Polar CS600X user manual Polar OwnOptimizer

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Polar CS600X User Manual

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The classification is based on a 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.

Fitness Test Trend

Select Test > Fitness > Trend

See how your OwnIndex value has been developing in the Trend menu. Up to 16 OwnIndex values and respective dates are included in the display. When the test trend file becomes full, the oldest result is automatically deleted.

The most recent test date, a graph of your OwnIndex results, and the latest OwnIndex value are displayed. Scroll UP or DOWN to view other values.

Delete OwnIndex Value

Select Test > Fitness > Trend

Select the value you wish to delete and press and hold LIGHT > Delete value? No/Yes is displayed. Confirm with OK.

Analyzing OwnIndex Results with Polar ProTrainer 5 Software

Downloading test results to the Polar ProTrainer 5 software offers you the possibility of analyzing results in various ways, as well as accessing more detailed information about your progress. The software also allows you to make graphical comparisons with previous results. The Polar Fitness Test results are downloaded automatically to the software when you download exercise data using the Transfer data option.

Polar OwnOptimizer™

General

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. Polar OwnOptimizer is developed for use by healthy adults.

Polar OwnOptimizer is a modification of a traditional orthostatic overtraining test. It is a perfect tool, embedded in the cycling computer, 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 in the long run. 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 cycling computer saves the heart rate values and compares them to the previous values registered.

Before the Test

Baseline Tests

When you use 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 a training day and after recovery days.

Monitoring OwnOptimizer Values

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Contents Polar CS600X Contents Using a New Transmitter User SettingsGeneral Settings Watch SettingsIndex N T R O D U C T I O N Y C L I N G C O M P U T E R P a R T S Optional AccessoriesMethod Wheel size diameter inches Wheel size setting mmE T T I N G S TA R T E D Measuring Wheel SizeBasic Settings Attaching the Cycling Computer to the Bike Mount Menu Structure Installing the Polar Bike MountCreate New Exercises With Your Cycling Computer R E P a R E F O R T R a I N I N GPlan Your Training Exercise TypesCreate a New Exercise Without Zones Create New Exercises with Polar ProTrainer Wear the TransmitterStart Training R a I N I N GInformation on the Display Graph View Symbols on the DisplaySymbol Explanation Personalize the Cycling Computer DisplayIndicates that the key lock is on Distance covered so far Average cadence Take a Lap Button FunctionsLock a Zone Pause Exercise Illuminate the Display Night mode onView Settings Menu Zoom the DisplayDetermine Your OwnZone F T E R T R a I N I N GStop Exercise Exercise Log Analyze Exercise ResultsBasic information Bike information Additional Basic InformationSport Zones Phases Laps Maximum Average cadence of the lap Totals Weekly SummaryDelete Files Exercise SettingsFeature Settings E T T I N G SRecording rate 15s 60s RR Data Speed Cadence PowerRecording Rate Calibrating the Altitude AutomaticallyGPS Sport Zones RR Data FunctionAutomatic Lap Recording Heart Rate ViewBike Settings Cadence* On / Off User SettingsActivity Level General Settings Reminder Watch SettingsLanguage SleepTime zone AlarmShortcut Button Quick Menu TimeTo view your daily program R a I N I N G P R O G R a MView Program To view your weekly programViews during the exercise Exercise with PhasesPerform Programmed Exercise Start ExercisingLap Menu E S T SPolar Fitness Test Functions During ExerciseSet HRmax-p On Before the TestPerforming the Test Enter User InformationFitness Level Classes After the TestPolar OwnOptimizer Performing the Test How to Interpret ResultsOwnOptimizer Trend S I N G a N E W a C C E S S O RY Using a New TransmitterUsing a New Accessory S I N G a N E W T R a N S M I T T E RTeaching a New Cadence Sensor Teaching a New Power Output SensorA C K R O U N D I N F O R M AT I O N Polar Sport ZonesMaximum Maximum Heart Rate OwnZone TrainingDetermining Maximum Heart Rate Heart Rate Reserve Heart Rate Value in a Sitting PositionHeart Rate Variability Caring of Your Product Care and MaintenanceU S T O M E R S E R V I C E I N F O R M AT I O N RecordingChanging Batteries ServiceChanging Cycling Computer Battery Store the strap and the connector separatelyMinimizing Risks When Exercising PrecautionsInterference During Exercise Cycling computer Technical SpecificationsThere are no reactions to any buttons? Frequently Asked QuestionsMarking on case back Water resistant characteristics Do not know where I am in the menu?Memory low is displayed? Check Speed! is displayed? …Check Power! is displayed?Altitude keeps changing even if I am not moving? …the altitude readings are inaccurate?Polar Disclaimer Limited Polar International GuaranteeFIN-90440 Kempele Index
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CS600X specifications

The Polar CS600X is a highly regarded cycling computer designed for serious cyclists who seek to enhance their training experience and monitor their performance metrics accurately. This advanced device seamlessly integrates cutting-edge technology with user-friendly features, making it an excellent choice for both competitive cyclists and fitness enthusiasts.

One of the most prominent features of the Polar CS600X is its advanced heart rate monitor. The device uses Polar’s proprietary WearLink technology, which provides accurate heart rate readings to help users manage their training intensity. By monitoring heart rate, cyclists can optimize their workouts and avoid overtraining, thus improving overall performance.

In addition to heart rate monitoring, the CS600X includes speed and distance measurement capabilities. The speed sensor, which can be mounted on the bike’s wheel, allows for real-time feedback on speed and distance traveled, enabling users to set personal bests and track progress over time. Cyclists can also customize their training zones, which helps in targeting specific physical goals.

Another standout characteristic of the CS600X is its ability to track cadence, providing crucial information about pedal revolutions per minute. Tracking cadence enables cyclists to improve their efficiency and power output, as it can indicate whether they are riding at an optimal speed.

For the tech-savvy cyclist, the CS600X is equipped with a user-friendly interface that boasts an easy-to-read display, making it simple to navigate through various functions and data screens. The device also features a versatile data export option, allowing cyclists to download their training data to computers or compatible applications for further analysis. This can prove invaluable for tracking long-term progress and adapting training regimens accordingly.

The CS600X also supports Polar’s Smart Coaching features, which offer tailored training guidance and advice based on individual fitness levels and goals. This adaptive training recommendation can help cyclists plan their sessions more effectively and achieve a higher level of fitness.

With its robust construction, the Polar CS600X is weather-resistant, making it suitable for all types of riding conditions. Moreover, the device enjoys a lengthy battery life, ensuring that cyclists can rely on it during long rides without the concern of running out of power.

In summary, the Polar CS600X is a feature-rich cycling computer that excels in performance tracking and training optimization. Its advanced heart rate, speed, distance, and cadence monitoring, combined with a user-friendly interface and robust construction, make it an indispensable tool for cyclists serious about improving their performance.
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