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1. Wear the transmitter and foot pod* as instructed. Start measurement by pressing OK twice.
2. When your exercise starts, OZ is displayed and OwnZone determination begins.
Determination of your OwnZone happens in five stages. After each stage, you will hear a beep (if the
sound settings are on) indicating the end of the stage.
OZ > Walk at a slow pace for 1 min. Keep your heart rate below 100 bpm / 50% HR
max
during this first
stage.
OZ >> Walk at a normal pace for 1 min. Slowly increase your heart rate by 10-20 bpm / 5% HR
max
.
OZ >>> Walk at a brisk pace for 1 min. Increase your heart rate by 10-20 bpm / 5% HR
max
.
OZ >>>> Jog at a slow pace for 1 min. Increase your heart rate by 10-20 bpm / 5% HR
max
.
OZ >>>>> Jog at a brisk pace or run for 1 min. Increase your heart rate by approximately 10 bpm/ 5 %
HR
max
.
3. At some point during the session, you will hear two consecutive beeps. This means your OwnZone
has been determined.
4. If determination was successful, OwnZone Updated and the zone are displayed. The zone is
displayed in beats per minute (bpm) or as a percentage of maximum heart rate (HR%), depending
on your settings.
5. If OwnZone determination was not successful, your previously determined OwnZone will be used
and OwnZone Limits is displayed. If OwnZone has not previously been recorded, age-based limits are
automatically applied.
You can now continue with your exercise. Try to keep inside the given heart rate zone to maximize
exercise benefits.
Alternatively, to skip OwnZone determination and use the previously determined OwnZone, press OK at
any phase of the process.
The elapsed time used for OwnZone determination is included in your exercise recording time.
*Optional S1 foot pod required.
6. AFTER TRAINING
Stop Recording
Pause exercise recording by pressing STOP. To stop recording completely, press STOP again.
Care for your transmitter after exercise. Detach the connector from the strap after use. Keep the
transmitter dry and clean. For complete care and maintenance instructions, see Care and
Maintenance.
Analyze Exercise Results
To view basic data on your performance, see File on your running computer. For deeper analysis,
transfer the data to Polar ProTrainer 5. The software offers you different options to analyze data with.
The running computer and software are connected via IrDA. First, open the software. Then, select
Connect from your running computer and place the wrist unit in front of the infrared window on the
computer. For complete instructions on transferring data, see software help.
Select File for the following options:
•
Exercise log lists a maximum of 99 exercise files.
•
Weekly includes summaries of the past 16 weeks.
Polar RS400 User Manual 16