Polar CS400 Create New Exercises With Your Cycling Computer, Create a New Exercise with Zones

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Polar CS400 User Manual

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Navigate through the options with UP or DOWN

•Free: Free exercise with no settings.

•Basic: Training with moderate intensity. Duration around 45 min.

•OwnZone: OwnZone-based exercise with moderate intensity. The cycling computer is able to automatically determine your individual aerobic (cardiovascular) heart rate zone during warm-up. This is called OwnZone. Suggested duration 45 minutes. For further information, see ???. For additional background information, see OwnZone Training

•Interval: Interval training starts with a 15-minute warm-up, followed by a 5 km interval (work phase) and a 5-minute recovery period, repeated 3 times. The session ends with a 15-minute cool-down.

•Add new: Create and save your own exercise. Store a total of 10 exercises + 1 Free exercise in your cycling computer.

Select the desired exercise (Free, Basic, OwnZone, Interval or Add new), and press OK, the following options are displayed:

•Select the exercise as a default exercise.

The next time you train, your cycling computer will offer this exercise as default.

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

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

2.Exercise with phases: 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 cycling computer. For further information, see Create New Exercises With Your Cycling Computer. If you created exercise with the Polar ProTrainer 5 software that includes phases, you cannot edit them with the cycling computer.

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

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

•Delete exercise you created using the cycling computer or the Polar ProTrainer 5 software.

* Optional sensor required.

Create New Exercises With Your Cycling Computer

Create a New Exercise with Zones

Create your own exercise with the cycling computer.

Select Settings > Exercise > Add new

1.Set the number of zones for the exercise (0-3) and press OK. Also see Creating a New Exercise Without Zones.

2.Choose zone type:

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Contents Polar CS400 Contents Watch Settings Care and MaintenancePrecautions View Program Perform Programmed ExercisePage Basic Settings Wheel size diameter inches Wheel size setting mmE T T I N G S TA R T E D Measuring Wheel SizeSex Select Male or Female R E P a R E F O R T R a I N I N G Menu StructurePlan your training Exercise TypesCreate New Exercises With Your Cycling Computer Create a New Exercise with ZonesCreate a New Exercise Without Zones R a I N I N G Wear the TransmitterStart Training Create New Exercises with Polar ProTrainerInformation on the Display Graph view Symbols on the Display Text on the display SymbolLock a Zone Button Functions During ExerciseTake a Lap Illuminate the Display Night mode on View Settings MenuZoom the Display Pause ExerciseF T E R T R a I N I N G Stop ExerciseAnalyze Exercise Results Exercise LogBasic information Additional Basic Information Bike informationSport Zones Phases Laps Weekly Summary Exercise types Feature SettingsE T T I N G S Recording Rate Calibrating the Altitude AutomaticallyBike Settings Using the HeartTouch Function CS400Automatic Lap Recording Heart Rate ViewWheel Size Autostart On / OffArrival time Speed On / OffUser Settings General SettingsHeart Rate HRmax, HRsit Maximal Oxygen Intake VO2maxWatch Settings Time AlarmEvent R a I N I N G P R O G R a M Personalize the Cycling Computer DisplayShortcut Button Quick Menu View ProgramView your daily exercise To view your weekly programTo view your daily program Exercise with Phases Perform Programmed ExerciseStart Exercising Views during the exerciseE S T S Polar Fitness TestFunctions During Exercise Lap MenuBefore the Test Performing the TestWear the Transmitter Enter User InformationFitness Test Trend After the TestFitness Level Classes A C K G R O U N D I N F O R M AT I O N Polar Sport ZonesDelete OwnIndex Value Analyzing OwnIndex Results with Polar ProTrainer 5 SoftwareOwnZone Training LightMaximum Heart Rate Heart Rate Value in a Sitting PositionHeart Rate Reserve Determining Maximum Heart RateCare 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 NHeart Rate Variability Polar Article LibraryService Changing Cycling Computer BatteryStore the strap and the connector separately Changing BatteriesPrecautions Speed and Cadence Sensors BatteryInterference During Exercise Electromagnetic Interference and Exercise EquipmentTechnical Specifications Minimizing Risks When ExercisingCycling computer limit values Frequently Asked Questions Do not know where I am in the menu?There are no reactions to any buttons? Cycling computer does not measure the calories?Limited Polar International Guarantee Altitude keeps changing even if I am not moving?…the altitude readings are inaccurate? Memory low is displayed?Polar Disclaimer Index