Polar FT80 User Manual 2

Polar FT80

User Manual

™

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Contents

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

Get to Know Your Polar FT80 Training

Computer .. .... .... .... .... . .... .... .... .... . 4

Wrist Unit Buttons and Menu Structure ... . 5

Display Symbols.... .... .... ..... .... .... .... 6

Start with Basic Settings... ..... .... .... .... 7

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

Activate Your Polar STAR Training

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

Change/End Your Training Program.... 11

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

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

Wear the Transmitter .. ..... .... .... .... .... 15

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

Optimize Your Strength Training with Heart

Rate Guidance. .... .... .... .... ..... .... .... . 16

Start Training with OwnZone.. .... .... .... .. 19

During Training.. . .... .... .... .... ..... .... .. 20

Stop Training. .... .... . .... .... .... .... ..... . 22

Using Stopwatch .. .... .... .... .... ..... .... . 22

4. AFTER TRAINING . .... .... ..... .... .... .... .. 23

Training Feedback ..... .... .... ..... .... .... 23

Weekly Follow-up.... .... .... .... ..... .... .. 25

Review Training Data ..... ..... .... .... .... . 28

Following Fitness Test Results .... .... .... . 29

Remember to Relax .... .... .... ..... .... .... 30

Following OwnRelax Results ............ 31

Transfer Data. .... ..... .... .... .... .... ..... . 32

5. SETTINGS. .... .... ..... .... .... .... ..... .... . 33

Watch Settings... .... ..... .... .... .... ..... . 33

Training Settings. .... .... . .... .... .... .... .. 33

User Information ... ..... .... .... .... ..... ... 34

General Settings . .... .... ..... .... .... .... .. 35

Accessory Settings.... ..... .... .... .... ..... 36

Foot pod Calibration*....... ............. 36

6. IMPORTANT INFORMATION ..... .... . .... ... 37

Caring for Your Product.... .... .... ..... .... 37

Service . ............................. ...... 38

Changing Batteries.... ......... .......... 39

Precautions . . .... .... .... .... ..... .... .... .. 41

Troubleshooting.. .... .... .... .... ..... .... .. 44

Technical Specifications ..... ..... .... .... . 45

Guarantee and Disclaimer .. ..... .... .... ... 46

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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®+ transmitter transmits the
heart rate signal to the training computer. The
transmitter consists of a connector and strap.

You can transfer data easily between your
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 in use.
You have one or more new messages.
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

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Start with Basic Settings

To activate your FT80, press and hold any button
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 modify your personal settings later, see
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 training time for the week

Calorie target

Target calorie expenditure for the week

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

Target 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.

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 view the results of your previous program 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 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 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.

Troubleshooting

• 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. Aviat Space
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