Displays your heart rate as bpm and % of HRmax, average heart rate and exercise duration. Quick Guide COMPLETE HR Allows you to set 5 exercise sets for interval training with HR target zones and recovery calculation. Records complete files of the exercises. Up Signal/Light • move onward • increase the selected value Predicts your maximal oxygen uptake. Reduces possible interference from other heart rate monitors. Sports watch features.
Dear Customer Manufactured by: Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE OK Scroll Up / Down STOP - exit the displayed mode Time Of Day Exercise Set BasicUse, E0 File Memory Set Options Fit. Test Function Set Rec. Rate 5 Sec OwnCal On/OFF 15 Sec Fit.
The Polar heart rate monitor offers you various ways to customize your exercise sessions so they meet your personal needs. For example, use the Interval Trainer™ function to guide you through a complete interval training session. Or, you can choose the functions that suit you best: OwnCal® calorie calculation, timers, recovery calculation, etc. After training, you can review your exercise file and transfer it to your computer for analysis with Polar Precision Performance™ software.
CONTENTS A. Getting Going ....................... 5 Heart Rate Monitor Parts ........................ 5 Buttons and Their Functions ................... 6 Easy Start .................................................. 8 How to Prepare the Wrist Receiver ... 8 How to Put the Transmitter On ......... 9 How to Start Measuring Your Heart Rate ................................... 9 How to Stop Measuring Your Heart Rate ................................. 10 After Exercising ..................................
C. Exercise ................................ 35 Heart Rate Measure Mode .................... 35 Exercise Recording Mode ...................... 37 Turning Heart Rate Zone Alarm on/off .............................. 37 Swapping the Heart Rate Limits ........ 38 Illuminating the Display ..................... 38 Storing Lap and Split Time ................ 39 Pausing the Exercise ........................... 39 Swapping the Displayed Exercise Information .........................
Recorded Heart Rate Samples ................ 58 Records File ............................................. 58 Resetting Cumulative Counts to Zero ... 58 Deleting a File ......................................... 59 Deleting All Files ..................................... 59 G. Care and Maintenance ........ 71 H. Precautions .......................... 73 I. Frequently Asked Questions ............................. 77 E. Connection to Computer .... 60 Downloading Training Data to Computer ....................
A. GETTING GOING Heart Rate Monitor Parts and Their Functions The elastic strap holds the transmitter comfortably, yet firmly, in the correct position. The transmitter detects your heart rate and transmits it to the wrist receiver. The wrist receiver displays your heart rate and other data during exercise. Enter your personal settings into the receiver and analyze the exercise files after you’re done.
Buttons and Their Functions Signal/Light Turns the beep on or off. Turns the backlight on. Reset Resets the heart rate monitor. Stop Return - Stops measuring the heart rate. Exits the displayed mode and returns to the previous mode level. Returns to the Time of Day display from any mode by pressing and holding the stop button. OK Accept - Starts measuring the heart rate (start). Enters the displayed mode shown on the lower level (start). Locks in your selection (ok). Records lap information (lap).
Up Moves to the following mode. Increases the selected value. Down Returns to the previous mode. Decreases the selected value. Useful Tips • Briefly pressing a button (approximately 1 second) will do different things than pressing and holding the button for a longer period of time (approximately 2 to 5 seconds). If your press the button for a longer period of time, you can use shortcuts. • The buttons are slightly stiffer than those of an ordinary watch to prevent them from being pressed accidentally.
Easy Start How to Prepare the Wrist Receiver 1. Since the display is blank when the receiver leaves the factory, you have to activate the wrist receiver by pressing the OK button twice, after which the Time of Day display appears. This is a one-off procedure; once you have turned on your receiver you can not turn it off anymore. 2. You may start measuring your heart rate right away using the default settings.
How to Put the Transmitter On 1. Attach the transmitter to the elastic strap. 2. Adjust the strap length to fit snugly and comfortably. Secure the strap around your chest, just below the chest muscles, and buckle it. 3. Lift the transmitter off your chest and moisten the grooved electrode areas on the back. 4. Check that the wet electrode areas are firmly against your skin and the Polar logo is in a central, upright position. How to Start Measuring Your Heart Rate 1.
4. Press the OK button to start measuring your heart rate. A heart symbol will start flashing and your heart rate (beats per minute) will appear in a maximum of 15 seconds. 5. Press OK again. The stopwatch starts running and you can start exercising. The exercise data will only be stored in a file if you have turned the stopwatch on. How to Stop Measuring Your Heart Rate 1. Press the stop button. The stopwatch and other calculations stop.
Modes and Their Functions Your Polar heart rate monitor has six main modes: Time of Day, Exercise, File, Options, Fitness test and Connection. 1. TIME OF DAY You can use your Polar heart rate monitor as an ordinary watch that shows the date and the day of the week, as well as contains an alarm function. You can also change between two different countries’ time zones.
A. During BasicUse, you can save 99 split and lap times with current, maximum and average heart rates for each lap. You can configure the display to show information on the following: • your current heart rate, average heart rate or a reading of your maximum heart rate in percentages • the current exercise time (stopwatch) • time of day • current lap and split time as well as the lap number • calorie count for your exercise session B.
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5. FITNESS TEST In this mode you can: • perform the Polar Fitness Test • recall your latest test results; OwnIndex and HRmax-p values • update your user information to reflect your most recent OwnIndex and HRmax-p values 6.
B. HOW TO ENTER SETTINGS This section describes how to manually enter settings by pressing the receiver buttons. However, heart rate monitor offers you a faster way as well: prepare your settings with Polar Precision Performance software and upload them to your receiver from your computer. See chapter “Uploading settings from computer”.
Time Of Day Exercise Set File Memory Set Options Function Set Fit. Test User Set Connect Monitor Set Watch Set 1. 2. 3. 4. In the Time of Day display, scroll up or down until OPTIONS is displayed. Press OK to enter the Options mode. EXERCISE SET is displayed. Scroll up or down until the desired setting mode is displayed. Press OK to start the settings. • • • • • • Move forward and backward by using the up or down buttons. Press OK to start adjusting the value.
User Information Settings Options User Set kg/ lbs cm/ feet inch Birthday Sex Activity HRmax VO2max In the User Set loop you can move forward only by pressing OK. Measuring units depend on your choice in Options/ Monitor Set/ Unit 1 or Unit 2. Weight Height Date of Birth setting order 1. 2. 3. 4. Units 1 kg cm day - month - year Units 2 lbs ft/ inch month - day - year In the Time of Day display scroll up or down until OPTIONS is displayed. Press OK to enter the Options mode.
Date of Birth (Birthday) 7. Scroll up or down to select your month / day of birth. Press OK. 8. Day / Month appears. Scroll up or down to select the day / month. Press OK. 9. Year appears. Scroll up or down to adjust the year of birth. Press OK. Units 1: setting order is day - month - year. Units 2: setting order is month - day - year. Sex 10. Scroll up or down to select your gender. Press OK. Activity Level (Activity) 11. Scroll up or down to select your activity level for Polar Fitness Test. Press OK.
Top You participate regularly in heavy physical exercise at least 5 times a week. Ex. you exercise to improve performance for competitive purposes. Maximum Heart Rate Value (HRmax) 12. Your age-predicted maximum heart rate value is displayed as a default setting when you set this value for the first time. If you know your exact clinically tested current maximum heart rate value, set the value by scrolling up or down. 13. Press OK.
Exercise Settings When you start setting your exercise preferences your first choice is to select whether you want to set your personal exercise set or to exercise with BasicUse option. If you select to start setting the exercise sets, your second choice is whether you want to select BasicSet or an Interval Training Set. Selecting Exercise Type BasicUse (E0) BasicUse is a simple mode for exercising. You do not have to do any settings before exercising with this Exercise mode.
Setting Exercise Sets Preset exercise sets ready for five exercise sets; when you start exercising, just select one of the sets.
1. In the Time of Day display Options scroll up or down until Exercise Set OPTIONS is displayed. 2. Press OK to enter the E0 E1 E2 E3 E4 E5 Options mode. EXERCISE SET is displayed. 3. Press OK to start the exercise settings. BasicUse E0 or exercise set E1-E5 is displayed. 4. Scroll up or down until the desired exercise type is displayed. Press OK. If you chose BasicUse (E0): to return to the Time of Day display, press and hold the stop button and skip the rest of the exercise settings.
Setting Timers If you start from Time of Day display, repeat steps 1-5. 6. Scroll up or down until desired timer is displayed. Press OK to start setting the timer. 7. Scroll up or down to turn the timer on or off. Press OK. Timer OFF: skip steps 8-9. 8. Scroll up or down to adjust minutes. Press OK. 9. Scroll up or down to adjust seconds. Press OK. Setting Heart Rate Limits If you start from Time of Day display, repeat steps 1-5. 6. Scroll up or down until desired Limits is displayed. 7.
Setting Interval Type You can select 3 optional types of intervals: A. Time-based interval Ends your interval when you have used the selected time. Ends your interval as you reach the selected heart rate. When selecting heart-rate-based interval, recovery calculation must be set on. End the interval training session by pressing and holding OK. B. Heart-rate-based interval C. Manual interval If you start from Time of Day display, repeat steps 1-5. 6.
Setting the Number of Intervals and Recoveries (Repeat) If you start from Time of Day display, repeat steps 1-5. You can set up to 30 intervals and recoveries (if set on) for an interval phase. 6. Scroll up or down until Repeat is displayed. 7. Press OK to start setting the number. 8. Scroll up or down to adjust the number. Press OK. Or If you do not know in advance the number of intervals and recoveries select continuous interval.
A. RecoTime is displayed. 10. Scroll up or down to adjust minutes. Press OK. 11. Scroll up or down to adjust seconds. Press OK. Recovery TIMER appears. B. RecoHr is displayed. 10. Scroll up or down to adjust the value. Press OK. Recovery Hr appears. To continue your settings, press the stop button. To return to the Time of Day display, press and hold the stop button. Naming Exercise Sets You can name the exercises, with seven letters, numbers or punctual marks.
Setting Recording Rate You can program your receiver to record data in 5, 15 or 60 seconds intervals. 1. In the Time of Day display scroll up or down Options until OPTIONS is displayed. Memory Set 2. Press OK to enter the Options mode. EXERCISE SET is displayed. Rec. Rate 5 Sec / 15 Sec / 60 Sec 3. Scroll up or down until MEMORY SET is displayed. 4. Press OK to start the memory settings. Rec. Rate is displayed. 5. Scroll up or down to select the desired recording rate.
Turning Functions on/off Options 1. In the Time of Day display scroll up or down until OPTIONS is Function Set displayed. OwnCal On/OFF Fit. Test On/OFF 2. Press OK to enter the Options mode. EXERCISE SET is displayed. 3. Scroll up or down until FUNCTION SET is displayed. 4. Press OK to start the function settings. OwnCal is displayed. HRmax-p On/OFF To set the following functions on you have to set your user information.
Predicted Maximum Heart Rate on/off (HRmax-p) If you start from Time of Day display, repeat steps 1-4. 5. Scroll up or down until HRmax-p is displayed. 6. Press OK to start setting the HRmax-p. On/OFF starts to flash. 7. Scroll up or down to set the HRmax-p on or off. Press OK. HRmax-p can be turned on only if Polar Fitness Test is on. To continue your settings, press the stop button. To return to the Time of Day display, press and hold the stop button. Monitor Settings 1.
Certain Measure and Exercise mode settings will be audible: start, stop, interval phase start and end and recovery calculation end. Selecting Measuring Units If you start from Time of Day display, repeat steps 1-4. 5. Scroll up or down until Units is displayed. 6. Press OK to start setting the units. 1 or 2 starts to flash. 7. Scroll up or down to select the unit which best suits you. Press OK. The units settings affect the units in the user information settings and the order of your date of birth settings.
Watch Settings 1. In the Time of Day display Options scroll up or down until Watch Set OPTIONS is displayed. 2. Press OK to enter the Alarm Time 1/2 Date Options mode. EXERCISE SET is displayed. 3. Scroll up or down until WATCH SET is displayed. 4. Press OK to start the watch settings. ALARM is displayed. Reminder Setting Alarm If you start from Time of Day display, repeat steps 1-4. 5. Press OK to start alarm settings. On/OFF starts to flash. OFF: skip 6. Scroll up or down to set alarm on or off.
8. 12h/ 24h starts to flash. Scroll up or down to select 12h or 24h time mode. Press OK. 24h: skip step 9. 9. AM/ PM starts to flash. Scroll up or down to select AM or PM. Press OK. 10. The hours start to flash. Scroll up or down to adjust the hours. Press OK. 11. The minutes start to flash. Scroll up or down to adjust the minutes. Press OK. Setting Date If you start from Time of Day display, repeat steps 1-4. The date is displayed differently depending on whether you have set 12h or 24h time mode.
You can upload 7 reminders, each including time and name, to your wrist receiver from Polar Precision Performance software. The reminder sounds an alarm only when time of day is displayed. When the reminder alarm comes on, it will sound for 15 seconds or you can turn it off by pressing any of the buttons except the signal/light button. Erase the reminder text by pressing any of the buttons except the signal/light button. To continue your settings, press the stop button.
C. EXERCISE Time of Day Heart Rate Measure Mode Exercise Recording Mode You can use two modes in your exercise: Measure or Exercise mode. In the Measure mode you can see your heart rate but your exercise is not recorded. In the Exercise mode your exercise is recorded and stopwatch and other calculations are started. Heart Rate Measure Mode 1. 2. • • Wear the transmitter and the wrist receiver as described in “Easy start” section.
3. Start from Time of Day display by pressing the OK to start measuring your heart rate. A heart symbol will start flashing and your heart rate in beats per minute will appear in max. 15 seconds. The frame around the heart symbol indicates that the heart rate reception is coded. You have now entered to the Measure mode.
Exercise Recording Mode If you are continuing from Measure mode, press OK. Or, if you are starting from Time of Day display, press and hold OK. Exercise information will be stored in an exercise file only when the stopwatch is running. The ongoing recording is indicated with a graphic bar that runs continuously on the display. If there is 00 / - - reading on the display, there is no heart rate reception. Bring the wrist receiver up to your chest near the transmitter’s Polar logo.
In addition to the rate zone alarm you can see: if you are exercising above heart rate zone. if you are exercising below heart rate zone. Swapping the Heart Rate Limits Press and hold the up button. Repeat until the desired limits are displayed. In the Interval Training mode the limits are automatically swapped when the phase changes to the preset limits.
Storing Lap and Split Time Press OK to store lap and split time. First Lap time Average heart rate of the lap Number of the lap Then Split time The receiver automatically stores a lap time when you stop recording an exercise. You can store 99 laps if you have not used the interval function. After storing 99 laps FULL appears for a few seconds every time you take a lap. You can continue taking laps but they will not be stored.
Swapping the Displayed Exercise Information There are three display options, which you can swap between by pressing the down button. The receiver saves the upper and lower row settings for the three display options. If the Help function is on, the name of the displayed function appears for a few seconds. When you start the exercise next time the stopwatch appears on the middle row and the saved functions appear on the upper and lower rows.
Select the Middle Row Information 1. Press the down button to select the desired display alternative. When you swap the middle row information, the upper and lower rows change also. Continue selecting the upper and lower rows. Select the Upper Row Information 2. Press the up button to select from the following: Time of Day (Time), stopwatch (Sw), lap time (Lp) or calorie expenditure (Cal) if OwnCal is set on. You cannot select the same displayed function to the upper and middle row i.e.
Starting an Exercise Set 1. Start from the Time of Day display. Press OK to enter the Measure mode. 2. If you want to swap the preset exercise set, press and hold the up button until the exercise set (E1-E5) is swapped. Release. Repeat until desired exercise set is displayed. 3. To start exercising and recording the preset exercise type press OK. Exercising with Interval Training Set (Int On, E1-E5) In this mode you can also use the functions in "Exercise Recording Mode" section.
Structure of an interval training exercise: Heart rate Interval Phase Repeats 03 160 140 120 Countdown timer 3 Heart rate limits 3 60 Interval Recovery Cool-down Phase Countdown timer 1 Heart rate limits 1 Interval Recovery 80 Warm-up Phase Interval Recovery 100 40 0 10 20 30 40 50 Time Warm-up Phase 1. First Heart rate limits 1 (if set on). 2. Then Countdown timer 1. Heart rate information. Countdown timer starts running if you have set the timer 1 on.
Interval Phase The receiver records up to 30 repeated interval phases. Your interval phase is divided into interval and recovery calculation (if set on) sections, which alternate continuously through your interval phase. Interval Session 1. First Preset heart rate limits 2 (if set on). 2. Then One of the following is displayed depending on your settings: A. manual, B. time-based or C. heart-rate-based interval. A. Manual interval Number of set intervals. Current interval number.
3. At the end of Interval Interval duration. Average heart rate of the interval. When your interval ends the wrist receiver automatically continues with following preset function: recovery calculation or cool-down phase. Recovery Calculation One of the following is displayed depending on your settings: A. time-based recovery calculation or B. heart-ratebased recovery calculation. A. Time-based recovery. Recovery countdown timer. Current heart rate. Or B. Heart-rate-based recovery.
Cool-down Phase 1. First Preset heart rate limits 3 (if set on). 2. Then Countdown timer 3. Heart rate information. Countdown timer starts running if you have set the timer 3 on. If you have set the timer off press and hold OK to end the cool-down phase. 3. At the end of cool-down phase Cool-down phase duration. Average heart rate of the cool-down phase. After your cool-down phase has ended the receiver automatically continues recording exercise with BasicUse mode.
Interrupting an Interval Training Exercise 1. Press the stop button to pause the exercise. 2. Press and hold the stop button to return to the Time of Day display. Or Press the stop button. BasicUse appears. You can continue measuring your heart rate in this mode (Measure mode). To continue exercising with BasicUse and recording your exercise information press OK. You can continue using and swapping the same heart rate limits of the previous exercise.
Starting Recovery Calculation To start the recovery calculation, press and hold the OK button. See “Exercising with Interval Trainer”/ “Recovery calculation” for the displayed information during the recovery calculation. After the recovery calculation is done the exercise is paused. You can continue the exercise by pressing the OK button after the recovery calculation. If you do another recovery calculation, the previous recovery information will be deleted. Stopping the Exercise 1.
Restarting the Interval or Recovery Calculation In the Exercise mode press the stop button to pause the interval or recovery calculation. Reset the calculation by pressing and holding the down button. To restart the same calculation press the OK button. To reset the interval training exercise, see “Resetting Stopwatch to Zero” section. Interrupting an Interval or Recovery Calculation Press and hold the OK button during your interval training exercise session to interrupt the calculation.
D. HOW TO RECALL TRAINING INFORMATION The receiver starts saving exercise information to a file as you start the stopwatch. You can recall the information in the File mode. In the File mode there are up to 99 exercise files and a record file, which keeps track of the cumulative values.
Time of Day File F99 Options ... F1 Fit. Test Connect Records Your first file is F1, then F2 and so on, until you have recorded maximum 99 exercise files. The bigger the file number the more recent it is. Some information alternates on the display automatically. You can make the alternation faster by pressing the OK button, Ex. the target heart rate zone information. Exercise File 1. In the Time of Day display scroll up or down until FILE is displayed. 2. Press OK to enter the File mode.
• • • • Move forward and backward within file loops with up or down buttons. Press OK to enter a file or to enter a deeper level in the file loop. Press the stop button to move backward to the previous file level. Press and hold the stop button to return to the Time of Day display, wherever you are in the File recalling cycle. Exercise File (F1-F99) Exe. Time Reco Limits InZone1 Reco 30 InZone2 Int 30 InZone3 KCal Tot. KCal CoolDown Reco 1 Tot. Time Interval Int 1 EXE.
Exercise Time (Exe. Time) The exercise time is the amount of time that you have exercised with the stopwatch running. Average and maximum heart rates of your exercise alternate on the display. To continue recalling the file, scroll up or down button. Recovery Information of BasicSet Exercise (Reco) Recovery time. Recovery duration. Drop in your heart rate. Or Recovery heart rate. Time it took reach the preset heart rate reading. Drop in your heart rate.
Exercise Time within, above and below the Heart Rate Zones Indicates the exercise time, which you have spent within (InZone), above and below each heart rate limits during the entire exercise. Calorie Expenditure (KCal) You will see how many kilocalories you have expended during the exercise. Cumulative Calorie Count (Tot. KCal) Calculates the cumulative calories expended during several exercise sessions starting from the previous value stored in the records file.
Interval Training Information (EXE. SET) F1-F99 Start with the display showing EXE. SET. EXE. SET 1. Press OK to start recalling the interval WarmUp Interval CoolDown training information. Int 1 Reco 1 ... Int 30 2. Scroll up or down to see the information on warm-up, interval and cool-down phases. Warm-up Phase Warm-up duration. The heart rate at the end of the warm-up, average and maximum heart rates of your warm-up phase. Interval Phase Interval phase duration.
3. Press the stop button to return to the previous file level and skip steps 4 - 6. Or, continue recalling more detailed information of the interval phase. 4. Start with the display showing Interval. Press OK to see details of each interval and recovery. 5. Scroll up or down between intervals (Int) and recoveries (Reco). Interval Information Interval number Split time of the interval Interval duration. The heart rate at the end of the interval, average and maximum heart rates of the selected interval.
6. To continue recalling, Ex. lap information press the stop button twice. Scroll up or down until LAPS is displayed. Lap Information (LAPS) Start with the display showing LAPS and number of the recorded laps. 1. Press OK to start recalling the lap information. 2. Scroll up or down to see the following information: FILE F1-F99 LAPS Best Lap Lap 1 ... Lap 99 Best Lap Shortest lap time. The number of the best lap. The best lap information is displayed if you have stored at least 3 laps.
Recorded Heart Rate Samples Check from the sample file detailed heart rate information of the exercise. Start with the display showing SAMPLES. 1. Press OK to start recalling the recorded samples of your exercise information. The heart rate and time when the heart rate sample was recorded are displayed. 2. Scroll up or down the samples. Press and hold stop to return to the Time of Day display. FILE F1-F99 SAMPLES S1 S2 ...
2. Press and hold the down button. Reset starts to flash. You can still cancel the resetting by releasing the down button before the value is reset. If you are sure that you want to reset the value keep holding the down button until value is reset. Release. 3. Press the stop button to exit the reset display. Press and hold the stop button to return to the Time of Day display. Deleting a File 1. In the Time of Day display scroll up or down until FILE is displayed. 2. Press OK to enter the File mode. 3.
E. CONNECTION TO COMPUTER There is two-way communication between Polar heart rate monitor and a computer. Polar Precision Performance software offers an easy way to analyse training data. A training log makes it possible to plan future training. Wrist receiver settings are easy to upload from the software instead of entering them manually. After preparing your settings you can upload options lock function.
or B) an optional Polar IR Interface for USB port and Windows® 98 operating system or later in your computer. Install the Polar Precision software (version 3 or later) first, then connect the optional Interface to the corresponding port of the computer before starting the software. 1. Start the Polar Precision Performance software. 2. Scroll up or down until CONNECT is displayed in the receiver display.
• the heart touch function to show the current heart rate limits, store a lap time or swap the display options during your exercise • names and alarm times for 7 reminders • options lock function on or off You may upload settings from a computer to a wrist receiver either via IR communication or via audible Polar Uplink. For IR communication please see the previous chapter and for the Polar Uplink communication proceed as follows: 1. Start the software. 2.
F. POLAR FITNESS TEST The Polar Fitness Test is an easy, safe and quick way to estimate individual maximal aerobic power and to get predicted maximum heart rate value. The Polar Fitness Test is targeted to healthy adults. OwnIndex OwnIndex is a value which is comparable to maximal oxygen uptake (VO2max), a commonly used descriptor of aerobic fitness. Cardiovascular (aerobic) fitness relates to how well your cardiovascular system works to transport and utilize oxygen in your body.
If you want to improve your cardiovascular fitness, it takes a minimum of 6 weeks on an average to see a noticeable change in OwnIndex. Less fit individuals see progress even more rapidly and for more fit individuals more time is needed. The better the cardiovascular fitness of an individual, the smaller the improvements in OwnIndex. Cardiovascular fitness is best improved by exercise types which employ large muscle groups.
Predicted Maximum Heart Rate (HRmax-p) The HRmax-p definition is carried out simultaneously with the Polar Fitness Test. The HRmax-p score predicts your individual maximum heart rate value more accurately than the age-based formula (220-age). The age-based method provides a rough estimation and may not be very accurate, especially for people who have been fit for many years or for older people.
Fitness Test Settings To be able to carry out the Polar Fitness Test you need to do the following settings in the Options mode: • • • Set your personal user information and long-term physical activity level. Set the Polar Fitness Test on. Set the HRmax-p on if you want to get a prediction of your maximum heart rate. Carrying Out the Test To get reliable test results, the following basic requirements apply: • • • • • You should be relaxed and calm.
Time of Day File Options Fit. Test Connect 1. In the Time of Day display scroll up or down until FIT. TEST is displayed. If you cannot find Fitness Test mode check that you have turned the function on in the Options mode. 2. Press OK to enter the Fitness Test mode. Your latest OwnIndex and the testing date are displayed. 3. Scroll up or down to see your latest HRmax-p and the testing date. 4. Lie down and relax yourself for 1-3 minutes before the test.
Interrupt the Test • You can stop the test any time during the test by pressing the stop button. Failed TEST is displayed for a few seconds. The latest OwnIndex and HRmax-p are not replaced. If the wrist receiver does not succeed in receiving your heart rate at the beginning or during the test, the test will fail. Check that the transmitter electrodes are wet and the elastic strap is snug enough.
Fitness Classes WOMEN MEN 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, compared with those who are of the same age and gender.
For various fitness classes we recommend the following: 4 1-3 Increase exercise for health benefits and fitness improvement. To ensure good health, maintain current exercise habits. For fitness improvement an increase in exercise is recommended. 5-7 Maintain current exercise habits for good health and fitness. 7 6 5 4 3 2 1 Top athletes typically score OwnIndex values above 70 (men) and 60 (women). Values as high as 95 can be reached by athletes of Olympic caliber.
G. 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 guarantee obligations and enjoy this product for many years to come. Taking Care of Your Polar Heart Rate Monitor • Wash the transmitter regularly after use with a mild soap and water solution. Dry it carefully after washing with soft towel. • Never store the transmitter wet.
Batteries Transmitter The estimated average battery life of the transmitter is 2500 hours of use. Contact your authorized Polar service center for a replacement transmitter. Polar recycles used transmitters. See your Customer Care Charter for detailed instructions. Wrist Receiver The estimated average battery life of the wrist receiver is 2 years in normal use (2h/ day, 7 days a week). Please note that excessive use of the backlight and the alarm signals will drain the battery more rapidly.
H. PRECAUTIONS Using the Polar Heart Rate Monitor in a Water Environment Your Polar heart rate monitor is water resistant to 160 feet/ 50 meters. To maintain the water resistance, do not operate the buttons of the wrist receiver under water. Users measuring heart rate in a water environment may experience interference for the following reasons: • Pool water with a high chlorine content and seawater are very conductive.
Polar Heart Rate Monitor and Interference 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.
4. If the Polar heart rate monitor still does not work with the exercise equipment, this piece of equipment may be electrically too noisy for wireless heart rate measurement. 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 an individual is recommended to answer to the following questions for health status checking.
It is important to be sensitive to your body’s reactions during the exercise. If you feel unexpected pain or tiredness regarding your exercise intensity level, it is recommended to stop the exercise or continue at a lighter intensity. Notice to persons with pacemakers, defibrillator or other implanted electronic device. Persons who have a pacemaker use the Polar heart rate monitor at their own risk. Before starting use, we always recommend an exercise test under doctor’s supervision.
I. FREQUENTLY ASKED QUESTIONS What should I do if... ...I don’t know where I am in the Options or File cycle? Press and hold the stop button until time of day is displayed. ...I cannot find the previous exercise’s file? You may have used the Measure mode during your exercise, which means that your exercise was not stored. To record the exercise you have to turn the stopwatch on by pressing the OK button in the Measure mode. ...
...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. Check that you are not near other people that have heart rate monitors, high voltage power lines, televisions, mobile phones or other sources of electromagnetic disturbance. 4. Have you had a cardiac event which may have altered your EKG waveform? In this case consult your physician. ...
...other person with heart rate monitor is causing interference? Keep a distance from your training partner and continue your training session normally. Or 1. Take the transmitter off your chest for 30 seconds. Keep a distance from your training partner. 2. Put the transmitter back and bring the receiver up to your chest near the transmitter’s Polar logo. The receiver starts looking for a heart rate signal again. Continue your training session normally. ...
1. Press the RESET button with a pen tip. Display becomes full of digits. If you don’t press any button after reset within one minute the wrist receiver goes to the Time of Day display. 2. Press any of the buttons once. The time of day is displayed. ...the battery of the wrist receiver must be replaced? We recommend having all service done by an authorized Polar Service Center. The guarantee does not cover damage or consequential damage caused by service not authorised by Polar Electro.
J. TECHNICAL SPECIFICATION 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 heartbeats per minute (bpm).
Wrist Receiver Battery type: CR 2430 Battery life: Average 2 years (2h/ day, 7 days/ week) Operating temperature: 14 °F to 122 °F/ -10 °C to +50 °C Water resistance: to 50 metres / 160 feet Wrist strap material: Polyurethane Backcover and wrist strap buckle material: Stainless steel complying with EU Directive 94/27/EU and its amendment 1999/C 205/05 on the release of nickel from products intended to come into direct and prolonged contact with the skin.
OwnCal Fitness test HRmax-p Interval function Interval heart rate Amount of intervals Timer 1, 2, 3 Limits 1, 2, 3 Recovery function Recovery heart rate Recovery timer Heart touch function Recording rate OFF On OFF OFF/ interval timer 160 3 OFF/ 2 min 80/ 160 OFF/ recovery timer 80 1 min Shows heart rate limits 5s Limit Values Exercise time Heart rate limits Heart rate zone time Recovery time Calories Cumulative calories Cumulative exercise time Interval phases recorded to memory 99 h 59 min 59 s 30 - 24
K. 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.
L. 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.
M. POLAR GLOSSARY Activity level: A personal assessment of your long term physical activity level that is used in the Polar Fitness Test. Configuring the display: During the exercise you can modify display options by selecting information to the lower and upper rows. Coded heart rate transmission: Polar coded transmitter automatically locks in a code to transmit your heart rate to the wrist receiver. In a coded transmission the receiver accepts heart rate data only from the Polar coded transmitter.
Heart touch function: When you are in Exercise mode, bring your wrist receiver close to the Polar logo on your transmitter. Interval training: Seeks to improve your race pace with different periods of work and rest. Maximal oxygen uptake: (maximal aerobic power, VO2max) Is the maximal rate at which oxygen can be used by the body during maximal work. VO2max is a good measure of aerobic fitness. Maximum heart rate: (HRmax) Is the highest number of heart beats per minute of a person.
Display Symbols Indicates an ongoing heart rate measurement and flashes to the beat of your heart. A heart without frames indicates a non-coded heart rate transmission. Frame around the heart indicates a coded transmission of heart rate. Indicates there has not been heart rate reception for at least 5 seconds. - - Indicates there is no heart rate reception. Bring the wrist receiver up to your chest near the transmitter’s Polar logo. The receiver starts looking for the heart rate signal again.
Display Texts ALARM: Indicates the alarm in watch settings. AM or PM: Are used in 12h time mode. Ex. in 24h time mode 13:00 means 1:00 PM. AVG: Together with a reading indicates average heart rate. BasicUse: Exercising without settings. BestLap: Indicates the shortest lap time information. CONNECT: Communication mode between wrist receiver and computer. Cont: Up to 30 intervals succeed one another unless the Interval phase is manually stopped.
Lim Low: The lower heart rate limit of the target zone. Limits1, 2, 3: Heart rate limits for Target Zones 1, 2 and 3. MAX: Together with a heart rate reading indicates the highest heart rate. MAX %: Together with a heart rate reading indicates what percentage your current heart rate is of your maximum heart rate. Mem full: Appears on the display when the memory is full. You can continue your exercise and taking lap times but they won’t be recorded into the file. OPTIONS: Indicates the Options mode.
will see the drop in your heart rate and the recovery duration. RecoTime, time-based recovery: You set the recovery time in the Options mode. In the File mode you will see the drop in your heart rate and the recovery duration. Split Time: The elapsed time from the beginning of the exercise until storing the split time. Sw: Indicates stopwatch. Timer1, 2, 3: Interval Training mode: Countdown timers for the Interval Training set. WarmUp: Warm-up phase in the beginning of an Interval Training exercise.