USER MANUAL MANUEL D'UTILISATION MANUAL DEL USUARIO MANUAL DO USUÁRIO Manufactured by Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.fi 17923224.
Congratulations on purchasing a Polar Heart Rate Monitor. We are proud to assist you in achieving your personal fitness goals. This guide will provide you with the basic information on how to exercise with your Polar Heart Rate Monitor and how to get the maximum benefit from its functions. Visual Cues to Read this Guide Indicates important issues. Please, pay attention! Indicates a useful tip. It is good to know these things. Indicates a tip to do things faster.
CONTENTS 1. HOW THE POLAR HEART RATE MONITOR WORKS ................... Polar WearLink™ Transmitter ...................................... How to shorten the wrist band ...................................... 1.1 BUTTONS AND THEIR FUNCTIONS .................................. 1.2 MODES AND THEIR FUNCTIONS ..................................... 46 46 47 48 49 2. SETTINGS .............................................................................. 2.1 USER INFORMATION SETTINGS ................................
Target Heart Rate Limits (LIMITS) ................................. Average Heart Rate (AVERAGE Hr) ................................ Calories Expended During the Exercise (KCAL FAT) ......... Total Calorie Count (Tot. KCAL) ..................................... Total Exercise Time (Tot. TIME) ...................................... Latest OwnIndex ........................................................... 65 65 65 65 66 66 10. PRECAUTIONS ...................................................................
1. HOW THE POLAR HEART RATE MONITOR WORKS Polar WearLink™ Transmitter: Electrode areas R L Connector Polar WearLink Strap 1. Moisten the electrode areas of the strap under running water and make sure that it is well moistened. 2. Attach the connector to the strap. Position the connector’s letter R to the word RIGHT on the strap and snap the fastener. 3. Adjust the strap length to fit snugly and comfortably. Secure the strap around your chest, just below the chest muscles, and snap the second fastener.
How to Shorten the Wrist Band Wear the wrist unit as a watch. If the wrist band needs to be shortened, visit a local watch or jewellery shop or you can do the shortening yourself by following these instructions. 1. First detach the link cover which is next to the buckle by pressing the spring bar with a sharp-pointed tool. Buckle Link cover 4. Also detach the second link cover and take off the spring bar. 5. Take off the black extension link. Do not detach the buckle connecting link. Extension link 2.
. Put the link cover on top of the extension link so that the spring bar is correctly placed on one side of the link cover. Then press the spring bar from the other side and slide the link cover to its place. You will hear a klicking sound, when the spring bar is placed correctly. 1.1 BUTTONS AND THEIR FUNCTIONS LIGHT UP RESET START/STOP/OK DOWN Link cover 8. There are three small holes on both sides of the buckle plate. By shifting the spring bar you can do the final adjustment of the band length.
1.2 MODES AND THEIR FUNCTIONS Your Polar Heart Rate Monitor has four main modes: 1. Time of Day You can use the Polar Heart Rate Monitor as an ordinary watch with date, weekday indicator and alarm function. Press and hold START/STOP/OK to return to the Time of day display, wherever you are in the Options setting or File recalling cycle. Your Polar Heart Rate Monitor starts reminding you at full hours if more than three days has passed since your last recorded exercise. Keep exercising regularly! 2.
2. SETTINGS In the Options mode you can set • your personal user information which is a prerequisite for using OwnZone and OwnCal functions • measurement options which are used during Exercise mode • watch functions • Polar Fitness Test function ON or OFF At any time during the settings you can return to the Time of day display by pressing and holding START/STOP/OK. The digits run faster if you press and hold the Release the button at the desired value.
Setting Weight If you are in the Time of day display start from User information. Press START/STOP/OK until LBS or KG appears and the digits of pounds/kilograms are flashing. 1. Press Up or Down to adjust your weight. 2. Press START/STOP/OK to lock your selection. You have now set your weight. You can change the weight unit between lbs and kg in watch settings. 12 h time mode -> lbs 24 h time mode -> kg Continue the user settings or return to the Time of day display by pressing and holding START/STOP/OK.
1. Press Up or Down to select the right activity level. 2. Press START/STOP/OK to lock your selection. You have now set all necessary user information. USER SET is displayed. Choose from the following two alternatives to continue: 1. To set OwnZone function ON or OFF, press Up. 2. To return to the Time of day display, press Up or Down until you come to the Time of day display or simply press and hold START/STOP/OK. 2.
• If you haven’t done the user settings, default settings 80/160 are shown on the display. The highest possible value for the upper limit is 240 and the lowest possible value for the lower limit is 30. The lower limit cannot be set above the upper limit. You can start exercising with these limits right away. Begin with the display showing the time of day. 1. Press Up or Down until you enter the Options mode. 2. Press START/STOP/OK to enter the setting loop. USER SET is displayed. 3. Press Up once.
Choose from the following two alternatives to continue: 1. To continue settings, press Up. 2. To return to the Time of day display, press Up or Down until you come to the Time of day display or simply press and hold START/STOP/OK. The OwnCal calorie calculation starts when your heart rate reaches 100 bpm. The higher the heart rate, the faster the energy expenditure accumulation. Energy expenditure depends on body weight; the heavier the weight the higher the energy expenditure.
2.3 SETTING THE WATCH Quick enter to the Watch setting loop: In the Time of day display press and button for a couple of seconds. hold the If you want to skip some parts and go directly to set a particular watch function, press START/STOP/OK until the desired watch function is displayed. To return to the Time of day display at any stage of watch settings, press and hold START/STOP/OK. The digits run faster if you press and hold the Release the button at the desired value. Up or Down. Setting the Alarm 1.
Setting the Time of Day 1. In the Time of day display press Up or Down until OPTIONS is displayed. 2. Press START/STOP/OK to enter the Options mode. USER SET is displayed. 3. Press Up or Down until WATCH SET is displayed. 4. Press START/STOP/OK to start the watch settings. ALARM is displayed. ON or OFF is flashing. 5. Press START/STOP/OK until TIME and the time of day are displayed. 6. 7. 8. 9. 10. 11. 12. 13. 56 TIME and the time of day are displayed. 12h or 24h is flashing.
6. Press Up or Down to adjust the desired value for the day/month. 7. Press START/STOP/OK to lock your selection. MONTH or DAY is displayed. The middle digits start to flash. 8. Press Up or Down to adjust the desired value for the month/day. 9. Press START/STOP/OK to lock your selection. YEAR is displayed. The digits for the year start to flash. 10. Press Up or Down to adjust the desired value for the year. 11. Press START/STOP/OK to lock your selection. WATCH SET is displayed.
3. START THE HEART RATE MEASUREMENT 1. Wear the transmitter and the wrist unit as described in the chapter How the Polar Heart Rate Monitor works. 2. To make sure that the code search will be successful: • Keep the wrist unit within 1 meter/3 feet of your transmitter. • Check that you are not near to other people with heart rate monitors, high voltage power lines, televisions, mobile phones, cars, exercise equipment etc. 3. Begin with display showing time of day. 4. Press START/STOP/OK.
4. OWNZONE Polar Heart Rate Monitor is able to determine the individual training heart rate zone for you. This exercise zone is called your OwnZone (OZ). For most adults, OwnZone corresponds to 65–85 % of the maximum heart rate. OwnZone is suitable for cardiovascular training either for health-related or fitness improvement purposes.
7. At some point during the stages 1–5 you hear two beeps. This indicates that Polar Heart Rate Monitor has determined your exercising limits and you can continue your exercising. The determined heart rate limits are displayed for a few seconds. EXERCISE appears in the display. You can recall the limits onto the display by bringing the wrist unit close to the transmitter. You can turn the OwnZone timing signals off by pressing and holding for two seconds before starting the OwnZone determination.
4.3 HOW TO USE PREVIOUSLY DETERMINED OWNZONE Every time you start the stopwatch and have the OwnZone option on, the Polar Heart Rate Monitor starts finding your OwnZone. You can determine your OwnZone for every exercise session separately. At least it should always be performed when changing exercise environment, exercise mode or if you have abnormal feelings about your physiological state when starting the exercise.
5. FUNCTIONS DURING HEART RATE MEASUREMENT MEASURE EXERCISE TIME IN ZONE OWNCAL See Your Heart Rate You can see your heart rate in beats per minute. A flashing heart symbol indicates an ongoing heart rate measurement. The inner heart symbol flashes at the pace of your heart. The outline indicates that the heart rate reception is coded. If there is - - reading on the display, there has not been heart rate reception for at least 5 minutes.
You can pause the stopwatch by pressing START/STOP/OK. Repressing it will restart the stopwatch and the above calculations. Stopwatch (EXERCISE) To reset the stopwatch to zero: 1. Stop the stopwatch. 2. Press and hold Down. Check Exercise Information When the stopwatch is running press Up or following information during the exercise: Check Your Heart Rate Limits Down to see the Time of day (TIME) While exercising you don’t have to press any button to check the heart rate limits you are using.
6. STOP THE HEART RATE MEASUREMENT 1. Press START/STOP/OK to stop the stopwatch. The stopwatch stops. QUIT? appears in the display. Heart rate measurement without exercising limits or calorie calculation continues. 2. Press Up or Down to leave the Measure mode. Heart rate measurement stops. If you press and hold Down for 1.5 seconds, the stopwatch will start blinking and RESET? text appears in the display. You can restart the stopwatch by pressing START/STOP/OK.
7. RECALLING TRAINING INFORMATION Your latest training information is in the memory of the Polar Heart Rate Monitor until the next time you start the stopwatch. Then your previous training information will be replaced by the new one. Polar Heart Rate Monitor saves only one training file at a time. The training information is saved, if the stopwatch has been on more than one minute. 1. In the Time of day display, press Up or Down until you enter the FILE mode. FILE is displayed. 2.
To reset the total calorie expenditure count to zero: 1. Start with the display showing Tot. KCAL. 2. Press START/STOP/OK to enter the Tot. KCAL mode. The amount of total calories starts flashing. 3. Press and hold Down for a couple of seconds. RESET starts to flash. 0 appears. If you release the is not reset. Down button, when RESET is flashing, the value Total Exercise Time (Tot. TIME) The cumulative exercise time counter is a function, which memorizes information for more than one exercise session.
8. OWNINDEX OwnIndex is a score which is comparable to VO2max, a commonly used descriptor of aerobic fitness. OwnIndex is a result of the Polar Fitness Test, which is an easy, safe and quick way to estimate maximal aerobic power. The OwnIndex is based on heart rate, heart rate variability at rest, body structure and self-assessed physical activity. 8.1 FITNESS TEST SETTINGS Cardiovascular or aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body.
Middle You participate regularly in recreational sports. For example, you run 5 miles/8km a week or spend 30–60 minutes a week in comparable physical activity. Or, your work requires modest physical activity. High Exercise is an inseparable part of your life. You exercise regularly at least 3 times a week with heavy paced intensity. Exercise causes clear breathlessness and sweating. For example, you run regularly more than 10 miles/16 km a week or spend more than 1.
Start the Test 8.3 FITNESS TEST RESULT 3. Press START/STOP/OK to start the test. The wrist unit starts searching for your heart rate. TEST ON and your heart rate are displayed. The test begins. The test result, your OwnIndex, is most meaningful when comparing your individual values and changes in it. OwnIndex can also be interpreted according to your gender and age.
FITNESS CLASSES MEN WOMEN Age (years) 20-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60-65 20-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60-65 1 Very poor < 32 < 31 < 29 < 28 < 26 < 25 < 24 < 22 < 21 < 27 < 26 < 25 < 24 < 22 < 21 < 19 < 18 < 16 2 Poor 32-37 31-35 29-34 28-32 26-31 25-29 24-27 22-26 21-24 27-31 26-30 25-29 24-27 22-25 21-23 19-22 18-20 16-18 3 Fair 38-43 36-42 35-40 33-38 32-35 30-34 28-32 27-30 25-28 32-36 31-35 30-33 28-31 26-29 24-27 23-25 21-23 19-21 4 Average 44-50 43-48 41-45
9. CARE AND MAINTENANCE Your Polar Heart Rate Monitor is a high-tech instrument of superior design and workmanship and should be treated with care. The suggestions below will help you fulfill the warranty obligations and enjoy this product for many years to come. 9.1 TAKING CARE OF YOUR POLAR HEART RATE MONITOR Connector • Clean the connector regularly after use with a mild soap and water solution.
4. Place the negative (-) side of the battery against the connector and the positive (+) side against the cover. 5. Put the battery in the connector’s niche and 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.
10. PRECAUTIONS 10.1 USING A POLAR HEART RATE MONITOR IN A WATER ENVIRONMENT Your Polar Heart Rate Monitor is water resistant to 330 feet/100 meters. To maintain the water resistance, do not operate the buttons of the wrist unit under water. Heart rate measurement in a water environment is technically demanding for the following reasons: • Pool water with a high chlorine content and seawater are very conductive.
10.3 MINIMIZING POSSIBLE RISKS IN EXERCISING WITH A HEART RATE MONITOR 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 to consult a doctor before starting an exercise program.
11. FREQUENTLY ASKED QUESTIONS What should i do if... ...OwnZone determination only seldom gives me heart rate limits which are based on heart rate variability (OZ.V)? 1. Check that the elastic strap is snug enough. 2. Make sure that the electrodes of the transmitter are moistened against your skin. 3. Put on the transmitter 15–20 minutes prior to the start of your exercise to ensure good adaptation between the electrodes and your skin. 4.
4. Have you had a cardiac event which may have altered your ECG waveform? In this case consult your physician. ...heart symbol flashes irregularly? 1. Check that your Polar wrist unit is inside the transmission range and not further that 3 feet/1 meter from the Polar 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.
12. POLAR GLOSSARY Indicates coded transmission of heart rate. The inner heart flashes to the beat of your heart. In the Time of day mode indicates that the alarm is on. In the measure mode indicates that the sound signal will alarm if you are exercising outside your Target Zone. Progress bullets in the measure mode. One bullet = 10 minutes in target zone. AGE: Insert your age in User settings. ALARM: Indicates the alarm clock in watch settings. AM/PM: 12 hour mode of time.
13. TECHNICAL SPECIFICATIONS Polar Heart Rate Monitor is designed to indicate the level of physiological strain and intensity in sports and exercise. No other use is intended or implied. Heart rate is displayed as number of heart beats per minute (bpm). Polar Connector Battery type: Battery sealing ring: Battery life: Operating temperature: Material: Water resistance: CR 2025 O-ring 20.0 x 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.
INDEX Bullets in the display during exercise .................................... 63 Button sound ON/OFF ............................................................ 62 Buttons and their functions ................................................... 48 Care and maintenance .......................................................... 71 Check exercise information .................................................... 63 Check your heart rate limits ..................................................