Polar F11™ User Manual
ENGLISH Contents 1. GETTING STARTED ............................ 3 Get to Know Your Polar F11 .................. 3 Enter Basic Settings .......................... 4 Follow-Up..................................... 22 Files .......................................... 23 Data Transfer ................................. 27 2. BEFORE EXERCISE ............................. 5 Wear the Transmitter ......................... 5 Test Your Fitness Level ....................... 6 Get Your Workout Program ................
ENGLISH 1. GETTING STARTED Get to Know Your Polar F11 Wrist Unit displays and records your heart rate and other exercise data during exercise. Buttons: UP/DOWN: Move thru menu and selection lists, and adjust values. OK: Enter menu and confirm selections. LIGHT: Illuminate display. BACK: Exit menu and return to previous level. Cancel selection and leave setting unchanged. Transmitter sends the heart rate signal to the wrist unit. The transmitter consists of a connector and strap.
ENGLISH Enter Basic Settings 1. 2. 3. 4. 5. 6. 7. To activate your Polar F11, press OK twice. Once activated, it cannot be switched off! WELCOME TO POLAR FITNESS WORLD is displayed. Press OK. Language: Select ENGLISH, DEUTSCH, ESPAÑOL, FRANÇAIS or ITALIANO with UP/DOWN. Press OK. START WITH BASIC SETTINGS is displayed. Press OK. Time: Select either 12 H or 24 H. Date: Enter date; dd = day, mm = month, yy = year. Units: metric (KG/CM) or imperial (LB/FT).
ENGLISH 2. BEFORE EXERCISE Wear the Transmitter Wear the transmitter to measure heart rate. 1. Wet the electrode areas of the strap under running water and make sure that they are well moistened. 2. Attach the connector to the strap. Adjust the strap length to fit snugly and comfortably. 3. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap. 4.
ENGLISH Test Your Fitness Level • The Polar Fitness Test TM is an easy, safe, and quick way to measure your aerobic (cardiovascular) fitness at rest. The Polar Fitness Test is developed for healthy adults. The more relaxed you are and the more peaceful the testing environment is the more accurate the test result. (No television, telephone or other people talking to you.) • Repeat the test always in similar conditions and on the same time of day.
ENGLISH Perform Polar Fitness Test Before you start, make sure that your user settings are correct! 1. Wearing the transmitter, lie down and relax for 1-3 minutes. 2. Select Test > TEST. The fitness test begins instantly. 3. Approximately 5 minutes later, a beep indicates the test has ended. OwnIndex is displayed with a numerical value and a written fitness level description. 4. Press OK and UPDATE USER SET? is displayed.
ENGLISH Fitness Test Results Your OwnIndex is most meaningful when comparing your individual values and changes in them over time. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex on the table, and find out how your aerobic fitness compares to others of the same gender and age. This classification is based on a literature review of 62 studies where VO2max was measured directly in healthy adult subjects in the USA, Canada and 7 European countries.
ENGLISH Fitness Test Trend Select Test > TREND In the Trend menu, you can see how your OwnIndex value has been developing. Up to 47 OwnIndex values and respective dates can be included in the display. To delete an OwnIndex value, press and hold LIGHT. DELETE VALUE? is displayed. Select YES. Generally, it takes an average of six weeks of regular training to improve your aerobic fitness noticeably. To best improve your aerobic fitness, you need to exercise large muscle groups.
ENGLISH Get Your Workout Program 4. The Polar Keeps U Fit - Own Workout Program guides towards your fitness goals. 5. 1. 2. 3. Select Program > CREATE . Your latest OwnIndex value is displayed. Adjust the value if required. Select your exercise Target: MAXIMIZE your fitness level: You have been exercising regularly for at least 10-12 weeks and are able to train nearly every day. The program recommends about 5 h/week in 4-6 sessions. IMPROVE your fitness level: You are able to exercise regularly.
ENGLISH View Your Workout Program Select Program > EDIT Weekly Targets Number of exercise sessions per week Total exercise time per week Total calories to expend per week Weekly HR Zones shows the heart rate intensity zone, Light / Moderate / Hard , of your weekly workout The height of the bar indicates the weekly time that should be spent in each exercise intensity zone. To view the time to be spent in each intensity zone, press OK. To return to the Weekly HR Zones view, press BACK.
ENGLISH Weekly Exercises A summary of your weekly exercises sessions. To view the targets of each exercise, press OK and select the exercise you wish to examine. Targets Press UP/DOWN to view the target time, calories and intensity zones of each session. Press BACK to return to the Weekly Exercises view.
ENGLISH Edit Your Workout Program • To add an exercise session select Program > EDIT > Weekly Exercises > ADD . Enter Duration . Press DOWN to view the added exercise session's heart rate intensity zones. • To edit the duration of an exercise session in program select Program > EDIT > Weekly Exercises > The exercise you wish to edit. Select YES to EDIT DURATION?. Adjust the duration and press OK.
ENGLISH Program Settings Select Program > SETTINGS OWNZONE: Turning OwnZone on means that your heart rate monitor determines your target heart rate zone automatically in the beginning of every exercise. The OwnZone function recommends for optimal exercise intensity based on your current condition. Note that switching OwnZone on/off affects all program exercises. For more information on Polar OwnZone, see page 30. RENAME: You can rename each exercise session by using eight letters.
ENGLISH 3. DURING EXERCISE Record Your Exercise 1. Wear the transmitter and wrist unit. Start heart rate measurement by pressing OK. Preferably, there should be no other heart rate monitors nearby (within 1m / 3ft) to avoid interference. 2. Within 15 seconds, your heart rate appears on the display. 3. Press OK. Exercise and the name of the next exercise session alternate in the top row. Record the exercise session by selecting START and pressing OK.
ENGLISH Buttons During Exercise LIGHT • Press once and the display will light up with every button press. • Press and hold to lock or unlock buttons. BACK • Pause / exit exercise recording. UP / DOWN • • Change exercise mode view. Press and hold UP to customize Exercise and Calories views. Choose the upper row information from Time of day, Calories/Stopwatch and Fitness bullets. A fitness bullet appears for every 10 minutes in the target zone equaling one hour in total if all the bullets appear.
ENGLISH Views During Exercise View combinations of exercise data. Switch displays with UP/DOWN. Exercise Stopwatch Heart rate Calories The calories expended Heart rate InZone view is only displayed when you have set heart rate limits active. InZone symbol and time spent in zone* Lower / upper limit values and Zone Pointer Heart rate *Smiley face means that OwnZone determination was succesful.
ENGLISH HR zones are only displayed when you have selected a program exercise The time spent in your present intensity zone The intensity zone symbol shows you the zone you are in at the moment The target intensity zone bar is highlighted, if you are within your target zone Heart rate Exercise targets are only displayed when you have selected a program exercise Exercise name Target duration Target calories Heart rate 18 During Exercise
ENGLISH Stop Recording and View Summary Press BACK to pause exercise recording. Select EXIT to stop recording and to view a Summary of your exercise session: Summary Exercise duration (hh.mm.ss) Calories burned during exercise (Cal/kcal) The maximum (max) and average (avg) heart rate of the exercise session (bpm/%HRmax) alternate Detach the transmitter connector from the strap and rinse the strap under running water after every use.
ENGLISH 4. AFTER EXERCISE Diary In the Diary, you can compare achieved exercise duration, quantity and calories in different intensity zones to your target values. Diary contains data for the current calendar week only, and records exercise data only if the session lasts at least ten minutes. To enter Diary, on Time display, press UP. Diary The three bars stand for exercise count (#), exercise time (Ø) and expended calories (c). Press OK and UP/DOWN to examine more details. Exe.Count / Exe.
ENGLISH HR zones The three bars stand for Light, Moderate and Hard heart rate zone. Press OK and UP/DOWN to examine more details. Light / Moderate / Hard Your target exercise duration in concerned zone The relevant bar is highlighted The exercise duration in zone Note: When you press BACK to return to the Diary or HR zones view, the value you last viewed will be set as a default value on the bottom row of the Diary or HR zones view.
ENGLISH Follow-Up Every Sunday at midnight, your Polar F11 automatically reviews your progress, resets the Diary and Heart Rate Zone views, saves Diary data to Weekly File and reminds you to check your Diary with an envelope symbol. At in the beginning of each month, if you have not performed the Fitness Test for 30 days, your Polar F11 will automatically remind you to do so by displaying TEST YOUR OWNINDEX. To open the reminder, press UP and OK.
ENGLISH Files Daily File Select File > DAILY In the Daily File, view detailed exercise information from your 12 most recent exercise sessions. When the File becomes full, the oldest information is replaced by the most recent. To save the exercise data for a longer period, transfer the file to the polarpersonaltrainer.com web service. For more information, see page 27. Exercise name is shown if a program exercise was selected, otherwise Exercise Each bar represents a session.
ENGLISH Select an exercise you wish to view with UP/DOWN and OK. Duration Name of the exercise Time session started Exercise duration (hh.mm.
ENGLISH HR zones are only displayed when an exercise from your workout program was chosen Press OK to view information for the Light, Moderate and Hard intensity zones. Light / Moderate / Hard The intensity zone bar is highlighted when examined Exercise duration in the zone Press BACK to return to the HR zones view. Time in Zone view is only displayed if a manual exercise was carried out and HR limits were set on.
ENGLISH Weekly File and Totals File Select File > WEEKLY or TOTALS In the Weekly and Totals Files, you can view exercise count, duration, and burned calories from the last 12 weeks or starting from the previous reset. Weekly File EXE.COUNT / EXE.
ENGLISH Data Transfer Your Polar F11 offers two means of data communication with a PC: • Send data with Polar WebLink™: Transfer data to the polarpersonaltrainer.com web service using Polar WebLink software. For this you need to register for polarpersonaltrainer.com web service. You will find detailed instructions on how to send data at Polar WebLink's Help file. • Receive data with Polar UpLink™ Tool: Edit settings and upload logos from a PC to your wrist unit using Polar UpLink Tool software.
ENGLISH 5. SETTINGS Exercise Settings Select Exercise > SETTINGS • EXERCISE: You can choose an exercise only if your workout program is activated. Choose an exercise session by pressing OK. SELECT the exercise or VIEW session targets. In a MANUAL exercise there are no preset goals. • HR ALARM: Adjust the target zone alarm sound volume. • HR LIMITS: In a program exercise your target heart rate limits are automatically defined.
ENGLISH Choose your OwnZone or Automatic heart rate limits from four exercise intensities: • • • • HARD (80-90% HRmax) is for a relatively short exercise at high intensity. MODERATE (70-80% HRmax) is effective particularly for improving aerobic fitness. It is recommended for people exercising regularly. LIGHT (60-70% HRmax) is good for improving health and fitness. It also improves basic endurance and helps you to recover from heavier exercise.
ENGLISH OwnZone Your Polar F11 automatically determines your individual and safe exercise intensity zone, your OwnZone. The function guides you through warm-up. Your OwnZone limits may vary daily, depending on your physical and mental condition. You can select an exercise intensity from four different heart rate zones: Light, Moderate, Hard, and Basic. For more information on exercise intensities, see page 29.
ENGLISH Determining Your OwnZone Find your OwnZone limits in 1-5 minutes during warm-up by walking, jogging, or doing some other sport. Before you start, make sure that your User settings are correct and the OwnZone function is activated. 1. • • • • OZ>>>>Jog at a slow pace for 1 min. Smoothly • increase your heart rate about 10 bpm/ 5% HRmax. OZ>>>>>Jog at brisk pace or run for 1 min. 2. When you hear two, consecutive beeps, your OwnZone has been determined.
ENGLISH Other Settings WATCH settings the reminder view. • Select Settings > WATCH • • alarm functions in all modes except in Exercise mode. Press BACK to stop the alarm or OK to snooze for 10 minutes. TIMER: Set the countdown timer to sound once. Restart the timer by pressing and holding OK while it is running, or stop it by pressing BACK. To hide the running timer, press and hold UP. • 32 Settings TIME / TIME2: Set two different time of day settings.
ENGLISH USER settings Select Settings > USER 4. • Weight: To change units press and hold LIGHT. • Height: To change units press and hold LIGHT. • Birthday: Adjust your date of birth. • Sex : Select MALE or FEMALE. • Activity: Select the alternative that best 3-6 miles per week or spend ½-2 hours per week in comparable physical activity, or your work requires modest physical activity. LOW: You do not participate regularly in programmed recreational sport or heavy physical activity, e.g.
ENGLISH • HR max (the highest number of heartbeats per minute (bpm) during maximum physical exertion): Change the default value only if you know your laboratory-measured value. For more information, see http://support.polar.fi. • • GENERAL settings Select Settings > GENERAL • SOUND: Adjust button and activity sounds; VOL 2 (loud), VOL 1 (quiet), or OFF (no sounds). consumption by your body during maximum exertion): Change the default value only if you know your laboratory-measured value.
ENGLISH 6. CUSTOMER SERVICE INFORMATION Caring for Your Heart Rate Monitor Wrist Unit: Clean with a mild soap and water solution, dry with towel. Never use alcohol or any abrasive material (steel wool or cleaning chemicals). Keep in a cool and dry place. Do not store in a damp environment, in non-breathable material (a plastic bag or a sports bag) nor with conductive material (a wet towel). Do not expose to direct sunlight for extended periods. softener.
ENGLISH Service Your Polar F11 Heart Rate Monitor is designed to help you achieve personal fitness goals, indicate the level of physiological strain and intensity during an exercise session. No other use is intended or implied. During the two-year guarantee/warranty period we recommend that you have service done by an authorized Polar Service Center only. The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro.
ENGLISH Changing Transmitter Batteries 1. 2. 3. 4. Open the battery cover by turning it counterclockwise to OPEN using a coin. Place the battery inside the cover with the positive (+) side facing the cover. Make sure the sealing ring is in the groove to ensure water resistance. Place the cover with the battery inside it into the connector. Press the cover in place and close it by turning clockwise from OPEN to CLOSE using a coin.
ENGLISH Precautions Minimizing Possible Risks psychological conditions, asthma, breathing, etc., as well as some energy drinks, alcohol, and nicotine may also affect heart rate. Exercise may include some risk. Before beginning a regular exercise program, answer the following questions concerning your health status. If you answer yes to any of these questions, consult a physician before starting any training program. It is important to be sensitive to your body’s responses during exercise.
ENGLISH If you have a pacemaker, defibrillator or other implanted electronic device, you use the Polar heart rate monitor at your own risk. Before starting use, take a maximal exercise stress test under the supervision of a physician. The test is to ensure the safety and reliability of the simultaneous use of the pacemaker and the Polar heart rate monitor. When in non-coded mode, the wrist unit picks up transmitter signals within 1 m / 3ft.
ENGLISH Polar F11 may be worn when swimming. To maintain water resistance, do not press buttons under water. For more information visit at http://support.polar.fi. Water resistance of Polar products is tested according to International Standard ISO 2281. Products are divided into three categories according to their water resistance. Check the back of your Polar product for the water resistance category, and compare it to the chart below.
ENGLISH Electromagnetic 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 at electric security gates. To avoid erratic readings, move away from possible sources of disturbance. If the heart rate monitor still does not work, the piece of equipment may be electrically too noisy for wireless heart rate measurement.
ENGLISH Troubleshooting If you don't know where you are in the menu, press and hold BACK until the time of day is displayed. If there are no reactions to any buttons, reset the wrist unit by pressing all the buttons simultaneously for two seconds. All other settings but time and date are saved.
ENGLISH Technical Specification Strap material 35% Polyester, 35% Polyamide, 30% Polyurethane Wrist Unit Battery type Battery life Operating temperature Wrist strap material Back cover and wrist strap buckle CR 2032 Average 1.5 years (1 h/day, 7 days/week exercise) -10 °C to +50 °C / 14 °F to 122 °F Polyurethane Stainless steel complying with the EU Directive 94/27/EU and amendment 1999/C 205/05 on the release of nickel from products intended to come into direct and prolonged contact with the skin.
ENGLISH Guarantee and Disclaimer 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.
ENGLISH 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. This product is compliant with Directive 93/42/EEC. The relevant Declaration of Conformity is available at www.support.polar.fi/declaration_of_conformity. Polar Electro Inc.
Manufactured by Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.
