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FT80
User Manual [ru]
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User Manual 2
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User Manual
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User Manual
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Polar FT80 User Manual [de]

Polar FT80
™
User Manual
ENGLISH
Contents
1. GET STARTED. ... . ... . ... . . ... . ... . ... . ... . .. 4
Get to Know Your Polar FT80 Training
2. BEFORE TRAINING . ... . ... . . ... . ... . ... . ... . . 8
Activate Your Polar STAR Training
Change/End Your Training Program ... . 11
Test Your Fitness Level...... .. .. ..... .. . 12
3. TRAINING . . ... . ... . ... . ... . .... . ... . ... . ... . . 15
Optimize Your Strength Training with Heart
4. AFTER TRAINING . . ... . ... . . ... . ... . ... . ... . . 23
Following OwnRelax Results . ..... .. .. .. 31
5. SETTINGS. . ... . ... . . ... . ... . ... . ... . .... . ... . 33
Foot pod Calibration*.... .. .. ..... .. .. ... 36
6. IMPORTANT INFORMATION .. . ... . ... . ... . .. 37
Service . ..... .. .. ..... .. .. ....... .. .. ..... . 38
Changing Batteries..... .. .. ..... .. .. ..... 39
ENGLISH
ENGLISH
1. GET STARTED
Get to Know Your Polar FT80 Training Computer
The Polar FT80 training computer records and displays your heart rate and other data during training.
The WearLink®+transmittertransmits the heart rate signal to the training computer. The transmitter consists of a connector and strap.
You can tran sfer data easi ly betwe en you r FT80 and the polarpersonaltrainer.com web service with Polar FlowLinkTMand WebSync software.
The latest version of this user manual can be downloaded at www.polar.fi/support.
4 Get Started
Wrist Unit Buttons and Menu Structure
UP
• Adjust values
• Scroll through the menu
• Scroll through selection lists
• Change the watch face with a long press
in the time view
OK
• Select training type or training settings
• Confirm selection
DOWN
• Adjust values
• Scroll through the menu
• Scroll through selection lists
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)
Get Started 5
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Display Symbols
Symbol Description
The wrist unit battery level is low.
The alarm is active.
Sounds are off.
Time 2 is i n us e.
You have one or mor e n ew mes sa ges.
The key lock is active.
The Polar S1 foot pod™ is in use. If the symbol is blinking, FT80 is trying to establish a connetion with the foot pod.
The Polar G1 GPS sensor is in use. If the symbol is blinking, FT80 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 detected.
6 Get Started
ENGLISH
Start with Basic Settings
To ac tiv ate y ou r FT8 0, p r es s and h ol d any but ton for one second. Once activated, it cannot be switched off.
1. Select Language with UP button and confirm
with OK button.
2. Please enter basic settings is displayed.
Press OK.
3. Select Time format.
4. Enter Time.
5. Enter Date.
6. Select Units. Select metric (kilograms,
centimeters, KCAL) or imperial (pounds, feet, CAL).
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 settings. Basic
settings complete is displayed and the FT80
enters time view. Select No to change settings. Please enter
basic settings is displayed. Re-enter your
basic settings.
To mo dif y yo u r pe rso nal s et t in g s la ter, s ee Settings.
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 provides you with the optimum intensity and time targets. The FT80 gives you feedback on your performance after each training session and once a week.
The FT80 creates a training program based on your personal information (weight, height, age, sex), fitness level, activity level, and training goal.
By analyzing your weekly training results and fitness level, the FT80 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 view, select Menu > Applications >
Training program > Create new program
and Yes.
2. If you have not performed the Polar Fitness Test or a new test result is needed, the FT80 asks you to perform the test. For more information, see Test Your Fitness Level.
3. Select your training target:
• Improve fitness to improve your current
cardiovascular (involving the heart and blood vessels) fitness level and if you are able to train regularly.
• Maximize fitness 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.
4. Training program created! is displayed.
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5. Next, View week targets? is displayed. Select Yes to view time and calorie targets for your first training week. If you select No. Training program active! is displayed and the FT80 returns to Time view.
Time target
Target trai nin g tim e for the week
Calorie target
Target calo rie e xpe nditu re fo r the we ek
6. Press DOWN and OK to view your target training time for three different target intensity zones. Press DOWN to change the view. See the following page for more information on the zones.
Time target for 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 and hold BACK to return to Time view.
Before Training 9
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To vi ew y o ur w e ek l y ta rge ts l a te r, s el e ct Menu > Applications > Training Program > View week targets .
Target Zone Intensity % of HR
Zone 3
Zone 2
Zone 1
Tro ub lesho ot in g
• User information missing is displayed > Enter the missing user information.
• Fitness test result required is displayed > You need to perform the Fitness Test.
HARD: 80-90%
MODERATE: 70-80%
LIGHT: 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 under Training Articles at http://articles.polar.fi.
10 Before Training
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Change/End Your Training Program
• To change your fitness goal (from Improve
Fitness to Maximize Fitness):
Select Menu > Applications > Training
program > Change program to create a new
program.
• To end your active training program:
Select Menu > Applications > Training
program > End program > End Program? and Yes.
The results of your program are displayed:
• Start date/Duration: The start date and the
duration of the training program.
• Excel. weeks/Calories: The number of
excellent training weeks vs. total number of training weeks and the calories expended during the program.
• Before/After: Your Fitness Test result
(OwnIndex) before and after the program.
To vi ew t h e re sul ts of you r pr evi o us p rog ram at a later date, select Menu > Applications > Training
program > Results of past prog. .
Before Training 11
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Test Your Fitness Level
To tr ain r ig h t an d to m on i to r you r pr o gr e ss , it i s important to know your current 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 capacity measure. For more information, see Interpret your fitness test results.
The OwnIndex value affects the accuracy of the training program and calorie calculation during training.
), which is commonly used aerobic
2max
12 Before Training
The test is developed for healthy adults. To ensure the test results are reliable, make sure to:
• 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.
• always perform the test in similar conditions and same time of day.
• enter accurate user information.
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Perform Polar Fitness Test
1. Wear the transmitter, lie down and relax for 1-3 minutes.
2. In Time view, select Menu > Applications >
Fitness test > Start test. The fitness test
begins as soon as the FT80 locates your heart rate.
3. Approximately 5 minutes later, a beep indicates the end of the test, and your test result is displayed.
4. Press OK. UPDATE VO
? is displayed.
2max
5. Select Yes to save the test result in your user settings and OwnIndex results. Select No only if you know your VO more than one fitness level (see the table on
value, and if it differs
2max
the next page) from the OwnIndex result. Your OwnIndex value will only be saved in OwnIndex results.
Tro ub lesho ot in g
• Set activity level of past three months is
displayed > Set your activity level (see Settings for more information). Activity level set is displayed and the test begins.
• Fitness Test Failed is displayed or no heart rate
shown > Test fails. Check that the transmitter 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.
Before Training 13
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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 in the table to the right, and see how they compare 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. Avi at S pac e Environ Med;61:3-11,1990.
2max
was
14 Before Training
3. TRAINING
Wear the Transmitter
Before recording a training session, wear the transmitter first.
1. Wet the electrode areas of the strap well under running water.
2. Attach the connector to the strap. Adjust the strap length to fit it 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.
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Training 15
ENGLISH
Start Training
1. Wear the transmitter and the wrist unit.
2. Press OK and select Start training, or
long-press OK when you want to start recording your training session.
To mo dif y so u nd s , he art r at e vie w or o th e r tr ain ing settings before starting the training session, select
Training Settings.SeesectionSettingsformore
information.
Your tr ai ning s es sion i s save d only when the recording has been on for more than one minute.
16 Training
Optimize Your Strength Training with Heart Rate Guidance
Strength training with Polar FT80 helps you effectively improve your muscle strength and power by guiding your recovery heart rate between exercise sets during workout.
1. Create up to three workouts in polarpersonaltrainer.com and download the workout(s) to your FT80. See Transfer Data for more information.
2. When you have downloaded workouts onto your FT80, press OK and press DOWN to select
Start strength training. Press OK to start
your warm-up session and after warm-up, press OK again. Start workout? is displayed. Select
Yes and press OK. Select the workout and
press OK. Select the exercise you want to perform from the list. Press OK and start your workout with the first set.
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Heart rate graph
Name of the exercise Heart rate as a number and graph Number of sets, repetitions, and weights
3. When you have completed a set, the FT80 tells you the optimal recovery time. Sit down to wait and see when your heart rate graph hits the dotted line on the display and you hear a beep. You have now recovered enough. Start next set! is displayed.
4. When you have completed all sets of an exercise press OK, and Exercise completed? is displayed. Select Yes to save the exercise data. The exercise set is now removed from your exercise list in this session.
5. Select the exercise you want to perform next and finish your workout.
6. After workout, carry out a suitable cool down session. To stop the cool down session, press BACK twice. Tran sfe r da t a to polarpersonaltrainer.com for easy follow-up of your fitness level development. See Tran sfe r Da t a fo r mo re i n fo r mat ion .
Training 17
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If you have not yet downloaded workouts from polarpersonaltrainer.com,FT80stillguidesyourstrength training informing you how long to rest between each set.
1. Press OK and select Start strength training.
Heart rate graph
Heart rate as a number and graph
2. When you have completed a set, the FT80 tells you the optimal recovery time. Sit down to wait and see when your heart rate graph hits the dotted line on the display and you hear a beep. You have now recovered enough. Start next set! is displayed. Perform the exercises and finish your workout.
3. After workout, transfer data to polarpersonaltrainer.com for easy follow-up of your fitness level development. See Transfer Data for more information.
If you have activated the STAR Training Program, the performed strength trainings are automatically accumulated to the weekly training results.
18 Training
ENGLISH
Start Training with OwnZone
Starting every session with OwnZone determination guarantees safe, effective and individual heart rate zones.
Check your OwnZone at least:
• when you change training environment or sport.
• when you train after more than a week’s break.
• if you have not recovered from previous session/you are not feeling well/are stressed.
• after changing your user information.
OwnZone determination takes only five minutes, and can be performed as a warm-up in any sport.
If training program is activated and you actively use this determination, FT80 incorporates your long-term results when updating program targets.
1. Wear the transmitter and the wrist unit.
2. Press OK and select Start with OwnZone.
Follow the instructions on the display. Start
slowly keeping your heart rate below 100 bpm/ 50% HR speed gradually about 10 bpm/ 5% HR
• Walk slowly for 1 min.
. After each minute, increase your
max
max
.
• Walk at a normal pace for 1 min.
• Walk fast for 1 min.
• Jog for 1 min.
• Run for 1 min.
• Speed up.
3. When the individual OwnZone limits are determined at some point during the determination, New limits in use is displayed. Proceed normally with training.
Tro ub lesho ot in g
If OwnZone determination fails, and you have determined your OwnZone limits earlier, Previous
limits in use is displayed. If you have not
determined your OwnZone limits, Age-based
limits in use is displayed. The OwnZone
determination fails if the heart rate rises too fast during the OwnZone determination/if the heart rate is too high at the beginning of the test.
Training 19
ENGLISH
During Training
The following information is displayed during a training session. Press UP/DOWN to change views. Your training duration is displayed in every view.
In zone 1, 2 or 3 (displayed during cardio training)
Traini ng ti me in th e ind icate d zon e Heart rate Heart symbol indicates the zone you are in
Heart rate
Heart rate during training
Tim e of da y Calories
Expended calories during training
20 Training
ENGLISH
Distance
Distance of training (optional GPS sensor or foot pod required to view distance data)
Speed
Speed of training (optional GPS sensor or foot pod required to view speed data)
Week target (displayed during cardio training if the training program is active)
Weekly target intensity zones and the actual training time in each zone
To acce ss Qui ck men u du ri ng tra ining, press a nd hold LI GH T. Th e qu ic k menu is a s ho rtcut to loc king b ut tons, adjusting training sounds, and if foot pod is in use, calibrating it.
Lock a zone:Whenyouareinadesiredzoneduringatrainingsession,lockitbypressingOKforone second. For instance, when you have achieved your week target for zones 1 and 3, you can lock zone 2. The zone alarm helps keep you inside the locked zone.
HeartTouch:Checkthetimeduringtrainingrecordingbybringingthewristunitnearthetransmitter.Set the HeartTouch function On/Off in Menu > Settings > Training Settings > HeartTouch.
Training 21
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Stop Training
1. Press BACK to pause training recording.
2. Press BACK again to stop recording altogether.
3. You will receive instant feedback on your training session. 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 after every fifth use.
22 Training
Using Stopwatch
Use the stopwatch for timing (for instance, for recording lap times ).
1. Select Menu > Applications > Stopwatch.
2. Start timing by pressing OK.
3. During timing, press OK to start recording a new lap.
4. Press BACK to stop the stopwatch.
Your timi ng resul ts rem ain in the mem ory of your FT80 until you reset the stopwatch. Scroll the timing results with UP/DOWN, and reset the stopwatch by pressing and holding LIGHT.
4. AFTER TRAINING
Training Feedback
The following training feedback is displayed when you stop recording a training session.
Effect
Intensity
Zone limits
Calories/Calories fat
Average/Maximum
Duration
Average/Maximum
Distance/Duration
This week
Traini ng ef fec t fee dback . See th e fol lowin g pag e for mo re in forma tio n.
Time spent in zo nes 1 , 2, and 3 .
OwnZone limits (displayed if OwnZone was in use).
Expended calories during the session, and fat percentage.
Average and maximum heart rate during session.
Duration of your training session.
Average and maximum speed during session (displayed only if optional GPS sensor/foot pod was in use).
Distance and duration of session (displayed only if optional GPS sensor/foot pod was in use).
Your target s for th e cur rent train ing w eek and the result s you ha ve ac hieve d so far ( dis playe d if the t rai ning program is active).
After Training 23
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One of the following training effect feedbacks is displayed:
Fat burn improving
Fitness improving
Maximal perform. improving
Strength training
Traini ng at low int ensit y imp rov es yo ur bo dy's cap ab ili ty to burn fat.
Traini ng at leas t at mod erate inte nsi ty im prove s you r cardio vas cular fitn ess .
Traini ng at hard in tensi ty im pro ves your maxima l per for mance .
Strength training increases body strength and tone, and improves health.
If you train enough at more than one intensity level, your session will also have several effects.
Fat burn and fitness improving
Fitness and fat burn improving
Max. perf. and fitness improving
Traini ng im pro ves primar ily y our body 's ca pab ility to burn fat, b ut al so cardi ova sc ula r fit nes s.
Traini ng im pro ves primar ily y our card iovas cul ar fi tne ss , but al so yo ur bo dy' s cap abili ty to bu rn fa t.
Traini ng im pro ves primar ily y our maxi mal perf orman ce, b ut al so fitne ss.
24 After Training
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Weekly Follow-up
The FT80 automatically reviews your progress. An envelope reminds you to check the previous week’s training results. Press UP to open the envelope and to view a summary of your training week.
Week targets achieved
Results
You ha ve ac hieve d your weekly targ ets .
Excellent! / Well done! / Nice! / Fitness maintained / Good training week / Incomplete training week / Good recovery week / Excellent recovery week
If your result is Excellent, the FT80 rewards you with a trophy, which appears in Time vi ew.
Achieved/Week target
Achieved/Week target
Sessions
Achieved time per zone
This week
Achieved training duration vs. week target duration.
Expended calories vs. week target.
Number of training sessions this week (displayed also when the training program is not active).
Time spent in zo nes 3 , 2, and 1 .
Traini ng gu ida nce displa yed o nly when acce sse d fro m the enve lop e. Se e the foll owi ng pa ge fo r mor e information.
After Training 25
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Train a lot more
Train more
Train more in zone x
Train like last week
Train less in zone x
Train a lot less in zone 3
Take recovery week
Recovery week still needed
You ne ed to trai n a lot mo re to ge t eff ects.
You do n ot train enou gh fo r improv eme nt .
You ne ed to trai n mor e at har d/mod era te /li ght inte ns ity this week .
You di d a good job la st we ek. K eep i t up!
You sh ould decre ase trai ning at ha rd/ moder ate /ligh t int ens ity this week.
You sh ould decre ase trai ning at ha rd in ten sity thi s wee k.
You ha ve no t rec ove red from last week , it wa s too ha rd.
You ha ve no t rec ove red yet; last week w as st ill too hard.
If you have activated your training program between Wed-Sun, the first complete feedback will only be provided after the first complete training week.
26 After Training
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Fitness Test
The FT80 reminds you to take the fitness test by posting an envelope. The result will be incorporated in the next program update.
1. An envelope is displayed. Press UP to open the
envelope. Time to test fitness is displayed.
2. Test fitness? Select Yes or No.
3. If you select Yes to perform a new fitness test,
see Test Your Fitness Level.
Polar STAR Training Program Update
The FT80 continuously analyzes your progress and adjusts by increasing or decreasing the weekly training targets. An envelope appears on the display to notify you when the program has been updated. Press UP to open the envelope.
• Program has been updated is displayed. The
FT80 has analyzed your progress and adapted your program training targets accordingly.
• Time for a recovery week is displayed. To
optimize your training, the balance between training and recovery have to be ideal. A recovery week allows your body to recover and adapt to the stimulus that training has provided.
After your program is updated, View week
targets? is displayed. Select Yes to view the
updated training targets.
After Training 27
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Review Training Data
• Select Menu > Data > Training files to view
information on your 100 most recent training sessions. Select the training you want to view with UP/DOWN.
To delete a training file, select Menu > Data >
Delete files > Training file. Select the training
file you want to delete. Delete file?is displayed. Select Yes. Remove from totals? is displayed. To remove the file from totals, as well, select
Yes.
To delete all training files, select Menu > Data >
Delete files > All files. Delete all files? is
displayed. Select Yes.
28 After Training
• Select Menu > Data > Week summaries to view
information on your 16 most recent training weeks. Select the week you want to view with UP/DOWN.
To reset week summaries, select Menu > Data >
Reset week summaries.
• View your total cumulative number of training
sessions, duration, burned calories and, if GPS sensor/foot pod is in use, distance in several trainings, starting from the previous reset in
Menu > Data > Totals since xx.xx.xxxx.
To reset totals, select Menu > Data > Reset
totals.
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Following Fitness Test Results
Follow your long-term test results in OwnIndex results containing 47 of your latest OwnIndex values and the dates of the tests. On average, it takes six weeks of regular training to improve your aerobic fitness noticeably. To improve your aerobic fitness most efficiently, you need to train large muscle groups.
1. Select Menu > Applications > Fitness test > OwnIndex results.
2. Your OwnIndex result graph, result, and date of the latest test are displayed. Press UP/DOWN to view the previous OwnIndex results.
OwnIndex graph Date of the test Result of the test (OwnIndex) You Ow nInde x res ult grap h
To de let e an O wnI nde x va l ue , sel ect the v al u e yo u wa nt to del ete w it h UP / DOW N. W h en t he v a lu e is displayed, press and hold the LIGHT until Delete this value? appears. Select Yes.
After Training 29
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Remember to Relax
The Polar OwnRelax® test measures your heart rate and heart rate variability during a five-minute resting period. The result is your resting heart rate (bpm) and OwnRelax value (in milliseconds), corresponding to your body's state of relaxation.
You can take the test an ywher e, as lon g a s t he tes t environment is peaceful. There should be no disturbing noises. You should not read or talk. You should be lying down, relaxed and calm. Always repeat the test in similar conditions. Have a relaxation session:
• in the morning for a general relaxation check.
• before training to check readiness for a planned workout.
• after training for recovery detection.
• whenever you feel a need to check your relaxation.
30 After Training
1. Wear the transmitter.
2. Select Menu > Applications > Relaxation
test.
3. Select Start test. The wrist unit starts the
session by searching for your heart rate.
4. When the heart rate is found, Testing... Lie
down and relax is displayed.
5. Once done, a beep will sound and Test
completed is displayed.
6. Feedback on your relaxation rate, your resting heart rate (bpm) and OwnRelax value (ms) are displayed.
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