Polar FT60™ User Manual
ENGLISH Contents 1. GET STARTED................................ Get to Know Your Polar FT60 ............... Start With Basic Settings ................... Wrist Unit Buttons and Menu Structure .... Symbols on the Display ..................... 4 4 5 6 7 2. BEFORE TRAINING ........................... 8 Activate Your Polar Star Training Program ..................................... 8 Change/End your program............... 11 Test Your Fitness Level.................. 12 3. TRAINING ...........................
ENGLISH Footpod Calibration* .................... 35 6. CUSTOMER SERVICE INFORMATION ........ Caring for Your Polar FT60 ................. Service .................................... Changing Batteries....................... Precautions ................................. Troubleshooting ............................. Technical Specifications ................... Guarantee and Disclaimer ..................
ENGLISH 1. GET STARTED Get to Know Your Polar FT60 The Wrist Unit records and displays your heart rate and other data during training. The WearLink transmits the heart rate signal to the wrist unit. The transmitter consists of a connector and strap. The latest version of this user manual can be downloaded at www.polar.fi/support. Register your Polar product at http://register.polar.fi, and help us improve our products and services to better meet your needs.
ENGLISH Start With Basic Settings 7. Enter Weight. To activate your Polar FT60, press and hold any button for one second. Once the FT60 is activated, it cannot be switched off. 8. Enter Height. 9. Enter Date of birth. 1. Language: Select Deutsch, English, Español, Français , Italiano, Português or Suomi with 10. Select Sex. UP/DOWN. Press OK. 11. Settings OK? is displayed. Select Yes to accept and save the settings. Basic settings complete is displayed and the FT60 enters Time mode.
ENGLISH 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 • • • • • • • 6 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 se
ENGLISH 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. You have one or more new messages. The button lock is active. The footpod is in use. If the symbol is blinking, the FT60 is trying to establish a connection with the footpod. The GPS sensor is in use.
ENGLISH 2. BEFORE TRAINING Activate Your Polar Star Training Program The adaptive, personalized and in-built Polar Star Training Program gives you the optimal intensity and time targets for your training. The wrist unit gives feedback on your performance after each training session and once a week. 1. In Time mode, select Menu > Applications > Training program > Create new program . 2. Perfom Polar Fitness Test. For more information, see Test Your Fitness Level.
ENGLISH 5. Next, View week targets? is displayed. Select YES to view the time and calorie targets for your first training week. If you select No, Training program active! is displayed and the wrist unit returns to Time view. Time target The amount of time you should train during this week. Calorie target The number of calories you should burn this week. 6. Press DOWN and OK to view your target training time in three different heart rate zones (intensity targets). Press DOWN to change the display.
ENGLISH Zone Zone 3 Intensity % of HRmax 80-90% Training benefit • Benefits: Increases maximum performance capacity • Feels like: Tiredness in muscles and heavy breathing • Recommended for: Fit users for short training sessions Zone 2 70-80% • • • Benefits: Improves aerobic fitness Feels like: Good, easy breathing, moderate sweating Recommended for: Everybody for typical training sessions with moderate length Zone 1 60-70% • • Benefits: Improves basic endurance and helps recovery Feels like: Comfo
ENGLISH Change/End your program To view the results of your previous program: • To change your fitness goal, create a new program in Menu > Applications > Training program > Change program . For instance, if you have started with weight loss program and have achieved your goal, change your goal to Improve Fitness or Maximize Fitness. Select Menu > Applications > Training program > Results of past prog.
ENGLISH Test Your Fitness Level To train right and to monitor your progress, it is important to know your current fitness level. The Polar Fitness Test TM is an easy and quick way to measure your cardiovascular fitness. The test is performed at rest. As a result you will get a value called OwnIndex. OwnIndex is comparable to maximal oxygen uptake (VO2max ), which is a commonly used aerobic fitness measure. Read more on how to interpret the results in Interpret Your Fitness Test Results.
ENGLISH Perform Polar Fitness Test Troubleshooting 1. • 2. Wear the WearLink, lie down and relax for 1-3 minutes. Set activity lev. of past 3 months is displayed > Set your activity level (see Settings for more information on activity levels). Activity set! is displayed and the test begins. In Time mode, select Menu > Applications > Fitness test > Start test. The fitness test begins instantly once the FT60 has located your heart rate. • 3.
ENGLISH Interpret your fitness test results Interpret the OwnIndex values by comparing your individual values and their progression over time. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex on the table, and find out your fitness level class and how your aerobic fitness compares to others of the same gender and age.
ENGLISH 3. TRAINING Wear the WearLink Before starting training recording, you need to wear the WearLink. 1. Wet the electrode areas of the strap well under running water. 2. Attach the connector to the strap. Adjust the strap length to fit tightly but 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 Start Training 1. Wear the wrist unit and WearLink. 2. In Time mode press OK and select Start or long-press OK once when you want to start recording your training session. To modify sound, heart rate view or other training settings before recording your training session, select Training Settings . See Settings for more information Your training session is recorded only if the stopwatch has been on for more than one minute.
ENGLISH Start Training With OwnZone 1. Wear the wrist unit and WearLink. Starting every training session with the OwnZone guarantees safe and effective heart rate zones for your daily condition. Check your OwnZone at least • when changing training environment or sport. • when training for the first time after a week's break. • If you have not recovered from the previous training or if you are not feeling well or are stressed. • after changing user information. 2.
ENGLISH During Training The following information can be displayed during training recording. Press UP/DOWN to change the view. Session duration is displayed in all views. Heart rate Your heart rate during training. Calories Burned calories. In zone 1, 2 or 3 Training time in zone and your heart rate. Smiley face means that OwnZone determination was succesfull. If your heart rate is not within the zones, NOT IN ZONE is displayed.
ENGLISH Week target (displayed if training program is active) Weekly target for each zone and the actual training time. Speed Optional GPS sensor or footpod required to view speed data. Distance Optional GPS sensor or footpod required to view distance data.
ENGLISH Time of day Lock a zone: Depending on your goal for a training session, you can lock zone 1, 2 or 3 during the session. When you are training in a desired zone, lock it by pressing OK for one second. For instance, when you have achieved your weekly target for zones 2 and 3, you can lock zone 1. The zone alarm helps you stay inside the locked zone. For example, zone 2 is locked in this image. Quick Menu: Long pressing LIGHT during recording brings you to Quick menu.
ENGLISH Stop Training Recording To pause your training session, press BACK. To stop the training session press BACK twice and Stopped is displayed. For more information on instant, training session feedback, see Follow-Up Your Achievements. Training feedback will be shown only if the training session has lasted for ten minutes or longer. Detach the transmitter connector from the strap and rinse the strap under running water after every use.
ENGLISH 4. AFTER TRAINING Training Feedback The wrist unit provides you with the following feedback after a training session. Effect Training effect feedback. See Table 1 for more information. Intensity Time spent in zones 1, 2, and 3. Zone limits Calories OwnZone limits (displayed if OwnZone in use). Expended calories during the session, and fat percentage. Average /Maximum Average /Maximum* Distance* This week Average and maximum heart rate during training session.
ENGLISH Table 1. Feedback Fat burn improving Fitness improving Maximal perform. improving Training at low intensity is improving your body's ability to burn fat. Training at moderate intensity is improving your fitness. Training at hard intensity is improving your maximal performance. If you are training enough at more than one intensity level, training will have several effects.
ENGLISH Weekly Follow-up Every Sunday at midnight, an envelope with the week's results will appear on the display of your wrist unit. Press UP to view. Week targets achieved Results Tells you whether or not you have achieved the week's targets. Excellent! / Well done! / Nice! / Fitness maintained / Incomplete training week / Good recovery week / Excellent recovery week If your result is excellent, the FT60 rewards you with a trophy. The trophy appears in the time mode display.
ENGLISH Table 2. Training guidance for the starting week Train a lot more You need to train a lot more to get effects. Train more You do not train enough for improvement. Train more in zone X You need to train more in this zone. Train like last week! You did a good job last week. Keep it up! Train less in zone X You should decrease training in this zone. Train much less in zone 3 Recovery week Recovery week still needed Train as planned You should train less in hard intensity zone this week.
ENGLISH Weight Update If you are following the weight loss program, the FT60 will remind you to update your weight by displaying an envelope once a week. 1. 2. Time to check your weight is displayed. Press OK. Set current weight? appears. Select Yes to update your weight. Fitness Test As soon as you reach your training targets, the FT60 will post an envelope reminding you to take a fitness test. The result of the test is taken into account in the weekly program update. 1. 2. 3.
ENGLISH Weight Diary In the weight diary, you can monitor your weight loss and view your progress over a period of time. To update your weight, select Menu > Applications > Weight diary > Set current weight. Set your weight and press OK. Your current weight will also be updated in User information . To view your weight trend, select Menu > Applications > Weight diary > Weight trend and press OK. Weight trend The weight and the date on which it was entered.
ENGLISH Follow Your fitness Test Results On average, it takes six weeks of regular training to improve your aerobic fitness noticeably. To improve your aerobic fitness most efficiently, you need to train large muscle groups. Monitor your long-term test results under the OwnIndex results, containing 47 of your latest OwnIndex values and the date the tests were performed. 1. 2. Select Menu > Applications > Fitness test > OwnIndex results. The latest OwnIndex result and the date of the test is displayed.
ENGLISH 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 100 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.
ENGLISH 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.
ENGLISH Transfer Data How to transfer data from your FT60 to polarpersonaltrainer.com For long-term follow-up, you can store all your training files at polarpersonaltrainer.com. There you can see graphs and more of your training data and get a better understanding of your training. With Polar FlowLink* it is easy to transfer the training files to the web service. 1. 2. 3. 4. 5. Register in polarpersonaltrainer.
ENGLISH 5. SETTINGS Watch Settings Training Settings Select the value you want to change and press OK. Adjust the values with UP/DOWN and accept with OK. Select Settings > Training settings . • Training sounds : Select Very loud , Loud, Soft or Off. • Speed sensor: Activate or deactivate speed and distance sensor by selecting GPS sensor, Footpod or Off. • Heart rate view : Set the FT60 to display your heart rate as Beats per minute or as Percent of maximum.
ENGLISH • • • Zone 1 Limits: Adjust your zone 1 limits manually. When setting the upper limit, the lower limit of zone 2 is set automatically. Zone 2 limits: Adjust your zone 2 limits manually. When setting the lower limit, the upper limit of zone 1 is set automatically. When setting the upper limit, the lower limit of zone 3 is set automatically. Zone 3 limits: Adjust your zone 3 limits manually. When setting the lower limit, the upper limit of zone 2 is set automatically.
ENGLISH 3. MODERATE (1-3 hours per week) : You participate regularly in recreational sports, e.g. you run 5-10 km or 3-6 miles per week or spend 1-3 hours per week in comparable physical activity, or your work requires modest physical activity. 4. LOW (0-1 hours per week) : You do not participate regularly in programmed recreational sport or heavy physical activity, e.g. you walk only for pleasure, or exercise hard enough to cause heavy breathing or perspiration only occasionally.
ENGLISH Accessory Settings Set Calibration Factor Manually Footpod Calibration* There are two options for setting the calibration factor manually: Calibrate Foot Pod during training (on-the-fly calibration) 1. Make sure the foot pod function in the Polar FT60 is on. Select Settings > Training settings > Speed sensor > Footpod and press OK. 2. To calibrate the footpod during training, choosing either alternative: 1. Stop running, stand still, and press and hold LIGHT to go to Quick menu. OR 2.
ENGLISH 6. CUSTOMER SERVICE INFORMATION Caring for Your Polar FT60 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.
ENGLISH Changing Batteries Avoid opening the sealed battery cover during the guarantee period. We recommend that you have the battery replaced by an authorized Polar Service Center. They test your Polar FT60 for water resistance after battery replacement and make a full periodic check. Please note the following: • The low battery indicator is displayed when 10-15% of the battery capacity is left. • Before battery change, transfer all data from your FT60 to polarpersonaltrainer.com to avoid data loss.
ENGLISH 1. Open the battery cover with a coin by turning it from CLOSE to OPEN. 2. • 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, for instance, a toothpick or small screwdriver. However, prefer a non-metal tool for wrenching the battery out. Be careful not to damage the metal sound element (*) or the grooves. Insert a new battery with the positive (+) side outwards.
ENGLISH Precautions Minimizing Possible Risks Training may include some risk. Before beginning a regular training 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.
ENGLISH Exercise equipment with electronic components may cause interfering stray signals. To tackle these problems, try the following: 1. 2. 3. Remove the transmitter from your chest and use the exercise equipment as you would normally. Move the wrist unit around until you find an area in which it displays no stray reading or does not flash the heart symbol.
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 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 but time and date are saved.
ENGLISH Technical Specifications Limit values Wrist Unit Chronometer Heart rate Total time Total calories Total exercise count Year of birth Maximum speed with a GPS sensor Maximum speed with footpod CR2025 Average 1 years (1 h/day, 7 days/week exercise) Operating temperature -10 °C to +50 °C / 14 °F to 122 °F Wrist strap material Polyurethane Back cover and wrist strap Stainless steel complying with the EU buckle Directive 94/27/EU and amendment 1999/C 205/05 on the release of nickel from products int
ENGLISH Guarantee and Disclaimer Limited International Polar 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.
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. • 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.
Manufactured by Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.
