Polar Comprehensive Guide to Using the Heart Rate Monitor
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ENGLISH
5. TRAINING
Start Training
Wear the transmitter and foot pod* as instructed. Make sure the foot pod is on, and that you have activated the foot pod in your running computer (Settings > Features > Footpod).
1. Start heart rate measurement by pressing OK.
2. Within 15 seconds, your heart rate appears on the display. Stand still and wait until the running computer finds the foot pod signal (runner symbol stops flashing). To quick-change exercise type, press and hold UP. To quick-change shoes, press and hold DOWN.
3. Start exercising by pressing OK.
Alternatively, select Settings to change or view different settings before exercise. For further information on all the settings available, see ???.
The Settings menu lists the following options:
• Exercise: Select an exercise type or view exercise settings.
Exercise: Select Free, Basic, Interval, or OwnZone. (If you have created new exercises, these will be listed, as well.)
Select: Set a default exercise to be performed at once, or
View: View exercise settings.
• Rec.rate: Set the recording rate.
• TZ Alarm: Switch target zone alarm sounds on or off.
• HR view: Choose to view heart rate in beats per minute (bpm) or as a percentage of maximum heart rate (HR%).
• HeartTouch: Define HeartTouchTM function.
• Shoes: Select the shoes to keep track of usage.
• Speed view: Choose to view speed* in kilometers or miles per hour (km/h or mph), or in minutes per kilometer or mile (min/km or min/mi).
• Footpod: Switch the foot pod* function on or off.
• A.Lap: Switch the automatic lap function on or off.
• Display: Modify the display (for further information, see Personalize the Running Computer Display during Training (page 30)).
If the following message is displayed: (Exercise name) requires footpod. Turn footpod on?, your exercise requires a foot pod to display speed/pace and distance* data (e.g. you have defined speed/pace* zones for the exercise). Select Yes to turn the foot pod function on, and make sure you wear the foot pod as instructed. If Exercise displays updated is displayed, speed/pace and distance* data will be shown during exercise.
*Optional S1 foot pod required.
Information on the Display
When exercising, the information that appears on the display will depend on your settings. Scroll the displays UP or DOWN. The name of the display, indicating the info shown on the lower row, appears for a few seconds.
Default displays while exercising:
14 Training
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Contents English Contents Index Introduction Running Computer Parts Basic Settings Getting StartedMenu Structure Prepare for Training Wear the TransmitterAttach Foot Pod on Shoe Install Foot Pod BatteryPosition the Polar S1 Foot Pod Calibrate the Foot Pod Set Calibration Factor ManuallyPlan Your Training Exercise TypesCreate New Exercises Create a New Exercise with ZonesCreate a New Exercise without Zones Page Symbols on the Display Text on the display Symbol ExplanationLock a Zone Button Functions During ExerciseTake a Lap Zoom the Display Illuminate the Display Night mode onView Settings Menu Pause ExerciseDetermine Your OwnZone Analyze Exercise Results After TrainingStop Recording Exercise LogBasic Sport Zones PhasesAdditional Basic Information Split distance Distance of current phase LapsWeekly Summary Totals Delete FilesFoot Pod SettingsFeature Settings Recording RateAutomatic Lap Recording Using the HeartTouch FunctionSpeed View Heart Rate ViewHeart Rate HRmax, HRsit User SettingsActivity Level Maximal Oxygen Intake VO2maxGeneral Settings Reminder Watch SettingsAlarm EventDate Personalize the Running Computer Display during TrainingTime Shortcut Button Quick Menu Training Program View ProgramStart training Exercise with PhasesPerform Programmed Exercise Views during the exerciseFunctions During Exercise Lap MenuBefore the Test TestsPolar Fitness TestTM Fitness Level Classes Performing the TestAfter the Test MenDelete OwnIndex Value WomenFitness Test Trend Analyzing OwnIndex Results with SoftwareBaseline Tests Polar OwnOptimizerTMGeneral Monitoring OwnOptimizer ValuesHow to Interpret Results Delete OwnOptimizer Value Reset the Trend FileOwnOptimizer Trend Analyzing Results with SoftwareEnglish Intensity % Background InformationPolar sport zones HRmax, bpmDetermining Maximum Heart Rate OwnZone TrainingMaximum Heart Rate Heart Rate Value in a Sitting Position Polar Running IndexShort-term analysis Men Long-term analysisPolar Article Library Cooper test m Km hmmss 21.098 km 42.195 km HmmssPrecautions Customer Service InformationCare and Maintenance Crosstalk Minimizing Risks When ExercisingUsing the Running Computer in Water Technical Specifications Wrist unitSnorkel no Frequently Asked QuestionsBathing Etc…Memory full is displayed? Do not know where I am in the menu?There are no reactions to any buttons? Receipt of the original purchase is your proof of purchase Limited International Polar GuaranteeMemory low is displayed? Polar Disclaimer Index
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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.
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