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Polar RS100 user manual How to use the Target Heart Rate Zones

Models: RS100

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Instead of determining your target heart rate zone by using OwnZone, you can define your target heart rate limits by using the age formula.

Your target heart rate zone is a range between lower and upper heart rate limits expressed as percentages of your maximum heart rate (HRmax) or as beats per minute (bpm). HRmax is the highest number of heartbeats per minute during maximum physical exertion. The wrist unit calculates your HRmax, using to your age:

Maximum heart rate = 220-age. For more accurate measurement of your HRmax, visit your doctor or exercise physiologist for an exercise stress test.

How to use the Target Heart Rate Zones

In exercise, different heart rate zones produce different fitness and health benefits. The heart rate zones that suit you depend on your goal and your basic physical condition.

Tip: For further information on target zones and for a personalized training program, see polarpersonaltrainer.com.

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Polar RS100 user manual How to use the Target Heart Rate Zones

Contents

Polar RS100 Press RS100 QUICK GUIDEPress StopPress Stop Press StopRed button Wrist Unit ButtonsLight StopVIEWING RECORDED INFORMATION - FILE ContentsSETTINGS INTRODUCTION TO THE RS100 RUNNING COMPUTERCARE AND MAINTENANCE Checking progress Setting pace and controlling intensityPlanning Keeping safeWrist Unit Polar Web Services1. INTRODUCTION TO THE RS100 RUNNING COMPUTER 1.1 PRODUCT ELEMENTSHow to enter the Basic Settings 1.2 USING YOUR POLAR RS100 FOR THE FIRST TIME4.Date Set The display readsPress or to set 3.Time SetUnit 6.WeightThe display reads Press or to setMALE / FEMALE The display readsPress or to set 9.Sex2.1 Wearing your transmitter 2. EXERCISINGCoded Heart Rate Transmission 2.2 Exercise recording 2.3 FUNCTIONS DURING EXERCISE Calories Cal Timer 1 timeLap time TimePress Display exampleHeart rate Heart rateNumber of the lap Lap time Average heart rate of the lap AVGNumber of the lap Split time Average heart rate of the lap AVGDuration total exercise time 3. VIEWING RECORDED INFORMATION - FILE of maximum heart rate Recorded exercise file informationDuration of recorded exercise of average heart rate Maximum heart rateabove - below Recorded exercise file informationAlternation between Time spent Number of laps while exercising Recorded exercise file information4.1 Viewing Total Values 4. TOTAL VALUESTotal values To exit Total values, press the Stop button4.2 Resetting Total Values 5. Settings Press or to set 5.1 Timer SettingsTimer The display readsDeactivate Target Zone Limits OwnZoneManually set Target Zone 5.2.1 OWNZONE LIMITS Determining Your OwnZone Heart Rate Limits OwnZone determination begins and the OwnZone symbol appears in the upper row of the displayAgeBased Reasons for using this methodOwnZone OZ latest5.2.2 MANUAL LIMITS How to use the Target Heart Rate Zones 80-90%of 50-60%of60-70%of 70-80%ofRed button 5.2.3 DEACTIVATE TARGET ZONE LIMITSThe display reads Press or to set5.3.1 ALARM 5.3 Watch SettingsAlarm 5.3.2 TIME SETTING 5.3.3 DATE SETTING Press or to set 5.4 User Settings5. Weight The display readsMALE / FEMALE Press or to setBirthday 8.Sex10. HR Sit Maximum heart rate value HRmaxHeart rate value in a sitting position HRsit 9. HR Max5.5.1 Sound Setting 5.5 General SettingsRed button 5.5.2 Unit SettingPress or to set 5. Unit kg/cm / Unit lb/ft5.6 PERSONALIZE YOUR WRIST UNIT WITH A LOGO Caring for Your RS100 6. CARE AND MAINTENANCEService Training Computer Changing BatteriesTransmitter Connector Minimizing Possible Risks When Exercising 7. PrecautionsPage What should I do if… 8. Frequently Asked Questions…if I do not know where I am in the menu? …the heart symbol flashes irregularly?…the display is blank? …the low battery symbol appears?Skin diving with 9. Technical Specificationscharacteristics Marking on theFile WRIST UNITWatch TRANSMITTER0537 10. Limited Polar International Guarantee11. Polar Disclaimer Page Manufactured by Polar Electro Oy