USER MANUAL

 

6. AFTER TRAINING

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 cycling computer. For more comprehensive analysis, transfer the data to Polar ProTrainer 5 software. The software offers you different additional analysis options to analyze data with.

  1. Open Polar ProTrainer 5 software.

  2. Select Connect in the cycling computer and place the device in front of the computer's infrared window.

  3. Click Transfer Data on the software toolbar.

For more information on transferring data, consult software help.

To view file on cycling computer

Select File > OK for the following options:

  • Exercise log lists a maximum of 99 exercise files.

  • Weekly includes summaries of the past 16 weeks.

  • Totals shows cumulative exercise information.

  • In the Delete menu, you can delete exercise files.

Exercise Log

Select File > Exercise log

You can view detailed information on your exercise sessions in the Exercise log. The following info will appear:

  • Exercise name.

  • A graphic bar representing an exercise session. The height of the bar indicates exercise duration.

  • Date of the exercise.

Information appearing on the display (a - e displays below) depends on the settings and exercise type and settings (e.g. if your exercise does not include phases, phase information will not appear).

Scroll the exercise bars with UP or DOWN and press OK to view:

a. Basic information

b. Bike information

c. Sport zones information

d. Phases information

e. Laps information

a. Basic information

Select File > Exercise log. Scroll UP and DOWN to select the exercise and press OK. Scroll UP and DOWN to view the following information:

Name of exercise

Time when exercise began

Distance traveled

Total time of exercise

Heart rate in beats per minute (bpm), alternating with a percentage of your maximum heart rate (HR%) or as a percentage of your heart rate reserve (HRR%).

Maximum heart rate

Minimum heart rate

Average heart rate

Target zones (HR /cadence*/power*) , alternating zone 1, zone 2, and zone 3.

Upper limit

Lower limit

Time in, above, and below zone 1/2/3 (phase name displayed in programmed exercise).

Time above zone

Time below zone

Time in zone

Calories expended during exercise.

Energy expenditure indicates overall exertion during exercise.

Press Back to return to the basic information view.

Additional Basic Information

To add your own exercise information or delete the exercise from File, press and hold LIGHT in basic information view.

Select File > OK > Exercise log > OK > Basic > OK, press and hold LIGHT> Add info >OK.

  • Rank: Grade your exercise.

  • Feeling: Evaluate your subjective feeling during the exercise.

  • Temperat.: Set the temperature with UP or DOWN.

  • Distance:Set the distance for Bike 1, Bike 2, Bike 3 or Other.

    If you change the distance, it will effect also on the Totals distance

b. Bike information

Select File > Exercise log > Bike information.

Press OK and scroll UP and DOWN to view the bike information:

Speed

Maximum speed

Average speed

Distance

Cadence

Maximum cadence

Average cadence

Power

Maximum power

Average power

Left / right balance

Left / right balance in %

Pedalling index in %

Calories per kilometer

Incline

Maximum incline in %

Minimum incline in degrees

Decline

Maximum decline in %

Minimum decline in degrees

Altitude

Maximum altitude

Minimum altitude

Average altitude

Ascent/ Descent

Ascended meters/feet

Descended meters/feet

Temperature

Maximum oC degrees

Minimum oC degrees

Average oC degrees

Odometer

Bike 1, 2 or 3

Kilometers

c. Sport Zones

Select File > Exercise log > Basic > OK

In the basic information view, press DOWN to see Sport zones information.

Press OK and scroll UP or DOWN to view time spent in each sport zone. Here, the variation of your sessions is presented in graphical format.

Press Back to return to the Sport zones information view.

d. Phases

Select File > Exercise log > Phases

The Phases menu is displayed only if the exercise is created with the Polar ProTrainer 5 software and includes phases.

In the Sport zones information view, press DOWN to view Phases information. Each phase can be viewed separately.

Scroll data of an individual phase by pressing OK. Compare phases by pressing UP or DOWN.

Phase name

Split time

Duration of current phase

Heart rate in beats per minute (bpm), alternating with a percentage of maximum heart rate (HR%) or as a percentage of heart rate reserve (HRR%).

Maximum heart rate

Average heart rate

Increased HR / Recovery HR / HR differ.

The difference between heart rate at the beginning and end of the phase. Current heart rate in beats per minute (bpm), alternating with a percentage of your maximum heart rate (HR%) or a percentage of heart rate reserve (HRR% ).

Increased HR: If heart rate was lower in the beginning of the phase than it was at the end, the cycling computer will show the difference in heart rate (heart rate at the end minus heart rate in the beginning). During the working phase, the cycling computer will show the increased heart rate value.

Recovery HR: If the heart rate was higher in the beginning of the phase than it was at the end, the cycling computer will show the difference in heart rate (heart rate in the beginning minus heart rate at the end). During the recovery phase, the cycling computer will show the recovery heart rate value.

HR differ: If the heart rate value was the same at the beginning and end of the phase, the cycling computer will show an HR difference value of 0.

Speed

Maximum speed

Average speed

Distance

Split distance

Distance of current phase

Cadence*

Maximum cadence

Average cadence of the current phase

Press Back to return to Phases.

* Optional sensor required.

e. Laps

Select File > Exercise log > Basic > Laps

In the Phases information view, see Laps information by pressing DOWN. Laps are shown only if more than one lap is stored in the memory.

Number of recorded laps

Average lap time

Best (fastest) lap number alternating with its time

The last lap is never shown as the best lap, even if it is the fastest lap. If you are in a cycling event and wish to include your last lap, press OK on the finishing line instead of STOP. You can then stop recording after the finishing line.

Scroll lap information by pressing OK.

Compare information on different laps by pressing UP or DOWN.

For easy view of lap information, transfer the exercise file to the Polar ProTrainer 5 software and analyze the exercise in the Curve view.

Time

Split time

Lap time

Heart rate in beats per minute (bpm) alternating with percentage of maximum heart rate (HR%) or as a percentage of your heart rate reserve (HRR%).

Maximum heart rate

Average heart rate

End heart rate of lap

Speed min/km

Average speed

End speed of lap

Press and hold LIGHT to switch speed.

Distance

Lap distance

Cadence*

Maximum

Average cadence of the lap

Power*

Average power of the lap

End power of lap

Pedaling index

Average %

Cycling efficiency

Cycling efficiency is your energy expenditure converted into the power that propels the bike forward. Cycling efficiency is measured, as soon as heart rate rises above 100 bpm/min and the exercise has lasted for more than one minute. If the heart rate drops below 100 bpm/min during the exercise, the counting of the cycling efficiency value will be stopped until your heart rate rises above 100 bpm/min again. Improvement in cycling efficiency indicates improved performance economy.

Incline

Incline in %

Incline in degrees

Altitude

Ascent

Altitude

Altitude

Descent

Altitude

Temperature

Press BACK to return to Laps information view.

*Optional sensor required.

Weekly Summary

Select File > Weekly

In Weekly summary, you can view the accumulated data on 16 weeks of exercise. The bar on the far right named This week displays exercise summary for the current week. The previous bars are dated the Sunday of the week in question. Scroll the displayed weeks with UP or DOWN, and view total exercise duration on the lower row.

Select the week with OK to see the week’s total calories, distance, and exercise time.

Press DOWN to see week’s sport zones.

To see time spent in each sport zone, press OK and scroll the sport zones UP or DOWN.

Totals

Select File > Totals

Totals includes cumulative information recorded during training sessions since the last reset. Use the Total values file as a seasonal or monthly counter of training data. The values are updated automatically when exercise recording is stopped.

Use UP or DOWN to scroll through the following information:

  • Bike 1 distance (Cumulative distance with bike 1; can be reset)

  • Bike 2 distance

  • Bike 3 distance

  • Total distance (Cumulative distance; can be reset)

  • Total duration

  • Total calories

  • Total exerc. count

  • Total ascent

  • Total odometer (Cumulative distance; cannot be reset)

  • Reset totals

To reset total values

Select File > Totals > Reset totals

Select the value you wish to reset in the menu and confirm with OK. Select Yesto confirm resetting. The deleted information cannot be retrieved. Select No to return to the Reset menu.

Delete Files

Select File > Delete > Exercise

In Delete, you can delete previous exercises one by one, all exercises at the same time, or total values.

Scroll through the following information with UP or DOWN:

  • Exercise: Select a single exercise to delete.

  • All exerc.: Delete all exercises.

  • Totals: Delete the total values one by one or all totals at the same time.

Confirm by selecting Yes.