POLAR
RS400 sd

• Polar RS400 training computer
• Polar WearLink®+ transmitter
• Polar S1 foot pod
• Polar IrDA USB Adapter
• Polar ProTrainer 5 software CD
• RS400 Getting Started Guide

For endurance athletes and runners who rely on systematic training.

Helps avoid over or under training by aiding you to train at the right intensity
Measures detailed information about your performance
The Polar Fitness test measures your aerobic fitness at rest and tells you your progress
Comes with Polar ProTrainer 5 software for analyzing, planning and keeping a training diary

Body measurement features

Automatic age-based target zone – bpm / %To help you train safely and effectively, the training computer determines your heart rate target zone limits automatically according to your age-based maximum heart rate (220 minus age). The limits are determined either in beats per minute (bpm), as a percentage (%) of your maximum heart rate, or as a heart rate reserve (% HRR). See also Maximal oxygen uptake (VO2max) and Manual target zone.

Average and maximum heart rate of each lapAverage, minimum and maximum heart rate of trainingHeart rate – bpm / %Heart rate is the measurement of the work your heart does. Heart rate can be expressed as the number of beats per minute or as percentage of your maximum heart rate. Heart rate can also be expressed as a percentage of your heart rate reserve, meaning the difference between your resting heart rate and maximum heart rate (HRR = HRmax - HRrest). In Polar software or during strength training, heart rate can be displayed as a graphical trend.

HR-based target zones with visual and audible alarmYou can define your target zones for a training session based on heart rate to help define the right intensity. When you are out of the preset zones, the training computer will give a visual and audible alarm.

HRmax (age-based)The highest number of heart beats per minute (bpm) during maximum physical exertion. For a rough estimate of your maximum heart rate, subtract your age from 220. HRmax is a useful tool for determining the intensity of training as intensity zones can be defined using HRmax. Some Polar products define maximum heart rate during the Polar Fitness Test, see also HRmax (Polar Fitness Test -based).

HRmax (Polar Fitness test-based)Some Polar products predict your HRmax simultaneously with the Polar Fitness Test. This predicted HRmax value is more accurate than the age-based formula (220 minus age).

HRmax (user set)Manual target zone – bpm / %This feature enables you to define the target zone as you want and is suitable for your training. You can set the target zone for your training as beats per minute (bpm), as a percentage of your maximum heart rate, or as a percentage of your heart rate reserve (HRR%).

Polar Fitness TestPolar Fitness Test measures your aerobic fitness at rest in just five minutes. The result, Polar OwnIndex, evaluates your maximal oxygen uptake (VO2max). With the Polar Fitness Test you can measure your aerobic fitness by yourself, automatically and without any exertion. All you need is your training computer. The Polar Fitness Test is as accurate in predicting the VO2max as any sub maximal fitness test. The test is based on heart rate and heart rate variability at rest and personal information.

Polar OwnCal® – calorie expenditurePolar OwnCal calculates the number of kilocalories expended during training. This feature allows you to follow the kilocalories expended during one training session and cumulative kilocalories expended during several training sessions. Some Polar products also estimate the fat-burning percentage (fat% on display), that is, kilocalories expended from fat during a workout which is expressed as a percentage of the total kilocalories burned.

Polar OwnCode® (5kHz) – coded transmissionCoded heart rate transmission automatically locks in a code to transmit your heart rate to the training computer. The training computer picks up your heart rate from your transmitter only. Coding prevents interference from other training computers.

Polar OwnOptimizer – personal training statusPolar OwnOptimizer feature is an easy and reliable test to determine whether your training is optimally developing your performance. OwnOptimizer helps you to optimize your training load during a training program so that you experience an increase in performance and do not undertrain or overtrain in the long run. Based on the test, you are provided with a scale and description of your personal training status.

Polar OwnZone® – personal heart rate zonePolar OwnZone® determines your personal heart rate limits for a training session. Depending on the day and time, your physical state may vary, for instance, if you are stressed or tired, or if you are not fully recovered from your latest training session, Polar can determine that information from your heart rate and guide you to your ideal training zone for that moment.

Polar sport zonesPolar sport zones provide an easy way to select and monitor the intensity of your training and to follow sport zones based training programs. Training is divided into five zones based on percentages of your maximum heart rate: very light (50-60%HRmax), light (60-70%HRmax), moderate (70-80%HRmax), hard (80-90%HRmax) and maximum (90-100%HRmax).

Data transfer

Compatible with PC via IrDA USB Adapter (included)
Compatible with Polar ProTrainer 5 software via IrDA USB AdapterCompatible with polarpersonaltrainer.com via IrDA USB Adapter

Polar ProTrainer 5 features

Advanced training analyzingYou can easily analyze each of your training sessions in the training result view. In addition to many useful details about your training, the Curve illustrates graphically the data from the sensors that you used while training. Place your mouse cursor on the curve to see more details.

ReportsTraining computer settingsYou can edit your training computer settings with the WebSync software.

Training diaryDiary is available in Polar software. When you transfer training results from your training computer to your Diary, you can easily follow up your training as well as plan your future training sessions. You can choose to see your training sessions in a Month or Week view, along with a Month or Week summary.

Polarpersonaltrainer.com features

Advanced training analyzingYou can easily analyze each of your training sessions in the training result view. In addition to many useful details about your training, the Curve illustrates graphically the data from the sensors that you used while training. Place your mouse cursor on the curve to see more details.

Training diaryDiary is available in Polar software. When you transfer training results from your training computer to your Diary, you can easily follow up your training as well as plan your future training sessions. You can choose to see your training sessions in a Month or Week view, along with a Month or Week summary.

Training LoadThis feature is available in Polar software. When you transfer training results from your training computer to polarpersonaltrainer.com, you can follow your training load and recovery in the training diary. Continuous monitoring of training load and recovery will help you recognize personal limits, avoid over- or undertraining, and adjust training intensity and duration according to your daily and weekly targets.

Training programsThe polarpersonaltrainer.com web service offers training programs for running, cycling, outdoor sports, and general fitness, for instance. The training program creates training targets which appear in your Diary. You can customize the program according your current fitness level.

Recording features

Adjustable recording rate – 1s, 5s, 15s, 60sThe samples of your heart rate, speed, cycling cadence, power and altitude are stored either in 1, 2, 5, 15 or 60 second intervals. A longer interval gives you more recording time, while a shorter interval allows you to record more detailed data. A shorter recording rate uses the memory of the training computer up more rapidly, but enables more accurate data analysis using Polar software.

Memory left indicationTotalsTotals includes your training data starting from the last reset enabling you to follow your long-term training.

Training files (with summaries) – 99Weekly historyWeekly history gathers your weekly training data. By selecting a week, you can review your training data for the week.

S1 footpod features (included)

Distance – training, lap, and totalDistance (km, mi) can be set and measured in several ways. Training distance tells you the distance traveled during a training session. Trip distance tells you the distance from the latest trip reset. Lap distance tells you the distance of one lap. Total distance is the distance accumulated since the last reset. Odometer tells you the cumulative distance which you cannot reset.

Running IndexRunning Index is based on heart rate and speed data measured during the run. It gives daily information about your performance level, both aerobic fitness and running economy. Improvement in running efficiency indicates improved economy of running performance.

Shoe selection – settings for two shoesShoe selection feature allows you to select shoes for a particular sensor in your training computer and to follow your training distance for the particular pair of shoes.

Speed/Pace – current, average and maximumSpeed (km/h or mi/h) is measured with GPS, footpod, stride sensor or cycling speed sensor. Pace (expressed as min/km or min/mile) stands for the rate of speed. Pace is usually used in running. By setting a target pace, you can follow how fast you need to run in order to reach a certain distance in a predefined time.

Speed/Pace-based target zones with visual and audible alarmYou can define your target zones for a training session based on speed. When you are out of the preset zones, the training computer will give a visual and audible alarm.

Training features

Automatic lap recordingWith this feature you can set your training computer to take laps based on preset distance, for example, every 1 km/mi.

Display zoomDisplay zoom feature allows you to zoom in information on the display during training.

Graphical target zone indicatorThis feature points out graphically on the display the zone you are in during a training session helping you to stay on the desired intensity zone.

HeartTouch – button-free operation of wrist unitWhen HeartTouch is on, different training information during training can be accessed without pressing buttons, for instance, when gloves make pressing buttons difficult, by bringing your training computer close to your transmitter.

Interval trainer guided workouts – heart rate / pace / distanceCreate interval guided workouts based on time, heart rate, speed/pace or distance guidance with up to three linked timers or distances and up to three target zones.

Number of laps – 99Time and distance based interval timersUse timers, for example, as a training tool in interval training to tell you when to switch from a harder to a lighter period and vice versa. The timers can be time- or distance- based.

User configurable displays – all linesThis feature allows you to configure training computer displays to show the information that you need during your training session. Configure the displays either in the training computer or in ProTrainer 5 software.

ZoneLockZoneLock feature helps you to accumulate certain intensity. You can either lock a zone before a training session or during it by pressing a button when you are on the desired zone.

ZonePointerZonePointer is a visible and moving symbol on the training computer display indicating whether you are inside the pre-set target zone. This feature helps you to reach the desired intensity/pace/speed/cadence targets.

Watch features

BacklightDate and weekday indicatorDisplay text in English, German, French, and SpanishDual time zoneKeyLockBy activating KeyLock, training computer buttons are locked, and accidental presses do not cause problems, for instance, during training.

Low battery indicatorRemindersYou can set reminders to alarm you of different tasks or training sessions, for instance, reminding you to drink during a training session.

Time of day (12/24h) with alarm and snoozeUser replaceable batteryWater resistant – 50m