BUTTONS - Polar USA › support_files › en › C... · Press Press Press Press Press Press Monitor information such as your heart rate and calories burned during your exercise sessions.

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User ManualPolar F55™

Manufactured byPolar Electro OyProfessorintie 5FIN-90440 KEMPELETel +358 8 5202 100Fax +358 8 5202 300

www.polar.fi

17928481.01 ENG B

Dear customer, Congratulations on your purchase of a new Polar Fitness Heart Rate Monitor!

The Polar Fitness heart rate monitor helps you to achieve your personal fitness goals.

The Polar fitness heart rate monitor includes the Polar Keeps U Fit™ - Own Workout Program, which gives you guidance how much you need to exercise to achieve your personal fitness goals. Additionally, you can create a Polar Body Workout™, which helps you in strength training.

The Polar Keeps U Fit - Own Workout Program is based on and personalized by using your current aerobic fitness level, measured with the Polar Fitness Test™. Enter your program choice and the amount of exercise, and the Polar Fitness heart rate monitor provides you with an exercise program. Use the Polar heart rate monitor during your exercise sessions and check the recorded data from the electronic Diary after exercising. In the Diary you can compare and chart your progress against your targets. Perform the Fitness Test once a month and see how your fitness level is proceeding over the long-term.

This manual contains the information you need to use and maintain your product. Please read this through to understand how to use the functions and to get the most out of your Polar heart rate monitor.

Please also check our web sites for the best product and training tips and other value adding services: www.polarpersonaltrainer.com and www.polar.fi

POLAR F55 QUICK GUIDE

OK OK OK OK OK OK

START

SETTINGS

Back

WATCH

HR SET

USER

GENERAL

Back

DAILY

WEEKLY

TOTALS

Back

TEST

TREND

Back

CARDIO

BODY

Back

START

TREND

Back

OK

Press Press Press Press Press Press

Monitor information such as your heart rate and calories burned during your exercise sessions.

Press

View detailed information on your latest exercise sessions, as well as the long-term information on your exercises.

Change alarm, time of day, and other settings.

Perform the Polar Fitness Test and view your long-term progress.

Create and edit Polar Keeps U Fit - Own Workout Program and Polar Body Workout.

Perform relaxation session and view your long-term relaxation values.

Transfer data between wrist unit, web service, and mobile phone.

Compare achieved exercise values against your weekly targets, and see if you are achieving your targets as planned.

Press Back

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1. GETTINGSTARTED-PERSONALIZEYOURPOLARF55...................................................................................................... 8 1.1 PRODUCTELEMENTS.............................................................................................................................................. 8 1.2 WRISTUNITBUTTONSANDSYMBOLS...................................................................................................................... 9 1.3 BASICSETTINGS................................................................................................................................................... 11 1.4 MEASURINGYOURHEARTRATE............................................................................................................................ 13

2. TESTYOURFITNESSLEVEL-GETYOUROWNINDEX....................................................................................................... 15 2.1 PERFORMINGTHEFITNESSTEST........................................................................................................................... 16 2.2 FITNESSTESTTREND............................................................................................................................................ 19

3. SETYOURGOAL-CREATEWORKOUTPROGRAM............................................................................................................ 21 3.1 KEEPSUFIT-OWNWORKOUTPROGRAM.............................................................................................................. 21 3.1.1 CreatingYourProgram............................................................................................................................. 22 3.1.2 ViewandEditYourProgram..................................................................................................................... 24 3.1.3 ProgramSettings..................................................................................................................................... 30 3.1.4 UpdateYourProgram............................................................................................................................... 32 3.2 POLARBODYWORKOUT........................................................................................................................................ 33 3.2.1 CreatingYourBodyWorkout..................................................................................................................... 34 3.2.2 ViewandEditYourBodyWorkout............................................................................................................. 3� 3.2.3 BodyWorkoutSettings............................................................................................................................. 38

CONTENTS

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4. REACHYOURGOAL-STARTEXERCISING....................................................................................................................... 39 4.1 STARTINGEXERCISERECORDING.......................................................................................................................... 39 4.2 FUNCTIONSDURINGEXERCISE............................................................................................................................. 40 4.3 STOPPINGTHEEXERCISE...................................................................................................................................... 47 4.4 EXERCISESETTINGS............................................................................................................................................. 48 4.� OWNZONE............................................................................................................................................................. �2

5. FOLLOW-UPYOURACHIEVEMENTS................................................................................................................................ 55 �.1 DAILYFILE............................................................................................................................................................. �� .2 WEEKLYFILE......................................................................................................................................................... �8 �.3 TOTALSFILE.......................................................................................................................................................... �9 �.4 DIARY.................................................................................................................................................................... 61 �.� WEEKLYANDMONTHLYFOLLOW-UP...................................................................................................................... 64

6. REMEMBERTORELAX-GETYOUROWNRELAX............................................................................................................... 66 6.1 PERFORMINGTHERELAXATIONSESSION............................................................................................................... 66 6.2 INTERPRETATIONOFTHERESULTS........................................................................................................................ 68 6.3 RELAXATIONTREND.............................................................................................................................................. 70

7. GETEXTRABENEFITFROMPOLARAPPLICATIONS-DATACOMMUNICATION.................................................................. 728. SETTINGS....................................................................................................................................................................... 73 8.1 WATCHSETTINGS.................................................................................................................................................. 73 8.2 HEARTRATESETTINGS.......................................................................................................................................... 81 8.3 USERSETTINGS.................................................................................................................................................... 82 8.4 GENERALSETTINGS.............................................................................................................................................. 86

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9. CAREANDMAINTENANCE............................................................................................................................................... 88

10. PRECAUTIONS................................................................................................................................................................ 90 10.1 INTERFERENCEDURINGEXERCISE....................................................................................................................... 90 10.2 MINIMIZINGPOSSIBLERISKSWHENEXERCISING.................................................................................................. 91

11. FREQUENTLYASKEDQUESTIONS.................................................................................................................................... 9212. TECHNICALSPECIFICATION........................................................................................................................................... 9413. LIMITEDPOLARINTERNATIONALGUARANTEE................................................................................................................ 9614. DISCLAIMER................................................................................................................................................................... 9715. INDEX............................................................................................................................................................................. 98

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1.1 PRODUCTELEMENTSThePolarfitnessheartratemonitorsetconsistsofthefollowingitems:

1.GETTINGSTARTED-PERSONALIZEYOURPOLARF55

WristUnitThewristunitincludesPolarKeepsUFit-OwnWorkoutProgram.Youcancreate,update,andmonitoryourProgramwiththewristunit.

PolarWearLink™+CodedTransmitterTransmittersendstheheartratesignaltothewristunit.Thetransmitterconsistsofaconnectorandstrap.

UserManualwithQuickGuideThisUserManualcontainsthenecessaryinformationonusingyourPolarfitnessheartratemonitor.Foraquickreference,takethefunctionmapincludedintheQuickGuidewithyouwhenexercising.

DataCommunicationYourPolarfitnessheartratemonitoroffersyoutheoptionoftransferringdatabetweenyourwristunitandPC.Forfurtherinformation,seethechapterGetExtraBenefitFromPolarApplications-DataCommunication.

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1.2 WRISTUNITBUTTONSANDSYMBOLSNote: Pressing a button briefly (approximately one second) has a different effect than pressing and holding the button for a longer period of time (at least two seconds).

Light• Switchthebacklighton.

BypressingandholdingtheLightbutton,youcan:Lockandunlockallthebuttons,exceptthe

Lightbutton,intheTimeofDaydisplayorwhilerecordingyourexercise.PressandholdtheLightbuttonuntilButtonsLockedorUnlockedisdisplayed.

Back• Exitthedisplayedmenuandreturntothe previouslevel.• Canceltheselectionandleavethesettingas itwas.• Switchthealarmoff.

BypressingandholdingtheBackbutton,youcan:• ReturntotheTimeofDaydisplayfromanymenu.• EntertheWatchsettingsfromtheTimeofDay display.

• Moveupinthemenusandselectionlists.• Increasetheselectedflashingvaluewhen isonthedisplay.

Bypressingandholdingthe buttonyoucan:• ChangethedisplaylogointheTimeofDay display.• ChangethetoprowinformationintheExercise recordingmode.

OK• EnterthemenuintheTimeofDaydisplay.• Enterthedisplayedmenu.• Acceptyourselection.

BypressingandholdingtheOKbutton,youcanstartexerciserecordingfromtheTimeofDaydisplay.

• Movedowninthemenusandselectionlists.• Decreasetheselectedflashingvaluewhen isonthedisplay.

Bypressingandholdingthe button,youcanchangethetimezoneintheTimeofDaydisplay.

HeartTouchIntheExercisemode,youcanseethetimeofdaybybringingthewristunitnearthePolarlogoonthetransmitter.

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TheenveloperemindsyoutochecktheexercisesfromlastweekortoperformthePolarFitnessTest.Forfurtherinformation,seethesectionWeeklyandMonthlyFollow-Up.

Thebatterysymbolindicatesthatthewristunitbatteryislow.Forfurtherinformation,seethechapterCareandMaintenance.

Thealarmsymbolindicatesthatthealarmisswitchedon.Forfurtherinformation,seethesectionWatchSettings.

Moonphaseindicator:FirstQuarter-lessthanone-half

ofthemoonisvisible,themoonisincreasing

FullMoon-themooniscompletelyvisible

LastQuarter-lessthanone-halfofthemoonisvisible,themoonisdecreasing

NewMoon-themoonisnotvisible

SymbolsThemenulevelindicatorshowsyouthenumberofmenuitems.Whenbrowsingthemenus,the symbolindicateswhereyouareinthecurrentmenulevel.The symbolshowsyouthetotalnumberofmenuitems.

Inguidedsettingsequencesthenumberof symbolsindicatesthetotalnumberofsettings,andtheflashing symbolindicatesthesettingyouarecurrentlyadjusting.

Theframedheartindicatesthecodedtransmissionofyourheartrate.Forfurtherinformation,seethesectionMeasuringYourHeartRate.

Therecordingsymbolindicatesthatexerciserecordingison.

ThesoundsymbolindicatesthattheheartratezonealarmisswitchedonintheExercisemenu.Forfurtherinformation,seethesectionFunctionsDuringExercising.

Thedumbbellsymbolindicatesthebodyworkout.

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1.3 BASICSETTINGSStartfromtheBasicSettingsmodewhenyouuseyourproductforthefirsttime.Youonlyneedtoactivatetheblankwristunitonce.Onceactivated,thewristunitcannotbeswitchedoff.Alternatively,youcantransfertheBasicSettingstothewristunitfromyourcomputer.Forfurtherinformation,seethechapterDataCommunication.

Note: It is important that you be precise with the settings, as they have an impact on the accuracy of the Keeps U Fit - Own Workout Program.

1. Activatethewristunitbypressinganybutton.Thedisplayfillsupwithdigits.PressOK.2. WELCOMETOPOLARFITNESSWORLDisdisplayed.PressOKtostartsettings.3. Language:Pressthe / buttonstoselectlanguage.PressOK.4. STARTWITHBASICSETTINGSisdisplayed.PressOKtostarttheBasicSettings.�. Time:Pressthe / buttonstoselectthe12Hor24Htimemode.PressOK. 12H:thetimeisdisplayedfrom1to12amorpm.Inthedateandbirthdaysettings,themonthissetfirstand thentheday(mm.dd). •Pressthe / buttonstoselectAMorPM.PressOK. •Pressthe / buttonstosetthehours.PressOK. •Pressthe / buttonstosettheminutes.PressOK. 24H:thetimeisdisplayedfrom0to23hours.Inthedateandbirthdaysettings,thedayissetfirstand thenthemonth(dd.mm). •Pressthe / buttonstosetthehours.PressOK. •Pressthe / buttonstosettheminutes.PressOK.

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6. Date:Pressthe / buttonstoselectthemonth(mm)orday(dd).PressOK. •Pressthe / buttonstoselecttheday(dd)ormonth(mm).PressOK. •Pressthe / buttonstoselecttheyear(yy).PressOK.7. Units:Pressthe / buttonstoselectkilogramsandcentimeters(KG/CM)orpoundsandfeet(LB/FT).PressOK.Note: The unit selection also affects how the calories are displayed. If you select lb/ft, calories are displayed as Cal. If you select kg/cm, calories are displayed as kcal.

8. Weight:Pressthe / buttonstosetyourweight.PressOK.Note: If you select the wrong units, you can still change them by pressing and holding the Light button.

9. Height:Pressthe / buttonstosetyourheight.PressOK.Note: If you select lb/ft as your units, you first set feet and then inches.

10.Birthday:Pressthe / buttonstoselectyourbirthmonth(mm)orday(dd).PressOK. •Pressthe / buttonstoselecttheday(dd)ormonth(mm).PressOK. •Pressthe / buttonstoselecttheyear(yy).PressOK.11.Sex:Pressthe / buttonstoselectMALEorFEMALE.PressOK.12.SETTINGSOK?isdisplayed.Pressthe / buttonstoselectYESorNO.PressOK. IfyouselectYes,yoursettingsareacceptedandyoucanstartusingyourPolarheartratemonitor. IfyouselectNo,youcanchangeyourBasicSettings.PresstheBackbuttonuntilyoureturntothesettingyouwantto change.

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1.4 MEASURINGYOURHEARTRATETomeasureyourheartrate,youneedtowearthetransmitter.

Heartratecodingreducesinterferencefromotherheartratemonitorsthatarecloseby.Tomakesurethatthecodesearchissuccessfulandensuretrouble-freeheartratemonitoring,keepthewristunitwithin3feet/1meterofyourtransmitter.Checkthatyouarenotnearotherpeoplewithheartratemonitorsoranysourceofelectromagneticdisturbances(forfurtherinformationoninterference,seethechapterPrecautions).

1.Wettheelectrodeareasofthestrapunderrunningwaterandmakesurethattheyarewell moistened.

2.Attachtheconnectortothestrap.Adjustthestraplengthtofitsnuglyandcomfortably.

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3. Tiethestraparoundyourchest,justbelowthechestmuscles,andattachthehooktotheotherendofthestrap.

4. CheckthatthewetelectrodeareasarefirmlyagainstyourskinandthatthePolarlogooftheconnectorisinacentral,uprightposition.

�. Wearthewristunitasawatch.IntheTimeofDaydisplay,pressOKtoenterthemenu.Exerciseisdisplayed.Thewristunitautomaticallystartstosearchforyourheartrate.

Yourheartrateandtheframedheartsymbol appearinamaximumof1�seconds.Theframearoundtheheartsymbolindicatesthatyourheartrateiscoded.

Yourheartrateismeasured,butnotrecorded,untilyouhavestartedtoexercise.Torecordyourheartrateandotherexercisedata,seethechapterReachYourGoal-StartExercising.

Note: If the wrist unit does not receive your heart rate - - /00 is displayed, check that the transmitter electrodes are wet and that the strap is snug enough. Bring the wrist unit up to your chest near the Polar logo on the transmitter. The wrist unit starts to seek the heart rate signal again.

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OwnIndexisaresultofthePolarFitnessTestthatisaneasy,safeandquickwaytoestimateyouraerobicfitness.TheOwnIndexisbasedonyourheartrateandheartratevariabilityatrestaswellasonyourgender,height,bodyweight,andselfassessedphysicalactivity.OwnIndexisascore,whichiscomparabletoVO2max(ml/kg/min),acommonlyuseddescriptorofaerobicfitness.

Aerobic(cardiovascular)fitnessrelatestohowwellyourcardiovascularsystemworkstotransportoxygentoyourbody.Thebetteryouraerobicfitness,thestrongerandmoreefficientyourheartis.Goodaerobicfitnesshasmanyhealthbenefits.Forexample,itdecreasesyourriskofcardiovasculardiseases,strokeandhighbloodpressure.Ifyouwanttoimproveyouraerobicfitness,ittakesaminimumofsixweeksofregulartrainingtoseeanoticeablechangeinyourOwnIndex.Lessfitindividualsseeprogressevenmorerapidly.Moreactiveindividualsrequiremoretime.

Aerobicfitnessisbestimprovedbyexercisetypesthatuselargemusclegroups.Suchactivitiesincludeforexample,walking,running,cycling,rowing,swimming,skating,andcross-countryskiing.

Tobeabletodetermineyourcurrentfitnesslevel,startbymeasuringyourOwnIndexacoupleoftimesoverthefirsttwoweekstogetareliablebaselinevalue.Thereafter,repeatthetestonceamonthinordertofollowyourfitnessprogress.

ThePolarFitnessTestistargetedtohealthyadults.

2.TESTYOURFITNESSLEVEL-GETYOUROWNINDEX

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2.1 PERFORMINGTHEFITNESSTEST

Note: Before you can perform the Polar Fitness Test, you need to enter your personal user information and long-term physical activity level in the User Settings and to wear your transmitter.

Ittakes3-�minutestoperformthetest.

Togetreliabletestresults,thefollowingbasicrequirementsapply:• Thetestcantakeplaceanywhere-athome,intheoffice,andatahealthclub-aslongasthetestenvironmentis peaceful.Thereshouldbenodisturbingnoises(forexample,television,radioortelephone),orotherpeopletalkingtoyou.• Keepthetestplace,timeofdayandenvironmentthesameeverytimethetestisrepeated.• Youshouldberelaxedandcalm.• Avoideatingaheavymealorsmoking2-3hourspriortotesting.• Avoidheavyphysicaleffort,alcoholicbeveragesorpharmacologicalstimulantsonthetestdayandthedaybefore.• Liedownandrelaxfor1-3minutesbeforestartingthetest.

1. IntheTimeofDaydisplaypressOK.Exerciseisdisplayed.2. Pressthe / buttonsuntilTestisdisplayed.PressOK.3. Pressthe / buttonstoselectTEST.PressOK.

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Ifyouhavenotsetyourlong-termphysicalactivitylevelinUserSettings,Activityisdisplayed.Pressthe / buttonstoselectTOP,HIGH,MODERATE,orLOW.PressOK.

Theactivitylevelisanassessmentofyourlevelofphysicalactivity.Selectthealternativethatbestdescribestheoverallamountandintensityofyourphysicalactivityinthepastthreemonths.

TOP: Youparticipateregularlyinheavyphysicalexerciseatleast�timesaweek.Forexample,youexerciseto improveperformanceforcompetitivepurposes.HIGH: Youparticipateregularly,atleast3timesaweek,inheavyphysicalexercise.Forexample,yourun6-12miles/ 10-20kmperweek,orparticipatein3-4gymclassesoraerobicexerciseclassesweekly,oryouspend2-3hours perweekincomparablephysicalactivity.MODERATE: Youparticipateregularlyinrecreationalsports.Forexample,yourun3-6miles/�-10kmperweek, oryouparticipatein1-2gymclassesoraerobicexerciseclassesweekly,oryouspend1/2-2hoursperweek incomparablephysicalactivityoryourworkrequiresmodestphysicalactivity.LOW: Youdonotparticipateregularlyinprogrammedrecreationalsportorheavyphysicalactivity.Forexample, youwalkonlyforpleasureoroccasionallyexercisesufficientlytocauseheavybreathingorperspiration.

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ThetestbeginswithFitnessTestandyourheartratebeingdisplayed.Theincreasingnumberofarrowsindicatesthatthetestisinprogress.Stayrelaxed.Keepyourhandsbesideyourbodyandlimitbodymovementsandcommunicationwithotherpeople.

Note: • If USER SETTINGS MISSING appears, some of the user settings are missing. Press OK to complete all your settings. For further information, see the section User Settings.• You can stop the test at anytime by pressing the Back button. Fitness Test Failed is displayed for a few seconds. Your most recent OwnIndex value is not replaced. • If the wrist unit does not receive your heart rate at the beginning or during the test, the test fails. Check that the transmitter electrodes are wet and that the textile strap is snug enough.

Whenthetestisover,thefollowinginformationisdisplayed.

YourcurrentOwnIndex(VO2max,ml/kg/min)Yourfitnessclassification(forfurtherinformation,seethesectionFitnessClasses)Testdate

4. PressOK.UPDATEUSERSET?isdisplayed.�. Pressthe / buttonstoselectYESorNO.PressOK. SelectNoonlyifyouknowyourlaboratory-measured VO2maxvalueanditdiffersmorethanoneFitnessclass fromtheOwnIndexresult.Inthiscase,yourOwnIndex valueissavedonlytotheFitnessTestTrend. IfyouselectYes,yourOwnIndexvalueissavedtoyour usersettingsandFitnessTestTrend.6. ContinuebyviewingFitnessTestTrendorpressandhold theBackbuttontoreturntotheTimeofDaydisplay.

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2.2 FITNESSTESTTRENDFitnessTestTrendcontainsyourOwnIndexresults.IntheFitnessTestTrendyoucanviewyour47mostrecentOwnIndexresults.Whenthetrendviewbecomesfull,thenextOwnIndexresultreplacestheoldest.Ifyouwanttosavethedataforalongerperiod,transfertheFitnessTestTrendtothepolarpersonaltrainer.comwebservice.Forfurtherinformation,seethechapterDataCommunication.

1. IfyoustartfromtheTimeofDaydisplay,pressOK.2. Pressthe / buttonsuntilTestisdisplayed.PressOK.3. Pressthe / buttonstoselectTREND.PressOK. Thefollowinginformationisdisplayed:

YourmostrecenttestdateGraphicaltrendofyourOwnIndexresultsYourmostrecentOwnIndexvalue

Pressthe / buttonstoviewthetestedvalues.PressandholdtheBackbuttontoreturntotheTimeofDaydisplay,orcontinuefromDeletingOwnIndexValue.

DeletingOwnIndexValue1. PressandholdtheLightbuttontostartdeletingtheselectedvalue.2. DELETEVALUE?isdisplayed.Pressthe / buttonstoselectYESorNO.3. PressOK.ThewristunitreturnstotheFitnessTestTrendview.

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FitnessClassesThePolarFitnessTestresult,yourOwnIndex,ismostmeaningfulwhencomparingyourindividualvaluesandchangesinthem.OwnIndexcanalsobeinterpretedaccordingtoyourgenderandage.LocateyourOwnIndexonthetabletofindyourcurrentcardiovascularfitnessclassification,compareitwiththosewhoareofthesameageandgender.

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. Reference: Shvartz E, Reibold RC: Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, 1990.

Age 1 2 3 4 5 6 7YEARS VERY LOW FAIR MODERATE GOOD VERY ELITE LOW GOOD

20-24 <32 32-37 38-43 44-�0 �1-�6 �7-62 >622�-29 <31 31-3� 36-42 43-48 49-�3 �4-�9 >�930-34 <29 29-34 3�-40 41-4� 46-�1 �2-�6 >�63�-39 <28 28-32 33-38 39-43 44-48 49-�4 >�440-44 <26 26-31 32-3� 36-41 42-46 47-�1 >�14�-49 <2� 2�-29 30-34 3�-39 40-43 44-48 >48�0-�4 <24 24-27 28-32 33-36 37-41 42-46 >46��-�9 <22 22-26 27-30 31-34 3�-39 40-43 >4360-6� <21 21-24 2�-28 29-32 33-36 37-40 >40

20-24 <27 27-31 32-36 37-41 42-46 47-�1 >�12�-29 <26 26-30 31-3� 36-40 41-44 4�-49 >4930-34 <2� 2�-29 30-33 34-37 38-42 43-46 >463�-39 <24 24-27 28-31 32-3� 36-40 41-44 >4440-44 <22 22-2� 26-29 30-33 34-37 38-41 >414�-49 <21 21-23 24-27 28-31 32-3� 36-38 >38�0-�4 <19 19-22 23-2� 26-29 30-32 33-36 >36��-�9 <18 18-20 21-23 24-27 28-30 31-33 >3360-6� <16 16-18 19-21 22-24 2�-27 28-30 >30

MEN

WOM

EN

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3.1 KEEPSUFIT-OWNWORKOUTPROGRAMThePolarKeepsUFit-OwnWorkoutProgramisbasedonyourcurrentfitnesslevel,givingyouguidanceonhowmuchyouneedtoexercisetoachieveyourpersonalfitnessgoals.

ThepersonalizedKeepsUFit-OwnWorkoutProgramhelpsyoutoplanyourexercisebyrecommendingtotalexerciseduration,calories,andexercisedurationindifferentintensityzones.TheProgramtakesintoaccountyourcurrentfitnesslevel,yourpersonaltargetandhowmanytimesperweekyouwanttoexercise.Basedonthesevalues,youreceiveweeklyanddailyexercisetargets.TheProgramprovidesyouwithweeklyexercisetimesandcalories,andthenumber,duration,andintensityofindividualexercisesessions.

3.SETYOURGOAL-CREATEWORKOUTPROGRAM

OverviewofKeepsUFit-OwnWorkoutProgram

TestYourFitnessLevelbyperformingPolarFitnessTest

‡Result:Yourcurrentfitnesslevel(OwnIndex®)

CreatetheProgram‡Result:Yourweeklyanddailyexercisetargets

ExerciseAccordingtoYourProgram‡Result:ExerciseFile

Follow-UpYourWeeklyProgressfromtheelectronicDiary‡Result:YourWeeklyStatus

Follow-UpYourLongTermProgress

UseyourPolarfitnessheartratemonitorwhileexercisingandcheckthecurrentweek’srecordeddataintheelectronicDiary.IntheDiary,youcancompareyourweeklyexercisesagainstyourtargetsandseeifyouareachievingyourweeklytargetsasplanned.IntheFilemenu,youcanseemoredetailedinformationaboutyourexercisesessions.Tomonitoryourlong-termfitnesslevelprogress,performthePolarFitnessTestonceamonthandcomparethemeasuredvaluetoyourpreviousvaluesinFitnessTestTrend.

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3.1.1 CREATINGYOURPROGRAMThissectionprovidesyouwithstep-by-stepinformationonhowtocreateyourKeepsUFit-OwnWorkoutProgram.

Tobeabletogetanaccurateexerciseprogram,startbymeasuringyourfitnesslevelasinstructedinthechapterTestYourFitnessLevel-GetYourOwnIndex.

1. StartfromtheTimeofDaydisplay.PressOK.Exerciseisdisplayed.2. Pressthe / buttonstoselectProgram.PressOK.3. Pressthe / buttonstoselectCARDIO.PressOK.4. Pressthe / buttonstoselectCREATE.PressOK.

Note: • If you have not performed the Polar Fitness Test before or if it has been more than six months since you last performed it, OWNINDEX MISSING. DEFAULT USED is displayed. Return to the Time of Day display by pressing and holding the Back button and perform the Fitness Test, as instructed in the chapter Test Your Fitness Level - Get Your OwnIndex. Otherwise, the default OwnIndex value, result of Polar Fitness Test, is used and the recommended amount of exercise at different intensity levels is not accurate for you. • If START WITH BASIC SETTINGS appears, some of the Basic Settings are missing. Press OK to complete all your settings. For further information, see the section Basic Settings.• If you have already created a Program, OVERWRITE CURRENT? is displayed. Press the / buttons to select YES to create a new Program or NO to cancel the creation of a new Program. Press OK.

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�. OwnIndex:Thedeterminationofyourcurrentfitnesslevelaffectstheamountofexerciseatdifferentintensitylevelsthat theProgramrecommends. •IfyouhavealreadyperformedtheFitnessTest,yourlatestOwnIndexvalueisdisplayed. Ifyouknowyourmaximalaerobicpower(VO2max,ml/kg/min)fromalaboratorymeasurementorfromanotherfitness testyouperformregularly,youcanadjustyourOwnIndexbypressingthe / buttons.PressOK.6. Target:Pressthe / buttonstoselecttheProgramlevelaccordingtoyourtarget:MAXIMIZE,IMPROVE,orMAINTAIN. Targetselectionaffectsyourtargetexercisetime.PressOK.

Maximize

SelectMaximizeifyourtargetistomaximizeyourcurrentaerobicfitnesslevel.SelectMaximizeifyouhavebeenexercisingregularlyforatleast10-12weeksandexercisingnearlyeverydayisnotaproblemforyou.TheProgramrecommendsthatyouexerciseapproximatelyfivehoursaweek,dividedintofourtosixexercisesessions.

Improve

SelectImproveifyourtargetistoimproveyourcurrentaerobicfitnesslevelandyouareabletoexerciseregularly.TheProgramrecommendsthatyouexerciseapproximatelythreehoursaweek,dividedintothreetofiveexercisesessions.

Maintain

SelectMaintainifyourtargetistomaintainyourcurrentaerobicfitnesslevel.Ifyouhavenotexercisedrecently,Maintainisagoodstartforyouandmayevenimproveyourfitness.TheProgramrecommendsthatyouexerciseapproximatelyoneandhalf-hourperweek,dividedintotwotothreeexercisesessions.

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3.1.2 VIEWANDEDITYOURPROGRAMThissectiondescribeshowyoucanviewandedityourKeepsUFit-OwnWorkoutProgram.

1. IfyoustartfromtheTimeofDaydisplay,pressOK.Exerciseisdisplayed.2. Pressthe / buttonstoselectProgram.PressOK.3. Pressthe / buttonstoselectCARDIO.PressOK.4. Pressthe / buttonstoselectEDIT.PressOK.

Note: If you have not created a Program, Empty is displayed. The wrist unit advises you to create a Program first. For further information, see the chapter Keeps U Fit - Own Workout Program.

7. Exe.Count(exercisecount):BasedonyourOwnIndexandtargetselection,thewristunit recommendshowmanytimesaweekyoushouldexercise.The cursorshowsyouthe recommendedvalue. Ifyouwish,youcanchangethevaluewiththe / buttons.PressOK.8. ThewristunitdisplaysYOURPERSONALPROGRAMandyourweeklyexercisetargetsinafew seconds. Ifyouwanttoviewyourtargets,continuefromYourWeeklyExerciseTargets. Alternatively,returntotheTimeofDaydisplaybypressingandholdingtheBackbutton.

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Light

Moderate

Hard

Theheightofthebarindicatestheweeklyexercisetargetintheintensityzone.

YourWeeklyExerciseTargets

WeeklyTargetsTargetexercisecountperweekTargettotalexercisedurationperweekTargettotalcalories(Cal/kcal)youshouldburninyourweeklyexercise

Pressthe buttontoproceed.

WeeklyHRzones:Yourweeklytargetexercisetimeisdividedintothreedifferentintensityzones:Light,Moderate,andHard,dependingonyourProgramtargetselection.

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PressOKtoviewthetargetexercisedurationsindifferentintensityzones.

*Polar target heart rate intensity definition is modified from international exercise science authorities’ recommendations in which Light intensity can reach lower than 60% HRmax.

Light

ExercisingintheLight*intensityzone(60-70%HRmax)isgoodforimprovinghealthandfitness.Italsoimprovesbasicenduranceandhelpsyoutorecoverfromheavierexercise.

Moderate

ExercisingintheModerateintensityzone(70-80%HRmax)iseffectiveparticularlyforimprovingaerobicfitness.Allprogramsincludeexerciseinthisintensityzone.

Hard

TheHardintensityzone(80-90%HRmax)isforrelativelyshortexerciseathighintensity.Exercisinginthiszonecausesheavybreathing,muscletiredness,andfatigue.Itincreasesmaximumperformancecapacity.OnlyImproveandMaximizeProgramsincludeexerciseinthisintensityzone.

IntensityzonenameGraphicalbaroftheintensityzoneishighlightedTargetexercisedurationintheselectedintensityzone

Toviewtheinformationfortheotherintensityzones,pressthe / buttons.PresstheBackbuttontoreturntotheWeeklyHRzonesview.Pressthe buttontoproceed.

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YourExerciseSessionTargetsIf you start from the Time of Day display, repeat steps 1-4 on page 24, and press the / buttons until Weekly Exercises is displayed.

WeeklyExercises:Dependingonyourexercisecountselection,yourweeklyexercisetimeisdividedintoindividualexercisesessionsofdifferentdurations.ExercisesessionsarecalledSHORT,NORMAL,andLONGaccordingtothedurationoftheexercise.

TheWeeklyExercisesviewshowsyouasummaryofyourweeklyexercisesessions,withthenumberofexercisesessionsdisplayedbyduration.Toviewyourtargetsperexercisesession,pressOK.

TheExercisesviewshowsyoutherecommendedperformanceorderforyourexercisesessions.Selectthedesiredexercisesessionwiththe / buttons.Alternatively,selectADDtoincludeanextraexercisesessioninyourProgram.PressOK.

AddingExerciseSessiontoYourProgramIfyouselectADD,adjusttheexerciseDuration.1. Adjustthehourswiththe / buttons.PressOK.2. Adjusttheminuteswiththe / buttons.PressOK.3. ThewristunitdisplaysEXERCISECALORIESUPDATED. Yourtargetexercisecaloriesareautomaticallycalculated andthewristunitdisplaystargetsoftheaddedexercise session.

Note: The added exercise session is automatically appended to your weekly exercise targets and the HR zone targets of the added exercise session are calculated according to your weekly HR zone targets.

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ExerciseSessionTargets:

Exercisename/TargetsTargetexercisedurationTargetcalories(Cal/kcal)youshouldburninthisexercisesession

Pressthe buttontoproceed.Alternatively,pressOKtoedittheexercisesessiontargetsandcontinuefromEditingExerciseTargets.Alternatively,pressandholdtheLightbuttontodeletetheexercisesessionandcontinuefromDeletingExerciseSession.

HRZonesTargets:Eachofyourindividualexercisesessionsisdividedintothreedifferentintensityzones:Light,Moderate,andHard.PressOKtoviewtheexercisesessiontargetsbyintensityzones.

IntensityzonenameTargetexercisedurationintheselectedintensityzone.Thetargetexercisedurationindifferentintensityzonesdependsonthetypeoftheselectedexercise.

Toviewinformationfortheotherintensityzones,pressthe / buttons.PressBacktoreturntotheHRzonesview.Alternatively,editthetargetdurationoftheintensityzonebypressingtheOKbuttonandcontinuefromEditingExerciseTargets.

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DeletingExerciseSessionYoucandeleteaselectedexercisesessionbypressingandholdingtheLightbuttonintheExerciseSessionTargetsview.1. DELETEEXERCISE?isdisplayed.Pressthe / buttonstoselectYESorNO.PressOK.2. IfyouselectYes,thewristunitdisplaysAREYOUSURE?Ifyoudonotwanttodeletetheexercisesession,selectNO. SelectYEStodeletethefile.PressOK.Note!Afteryoudeleteanexercisesession,youcannotrestoreit.3. IfyouselectYes,thewristunitreturnstotheExercisesview.PresstheBackbuttontoreturntotheWeeklyExercisesview. Ifyouhavechangedyourexercisetargetsordeletedexercisesessions,yourweeklytargetsareautomaticallyupdated. ThewristunitconfirmsyourProgramupdateandPROGRAMTARGETSUPDATEDisdisplayed.

EditingExerciseTargets1. EDITDURATION?isdisplayed.Pressthe / buttonstoselectYESorNO.PressOK. IfyouselectYes,thehoursstarttoflash.IfyouselectNo,thewristunitreturnstotheTargetsview.2. Adjustthehourswiththe / buttons.PressOK.3. Adjusttheminuteswiththe / buttons.PressOK.4. ThewristunitdisplaysEXERCISECALORIESUPDATED.Yourtargetexercisecaloriesareautomaticallyupdatedand thewristunitreturnstotheTargetsview.

Note: If you change your exercise targets, the wrist unit automatically checks the exercise duration and changes the type of exercise if it has been modified. At the same time your weekly exercise targets are automatically updated.

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3.1.3 PROGRAMSETTINGSIntheProgramSettingsmenuyoucanswitchtheOwnZone(automaticdeterminationofyourtargetheartratezone)andProgramonoroffandrenameyourProgramexercises.

1. StartfromtheTimeofDaydisplay.PressOK.Exerciseisdisplayed.2. Pressthe / buttonstoselectProgram.PressOK.3. Pressthe / buttonstoselectCARDIO.PressOK.4. Pressthe / buttonstoselectSETTINGS.PressOK.

Note: If you select Settings and you have not created a Program, Empty is displayed. Create a Program first. For further information, see the chapter Keeps U Fit - Own Workout Program.

�. Pressthe / buttonstoselectOWNZONE,RENAME,orON/OFF.PressOK.

OwnZoneFunctionOnorOffSelectionTheOwnZonefunctiondeterminesyoutargetheartratezoneautomaticallyinthebeginningoftheexercise.Forfurtherinformation,seethesectionOwnZone.

Pressthe / buttonstoselectOwnZoneONorOFF.PressOK.Note: The OwnZone function selection affects all Program exercises.

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RenamingExerciseSessionsYoucanrenameeachexercisesessionwitheightletters.Theavailabledigitsare:0-9,space,A-Z,a-z,-%/()*+.:?Pressthe / buttonstoselecttheexercisesessionyouwanttorename.PressOK.• Theadjustableletterisunderlinedandblinking.Pressthe / buttonstochangetheletter.• PressOKtoaccepttheselectedletter.• PressBacktomovetoaletteryouhavepreviouslyset.• PressandholdOKtoskipeditingtherestoftheletters.• Aftereditingthelastletter,pressOK.

ProgramOnorOffSelectionSwitchtheProgramONorOFFwiththe / buttons.PressOK.

Note: If you switch the Program off, the exercise targets are not shown in the Diary view and you cannot select Program exercise sessions in the Exercise menu. Even if you switch the Program off, it remains in the wrist unit memory. Switch the Program on to use it again.

PressandholdtheBackbuttontoreturntotheTimeofDaydisplay.

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3.1.4 UPDATEYOURPROGRAMTherearetwowaysyoucanupdateyourKeepsUFit-OwnWorkoutProgram:editingtheexercisesessionsofyourcurrentProgramandcreatinganentirelynewProgram.

Ifyoufeelfromthebeginningthatsomeoftheexercisesessionsaretoohardortooeasyforyou,youcanchangetheexercisesessiontargets.Forfurtherinformation,seethesectionViewandEditYourProgram.

YoucancreateanewProgram,if:• youhavebeenabletocarryouttheProgramasplannedandyouhaveimprovedatleasttothenextFitnessclass• theProgramyouhavecreateddoesnotimproveyourfitness• theProgramyouhavecreatedfeelstooeasyortoohard• youhavesomeotherproblemsincarryingouttheProgramoryoursituationhaschanged.Forexample,youcanusemore timetoexerciseandyouwanttoimproveyourfitnessinsteadofmaintainingit.

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3.2 POLARBODYWORKOUTPolarBodyWorkout™isyourguidetostrength(resistance)training.Youcancreateandeditabodyworkoutwiththewristunitandfollowyourprogresswhileexercising.Basedonyourusersettings,thewristunitprovidesyouadefaultbodyworkoutwithmovements,countofsets,repetitions,andweightsrecommendations.Thedefaultbodyworkoutincludestendifferentmovements.

Thewristunitdefaultbodyworkoutisanexcellentstartingpointifyoudonothaveearlierexperienceinstrengthtraining.Inthatcase,startbyperformingthedefaultworkoutapproximatelytwiceaweekforthreemonths.Startwithlighterweightsandmovetoheavieronesafteryoufeelyoucanpushalittlebitmoreandstillkeepthecorrecttechnique.Iftherecommendednumberofrepetitionsis8-12trytofindtheweightswithwhichyoucanperform10repetitionsusingagoodtechnique.

Youcanmodifythedefaultworkoutbydeletingandaddingmovementsfromatotalof17differentmovements.Themaximumnumberofmovementsinoneworkoutis14.Afterperformingthedefaultbodyworkoutforaboutthreemonths,changetheworkoutbyaddinganddeletingmovements.

Forfurtherinformationonhowtoperformthemovements,seethePolarBodyCard.AftermodifyingyourbodyworkoutyoucanprintapersonalizedBodyCardfromwww.polarpersonaltrainer.com.

Note: Repetitions and weights are shown only in Exercise recording mode. Default movements and repetitions are the same for everyone; the weights are calculated according to your body weight and gender.

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3.2.1 CREATINGYOURBODYWORKOUT1. StartfromtheTimeofDaydisplay.PressOK.Exerciseisdisplayed.2. Pressthe / buttonstoselectProgram.PressOK.3. Pressthe / buttonstoselectBODY.PressOK.4. Pressthe / buttonstoselectCREATE.PressOK.�. ThewristunitdisplaysBODYEXERCISEandyourbodyworkouttargetsinafewseconds.Ifyouwanttoviewyourbodyworkouttargets,continuefromthesectionYourBodyWorkoutTargets,onnextpage.Alternatively,returntotheTimeofDaydisplaybypressingandholdingtheBackbutton.

Note: • If START WITH BASIC SETTINGS appears, some of the Basic Settings are missing. Press OK to complete all your settings. For further information, see the section Basic Settings.• If you have already created a body workout OVERWRITE CURRENT? is displayed. Press the / buttons to select YES to create a new body workout or NO to cancel the creation of a new body workout. Press OK.• If you have created also a Keeps U Fit - Own Workout Program, the body workout target exercise duration, calories, and one exercise count are added to your weekly exercise targets. You can view your weekly targets in the Diary.

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3.2.2 VIEWANDEDITYOURBODYWORKOUTThissectiondescribeshowyoucanviewandedityourbodyworkout.

1. IfyoustartfromtheTimeofDaydisplay,pressOK.Exerciseisdisplayed.2. Pressthe / buttonstoselectProgram.PressOK.3. Pressthe / buttonstoselectBODY.PressOK.4. Pressthe / buttonstoselectEDIT.PressOK.

Note: If you have not created the body workout, Empty is displayed. Create the body workout first. For further information, see the section Creating Your Body Workout.

YourBodyWorkoutTargetsBodyworkoutmovementsintherecommendedperformanceorderalternatewiththemovementinformationview.

BodyworkoutmovementsCursorshowsyoutheselected

movementCountofsetsMusclegroup

In the body workout the body is divided into six muscle groups: legs, chest, deltoids (delts), back, arms, and abdomen (abs).

InformationontheselectedmovementCountofsetsMovementname

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EditingCountofSetsIf you start from the Time of Day display, repeat steps 1-6.7. Sets:Pressthe / buttonstoadjustcountofsets(1-3).PressOK.ThewristunitdisplaysSETSUPDATEDandreturnstothemovementlist.

DeletingMovementIf you start from the Time of Day display, repeat steps 1-6.7. DELETEMOVEMENT?isdisplayed.Pressthe / buttonstoselectYESorNO.PressOK.IfyouselectYes,thewristunitdisplaysMOVEMENTDELETEDandreturnstothemovementlist.

AddingMovementIf you start from the Time of Day display, repeat steps 1-5.6. Pressthe / buttonstoselectmusclegroupLEGS,CHEST,DELTS,BACK,ARMS,orABS.PressOK.Thelistoftheavailablemovementsalternatewiththeselectedmovementname.

�. Pressthe / buttonstoselectthemovement.PressOK.Alternatively,selectADDMOVEtoincludeanextramovement inyourbodyworkout.PressOKandcontinuefromsectionAddingMovement.

Selectedmovementname

6. Pressthe / buttonstoselectEDITSETorDELETE.PressOK.

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MusclegroupCursorshowsyoutheselectedmovement

Nameoftheselectedmovement

7. Pressthe / buttonstoselectthedesiredmovement.PressOK.8. Sets:Pressthe / buttonstoadjustthecountofsets.PressOK.ThewristunitdisplaysMOVEMENTADDEDandreturnstothemovementlist.

Note: One movement can exist only once in the body workout. If the workout includes the maximum number of movements (14) or all the selected muscle group movements ADDING NOT POSSIBLE is displayed. To be able to add a movement to your body workout, delete some of the existing movements.

Aftereditingyourbodyworkout,pressBacktoreturntotheProgrammenu,thewristunitconfirmsyourchangesbydisplayingBodyExerciseUpdated.PressandholdtheBackbuttontoreturntotheTimeofDaydisplay.

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3.2.3 BODYWORKOUTSETTINGSInthebodyworkoutsettingsyoucanswitchthebodyworkoutonoroffandrenameyourbodyworkout.

1. StartfromtheTimeofDaydisplay.PressOK.Exerciseis displayed.2. Pressthe / buttonstoselectProgram.PressOK.3. Pressthe / buttonstoselectBODY.PressOK.4. Pressthe / buttonstoselectSETTINGS.PressOK.�. Pressthe / buttonstoselectRENAMEorON/OFF. PressOK.

Note: If you select Settings and you have not created a body workout, Empty is displayed. Create a body workout first. For further information, see the section Creating Your Body Workout.

RenamingBodyWorkoutYoucanrenameyourbodyworkoutwitheightletters.Theavailabledigitsare:0-9,space,A-Z,a-z,-%/()*+.:?• Theadjustableletterisunderlinedandblinking.Press the / buttonstochangetheletter.• PressOKtoaccepttheselectedletter.• PressBacktomovetoaletteryouhavepreviouslyset.

• PressandholdOKtoskipeditingtherestoftheletters.• Aftereditingthelastletter,pressOK.

BodyWorkoutOnorOffSelectionSwitchthebodyworkoutONorOFFwiththe / buttons.PressOK.Note: If you switch the body workout off you cannot select the body workout in the Exercise menu. Even if you switch the body workout off, it remains in the wrist unit memory. Switch the body workout on to use it again.


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4.REACHYOURGOAL-STARTEXERCISING

IntheExercisemenuyoucanviewandrecordyourexerciseinformation,suchasyourheartrate,exercisetime,andenergyexpenditure.

4.1 STARTINGEXERCISERECORDING

1. WearthetransmitterasdescribedinthesectionMeasuringYourHeartRate.Whenyouwearyourtransmitterduringan exercisesessionthewristunitautomaticallycalculatesthenumberofcaloriesyouhaveburned,aswellastheother exerciseinformationbasedonyourheartrate.2. StartfromtheTimeofDaydisplay.PressOK.3. Exerciseisdisplayed.Thewristunitautomaticallystartstosearchforyourheartrate.PressOK.4. Exerciseandthenameofthenextexercisesessionalternateinthetoprow.Pressthe / buttonstoselectSTART. PressOKtostartrecordingyourexercisesession.Exercisetimestartsrunning.

Alternatively,ifyouwanttoperformsomeotherexercisesessionthandisplayedinthetoprow,pressthe / buttons toselectSETTINGS.PressOK. Pressthe / buttonstoselectEXERCISE.PressOK. Pressthe / buttonstoselecttheexercisesessionyouwanttoperform,pressOKuntiltheexercisesessionisstarted andexercisetimeisrunning.

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• IfOwnZoneisdisplayed,seethesectionOwnZone.• IfyouwanttoskiptheOwnZone®determinationandusethepreviouslydeterminedOwnZone,pressOK.Inthiscase, ifyouhavenotdeterminedyourOwnZonebefore,yourage-basedheartratelimitsareused.• IfyouhaveselectedaProgramexercise,butdonotwanttodetermineyourOwnZone,switchtheOwnZonefunctionoff inProgramSettingsbeforestartingtoexercise.Alternatively,ifyouhaveselectedManualexercise,youcanchangethe HRLimitssettingsinExerciseSettings.• IfSTARTWITHBASICSETTINGSappears,someoftheBasicSettingsaremissing.PressOKtocompleteallyoursettings. Forfurtherinformation,seethesectionBasicSettings.

4.2 FUNCTIONSDURINGEXERCISE

Note: Your exercise information is saved only if the stopwatch has been on for more than one minute.

CheckingtheTimeofDayBringthewristunitnearthePolarlogoonthetransmitter.Thetimeofdayandyourcurrentheartratearedisplayed.

CheckingExerciseInformationPressthe / buttonstoviewthefollowingoptions:

ExerciseExercisedurationHeartrateasbeatsperminute(bpm)orasapercentageofyourmaximumheartrate(%HRmax),dependingonyoursettings.Thearrowsymbolsbesidethe symbolindicatethatyouarebelow orabove yourtargetheartratezone.

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Calories(displayedasCal/kcal,dependingonyourunitssettings)Thecaloriesyouhaveburneduntilnow.

HRzones(displayedifProgramexerciseisselected)Thetimespentinyourpresentintensityzone.Theintensityzonesymbolshowsyouthezoneyouareatthemoment.Thetargetintensityzonebarishighlighted,ifyouarewithinyourtargetheartratezone.

ExerciseTargets(notdisplayedifManualexerciseisselected)ExercisenameTargetexercisedurationTargetcalories(Cal/kcal)

InZone(displayedifHRlimitsison)

symbolisdisplayedifyourOwnZonedeterminationsucceedsExercisedurationbetweentargetheartratelimitsTargetheartratelimitsasbpmoras%HRmax,dependingonyoursettings

Polar calorie calculation shows your energy expenditure while exercising. You can use the feature to set daily and weekly exercise goals in terms of calories (Cal/kcal) regardless of the Program. Monitor your energy expenditure by following the calories of one exercise session, accumulated weekly calories, or your total calories for as many exercise sessions as you choose.

The symbolmovesleftorrightaccordingtoyourheartrate.Ifthe symbolisnotvisible,itmeansyourheartrateiseitherbelow orabove yourtargetheartratelimits.Thealarmsounds,providedthezonealarm isswitchedon.

Note: Your target heart rate zone is automatically defined according to your Program exercise targets. When your Program exercise target time in the zone is fulfilled, the target heart rate limits are changed. For example, if your exercise includes both Moderate and Hard intensity zones, your lower limit is at first defined according to your Moderate zone and then changed to Hard zone after the Moderate zone is fulfilled. When your target exercise time in all the zones is fulfilled, the limits are changed to Light limits.

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Bodyexercise(displayedifthebodyworkoutisselected)PressOKtostartthebodyworkout.

Bodyworkoutmovementsintherecommendedperformanceorderalternatewiththemovementinformationview.

BodyworkoutmovementsCursorshowsyoutheselected

movementCountofsetsMusclegroup

InformationontheselectedmovementCountofsetsMovementname

PressOKtostartperformingthefirstmovement.Alternatively,pressthe / buttonstoselectthedesiredmovement.PressOK.

Thefollowinginformationisdisplayed:

MovementnameCountofsetsRepetitionsWeights(pounds/kilograms).Iftheweightsrecommendedbythewristunit,arenotsuitableforyou,adjusttheweightsbypressingthe / buttons.PressOK.

Note: If you adjust the weights, the next time you perform the body workout the wrist unit recommends the same weights you used previously.

Performthesetsofthemovement.Remembertorecover2-3minutesbetweenthesets.YoucanusetheHeartTouchfunctiontocheckthetimeofdayandfollowyourrecoverytime.

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Whenyouhavecompletedallthesetsofthemovement,pressOK.ThenameofthemovementandCOMPLETEDaredisplayedforamoment,thewristunitreturnstothemovementlist.Aftercompletingtheset,themovementisremovedfromthemovementlist.

Alternatively,ifyoudonotwanttoperformallthesetsatonce,presstheBackbuttonandselectthenextmovement.

Afteryouhavecompletedallthemovementsandsets,Bodyexercisecompletedisdisplayed.Youcancontinueyourexercisebyfollowingotherinformationontheexercisebypressingthe / buttons.Alternatively,presstheBackbuttontostoptheexerciserecording.

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ChangingtheDisplayedExerciseInformationIntheExerciseandCaloriesdisplay,youcanchangetheupperrowinformationtopersonalizethedisplaybypressingandholdingthe button.

Exerciseduration

TimeofDay

Calories(Cal/kcal)

Fitnessbullets-abulletappearsforevery10minutesinthetargetheartratezoneequalingonehourintotalifallthebulletsappear.

Calories(Cal/kcal)

TimeofDay

Exerciseduration

Fitnessbullets

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SwitchingtheBacklightOnPresstheLightbuttonandthedisplayisilluminatedforafewseconds.Afteryouhaveilluminatedthedisplayoncewhileexercisingnightmodesymbol appearsinthedisplay.ThedisplayautomaticallyilluminateseachtimeyoupressanybuttonorbringthewristunitnearthePolarlogoonthetransmitter,untilyoustoprecordingtheexercise.

SwitchingKeylock OnorOffPressandholdtheLightbuttontolockandunlockallthebuttons,excepttheLightbutton.BUTTONSLOCKEDorBUTTONSUNLOCKEDisdisplayed.

PausingtheExerciseYoucanpauseyourexerciserecordingwhiletakingabreaktodrinkwaterorsomeotheractivity.1. PresstheBackbutton.Yourcurrentheartrateisdisplayed.Therecordingoftheexerciseispaused. insteadof is displayed.2. SelectCONTINUEbypressingthe / buttons.PressOKtocontinuerecordingyourexercise.

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ChangingSettingsDuringExerciseYoucanchangethesettingswhilerecordingyourexerciseoryoucanpausetheexerciserecordingwhilemodifyingyoursettings.1. Ifyouwanttochangethesettingswithoutpausingtheexerciserecording,pressandholdOK. Alternatively,ifyouwanttopausetheexerciserecording,presstheBackbuttonandselectSETTINGSwith the / buttons.PressOK.2. HRALARM,HRLIMITS,andHRVIEWaredisplayed.Pressthe / buttonstoselectHRAlarm,HRLimits,orHRView. PressOK.

HRalarm:SelectVOL2(loud),VOL1(quiet),oralarmOFFwiththe / buttons.PressOK. HRlimits:IfyouareusingManualexerciseandOwnZoneorAutomaticHRlimits,selectHARD,MODERATE,LIGHT,or BASICwiththe / buttons.PressOK.Yourlimitsaredisplayedforafewseconds. Alternatively,ifyouareusingManuallimits,Programexercise,orbodyworkout,yourtargetheartratelimitsaredisplayed forafewseconds. HRview:SelectHR(beatsperminute)orHR%(percentageofyourmaximumheartrate)withthe / buttons.PressOK. Whenyouhavemodifiedthesettings,thewristunitreturnstoeitherExercisemodeorExercisepausemode.

Forfurtherinformation,seethesectionExerciseSettings.

Note: The wrist unit shows the exercise or exercise pause mode if you do not press any of the buttons within one minute.

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4.3 STOPPINGTHEEXERCISE1. PresstheBackbutton.Yourcurrentheartrateisdisplayed.Exerciserecordingispaused. isdisplayed.2. SelectEXITwiththe / buttonsandpressOK.

Summaryofyourexerciseisdisplayed.

Exerciseduration(hh.mm.ss)Caloriesburnedduringtheexercise(Cal/kcal)Themaximum(max)andaverage(avg)heartrateoftheexercisesession(bpm/%HRmax)alternate.

3. PressOKtoentertheExercisemenuorpressandholdtheBackbuttontoreturntotheTimeofDaydisplay.

Note: • The wrist unit shows the Time of Day display after five minutes if you forget to stop the heart rate measurement after you pause the exercise recording and remove the transmitter from your chest.• To check how to take care of your transmitter after exercising, see the chapter Care and Maintenance.

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4.4 EXERCISESETTINGSIntheExerciseSettingsmenuyoucanviewandselectyournextexercisesessionandsettingsusedduringexercise.

1. StartfromtheTimeofDaydisplay.PressOK.2. Exerciseisdisplayed.PressOK.3. Pressthe / buttonstoselectSETTINGS.PressOK.4. Pressthe / buttonstoselectEXERCISE,HRALARM,orHRVIEW.PressOK.

Note: If you have switched the Keeps U Fit Program and body workout off or you have not created them, HR ALARM, HR LIMITS, and HR VIEW are displayed. Press the / buttons to select HR Alarm, HR Limits, or HR View. Press OK. Skip steps in Selecting Exercise and continue from HR Alarm Setting.

SelectingExerciseExercisesandProgramexercisesessionsaredisplayedintherecommendedperformanceorder.Pressthe / buttonstochooseoneoftheProgramexercisesessions,Manualexercise,orbodyworkout.PressOK.SelecttheexercisebychoosingSELECTorviewtheexercisesessiontargetsbychoosingVIEW.PressOK.IfyouselectSelect,theexerciseistakenintouseandthewristunitreturnstotheExercisemenu.IntheViewmenuyoucanviewtheexercisetargetswiththe / buttons.

IfyouchoseManualexerciseorbodyworkoutyoucantaketheexerciseintousebyselectingSELECT.Alternatively,youcanviewthebodyworkoutbyselectingVIEW.SelectHRLIMITStoeditthetargetheartratelimitsoftheselectedexercise.PressOKandcontinuefromHRLimitsSetting.

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HRAlarmSettingSelectVOL2(loud),VOL1(quiet),oralarmOFFwiththe / buttons.PressOK.IfyouselectVol2orVol1thealarmsoundsifyouarenotwithinyourtargetheartratezonewhileexercising.

HRViewSettingPressthe / buttonstoselectHR(beatsperminute),orHR%(apercentageofyourmaximumheartrate).PressOK.

HRLimitsSettingPressthe / buttonstoselectOWNZONE,AUTOMATIC,MANUAL,orOFF.PressOK.

Note: • You can edit HR Limits Setting if you have not created the Program, you have switched the Program off, or you have selected Manual exercise or body workout. You can edit the HR Limits of the Program exercise only by selecting the OwnZone function on or off in the Program Settings. • In body workout you can only select Manual or OFF.

OWNZONE:Thewristunitdeterminesyourindividualtargetheartratelimitsautomaticallyinthebeginningoftheexercise.ForfurtheronhowtodetermineyourOwnZonelimits,seethesectionOwnZone.Pressthe / buttonstoselectHARD,MODERATE,LIGHT,orBASIClimitsforOwnZone.PressOK.ThewristunitdisplaysyourpreviouslydeterminedOwnZonelimitsintheselectedzone.IfyouhavenotperformedtheOwnZone,yourage-basedlimitsaredisplayed.TheselimitsareusedifyournextOwnZonedeterminationfails.AUTOMATIC:Automaticallycalculatedage-basedheartratelimits.Pressthe / buttonstoselectHARD,MODERATE,LIGHT,orBASIC.PressOK.Thewristunitdisplaystheheartratelimitsbasedonthebirthdateyouhaveentered.

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MANUAL:InsteadofdeterminingyourtargetheartratezonebyusingOwnZoneorAutomaticlimits,youcandetermineyourtargetheartratelimitsmanuallybyusingtheageformula.

Thewristunitdisplaysyourpreviouslydeterminedheartratelimits.Alternatively,ifyouhavenotdeterminedthemanuallimitsbeforeyourage-basedlimitsaredisplayed.Ifyouhaveselectedbodyworkoutthewristunitdisplaysdefaultlimitsthatare��-90%ofyourmaximumheartrate.

Pressthe / buttonstosettheupperlimit.PressOK.Pressthe / buttonstosetthelowerlimit.PressOK.

OFF:Thefunctionisswitchedoffandtherearenotargetheartratelimitsduringtheexercisesession.

HARD

MODERATE

LIGHT

BASIC

Exercise

TheHardintensityzone(80-90%HRmax)isforrelativelyshortexerciseathighintensity.Exercisinginthiszonecausesheavybreathing,muscletiredness,andfatigue.Itincreasesmaximumperformancecapacity.

ExercisingintheModerateintensityzone(70-80%HRmax)iseffectiveparticularlyforimprovingaerobicfitness.Itisrecommendedforpeopleexercisingregularly.

ExercisingintheLightintensityzone(60-70%HRmax)isgoodforimprovinghealthandfitness.Italsoimprovesbasicenduranceandhelpsyoutorecoverfromheavierexercise.

Limitsforbasicexercise(6�-8�%HRmax).Thisintensityzoneissuitableforaerobicintensityexercise.

Limits

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Yourtargetheartratezoneisarangebetweenlowerandupperheartratelimitsexpressedaspercentagesofyourmaximumheartrate(HRmax)orasbeatsperminute(bpm).HRmaxisthehighestnumberofheartbeatsperminuteduringmaximumphysicalexertion.ThewristunitcalculatesyourHRmaxaccordingtoyourage:Maximumheartrate=220–age.FormoreaccuratemeasurementofyourHRmax,visityourdoctororexercisephysiologistforanexercisestresstest.

Thetablebelowcontainstargetheartratezonesinbeatsperminute(bpm)estimatedbyagein�-yearintervals.CalculateyourownHRmax,writedownyourowntargetheartratezonesandselecttheonessuitableforyourexercise.

Age HRmax(220–age)

Light*Intensity60-70%ofHRmax

ModerateIntensity70-80%ofHRmax

HardIntensity80-90%ofHRmax

20 200 120-140 140-160 160-180 110-180 2� 19� 117-137 137-1�6 1�6-176 107-176 30 190 114-133 133-1�2 1�2-171 10�-171 3� 18� 111-130 130-148 148-167 102-167 40 180 108-126 126-144 144-162 99-162 4� 17� 10�-123 123-140 140-1�8 96-1�8 �0 170 102-119 119-136 136-1�3 94-1�3 �� 16� 99-116 116-132 132-149 91-149 60 160 96-112 112-128 128-144 88-144 6� 1�� 93-109 109-124 124-140 8�-140

��-90%HRmax

IntensitiesinKeepsUFit-OwnWorkoutProgram

BodyWorkoutIntensity

An average heart rate that stays under the lower limit (55% HRmax) during the body workout tells you that you might have had problems in keeping yourself focused during the workout or you are still rather unfamiliar with strength training. Later on, when you are more experienced in strength training your heart rate may temporarily even exceed the upper limit (90% HRmax). This is due to shortened rest periods between the sets, as well as increased weights.

Having an average heart rate over 55% HRmax during the body workout tells you that in addition to increasing muscular performance, you have also gained cardiovascular and weight management benefits from the body workout.

*Polar target heart rate intensity definition is modified from international exercise science authorities’ recommendations in which Light intensity can reach lower than 60% HRmax.

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4.5 OWNZONEYourPolarfitnessheartratemonitorisabletodetermineyourindividualexerciseheartratezoneautomatically.ThisiscalledOwnZone(OZ)anditcanbedeterminedduringawarm-upperiodlasting1-�minutesbywalking,jogging,orinotherexercisemodes.Themainideaisthatyoustartexercisingslowlyatalightintensity.Youthengraduallyincreasetheintensityofyourexercisetoraiseyourheartrate.UsingOwnZonemakesexerciseeasierandmoreenjoyable.Youdonothavetoworryaboutcalculationsorguessworkforyourexerciseintensitydetermination.

Therearefourdifferentexerciseintensityzones,whichcanbeselectedfortheOwnZonefunction:OwnZoneLight,Moderate,Hard,andBasic.IfyouareexercisingaccordingtoyourKeepsUFit-OwnWorkoutProgram,youcanuseOwnZonetoadjustthetrainingzonesofyourProgramexercises.SelecttheOwnZonefunctionintheProgramsettings.Alternatively,ifyouchooseManualexercise,youcanselecttheOwnZoneintensityzoneinExerciseSettings.OwnZonecannotbeusedinthebodyworkout.

TheOwnZonemethodensuresthatyougetversatiletraining.OwnZoneisbasedonmeasuringchangesinheartratevariabilityduringyourwarm-upforexercise.Heartratevariabilityreflectschangesinyourbody’sphysiology.IfyourheartratevariabilitydecreaseseithertooslowlyortoofastorifyourheartrateexceedsthesafetylimitduringtheOwnZonedetermination,thewristunitselectsyourmostrecentOwnZone.Alternatively,ifthereisnopreviousOwnZonedeterminationinmemoryandyourOwnZonedeterminationfails;yourage-basedheartratezoneisused.

OwnZonehasbeendevelopedforhealthypeople.SomehealthconditionsmaycauseheartratevariabilitybasedOwnZonedeterminationtofail,forexamplehighbloodpressure,somecardiacarrhythmias,andsomemedications.

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DeterminingYourOwnZoneHeartRateLimitsCheckthefollowingbeforeyoustarttodetermineyourOwnZone:• Youhavesetyouruserinformationcorrectly.• YouhaveswitchedtheOwnZonefunctionon.EachtimeyoustartsavingexerciseinformationandhavetheOwnZone functionon,thewristunitstartsfindingyourOwnZone.Forfurtherinformation,seethesectionExerciseSettings.

YoushouldalwaysredefineyourOwnZone:• Whenchangingyourexerciseenvironmentorexercisemode.• Ifyoufeelunusualaboutthephysicalstateofyourbodywhenstartingtoexercise.Forexampleyouarestressed, notrecoveredfromtheprevioustrainingornotfeelingwell.• Afterchangingyoursettings.

1. IfyoustartfromtheTimeofDaydisplay,pressOK.2. Exerciseisdisplayed.PressOK.3. Pressthe / buttonstoselectSTARTandpressOK.OwnZoneappearsinthedisplay. IfyouwanttoskipOwnZonedeterminationandusethepreviouslydeterminedOwnZone,pressOKandgotoastep�.4. OwnZonedeterminationstarts.DetermineyourOwnZoneinfivestages.Aftereachstageyouhearabeep(ifthesound settingsareon)andthedisplayautomaticallyilluminates(ifyouhaveswitchedthebacklightononcebefore), indicatingtheendofthestage.

Walkataslowpacefor1min.Keepyourheartratebelow100bpm/�0%HRmaxduringthisfirststage. Walkatanormalpacefor1min.Smoothlyincreaseyourheartrateabout10bpm/�%HRmax. Walkatabriskpacefor1min.Smoothlyincreaseyourheartrateabout10bpm/�%HRmax. Jogataslowpacefor1min.Smoothlyincreaseyourheartrateabout10bpm/�%HRmax. Jogatbriskpaceorrunfor1min.

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�. Atsomepointduringthefivestages,youheartwobeeps.YourOwnZonehasbeendetermined. IftheOwnZonedeterminationsucceeds,thefollowinginformationisdisplayed:

OwnZoneUpdatedOwnZoneheartratelimitsasbeatsperminute(bpm)orasapercentageofyourmaximumheartrate(%HRmax)dependingonyoursettingsYourcurrentheartrate

IftheOwnZonedeterminationdidnotsucceed,OwnZoneLimitsandyourpreviouslydeterminedOwnZonelimits(bpm/%HRmax),aredisplayed.IfyouhavenotdeterminedyourOwnZonebefore,yourage-baselimitsareused.

Youcannowcontinuewithyourexercise.Trytostaywithinthegivenheartratezonetomaximizethebenefitsoftheexercisesession.

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5.FOLLOW-UPYOURACHIEVEMENTS

5.1 DAILYFILEIntheDailyFileyoucanviewdetailedexerciseinformationfromyour26mostrecentexercisesessions,suchasexerciseduration,caloriesburned,maximumandaverageheartrateandexercisetimeindifferentintensityzones.

WhentheFilebecomesfull,theoldestFileinformationisreplacedbythemostrecent.Ifyouwanttosavetheexercisedataforalongerperiod,transfertheFiletothepolarpersonaltrainer.comwebservice.Forfurtherinformation,seethechapterDataCommunication.

1. StartfromtheTimeofDaydisplay.PressOK.Exerciseis displayed.2. Pressthe / buttonsuntilFileisdisplayed. PressOK.3. Pressthe / buttonstoselectDAILY.PressOK.

Note: If Empty is displayed, no exercise information has been recorded in the File.

Press

TotalsWeeklyDaily

Press

Press

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Exercisename,iftheProgramexerciseorbodyworkoutwasselectedwhileexercising.Alternatively,iftheManualexercisewasselected,Exerciseisdisplayed.Graphicbarsindicatetheamountofexerciseperformed.Theheightofthebarindicatestheexerciseduration.TheselectedexerciseisshownbyacursorDateoftheselectedexercise

DurationExercisenameTimeofdaytheexercisestartedExerciseduration(hh.mm.ss)

CaloriesCaloriesburnedwhileexercising(Cal/kcal)Fatpercentageoftheburnedcalories*(notdisplayedifbodyworkoutwasselectedwhileexercising)

Selecttheexercisewiththe / buttons.PressOK.

Scrollthroughthefollowinginformationwiththe / buttons.

* An estimate of fat consumption is calculated using total calories (Cal)/kilocalories (kcal) expended during an exercise session. Fat percentage can vary between 0% and 60% and is shown with a percentage accuracy of 5%.

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TimeinZone(displayediftheManualexerciseorbodyworkoutwasselectedwhileexercisingandHRlimitswereon)HeartratelimitsExercisedurationbetweenheartratelimits

HeartRateMaximum(Max)andaverage(Avg)heartrateinbeatsperminutealternatewiththepercentageofmaximumheartratereading.

HRzones(displayediftheProgramexercisewasselectedwhileexercising)PressOKtoviewinformationfortheLight,Moderate,andHardintensityzones.Pressthe / buttonstomovebetweenintensities.

TargetexercisedurationintheselectedintensityzoneTheintensityzonebarishighlightedExercisedurationinthezonePressBacktoreturntotheHRzonesview.

PresstheBackbuttontoreturntotheDailyFile.Alternatively,pressandholdtheBackbuttontoreturntotheTimeofDaydisplay.

DeletingFile1. IntheDurationdisplay,pressandholdtheLightbutton untilDELETEFILE?isdisplayed.2. Pressthe / buttonstoselectYESorNO.PressOK.3. IfyouselectYes,thewristunitdisplaysAREYOUSURE? Ifyoudonotwanttodeletethefile,selectNO.Select YEStodeletethefile.PressOK.Note!Afterdeletingthe fileyoucannotrestoreit.

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5.2 WEEKLYFILEYoucanchecktheautomaticallysavedweeklyDiaryinformationintheWeeklyFile.TheWeeklyFileincludesinformationforthe26mostrecentweeks.WhentheWeeklyFilebecomesfull,thenextweek’sinformationreplacestheoldest.TheDiaryissavedintheWeeklyFileonSundayatmidnight.Atthesametime,thecurrentDiaryisreset.

1. IfyoustartfromtheTimeofDaydisplay,pressOK.2. Pressthe / buttonsuntilFileisdisplayed.PressOK.3. Pressthe / buttonstoselectWEEKLY.PressOK4. Pressthe / buttonstoselectEXE.COUNT(exercisecount),EXE.TIME(exerciseduration),CALORIES,orHRZONES. PressOK.

Note: If Empty is displayed, no exercise information has been recorded in the File.

Scrollthroughthesavedinformationwiththe / buttons.Theblackcursormovesaccordingtotheweek.PressBacktoreturntotheWeeklyview.

Exe.Count(exercisecount)Thelastdayoftheselectedweek(Sunday)Cumulativeexercisecount

Exe.Time(exerciseduration)ThelastdayoftheselectedweekCumulativeexerciseduration(hh.mm.ss)

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CaloriesThelastdayoftheselectedweekCumulativeexercisecalories(Cal/kcal)

HRZonesThelastdayoftheselectedweekCumulativeexercisedurationintheModerateintensityzonePressOKtoviewtheexercisedurationindifferentintensityzones.Pressthe / buttonstomovebetweenintensities.PressBacktoreturntotheHRzonesview.

Alternatively,pressandholdtheBackbuttontoreturntotheTimeofDaydisplay.

5.3 TOTALSFILEIntheTotalsFileyoucanviewyourtotalcumulativeexercisecount,duration,andburnedcaloriesinseveralexercises,startingfromthepreviousreset.

1. IfyoustartfromtheTimeofDaydisplay,pressOK.2. Pressthe / buttonsuntilFileisdisplayed.PressOK.3. Pressthe / buttonstoselectTOTALS.PressOK.

Note: If Empty is displayed no exercise information has been recorded in the File.

Scrollthroughthefollowinginformationwiththe / buttons.

TotalExe.Count(exercisecount)Thelastresetdateofthetotalcumulativecount.Totalcumulativeexercisecount,startingfromthepreviousreset.

Note: When you have recorded 65 535 exercise sessions, the total cumulative exercise count is automatically reset to zero.

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TotalDurationThelastresetdateofthetotalcumulativeexerciseduration.Totalcumulativeexercisedurationforseveralexercisesessions,startingfromthepreviousreset.

Note: Your total exercise duration is displayed in hours and minutes until you reach 99 hours and 59 minutes. After this, your cumulative exercise duration is displayed in hours until 9999 hours is reached and the total exercise duration is automatically reset to zero.

TotalCaloriesThelastresetdateofthetotalcumulativecalories(Cal/kcal).Totalcumulativecaloriesburnedduringseveralexercisesessions,startingfromthepreviousreset.

Note: When you have burned 999 999 Cal/kcal, the total cumulative calories are automatically reset to zero.

ResettingTotalCountersIf you start from the Time of Day display, repeat steps 1-3.

4. Pressthe / buttonstoselectResetTotalCounters?PressOK.�. Pressthe / buttonstoselectresetALL(alltotalcounters),EXE.COUNT(totalcount), DURATION(totalduration),orCALORIES(totalCal/kcal).PressOK.6. AREYOUSURE?isdisplayed.Pressthe / buttonstoselectYESorNO.PressOK.


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5.4 DIARYThissectiondescribeshowtocompareyourtargetexerciseduration,count,calories,anddurationindifferentintensityzonestothevaluesyouhaveachieved.Thiswayyouhavereliableinformationonyourprogressimmediatelyandyouknowifyouarereachingyourgoalasplanned.

Diaryincludesfollow-upinformationforthecurrentcalendarweek.YourexerciseinformationissavedintheDiaryiftheexercisesessionhaslastedatleasttenminutes.

1. StartfromtheTimeofDaydisplayandpressthe button.2. Pressthe / buttonstomovebetweendiaries.3. PressOKtoentertheview.Pressthe / buttonstoscrollthroughthevalues.

Note:• The body workout targets (exercise duration, calories, and one exercise count) are added to your weekly exercise targets if you have created also a Keeps U Fit - Own Workout Program. Alternatively, if you have not created the Program, or you have switched the Program off, only the values you have achieved are displayed in the Diary.• The wrist unit automatically resets the Diary and HR zones views to zero between Sunday and Monday at midnight. At the same time, the previous Diary week is saved in the Weekly File.

Diary HRzones

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Diary

Exe.Count(exercisecount)WeeklytargetexercisecountTheexercisecountbarishighlightedThetotalexercisecountsyouhaveachieved

Exe.Time(exerciseduration)WeeklytargetexercisedurationTheexercisedurationbarishighlightedThetotalexercisedurationyouhaveachieved

Calories(Cal/kcal)WeeklytargetexercisecaloriesThecaloriesbarishighlightedThetotalcaloriesburnedduringexercising

PressBacktoreturntotheDiaryviewandpressthe buttontoproceedtotheHRzonesview.PressOK.Alternatively,pressandholdBacktoreturntotheTimeofDaydisplay.

HRZones

LightYourtargetexercisedurationintheLightintensityzoneTheLightintensityzonebarishighlightedTheexercisedurationinthezoneyouhaveachieved

ModerateYourtargetexercisedurationintheModerateintensityzoneTheModerateintensityzonebarishighlightedTheexercisedurationinthezoneyouhaveachieved

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HardYourtargetexercisedurationintheHardintensityzoneTheHardintensityzonebarishighlightedTheexercisedurationinthezoneyouhaveachieved

PressBacktoreturntotheHRzonesview.Alternatively,pressandholdBacktoreturntotheTimeofDaydisplay.

ChangingtheDefaultDiaryView

WhenyoupressBacktoreturntotheDiaryorHRzonesview,thepreviouslyviewedvaluewillbesetasadefaultvalue.NexttimeyouentertheDiaryorHRzonesviewthedefaultvaluewillbedisplayed.Defaultvalue

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5.5 WEEKLYANDMONTHLYFOLLOW-UP

WeeklyFollow-UpTheweeklyfollow-upfunctionautomaticallyreviewsyourprogressandremindsyoutocheckthepreviousweek’sexercises.ThereminderappearsbetweenSundayandMondayatmidnight.

1. Pressthe buttontoopenthereminder .2. CHECKINGYOURWEEKLYEXERCISESisdisplayed.PressOKtocheckthepreviousweek’s exercisesorpressandholdBacktoreturntotheTimeofDaydisplay.

Resultandthefollowinginformationisdisplayed:TotalexercisecountofthelastweekTotalexercisedurationTotalcaloriesburnedwhileexercising(Cal/kcal)Percentageoftheweeklytargetreached(iftheProgramisseton)

Atrophy alternateswiththeResultdisplay,ifmorethan7�%ofthetargetexercisecalorieshasbeenreachedandtheProgramisseton.

3. ReturntotheTimeofDaydisplaybypressingOK.

Note: In the Time of Day display, the trophy remains as an alternative display logo for the next week. You can change the display logo by pressing and holding the button.

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MonthlyFollow-UpThewristunitautomaticallyremindsyoutoperformtheFitnessTestonthefirstdayofthemonth,ifyouhavenotperformedtheFitnessTestforonemonth.1. Pressthe buttontoopenthereminder .2. TESTYOUROWNINDEXisdisplayed.PressOKtoentertotheFitnessTestmenu.IfyoudonotwanttoperformtheFitness Test,pressandholdtheBackbuttontoreturntotheTimeofDaydisplay.ForfurtherinformationonFitnessTest,seethe sectionTestYourFitnessLevel-GetYourOwnIndex.

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6.REMEMBERTORELAX-GETYOUROWNRELAX

OwnRelaxistheresultofarelaxationsession,whichisaneasyandquickwaytotesthowrelaxedyourbodyis.Therelaxationsessionisbasedonheartrateandheartratevariabilitymeasurement.

Heartrateandheartratevariabilityaresensitiveparametersinmeasuringandevaluatingoverallrelaxationofthebody.Therelaxationsessionshouldbeperformedatrestlyingdownorsittingcomfortably.Inordertocomparetheresultsofconsecutiverelaxationsessions,themeasurementsshouldberepeatedinstandardized(thesame)conditions.

6.1 PERFORMINGTHERELAXATIONSESSIONItisrecommendedtoconducttherelaxationsession:• Inthemorninginstandardizedconditionsforgeneralrelaxationcheck• Beforeexercisetocheckreadinessfortheplannedworkout• Afterexerciseforrecovery• Wheneveryoufeeltheneedtocheckyourrelaxation

Ittakes�minutestoperformtherelaxationsession.

Togetreliablerelaxationvalues,takenoticeofthefollowing:• Thesessioncantakeplaceanywhere-athome,intheoffice,inthegymoratahealthclub-aslongasthetest environmentispeaceful.Thereshouldbenodisturbingnoises(forexample,television,radioortelephone)orpeople talkingtoyou.Youshouldnotread.• Youshouldbelyingdownorsitting,relaxedandcalm.

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1. Wearthetransmitterasdescribedinthesection MeasuringYourHeartRate.2. StartfromtheTimeofDaydisplay.PressOK.Exerciseis displayed.3. Pressthe / buttonsuntilRelaxisdisplayed. PressOK.4. Pressthe / buttonstoselectSTART.PressOK. Begintorelaxisdisplayed.Thewristunitstartsthe sessionbysearchingforyourheartrate.

Whenyourheartrateisreceived,Sessionstartsisdisplayedforafewsecondsandthefollowinginformationisdisplayed:

RelaxYourcurrentOwnRelaxbarCountDowntimershowsthetimeleftinthesession

ThemoretotherightyourcurrentOwnRelaxbaris,thehigheryourheartratevariabilityisandthemorerelaxedyourare.Incontrast,themoretotheleftyourcurrentOwnRelaxbaris,thesmalleryourheartratevariabilityisandthusthelessrelaxedyourbodyandmindare.

Note: • If the wrist unit does not receive your heart rate, Session stopped is displayed. Check that the transmitter electrodes are wet and that the strap is snug enough. Restart the relaxation session. • You can stop the relaxation session at any time by pressing the Back button. Session stopped is displayed for a few seconds.

Whenthesessionisover,analarmsoundsandthefollowinginformationisshowninthedisplay:

YourOwnRelaxinmilliseconds,ms(averagevalueofthesession)ThebarcorrespondstothemillisecondsvalueYourrelaxationheartrateasbeatsperminute(averagevalueofthesession)

Note: • Your OwnRelax value in milliseconds can vary between 1 and 200 ms. • Range of the bar is 1 to 100 ms. Left end of the bar is 1 ms and right end is 100 ms or greater.

Tointerpretyourresultaccurately,pleaseseetableoftheOwnRelaxandrelaxationheartratevaluesinthefollowingsection.PressOKtoviewyourrelaxationtrendvaluesandcontinuefromthesectionRelaxationTrendonpage70.Alternatively,pressandholdtheBackbuttontoreturntotheTimeofDaydisplay.

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6.2 INTERPRETATIONOFTHERESULTSTheresultsofyourrelaxationsessionarealwaysyourpersonalvaluesandthuscomparisonsshouldbedoneagainstyourownindividualvalues.BeforeyoucaninterpretyourOwnRelaxvalue,youneedtoidentifyyourrelaxationheartratelevelasabase.

IdentifyYourRelaxationHeartRateLevelRelaxationheartratelevelcanbeloworhighdependingonyourpersonalphysiologyandtraining.Generally,thelowertherelaxationheartrateiscomparedtoyournormallevel,themorerelaxedyourbodyis.Duringrelaxationsessiontheheartratedecreases.

OwnRelaxGenerally,thehighertheOwnRelaxthemorerelaxedthebodyis.WhilethebodyisrelaxingtheOwnRelaxincreases.

Regularexerciseandrelaxationtraining,aswellasimprovedmentalandphysiologicalrecovery,allimproveyourpersonalrelaxation.Therelaxationsessionistargetedathealthy,non-medicatedadults.

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OwnRelax (milliseconds) and relaxation heart rate (beats per minute) values according to age in men and women.

2�-34 39-60 32-42 23-32 1�-23 11-1�3�-44 34-49 23-32 16-23 12-16 8-114�-�4 23-34 16-24 13-18 10-14 6-8��-64 20-30 1�-21 10-1� 7-12 4-76�-74 18-30 13-20 10-12 �-9 4-�

2�-34 4�-69 37-�2 24-34 18-24 14-183�-44 42-�2 28-39 20-28 14-20 11-144�-�4 30-37 21-30 1�-21 10-1� 7-12��-64 23-36 1�-21 11-16 7-10 �-96�-74 21-3� 14-20 9-13 7-9 6-7

MEN

WOM

EN

AgeYears

OwnRelax(ms)

HR(bpm) 4�-�� 6-6� 66-7� 76-8� 86-9� 1. Find your relaxation heart rate level from the top line of the table and choose the corresponding column, for example, 66-75 bpm.

2. Find your gender and age from the left column, for example, men 35-44 years.

3. Compare your OwnRelax value to the OwnRelax value range, for example, 16-23 ms.

4. If your OwnRelax value is less than the average range, you are most probably less relaxed. If your OwnRelax value is higher than the average range, you are most probably well relaxed.

1.

3.2.

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6.3 RELAXATIONTRENDRelaxationTrendcontainsyourOwnRelaxvalues.IntheRelaxationTrendyoucanviewyour47mostrecentOwnRelaxvalues.Whenthetrendviewbecomesfull,thenextOwnRelaxvaluereplacestheoldest.Ifyouwanttosavethedataforalongerperiod,transfertheRelaxationTrendtothepolarpersonaltrainer.comwebservice.Forfurtherinformation,seethechapterDataCommunication.

1. IfyoustartfromtheTimeofDaydisplay.PressOK.Exerciseisdisplayed.2. Pressthe / buttonsuntilRelaxisdisplayed.PressOK.3. Pressthe / buttonstoselectTREND.PressOK.

4. Thefollowinginformationisdisplayed:

Relax(ms)DateofyourmostrecentOwnRelaxvalueGraphicaltrendofyourOwnRelaxvaluesYourmostrecentOwnRelaxvalue

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�. PressOKtoseedetailedinformationonyourOwnRelaxresult:

YourOwnRelaxinmilliseconds,ms(averagevalueofthesession)ThebarcorrespondstothemillisecondsvalueYourrelaxationheartrateasbeatsperminute(averagevalueofthesession)

6. PresstheBackbuttontoreturntothetrendview.

Youcanviewtheothervaluesbypressingthe / buttons.PressandholdtheBackbuttontoreturntotheTimeofDaydisplay,alternativelycontinuefromDeletingOwnRelaxvalue.

DeletingOwnRelaxValue�. PressandholdtheLightbuttontostartdeletingtheselectedvalue.6. DELETEVALUE?isdisplayed.Pressthe / buttonstoselectYESorNO.7. PressOK.ThewristunitreturnstotheTrendview.8. PressandholdtheBackbuttontoreturntotheTimeofDaydisplay.

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7.GETEXTRABENEFITFROMPOLARAPPLICATIONS-DATACOMMUNICATION

YourPolarfitnessheartratemonitoroffersyoutheoptionoftransferringdatabetweenyourwristunit,PCandNokiamobilephone.YoucaneditandtransferyourwristunitsettingseasilyfromyourPCtoyourwristunitviathePolarUpLinkTool™.Moreover,youcandesignyourownlogotopersonalizeyourwristunit,orselectonefromthePolarLogoGallery.Forfurtherinformationonsystemrequirements,seethechapterTechnicalSpecifications.

ThePolarWebLink™applicationoffersyoutheoptionoftransferringexercisedatafromyourwristunittoyourpersonaltrainingdiaryonthepolarpersonaltrainer.comwebserviceforgraphicalanalysisandlong-termfollow-up.Thepolarpersonaltrainer.comisacompletewebservicetailoredtosupportyourexercising.Freeregistrationgivesyouaccesstoapersonalizedexerciseprogram,diary,tests,andcalculators,usefularticles,andmuchmore.Youcangainaccessandstarttheregistrationprocessforthewebserviceatpolarpersonaltrainer.com.Forfurtherinformationonsystemrequirements,seethechapterTechnicalSpecifications.

Seewww.polar.fiandwww.polarpersonaltrainer.comforfurtherinstructions.

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8.SETTINGS

IntheSettingsmenu,youcanvieworchangetheinformationyouhavesetearlier,suchasthetimeofdayanddate,oryoucansetinformation,suchasheartratelimits,volume,andalarmsettings.

8.1 WATCHSETTINGSNotethattherearetwowaysthatthetimeanddatecanbepresented.Selectthepresentationmodewhensettingthe12h(date:month,day,year)or24h(date:day,month,year)time.

1. StartfromtheTimeofDaydisplay.PressOK.Exerciseis displayed.2. Pressthe / buttonsuntilSettingsisdisplayed. PressOK.3. Pressthe / buttonstoselectWATCH.PressOK.4. Pressthe / buttonstoselectTIMER,REMIND, ALARM,TIME,TIME2,orDATEsettings.PressOKto enterthedesiredsettings.

Note:• You can return to the Time of Day display from any menu by pressing and holding the Back button.• You can also enter the Watch settings by pressing and holding the Back button in the Time of Day display.• You can skip the time and date settings and accept them as they are by pressing and holding the OK button.

Press

Watch

Timer Remind Alarm Time Time2

PressOK

Date

Press Press

GeneralUserHRSet

Press

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TimerSettingYoucansetthecountdowntimertosoundanalarmonceafterasettime.

If you start from the Time of Day display, repeat steps 1-3. 4. Pressthe / buttonstoselectTIMER.PressOK.�. Setthehourswiththe / buttons.PressOK.6. Settheminuteswiththe / buttons.PressOK.ThecountdowntimerstartsrunningandTimerisdisplayed.

Whilethetimerisrunning,youcanrestartthetimerbypressingandholdingOK,oryoucanstopthetimerbypressingBack.Youcanchangethedisplayviewbypressingandholdingthe button.Thetimerisstillrunningevenifitisnotonthedisplay.

SwitchingtheTimerAlarm OffWhenTimerblinksinthedisplayandthealarmsounds,presstheBackbuttontostopthealarm.Whenthealarmisstopped,thedisplayautomaticallyilluminatesandthewristunitreturnstotheTimeofDaydisplay.Ifyoudonotstopthealarm,itsoundsforoneminuteandthewristunitreturnstotheTimeofDaydisplay.

Note: • The timer alarm will be activated in all menus except the Exercise menu. When the alarm sounds and you are in some of the other menus, the wrist unit displays the Timer Alarm view. • If the buttons are locked and the alarm sounds, the buttons will function normally.

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ReminderSettingsYoucansetsevendifferentreminderstotellyouaboutimportantevents,ortoremindyoutoexerciseataspecifictime.Youcanedittheremindertext,date,time,alarm,repeatperiod,andlinkanexercisesessiontoareminder.

AddingaReminder1. IfyoustartfromtheTimeofDaydisplay,pressOK.2. Pressthe / buttonsuntilSettingsisdisplayed.PressOK.3. Pressthe / buttonstoselectWATCH.PressOK.4. Pressthe / buttonstoselectREMIND.PressOK.�. IfyouhavenotsetareminderbeforeonlyADDisdisplayed.PressOKtosetthefirstreminder. Afteryouhavesetthefirstreminder,itisaddedtothelist.Choosetheremindertoeditit.

ReminderDate:6. Pressthe / buttonstosetthemonth(mm)orday(dd).PressOK.7. Pressthe / buttonstosettheday(dd)ormonth(mm).PressOK.8. Pressthe / buttonstosettheyear(yy).PressOK.

ReminderTime: 9. Ifyouareusing12hoursmode:selectAMorPMwiththe / buttons.PressOK.10.Pressthe / buttonstosethours.PressOK.11.Pressthe / buttonstosetminutes.PressOK.

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Alarm:12.Pressthe / buttonstoselectareminderalarm.Dependingonyourselection,thereminderalarmisactivated1DAY, 1HOUR,30MIN,or10MINbeforeorattheremindertime(ONTIME).PressOK.

Repeat:13.Pressthe / buttonstoselectarepetitiontime.ThereminderwillbeactivatedatthesametimeYEARLY,MONTHLY, WEEKLY,DAILY,orHOURLYoryoucansettheremindertoactivateonlyONCEorturnthereminderOFF.PressOK.Note: If you switch the reminder off, you can activate it later by selecting the repetition time.

Exercise:14.Pressthe / buttonstoselectanexercisetobelinkedtothereminder,orNONEifyoudonotwanttolinkthe remindertoanexercisesession.PressOK.Note: If you have not created a Program, you cannot link an exercise session to the reminder, only NONE is available.

ReminderTextEditing:Youcanrenamereminderswitheightletters.Theavailabledigitsare:0-9,space,A-Z,a-z,-%/()*+.:?• Theadjustableletterisunderlinedandblinking.Pressthe / buttonstochangetheletter.• PressOKtoaccepttheselectedletter.• PressBacktomovealetteryouhavepreviouslyset.• PressandholdOKtoskipeditingtherestoftheletters.• Aftereditingthelastletter,pressOK.ThewristunitreturnstotheReminderSelectionmenu.

ContinueViewingandEditingreminders,orreturntotheTimeofDaydisplaybypressingandholdingBack.

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ViewingandEditingReminders1. IfyoustartfromtheTimeofDaydisplay,pressOK.2. Pressthe / buttonsuntilSettingsisdisplayed.PressOK.3. Pressthe / buttonstoselectWATCH.PressOK.4. Pressthe / buttonstoselectREMIND.PressOK.�. Selectthedesiredreminderwiththe / buttons.PressOK.


Exercisename(ifanexercisesessionhasbeenlinkedtothereminder)

Reminderalarm

Remindertext

Reminderdate

Remindertime

6. PressOKtoeditthereminder. Alternatively,pressBacktoreturntotheReminderSelectionmenu. Alternatively,viewtheotherremindersbypressingandholdingthe / buttons.7. Pressthe / buttonstoselectEXERCISE,TIME,ALARM,DATE,REPEAT,orTEXTforediting,orchooseDELETEtodelete thereminder.PressOK.

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8. EdittheselectedvalueasinstructedinthesectionAddingaReminder. Alternatively,ifyouselectDelete,thewristunitdisplaysDELETEREMINDER?Pressthe / buttonstoselectYESorNO. PressOK.Note!Afteryoudeletethereminder,youcannotrestoreit.

SwitchingtheReminderAlarm OffWhenSNOOZE?andthereminderinformationisdisplayedandthealarmsounds,presstheLightbuttontostopthealarmsound.Remindertextstaysinthedisplay.PresstheBackbuttontoexitthereminderview.Whenyouexitthereminderview,thedisplayautomaticallyilluminatesandthewristunitreturnstotheTimeofDaydisplay.PresstheOKbuttontosnoozethealarmfor10minutesandtostartthecountdowntimer.Ifyoudonotstopthealarm,itsoundsforoneminuteandthewristunitreturnstotheTimeofDaydisplay.Youcanchangethedisplayviewbypressingandholdingthe button.

Note:• The reminder alarm will be activated in all menus except the Exercise menu. When the alarm goes on and you are in some of the other menus, the wrist unit displays the Reminder Alarm view.• Only one reminder alarm can sound at time, if two or more reminders have the same alarm date and time, the first set reminder sounds.• If the buttons are locked and the alarm sounds, the buttons will function normally.

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AlarmSetting1. IfyoustartfromtheTimeofDaydisplay,pressOK.2. Pressthe / buttonsuntilSettingsisdisplayed.PressOK.3. Pressthe / buttonstoselectWATCH.PressOK.4. Pressthe / buttonstoselectALARM.PressOK.�. Pressthe / buttonstoselectalarmDAILY,MON-FRI,orOFF.PressOK. Ifyouselectoff,pressOKandcontinuefromfollowingsetting. Ifyouareusing12hoursmode:selectAMorPMwiththe / buttons.PressOK.6. Setthehourswiththe / buttons.PressOK.7. Settheminuteswiththe / buttons.PressOK.

SwitchingtheAlarm OffWhenSNOOZE?isdisplayed,thealarmsoundsandbacklightblinks,presstheBackbuttontostopthealarm.Whenthealarmisstopped,thedisplayautomaticallyilluminatesandthewristunitreturnstotheTimeofDaydisplay.PressOK,orthe / buttonstosnoozethealarmfor10minutesandtostartthecountdowntimer.Ifyoudonotstopthealarm,itsoundsforoneminuteandthewristunitreturnstotheTimeofDaydisplay.

Note: • The alarm will be activated in all menus except the Exercise menu. When the alarm sounds and you are in some of the other menus, the wrist unit displays the Alarm view.• If the buttons are locked and the alarm sounds, the buttons will function normally.

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TimeSettingIf you start from the Time of Day display, repeat steps 1-3.4. Pressthe / buttonstoselectTIME.PressOK.�. Pressthe / buttonstoselect12Hor24Htimemode.PressOK. Ifyouchose12hmode,selectAMorPMwiththe / buttons.PressOK.6. Setthehourswiththe / buttons.PressOK.7. Settheminuteswiththe / buttons.PressOK.

Time2SettingIf you start from the Time of Day display, repeat steps 1-3.4. Pressthe / buttonstoselectTIME2.PressOK.�. Pressthe / buttonstosetthetimedifference(hh.mm).Thetimechangesin30minutessteps.PressOK.

Note: In the Time of Day display you can change the time zone by pressing and holding the button.

DateSettingIf you start from the Time of Day display, repeat steps 1-3.4. Pressthe / buttonstoselectDATE.PressOK.�. Pressthe / buttonstoselectthemonth(mm)orday(dd).PressOK.6. Pressthe / buttonstoselecttheday(dd)ormonth(mm).PressOK.7. Pressthe / buttonstoselecttheyear(yy).PressOK.


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8.2 HEARTRATESETTINGSIntheHR(HeartRate)Setmenu,youcaneditthesettingsusedduringexercisesessions,alarmsettingandviewmode.

1. StartfromtheTimeofDaydisplay.PressOK.Exerciseis displayed.2. Pressthe / buttonsuntilSettingsisdisplayed. PressOK.3. Pressthe / buttonstoselectHRSET.PressOK.4. Pressthe / buttonstoselectHRALARMorHRVIEW. PressOK.

Press Press Press

GeneralUserHRSetWatch

PressOK

HRAlarm

HRView

HRAlarmVolumeSettingPressthe / buttonstoselectVOL2(loud),VOL1(quiet),oralarmOFF.PressOK.

HRViewSettingPressthe / buttonstoselectHR(beatsperminute),orHR%(apercentageofyoumaximumheartrate).PressOK.


Press

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8.3 USERSETTINGSIntheUserSettingsmenu,youcanedityourpersonaldata,weight,height,birthday,gender,activitylevel,andextrausersettings.

1. StartfromtheTimeofDaydisplay.PressOK.Exerciseis displayed.2. Pressthe / buttonsuntilSettingsisdisplayed. PressOK.3. Pressthe / buttonstoselectUSER.PressOK.4. Weight:Adjusttheweightwiththe / buttons. PressOK.�. Height:Adjusttheheightwiththe / buttons. PressOK.6. Birthday:Adjustthemonth(mm)orday(dd)with the / buttons.PressOK.Note: You can skip the date of birth date setting and accept it as it is by pressing and holding OK.

PressOK

Press

Watch

ViewExtraUser

Settings

Weight Birth-day Sex ActivityHeight

OK OK OK OK OK

Press Press

GeneralUserHRSet

Press

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ActivityLevel Description

7. Adjusttheday(dd)ormonth(mm)withthe / buttons.PressOK.8. Adjusttheyear(yy)withthe / buttons.PressOK.9. Sex:SelectMALEorFEMALEwiththe / buttons.PressOK.10.Activity:Selectyourlong-termphysicalactivitylevelTOP,HIGH,MODERATE,orLOWwiththe / buttons.PressOK. Theactivitylevelisanassessmentofyourlevelofphysicalactivity.Selectthealternativethatbestdescribestheoverall amountandintensityofyourphysicalactivityinthepastthreemonths.

TOP Youparticipateregularlyinheavyphysicalexerciseatleast�timesaweek.Forexample, youexercisetoimproveperformanceforcompetitivepurposes.

HIGH Youparticipateregularly,atleast3timesaweek,inheavyphysicalexercise.Forexample,yourun 6-12miles/10-20kmperweekorparticipatein3-4gymclassesoraerobicexerciseclassesweekly, oryouspend2-3hoursperweekincomparablephysicalactivity.

MODERATE Youparticipateregularlyinrecreationalsports.Forexample,yourun3-6miles/�-10kmperweekor youparticipatein1-2gymclassesoraerobicexerciseclassesweekly,oryouspend1/2-2hoursper weekincomparablephysicalactivityoryourworkrequiresmodestphysicalactivity.

LOW Youdonotparticipateregularlyinprogrammedrecreationalsportorheavyphysicalactivity. Forexample,youwalkonlyforpleasureoroccasionallyexercisesufficientlytocauseheavybreathing orperspiration.

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11.ViewExtraUserSettings:Itisrecommendedthatyouchangethefollowingsettings(HRmax,VO2max)onlyifyouknow yourlaboratory-measuredvalue.PressOKtoenterExtraUserSettings.Alternatively,pressandholdtheBackbutton toreturntotheTimeofDaydisplay.

12.Maximumheartratevalue(HRmax):Pressthe / buttonstosetyourmaximumheartrate.PressOK.

HRmaxisthehighestnumberofheartbeatsperminute(bpm)duringmaximumphysicalexertion.ThemostaccuratewayofdeterminingyourindividualHRmaxistoperformamaximalexercisestresstestinalaboratory.HRmaxisausefultoolfordeterminingtheintensityofexercise.HRmaxisusedintheestimationofenergyexpenditure.

13.Heartratevalueinasittingposition(HRsit):Pressthe / buttonstosetyourheartratevalueinasittingposition. PressOK.

HRsitshouldbeyourtypicalheartratewhenyouarenotdoinganyphysicalactivity(whilesitting).HRsitisusedintheestimationofenergyexpenditure.ToeasilydetermineyourHRsit,sitdownandputonyourwristunitandtransmitter.Startthemeasurementtoshowyourheartratevalueonthedisplay.Lookatyourwristunitafter2to3minutes.ThisisyourHRsit.TomorepreciselycalculateyourHRsit,wearyourPolarheartratemonitorforonenormalday.Occasionallywhenyousitanddonotengageinanyphysicalactivityfor2-3minutes,writedownyourheartratevalue.Intheevening,calculatetheaveragevalue.

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14.Maximaloxygenuptakevalue(VO2max,ml/kg/min):Pressthe / buttonstosetyourmaximaloxygenuptakevalue. PressOK.

VO2maxisthemaximumcapacityforoxygenconsumptionbyyourbodyduringmaximumexertion.Thisisalsoknownasaerobicpowerormaximaloxygenintake/consumption.VO2maxisacommonlyuseddeterminantofaerobic(cardiovascular)fitness.ThemostaccuratewayofdeterminingyourindividualVO2maxistoperformamaximalexercisestresstestinalaboratory.Aerobicfitnessrelatestohowwellyourcardiovascularsystemworkstotransportandutilizeoxygeninyourbody.VO2maxisusedintheestimationofenergyexpenditure.

Note: • VO2max is used in Program creation. If you do not know this value, you can determine a comparable value, your OwnIndex, by performing the Polar Fitness Test. For further information, see the section Test Your Fitness Level - Get Your OwnIndex.• If you have accidentally changed the Extra User Settings, you can return to the default settings by pressing and holding the Light button. RESTORE DEFAULT is displayed. Press the / buttons to select YES or NO. Press OK.

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8.4 GENERALSETTINGSIntheGeneralSettingsmenu,youcaneditgeneralsettingsforthewristunit.Thegeneralsettingsincludevolume,keylock,units,andlanguagesettings.

1. StartfromtheTimeofDaydisplay.PressOK.Exerciseis displayed.2. Pressthe / buttonsuntilSettingsisdisplayed. PressOK.3. Pressthe / buttonstoselectGENERAL.PressOK.4. Pressthe / buttonstoselectSOUND,KEYLOCK, UNITS,orLANGUAGEsettings.PressOK.

1. VolumeforSoundsPressthe / buttonstoselectVOL2(loud),VOL1(quiet),orsoundsOFF.PressOK.

IfyouchangetheVol2orVol1setting,thefollowingwristunittonesarenotaffected:HRalarm,watch,timer,andreminderalarms.Ifyouselectsoundsoff,thebuttonandactivitysoundsareswitchedoff.ThealarmsoundscanbeswitchedonoroffintheWatchSettings.TheheartratezonealarmscanalsobeswitchedonoroffintheExerciseSettingsandduringyourexercisesession.

2. ButtonLockSetting( Keylock)ButtonlockcanbeactivatedintheTimeofDaydisplayandduringexerciserecording.

If you start from the Time of Day display, repeat steps 1-4.Pressthe / buttonstoselectMANUALorAUTOMATIC.PressOK.

PressOK

Press

Watch

Press Press

GeneralUserHRSet

Sound Keylock Units Language

Press

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Automatic Thewristunitautomaticallylocksallthe buttons,excepttheLightbutton,ifyoudonot pressanybuttonwithinoneminute.Youcan switchthebuttonlockoffbypressingand holdingtheLightbuttonuntilBUTTONS UNLOCKEDisdisplayed.Manual Youcanswitchthebuttonlockonoroffby pressingandholdingtheLightbuttonuntil isdisplayedordisappears.

3. UnitsSettingsIf you start from the Time of Day display, repeat steps 1-4.Pressthe / buttonstoselectKG/CMorLB/FT.PressOK.

Weight

Height

Calories

lb/ft

Pounds

Feet/inches

Cal

kg/cm

Kilograms

Centimeters

kcal

4. LanguageSettingsIf you start from the Time of Day display, repeat steps 1-4.Pressthe / buttonstoselectlanguage.PressOK.AREYOUSURE?isdisplayed.Pressthe / buttonstoselectYESorNO.PressOK.


Note: If you have accidentally changed the language and you do not know how to return to your language. Reset the wrist unit by pressing all the buttons except the Light button at the same time until the display is filled with digits. Press OK. START WITH BASIC SETTINGS is displayed. Press the Back button and select the language by pressing the / buttons. Continue from Basic Settings. If you have already set the Basic Settings once, you can skip them after setting the date by pressing and holding the Back button.

88 ENGLISH

YourPolarheartratemonitorisahigh-techinstrumentandshouldbetreatedwithcare.Thesuggestionsbelowwillhelpyoufulfilltheguaranteeobligations.

Storeyourheartratemonitorinacoolanddryplace.Donotstoreitinadampenvironment,innon-breathablematerial(i.e.plasticbag)orwithconductivematerialsuchasawettowel.

ServiceDuringthetwo-yearguarantee/warrantyperiodwerecommendthatyouhaveservicedonebyanauthorizedPolarServiceCenteronly.ThewarrantydoesnotcoverdamageorconsequentialdamagecausedbyservicenotauthorizedbyPolarElectro.

TakingCareofYourHeartRateMonitor• Keepyourunitclean.Cleanitwithamildsoapandwater solution.Dryitcarefullywithasofttowel.Neverusealcoholor anyabrasivematerialsuchassteelwoolorcleaningchemicals.• Keepyourheartratemonitoroutofextremecoldandheat. Theoperatingtemperaturesare14°Fto122°F/-10°Cto�0°C.• Donotexposetheheartratemonitortodirectsunlightfor extendedperiods,suchasbyleavingitinacar.

WristUnitBatteryTheestimatedaveragebatterylifeofthewristunitisoneandhalfyearinnormaluse.Pleasenotethatexcessiveuseofthebacklightandthealarmsignalsdrainthebatterymorerapidly.The symbolindicateslowbatteryandthatthebatteryshouldbereplaced.Donotopenthewristunityourself.Toensurethewaterresistancepropertiesandtheuseofqualifiedcomponents,thewristunitbatteryshouldbereplacedbyanauthorizedPolarServiceCenteronly.Atthesametime,afullperiodiccheckofthePolarheartratemonitorwillbedone.

Note: • If the symbol is displayed and you have switched the alarm on, the alarm will still activate one more time. After that the alarm symbol disappears. If you try to reset the alarm, the wrist unit displays Battery Low. You cannot reset the alarm until the battery is changed.• In cold conditions the low battery indicator may appear, but the indicator is deactivated when you return to a normal temperature.• Water resistance cannot be guaranteed after unauthorized service.

TakingCareofYourWearLinkTransmitterDetachthetransmitterconnectorfromthestrapandrinsethestrapunderrunningwateraftereveryuse.Drytheconnectorwithasofttowel.Neverusealcoholoranyabrasivematerial(steel,woolorcleaningchemicals).

9.CAREANDMAINTENANCE

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Washthestrapregularlyinawashingmachineat40ºC/104ºForatlestaftereveryfifthuse.Thisensuresreliablemeasurementandmaximizesthelifespanofthetransmitter.Useawashingpouch.Donotsoak,spin-dry,iron,drycleanorbleachthestrap.Donotusedetergentwithbleachorfabricsoftener.Neverputthetransmitterconnectorinthewashingmachineordrier!

Dryandstorethestrapandconnectorseparately.Washthestrapinawashingmachinebeforelong-termstorage,andalwaysafteruseinpoolwaterwithhighchlorinecontent.Keepthetransmitterinacoolanddryplace.Donotstorewetinnon-breathingmaterial,suchasasportsbag.Sweatandmoisturekeeptheelectrodeswetandactivated.Donotexposetodirectsunlightforextendedperiods.

WearLinkTransmitterBatteryTheestimatedaveragebatterylifespanofthetransmitteris2years(usage:1h/day,7days/week).Ifyourtransmitterstopsworking,itmightbeduetothebatteryrunningout.Tochangethebattery,youneedacoin,sealingringandbattery(CR202�).

4. Placethenegative(-)sideofthebatteryagainstthebottomand thepositive(+)sideagainstthecover.�. PutthecoveronsothatthearrowpointstotheOPENposition. Makesurethatthecover’ssealingringisplacedcorrectlyinits groove.6. Gentlypressthecoverdeepenoughsothatitsexteriorsurfaceis onthesamelevelastheconnector’ssurface.7. Turnthecoverwiththecoinclockwisesothatthearrowonthe coverturnsfromOPENtoCLOSE.Makesurethatthecoveris closedproperly!

Note: • In order to ensure the maximum life span of the connector’s battery cover, open it only when you need to change the battery. We recommend that you change the sealing ring of the battery cover every time you change the battery. You can get the sealing ring/battery kits from well-equipped Polar retailers and authorized Polar Services. In the USA and Canada: Additional sealing rings are available from an authorized Polar Service Center only.• Keep the batteries away from children. If swallowed, contact a doctor immediately.• Batteries should be disposed of properly according to local regulations.

1. Openthebatterycoverofthe connectorbyturningitcounter clockwisewithacoinfromthe CLOSEpositiontotheOPEN position.2. Removethebatterycover,liftthe batteryandreplaceitwitha newbattery.3. Removethesealingringofthe batterycoverandreplaceitwith anewring.

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10.1 INTERFERENCEDURINGEXERCISE

ElectromagneticInterferenceDisturbancesmayoccurnearhighvoltagepowerlines,trafficlights,overheadlinesofelectricrailways,electricbuslinesortrams,televisions,carmotors,bikecomputers,somemotordrivenexerciseequipment,cellularphones,orwhenyouwalkthroughelectricsecuritygates.

ExerciseEquipmentSeveralpiecesofexerciseequipmentwithelectronicorelectricalcomponentssuchasLEDdisplays,motors,andelectricalbrakesmaycauseinterferingstraysignals.Totrytotackletheseproblems,relocatethewristunitasfollows:1. Removethetransmitterfromyourchestandusetheexercise equipmentasyouwouldnormally.2. Movethewristunitarounduntilyoufindanareainwhichit displaysnostrayreadingordoesnotflashtheheartsymbol. Interferenceisoftenworstrightinfrontofthedisplaypanelof theequipment,whiletheleftorrightsideofthedisplayis relativelyfreeofdisturbance.3. Putthetransmitterbackonyourchestandkeepthewristunitin thisinterference-freeareaasfarasitispossible.4. IfthePolarheartratemonitorstilldoesnotworkwiththe exerciseequipment,thispieceofequipmentmaybeelectrically toonoisyforwirelessheartratemeasurement.

CrosstalkWheninnon-codedmode thewristunitpicksuptransmittersignalswithin3feet/1meter.Simultaneousnon-codedsignalsfrommorethanonetransmittercancauseanincorrectreadout.

UsingthePolarHeartRateMonitorinaWaterEnvironmentYourPolarheartratemonitoriswaterresistantandcanbeusedwhenswimming.Thefitnessheartratemonitorisnot,however,adivinginstrument.Tomaintainthewaterresistance,donotpressthebuttonsofthewristunitunderwater.

Usersmeasuringtheirheartrateinwatermayexperienceinterferenceforthefollowingreasons:• Poolwaterwithahighchlorinecontentandseawaterarevery conductive.Theelectrodesofatransmittermayshort-circuit, whichpreventsECGsignalsfrombeingdetectedbythe transmitter.• Jumpingintowaterorstrenuousmusclemovementduring competitiveswimmingmaycausewaterresistancethatshifts thetransmitteronthebodytoalocationwhereitisnotpossible topickupECGsignals.• TheECGsignalstrengthdependsontheindividualandalso variesdependingonanindividual’stissuecomposition. Thepercentageofpeoplewhohaveproblemsinheartrate measuringisconsiderablyhigherinwaterthaninotheruse.

10.PRECAUTIONS

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10.2 MINIMIZINGPOSSIBLERISKSWHEN EXERCISINGExercisemayincludesomerisk.Beforebeginningaregularexerciseprogram,itisrecommendedthatyouanswerthefollowingquestionsconcerningyourhealthstatus.Ifyouansweryestoanyofthesequestions,werecommendthatyouconsultadoctorbeforestartinganytrainingprogram.

• Haveyoubeenphysicallyinactiveforthepast�years?• Doyouhavehighbloodpressureorhighbloodcholesterol?• Doyouhavesymptomsofanydisease?• Areyoutakinganybloodpressureorheartmedication?• Doyouhaveahistoryofbreathingproblems?• Areyourecoveringfromaseriousillnessormedicaltreatment?• Doyouuseapacemakeroranotherimplantedelectronicdevice?• Doyousmoke?• Areyoupregnant?

Notethatinadditiontoexerciseintensity,medicationsforheart,bloodpressure,psychologicalconditions,asthma,breathingetc.aswellassomeenergydrinks,alcoholandnicotinemayaffectyourheartrate.

Itisimportanttobesensitivetoyourbody’sresponsesduringexercise.Ifyoufeelunexpectedpainorexcessivefatiguewhenexercising,itisrecommendedthatyoustoptheexerciseorcontinueatalighterintensity.

Noticetoindividualswithpacemakers,defibrillatorsorotherimplantedelectronicdevices.IndividualswhohaveapacemakerusethePolarfitnessheartratemonitorattheirownrisk.Beforestartinguse,wealwaysrecommendamaximalexercisestresstestunderadoctor’ssupervision.ThetestistoensurethesafetyandreliabilityofthesimultaneoususeofthepacemakerandthePolarfitnessheartratemonitor.

Ifyouareallergictoanysubstancethatcomesintocontactwithyourskinorifyoususpectanallergicreactionduetousingtheproduct,checkthelistedmaterialsonTechnicalSpecificationschapter.Toavoidanyskinreactiontothetransmitter,wearitoverashirt.However,moistentheshirtwellundertheelectrodestoensureflawlessoperation.

Thecombinedimpactofmoistureandintenseabrasionmaycauseablackcolortocomeoffthetransmitter’ssurface,whichmightstainlight-coloredclothesespecially.

92 ENGLISH

WhatshouldIdoif......Idon’tknowwhereIaminthemenu?PressandholdtheBackbuttonuntilthetimeofdayisdisplayed.

...thereisnoheartratereading(00/--)?1. Checkthattheelectrodesofthetransmitteraremoistenedandthatyouarewearingitasinstructed.2. Checkthatyouhavekeptthetransmitterclean.3. CheckthattherearenosourcesofelectromagneticradiationinclosevicinitytothePolarwristunit,suchasTVsets,cellularphones, CRTmonitorsetc.4. CardiacarrhythmiamaycauseirregularreadingsoracardiaceventmayhavealteredyourECGwaveform.Inthesecases,consultyour physician.

...heartsymbolflashesirregularly?1. Checkthatyourwristunitisinsidethetransmissionrangeandnotfurtherthat3feet/1meterfromthePolartransmitteryouarewearing.2. Checkthattheelasticstraphasnotbecomelooseduringexercise.3. Makesurethattheelectrodesofthetransmitteraremoistened.4. Makesurethatthereisnootherheartratetransmitterwithinthereceptionrange(3feet/1meter).�. Cardiacarrhythmiamaycauseirregularreadings.Inthiscase,consultyourphysician.

...theheartratereadingbecomeserraticorextremelyhigh?Strongelectromagneticsignalscancauseerraticreadings.Somoveawayfrompossiblesourcesofdisturbancesuchashigh-voltagepowerlines,trafficlights,overheadlinesofelectricrailwaysortrams,carmotors,bikecomputers,somemotor-drivenexerciseequipment(likefitnesstesters)orcellularphones.

Ifmovingawaydoesnothelpandtheheartratereadingremainserratic,slowdownyourspeedandcheckyourpulsemanually.Ifyoufeelitcorrespondstothehighreadingonthedisplay,youmaybeexperiencingcardiacarrhythmia.Mostcasesofarrhythmiaarenotserious,butconsultyourdoctornevertheless.

...thedisplayisblank?ThePolarheartratemonitorisinbatterysavingmodewhenitisdispatchedfromthefactory.Toactivateit,pressanyofthebuttonstwice.WELCOMETOPOLARFITNESSWORLDisdisplayed.SeethesectionBasicSettings.

11.FREQUENTLYASKEDQUESTIONS

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...thedisplayisfading?Usuallythefirstsignofanexpiredbatteryisthefadingofthedigitswhenusingthebacklightorthelowbatteryindicator .Havethebatterieschecked.

...thewristunitbatteryneedstobechanged?WerecommendthatallserviceshouldbedonebyanauthorizedPolarServiceCenter.The2-yearInternationalGuaranteedoesnotcoverdamageorconsequentialdamagecausedbyservicenotauthorizedbyPolarElectro.ThePolarServiceCenterwilltestyourwristunitforwaterresistanceafterbatteryreplacementandmakesafullperiodiccheckofyourcompletePolarheartratemonitor.

...someoneelsestartsusingmywristunit?Eachtimetheuserchanges,thenewusershouldenterherorhisuserinformationsettingsfirstandthencreateanewProgram.ChangingtheuserinformationorcreatinganewProgramdoesnotdeletethesaveddatafromtheDaily,Weekly,andTotalsFiles.

...thebuttonsdonotreact?Resetthewristunit.Resettingclearsthedateandtimesettings.PressallbuttonsexcepttheLightbuttonatthesametimeuntilthedisplayisfilledwithdigits.PressOK.Forfurtherinformation,seethesectionBasicSettings.IfyouhavealreadysettheBasicSettingsonce,youcanskipthemaftersettingthedatebypressingandholdingtheBackbutton.Ifyoudonotpressanybuttonafteryouresetthewristunit,withinoneminutethewristunitgoestotheTimeofDaydisplay.Ifthisdoesnotwork,havethebatterieschecked.

...theUpdatedOwnZonelimitsvaryalot?Heartratevariabilityreactssensitivelytoallchangestakingplaceinyourbodyandenvironment.TheOwnZoneheartratelimitsareaffectedby,amongstotherthings,yourstateoffitness,thetimeofdayoftheOwnZonedetermination,thetypeofexerciseandyourstateofmind.ThelowerlimitoftheOwnZonecanvaryforthesamepersonby�-10beatsbutasmuchas30beatsispossible.HoweveritisimportantthattheexercisecarriedoutintheOwnZonefeelslightormoderate.Forexample,ifyouraiseyourheartratetoorapidlyafterthefirststage,youmayreceiveOwnZoneheartratelimitsthataretoohigh.IftheOwnZonelimitsseemtobetoohigh,werecommendthattheOwnZonedeterminationberepeated.

94 ENGLISH

12.TECHNICALSPECIFICATIONYourPolarfitnessheartratemonitorisdesignedto• helpuserstoachievetheirpersonalfitnessgoals• indicatethelevelofphysiologicalstrainandintensityduringanexercisesessionNootheruseisintendedorimplied.

WaterresistanceofPolarproductsistestedaccordingtoInternationalStandardISO2281.Productsaredividedintothreedifferentcategoriesaccordingtotheirwaterresistance.CheckthebackofyourPolarproductforthewaterresistancecategoryandcompareittothechartbelow.Pleasenotethatthesedefinitionsdonotnecessarilyapplytoproductsofothermanufacturers.

Markingonthecaseback

Waterresistant

Waterresistant�0m

Waterresistant100m

Washsplashes,sweat,raindropsetc.

X

X

X

Bathingandswimming

X

X

Skindivingwithsnorkel(noairtanks)

X

SCUBAdiving(withairtanks)

WaterresistantcharacteristicsSplashes,raindropsetc.

Minimumforbathingandswimming*

ForfrequentuseinwaterbutnoSCUBAdiving

*These characteristics also apply to Polar WearLink Transmitter having Water resistant 30m marking on them.

9�ENGLISH

WRISTUNITBatterytype: CR2032Batterylife: Average1.�years (1h/day,7days/weekexercise)Operatingtemperature: 14°Fto122°F/-10°Cto+�0°CWriststrapmaterial: PolyurethaneBackcoverandwriststrapbuckle: Stainlesssteelcomplyingwith theEUDirective94/27/EUand amendment1999/C20�/0�on thereleaseofnickelfromproducts intendedtocomeintodirectand prolongedcontactwiththeskin.Watchaccuracy: betterthan±0.�seconds/day at77°F/2�°Ctemperature.Accuracyofheartratemeasurement: ±1%or±1bpm,whicheverlarger, definitionappliestosteadystate conditions

TRANSMITTERBatterytype: CR202�Batterylife: Average2years(1h/day,7days/week)Batterysealingring: O-ring20.0x1.0MaterialFPMOperatingtemperature: 14°Fto122°F/-10°Cto+�0°CConnectormaterial: PolyamideElasticstrapmaterial: 3�%Polyester,3�%Polyamide, 30%Polyurethane

LIMITVALUESChronometer 23h�9min�9sHeartratelimits 30-199bpmTotaltime 0-9999h�9min�9sTotalcalories 0-999999kcalTotalexercisecount 6��3�Birthday 1921-2020OwnRelax 1-200ms

SYSTEMREQUIREMENTS

PolarWebLinkusingIrDacommunication• PC• Windows®98/98SE/ME/2000/XP/Vista• IrDAcompatibleport(anexternalIrDAdeviceor aninternalIRport)

PolarUpLinkTool• PC• Windows®98/98SE/ME/2000/XP/Vista• Soundcard• Dynamicloudspeakersorheadphones

96 ENGLISH

13.LIMITEDPOLARINTERNATIONALGUARANTEE• ThislimitedPolarinternationalguaranteeisissuedbyPolarElectroInc.fortheconsumerswhohavepurchasedthisproductintheUSAor Canada.ThislimitedPolarinternationalguaranteeisissuedbyPolarElectroOyfortheconsumerswhohavepurchasedthisproductin othercountries.• PolarElectroInc./PolarElectroOyguaranteestotheoriginalconsumer/purchaserofthisproductthattheproductwillbefreefromdefects inmaterialorworkmanshipfortwoyearsfromthedateofpurchase.• PleasekeepthereceiptorPolarCustomerServiceCard,whichisyourproofofpurchase!• Theguaranteedoesnotcoverbattery,damageduetomisuse,abuse,accidentsornon-compliancewiththeprecautions; impropermaintenance,commercialuse,crackedorbrokencasesandelasticstrap.• Theguaranteedoesnotcoveranydamage/s,losses,costsorexpenses,direct,indirectorincidental,consequentialorspecial,arisingoutof, orrelatedtotheproduct.Duringtheguaranteeperiodtheproductwillbeeitherrepairedorreplacedatanauthorizedservicecenterfreeof charge.• Thisguaranteedoesnotaffecttheconsumer’sstatutoryrightsunderapplicablenationalorstatelawsinforce,ortheconsumer’srights againstthedealerarisingfromtheirsales/purchasecontract.

ThisCEmarkingshowscomplianceofthisproductwithDirective93/42/EEC.

ThiscrossedoutwheeledbinmarkingshowsthatPolarproductsareelectronicdevicesandareinthescopeofDirective2002/96/ECof theEuropeanParliamentandoftheCouncilonwasteelectricalandelectronicequipment(WEEE).Theseproductsshouldthusbedisposed ofseparatelyinEUcountries.Theproductshavebeenputonthemarketafter13August200�.Polarencouragesyoutominimizepossible effectsofwasteontheenvironmentandhumanhealthalsooutsidetheEuropeanUnionbyfollowinglocalwastedisposalregulations and,wherepossible,utilizeseparatecollectionofelectronicdevices. Copyright©2007PolarElectroOy,FIN-90440KEMPELE,Finland.PolarElectroOyisaISO9001:2000certifiedcompany.Allrightsreserved.NopartofthismanualmaybeusedorreproducedinanyformorbyanymeanswithoutpriorwrittenpermissionofPolarElectroOy.

Thenamesandlogosmarkedwitha™symbolinthisusermanualorinthepackageofthisproductaretrademarksofPolarElectroOy.Thenamesandlogosmarkedwitha®symbolinthisusermanualorinthepackageofthisproductareregisteredtrademarksofPolarElectroOy,exceptthatWindowsisaregisteredtrademarkofMicrosoftCorporation.

0537

97ENGLISH

14.DISCLAIMER• Thematerialinthismanualisforinformationalpurposesonly.Theproductsitdescribesaresubjecttochangewithoutpriornotice, duetothemanufacturer’scontinuousdevelopmentprogram.• PolarElectroInc./PolarElectroOymakesnorepresentationsorwarrantieswithrespecttothismanualorwithrespecttotheproducts describedherein.• PolarElectroInc./PolarElectroOyshallnotbeliableforanydamages,losses,costsorexpenses,direct,indirectorincidental, consequentialorspecial,arisingoutof,orrelatedtotheuseofthismaterialortheproductsdescribedherein.

Thisproductisprotectedbyoneorseveralofthefollowingpatents:FI��293,FI88223,US�491474,DE421��49,GB22�7�23B,HK113/1996,SG9�91671-4,FI110303,WO96/20640,EP074818�,US6104947,FI1004�2,WO96/20641,EP0804120,US�840039,FI114202,US6�37227.Otherpatentspending.

Manufacturedby:PolarElectroOyProfessorintie�

FIN-90440KEMPELETel+3�88�202100Fax+3�88�202300

www.polar.fiwww.polarpersonaltrainer.com

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15.INDEX12h/24htimemode................................................................. 11,80Alarmsetting ........................................................................... 79Backlight ............................................................................. 9,4�Basicsettings............................................................................... 11Batteryreplacement...................................................................... 88Buttons........................................................................................... 9Careandmaintenance.................................................................. 88Datacommunication..................................................................... 72Datesettings................................................................................. 80Diary.............................................................................................. 61Dailyfile........................................................................................ ��Disclaimer..................................................................................... 97Exercisesettings........................................................................... 48File................................................................................................ ��Fitnessclasses.............................................................................. 20Fitnesstesttrend.......................................................................... 19Fitnesstest................................................................................... 1�Fitnessbullets............................................................................... 44Frequentlyaskedquestions........................................................... 92Functionsduringtheexercise........................................................ 40Generalsettings............................................................................ 86Guarantee..................................................................................... 96Heartrate ............................................................................... 13Hearttouchfunction....................................................................... 9Heartratesettings........................................................................ 81Heartratezones.......................................................................49-�1HRmax............................................................................................ 84Keylock ................................................................................... 9,86Languagesettings........................................................................ 87Lowbatteryindication ................................................................ 88Moonphaseindicator.................................................................... 10

Follow-upYourAchievements........................................................ ��OwnIndex....................................................................................... 1�OwnRelax...................................................................................... 66OwnZone....................................................................................... �2Pauseanexercise ................................................................... 4�Precautions................................................................................... 90Programcreation........................................................................... 21Programediting............................................................................ 24Programsettings........................................................................... 30Programupdate............................................................................ 32Programviewing........................................................................... 24Reminders..................................................................................... 7�Resetthewristunit....................................................................... 93Resettingtotalsfile....................................................................... 60Returntothetimeofdaydisplay.................................................... 9Settings......................................................................................... 73Startingexerciserecording ..................................................... 39Stopanexercise............................................................................ 47Technicalspecifications................................................................ 94Time2setting............................................................................... 80Timeofdaysetting........................................................................ 80Timersetting................................................................................. 74Totalsfile....................................................................................... �9Transmitter.............................................................................. 13,88Unitssetting................................................................................. 87Usersettings................................................................................. 82Volumesetting.............................................................................. 86Watchsettings.............................................................................. 73Weeklyandmonthlyfollow-up ................................................. 64Weeklyfile..................................................................................... �8

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BUTTONS - Polar USA › support_files › en › C... · Press Press Press Press Press Press Monitor information such as your heart rate and calories burned during your exercise sessions.

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