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4. PREPARE FOR TRAINING
Plan Your Training
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.
Sport Profiles
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.
1. To start training press OK.
2. Select the sport profile with UP/DOWN and press OK to start the training session recording.
If you want to modify the sport profile settings without stopping the recording, press BACK once to enter
pre-training mode and then press and hold LIGHT to enter QUICK MENU. For more information, see Quick
menu (page 34).
*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.
Create New Sport Profiles
You can create new sport profiles in WebSync software, and download them to your training computer. For
more information on creating new sport profiles, see WebSync Help.
Polar Endurance Training Program
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
(page 44)
For more information on Endurance programs, see polarpersonaltrainer.com Help.
Calibrate the Polar s3+ Stride Sensor
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.
ENGLISH
10 Prepare for Training