Polar F11 manual

Polar F11 ™ User Manual[...]

Contents 1 . G E T T I N G S T A R T E D ............................ 3 Get to Know Y our Polar F11 . . . . . . . . . . . . . . . . . . 3 E n t e r B a s i c S e t t i n g s .......................... 4 2 . B E F O R E E X E R C I S E............................. 5 W e a r t h e T r a n s m i t t e r ......................... 5 T est Y our Fitness [...]

1. GETTING ST ARTED Get to Know Y our Polar F11 Wrist Unit displays and records your heart rate and other exercise data during exercise. Buttons: UP/DOWN: Move thru menu and selection lists, and adjust values. OK: Enter menu and confirm selections. LIGHT: Illuminate display . BACK: Exit menu and return to previous level. Cancel selection and leave [...]

Enter Basic Settings 1. T o activate your Polar F11, press OK twice. Once activated, it cannot be switched off! 2. WELCOME TO POLAR FITNESS WORLD is displayed. Press OK . 3. Language : Select ENGLISH, DEUTSCH, ESPAÑOL, FRANÇAIS or ITALIANO with UP/DOWN . Press OK . 4. START WITH BASIC SETTINGS is displayed. Press OK . 5. Time : Select either 12 H[...]

2. BEFORE EXERCISE Wear the T ransmitter Wear the transmitter to measure heart rate. 1. Wet the electrode areas of the strap under running water and make sure that they are well moistened. 2. Attach the connector to the strap. Adjust the strap length to fit snugly and comfortably . 3. T ie the strap around your chest, just below the chest muscles, [...]

T est Y our Fitness Level The Polar Fitness T est TM is an easy , safe, and quick way to measure your aerobic (cardiovascular) fitness at rest. The Polar Fitness T est is developed for healthy adults. Polar OwnIndex is a result of this test. It is comparable to maximal oxygen uptake (VO 2max ), which is commonly used to evaluate aerobic fitness. Y [...]

Perform Polar Fitness T est Before you start, make sure that your user settings are correct! 1. Wearing the transmitter , lie down and relax for 1-3 minutes. 2. Select Test > TEST . The fitness test begins instantly . 3. Approximately 5 minutes later , a beep indicates the test has ended. OwnIndex is displayed with a numerical value and a writte[...]

Fitness T est Results Y our OwnIndex is most meaningful when comparing your individual values and changes in them over time. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex on the table, and find out how your aerobic fitness compares to others of the same gender and age. This classification is based on a literature re[...]

Fitness T est T rend Select Test > TREND In the T rend menu, you can see how your OwnIndex value has been developing. Up to 47 OwnIndex values and respective dates can be included in the display . T o delete an OwnIndex value, press and hold LIGHT. DELETE VALUE? is displayed. Select YES . Generally , it takes an average of six weeks of regular t[...]

Get Y our Workout Program The Polar Keeps U Fit - Own Workout Program guides towards your fitness goals. 1. Select Progr am > CREATE . 2. Y our latest OwnIndex value is displayed. Adjust the value if required. 3. Select your exercise Target : MAXIMIZE your fitness level: Y ou have been exercising regularly for at least 10-12 weeks and are able t[...]

View Y our Workout Program Select Progr am > EDIT Weekly Targets Number of exercise sessions per week T otal exercise time per week T otal calories to expend per week Weekly HR Zones shows the heart rate intensity zone, Light / Mode r ate / Hard , of your weekly workout The height of the bar indicates the weekly time that should be spent in each[...]

Weekly Exe rcises A summary of your weekly exercises sessions. T o view the targets of each exercise, press OK and select the exercise you wish to examine. Targets Press UP/DOWN to view the target time, calories and intensity zones of each session. Press BACK to return to the Weekly Exercises view . ENGLISH 12 Before Exercise[...]

Edit Y our W orkout Program • T o add an exercise session select Progr am > EDIT > Weekly Exe rcises > ADD . Enter Dur ation . Press DOWN to view the added exercise session's heart rate intensity zones. • T o edit the duration of an exercise session in program select Progr am > EDIT > Weekly Exe rcises > The exercise you [...]

Program Settings Select Progr am > SETTINGS OWNZONE : T urning OwnZone on means that your heart rate monitor determines your target heart rate zone automatically in the beginning of every exercise. The OwnZone function recommends for optimal exercise intensity based on your current condition. Note that switching OwnZone on/off affects all progra[...]

3. DURING EXERCISE Record Y our Exercise 1. Wear the transmitter and wrist unit. Start heart rate measurement by pressing OK . Preferably , there should be no other heart rate monitors nearby (within 1m / 3ft) to avoid interference. 2. Within 15 seconds, your heart rate appears on the display . 3. Press OK . Exe rcise and the name of the next exerc[...]

Buttons During Exercise LIGHT • Press once and the display will light up with every button press. • Press and hold to lock or unlock buttons. BACK • Pause / exit exercise recording. UP / DOWN • Change exercise mode view . • Press and hold UP to customize Exercise and Calories views. Choose the upper row information from T ime of day , Cal[...]

Views During Exercise View combinations of exercise data. Switch displays with UP/DOWN . Exe rcise Stopwatch Heart rate Calories The calories expended Heart rate InZone view is only displayed when you have set heart rate limits active. InZone symbol and time spent in zone* Lower / upper limit values and Zone Pointer Heart rate *Smiley face means th[...]

HR zones are only displayed when you have selected a program exercise The time spent in your present intensity zone The intensity zone symbol shows you the zone you are in at the moment The target intensity zone bar is highlighted, if you are within your target zone Heart rate Exercise targets are only displayed when you have selected a program exe[...]

Stop Recording and View Summary Press BACK to pause exercise recording. Select EXIT to stop recording and to view a Summary of your exercise session: Summary Exercise duration (hh.mm.ss) Calories burned during exercise (Cal/kcal) The maximum (max) and average (avg) heart rate of the exercise session (bpm/%HR max ) alternate Detach the transmitter c[...]

4. AFTER EXERCISE Diary In the Diary , you can compare achieved exercise duration, quantity and calories in different intensity zones to your target values. Diary contains data for the current calendar week only , and records exercise data only if the session lasts at least ten minutes. T o enter Diary , on T ime display , press UP. Diary The three[...]

HR zones The three bars stand for Light, Moderate and Hard heart rate zone. Press OK and UP/DOWN to examine more details. Light / Mode r ate / Hard Y our target exercise duration in concerned zone The relevant bar is highlighted The exercise duration in zone Note: When you press BACK to return to the Diary or HR zones view , the value you last view[...]

Follow-Up Every Sunday at midnight, your Polar F11 automatically reviews your progress, resets the Diary and Heart Rate Zone views, saves Diary data to Weekly File and reminds you to check your Diary with an envelope symbol. At in the beginning of each month, if you have not performed the Fitness T est for 30 days, your Polar F11 will automatically[...]

Files Daily File Select File > DAILY In the Daily File, view detailed exercise information from your 12 most recent exercise sessions. When the File becomes full, the oldest information is replaced by the most recent. T o save the exercise data for a longer period, transfer the file to the polar personaltrainer .com web service. For more informa[...]

Select an exercise you wish to view with UP/DOWN and OK. Dur ation Name of the exercise T ime session started Exercise duration (hh.mm.ss) Calories Calories expended while exercising (Cal/kcal) Fat percentage of the burned calories He art Rate Maximum ( Max ) and average ( Avg ) heart rate in beats per minute alternate with the percentage of maximu[...]

HR zones are only displayed when an exercise from your workout program was chosen Press OK to view information for the Light, Mode r ate and Hard intensity zones. Light / Mode r ate / Hard The intensity zone bar is highlighted when examined Exercise duration in the zone Press BACK to return to the HR zones view . Time in Zone view is only displayed[...]

W eekly File and T otals File Select File > WEEKLY or TOTALS In the Weekly and T otals Files, you can view exercise count, duration, and burned calories from the last 12 weeks or starting from the previous reset. W eekly File EXE.COUNT / EXE.TIME / CALOREIS / HR ZONES The last Sunday of the selected week The height of a bar indicates the week&ap[...]

Data T ransfer Y our Polar F11 offers two means of data communication with a PC: • Send data with Polar WebLink™: T ransfer data to the polar personaltrainer .com web service using Polar WebLink software. For this you need to register for polarpersonaltrainer .com web service. Y ou will find detailed instructions on how to send data at Polar We[...]

5. SETTINGS Exercise Settings Select Exe rcise > SETTINGS • EXERCISE : Y ou can choose an exercise only if your workout program is activated. Choose an exercise session by pressing OK . SELECT the exercise or VIEW session targets. In a MANUAL exercise there are no preset goals. • HR ALARM : Adjust the target zone alarm sound volume. • HR L[...]

Choose your OwnZone or Automatic heart rate limits from four exercise intensities: • HARD (80-90% HR max ) is for a relatively short exercise at high intensity . • MODERA TE (70-80% HR max ) is effective particularly for improving aerobic fitness. It is recommended for people exercising regularly . • LIGHT (60-70% HR max ) is good for improvi[...]

OwnZone Y our Polar F11 automatically determines your individual and safe exercise intensity zone, your OwnZone. The function guides you through warm-up. Y our OwnZone limits may vary daily , depending on your physical and mental condition. Y ou can select an exercise intensity from four different heart rate zones: Light, Moderate, Hard, and Basic.[...]

Determining Y our OwnZone Find your OwnZone limits in 1-5 minutes during warm-up by walking, jogging, or doing some other sport. Before you start, make sure that your User settings are correct and the OwnZone function is activated. 1. Start recording the exercise. The OwnZone symbol appears on the display and determination begins. The process is ca[...]

Other Settings WATCH settings Select Settings > WATCH • TIMER : Set the countdown timer to sound once. Restart the timer by pressing and holding OK while it is running, or stop it by pressing BACK . T o hide the running timer , press and hold UP . • REMIND : Y ou can activate seven different reminders in your Polar F11. T o create a new remi[...]

USER settings Select Settings > USER • Weight : T o change units press and hold LIGHT . • Height : T o change units press and hold LIGHT . • Birthday : Adjust your date of birth. • Sex : Select MALE or FEMALE . • Activity : Select the alternative that best describes the overall amount and intensity of your physical activity during the [...]

• HR max (the highest number of heartbeats per minute (bpm) during maximum physical exertion): Change the default value only if you know your laboratory-measured value. For more information, see http://support.polar .fi. • V02 max (the maximum capacity for oxygen consumption by your body during maximum exertion): Change the default value only i[...]

6. CUSTOMER SERVICE INFORMA TION Caring for Y our Heart Rate Monitor Wrist Unit : Clean with a mild soap and water solution, dry with towel. Never use alcohol or any abrasive material (steel wool or cleaning chemicals). Keep in a cool and dry place. Do not store in a damp environment, in non-breathable material (a plastic bag or a sports bag) nor w[...]

Service Y our Polar F11 Heart Rate Monitor is designed to help you achieve personal fitness goals, indicate the level of physiological strain and intensity during an exercise session. No other use is intended or implied. During the two-year guarantee/warranty period we recommend that you have service done by an authorized Polar Service Center only [...]

Changing T ransmitter Batteries 1. Open the battery cover by turning it counterclockwise to OPEN using a coin. 2. Place the battery inside the cover with the positive (+) side facing the cover . 3. Make sure the sealing ring is in the groove to ensure water resistance. 4. Place the cover with the battery inside it into the connector . Press the cov[...]

Precautions Minimizing Possible Risks Exercise may include some risk. Before beginning a regular exercise program, answer the following questions concerning your health status. If you answer yes to any of these questions, consult a physician before starting any training program. • Have you been physically inactive for the past 5 years? • Do you[...]

If you have a pacemaker , defibrillator or other implanted electronic device , you use the Polar heart rate monitor at your own risk. Before starting use, take a maximal exercise stress test under the supervision of a physician. The test is to ensure the safety and reliability of the simultaneous use of the pacemaker and the Polar heart rate monito[...]

Polar F11 may be worn when swimming . T o maintain water resistance, do not press buttons under water . For more information visit at 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 y[...]

Electromagnetic 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 at electric security gates. T o avoid erratic readings, move away from possible sources of disturba[...]

T roubleshooting If you don't know where you are in the menu , press and hold BACK until the time of day is displayed. If there are no reactions to any buttons, reset the wrist unit by pressing all the buttons simultaneously for two seconds. All other settings but time and date are saved. If the heart rate reading becomes erratic, extremely hi[...]

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

Guarantee and Disclaimer Limited Polar International 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 countrie[...]

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 descri[...]

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