Polar CS600X user manual Maximum

Page 48

Polar CS600X User Manual

48

select and monitor training intensities and follow Polar’s sport zones-based training programs.

Target zone

Intensity % of

Example

Training benefit

 

HRmax, bpm

durations

 

 

 

 

 

MAXIMUM

90–100%

less than 5

Benefits: Maximal or near maximal

 

 

171–190

minutes

effort for breathing and muscles.

 

 

 

 

bpm

 

Feels like: Very exhausting for breathing

 

 

 

and muscles.

 

 

 

Recommended for: Very experienced and

 

 

 

fit cyclists. Short intervals only,

 

 

 

usually final preparation for short

 

 

 

riding events.

 

 

 

 

HARD

80–90%

2–20

Benefits: Increased ability to sustain

 

 

152–172

minutes

high speed endurance.

 

 

 

 

bpm

 

Feels like: Causes muscular fatigue and

 

 

 

heavy breathing.

 

 

 

Recommended for: Experienced cyclists

 

 

 

for all year round training varying

 

 

 

length. Becomes more important

 

 

 

during pre-competition season.

 

 

 

 

MODERATE

70–80%

10–60

Benefits: Enhances general training

 

 

133–152

minutes

pace, makes moderate intensity efforts

 

 

easier and improves efficiency.

 

bpm

 

 

 

 

 

 

 

Feels like: Riding in at good pace with

 

 

 

constantly high cadence.

 

 

 

Recommended for: Cyclists progressing

 

 

 

towards events or looking for

 

 

 

performance gains.

 

 

 

 

LIGHT

60–70%

60–300

Benefits: Improves general base fitness,

 

 

114-133

minutes

improves recovery and boosts

 

 

metabolism.

 

bpm

 

 

 

 

 

 

 

Feels like: Comfortable and easy, low

 

 

 

muscle and cardiovascular load.

 

 

 

Recommended for: Everybody for long

 

 

 

training sessions during base training

 

 

 

periods and for recovery exercises

 

 

 

during competition season.

 

 

 

 

VERY LIGHT

50–60%

20–60

Benefits: Helps to warm up and cool

 

 

104–114

minutes

down and assists recovery.

 

 

 

 

bpm

 

Feels like: Very easy, little strain.

Recommended for: For recovery and cool-down exercises throughout the training season.

HRmax = Maximum heart rate (220-age). Example: 30 years old, 220–30=190 bpm.

Cycling in sport zone 1 (Very light) is done at very low intensity. The main training principle is that performance level improves after training during the recovery period, not only during training. You can accelerate your recovery process with very light intensity training.

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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 Button Functions Take a LapLock a Zone Illuminate the Display Night mode on View Settings MenuZoom the Display Pause ExerciseF T E R T R a I N I N G Determine Your OwnZoneStop Exercise 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 User Settings Cadence* On / OffActivity Level 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 OwnZone Training Maximum Heart RateDetermining Maximum Heart Rate Heart Rate Value in a Sitting Position Heart Rate ReserveHeart Rate Variability 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 BatteriesPrecautions Minimizing Risks When ExercisingInterference During Exercise 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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