You can utilize the ready-made Polar Endurance Program for running or cycling, or create your own phased training sessions in polarpersonaltrainer.com. Transfer them to the training computer by using the DataLink and WebSync software. For more information, see polarpersonaltrainer.com Help.
The default sport profiles in the training computer are: Running, Cycling, Swimming and Other sport. To set up the optional* sensors for each sport profile go to MENU > Settings > Sport profiles.
To start training press .
Select the sport profile with and press to start the training session recording.
If you want to modify the sport profile settings without stopping the recording, press once to enter pre-training mode and then press and hold to enter QUICK MENU. For more information, see Quick menu.
*Optional sensors include the Polar s3+ stride sensor, Polar G3/G5 GPS sensor, Polar CS Speed sensor W.I.N.D. and Polar CS Cadence sensor W.I.N.D.
Polar Endurance training programs for running and cycling are available for you to create and download in polarpersonaltrainer.com.
You will get a personalized training program for your fitness level. The fitness level will either be calculated from your previous training history in polarpersonaltrainer.com or you will be asked to fill in a short questionnaire which will help to define your current fitness level.
Endurance training program guides you to train in the correct and effective way, and it defines the training volume, training intensity and training schedule for optimal fitness improvement. Each training session will consist of warm-up, work and cool down phases.
Training program works together with Polar ZoneOptimizer feature which means that training program sessions are modified according to your present condition. For more information, see Polar ZoneOptimizer
For more information on Endurance programs, see polarpersonaltrainer.com Help.
Calibration of the stride sensor improves the accuracy of speed, pace and distance measurements. It is recommended that you calibrate the stride sensor before using it for the first time, if there are significant changes in your running style, or if the position of the stride sensor on the shoe is dramatically changed (e.g. if you have new shoes or if you switch the sensor from your right shoe to your left one). You can calibrate the stride sensor by running a known accurate distance, or by setting the calibration factor manually. The calibration should be done at the speed you normally run. If you run at different speeds, the calibration should be done at your average speed.
s3+stride sensor calibration is sport specific. You can use different calibration factor for different styles of running. For example, if you have created new sport (Jogging) in WebSync software, you need to calibrate the stride sensor for that sport also.
If you select Running as your sport profile and do walking activities, there is no need to calibrate the s3+ stride sensor.
Before you can calibrate the stride sensor it needs to be paired with the training computer. For more information on pairing the stride sensor and training computer, see 11. Using a New Accessory.
Make sure the stride sensor function in the training computer is on. Select Settings > Sport profiles > Running> Stride sensor > On.
To calibrate a certain distance with a step-by-step guidance, select
Settings > Sport profiles > Running > Stride sensor calibration > By running.
Adjust the distance, how far you wish to run, to calibrate the stride sensor and press the to confirm. Stand still until stride sensor is found is displayed.
Press OK and run ... km/mi is displayed.
Press the and start the run by making the first step with the sensor foot onto the starting line and run the preset distance at a steady pace.
Press OK after xxx km/mi is displayed.
Stop exactly on the finish line of the preset distance. Press .
When the calibration succeeds, Calibrated to x.xxx is displayed. The new calibration factor is used.
If the calibration fails, Calibration failed is displayed. If you cancel the calibration by pressing the button, Calibration canceled is displayed.
After calibration, Continue recording? is displayed. If you wish to continue session, select Yes. Otherwise, select No.
The calibration factor is calculated as a ratio of the actual distance to the uncalibrated distance. Example: you run 1200m, and the training computer shows a distance of 1180m, the calibration factor is 1.000. Calculate the new calibration factor as follows: 1.000*1200/1180 = 1.017. The measuring range for the factor is 0.500-1.500.
To calibrate the stride sensor manually before training, select
Settings > Sport profiles > Running> Stride sensor > Set factor
Adjust the factor.
The calibration factor can also be set during training, when the stride sensor is in use. Press and hold to go to Quick menu > Calibrate stride sensor > Set factor .
*Optional s3+ stride sensor required.
You can calibrate the sensor at any phase of your training with lap distance correction, provided you are not training with distance-based targets. Just run a known distance, preferably more than 1000 meters.
Make sure the stride sensor function in the training computer is on. In Time mode press and select Settings > Sport profiles > Running> Stride sensor > On.
In time mode press once. Browse the sport profiles with and select Running by pressing . Start running.
When you are at a starting point of a known lap distance, press . When you have run the whole lap distance, press .
Then calibrate the sensor: Press and hold to go to Quick menu > Calibrate stride sensor.
Fix the displayed lap distance with the distance you just ran, and press . Calibrated to x.xxx is displayed. The sensor is now calibrated and ready for action.
Alternatively, you can calibrate the stride sensor by fixing the whole distance gathered.
In time mode press once. Browse the sport profiles with and select Running by pressing . Start running.
Press and hold to go to Quick menu > Calibrate stride sensor.
Fix the displayed distance with the distance you just ran, and press . Calibrated to x.xxx is displayed. The sensor is now calibrated and ready for action.
During training, there is also the possibility to set the calibration factor manually.
*Optional s3+ stride sensor required.