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Polar RS400SD Running Computer

Features

The RS400sd is designed for the analytical runner who demands more information.The ability to plan, monitor and analyze training data including speed and distance at your fingertips.

MORE DETAILED FEATURES for this product- click here





Contents

Polar RS400SD Wrist unit
Polar Wearlink Coded chest transmitter
Elastic strap
Getting started guide
Customer service card
Polar ProTrainer 5 software
USB cable
IrDA USB 2.0 adapter
S1 foot pod
Two year warranty

Video tutorials

There is no video tutorial for this product.

Instruction manual

A manual is provided in your product. If you have lost it, or prefer to view it online, please click here for a PDF file.
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Recommended for

The RS400SD is designed for running.

Compare to other like products

Compare to other Running models - click here



Customer reviews

Great information for this product

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How to take care of your product:
Care of the Wrist Unit (IF APPLICABLE)-
The following suggestions help in maintaining the water resistance:


• Keep your unit clean.


• Wipe off any moisture before putting the unit away.

You may also wash it with mild soap and water solution under running water. Remember not to press any buttons.


• Do not store the unit in non-breathable material (i.e. plastic bag or damp gym bag).


• Do not operate the buttons whilst under water or when wet.


• Keep your unit out of extreme cold (below –10 º C/14 ºF) and heat (above 50 ºC/120 ºF)


If the Battery runs out -
• The first sign that the battery may be running down is when the display fades. This may become apparent when the digits fade when the back light is used (certain models).


• We recommend that you send your unit to the Polar Service. The rubber seal that ensures water resistance should be checked and the unit should be tested for water resistance every time it is opened.


• Service to your unit by yourself or an unauthorized service may damage your unit.


• Warranty does not cover damage or consequential damage caused by service not authorized by Polar.




Care of the Transmitter (IF APPLICABLE ) -
Proper care of the transmitter after use ensures longer service life for the transmitter.


• Wash the transmitter regularly after use. T31, T31C, T61 transmitters should be washed with a mild soap and water solution. Dry it carefully with a soft towel after washing.


• WearLink transmitter strap and connector should be rinsed with water. Never store the transmitter when it is wet, and store the strap and connector separately. Sweat and moisture can keep the electrodes wet and the transmitter activated, which shortens the battery life.


• Store your Polar product in a cool and dry place. Make sure that the electrodes do not contact anything damp, such as sport towel or wet elastic strap. Do not store a wet transmitter in any kind of non-breathing material, such as a plastic bag or a sports bag.


• Do not bend or stretch the transmitter. This may damage the electrodes.


• Readjust the elastic strap periodically so that the transmitter fits firmly around the chest.


• Only dry the transmitter with a towel. Hard-handed handling may damage the electrodes.


• Keep your Polar product out of extreme cold and heat. The operating temperature is -10 ºC to 50 ºC/ 14 ºF to 122 ºF. Do not expose the Polar prodcut to direct sunlight for extended periods, such as leaving it in a car.


• T31, T31C, T61 transmitters can be washed with mild soap and a gentle brush. If the electrodes appear discoloured, the transmitter needs to be washed. Do not use any alcohol or a solvent based detergent.


• WearLink strap and the elastic strap of the T31, T31C and T61 should be washed regularly in a washing machine at 40ºC/104ºF or at least after every fifth use. This ensures reliable measurement and maximizes the life span of the transmitter. Use a washing pouch. Do not soak, spin-dry, iron, dry clean or bleach the strap. Do not use detergent with bleach or fabric softener. Never put the transmitter connector in the washing machine or drier!
• If your T31, T31C or T61 transmitter does wear out, a new one is available at a special replacement cost. Polar recycles used transmitters. (Please note, that this does not apply to WearLink transmitters.)

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How to use a chest transmitter
(IF APPLICABLE to this product)-

To take off the chest transmitter, twist the connection as if you are ringing out a kitchen towel.
To keep the chest transmitter clean, simply wipe off with a clean towel after each use. Occasionally wash in a washing machine on cold with a small amount of detergent. Hang dry.

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Why use a heart rate monitor for running

As a runner, you have probably been programmed to count the miles and live by the stopwatch. This is how runners have trained for years. The more miles the better and the faster the better. But the approach to training has been changing over the past several years.

Athlete turned coach Marcus O'Sullivan, who has run more sub 4-minute miles than anyone, credits heart rate for prolonging his career. He was a skeptic like many runners are today. But you can't argue with success. O'Sullivan now trains his collegiate athletes using the same technology that he once resisted and later adopted.

To understand how an HRM can help your running, we established the Polar 3 Point Message:

In order to reach your goals, you need to train at the right intensity.
Heart rate is the only accurate measurement of your intensity or your exertion level.
A Polar HRM is the easiest and most accurate way to continuously measure your heart rate.
If you're not using one, you probably know someone that does. You may have resisted until now, and hopefully that will end here. There are many different thoughts on how to get the most out of your running. The key to success is variety. Endurance workouts, tempo runs and AT intervals are at the heart of an effective program. A heart rate monitor is the one thing that can lead you through each one of those workouts, and give you the valuable feedback that can help you turn weaknesses into strengths, improve your fitness, or lose those last few pounds.

For fitness runners, you will benefit the most by running in a particular zone each day. For weight management, running in the 60-70% zone will help you burn fat and build endurance. Increase your fitness by doing tempo runs in the 70-80% zone. An HRM is not just for competitive runners. It can help any runner!

To prepare for competition, it's important that you build endurance, strength and speed. For endurance and recovery workouts, it paces you so you don't overdo it. For tempo runs, it keeps you on track. And for interval workouts, it makes sure you go hard enough and you recover when it's time. Nothing else can guide you that way. It can show you when you're dehydrating, or running out of nutrition, or not recovered from a previous days workout. It allows you to analyze workouts and races. Racing flats are great. But if you're not training right, you might as well be wearing work boots.

If you're very new to the concept of an HRM, you might be wondering WHAT'S AN HRM. It consists of a watch worn on your wrist, and a transmitter that you comfortably wear against your skin and around your chest. The transmitter picks up the signals of your heart, and sends them wirelessly to the watch you wear on your wrist. It's that simple. No wires, no taking your pulse and doing a multiplication equation. Just look at your wrist and it's there. AND THE KEY, IT'S DISPLAYED CONTINUOUSLY. The continuous display is what makes it effective. It's there to guide you during your entire run. Just like a coach with a clipboard and a bullhorn. Just as effective, but a little more subtle!

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Why use a heart rate monitor?
By monitoring heart rate, the simple observation that the harder we exercise, the faster our heart beats is put to good use. Professional athletes and amateurs alike have for decades been relying on the information provided by their heart rate monitor for the following reasons:

A heart rate monitor is like a rev counter, giving a precise measurement of exercise intensity.
Training at your own ideal pace is made possible with a heart rate monitor.
Direct measurement of heart rate during exercise is the most accurate way to gauge performance.
Progress can be monitored and measured, increasing motivation.
It maximizes the benefits of exercise in a limited amount of time.
It introduces objective observation. Are you on the right track? Are you improving?
It is a tool for regulating frequency and intensity of workouts.
Because of the immediate feedback it provides, heart rate monitoring is an ideal training partner.
How does it work?
When you start training, your heart rate increases rapidly in proportion to the intensity of the training. In Polar Heart Rate Monitors, the transmitter belt detects the electrocardiogram (ECG - the electric signal originating from your heart) and sends an electromagnetic signal to the Polar wrist receiver where heart rate information appears.

The heart moves blood from the lungs (where the blood picks up oxygen) to the muscles (which burn the oxygen as fuel) and back to the lungs again. The harder the training, the more fuel the muscles need and the harder the heart has to work to pump oxygen-rich blood to the muscles.

As you get fitter, your heart is able to pump more blood with every beat. As a result, your heart doesn’t have to beat as often to get the needed oxygen to your muscles, decreasing resting heart rate and exercise heart rate on all exertion levels.

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Get Started
The first step to integrating your heart rate monitor into your running program is to determine your individual training zones. These are the zones that you will use for Recovery/Endurance, (60-70%), Aerobic (70-80%) and Anaerobic (80%+) training. Some trainers advocate as many as five training zones, and that may be right for your training. These are the core zones that we use to demonstrate how a program would work. . Once you establish your zones, your heart rate monitor will allow you to meet the training goal for each day's workout.

So how do you find your zones? The key is to establish personalized numbers that work for you. When using a formula, which is recommended for weight conscious or fitness runners, you establish your zones off of estimated max heart rate. We recommend the Karvonen formula that factors in your Morning Resting Heart Rate (MRHR). This will personalize numbers not only for your age, but also for your fitness level. Just follow the instructions listed below.

For the more serious or competitive runner, knowing your Anaerobic Threshold (AT) is the key to your training. This is the point where your body goes from Aerobic, to Anaerobic and lactic acid starts to become a factor. By knowing this point (on average between 80 and 90% of Max hr), you can fine-tune your zones. The most effective way to determine your AT is having it determined in a clinical environment. These tests are more common today and can be done at a sports training facility or clinic. As an alternate, you can take a sub-max test like the one that is described in the Precision Running book (visit the Polar store). This test, while not as efficient as having it done clinically, can give you a more precise foundation for establishing your training zones than a formula.

Karvonen Formula

First, you must take your heart rate for three mornings in a row before getting up from bed. Once you have those numbers, take the average of the sum:

Morning 1# + Morning 2# + Morning 3# = ( X)
(X) Divided by 3 = Morning Resting HR (MRHR)

This is the single best indicator of your state of fitness. Once you have this number established as a baseline, you could use it to understand more about yourself than you can imagine. Take it again every once in a while, at least once every two weeks.

As your fitness improves, you will most likely see that number going down.

If you see an elevated number, it could mean the following:

You did not recover from a hard workout the day before
You need more rest
Your body has begun fighting off an oncoming illness
This is critical information, especially on days when you have a hard workout planned. You may have to adjust your expectations for that workout, or put it off for the next day when you are better rested.

Target Zones

The next step is to set up your target zones. Some experts advocate as many as 5 Target Zones. For the sake of simplicity, we will talk about the three key zones:

60-70% Builds endurance, recommended for recovery
70-80% Good for tempo workouts
80+ Interval workouts and AT training
First use the formula:

220 minus your age (A)= estimated max hr (HRMx)

HRMx minus MRHR= (C)

Now find your personal target zones

(C) X .60 = (D) D + MRHR = ( ) 60% limit number
(C) X .70 = (E) E + MRHR = ( ) 70% limit number

Example:
Jeff is 40 years old and his morning resting hr is 38.

220 minus 40 = 180
180 minus 38 = 142

142 X .60 = 85 85 + 38 = (123)
142 X .70 = 99 99 + 38 = (137)

For Jeff's Long Workouts his target zone is 123-137

Now use that formula to find all three of your target zones. You may have to use this as a starting point and adjust your numbers after several workouts. If you're serious, visit a sports clinic and get your AT tested.

The Polar S-Series Products have the patented OwnIndexS feature. You can test your Vo2max and actually get a rating of how well your body processes oxygen. This will allow you to track improvements and even see if you are genetically predisposed to be a world-class runner.

For an advanced training program, visit the Polar Store and check out the Precision Heart Rate book from Dr. Ed Burke. If you're a fitness runner, the Precision Running booklet is for you.
Good luck with your training program!
If you are just starting to exercise, or are trying to take your exercise to the next level, you should check with your doctor to make sure that it is safe for you to do so.
Polar RS400SD with
Wearlink Coded Chest Transmitter
DESIGNED for Running
Retail Price $369.95 Sale Price $349.95
FREE OVERNIGHT SHIPPING
(Monday - Saturday) included
select chest strap size
(see sizes below):
Wearlink Coded Chest Strap Sizing Choices
(measure just below the pectoral muscle or breast):
X-Small-Small 20 to 30 inches
Medium-XLarge 30 to 45 inches
XXXLarge 46 to 60 inches
Coded (click here for more info)
ACCESSORIES THAT ENHANCE YOUR PRODUCT
Wearlink elastic strap
Replacement
Elastic
Strap		 Wearlink Chest Transmitter
Replacement
Wearlink Coded
Chest Transmitter
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Conductivity Gels
Conductivity Gel
for better transmission		  
more info  
   
   
Detailed Features:


Wireless ECG accurate heart rate

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Polar sport zones - Helps you to train at the right intensity. Polar sport zones provides an easy way to select and monitor the intensity of your training and to follow Polar’s 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).

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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 OwnZone Light corresponds to 60-70% of your maximum heart rate. This intensity still feels fairly easy for most people. It helps in weight control and improves endurance and cardiovascular fitness.

The OwnZone Moderate corresponds to 70-80% of your maximum heart rate. This intensity is especially good for people who are exercising regularly. Exercising in this zone is particularly effective for improving cardiovascular fitness.

The OwnZone Hard corresponds to 80-90% of maximum heart rate. You will find yourself breathing heavily, having tired muscles and feeling fatigued. This intensity is recommended occasionally for fit people.

The OwnZone Weight corresponds to about 60-75% of your maximum heart rate. The OwnZone Weight is ideal for weight loss exercise for less fit individuals and for those recovering from sickness or intensive training.

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Polar 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.

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Polar Fitness Test with OwnIndex - 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.

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Polar OwnCode® W.I.N.D. - Prevents cross-talk from other heart rate monitors. As more and more people use heart rate monitors today, preventing cross talk from other devices in group situations at the gym or when jogging with a friend becomes essential. The unique coded technology blocks unwanted signals from other heart rate monitors, ensuring disturbance-free transmission of your heart rate data.

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Polar OwnOptimizer™ -Train and rest in the right balance. Polar OwnOptimizer test tells you whether you have recovered enough for your next training session. 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 nice-scale description of your personal training status.

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HR-based target zones with visual and audible alarm - 3 alarms

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HR max (Polar Fitness test-based)

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HR max (age-based)

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Interval timers - The freely programmable Interval Trainer will automatically guide you through the interval training session with the help of the preset exercise 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.

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Maximum heart rate of total exercise - A figure expressed in beats per minute (bpm) representing the peak heart rate measured over a specific period of time (e.g. an exercise session).

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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. an exercise session).

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Minimum heart rate of total exercise

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Average heart rate of each lap

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Maximum heart rate of each lap

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Number of laps - 99

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Automatic lap recording

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Exercise Date

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Interval trainer (HR, pace, distance) guided workouts - Create your personal multizone workouts with heart rate/speed/
distance and timing guidance. Allows you to create and name your own favorite 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. * requires optional Polar s1 foot pod or Polar S3 stride sensor.

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ZonePointer - Makes it easy to stay in your target zone. A visible and moving symbol on the display of your Polar product indicating that you are inside the pre-set target zone.

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ZoneLock -Simply the easiest way to set a target zone. You can activate a target zone with a press of a button during your run. You can also deactivate the zone alarm just as easily – by pressing a button.

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Speed/Pace and Distance - 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.

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Speed displayed in pave, or kmph/mph

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Running index - Based on heart rate and speed data measurement during the run. Running Index is based on heart rate and speed data measured during the running exercise. 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.

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Shoe selection

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Target pace

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Target pace difference

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Target pace alarms

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Trip odometer

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Run distance

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Time and distanced based interval timer

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Totals mileage, kilocalories, time training

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Distance summaries

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Speed/Pace summaries

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Speed/Pace target zones

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Speed/Pace lock

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Polar S1 foot pod

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Bike mount (OPTIONAL)

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Transfer exercise data from wrist unit to polarpersonaltrainer.com via Polar WebLink (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.

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Compatible with Polar ProTrainer 5™ software Polar ProTrainer 5 is a sophisticated software designed to provide you with deep understanding of your training. It ships exclusively with Polar’s high-end Running, Cycling, and Outdoor Sport products, and functions as a stand-alone Windows software in a PC.

Use the software to plan your workout in advance with multiple planning options, and transfer the settings to your Polar product. After your training, you can analyze the results with versatile graphs that you can customize according to your unique needs.

A customizable calendar provides a complete training log where each transferred exercise file automatically creates a diary entry with all your training data. Use different reports for long-term development follow-up.

The Polar ProTrainer 5 professional software comes with Polar RS400, Polar RS400sd, Polar RS800 and Polar RS800sd. It will be updated to Polar AXN500, Polar AXN700, Polar S625X, Polar S720i and Polar S725X during 2006-2007.
click here for detailed information on this software.

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Polar IrDA USB 2.0 adapter or internal/external non-Polar IrDA adapter

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R-R recording - Measures heart beat intervals and reflects autonomic nervous system in heartbeat regulation. Measures your heartbeat intervals and reflects autonomic nervous system activity in heartbeat regulation. The R-R interval measurement is most useful at rest and at low intensities. Relaxation rate indicates the state of your physical recovery.

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Number of exercise files (with summaries) - 99 - 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.

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Exercise file info page with date and time

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Exercise Time (total) - The time you have exercised with the stopwatch running. The Total Exercise Time feature keeps track of your cumulative exercise time since last resetting the counter. This feature gives you yet another way to set daily or weekly exercise goals for yourself.

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Time in target zone - The Time in Target Zone feature calculates the amount of total exercise time spent in your personal target zone. You can use this feature together with the Total Exercise Time to determine the effectiveness of your exercise program.

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Target zone limits
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Average heart rate

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Maximum heart rate - The highest number of heartbeats 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. HRmax is a useful tool for determining the intensity of exercise. For a rough estimate of your maximum heart rate subtract your age from 220.

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Last OwnIndex

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Calorie expenditure (Exercise/Total/Fat%) - 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.

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Memory left indication

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Lap info

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Heart rate (displayed as bpm) - A measurement of the work your heart does, most commonly expressed as the number of beats per minute (bpm).

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Heart rate (displayed as % of maximum heart rate) - A measurement of the work your heart does, expressed as % of your maximum heart rate.

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Automatic/Manual target zone (% / bpm/ HRR%)

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Visual and audible alarm in target zones

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Water resistant - 50m

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Back light

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HeartTouch - This function enables button free operation of certain main functions, e.g. when gloves make pressing buttons difficult. Activate the HeartTouch function by bringing your wrist unit close to the Polar logo on your transmitter. The HeartTouch function operates only when wearing the transmitter.

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Easy start (setting wizard) - A feature where the receiver guides you through the necessary settings.

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Over-sized display

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User configurable displays- All lines

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KeyLock

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Event countdown timer - Set your goal and stay motivated. Keeps your motivation high by showing how many days are left before your next running event (e.g. Berlin 23 days).

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Display zoom

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Graphical target zone indicator

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Time of day (12/24h) with alarm

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Dual time zone - A feature that allows you to choose between two time zones.

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Date and weekday indicator

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Stopwatch

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Low batter indicator

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Alarm with snooze

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Reminders (visual/alarm)

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User replaceable battery

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Polar WearLink 31 coded transmitter (changeable battery) - included in product

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Polar T31 code transmitter - compatible
 
Manufacturer:Polar Model #RS400SD Color: as shown Part #RS400SD sku #725882263601
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