Pause exercise recording by pressing . To stop recording completely, press again.
Care for your heart rate sensor after exercise. Detach the heart rate sensor connector from the strap and rinse the strap under running water after every use.. For complete care and maintenance instructions, see Care and Maintenance.
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To view basic data on your performance, see File on your training computer. For deeper analysis, transfer the data to Polar ProTrainer 5. The software offers various options to analyze the data with.
The training computer and software are connected via IrDA. First, open the software. Then, select Connect from your training computer and place the wrist unit in front of the infrared window on the Polar IrDA USB Adapter or on the computer or other IrDA compatible infrared adapter. 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.
Totals shows cumulative exercise information.
In the Delete menu, you can delete exercise files.
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. This shows the variation of your sessions in graphical form.
The date the exercise session was performed.
The information that can be viewed (a-d below) depends on exercise type and and settings (e.g. if your exercise does not include phases, phase information will not be seen).
Scroll the exercise bars with or and press to view:
 | a. Basic Select File > Exercise log > Basic |
 | b. Sport zones Select File > Exercise log > Sport zones |
 | c. Phases Select File > Exercise log > Phases |
 | d. Laps Select File > Exercise log > Laps |
 | d. Multisport summary A multisport summary is attached to each exercise file that is a part of a combined exercise. Select File > Exercise log > Multisport summary |
a. Basic
Select File > Exercise log > Basic
| | Name of exercise Starting time Distance* Duration * s3/s3+, G3/G5 or speed sensor W.I.N.D. required. |
Press and scroll with or to view:
 | Heart rate in beats per minute (bpm), alternating with a percentage of your maximum heart rate (%), or as a percentage of your heart rate reserve. Maximum heart rate Minimum heart rate Average heart rate |
 | Target zones (HR / speed / pace) , 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. |
 | Speed/pace* Maximum speed/pace Average speed/pace Distance Press and hold to switch speed/pace. * s3/s3+ stride sensor, G3/G5 GPS sensor or cycling speed sensor W.I.N.D. required. |
 | Cadence* Maximum cadence Average cadence * s3/s3+ stride sensor or cadence sensor W.I.N.D. required. |
 | Stride length* Average stride length * s3/s3+ stride sensor W.I.N.D. required. |
 | Running Index* To get a Running Index value, there are requirements your exercise has to fulfil. For further information, see Polar Running Index. * s3/s3+ stride sensor or G3/G5 GPS sensor W.I.N.D. required. The Running Index feature is designed for use in running sports, only. It will not function when cycling with a G3/G5 sensor, for example. |
 | Altitude Maximum altitude Minimum altitude Average altitude |
 | Riding time Bike name Riding time |
 | Ascent/ Descent Ascended meters/feet Descended meters/feet |
| Incline* Maximum incline in % Minimum incline in degrees *Cycling speed sensor W.I.N.D. required. |
| Decline* Maximum decline in % Minimum decline in degrees *Cycling speed sensor W.I.N.D. required. |
| Temperature Maximum oC degrees Minimum oC degrees Average oC degrees |
Press to return to the basic information view.
Additional Basic Information
Select File > Exercise log. Select the exercise with .
To add your own exercise information or delete the exercise from File, press and hold in basic information view (exercise name is displayed).
To add information, select Add info:
Rank: Give a grade to your exercise.
Feeling: Evaluate your subjective feeling during the exercise.
Temperat.: Set the temperature with UP or DOWN.
Distance: Select the shoe or bike and then enter the distance. The distance is updated in total and weekly distance logs.
b. Sport Zones
Select File > Exercise log > Sport zones
In the basic information view, press to see Sport zones information.
Press and scroll or to view time spent in each sport zone. Here, the variation of your sessions is presented in graphical form.
Press to return to the Sport zones information view.
c. Phases
Select File > Exercise log > Phases
The Phases menu is displayed only if the exercise is created with the software, and includes phases.
In the Sport zones information view, press to view Phases information. You can view each phase separately.
Scroll data of an individual phase by pressing . Compare phases by pressing or .
 | Time Phase name Split time Duration of current phase |
 | Heart rate in beats per minute (bpm), alternating with a percentage of maximum heart rate (%), or as a percentage of heart rate reserve. 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, or as a percentage of heart rate reserve. Increased HR: If heart rate was lower at the beginning of the phase than it was at the end, the training computer will show the difference in heart rate (heart rate at the end minus heart rate at the beginning). During the working phase, the training computer will show the increased heart rate value. Recovery HR: If the heart rate was higher at the beginning of the phase than it was at the end, the training computer will show the difference in heart rate (heart rate at the beginning minus heart rate at the end). During the recovery phase, the training 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 training computer will show an HR difference value of 0. |
 | Speed/pace* Maximum speed/pace Average speed/pace * s3/s3+ stride sensor, G3/G5 GPS sensor or cycling speed sensor W.I.N.D. required. |
 | Distance* Split distance Distance of current phase * s3/s3+ stride sensor, G3/G5 GPS sensor or cycling speed sensor W.I.N.D. required. |
 | Cadence* Maximum cadence Average cadence of the current phase * s3/s3+ stride sensor or cadence sensor W.I.N.D. required. |
 | Stride length* Average stride length of the current phase * s3/s3+ stride sensor W.I.N.D. required. |
Press to return to the Phases information view.
d. Laps
Select File > Exercise log > Laps
In the Phases information view, see Laps information by pressing . Laps information is shown only if there is more than one lap in the memory.
| | Number of recorded laps/autolaps (lap information alternating with autolap information) 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 running event and wish to include your last lap, press OK on the finishing line instead of STOP. This way, the last actual lap is included in the calculation for best lap. You can then stop recording after the finishing line.
Scroll the various information of an individual lap by pressing .
Compare information on different laps by pressing or .
For easy view of lap information, transfer the files to the software.
 | Time Split time Lap time |
 | Heart rate in beats per minute (bpm) alternating with percentage of maximum heart rate (%), or as a percentage of your heart rate reserve. Maximum heart rate Average heart rate End heart rate of lap |
 | Speed/Pace Average speed/pace End speed/pace of lap Press and hold to switch speed/pace. * s3/s3+ stride sensor, G3/G5 GPS sensor or cycling speed sensor W.I.N.D. required. |
 | Distance Split distance Lap distance * s3/s3+ stride sensor, G3/G5 GPS sensor or cycling speed sensor W.I.N.D. required. |
 | Cadence Maximum Average cadence of the lap * s3/s3+ stride sensor or cadence sensor W.I.N.D. required. |
 | Stride length Average stride length of lap * s3/s3+ stride sensor W.I.N.D. required. |
| | Incline Incline in % Incline in degrees *Cycling speed sensor W.I.N.D. required. |
|
| Altitude Ascent Altitude |
| | Altitude Descent Altitude |
| | Temperature |
Press to return to Laps information view.
Select File > Weekly
In Weekly summary, you can view data accumulated during the past 16 weeks of exercise. The bar on the far right named This week displays the exercise summary for the current week. Earlier bars are dated the Sunday of the week in question. Scroll the displayed weeks with or , and view total exercise duration on the lower row.
Press to select the week and view total calories, distance, and exercise time.
Press to see the week’s total Shoes distance, GPS distance and Bikes distance.
Press to see week’s sport zones.
To see time spent in each sport zone, press and scroll the sport zones or .
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 or to scroll through the following information:
Tot. Shoe1 distance
Tot. Shoe2 distance
Tot. Shoe3 distance
Tot. Bike1 distance
Tot. Bike2 distance
Tot. Bike3 distance
Total Shoes distance
Total GPS distance
Total Bikes distance
Total distance
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 from the menu and confirm with . To confirm resetting select Yes. The deleted information cannot be retrieved. Select No to return to the Reset menu.
Select File > Delete
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 or :
Exercise: Select a single exercise to delete.
All exerc.: Delete all exercise from the memory with one button press.
Totals: Delete the total values one by one or all totals at the same time.
Confirm by selecting Yes.