Polar Electro Polar F55 manuale d’uso

BUTTONS Press OK to enter the menu. Press the / buttons to move forward in the menus. Press and hold the Back button to return to the Time of Day display. Back Light OK User Manual Polar F55™ Manufactured by Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +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 pers[...]

5 ENGLISH 1. GETTING STARTED - PERSONALIZE YOUR POLAR F55 ...................................................................................................... 8 1.1 PRODUCT ELEMENTS .............................................................................................................................................. 8 1.2 WRIST UNIT BUTTON[...]

6 ENGLISH 4. REACH YOUR GOAL - START EXERCISING ....................................................................................................................... 39 4.1 ST AR TING EXERCISE RECORDING .......................................................................................................................... 39 4.2 FUNCTIONS DURIN[...]

7 ENGLISH 9. CARE AND MAINTENANCE ............................................................................................................................................... 88 10. PRECAUTIONS .........................................................................................................................................................[...]

8 ENGLISH 1.1 PRODUCT ELEMENTS The Polar fitness heart rate monitor set consists of the following items: 1. GETTING ST ARTED - PERSONALIZE YOUR POLAR F55 Wrist Unit The wrist unit includes Polar Keeps U Fit - Own Workout Program. Y ou can create, update, and monitor your Program with the wrist unit. Polar WearLink™+ Coded T ransmitter T ransmitt[...]

9 ENGLISH 1.2 WRIST UNIT BUTTONS AND SYMBOLS Note: 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 • Switch the backlight on. By pr es sin g an d h ol din g th e L ig ht bu tt on, y ou ca n: Lock and unlock all the buttons, [...]

10 ENGLISH The envelope reminds you to check the exercises from last week or to perform the Polar Fitness T est. For further information, see the section Weekly and Monthly Follow-Up. The battery symbol indicates that the wrist unit battery is low . For further information, see the chapter Care and Maintenance. The alarm symbol indicates that the a[...]

11 ENGLISH 1.3 BASIC SETTINGS Start from the Basic Settings mode when you use your product for the first time. Y ou only need to activate the blank wrist unit once. Once activated, the wrist unit cannot be switched off. Alternatively , you can transfer the Basic Settings to the wrist unit from your computer . For further information, see the chapt[...]

12 ENGLISH 6. Date: Press the / buttons to select the month ( mm ) or day ( dd ). Press OK. • Press the / buttons to select the day ( dd ) or month ( mm ). Press OK. • Press the / buttons to select the year ( yy ). Press OK. 7. Units: Press the / buttons to select kilograms and centimeters ( KG/CM ) or pounds and feet ( LB/FT ). Press OK. Note:[...]

13 ENGLISH 1.4 MEASURING YOUR HEART RA TE To mea sure yo ur hea rt rat e, y ou nee d t o w ear the tr ans mit ter . Heart rate coding reduces interference from other heart rate monitors that are close by . T o make sure that the code search is successful and ensure trouble-free heart rate monitoring, keep the wrist unit within 3 feet/1 meter of you[...]

14 ENGLISH 3. T ie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap. 4. Check that the wet electrode areas are firmly against your skin and that the Polar logo of the connector is in a central, upright position. 5. Wear the wrist unit as a watch. In the T ime of Day display , press OK to [...]

15 ENGLISH OwnIndex is a result of the Polar Fitness T est that is an easy , safe and quick way to estimate your aerobic fitness. The OwnIndex is based on your heart rate and heart rate variability at rest as well as on your gender , height, body weight, and self assessed physical activity . OwnIndex is a score, which is comparable to VO 2max (ml/[...]

16 ENGLISH 2.1 PERFORMING THE FITNESS TEST Note: Before you can perform the Polar Fitness T est, you need to enter your personal user information and long-term physical activity level in the User Settings and to wear your transmitter . It takes 3-5 minutes to perform the test. T o get reliable test results, the following basic requirements apply: ?[...]

17 ENGLISH If you have not set your long-term physical activity level in User Settings, Activity is displayed. Press the / buttons to select TOP , HIGH , MODERA TE , or LOW . Press OK. The activity level is an assessment of your level of physical activity . Select the alternative that best describes the overall amount and intensity of your physical[...]

18 ENGLISH The test begins with Fitness T est and your heart rate being displayed. The increasing number of arrows indicates that the test is in progress. Stay relaxed. Keep your hands beside your body and limit body movements and communication with other people. Note: • If USER SETTINGS MISSING appears, some of the user settings are missing. Pre[...]

19 ENGLISH 2.2 FITNESS TEST TREND Fitness T est T rend contains your OwnIndex results. In the Fitness T est T rend you can view your 47 most recent OwnIndex results. When the trend view becomes full, the next OwnIndex result replaces the oldest. If you want to save the data for a longer period, transfer the Fitness T est T rend to the polarpersonal[...]

20 ENGLISH Fitness Classes The Polar Fitness T est result, your OwnIndex, is most meaningful when comparing your individual values and changes in them. OwnIndex can also be interpreted according to your gender and age. Locate your OwnIndex on the table to find your current cardiovascular fitness classification, compare it with those who are of t[...]

21 ENGLISH 3.1 KEEPS U FIT - OWN WORKOUT PROGRAM The Polar Keeps U Fit - Own Workout Program is based on your current fitness level, giving you guidance on how much you need to exercise to achieve your personal fitness goals. The persona lized Keeps U Fit - Own W orko ut Program he lps you to pl an your exer cise by recom mending total exercise d[...]

22 ENGLISH 3.1.1 CREA TING YOUR PROGRAM This section provides you with step-by-step information on how to create your Keeps U Fit - Own Workout Program. T o be able to get an accurate exercise program, start by measuring your fitness level as instructed in the chapter T est Y our Fitness Level - Get Y our OwnIndex. 1. Start from the T ime of Day d[...]

23 ENGLISH 5. OwnIndex: The determination of your current fitness level affects the amount of exercise at different intensity levels that the Program recommends. • If you have already performed the Fitness T est, your latest OwnIndex value is displayed. If you know your maximal aerobic power (VO 2max , ml/kg/min) from a laboratory measurement or[...]

24 ENGLISH 3.1.2 VIEW AND EDIT YOUR PROGRAM This section describes how you can view and edit your Keeps U Fit - Own Workout Program. 1. If you start from the T ime of Day display , press OK. Exercise is displayed. 2. Press the / buttons to select Program . Press OK. 3. Press the / buttons to select CARDIO . Press OK. 4. Press the / buttons to selec[...]

25 ENGLISH Light Moderate Hard The height of the bar indicates the weekly exercise target in the intensity zone. Your Weekly Exercise T argets Weekly T argets T arget exercise count per week T arget total exercise duration per week T arget total calories (Cal/kcal) you should burn in your weekly exercise Press the button to proceed. Weekly HR zones[...]

26 ENGLISH Press OK to view the target exercise durations in different intensity zones. *Polar target heart rate intensity definition is modified from international exercise science authorities’ recommendations in which Light intensity can reach lower than 60% HR max . Light Exercising in the Light* intensity zone (60-70% HR max ) is good for i[...]

27 ENGLISH Your Exercise Session T argets If you start from the T ime of Day display , repeat steps 1-4 on page 24, and press the / buttons until W eekly Exercises is displayed. Weekly Exercises: Depending on your exercise count selection, your weekly exercise time is divided into individual exercise sessions of different durations. Exercise sessio[...]

28 ENGLISH Exercise Session T argets: Exercise name/T argets T arget exercise duration T arget calories (Cal/kcal) you should burn in this exercise session Press the button to proceed. Alternatively , press OK to edit the exercise session targets and continue from Editing Exercise T argets. Alternatively , press and hold the Light button to delete [...]

29 ENGLISH Deleting Exercise Session Y ou can delete a selected exercise session by pressing and holding the Light button in the Exercise Session T argets view . 1. DELETE EXERCISE? is displayed. Press the / buttons to select YES or NO . Press OK. 2. If you select Y es, the wrist unit displays ARE YOU SURE? If you do not want to delete the exercise[...]

30 ENGLISH 3.1.3 PROGRAM SETTINGS In the Program Settings menu you can switch the OwnZone (automatic determination of your target heart rate zone) and Program on or off and rename your Program exercises. 1. Start from the T ime of Day display . Press OK. Exercise is displayed. 2. Press the / buttons to select Program . Press OK. 3. Press the / butt[...]

31 ENGLISH Renaming Exercise Sessions Y ou can rename each exercise session with eight letters. The available digits are: 0-9, space, A-Z, a-z, - % / ( ) * + . : ? Press the / buttons to select the exercise session you want to rename. Press OK. • The adjustable letter is underlined and blinking. Press the / buttons to change the letter . • Pres[...]

32 ENGLISH 3.1.4 UPDA TE YOUR PROGRAM There are two ways you can update your Keeps U Fit - Own Workout Program: editing the exercise sessions of your current Program and creating an entirely new Program. If you feel from the beginning that some of the exercise sessions are too hard or too easy for you, you can change the exercise session targets. F[...]

33 ENGLISH 3.2 POLAR BODY WORKOUT Polar Body Workout™ is your guide to strength (resistance) training. Y ou can create and edit a body workout with the wrist unit and follow your progress while exercising. Based on your user settings, the wrist unit provides you a default body workout with movements, count of sets, repetitions, and weights recomm[...]

34 ENGLISH 3.2.1 CREA TING YOUR BODY WORKOUT 1. Start from the T ime of Day display . Press OK. Exercise is displayed. 2. Press the / buttons to select Program . Press OK. 3. Press the / buttons to select BODY . Press OK. 4. Press the / buttons to select CREA TE . Press OK. 5. The wrist unit displays BODY EXERCISE and your body workout targets in a[...]

35 ENGLISH 3.2.2 VIEW AND EDIT YOUR BODY WORKOUT This section describes how you can view and edit your body workout. 1. If you start from the T ime of Day display , press OK. Exercise is displayed. 2. Press the / buttons to select Program . Press OK. 3. Press the / buttons to select BODY . Press OK. 4. Press the / buttons to select EDIT . Press OK.[...]

36 ENGLISH Editing Count of Sets If you start from the T ime of Day display , repeat steps 1-6. 7. Sets: Press the / buttons to adjust count of sets (1-3). Press OK. The wrist unit displays SETS UPDA TED and returns to the movement list. Deleting Movement If you start from the T ime of Day display , repeat steps 1-6. 7. DELETE MOVEMENT? is displaye[...]

37 ENGLISH Muscle group Cursor shows you the selected movement Name of the selected movement 7. Press the / buttons to select the desired movement. Press OK. 8. Sets: Press the / buttons to adjust the count of sets. Press OK. The wrist unit displays MOVEMENT ADDED and returns to the movement list. Note: One movement can exist only once in the body [...]

38 ENGLISH 3.2.3 BODY WORKOUT SETTINGS In the bod y w ork out se tti ngs you ca n s wit ch the bod y w ork out on or off and rename your body workout. 1. Start from the T ime of Day display . Press OK. Exercise is displayed. 2. Press the / buttons to select Program . Press OK. 3. Press the / buttons to select BODY . Press OK. 4. Press the / buttons[...]

39 ENGLISH 4. REACH YOUR GOAL - ST ART EXERCISING In the Exercise menu you can view and record your exercise information, such as your heart rate, exercise time, and energy expenditure. 4.1 ST ARTING EXERCISE RECORDING 1. Wear the transmitter as described in the section Measuring Y our Heart Rate. When you wear your transmitter during an exercise s[...]

40 ENGLISH • If OwnZone is displayed, see the section OwnZone. • If you want to skip the OwnZone® determination and use the previously determined OwnZone, press OK. In this case, if you have not determined your OwnZone before, your age-based heart rate limits are used. • If you have selected a Program exercise, but do not want to determine y[...]

41 ENGLISH Calories (displayed as Cal/kcal, dep end ing on you r u nit s s etti ngs ) The calories you have burned until now . HR zones (displayed if Program exercise is selected) The time spent in your present intensity zone. The intensity zone symbol shows you the zone you are at the moment. The target intensity zone bar is highlighted, if you ar[...]

42 ENGLISH Body exercise (displayed if the body workout is selected) Press OK to start the body workout. Body workout movements in the recommended performance order alternate with the movement information view . Body workout movements Cursor shows you the selected movement Count of sets Muscle group Information on the selected movement Count of set[...]

43 ENGLISH When you have completed all the sets of the movement, press OK. The name of the movement and COMPLETED are displayed for a moment, the wrist unit returns to the movement list. After completing the set, the movement is removed from the movement list. Alternatively , if you do not want to perform all the sets at once, press the Back button[...]

44 ENGLISH Changing the Displayed Exercise Information In the Exercise and Calories display , you can change the upper row information to personalize the display by pressing and holding the button. Exercise duration T ime of Day Calories (Cal/kcal) Fitness bullets - a bullet appears for every 10 minutes in the target heart rate zone equaling one ho[...]

45 ENGLISH Switching the Backlight On Press the Light button and the display is illuminated for a few seconds. After you have illuminated the display once while exercising night mode symbol appears in the display . The display automatically illuminates each time you press any button or bring the wrist unit near the Polar logo on the transmitter , u[...]

46 ENGLISH Changing Settings During Exercise Y ou can change the settings while recording your exercise or you can pause the exercise recording while modifying your settings. 1. If you want to change the settings without pausing the exercise recording, press and hold OK. Alternatively , if you want to pause the exercise recording, press the Back bu[...]

47 ENGLISH 4.3 STOPPING THE EXERCISE 1. Press the Back button. Y our current heart rate is displayed. Exercise recording is paused. is displayed. 2. Select EXIT with the / buttons and press OK. Summary of your exercise is displayed. Exercise duration (hh.mm.ss) Calories burned during the exercise (Cal/kcal) The maximum (max) and average (avg) heart[...]

48 ENGLISH 4.4 EXERCISE SETTINGS In the Exercise Settings menu you can view and select your next exercise session and settings used during exercise. 1. Start from the T ime of Day display . Press OK. 2. Exercise is displayed. Press OK. 3. Press the / buttons to select SETTINGS . Press OK. 4. Press the / buttons to select EXERCISE , HR ALARM , or HR[...]

49 ENGLISH HR Alarm Setting Select VOL 2 (loud), VOL 1 (quiet), or alarm OFF with the / buttons. Press OK. If you select V ol 2 or V ol 1 the alarm sounds if you are not within your target heart rate zone while exercising. HR View Setting Press the / buttons to select HR (beats per minute), or HR% (a percentage of your maximum heart rate). Press OK[...]

50 ENGLISH MANUAL: Instead of determining your target heart rate zone by using OwnZone or Automatic limits, you can determine your target heart rate limits manually by using the age formula. The wrist unit displays your previously determined heart rate limits. Alternatively , if you have not determined the manual limits before your age-based limits[...]

51 ENGLISH Y our target heart rate zone is a range between lower and upper heart rate limits expressed as percentages of your maximum heart rate (HR max ) or as beats per minute (bpm). HR max is the highest number of heartbeats per minute during maximum physical exertion. The wrist unit calculates your HR max according to your age: Maximum heart ra[...]

52 ENGLISH 4.5 OWNZONE Y our Polar fitness heart rate monitor is able to determine your individual exercise heart rate zone automatically . This is called OwnZone (OZ) an d it can be dete rmined d uring a warm-up period l asting 1 -5 minut es by wa lking, j ogging, or in ot her exer cise modes. The main idea is that you start exercising slowly at [...]

53 ENGLISH Determining Your OwnZone Heart Rate Limits Check the following before you start to determine your OwnZone: • Y ou have set your user information correctly . • Y ou have switched the OwnZone function on. Each time you start saving exercise information and have the OwnZone function on, the wrist unit starts finding your OwnZone. For f[...]

54 ENGLISH 5. At some point during the five stages, you hear two beeps. Y our OwnZone has been determined. If the OwnZone determination succeeds, the following information is displayed: OwnZone Updated OwnZone heart rate limits as beats per minute (bpm) or as a percentage of your maximum heart rate (%HR max ) depending on your settings Y our curre[...]

55 ENGLISH 5. FOLLOW-UP YOUR ACHIEVEMENTS 5.1 DAIL Y FILE In the Daily File you can view detailed exercise information from your 26 most recent exercise sessions, such as exercise duration, calories burned, maximum and average heart rate and exercise time in different intensity zones. When the File becomes full, the oldest File information is repla[...]

56 ENGLISH The following information is displayed: Exercise name, if the Program exercise or body workout was selected while exercising. Alternatively , if the Manual exercise was selected, Exercise is displayed. Graphic bars indicate the amount of exercise performed. The height of the bar indicates the exercise duration. The selected exercise is s[...]

57 ENGLISH T ime in Zone (displayed if the Manual exercise or body workout was selected while exercising and HR limits were on) Heart rate limits Exercise duration between heart rate limits Heart Rate Maximum (Max) and average (A vg) heart rate in beats per minute alternate with the percentage of maximum heart rate reading. HR zones (displayed if t[...]

58 ENGLISH 5.2 WEEKL Y FILE Y ou can check the automatically saved weekly Diary information in the Weekly File. The W eekly File includes information for the 26 most recent weeks. When the Weekly File becomes full, the next week’ s information replaces the oldest. The Diary is saved in the Weekly File on Sunday at midnight. At the same time, the [...]

59 ENGLISH Calories The last day of the selected week Cumulative exercise calories (Cal/kcal) HR Zones The last day of the selected week Cumulative exercise duration in the Moderate intensity zone Press OK to view the exercise duration in different intensity zones. Press the / buttons to move between intensities. Press Back to return to the HR zone[...]

60 ENGLISH T otal Duration The last reset date of the total cumulative exercise duration. T otal cumulative exercise duration for several exercise sessions, starting from the previous reset. Note: Y our total exercise duration is displayed in hours and minutes until you reach 99 hours and 59 minutes. After this, your cumulative exercise duration is[...]

61 ENGLISH 5.4 DIAR Y This section describes how to compare your target exercise duration, count, calories, and duration in different intensity zones to the values you have achieved. This way you have reliable information on your progress immediately and you know if you are reaching your goal as planned. Diary includes follow-up information for the[...]

62 ENGLISH Diary Exe.Count (exercise count) Weekly target exercise count The exercise count bar is highlighted The total exercise counts you have achieved Exe.T ime (exercise duration) Weekly target exercise duration The exercise duration bar is highlighted The total exercise duration you have achieved Calories (Cal/kcal) Weekly target exercise cal[...]

63 ENGLISH Hard Y our target exercise duration in the Hard intensity zone The Hard intensity zone bar is highlighted The exercise duration in the zone you have achieved Press Back to return to the HR zones view . Alternatively , press and hold Back to return to the T ime of Day display. Changing the Default Diary View When you press Back to return [...]

64 ENGLISH 5.5 WEEKL Y AND MONTHL Y FOLLOW-UP Weekly Follow-Up The weekly follow-up function automatically reviews your progress and reminds you to check the previous week’ s exercises. The reminder appears between Sunday and Monday at midnight. 1. Press the button to open the reminder . 2. CHECKING YOUR WEEKL Y EXERCISES is displayed. Press OK t[...]

65 ENGLISH Monthly Follow-Up The wrist unit automatically reminds you to perform the Fitness T est on the first day of the month, if you have not performed the Fitness T est for one month. 1. Press the button to open the reminder . 2. TEST YOUR OWNINDEX is displayed. Press OK to enter to the Fitness T est menu. If you do not want to perform the Fi[...]

66 ENGLISH 6. REMEMBER TO RELAX - GET YOUR OWNRELAX OwnRelax is the result o f a relaxatio n session, w hich is an ea sy and quick way to test how relaxed y our body is. The relaxati on session is based on heart rate and heart rate variability measurement. Heart rate and heart rate variability are sensitive parameters in measuring and evaluating ov[...]

67 ENGLISH 1. Wear the transmitter as described in the section Measuring Y our Heart Rate. 2. Start from the T ime of Day display . Press OK. Exercise is displayed. 3. Press the / buttons until Relax is displayed. Press OK. 4. Press the / buttons to select START . Press OK. Begin to relax is displayed. The wrist unit starts the session by searching[...]

68 ENGLISH 6.2 INTERPRET A TION OF THE RESULTS The results of your relaxation session are always your personal values and thus comparisons should be done against your own individual values. Before you can interpret your OwnRelax value, you need to identify your relaxation heart rate level as a base. Identify Your Relaxation Heart Rate Level Relaxat[...]

69 ENGLISH OwnRelax (milliseconds) and relaxation heart rate (beats per minute) values according to age in men and women. 25-34 39-60 32-42 23-32 15-23 11-15 35-44 34-49 23-32 16-23 12-16 8-11 45-54 23-34 16-24 13-18 10-14 6-8 55-64 20-30 15-21 10-15 7-12 4-7 65-74 18-30 13-20 10-12 5-9 4-5 25-34 45-69 37-52 24-34 18-24 14-18 35-44 42-52 28-39 20-2[...]

70 ENGLISH 6.3 RELAXA TION TREND Relaxation T rend contains your OwnRelax values. In the Relaxation T rend you can view your 47 most recent OwnRelax values. When the trend view becomes full, the next OwnRelax value replaces the oldest. If you want to save the data for a longer period, transfer the Relaxation T rend to the polarpersonaltrainer .com [...]

71 ENGLISH 5. Press OK to see detailed information on your OwnRelax result: Y our OwnRelax in milliseconds, ms (average value of the session) The bar corresponds to the milliseconds value Y our relaxation heart rate as beats per minute (average value of the session) 6. Press the Back button to return to the trend view . Y ou can view the other valu[...]

72 ENGLISH 7. GET EXTRA BENEFIT FROM POLAR APPLICA TIONS - DA TA COMMUNICA TION Y our Polar fitness heart rate monitor offers you the option of transferring data between your wrist unit, PC and Nokia mobile phone. Y ou can edit and transfer your wrist unit settings easily from your PC to your wrist unit via the Polar UpLink T ool™. Moreover , yo[...]

73 ENGLISH 8. SETTINGS In the Settings menu, you can view or change the information you have set earlier , such as the time of day and date, or you can set information, such as heart rate limits, volume, and alarm settings. 8.1 W A TCH SETTINGS Note that there are two ways that the time and date can be presented. Select the presentation mode when s[...]

74 ENGLISH T imer Setting Y ou can set the countdown timer to sound an alarm once after a set time. If you start from the T ime of Day display , repeat steps 1-3. 4. Press the / buttons to select TIMER . Press OK. 5. Set the hours with the / buttons. Press OK. 6. Set the minutes with the / buttons. Press OK. The countdown timer starts running and T[...]

75 ENGLISH Reminder Settings Y ou can set seven different reminders to tell you about important events, or to remind you to exercise at a specific time. Y ou can edit the reminder text, date, time, alarm, repeat period, and link an exercise session to a reminder . Adding a Reminder 1. If you start from the T ime of Day display, press OK. 2. Press [...]

76 ENGLISH Alarm: 12. Press the / buttons to select a reminder alarm. Depending on your selection, the reminder alarm is activated 1 DA Y , 1 HOUR , 30 MIN , or 10 MIN before or at the reminder time ( ON TIME ). Press OK. Repeat: 13. Press the / buttons to select a repetition time. The reminder will be activated at the same time YEARL Y , MONTHL Y [...]

77 ENGLISH Viewing and Editing Reminders 1. If you start from the T ime of Day display , press OK. 2. Press the / buttons until Settings is displayed. Press OK. 3. Press the / buttons to select W A TCH . Press OK. 4. Press the / buttons to select REMIND . Press OK. 5. Select the desired reminder with the / buttons. Press OK. The following informati[...]

78 ENGLISH 8. Edit the selected value as instructed in the section Adding a Reminder . Alternatively , if you select Delete, the wrist unit d isplays DELETE REMINDER? Press the / buttons to select YES or NO . Press OK. Note! After you delete the reminder , you cannot restore it. Switching the Reminder Alarm Off When SNOOZE? and the reminder informa[...]

79 ENGLISH Alarm Setting 1. If you start from the T ime of Day display , press OK. 2. Press the / buttons until Settings is displayed. Press OK. 3. Press the / buttons to select W A TCH . Press OK. 4. Press the / buttons to select ALARM . Press OK. 5. Press the / buttons to select alarm DAIL Y , MON-FRI , or OFF . Press OK. If you select off, press[...]

80 ENGLISH T ime Setting If you start from the T ime of Day display , repeat steps 1-3. 4. Press the / buttons to select TIME . Press OK. 5. Press the / buttons to select 12 H or 24 H time mode. Press OK. If you chose 12 h mode, select AM or PM with the / buttons. Press OK. 6. Set the hours with the / buttons. Press OK. 7. Set the minutes with the [...]

81 ENGLISH 8.2 HEART RA TE SETTINGS In the HR (Heart Rate) Set menu, you can edit the settings used during exercise sessions, alarm setting and view mode. 1. Start from the T ime of Day display . Press OK. Exercise is displayed. 2. Press the / buttons until Settings is displayed. Press OK. 3. Press the / buttons to select HR SET . Press OK. 4. Pres[...]

82 ENGLISH 8.3 USER SETTINGS In the User Settings menu, you can edit your personal data, weight, height, birthday , gender , activity level, and extra user settings. 1. Start from the T ime of Day display . Press OK. Exercise is displayed. 2. Press the / buttons until Settings is displayed. Press OK. 3. Press the / buttons to select USER . Press OK[...]

83 ENGLISH Activity Level Description 7. Adjust the day ( dd ) or month ( mm ) with the / buttons. Press OK. 8. Adjust the year ( yy ) with the / buttons. Press OK. 9. Sex: Select MALE or FEMALE with the / buttons. Press OK. 10. Activity: Select your long-term physical activity level TOP , HIGH , MODERA TE, or LOW with the / buttons. Press OK. The [...]

84 ENGLISH 11. View Extra User Settings: It is recommended that you change the following settings (HR max , VO 2max ) only if you know your laboratory-measured value . Press OK to enter Extra User Settings. Alternatively , press and hold the Back button to return to the T ime of Day display . 12. Maximum heart rate value (HR max ): Press the / butt[...]

85 ENGLISH 14. Maximal oxygen uptake value (VO 2max , ml/kg/min): Press the / buttons to set your maximal oxygen uptake value. Press OK. VO 2max is the maximum capacity for oxygen consumption by your body during maximum exertion. This is also known as aerobic power or maximal oxygen intake/consumption. VO 2max is a commonly used determinant of aero[...]

86 ENGLISH 8.4 GENERAL SETTINGS In the General Settings menu, you can edit general settings for the wrist unit. The general settings include volume, keylock, units, and language settings. 1. Start from the T ime of Day display . Press OK. Exercise is displayed. 2. Press the / buttons until Settings is displayed. Press OK. 3. Press the / buttons to [...]

87 ENGLISH Automatic The wrist unit automatically locks all the buttons, except the Light button, if you do not press any button within one minute. Y ou can switch the button lock off by pressing and holding the Light button until BUTTONS UNLOCKED is displayed. Manual Y ou can switch the button lock on or off by pressing and holding the Light butto[...]

88 ENGLISH Y our Polar heart rate monitor is a high-tech instrument and should be treated with care. The suggestions below will help you fulfill the guarantee obligations. Store your heart rate monitor in a cool and dry place. Do not store it in a damp env ironment, in n on-breathable m aterial (i.e. plastic bag) or with conductive material such a[...]

89 ENGLISH Wash the strap regularly in a washing machine at 40ºC/104ºF or at lest after every fifth use. This ensures reliable measurement and maximizes the life span of the transmitter . Use a washing pouch. Do not soak, spin-dry , iron, dry clean or bleach the strap. Do not use detergent with bleach or fabric softener . Never put the transmitt[...]

90 ENGLISH 10.1 INTERFERENCE DURING EXERCISE Electromagnetic Interference Disturbances may occur near high voltage power lines, traffic lights, overhead lines of electric railways, electric bus lines or trams, televisions, car motors, bike computers, some motor driven exercise equipment, cellular phones, or when you walk through electric security [...]

91 ENGLISH 10.2 MINIMIZING POSSIBLE RISKS WHEN EXERCISING Exercise may include some risk. Before beginning a regular exercise program, it is recommended that you answer the following questions concerning your health status. If you answer yes to any of these questions, we recommend that you consult a doctor before starting any training program. • [...]

92 ENGLISH What should I do if... ...I don’t know where I am in the menu? Press and hold the Back button until the time of day is displayed. ...there is no heart rate reading (00 / - -)? 1. Check that the electrodes of the transmitter are moistened and that you are wearing it as instructed. 2. Check that you have kept the transmitter clean. 3. Ch[...]

93 ENGLISH ...the display is fading? Usually the first sign of an expired battery is the fading of the digits when using the backlight or the low battery indicator . Have the batteries checked. ...the wrist unit battery needs to be changed? We recommend that all service should be done by an authorized Polar Service Center . The 2-year Internationa[...]

94 ENGLISH 12. TECHNICAL SPECIFICA TION Y our Polar fitness heart rate monitor is designed to • help users to achieve their personal fitness goals • indicate the level of physiological strain and intensity during an exercise session No other use is intended or implied. Water resistance of Polar products is tested according to International St[...]

95 ENGLISH WRIST UNIT Battery type: CR 2032 Battery life: Average 1.5 years (1 h/day , 7 days/week exercise) Operating temperature: 14 °F to 122 °F/ -10 °C to +50 °C Wrist strap material: Polyurethane Back cover and wrist strap buckle: Stainless steel complying with the EU Directive 94/27/EU and amendment 1999/C 205/05 on the release of nickel [...]

96 ENGLISH 13. LIMITED POLAR INTERNA TIONAL GUARANTEE • This limited Polar international guarantee is issued by Polar Electro Inc. for the consumers who have purchased this product in the USA or Canada. This limited Polar international guarantee is issued by Polar Electro Oy for the consumers who have purchased this product in other countries. ?[...]

97 ENGLISH 14. 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 [...]

98 ENGLISH 15. INDEX 12h/24h time mode ................................................................. 11, 80 Alarm setting ........................................................................... 79 Backlight ............................................................................. 9, 45 Basic settings ....................................[...]

99 ENGLISH NOTES[...]

100 ENGLISH NOTES[...]