BUTTONS Light OK Manufactured by Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300 Back www.polar.fi 17928481.01 ENG B User Manual Polar F55™ 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.
POLAR F55 QUICK GUIDE Compare achieved exercise values against your weekly targets, and see if you are achieving your targets as planned. Monitor information such as your heart rate and calories burned during your exercise sessions. Press Back Press Dear customer, Congratulations on your purchase of a new Polar Fitness Heart Rate Monitor! View detailed Change alarm, information time of day, and on your latest other settings. exercise sessions, as well as the long-term information on your exercises.
CONTENTS 1. 2. 3. GETTING STARTED - PERSONALIZE YOUR POLAR F55....................................................................................................... 8 1.1 PRODUCT ELEMENTS............................................................................................................................................... 8 1.2 WRIST UNIT BUTTONS AND SYMBOLS....................................................................................................................... 9 1.3 BASIC SETTINGS.
. 5. 6. 7. 8. REACH YOUR GOAL - START EXERCISING........................................................................................................................ 39 4.1 STARTING EXERCISE RECORDING........................................................................................................................... 39 4.2 FUNCTIONS DURING EXERCISE.............................................................................................................................. 40 4.
9. CARE AND MAINTENANCE................................................................................................................................................ 88 10. PRECAUTIONS................................................................................................................................................................. 90 10.1 INTERFERENCE DURING EXERCISE........................................................................................................................
1. GETTING STARTED - PERSONALIZE YOUR POLAR F55 1.1 PRODUCT ELEMENTS User Manual with Quick Guide The Polar fitness heart rate monitor set consists of the following items: 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 you when exercising. Wrist Unit The wrist unit includes Polar Keeps U Fit - Own Workout Program.
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 framed heart indicates the coded transmission of your heart rate. For further information, see the section Measuring Your Heart Rate.
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. 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. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap. 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. TEST YOUR FITNESS LEVEL - GET YOUR 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.
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: • The test can take place anywhere - at home, in the office, and at a health club - as long as the test environment is peaceful.
If you have not set your long-term physical activity level in User Settings, Activity is displayed. Press the select TOP, HIGH, MODERATE, or LOW. Press OK. / buttons to 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.
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 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.
2.2 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 polarpersonaltrainer.com web service. For further information, see the chapter Data Communication. 1. If you start from the Time of Day display, press OK. 2.
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.
3. SET YOUR GOAL - CREATE WORKOUT PROGRAM 3.1 KEEPS U FIT - OWN 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.
3.1.1 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 OwnIndex. 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 CARDIO. Press OK.
5. 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. 6.
7. 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. 8. 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.
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 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 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.
Your Exercise Session Targets If you start from the Time of Day display, repeat steps 1-4 on page 24, 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 (Cal/kcal) 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. Alternatively, press and hold the Light button to delete the exercise session and continue from Deleting Exercise Session.
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.
3.1.3 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. 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 CARDIO. Press OK. Press the / buttons to select SETTINGS. Press OK. Note: If you select Settings and you have not created a Program, Empty is displayed.
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 / buttons to select the exercise session you want to rename. Press OK. • 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 previously set. • Press and hold OK to skip editing the rest of the letters.
3.1.4 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.
3.2 POLAR BODY WORKOUT Polar Body Workout™ is your guide to strength (resistance) training. You can create and edit a body workout with the wrist unit and follow your progress while exercising. Based on your user settings, the wrist unit provides you a default body workout with movements, count of sets, repetitions, and weights recommendations. The default body workout includes ten different movements.
3.2.1 CREATING YOUR BODY WORKOUT 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 BODY. Press OK. 4. Press the / buttons to select CREATE. Press OK. 5. The wrist unit displays BODY EXERCISE and your body workout targets in a few seconds. If you want to view your body workout targets, continue from the section Your Body Workout Targets, on next page.
3.2.2 VIEW AND EDIT YOUR BODY WORKOUT This section describes how you can view and edit your body workout. 1. 2. 3. 4. If you 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 BODY. Press OK. Press the / buttons to select EDIT. Press OK. Note: If you have not created the body workout, Empty is displayed. Create the body workout first. For further information, see the section Creating Your Body Workout.
5. Press the / buttons to select the movement. Press OK. Alternatively, select ADD MOVE to include an extra movement in your body workout. Press OK and continue from section Adding Movement. Selected movement name 6. Press the / buttons to select EDIT SET or DELETE. Press OK. Editing Count of Sets If you start from the Time of Day display, repeat steps 1-6. 7. Sets: Press the / buttons to adjust count of sets (1-3). Press OK. The wrist unit displays SETS UPDATED and returns to the movement list.
Muscle group Cursor shows you the selected movement Name of the selected movement 7. Press the / buttons to select the desired movement. Press OK. 8. Sets: Press the / buttons to adjust the count of sets. Press OK. The wrist unit displays MOVEMENT ADDED and returns to the movement list. Note: One movement can exist only once in the body workout. If the workout includes the maximum number of movements (14) or all the selected muscle group movements ADDING NOT POSSIBLE is displayed.
3.2.3 BODY WORKOUT SETTINGS In the body workout settings you can switch the body workout on or off and rename your body workout. 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 BODY. Press OK. 4. Press the / buttons to select SETTINGS. Press OK. 5. Press the / buttons to select RENAME or ON/OFF. Press OK. Note: If you select Settings and you have not created a body workout, Empty is displayed.
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 your 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.
• If OwnZone is displayed, see the section OwnZone. • 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. • If 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.
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.
Body exercise (displayed if the body workout is selected) Press OK to start the body workout. Press OK to start performing the first movement. Alternatively, press the / buttons to select the desired movement. Press OK. The following information is displayed: Body workout movements in the recommended performance order alternate with the movement information view.
When you have completed all the sets of the movement, press OK. The name of the movement and COMPLETED are displayed for a moment, the wrist unit returns to the movement list. After completing the set, the movement is removed from the movement list. Alternatively, if you do not want to perform all the sets at once, press the Back button and select the next movement. After you have completed all the movements and sets, Body exercise completed is displayed.
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. 44 ENGLISH Exercise duration Calories (Cal/kcal) Time of Day Time of Day Calories (Cal/kcal) 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 HR Alarm, HR Limits, or HR View.
4.3 STOPPING THE EXERCISE 1. Press the Back button. Your current heart rate is displayed. Exercise recording is paused. 2. Select EXIT with the / buttons and press OK. is displayed. 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.
4.4 EXERCISE SETTINGS In the Exercise Settings menu you can view and select your next exercise session and settings used during exercise. 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. Press the / buttons to select EXERCISE, HR ALARM, or HR VIEW. Press OK. Note: If you have switched the Keeps U Fit Program and body workout off or you have not created them, HR ALARM, HR LIMITS, and HR VIEW are displayed.
HR Alarm Setting Select VOL 2 (loud), VOL 1 (quiet), or alarm OFF with the / 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 / buttons to select HR (beats per minute), or HR% (a percentage of your maximum heart rate). Press OK. HR Limits Setting Press the / buttons to select OWNZONE, AUTOMATIC, MANUAL, or OFF. Press OK.
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, 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.
Your target heart rate zone is a range between lower and upper heart rate limits expressed as percentages of your maximum heart rate (HRmax) or as beats per minute (bpm). HRmax is the highest number of heartbeats per minute during maximum physical exertion. The wrist unit calculates your HRmax according to your age: Maximum heart rate = 220–age. For more accurate measurement of your HRmax, visit your doctor or exercise physiologist for an exercise stress test.
4.5 OWNZONE Your Polar fitness heart rate monitor is able to determine your individual 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, jogging, or 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. Using OwnZone makes exercise easier and more enjoyable.
Determining Your OwnZone Heart Rate Limits Check the following before you start to determine your OwnZone: • You have set your user information correctly. • 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: • When changing your exercise environment or exercise mode.
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 (%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.
5. FOLLOW-UP YOUR ACHIEVEMENTS 5.1 DAILY FILE In the Daily File you can view detailed exercise information from your 26 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 File to the polarpersonaltrainer.com web service.
The following information is displayed: Exercise name, if the Program exercise or body workout 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 WEEKLY FILE You can check the automatically saved weekly Diary information in the Weekly File. The Weekly File includes information for the 26 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. 2. 3. 4. If you start from the Time of Day display, press OK. Press the / buttons until File is displayed. Press OK.
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. Press Back to return to the HR zones view. Alternatively, press and hold the Back button to return to the Time of Day display. 5.
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. 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.
5.4 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. Diary HR zones 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 Hard intensity zone bar is highlighted The exercise duration in the zone you have achieved 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.
5.5 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. 1. Press the button to open the reminder . 2. CHECKING YOUR WEEKLY EXERCISES is displayed. Press OK to check the previous week’s exercises or press and hold Back to return to the Time of Day display.
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 button to open the reminder . 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.
6. REMEMBER TO RELAX - GET YOUR OWNRELAX OwnRelax is the result of a relaxation session, which is an easy and quick way to test how relaxed your body is. The relaxation session is based on heart rate and heart rate variability measurement. Heart rate and heart rate variability are sensitive parameters in measuring and evaluating overall relaxation of the body. The relaxation session should be performed at rest lying down or sitting comfortably.
1. Wear the transmitter as described in the section Measuring Your Heart Rate. 2. Start from the Time of Day display. Press OK. Exercise is displayed. 3. Press the / buttons until Relax is displayed. Press OK. 4. Press the / buttons to select START. Press OK. Begin to relax is displayed. The wrist unit starts the session by searching for your heart rate.
6.2 INTERPRETATION OF THE RESULTS The results of your relaxation session are always your personal values and thus comparisons should be done against your own individual values. Before you can interpret your OwnRelax value, you need to identify your relaxation heart rate level as a base. Identify Your Relaxation Heart Rate Level Relaxation heart rate level can be low or high depending on your personal physiology and training.
OwnRelax (milliseconds) and relaxation heart rate (beats per minute) values according to age in men and women. HR (bpm) 45-55 56-65 1. 66-75 76-85 86-95 OwnRelax (ms) WOMEN MEN Age Years 2. 25-34 35-44 45-54 55-64 65-74 39-60 34-49 23-34 20-30 18-30 32-42 23-32 16-24 15-21 13-20 25-34 35-44 45-54 55-64 65-74 45-69 42-52 30-37 23-36 21-35 37-52 28-39 21-30 15-21 14-20 3.
6.3 RELAXATION TREND Relaxation Trend contains your OwnRelax values. In the Relaxation Trend you can view your 47 most recent OwnRelax values. When the trend view becomes full, the next OwnRelax value replaces the oldest. If you want to save the data for a longer period, transfer the Relaxation Trend to the polarpersonaltrainer.com web service. For further information, see the chapter Data Communication. 1. If you start from the Time of Day display. Press OK. Exercise is displayed. 2.
5. Press OK to see detailed information on your OwnRelax result: Your OwnRelax in milliseconds, ms (average value of the session) The bar corresponds to the milliseconds value Your relaxation heart rate as beats per minute (average value of the session) 6. Press the Back button to return to the trend view. You can view the other values by pressing the / buttons. Press and hold the Back button to return to the Time of Day display, alternatively continue from Deleting OwnRelax value.
7. 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, PC and Nokia mobile phone. You can edit and transfer your wrist unit settings easily from your PC 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.
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.
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 / buttons to select TIMER. Press OK. 5. Set the hours with the / buttons. Press OK. 6. 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.
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. 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. Select the desired reminder with the / buttons. Press OK. The following information is displayed: Reminder text Reminder time Exercise name (if an exercise session has been linked to the reminder) Reminder date Reminder alarm 6.
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 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. Press the Back button to exit the reminder view.
Alarm Setting 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 ALARM. Press OK. 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.
Time Setting If you start from the Time of Day display, repeat steps 1-3. 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. Time 2 Setting If you start from the Time of Day display, repeat steps 1-3. 4. Press the / buttons to select TIME2. Press OK. 5.
8.2 HEART RATE SETTINGS In the HR (Heart Rate) Set menu, you can edit the settings used during exercise sessions, alarm setting and view mode. Press Press Watch Press HR Set HR Alarm Volume Setting Press the / buttons to select VOL 2 (loud), VOL 1 (quiet), or alarm OFF. Press OK. HR View Setting Press the / 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.
8.3 USER SETTINGS In the User Settings menu, you can edit your personal data, weight, height, birthday, gender, activity level, and extra user settings. Press Press Watch Press HR Set Press User General Press OK Weight 82 OK Height ENGLISH OK Birth- OK day Sex OK Activity OK View Extra User Settings 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 USER. Press OK. 4.
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. 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.
11. View Extra User Settings: It is recommended that you change the following settings (HRmax, 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.
8.4 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. Press Press Watch Press HR Set Press User General Press OK Sound Keylock 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. Units Settings If you start from the Time of Day display, repeat steps 1-4. Press the / buttons to select KG/CM or LB/FT. Press OK.
9. 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 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.
Wash the strap regularly in a washing machine at 40ºC/104ºF or at lest after every fifth use. This ensures reliable measurement and maximizes the life span of the transmitter. Use a washing pouch. Do not soak, spin-dry, iron, dry clean or bleach the strap. Do not use detergent with bleach or fabric softener. Never put the transmitter connector in the washing machine or drier! Dry and store the strap and connector separately.
10. Precautions 10.1 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.
10.2 MINIMIZING POSSIBLE RISKS WHEN 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.
11. 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 (00 / - -)? 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 display is fading? Usually the first sign of an expired battery is the fading of the digits when using the backlight or the low battery indicator . Have 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.
12. 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.
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: CR 2032 Average 1.
13. 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.
14. 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.
15. Index 12h/24h time mode.................................................................. 11, 80 Alarm setting ............................................................................ 79 Backlight .............................................................................. 9, 45 Basic settings................................................................................ 11 Battery replacement....................................................................... 88 Buttons.......................
NoteS ENGLISH 99
NoteS 100 ENGLISH