FRA 17925802.00 ENG/FRA B Polar F11™ Fitness Heart Rate Monitor Press OK to enter the menu. Press the / buttons to move forward in the menus. Press and hold the Back button to return to the Time of Day display. BOUTONS MANUEL D’UTILISATION Lumière OK Back Retour OK ENG 17925802.00 ENG/FRA B USER MANUAL Light BUTTONS Appuyez sur OK pour entrer dans un menu. Appuyez sur les boutons / pour avancer dans les menus. Appuyez longuement sur le bouton BACK/RETOUR pour revenir à l’affichage de l’Heure.
INSTRUCTIONS RAPIDES POLAR F11 Cher client, Comparez les données de chaque exercice effectué avec vos objectifs pour la semaine, et vérifiez que vous atteignez les objectifs que vous vous êtes fixés. Contrôlez des données comme votre fréquence cardiaque et votre consommation calorique pendant vos séances d’exercice. Visualisez en détail les données de votre dernière séance d’exercice, ainsi que les données cumulées de tous vos exercices. Changez l’heure, l’alarme et d’autres réglages.
CONTENTS 1. 2. 3. 4. 5. INTRODUCTION TO THE F11 HEART RATE MONITOR ......................................................................................................... 7 1.1 PRODUCT ELEMENTS .............................................................................................................................................. 7 1.2 WRIST UNIT BUTTONS AND SYMBOLS ..................................................................................................................... 8 1.
6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 6 POLAR FITNESS TEST - OWNINDEX ................................................................................................................................ 49 6.1 PERFORMING THE FITNESS TEST .......................................................................................................................... 50 6.2 FITNESS TEST TREND ..........................................................................................................................
1. INTRODUCTION TO THE F11 HEART RATE MONITOR 1.1 PRODUCT ELEMENTS User Manual with Quick Guide The Polar F11 heart rate monitor set consists of the following items: This User Manual contains the necessary information on using your Polar heart rate monitor. For a quick reference, take the function map included in the Quick Guide with you when exercising. Wrist Unit The wrist unit includes Polar Keeps U Fit workout program. You can create, update, and monitor your Program with the wrist unit.
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). Light • Switch the backlight on. By pressing and holding the Light button, you can: 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.
Symbols The menu level indicator shows you the number of menu items. When browsing the menus, the 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 symbol indicates the setting you are currently adjusting. The envelope reminds you to check the exercises from last week or to perform the Polar Fitness Test.
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 Transfer on page 74. Note: It is important that you be precise with the settings, as they have an impact on the accuracy of the Keeps U Fit workout program. 1. 2. 3. 4.
6. Date: Press the • Press the / • Press the / 7. Units: Press the / buttons to select the month (mm) or day (dd). Press OK. buttons to select the day (dd) or month (mm). Press OK. buttons to select the year (yy). Press OK. / 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 lb/ft, calories are displayed as Cal. If you select kg/cm, calories are displayed as kcal. 8.
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.
3. 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 your heart rate.
2. KEEPS U FIT 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 workout program helps you to plan your exercise by recommending total exercise duration, calories, and exercise duration in different intensity zones.
2.1 CREATING YOUR PROGRAM This section provides you with step-by-step information on how to create your Keeps U Fit workout program. To be able to get an accurate exercise program, start by measuring your fitness level as instructed in the chapter Polar Fitness Test - OwnIndex on page 49. 1. Start from the Time of Day display. Press OK. Exercise is displayed. 2. Press the / buttons to select Program. Press OK. 3. Press the / buttons to select CREATE. Press OK.
4. OwnIndex: The determination of your current fitness level affects the amount of exercise at different intensity levels that the Program recommends. • If you have already performed the Fitness Test, your latest OwnIndex value is displayed. If you know your maximal aerobic power (VO2max, ml/kg/min) from a laboratory measurement or from another fitness test you perform regularly, you can adjust your OwnIndex by pressing the / buttons. Press OK. 5.
6. Exe.Count (exercise count): Based on 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 / 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 the chapter Your Weekly Exercise Targets on page 18.
2.2.1 YOUR WEEKLY EXERCISE TARGETS Weekly Targets Target exercise count per week Target total exercise duration per week Target total calories you should burn in your weekly exercise Press the 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. Hard Moderate Light 18 The height of the bar indicates the weekly exercise target in the intensity zone.
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. Moderate Exercising in the Moderate intensity zone (70-80% HRmax) is effective particularly for improving aerobic fitness. All programs include exercise in this intensity zone. Hard The Hard intensity zone (80-90% HRmax) is for relatively short exercise at high intensity.
2.2.2 YOUR EXERCISE SESSION TARGETS If you start from the Time of Day display, repeat steps 1-3 on page 17, and press the displayed. / buttons until Weekly Exercises is 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.
Exercise Session Targets: Exercise name/Targets Target exercise duration Target calories you should burn in this exercise session Press the button to proceed. Alternatively, press OK to edit the exercise session targets and continue from Editing Exercise Targets on page 22. Alternatively, press and hold the Light button to delete the exercise session and continue from Deleting Exercise Session on page 22.
Editing Exercise Targets 1. EDIT DURATION? is displayed. Press the / 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 / buttons. Press OK. 3. Adjust the minutes with the / 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.
2.3 PROGRAM SETTINGS In the Program Settings menu you can switch the Program on or off and change the settings for Program exercises. 1. 2. 3. 4. Start from the Time of Day display. Press OK. Exercise is displayed. Press the / buttons to select Program. Press OK. Press the / buttons to select SETTINGS. Press OK. Press the / buttons to select EXERCISES or ON/OFF. Press OK. Note: If you select Exercises and you have not created a Program, Empty is displayed. Create a Program first.
• If you select Select, the HR Set is linked to the exercise session. • If you select Edit, HR ALARM, HR LIMITS, HR VIEW, and RENAME are displayed. • Press the / buttons to select Alarm, Limits, View, or Rename. Press OK. HR alarm: Select VOL 2 (loud), VOL 1 (quiet), or alarm OFF with the / buttons. Press OK. HR limits: Select OWNZONE, AUTOMATIC, MANUAL, or limits OFF with the / buttons. Press OK. • If you select OwnZone or Automatic HR limits, press the / buttons to select HARD, MODERATE, LIGHT, or BASIC.
3. EXERCISING In the Exercise menu you can view and record your exercise information, such as your heart rate, exercise time, and energy expenditure. • If you want to exercise according to your Program starting from the first exercise session, start according to the section Starting Exercise Recording on this page. • However, if you do not want to follow the order of Program exercise sessions, select your exercise session in Exercise Settings, see page 32.
• If OwnZone is displayed, see the section OwnZone on page 34. • If 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. • The OwnZone determination is automatically on, if you do not want to determine your OwnZone, change the HR limits setting in Exercise Settings, page 32, before starting to exercise.
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.
Changing the Displayed Exercise Information In the Exercise and Calories display, you can change the upper row information to personalize the display by pressing and holding the button. 28 Exercise duration Calories Time of Day Time of Day Calories Exercise duration 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.
Switching the Backlight On 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 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 On or Off Press and hold the Light button to lock and unlock all the buttons, except the Light button.
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 and hold OK. Alternatively, if you want to pause the exercise recording, press the Back button and select SETTINGS with the / buttons. Press OK. 2. HR ALARM, HR LIMITS, and HR VIEW are displayed. Press the / buttons to select Alarm, Limits, or View. 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 the exercise session (bpm/%HRmax) alternate. 3. Press OK to enter the Exercise menu or press and hold the Back button to return to the Time of Day display.
3.3 EXERCISE SETTINGS In the Exercise Settings menu you can view and select your exercise session and HR Set for the exercise. Exercise settings are combined in HR Sets. Edit the HR Sets and you do not need to modify each setting when starting to exercise. For more information about HR Set editing see the section Heart Rate Settings on page 63. 1. 2. 3. 4. Start from the Time of Day display. Press OK. Exercise is displayed. Press OK. Press the / buttons to select SETTINGS. Press OK.
Selecting HR Set You can link one HR Set to each exercise session. For further information on HR Sets, see the section Heart Rate Settings on page 63. 5. HR Set and OWNZONE, GENERAL, and SILENT are displayed. Press the / buttons to choose one of the HR sets. Press OK. 6. Select HR Set by choosing SELECT or edit the set by choosing EDIT with the / buttons. Press OK. If you select Select, the HR Set is linked to the exercise session and the wrist unit returns to the Exercise Settings menu.
3.4 OWNZONE Polar F11 heart rate monitor is able to determine your individual aerobic exercise heart rate zone automatically. This is called OwnZone (OZ) and it can be determined during a warm-up period lasting 1-5 minutes by walking or jogging. You can also determine your OwnZone in other exercise modes. The main idea is that you start exercising slowly at a light intensity. You then gradually increase the intensity of your exercise to raise your heart rate.
You should always redefine your OwnZone: • When changing your exercise environment or exercise mode. • If you feel unusual; for example you are stressed or ill, about the physical state of your body when starting to exercise. • 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 / buttons to select START and press OK. OwnZone appears in the display.
5. At some point during stages 1-5, 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 (%HRmax) depending on your settings Your current heart rate If the OwnZone determination did not succeed, OwnZone Limits and your previously determined OwnZone limits (bpm/%HRmax), are displayed.
4. MONITORING YOUR PROGRESS This chapter describes how to monitor your progress with your Polar heart rate monitor. With the help of electronic Diary, you can compare your targets to the values you have achieved and see if you are reaching your exercise targets as planned. For further information, see the chapter Diary on this page. The envelope on the display automatically reminds you to check the Diary weekly and perform the Fitness Test monthly.
Diary HR zones Extra Diary* 1. Start from the Time of Day display and press the button. 2. Press the / buttons to move between diaries. 3. Press OK to enter the view. Press the / buttons to scroll through the values. Note: • If you have not created a Program, or you have switched the Program off, only the values you have achieved are displayed. • The wrist unit automatically resets the Diary and HR zones views to zero between Sunday and Monday at midnight.
4.1.1 DIARY Exe.Count (exercise count) Weekly target exercise count The exercise count bar is highlighted The total exercise counts you have achieved Exe.
Hard Your target exercise duration in the Hard intensity zone The intensity zone bar is highlighted The exercise duration in the zone you have achieved Press Back to return to the HR zones view and press the button to proceed to the Extra view. Press OK. Alternatively, press and hold Back to return to the Time of Day display. Changing the Default Diary View Press Back to return to the Diary or HR zones view, and the previously viewed value will be set as a default value.
How to Update Your Extra Diary Value 1. If you start from the Time of Day display, press the button. 2. Press the / buttons to select Extra. Press OK. 3. Adjust the current value with the / buttons. Press OK. Press and hold the Back button to return to the Time of Day display. 4.2 WEEKLY AND MONTHLY FOLLOW-UP 4.2.1 WEEKLY FOLLOW-UP The weekly follow-up function automatically reviews your progress and reminds you to check the previous week's exercises.
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 A trophy alternates with the Result display, if more than 75 % of the target exercise calories has been reached. 3. Return to the Time of Day display by pressing OK. Note: In the Time of Day display, the trophy remains as an alternative image for the next week.
5. CHECKING SAVED INFORMATION - FILE File includes information on your recorded exercise sessions. The Exercise File includes information on your 12 most recent exercise sessions. • In the Exercise File you can view detailed exercise information on the exercise sessions of the current week, such as exercise duration, calories burned, maximum and average heart rate and exercise time in different intensity zones. • In the Diary File you can view your weekly total values from the twelve most recent weeks.
5.1 EXERCISE FILE 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 / buttons. Press OK. Scroll through the following information with the / buttons.
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 / 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.
5.2 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 / buttons until File is displayed. Press OK. 3. Press the / 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 buttons. / Total Exe.
Resetting Total Counters 1. Reset Total Counters? is displayed. Press OK. 2. Press the / buttons to select reset ALL (all total counters), EXE.COUNT (total count), DURATION (total duration), or CALORIES (total Cal/kcal). Press OK. 3. ARE YOU SURE? is displayed. Press the / buttons to select YES or NO. Press OK. Press and hold the Back button to return to the Time of Day display. 5.3 DIARY FILE You can check the automatically saved weekly Diary information in the Diary File.
Exe.Count (exercise count) The last day of the selected week (Sunday) Cumulative exercise count Exe.Time (exercise duration) The last day of the selected week Cumulative exercise duration (hh.mm.ss) Calories The last day of the selected week Cumulative exercise calories (Cal/kcal) HR Zones 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 / buttons to move between intensities.
6. POLAR FITNESS TEST - OWNINDEX OwnIndex is a result of the Polar Fitness Test that is an easy, safe and quick way to estimate your aerobic fitness. The OwnIndex 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 VO2max (ml/kg/min), a commonly used descriptor of aerobic fitness.
6.1 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 (see page 68) and to wear your transmitter (see page 12). It takes 3-5 minutes to perform the test. To get reliable test results, the following basic requirements apply: • The test can take place anywhere - at home, in the office, and at a health club - as long as the test environment is peaceful.
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: • If you have not set your long-term physical activity level in User Settings, Activity is displayed. Press the / buttons to select TOP, HIGH, MODERATE, or LOW. For further information on activity levels, see page 69.
6.2 FITNESS TEST TREND Fitness Test Trend contains your OwnIndex 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 Transfer on page 74. 1. If you start from the Time of Day display, press OK. 2.
6.2.1 FITNESS CLASSES The Polar Fitness Test result, your OwnIndex, is most meaningful when comparing your individual values and changes in them. OwnIndex can also be interpreted according to your gender and age. Locate your OwnIndex on the table to find your current cardiovascular fitness classification, compare it with those who are of the same age and gender.
7. UPDATE YOUR PROGRAM There are two ways you can change your 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 on page 17.
8. 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. 8.1 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.
8.1.1 TIMER SETTING You can set the countdown timer to sound an alarm once after a set time. • Set the hours with the / buttons. Press OK. • Set the minutes with the / 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 button. The timer is still running even if it is not on the display.
8.1.2 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 1. 2. 3. 4. 5. If you start from the Time of Day display, press OK. Press the / buttons until Settings is displayed. Press OK. Press the / buttons to select WATCH. Press OK. Press the / buttons to select REMIND. Press OK.
Alarm: 12. Press the / 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 / buttons to select a repetition time. The reminder will be activated at the same time YEARLY, MONTHLY, WEEKLY, DAILY, or HOURLY or you can set the reminder to activate only ONCE or turn the reminder OFF. Press OK.
Viewing and Editing Reminders 1. 2. 3. 4. If you start from the Time of Day display, press OK. Press the / buttons until Settings is displayed. Press OK. Press the / buttons to select WATCH. Press OK. Press the / buttons to select REMIND. Press OK. Select the desired reminder with the / The following information is displayed: Reminder text buttons. Press OK. Reminder time Exercise name (if an exercise session has been linked to the reminder) Reminder date Reminder alarm 5.
7. Edit the selected value as instructed in the section Adding a Reminder on page 57. Alternatively, if you select Delete, the wrist unit displays DELETE REMINDER? Press the Press OK. Note! After you delete the reminder, you cannot restore it. Switching the Reminder Alarm / buttons to select YES or NO. 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.
5. Press the / 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 / buttons. Press OK. 6. Set the hours with the / buttons. Press OK. 7. Set the minutes with the / buttons. Press OK. Switching the Alarm Off When SNOOZE? is displayed, the alarm sounds and backlight blinks, press the Back button to stop the alarm.
8.1.4 TIME SETTING If you start from the Time of Day display, repeat steps 1-3, page 60. 4. Press the / buttons to select TIME. Press OK. 5. Press the / buttons to select 12 H or 24 H time mode. Press OK. If you chose 12 h mode, select AM or PM with the / buttons. Press OK. 6. Set the hours with the / buttons. Press OK. 7. Set the minutes with the / buttons. Press OK. 8.1.5 TIME 2 SETTING If you start from the Time of Day display, repeat steps 1-3, page 60. 4. Press the / buttons to select TIME2. Press OK.
8.2 HEART RATE SETTINGS In the HR (Heart Rate) Set menu, you can edit the settings used during exercise sessions. Exercise settings, heart rate limits, alarm settings, and the view mode are combined in HR Sets. With HR Sets, you can easily use your desired exercise settings and do not need to set each setting separately. HR Sets default settings: Press Press Press Watch HR Set Press Diary 1. Start from the Time of Day display. Press OK. Exercise is displayed. 2.
1. HR Alarm Volume Setting Press the / buttons to select VOL 2 (loud), VOL 1 (quiet), or alarm OFF. Press OK. 2. HR Limits Setting Press the / buttons to select OWNZONE, AUTOMATIC, MANUAL, or OFF. Press OK. OWNZONE: Press the / buttons to select HARD, MODERATE, LIGHT, or BASIC limits for OwnZone. Press OK. The wrist unit displays your previously determined OwnZone limits in the selected zone. If you have not performed the OwnZone, your age-based limits are displayed.
Limits Exercise HARD The Hard intensity zone (80-90% HRmax) is for relatively short exercise at high intensity. Exercising in this zone causes heavy breathing, muscle tiredness, fatigue and 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.
OFF: The function is switched off and there are no target heart rate limits during the exercise session. The table below contains target heart rate zones in beats per minute (bpm) estimated by age in 5-year intervals. Calculate your own HRmax, write down your own target heart rate zones and select the ones suitable for your exercise.
3. HR View Setting Press the / buttons to select HR (beats per minute), or HR% (a percentage of you maximum heart rate). Press OK. 4. HR Set Renaming You can rename each HR set with eight letters. The available digits are: 0-9, space, A-Z, a-z, -%/()*+.:? • The adjustable letter is underlined and blinking. Press the / buttons to change the letter. • Press OK to accept the selected letter. • Press Back to move to a letter you have set previously. • Press and hold OK to skip editing the rest of the letters.
5. Increase: Press the / buttons to set the accuracy of your definable value (1, 0.5 or 0.1). This accuracy is used when you update the Extra Diary value. Press OK. 6. Target: Press the / buttons to set the target value you want to reach. Press OK. 7. Reset: Press the / buttons to set how often you want the wrist unit to reset your value to zero. Select WEEKLY and the wrist unit resets the value automatically every week. Select MANUAL to do it yourself. Press OK. 8.
7. 8. 9. 10. Adjust the day (dd) or month (mm) with the / buttons. Press OK. Adjust the year (yy) with the / buttons. Press OK. Sex: Select MALE or FEMALE with the / buttons. Press OK. Activity: Select your long-term physical activity level TOP, HIGH, MODERATE, or LOW with the / buttons. Press OK. Do not change your activity level description if your regular exercise habits have changed in the last three months.
11. View Extra User Settings: It is recommended that you change the following settings (HRmax, HRsit, VO2max) 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 (HRmax): Press the / buttons to set your maximum heart rate. Press OK. HRmax is the highest number of heartbeats per minute (bpm) during maximum physical exertion.
14. Maximal oxygen uptake value (VO2max, ml/kg/min): Press the Press OK. / buttons to set your maximal oxygen uptake value. VO2max 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. VO2max is a commonly used determinant of aerobic (cardiovascular) fitness. The most accurate way of determining your individual VO2max is to perform a maximal exercise stress test in a laboratory.
8.5 GENERAL SETTINGS In the General Settings menu, you can edit general settings for the wrist unit. The general settings include volume, keylock, help, units, and language settings. Press Press Watch Press HR Set Press Diary Press User General Press OK Sound Keylock Help Units Language 1. Start from the Time of Day display. Press OK. Exercise is displayed. 2. Press the / buttons until Settings is displayed. Press OK. 3. Press the / buttons to select GENERAL. Press OK. 4.
Automatic Manual The wrist unit automatically locks 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 is displayed or disappears. 3. Help Settings If you switch Help-texts On, texts guide you in the Exercise and Diary modes.
9. DATA TRANSFER Polar Fitness Trainer is a complete web service tailored to support your exercise goals. Free registration gives you access to a personalized exercise program, diary, tests, calculators, useful articles and much more. You can gain access and start the registration process for the web service at www.PolarFitnessTrainer.com.
10. CARE AND MAINTENANCE Your Polar heart rate monitor is a high-tech instrument and should 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 them in a damp environment, in non-breathable material (i.e. plastic bag) or with conductive material such as a wet towel.
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 or cleaning chemicals on any part of the transmitter. • Do not dry the connector in 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.
11. PRECAUTIONS 11.1 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.
11.2 MINIMIZING POSSIBLE RISKS WHEN EXERCISING Exercise may include some risk, especially for those who have been sedentary. Before starting a regular exercise program you are recommended to answer to the following questions for health status checking. If the answer is yes to any of the questions, we recommend that you consult a doctor before starting an exercise program.
12. FREQUENTLY ASKED QUESTIONS What should I do if... ...I don't know where I am in the menu? Press and hold the Back button until the time of day is displayed. ...there is no heart rate reading (- -)? 1. Check that 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.
...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. ...
13. TECHNICAL SPECIFICATION The Polar F11 heart rate monitor is designed to • to help users to achieve their personal fitness goals • to indicate the level of physiological strain and intensity during an exercise session No other use is intended or implied. WRIST UNIT Battery type: Battery life: Operating temperature: Water resistance: Wrist strap material: Back cover and wrist strap buckle: Watch accuracy: Accuracy of heart rate measurement: CR 2032 Average 1.
14. 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.
15. DISCLAIMER • 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.
16. INDEX 12h/24h time mode ................................................................ 10, 62 Alarm setting ................................................................................ 60 Backlight ........................................................................................ 8 Basic settings .............................................................................. 10 Battery replacement ..................................................................... 75 Buttons ...............
