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1. 3 Press OK The wrist unit returns to the Fitness Test Trend view 18 Fitness Classes The Polar Fitness Test result your OwnIndex is most meaningful when comparing your individual values and changes them Ownlndex can also be interpreted according to your gender and age Locate your Ownlndex the table to find your current cardiovascular fitness classification compare it with those who are of the same age and gender Age YEARS VERY 24 5 29 MEN DANAE SE Siw 5 39 a co 1 LOW lt 32 lt 31 lt 29 lt 28 lt 26 lt 25 lt 24 lt 22 lt 21 lt 27 lt 26 lt 25 lt 24 lt 22 21 19 18 16 2 LOW 32 37 31 35 29 34 28 32 26 31 25 29 24 2 22 26 21 24 27 31 26 30 25 29 24 27 22 25 21 23 19 22 18 20 16 18 3 4 FAIR MODERATE GOOD 44 50 43 48 41 45 39 43 36 41 35 39 33 36 31 34 29 32 37 41 36 40 34 37 32 35 30 33 28 31 26 29 24 27 22 24 gt 62 gt 59 gt 56 gt 54 gt 51 gt 48 gt 46 gt 43 gt 40 gt 51 gt 49 gt 46 gt 14 gt 41 gt 38 gt 36 gt 33 gt 30 This classification is based literature review of 62 studies where VOzma was measured directly in healthy adult subjects in the USA Canada and 7 European countries Reference Shvartz E Reibold RC Aerobic fitness norms for males and females aged 6 to 75 years a review Aviat Space Environ Med
2. Enter your program choice and the amount of exercise and the Polar Fitness heart rate monitor provides you with an exercise program Use the Polar heart rate monitor during your exercise sessions and check the recorded data from the electronic Diary after exercising In the Diary you can compare and chart your progress against your targets Perform the Fitness Test once a month and see how your fitness level is proceeding over the long term This manual contains the information you need to use and maintain your product Please read this through to understand how to use the functions and to get the most out of your Polar heart rate monitor Please also check our web sites for the best product and training tips and other value adding services www PolarFitnessTrainer com and www polar fi CONTENTS 1 GETTING STARTED PERSONALIZE YOUR POLAR 1 ll PRODUCT ELEMENTS ttti 7 12 WRIST UNIT BUTTONS AND SYMBOLS 13 BASICSETINGS 14 MEASURING YOUR HEART TEST YOUR FITNESS LEVEL GET YOUR OWNINDEX 14 2 1 PERFORMING THE FITNESS TEST 15 22 FITNESS TEST TREND 18 SET YOUR GOAL CREATE WORKOUT PROGRAM 20 3 1 CREATING YOUR PROGRAM E 32 VIEW AND EDIT YOUR PROGRAM 23 3 3 PROGRAM 29 34 UPDATE YOUR PROGRAM 31 REACH YOUR GOAL
3. The last day of the selected week Cumulative exercise duration in the Moderate intensity zone Press OK to view the exercise duration in different intensity zones Press the A Y buttons to move between intensities Press Back to return to the HR zones view Alternatively press and hold the Back button to return to the Time of Day display 50 5 3 TOTALS FILE In the Totals File you can view your total cumulative exercise count duration and burned calories in several exercises starting from the previous reset 1 If you start from the Time of Day display press OK 2 Press the A V buttons until File is displayed Press OK 3 Press the A V buttons to select TOTALS Press OK Note If Empty is displayed no exercise information has been recorded in the File Scroll through the following information with the A Y buttons Total Exe Count exercise count 1 The last reset date of the total t 2 di cumulative count _ Total cumulative exercise count Y starting from the previous reset Note When you have recorded 65 535 exercise sessions the total cumulative exercise count is automatically reset to zero Total Duration The last reset date of the total cumulative exercise duration Total cumulative exercise duration for several exercise sessions starting from the previous reset Note Your total exercise duration is displayed in hours and minutes until you reach 99 hours and 59 minutes
4. 61 3 11 1990 ENGLISH 19 3 SET YOUR GOAL CREATE WORKOUT PROGRAM The Polar Keeps U Fit Own Workout Program is based on your current fitness level giving you guidance on how much you need to exercise to achieve your personal fitness goals The personalized Keeps U Fit Own Workout Program helps you to plan your exercise by recommending total exercise duration calories and exercise duration in different intensity zones The Program takes into account your current fitness level your personal target and how many times per week you want to exercise Based on these values you receive weekly and daily exercise targets The Program provides you with weekly exercise times and calories and the number duration and intensity of individual exercise sessions Overview of Keeps U Fit Own Workout Program Use your Polar fitness heart rate monitor while exercising and check the current week s recorded data in the electronic Test Your Fitness Level Diary In the Diary you can compare your weekly exercises by performing Polar Fitness Test against your targets and see if you are achieving your Result Your current fitness level OwnIndex weekly targets as planned In the File menu you can see more detailed information about your exercise sessions Create the Program To monitor your long term fitness level progress you can Ml Follow Up perform the Polar Fitness Test once a month and compare oe the measur
5. START EXERCISING 32 4 1 STARTING EXERCISE RECORDING 32 42 FUNCTIONS DURING EXERCISE corte tte ettet aeta T 33 1 3 STOPPING THE EXERC ISE 2actncttcittst tette tertia Peeters baro 38 4 4 EXERCISE SETTINGS LEE AU e FOLLOW UP YOUR ACHIEVEMENTS cices incitant ttnnctacettoekctntatusstcnsutetkocscacuced 46 5 1 DAILY FILE AME dd dil 49 ENGLISH 5 10 11 12 13 14 9 37 TOTALS FILE 50 5 4 DIARY SETTINGS 7 1 WATCH SETTINGS 7 2 HEART RATE SETTINGS 7 3 USER SETTINGS 7 4 GENERAL SETTINGS CARE AND MAINTENANCE PRECAUTIONS 9 1 INTERFERENCE DURING EXERCISE 9 2 MINIMIZING POSSIBLE RISKS WHEN EXERCISING FREQUENTLY ASKED QUESTIONS TECHNICAL SPECIFICATION 1 GETTING STARTED PERSONALIZE YOUR POLAR F11 1 1 PRODUCT ELEMENTS The Polar fitness heart rate monitor set consists of the following items Wrist Unit The wrist unit includes Polar Keeps U Fit Own Workout Program You can create update and monitor your Program with the wrist unit Polar WearLink Coded Transmitter The connector transmits your heart rate signal to the wrist unit The electrode areas of the strap detect your heart rate User Manual with Quick Guide This User Manual contains the necessary information on using your Polar fitness heart rate monitor For a quick reference take the function map included in the Quick Guide with yo
6. Cal kcal H Fat percentage of the burned v calories Duration Exercise name Duration Time of day the exercise started 00 45 25 Exercise duration hh mm ss An estimate of fat consumption is calculated using total calories Cal kilocalories kcal expended during an exercise session Fat percentage can vary between 0 and 60 and is shown with a percentage accuracy of 5 47 48 Heart Rate Maximum Max and average Avg heart rate in beats per minute alternate with the percentage of maximum heart rate reading HR zones displayed if the Program exercise was selected while exercising Press OK to view information for the Light Moderate and Hard intensity zones Press the A V buttons to move between intensities Target exercise duration in the selected intensity zone The intensity zone bar is highlighted Exercise duration in the zone Press Back to return to the HR zones view Time in Zone displayed if the Manual exercise was selected I 1 1 while exercising and HR limits cd ri were on is Heart rate limits Exercise duration between heart rate limits 003 Press the Back button to return to the Daily File Alternatively press and hold the Back button to return to the Time of Day display Deleting File 1 In the Duration display press and hold the Light button until DELETE FILE is displayed 2 Press the A V buttons to selec
7. EXERCISING Exercise may include some risk Before beginning a regular exercise program it is recommended that you answer the following questions concerning your health status If you answer yes to any of these questions we recommend that you consult a doctor before starting any training program Have you been physically inactive for the past 5 years Do you have high blood pressure or high blood cholesterol Do you have symptoms of any disease Are you taking any blood pressure or heart medication Do you have a history of breathing problems Are you recovering from a serious illness or medical treatment Do you use a pacemaker or another implanted electronic device Do you smoke Are you pregnant Note that in addition to exercise intensity medications for heart blood pressure psychological conditions asthma breathing etc as well as some energy drinks alcohol and nicotine may affect your heart rate It is important to be sensitive to your body s responses during exercise If you feel unexpected pain or excessive fatigue when exercising it is recommended that you stop the exercise or continue at a lighter intensity 16 Notice to individuals with pacemakers defibrillators or other implanted electronic devices Individuals who have a pacemaker use the Polar fitness heart rate monitor at their own risk Before starting use we always recommend a maximal exercise stress test under a doctor s supervision The test is to
8. In the Time of Day display the trophy remains as an alternative display logo for the next week You can change the display logo by pressing and holding the A button 55 Monthly Follow Up The wrist unit automatically reminds you to perform the Fitness Test on the first day of the month if you have not performed the Fitness Test for one month 1 Press the A button to open the reminde 2 TEST YOUR OWNINDEX is displayed Press OK to enter to the Fitness Test menu If you do not want to perform the Fitness Test press and hold the Back button to return to the Time of Day display For further information on Fitness Test see the section Test Your Fitness Level Get Your Ownlndex 56 6 GET EXTRA BENEFIT FROM POLAR APPLICATIONS DATA COMMUNICATION Your Polar fitness heart rate monitor offers you the option of transferring data between your wrist unit and PC You can edit and transfer your wrist unit settings easily from your to your wrist unit via the Polar UpLink Tool Moreover you can design your own logo to personalize your wrist unit or select one from the Polar Logo Gallery For further information on system requirements see the chapter Technical Specifications The Polar WebLink application offers you the option of transferring exercise data from your wrist unit to your personal training diary on the Polar Fitness Trainer web service for graphical analysis and long term follow up The Polar Fitness Trainer is a com
9. The material in this manual is for informational purposes only The products it describes are subject to change without prior notice due to the manufacturer s continuous development program Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein Polar Electro Inc Polar Electro Oy shall not be liable for any damages losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the use of this material or the products described herein This product is protected by one or several of the following patents 155293 188223 US5491474 DE4215549 GB2257523B FR92 06120 HK113 1996 69591671 4 FI110303 W096 20640 EP 0748185 US6104947 US6714812 F1114202 US 6537227 EP 1055158 US5719825 US58048027 Other patents pending Manufactured by Polar Electro Oy Professorintie 5 FIN 90440 KEMPELE Tel 358 8 5202 100 Fax 358 8 5202 300 www polar fi www PolarFitnessTrainer com POLAR 82 ENGLISH 12h 24h time mode Alarm setting Backlight Basic settings Care and maintenance Data communication Date settings Diary 2 52 Daily file 46 Disclaimer 82 Exercise setting Fitness classes Fitness test trend Fitness test Fitness bullets Frequently asked questions Functions during the exercise General settings Guar
10. and hold OK Alternatively if you want to pause the exercise recording press the Back button and select SETTINGS with the A V buttons Press OK 2 HR ALARM HR LIMITS and HR VIEW are displayed Press the A V buttons to select HR Alarm HR Limits or HR View Press OK HR alarm Select VOL 2 loud VOL 1 quiet or alarm OFF with the A V buttons Press OK HR limits If you are using Manual exercise and OwnZone or Automatic HR limits select HARD MODERATE LIGHT or BASIC with the A V buttons Press OK Your limits are displayed for a few seconds Alternatively if you are using Manual limits or Program exercise your target heart rate limits are displayed for a few seconds HR view Select HR beats per minute or HR percentage of your maximum heart rate with the A V buttons Press OK When you have modified the settings the wrist unit returns to either Exercise mode or Exercise pause mode For further information see the section Exercise Settings Note The wrist unit shows the exercise or exercise pause mode if you do not press any of the buttons within one minute 4 3 STOPPING THE EXERCISE 1 Press the Back button Your current heart rate is displayed Exercise recording is paused is displayed 2 Select EXIT with the V buttons and press OK Summary of your exercise is displayed Exercise duration hh mm ss Calories burned during the exercise Cal kcal The maximum max and average avg heart rate of
11. authorized Polar Service Center only At the same time a full periodic check of the Polar heart rate monitor will be done Note e Ifthe ij symbol is displayed and you have switched the alarm on the alarm will still activate one more time After that the alarm symbol n disappears If you try to reset the alarm the wrist unit displays Battery Low You cannot reset the alarm until the battery is changed e In cold conditions the low battery indicator may appear but the indicator is deactivated when you return to a normal temperature e Water resistance cannot be guaranteed after unauthorized service Taking Care of Your WearLink Transmitter Detach the connector from the strap when not in use If you use insect repellent on your skin you must ensure that it does not come into contact with the transmitter ENGLISH 73 WearLink Connector Clean the connector regularly after use with a mild soap and water solution Never use alcohol or any abrasive material such as steel wool cleaning chemicals on any part of the transmitter Do not dry the connector any other way than with a towel Mishandling may damage it Never put the connector in a washing machine or a drier WearLink Strap The strap can be washed in a washing machine at 104 F 40 C We recommend that you use a washing pouch We recommend that you wash the strap after each time you have used it in pool water with a high chlorine content D
12. gt R Press OK to enter the menu Press the A V buttons to move forward in the menus Press and hold the Back button to return to the Time of Day display POLAR F11 QUICK GUIDE Compare achieved exercise values against your weekly exercise targets and see if you are achieving your targets as planned Monitor information View detailed Change alarm Perform the Polar Create and edit such as your heart information on time of day and Fitness Test and Polar Keeps U Fit rate and calories your latest exercise other settings view your long term Own Workout burned during your sessions as well as progress Program exercise sessions the long term information on your exercises M M Press V Press V Press V Press V OK OK OK OK OK START DAILY WATCH TEST CREATE v v v v v SETTINGS WEEKLY HR SET TREND EDIT v v v y Back TOTALS USER SEND SETTINGS v v v SEND GENERAL Back SEND Back Back Back P Dear customer Congratulations on your purchase of a new Polar Fitness Heart Rate Monitor The Polar Fitness heart rate monitor helps you to achieve your personal fitness goals The Polar Fitness heart rate monitor includes the Polar Keeps U Fit Own Workout Program which helps you to create a personalized training program keep a diary of your exercise sessions and follow your progress The Program is based on and personalized by using your current aerobic fitness level measured with the Polar Fitness Test
13. physical activity LOW You do not participate regularly in programmed recreational sport or heavy physical activity For example you walk only for pleasure or occasionally exercise sufficiently to cause heavy breathing or perspiration The test begins with Fitness Test and your heart rate being displayed The increasing number of arrows indicates that the test is in progress Stay relaxed Keep your hands beside your body and limit body movements and communication with other people Note e If USER SETTINGS MISSING appears some of the user settings are missing Press OK to complete all your settings For further information see the section User Settings You can stop the test at anytime by pressing the Back button Fitness Test Failed is displayed for a few seconds Your most recent Ownlndex value is not replaced If the wrist unit does not receive your heart rate at the beginning or during the test the test fails Check that the transmitter electrodes are wet and that the textile strap is snug enough When the test is over the following information is displayed Your current OwnIndex unin g V05 ml kg min 507 Yourfitness classification for further information see the IC 10 05 IN section Fitness Classes Test date 4 Press OK UPDATE USER SET is displayed 5 Press the A V buttons to select YES or NO Press OK Select only if you know your laboratory measured VO0 value and it differ
14. rate limits as bpm or as 96 depending on your settings The iH symbol moves left or right according to your heart rate If the symbol is not visible it means your heart rate is either below or above Q your target heart rate limits s 00 17 25 The alarm sounds provided the zone alarm l is switched on 34 HR zones displayed if Program exercise is selected The time spent in your present intensity zone The intensity zone symbol shows you the zone you are at the moment The target intensity zone bar is highlighted if you are within your target heart rate zone Exercise Targets displayed if Program exercise is selected Exercise name Target exercise duration Target calories Cal kcal OO 14 ps Note Your target heart rate zone is automatically defined according to your Program exercise targets When your Program exercise target time in the zone is fulfilled the target heart rate limits are changed For example if your exercise includes both Moderate and Hard intensity zones your lower limit is at first defined according to your Moderate zone and then changed to Hard zone after the Moderate zone is fulfilled When your target exercise time in all the zones is fulfilled the limits are changed to Light limits Changing the Displayed Exercise Information In the Exercise and Calories display you can change the upper row information to personalize the display by pressi
15. time YEARLY MONTHLY WEEKLY DAILY or HOURLY or you can set the reminder to activate only ONCE or turn the reminder OFF Press OK Note If you switch the reminder off you can activate it later by selecting the repetition time Exercise 14 Press the A V buttons to select an exercise to be linked to the reminder or NONE if you do not want to link the reminder to an exercise session Press OK Note If you have not created a Program you cannot link an exercise session to the reminder only NONE is available Reminder Text Editing You can rename reminders with eight letters The available digits are 0 9 space A Z a z 261 9 The adjustable letter is underlined and blinking Press the V buttons to change the letter Press OK to accept the selected letter Press Back to move a letter you have previously set Aerobic A a a Y Press and hold OK to skip editing the rest of the letters After editing the last letter press OK The wrist unit returns to the Reminder Selection menu Continue Viewing and Editing reminders or return to the Time of Day display by pressing and holding Back Viewing and Editing Reminders 1 If you start from the Time of Day display press OK 2 Press the A V buttons until Settings is displayed Press OK 3 Press the A V buttons to select WATCH Press OK 4 Press the A V buttons to select REMIND Press OK 5 Select the desired reminder with
16. you can display Return to the Time of Day display from any menu Enter the Watch settings from the Time of Day display Move down in the menus and selection lists Heart Touch Decrease the selected flashing value when In the Exercise mode you can see the time is on the display of day by bringing the wrist unit near the Polar logo on the transmitter By pressing and holding the V button you can change the time zone in the Time of Day display 8 ENGLISH Symbols The menu level indicator shows you the number of menu items When browsing the menus the J symbol indicates where you are in the current menu level The symbol shows you the total number of menu items In guided setting sequences the number of symbols indicates the total number of settings and the flashing 8 symbol indicates the setting you are currently adjusting E The envelope reminds you to check the exercises from last week or to perform the Polar Fitness Test For further information see the section Weekly and Monthly Follow Up the battery symbol indicates th the wrist unit battery is low For further information see the chapter Care and Maintenance t A The alarm symbol indicates that the alarm is switched on For further information see the section Watch Settings The framed heart indicates the coded transmission of your heart rate For further information see the section Measuring You
17. 1 2 2 hours per week in comparable physical activity or your work requires modest physical activity LOW You do n ot participate regularly in programmed recreational sport or heavy physical activity For example you walk only for pleasure or occasionally exercise sufficiently to cause heavy breathing or perspi 68 ENGLISH ration 11 View Extra User Settings It is recommended that you change the following settings mau only if you know your laboratory measured value Press OK to enter Extra User Settings Alternatively press and hold the Back button to return to the Time of Day display 12 Maximum heart rate value HR Press the V buttons to set your maximum heart rate Press OK HR is the highest number of heartbeats per minute bpm during maximum physical exertion The most accurate way of determining your individual max is to perform a maximal exercise stress test in a laboratory HR max is a useful tool for determining the intensity of exercise HR 4 is used in the estimation of energy expenditure 13 Heart rate value in a sitting position HR Press the A V buttons to set your heart rate value in a sitting position Press OK HR Should be your typical heart rate when you are not doing any physical activity while sitting HR is used in the estimation of energy expenditure To easily determine your HR sit down and put on your wrist unit and transmitter Start the measurement to sho
18. 2 HEART RATE SETTINGS In the HR Heart Rate Set menu you can edit the settings used during exercise sessions alarm setting and view mode regm M Press Press Press Watch WwW HRSet User General Press HR HR V 1 Start from the Time of Day display Press OK Exercise is displayed 2 Press the A V buttons until Settings is displayed Press OK 3 Press the A V buttons to select HR SET Press OK 4 Press the A V buttons to select HR ALARM or HR VIEW Press OK 66 HR Alarm Volume Setting Press the A V buttons to select VOL 2 loud VOL 1 quiet or alarm OFF Press OK HR View Setting Press the A V buttons to select HR beats per minute or HR a percentage of you maximum heart rate Press OK Press and hold the Back button to return to the Time of Day display 1 3 USER SETTINGS In the User Settings menu you can edit your personal data weight height birthday gender activity level and extra user settings belies ei Ea Press lee oy sg Press Press Press Watch HRSet User General nd E e 1 Press v View OK OK OK OK Weight ve Height y Sex y Activity Extra ay User Settings 6 Start from the Time of Day display Press OK Exercise is displayed Press the A V buttons until Settings is displayed Press OK Press the A V buttons to select USER Press OK Weight Adjus
19. After this your cumulative exercise duration is displayed in hours until 9999 hours is reached and the total exercise duration is automatically reset to zero Resetting Total Counters If you start from the Time of Day display repeat steps 1 3 Total Calories Total The last reset date of the total jes cumulative calories Cal kcal Ea Total cumulative calories burned 64 50 during several exercise sessions starting from the previous reset Note When you have burned 999 999 Cal kcal the total cumulative calories are automatically reset to zero 4 Press the A V buttons to select Reset Total Counters Press OK 5 Press the V buttons to select reset ALL all total counters EXE COUNT total count DURATION total duration or CALORIES total Cal kcal Press OK 6 ARE YOU SURE is displayed Press the A V buttons to select YES or NO Press OK Press and hold the Back button to return to the Time of Day display 9 4 DIARY This section describes how to compare your target exercise duration count calories and duration in different intensity zones to the values you have achieved This way you have reliable information on your progress immediately and you know if you are reaching your goal as planned Diary includes follow up information for the current calendar week Your exercise information is saved in the Diary if the exercise session has lasted at least ten minutes HR zones 1 Start from t
20. ERWRITE CURRENT is displayed Press the W buttons to select YES to create a new Program or NU to cancel the creation of a new Program Press OK 2 4 Ownlndex The determination of your current fitness level affects the amount of exercise at different intensity levels that the Program recommends e f you have already performed the Fitness Test your latest OwnIndex value is displayed If you know your maximal aerobic power ml kg min from a laboratory measurement or from another fitness test you perform regularly you can adjust your OwnIndex by pressing the A V buttons Press OK 5 Target Press the A V buttons to select the Program level according to your target MAXIMIZE IMPROVE or MAINTAIN Target selection affects your target exercise time Press OK Select Maximize if your target is to maximize your current aerobic fitness level Select Maximize if you have been exercising regularly for at least 10 12 weeks and exercising nearly every day is not a problem for you The Program recommends that you exercise approximately five hours a week divided into four to six exercise sessions Select Improve if your target is to improve your current aerobic fitness level and you are able to exercise regularly The Program recommends that you exercise approximately three hours a week divided into three to five exercise sessions Select Maintain if your target is to maintain your current aerobic fitness level If you have not exercis
21. IEVEMENTS 5 1 DAILY FILE In the Daily File you can view detailed exercise information from your 12 most recent exercise sessions such as exercise duration calories burned maximum and average heart rate and exercise time in different intensity zones When the File becomes full the oldest File information is replaced by the most recent If you want to save the exercise data for a longer period transfer the Daily File to the Polar Fitness Trainer web service by using the File Send menu For further information see the chapter Data Communication 1 Start from the Time of Day display Press OK Exercise is displayed 2 Press the A V buttons until File is displayed Press 3 Press the A V buttons to select DAILY Press OK Press Press Press Note If Empty is displayed no exercise information has been recorded in the File Daily W Weekly W Totals W Send 46 ENGLISH The following information is displayed Exercise name if the Program exercise was selected while exercising Alternatively if the Manual exercise was selected Exercise is displayed Graphic bars indicate the amount of exercise performed The height of the bar indicates the exercise duration The selected exercise is shown by a cursor Date of the selected exercise Select the exercise with the A V buttons Press OK Scroll through the following information with the A V buttons Calories _ Calories burned while exercising i
22. T WITH BASIC SETTINGS appears some of the Basic Settings are missing Press OK to complete all your settings For further information see the section Basic Settings 4 2 FUNCTIONS DURING EXERCISE Note Your exercise information is saved only if the stopwatch has been on for more than one minute Checking the Time of Day Bring the wrist unit near the Polar logo on the transmitter The time of day and your current heart rate are displayed Checking Exercise Information Press the A V buttons to view the following options Exercise Exercise duration Heart rate as beats per minute bpm or as a percentage of your maximum heart rate 7GHR 4 depending on your settings The arrow symbols beside the symbol indicate that you are below lt or above lt your target heart rate zone Calories displayed as Cal kcal depending on your units settings The calories you have burned until now Polar calorie calculation shows your energy expenditure while exercising You can use the feature to set daily and weekly exercise goals in terms of calories Cal kcal regardless of the Program Monitor your energy expenditure by following the calories of one exercise session accumulated weekly calories or your total calories for as many exercise sessions as you choose In Zone displayed if HR limits is on zs symbol is displayed if your OwnZone determination succeeds Exercise duration between target heart rate limits Target heart
23. antee 81 Heart rate Q9 12 Heart touch function Heart rate settings Heart rate zones 40 41 Language settings Low battery indication Follow up Your Achievements Ownlndex OwnZone Pause an exercise 1 Precautions Program creation Program editing Program settings Program update Program viewing Reminders Reset the wrist unit Resetting totals file Return to the time of day displa Settings esses Starting exercise recording 25 Stop an exercise Technical specifications Time 2 setting Time of day setting Timer setting Totals file Transmitter Units setting User settings Volume setting Watch settings Weekly and monthly follow up EA TING acest ENGLISH 83
24. ar transmitter you are wearing 2 Check that the elastic strap has not become loose during exercise 3 Make sure that the electrodes of the transmitter are moistened 4 Make sure that there is no other heart rate transmitter within the reception range 3 feet 1 meter 5 Cardiac arrhythmia may cause irregular readings In this case consult your physician the heart rate reading becomes erratic or extremely high Strong electromagnetic signals can cause erratic readings So move away from possible sources of disturbance such as high voltage power lines traffic lights overhead lines of electric railways or trams car motors bike computers some motor driven exercise equipment like fitness testers or cellular phones If moving away does not help and the heart rate reading remains erratic slow down your speed and check your pulse manually If you feel it corresponds to the high reading on the display you may be experiencing cardiac arrhythmia Most cases of arrhythmia are not serious but consult your doctor nevertheless display is blank The Polar heart rate monitor is in battery saving mode when it is dispatched from the factory To activate it press any of the buttons twice WELCOME TO POLAR FITNESS WORLD is displayed See the section Basic Settings ENGLISH 77 the display is fading 2 Usually the first sign of an expired battery is the fading of the digits when using the backlight or the low battery indicator ti Have
25. cs Splashes Water resistant raindrops elc Water resistant 50m X X Minimum for bathing and swimming i For frequent use in water Water resistant 100m X X X but no SCUBA diving These characteristics also apply to Polar WearLink Transmitter having Water resistant 30m marking on them ENGLISH 79 WRIST UNIT Battery type Battery life Operating temperature Wrist strap material Back cover and wrist strap buckle Watch accuracy Accuracy of heart rate measurement TRANSMITTER Battery type Battery life Battery sealing ring Operating temperature Connector material Elastic strap material 80 CR 2032 Average 1 5 years 1 h day 7 days week exercise 14 F to 122 F 10 C to 50 C Polyurethane Stainless steel complying with the EU Directive 94 27 EU and amendment 1999 C 205 05 on the release of nickel from products intended to come into direct and prolonged contact with the skin better than 0 5 seconds day at 77 F 25 C temperature 1 or 1 bpm whichever larger definition applies to steady state conditions CR 2025 Average 2 years 1 h day 7 days week O ring 20 0 x 1 0 Material FPM 14 F to 122 F 10 C to 50 C Polyamide Polyurethane nylon polyamide polyester and elasthane LIMIT VALUES Chronometer 23h59 min 59s Heart rate limits 30 199 bpm Total time 0 9999 h 59 min 59 5 Total calories 0 999999 kcal Total exercise count 65 535 Birthda
26. ded exercise session is automatically appended to your weekly exercise targets and the HR zone targets of the added exercise session are calculated according to your weekly HR zone targets Exercise Session Targets Exercise name Targets is Target exercise duration Y Press the V button to proceed Alternatively press OK to edit the exercise session targets and continue from Editing Exercise Targets Alternatively press and hold the Light button to delete the exercise session and continue from Deleting Exercise Session HR Zones Targets Each of your individual exercise sessions is divided into three different intensity zones Light Moderate and Hard Press OK to view the exercise session targets by intensity zones Intensity zone name Haderate Target exercise duration in the selected intensity zone The target exercise duration in different intensity zones depends on the type of the selected exercise hM 00 400 To view information for the other intensity zones press the A V buttons Press Back to return the HR zones view Alternatively edit the target duration of the intensity zone by pressing the OK button and continue from Editing Exercise Targets Editing Exercise Targets 1 EDIT DURATION is displayed Press the A V buttons to select YES or NO Press OK If you select Yes the hours start to flash If you select No the wrist unit returns to the Targets view 2 Adjust the hours with the A V bu
27. display view by pressing and holding the A button Note The reminder alarm will be activated in all menus except the Exercise menu When the alarm goes on and you are in some of the other menus the wrist unit displays the Reminder Alarm view Only one reminder alarm can sound at time if two or more reminders have the same alarm date and time the first set reminder sounds e Ifthe buttons are locked and the alarm sounds the buttons will function normally Alarm Setting If you start from the Time of Day display press OK Press the A V buttons until Settings is displayed Press OK Press the A V buttons to select WATCH Press OK Press the A V buttons to select ALARM Press OK Press the A V buttons to select alarm DAILY MON FRI or OFF Press OK If you select off press OK and continue from following setting If you are using 12 hours mode select AM or PM with the A V buttons Press OK 6 Set the hours with the A V buttons Press OK 7 Setthe minutes with the A V buttons Press OK Cn Switching the Alarm When SNOOZE is displayed the alarm sounds and backlight blinks press the Back button to stop the alarm When the alarm is stopped the display automatically illuminates and the wrist unit returns to the Time of Day display Press OK or the A V buttons to snooze the alarm for 10 minutes and to start the countdown timer If you do not stop the alarm it sounds for one min
28. e 4 If the Polar heart rate monitor still does not work with the exercise equipment this piece of equipment may be electrically too noisy for wireless heart rate measurement Crosstalk When in non coded mode the wrist unit picks up transmitter signals within 3 feet 1 meter Simultaneous non coded signals from more than one transmitter can cause an incorrect readout Using the Polar Heart Rate Monitor in a Water Environment Your Polar heart rate monitor is water resistant and can be used when swimming The fitness heart rate monitor is not however a diving instrument To maintain the water resistance do not press the buttons of the wrist unit under water Users measuring their heart rate in water may experience interference for the following reasons Pool water with a high chlorine content and seawater are very conductive The electrodes of a transmitter may short circuit which prevents ECG signals from being detected by the transmitter Jumping into water or strenuous muscle movement during competitive swimming may cause water resistance that shifts the transmitter on the body to a location where it is not possible to pick up ECG signals The ECG signal strength depends on the individual and also varies depending on an individual s tissue composition The percentage of people who have problems in heart rate measuring is considerably higher in water than in other use ENGLISH 75 9 2 MINIMIZING POSSIBLE RISKS WHEN
29. e Alternative hanges in your body s physiology If your heart ceeds the safety limit during the OwnZone y if there is no previous OwnZone determination in memory and your OwnZone determination fails your age based heart rate zone is used OwnZone has been developed for healthy people Some health conditions may cause heart rate variability based OwnZone determination to fail for example high blood pressure some cardiac arrhythmias and some medications 43 Determining Your OwnZone Heart Rate Limits Check the following before you start to determine your OwnZone e You have set your user information correctly e You have switched the OwnZone function on Each time you start saving exercise information and have the OwnZone function on the wrist unit starts finding your OwnZone For further information see the section Exercise Settings You should always redefine your OwnZone e When changing your exercise environment or exercise mode e f you feel unusual about the physical state of your body when starting to exercise For example you are stressed not recovered from the previous training or not feeling well e After changing your settings 1 If you start from the Time of Day display press OK 2 Exercise is displayed Press OK 3 Press the A V buttons to select START and press OK OwnZone appears in the display If you want to skip OwnZone determination and use the previously determined OwnZone press OK and go to a
30. e time is displayed from 0 to 23 hours In the date and birthday settings the day is set first and then the month dd mm Press the A V buttons to set the hours Press OK Press the A V buttons to set the minutes Press OK 6 Date Press the V buttons to select the month mm or day dd Press OK Press the A V buttons to select the day dd or month mm Press OK Press the A V buttons to select the year yy Press OK 7 Units Press the A V buttons to select kilograms and centimeters KG CM or pounds and feet LB FT Press OK Note The unit selection also affects how the calories are displayed If you select Ib ft calories are displayed as Cal If you select calories are displayed as kcal 8 Weight Press the A V buttons to set your weight Press OK Note If you select the wrong units you can still change them by pressing and holding the Light button 9 Height Press the A V buttons to set your height Press OK Note If you select Ib ft as your units you first set feet and then inches 10 Birthday Press the A V buttons to select your birth month mm or day dd Press OK Press the A V buttons to select the day dd or month mm Press OK Press the A V buttons to select the year yy Press OK 11 Sex Press the A V buttons to select MALE or FEMALE Press OK 12 SETTINGS is displayed Press the A V buttons to select YES or NO Press OK If you select Yes you
31. ecommendations in which Light intensity can reach lower than 60 HRmax 42 4 5 OWNZONE Your Polar fitness heart rate monitor is able to determine your individual exercise heart rate zone automatically This is called OwnZone 07 and it can be determined during a warm up period lasting 1 5 minutes by walking jogging or in other exercise modes The main idea is that you start exercising slowly at a light intensity exercise to raise your heart rate Using OwnZone makes exercise easier and calculations or guesswork for your exercise intensity determination There are four different exercise intensity zones which can be selected for t You then gradually increase the intensity of your more enjoyable You do not have to worry about he OwnZone function OwnZone Light Moderate Hard and Basic If you are exercising according to your Keeps U Fit Own Workout Program you can use OwnZone to adjust the training zones of your Program exercises Select the OwnZone function on in the Program settings Alternatively if you choose Manual exercise you can select the OwnZone intensity zone in Exerc ise Settings The OwnZone method ensures that you get versatile training OwnZone is based on measuring changes in heart rate variability during your warm up for exercise Heart rate variability reflects c rate variability decreases either too slowly or too fast or if your heart rate ex determination the wrist unit selects your most recent OwnZon
32. ed recently Maintain is a good start for you and may even improve your fitness The Program recommends that you exercise approximately one and half hour per week divided into two to three exercise sessions 22 ENGLISH 6 Exe Count exercise count Based your OwnIndex and target selection the wrist unit recommends how many times a week you should exercise The cursor shows you the recommended value If you wish you can change the value with the A V buttons Press OK 7 The wrist unit displays YOUR PERSONAL PROGRAM and your weekly exercise targets in a few seconds If you want to view your targets continue from Your Weekly Exercise Targets Alternatively return to the Time of Day display by pressing and holding the Back button 3 2 VIEW AND EDIT YOUR PROGRAM This section describes how you can view and edit your Keeps U Fit Own Workout Program 1 If you start from the Time of Day display press OK Exercise is displayed 2 Press the A V buttons to select Program Press OK 3 Press the A V buttons to select EDIT Press OK Note If you have not created a Program Empty is displayed The wrist unit advises you to create a Program first For further information see the chapter Set Your Goal Create Workout Program Your Weekly Exercise Targets Weekly Targets Target exercise count per week Target total exercise duration per week Target total calories Cal kcal you should burn in your weekly exercise P
33. ed value to your previous values in Fitness Test Exercise According to Your Program Progress Trend gt Result Exercise File Follow Up Your Weekly Progress from the electronic Diary gt Result Your Weekly Status 20 ENGLISH 3 1 CREATING YOUR PROGRAM This section provides you with step by step information on how to create your Keeps U Fit Own Workout Program To be able to get an accurate exercise program start by measuring your fitness level as instructed in the chapter Test Your Fitness Level Get Your Ownlndex 1 Start from the Time of Day display Press OK Exercise is displayed 2 Press the A V buttons to select Program Press OK 3 Press the A V buttons to select CREATE Press OK Note e f you have not performed the Polar Fitness Test before or if it has been more than six months since you last performed it OWNINDEX MISSING DEFAULT USED is displayed Return to the Time of Day display by pressing and holding the Back button and perform the Fitness Test as instructed in the chapter Test Your Fitness Level Get Your Ownlndex Otherwise the default Ownlndex value result of Polar Fitness Test is used and the recommended amount of exercise at different intensity levels is not accurate for you e f START WITH BASIC SETTINGS appears some of the Basic Settings are missing Press OK to complete all your settings For further information see the section Basic Settings e f you have already created a Program OV
34. ensure the safety and reliability of the simultaneous use of the pacemaker and the Polar fitness heart rate monitor If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product check the listed materials on Technical Specifications chapter To avoid any skin reaction to the transmitter wear it over a shirt However moisten the shirt well under the electrodes to ensure flawless operation The combined impact of moisture and intense abrasion may cause a black color to come off the transmitter s surface which might stain light colored clothes especially 10 FREQUENTLY ASKED QUESTIONS What should I do if don t know where am in the menu Press and hold the Back button until the time of day is displayed there is no heart rate reading 00 1 Checkthat the electrodes of the transmitter are moistened and that you are wearing it as instructed 2 Check that you have kept the transmitter clean 3 Check that there are no sources of electromagnetic radiation in close vicinity to the Polar wrist unit such as TV sets cellular phones CRT monitors etc 4 Cardiac arrhythmia may cause irregular readings or a cardiac event may have altered your ECG waveform In these cases consult your physician heart symbol flashes irregularly 1 Check that your wrist unit is inside the transmission range and not further that 3 feet 1 meter from the Pol
35. he Time of Day display and press the A button 2 Press the A V buttons to move between diaries 3 Press OK to enter the view Press the A V buttons to scroll through the values Note e f you have not created a Program or you have switched the Program off only the values you have achieved are displayed e The wrist unit automatically resets the Diary and HR zones views to zero between Sunday and Monday at midnight At the same time the previous Diary week is saved in the Weekly File 52 ENGLISH 3 Exe Count exercise count Weekly target exercise count The exercise count bar is highlighted The total exercise counts you have achieved t3 Exe Time exercise duration Weekly target exercise duration The exercise duration bar is highlighted The total exercise duration you have achieved EES calories Cal kcal Weekly target exercise calories The calories bar is highlighted The total calories burned during exercising Press Back to return to the Diary view and press the V button to proceed to the HR zones view Press OK Alternatively press and hold Back to return to the Time of Day display HR Zones El Light Your target exercise duration in the Light intensity zone The Light intensity zone bar is highlighted The exercise duration in the zone you have achieved 51 Moderate Your target exercise duration in the Moderate intensity zone The Moderate intensity zone bar is highlighted The exercise dura
36. hould be treated with care The suggestions below will help you fulfill the guarantee obligations Store your heart rate monitor in a cool and dry place Do not store it in a damp environment in non breathable material i e plastic bag or with conductive material such as a wet towel Service During the two year guarantee warranty period we recommend that you have service done by an authorized Polar Service Center only The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro Taking Care of Your Heart Rate Monitor Keep your unit clean Clean it with a mild soap and water solution Dry it carefully with a soft towel Never use alcohol or any abrasive material such as steel wool or cleaning chemicals Keep your heart rate monitor out of extreme cold and heat The operating temperatures are 14 F to 122 F 10 C to 50 C Do not expose the heart rate monitor to direct sunlight for extended periods such as by leaving it in a car Wrist Unit Battery The estimated average battery life of the wrist unit is one and half year in normal use Please note that excessive use of the backlight and the alarm signals drain the battery more rapidly The id symbol indicates low battery and that the battery should be replaced Do not open the wrist unit yourself To ensure the water resistance properties and the use of qualified components the wrist unit battery should be replaced by an
37. imits in the selected zone If you have not performed the OwnZone your age based limits are displayed These limits are used if your next OwnZone determination fails AUTOMATIC Automatically calculated age based heart rate limits Press the A V buttons to select HARD MODERATE LIGHT or BASIC Press OK The wrist unit displays the heart rate limits based on the birth date you have entered 40 HARD The Hard intensity zone 80 90 HRmay is for relatively short exercise at high intensity Exercising in this zone causes heavy breathing muscle tiredness and fatigue It increases maximum performance capacity MODERATE Exercising in the Moderate intensity zone 70 80 HRmax is effective particularly for improving aerobic fitness It is recommended for people exercising regularly LIGHT Exercising in the Light intensity zone 60 70 HRmax is good for improving health and fitness It also improves basic endurance and helps you to recover from heavier exercise BASIC Limits for basic exercise 65 85 HRmay This intensity zone is suitable for aerobic intensity exercise MANUAL Instead of determining your target heart rate zone by using OwnZone or Automatic limits you can determine your target heart rate limits manually by using the age formula The wrist unit displays your previously determined heart rate limits Alternatively if you have not determined the manual limits before your age based limits are displayed Press the A V butto
38. its from well equipped Polar retailers and authorized Polar Services In the USA and Canada Additional sealing rings are available from an authorized Polar Service Center only e Keep the batteries away from children If swallowed contact a doctor immediately e Batteries should be disposed of properly according to local regulations 9 PRECAUTIONS 9 1 INTERFERENCE DURING EXERCISE Electromagnetic Interference Disturbances may occur near high voltage power lines traffic lights overhead lines of electric railways electric bus lines or trams televisions car motors bike computers some motor driven exercise equipment cellular phones or when you walk through electric security gates Exercise Equipment Several pieces of exercise equipment with electronic or electrical components such as LED displays motors and electrical brakes may cause interfering stray signals To try to tackle these problems relocate the wrist unit as follows 1 Remove the transmitter from your chest and use the exercise equipment as you would normally 2 Move the wrist unit around until you find an area in which it displays no stray reading or does not flash the heart symbol Interference is often worst right in front of the display panel of the equipment while the left or right side of the display is relatively free of disturbance 3 Put the transmitter back on your chest and keep the wrist unit in this interference free area as far as it is possibl
39. ks all the buttons except the Light button if you do not press any button within one minute You can switch the button lock off by pressing and holding the Light button until BUTTONS UNLOCKED is displayed You can switch the button lock on or off by pressing and holding the Light button until T is displayed or disappears Manual 3 Units Settings If you start from the Time of Day display repeat steps 1 4 Press the V buttons to select KG CM or LB FT Press OK Weight Pounds Kilograms Height Feet inches Centimeters Calories Cal kcal 72 4 Language Settings If you start from the Time of Day display repeat steps 1 4 Press the A V buttons to select language Press OK ARE YOU SURE is displayed Press the A V buttons to select YES or Press OK Press and hold the Back button to return to the Time of Day display Note If you have accidentally changed the language and you do not know how to return to your language Reset the wrist unit by pressing all the buttons except the Light button at the same time until the display is filled with digits Press OK START WITH BASIC SETTINGS is displayed Press the Back button and select the language by pressing the W buttons Continue from Basic Settings If you have already set the Basic Settings once you can skip them after setting the date by pressing and holding the Back button 8 CARE AND MAINTENANCE Your Polar heart rate monitor is a high tech instrument and s
40. ll function normally Reminder Settings You can set seven different reminders to tell you about important events or to remind you to exercise at a specific time You can edit the reminder text date time alarm repeat period and link an exercise session to a reminder Adding a Reminder If you start from the Time of Day display press OK Press the A V buttons until Settings is displayed Press OK Press the A V buttons to select WATCH Press OK Press the A V buttons to select REMIND Press OK If you have not set a reminder before only ADD is displayed Press OK to set the first reminder After you have set the first reminder it is added to the list Choose the reminder to edit it puso psp Reminder Date 6 Pressthe A V buttons to set the month mm or day dd Press OK 7 Pressthe A V buttons to set the day dd or month mm Press OK 8 Pressthe A V buttons to set the year yy Press OK Reminder Time 9 Ifyou are using 12 hours mode select AM or PM with the A V buttons Press OK 10 Press the A V buttons to set hours Press OK 11 Press the A V buttons to set minutes Press OK 60 Alarm 12 Press the A V buttons to select a reminder alarm Depending on your selection the reminder alarm is activated 1 DAY 1 HOUR 30 MIN or 10 MIN before or at the reminder time ON TIME Press OK Repeat 13 Press the A V buttons to select a repetition time The reminder will be activated at the same
41. ng 2 3 hours prior to testing Avoid heavy physical effort alcoholic beverages or pharmacological stimulants on the test day and the day before Lie down and relax for 1 3 minutes before starting the test In the Time of Day display press OK Exercise is displayed Press the A V buttons until Test is displayed Press OK Press the A V buttons to select TEST Press OK If you have not set your long term physical activity level in User Settings Activity is displayed Press the V buttons to select TOP HIGH MODERATE or LOW Press OK The activity level is an assessment of your level of physical activity Select the alternative that best describes the overall amount and intensity of your physical activity in the past three months TOP You participate regularly in heavy physical exercise at least 5 times a week For example you exercise to improve performance for competitive purposes HIGH You participate regularly at least 3 times a week in heavy physical exercise For example you run 6 12 miles 10 20 km per week or participate in 3 4 gym classes or aerobic exercise classes weekly or you spend 2 3 hours per week in comparable physical activity MODERATE You participate regularly in recreational sports For example you 3 6 miles 5 10 km per week or you participate in 1 2 gym classes or aerobic exercise classes weekly or you spend 1 2 2 hours per week in comparable physical activity or your work requires modest
42. ng and holding the A button Exercise duration Time of Day Calories Cal kcal Fitness bullets a bullet appears for every 10 minutes in the target heart rate zone equaling one hour in total if all the bullets appear Calories Cal kcal Time of Day Exercise duration Switching the Backlight Press the Light button and the display is illuminated for a few seconds After you have illuminated the display once while exercising night mode symbol V appears in the display The display automatically illuminates each time you press any button or bring the wrist unit near the Polar logo on the transmitter until you stop recording the exercise Switching Keylock T On or Off Press and hold the Light button to lock and unlock all the buttons except the Light button BUTTONS LOCKED or BUTTONS UNLOCKED is displayed Pausing the Exercise You can pause your exercise recording while taking a break to drink water or some other activity 1 Press the Back button Your current heart rate is displayed The recording of the exercise is paused instead of SO is displayed 2 Select CONTINUE by pressing the A V buttons Press OK to continue recording your exercise 36 Changing Settings During Exercise You can change the settings while recording your exercise or you can pause the exercise recording while modifying your settings 1 If you want to change the settings without pausing the exercise recording press
43. nment The OwnZone heart rate limits are affected by amongst other things your state of fitness the time of day of the OwnZone determination the type of exercise and your state of mind The lower limit of the OwnZone can vary for the same person by 5 10 beats but as much as 30 beats is possible However it is important that the exercise carried out in the OwnZone feels light or moderate For example if you raise your heart rate too rapidly after the first stage you may receive OwnZone heart rate limits that are too high If the OwnZone limits seem to be too high we recommend that the OwnZone determination be repeated 78 11 TECHNICAL SPECIFICATION Your Polar fitness heart rate monitor is designed to help users to achieve their personal fitness goals indicate the level of physiological strain and intensity during an exercise session No other use is intended or implied Water resistance of Polar products is tested according to International Standard ISO 2281 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 Marking on the Wash splashes sweat Bathing and Skin diving with SCUBA diving Water resistant case back raindrops etc swimming snorkel no air tanks with air tanks characteristi
44. ns to set the upper limit Press OK Press the A V buttons to set the lower limit Press OK OFF The function is switched off and there are no target heart rate limits during the exercise session ENGLISH 41 Your target heart rate zone is a range between lower and upper heart rate limits expressed as percentages of your maximum heart rate max or as beats per minute bpm max is the highest number of heartbeats per minute during maximum physical exertion The wrist unit calculates your HR max according to your age Maximum heart rate 220 age For more accurate measurement of your HR max visit your doctor or exercise physiologist for an exercise stress test The table below contains target heart rate zones in beats per minute bpm estimated by age in 5 year intervals Calculate your own may write down your own target heart rate zones and select the ones suitable for your exercise Age Light Moderate Hard 220 age ntensity Intensity Intensity 60 70 of HR 70 80 of HRmax 80 90 of HRinax 20 200 20 140 140 160 60 180 25 95 17 137 137 156 56 176 30 90 114 133 133 152 52 171 35 85 11 130 130 148 48 167 40 80 08 126 126 144 44 162 45 75 05 123 123 140 40 158 50 70 102 119 119 136 36 153 55 65 99 116 116 132 32 149 60 60 96 112 112 128 28 144 65 55 93 109 109 124 24 140 Polar target heart rate intensity definition is modified from international exercise science authorities r
45. o not spin dry the strap or put the strap in a drier Do not iron the strap WearLink Transmitter Battery The estimated average battery lifespan of the transmitter is 2 years usage 1h day 7 days week If your transmitter stops working it might be due to the battery running out To change the battery you need a coin sealing ring and battery CR 2025 1 Open the battery cover of the connector by turning it counter clockwise with a coin from the CLOSE position to the OPEN position 74 2 Remove the battery cover lift the battery and replace it with a new battery 3 Remove the sealing ring of the battery cover and replace it with a new ring 4 Place the negative side of the battery against the bottom and the positive side against the cover 5 Put the cover on so that the arrow points to the OPEN position Make sure that the cover s sealing ring is placed correctly in its groove 6 Gently press the cover deep enough so that its exterior surface is on the same level as the connector s surface 7 Turn the cover with the coin clockwise so that the arrow on the cover turns from OPEN to CLOSE Make sure that the cover is closed properly Note e In order to ensure the maximum life span of the connector s battery cover open it only when you need to change the battery We recommend that you change the sealing ring of the battery cover every time you change the battery You can get the sealing ring battery k
46. o select YES or NO Press OK 10 1 4 GENERAL SETTINGS In the General Settings menu you can edit general settings for the wrist unit The general settings include volume keylock units and language settings d PECES Ea Press Press Press Press Watch User General Press OK Sound w Keylock Units w Language 1 Start from the Time of Day display Press OK Exercise is displayed 2 Press the A V buttons until Settings is displayed Press OK 3 Press the A V buttons to select GENERAL Press OK 4 Press the A V buttons to select SOUND KEYLOCK UNITS or LANGUAGE settings Press OK 1 Volume for Sounds Press the A V buttons to select VOL 2 loud VOL 1 quiet or sounds OFF Press OK If you change the Vol 2 or Vol 1 setting the following wrist unit tones are not affected HR alarm watch timer and reminder alarms If you select sounds off the button and activity sounds are Switched off The alarm sounds can be switched on or off in the Watch Settings The heart rate zone alarms can also be switched on or off in the Exercise Settings and during your exercise session 2 Button Lock Setting T Keylock Button lock can be activated in the Time of Day display and during exercise recording If you start from the Time of Day display repeat steps 1 4 Press the A V buttons to select MANUAL or AUTOMATIC Press OK Automatic The wrist unit automatically loc
47. olding the Back button in the Time of Day display e You can skip the time and date settings and accept them as they are by pressing and holding the OK button Timer w Remind Alarm Time y Time2 Date 58 ENGLISH Timer Setting You can set the countdown timer to sound an alarm once after a set time If you start from the Time of Day display repeat steps 1 3 4 Press the A V buttons to select TIMER Press OK 5 Set the hours with the A V buttons Press OK 6 Set the minutes with the A V buttons Press OK The countdown timer starts running and Timer is displayed While the timer is running you can restart the timer by pressing and holding OK or you can stop the timer by pressing Back You can change the display view by pressing and holding the A button The timer is still running even if it is not on the display Switching the Timer Alarm Off When Timer blinks in the display and the alarm sounds press the Back button to stop the alarm When the alarm is stopped the display automatically illuminates and the wrist unit returns to the Time of Day display If you do not stop the alarm it sounds for one minute and the wrist unit returns to the Time of Day display Note The timer alarm will be activated in all menus except the Exercise menu When the alarm sounds and you are in some of the other menus the wrist unit displays the Timer Alarm view e Ifthe buttons are locked and the alarm sounds the buttons wi
48. our heart rate Your heart rate and the framed heart symbol appear in a maximum of 15 seconds The frame around the heart symbol indicates that your heart rate is coded Your heart rate is measured but not recorded until you have started to exercise To record your heart rate and other exercise data see the chapter Reach Your Goal Start Exercising Note If the wrist unit does not receive your heart rate 00 is displayed check that the transmitter electrodes are wet and that the strap is snug enough Bring the wrist unit up to your chest near the Polar logo on the transmitter The wrist unit starts to seek the heart rate signal again ENGLISH 13 2 TEST YOUR FITNESS LEVEL GET YOUR OWNINDEX Ownlndex is a result of the Polar Fitness Test that is an easy safe and quick way to estimate your aerobic fitness The Ownlndex is based on your heart rate and heart rate variability at rest as well as on your gender height body weight and self assessed physical activity OwnIndex is a score which is comparable to VOzma ml kg min a commonly used descriptor of aerobic fitness Aerobic cardiovascular fitness relates to how well your cardiovascular system works to transport oxygen to your body The better your aerobic fitness the stronger and more efficient your heart is Good aerobic fitness has many health benefits For example it decreases your risk of cardiovascular diseases stroke and high blood pressure If you want to improve you
49. our transmitter during an exercise session the wrist unit automatically calculates the number of calories you have burned as well as the other exercise information based on your heart rate 2 Start from the Time of Day display Press OK 3 Exercise is displayed The wrist unit automatically starts to search for your heart rate Press OK 4 Exercise and the name of the next exercise session alternate in the top row Press the A V buttons to select START Press OK to start recording your exercise session Exercise time starts running Alternatively if you want to perform some other exercise session than displayed in the top row press the A V buttons to select SETTINGS Press OK Press the A V buttons to select EXERCISE Press Press the A V buttons to select the exercise session you want to perform press OK until the exercise session is started and exercise time is running 32 ENGLISH e f OwnZone is displayed see the section OwnZone f you want to skip the OwnZone determination and use the previously determined OwnZone press OK In this case if you have not determined your OwnZone before your age based heart rate limits are used f you have selected a Program exercise but do not want to determine your OwnZone switch the OwnZone function off in Program Settings before starting to exercise Alternatively if you have selected Manual exercise you can change the HR Limits settings in Exercise Settings e f STAR
50. plete web service tailored to support your exercising Free registration gives you access to a personalized exercise program diary test and calculators useful articles and much more You can gain access and start the registration process for the web service at www PolarFitnessTrainer com For further information on system requirements see the chapter Technical Specifications See www polar fi and www PolarFitnessTrainer com for further instructions ENGLISH 57 7 SETTINGS In the Settings menu you can view or change the information you have set earlier such as the time of day and date or you can set information such as heart rate limits volume and alarm settings 7 1 WATCH SETTINGS Note that there are two ways that the time and date can be presented Select the presentation mode when setting the 12 h date month day year or 24 h date day month year time Start from the Time of Day display Press OK Exercise is displayed 2 Press the A V buttons until Settings is displayed Press OK 3 Press the A V buttons to select WATCH Press OK 4 Press the A V buttons to select TIMER REMIND Press Press Press ALARM TIME TIME 2 or DATE settings Press OK to Watch Ww HRSet Ww User General enter the desired settings i Press OK Note e You can return to the Time of Day display from any menu by pressing and holding the Back button e You can also enter the Watch settings by pressing and h
51. r aerobic fitness it takes a minimum of six weeks of regular training to see a noticeable change in your Ownlndex Less fit individuals see progress even more rapidly More active individuals require more time Aerobic fitness is best improved by exercise types that use large muscle groups Such activities include for example walking running cycling rowing swimming skating and cross country skiing To be able to determine your current fitness level start by measuring your OwnlIndex a couple of times over the first two weeks to get a reliable baseline value Thereafter repeat the test once a month in order to follow your fitness progress The Polar Fitness Test is targeted to healthy adults 14 ENGLISH 2 1 PERFORMING THE FITNESS TEST Note Before you can perform the Polar Fitness Test you need to enter your personal user information and long term physical activity level in the User Settings and to wear your transmitter It takes 3 5 minutes to perform the test To get reliable test results the following basic requirements apply ii The test can take place anywhere at home in the office and at a health club as long as the test environment is peaceful There should be no disturbing noises for example television radio or telephone or other people talking to you Keep the test place time of day and environment the same every time the test is repeated You should be relaxed and calm Avoid eating a heavy meal or smoki
52. r Heart Rate The recording symbol indicates that exercise recording is on l The sound symbol indicates that the heart rate zone alarm is switched on in the Exercise menu For further information see the section Functions During Exercising 1 3 BASIC SETTINGS Start from the Basic Settings mode when you use your product for the first time You only need to activate the blank wrist unit once Once activated the wrist unit cannot be switched off Alternatively you can transfer the Basic Settings to the wrist unit from your computer For further information see the chapter Data Communication Note It is important that you be precise with the settings as they have an impact on the accuracy of the Keeps U Fit Own Workout Program 1 Activate the wrist unit by pressing any button The display fills up with digits Press OK 2 WELCOME TO POLAR FITNESS WORLD is displayed Press OK to start settings 3 Language Press the A V buttons to select language Press OK 4 START WITH BASIC SETTINGS is displayed Press OK to start the Basic Settings 5 Time Press the A V buttons to select the 12 H or 24 H time mode Press OK 12 H the time is displayed from 1 to 12 am or pm In the date and birthday settings the month is set first and then the day mm dd Press the A V buttons to select AM or PM Press OK Press the A V buttons to set the hours Press OK Press the A V buttons to set the minutes Press OK 24 H th
53. r settings are accepted and you can start using your Polar heart rate monitor If you select No you can change your Basic Settings Press the Back button until you return to the setting you want to change 1 4 MEASURING YOUR HEART RATE To measure your heart rate you need to wear the transmitter Heart rate coding reduces interference from other heart rate monitors that are close by To make sure that the code search is successful and ensure trouble free heart rate monitoring keep the wrist unit within 3 feet 1 meter of your transmitter Check that you are not near other people with heart rate monitors or any source of electromagnetic disturbances for further information on interference see the chapter Precautions 1 Moisten the electrode areas of the strap under running water and make sure that they are well moistened 2 Attach the connector to the strap Position the letter L on the connector next to the word LEFT on the strap and snap the fastener 12 ENGLISH Co Adjust the strap length to fit snugly and comfortably Secure the strap around your chest just below your chest muscles and snap the second fastener 4 Check that the wet electrode areas are firmly against your skin and that the Polar logo of the connector is in a central upright position 5 Wear the wrist unit as a watch In the Time of Day display press OK to enter the menu Exercise is displayed The wrist unit automatically starts to search for y
54. rate intensity definition is modified from international exercise science authorities recommendations in which Light intensity can reach lower than 60 HR pay ENGLISH 25 Your Exercise Session Targets If you start from the Time of Day display repeat steps 1 3 on page 23 and press the buttons until Weekly Exercises is displayed Weekly Exercises Depending on your exercise count selection your weekly exercise time is divided into individual exercise sessions of different durations Exercise sessions are called SHORT NORMAL and LONG according to the duration of the exercise The Weekly Exercises view A shows you a summary of your weekly exercise sessions with the number of exercise To view your targets per exercise session press OK The Exercises view shows you the recommended performance order for your exercise sessions Select the desired exercise Alternatively select ADD to include an extra exercise session in your Program Press OK 26 sessions displayed by duration session with the A V buttons Adding Exercise Session to Your Program If you select ADD adjust the exercise Duration 1 Adjust the hours with the A V buttons Press OK 2 Adjust the minutes with the A V buttons Press OK 3 The wrist unit displays EXERCISE CALORIES UPDATED Your target exercise calories are automatically calculated and the wrist unit displays targets of the added exercise session Note The ad
55. ress the V button to proceed Weekly HR zones Your weekly target exercise time is divided into three different intensity zones Light Moderate and Hard depending on your Program target selection The height of the bar HR zones indicates the weekly Hard pL ae ud exercise target in the Er ki B a n DL L intensity zone Moderate Light 24 Exercising in the Light intensity zone 60 70 is good for improving health and fitness It also improves basic endurance and helps you to recover from heavier exercise rd Moderate Exercising in the Moderate intensity zone 70 80 is effective particularly for improving aerobic fitness All programs include exercise in this intensity zone The Hard intensity zone 80 90 HR is for relatively short exercise at high intensity Exercising in this zone causes heavy breathing muscle tiredness and fatigue It increases maximum performance capacity Only Improve and Maximize Programs include exercise in this intensity zone Press OK to view the target exercise durations in different intensity zones gt Intensity zone name ht 74 Graphical bar of the intensity zone is highlighted Target exercise duration in the selected intensity zone lis LI To view the information for the other intensity zones press the A V buttons Press the Back button to return to the Weekly HR zones view Press the V button to proceed Polar target heart
56. ry rights under applicable national or state laws in force or the consumer s rights against the dealer arising from their sales purchase contract C 0537 This marking shows compliance of this product with Directive 93 42 EEC This crossed out wheeled bin marking shows that Polar products are electronic devices and are in the scope of Directive 2002 96 EC of the European Parliament and of the Council on waste electrical and electronic equipment WEEE These products should thus be disposed of separately in EU countries The products have been put on the market after 13 August 2005 Polar encourages you to minimize possible effects of waste on the environment and human health also outside the European Union by following local waste disposal regulations and where possible utilize separate collection of electronic devices Copyright 2005 Polar Electro Oy FIN 90440 KEMPELE Finland Polar Electro Oy is a ISO 9001 2000 certified company All rights reserved No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy The names and logos marked with a symbol in this user manual or in the package of this product are trademarks of Polar Electro Oy The names and logos marked with a symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy except that Windows is a trademark of Microsoft Corporation ENGLISH 81
57. s more than one Fitness class from the Ownlndex result In this case your OwnIndex value is saved only to the Fitness Test Trend If you select Yes your Ownlndex value is saved to your user settings and Fitness Test Trend 6 Continue by viewing Fitness Test Trend or press and hold the Back button to return to the Time of Day display 2 2 FITNESS TEST TREND Fitness Test Trend contains your Ownlndex results In the Fitness Test Trend you can view your 47 most recent OwnIndex results When the trend view becomes full the next OwnIndex result replaces the oldest If you want to save the data for a longer period transfer the Fitness Test Trend to the Polar Fitness Trainer web service by using the Test Send menu For further information see the chapter Data Communication 1 If you start from the Time of Day display press OK 2 Press the A V buttons until Test is displayed Press OK 3 Press the A V buttons to select TREND Press OK The following information is displayed Your most recent test date Graphical trend of your Ownlndex results Your most recent OwnIndex value Press the A V buttons to view the tested values Press and hold the Back button to return to the Time of Day display or continue from Deleting OwnIndex Value Deleting Value 1 Press and hold the Light button to start deleting the selected value 2 DELETE VALUE is displayed Press the A V buttons to select YES or NO
58. step 5 4 OwnZone determination starts Determine your OwnZone in five stages After each stage you hear a beep if the sound settings are on and the display automatically illuminates if you have switched the backlight on once before indicating the end of the stage Walk at a slow pace for 1 min Keep your heart rate below 100 bpm 50 max during this first stage Walk at a normal pace for 1 min Smoothly increase your heart rate about 10 bpm 5 HR max Walk at a brisk pace for 1 min Smoothly increase your heart rate about 10 bpm 5 max tt Fle Jog at a slow pace for 1 min Smoothly increase your heart rate about 10 bpm 5 max Ozke Jog at brisk pace or run for 1 min 44 5 At some point during the five stages you hear two beeps Your OwnZone has been determined If the OwnZone determination succeeds the following information is displayed OwnZone Updated OwnZone heart rate limits as beats per minute bpm or as a percentage of your maximum heart rate 95 depending on your settings Your current heart rate If the OwnZone determination did not succeed OwnZone Limits and your previously determined OwnZone limits bpm HR max are displayed If you have not determined your OwnZone before your age base limits are used You can now continue with your exercise Try to stay within the given heart rate zone to maximize the benefits of the exercise session 45 9 FOLLOW UP YOUR ACH
59. t the exercise is taken into use and the wrist unit returns to the Exercise menu In the View menu you can view the exercise targets with the A V buttons If you chose Manual exercise you can take the Manual exercise into use by selecting SELECT Alternatively select HR Limits to edit the target heart rate limits of the Manual exercise Press OK and continue from HR Limits Setting HR Alarm Setting Select VOL 2 loud VOL 1 quiet or alarm OFF with the A buttons Press OK If you select Vol 2 or Vol 1 the alarm sounds if you are not within your target heart rate zone while exercising HR View Setting Press the A V buttons to select HR beats per minute or HR a percentage of your maximum heart rate Press OK HR Limits Setting Press the A V buttons to select OWNZONE AUTOMATIC MANUAL or OFF Press OK Note You can edit the HR Limits Setting if you have not created the Program you have switched the Program off or you have selected Manual exercise You can edit the HR Limits of the Program exercise only by selecting the OwnZone function on or off in the Program Settings OWNZONE The wrist unit determines your individual target heart rate limits automatically in the beginning of the exercise For further on how to determine your OwnZone limits see the section OwnZone Press the A V buttons to select HARD MODERATE LIGHT or BASIC limits for OwnZone Press OK The wrist unit displays your previously determined OwnZone l
60. t YES or NO Press OK 3 If you select Yes the wrist unit displays ARE YOU SURE If you do not want to delete the file select NO Select YES to delete the file Press OK Note After deleting the file you cannot restore it 9 2 WEEKLY FILE You can check the automatically saved weekly Diary information in the Weekly File The Weekly File includes information for the 12 most recent weeks When the Weekly File becomes full the next week s information replaces the oldest The Diary is saved in the Weekly File on Sunday at midnight At the same time the current Diary is reset 1 If you start from the Time of Day display press OK 2 Press the A V buttons until File is displayed Press OK 3 Press the A V buttons to select WEEKLY Press 4 Press the A V buttons to select EXE COUNT exercise count EXE TIME exercise duration CALORIES or HR ZONES Press OK Note If Empty is displayed no exercise information has been recorded in the File Scroll through the saved information with the A V buttons The black cursor moves according to the week Press Back to return to the Weekly view Exe Count exercise count Exe Time exercise duration The last day of the selected week last day of the selected week Sunday Cumulative exercise duration Cumulative exercise count nu hh mm ss 09032 49 Calories The last day of the selected week Cumulative exercise calories Cal kcal HR Zones
61. t from the Time of Day display Press OK Exercise is displayed 2 Press the A V buttons to select Program Press OK 3 Press the A V buttons to select SETTINGS Press OK Note If you select Settings and you have not created a Program Empty is displayed Create a Program first For further information see the chapter Set Your Goal Create Workout Program Press the A V buttons to select OWNZONE RENAME or ON OFF Press OK OwnZone Function or Off Selection The OwnZone function determines you target heart rate zone automatically in the beginning of the exercise For further information see the section OwnZone Press the A V buttons to select OwnZone ON or OFF Press OK Note The OwnZone function selection affects all Program exercises Renaming Exercise Sessions You can rename each exercise session with eight letters The available digits are 0 9 space A Z a z Press the A V buttons to select the exercise session you want to rename Press OK The adjustable letter is underlined and blinking Press the A W buttons to change the letter Press OK to accept the selected letter Press Back to move to a letter you have previously set Press and hold OK to skip editing the rest of the letters e After editing the last letter press OK Program On or Off Selection Switch the Program ON or OFF with the A V buttons Press OK Note If you switch the Program off the exercise targets are no
62. t shown in the Diary view and you cannot select Program exercise sessions in the Exercise menu Even if you switch the Program off it remains in the wrist unit memory Switch the Program on to use it again Press and hold the Back button to return to the Time of Day display 30 3 4 UPDATE YOUR PROGRAM There are two ways you can update your Keeps U Fit Own Workout Program editing the exercise sessions of your current Program and creating an entirely new Program If you feel from the beginning that some of the exercise sessions are too hard or too easy for you you can change the exercise session targets For further information see the section View and Edit Your Program You can create a new Program if you have been able to carry out the Program as planned and you have improved at least to the next Fitness class e the Program you have created does not improve your fitness e the Program you have created feels too easy or too hard you have some other problems in carrying out the Program or your situation has changed For example you can use more time to exercise and you want to improve your fitness instead of maintaining it 4 REACH YOUR GOAL START EXERCISING In the Exercise menu you can view and record your exercise information such as your heart rate exercise time and energy expenditure 4 1 STARTING EXERCISE RECORDING 1 Wear the transmitter as described in the section Measuring Your Heart Rate When you wear y
63. t the weight with the A V buttons Press OK Height Adjust the height with the A V buttons Press OK Birthday Adjust the month mm or day dd with the A V buttons Press OK Note You can skip the date of birth date setting and accept it as it is by pressing and holding OK 7 Adjust the day dd month mm with the A V buttons Press OK 8 Adjust the year yy with the A V buttons Press OK 9 Sex Select MALE or FEMALE with the A V buttons Press OK 10 Activity Select your long term physical activity level TOP HIGH MODERATE or LOW with the A V buttons Press OK The activity level is an ass essment of your level of physical activity Select the alternative that best describes the overall amount and intensity of your physical activity in the past three months mmm TOP You part icipate regularly in heavy physical exercise at least 5 times a week For example you exercise to improve performance for competitive purposes HIGH You part 6 12 mil icipate regularly at least 3 times a week in heavy physical exercise For example you run es 10 20 km per week or participate in 3 4 gym classes or aerobic exercise classes weekly or you spend 2 3 hours per week in comparable physical activity MODERATE You part you parti icipate regularly in recreational sports For example you run 3 6 miles 5 10 km per week or cipate in 1 2 gym classes or aerobic exercise classes weekly or you spend
64. the batteries checked the wrist unit battery needs to be changed We recommend that all service should be done by an authorized Polar Service Center The 2 year International Guarantee does not cover damage or consequential damage caused by service not authorized by Polar Electro The Polar Service Center will test your wrist unit for water resistance after battery replacement and makes a full periodic check of your complete Polar heart rate monitor Someone else starts using my wrist unit Each time the user changes the new user should enter her or his user information settings first and then create a new Program Changing the user information or creating a new Program does not delete the saved data from the Daily Weekly and Totals Files the buttons do not react Reset the wrist unit Resetting clears the date and time settings Press all buttons except the Light button at the same time until the display is filled with digits Press OK For further information see the section Basic Settings If you have already set the Basic Settings once you can skip them after setting the date by pressing and holding the Back button If you do not press any button after you reset the wrist unit within one minute the wrist unit goes to the Time of Day display If this does not work have the batteries checked the Updated OwnZone limits vary a lot Heart rate variability reacts sensitively to all changes taking place in your body and enviro
65. the A V buttons Press OK The following information is displayed Reminder text fierobic AL Exercise name HORPIALL if an exercise session has Reminder time a qwe been linked to the reminder pee Ie leas Reminder alarm Reminder date 6 Press OK to edit the reminder Alternatively press Back to return to the Reminder Selection menu Alternatively view the other reminders by pressing and holding the A V buttons 7 Press the A V buttons to select EXERCISE TIME ALARM DATE REPEAT or TEXT for editing or choose DELETE to delete the reminder Press OK 62 8 Edit the selected value as instructed in the section Adding a Reminder Alternatively if you select Delete the wrist unit displays DELETE REMINDER Press the A V buttons to select YES or NO Press OK Note After you delete the reminder you cannot restore it Switching the Reminder Alarm Off When SNOOZE and the reminder information is displayed and the alarm sounds press the Light button to stop the alarm sound Reminder text stays in the display Press the Back button to exit the reminder view When you exit the reminder view the display automatically illuminates and the wrist unit returns to the Time of Day display Press the OK button to snooze the alarm for 10 minutes and to start the countdown timer If you do not stop the alarm it sounds for one minute and the wrist unit returns to the Time of Day display You can change the
66. the exercise session bpm HR alternate we 165 3 Press OK to enter the Exercise menu or press and hold the Back button to return to the Time of Day display Note e The wrist unit shows the Time of Day display after five minutes if you forget to stop the heart rate measurement after you pause the exercise recording and remove the transmitter from your chest e check how to take care of your transmitter after exercising see the chapter Care and Maintenance 38 4 4 EXERCISE SETTINGS In the Exercise Settings menu you can view and select your next exercise session and settings used during exercise 1 Start from the Time of Day display Press OK 2 Exercise is displayed Press OK 3 Press the A V buttons to select SETTINGS Press OK 4 Press the A V buttons to select EXERCISE HR ALARM or HR VIEW Press Note If you have not created a Keeps U Fit Own Workout Program or you have switched the Program off HR ALARM HR LIMITS and HR VIEW are displayed Press the W buttons to select HR Alarm HR Limits or HR View Press OK Skip steps in Selecting Exercise Selecting Exercise Exercises and Program exercise sessions are displayed in the recommended performance order Press the A V buttons to choose one of the Program exercise sessions or select Manual exercise Press OK Select the exercise by choosing SELECT or view the exercise session targets by choosing VIEW Press OK If you select Selec
67. tion in the zone you have achieved Your target exercise duration in the Hard intensity zone The Hard intensity zone bar is highlighted Press Back to return to the HR zones view Alternatively press and hold Back to return to the Time of Day display Changing the Default Diary View When you press Back to return to the Diary or HR zones view the previously viewed value will be set as a default value Next time you enter the Diary or HR zones view the default value will be displayed Default value 54 9 5 WEEKLY AND MONTHLY FOLLOW UP Weekly Follow Up The weekly follow up function automatically reviews your progress and reminds you to check the previous week s exercises The reminder appears between Sunday and Monday at midnight a N 1 Press the A button to open the reminder Ezz ne mW 2 CHECKING YOUR WEEKLY EXERCISES is displayed Press OK to check the previous week s um E exercises or press and hold Back to return to the Time of Day display H Result and the following information is displayed Total exercise count of the last week Total exercise duration Total calories burned while exercising Cal kcal Percentage of the weekly target reached if the Program is set on ua Atrophy alternates with the Result display if more than 75 96 of the target exercise calories has been reached and the Program is set on 3 Return to the Time of Day display by pressing OK Note
68. ttons Press OK 3 Adjust the minutes with the A V buttons Press OK 4 The wrist unit displays EXERCISE CALORIES UPDATED Your target exercise calories are automatically updated and the wrist unit returns to the Targets view Note If you change your exercise targets the wrist unit automatically checks the exercise duration and changes the type of exercise if it has been modified At the same time your weekly exercise targets are automatically updated Deleting Exercise Session You can delete a selected exercise session by pressing and holding the Light button in the Exercise Session Targets view 1 DELETE EXERCISE is displayed Press the A W buttons to select YES or NO Press OK 2 f you select Yes the wrist unit displays ARE YOU SURE If you do not want to delete the exercise session select NO Select YES to delete the file Press OK Note After you delete an exercise session you cannot restore it 3 If you select Yes the wrist unit returns to the Exercises view Press the Back button to return to the Weekly Exercises view If you have changed your exercise targets or deleted exercise sessions your weekly targets are automatically updated The wrist unit confirms your Program update and PROGRAM TARGETS UPDATED is displayed 28 3 3 PROGRAM SETTINGS In the Program Settings menu you can switch the OwnZone automatic determination of your target heart rate zone and Program on or off and rename your Program exercises 1 Star
69. u when exercising Data Communication Your Polar fitness heart rate monitor offers you the option of transferring data between your wrist unit and PC For further information see the chapter Get Extra Benefit From Polar Applications Data Communication ENGLISH 7 1 2 WRIST UNIT BUTTONS AND SYMBOLS Note Pressing a button briefly approximately one second has a different effect than pressing and holding the button for a longer period of time at least two seconds Move up in menus and selection lists Increase the selected flashing value when is on the display Switch the backlight on By pressing and holding the Light button you can 7 Lock and unlock all the buttons except the Light button in the Time of Day display or while recording your exercise Press and hold the Light button until Buttons Locked or Unlocked is displayed By pressing and holding the A button you can Change the display logo in the Time of Day display e Change the top row information in the Exercise recording mode e Exit the displayed menu and return to the previous level Cancel the selection and leave the setting as it was Switch the alarm off Enter the menu in the Time of Day display e Enter the displayed menu Accept your selection By pressing and holding the OK button you can start exercise recording from the Time of Day By pressing and holding the Back button
70. ute and the wrist unit returns to the Time of Day display Note e The alarm will be activated in all menus except the Exercise menu When the alarm sounds and you are in some of the other menus the wrist unit displays the Alarm view e Ifthe buttons are locked and the alarm sounds the buttons will function normally 64 Time Setting If you start from the Time of Day display repeat steps 1 3 4 Press the A V buttons to select TIME Press OK 5 Press the A V buttons to select 12 H or 24 H time mode Press OK If you chose 12 h mode select AM or PM with the A V buttons Press OK 6 Set the hours with the A V buttons Press OK 7 Set the minutes with the A V buttons Press OK Time 2 Setting If you start from the Time of Day display repeat steps 1 3 4 Press the A V buttons to select TIME2 Press OK 5 Press the A V buttons to set the time difference hh mm The time changes in 30 minutes steps Press OK Note In the Time of Day display you can change the time zone by pressing and holding the W button Date Setting If you start from the Time of Day display repeat steps 1 3 4 Press the A V buttons to select DATE Press OK 5 Press the A V buttons to select the month mm or day dd Press OK 6 Press the A V buttons to select the day dd or month mm Press OK 7 Press the A V buttons to select the year yy Press OK Press and hold the Back button to return to the Time of Day display 7
71. w your heart rate value on the display Look at your wrist unit after 2 to 3 minutes This is your HR To more precisely calculate your HR wear your Polar heart rate monitor for one normal day Occasionally when you sit and do not engage in any physical activity for 2 3 minutes write down your heart rate value In the evening calculate the average value 14 Maximal oxygen uptake value V0 ml kg min Press the V buttons to set your maximal oxygen uptake value Press OK VOomax is the maximum capacity for oxygen consumption by your body during maximum exertion This is also known as aerobic power or maximal oxygen intake consumption VOzmax is a commonly used determinant of aerobic cardiovascular fitness The most accurate way of determining your individual VOzmax is to perform a maximal exercise stress test in a laboratory Aerobic fitness relates to how well your cardiovascular system works to transport and utilize oxygen in your body VOomax is used in the estimation of energy expenditure Note VOzma is used in Program creation If you do not know this value you can determine a comparable value your OwnIndex by performing the Polar Fitness Test For further information see the section Test Your Fitness Level Get Your Ownlndex e f you have accidentally changed the Extra User Settings you can return to the default settings by pressing and holding the Light button RESTORE DEFAULT is displayed Press the A W buttons t
72. y 1921 2020 SYSTEM REQUIREMENTS Polar WebLink using SonicLink data communication Windows 98 98SE ME 2000 XP e Sound card Microphone Polar UpLink Tool e PC Windows 98 98SE ME 2000 XP e Sound card Dynamic loudspeakers or headphones 12 LIMITED POLAR INTERNATIONAL GUARANTEE This limited Polar international guarantee is issued by Polar Electro Inc for the consumers who have purchased this product in the USA or Canada This limited Polar international guarantee is issued by Polar Electro Oy for the consumers who have purchased this product in other countries Polar Electro Inc Polar Electro Oy guarantees to the original consumer purchaser of this product that the product will be free from defects in material or workmanship for two years from the date of purchase Please keep the receipt or International Guarantee Card which is your proof of purchase e The guarantee does not cover battery damage due to misuse abuse accidents or non compliance with the precautions improper maintenance commercial use cracked or broken cases and elastic strap The guarantee does not cover any damage s losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the product During the guarantee period the product will be either repaired or replaced at an authorized service center free of charge This guarantee does not affect the consumer s statuto

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