Polar FT80™ User Manual
ENGLISH Contents 1. GET STARTED................................ Get to Know Your Polar FT80 Training Computer .................................... Wrist Unit Buttons and Menu Structure .... Display Symbols............................. Start with Basic Settings.................... 4 4 5 6 7 2. BEFORE TRAINING ........................... 8 Activate Your Polar STAR Training Program ..................................... 8 Change/End Your Training Program .... 11 Test Your Fitness Level..................
ENGLISH Watch Settings .............................. Training Settings ............................ User Information ............................ General Settings ............................ Accessory Settings.......................... Foot pod Calibration*.................... 33 33 34 35 36 36 6. IMPORTANT INFORMATION ................. Caring for Your Product..................... Service .................................... Changing Batteries....................... Precautions .........................
ENGLISH 1. GET STARTED Get to Know Your Polar FT80 Training Computer The Polar FT80 training computer records and displays your heart rate and other data during training. The WearLink ®+ transmitter transmits the heart rate signal to the training computer. The transmitter consists of a connector and strap. You can transfer data easily between your FT80 and the polarpersonaltrainer.com web service with Polar FlowLinkTM and WebSync software. The latest version of this user manual can be downloaded at www.
ENGLISH Wrist Unit Buttons and Menu Structure • • • • • • • • • • • • • • • • UP Adjust values Scroll through the menu Scroll through selection lists Change the watch face with a long press in the time view OK Select training type or training settings Confirm selection DOWN Adjust values Scroll through the menu Scroll through selection lists 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
ENGLISH Display Symbols Symbol Description The wrist unit battery level is low. The alarm is active. Sounds are off. Time 2 is in use. You have one or more new messages. The key lock is active. The Polar S1 foot pod™ is in use. If the symbol is blinking, FT80 is trying to establish a connetion with the foot pod. The Polar G1 GPS sensor is in use.
ENGLISH Start with Basic Settings 9. To activate your FT80, press and hold any button for one second. Once activated, it cannot be switched off. 10. Select Sex. 1. Select Language with UP button and confirm with OK button. 2. Please enter basic settings is displayed. Press OK. 3. Select Time format. 4. Enter Time. 5. Enter Date. 6. Select Units. Select metric (kilograms, centimeters, KCAL) or imperial (pounds, feet, CAL). 7. Enter Weight. 8. Enter Height. Enter Date of birth. 11.
ENGLISH 2. BEFORE TRAINING Activate Your Polar STAR Training Program The adaptive, personalized, and in-built Polar STAR Training Program provides you with the optimum intensity and time targets. The FT80 gives you feedback on your performance after each training session and once a week. The FT80 creates a training program based on your personal information (weight, height, age, sex), fitness level, activity level, and training goal. 1.
ENGLISH 5. Next, View week targets? is displayed. Select Yes to view time and calorie targets for your first training week. If you select No. Training program active! is displayed and the FT80 returns to Time view. Time target Target training time for the week Calorie target Target calorie expenditure for the week 6. Press DOWN and OK to view your target training time for three different target intensity zones. Press DOWN to change the view. See the following page for more information on the zones.
ENGLISH To view your weekly targets later, select Menu > Applications > Training Program > View week targets .
ENGLISH Change/End Your Training Program • To change your fitness goal (from Improve Fitness to Maximize Fitness): Select Menu > Applications > Training program > Change program to create a new program. • To end your active training program: Select Menu > Applications > Training To view the results of your previous program at a later date, select Menu > Applications > Training program > Results of past prog. . program > End program > End Program? and Yes.
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 and aerobic capacity. The test is performed at rest. The test is developed for healthy adults. To ensure the test results are reliable, make sure to: • avoid distractions.
ENGLISH Perform Polar Fitness Test Troubleshooting 1. • 2. Wear the transmitter, lie down and relax for 1-3 minutes. displayed > Set your activity level (see Settings for more information). Activity level set is displayed and the test begins. In Time view, select Menu > Applications > Fitness test > Start test. The fitness test begins as soon as the FT80 locates your heart rate. 3. Approximately 5 minutes later, a beep indicates the end of the test, and your test result is displayed. 4. Press OK.
ENGLISH 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 in the table to the right, and see how they compare 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.
ENGLISH 3. TRAINING Wear the Transmitter Before recording a training session, wear the transmitter first. 1. 2. 3. 4. Wet the electrode areas of the strap well under running water. Attach the connector to the strap. Adjust the strap length to fit it 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.
ENGLISH Start Training 1. Wear the transmitter and the wrist unit. Optimize Your Strength Training with Heart Rate Guidance 2. Press OK and select Start training , or long-press OK when you want to start recording your training session. Strength training with Polar FT80 helps you effectively improve your muscle strength and power by guiding your recovery heart rate between exercise sets during workout.
ENGLISH Heart rate graph Name of the exercise Heart rate as a number and graph Number of sets, repetitions, and weights 3. When you have completed a set, the FT80 tells you the optimal recovery time. Sit down to wait and see when your heart rate graph hits the dotted line on the display and you hear a beep. You have now recovered enough. Start next set! is displayed. 4. When you have completed all sets of an exercise press OK, and Exercise completed? is displayed. Select Yes to save the exercise data.
ENGLISH If you have not yet downloaded workouts from polarpersonaltrainer.com, FT80 still guides your strength training informing you how long to rest between each set. 1. Press OK and select Start strength training . Heart rate graph Heart rate as a number and graph 2. When you have completed a set, the FT80 tells you the optimal recovery time. Sit down to wait and see when your heart rate graph hits the dotted line on the display and you hear a beep. You have now recovered enough.
ENGLISH Start Training with OwnZone Starting every session with OwnZone determination guarantees safe, effective and individual heart rate zones. Check your OwnZone at least: • when you change training environment or sport. • when you train after more than a week’s break. • if you have not recovered from previous session/you are not feeling well/are stressed. • after changing your user information. OwnZone determination takes only five minutes, and can be performed as a warm-up in any sport.
ENGLISH During Training The following information is displayed during a training session. Press UP/DOWN to change views. Your training duration is displayed in every view.
ENGLISH Distance Distance of training (optional GPS sensor or foot pod required to view distance data) Speed Speed of training (optional GPS sensor or foot pod required to view speed data) Week target (displayed during cardio training if the training program is active) Weekly target intensity zones and the actual training time in each zone To access Quick menu during training, press and hold LIGHT.
ENGLISH Stop Training Using Stopwatch 1. Press BACK to pause training recording. 2. Press BACK again to stop recording altogether. Use the stopwatch for timing (for instance, for recording lap times ). 3. You will receive instant feedback on your training session. See After Training for more information. Detach the transmitter connector from the strap and rinse the strap under running water after every use. Wash the strap regularly in a washing machine at 40ºC/104ºF after every fifth use.
ENGLISH 4. AFTER TRAINING Training Feedback The following training feedback is displayed when you stop recording a training session. Effect Intensity Zone limits Calories/Calories fat Average/Maximum Duration Average/Maximum Distance/Duration This week Training effect feedback. See the following page for more information. Time spent in zones 1, 2, and 3. OwnZone limits (displayed if OwnZone was in use). Expended calories during the session, and fat percentage.
ENGLISH One of the following training effect feedbacks is displayed: Fat burn improving Fitness improving Maximal perform. improving Strength training Training at low intensity improves your body's capability to burn fat. Training at least at moderate intensity improves your cardiovascular fitness. Training at hard intensity improves your maximal performance. Strength training increases body strength and tone, and improves health.
ENGLISH Weekly Follow-up The FT80 automatically reviews your progress. An envelope reminds you to check the previous week’s training results. Press UP to open the envelope and to view a summary of your training week. Week targets achieved Results You have achieved your weekly targets.
ENGLISH Train a lot more Train more Train more in zone x Train like last week Train less in zone x Train a lot less in zone 3 Take recovery week Recovery week still needed You need to train a lot more to get effects. You do not train enough for improvement. You need to train more at hard/moderate/light intensity this week. You did a good job last week. Keep it up! You should decrease training at hard/moderate/light intensity this week. You should decrease training at hard intensity this week.
ENGLISH Fitness Test Polar STAR Training Program Update The FT80 reminds you to take the fitness test by posting an envelope. The result will be incorporated in the next program update. The FT80 continuously analyzes your progress and adjusts by increasing or decreasing the weekly training targets. An envelope appears on the display to notify you when the program has been updated. Press UP to open the envelope. 1. An envelope is displayed. Press UP to open the envelope.
ENGLISH Review Training Data • To delete a training file, select Menu > Data > Delete files > Training file. Select the training file you want to delete. Delete file? is displayed. Select Yes. Remove from totals? is displayed. To remove the file from totals, as well, select Yes. To delete all training files, select Menu > Data > Delete files > All files. Delete all files? is displayed. Select Yes. 28 • Select Menu > Data > Training files to view information on your 100 most recent training sessions.
ENGLISH Following Fitness Test Results Follow your long-term test results in OwnIndex results containing 47 of your latest OwnIndex values and the dates of the tests. 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. 1. 2. Select Menu > Applications > Fitness test > OwnIndex results. Your OwnIndex result graph, result, and date of the latest test are displayed.
ENGLISH Remember to Relax 1. The Polar OwnRelax® test measures your heart rate and heart rate variability during a five-minute resting period. The result is your resting heart rate (bpm) and OwnRelax value (in milliseconds), corresponding to your body's state of relaxation. 2. You can take the test anywhere, as long as the test environment is peaceful. There should be no disturbing noises. You should not read or talk. You should be lying down, relaxed and calm.
ENGLISH Following OwnRelax Results Interpret your OwnRelax values by comparing them over time, or to average values for your gender and age groups. 1. 2. 3. Locate your relaxation heart rate level in the top line of the table and choose the corresponding column. Find your gender and age in the left column. Compare to average values for your gender and age groups. To follow your long-term OwnRelax results, select Menu > Applications > Relaxation test > OwnRelax results.
ENGLISH Transfer Data Use ready-made strenght training exercises or add your own strenght training exercises in polarpersonaltrainer.com and transfer those to your FT80 to guide your strength training session. After training session(s), follow-up easily your fitness level development by transferring training data from FT80 to polarpersonaltrainer.com. The first time follow carefully instructions: 1. Transfer strength training workouts to your FT80: 1. Register in polarpersonaltrainer.com. 2.
ENGLISH 5. SETTINGS Watch Settings Training Settings Select Menu > Settings > Watch, time and date. Select Menu > Settings > Training settings . • • Training sounds : Select Soft, Loud, Very loud , or Off. • Speed sensor: If you have a GPS Alarm: Set the alarm to go on Once, from Monday to Friday, Every day , or turn it Off. Press BACK to stop the alarm or OK to snooze for 10 minutes. The alarm cannot be used during training.
ENGLISH • Zone lock: Select Zone 1 / 2 / 3 to train in a specific heart rate zone or set the zone lock Off. You can also lock a zone during training. • 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.
ENGLISH 2. 3. 4. • Moderate (1-3 hours per week) : You participate regularly in recreational sports. For instance, 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. High (3-5 hours per week) : You participate at least 3 times a week in heavy physical training. For instance, you run 20-50 km or 12-31 miles per week or spend 3-5 hours per week in comparable physical activity.
ENGLISH Accessory Settings Set calibration factor manually Foot pod Calibration* Choose either of the following: • Before training: Select Menu > Settings > Calibrate foot pod during training (on-the-fly calibration) 1. 2. 3. 36 Training settings > Footpod calib. factor . Set the calibration factor and press OK. The foot pod is now calibrated. OR After starting heart rate measurement but before training recording: In Time view, press DOWN and select Training settings > Footpod calib. factor .
ENGLISH 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 Product Like any electronic device, the Polar training computer should be treated with care.
ENGLISH 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. Never use alcohol or any abrasive material such as steel wool or cleaning chemicals. Avoid hard hits to the training computer, as these may damage the sensor unit.
ENGLISH Changing Batteries The FT80 training computer 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. • Excessive use of the backlight drains the battery more rapidly.
ENGLISH 1. 2. 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. • 3. 4. 5. 6. 7.
ENGLISH 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. Minimizing Risks When Training 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 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 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. The combined impact of moisture and intense abrasion may cause a black color to come off the transmitter’s surface, possibly staining light-colored clothes.
ENGLISH FT80 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.
ENGLISH Troubleshooting If you don't know where you are in the menu, press and hold BACK until 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 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 CR 2025 Average 8 months (training 1h/day 7 times a week) Battery cap sealing ring O-ring 23.
ENGLISH 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.
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.
