Polar FT40 User Manual [de]

Polar FT40

™

User Manual

17934440.00 ENG

CONTENTS

1. BENEFITS OF YOUR POLAR FT40

TRAINING COMPUTER. .. . .. . . ... 4

2. GET STARTED.. . . .. . . ... . . .. . . ... 5

Get to Know Your Polar FT40 . . ... 5

Start With Basic Settings . .. . . ... . 6

Wrist Unit Buttons and Menu

Structure . . . .. . . . .. . . ... . . .. . . ... . 7

Symbols on the Display. . . ... . . ... 8

3. TRAINING.. . . .. . . ... . . ... . . .. . . .. 9

Wear the Transmitter .. . . ... . . .. . . 9

Start Training.. . . ... . . .. . . ... . . ... 10

Burn Fat or Improve Fitness .. . . .. 11

Training Functions. . ... . . ... . . .. . 13

Stop Training. . ... . . .. . . ... . . ... . 14

Training Tips .. . . ... . . . . . . . .. . . .. 15

4. AFTER TRAINING . . . .. . . ... . . ... . 16

Training Summary . . . ... . . ... . . .. . 16

Review Training Data ... . . .. . . ... . 18

Transfer Data . . ... . . ... . . .. . . ... . . 20

Test Your Fitness Level . . . .. . . ... . 21

Perform Polar Fitness Test.. . . ... 22

Interpret Your Fitness Test

Results . . ... . . .. . . ... . . ... . . .. . . . 23

Follow Your Fitness Test

Results . . ... . . .. . . ... . . ... . . .. . . . 24

5. SETTINGS. . ... . . .. . . ... . . ... . . .. . 25

Watch Settings . . . ... . . .. . . ... . . .. 25

Training Settings . . . .. . . ... . . ... . . 26

User Information . . ... . . .. . . . .. . . . 26

General Settings. . . ... . . ... . . .. . . . 28

6. IMPORTANT INFORMATION . . ... 29

Caring for Your FT40 . . . ... . . .. . . . 29

Service .. . . ... . . .. . . ... . . ... . . .. . . 30

Changing Batteries . ... . . .. . . . .. . . 31

Precautions. . .. . . ... . . ... . . .. . . ... 33

Troubleshooting .. . . ... . . .. . . . .. . . 35

Technical Specifications. . . ... . . .. 36

Guarantee and Disclaimer ... . . ... 39

1. BENEFITS OF YOUR POLAR FT40 TRAINING
COMPUTER

UNDERSTAND YOUR BODY:

Tra i ni ng w it h Pol ar F T4 0 me ans you
never need to guess. The FT40 shows you
the effect of your training: fat burning or
fitness improvement.

BURN FAT:

In the fat burn zone, you burn mostly fat
calories, increase your metabolism, and
build a foundation for higher intensity
training.

GET FIT:

In the fitness zone, you train harder to
improve cardiovascular fitness,
strengthen the heart, and increase blood
circulation to the muscles.

4 ENGLISH

2. GET STARTED

Get to Know Your Polar FT40

Wrist Unit records and displays your heart
rate and other data during training.

The Polar WearLink®+transmittertransmits
the heart rate signal to the wrist unit. The
WearLink+ consists of a connector and
strap.

The latest version of this user manual can
be downloaded at www.polar.fi/support.

ENGLISH 5

Start With Basic Settings

To ac tiv at e yo ur P ol ar F T4 0, p re ss a nd
hold any button for one second. Once the
FT40 is activated, it cannot be switched
off.

1. Language: Select Deutsch, English,
Español, Français or Italiano with
UP/DOWN. Press OK.

2. Please enter basic settings is
displayed. Press OK.

3. Select Time format.

4. Enter Time.

5. Enter Date.

6. Select Units Set metric (KG, CM) or
imperial (LBS, FT). By selecting lbs/ft,
calories are displayed as CAL,
otherwise they are shown as KCAL.
Calories are measured as kilocalories.

7. Enter Weight.

8. Enter Height.

6 ENGLISH

9. Enter Date of birth.

10. Select Sex.

11. Settings OK? is displayed.
Select Yes to accept and save the
settings. Basic settings complete
is displayed and the FT40 enters Time
mode.
Select No to change the settings.
Please enter basic settings is
displayed. Re-enter your basic
settings.

You can mo dif y your us er i nfo rmation a t a
later date. For more information, see
Settings.

Wrist Unit Buttons and Menu Structure

UP:Enterthemenuandmovethrough

selection lists, adjust values

OK:Confirmselections,selecttraining

type or training settings

DOWN:Enterthemenuandmove

through selection lists, adjust values

BACK:

• Exit the menu

• Return to the previous level

• Cancel selection

• Leave settings unchanged

• With a long press, return to Time view

LIGHT:

• Illuminate the display

• With a long press, enter quick menu in Time view (to lock buttons, set alarm or select
time zone) or during training (to adjust training sounds or lock buttons)

ENGLISH 7

Symbols on the Display

The following table presents the display symbols and their descriptions.

Symbol Description

The battery of the wrist unit is low.

The alarm is active.

Sounds are off.

Tim e 2 is i n us e. N um ber t wo i s d isp la ye d at t he l ow er r ig ht c or ner o f
the display.

The button lock is active.

Heart rate is transmitted.

8 ENGLISH

3. TRAINING

Wear the Transmitter

Wear the transmitter to measure heart rate.

1. Wet the electrode areas of the strap under running water.

2. Attach the connector to the strap. Adjust the strap length to fit

tightly but comfortably.

3. Tie 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 and upright
position.

Detach the connector from the strap after every use, to maximize the
transmitter battery lifetime. Sweat and moisture may keep the electrodes
wet and the transmitter activated. This will reduce the transmitter battery
life.

See detailed washing instructions in Important Information chapter.

For video tutorials, go to http://www.polar.fi/en/support/video_tutorials.

ENGLISH 9

Start Training

1. Wear the WearLink and the wrist unit.

2. Press OK and select Start. Start

recording by pressing OK.

To mo dif y s oun d, h ea rt r at e vi ew o r ot her
training settings before starting the
training session, select Training
Settings.SeeSettingsformore
information.

Your tra ining s ess ion i s recor ded o nly
when recording for more than one minute.

10 ENGLISH

Burn Fat or Improve Fitness

While training, the Polar FT40 displays your optimal training intensity for burning fat
and improving fitness. These intensities may vary depending on your daily physical and
mental condition. When you start recording a training session, the FT40 analyses your
current condition and, if necessary, will adjust the intensities accordingly.

This intelligent training computer can detect your body's daily state from your heart rate
and heart rate variability. When your body is recovered from previous training sessions
and is not tired or stressed, then you are prepared for more intensive training.

The effect of your training is displayed on the wrist unit in real time. The fat-burning
and fitness intensity zones are separated by a vertical dotted line. This line is
automatically detected by the FT40, and shifted according to your current condition.

Effect on the display will change to Fatburn or Fitness depending on

which zone you are in.

1. Your current heart rate

2. Limit heart rate value between fat-burning and fitness intensity

zones. ~ disappears as the FT40 adjusts the intensity zones to
correspond to your current condition when necessary.

ENGLISH 11

Fatburn (heart symbol is on the left side of the line)

In fatburn zone, training intensity is lower, and the source of energy is mainly
fat. Therefore, fat burns efficiently and your metabolism, mainly fat oxidation,
increases.

Fitness (heart symbol is on the right side of the line)

In fitness zone, training intensity is higher and you are improving your
cardiovascular fitness i.e. strenghtening your heart and increasing blood
circulation to muscles and lungs. The main energy source is carbohydrates.

You can lo ck int o the F atb urn or Fi tness zones , de pen ding o n yo ur goal f or t hat
particular training session.

While in the desired zone, press OK for one second to lock. Fat burning

zone locked or Fitness zone locked is displayed. The wrist unit gives

asoundifyouaretrainingtoohardortoolight.
For instance, fatburn zone is locked in this image.
To unloc k a zone, p res s OK for one second.

12 ENGLISH

Training Functions

The following information is displayed during a training session. Press UP/DOWN to
change the view.

Heart rate

Your cur rent he art r ate.

The duration of your training is displayed in all views.

Calories

Amount of calories burned.

Time

Time of da y.

ENGLISH 13

Quick Menu: Long pressing the LIGHT
button during training recording brings
you to Quick menu.InQuick menu you
can adjust training sounds or lock
buttons.

Heart Touch: displays the time during
training on bringing the wrist unit near
the transmitter. Set Heart Touch function

On/Off in Settings > Training
Settings > HeartTouch.

14 ENGLISH

Stop Training

To pa use the r ec or din g o f yo u r t rai ni ng
session, press BACK.

To st op y ou r tr ain in g se ssi on p re ss BACK
twice. Stopped is displayed. A summary
of your training will then appear. See
After Training for more information.

Detach the transmitter connector from
the strap and rinse the strap under
running water after every use. Wash the
strap regularly in a washing machine at
40ºC/104ºF at least after every fifth use.

Training Tips

If your aim is to lose weight, training
sessions need to be 30-60 minutes or
longer in the fat burn zone. The longer
the duration the more calories burned,
especially from fat. The percentage of
burnt fat calories will appear in a
summary after the session.

For improving your cardiovascular fitness,
aim to train in the fitness zone three or
four times a week for 20-40 minutes per
session. The fitter you are, the more
training (more often and longer duration)
is required for fitness improvement.

Read more about training in Training
Articles at http://articles.polar.fi.

ENGLISH 15

4. AFTER TRAINING

Training Summary

The Polar FT40 displays a training summary after each training session:

Calories

Calories burnt during training

Cal. fat

Fat percentage of the burnt calories

The duration of your training is displayed in all views.

Average

Average heart rate during training

Maximum

Maximum heart rate during training

16 ENGLISH

Fat burn

Time spe nt in t he fat bu rning zone

Fitness

Time spe nt in t he fitn ess i mprov ing z one

ENGLISH 17

Review Training Data

Review your training data in Training files, Week summaries and Totals.

1. Select Data > Training files to view detailed training information on your 50 most

recent training sessions. The information is similar to what is displayed after each
training session.

Each bar represents one training session. Select a training session you wish to
view.
Upper row: Date and time of day when the file was created
Lower row: Training time

When Training files becomes full, the oldest training file is replaced by the most
recent one. If you want to save the file for a longer period, transfer it to Polar web
service on www.polarpersonaltrainer.com. For further information, see the Transfer
Data.

To delete a training file, select Data > Delete files and the file you want to delete.
Delete file? is displayed. Select Yes. Remove from total? is displayed. To remove
the file from totals, as well, select Yes.

18 ENGLISH

2. Select Data > Week summaries to view the training data and results for the last 16

weeks.

Each bar represents one training week. Select a week you wish to view with
UP/DOWN.
Upper row: Week start / Week end date
Lower row: Total training time

To reset week summaries select Data > Reset weeks?. Select Yes to reset week
summaries.

3. Select Data > Totals since xx.xx.xxxx to view the total cumulative duration,

number of training sessions and calories starting from the last reset.

To reset totals, select Data > Reset totals and select Yes.

ENGLISH 19

Transfer Data

How to transfer data from your FT40 to
polarpersonaltrainer.com

For a long-term follow-up, transfer your
training files effortlessly from your Polar
FT40 to polarpersonaltrainer.com with
Polar FlowLink*. There you can see your
training data in more detail and
converted into graphs.

1. Register at polarpersonaltrainer.com.

2. Follow the instructions to download
and install Polar WebSync data
transfer software onto your computer.

3. Plug in the FlowLink to the USB port
on your computer.

4. Place your FT40 on the FlowLink
display facing down.

5. Follow the data transfer process from
the WebSync Software on your
computer screen.

20 ENGLISH

See polarpersonaltrainer.com "Help" for
further instructions on data transfer.

*Optional Polar FlowLink required.

Test Your Fitness Level

The Polar Fitness TestTMis 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 oxygen uptake (VO
common aerobic capacity measure. For
further reading, see Interpret Your Test
Results.

The OwnIndex value can enhance the
accuracy of calories calculation during
training.

The test is developed for healthy adults.
To ma ke s ur e th e tes t r esu lt s ar e re lia bl e,
make the following considerations:

2max

), a

• Avoid distractions. The more relaxed
you are and the more peaceful the
testing environment is, the more
accurate the test result will be (for
instance, no television, telephone or
talking).

• Avoid heavy physical exertion, alcohol
and unprescribed pharmacological
stimulants on the test day and the day
before.

• Avoid eating a heavy meal or smoking
2-3 hours prior to the test.

• Perform the test always in similar
conditions and at the same time during
the day.

• Make sure that your user settings are
correct.

ENGLISH 21

Perform Polar Fitness Test

1. Wear the transmitter, lie down and
relax for 1-3 minutes.

2. In Time mode, select Fitness test >
Start test. The fitness test begins as
soon as the FT40 has located your
heart rate.

3. Approximately 5 minutes later, a beep
indicates the end of the test, and the
result will be displayed.

4. Press OK. UPDATE VO
displayed.

5. Select Yes to save the test result in

User information and OwnIndex
results. If you know your laboratory

measured VO
entered it in User information,

2max

select No to save your test result in
OwnIndex results only.

22 ENGLISH

? is

2max

value and have

Tro ub le sh ooting

• Set activity lev. of past 3 months

is displayed > Set your activity level
(see Settings for more
information).Activity set! is displayed
and the test begins.

• Test Failed is displayed > Your

previous OwnIndex value is not
replaced.

• No heart rate shown > Test fails. Check
that the transmitter electrodes are
moist enough and that the strap is snug
around your chest.

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 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
review of 62 studies where VO
measured directly in healthy adult
subjects in the USA, Canada and seven
European countries. Reference: Shvartz E,
Reibold RC: Aerobic fitness norms for
males and females aged 6 to 75 years: a
review. Avia t Spa ce En vir on Me d;
61:3-11, 1990.

2max

was

ENGLISH 23

Follow Your Fitness Test Results

The FT40 saves your 60 latest fitness
test results. To view your long-term
results, transfer saved data from your
Polar FT40 to polarpersonaltrainer.com.
There you can see your test results
converted into a graph. For more
information, see Transfer Data.

You can al so vie w your tw o la tes t f itn ess
test results in OwnIndex results.

• Select Fitness test > OwnIndex
results.

• The date and the result of your latest
fitness test are displayed.

• To view the result of your previous test,
press UP/DOWN.

24 ENGLISH

On average, it takes six weeks of regular
training to improve your aerobic fitness
noticeably. Training large muscle groups
is the most efficient way to improve your
aerobic fitness.

5. SETTINGS

Watch Settings

Select the value you want to change and
press OK.Adjustthevalueswith
UP/DOWN and accept with OK.

Select Settings > Watch, time and
date .

• Alarm: Set alarm Off or set the alarm
on by selecting Once, Every day or
Monday to Friday and then set the
hours and minutes. Press BACK to stop
the alarm or UP/DOWN to snooze for
10 minutes. The alarm cannot be used
during training.

• Time: Select Time 1 and set the time
format, hours and minutes. Select Time
2 to set time for another time zone by
adding or substracting hours. In the
Time view, you can quickly change
from Time 1 to Time 2 by pressing and
holding DOWN.

• Time zone: Select time zone 1 or 2.

• Date: Set the date.

• Watch face: Select Time and logo or
Time only.

ENGLISH 25

Training Settings

Select Settings > Training settings .

• Training sounds : Select Off, Soft,
Loud or Very loud.

• Heart rate view : Set the FT40 to
display your heart rate as Beats per
minute or as Percent of maximum .

• HeartTouch: Select On or Off. Heart
Touch will display the time if you bring
the wrist unit near the transmitter.

• Heart rate upper limit helps you to
train within your personal target heart
rate zone (e.g. advised by a doctor). Set
upper heart rate limit On and adjust the
limit with UP/DOWN and press OK.

26 ENGLISH

User Information

Select Settings > User Information
and press OK.

• Weight: Enter your weight.

• Height: Enter your height.

• Date of birth: Enter your date of birth

• Sex : Select MALE or FEMALE.

• Maximum heart rate is the highest

number of heartbeats per minute (bpm)
during maximum physical exertion.
Change the default value only if you
know your laboratory-measured value.

• Activity: Select the alternative that

best describes the overall amount and
intensity of your physical activity during
the past three months.

1. TOP (5+ hours per week): You

participate in heavy physical
exercise at least 5 times a week, or
you exercise to improve
performance for competitive
purposes.

2. HIGH (3-5 hours per week):

You participate at least 3 times a
week in heavy physical exercise,
e.g. you run 20-50 km or 12-31
miles per week or spend 3-5 hours
per week in comparable physical
activity.

3. MODERATE (1-3 hours per
week): You participate regularly in
recreational sports, e.g. 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.

4. LOW (0-1 hours per week): You

do not participate regularly in
programmed recreational sport or
heavy physical activity, e.g. you
walk only for pleasure, or exercise
hard enough to cause heavy
breathing or perspiration only
occasionally.

• OwnIndex (VO2m): When you perform

Polar Fitness Test, your OwnIndex value
is shown as a default. Change the
default value only if you know your
laboratory-measured VO

2max

value.

ENGLISH 27