Polar CS600X user manual Performing the Test, How to Interpret Results

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Polar CS600X User Manual

44

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 for 14 days or longer, the baseline tests should be performed again.

Performing the Test

The test should always be taken in standardized/similar conditions in order to get the most reliable results. It is recommended that you take the test in the morning before breakfast. The following basic requirements apply:

•Wear the transmitter. For further information, see Wear the Transmitter.

•You should be relaxed and calm.

•You can be seated in a relaxed position or lying in bed. The position should always be the same when you do 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.

•Avoid eating, drinking and smoking 2-3 hours prior to the test.

Performing the Test

Select Test > Optimizer > Start > Optimizer Lie Down

Arrows indicate the test is ongoing. Do not move during this first part of the test, which lasts 3 minutes.

After 3 minutes, the cycling computer will beep and Optimizer Stand up is displayed. Stand up and remain standing still for 3 minutes.

After 3 minutes, the cycling computer will beep again and the test is finished.

A numerical and written interpretation of the result is displayed. Press DOWN to see your average heart rate (bpm) while lying down (HRrest), the highest heart rate while standing up (HRpeak), and the average heart rate while standing (HRstand).

You can interrupt the test in any phase by pressing STOP. Optimizer Test canceled is displayed.

If the cycling computer cannot receive your heart rate signal, the message Test failed. Check WearLink is displayed. In which case, you should check that the transmitter electrodes are wet and that the textile strap fits snugly.

After the Test

How to Interpret Results

The cycling computer calculates five heart rate and heart rate variability based parameters. The OwnOptimizer values are calculated by comparing your latest results to previous ones. The cycling computer will display a written description of your training status. The descriptions are defined in detail below.

Good Recovery (1)

Your heart rate is lower than average. This indicates that you have recovered very well. You can continue training, including intensive exercise sessions.

Normal State (2)

Your heart rate is at a normal level. Go on with your training; include both light and intensive training sessions, and recovery days.

Training Effect (3)

Your heart rate is higher than average. You may have exercised intensively in the previous days. You have two choices: 1) rest or train lightly for one or two days, or 2) continue intensive training for one or two days and then recover well. Other sources of stress such as the beginning of a fever or an attack of the flu can result in the same kind of response.

Steady State (4)

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Contents Polar CS600X Contents User Settings General SettingsWatch Settings Using a New TransmitterIndex Optional Accessories 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 SWheel size diameter inches Wheel size setting mm E T T I N G S TA R T E DMeasuring Wheel Size MethodBasic Settings Menu Structure Installing the Polar Bike Mount Attaching the Cycling Computer to the Bike MountR E P a R E F O R T R a I N I N G Plan Your TrainingExercise Types Create New Exercises With Your Cycling ComputerCreate a New Exercise Without Zones Wear the Transmitter Create New Exercises with Polar ProTrainerR a I N I N G Start TrainingInformation on the Display Symbols on the Display Symbol ExplanationPersonalize the Cycling Computer Display Graph ViewIndicates that the key lock is on Distance covered so far Average cadence Lock a Zone Button FunctionsTake a Lap Illuminate the Display Night mode on View Settings MenuZoom the Display Pause ExerciseStop Exercise F T E R T R a I N I N GDetermine Your OwnZone Analyze Exercise Results Exercise LogBasic information Additional Basic Information Bike informationSport Zones Phases Laps Maximum Average cadence of the lap Weekly Summary TotalsExercise Settings Feature SettingsE T T I N G S Delete FilesRR Data Speed Cadence Power Recording RateCalibrating the Altitude Automatically Recording rate 15s 60sGPS RR Data Function Automatic Lap RecordingHeart Rate View Sport ZonesBike Settings Activity Level User SettingsCadence* On / Off General Settings Watch Settings LanguageSleep ReminderAlarm Shortcut Button Quick MenuTime Time zoneR a I N I N G P R O G R a M View ProgramTo view your weekly program To view your daily programExercise with Phases Perform Programmed ExerciseStart Exercising Views during the exerciseE S T S Polar Fitness TestFunctions During Exercise Lap MenuBefore the Test Performing the TestEnter User Information Set HRmax-p OnAfter the Test Fitness Level ClassesPolar OwnOptimizer How to Interpret Results Performing the TestOwnOptimizer Trend Using a New Transmitter Using a New AccessoryS I N G a N E W T R a N S M I T T E R S I N G a N E W a C C E S S O RYTeaching a New Power Output Sensor A C K R O U N D I N F O R M AT I O NPolar Sport Zones Teaching a New Cadence SensorMaximum Determining Maximum Heart Rate OwnZone TrainingMaximum Heart Rate Heart Rate Variability Heart Rate Value in a Sitting PositionHeart Rate Reserve Care and Maintenance U S T O M E R S E R V I C E I N F O R M AT I O NRecording Caring of Your ProductService Changing Cycling Computer BatteryStore the strap and the connector separately Changing BatteriesInterference During Exercise PrecautionsMinimizing Risks When Exercising Technical Specifications Cycling computerFrequently Asked Questions Marking on case back Water resistant characteristicsDo not know where I am in the menu? There are no reactions to any buttons?Check Speed! is displayed? …Check Power! is displayed? Altitude keeps changing even if I am not moving?…the altitude readings are inaccurate? Memory low is displayed?Limited Polar International Guarantee Polar DisclaimerFIN-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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