Create New Exercises

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•OwnZone: Basic OwnZone-based exercise with moderate intensity. Suggested duration 45 minutes. The running computer is able to determine your individual aerobic (cardiovascular) heart rate zone automatically. This is called OwnZone. For further information, see Determine Your OwnZone (page 18). Additional background information can be found in OwnZone Training (page 43).

•Add new: Create and save your own basic exercise. You can store a total of 10 exercises + 1 Free exercise in your running computer.

After selecting the exercise, the following options are displayed. Select the desired option and press OK.

•Select the exercise as a default exercise. The next time you train, your running computer will offer this exercise as a default.

•View the exercise settings. Scroll UP or DOWN to view:

1.Basic exercise with 1-3 exercise zones: target heart rate or speed/pace* limits for each zone, timer/distance* for the zone, or

2.Exercise created with the software: name, description, target exercise time. (Press and hold LIGHT to view the exercise phases and chosen sport profile.)

•Edit Basic or OwnZone exercise to fit your needs. You can also edit exercise created with the running computer. For further information, see Create New Exercises. If you have created exercise with the software that includes phases, you cannot edit them with the running computer.

•Rename Basic, Interval or other exercise created with the running computer.

•Default - Return to default settings of Basic, Interval or OwnZone exercise.

•Delete exercise you have created using the running computer or the software.

Create a New Exercise with Zones

Create your own exercises with the running computer. You can create more diversified exercises by using Polar ProTrainer 5. For further information, see software help.

Select Settings > Exercises > Add new

1.Set the Number of zones for the exercise (0-3) and press OK. For 0 zones, go to section Create a new exercise without zones.

2.Choose Zone type:

A. heart rate zones

B. speed/pace* zones

Press OK. Continue according to your choice.

A. For heart rate zones, select sport zones, or manual heart rate zones. Press OK.

•Sport zone: Select one of the sport zones (e.g. Z1: 50-59%) for your exercise. Press OK.

Polar sport zones are heart rate intensity areas expressed as percentages of your maximum heart rate. Five different sport zones are set in the running computer as a default: very light (50-59% HRmax), light

(60-69% HRmax), moderate (70-79% HRmax), hard (80-89% HRmax), and maximum (90-99% HRmax). Default HRmax value is usually age-based, but if you know your aerobic and anaerobic thresholds, have had

your predicted maximum heart rate (HRmax-p) measured in a Polar Fitness Test TM, tested your maximum heart rate yourself or in a lab, then you can define sport zones to better suit your training needs.

•Manual: Set the high and low zone limits as bpm or HR% / HRR% and press OK. Continue to step 3.

B. If you selected speed/pace* zones, set the high and low zone limits. Press OK. Continue to step 3.

3.Set Zone guide to change zone after a specified time or distance*. During your workout, the running computer will alert you when changing zones.

12Prepare For Training

RS400 specifications

The Polar RS400 is a sophisticated heart rate monitor designed for athletes and fitness enthusiasts who seek to optimize their training and performance. Combining advanced technology with user-friendly features, the RS400 stands out as a versatile tool for monitoring workouts and enhancing overall fitness levels.

One of the key features of the Polar RS400 is its precision heart rate measurement capability. It utilizes a comfortable, chest strap that transmits real-time heart rate data directly to the wrist unit. This ensures that users can monitor their heart rate continuously during workouts, allowing for more tailored training sessions that align with personal fitness goals.

The RS400 incorporates Polar's unique Smart Coaching technology, which provides customized training guidance and feedback. This includes heart rate target zones, allowing users to train at the optimal intensity level for fat burning, endurance, or performance improvement. The device also offers a Fitness Test feature that evaluates cardiovascular fitness and tracks changes over time, providing valuable insight into the user's fitness progression.

Another notable aspect of the Polar RS400 is its training program capabilities. Users can create and follow specific training plans that suit their individual needs, whether for general fitness or preparing for an event. The device can store data from multiple training sessions, making it easy to track and analyze performance over time. This history can be crucial for identifying patterns, progress, and areas that need improvement.

In terms of physical characteristics, the Polar RS400 features a sleek, lightweight design that ensures comfort during prolonged use. The display is clear and easy to read, even in various lighting conditions, while the user interface is intuitive, allowing athletes to navigate through features effortlessly. Furthermore, the device is water-resistant, making it suitable for various outdoor and recreational activities, including swimming and running.

Battery life is another aspect where the Polar RS400 excels, offering extended usage between charges, which is essential for long training sessions or competitions. Additionally, synchronization with Polar's software allows users to upload their training data for detailed analysis and progression tracking.

In conclusion, the Polar RS400 is an exceptional training companion for those serious about their fitness journey. With its advanced heart rate monitoring capabilities, Smart Coaching features, and a user-friendly design, it remains a top choice for athletes looking to maximize their training efficiency and achieve their fitness goals.