Polar Bike Mount for all bikes and Polar Heart Rate Monitors Elastic strap of different lengths Extra Transmitter for other family members Polar Heart Bra f...

Page 30: ...e done by an authorized Polar Service Center Our standard test and check procedures will be performed on all Polar Heart Rate Monitors The tests include the following elements POLAR CODED TRANSMITTER 1 Visual inspection 2 Check of the transmission range 3 Check of electrode conductivity 4 Wash and clean if necessary POLAR WRIST RECEIVER 1 Visual inspection 2 Check of battery voltage 3 Check and cl...

Page 31: ...ct to this manual or with respect to the products described herein Polar Electro Inc shall not be liable for any damages direct or incidental consequential or special arising out of or related to the use of this material or the products described herein aser of this s in material lease keep tenance misuse per e caused by ed or in any form or o Oy Polar Electro Oy oach Polar r Precision rtEdge Pola...

Page 32: ...val function 16 Setting the primary measurement display 23 Setting the recovery function 21 Setting the time of day 11 Setting the timers 17 Setting the watch 9 Start the heart rate measurement 24 Technical specifications 54 Warranty 58 55 42 45 28 59 39 6 49 26 28 26 26 30 26 29 27 30 27 27 26 31 33 33 31 33 8 51 41 42 7 47 49 35 44 56 14 10 22 1 1999 08 41 ...

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