Polar F11 User Manual

BUTTONS

17925802.00 ENG/FRA A ENG

USER MANUAL

Polar F11™ Fitness Heart Rate Monitor

Light

Back

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.

POLAR F11 QUICK GUIDE

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

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 a Program, and edit and change settings in your program.

Dear customer,

Congratulations on your purchase of a new Polar F11™ Fitness Heart Rate Monitor!

The Polar F11 heart rate monitor helps you to achieve your personal fitness goals.

The Polar F11 heart rate monitor includes the Polar Keeps U Fit™ - Own Workout Program, which helps you to create a personalized training program, keep a diary of your exercise sessions, and follow your progress. The 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 F11 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 or twice 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.

SETTINGS

Press

OK OK OK OK

START

Back

EXERCISES

Press Press Press

WATCH

TOTALS

DIARY

SEND

Back

HR SET

DIARY

USER

GENERAL

Back

TEST

TREND

SEND

Back

CREATE

EDIT

SETTINGS

SEND

Back

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

CONTENTS

1. INTRODUCTION TO THE F11 HEART RATE MONITOR .........................................................................................................7

1.1 PRODUCT ELEMENTS ..............................................................................................................................................7

1.2 WRIST UNIT BUTTONS AND SYMBOLS ..................................................................................................................... 8

1.3 BASIC SETTINGS ...................................................................................................................................................10

1.4 MEASURING YOUR HEART RATE............................................................................................................................ 12

2. KEEPS U FIT WORKOUT PROGRAM .................................................................................................................................14

2.1 CREATING YOUR PROGRAM .................................................................................................................................. 15

2.2 VIEW AND EDIT YOUR PROGRAM ...........................................................................................................................17

2.3 PROGRAM SETTINGS .............................................................................................................................................23

3. EXERCISING ..................................................................................................................................................................25

3.1 STARTING EXERCISE RECORDING .........................................................................................................................25

3.2 FUNCTIONS DURING EXERCISE .............................................................................................................................26

3.3 EXERCISE SETTINGS .............................................................................................................................................32

3.4 OWNZONE .............................................................................................................................................................34

4. MONITORING YOUR PROGRESS .....................................................................................................................................37

4.1 DIARY ...................................................................................................................................................................37

4.2 WEEKLY AND MONTHLY FOLLOW-UP......................................................................................................................41

5. CHECKING SAVED INFORMATION - FILE.........................................................................................................................43

5.1 EXERCISE FILE .....................................................................................................................................................44

5.2 TOTALS FILE..........................................................................................................................................................46

5.3 DIARY FILE ...........................................................................................................................................................47

ENGLISH

6. POLAR FITNESS TEST - OWNINDEX ................................................................................................................................49

6.1 PERFORMING THE FITNESS TEST ..........................................................................................................................50

6.2 FITNESS TEST TREND............................................................................................................................................ 52

7. UPDATE YOUR PROGRAM ...............................................................................................................................................54

8. SETTINGS .......................................................................................................................................................................55

8.1 WATCH SETTINGS..................................................................................................................................................55

8.2 HEART RATE SETTINGS ......................................................................................................................................... 63

8.3 DIARY SETTINGS ...................................................................................................................................................67

8.4 USER SETTINGS ....................................................................................................................................................68

8.5 GENERAL SETTINGS ..............................................................................................................................................72

9. DATA TRANSFER.............................................................................................................................................................74

10. CARE AND MAINTENANCE .............................................................................................................................................. 75

11. PRECAUTIONS ...............................................................................................................................................................77

11.1 INTERFERENCE DURING EXERCISE .......................................................................................................................77

11.2 MINIMIZING POSSIBLE RISKS WHEN EXERCISING .................................................................................................78

12. FREQUENTLY ASKED QUESTIONS ................................................................................................................................... 79

13. TECHNICAL SPECIFICATION...........................................................................................................................................81

14. LIMITED POLAR INTERNATIONAL GUARANTEE ................................................................................................................82

15. DISCLAIMER .................................................................................................................................................................. 83

16. INDEX ............................................................................................................................................................................ 84

1. INTRODUCTION TO THE F11 HEART RATE MONITOR

1.1 PRODUCT ELEMENTS

The Polar F11 heart rate monitor set consists of the following items:

Wrist Unit

The wrist unit includes Polar Keeps U Fit workout program. You can create, update, and monitor your Program with the wrist unit.

Polar WearLink™ Coded Transmitter

The connector transmits your heart rate signal to the wrist unit. The electrode areas of the

strap detect your heart rate.

User Manual with Quick Guide

This User Manual contains the necessary information on using your Polar heart rate monitor. For a quick reference, take the function map included in the Quick Guide with you when exercising.

Polar Web Services

www.PolarFitnessTrainer.com is a complete web service tailored to support your exercise goals. Free registration gives you access to the personalized exercise program, diary, useful articles and much more. Moreover, you can get latest product tips and support online at www.polar.fi/fitness.

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 pressing and holding the Light button, you can:

Lock and unlock all the buttons, except the Light button, in the Time of Day display or while recording your exercise. Press and hold the Light button until Buttons Locked or Unlocked is displayed.

Back

• Exit the displayed menu and return to the

previous level.

• Cancel the selection and leave the setting as

it was.

• Switch the alarm off.

By pressing and holding the Back button, you can:

• Return to the Time of Day display from any menu.

• Enter the Watch settings from the Time of Day

display.

Heart Touch

In the Exercise mode, you can see the time of day by bringing the wrist unit near the Polar logo on the transmitter.

• Move up in the menus and selection lists.

• Increase the selected flashing value when is on the display.

By pressing and holding the

• Change the display in the Time of Day display.

• Change the top row information in the Exercise

recording mode.

• Enter the menu in the Time of Day display.

• Enter the displayed menu.

• Accept your selection.

By pressing and holding the OK button, you can start exercise recording from the Time of Day display.

• Move down in the menus and selection lists.

• Decrease the selected flashing value when is on the display.

By pressing and holding the change the time zone in the Time of Day display.

button you can:

button, you can

Symbols

The menu level indicator shows you the number of menu items. When browsing the menus, the symbol indicates where you are in the current menu level. The the total number of menu items.

In guided setting sequences the number of total number of settings, and the flashing setting you are currently adjusting.

The envelope reminds you to check the exercises from last week or to perform the Polar Fitness Test. For further information, see the section Weekly and Monthly Follow-Up on page 41.

The battery symbol indicates that the wrist unit battery is low. For further information, see the chapter Care and Maintenance on page 75.

The alarm symbol indicates that the alarm is switched on. For further information, see the section Watch Settings on page 55.

symbol shows you

symbols indicates the

symbol indicates the

The framed heart indicates the coded transmission of your heart rate. For further information, see the section Measuring Your Heart Rate on page 12.

The recording symbol indicates that exercise recording is on.

The sound symbol indicates that the heart rate zone alarm is switched on in the Exercise menu. For further information, see the section Functions During Exercising on page 26.

The trophy indicates that you have achieved your exercise goal for the last week.

1.3 BASIC SETTINGS

Start from the Basic Settings mode when you use your product for the first time. You 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 chapter Data Transfer on page 74.

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

1. Activate the wrist unit by pressing any button. The display fills up with digits. Press OK.

2. WELCOME TO POLAR FITNESS WORLD is displayed. Press OK to start settings.

3. Language: Press the / buttons to select ENGLISH, DEUTSCH, ESPAÑOL, or FRANÇAIS. Press OK.

4. START WITH BASIC SETTINGS is displayed. Press OK to start the Basic Settings.

5. Time: Press the / buttons to select the 12 H or 24 H time mode. Press OK. 12 H: the time is displayed from 1 to 12 am or pm. In the date and birthday settings, the month is set first and then the day (mm.dd).

• Press the / buttons to select AM or PM. Press OK.

• Press the / buttons to set the hours. Press OK.

• Press the / buttons to set the minutes. Press OK.

24 H: the time is displayed from 0 to 23 hours. In the date and birthday settings, the day is set first and then the month (dd.mm).

• Press the / buttons to set the hours. Press OK.

• Press the / buttons to set the minutes. Press OK.

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: 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: Press the / buttons to set your weight. Press OK.

Note: If you select the wrong units, you can still change them by pressing and holding the Light button.

9. Height: Press the / buttons to set your height. Press OK.

Note: If you select lb/ft as your units, you first set feet and then inches.

10. Birthday: Press the / buttons to select your birth 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.

11. Sex: Press the / buttons to select MALE or FEMALE. Press OK.

12. SETTINGS OK? is displayed. Press the / buttons to select YES or NO. Press OK.

If you select Yes, your settings are accepted and you can start using your Polar heart rate monitor. If you select No, you can change your Basic Settings. Press the Back button until you return to the setting you want to change.

1.4 MEASURING YOUR HEART RATE

To measure your heart rate, you need to wear the transmitter.

Heart rate coding reduces interference from other heart rate monitors that are close by. To 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 your transmitter. Check that you are not near other people with heart rate monitors or any source of electromagnetic disturbances (for further information on interference, see the chapter Precautions on page 77).

1. Moisten the electrode areas of the strap under running water and make sure that they are well moistened.

2. Attach the connector to the strap. Position the letter L on the connector next to the word LEFT on the strap and snap the fastener.

3. Adjust the strap length to fit snugly and comfortably. Secure the strap around your chest, just below your chest muscles, and snap the second fastener.

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 Time of Day display, press OK to enter the menu. Exercise is displayed. The wrist unit automatically starts to search for your heart rate. Your heart rate and the framed heart symbol appears in a maximum of 15 seconds. The frame around the heart symbol indicates that your heart rate is coded. Your heart rate is measured, but not recorded, until you have started to exercise. To record your heart rate and other exercise data, see the chapter Exercising on page 25.

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.

2. KEEPS U FIT 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 personalized Keeps U Fit workout program helps you to plan your exercise by recommending total exercise duration, calories, and exercise duration in different intensity zones. The Program takes into account your current fitness level, your personal target and how many times per week you want to exercise. Based on these values, you receive weekly and daily exercise targets. The Program provides you with weekly exercise times and calories, and the number, duration, and intensity of individual exercise sessions.

Use your Polar heart rate monitor while exercising and check the current weeks recorded data in the electronic Diary. In the Diary, you can compare your weekly exercises against your targets and see if you are achieving your weekly targets as planned. In the File menu, you can see more detailed information about your exercise sessions. To monitor your long-term fitness level progress, you can perform the Polar Fitness Test once or twice a month and compare the measured value to your previous values in Fitness Test Trend.

Overview of Keeps U Fit workout program

Test Your Fitness Level

by performing Polar Fitness Test

 Result: Your current fitness level (OwnIndex®)

 Result: Your weekly and daily exercise targets

Create the Program

Exercise According to Your Program

 Result: Exercise File

Follow-Up Your Weekly Progress

from the electronic Diary

 Result: Your Weekly Status

Follow-Up Your Long Term Progress

2.1 CREATING YOUR PROGRAM

This section provides you with step-by-step information on how to create your Keeps U Fit workout program.

Alternatively, you can create a Program with the Polar Fitness Trainer web service and transfer the Program to the wrist unit. For further information, see the chapter Data Transfer on page 74.

To be able to get an accurate exercise program, start by measuring your fitness level as instructed in the chapter Polar Fitness Test - OwnIndex on page 49.

1. Start from the Time of Day display. Press OK. Exercise is displayed.

2. Press the / buttons to select Program. Press OK.

3. Press the / buttons to select CREATE. Press OK.

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,

OWN INDEX 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 Polar Fitness Test - OwnIndex on page 49. 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 on page 10.

• If you have already created a Program, OVERWRITE CURRENT? is displayed. Press the Program or NO to cancel the creation of a new Program. Press OK.

/ buttons to select YES to create a new

4. 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 Test, your latest OwnIndex value is displayed. If you know your maximal aerobic power (VO

, ml/kg/min) from a laboratory measurement or from another fitness test

2max

you perform regularly, you can adjust your OwnIndex by pressing the / buttons. Press OK.

5. Target: Press the / buttons to select the Program level according to your target: MAXIMIZE, IMPROVE, or MAINTAIN.

Target selection affects your target exercise time. Press OK.

Maximize

Select Maximize if your target is to maximize your current aerobic fitness level. Select Maximize if you have been exercising regularly for at least 10-12 weeks and exercising nearly every day is not a problem for you. The Program recommends that you exercise approximately five hours a week, divided into four to six exercise sessions.

Improve

Select Improve if your target is to improve your current aerobic fitness level and you are able to exercise regularly. The Program recommends that you exercise approximately three hours a week, divided into three to five exercise sessions.

Maintain

Select Maintain if your target is to maintain your current aerobic fitness level. If you have not exercised recently, Maintain is a good start for you and may even improve your fitness. The Program recommends that you exercise approximately one and half-hour per week, divided into two to three exercise sessions.

6. Exe.Count (exercise count): Based on your OwnIndex and target selection, the wrist unit

recommends how many times a week you should exercise. The cursor shows you the recommended value. If you wish, you can change the value with the / buttons. Press OK.

7. The wrist unit displays YOUR PERSONAL PROGRAM and your weekly exercise targets in a few

seconds. If you want to view your targets, continue from the chapter Your Weekly Exercise Targets on page 18. Alternatively, return to the Time of Day display by pressing and holding the Back button.

2.2 VIEW AND EDIT YOUR PROGRAM

This section describes how you can view and edit your Program in the Program Edit menu.

1. If you start from the Time of Day display, press OK. Exercise is displayed.

2. Press the / buttons to select Program. Press OK.

3. Press the / buttons to select EDIT. Press OK.

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 workout program on page 14.

2.2.1 YOUR WEEKLY EXERCISE TARGETS

Weekly Targets

Target exercise count per week Target total exercise duration per week Target total calories you should burn in your weekly exercise

Press the button to proceed.

Weekly HR zones: Your weekly target exercise time is divided into three different intensity zones: Light, Moderate, and Hard, depending on your Program target selection.

The height of the bar

Hard

indicates the weekly exercise target in the intensity zone.

Moderate

Light

Exercising in the Light* intensity zone (60-70% HR helps you to recover from heavier exercise.

) is good for improving health and fitness. It also improves basic endurance and

max

Moderate

Exercising in the Moderate intensity zone (70-80% HR exercise in this intensity zone.

) is effective particularly for improving aerobic fitness. All programs include

max

Hard

The Hard intensity zone (80-90% HR muscle tiredness, fatigue and increases maximum performance capacity. Only Improve and Maximize Programs include exercise in this intensity zone.

) is for relatively short exercise at high intensity. Exercising in this zone causes heavy breathing,

max

For further information about intensity zones, see the section Heart Rate Settings on page 63.

Press OK to view the target exercise durations in different intensity zones.

Intensity zone name Graphical bar of the intensity zone is highlighted Target exercise duration in the selected intensity zone

To view the information for the other intensity zones, press the / buttons. Press the Back button to return to the Weekly HR zones view. Press the button to proceed.

*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

2.2.2 YOUR EXERCISE SESSION TARGETS

If you start from the Time of Day display, repeat steps 1-3 on page 17, and press the / buttons until Weekly 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 sessions are called SHORT, NORMAL, and LONG according to the duration of the exercise.

The Weekly Exercises view shows you a summary of your weekly exercise sessions, with the number of exercise sessions displayed by duration. To view your targets per exercise session, press OK.

Adding Exercise Session to Your Program

If you select ADD, adjust the exercise Duration.

1. Adjust the hours with the / buttons. Press OK.

2. Adjust the minutes with the / buttons. Press OK.

3. The wrist unit displays EXERCISE CALORIES UPDATED.

Your target exercise calories are automatically calculated and the wrist unit displays targets of the added exercise session.

The Exercises view shows you the recommended performance order for your exercise sessions. Select the desired exercise

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.

session with the / buttons. Alternatively, select ADD to include an extra exercise session in your Program. Press OK.

Exercise Session Targets:

Exercise name/Targets Target exercise duration Target calories 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 Targets on page 22. Alternatively, press and hold the Light button to delete the exercise session and continue from Deleting Exercise Session on page 22.

HR Zones Targets: Each of your individual exercise sessions is divided into three different intensity zones: Light, Moderate, and Hard. Press OK to view the exercise session targets by intensity zones.

Intensity zone name Target exercise duration in the selected intensity zone. The target exercise duration in different intensity zones depends on the type of the selected exercise.

To view information for the other intensity zones, press the / buttons. Press Back to return to the HR zones view. Alternatively, edit the target duration of the intensity zone by pressing the OK button and continue from Editing Exercise Targets on page 22.

Editing Exercise Targets

1. EDIT DURATION? is displayed. Press the / buttons to select YES or NO. Press OK.

If you select Yes, the hours start to flash. If you select No, the wrist unit returns to the Targets view.

2. Adjust the hours with the / buttons. Press OK.

3. Adjust the minutes with the / buttons. Press OK.

4. The wrist unit displays EXERCISE CALORIES UPDATED. Your target exercise calories are automatically updated and

the wrist unit returns to the Targets view.

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.

Deleting Exercise Session

You can delete a selected exercise session by pressing and holding the Light button in the Exercise Session Targets view.

1. DELETE EXERCISE? is displayed. Press the / buttons to select YES or NO. Press OK.

2. If you select Yes, the wrist unit displays ARE YOU SURE? If you do not want to delete the exercise session, select NO. Select YES to delete the file. Press OK. Note! After you delete an exercise session, you cannot restore it.

3. If you select Yes, the wrist unit returns to the Exercises view. Press the Back button to return to the Weekly Exercises view. If you have changed your exercise targets or deleted exercise sessions, your weekly targets are automatically updated. The wrist unit confirms your Program update and PROGRAM TARGETS UPDATED is displayed.

2.3 PROGRAM SETTINGS

In the Program Settings menu you can switch the Program on or off and change the settings for Program exercises.

1. Start from the Time of Day display. Press OK. Exercise is displayed.

2. Press the / buttons to select Program. Press OK.

3. Press the / buttons to select SETTINGS. Press OK.

4. Press the / buttons to select EXERCISES or ON/OFF. Press OK.

Note: If you select Exercises and you have not created a Program, Empty is displayed. Create a Program first. For further information, see the chapter Keeps U Fit workout program on page 14.

Program On or Off Selection

Switch the Program ON or OFF with the / buttons. Press OK. The wrist unit returns to the Program Settings menu.

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.

Exercise Settings

Exercises and Program exercise sessions are displayed. Select the desired exercise session with the / buttons. Press OK.

Press the / buttons to select HR SET or RENAME. Press OK.

1. HR SET: Exercise settings are combined in HR Sets. You can link one HR Set to each exercise session.

For further information on HR Sets, see the section Heart Rate Settings on page 63.

• Press the / buttons to select OWNZONE, GENERAL, or SILENT. Press OK.

• Select the HR set by choosing SELECT or edit the set by choosing EDIT with the / buttons. Press OK.

• If you select Select, the HR Set is linked to the exercise session.

• If you select Edit, HR ALARM, HR LIMITS, HR VIEW, and RENAME are displayed.

• Press the / buttons to select Alarm, Limits, View, or Rename. Press OK.

HR alarm: Select VOL 2 (loud), VOL 1 (quiet), or alarm OFF with the / buttons. Press OK. HR limits: Select OWNZONE, AUTOMATIC, MANUAL, or limits OFF with the / buttons. Press OK.

• If you select OwnZone or Automatic HR limits, press the / buttons to select HARD, MODERATE, LIGHT, or BASIC.

Press OK. Your target heart rate limits are displayed for a moment.

• Alternatively, if you select Manual HR limits, press the / buttons to set the upper limit. Press OK.

Press the / buttons to set the lower limit. Press OK.

HR view: Select HR (beats per minute) or HR% (percentage of your maximum heart rate) with the / buttons. Press OK. Rename: You can rename each HR set with eight letters. The available digits are: 0-9, space, A-Z, a-z, - % / ( ) * + . : ?

• The adjustable letter is underlined and blinking. Press the / buttons to change the letter.

• Press OK to accept the selected letter.

• Press Back to move to a letter you have previously set.

• Press and hold OK to skip editing the rest of the letters.

• After editing the last letter, press OK to return to the HR Set view.

2. RENAME: You can rename the exercise session the same way as HR set instructed above.

Press and hold the Back button to return to the Time of Day display.

3. EXERCISING

In the Exercise menu you can view and record your exercise information, such as your heart rate, exercise time, and energy expenditure.

• If you want to exercise according to your Program starting from the first exercise session, start according to the section Starting Exercise Recording on this page.

• However, if you do not want to follow the order of Program exercise sessions, select your exercise session in Exercise Settings, see page 32.

• Alternatively, if you want to exercise and not include it in your Program, select manual exercise in Exercise Settings, see page 32. In the Exercise Settings you can also view your exercise session information before you start, and change the exercise settings.

3.1 STARTING EXERCISE RECORDING

1. Wear the transmitter as described in the section Measuring Your Heart Rate on page 12. When you wear your transmitter during an exercise session the wrist unit automatically calculates the number of calories you have burned, as well as the other exercise information based on your heart rate.

2. Start from the Time of Day display. Press OK.

3. Exercise is displayed. The wrist unit automatically starts to search for your heart rate. Press OK.

4. Exercise and the name of the next exercise session alternate in the top row. Press the / buttons to select START. Press OK to start recording your exercise session. Exercise time starts running.

• If OwnZone is displayed, see the section OwnZone on page 34.

• 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.

• The OwnZone determination is automatically on, if you do not want to determine your OwnZone, change the HR limits setting in Exercise Settings, page 32, before starting to exercise.

• 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 on page 10.

3.2 FUNCTIONS DURING EXERCISE

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

Checking the Time of Day

Bring the wrist unit near the Polar logo on the transmitter. The time of day and your current heart rate are displayed.

Checking Exercise Duration, Calories, Target HR Zones, and Program Exercise Targets

Press the / buttons to view the following options:

Exercise

Exercise duration Heart rate as beats per minute (bpm) or as a percentage of your maximum heart rate (%HR The arrow symbols beside the symbol indicate that you are below or above your target heart rate zone.

), depending on your settings.

max

Calories (displayed as Cal/kcal, depending on your units settings) The calories you have burned until now.

Exercise Targets (displayed if Program exercise is selected) Exercise name Target exercise duration Target calories

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.

HR zones (displayed if Program exercise is selected) The intensity zone time is running, if you are within your target heart rate zone. The intensity zone symbol shows you the zone you are at the moment. The target intensity zone bar is highlighted, if you are within your target heart rate zone.

In Zone (displayed if Manual exercise is selected and HR limits are on) Exercise duration between target heart rate limits Target heart rate limits as bpm or as %HR

, depending on your

max

settings The symbol moves left or right according to your heart rate. If the symbol is not visible, it means your heart rate is either below or above your target heart rate limits. The alarm sounds, provided the zone alarm is switched on.

+ 57 hidden pages