User's Manual

5. MY TRAINING
My Diary
How to Make the Most of the Diary
Weekly and monthly overview
My Diary is a personal training log that displays your training sessions. In weekly and monthly views,
you can easily compare results with targets. The number of sessions, duration, distance, and calories
are all displayed together. You can also choose a list view to manage your training sessions.
Operating the Diary in the Future
Creating Training Targets
Planning your training is easy. You can create a personal training program and all the training targets
are automatically transferred into your diary.
You can also create your own training targets. Click on future and select Training Target. You can edit
your training sessions, select sport, fill in duration and heart rate zone.
Creating Strength Training Target
You can either create you own strength training workout by adding exercises (click Add Exercises) or use
the ready-made basic exercise list (click the link Create basic strength training list).
When you want to add strength training exercises, click Add Exercises. Select Exercises page opens and
you can now select the exercises, you want to add. Click Select and the exercises appear in your
Workout list. Fill in sets, repetitions, weight and % of 1RM.
One repetition maximum (1RM) is the maximum weight one can lift in a single repetition for a given
exercise. One repetition maximum can be used for determining an individual's maximum strength. It
can also be used as an upper limit in order to determine the desired load for an exercise. For example,
10- RM is maximum weight that can be lifted 10 times. To calculate your 1 RM go to Applications /
Calculators / One Repetition Maximum.
Adding Favorite Training Sessions
You can also name the training session and save it as a favorite (Add to favorites). The session will be
listed as Favorite Training Session and can easily be dragged and dropped into you diary. This way, you
can always select the training session that you enjoy the most.
Adding Event
You can set an important event date for yourself. Click on future and Events. Set the date, time and
name the event or select an event from the drop down event menu.
Making a Note
Make a note for yourself.
Operating the Diary in the Past
Merging a target and result
Training results can be saved by transferring data with the Polar WebSync or WebLink software, and
merging it with your training target. To merge, drag and drop the transferred exercise onto the target
training session. Alternatively, you can manually insert the data into the planned training module.
Comparing the target with the actual result is easy.
Adding Fitness Data
You can add new fitness data and also some Additional data of your choise. Development of the data
can be followed in My Progress. Additional fitness data can be for example BMI or blood pressure.
Making a Note
Make a note for yourself.
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