Wear the transmitter and foot pod* as instructed. Make sure the foot pod is on, and that you have activated the foot pod in your running computer (Settings > Features > Footpod).
Start heart rate measurement by pressing .
Within 15 seconds, your heart rate appears on the display. Stand still and wait until the running computer finds the foot pod signal (runner symbol stops flashing). To quick-change exercise type, press and hold . To quick-change shoes, press and hold .
Start exercising by pressing .
Alternatively, select Settings to change or view different settings before exercise. For further information on all the settings available, see ???.
The Settings menu lists the following options:
Exercise: Select an exercise type or view exercise settings.
Exercise: Select Free, Basic, Interval, or OwnZone. (If you have created new exercises, these will be listed, as well.)
Select: Set a default exercise to be performed at once, or
View: View exercise settings.
Rec.rate: Set the recording rate.
TZ Alarm: Switch target zone alarm sounds on or off.
HR view: Choose to view heart rate in beats per minute (bpm) or as a percentage of maximum heart rate (HR%).
HeartTouch: Define HeartTouchTM function.
Shoes: Select the shoes to keep track of usage.
Speed view: Choose to view speed* in kilometers or miles per hour (km/h or mph), or in minutes per kilometer or mile (min/km or min/mi).
Footpod: Switch the foot pod* function on or off.
A.Lap: Switch the automatic lap function on or off.
Display: Modify the display (for further information, see Personalize the Running Computer Display during Training).
If the following message is displayed: (Exercise name) requires footpod. Turn footpod on?, your exercise requires a foot pod to display speed/pace and distance* data (e.g. you have defined speed/pace* zones for the exercise). Select Yes to turn the foot pod function on, and make sure you wear the foot pod as instructed. If Exercise displays updated is displayed, speed/pace and distance* data will be shown during exercise.
*Optional S1 foot pod required.
↑ Back to topWhen exercising, the information that appears on the display will depend on your settings. Scroll the displays or . The name of the display, indicating the info shown on the lower row, appears for a few seconds.
Default displays while exercising:
| | Heart rate view Speed*/Pace*/Calories Stopwatch Heart rate |
| | Stopwatch view Calories Speed/pace/ Time Stopwatch |
| | Lap time view Zone pointer Heart rate Lap time |
| | Speed/pace view Target zone Distance* Speed/pace |
| | Distance view Countdown timer Zone pointer Distance |
| | Exercise created with Polar ProTrainer 5 If you have downloaded a program from the software, you can see the details of your exercise session on a separate display. For further information, see Perform Programmed Exercise. You cannot modify this display using the running computer. |
For further information on personalizing any view, see Personalize the Running Computer Display during Training.
*Optional S1 foot pod required.
↑ Back to top| Text on the display | Symbol | Explanation |
|---|---|---|
| Time of day |  | Time of day |
| Countd. time or Countd. distance |  | Countdown timer or distance |
| Lap time |  | Lap number and lap time |
| Lap distance* |  | Lap number and lap distance |
| Stopwatch |  | Total duration of the exercise so far |
| Heart rate |  | Current heart rate |
| Calories |  | Expended calories |
| Distance* |  | Distance run so far |
| Speed/pace* |  | Current speed/pace |
| Zone pointer (heart rate) |  | Target zone indicator with a heart symbol that moves left and right inside the zone limits. If the heart symbol is not visible and/or an alarm sounds, your heart rate is outside the target zone. |
| Zone pointer (speed/pace) |  | Target zone indicator with a symbol that moves left or right according to your speed/pace. If the symbol is not visible and/or an alarm sounds, your speed/pace is outside the target zone. |
| Zone pointer (Polar sport zones) |  | Target zone indicator with a heart symbol that moves left or right on the sport zone scale according to your heart rate. For further information on setting a sport zone see Button Functions During Exercise. |
| Target zone |  | A graph showing your actual heart rate compared to the set heart rate zones. |
*Optional S1 foot pod required.
↑ Back to top| | Press to record a lap. The display will show: Lap number Average heart rate of the lap Lap time |
| | If the foot pod* is activated, the following will also appear: Lap number Lap distance Average speed/pace of the lap |
When training without preset target zones, you can lock your heart rate to the current sport zone. This way, if you haven’t had time to define preset target zones prior to exercise, you can set a target zone on the go during a session.
To lock/unlock the zone, press and hold .
During programmed exercises: Press and hold and select Lock zone/Unlock zone from the Lap menu.
If, for example, you are running with a heart rate of 130 bpm which is 75% of your maximum heart rate, and matches sport zone 3, you can press and hold to lock your heart rate into this zone. Sport zone3 Locked 70%-79% is displayed. An alarm sounds if you are below or above the sport zone (if the target zone alarm function is on). Unlock the sport zone by pressing and holding again: Sport zone3 Unlocked is displayed.
Using the software, you can also base ZoneLock on your speed/pace*. For further information, see software help.
Press and hold to zoom into the upper row, and to zoom into the middle row. Return to the normal display by pressing and holding the buttons again.
To illuminate your display, press during the exercise. Night mode is turned on, and the display illuminates automatically when any button is pressed or exercise phase is changed.
Press and hold > Settings
The Settings menu is displayed when pressing and holding . In the settings menu you can change certain settings without pausing the exercise recording. The contents of this menu vary according to the exercise type. For further information, see ???.
Prev. phase: View summary information of the previous phase or repetition (displayed when an exercise with phases is created in the software).
Keylock: Lock/unlock buttons to prevent accidental button presses.
TZ Alarm: Turn target zone alarm sound on/off.
Change zone: Switch target zones (displayed when you have defined multiple target zones, except when an exercise with phases is created with the software).
HR view: Select how to view your heart rate.
HeartTouch: Select the HeartTouch function to view data during exercise without pressing buttons, by bringing the running computer near the Polar logo on the transmitter.
Calibrate: Calibrate foot pod* (not displayed if footpod* is off).
A.Lap*: Activate/deactivate automatic lap.
Once you have changed the settings, the running computer will return to exercise mode.
Pause exercise recording by pressing .
In pause mode you can:
Continue: Continue exercise recording.
Exit: Stop exercise recording (or press STOP).
Summary: View a summary of the exercise so far. The following summary information is displayed: calories, distance*, exercise time, maximum heart rate, minimum heart rate, average heart rate, maximum speed/pace* and average speed/pace*.
Settings: You can change the same settings in pause mode as during exercise except display personalization which can only be done in pause mode with the running computer.
Reset: Delete recorded exercise information. Confirm with and press again to restart recording.
Free mode: Change your exercise profile to free exercise type. This does not delete the exercise you have performed, but will continue the exercise without settings. If you switch to Free mode, you can restart the original exercise by pausing the exercise again, and choosing Restart P1.
*Optional S1 foot pod required.
For background information on Polar OwnZone®, see OwnZone Training.
Find your OwnZone in 1-5 minutes during a warm-up period by walking and jogging. You should start exercising gently at a light intensity and gradually increase intensity to raise your heart rate.
Redefine your OwnZone:
When changing exercise environment or exercise mode.
When taking up exercise after more than a week’s break.
If you are not 100 percent sure of your physical or mental state – for example, if you are not recovered from previous training, not feeling well, or are stressed.
After changing user settings.
Before you start to determine your OwnZone, make sure that:
Your user settings are correct.
You select the OwnZone exercise. Every time you start the OwnZone exercise, the running computer will automatically determine your OwnZone.
Wear the transmitter and foot pod* as instructed. Start measurement by pressing twice.
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% HRmax during this first stage.
OZ >> Walk at a normal pace for 1 min. Slowly increase your heart rate by 10-20 bpm / 5% HRmax.
OZ >>> Walk at a brisk pace for 1 min. Increase your heart rate by 10-20 bpm / 5% HRmax.
OZ >>>> Jog at a slow pace for 1 min. Increase your heart rate by 10-20 bpm / 5% HRmax.
OZ >>>>> Jog at a brisk pace or run for 1 min. Increase your heart rate by approximately 10 bpm/ 5 % HRmax.
At some point during the session, you will hear two consecutive beeps. This means your OwnZone has been determined.
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.
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.
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