Polar S720I S710I Users Manual

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2015-02-06

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Cover S720i GBR A.fh8 12/2/02 10:21 Page 1

COMPLETE HR

Displays your heart rate as bpm and % of HRmax , average
heart rate and exercise duration.

Quick Guide

Allows you to set 5 exercise sets for interval training
with HR target zones and recovery calculation. Records
complete files of the exercises.

Signal/Light

Up
• move onward
• increase the
selected value

Predicts your maximal oxygen uptake.
Reduces possible interference from other heart rate
monitors.
Sports watch features.

Stop

Down

• exit the
displayed mode
• return to the
Time of day display

• move backward
• reduce the
selected value

OK
• start measuring the heart rate
• lock in your selection

Cycling functions – speed, altitude and thermometre.
Optional cadence™ and power output sensors™.

179421 GBR A

How to Start Measuring Your Heart Rate (BasicUse)
Infra red communication allows two-way
exchange of settings and
exercise data
with a PC.

GBR

S720 i /S710 i
™

H E A RT R AT E M O N I T O R

™

H E A RT R AT E M O N I T O R

™

1. Place the transmitter around your chest and wet the electrodes. Place the
wrist receiver on your wrist.
2. Press and hold the OK button to start the measurement. The stopwatch and
the exercise recording start. Your heart rate will appear in about
15 seconds.

USER’S MANUAL

How to Stop Measuring Your Heart Rate
1. Press the stop button. The stopwatch and other calculations stop. Heart rate
measurement continues but exercise data is not recorded into a file anymore.
2. Press the stop button again. The receiver returns to the Time of day display.

Road Map

Dear Customer

Manufactured by:
Polar Electro Oy
Professorintie 5
FIN-90440 KEMPELE

OK
Scroll Up / Down
STOP - exit the displayed mode
Time Of Day

File

Options

Fit. Test

Connect

Exercise
Set

Memory
Set

Function
Set

Bike
Set

User
Set

Monitor
Set

Watch
Set

BasicUse, E0

Rec. Rate
5 Sec

OwnCal
On/OFF

Bike
1/2/OFF

kg/lbs

Sound
On/OFF

Alarm

15 Sec

Fit. Test
On/OFF

Wheel
size

ExeSet 1, E1

cm/ft inch

Help
On/OFF

HRmax -p
On/OFF

Cadence
On/OFF

Sex

Altitude
On/OFF

Power
On/OFF

Activity

HRmax
AutoStrt
On/OFF
VO2max

Interval
On/OFF

Date

Birthday
60 Sec

Time 1/2
Units 1/2

Remind
On/OFF

Congratulations on purchasing a Polar Heart Rate
Monitor! We are proud to assist you in achieving
personal fitness and performance goals.
If you want to get even more out of your Heart
Rate Monitor during training, check
www.polar.fi for:
• the best product and training tips
in Polar Personal Trainer
• the software updates and other
value added service for your
S-series heart rate monitor in
Polar Product Support

Tel. +358-8-520 2100
Fax +358-8-520 2300
www.polar.fi

Recyclable material. Printed in Holland. Graphic Design CIS, Finland.

Cover S720i GBR A.fh8 12/2/02 10:21 Page 2

Polar heart rate monitor models S720i and S710i offer you the same features.
The difference between these products is in their appearance: Polar S720i case
is stainless steal whereas Polar S710i case is plastic.
The features of this heart rate monitor provides you with the various ways to
customise your exercise sessions so they meet your personal needs.
For example, use the Interval Trainer™ function to guide you through a complete
interval training session. Or, you can choose the functions that suit you best:
e.g. timers, recovery calculation and cycling information. After training, you
can review your exercise file and transfer it to your computer for analysis with
Polar Precision Performance™ software. Monitor your fitness level, and any
long-term changes in it, by performing the quick and easy Polar Fitness Test™.
Please read this manual carefully to familiarise yourself with the Polar heart rate
monitor. Here is where you can find the information you need to use and
maintain your equipment. The function road map on the front cover is a quick
guide to the versatile features of the Polar heart rate monitor; please tear it off.
Please refer to the glossary for special terms, display symbols and text
explanations. The alphabetical index will help you quickly find answers to
any questions that you might encounter while using your Polar heart rate
monitor.
Thank you for choosing Polar!

S720i manual GBR A .pm6

12/2/02, 10:15

CONTENTS
A. Getting going ....................... 5
Heart rate monitor parts . ....................... 5
Buttons and their functions .................... 6
Easy start ................................................... 8
How to prepare the wrist receiver ..... 8
Installing the Polar Bike Mount ......... 9
Installing the Polar Speed Sensor ...... 9
How to put the transmitter on ........ 11
How to start measuring
your heart rate ................................... 11
How to stop measuring
your heart rate ................................... 12
After exercising .................................. 12
Modes and their functions .................... 13

B. How to enter settings ........ 18
User information settings ..................... 19
Exercise settings ..................................... 22
Selecting exercise type .......................... 22
Setting exercise sets .......................... 23
Setting timers ................................ 25
Setting heart rate limits ............... 25
Heart rate limits on/off ................. 25
Setting interval type ..................... 26
Setting number of intervals and
recoveries ....................................... 27
Setting recovery calculation ......... 28
Naming exercise sets ......................... 29

S720i manual GBR A .pm6

2-3

Setting recording rate ........................... 30
Turning functions on/off ....................... 32
OwnCal calorie counter on/off ......... 32
Fitness test on/off .............................. 32
Predicted maximum
heart rate on/off ................................ 33
Altitude and thermometre on/off ... 33
Bicycle feature settings ........................ 34
Wheel size .......................................... 34
Cadence on/off .................................. 36
Power on/off ...................................... 37
Autostart on/off ................................. 37
Naming bike 1 or 2 ............................ 38
Monitor settings .................................... 39
Activity/button sound on/off ............ 39
Selecting measuring units ................ 39
Help on/off ......................................... 40
Watch settings ........................................ 41
Setting alarm ..................................... 41
Setting time of day ............................ 42
Setting date ........................................ 42
Reminders on/off ............................... 43
Setting tips ............................................. 44
Swap time 1 or time 2 ....................... 44
Shortcut to watch settings ............... 44
Swap measuring units ....................... 44
Swap date, user ID number,
user name and logo .......................... 44

C. Exercise ................................ 45
Measure mode ....................................... 45
Autostart for recording
a cycling exercise.. ........................... ..48
Exercise recording mode ....................... 48
Heart rate zone alarm on/off ........... 49
Swapping the heart rate limits ........ 50
Illuminating the display .................... 50
Storing lap and split time ................. 51
Pausing the exercise .......................... 51
Swapping the displayed
exercise information ......................... 52
Resetting the stopwatch to zero ..... 54
Starting an exercise set ......................... 54
Exercising with Interval Training Set ... 55
Warm-up phase .................................. 56
Interval phase .................................... 56
Cool-down phase ............................... 59
Interrupting an interval
training exercise ................................ 60
Exercising with BasicSet ........................ 60
Starting the timers ............................ 60
Starting the recovery calculation ..... 61
Stopping the exercise ............................ 61
Tips during exercise ............................... 61
Swapping the exercise type .............. 61
Swapping the bike setting ............... 62

12/2/02, 10:15

Resetting the trip distance ............... 62
Returning to the manually
set altitude ......................................... 62
Restarting the interval or
recovery calculation .......................... 62
Interrupting an interval or
recovery calculation .......................... 63
Interrupting a phase of an
interval training exercise .................. 63
Heart touch function ......................... 63

D. How to recall
training information .......... 64
Exercise time ........................................... 66
Recovery information of BasicSet ........ 66
Exercise distance .................................... 66
Speed information ................................. 66
Cadence information ............................. 66
Altitude ................................................... 67
Temperature ........................................... 67
Ascended metres/feet ............................ 67
Power .................................................... . 67
Pedalling index ....................................... 67
Left right pedalling balance ................. 67
Heart rate limits ..................................... 67
Exercise time within, above and below
the heart rate zones .............................. 67

Calorie expenditure ............................... 68
Cumulative calorie count ...................... 68
Cumulative exercise time count ........... 68
Cumulative riding time ......................... 68
Odometer ............................................... 68
Interval Training information ............... 69
Lap information ..................................... 71
Recorded samples .................................. 73
Deleting a file ......................................... 74
Deleting all files ..................................... 74
Records file ............................................. 74
Resetting cumulative
counts to zero ........................................ 75
Returning to your previous
maximum value ...................................... 76

E. Connection to computer .... 77
Downloading training data
to computer ............................................ 77
Uploading settings from computer ...... 78

F. Polar Fitness Test ................. 80
OwnIndex ............................................... 80
Predicted maximum heart rate ............. 82
Fitness test settings ................................ 83
Carrying out the test ............................. 83
Update OwnIndex and HRmax-p ............. 85
Fitness classes ......................................... 86

G. Care and maintenance ....... 88
H. Precautions ......................... 91
I. Frequently asked
questions ............................. 95
J. Technical Specifications ..... 99
K. Limited Polar Warranty ... 102
L. Disclaimer ......................... 103
M.Polar glossary ................... 104
Display symbols .................................... 105
Display texts ......................................... 106
Index ...................................................... 110

A. GETTING GOING
Heart rate monitor
parts and their
functions
The elastic strap holds
the transmitter
comfortably, yet firmly,
in the correct position.
The transmitter detects
your heart rate and
transmits it to the wrist
receiver.
The wrist receiver
displays your heart rate
and cycling data during
exercise. Enter your
personal settings into
the receiver
and analyse the exercise
files after you’re done.

A5
S720i manual GBR A .pm6

4-5

12/2/02, 10:15

Buttons and their functions

Signal/ Light

Turns the beep on or off.
Turns the backlight on.

Stop Return - Stops measuring the heart rate.
Exits the displayed mode and returns to
the previous mode level.
Returns to the Time of day display
from any mode by pressing and
holding the stop button.
OK

Accept - Starts measuring the heart rate (start).
Enters the displayed mode shown on
the lower level (start). Locks in your
selection (ok). Records lap information
(lap). The Help text (start, ok or lap)
that appears on the display above the
button indicates its use.

6-7

Moves to the following
mode. Increases the
selected value.

Reset

Resets the heart rate
monitor.

SIGNAL/
LIGHT

STOP

Down Returns to the previous
mode. Decreases the
selected value.

Useful tips
• Briefly pressing a button (approximately 1 second) will do different
things than pressing and holding the button for a longer period of
time (approximately 2 to 5 seconds). If your press the button for a
longer period of time, you can use shortcuts.
• The buttons are slightly stiffer than those of an ordinary watch to
prevent them from being pressed accidentally.
• You can always return to the Time of day display from the Options
setting or File recalling loops by pressing and holding the stop button.
• See the glossary for display symbols and text interpretation.

A6
S720i manual GBR A .pm6

A7
12/2/02, 10:15

Installing the Polar Bike Mount

Easy start

Use cable ties to secure the bike mount
snugly on the rubber pad.
Attach the receiver by securing the wrist
strap.

How to prepare the wrist receiver

A8
S720i manual GBR A .pm6

8-9

Installing the Polar Speed Sensor™
The Polar Speed Sensor measures speed
and distance when cycling.

max 50 cm /
1´8´´

60°
2
Riding direction

1. Since the display is blank when the receiver leaves the
factory, you have to activate the wrist receiver by pressing
the OK button twice, after which the Time of day display
appears. This is a one-off procedure; once you have turned
on your receiver you can not turn it off anymore.
2. You may start measuring your heart rate right away
using the default settings. However, the following
settings are ones that it would be useful to change as
soon as possible: Time of day (see section Setting the
watch) and personal user settings (see section User
information settings).
3. Your heart rate monitor has various functions that you can
use according to your personal training needs. For more
information, see section Modes and their functions. You
can either manually enter the settings by pressing the
receiver buttons or you can define your settings Polar
Precision Performance software, after which the data
should be transferred from your computer to the wrist
receiver.
4. Wear the wrist receiver as you would wear an ordinary
watch. If you go biking, we recommend attaching the
wrist receiver to a Polar Bike Mount™.

A9
12/2/02, 10:15

1. Check the front side of the front
fork to find a suitable place for the
speed sensor. The sensor should be
attached less than 50 cm/ 1’8" from the
mounted wrist receiver. The smaller the
distance the better. Clean and dry the
area underneath the rubber pad before
you attach it to the front fork.
2. Place the sensor in the position as in
illustration 2. Then adjust the sensor
towards the wheel as much as possible.
3. Pass the cable ties through the
sensor holes and loosely adjust the
ties. Do not tighten fully yet.
If the cable ties are too short for
your bicycle, put two of them
together to make them longer.

4. There are two spoke magnet options.
You only need to install one of them.
Check which of the magnets fits the spoke
of your bike best. One (A) is installed by
rotating it around the spoke before putting
the metal cover on, another (B) by
tightening the screw. The magnet must be
facing the speed sensor.
5. Fine-tune the positioning of both the
magnet and the sensor so that the magnet
passes the sensor closely but does not
touch it. The maximum distance between
the speed sensor and the spoke magnet
should be 5 mm/ 0.2". Once positioned
correctly, tighten the cable ties securely
and cut off any excess cable tie ends.

Your safety is important to us. While riding
your bike, please keep your eyes on the
road to prevent possible accidents and
injury. Check that you can turn the handle
bar normally and cable wires for brakes or
gearing do not catch on the sensor. Check
also that the sensor does not disturb
pedalling or the use of brakes or gearing.

A 10
S720i manual GBR A .pm6

10-11

How to put the transmitter on
1. Attach the transmitter to the elastic strap.
2. Adjust the strap length to fit snugly and
comfortably. Secure the strap around your
chest, just below the chest muscles, and
buckle it.
3. Lift the transmitter off your chest and
moisten the grooved electrode areas
on the back.
4. Check that the wet electrode areas are firmly
against your skin and the Polar logo is in a
central, upright position.
How to start measuring your heart rate
1. Begin with the display that shows
the time of day.
2. Keep the wrist receiver within
1 metre/ 3 feet of your transmitter.
3. Check that you are not near other people
that have heart rate monitors, high voltage
power lines, televisions, mobile phones or
other sources of electromagnetic disturbance.

A 11
12/2/02, 10:15

4. Press the OK button to start measuring your heart rate. A heart symbol
will start flashing and your heart rate (beats per minute) will appear in
a maximum of 15 seconds.
5. Press OK again. The stopwatch starts running and you can start
exercising. The exercise data will only be stored in a file if you have
turned the stopwatch on.
How to stop measuring your heart rate
1. Press the stop button. The stopwatch and other calculations stop.
The heart rate measuring continues, although exercise data is no longer
recorded.
2. Press the stop button again. The heart rate measuring stops.
The receiver shows the Time of day display again.
After exercising
1.
2.
3.
4.

Carefully wash the transmitter with a mild soap and water solution.
Rinse it with pure water.
Dry the transmitter carefully with a soft towel.
Store the transmitter in a clean and dry place. Dirt impairs the elasticity
and functioning of the transmitter. Sweat and moisture can keep the
electrodes wet and the transmitter activated, which shortens battery life.

A 12
S720i manual GBR A .pm6

12-13

Modes and their functions
Your receiver has six main modes: Time of day, Exercise, File, Options,
Fitness test and Connection.
1. TIME OF DAY
You can use your Polar heart rate monitor as an ordinary watch with
date, weekday indicator and alarm function.
You can also change between two different countries’ time
zones. In addition, the following functions can be uploaded from a
computer:
• 7 reminders with alarm sounds
• your personal logo, user number or user name
2. EXERCISE
In the Exercise mode, you measure your heart rate and exercise
information is recorded in the File mode. You can preset up to five
exercise sets for your personal needs. When you start exercising, just
select one of the saved sets. Or, you can select BasicUse (heart rate
measurement without heart rate limits, timers or other exercise guiding
functions).

A 13
12/2/02, 10:15

A. During BasicUse, you can save 99 split and lap times with detailed
heart rate and cycling information for each lap. You can configure the
display to show information on the following:
• your current heart rate, average heart rate or a reading of your
maximum heart rate in percentages
• the current exercise time (stopwatch)
• time of day
• current lap and split time as well as the lap number
• calorie count for your exercise session
• current, average and maximum speed
• trip distance
• altitude
• metres/ feet ascended
• temperature
• cadence*
• Power output*
• left right pedalling balance*
• pedalling index*
B. Freely programmable BasicSet will automatically guide you
through your exercise session with the help of the following functions:
• three adjustable target heart rate limits
• three adjustable, alternating timers
• time-based or heart-rate-based recovery calculation

C. Freely programmable Interval Trainer will automatically guide
you through your interval training session with the help of the
following, preset exercise phases:
• warm-up with a target heart rate zone and a countdown timer
• up to 30 intervals with a target heart rate zone. After each
interval you have a recovery calculation option.
• cool-down with a target zone and a countdown timer functions.
3. FILE
Your receiver stores exercise information in 99 exercise files:
• the start date and time of the exercise
• total exercise time
• the average and maximum heart rate readings for the exercise session
• the recovery value (only BasicSet)
• total distance of the exercise
• average and maximum speed
• average and maximum cadence*
• average, maximum and minimum altitude
• average, maximum and minimum temperature
• metres/ feet ascended
• output power in watts*
• pedalling index*
• left right pedalling balance*
• heart rate limits used during the exercise

*Optional Polar Cadence Sensor or Polar Power Output Sensor required.
A 14
S720i manual GBR A .pm6

14-15

A 15
12/2/02, 10:15

•
•
•
•
•
•
•
•

•

time spent in, above and below your target zones during exercise
OwnCal calorie expenditure
cumulative calorie expenditure
cumulative exercise time
cumulative riding time
odometer
your interval training information: warm-up, interval and cool-down
phases
your lap information: best lap time; lap and split times; current,
average and maximum heart rate for each lap; cycling information at
the end of the lap
heart rate and cycling samples saved at the preset recording rate

In addition to an exercise file, your cumulative and maximum exercise
values are updated in records file.
4. OPTIONS
In the Options mode, you can enter the following settings:
Exercise settings: You can select BasicUse with no settings or 5 freely
programmable BasicSets or Interval Training Sets
Memory settings: Set the recording rate of your heart rate of 5
seconds, 15 seconds or 1 minute

Bicycle feature settings: bike 1 or 2 on/off, wheel size,
cadence* on/off, output power* on/off, autostart on/off
User-specific information: weight, height, date of birth, gender,
activity level, maximum heart rate and maximal oxygen uptake
Monitor settings: activity/button sound on/off, measurement units,
Help on/off
Watch settings: alarm, time of day, date, reminders on/off
5. FITNESS TEST
In this mode you can:
• perform the Polar Fitness Test
• recall your latest test results; OwnIndex and HRmax-p values
• update your user information to reflect your most recent OwnIndex and
HRmax-p values
6. CONNECTION
In this mode you can:
• upload your receiver settings from your computer with Polar Precision
Performance version 3 or later
• download recorded exercise information to your computer for detailed
analysis with Polar Precision Performance version 3 or later

Function settings: OwnCal calorie counter on/off, fitness test on/off,
predicted maximum heart rate on/off, altitude on/off
*Optional Polar Cadence Sensor or Polar Power Output Sensor required.
A 16
S720i manual GBR A .pm6

16-17

A 17
12/2/02, 10:15

User information settings

B. HOW TO ENTER SETTINGS

Options
User Set
kg/lbs

This section describes how to manually enter
settings by pressing the receiver buttons.
However, Polar heart rate monitor offers you another
and faster way as well: prepare your settings with
Polar Precision Performance software and upload
them to your receiver from your computer. See the
“Uploading settings from computer” chapter.

Time Of Day

File

Options

Fit. Test

Birthday

Sex

Activity

Memory Set

Function Set

Bike Set

User Set

Monitor Set

Weight
Height
Date of birth setting order

Units 1
kg
cm
day - month - year

S720i manual GBR A .pm6

18-19

Units 2
lbs
ft/ inch
month - day - year

In the Time of day display scroll up or down until OPTIONS is displayed.
Press OK to enter the Options mode. EXERCISE SET is displayed.
Scroll up or down until USER SET is displayed.
Press OK to start the user information settings.

Watch Set

Height (cm or ft/ inch)
6. Scroll up or down to adjust your height. Press OK.
B 18

VO2max

Measuring units depend on your choice in Options/ Monitor Set/ Unit 1 or Unit 2.

Weight (kg or lbs)
5. Scroll up or down to adjust your weight. Press OK.
Exercise Set

HRmax

In the User Set loop you can move forward only by pressing OK.
The digits run faster if you press and hold the up or down button as you
adjust the value. Release the button when approaching the desired value.

1.
2.
3.
4.

Connect

cm/feet inch

B 19
12/2/02, 10:15

Date of birth (Birthday)
7. Scroll up or down to adjust your day of birth.
Units 2: setting order
Press OK.
is month - day - year.
8. Month appears. Scroll up or down to select
your month of birth. Press OK.
9. Year appears. Scroll up or down to adjust the year of birth. Press OK.
Sex
10. Scroll up or down to select your gender. Press OK.
Activity level (Activity)
11. Scroll up or down to select your activity level for Polar Fitness Test.
Press OK.
Assess your long-term physical activity level. Do not change your activity
level description if your regular exercise habits have changed during the
last six months.
Low

Middle

High

You do not participate regularly in programmed recreational sport
or heavy physical activity. E.g. you walk only for pleasure or
occasionally exercise sufficiently to cause heavy breathing or
perspiration.
You participate regularly in recreational sports. E.g. you cycle 1530 km per week or spend 1/2-2 hours per week in comparable
physical activity or, your work requires modest physical activity.
You participate regularly, at least 3 times a week, in heavy physical
exercise. E.g. you cycle 30-60 km per week or spend 2-3 hours per
week in comparable physical activity.
B 20

S720i manual GBR A .pm6

20-21

Top

You participate regularly in heavy physical exercise at least 5 times
a week. E.g. you exercise to improve performance for competitive
purposes.

Maximum heart rate value (HRmax)
12. Your age-predicted maximum heart rate value is displayed as a default
setting when you set this value for the first time. If you know your
exact clinically tested current maximum heart rate value, set the
value by scrolling up or down.
13. Press OK.
If you do not know this value, update it in the Fitness Test mode after
having carried out the Polar Fitness Test.
Maximal oxygen uptake value (VO2max)
14. The wrist receiver suggests value 35 for females and value 45 for males
as a default setting when you set this value for the first time. If you
know your exact clinically tested current maximal oxygen uptake
value, set the value by scrolling up or down.
15. Press OK. USER SET appears.
If you do not know this value, update it in Fitness Test mode after having
carried out the Polar Fitness Test
To continue your settings, press the stop button or to return to the Time of
day display, press and hold the stop button.

B 21
12/2/02, 10:15

Exercise settings
When you start setting your exercise preferences your first choice is to select
whether you want to set your personal exercise set or to exercise with
BasicUse option. If you select to start setting the exercise sets, your second
choice is whether you want to select BasicSet or an Interval Training Set.
Selecting exercise type
BasicUse (E0)
BasicUse is a simple mode for
exercising. You do not have to do any
settings before exercising with this
Exercise mode. While exercising, you
can see the following optional values:
• current heart rate and average
heart rate of the exercise
• stopwatch
• time of day
• split- and lap times
Additionally, you can follow calories
of your exercise session, percentage
of your maximum heart rate and
cycling infromation, if you have set
all the user information and turned
the functions on.

Exercise set (E1-E5)
During exercising with this mode you
can see the same optional values as
in the BasicUse mode. Additionally,
the exercise set will guide you
through your exercise according to
the settings you have made. You can
also name the exercise sets e.g. after
an exercise type.
You can set following exercise
guiding functions:
• 3 heart rate limits
• 3 countdown timers
• interval function
• recovery calculation

B 22
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22-23

Setting exercise sets
Preset exercise sets ready for five exercise sets; when you start exercising,
just select one of the sets.
Interval Training Set
If you choose interval on, you can
set 3 different exercise phases for
each exercise set in following order:

BasicSet
If you choose interval off, you can
set the following functions to your
exercise:

Warm-up phase
• countdown timer 1
On/OFF
• heart rate limits 1
On/OFF
Interval phase
• interval calculation type: manual,
time-, heart-rate- or distancebased interval
• number of repeated interval
phases
• heart rate limits 2
On/OFF
• recovery calculation
On/OFF
Cool-down phase
• countdown timer 3
On/OFF
• heart rate limits 3
On/OFF

•
•
•
•
•
•
•

If you set the countdown timers of
the phase off, you have to manually
stop the phase.
B 23
12/2/02, 10:15

timer 1
timer 2
timer 3
heart rate limits 1
heart rate limits 2
heart rate limits 3
recovery calculation

On/OFF
On/OFF
On/OFF
On/OFF
On/OFF
On/OFF
On/OFF

You should select the timers on
sequentially. E.g. you cannot set
timer 2 on if timer 1 is off.

1. In the Time of day display
Options
scroll up or down until
Exercise Set
OPTIONS is displayed.
2. Press OK to enter the
E0
E1
E2
E3
E4
E5
Options mode. EXERCISE
SET is displayed.
3. Press OK to start the exercise settings. BasicUse E0 or exercise set E1 - E5
is displayed.
4. Scroll up or down until the desired exercise type is displayed. Press OK.
If you chose BasicUse (E0): to return to the Time of day display, press and
hold the stop button and skip the rest of the exercise settings.
If you chose exercise set (E1-E5) Interval On/OFF is displayed.
5. Scroll up or down to turn the interval function on or off. Press OK.
Timer 1 is displayed.
Exercise Set 1 - 5
Interval On
Timer 1

Timer 1

Interval OFF (BasicSet)
Timer 2

Limits 1

Manual Interval

Timer 3

Interval
Timer
Interval Hr

Recovery Hr
Limits 1

Repeat
Interval

Limits 2

Limits 3

Recovery
Timer

Recovery Timer

Timer 3

Setting heart rate limits
If you start from the Time of day display, repeat steps 1-5.
6. Scroll up or down until desired limits are displayed.
7. Press OK to start setting the limits.
8. Lim High appears. Scroll up or down to adjust your upper limit. Press OK.
9. Lim Low appears. Scroll up or down to adjust your lower limit. Press OK.
Turning heart rate limits on/off
If you start from the Time of day display, repeat steps 1-5.
6. Scroll up or down until Limits is displayed.
7. Press and hold the signal/light button to turn limits on or off.
Release.

Limits 3

Interval Dist.
Recovery Hr

Recovery Dist.

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Setting timers
If you start from the Time of day display, repeat steps 1-5.
6. Scroll up or down until desired timer is displayed. Press OK to start
setting the timer.
7. Scroll up or down to turn the timer on or off. Press OK.
Timer OFF: skip steps 8-9.
8. Scroll up or down to adjust minutes. Press OK.
9. Scroll up or down to adjust seconds. Press OK.

24-25

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Setting interval type
You can select four optional types of intervals:
A. Time-based interval
B. Heart-rate-based interval

C. Distance-based interval
D. Manual interval

Ends your interval when you have used
the preset time.
Ends your interval as you reach the
preset heart rate. When selecting heartrate-based interval, recovery calculation
must be set on.
Ends your interval as you reach the
selected distance.
End the interval training session
by pressing and holding OK.

If you start from the Time of day display, repeat steps 1-5.
6. Scroll up or down until Interval TIMER/ Hr/ DIST/ MANUAL is
displayed. Press OK to start setting the interval type.
TIMER/ Hr/ DIST/ MANUAL is flashing.
7. Scroll up or down to select the interval type that will be used to end the
interval. Press OK. If you chose manual interval skip steps 8 - 9.

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26-27

A. Time-based interval
8. Scroll up or down to adjust minutes. Press OK.
9. Scroll up or down to adjust seconds. Press OK. Interval TIMER appears.
Or
B. Heart-rate-based interval
8. Scroll up or down to adjust the heart rate that will end your interval.
Press OK. Interval Hr appears.
Or
C. Distance-based interval
8. Scroll up or down to adjust kilometres.
Units 2: Adjustable units
Press OK.
are miles and feet.
9. Scroll up or down to adjust hundreds of
metres. Press OK. Interval DIST appears.
Setting the number of intervals and recoveries (Repeat)
If you start from the Time of day display, repeat steps 1-5.
You can set up to 30 intervals and recoveries (if set on) for an interval phase.
6. Scroll up or down until Repeat is displayed.
7. Press OK to start setting the number.
8. Scroll up or down to adjust the number. Press OK.
Or
If you do not know in advance the number of intervals and recoveries,
select continuous interval. The intervals will succeed until you manually
stop the exercise or until 30 intervals have been made.
8. Scroll down until Cont
appears. Press OK.

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Setting recovery calculation
You can select 3 optional types of recoveries:
A. Time-based recovery
Ends your recovery as you reach the preset time.
B. Heart-rate-based recovery Ends your recovery as you reach the preset
heart rate.
C. Distance-based recovery Ends your recovery as you reach the selected
distance.
If you start from the Time of day display, repeat steps 1-5.
6. Scroll up or down until Recovery TIMER/ Hr/ DIST is displayed.
7. Press OK to start setting recovery calculation on or off.
On/OFF is flashing.
8. Scroll up or down to turn the recovery calculation on or off. Press OK.
OFF: skip steps 9-11.
On: TIMER/ Hr/ DIST is flashing.
9. Scroll up or down to select recovery timer, heart rate or distance.
Press OK.
A.
10.
11.
Or
B.
10.
Or

RecoTime is displayed.
Scroll up or down to adjust minutes. Press OK.
Scroll up or down to adjust seconds. Press OK. Recovery TIMER appears.

C. Rec. Dist is displayed.
10. Scroll up or down to adjust kilometres.
Press OK.
11. Scroll up or down to adjust hundreds
of metres. Press OK. Recovery DIST appears.

To continue your settings, press the stop button or to return to the Time of
day display, press and hold the stop button.
Naming exercise sets
You can name the exercises with seven letters, numbers or punctual marks.
The available digits are: 0-9, space, A-Z, a-z, - % / ( ) * + : ?.
1. In the Time of day display scroll up or down until OPTIONS is displayed.
2. Press OK to enter the Options mode. EXERCISE SET is displayed.
3. Press OK. E0-E5 is displayed.
4. Scroll up or down until desired exercise set (E1 - E5) is displayed.
5. Press and hold signal/light button. Adjustable letter is flashing.
6. Scroll up or down to select the desired mark. Press OK.
7. Repeat previous step until you have chosen all 7 letters.
To continue your settings, press the stop button or to return to the Time of
day display, press and hold the stop button.

RecoHr is displayed.
Scroll up or down to adjust the value. Press OK. Recovery Hr appears.

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28-29

Units 2: Adjustable units
are miles and feet.

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12/2/02, 10:15

Setting recording rate

The following table shows the maximum exercise times for each
recording rate.

1. In the Time of day display scroll
Options
up or down until OPTIONS
Memory Set
is displayed.
2. Press OK to enter the Options mode.
Rec. Rate 5 Sec / 15 Sec / 60 Sec
EXERCISE SET is displayed.
3. Scroll up or down until MEMORY SET
is displayed.
4. Press OK to start the memory settings. Rec. Rate is displayed.
5. Scroll up or down to select the desired recording rate. As you change the
recording rate you can see the memory there is left in the lower row.
Press OK.

Altitude

Power

Rec. Rate 5s

Rec. Rate 15s

Rec. Rate 60s

Speed Cadence
On

4 h 57 min

14 h 53 min

59 h 34 min

OFF

8 h 56 min

26 h 48 min

99 h 59 min

OFF

5 h 35 min

16 h 45 min

67 h 01 min

OFF

11 h 10 min

33 h 31 min

99 h 59 min

OFF

14 h 53 min

44 h 41 min

99 h 59 min

OFF

5 h 35 min

16 h 45 min

67 h 02 min

OFF

11 h 10 min

33 h 31 min

99 h 59 min

OFF

6 h 23 min

19 h 09 min

76 h 37 min

OFF

14 h 53 min

44 h 41 min

99 h 59 min

OFF

44 h 42 min

99 h 59 min

in one file

The recording time of the receiver depends on the selected recording rate
(5 s, 15 s, or 60 s). When the memory is full, you can continue exercising
but the exercise is no longer recorded.

and total 130 h and total 520 h

The use of exercise sets and lap recording reduces the maximum exercise
times.
To continue your settings, press the stop button or to return to the Time of
day display, press and hold the stop button.

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30-31

B 31
12/2/02, 10:15

Turning functions on/off

6. Press OK to start setting the fitness test. On/OFF starts to flash.
7. Scroll up or down to set the fitness test on or off. Press OK.

Options
Function Set
OwnCal On/OFF

1.
2.
3.
4.

Fit. Test On/OFF

HRmax-p On/OFF

Altitude On/OFF

In the Time of day display scroll up or down until OPTIONS is displayed.
Press OK to enter the Options mode. EXERCISE SET is displayed.
Scroll up or down until FUNCTION SET is displayed.
Press OK to start the function settings. OwnCal is displayed.
To set the following functions on you have to set your user information.
If kg/lbs are displayed as you start setting the function on, the wrist
receiver points out that you have not set your all user information.

OwnCal calorie counter on/off
If you start from the Time of day display, repeat steps 1-4.
5. Press OK to start setting the OwnCal function. On/OFF starts to flash.
6. Scroll up or down to set the OwnCal on or off. Press OK.
For getting the most accurate OwnCal results, update the VO 2max setting
and the HR max setting with clinically measured values (if available). If you
do not know your clinically measured values perform Polar Fitness Test and
update the OwnIndex and HRmax-p settings in Fitness Test mode.
Fitness test on/off
If you start from the Time of day display, repeat steps 1-4.
5. Scroll up or down until Fit. Test is displayed.
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32-33

Predicted maximum heart rate on/off (HRmax-p)
If you start from the Time of day display, repeat steps 1-4.
5. Scroll up or down until HRmax-p is displayed.
6. Press OK to start setting the HRmax-p. On/OFF starts to flash.
7. Scroll up or down to set the HRmax-p on or off. Press OK.
HRmax-p can be turned on only if Polar Fitness Test is on.
Altitude and thermometre on/off
If you start from the Time of day display, repeat steps 1-4
5. Scroll up or down until Altitude is displayed.
6. Press OK to start setting the altitude measurement and thermometre.
On/OFF starts to flash.
7. Scroll up or down to set the altitude on or off. Press OK.
If you turned Altitude off, skip the rest of the altitude settings.
8. If you turned Altitude on, “Wait...” appears for a few seconds.
9. Altitude and a flashing number appear. Start adjusting the starting
point altitude. Adjustable units of 1/ 2 can be changed by pressing and
holding the signal/light button.
Scroll up or down until the desired altitude is displayed. Press OK.
It is recommended that you reset the altitude whenever a reliable
reference is available.
To continue setting your settings, press the stop button or to return to the
Time of day display, press and hold the stop button.
B 33
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Bicycle feature settings

8. Scroll up or down to adjust the wheel size. Press OK.
You have the following alternatives to find out
the wheel size of your bike:

Options
Bike Set
Bike 1/ Bike 2/ Bike OFF
Wheel Size

1.
2.
3.
4.
5.

Cadence On/OFF

Power On/OFF

Autostart On/OFF

In the Time of day display scroll up or down until OPTIONS is displayed.
Press OK to enter the Options mode. EXERCISE SET is displayed.
Scroll up or down until BIKE SET is displayed.
Press OK to start the Bike settings.
Choose to start setting the Bike 1 or 2 or turn the bike features off.
Scroll up or down until desired option is displayed. Press OK. Wheel is
displayed. If you selected bike features off skip the rest of the bike
settings.

You can set two bike preferences for the receiver. Make the settings ready
for both bikes; when you start exercising, just select bike 1 or 2. As you take
the bike settings 1 or 2 in use speed and distance measuring functions are
always on. Wheel size settings are a prerequisite for cycling information.

METHOD 1.
Look at the wheel of your bike and find the wheel diameter printed on it.
On the chart below, find your wheel diameter in inches or in ERTRO
reading and match it to the wheel size in millimetres on the right.

ERTRO
30-559
35-559
44-559
47-559

Wheel size diameter (inches)
26x1.25
26x1.5
26x1.75
26x1.95
26x1 1/8 Tubular
650-20C
700x20C
700x23C
700x25C
700C Tubular
28 (700 B)

622-20
622-23
622-25

Adjusting the wheel size (Wheel)
If you start from the Time of day display, repeat steps 1-5.
6. Start with the display showing Wheel.
7. Press OK to start setting the wheel size.
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34-35

B 35
12/2/02, 10:15

Wheel size setting (mm)
1953
1985
2030
2050
1970
1952
2086
2096
2105
2130
2237

METHOD 2.
Mark the tread of the front tire with a line and roll the tire
perpendicular to the ground. You can also use the valve as
a mark. Mark a line on the ground. Move your bike on a
flat surface straight ahead for one complete wheel rotation.
Check that the tire is perpendicular to the ground. Draw
another line on the ground exactly where the mark on the
front tire touches the ground.
Measure the distance between the two lines on the ground.
Substract 4 mm to account for your weight on the bike to
get your wheel circumference.
This is the value you must set on the meter.

mm
- 4 mm

Power* on/off
If you start from the Time of day display, repeat steps 1-5.
6. Scroll up or down until Power is displayed.
7. Press OK to start setting the Power Output. On/OFF starts to flash.
8. Scroll up or down to set Power Output on or off. Press OK.
OFF: Skip the rest of the Power Output settings.
9. C. weight is displayed. Scroll up or down to adjust the chain weight. Press OK.
10. C. length is displayed. Scroll up or down to adjust the chain length.
Press OK.
11. S. length is displayed. Scroll up or down to adjust the span length.
Press OK.

mm
For more detailed information, see the Polar Power Output™ manual.

The wheel size is always indicated in millimetres as this is more accurate.
Resetting the monitor enters the default values.
Cadence* on/off
If you start from the Time of day display, repeat steps 1-5.
6. Scroll up or down until Cadence is displayed.
7. Press OK to start setting the Cadence. On/OFF starts to flash.
8. Scroll up or down to set the Cadence on or off. Press OK.

Autostart on/off (AutoStrt)
If you start from the Time of day display, repeat steps 1-5.
6. Scroll up or down until AutoStrt is displayed.
7. Press OK to start setting the autostart. On/OFF starts to flash.
8. Scroll up or down to set the autostart on or off. Press OK.
Autostart means that the receiver automatically starts or stops the exercise
recording, as you start or stop moving your bicycle. To continue your settings,
press the stop button or to return to the Time of day display, press and hold the
stop button.

*Optional Polar Cadence Sensor or Polar Power Output Sensor required.
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36-37

B 37
12/2/02, 10:15

Naming bike 1 and bike 2
You can name the bikes with four letters, numbers or marks.
The number in the right corner indicates, which bike settings are in use.
(b0=Bike OFF, b1=Bike 1, b2=Bike 2)
1. In the Time of day display scroll up or down until OPTIONS is displayed.
2. Press OK to enter the Options mode. EXERCISE SET is displayed.
3. Scroll up or down until BIKE SET is displayed.
4. Press OK to start the bike settings.
5. Scroll up or down until Bike 1 or 2 is displayed.
6. Press and hold signal/light button. Adjustable letter is flashing.
7. Scroll up or down to select the desired mark. Press OK.
8. Repeat previous step until you have chosen all four letters.
To continue your settings, press the stop button or to return to the Time of
day display, press and hold the stop button.

Monitor settings
1. In the Time of day display
Options
scroll up or down until
Monitor Set
OPTIONS is displayed.
2. Press OK to enter the
Sound On/OFF
Units 1/2
Help On/OFF
Options mode. EXERCISE
SET is displayed.
3. Scroll up or down until MONITOR SET is displayed.
4. Press OK to start the monitor settings. Sound is displayed.
Turning activity/button sound on/off
If you start from the Time of day display, repeat steps 1-4.
5. Press OK to start setting the sound. On/OFF starts to flash.
6. Scroll up or down to set sound On or Off. Press OK.
Activity/button sound consists of the button sound and in the Measure and
Exercise modes the following activity sounds: start, stop and lap recording,
phase start, interval phase end and recovery calculation end sounds. It does
not consist of heart rate zone alarms, watch alarm or fitness test alarm.
Selecting measuring units
If you start from the Time of day display, repeat steps 1-4.
5. Scroll up or down until Units is displayed.
6. Press OK to start setting the units. 1 or 2 starts to flash.
7. Scroll up or down the unit which best suits you. Press OK.

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38-39

B 39
12/2/02, 10:15

The units settings affect the following features:
User information
Date of birth
Speed
Distance
Altitude
Metres ascended
Temperature
Wheel size
Power Chain weight
Chain length
Span length

Units 1:
kg, cm
day-month-year
km/h
km, hundreds of metres
metres
metres
°C
mm
g
mm
mm

Watch settings
Units 2:
lbs, feet
month-day-year
mph
miles, feet
feet
feet
°F
mm (Note!)
g
mm
mm

Turning Help on/off
If you start from the Time of day display, repeat steps 1-4.
5. Scroll up or down until Help is displayed.
6. Press OK to start setting the Help function. On/OFF starts to flash.
7. Scroll up or down to set the Help on or off. Press OK.
If you turn Help on, the flashing arrows guide you to use the correct
buttons in the Options and File modes. During the exercise, when you are
changing the middle row information, you can see the name of the
function for few seconds. The names are also shown as you recall
information on lap and exercise samples in the File mode.
To continue your settings, press the stop button or to return to the Time of
day display, press and hold the stop button.
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40-41

Options
1. In the Time of day
display scroll up or
Watch Set
down until OPTIONS
is displayed.
Alarm
Time 1/2
Date
Reminder On/OFF
2. Press OK to enter
the Options mode.
EXERCISE SET is displayed.
3. Scroll up or down until WATCH SET is displayed.
4. Press OK to start the watch settings. ALARM is displayed.

Setting alarm
If you start from the Time of day display, repeat steps 1-4.
OFF: Skip
5. Press OK to start alarm settings.
steps 7- 9.
On/OFF starts to flash.
6. Scroll up or down to set alarm on or off. Press OK.
24h: skip step 7.
7. 12h: AM/PM starts to flash. Scroll up or down to select AM or PM.
Press OK.
8. The hours start to flash. Scroll up or down to adjust the hours. Press OK.
9. The minutes start to flash. Scroll up or down to adjust the minutes.
Press OK.
When the alarm comes on, it will sound for one minute or you can turn it
off by pressing any of the five buttons.

B 41
12/2/02, 10:15

Setting time of day
If you start from the Time of day display, repeat steps 1-4.
5. Scroll up or down until TIME1/ TIME2 is displayed.
6. Press OK to start setting the time of day.
7. Time is flashing. Scroll up or down to select time 1 or time 2. Press OK.
8. 12h/ 24h starts to flash. Scroll up or down to select 12h or 24h
time mode. Press OK. 24h: skip step 9.
9. AM/PM starts to flash. Scroll up or down to select AM or PM. Press OK.
10. The hours start to flash. Scroll up or down to adjust the hours. Press OK.
11. The minutes start to flash. Scroll up or down to adjust the minutes.
Press OK.

Turning reminders on/off
If you start from the Time of day display, repeat steps 1-4.
5. Scroll up or down until REMIND is displayed.
6. Press OK to start setting the reminders.
7. Scroll up or down until desired reminder is displayed. The number of the
reminder is displayed in the corner of the display.
8. Press OK. On/OFF starts to flash.
9. Scroll up or down to set the reminder on or off. Press OK.

Setting date
If you start from the Time of day display, repeat steps 1-4.
5. Scroll up or down until DATE is displayed.
6. Press OK to start adjusting the date.
12h time mode:
7. Day appears. Scroll up or down to select the
month - day - year
desired value. Press OK.
8. Month appears. Scroll up or down to select the
desired value. Press OK.
9. Year digits start to flash. Scroll up or down to select the year. Press OK.

The reminder sounds an alarm only when time of day is displayed. When
the reminder alarm comes on, it will sound for 15 seconds or you can turn it
off by pressing any of the buttons except the signal/light button. Erase the
reminder text by pressing any of buttons except the signal/light button.

B 42
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42-43

You can upload 7 reminders, each including time and name, to your wrist
receiver from Polar Precision Performance software.

To continue your settings, press the stop button or to return to the Time of
day display, press and hold the stop button.

B 43
12/2/02, 10:15

C. EXERCISE

Setting tips
Swap time 1 or time 2
In the Time of day display press and hold the down button. Time 1 or
Time 2 is displayed in the uppermost row for a couple of seconds. Displayed
time will now be used in all watch and alarm functions. If you chose time 2,
“2” is displayed in the Time of day display.
Shortcut to watch setting loop
Press and hold the signal/light button for a couple of seconds to enter to
watch setting loop. Scroll up or down button until the desired watch
function is displayed. Set the function as in the “Watch settings” section.
Swap measuring units
• as you set your user information on weight and height.
• as you set an Interval Training Set on distance-based interval or recovery.
• as you set the altitude reference point.
Press and hold the signal/light button until the units are swapped. Release
the button.
Swap date, user ID number, user name and logo
You are able to set a user ID number, user name and logo by Polar Precision
Performance software. These settings are shown on the upper row of the
Time of day display. You can swap between the user ID, user name, logo
and date by pressing and holding the up button.

Measure mode
Exercise recording mode

Measure mode
1. Wear the transmitter and the wrist receiver as described in “Easy start”
section.
2. To make sure that the code search will be successful:
• Keep the wrist receiver within 1 metre/ 3 feet of your transmitter.
• Check that you are not near to other people with heart rate monitors,
high voltage power lines, televisions, mobile phones, cars, motor driven
exercise equipment or other electromagnetic disturbance.

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44-45

You can use two modes in your
exercise: Measure or Exercise mode.
In the Measure mode you can see your
heart rate but your exercise is not
recorded. In the Exercise mode your
exercise is recorded and stopwatch and
other calculations are started.

Time of day

C 45
12/2/02, 10:15

3. Start from the Time of day display by pressing the OK to start measuring
your heart rate. A heart symbol will start flashing and your heart rate in
beats per minute will appear in max. 15 seconds. The receiver returns
automatically to the Time of day display within 5 minutes if there is no
heart rate reception.

The following displays start to alternate, if you have bike 1 or 2 and
altitude settings on, as you enter the Measure mode.

The following displays start to alternate, if you have no bike or altitude
settings in use, as you enter the Measure mode:

Time of day

Exercise name Memory left

Bike name
and bike functions

Altitude

Current
heart rate

Bike OFF Altitude OFF
BasicUse (E0)/
Exercise set in use
(E1-E5)

Time of day
Current
heart rate
BasicUse (E0)/
Exercise set in use
(E1-E5)

Exercise name Memory left

Recording rate

bike in use

speed

autostart

cadence

power

Underline indicates that
function is set on.

Recording rate No bike in use

4. If you want to record cycling information, keep the bike still until your
heart rate appears on the display. Press OK to start recording your
exercise.
Or
If you want to record cycling information without heart rate
measurement: after the heart rate reading 00 appears press OK and
start cycling.

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46-47

C 47
12/2/02, 10:15

Autostart for recording a cycling exercise
If you start from the Time of day display, press OK briefly to enter the
Measure mode. Your exercise recording automatically starts/ pauses as you
start/ stop cycling.
If you want to record cycling information only, start cycling after the heart
rate reading 00 appears on the display. If you want to record both cycling
and heart rate information keep the bike still until your heart rate
appears on the display.

Exercise recording mode
If you are starting from the Time of day display, press and hold OK.
Exercise information will be stored in an exercise file only when the
stopwatch is running. The ongoing recording is indicated with a graphic
bar that runs continuously on the display.
If your preset exercise requires cycling settings, Set Bike is displayed for a
few seconds. In order to start the exercise set you need to select bike 1 or 2 by
pressing and holding the down button until the desired set is displayed.
The choice is displayed in the lower right corner:
b0= bike off
b1= bike 1 settings on
b2= bike 2 settings on

If there is - - / 00 reading on the display, there is no heart rate reception.
Bring the wrist receiver up to your chest near the transmitter’s Polar logo.
The receiver starts looking for the heart rate signal again.
In the beginning of your exercise, when it has lasted less than 60
minutes, the exercise time is displayed in minutes and seconds. When
you have exercised more than 60 minutes, the exercise time is displayed
in hours and minutes.
Turning the heart rate zone alarm on/off
Note that trip distance is reset by pressing and holding signal/light
button. Therefore Trip should not be displayed in the upper row when
turning zone alarm on/off.
Press and hold the signal/light button.
When appears on the display the zone alarm is on. You will hear a beeping
sound with each heartbeat if your heartbeat is outside the heart rate limit.
If you do not want to use the zone alarm the flashing heart rate reading
indicates if your heartbeat is outside the heart rate limit. This function can
be used if you have set heart rate limits on for Interval Training Set or
BasicSet.
In addition to the alarm you can see:
if you are exercising above heart rate zone.
if you are exercising below heart rate zone.

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48-49

C 49
12/2/02, 10:15

If there is - - / 00 reading on the display, there is no heart rate reception.
Bring the wrist receiver up to your chest near the transmitter’s Polar logo.
The receiver starts looking for the heart rate signal again.
In the beginning of your exercise, when it has lasted less than 60
minutes, the exercise time is displayed in minutes and seconds. When
you have exercised more than 60 minutes, the exercise time is displayed
in hours and minutes.
Turning the heart rate zone alarm on/off
Note that you can not use the alarm when Bycicle functions
are on.
Note that trip distance is reset by pressing and holding signal/light
button. Therefore Trip should not be displayed in the upper row when
turning zone alarm on/off.
Press and hold the signal/light button.
When appears on the display the zone alarm is on. You will hear a beeping
sound with each heartbeat if your heartbeat is outside the heart rate limit.
If you do not want to use the zone alarm the flashing heart rate reading
indicates if your heartbeat is outside the heart rate limit. This function can
be used if you have set heart rate limits on for Interval Training Set or
BasicSet.
In addition to the alarm you can see:
if you are exercising above heart rate zone.
if you are exercising below heart rate zone.

C 49

Swapping the heart rate limits
Press and hold the up button. Repeat until the desired limits are displayed.
In the Interval Training mode the limits are automatically swapped when
the phase changes to the preset limits.
You have three optional Exercise modes depending on the selected
exercise:
• BasicUse
• Interval Training Set (Int On)
• BasicSet (Int OFF)
The following functions can be used during all three optional Exercise
modes.
Illuminating the display
Press the signal/light button.
After you use backlight once in the Measure mode, the receiver
automatically illuminates the display if you: start or stop the exercise
session, store lap information and at the end of an interval and a recovery
calculation.

Storing lap and split time
Press OK to store lap and split time.
First
Lap time
Average heart
rate of the lap
Number of
the lap

Then
Split time

The receiver automatically stores a lap time when you stop recording
an exercise. You can store 99 laps if you have not used the interval
function. After storing 99 laps FULL appears for a few seconds every
time you take a lap on the display. You can continue taking laps but
they will not be stored. The wrist receiver continues recording all other
information of the exercise, except lap and interval information.
Pausing the exercise
Press the stop button.
The exercise recording, stopwatch and other calculations are paused. To
continue them, press OK. Or, to return to the Time of day display, press and
hold the stop button.
The receiver automatically returns to the Time of day display within
30 minutes if you forget to quit the heart rate measuring after having
stopped the stopwatch and taken the transmitter off your chest.

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Swapping the displayed exercise information
There are six display options, which you can swap between by pressing the
down button. Once you have configured the display options, the recever
saves the settings. If the Help function is on, the name of the selected
function appears for a few seconds.
Stopwatch
Time of day
Current heart rate
Number of the lap

Time of day
Stopwatch

Stopwatch
Lap time

Speed

Altitude

Power*

Temperature
Remember to attach your receiver to the Polar Bike mount in
order to record the correct temperature.
When you have set your Interval
Training Set on, you will have one
extra display. You can only change the
middle and lower rows for this display.
*Optional Polar Cadence Sensor or
Polar Power Output Sensor required.

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See the alternative phase displays from “Exercising with Interval Training
Set” section. You can also choose which information you want to be on the
three display rows.
You can configure the middle and upper rows either in the Measure
mode or during the exercise.
Select the middle row information
1. Press the down button to select the desired display alternative. When
you swap the middle row information, the upper and lower rows change
also. Continue selecting the upper and lower rows.
Select the upper row information
2. Press the up button to select from the following:
Time of day (Time), stopwatch (Sw), lap time (Lp),
or if you have turned the functions on select from:
calorie expenditure (Cal), trip (Trip), current speed (Spd), average speed
(Avg speed), maximum speed (Max speed), cadence* (Cad), altitude
(Alt), ascended metres (Asc), output power* (Pwr), left right pedalling
balance* (LRB), pedalling index* (PI).
You cannot select the same displayed function to the upper and middle row
i. e. the option on the middle row is no longer available for the upper row.

Phase Name
Countdown
timer

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Select the lower heart rate information row
3. Press and hold the down button to select from the following:
Current heart rate, average heart rate (avg) or the reading in
percentages of your maximum heart rate (% max) if you have set your
user information.
You can only change the displayed function of the lower row if the
stopwatch is on.
Resetting the stopwatch to zero
1. Pause your exercise.
2. Press and hold the down button until the stopwatch is reset. Release.
3. Press OK to restart the stopwatch and recording. Or, to return to the
Time of day display, press and hold the stop button. As a result of
resetting your stopwatch, the previous exercise file is deleted.

Exercising with Interval Training Set (Int On, E1-E5)
In this mode you can also use the functions in “Exercise recording mode”
section.
The Interval Trainer automatically guides you through your exercise. In
order to hear the activity sounds when the phase starts and stops make
sure the activity sound is on. If you have turned the countdown timer of
the phase off, you have to stop the phase manually by pressing and holding
OK button. When the stopwatch starts running
indicates that Interval
Trainer is on. As the interval training exercise ends the receiver
automatically starts a BasicUse exercise, which is recorded to the same file
as your interval training exercise.
Structure of an interval training exercise:
Heart
rate

Starting an exercise set

Interval Phase
Repeats 03

140
120

CoolDown phase

Countdown timer 1
Heart rate limits 1

Countdown timer 3
Heart rate limits 3

Interval
Recovery

WarmUp phase
Interval
Recovery

100

Interval
Recovery

1. Start from the Time of day display. Press OK to enter the Measure mode.
2. If you want to swap the preset exercise set, press and hold the up button
until the exercise set (E1-E5) is swapped. Release. Repeat until desired
exercise set is displayed.
3. To start exercising and recording the preset exercise type press OK.

160

40
0

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Time

Warm-up phase
1. First
Heart rate limits 1 (if set on).
2. Then
Countdown timer 1.
Heart rate information.
Countdown timer starts running if you have set the timer 1
on. If you have set the timer off, press and hold OK and
continue from the interval phase.
3. At the end of warm-up phase
Warm-up phase duration.
Average heart rate of the warm-up phase.
Interval phase
The receiver records up to 30 repeated interval phases. Your interval phase
is divided into interval and recovery calculation (if set on) sections, which
alternate continuously through your interval phase.
Interval session
1. First
Preset heart rate limits 2 (if set on).
2. Then
One of the following is displayed depending on your settings:
A. manual, B. time-based, C. heart rate-based or
D. distance-based interval.

A. Manual interval.
Number of set intervals.
Current interval number.
Interval time.
Heart rate information.
If you selected manual interval your interval will end as you
press and hold OK.
Or
B. Time-based interval.
Countdown timer 2.
If you selected time-based interval your interval will end as
you reach the preset time.
Or
C. Heart-rate-based Interval.
The difference between the preset interval heart rate and
current heart rate.
Or
D. Distance-based interval.
Countdown distance.
Your interval will end as you reach the preset distance.
3. At the end of Interval
Interval duration.
Average heart rate of the interval.
When your interval ends the wrist receiver automatically
continues with following preset function: recovery
calculation or cool-down phase.

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Recovery calculation
One of the following is displayed depending on your settings:
A. time-based recovery calculation or B. heart- rate-based
recovery calculation or C. distance-based recovery calculation.
A. Time-based recovery.
Recovery countdown timer.
Current heart rate.
Or
B. Heart-rate-based recovery.
The difference between the preset recovery heart rate and
current heart rate.
Current heart rate.
Or
C. Distance-based recovery.
Recovery countdown distance.
Current heart rate.

2. Then
Countdown timer 3.
Heart rate information.
Countdown timer starts running if you have set the timer 3
on. If you have set the timer off press and hold OK to end a
phase.
3. At the end of cool-down phase
Cool-down phase duration.
Average heart rate of the cool-down phase.
After your cool-down phase has ended the receiver
automatically continues recording exercise with BasicUse
mode.

You will hear two beeps when the recovery calculation is
done.
At the end of recovery
A. and B.
Or
Recovery duration.
Drop in your heart rate.

Cool-down phase
1. First
Preset heart rate limits 3 (if set on).

C.
Recovery distance.

You can continue using the heart rate limits of the interval
exercise in the BasicUse mode, too. Or, if you want to do
another interval training exercise, press and hold the OK
button.

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Interrupting an interval training exercise
1. Press the stop button to pause the exercise.
2. Press and hold the stop button to return to the Time of day display.
Or
Press the stop button. BasicUse appears. You can continue measuring your
heart rate in this mode (Measure mode). To continue exercising with
BasicUse and recording your exercise information press OK. You can
continue using and swapping the same heart rate limits of the previous
exercise. Repeat steps 1 and 2 to return to the Time of day display.

Starting recovery calculation
To start the recovery calculation, press and hold the OK button.
See “Exercising with Interval Trainer”/ “Recovery calculation” for the
displayed information during the recovery calculation. After the recovery
calculation is done the exercise is paused.
You can continue the exercise by pressing the OK button after the recovery
calculation. If you do another recovery calculation, the previous recovery
information will be deleted.

Stopping the exercise
Exercising with BasicSet (Int OFF, E1-E5)
In this mode you can also use the functions in “Exercise recording mode”
section.
Starting the timers
If timers are set on, they automatically start running once you start the
stopwatch. Timers alternate in the following order: timer 1, 2, 3, 1, 2, 3 etc.
At the end of timer 1 you will hear 1 beep, at the end of timer 2 you will
hear 2 beeps and at the end of timer 3 you will hear 3 beeps. Timers stop
running when you stop the stopwatch.

1. Press the stop button to pause the exercise.
2. Press and hold the stop button until Time of day is displayed.
Your lap and split time are automatically recorded, when you end the
exercise.

Tips during the exercise
Swapping the exercise type (E0 or E1 - E5)
In the Measure mode press and hold the up button. Release. Repeat until
desired exercise set or BasicUse is displayed.

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Swap
the bike
setting
(b0, b1 or b2)
Tips during
the
exercise
Start from the Measure mode. Press and hold the down button until Bike 1
or 2 or Bike OFF is displayed. You can now start exercising with the chosen
settings. For more information about cycling measurement, see the
“Measure mode“ and “Swapping the displayed exercise information”
sections.
Resetting the trip distance
Start from the Measure or Exercise mode. Scroll up until Trip is displayed.
Press and hold the signal/ light button until the trip reading is zero. Release.
Returning to the manually set altitude
Start from the Measure mode. Scroll down until altitude is displayed in the
middle row. Press and hold the signal/light button until the previous
manually set altitude is displayed.
If the manually set altitude reference value deviates over ±610 m/ ±2000 ft
from the altitude calculated by the receiver, Failed appears and the
measured altitude appears. Set the reference altitude from the Options
mode. As you start adjusting the reference altitude, the receiver suggests a
measured altitude for you instead of the previously set altitude.
Restarting the interval or recovery calculation
In the Exercise mode press the stop button to pause the interval or recovery
calculation.

Start resetting by pressing and holding the down button. To restart the
same calculation press the OK button or to reset the interval training
exercise, see “Resetting stopwatch to zero” section.
Interrupting an interval or recovery calculation
Press and hold the OK button during your interval training exercise
session to interrupt the calculation. The following section automatically
starts. E.g. if you interrupt an interval your recovery calculation (if set on)
automatically starts.
Interrupting a phase of an interval training exercise
Press the stop button to pause your phase. Press and hold the OK button.
The following phase automatically starts.
Heart touch function
The heart touch function is activated as you bring the wrist receiver near
the transmitter’s Polar logo.
You have three alternatives for the heart touch function. To select heart
touch display, use your Polar Precision Performance software:
• Checking the current heart rate limits
• Swapping the display options
• Storing lap time
During the heart touch, the backlight is on for a couple of seconds, if you
have already used the backlight during the exercise.

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File (F1-F99)
Exe. Time

D. HOW TO RECALL TRAINING
INFORMATION

Some information alternates on the display automatically.
You can make the alternation faster by pressing the OK
button e.g. the target heart rate zone information.

The receiver starts saving exercise information
to a file as you start the stopwatch. You can recall
the information in the File mode. In the File mode
there are up to 99 exercise files and a records file,
which keeps track of the cumulative and maximum
exercise values.
Options

Fit. Test

Cadence
Altitude
°C/ °F
Ascent

Starting date and time alternate on the display.
Exercise name
File number
Used exercise set
(E1-E5)
or BasicUse (E0)

Power
Pl %
LRB
Limits
InZone1

3. Scroll up or down until the desired file is displayed.
4. Press OK to start recalling an exercise file. Exe. Time is displayed.
File

Exe. Dist
Speed

Exercise file
1. In the Time of day display scroll up or down until FILE is displayed.
2. Press OK to enter the File mode. The main information of
your file is displayed.

Time of Day

Recovery

Connect

InZone2
InZone3
KCal

F99

...

Records

Your first file is F1, then F2 and so on, until you have recorded maximum 99
exercise files. The bigger the file number the more recent it is.

• Move forward and backward within file loops with
up or down buttons.
• Press OK to enter a file or to enter a deeper level in the file loop.
• Press the stop button to move backward to the previous file level.
• Press and hold the stop button to return to the Time of day
display, wherever you are in the File recalling cycle.

Tot. KCal
Tot. Time
Rid. Time
Odometer
EXE SET
LAPS

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SAMPLES

Exercise time (Exe. Time)
The exercise time is the amount of time that you have
exercised with the stopwatch running. Average and
maximum heart rates of your exercise alternate on the
display. To continue recalling the file, scroll up or down
button.
Recovery information of BasicSet exercise (Reco)
Recovery time.
Recovery duration.
Drop in your heart rate.
Or
Recovery heart rate.
Time it took reach the preset heart rate reading.
Drop in your heart rate.
Exercise distance (Exe. Dist.)
You can see the exercised distance.
Speed information (Spd. Avg/ Max)
Average and maximum speed of the exercise alternate.
Cadence information* (Cad. Avg/ Max)
Average and maximum cadence of the exercise alternate.

Altitude (Alt. Avg/ Max/ Min)
Average, maximum and minimum altitude of the exercise alternate.
Temperature (°C or °F Avg/ Max/ Min)
Average, maximum and minimum temperature of the exercise alternate.
Ascended metres/feet (Ascent)
You can see the ascended metres/ feet of the exercise.
Power* (Pwr Avg/ Max)
Average and maximum output power of the exercise alternate.
Pedalling index* (PI Avg/Max)
Average and maximum pedalling index of the exercise alternate.
Left right pedalling balance* (LRB Avg)
You can see the average balance between left and right foot pedalling.
Heart rate limits 1, 2 and 3 (Limits 1/ Limits 2/ Limits 3)
Settings of the heart rate limits alternate on the display.
Limits 1 are used for heart rate zone 1, limits 2 for zone 2 and limits 3 for
zone 3.
Exercise time within, above and below the heart rate zones
Indicates the exercise time, which you have spent within (InZone), above
and below each heart rate limits during the entire exercise.

*Optional Polar Cadence Sensor or Polar Power Output Sensor required.
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Calorie expenditure (KCal)
You will see how many kilocalories you have expended during the exercise.
Cumulative calorie count (Tot. KCal)
You will have a count for cumulative calories expended during several
exercise sessions starting from the previous resetting of the value in records
file. This function allows you to follow the calorie count as a gauge of
effective exercise e.g. during one week.
Cumulative exercise time count (Tot. Time)
This function counts cumulative exercise time expended during several
exercise sessions starting from the previous resetting of the value in records
file. It allows you to follow the exercise time count as a gauge of amount
of exercise e.g. during one week.
Your cumulative total time is displayed in hours and minutes until 99
hours 59 minutes is reached. After this your cumulative exercise time is
displayed in hours until 9999 hours is reached.
Cumulative riding time (Rid. Time)
You will have a count for cumulative riding time expended during several
exercise sessions starting from the previous resetting of the value in records
file.

Interval Training information (EXE. SET)
F1-F99
Start with the display
showing EXE. SET.
EXE. SET
1. Press OK to start
recalling the interval
WarmUp
Interval
CoolDown
training information.
Int 1 Reco 1 ... Int 30
2. Scroll up or down to see
the information on
warm-up, interval and cool-down phases.

Warm-up phase
Warm-up duration.
The heart rate at the end of the warm-up,
average and
maximum heart rates of your warm-up phase.
Interval phase
Interval phase duration.
Average heart rate of intervals and recoveries.

Odometer
Measures cumulative total distance of several exercise sessions starting
from the previous resetting of the value in records file.

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Reco30

Cool-down phase
Duration of the cool-down.
The heart rate at the end of the cool-down,
average and
maximum heart rates of the cool-down phase.

3. Press the stop button to return to the previous file level and skip steps
4-6. Or, continue recalling more detailed information of the interval
phase.
4. Start with the display showing Interval. Press OK to see details of each
interval and recovery.
5. Scroll up or down between intervals (Int) and recoveries (Reco).
Interval information
Interval number.

Split time of the interval
Interval duration.
Speed at the end of an
interval (If bike 1/2 was on).
The heart rate at the
end of the interval,
average and
maximum
heart rates of the
selected interval.

Recovery information
Time-based recovery.
Recovery duration.
Drop in your heart rate.
Or
Heart-rate-based recovery.
Time it took reach the preset heart rate reading.
Drop in your heart rate.
Or
Distance-based recovery.
Recovery distance.
Drop in your heart rate.
6. To continue recalling, e. g. , lap information press the stop button twice.
Scroll up or down until LAPS is displayed.

Lap information (LAPS)
Start with the display showing LAPS and
the number of recorded laps.
1. Press OK to start recalling the lap
information.
2. Scroll up or down to see the following
information:

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FILE
F1-F99
LAPS
Best Lap

Lap 1

...

Lap 99

Best Lap
Shortest lap time.
The number of the best lap.
The best lap information is displayed if you have stored at
least 3 laps. The best lap can not be the last lap.
Laps
Split time.
Lap time.
Lap number.
The heart rate at the end of the lap,
average and
maximum heart rates of the lap.

• left right pedalling balance at the end of the lap* (LRB),
• pedalling index* (PI %),
• ridden distance at the end of the lap (Distance),
• temperature at the end of the lap (°C/ °F).
Press the stop button to exit the LAPS display.
Press and hold stop to return to the Time of day display.

Recorded samples
Check the detailed information of the exercise in the
sample file.
Start with the display showing SAMPLES and the number of
recorded samples.

FILE
F1-F99
SAMPLES
S1

In the upper row, the split time alternates with the help texts if the Help
function is turned on. You can check the following detailed lap
information in the middle row by pressing the OK button repeatedly:
• lap time (Lap Time),
• speed at the end of the lap (Speed),
• cadence* at the end of the lap (Cadence),
• altitude at the end of the lap (Altitude),
• ascended metres at the end of the lap (Ascent),
• power* at the end of the lap (Power),

*Optional Polar Cadence Sensor or Polar Power Output Sensor required.
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...

1. Press OK to start recalling the samples.
The sample number, heart rate and time when the
sample was recorded are displayed. In the upper row the sample number
alternates with the help texts.
2. The following detailed sample information is shown one by one as you
press OK repeatedly: stopwatch (Stopwatch), speed (Speed), cadence*
(Cadence), altitude (Altitude), power* (Power), left right pedalling
balance* (LRB), pedalling index* (PI %).
3. Scroll up or down from one sample to another.
4. Press and hold stop to return to the Time of day display.

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Deleting a file
1. In the Time of day display scroll up or down until FILE is displayed.
2. Press OK to enter the File mode.
3. Scroll up or down until desired exercise file is displayed. Press and hold
the signal/light button. DELETE FILE and file number are displayed.
4. Press OK. The receiver confirms if you want to delete a file
(Are you sure).
5. Press OK to delete the selected file.
6. Press stop to exit the file. Wait appears. The receiver rearranges your
file, which takes few seconds.
7. Repress stop to return to the Time of day display.

4. Press OK to enter the records file. Tot. KCal is displayed.
You will have a count for cumulative calories expended during several
exercise sessions.
5. Scroll up or down to see the following values:
• cumulative exercise time (Tot. Time)
• cumulative riding time (Rid. Time)
• cumulative riding distance (Odometer)
• maximum speed (Max Spd.)
• maximum cadence* (Max Cad.)
• maximum altitude (Max Alt.)
• maximum power* (Max Pwr.)

Deleting all files
1. In the Time of day display scroll up or down until FILE is displayed.
2. Press and hold the signal/light button. DELETE FILES is displayed.
3. Press OK. The receiver confirms if you want to delete all files
(Are you sure).
4. Press OK to delete all exercise files.
5. Press stop to return to the Time of day display.

You can now return to the Time of day display by pressing and holding the
stop button, continue resetting your cumulative counts or return to your
previous maximum value.

Records file
This file is updated each time your exercise is recorded to file.
1. In the Time of day display scroll up or down until FILE is displayed.
2. Press OK to enter the File mode.
3. Scroll up or down until Records is displayed.

Resetting your cumulative counts to zero
Once your have reset the cumulative count you cannot retrieve it.
Start with the display showing Tot. KCal, Tot. Time, Rid. Time or Odometer
in the records file.
1. Press OK to start resetting the desired total count. Reset appears and the
value starts to flash.
2. Press and hold the down button. Reset starts to flash. You can still cancel
the resetting by releasing the down button before the value is reset. If
you are sure that you want to reset the value keep holding the down
button until value is reset. Release.
*Optional Polar Cadence Sensor or Polar Power Output Sensor required.

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3. Press the stop button to exit the reset display.
Press and hold the stop button to return to the Time of day display.
Returning to your previous maximum value
Start with the display showing Max Spd, Max Cad*, Max Alt or Max Pwr* in
the records file.
1. Press and hold the signal/light button to start returning to the previous
value. Return OLd appears and the value starts to flash.
2. You can still cancel the reset by pressing the stop button. If you are sure
you want to return to the previous value, press OK.
3. Press the stop button to exit the display.
Or, if you want to start resetting your maximum value to zero, press and
hold the signal/light button. Reset VALUE starts to flash. Once your have
reset the value you cannot retrieve it.
4. You can still cancel the reset by pressing the stop button. If you are sure
you want to return to the previous value, press OK.
5. Press and hold the stop button to return to the Time of day display.

E. CONNECTION TO
COMPUTER
There is two-way communication between the wrist
receiver and a computer. Polar Precision Performance
software offers an easy way to analyse training data.
A training log makes it possible to plan future
training. Wrist receiver settings are easy to upload
from the software instead of entering them manually.
After preparing your settings you can upload
options lock to ensure that your settings will not
change. You must deactivate the options lock from
the “user features” of your software.
Downloading training data to a computer
For IR communication you need an IrDA port and Windows ® 98
operating system or later in your computer.

*Optional Polar Cadence Sensor or Polar Power Output Sensor required.

If you do not have an IrDA port in your computer you need one of the
following:
A) an optional Polar IR Interface for RS 232 port and Windows® 95
operating system or later in your computer
or
B) an optional Polar IR Interface for USB port and Windows® 98 operating
system or later in your computer.

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Install the Polar Precision software (version 3 or later) first, then connect
the optional Interface to the corresponding port of the computer
before starting the software.
1. Start the software.
2. Scroll up or down until CONNECT is displayed in the receiver display.
Point the infrared window of the receiver towards the infrared window
of the computer or an optional Interface. The maximum infrared
transfer distance is 20 cm/ 8" and the infrared transfer angle ±15
degrees.
3. On the toolbar of the software, click on the heart rate monitor
Connection icon
and hold the receiver steady.
A new window "Infrared Connection" appears.
4. The receiver automatically starts to communicate with the software as
Infrared appears. Follow the instructions on the computer screen to
proceed with downloading exercise files or uploading heart rate
monitor settings. The receiver automatically returns to the Time of day
display after data transfer.

• the heart touch function to show the current heart rate limits, store a
lap time or swap the display options during your exercise
• names and alarm times for 7 reminders
• options lock function on or off
You may upload settings from a computer to a wrist receiver either via IR
communication or via audible Polar Uplink. For IR communication please
see the previous chapter and for the Polar Uplink communication proceed
as follows:
1. Start the software.
2. If the receiver is in the Time of day display scroll up or down until
CONNECT is displayed.
3. Place the receiver less than 10 cm/ 4" from the loudspeaker.
4. Activate the heart rate monitor connection function of the software.
Do not move the receiver during the data transfer.
5. The receiver automatically starts to upload the information as UpLink
appears and you will hear a chirping sound while information is
transferred to the receiver. The receiver automatically returns to the
Time of day display after data transfer.

Uploading settings from computer
Your Polar heart rate monitor offers you the option of preparing your
settings with Polar
Precision Performance software. You are also able toset following functions
with the software:
• a user ID, user name or logo for easier receiver recognition in
multi-user situations

If the data transfer was unsuccessful bring the receiver closer to the
loudspeakers or turn the volume level of the loudspeakers up.
To be able to upload the settings from Polar Precision Performance
software via Polar Uplink, you need a personal computer with a sound
card (compatible with SoundBlaster™) and dynamic loudspeakers or
headphones.

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F. POLAR FITNESS TEST

If you want to improve your cardiovascular fitness, it takes a minimum of
6 weeks on an average to see a noticeable change in OwnIndex. Less fit
individuals see progress even more rapidly and for more fit individuals
more time is needed.
Cardiovascular fitness is best improved by exercise types which employ
large muscle groups. Such activities include running, swimming, rowing,
skating, cross-country skiing, cycling and walking.

The Polar Fitness Test is an easy, safe and quick
way to estimate individual maximal aerobic
power and to get predicted maximum heart rate
value. The Polar Fitness Test is targeted to healthy
adults.

To monitor your fitness progress start with measuring your OwnIndex a
couple of times during the first two weeks, to get a baseline value.
Thereafter, repeat the test approximately once a month.
OwnIndex is based on resting heart rate, heart rate variability at rest, age,
gender, height, body weight and self-assessed physical activity.

OwnIndex
OwnIndex is a value which is comparable to maximal oxygen uptake (VO2max ),
a commonly used descriptor of aerobic fitness. Cardiovascular (aerobic)
fitness relates to how well your cardiovascular system works to transport
and utilize oxygen in your body. The stronger and more efficient your heart
is, the better the cardiovascular fitness is. VO2max is a good indicator of
performance capability in endurance sports.

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Predicted maximum heart rate (HRmax-p)

Fitness test settings

The HRmax-p definition is carried out simultaneously with the Polar Fitness
Test.

To be able to carry out the Polar Fitness Test you need to do the following
settings in the Options mode:

The HRmax-p score predicts your individual maximum heart rate value more
accurately than the age-based formula (220 - age). The age-based method
provides a rough estimation and is thus not very accurate, especially for
people who have been fit for many years or for older people. The most
accurate way of determining your individual maximum heart rate is to have
it clinically measured (in maximal treadmill or bicycle stress test) by a
cardiologist or an exercise physiologist.

• Set your personal user information and long-term physical activity level.
• Set the Polar Fitness Test on.
• Set the HRmax-p on if you want to get a prediction of your
maximum heart rate.

Carrying out the test
To get reliable test results, the following basic requirements apply:

Your maximum heart rate changes to some extent in relation to your
fitness. Regular exercise tends to decrease HRmax whereas reduced training
tends to increase it. There may also be some variation according to the
sport you participate in. For example, running HRmax > cycling HRmax >
swimming HRmax.
HRmax-p gives the possibility of defining training intensities as percentages
of maximum heart rate and of following maximum heart rate changes due
to training, without an exhaustive maximal stress test. HRmax-p is based on
resting heart rate, heart rate variability at rest, age, gender, height, body
weight and maximal oxygen uptake, VO2max (measured or predicted). The
most accurate HRmax-p is obtained by entering your clinically measured
VO2max into the wrist receiver.

• You should be relaxed and calm.
• The test can take place anywhere - home, office, health club - as long as
the testing environment is peaceful. No disturbing noises (e.g. television,
radio or telephone), no other people talking to you.
• Keep the testing place, time of day and environment the same every
time the test is repeated.
• Avoid eating a heavy meal or smoking 2-3 hours prior to testing.
• Avoid heavy physical effort, alcoholic beverages or pharmacological
stimulants on the test day and the day before.

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Time of Day

File

Options

Fit. Test

Connect

1. In the Time of day display scroll up or down until FIT. TEST is displayed. If
you cannot find Fitness Test mode check that you have turned the
function on in the Options mode.
2. Press OK to enter the Fitness Test mode. Your latest OwnIndex and the
testing date are displayed.
3. Scroll up or down to see your latest HRmax-p and the testing date.
4. Lie down and relax yourself for 1-3 minutes before the test.

Interrupt the test
• You can stop the test any time during the test by pressing the stop button.
Failed TEST is displayed for a few seconds.
The latest OwnIndex and HRmax-p are not replaced.
If the wrist receiver does not succeed in receiving your heart rate at the
beginning or during the test, the test will fail. Check that the transmitter
electrodes are wet and the elastic strap is snug enough.

Update OwnIndex and HRmax-p
Start the test
It takes 3-5 minutes to carry out the test.
5. Press OK to start the test. The wrist receiver starts searching for your
heart rate. TEST On and your heart rate are displayed. The test begins.
6. Lie relaxed. Keep your hands beside your body and avoid body
movements. Don’t communicate with other people.
7. Your current OwnIndex and the testing date are displayed.
8. If HRmax-p is on: Scroll up or down to see the HRmax-p result and the
testing date.
Turn the Fitness test sound signal on/off
The sound signal will alarm you at the end of the test. If the sound signal is
on appears on the display.
• To turn the sound signal on or off either before or during the test, press
and hold the signal/light button.

You can update your OwnIndex and HRmax-p values to the Options mode/
User information. When you update these values regularly, the reading in
percentages of your maximum heart rate and calorie calculation give more
accurate individual information.
1. In the Time of day display scroll up or down until FIT. TEST is displayed.
2. Press OK to enter the Fitness Test mode.
3. Scroll up or down until Update USER SET is displayed. This display
appears if you have not updated your latest test results.
4. Press OK to update the OwnIndex and HRmax-p values.
5. To return to the Time of day display, press and hold the stop button.
Your maximum heart rate value is updated if the HRmax-p is on.

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Fitness classes

WOMEN

MEN

The Polar Fitness Test result, your OwnIndex, is most meaningful when
comparing your individual values and changes in them. OwnIndex can also
be interpreted according to your gender and age. Locate your OwnIndex on
the table to find out your current cardiovascular fitness classification,
compared with those who are of the same age and gender.
Age
1
(years) (very
poor)
20-24 < 32
25-29 < 31
30-34 < 29
35-39 < 28
40-44 < 26
45-49 < 25
50-54 < 24
55-59 < 22
60-65 < 21

2
(poor)

3
(fair)

4
5
(average) (good)

32-37
31-35
29-34
28-32
26-31
25-29
24-27
22-26
21-24

38-43
36-42
35-40
33-38
32-35
30-34
28-32
27-30
25-28

44-50
43-48
41-45
39-43
36-41
35-39
33-36
31-34
29-32

20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60-65

27-31
26-30
25-29
24-27
22-25
21-23
19-22
18-20
16-18

32-36
31-35
30-33
28-31
26-29
24-27
23-25
21-23
19-21

37-41
36-40
34-37
32-35
30-33
28-31
26-29
24-27
22-24

< 27
< 26
< 25
< 24
< 22
< 21
< 19
< 18
< 16

51-56
49-53
46-51
44-48
42-46
40-43
37-41
35-39
33-36

6
(very
good)
57-62
54-59
52-56
49-54
47-51
44-48
42-46
40-43
37-40

7
(excellent)
>62
>59
>56
>54
>51
>48
>46
>43
>40

42-46
41-44
38-42
36-40
34-37
32-35
30-32
28-30
25-27

47-51
45-49
43-46
41-44
38-41
36-38
33-36
31-33
28-30

>51
>49
>46
>44
>41
>38
>36
>33
>30

For various fitness classes we recommend the following:

1-3 Increase exercise
for health
benefits and
fitness
improvement.

To ensure good health,
maintain current exercise
habits. For fitness
improvement an increase in
exercise is recommended.

5-7 Maintain current
exercise habits
for good health
and fitness.

7
6

5
4
3

2
1

Top athletes typically score OwnIndex values above 70 (men) and 60
(women). As high values as 95 can be reached by Olympic level athletes.
OwnIndex is highest in sports that involve large muscle groups such as
cross-country skiing and cycling.

The classification is based on literature review of 62 studies where VO2max was measured directly in
healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold
RC: Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ
Med; 61:3-11, 1990.

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G. CARE AND
MAINTENANCE

• Keep the air pressure channels (three openings on the wrist receiver
backcover) clean to make sure that the altitude and temperature
measurements work. Do not insert any objects into the openings.
• Do not immerse the speed sensor in water.
• Avoid hard hits to the speed sensor as these may cause damage.

Your Polar heart rate monitor is a high-tech instrument of superior
design and workmanship and should be treated with care. The
suggestions below will help you fulfill the warranty obligations
and enjoy this product for many years to come.
Taking care of your Polar heart rate monitor
• Wash the transmitter regularly after use with a mild soap and water
solution. Dry it carefully after washing with soft towel.
• Never store the transmitter wet. Sweat and moisture can keep its electrodes
wet and the transmitter activated, which shortens the battery life.
• Store your Polar heart rate monitor in a cool and dry place. Do not store it
in any kind of non-breathing material, such as a plastic bag or a sports bag
if it is wet.
• Do not bend or stretch the transmitter. This may damage the electrodes.
• Do not dry the transmitter in any other way than with a towel. Hardhanded handling may damage the electrodes.
• Keep your Polar heart rate monitor out of extreme cold and heat.
The operating temperature is -10 ºC to 50 ºC/ 14 ºF to 122 ºF.
• Do not expose the Polar heart rate monitor to direct sunlight for extended
periods, such as by leaving it in a car.
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Batteries
Transmitter
The estimated average battery life of the transmitter is 2500 hours of
use. Contact your distributor/ dealer for a transmitter replacement. Polar
recycles used transmitters. See your Customer Care Charter for detailed
instructions.
Wrist receiver
The estimated average battery life of the wrist receiver is 2 years in
normal use (2h/ day, 7 days a week). Note also that excessive use of the
backlight and the alarm signals will use the battery more rapidly. Do not
open the Polar wrist receiver yourself. To ensure the water resistance
properties and the use of qualified components, the wrist receiver
battery should be replaced only by an authorised Polar Service Centre.
At the same time a full periodic check of the Polar heart rate monitor
will be done.
Battery Replacement for Speed Sensor
The estimated average battery life of the speed sensor is 2500 hours of
use. We highly recommend you send the speed sensor to an authorised
Polar Service Centre for battery replacement, where the unit is waterresistant tested after the battery has been replaced. However, if you
prefer changing the battery yourself, please follow these instructions
carefully:
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Detach the sensor from your bicycle.
1. Open the sensor by removing the two small screws, counter-clockwise,
with a small screwdriver.
2. Lift the case off carefully. Hold the sensor cover upwards so that the
PCBA (printed circuit board assembled) stays in the case.
3. Remove the PCBA carefully.
4. Press the battery holder gently. Release a hook of the holder from
the opposite side of the PCBA and lift the holder upwards. Remove
the old battery.
5. Insert a new battery with the plus (+) side facing up and press the
battery housing gently so that it is attached to the PCBA at all corners.
6. Put the PCBA back into place.
7. Check that the sealing ring stays in its groove. Replace the cover back.
8. Insert the two screws in their holes and tighten them gradually in turn.
9. Test the sensor by checking that it gives out an orange flash when the
spoke magnet passes the speed sensor.
10. Do not throw the replaced battery away with normal waste; take it to a
place where problem waste is handled.
Service
Should your Polar heart rate monitor need service, see Customer Care
Charter to contact an authorised Polar Service Centre.
Water resistance cannot be guaranteed after unauthorised service.

H. PRECAUTIONS

Using the Polar heart rate monitor in a water environment
Your Polar heart rate monitor is water resistant to 20 metres/ 60 feet.
Heart rate measurement in a water environment is technically demanding
for the following reasons:
• Pool water with a high chlorine content and seawater may be very
conductive and the electrodes of Polar transmitter may get short
circuited and ECG signals cannot be detected by the transmitter unit.
• Jumping into the water or strenuous muscle movement during
competitive swimming may cause water resistance that shifts the
transmitter on the body to a location where it is not possible to
pick up ECG signal.
• The ECG signal strength varies depending on the individual’s tissue
composition and the percentage of people who have problems in heart
rate measuring is considerably higher in a water environment than in
other use.

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Polar heart rate monitor and interference

Minimising possible risks in exercising with a heart rate monitor

Electromagnetic interference
Disturbances may occur near high voltage power lines, traffic lights,
overhead lines of electric railways, electric bus lines or trams, televisions,
car motors, bike computers, some motor driven exercise equipment, cellular
phones or when you walk through electric security gates.

Exercise may include some risk, especially for those who have been sedentary.

Exercise equipment
Several pieces of exercise equipment with electronic or electrical
components such as LED displays, motors and electrical brakes may cause
interfering stray signals. To try to tackle these problems, relocate the Polar
wrist receiver as follows:
1. Remove the transmitter from your chest and use the exercise equipment
as you would normally.
2. Move the wrist receiver around until you find an area in which it
displays no stray reading or flashing of the heart symbol. Interference is
often worst right in front of the display panel of the equipment, while
the left or right side of the display is relatively free of disturbance.
3. Put the transmitter back on the chest and keep the wrist receiver in this
interference-free area as far as it is possible.
4. If the Polar heart rate monitor still does not work with the exercise
equipment, this piece of equipment may be electrically too noisy for
wireless heart rate measurement.

Before starting a regular exercise program an individual is recommended to
answer to the following questions for health status checking. If the answer
is yes to any of the questions, we recommend to consult a doctor before
starting an exercise program.
•
•
•
•
•
•
•
•
•
•

Have you not exercised for the past 5 years?
Do you have high blood pressure?
Do you have high blood cholesterol?
Do you have symptoms of any disease?
Are you taking any blood pressure or heart medication?
Do you have a history of breathing problems?
Are you recovering from a serious illness or medical treatment?
Do you use a pacemaker or another implanted electronic device?
Do you smoke?
Are you pregnant?

Note that in addition to exercise intensity, medications for heart, blood
pressure, psyche, asthma, breathing etc. as well as some energy drinks,
alcohol and nicotine, can affect heart rate.
It is important to be sensitive to your body’s reactions during
the exercise. If you feel unexpected pain or tiredness regarding your
exercise intensity level, it is recommended to stop the exercise or
continue at a lighter intensity.
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If you are allergic to any substance that comes into contact with
the skin, check the Polar heart rate monitor materials from the
“Technical specifications” chapter. It is recommended that you wear
the transmitter against your bare skin to ensure flawless operation.
However, if you wish to wear the transmitter over a shirt, moisten the
shirt well under the electrodes.
Notice to persons with pacemakers, defibrillator or other
implanted electronic device. Persons who have a pacemaker use the
Polar heart rate monitor at their own risk. Before starting use, we always
recommend an exercise test under doctor’s supervision. The test is to ensure
the safety and reliability of the simultaneous use of the pacemaker and the
heart rate monitor.

The combined impact of moisture and intense abrasion may cause a
black color, which might stain light-colored clothes especially, to come
off the transmitter's surface.

I. FREQUENTLY ASKED
QUESTIONS
What should I do if...
...I don’t know where I am in the Options or File cycle?
Press and hold the stop button until time of day is displayed.
...I cannot find the previous exercise’s file?
You may have used the Measure mode during your exercise, which means
that your exercise was not stored. To record the exercise you have to turn
the stopwatch on by pressing the OK button in the Measure mode.
...I cannot find the expended calories from my exercise file?
Check that you have set your personal user information and turned the
OwnCal function on. Check that your heart rate has reached over 90 bpm
or above 60 % of your maximum heart rate during your exercise.
...I cannot turn my HRmax-p on?
Check that you have set your personal user information and turned the
Fitness Test on before turning the HRmax-p on.
...there is no heart rate reading (- -)?
1. Check that the electrodes of the transmitter are moistened and
that you are wearing it as instructed.
2. Check that you have kept the transmitter clean.

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3. Check that you are not near other people that have heart rate monitors,
high voltage power lines, televisions, mobile phones or other sources of
electromagnetic disturbance.
4. Have you had a cardiac event which may have altered your ECG
waveform? In this case consult your physician.
...heart symbol flashes irregularly?
1. Check that the wrist receiver is not further than 1 metre/ 3 feet from the
transmitter.
2. Check that the elastic strap has not become loose during exercise.
3. Make sure that the electrodes of the transmitter are moistened.
4. Make sure that there is no other heart rate transmitter within
1 metre/ 3 feet.
5. Cardiac arrhythmia may cause irregular readings. In this case consult
your physician.
...other person with heart rate monitor is causing interference?
Your training partner may have exactly the same code as you. In this case
proceed as follows: Keep a distance from your training partner and
continue your training session normally.
Or
1. Take the transmitter off your chest for 30 seconds. Keep a distance from
your training partner.
2. Put the transmitter back and bring the receiver up to your chest near
the transmitter’s Polar logo. The receiver starts looking for a heart rate
signal again. Continue your training session normally.
...heart rate reading becomes erratic or extremely high?
You may have come within range of strong electromagnetic signals which

cause erratic readings. Check your surroundings and move further away
from the source of disturbance.
...the display is blank or fading?
If the display is blank, activate the wrist receiver by pressing the OK button
twice, after which the Time of day display appears. The first sign of a
discharged battery is the battery symbol on the display. Also the digits fade
when the backlight is used. Have the batteries checked.
...there are no reactions to any buttons?
Reset the Polar heart rate monitor. Resetting clears watch settings which
will return to the default settings. User information and measuring
units settings will be saved.
1. Press the RESET button with a pen tip. Display becomes full of digits.
If you don’t press any button after reset within one minute the wrist
receiver returns to the Time of day display.
2. Press any of the buttons once. Time of day is displayed.
...the battery of the wrist receiver must be replaced?
We recommend having all service done by an authorised Polar Service
Centre. This is especially necessary to ensure the warranty remains valid and
is not affected by incorrect repair procedures done by an unauthorised
agent. Polar Service will test your wrist receiver for water resistance after
battery replacement and make a full periodic check of the complete Polar
Heart rate monitor.
...there are irregular speed, distance or heart rate readings?
You may have come within range of strong electromagnetic-signals, which
cause erratic readings. Check your surroundings and move away from the
source of disturbance.
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...the speed reading is 00 or there is no speed reading on the
display while cycling?
1. Check the correct position and distance of the speed sensor with the
spoke magnet and the wrist receiver.
2. Check that you have set bike 1 or 2 on.
3. If the 00 reading appears irregularly, this may be due to temporary
electromagnetic interference in your current surroundings.
4. If the 00 reading is constant, you may have exceeded 2500 riding hours
and the battery of the speed sensor needs to be replaced.
5. If you are using the wireless Polar Speed Sensor, check that Power is
turned off in the Options mode.
...inaccurate altitude readings?
The influence of a sudden temperature change (i.e., if you go outdoors in
the winter) may cause temporarily inaccurate altitude readings. If the
readings are constantly inaccurate, it may be caused by dirt blocking the air
pressure channels (three openings on the backcover of the receiver). In this
case, send the heart rate monitor to a Polar Service Centre.
...the data transfer from receiver to computer was unsuccessful?
1. Check the correct position of the wristwatch receiver with the infrared
window of the computer or the optional interface.
2. Check that the surroundings are not too bright. This problem
often occurs near windows.
3. Check that there is no obstruction between the infrared windows.

J. TECHNICAL
SPECIFICATIONS
Polar heart rate monitor is designed to indicate the level of physiological
strain and intensity in sports and exercise. Polar S720i/S710i also measures
altitude and temperature in cycling. No other use is intended or implied.
The altitude and temperature functions are not designed to be exclusive
measuring equipment in aviation, climbing sports, water sports or their
equivalent. Heart rate is displayed as number of heartbeats per minute
(bpm).
Transmitter
Battery type:
Battery life:
Operating temperature:
Material:
Waterproof
Elastic strap
Buckle material:
Fabric material:
Wrist receiver
Battery type:
Battery life:

I 98
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Built-in Lithium Cell
Average 2500 hours of use
-10 °C to +50 °C/ 14 °F to 122 °F
Polyurethane

Polyurethane
Nylon, polyester and natural rubber including
a small amount of latex
CR 2354
Average 2 years (2h/ day, 7 days/ week)
J 99

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Operating temperature:
-10 °C to +50 °C/ 14 °F to 122 °F
Water resistance:
to 20 metres/ 60 feet
Back cover material:
Polycarbonate and glass fibre
Wrist strap material:
Polyurethane
Wrist strap buckle and two openings on the back cover are stainless steel
complying with EU Directive 94/27/EU and its amendment 1999/C 205/05 on
the release of nickel from products intended to come into direct and
prolonged contact with the skin.
Watch accuracy better than ± 0,5 seconds/ day at 25 °C/ 77 °F temperature.
Polar S720i/S710i is a Class 1 Laser Product.
Accuracy of heart rate measurement: ±1% or ±1 bpm, whichever larger,
definition applies to steady state conditions.
Altitude and temperature measurement: The Polar S720i/S710i calculates
altitude by using the standard average altitude in certain air pressures
according to the ISO 2533. The air pressure is measured and the
temperature is compensated every second. The receiver displays altitudes
between - 448 m - 7590 m or between - 1600 ft - 24900 ft with at least a 1
m/ 5 ft resolution. The reference point’s adjustable altitude range is ± 610
m/ 2000 ft from the last measured value.
Speed sensor
Operating temperature:
Battery type:
Battery life:
Accuracy:
Splash proof

-10 °C to +50 °C/ 14 °F to 122 °F
CR 2032
average 2500 hours of use
±1 %

Default Settings
Time of day
Alarm
Date of Birth
(adjustable range for
year is 1921 – 2020)
Sex
Weight
Height
Activity
HR max
VO2max
male
female
Bike 1/2
Wheel size for bike 1
Wheel size for bike 2
Cadence, autostart
Power
Activity sound
Units
Help
OwnCal
Fitness test
HR max-p
Altitude
Interval function
Interval heart rate
Interval distance
Number of intervals

Timer 1, 2, 3
Limits 1, 2, 3
Recovery function

45
35
OFF
2000
2100
OFF
OFF
On
1
On
OFF
On
OFF
OFF
OFF/
interval
timer
160
2 km
3

Limit Values
Exercise time
Heart rate limits
Target zone time
Recovery time
Calories
Cumulative calories
Cumulative
exercise time
Riding time
Odometer
Files recorded
to memory
Laps recorded
to memory
Interval phases
recorded to
memory
Temperature
measurement

99 h 59 min 59 s
30 - 240
99 h 59 min 59 s
99 min 59 s
99999 kcal
999999 kcal
9999 h
9999 h
999 999 km/ miles
99
99
30
- 10 °C to +50 °C
14 °F to 122 °F
J 101

J 100
S720i manual GBR A .pm6

male
0 (kg)
0 (cm)
Low
220-age

OFF/ 2 minutes
80/ 160
OFF/
recovery timer
Recovery heart rate 80
Recovery timer
1 min
Recovery distance 1 km
Heart touch
function
Shows heart
rate limits
Recording rate
5s

24h
OFF
0

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K. LIMITED POLAR
WARRANTY

L. POLAR
DISCLAIMER

•

• The material in this manual is for informational purposes only. The
products it describes are subject to change without prior notice, due to
the manufacturer’s continuous development program.
• Polar Electro Oy makes no representations or warranties with respect to
this manual or with respect to the products described herein. Polar
Electro Oy shall not be liable for any damages, direct or incidental,
consequential or special, arising out of, or related to the use of this
material or the products described herein.

•

•
•
•

•

Polar Electro Oy warrants to the original consumer/ purchaser of this heart
rate monitor that the product will be free from defects in material or
workmanship for one year from the date of purchase. Please keep the
receipt which is your proof of purchase!
Warranty does not cover receiver battery, damage due to misuse, abuse,
accidents or non-compliance with the precautions; improper, maintenance,
commercial use, cracked or broken cases.
Warranty does not cover damage or consequential damage caused by
service not authorised by Polar Electro Oy.
During the warranty period the product will be either repaired or replaced
at an authorised service centre free of charge.
This warranty does not affect the consumer’s statutory rights under
applicable national or state laws in force, or the consumer’s rights against
the dealer arising from their sales/ purchase contract.
Please check the packaging material for possible country-specific additional
warranty.
This CE marking shows compliance of
this product with Directive 93/42/EEC.

Copyright © 2000, 2002 Polar Electro Oy, FIN-90440 KEMPELE, Finland.
All rights reserved. No part of this manual may be used or reproduced in any form or by any means
without prior written permission of Polar Electro Oy. The names and logos marked with a ™ symbol in
this user's manual or in the package of this product are trademarks of Polar Electro Oy, except that
Sound Blaster is a trademark of Creative Technology, Ltd. The names and logos marked with a ® symbol
in this user's manual or in the package of this product are registered trademarks of Polar Electro Oy,
except that Windows is a registered trademark of Microsoft Corporation.

This product is protected by one or several of the following patents:
FI 88223,DE 4215549, FR 92.06120, GB 2257523, HK 113/1996, SG 9591671-4,
US 5491474, FI 88972, DE 9219139.8, FR 92.09150, GB 2258587,
HK 306/1996, SG 9592117-7, US 5486818, FI 96380, US 5611346, EP 665947,
DE69414362, FI 68734, DE 3439238, GB 2149514,HK 812/1989, US 4625733,
FI 100924, FI 100452, US 5840039, FI 4150, DE 20008882.3, FR 0006504,
FI 4069, US 6272365, FR 9907823, GB 2339833, DE 29910633, FI 104463,
US 6183422, FI 4157, DE 20008883.1, FR 0006778, WO 97/33512,
GB 2326240, US 6199021.
Other patents pending.

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M. POLAR GLOSSARY
Activity level: Your long-term
physical activity level you need to
assess in order to do the Polar Fitness
Test.
Altitude and temperature: The
altitude and temperature are
measured by using an atmospheric
pressure sensor. Air pressure changes
constantly due to various weather
conditions and therefore the
calculated altitude of a certain spot
may differ. Variation of high and low
pressure or air conditioning can cause
a change in the altitude reading.
For example, a thunderstorm can
cause a change of up to 80 mbars,
which means a change of
approximately 700 m/ 2000 ft in the
calculated altitude. Therefore, it is
recommended that you adjust the
exact starting point altitude whenever
a reliable reference; for example, a
peak pointer or a map, is available. It
is also recommended that you check
the altitude of your house and other
common starting points for training.

Display symbols

Coded heart rate transmission:
Polar coded transmitter automatically
locks in a code to transmit your
heart rate to the wrist receiver. In a
coded transmission the receiver
accepts heart rate data only from
the Polar coded transmitter. Coding
significantly reduces crosstalk
caused by other users of heart rate
monitors. However, it does not
necessarily reduce all environmental
interference.
Electrodes: The grooved areas of
the transmitter, against the skin.
Pick up the heart rate.
Maximal oxygen uptake:
(maximal aerobic power, VO2max ) Is
the maximal rate at which oxygen
can be used by the body during
maximal work. VO2max is a good
index of aerobic fitness.
Maximum heart rate: (HRmax) Is
the highest number of heart beats
per minute of a person.
Target heart rate zone: The area
between the upper and lower
target heart rate limits. Target zone
selection is based on personal
fitness goals.

Indicates an ongoing heart rate measurement and flashes to the beat of
your heart.
Indicates there has not been heart rate reception for at least 5 seconds.
- - Indicates there is no heart rate reception. Bring the wrist receiver up to
your chest near the transmitter’s Polar logo.
The receiver starts looking for the heart rate signal again.
Options mode: indicates that you are setting the bike functions
Exercise mode: indicates that bike 1 or 2 is on.
File mode: indicates cycling information.
In the Time of day display the alarm is on.
Measure mode: beeps if you are exercising outside your target heart rate
zone. Fitness Test mode: sounds an alarm at the end of the fitness test.
Indicates the Interval Trainer.
Indicates continuous interval (Cont).
Exercise mode: indicates the heart rate above the target zone.
Exercise mode: indicates the heart rate below the target zone.

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The graphic bar consists of five blocks. A flashing block indicates in
which level you are in the Options settings or File recalling loops.
Continuously running bars indicate that the exercise is recorded.
Indicates low battery.

Display texts
ALARM: Indicates the alarm in
watch settings.
Alt.: Indicates altitude.
AM or PM: Are used in 12h Time
mode. E.g. in 24h Time mode 13:00
means 1:00 PM.
AVG: Together with a reading
indicates average heart rate.
b0: Indicates that you have no bike
settings on.
b1: Indicates bike 1 setting.
b2: Indicates bike 2 setting.
BasicUse: Exercising without
settings.
BestLap: Indicates the shortest lap
time information.

Cad*: Indicates pedalling speed
measured in rounds per minute
(RPM).
Calibrate: You can return to the
previous manually set reference
point altitude.
CONNECT: Communication mode
between wrist receiver and
computer.
Cont: Up to 30 intervals succeed
one another unless the Interval
phase is manually stopped.
CoolDown: Cool-down phase at
the end of an interval training
exercise.
E0: BasicUse settings.

E1-E5: Indicates which exercise set
you have used for the exercise.
ExeSet: Start setting your BasicSet
(Int OFF) or Interval Training Set
(Int On).
Exe. Time: Exercise duration.
FILE: Indicates the file mode.
FIT. TEST: Indicates fitness test mode.
FULL: After having stored 99 laps
(the use of intervals reduces the
amount). FULL appears in the
display. You can continue taking lap
times or intervals but they won’t be
recorded into the file.
HRmax-p: Predicted maximum heart
rate value.
Interval, Int: Options mode:
indicates Interval Training Set
Exercise mode: Indicates interval
exercise session including warm-up,
interval and cool-down phases.
InZone/ Above/ Below: indicate
the time spent within, above and
below the target zone.
KCal: Indicates the energy
expenditure of your exercise.

Lp: Indicates lap time.
LAPS: Indicates how many lap times
have been stored.
Lim High: The higher heart rate
limit of the target zone.
Lim Low: The lower heart rate limit
of the target zone.
Limits1, 2, 3: Heart Rate Limits for
Target Zones 1, 2 and 3.
LRB*: Indicates the left and right
pedalling balance.
MAX: Together with a heart rate
reading indicates the highest heart
rate.
MAX %: Together with a heart rate
reading indicates what percentage
your current heart rate is of your
maximum heart rate.
Mem full: Appears on the display
when the memory is full. You can
continue your exercise and taking
lap times but they won’t be
recorded into the file.
Odometer: Measures cumulative
total distance of several exercise
sessions.

*Optional Polar Cadence Sensor or Polar Power Output Sensor required.
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OPTIONS: Indicates the Options
mode.
OwnCal: Calculates energy
expenditure during exercise in
kilocalories. 1 kilocalorie (kcal) = 1000
calories (cal). You can follow how
much energy you loose by exercising
in one exercise session or in a day,
week or even a year. The OwnCal can
be used as a dose measure of exercise
e.g. in nutrition planning. OwnCal
calorie calculation starts when your
heart rate reaches 90 bpm or is above
60% of your maximum heart rate,
whichever is smaller. These limits are
set to count only exercise calories.
The higher the heart rate, the faster
the energy expenditure. OwnCal is
individually calibrated by your preset
weight, maximal oxygen uptake
(VO2max ) and maximum heart rate
(HRmax). The most accurate OwnCal is
received by entering your clinically
measured (in maximal treadmill or
bicycle stress test) VO2max and HRmax
into the wrist receiver. Energy

expenditure measurement is most
accurate in continuous activities such
as cycling and running.
OwnINDEX: Result of Polar Fitness
Test and comparable score with
maximal oxygen uptake (VO2max) in
ml/kg/min.
PI %, Pedalling index*: Helps you
to analyse how evenly the power is
distributed. The smoother the
pedalling motion, the closer the
figure is to the ideal 100 %.
A pedalling index of 100 % means
that power is applied evenly
throughout the whole pedal
revolution.
Pwr*: Indicates Power Output
measurement in cycling.
RecoDist, distance-based
recovery: You set the recovery
distance in the Options mode. In the
File mode, you will see the drop in
your heart rate and the recovery
distance.
RecoHr, heart-rate-based
recovery: You set the heart rate,

which will end your recovery
calculation. In the File mode you
will see the drop in your heart rate
and the recovery duration.
RecoTime, time-based recovery:
You set the recovery time in the
Options mode. In the File mode you
will see the drop in your heart rate
and the recovery duration.
Spd: Indicates velocity.
Split Time: The elapsed time from
the beginning of the exercise until
storing the split time.
Sw: Indicates stopwatch.
Timer1, 2, 3: Interval Training mode:
Countdown timers for the Interval
Training set.
WarmUp: Warm-up phase in the
beginning of an Interval Training
exercise.

*Optional Polar Cadence Sensor or Polar Power Output Sensor required.

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Index
12h/ 24h time mode ............................... 42
Activity/ button sound on/off ............... 39
Alarm settings ........................................ 41
Altitude ...................................... 46, 52, 67
Altitude on/off ....................................... 33
Altitude reference point ....................... 33
Autostart on/off .............................. 37, 48
BasicSet exercise .............................. 23, 60
Bike 1/2/OFF ............................................ 34
Buttons ...................................................... 6
Cadence on/off ....................................... 36
Care and maintenance .......................... 88
Code search ............................................ 45
Date settings .......................................... 42
Deleting a file ......................................... 74
Display configuration ............................ 52
Download training
data to a computer ........................... 77
Easy start ................................................... 8
Exercise set ............................................. 22
File ........................................................ 64
Fitness test .............................................. 80
Fitness test on/off .................................. 32
Frequently asked questions .................. 95
Functions during the exercise ............... 48
Heart rate limits checking .............. 63, 67
Heart rate limits on/off ......................... 25
Heart rate limits settings ....................... 25
Heart touch function ............................. 63
Help on/off ............................................. 40
How to enter settings ............................ 18

HRmax-p on/off ......................................... 33
Illuminate the display ..................... 50, 63
Interrupt an interval
exercise phase .................................... 63
Interrupt an interval or
recovery calculation .......................... 63
Interval Training Set .............................. 23
Lap and split time storing .............. 51, 71
Measuring units settings ....................... 39
Modes and their functions .................... 13
Naming bike 1 or 2 ................................ 38
Naming exercise sets .............................. 29
Odometer ............................................... 68
OwnCal calorie expenditure ............... 108
OwnCal on/off ........................................ 32
OwnIndex ............................................... 80
Pause an exercise ................................... 51
Power on/off ........................................... 37
Power output .................................. 53, 67
Precautions ............................................. 91
Predicted maximum heart rate ............. 82
Recall training information .................. 64
Recording rate settings ......................... 30
Records file ............................................. 74
Recovery during BasicSet ............... 61, 66
Recovery during Interval training ... 58, 71
Recovery settings ................................... 28
Reminder on/off ..................................... 43
Reset cumulative values ........................ 75
Reset maximum values .......................... 76
Reset the stopwatch .............................. 54

Reset the trip distance ........................... 62
Return to the Time of day display .......... 7
Selecting exercise type .......................... 22
Setting tips ............................................. 44
Start an exercise set ............................... 54
Start cycling measurement ................... 47
Start measuring your heart rate .... 11, 45
Stop an interval training session .......... 60
Stop measuring your heart rate .... 12, 61
Swap the exercise type .......................... 61
Swap the heart rate limits .................... 50
Swap the time zones 1/ 2 ...................... 44
Technical specifications ......................... 99
Temperature....... ....................... 33, 52, 67
Time of day settings .............................. 42
Timer settings ......................................... 25
Transmitter ........................................ 5, 11
Update HRmax-p and
OwnIndex to user information ........ 85
Upload settings from computer ........... 78
User information settings ..................... 19
Warranty ............................................... 102
Wheel size ............................................... 34
Zone alarm On/OFF ................................ 49

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Polar S720I S710I Users Manual

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