Polar FT60 User Manual

Polar FT60

User Manual

™

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Contents

1. GET STARTED.... .... .... ..... .... .... .... ... 4

Get to Know Your Polar FT60.. ..... .... .... 4

Start With Basic Settings ..... .... . .... .... . 5

Wrist Unit Buttons and Menu Structure ... . 6

Symbols on the Display . .... .... ..... .... ... 7

2. BEFORE TRAINING .... .... ..... .... .... .... .. 8

Activate Your Polar Star Training

Program .... .... .... ..... .... .... .... ..... ... 8

Change/End your program......... ...... 11

Test Your Fitness Level.................. 12

3. TRAINING ..... .... .... .... ..... .... .... .... .. 15

Wear the WearLink ..... .... .... .... .... . ... 15

Start Training.. .... .... .... .... . .... .... .... . 16

Start Training With OwnZone .... .... ..... .. 17

During Training.. . .... .... .... .... ..... .... .. 18

Stop Training Recording... .... .... ..... .... 21

4. AFTER TRAINING . .... .... ..... .... .... .... .. 22

Training Feedback ..... .... .... ..... .... .... 22

Weekly Follow-up.... .... .... .... ..... .... .. 24

Program Update... ..... .... .... .... ..... .... 26

Weight Diary ..... .... .... .... ..... .... .... .. 27

Follow Your fitness Test Results... ..... .... 28

Review Training Data ..... ..... .... .... .... . 29

Transfer Data. .... ..... .... .... .... .... ..... . 31

5. SETTINGS. .... .... ..... .... .... .... ..... .... . 32

Watch Settings... .... ..... .... .... .... ..... . 32

Training Settings. .... .... . .... .... .... .... .. 32

User Information ... ..... .... .... .... ..... ... 33

General Settings . .... .... ..... .... .... .... .. 34

Accessory Settings.... ..... .... .... .... ..... 35

Footpod Calibration* ....... ............. 35

6. CUSTOMER SERVICE INFORMATION ..... ... 36

Caring for Your Polar FT60 . .... .... ..... ... 36

Service . ............................. ...... 36

Changing Batteries.... ......... .......... 37

Precautions . . .... .... .... .... ..... .... .... .. 39

Troubleshooting.. .... .... .... .... ..... .... .. 41

Technical Specifications ..... ..... .... .... . 42

Guarantee and Disclaimer .. ..... .... .... ... 43

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1. GET STARTED

Get to Know Your Polar FT60

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

The WearLink transmits the heart rate
signal to the wrist unit. The transmitter
consists of a connector and strap.

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

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

4 Get Started

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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 5

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Wrist Unit 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)

6 Get Started

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.
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.

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Get Started 7

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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 wrist unit
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 wrist unit gives you training
guidance for the following week. The training
program adapts to your training habits and to your
changing fitness level.

8 Before Training

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.

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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 wrist unit 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.

Before Training 9

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Zone Intensity % of HR

Zone 3

Zone 2

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.

80-90%

70-80%

60-70%

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

• 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.

10 Before Training

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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.

Before Training 11

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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 (VO
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.

), which is a commonly used

2max

12 Before 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.

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Perform Polar Fitness Test

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

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 > Your most recent

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 enough around your chest.

Before Training 13

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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
measured 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.

2max

was

14 Before Training