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E 82

E. TESTS

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.

Polar Fitness Test

OwnIndex

OwnIndex is a value which is comparable to maximal oxygen uptake (VO

2max

),

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. VO

2max

is a good indicator of

performance in endurance sports.

If you have not set the user information before trying
to enter the Tests mode, you will automatically move to
the user settings.

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Содержание S625X

Страница 1: ...USER MANUAL ENG R U N N I N G C O M P U T E R S625X...

Страница 2: ...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...

Страница 3: ...Rec Rate 5 Sec 15 Sec 60 Sec Function Set OwnCal On OFF Tests On OFF HRmax p On OFF Altitude On OFF AutoLap On OFF Speed Set Speed OFF Run On Bike 1 2 Power On OFF User Set kg lbs Birthday Sex Activit...

Страница 4: ...ess 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 upd...

Страница 5: ...u 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...

Страница 6: ...ettings 21 Selecting exercise type 21 Setting exercise sets 22 Setting timers 24 Setting limits 24 Setting pace limit 24 Turning limits on off 25 Setting recovery calculation 26 Setting interval type...

Страница 7: ...sing the exercise 55 Swapping the displayed exercise information 56 Starting an exercise set 58 Exercising with Interval Training Set 59 Warm up phase 60 Interval phase 60 Cool down phase 63 Interrupt...

Страница 8: ...rmation 73 Lap information 75 Recorded samples 77 Deleting a file 78 Deleting all files 78 Records file 79 Resetting cumulative counts to zero 80 Returning to your previous maximum value 81 E Tests 82...

Страница 9: ...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 don...

Страница 10: ...mode level 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...

Страница 11: ...ime 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 Opt...

Страница 12: ...sible 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 person...

Страница 13: ...refully 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 h...

Страница 14: ...on 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 4 Turn the foot pod on by pressing and holdi...

Страница 15: ...und 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 upri...

Страница 16: ...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 meas...

Страница 17: ...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 th...

Страница 18: ...culation 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...

Страница 19: ...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 t...

Страница 20: ...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 CO...

Страница 21: ...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 infra...

Страница 22: ...s 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 hei...

Страница 23: ...elect 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 durin...

Страница 24: ...ent 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...

Страница 25: ...ptional values current heart rate and average heart rate of the exercise stopwatch time of day split and lap times Additionally you can follow calories of your exercise session percentage of your maxi...

Страница 26: ...you set the countdown timers of the phase off you have to manually stop the phase BasicSet If you choose interval off you can set the following functions to your exercise timer 1 On OFF timer 2 On OFF...

Страница 27: ...oll up or down until OPTIONS is displayed 2 Press OK to enter the Options mode EXERCISE SET is displayed 3 Press OK to start the exercise settings BasicUse E0 or exercise set E1 E5 is displayed 4 Scro...

Страница 28: ...wn 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 Pre...

Страница 29: ...s of which limits are in use Turning limits on off If you start from the Time of day display repeat steps 1 5 6 Scroll up or down until Limits is displayed 7 Press and hold the signal light button to...

Страница 30: ...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...

Страница 31: ...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 If you start from the Time of day dis...

Страница 32: ...djust hundreds of meters Press OK Interval DIST appears Setting the number of intervals and recoveries Repeat If you start from the Time of day display repeat steps 1 5 You can set up to 30 intervals...

Страница 33: ...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...

Страница 34: ...0 9 space A Z a z 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 Press OK E0 E5 is displayed 4 Scroll up or...

Страница 35: ...art 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 O...

Страница 36: ...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 5...

Страница 37: ...ation 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 If you start from the Time of...

Страница 38: ...s 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 measure...

Страница 39: ...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...

Страница 40: ...urn 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...

Страница 41: ...layed 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 startin...

Страница 42: ...tor 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 Pr...

Страница 43: ...Wheel If you start from the Time of day display repeat steps 1 5 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...

Страница 44: ...between the two lines on the ground Substract 4 mm to account for your weight on the bike to get your wheel circumference This is the value you must set on the meter Optional Polar Cadence Sensor or...

Страница 45: ...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...

Страница 46: ...s OK to enter the Options mode EXERCISE SET is displayed 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 butt...

Страница 47: ...t 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...

Страница 48: ...splay repeat steps 1 4 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 tu...

Страница 49: ...Time of day display repeat steps 1 4 5 Press OK to start alarm settings On OFF starts to flash 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 u...

Страница 50: ...M 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...

Страница 51: ...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...

Страница 52: ...ed 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 dista...

Страница 53: ...calculations are started 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 o...

Страница 54: ...u 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 Recording rate BasicUse E0 Exercise set in u...

Страница 55: ...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 The f...

Страница 56: ...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 l...

Страница 57: ...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 d...

Страница 58: ...ng 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 e...

Страница 59: ...splay 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 t...

Страница 60: ...he 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 appea...

Страница 61: ...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 Ca...

Страница 62: ...rmation 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 inf...

Страница 63: ...ribed 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...

Страница 64: ...te 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...

Страница 65: ...al number Interval time Heart rate information 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 int...

Страница 66: ...pending 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 he...

Страница 67: ...he 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 pha...

Страница 68: ...end of timer 3 you will hear 3 beeps Timers stop running when you stop the stopwatch Interrupting an interval training exercise 1 Press the stop button to pause the exercise 2 Press and hold the stop...

Страница 69: ...automatically recorded when you end the exercise Stopping the exercise Starting the recovery calculation To start the recovery calculation press and hold the OK button See Exercising with Interval Tra...

Страница 70: ...g 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 val...

Страница 71: ...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 tr...

Страница 72: ...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 t...

Страница 73: ...he Time of day display scroll up or down until FILE is displayed 2 Press OK to enter the File mode The main information of your file is displayed Starting date and time alternate on the display Exerci...

Страница 74: ...covery duration Drop in your heart rate Or Recovery heart rate Time it took reach the preset heart rate reading Drop in your heart rate Exercise distance Exe Dist You can see the exercised distance Pa...

Страница 75: ...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...

Страница 76: ...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 cum...

Страница 77: ...nterval CoolDown Int 1 Reco 1 Int 30 Reco30 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...

Страница 78: ...lling 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 reco...

Страница 79: ...to see the following information Recovery information Time based recovery Recovery duration Drop in your heart rate Or Heart rate based recovery Time it took reach the preset heart rate reading Drop...

Страница 80: ...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 Optional Polar Cadence Sensor or Polar Power Output Sensor requi...

Страница 81: ...nformation 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...

Страница 82: ...re 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 di...

Страница 83: ...veral 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 Odomet...

Страница 84: ...ng 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...

Страница 85: ...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...

Страница 86: ...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 b...

Страница 87: ...d 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 measur...

Страница 88: ...xercise 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...

Страница 89: ...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 stimula...

Страница 90: ...t 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 r...

Страница 91: ...Index 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 in...

Страница 92: ...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 25 29 31 31 35 36 42 43 48 49 53 54 59 59 30 34 29 29 34 35 40 41 45...

Страница 93: ...exercise habits For fitness improvement an increase in exercise is recommended 5 7 Maintain current exercise habits for good health and fitness Top athletes typically score OwnIndex values above 70 me...

Страница 94: ...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 me...

Страница 95: ...ould 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...

Страница 96: ...e the same when you do the test Wear the transmitter and the wrist unit as described in the Easy start section Time of Day File Options Tests Connect Op Test Fit Test Op Test Reset 1 In the Time of da...

Страница 97: ...r 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 u...

Страница 98: ...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...

Страница 99: ...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...

Страница 100: ...ou 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...

Страница 101: ...ports 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...

Страница 102: ...ny 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 transmitte...

Страница 103: ...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...

Страница 104: ...t 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 pe...

Страница 105: ...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 c...

Страница 106: ...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...

Страница 107: ...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 dev...

Страница 108: ...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 s...

Страница 109: ...t 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...

Страница 110: ...ame 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 di...

Страница 111: ...arentee 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...

Страница 112: ...our 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 th...

Страница 113: ...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 2...

Страница 114: ...roduct 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 th...

Страница 115: ...Timer 1 2 3 OFF 2 minutes Heart rate limits 80 160 Pace limits 7 min Tolerance value 15 sec Recovery function OFF recovery timer Recovery heart rate 80 Recovery timer 1 min Recovery distance 1 km Hear...

Страница 116: ...ndirect 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 fre...

Страница 117: ...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 11151...

Страница 118: ...s available It is also recommended that you check the altitude of your house and other common starting points for training AutoLap Automatically records lap times continuously after preset distance Co...

Страница 119: ...e point altitude CONNECT Infrared communication mode Cont Up to 30 intervals succeed one another unless the Interval phase is manually stopped CoolDown Cool down phase at the end of an interval traini...

Страница 120: ...ce MAX Together with a heart rate reading indicates the highest heart rate MAX Together with a heart rate reading indicates heart rate as a percentage of your maximum heart rate Mem full Appears on th...

Страница 121: ...of Polar Fitness Test and comparable score with maximal oxygen uptake VO2max in ml kg min Pc Indicates running pace measured minutes km or minutes mile PI Pedaling index Helps you to analyze how evenl...

Страница 122: ...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 tim...

Страница 123: ...5 Functions during the exercise 52 Guarantee 112 Heart rate limits checking 71 Heart rate limits on off 25 Heart rate limits settings 24 Heart touch function 67 Help on off 44 How to enter settings 17...

Страница 124: ...pe 21 Setting tips 48 Speed settings 36 Start an exercise set 58 Start running measurement 51 Start measuring your heart rate 11 49 Stop an interval training session 64 Stop measuring your heart rate...

Страница 125: ...Manufactured by Polar Electro Oy Professorintie 5 FIN 90440 KEMPELE Tel 358 8 520 2100 Fax 358 8 520 2300 www polar fi Recyclable material...

Страница 126: ...5 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...

Страница 127: ...r 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 Out...

Страница 128: ...R U N N I N G C O M P U T E R Polar S625X offers you the possibility for infrared communication with Polar training analysis software See the instructions from the CD ROM set S625X 17925169 00 ENG B...

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