Polar FT60 User Guide

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Polar FT60 User Manual

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CONTENTS

1. GET STARTED...................................................................................................................... 3

Get to Know Your Polar FT60................................................................................................... 3

Start With Basic Settings........................................................................................................ 3

Buttons and Menu Structure .................................................................................................... 4

Symbols on the Display.......................................................................................................... 4

2. BEFORE TRAINING ................................................................................................................ 5

Activate Your Polar Star Training Program................................................................................... 5

Change/End your program................................................................................................... 6

Test Your Fitness Level ...................................................................................................... 6

3. TRAINING........................................................................................................................... 8

Wear the Heart Rate Sensor .................................................................................................... 8

Start Training...................................................................................................................... 8

Start Training With OwnZone ................................................................................................... 8

During Training ................................................................................................................... 9

Stop Training Recording......................................................................................................... 10

4. AFTER TRAINING .................................................................................................................. 11

Training Feedback................................................................................................................ 11

Weekly Follow-up................................................................................................................. 11

Program Update................................................................................................................... 13

Weight Diary....................................................................................................................... 13

Follow Your fitness Test Results ............................................................................................... 13

Review Training Data ............................................................................................................ 13

Transfer Data...................................................................................................................... 14

5. SETTINGS .......................................................................................................................... 15

Watch Settings.................................................................................................................... 15

Training Settings ................................................................................................................. 15

User Information .................................................................................................................. 15

General Settings .................................................................................................................. 16

Accessory Settings ............................................................................................................... 16

Footpod Calibration* ......................................................................................................... 16

6. IMPORTANT INFORMATION...................................................................................................... 17

Caring for Your Product ......................................................................................................... 17

Service ........................................................................................................................... 17

Changing Batteries............................................................................................................ 17

Precautions........................................................................................................................ 18

Troubleshooting................................................................................................................... 20

Technical Specifications........................................................................................................ 20

Limited International Polar Guarantee ........................................................................................ 21

1. GET STARTED

Get to Know Your Polar FT60

The Polar FT60 training
computer records and

displays your heart rate and
other data during training.

The Polar H1 heart rate
sensor transmits the heart
rate signal to the training
computer. The heart rate
sensor consists of a
connector and a strap.

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

Register your Polar product
at http://register.polar.fi,
and help us improve our
products and services to
better meet your needs.

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Start With Basic Settings

To activate your Polar FT60, press and hold any button for one second. Once the FT60 is activated, it
cannot be switched off.

1. Language: Select Deutsch, English, Español, Français, Italiano, Português or Suomi 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, 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.

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 FT60 enters

Time mode.
Select No if you want to change the settings. Please enter basic settings is displayed. Re-enter your

basic settings.

To modify your personal settings later, see Settings.

Get Started 3

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Buttons and Menu Structure

UP: Enter the menu and move

through selection lists, adjust values

OK: Confirm selections, select

training type or training settings

DOWN: Enter the menu and move

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)

Symbols on the Display

The following table presents the display symbols and their descriptions.

Symbol Description

The battery of the training computer is low.
The alarm is active.
Sounds are off.
Time 2 is in use. Number two is displayed at the lower right corner of the

display.
You have one or more new messages.
The button lock is active.
The footpod is in use. If the symbol is blinking, the FT60 is trying to establish

a connection with the footpod.
The GPS sensor is in use. If the symbol is blinking, the FT60 is trying to

establish a connection with the GPS sensor, or the GPS sensor is trying to
establish a connection with the satellites.

Heart rate is transmitted.

4 Get Started

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2. BEFORE TRAINING

Activate Your Polar Star Training Program

The adaptive, personalized and in-built Polar Star Training Program gives you the optimal intensity and
time targets for your training. The training computer gives feedback on your performance after each
training session and once a week.

The Polar FT60 creates a training program based on your user information (weight, height, age, sex),
fitness level, activity level, and training goal.

By analyzing your weekly training results and fitness level, the training computer gives you training
guidance for the following week. The training program adapts to your training habits and to your changing
fitness level.

1. In Time mode, select Menu > Applications > Training program > Create new program .

2. Perfom Polar Fitness Test. For more information, see Test Your Fitness Level.

3. Select your training goal:

• Improve fitness if your target is to improve your current cardiovascular fitness level and you are able
to train regularly.

• Maximize fitness if your target is to maximize your current cardiovascular fitness level, and if you have
been training regularly for at least 10-12 weeks and training nearly every day is not a problem for you.

• Lose weight if your target is to lose some weight.

4. Training program created! is displayed.

5. Next, View week targets? is displayed. Select YES to view the time and calorie targets for your first
training week. If you select No, Training program active! is displayed and the training computer returns
to Time view.

Time target

The amount of time you should train during this week.

Calorie target

The number of calories you should burn this week.

6. Press DOWN and OK to view your target training time in three different heart rate zones (intensity
targets). Press DOWN to change the display.

Time target for intensity zone 1

The bars indicate the target times in different intensities. The bars fill up as you
train. The target time for intensity zone 1 for the week is displayed in the lowest row.

7. You have now activated your training program. Press BACK to return to Time mode.

To view your week targets later, select Menu > Applications > Training Program > View week targets .

Zone Intensity % of HR

Zone 3

Zone 2

80-90%

70-80%

max

Training benefit

• Benefits: Increases maximum performance capacity

• Feels like: Tiredness in muscles and heavy breathing

• Recommended for: Fit users for short training sessions

• Benefits: Improves aerobic fitness

• Feels like: Good, easy breathing, moderate sweating

• Recommended for: Everybody for typical training
sessions with moderate length

Before Training 5

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Zone 1

Troubleshooting

• User information missing is displayed > Enter the missing user information.

• Fitness test result required is displayed > You need to perform the Fitness Test.

60-70%

• Benefits: Improves basic endurance and helps recovery

• Feels like: Comfortable, easy breathing, low loading for
muscles, light sweating

• Recommended for: Everybody

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

Change/End your program

• To change your fitness goal, create a new program in Menu > Applications > Training program > Change

program. For instance, if you have started with weight loss program and have achieved your goal, change

your goal to Improve Fitness or Maximize Fitness.

• To end your active training program, select Menu > Applications > Training program > End program >

End Program? Select Yes.

To view the results of your previous program:

Select Menu > Applications > Training program > Results of past prog. The following information is
displayed:

• Start date and Duration: The start date and the duration of the training program.

• Excel. wks and Calories: The number of excellent training weeks (100% of target reached) vs. total
number of training weeks and the calories expended during the program.

• Before/After: Your Fitness Test result (OwnIndex) or your weight (when weight loss program active)
before and after the program.

Test Your Fitness Level

To train right and to monitor your progress, it is important to know your current fitness level. The Polar
Fitness TestTMis an easy and quick way to measure your cardiovascular fitness. The test is performed at
rest.

As a result you will get a value called OwnIndex. OwnIndex is comparable to maximal oxygen uptake
(VO2max ), which is a commonly used aerobic fitness measure. Read more on how to interpret the results in
Interpret Your Fitness Test Results.

The OwnIndex value also affects the accuracy of the training program and calorie calculation during
training.

The test is developed for healthy adults. To make sure the test is reliable, take the following issues into
consideration:

• 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 effort, 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.

• Always perform the test in similar conditions and at the same time.

• Make sure that your user information is correct.

Perform Polar Fitness Test

1. Wear the heart rate sensor, lie down and relax for 1-3 minutes.

6 Before Training

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2. In Time mode, select Menu > Applications > Fitness test > Start test. The fitness test begins instantly
once the FT60 has located your heart rate.

3. About 5 minutes later, a beep will indicate the end of the test, and your test result will appear on the
display.

4. Press OK. UPDATE VO

? is displayed.

2max

5. Select Yes to save the test result in your User information and OwnIndex results. If you know your
laboratory measured VO2max value and have entered it in User information, select No to save your test
result in OwnIndex results only.

Troubleshooting

• Set activity lev. of past 3 months is displayed > Set your activity level (see Settings for more information

on activity levels). Activity set! is displayed and the test begins.

• Test Failed is displayed or no heart rate shown > Test fails. Check that the heart rate sensor electrodes are

moist enough and that the elastic strap is snug enough around your chest. If the fitness test fails, your
previous OwnIndex value is not replaced.

Interpret your fitness test results

Interpret the OwnIndex
values by comparing your
individual values and their
progression over time.
OwnIndex can also be
interpreted based on gender
and age. Locate your
OwnIndex on the table, and
find out your fitness level
class and 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
directly in healthy adult subjects
in the USA, Canada and 7
European countries. Reference:
Shvartz E, Reibold RC: Aerobic
fitness norms for males and
females aged 6 to 75 years: a
review. Aviat Space Environ
Med; 61:3-11, 1990.

was measured

2max

Before Training 7