Polar RS400 Running Computer Heart Rate Monitor

Polar RS400 Running Computer Heart Rate Monitor

This model is compatible with Polar's ProTrainer 5 software
This model downloads to Polar's Personal Trainer website

Running: Distance summaries - OPTIONAL with S1 Foot Pod (see accessories on this page) or the RS400SD
Running: Run Distance - OPTIONAL with S1 Foot Pod (see accessories on this page) or the RS400SD
Running: Running Index - OPTIONAL with S1 Foot Pod (see accessories on this page) or the RS400SD
Running Index is based on heart rate and speed data measured during the running workout. It gives daily information about the runner’s performance level, both aerobic fitness and running economy. Improvement in running efficiency indicates improved economy of running performance.
Running: Polar S1 Foot Pod - OPTIONAL (see accessories on this page) or the RS400SD
It should be just as much a part of your training as your running shoes. Accurately measuring your running speed/pace and distance, this essential tool will be with you every step of the way. And even though it attaches to your shoe laces, it’s so light that you’ll forget it’s even there, which means it won’t affect your running performance.
Running: Shoe selection
Running: Speed displayed in pace, or kmph/mph - OPTIONAL with S1 Foot Pod (see accessories on this page) or the RS400SD
Running: Speed/Pace and Distance - OPTIONAL with S1 Foot Pod (see accessories on this page) or the RS400SD
Motivate your training sessions with accurate distance, speed (km/h or miles/h) and pace (min/km or min/mile). Running speed/pace and distance are measured with the Polar S1 foot pod or Polar s3 stride sensor W.I.N.D. that is attached to the runner’s shoe.
Running: Speed/Pace lock - OPTIONAL with S1 Foot Pod (see accessories on this page) or the RS400SD
Running: Speed/Pace summaries - OPTIONAL with S1 Foot Pod (see accessories on this page) or the RS400SD
Running: Speed/Pace target zones - OPTIONAL with S1 Foot Pod (see accessories on this page) or the RS400SD
Running: Target pace - OPTIONAL with S1 Foot Pod (see accessories on this page) or the RS400SD
Running: Target pace alarms - OPTIONAL with S1 Foot Pod (see accessories on this page) or the RS400SD
Running: Time and Distanced based interval timer - OPTIONAL with S1 Foot Pod (see accessories on this page) or the RS400SD
Running: Totals mileage, kilocalories, time training - OPTIONAL with S1 Foot Pod (see accessories on this page) or the RS400SD
Running: Trip Odometer - OPTIONAL with S1 Foot Pod (see accessories on this page) or the RS400SD
Exercise: Automatic lap recording - OPTIONAL with S1 Foot Pod (see accessories on this page) or the RS400SD
Exercise: Average heart rate of each lap
Exercise: Average heart rate of total exercise
A figure expressed in beats per minute (bpm) representing the average heart rate measured over a specific period of time (e.g. a training session).
Exercise: Exercise Date
Exercise: Exercise Set (extended exercise profiles)
Create training sessions with individual settings for duration and heart rate limits. A feature that allows selecting exercise programs for interval training including heart rate target zones and recovery calculations.
Exercise: HR-based target zones with audible alarm
3 alarms
Exercise: HR-based target zones with visual alarm
3 alarms
Exercise: HRmax (Polar Fitness test-based)
Exercise: HRmax (age-based)
Exercise: Interval timers
The freely programmable Interval Trainer will automatically guide you through the interval training session with the help of the preset training phases: warm-up with a target heart rate zone and a countdown timer, up to 30 intervals with a target heart rate zone (after each interval you have a recovery calculation option), cool-down with a target heart rate zone and a countdown timer.
Exercise: Interval trainer (HR, pace, distance) guided workouts
Exercise: Maximum heart rate of each lap
Exercise: Maximum heart rate of total exercise
Exercise: Minimum heart rate of total exercise
Exercise: Number of laps
99 laps
Exercise: Polar Fitness Test™ with OwnIndex®
A fitness test that measures your aerobic fitness at rest in just five minutes. The result, Polar OwnIndex, predicts your maximal oxygen uptake (VO2max ). With the Polar Fitness Test you can measure your aerobic fitness by yourself, automatically and without any exertion. No other equipment other than a heart rate monitor is needed. The Polar Fitness Test is as accurate in predicting the VO2max as any submaximal fitness test. The test is based on gender, age, height, body weight, level of physical activity, heart rate and heart rate variability at rest. The result, OwnIndex, ranges usually from 20 to 95 and is comparable to VO2max, the golden standard of aerobic fitness. OwnIndex is most meaningful when following changes in your fitness over a long period of time. Find out how fit you are for your age and gender by comparing your result to the global references listed in the Polar user manuals.

Validity of a test means that the test measures what it is supposed to measure and not something else. The Polar Fitness Test was originally developed on 305 healthy Finnish men and women in a study, where VO2max prediction was developed using artificial neural network analysis. The correlation coefficient between the laboratory measured VO2max and the neural network prediction value was 0.97 and the mean error in the VO2max prediction was 6.5 % which is good compared to any other predictive tests of VO2max.

In further development of the test, 119 fitness measurements of healthy American men and women were included in the final development of the neural network, making a total of 424 subjects. Based on these results the artificial neural network was modified into Polar Fitness Test. The test was validated in a study on 52 healthy men, who didn't belong to the group on whom the test was developed. The mean deviation in the Polar Fitness Test prediction was less than 12 %. The validity of the Polar Fitness Test is considered to be good.

The reliability of a test is a measure of how consistent and reproducible the test results are on consecutive trials. The reliability of the Polar Fitness Test is good. When 11 subjects repeated the test in the morning, in the middle of the day and in the evening during eight days, in both sitting and laying positions, the average individual standard deviation of consecutive test results was less than 8 % from the individual mean value. The standard deviations calculated separately for each time of the day were all smaller than the standard deviation of all results. This indicates that the test can be conducted at any time of the day but it should always be repeated at about the same time.

What does the OwnIndex tell you?
In every fitness test you need to know what the given result means to benefit from it. In Polar Fitness Test the person gets a score, Polar OwnIndex, which is comparable to VO2max (maximal oxygen uptake in ml.min-1.kg-1), a commonly used descriptor of aerobic fitness. VO2max is a good indicator of performance in endurance sports.

The range of the OwnIndex is the same as that for VO2max, from 25 which can be measured for unfit sedentary individual to 95 which is the level reached by Olympic athletes such as top cross-country skiers. VO2max is highest in sports that involve large muscle groups such as cross-country skiing and cycling. Fitness tests are most useful when following individual progress by comparing new results to previous ones.

Comparing test results to population norms

National norms can be used to compare individual test results to the average values of those with the same age and gender. For this comparison up-to-date results measured in a large sample of a representative population are needed. Below is one example of average values presented as mean and standard deviation (SD) values according to the age group (Fletcher et al. 1995).

Age VO2max in ml.min-1.kg-1 (SD)
Men Women
20-29 43(7) 36(7)
30-39 42(7) 34(6)
40-49 40(7) 32(6)
50-59 36(7) 29(5)
60-69 33(7) 27(5)

Individual OwnIndex can be compared to the population norms as follows:
one standard deviation around the mean (half of SD up and half down) represents "average fitness". E.g. for a 33-year-old woman an index between 31-37 (34-3 and 34+3) represents "average fitness" compared to other women of the same age. An index less than 31 is below the average and an index more than 37 is above the average.

Exercise: OwnCal®
Counts and displays calorie expenditure. The Polar OwnCal feature shows your energy expenditure during one exercise session as well as your accumulated kilocalories during several exercise sessions.

You can set daily and weekly exercise goals in terms of calorie expenditure with the OwnCal feature. Because the OwnCal tracks both the energy expenditure during one exercise session and the accumulated kilocalories during a longer time e.g. one week, it helps in achieving both short term and long term goals.

Exercise: Polar OwnCode® (5kHz)
Measures your fitness level in 5 minutes. A fitness test that measures your aerobic/cardiovascular fitness at rest in just five minutes. The result, Polar OwnIndex, predicts your maximal oxygen uptake (VO2max).

With the Polar Fitness Test you can measure your aerobic fitness by yourself, automatically and without any exertion. No other equipment other than a heart rate monitor is needed. The Polar Fitness Test is as accurate in predicting the VO2maxas any sub-maximal fitness test.

The test is based on gender, age, height, body weight, level of physical activity, heart rate and heart rate variability at rest. The OwnIndex ranges usually from 20 to 95 and is comparable to VO2max, the golden standard of aerobic fitness.

OwnIndex is most meaningful when following changes in your fitness over a long period of time. Find out how fit you are for your age and gender by comparing your result to the global references listed in the Polar user's manuals.
Exercise: Polar OwnOptimizer™
Polar OwnOptimizer test is an easy and reliable way to determine whether your training program is optimally developing your performance. Based on the test, you are provided with a scale and description of your personal training status.

Polar OwnOptimizer is an easy and reliable way to determine whether your training program is optimally developing your performance. OwnOptimizer is a modification of a traditional orthostatic overtraining test (standing up from relaxed resting). It is a perfect tool for everyone training regularly, at least three times a week, for fitness improvement or to reach competitive targets. 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 over the long-term.

Polar OwnOptimizer is based on heart rate and heart rate variability measurements consisting of five heart rate parameters. Two of these five values are calculated at rest, one while standing up and two while standing. Each time you perform the test, the Running Computer saves the heart rate values and compares them to the previous values registered.

Baseline tests
When you start using OwnOptimizer for the first time, six baseline tests should be conducted over a period of two weeks to determine your personal baseline value. These baseline measurements should be taken during two typical basic training weeks, not during heavy training weeks. The baseline measurements should include measurements taken after training and recovery days.

Monitoring your OwnOptimizer values
After the baseline recordings, you should continue to perform the test 2-3 times a week. Test yourself weekly in the morning following a recovery day and a heavy training day (or a series of heavy training days). An optional third test can be performed after a normal training day.

OwnOptimizer may not provide reliable information during detraining or a very irregular training period. If you take a break from exercise that is 14 days or longer, the baseline tests should be performed again.
Exercise: Polar OwnZone®
Determines personal heart rate limits for an exercise session. The Polar OwnZone (OZ) feature determines an individual exercise zone. It guides you through an appropriate warm-up routine and automatically determines a safe and effective exercise heart rate zone - your OwnZone - while taking into account your current physical condition. Polar Heart Rate Monitors use multiple methods for determining your OwnZone. The primary method is to measure your heart rate variability during the warm-up period before exercising. If the measurement is not successful, your latest saved OwnZone limits are used. If there are no previous limits in the memory, the Polar Heart Rate Monitor will automatically calculate OwnZone limits based on your age-predicted maximum heart rate (220 minus age). You should determine your OwnZone at the beginning of your workout whenever you change exercise environment and/or exercise mode or if your mental state changes when feeling stressed, for instance. The OwnZone Basic corresponds to 65-85 % of the maximum heart rate. Exercise at the lower end of this intensity level can be conducted for extended periods safely and often yields the best results for weight control, while exercise at the upper end of this intensity produces the best results for improving cardiovascular (aerobic) fitness. The OwnZone Advanced feature consists of two training areas: OwnZone Low and OwnZone High, providing greater variations in exercising than the OwnZone Basic area, which can be rather wide for more focused training.

The Polar OwnZone feature determines automatically an individual and safe training heart rate zone during the warm-up period (from 1 to 5 /2 to 10 minutes depending on the model) of an exercise session. This zone is called your OwnZone.

OwnZone suits the needs of people who exercise for either health or fitness.

Heart rate varies from heartbeat to heartbeat. The OwnZone determination is based on this heart rate variability (HRV). Heart rate variability is the variation in times between successive heartbeats.
Exercise: Polar Sports Zones
Polar sport zones provide an easy way to select and monitor the intensity of your training and to follow sport zones based training programs. The 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).
Exercise: Wireless ECG accurate heart rate
Exercise: ZoneLock
You can activate a target zone based on Polar sport zones with a press of a button during your training. You can also deactivate the zone alarm just as easily – by pressing a button.

Exercise: ZonePointer
A visible and moving symbol on the display of your Polar product indicating that you are inside the pre-set target zone.
Basic: Automatic age-based target zone
%/bpm
Basic: Backlight
Basic: Display zoom
Basic: Easy start (setting wizard)
A feature where the receiver guides you through the necessary settings.
Basic: Event Countdown Timer
Keeps your motivation high by showing how many days are left before your next running event (e.g. Berlin 23 days).
Basic: Graphical target zone indicator
Basic: Heart rate (displayed as % of maximum heart rate)
A measurement of the work your heart does, expressed as % of your maximum heart rate.
Basic: Heart rate (displayed as bpm)
A measurement of the work your heart does, expressed as the number of beats per minute (bpm).
Basic: KeyLock
Basic: Over-sized display
Basic: User configurable displays
all lines
Basic: Visual and audible alarm in target zones
A feature informing you every time your heart rate and/or speed/pace exceeds the upper limit or falls below the lower limit of your target zone during a training session.
Basic: Water resistant
50m
The running computer is water resistant. However, heart rate measurement does not work in water. You can use the running computer under water as a watch but it is not a diving instrument. To maintain water resistance, do not press the buttons of the running computer under water.

Polar products may be worn when swimming. They are not, however, diving instruments. To maintain water resistance, do not press the buttons of the product under water. When measuring heart rate in water, you may experience interference for the following reasons:
Pool water with high chlorine content, and seawater are very conductive. The electrodes of the transmitter may short-circuit, preventing ECG signals from being detected by the transmitter.
Jumping into water or strenuous muscle movement during competitive swimming may shift the transmitter to a location on the body where ECG signals cannot be picked up.
The ECG signal strength is individual and may vary depending on the individual’s tissue composition. Problems occur more frequently when measuring heart rate in water.

In the watch industry water resistance is generally indicated as meters of water pressure, which means static pressure of water at the level in question. Polar uses this same indication system. Water resistance of Polar products is tested according to International Standard ISO 2281. Every Polar device that has water resistance indication is tested before the delivery to stand water pressure.

Polar products are divided into three different categories according to their water resistance. Check the back of your Polar product for the water resistance category, and compare it to the chart below. Please note that these definitions do not necessarily apply to products of other manufacturers.

When performing any underwater activity, the dynamic pressure generated by moving in water is greater than the static pressure. This means that moving the product under water subjects it to a greater pressure than if the product were stationary.

When it says "water resistant" it means alright to be exposed to wash splashed, sweat, raindrops.
When it is a Polar Wearlink, and says "water resistant up to 30m" it means alright to be exposed to wash splashed, sweat, raindrops, bathing, swimming.
When it says " water resistant up to 50m" it means alright to be exposed to wash splashed, sweat, raindrops, bathing, swimming.
When it says "water resistant up to 100m" it means alright to be exposed to wash splashed, sweat, raindrops, bathing, swimming and skin diving with snorkel (no air tanks).
Computer connectivity: Compatible with Polar ProTrainer 5™ software
click here for more detail
Computer connectivity:Transfer exercise data from wrist unit to polarpersonaltrainer.com via Polar WebLink (SonicLink/Infrared)
Polar WebLink is a software used to transfer information from Polar products to the polarpersonaltrainer.com, the online training diary, for further analysis and storage. You can transfer data via IR communication.

Polar WebLink is compatible with the following Polar products:
AXN500, AXN700, CS200, CS300, CS400, CS600, F6, F11, F55, RS200, RS400, RS800, S410, S510, S520, S610, S610i, S625X, S710, S710i, S720i, S725, S725X, S810, S810i.
Data transfer: OPTIONAL Polar IrDA USB Adapter or internal/external non-Polar IrDA adapter (see accessories on this page)
Recording: Average heart rate
A figure expressed in beats per minute (bpm) representing the average heart rate measured over a specific period of time (e.g. a training session).
Recording: Calorie expenditure (Exercise/Weekly/Total/Fat%) - exe. total
The feature in Polar Heart Rate Monitors calculating the number of kilocalories expended during exercise is called OwnCal. This function allows you to follow the kilocalories expended during one exercise session (exercise on display) and cumulative kilocalories expended during several exercise sessions (total on display). The fat-burning percentage (fat% on display) estimate kilocalories expended from fat during a workout and is expressed as a percentage of the total kilocalories burned.
Recording: Distance (total) - OPTIONAL with S1 Foot Pod (see accessories on this page) or the RS400SD
Recording: Exercise Time (total)
The time you have trained with the stopwatch running. The Total Exercise Time feature keeps track of your cumulative training time since last resetting the counter. This feature gives you yet another way to set daily or weekly training goals for yourself.
Recording: Exercise file info page with date and time
Recording: Lap info
Recording: Last OwnIndex
Recording: Maximum heart rate
The highest number of heart beats per minute (bpm) during maximum physical exertion. The HRmax -p score predicts your individual maximum heart rate. The most accurate way of determining your individual HRmax is to perform a maximal exercise stress test in a laboratory. 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.
Recording: Memory left indication
Recording: Number of exercise files (with summaries)
99 files - The number of exercise files stored in your heart rate monitor. An exercise file includes total exercise time, time in target zone and average heart rate.
Recording: Recording rate
1s,5s,15s,60s
Depending on the Polar product model and accessories used, the samples of your heart rate, speed, cycling cadence, power and altitude are stored in 1, 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 running and cycling computer up more rapidly. The remaining recording time is shown at the start of the workout or on the bottom row of the product display when setting the recording rate. The samples recorded during your workout are transferred to the software where they can be used to further analyse your training.
Recording: Target zone limits
Recording: Time in target zone
The Time in Target Zone feature calculates the amount of total training time spent in your personal target zone. You can use this feature together with the Total Exercise Time to determine the effectiveness of your training program.
Cycling: OPTIONAL Bike Mount (see accessories on this page)
Watch: Alarm with snooze
Watch: Date and weekday indicator
Watch: Dual time zone
A feature that allows you to choose between two time zones.
Watch: Low battery indicator
Watch: Reminders (visual/alarm)
Watch: StopWatch
Watch: Time of day (12/24h) with alarm
Watch: User replaceable battery
Transmitter: Polar WearLink® coded transmitter (changeable battery)
included in product
Transmitter: Polar T31 coded™ transmitter
compatible