Polar FT80 manual

Polar FT80 ™ User Manual[...]

Contents 1 . G E T S T A R T E D................................ 4 Get to Know Y our Polar FT80 T raining C o m p u t e r .................................... 4 Wrist Unit Buttons and Menu Structure . . . . 5 D i s p l a y S y m b o l s ............................. 6 Start with Basic Settings. . . . . . . . . . . . . . . . . . . . 7 2 . B E F O R [...]

W a t c h S e t t i n g s .............................. 3 3 T r a i n i n g S e t t i n g s ............................ 3 3 U s e r I n f o r m a t i o n ............................ 3 4 G e n e r a l S e t t i n g s ............................ 3 5 A c c e s s o r y S e t t i n g s .......................... 3 6 Foot pod Calibration* . . . . . .[...]

1. GET ST ARTED Get to Know Y our Polar FT80 T raining Computer The Polar FT80 training computer records and displays your heart rate and other data during training. The W earLink ® + transmitter transmits the heart rate signal to the training computer . The transmitter consists of a connector and strap. Y ou can transfer data easily between your [...]

Wrist Unit Buttons and Menu Structure UP • Adjust values • Scroll through the menu • Scroll through selection lists • Change the watch face with a long press in the time view OK • Select training type or training settings • Confirm selection DOWN • Adjust values • Scroll through the menu • Scroll through selection lists BACK • E[...]

Display Symbols Symbol Description The wrist unit battery level is low . The alarm is active. Sounds are off. T ime 2 is in use. Y ou have one or more new messages. The key lock is active. The Polar S1 foot pod™ is in use. If the symbol is blinking, FT80 is trying to establish a connetion with the foot pod. The Polar G1 GPS sensor is in use. If t[...]

Start with Basic Settings T o activate your FT80, press and hold any button for one second. Once activated, it cannot be switched off. 1. Select Language with UP button and confirm with OK button. 2. Ple ase ente r basic settings is displayed. Press OK . 3. Select Time format . 4. Enter Time . 5. Enter Date . 6. Select Units . Select metric (kilogr[...]

2. BEFORE TRAINING Activate Y our Polar STAR T raining Program The adaptive, personalized, and in-built Polar ST AR T raining Program provides you with the optimum intensity and time targets. The FT80 gives you feedback on your performance after each training session and once a week. The FT80 creates a training program based on your personal inform[...]

5. Next, View week targets? is displayed. Select Yes to view time and calorie targets for your first training week. If you select No . Tr aining progr am active! is displayed and the FT80 returns to T ime view. Time target T arget training time for the week Calorie target T arget calorie expenditure for the week 6. Press DOWN and OK to view your ta[...]

T o view your weekly targets later , select Menu > Applications > Tr aining Progr am > View week targets . T arget Zone Intensity % of HR max T raining benefit Zone 3 HARD: 80-90% • Benefits: increases maximum performance capacity • Feels like: tiredness in muscles and heavy breathing • Recommended for: fit users for short training s[...]

Change/End Y our T raining Program • T o change your fitness goal (from Improve Fitness to Maximize Fitness ): Select Menu > Applications > Tr aining progr am > Change progr am to create a new program. • T o end your active training program: Select Menu > Applications > Tr aining progr am > End progr am > End Progr am? and [...]

T est Y our Fitness Level T o train right and to monitor your progress, it is important to know your current fitness level. The Polar Fitness T est TM is an easy and quick way to measure your cardiovascular fitness and aerobic capacity . The test is performed at rest. The test result is a value called OwnIndex. OwnIndex is comparable to maximal oxy[...]

Perform Polar Fitness T est 1. Wear the transmitter , lie down and relax for 1-3 minutes. 2. In T ime view , select Menu > Applications > Fitness test > Start test . The fitness test begins as soon as the FT80 locates your heart rate. 3. Approximately 5 minutes later , a beep indicates the end of the test, and your test result is displayed[...]

Interpret your fitness test results Interpret the OwnIndex values by comparing your individual values and changes in them over time. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex in the table to the right, and see how they compare to others of the same gender and age. This classification is based on a literature rev[...]

3. TRAINING Wear the T ransmitter Before recording a training session, wear the transmitter first. 1. Wet the electrode areas of the strap well under running water . 2. Attach the connector to the strap. Adjust the strap length to fit it tightly but comfortably . 3. T ie the strap around your chest, just below the chest muscles, and attach the hook[...]

Start T raining 1. Wear the transmitter and the wrist unit. 2. Press OK and select Start tr aining , or long-press OK when you want to start recording your training session. T o modify sounds, heart rate view or other training settings before starting the training session, select Tr aining Settings . See section Settings for more information. Y our[...]

Heart rate graph Name of the exercise Heart rate as a number and graph Number of sets, repetitions, and weights 3. When you have completed a set, the FT80 tells you the optimal recovery time. Sit down to wait and see when your heart rate graph hits the dotted line on the display and you hear a beep. Y ou have now recovered enough. Start next set! i[...]

If you have not yet downloaded workouts from polarpersonaltrainer .com , FT80 still guides your strength training informing you how long to rest between each set. 1. Press OK and select Start strength tr aining . Heart rate graph Heart rate as a number and graph 2. When you have completed a set, the FT80 tells you the optimal recovery time. Sit dow[...]

Start T raining with OwnZone Starting every session with OwnZone determination guarantees safe, effective and individual heart rate zones. Check your OwnZone at least: • when you change training environment or sport. • when you train after more than a week’ s break. • if you have not recovered from previous session/you are not feeling well/[...]

During T raining The following information is displayed during a training session. Press UP/DOWN to change views. Y our training duration is displayed in every view . In zone 1, 2 or 3 (displayed during cardio training) T raining time in the indicated zone Heart rate Heart symbol indicates the zone you are in Heart rate Heart rate during training T[...]

Distance Distance of training (optional GPS sensor or foot pod required to view distance data) Speed Speed of training (optional GPS sensor or foot pod required to view speed data) W eek target (displayed during cardio training if the training program is active) Weekly target intensity zones and the actual training time in each zone T o access Quic[...]

Stop T raining 1. Press BACK to pause training recording. 2. Press BACK again to stop recording altogether . 3. Y ou will receive instant feedback on your training session. See After T raining for more information. Detach the transmitter connector from the strap and rinse the strap under running water after every use. W ash the strap regularly in a[...]

4. AFTER TRAINING T raining Feedback The following training feedback is displayed when you stop recording a training session. Effect T raining effect feedback. See the following page for more information. Intensity T ime spent in zones 1, 2, and 3. Zone limits OwnZone limits (displayed if OwnZone was in use). Calories/Calories f at Expended calorie[...]

One of the following training effect feedbacks is displayed: Fat burn improving T raining at low intensity improves your body's capability to burn fat. Fitness improving T raining at least at moderate intensity improves your cardiovascular fitness. Maximal pe rform. improving T raining at hard intensity improves your maximal performance. Stren[...]

Weekly Follow-up The FT80 automatically reviews your progress. An envelope reminds you to check the previous week’ s training results. Press UP to open the envelope and to view a summary of your training week. Week targets achie ved Y ou have achieved your weekly targets. Results Excellent! / Well done! / Nice! / Fitness maintained / Good trainin[...]

Tr ain a lot more Y ou need to train a lot more to get effects. Tr ain more Y ou do not train enough for improvement. Tr ain more in zone x Y ou need to train more at hard/moderate/light intensity this week. Tr ain like last week Y ou did a good job last week. Keep it up! Tr ain less in zone x Y ou should decrease training at hard/moderate/light in[...]

Fitness T est The FT80 reminds you to take the fitness test by posting an envelope. The result will be incorporated in the next program update. 1. An envelope is displayed. Press UP to open the envelope. Time to test fitness is displayed. 2. Test fitness? Select Yes or No . 3. If you select Yes to perform a new fitness test, see T est Y our Fitness[...]

Review T raining Data • Select Menu > Data > Tr aining files to view information on your 100 most recent training sessions. Select the training you want to view with UP/DOWN . T o delete a training file, select Menu > Data > De lete files > Tr aining file. Select the training file you want to delete. De lete file? is displayed. Sel[...]

Following Fitness T est Results Follow your long-term test results in OwnIndex results containing 47 of your latest OwnIndex values and the dates of the tests. On average, it takes six weeks of regular training to improve your aerobic fitness noticeably . T o improve your aerobic fitness most efficiently , you need to train large muscle groups. 1. [...]

Remember to Relax The Polar OwnRelax® test measures your heart rate and heart rate variability during a five-minute resting period. The result is your resting heart rate (bpm) and OwnRelax value (in milliseconds), corresponding to your body's state of relaxation. Y ou can take the test anywhere, as long as the test environment is peaceful. Th[...]

Following OwnRelax Results Interpret your OwnRelax values by comparing them over time, or to average values for your gender and age groups. 1. Locate your relaxation heart rate level in the top line of the table and choose the corresponding column. 2. Find your gender and age in the left column. 3. Compare to average values for your gender and age [...]

T ransfer Data Use ready-made strenght training exercises or add your own strenght training exercises in polarpersonaltrainer .com and transfer those to your FT80 to guide your strength training session. After training session(s), follow-up easily your fitness level development by transferring training data from FT80 to polarpersonaltrainer .com . [...]

5. SETTINGS Watch Settings Select Menu > Settings > Watch, time and date . • Alarm : Set the alarm to go on Once , from Monday to Friday , Eve ry day , or turn it Off . Press BACK to stop the alarm or OK to snooze for 10 minutes. The alarm cannot be used during training. • Time : Set two different time of day settings: the local time and [...]

• Zone lock : Select Z o n e1/2/3 to train in a specific heart rate zone or set the zone lock Off . Y ou can also lock a zone during training. • Zone 1 limits : Adjust your zone 1 limits manually . When setting the upper limit, the lower limit of zone 2 is set automatically . • Zone 2 limits : Adjust your zone 2 limits manually . When setting[...]

2. Mode r ate (1-3 hours pe r week) : Y ou participate regularly in recreational sports. For instance, you run 5-10 km or 3-6 miles per week or spend 1-3 hours per week in comparable physical activity , or your work requires modest physical activity . 3. High (3-5 hours pe r week) : You participate at least 3 times a week in heavy physical training[...]

Accessory Settings Foot pod Calibration* Calibrate foot pod during training (on-the-fly calibration) 1. T o make sure that the food pod function is on, select Menu > Settings > Tr aining settings > Speed sensor > Footpod and press OK . 2. Y ou have two options for calibrating the foot pod: • Stop running, stand still, and press and ho[...]

6. IMPORT ANT INFORMA TION Register your Polar product at http://register .polar .fi/ to ensure we can keep improving our products and services to better meet your needs. The username for your Polar Account is always your email address. The same username and password are valid for Polar product registration, polarpersonaltrainer .com, Polar discuss[...]

Keep your training computer clean. T o maintain the water resistance, do not wash the training computer with a pressure washer , and do not press buttons under water . Clean the training computer with a mild soap and water solution and rinse it with clean water . Do not immerse it in water . Dry it carefully with a soft towel. Never use alcohol or [...]

Changing Batteries The FT80 training computer and the WearLink ® + transmitter both have a user changeable battery . T o change the battery yourself, please follow the instructions carefully as instructed in chapter Change Batteries Y ourself. Prior to changing the batteries, please note the following: • The low battery indicator is displayed wh[...]

1. Open the battery cover with a coin by turning it from CLOSE to OPEN. 2. • When changing wrist unit battery (2a), remove the battery cover and lift the battery out carefully with a suitable sized small rigid stick or bar , such as a toothpick. A non-metal tool is preferable. Be careful not to damage the metal sound element (*) or the grooves. I[...]

Precautions The Polar training computer shows your performance indicators. It indicates the level of physiological strain and intensity during your training session. No other use is intended or implied. Minimizing Risks When T raining T raining may include some risk. Before beginning a regular training program, answer the following questions concer[...]

If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product, check the listed materials in T echnical Specifications. T o avoid any skin reaction to the transmitter , wear it over a shirt, but moisten the shirt well under the electrodes to ensure flawless operation. The[...]

FT80 may be worn when swimming . T o maintain water resistance, do not press buttons under water . For more information, visit http://support.polar .fi. Water resistance of Polar products is tested according to International Standard ISO 2281. Products are divided into three categories according to their water resistance. Check the back of your Pol[...]

T roubleshooting If you don't know where you are in the menu , press and hold BACK until time is displayed. If there are no reactions to any buttons or the wrist unit displays unusual readings, reset the wrist unit by pressing four buttons (UP , DOWN, BACK and LIGHT) simultaneously for four seconds. All other settings but time and date are sav[...]

T echnical Specifications Wrist Unit Battery type CR 2025 Battery lifetime Average 8 months (training 1h/day 7 times a week) Battery cap sealing ring O-ring 23.0 x 0,6 Material EPDM Operating temperature -10 °C to +50 °C / 14 °F to 122 °F Wrist strap material Polyurethane Front cover , back cover , battery cap and wrist strap buckle Stainless s[...]

Guarantee and Disclaimer Limited Polar International Guarantee • This guarantee does not affect the consumer’s statutory rights under applicable national or state laws in force, or the consumer’s rights against the dealer arising from their sales/purchase contract. • This limited Polar international guarantee is issued by Polar Electro Inc.[...]

Disclaimer • The material in this manual is for informational purposes only . The products it describes are subject to change without prior notice, due to the manufacturer’s continuous development program. • Polar Electro Inc. / Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products[...]

Manufactured by Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.fi[...]