Polar RS400 User Settings, Activity Level, Heart Rate HRmax, HRsit, Maximal Oxygen Intake VO2max

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automatically.

Press and hold LIGHT to switch between sport zone views: HR% (percentage of maximum heart rate) or BPM (beats per minute).

You can change settings easily by using the software. For further information, see software help.

*Optional S1 foot pod required.

User Settings

Set accurate user information in the running computer to receive the correct feedback on your performance.

To set user information in the running computer

Select Settings > User

•Weight: To change units, press and hold LIGHT

•Height: To change units, press and hold LIGHT

•Birthday: dd=day, mm=month, yy=year

•Sex: Male/Female

•Activity: Top/High/Moderate/Low

•Heart Rate: HRmax, HRsit

•VO2max: Maximal oxygen intake

Activity Level

Activity level is an assessment of your level of long-term physical activity. Select the alternative that best describes the overall amount and intensity of your physical activity during the past three months.

•Top: You participate in heavy physical exercise at least 5 times a week, or you exercise to improve performance for competitive purposes.

•High: You participate at least 3 times a week in heavy physical exercise, e.g. you run 10-40 km/6-25 miles per week or spend 2-4 hours per week in comparable physical activity.

•Moderate: You participate regularly in recreational sports, e.g. you run 5-10 km or 3-6 miles per week or spend 1/2-2 hours per week in comparable physical activity, or your work requires modest physical activity.

•Low: You do not participate regularly in programmed recreational sport or heavy physical activity, e.g. you walk only for pleasure or exercise hard enough to cause heavy breathing or perspiration only occasionally.

In the running computer, these values are used to calculate your energy expenditure.

Heart Rate: HRmax, HRsit

HRmax (Maximum heart rate): Your age-predicted HRmax value (220 - age) is used as a default. Set your HRmax manually if your maximum heart rate has been determined in a lab, or if you have tested your maximum heart rate in the field yourself.

HRsit (Heart rate value in a sitting position): Your age-predicted HRsit value is used as a default. Set your HRsit value if you have determined it according to the instructions. For instructions, see Heart Rate Value in a Sitting Position (page 44).

Maximal Oxygen Intake: VO2max

VO2max is your body’s maximum capacity for oxygen consumption during maximum exertion. The most accurate way of determining VO2max is to perform a maximal stress test in a laboratory. If you know your

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Contents English Contents Index Introduction Running Computer Parts Getting Started Basic SettingsMenu Structure Wear the Transmitter Prepare for TrainingInstall Foot Pod Battery Position the Polar S1 Foot PodAttach Foot Pod on Shoe Set Calibration Factor Manually Calibrate the Foot PodExercise Types Plan Your TrainingCreate a New Exercise with Zones Create New ExercisesCreate a New Exercise without Zones Page Text on the display Symbol Explanation Symbols on the DisplayButton Functions During Exercise Take a LapLock a Zone Pause Exercise Illuminate the Display Night mode onView Settings Menu Zoom the DisplayDetermine Your OwnZone Exercise Log After TrainingStop Recording Analyze Exercise ResultsBasic Phases Additional Basic InformationSport Zones Laps Split distance Distance of current phaseWeekly Summary Delete Files TotalsRecording Rate SettingsFeature Settings Foot PodHeart Rate View Using the HeartTouch FunctionSpeed View Automatic Lap RecordingMaximal Oxygen Intake VO2max User SettingsActivity Level Heart Rate HRmax, HRsitGeneral Settings Event Watch SettingsAlarm ReminderPersonalize the Running Computer Display during Training TimeDate Shortcut Button Quick Menu View Program Training ProgramViews during the exercise Exercise with PhasesPerform Programmed Exercise Start trainingLap Menu Functions During ExerciseTests Polar Fitness TestTMBefore the Test Men Performing the TestAfter the Test Fitness Level ClassesAnalyzing OwnIndex Results with Software WomenFitness Test Trend Delete OwnIndex ValueMonitoring OwnOptimizer Values Polar OwnOptimizerTMGeneral Baseline TestsHow to Interpret Results Analyzing Results with Software Reset the Trend FileOwnOptimizer Trend Delete OwnOptimizer ValueEnglish HRmax, bpm Background InformationPolar sport zones Intensity %OwnZone Training Maximum Heart RateDetermining Maximum Heart Rate Polar Running Index Heart Rate Value in a Sitting PositionLong-term analysis Short-term analysis MenCooper test m Km hmmss 21.098 km 42.195 km Hmmss Polar Article LibraryCustomer Service Information Care and MaintenancePrecautions Minimizing Risks When Exercising Using the Running Computer in WaterCrosstalk Wrist unit Technical SpecificationsEtc Frequently Asked QuestionsBathing Snorkel noDo not know where I am in the menu? There are no reactions to any buttons?…Memory full is displayed? Limited International Polar Guarantee Memory low is displayed?Receipt of the original purchase is your proof of purchase 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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