Polar FT40™ User Manual
CONTENTS 1. BENEFITS OF YOUR POLAR FT40 TRAINING COMPUTER. . . . . . . . . . . 4 2. GET STARTED. . . . . . . . . . . . . . . . . . . . Get to Know Your Polar FT40 . . . . . Start With Basic Settings . . . . . . . . . Wrist Unit Buttons and Menu Structure . . . . . . . . . . . . . . . . . . . . . . . . . Symbols on the Display. . . . . . . . . . . 5 5 6 3. TRAINING . . . . . . . . . . . . . . . . . . . . . . . . Wear the Transmitter . . . . . . . . . . . . . Start Training. . . . . . . . . . . . . . . . .
6. IMPORTANT INFORMATION . . . . . Caring for Your FT40 . . . . . . . . . . . . . Service . . . . . . . . . . . . . . . . . . . . . . . . . . . Changing Batteries . . . . . . . . . . . . . . . Precautions. . . . . . . . . . . . . . . . . . . . . . . Troubleshooting . . . . . . . . . . . . . . . . . . Technical Specifications. . . . . . . . . . Guarantee and Disclaimer . . . . . . . .
1. BENEFITS OF YOUR POLAR FT40 TRAINING COMPUTER UNDERSTAND YOUR BODY: Training with Polar FT40 means you never need to guess. The FT40 shows you the effect of your training: fat burning or fitness improvement. BURN FAT : In the fat burn zone, you burn mostly fat calories, increase your metabolism, and build a foundation for higher intensity training. GET FIT: In the fitness zone, you train harder to improve cardiovascular fitness, strengthen the heart, and increase blood circulation to the muscles.
2. GET STARTED Get to Know Your Polar FT40 Wrist Unit records and displays your heart rate and other data during training. The Polar WearLink ®+ transmitter transmits the heart rate signal to the wrist unit. The WearLink+ consists of a connector and strap. The latest version of this user manual can be downloaded at www.polar.fi/support.
Start With Basic Settings To activate your Polar FT40, press and hold any button for one second. Once the FT40 is activated, it cannot be switched off. 1. 2. 3. 4. 5. 6. 7. 8. 6 Language: Select Deutsch, English, Español, Français or Italiano with UP/DOWN. Press OK. Please enter basic settings is displayed. Press OK. Select Time format. Enter Time. Enter Date. Select Units Set metric (KG, CM) or imperial (LBS, FT). By selecting lbs/ft, calories are displayed as CAL, otherwise they are shown as KCAL.
Wrist Unit Buttons and Menu Structure UP: Enter the menu and move through selection lists, adjust values OK: Confirm selections, select training type or training settings DOWN: Enter the menu and move through selection lists, adjust values • • • • • • • BACK: Exit the menu Return to the previous level Cancel selection Leave settings unchanged With a long press, return to Time view LIGHT: Illuminate the display With a long press, enter quick menu in Time view (to lock buttons, set alarm or select time zon
Symbols on the Display The following table presents the display symbols and their descriptions. Symbol Description The battery of the wrist unit is low. The alarm is active. Sounds are off. Time 2 is in use. Number two is displayed at the lower right corner of the display. The button lock is active. Heart rate is transmitted.
3. TRAINING Wear the Transmitter Wear the transmitter to measure heart rate. 1. 2. 3. 4. Wet the electrode areas of the strap under running water. Attach the connector to the strap. Adjust the strap length to fit tightly but comfortably. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap. Check that the wet electrode areas are firmly against your skin and that the Polar logo of the connector is in a central and upright position.
Start Training 1. 2. Wear the WearLink and the wrist unit. Press OK and select Start. Start recording by pressing OK. To modify sound, heart rate view or other training settings before starting the training session, select Training Settings. See Settings for more information. Your training session is recorded only when recording for more than one minute.
Burn Fat or Improve Fitness While training, the Polar FT40 displays your optimal training intensity for burning fat and improving fitness. These intensities may vary depending on your daily physical and mental condition. When you start recording a training session, the FT40 analyses your current condition and, if necessary, will adjust the intensities accordingly. This intelligent training computer can detect your body's daily state from your heart rate and heart rate variability.
Fatburn (heart symbol is on the left side of the line) In fatburn zone, training intensity is lower, and the source of energy is mainly fat. Therefore, fat burns efficiently and your metabolism, mainly fat oxidation, increases. Fitness (heart symbol is on the right side of the line) In fitness zone, training intensity is higher and you are improving your cardiovascular fitness i.e. strenghtening your heart and increasing blood circulation to muscles and lungs. The main energy source is carbohydrates.
Training Functions The following information is displayed during a training session. Press UP/DOWN to change the view. Heart rate Your current heart rate. The duration of your training is displayed in all views. Calories Amount of calories burned. Time Time of day.
Quick Menu: Long pressing the LIGHT button during training recording brings you to Quick menu. In Quick menu you can adjust training sounds or lock buttons. Stop Training Heart Touch: displays the time during training on bringing the wrist unit near the transmitter. Set Heart Touch function On/Off in Settings > Training Settings > HeartTouch . To stop your training session press BACK twice. Stopped is displayed. A summary of your training will then appear. See After Training for more information.
Training Tips If your aim is to lose weight, training sessions need to be 30-60 minutes or longer in the fat burn zone. The longer the duration the more calories burned, especially from fat. The percentage of burnt fat calories will appear in a summary after the session. For improving your cardiovascular fitness, aim to train in the fitness zone three or four times a week for 20-40 minutes per session.
4. AFTER TRAINING Training Summary The Polar FT40 displays a training summary after each training session: Calories Calories burnt during training Cal. fat Fat percentage of the burnt calories The duration of your training is displayed in all views.
Fat burn Time spent in the fat burning zone Fitness Time spent in the fitness improving zone ENGLISH 17
Review Training Data Review your training data in Training files , Week summaries and Totals. 1. Select Data > Training files to view detailed training information on your 50 most recent training sessions. The information is similar to what is displayed after each training session. Each bar represents one training session. Select a training session you wish to view.
2. Select Data > Week summaries to view the training data and results for the last 16 weeks. Each bar represents one training week. Select a week you wish to view with UP/DOWN. Upper row: Week start / Week end date Lower row: Total training time To reset week summaries select Data > Reset weeks?. Select Yes to reset week summaries. 3. Select Data > Totals since xx.xx.xxxx to view the total cumulative duration, number of training sessions and calories starting from the last reset.
Transfer Data How to transfer data from your FT40 to polarpersonaltrainer.com For a long-term follow-up, transfer your training files effortlessly from your Polar FT40 to polarpersonaltrainer.com with Polar FlowLink*. There you can see your training data in more detail and converted into graphs. 1. 2. 3. 4. 5. 20 Register at polarpersonaltrainer.com. Follow the instructions to download and install Polar WebSync data transfer software onto your computer.
Test Your Fitness Level • The Polar Fitness Test TM is an easy and quick way to measure your cardiovascular fitness and aerobic capacity. The test is performed at rest. The test result is a value called OwnIndex. OwnIndex is comparable to maximal oxygen uptake (VO2max ), a common aerobic capacity measure. For further reading, see Interpret Your Test Results. The OwnIndex value can enhance the accuracy of calories calculation during training. • • • • Avoid distractions.
Perform Polar Fitness Test Troubleshooting • 1. 2. 3. 4. 5. 22 Wear the transmitter, lie down and relax for 1-3 minutes. In Time mode, select Fitness test > Start test. The fitness test begins as soon as the FT40 has located your heart rate. Approximately 5 minutes later, a beep indicates the end of the test, and the result will be displayed. Press OK. UPDATE VO2max? is displayed. Select Yes to save the test result in User information and OwnIndex results.
Interpret Your Fitness Test Results Interpret the OwnIndex values by 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 seven European countries.
Follow Your Fitness Test Results The FT40 saves your 60 latest fitness test results. To view your long-term results, transfer saved data from your Polar FT40 to polarpersonaltrainer.com. There you can see your test results converted into a graph. For more information, see Transfer Data. You can also view your two latest fitness test results in OwnIndex results. Select Fitness test > OwnIndex results. • The date and the result of your latest fitness test are displayed.
5. SETTINGS Watch Settings Select the value you want to change and press OK. Adjust the values with UP/DOWN and accept with OK. • • • Time zone: Select time zone 1 or 2. Date: Set the date. Watch face : Select Time and logo or Time only. Select Settings > Watch, time and date . • • Alarm: Set alarm Off or set the alarm on by selecting Once, Every day or Monday to Friday and then set the hours and minutes. Press BACK to stop the alarm or UP/DOWN to snooze for 10 minutes.
Training Settings User Information Select Settings > Training settings . Select Settings > User Information and press OK. • Training sounds : Select Off, Soft, Loud or Very loud . • Heart rate view : Set the FT40 to display your heart rate as Beats per minute or as Percent of maximum . • HeartTouch : Select On or Off. Heart Touch will display the time if you bring the wrist unit near the transmitter. • Heart rate upper limit helps you to train within your personal target heart rate zone (e.g.
1. 2. 3. TOP (5+ hours per week) : You participate in heavy physical exercise at least 5 times a week, or you exercise to improve performance for competitive purposes. HIGH (3-5 hours per week) : You participate at least 3 times a week in heavy physical exercise, e.g. you run 20-50 km or 12-31 miles per week or spend 3-5 hours per week in comparable physical activity. MODERATE (1-3 hours per week): You participate regularly in recreational sports, e.g.
General Settings Select Settings > General settings . • Button sounds: Adjust button sounds (Off / Soft / Loud / Very Loud ) • Button lock: Select Manual lock or Automatic lock. Automatic lock: The wrist unit automatically locks all the buttons except LIGHT. You can switch the button lock off by pressing and holding LIGHT until Buttons unlocked is displayed. Manual lock: Switch the button lock on or off by pressing and holding LIGHT until Buttons unlocked is displayed.
6. IMPORTANT INFORMATION Register your Polar product at http://register.polar.fi/ to ensure we can keep improving our products and services to better meet your needs. The username for your Polar Account is always your email address. The same username and password are valid for Polar product registration, polarpersonaltrainer.com, Polar discussion forum and Newsletter registration. Caring for Your FT40 Like any electronic device, the Polar training computer should be treated with care.
training computer to direct sunlight for extended periods, such as by leaving it in a car or mounted on the bike mount. Keep your training computer clean. To maintain the water resistance, do not wash the training computer with a pressure washer, and do not press buttons under water. Clean the training computer with a mild soap and water solution and rinse it with clean water. Do not immerse it in water. Dry it carefully with a soft towel.
Changing Batteries The FT40 and the WearLink ®+ transmitter both have a user changeable battery. To change the battery yourself, please follow the instructions carefully as instructed in chapter Change Batteries Yourself. Prior to changing the batteries, please note the following: • • • • • The low battery indicator is displayed when only 10-15% of the battery capacity is left. Before battery change, transfer all data from your FT40 to polarpersonaltrainer.com to avoid data loss.
1. 2. 3. 4. 5. 6. 7. Open the battery cover with a coin by turning it from CLOSE to OPEN. • When changing wrist unit battery (2a), remove the battery cover and lift the battery out carefully with a suitable sized small rigid stick or bar, such as a toothpick. A non-metal tool is preferable. Be careful not to damage the metal sound element (*) or the grooves. Insert a new battery with the positive (+) side outwards.
Precautions • The Polar training computer shows your performance indicators. It indicates the level of physiological strain and intensity during your training session. No other use is intended or implied. In addition to exercise intensity, medications for heart conditions, blood pressure, psychological conditions, asthma, breathing, etc., as well as some energy drinks, alcohol, and nicotine may also affect heart rate.
If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product, check the listed materials in Training equipment with electronic components may cause interfering stray signals. Technical Specifications. To avoid any skin reaction to the transmitter, wear it over a shirt, but moisten the shirt well under the electrodes to ensure flawless operation. To tackle these problems, try the following: 1.
Troubleshooting If you don't know where you are in the menu, press and hold BACK until the time is displayed. If there are no reactions to any buttons or the wrist unit displays unusual readings, reset the wrist unit by pressing four buttons (UP, DOWN, BACK and LIGHT) simultaneously for four seconds. All other settings except time and date will be saved.
Technical Specifications Connector material Strap material Wrist Unit CR 2025 Average 1 year (training 1 h/day, 7 days/week) Operating temperature -10 °C to +50 °C / 14 °F to 122 °F Wrist strap material Polyurethane Back cover and wrist Stainless steel complying with the strap buckle 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. Watch accuracy Better than ± 0.
The Polar FT40 training computer applies the following patented technologies, among others: • • • • • • OwnZone® assessment for determining personal target heart rate limits for the day OwnCode® coded transmission OwnIndex® technology for fitness test OwnCal® personal calorie calculation WearLink® technology for heart rate measurement FlowLink® data transfer ENGLISH 37
Polar FT40 may be worn when swimming. To maintain water resistance, do not press buttons under water. For more information, visit 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.
Guarantee and Disclaimer • Limited Polar International Guarantee • • • • This guarantee does not affect the consumer’s statutory rights under applicable national or state laws in force, or the consumer’s rights against the dealer arising from their sales/purchase contract. This limited Polar international guarantee is issued by Polar Electro Inc. for consumers who have purchased this product in the USA or Canada.
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.
This product is compliant with Directive 93/42/EEC. The relevant Declaration of Conformity is available at www.polar.fi/support.
Manufactured by Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.
