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Every phase starts with a display showing:

Phase name

Zone type

Zone limits

Number of phase repeats left

During exercise the phase display shows:

Countdown timer/distance*, countup timer, number of current phase

Target zone in graphical format (updated every 10 seconds, showing the last 8 minutes on the display)

Heart rate

Number of phase repeats left

Every phase ends with a phase-end display showing: Phase duration or distance*

Heart rate difference (how much you have increased or decreased your heart rate during the phase) or average speed/pace

Average heart rate Number of ended phase

After performing the programmed exercise, this display shows that the exercise is completed.

The running computer enters Free exercise mode, and you can continue exercising without settings. The exercise is recorded and information is gathered to File until you stop the exercise.

For further information on how to plan sessions with the software, and then transfer them to your running computer, see software help.

Functions During Exercise

You can change the same settings in a programmed exercise as in any other exercise type. For further information on different functions during exercise, see Button Functions During Exercise (page 16).

The programmed exercise uses the sport profile settings set in the software. If you change the running computer settings during exercise (e.g. calibration factor), the changes will only apply to the current exercise. Next time you start the same exercise, the running computer will use the sport profile settings defined in the software.

Lap Menu

To see the lap menu during programmed exercise, press and hold OK. Scroll between options with UP or DOWN and select with OK. The contents of the lap menu depend on your exercise.

•End phase: End current phase and move to the next phase in the exercise.

•Jump to: Move to any other phase in your exercise.

•Lock zone or Unlock zone: Lock your heart rate or speed/pace* to a certain sport zone if exercising without preset target zones.

See Exercise Results

Select File > Exercise log

After completing a programmed exercise, your training data will be saved under File. For further information, see Analyze Exercise Results (page 19).

*Optional S1 foot pod required.

34Training Program

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Polar RS400 user manual Functions During Exercise, Lap Menu
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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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