CONTENTS
1. INTRODUCTION .................................................................................................................... 4
2. THE COMPLETE TRAINING SYSTEM............................................................................................ 5
Training Computer Parts..................................................................................................... 5
Training Software.............................................................................................................. 5
Available Accessories......................................................................................................... 6
3. GETTING STARTED ................................................................................................................ 7
Basic Settings..................................................................................................................... 7
Button Functions and Menu Structure......................................................................................... 7
4. PREPARE FOR TRAINING ......................................................................................................... 10
Plan Your Training ............................................................................................................... 10
Sport Profiles...................................................................................................................10
Polar Endurance Training Program........................................................................................ 10
Calibrate the Polar s3+ Stride Sensor ....................................................................................... 10
Calibration by Running Wizard.............................................................................................10
Set Calibration Factor Manually ........................................................................................... 11
Calibrate Sensor by Running a Known Distance (on-the-fly calibration) ........................................11
5. TRAINING........................................................................................................................... 13
Wear the Heart Rate Sensor .................................................................................................... 13
Start Training...................................................................................................................... 13
Train With Polar ZoneOptimizer................................................................................................ 14
Start Training Session with Polar ZoneOptimizer...................................................................... 14
Use Polar Endurance Training Program....................................................................................... 16
Training Views .................................................................................................................... 16
Button Functions During Training .............................................................................................. 19
Record a Lap ...................................................................................................................19
Lock a Sport Zone.............................................................................................................20
Night Mode .....................................................................................................................20
View Quick Menu..............................................................................................................20
Pause / Stop Training Recording............................................................................................... 20
6. AFTER TRAINING .................................................................................................................. 21
Analyze Training Results .................................................................................................... 21
Training Benefit ............................................................................................................... 23
Week Summaries.............................................................................................................. 24
Totals Since xx.xx.xxxx ....................................................................................................... 25
Delete Files ..................................................................................................................... 25
Reset Week Summaries...................................................................................................... 25
Reset Totals .................................................................................................................... 26
7. DATA TRANSFER .................................................................................................................. 27
Transfer Data ...................................................................................................................... 27
8. SETTINGS .......................................................................................................................... 28
Sport Profile Settings ............................................................................................................ 28
Running Settings..............................................................................................................28
Cycling Settings ............................................................................................................... 28
Other Sport Settings..........................................................................................................30
Heart Rate Settings............................................................................................................... 30
User Information Settings ....................................................................................................... 31
Maximum Heart Rate (HRmax) ............................................................................................31
OwnIndex® .....................................................................................................................31
General Settings .................................................................................................................. 31
ENGLISH