Polar Electro F55 User Manual

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BUTTONS

Press OK to enter the menu. Press the / buttons to move forward in the menus. Press and hold the Back button to return to the Time of Day display.

Back

Light

User Manual Polar F55™

Manufactured by Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300

www.polar.ﬁ

17928481.00 ENG A

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Dear customer,

Congratulations on your purchase of a new Polar Fitness Heart Rate Monitor!

The Polar Fitness heart rate monitor helps you to achieve your personal ﬁtness goals.

The Polar ﬁtness heart rate monitor includes the Polar Keeps U Fit™ - Own Workout Program, which gives you guidance how much you need to exercise to achieve your personal ﬁtness goals. Additionally, you can create a Polar Body Workout™, which helps you in strength training.

The Polar Keeps U Fit - Own Workout Program is based on and personalized by using your current aerobic ﬁtness level, measured with the Polar Fitness Test™. Enter your program choice and the amount of exercise, and the Polar Fitness heart rate monitor provides you with an exercise program. Use the Polar heart rate monitor during your exercise sessions and check the recorded data from the electronic Diary after exercising. In the Diary you can compare and chart your progress against your targets. Perform the Fitness Test once a month and see how your ﬁtness level is proceeding over the long-term.

This manual contains the information you need to use and maintain your product. Please read this through to understand how to use the functions and to get the most out of your Polar heart rate monitor.

Please also check our web sites for the best product and training tips and other value adding services: www.PolarFitnessTrainer.com and www.polar.ﬁ

POLAR F55 QUICK GUIDE

OK OK OK OK OK OK

START

SETTINGS

Back

WATCH

HR SET

USER

GENERAL

Back

DAILY

WEEKLY

TOTALS

Back

TEST

TREND

Back

CARDIO

BODY

Back

START

TREND

Back

Press Press Press Press Press Press

Monitor information such as your heart rate and calories burned during your exercise sessions.

Press

View detailed information on your latest exercise sessions, as well as the long-term information on your exercises.

Change alarm, time of day, and other settings.

Perform the Polar Fitness Test and view your longterm progress.

Create and edit Polar Keeps U Fit - Own Workout Program and Polar Body Workout.

Perform relaxation session and view your long-term relaxation values.

Transfer data between wrist unit, web service, and mobile phone.

Compare achieved exercise values against your weekly targets, and see if you are achieving your targets as planned.

Press Back

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1. GETTING STARTED - PERSONALIZE YOUR POLAR F55 ...................................................................................................... 8

1.1 PRODUCT ELEMENTS ..............................................................................................................................................8

1.2 WRIST UNIT BUTTONS AND SYMBOLS ...................................................................................................................... 9

1.3 BASIC SETTINGS ...................................................................................................................................................11

1.4 MEASURING YOUR HEART RATE ............................................................................................................................13

2. TEST YOUR FITNESS LEVEL - GET YOUR OWNINDEX ....................................................................................................... 15

2.1 PERFORMING THE FITNESS TEST ........................................................................................................................... 16

2.2 FITNESS TEST TREND ............................................................................................................................................19

3. SET YOUR GOAL - CREATE WORKOUT PROGRAM ............................................................................................................ 21

3.1 KEEPS U FIT - OWN WORKOUT PROGRAM .............................................................................................................. 21

3.1.1 Creating Your Program ............................................................................................................................. 22

3.1.2 View and Edit Your Program ..................................................................................................................... 24

3.1.3 Program Settings ..................................................................................................................................... 30

3.1.4 Update Your Program ............................................................................................................................... 32

3.2 POLAR BODY WORKOUT ........................................................................................................................................33

3.2.1 Creating Your Body Workout ..................................................................................................................... 34

3.2.2 View and Edit Your Body Workout ............................................................................................................. 35

3.2.3 Body Workout Settings .............................................................................................................................38

CONTENTS

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4. REACH YOUR GOAL - START EXERCISING .......................................................................................................................39

4.1 STARTING EXERCISE RECORDING .......................................................................................................................... 39

4.2 FUNCTIONS DURING EXERCISE .............................................................................................................................40

4.3 STOPPING THE EXERCISE ......................................................................................................................................47

4.4 EXERCISE SETTINGS .............................................................................................................................................48

4.5 OWNZONE .............................................................................................................................................................52

5. FOLLOW-UP YOUR ACHIEVEMENTS ................................................................................................................................55

5.1 DAILY FILE ............................................................................................................................................................. 55

5.2 WEEKLY FILE .........................................................................................................................................................58

5.3 TOTALS FILE ..........................................................................................................................................................59

5.4 DIARY .................................................................................................................................................................... 61

5.5 WEEKLY AND MONTHLY FOLLOW-UP ......................................................................................................................64

6. REMEMBER TO RELAX - GET YOUR OWNRELAX ..............................................................................................................66

6.1 PERFORMING THE RELAXATION SESSION ............................................................................................................... 66

6.2 INTERPRETATION OF THE RESULTS ........................................................................................................................68

6.3 RELAXATION TREND ..............................................................................................................................................70

7. GET EXTRA BENEFIT FROM POLAR APPLICATIONS - DATA COMMUNICATION .................................................................. 72

8. SETTINGS .......................................................................................................................................................................73

8.1 WATCH SETTINGS ..................................................................................................................................................73

8.2 HEART RATE SETTINGS .......................................................................................................................................... 81

8.3 USER SETTINGS ....................................................................................................................................................82

8.4 GENERAL SETTINGS ..............................................................................................................................................86

9. CARE AND MAINTENANCE ............................................................................................................................................... 88

10. PRECAUTIONS ................................................................................................................................................................ 90

10.1 INTERFERENCE DURING EXERCISE ....................................................................................................................... 90

10.2 MINIMIZING POSSIBLE RISKS WHEN EXERCISING ..................................................................................................91

11. FREQUENTLY ASKED QUESTIONS ....................................................................................................................................92

12. TECHNICAL SPECIFICATION ...........................................................................................................................................94

13. LIMITED POLAR INTERNATIONAL GUARANTEE ................................................................................................................96

14. DISCLAIMER ................................................................................................................................................................... 97

15. INDEX ............................................................................................................................................................................. 98

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1.1 PRODUCT ELEMENTS

The Polar ﬁtness heart rate monitor set consists of the following items:

1. GETTING STARTED - PERSONALIZE YOUR POLAR F55

Wrist Unit

The wrist unit includes Polar Keeps U Fit - Own Workout Program. You can create, update, and monitor your Program with the wrist unit.

Polar WearLink™ Coded Transmitter

The connector transmits your heart rate signal to the wrist unit. The electrode areas of the

strap detect your heart rate.

User Manual with Quick Guide

This User Manual contains the necessary information on using your Polar ﬁtness heart rate monitor. For a quick reference, take the function map included in the Quick Guide with you when exercising.

Data Communication

Your Polar ﬁtness heart rate monitor offers you the option of transferring data between your wrist unit and PC. For further information, see the chapter Get Extra Beneﬁt From Polar Applications - Data Communication.

1.2 WRIST UNIT BUTTONS AND SYMBOLS

Note: Pressing a button brieﬂy (approximately one second) has a different effect than pressing and holding the button for a longer period of time (at least two seconds).

Light

• Switch the backlight on.

By pressing and holding the Light button, you can:

Lock and unlock all the buttons, except the Light button, in the Time of Day display or while recording your exercise. Press and hold the Light button until Buttons Locked or Unlocked is displayed.

Back

• Exit the displayed menu and return to the previous level.

• Cancel the selection and leave the setting as it was.

• Switch the alarm off.

By pressing and holding the Back button, you can:

• Return to the Time of Day display from any menu.

• Enter the Watch settings from the Time of Day display.

• Move up in the menus and selection lists.

• Increase the selected ﬂashing value when is on the display.

By pressing and holding the button you can:

• Change the display logo in the Time of Day display.

• Change the top row information in the Exercise recording mode.

• Enter the menu in the Time of Day display.

• Enter the displayed menu.

• Accept your selection.

By pressing and holding the OK button, you can start exercise recording from the Time of Day display.

• Move down in the menus and selection lists.

• Decrease the selected ﬂashing value when is on the display.

By pressing and holding the button, you can change the time zone in the Time of Day display.

Heart Touch

In the Exercise mode, you can see the time of day by bringing the wrist unit near the Polar logo on the transmitter.

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The envelope reminds you to check the exercises from last week or to perform the Polar Fitness Test. For further information, see the section Weekly and Monthly Follow-Up.

The battery symbol indicates that the wrist unit battery is low. For further information, see the chapter Care and Maintenance.

The alarm symbol indicates that the alarm is switched on. For further information, see the section Watch Settings.

Moon phase indicator:

First Quarter - less than one-half of the moon is visible, the moon is increasing

Full Moon - the moon is completely visible

Last Quarter - less than one-half of the moon is visible, the moon is decreasing

New Moon - the moon is not visible

Symbols

The menu level indicator shows you the number of menu items. When browsing the menus, the symbol indicates where you are in the current menu level. The symbol shows you the total number of menu items.

In guided setting sequences the number of symbols indicates the total number of settings, and the ﬂashing

symbol indicates the

setting you are currently adjusting.

The framed heart indicates the coded transmission of your heart rate. For further information, see the section Measuring Your Heart Rate.

The recording symbol indicates that exercise recording is on.

The sound symbol indicates that the heart rate zone alarm is switched on in the Exercise menu. For further information, see the section Functions During Exercising.

The dumbbell symbol indicates

the body workout.

1.3 BASIC SETTINGS

Start from the Basic Settings mode when you use your product for the ﬁrst time. You only need to activate the blank wrist unit once. Once activated, the wrist unit cannot be switched off. Alternatively, you can transfer the Basic Settings to the wrist unit from your computer. For further information, see the chapter Data Communication.

Note: It is important that you be precise with the settings, as they have an impact on the accuracy of the Keeps U Fit - Own Workout Program.

1. Activate the wrist unit by pressing any button. The display ﬁlls up with digits. Press OK.

2. WELCOME TO POLAR FITNESS WORLD is displayed. Press OK to start settings.

3. Language: Press the / buttons to select language. Press OK.

4. START WITH BASIC SETTINGS is displayed. Press OK to start the Basic Settings.

5. Time: Press the / buttons to select the 12 H or 24 H time mode. Press OK. 12 H: the time is displayed from 1 to 12 am or pm. In the date and birthday settings, the month is set ﬁrst and then the day (mm.dd).

• Press the / buttons to select AM or PM. Press OK.

• Press the / buttons to set the hours. Press OK.

• Press the / buttons to set the minutes. Press OK. 24 H: the time is displayed from 0 to 23 hours. In the date and birthday settings, the day is set ﬁrst and then the month (dd.mm).

• Press the / buttons to set the hours. Press OK.

• Press the / buttons to set the minutes. Press OK.

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6. Date: Press the / buttons to select the month (mm) or day (dd). Press OK.

• Press the / buttons to select the day (dd) or month (mm). Press OK.

• Press the / buttons to select the year (yy). Press OK.

7. Units: Press the / buttons to select kilograms and centimeters (KG/CM) or pounds and feet (LB/FT). Press OK.

Note: The unit selection also affects how the calories are displayed. If you select lb/ft, calories are displayed as Cal. If you select kg/cm, calories are displayed as kcal.

8. Weight: Press the / buttons to set your weight. Press OK.

Note: If you select the wrong units, you can still change them by pressing and holding the Light button.

9. Height: Press the / buttons to set your height. Press OK.

Note: If you select lb/ft as your units, you ﬁrst set feet and then inches.

10. Birthday: Press the / buttons to select your birth month (mm) or day (dd). Press OK.

• Press the / buttons to select the day (dd) or month (mm). Press OK.

• Press the / buttons to select the year (yy). Press OK.

11. Sex: Press the / buttons to select MALE or FEMALE. Press OK.

12. SETTINGS OK? is displayed. Press the / buttons to select YES or NO. Press OK. If you select Yes, your settings are accepted and you can start using your Polar heart rate monitor. If you select No, you can change your Basic Settings. Press the Back button until you return to the setting you want to change.

1.4 MEASURING YOUR HEART RATE

To measure your heart rate, you need to wear the transmitter.

Heart rate coding reduces interference from other heart rate monitors that are close by. To make sure that the code search is successful and ensure trouble-free heart rate monitoring, keep the wrist unit within 3 feet/1 meter of your transmitter. Check that you are not near other people with heart rate monitors or any source of electromagnetic disturbances (for further information on interference, see the chapter Precautions).

1. Moisten the electrode areas of the strap under running water and make sure that they are well moistened.

2. Attach the connector to the strap. Position the letter

L on the connector next to the word LEFT

on the strap and snap the fastener.

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3. Adjust the strap length to ﬁt snugly and comfortably. Secure the strap around your chest, just below your chest muscles, and snap the second fastener.

4. Check that the wet electrode areas are ﬁrmly against your skin and that the Polar logo of the connector is in a central, upright position.

5. Wear the wrist unit as a watch. In the Time of Day display, press OK to enter the menu. Exercise is displayed. The wrist unit automatically starts to search for your heart rate. Your heart rate and the framed heart symbol appear in a maximum of 15 seconds. The frame around the heart symbol indicates that your heart rate is coded. Your heart rate is measured, but not recorded, until you have started to exercise. To record your heart rate and other exercise data, see the chapter Reach Your Goal - Start Exercising.

Note: If the wrist unit does not receive your heart rate - - /00 is displayed, check that the transmitter electrodes are wet and that the strap is snug enough. Bring the wrist unit up to your chest near the Polar logo on the transmitter. The wrist unit starts to seek the heart rate signal again.

OwnIndex is a result of the Polar Fitness Test that is an easy, safe and quick way to estimate your aerobic ﬁtness. The OwnIndex is based on your heart rate and heart rate variability at rest as well as on your gender, height, body weight, and self assessed physical activity. OwnIndex is a score, which is comparable to VO

2max

(ml/kg/min), a commonly used

descriptor of aerobic ﬁtness.

Aerobic (cardiovascular) ﬁtness relates to how well your cardiovascular system works to transport oxygen to your body. The better your aerobic ﬁtness, the stronger and more efﬁcient your heart is. Good aerobic ﬁtness has many health beneﬁts. For example, it decreases your risk of cardiovascular diseases, stroke and high blood pressure. If you want to improve your aerobic ﬁtness, it takes a minimum of six weeks of regular training to see a noticeable change in your OwnIndex. Less ﬁt individuals see progress even more rapidly. More active individuals require more time.

Aerobic ﬁtness is best improved by exercise types that use large muscle groups. Such activities include for example, walking, running, cycling, rowing, swimming, skating, and cross-country skiing.

To be able to determine your current ﬁtness level, start by measuring your OwnIndex a couple of times over the ﬁrst two weeks to get a reliable baseline value. Thereafter, repeat the test once a month in order to follow your ﬁtness progress.

The Polar Fitness Test is targeted to healthy adults.

2. TEST YOUR FITNESS LEVEL - GET YOUR OWNINDEX

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2.1 PERFORMING THE FITNESS TEST

Note: Before you can perform the Polar Fitness Test, you need to enter your personal user information and long-term physical activity level in the User Settings and to wear your transmitter.

It takes 3-5 minutes to perform the test.

To get reliable test results, the following basic requirements apply:

• The test can take place anywhere - at home, in the ofﬁce, and at a health club - as long as the test environment is peaceful. There should be no disturbing noises (for example, television, radio or telephone), or other people talking to you.

• Keep the test place, time of day and environment the same every time the test is repeated.

• You should be relaxed and calm.

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

• Avoid heavy physical effort, alcoholic beverages or pharmacological stimulants on the test day and the day before.

• Lie down and relax for 1-3 minutes before starting the test.

1. In the Time of Day display press OK. Exercise is displayed.

2. Press the / buttons until Test is displayed. Press OK.

3. Press the / buttons to select TEST. Press OK.

If you have not set your long-term physical activity level in User Settings, Activity is displayed. Press the / buttons to select TOP, HIGH, MODERATE, or LOW. Press OK.

The activity level is an assessment of your level of physical activity. Select the alternative that best describes the overall amount and intensity of your physical activity in the past three months.

TOP: You participate regularly in heavy physical exercise at least 5 times a week. For example, you exercise to improve performance for competitive purposes. HIGH: You participate regularly, at least 3 times a week, in heavy physical exercise. For example, you run 6-12 miles/ 10-20 km per week, or participate in 3-4 gym classes or aerobic exercise classes weekly, or you spend 2-3 hours per week in comparable physical activity. MODERATE: You participate regularly in recreational sports. For example, you run 3-6 miles/5-10 km per week, or you participate in 1-2 gym classes or aerobic exercise classes weekly, or you spend 1/2-2 hours per week in comparable physical activity or your work requires modest physical activity. LOW: You do not participate regularly in programmed recreational sport or heavy physical activity. For example, you walk only for pleasure or occasionally exercise sufﬁciently to cause heavy breathing or perspiration.

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The test begins with Fitness Test and your heart rate being displayed. The increasing number of arrows indicates that the test is in progress. Stay relaxed. Keep your hands beside your body and limit body movements and communication with other people.

Note:

• If

USER SETTINGS MISSING appears, some of the user settings are missing. Press OK to complete all your settings. For further information, see the section User Settings.

• You can stop the test at anytime by pressing the Back button. Fitness Test Failed is displayed for a few seconds. Your most recent OwnIndex value is not replaced.

• If the wrist unit does not receive your heart rate at the beginning or during the test, the test fails. Check that the transmitter electrodes are wet and that the textile strap is snug enough.

When the test is over, the following information is displayed.

Your current OwnIndex (VO

2max

, ml/kg/min) Your ﬁtness classiﬁcation (for further information, see the section Fitness Classes) Test date

4. Press OK. UPDATE USER SET? is displayed.

5. Press the / buttons to select YES or NO. Press OK. Select No only if you know your laboratory-measured VO

2max

value and it differs more than one Fitness class from the OwnIndex result. In this case, your OwnIndex value is saved only to the Fitness Test Trend. If you select Yes, your OwnIndex value is saved to your user settings and Fitness Test Trend.

6. Continue by viewing Fitness Test Trend or press and hold the Back button to return to the Time of Day display.

2.2 FITNESS TEST TREND

Fitness Test Trend contains your OwnIndex results. In the Fitness Test Trend you can view your 47 most recent OwnIndex results. When the trend view becomes full, the next OwnIndex result replaces the oldest. If you want to save the data for a longer period, transfer the Fitness Test Trend to the Polar Fitness Trainer web service. For further information, see the chapter Data Communication.

1. If you start from the Time of Day display, press OK.

2. Press the / buttons until Test is displayed. Press OK.

3. Press the / buttons to select TREND. Press OK. The following information is displayed:

Your most recent test date Graphical trend of your OwnIndex results Your most recent OwnIndex value

Press the / buttons to view the tested values. Press and hold the Back button to return to the Time of Day display, or continue from Deleting OwnIndex Value.

Deleting OwnIndex Value

1. Press and hold the Light button to start deleting the selected value.

2. DELETE VALUE? is displayed. Press the / buttons to select YES or NO.

3. Press OK. The wrist unit returns to the Fitness Test Trend view.

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Fitness Classes

The Polar Fitness Test result, your OwnIndex, is most meaningful when comparing your individual values and changes in them. OwnIndex can also be interpreted according to your gender and age. Locate your OwnIndex on the table to ﬁnd your current cardiovascular ﬁtness classiﬁcation, compare it with those who are of the same age and gender.

This classiﬁcation is based on a literature review of 62 studies where VO

2max

was 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.

Age 1 2 3 4 5 6 7

YEARS VERY LOW FAIR MODERATE GOOD VERY ELITE LOW GOOD

20-24 < 32 32-37 38-43 44-50 51-56 57-62 >62 25-29 < 31 31-35 36-42 43-48 49-53 54-59 >59 30-34 < 29 29-34 35-40 41-45 46-51 52-56 >56 35-39 < 28 28-32 33-38 39-43 44-48 49-54 >54 40-44 < 26 26-31 32-35 36-41 42-46 47-51 >51 45-49 < 25 25-29 30-34 35-39 40-43 44-48 >48 50-54 < 24 24-27 28-32 33-36 37-41 42-46 >46 55-59 < 22 22-26 27-30 31-34 35-39 40-43 >43 60-65 < 21 21-24 25-28 29-32 33-36 37-40 >40

20-24 < 27 27-31 32-36 37-41 42-46 47-51 >51 25-29 < 26 26-30 31-35 36-40 41-44 45-49 >49 30-34 < 25 25-29 30-33 34-37 38-42 43-46 >46 35-39 < 24 24-27 28-31 32-35 36-40 41-44 >44 40-44 < 22 22-25 26-29 30-33 34-37 38-41 >41 45-49 < 21 21-23 24-27 28-31 32-35 36-38 >38 50-54 < 19 19-22 23-25 26-29 30-32 33-36 >36 55-59 < 18 18-20 21-23 24-27 28-30 31-33 >33 60-65 < 16 16-18 19-21 22-24 25-27 28-30 >30

MEN

WOMEN

3.1 KEEPS U FIT - OWN WORKOUT PROGRAM

The Polar Keeps U Fit - Own Workout Program is based on your current ﬁtness level, giving you guidance on how much you need to exercise to achieve your personal ﬁtness goals.

The personalized Keeps U Fit - Own Workout Program helps you to plan your exercise by recommending total exercise duration, calories, and exercise duration in different intensity zones. The Program takes into account your current ﬁtness level, your personal target and how many times per week you want to exercise. Based on these values, you receive weekly and daily exercise targets. The Program provides you with weekly exercise times and calories, and the number, duration, and intensity of individual exercise sessions.

3. SET YOUR GOAL - CREATE WORKOUT PROGRAM

Overview of Keeps U Fit - Own Workout Program

Test Your Fitness Level

by performing Polar Fitness Test

‡ Result: Your current ﬁtness level (OwnIndex®)

Create the Program

‡ Result: Your weekly and daily exercise targets

Exercise According to Your Program

‡ Result: Exercise File

Follow-Up Your Weekly Progress

from the electronic Diary

‡ Result: Your Weekly Status

Follow-Up Your Long Term Progress

Use your Polar ﬁtness heart rate monitor while exercising and check the current week’s recorded data in the electronic Diary. In the Diary, you can compare your weekly exercises against your targets and see if you are achieving your weekly targets as planned. In the File menu, you can see more detailed information about your exercise sessions. To monitor your long-term ﬁtness level progress, perform the Polar Fitness Test once a month and compare the measured value to your previous values in Fitness Test Trend.

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3.1.1 CREATING YOUR PROGRAM

This section provides you with step-by-step information on how to create your Keeps U Fit - Own Workout Program.

To be able to get an accurate exercise program, start by measuring your ﬁtness level as instructed in the chapter Test Your Fitness Level - Get Your OwnIndex.

1. Start from the Time of Day display. Press OK. Exercise is displayed.

2. Press the / buttons to select Program. Press OK.

3. Press the / buttons to select CARDIO. Press OK.

4. Press the / buttons to select CREATE. Press OK.

Note:

• If you have not performed the Polar Fitness Test before or if it has been more than six months since you last performed it,

OWNINDEX

MISSING

. DEFAULT USED is displayed. Return to the Time of Day display by pressing and holding the Back button and perform the Fitness Test, as instructed in the chapter Test Your Fitness Level - Get Your OwnIndex. Otherwise, the default OwnIndex value, result of Polar Fitness Test, is used and the recommended amount of exercise at different intensity levels is not accurate for you.

• If START WITH BASIC SETTINGS

appears, some of the Basic Settings are missing. Press OK to complete all your settings. For further

information, see the section Basic Settings.

• If you have already created a Program,

OVERWRITE CURRENT? is displayed. Press the / buttons to select YES to create a new Program

NO to cancel the creation of a new Program. Press OK.

5. OwnIndex: The determination of your current ﬁtness level affects the amount of exercise at different intensity levels that the Program recommends.

• If you have already performed the Fitness Test, your latest OwnIndex value is displayed. If you know your maximal aerobic power (VO

2max

, ml/kg/min) from a laboratory measurement or from another ﬁtness

test you perform regularly, you can adjust your OwnIndex by pressing the / buttons. Press OK.

6. Target: Press the / buttons to select the Program level according to your target: MAXIMIZE, IMPROVE, or MAINTAIN. Target selection affects your target exercise time. Press OK.

Maximize

Select Maximize if your target is to maximize your current aerobic ﬁtness level. Select Maximize if you have been exercising regularly for at least 10-12 weeks and exercising nearly every day is not a problem for you. The Program recommends that you exercise approximately ﬁve hours a week, divided into four to six exercise sessions.

Improve

Select Improve if your target is to improve your current aerobic ﬁtness level and you are able to exercise regularly. The Program recommends that you exercise approximately three hours a week, divided into three to ﬁve exercise sessions.

Maintain

Select Maintain if your target is to maintain your current aerobic ﬁtness level. If you have not exercised recently, Maintain is a good start for you and may even improve your ﬁtness. The Program recommends that you exercise approximately one and half-hour per week, divided into two to three exercise sessions.

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3.1.2 VIEW AND EDIT YOUR PROGRAM

This section describes how you can view and edit your Keeps U Fit - Own Workout Program.

1. If you start from the Time of Day display, press OK. Exercise is displayed.

2. Press the / buttons to select Program. Press OK.

3. Press the / buttons to select CARDIO. Press OK.

4. Press the / buttons to select EDIT. Press OK.

Note: If you have not created a Program, Empty is displayed. The wrist unit advises you to create a Program ﬁrst. For further information, see the chapter Keeps U Fit - Own Workout Program.

7. Exe.Count (exercise count): Based on your OwnIndex and target selection, the wrist unit recommends how many times a week you should exercise. The cursor shows you the recommended value. If you wish, you can change the value with the / buttons. Press OK.

8. The wrist unit displays YOUR PERSONAL PROGRAM and your weekly exercise targets in a few seconds. If you want to view your targets, continue from Your Weekly Exercise Targets. Alternatively, return to the Time of Day display by pressing and holding the Back button.

Light

Moderate

Hard

The height of the bar indicates the weekly exercise target in the intensity zone.

Your Weekly Exercise Targets

Weekly Targets

Target exercise count per week Target total exercise duration per week Target total calories (Cal/kcal) you should burn in your weekly exercise

Press the button to proceed.

Weekly HR zones: Your weekly target exercise time is divided into three different intensity zones: Light, Moderate, and Hard, depending on your Program target selection.

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Press OK to view the target exercise durations in different intensity zones.

*Polar target heart rate intensity deﬁnition is modiﬁed from international exercise science authorities’ recommendations in which Light intensity can reach lower than 60% HR

max

Light

Exercising in the Light* intensity zone (60-70% HR

max

) is good for improving health and ﬁtness. It also improves basic endurance and

helps you to recover from heavier exercise.

Moderate

Exercising in the Moderate intensity zone (70-80% HR

max

) is effective particularly for improving aerobic ﬁtness. All programs include

exercise in this intensity zone.

Hard

The Hard intensity zone (80-90% HR

max

) is for relatively short exercise at high intensity. Exercising in this zone causes heavy breathing, muscle tiredness, and fatigue. It increases maximum performance capacity. Only Improve and Maximize Programs include exercise in this intensity zone.

Intensity zone name Graphical bar of the intensity zone is highlighted Target exercise duration in the selected intensity zone

To view the information for the other intensity zones, press the / buttons. Press the Back button to return to the Weekly HR zones view. Press the button to proceed.

Your Exercise Session Targets

If you start from the Time of Day display, repeat steps 1-4 on page 24, and press the / buttons until Weekly Exercises is displayed.

Weekly Exercises: Depending on your exercise count selection, your weekly exercise time is divided into individual exercise sessions of different durations. Exercise sessions are called SHORT, NORMAL, and LONG according to the duration of the exercise.

The Weekly Exercises view shows you a summary of your weekly exercise sessions, with the number of exercise sessions displayed by duration. To view your targets per exercise session, press OK.

The Exercises view shows you the recommended performance order for your exercise sessions. Select the desired exercise session with the / buttons. Alternatively, select ADD to include an extra exercise session in your Program. Press OK.

Adding Exercise Session to Your Program

If you select ADD, adjust the exercise Duration.

1. Adjust the hours with the / buttons. Press OK.

2. Adjust the minutes with the / buttons. Press OK.

3. The wrist unit displays EXERCISE CALORIES UPDATED. Your target exercise calories are automatically calculated and the wrist unit displays targets of the added exercise session.

Note: The added exercise session is automatically appended to your weekly exercise targets and the HR zone targets of the added exercise session are calculated according to your weekly HR zone targets.

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Exercise Session Targets:

Exercise name/Targets Target exercise duration Target calories (Cal/kcal) you should burn in this exercise session

Press the button to proceed. Alternatively, press OK to edit the exercise session targets and continue from Editing Exercise Targets. Alternatively, press and hold the Light button to delete the exercise session and continue from Deleting Exercise Session.

HR Zones Targets: Each of your individual exercise sessions is divided into three different intensity zones: Light, Moderate, and Hard. Press OK to view the exercise session targets by intensity zones.

Intensity zone name Target exercise duration in the selected intensity zone. The target exercise duration in different intensity zones depends on the type of the selected exercise.

To view information for the other intensity zones, press the / buttons. Press Back to return to the HR zones view. Alternatively, edit the target duration of the intensity zone by pressing the OK button and continue from Editing Exercise Targets.

Deleting Exercise Session

You can delete a selected exercise session by pressing and holding the Light button in the Exercise Session Targets view.

1. DELETE EXERCISE? is displayed. Press the / buttons to select YES or NO. Press OK.

2. If you select Yes, the wrist unit displays ARE YOU SURE? If you do not want to delete the exercise session, select NO. Select YES to delete the ﬁle. Press OK. Note! After you delete an exercise session, you cannot restore it.

3. If you select Yes, the wrist unit returns to the Exercises view. Press the Back button to return to the Weekly Exercises view. If you have changed your exercise targets or deleted exercise sessions, your weekly targets are automatically updated. The wrist unit conﬁrms your Program update and PROGRAM TARGETS UPDATED is displayed.

Editing Exercise Targets

1. EDIT DURATION? is displayed. Press the / buttons to select YES or NO. Press OK. If you select Yes, the hours start to ﬂash. If you select No, the wrist unit returns to the Targets view.

2. Adjust the hours with the / buttons. Press OK.

3. Adjust the minutes with the / buttons. Press OK.

4. The wrist unit displays EXERCISE CALORIES UPDATED. Your target exercise calories are automatically updated and the wrist unit returns to the Targets view.

Note: If you change your exercise targets, the wrist unit automatically checks the exercise duration and changes the type of exercise if it has been modiﬁed. At the same time your weekly exercise targets are automatically updated.

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3.1.3 PROGRAM SETTINGS

In the Program Settings menu you can switch the OwnZone (automatic determination of your target heart rate zone) and Program on or off and rename your Program exercises.

1. Start from the Time of Day display. Press OK. Exercise is displayed.

2. Press the / buttons to select Program. Press OK.

3. Press the / buttons to select CARDIO. Press OK.

4. Press the / buttons to select SETTINGS. Press OK.

Note: If you select Settings and you have not created a Program, Empty is displayed. Create a Program ﬁrst. For further information, see the chapter Keeps U Fit - Own Workout Program.

5. Press the / buttons to select OWNZONE, RENAME, or ON/OFF. Press OK.

OwnZone Function On or Off Selection

The OwnZone function determines you target heart rate zone automatically in the beginning of the exercise. For further information, see the section OwnZone.

Press the / buttons to select OwnZone ON or OFF. Press OK.

Note: The OwnZone function selection affects all Program exercises.

Renaming Exercise Sessions

You can rename each exercise session with eight letters. The available digits are: 0-9, space, A-Z, a-z, - % / ( ) * + . : ? Press the / buttons to select the exercise session you want to rename. Press OK.

• The adjustable letter is underlined and blinking. Press the / buttons to change the letter.

• Press OK to accept the selected letter.

• Press Back to move to a letter you have previously set.

• Press and hold OK to skip editing the rest of the letters.

• After editing the last letter, press OK.

Program On or Off Selection

Switch the Program ON or OFF with the / buttons. Press OK.

Note: If you switch the Program off, the exercise targets are not shown in the Diary view and you cannot select Program exercise sessions in the Exercise menu. Even if you switch the Program off, it remains in the wrist unit memory. Switch the Program on to use it again.

Press and hold the Back button to return to the Time of Day display.

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3.1.4 UPDATE YOUR PROGRAM

There are two ways you can update your Keeps U Fit - Own Workout Program: editing the exercise sessions of your current Program and creating an entirely new Program.

If you feel from the beginning that some of the exercise sessions are too hard or too easy for you, you can change the exercise session targets. For further information, see the section View and Edit Your Program.

You can create a new Program, if:

• you have been able to carry out the Program as planned and you have improved at least to the next Fitness class

• the Program you have created does not improve your ﬁtness

• the Program you have created feels too easy or too hard

• you have some other problems in carrying out the Program or your situation has changed. For example, you can use more time to exercise and you want to improve your ﬁtness instead of maintaining it.

3.2 POLAR BODY WORKOUT

Polar Body Workout™ is your guide to strength (resistance) training. You can create and edit a body workout with the wrist unit and follow your progress while exercising. Based on your user settings, the wrist unit provides you a default body workout with movements, count of sets, repetitions, and weights recommendations. The default body workout includes ten different movements.

The wrist unit default body workout is an excellent starting point if you do not have earlier experience in strength training. In that case, start by performing the default workout approximately twice a week for three months. Start with lighter weights and move to heavier ones after you feel you can push a little bit more and still keep the correct technique. If the recommended number of repetitions is 8-12 try to ﬁnd the weights with which you can perform 10 repetitions using a good technique.

You can modify the default workout by deleting and adding movements from a total of 17 different movements. The maximum number of movements in one workout is 14. After performing the default body workout for about three months, change the workout by adding and deleting movements.

For further information on how to perform the movements, see the Polar Body Card. After modifying your body workout you can print a personalized Body Card from www.PolarFitnessTrainer.com.

Note: Repetitions and weights are shown only in Exercise recording mode. Default movements and repetitions are the same for everyone; the weights are calculated according to your body weight and gender.

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3.2.1 CREATING YOUR BODY WORKOUT

1. Start from the Time of Day display. Press OK.

Exercise is displayed.

2. Press the / buttons to select Program. Press OK.

3. Press the / buttons to select BODY. Press OK.

4. Press the / buttons to select CREATE. Press OK.

5. The wrist unit displays BODY EXERCISE and your body workout targets in a few seconds. If you want to view your body workout targets, continue from the section Your Body Workout Targets, on next page. Alternatively, return to the Time of Day display by pressing and holding the Back button.

Note:

• If START WITH BASIC SETTINGS

appears, some of the Basic Settings are missing. Press OK to complete all your settings. For further

information, see the section Basic Settings.

• If you have already created a body workout

OVERWRITE CURRENT? is displayed. Press the / buttons to select YES to create a new

body workout or

NO to cancel the creation of a new body workout. Press OK.

• If you have created also a Keeps U Fit - Own Workout Program, the body workout target exercise duration, calories, and one exercise count are added to your weekly exercise targets. You can view your weekly targets in the Diary.

3.2.2 VIEW AND EDIT YOUR BODY WORKOUT

This section describes how you can view and edit your body workout.

1. If you start from the Time of Day display, press OK. Exercise is displayed.

2. Press the / buttons to select Program. Press OK.

3. Press the / buttons to select BODY. Press OK.

4. Press the / buttons to select EDIT. Press OK.

Note: If you have not created the body workout, Empty is displayed. Create the body workout ﬁrst. For further information, see the section Creating Your Body Workout.

Your Body Workout Targets

Body workout movements in the recommended performance order alternate with the movement information view.

Body workout movements

Cursor shows you the selected movement Count of sets Muscle group

In the body workout the body is divided into six muscle groups: legs, chest, deltoids (delts), back, arms, and abdomen (abs).

Information on the selected movement

Count of sets Movement name

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Editing Count of Sets

If you start from the Time of Day display, repeat steps 1-6.

7. Sets: Press the / buttons to adjust count of sets (1-3). Press OK. The wrist unit displays SETS UPDATED and returns to the movement list.

Deleting Movement

If you start from the Time of Day display, repeat steps 1-6.

7. DELETE MOVEMENT? is displayed. Press the / buttons to select YES or NO. Press OK. If you select Yes, the wrist unit displays MOVEMENT DELETED and returns to the movement list.

Adding Movement

If you start from the Time of Day display, repeat steps 1-5.

6. Press the / buttons to select muscle group LEGS, CHEST, DELTS, BACK, ARMS, or ABS. Press OK. The list of the available movements alternate with the selected movement name.

Muscle group Cursor shows you the selected movement

Name of the selected movement

7. Press the

/ buttons to select the desired movement. Press OK.

8. Sets: Press the / buttons to adjust the count of sets. Press OK. The wrist unit displays MOVEMENT ADDED and returns to the movement list.

Note: One movement can exist only once in the body workout. If the workout includes the maximum number of movements (14) or all the selected muscle group movements ADDING NOT POSSIBLE is displayed. To be able to add a movement to your body workout, delete some of the existing movements.

After editing your body workout, press Back to return to the Program menu, the wrist unit conﬁrms your changes by displaying Body Exercise Updated. Press and hold the Back button to return to the Time of Day display.

5. Press the / buttons to select the movement. Press OK. Alternatively, select ADD MOVE to include an extra movement in your body workout. Press OK and continue from section Adding Movement.

Selected movement name

6. Press the / buttons to select EDIT SET or DELETE. Press OK.

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3.2.3 BODY WORKOUT SETTINGS

In the body workout settings you can switch the body workout on or off and rename your body workout.

1. Start from the Time of Day display. Press OK. Exercise is displayed.

2. Press the / buttons to select Program. Press OK.

3. Press the / buttons to select BODY. Press OK.

4. Press the / buttons to select SETTINGS. Press OK.

5. Press the / buttons to select RENAME or ON/OFF. Press OK.

Note: If you select Settings and you have not created a body workout, Empty is displayed. Create a body workout ﬁrst. For further information,

see the section Creating Your Body Workout.

Renaming Body Workout

You can rename your body workout with eight letters. The available digits are: 0-9, space, A-Z, a-z, - % / ( ) * + . : ?

• The adjustable letter is underlined and blinking. Press the / buttons to change the letter.

• Press OK to accept the selected letter.

• Press Back to move to a letter you have previously set.

• Press and hold OK to skip editing the rest of the letters.

• After editing the last letter, press OK.

Body Workout On or Off Selection

Switch the body workout ON or OFF with the / buttons. Press OK.

Note: If you switch the body workout off you cannot select the body workout in the Exercise menu. Even if you switch the body workout off, it remains in the wrist unit memory. Switch the body workout on to use it again.

Press and hold the Back button to return to the Time of Day display.

4. REACH YOUR GOAL - START EXERCISING

In the Exercise menu you can view and record your exercise information, such as your heart rate, exercise time, and energy expenditure.

4.1 STARTING EXERCISE RECORDING

1. Wear the transmitter as described in the section Measuring Your Heart Rate. When you wear your transmitter during an exercise session the wrist unit automatically calculates the number of calories you have burned, as well as the other exercise information based on your heart rate.

2. Start from the Time of Day display. Press OK.

3. Exercise is displayed. The wrist unit automatically starts to search for your heart rate. Press OK.

4. Exercise and the name of the next exercise session alternate in the top row. Press the / buttons to select START. Press OK to start recording your exercise session. Exercise time starts running.

Alternatively, if you want to perform some other exercise session than displayed in the top row, press the / buttons to select SETTINGS. Press OK. Press the / buttons to select EXERCISE. Press OK. Press the / buttons to select the exercise session you want to perform, press OK until the exercise session is started and exercise time is running.

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• If OwnZone is displayed, see the section OwnZone.

• If you want to skip the OwnZone® determination and use the previously determined OwnZone, press OK. In this case, if you have not determined your OwnZone before, your age-based heart rate limits are used.

• If you have selected a Program exercise, but do not want to determine your OwnZone, switch the OwnZone function off in Program Settings before starting to exercise. Alternatively, if you have selected Manual exercise, you can change the HR Limits settings in Exercise Settings.

• If START WITH BASIC SETTINGS appears, some of the Basic Settings are missing. Press OK to complete all your settings. For further information, see the section Basic Settings.

4.2 FUNCTIONS DURING EXERCISE

Note: Your exercise information is saved only if the stopwatch has been on for more than one minute.

Checking the Time of Day

Bring the wrist unit near the Polar logo on the transmitter. The time of day and your current heart rate are displayed.

Checking Exercise Information

Press the / buttons to view the following options:

Exercise

Exercise duration Heart rate as beats per minute (bpm) or as a percentage of your maximum heart rate (%HR

max

), depending on your settings. The arrow symbols beside the symbol indicate that you are below or above your target heart rate zone.

Calories (displayed as Cal/kcal, depending on your units settings) The calories you have burned until now.

HR zones (displayed if Program exercise is selected) The time spent in your present intensity zone. The intensity zone symbol shows you the zone you are at the moment. The target intensity zone bar is highlighted, if you are within your target heart rate zone.

Exercise Targets (not displayed if Manual exercise is selected) Exercise name Target exercise duration Target calories (Cal/kcal)

In Zone (displayed if HR limits is on)

symbol is displayed if your OwnZone determination succeeds Exercise duration between target heart rate limits Target heart rate limits as bpm or as %HR

max

, depending on your

settings

Polar calorie calculation shows your energy expenditure while exercising. You can use the feature to set daily and weekly exercise goals in terms of calories (Cal/kcal) regardless of the Program. Monitor your energy expenditure by following the calories of one exercise session, accumulated weekly calories, or your total calories for as many exercise sessions as you choose.

The symbol moves left or right according to your heart rate. If the symbol is not visible, it means your heart rate is either below or above your target heart rate limits. The alarm sounds, provided the zone alarm is switched on.

Note: Your target heart rate zone is automatically deﬁned according to your Program exercise targets. When your Program exercise target time in the zone is fulﬁlled, the target heart rate limits are changed. For example, if your exercise includes both Moderate and Hard intensity zones, your lower limit is at ﬁrst deﬁned according to your Moderate zone and then changed to Hard zone after the Moderate zone is fulﬁlled. When your target exercise time in all the zones is fulﬁlled, the limits are changed to Light limits.

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Body exercise (displayed if the body workout is selected) Press OK to start the body workout.

Body workout movements in the recommended performance order alternate with the movement information view.

Body workout movements

Cursor shows you the selected movement Count of sets Muscle group

Information on the selected movement

Count of sets Movement name

Press OK to start performing the ﬁrst movement. Alternatively, press the

/ buttons to select the desired

movement. Press OK.

The following information is displayed:

Movement name Count of sets Repetitions Weights (pounds/kilograms). If the weights recommended by the wrist unit, are not suitable for you, adjust the weights by pressing the / buttons. Press OK.

Note: If you adjust the weights, the next time you perform the body workout the wrist unit recommends the same weights you used previously.

Perform the sets of the movement. Remember to recover 2-3 minutes between the sets. You can use the HeartTouch function to check the time of day and follow your recovery time.

When you have completed all the sets of the movement, press OK. The name of the movement and COMPLETED are displayed for a moment, the wrist unit returns to the movement list. After completing the set, the movement is removed from the movement list.

Alternatively, if you do not want to perform all the sets at once, press the Back button and select the next movement.

After you have completed all the movements and sets, Body exercise completed is displayed. You can continue your exercise by following other information on the exercise by pressing the / buttons. Alternatively, press the Back button to stop the exercise recording.

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Changing the Displayed Exercise Information

In the Exercise and Calories display, you can change the upper row information to personalize the display by pressing and holding the button.

Exercise duration

Time of Day

Calories (Cal/kcal)

Fitness bullets - a bullet

appears for every 10 minutes

in the target heart rate zone

equaling one hour in total if all

the bullets appear.

Calories (Cal/kcal)

Time of Day

Exercise duration

Fitness bullets

Switching the Backlight On

Press the Light button and the display is illuminated for a few seconds. After you have illuminated the display once while exercising night mode symbol appears in the display. The display automatically illuminates each time you press any button or bring the wrist unit near the Polar logo on the transmitter, until you stop recording the exercise.

Switching Keylock On or Off

Press and hold the Light button to lock and unlock all the buttons, except the Light button. BUTTONS LOCKED or BUTTONS UNLOCKED is displayed.

Pausing the Exercise

You can pause your exercise recording while taking a break to drink water or some other activity.

1. Press the Back button. Your current heart rate is displayed. The recording of the exercise is paused. instead of is displayed.

2. Select CONTINUE by pressing the / buttons. Press OK to continue recording your exercise.

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Changing Settings During Exercise

You can change the settings while recording your exercise or you can pause the exercise recording while modifying your settings.

1. If you want to change the settings without pausing the exercise recording, press and hold OK. Alternatively, if you want to pause the exercise recording, press the Back button and select SETTINGS with the / buttons. Press OK.

2. HR ALARM, HR LIMITS, and HR VIEW are displayed. Press the / buttons to select HR Alarm, HR Limits, or HR View. Press OK.

HR alarm: Select VOL 2 (loud), VOL 1 (quiet), or alarm OFF with the / buttons. Press OK. HR limits: If you are using Manual exercise and OwnZone or Automatic HR limits, select HARD, MODERATE, LIGHT, or BASIC with the / buttons. Press OK. Your limits are displayed for a few seconds. Alternatively, if you are using Manual limits, Program exercise, or body workout, your target heart rate limits are displayed for a few seconds. HR view: Select HR (beats per minute) or HR% (percentage of your maximum heart rate) with the / buttons. Press OK. When you have modiﬁed the settings, the wrist unit returns to either Exercise mode or Exercise pause mode.

For further information, see the section Exercise Settings.

Note: The wrist unit shows the exercise or exercise pause mode if you do not press any of the buttons within one minute.

4.3 STOPPING THE EXERCISE

1. Press the Back button. Your current heart rate is displayed. Exercise recording is paused. is displayed.

2. Select EXIT with the / buttons and press OK.

Summary of your exercise is displayed.

Exercise duration (hh.mm.ss) Calories burned during the exercise (Cal/kcal) The maximum (max) and average (avg) heart rate of the exercise session (bpm/%HR

max

) alternate.

3. Press OK to enter the Exercise menu or press and hold the Back button to return to the Time of Day display.

Note:

• The wrist unit shows the Time of Day display after ﬁve minutes if you forget to stop the heart rate measurement after you pause the exercise recording and remove the transmitter from your chest.

• To check how to take care of your transmitter after exercising, see the chapter Care and Maintenance.

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4.4 EXERCISE SETTINGS

In the Exercise Settings menu you can view and select your next exercise session and settings used during exercise.

1. Start from the Time of Day display. Press OK.

2. Exercise is displayed. Press OK.

3. Press the / buttons to select SETTINGS. Press OK.

4. Press the / buttons to select EXERCISE, HR ALARM, or HR VIEW. Press OK.

Note: If you have switched the Keeps U Fit Program and body workout off or you have not created them, HR ALARM, HR LIMITS, and HR VIEW are displayed. Press the

/ buttons to select HR Alarm, HR Limits, or HR View. Press OK. Skip steps in Selecting Exercise and continue from

HR Alarm Setting.

Selecting Exercise

Exercises and Program exercise sessions are displayed in the recommended performance order.

Press the / buttons to choose one of the Program exercise sessions, Manual exercise, or body workout. Press OK. Select the exercise by choosing SELECT or view the exercise session targets by choosing VIEW. Press OK. If you select Select, the exercise is taken into use and the wrist unit returns to the Exercise menu. In the View menu you can view the exercise targets with the / buttons.

If you chose Manual exercise or body workout you can take the exercise into use by selecting SELECT. Alternatively, you can view the body workout by selecting VIEW. Select HR LIMITS to edit the target heart rate limits of the selected exercise. Press OK and continue from HR Limits Setting.

HR Alarm Setting

Select VOL 2 (loud), VOL 1 (quiet), or alarm OFF with the / buttons. Press OK. If you select Vol 2 or Vol 1 the alarm sounds if you are not within your target heart rate zone while exercising.

HR View Setting

Press the / buttons to select HR (beats per minute), or HR% (a percentage of your maximum heart rate). Press OK.

HR Limits Setting

Press the / buttons to select OWNZONE, AUTOMATIC, MANUAL, or OFF. Press OK.

Note:

• You can edit HR Limits Setting if you have not created the Program, you have switched the Program off, or you have selected Manual exercise or body workout. You can edit the HR Limits of the Program exercise only by selecting the OwnZone function on or off in the Program Settings.

• In body workout you can only select Manual or OFF.

OWNZONE: The wrist unit determines your individual target heart rate limits automatically in the beginning of the exercise. For further on how to determine your OwnZone limits, see the section OwnZone. Press the / buttons to select HARD, MODERATE, LIGHT, or BASIC limits for OwnZone. Press OK. The wrist unit displays your previously determined OwnZone limits in the selected zone. If you have not performed the OwnZone, your age-based limits are displayed. These limits are used if your next OwnZone determination fails.

AUTOMATIC: Automatically calculated age-based heart rate limits. Press the / buttons to select HARD, MODERATE, LIGHT, or BASIC. Press OK. The wrist unit displays the heart rate limits based on the birth date you have entered.

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MANUAL: Instead of determining your target heart rate zone by using OwnZone or Automatic limits, you can determine your target heart rate limits manually by using the age formula.

The wrist unit displays your previously determined heart rate limits. Alternatively, if you have not determined the manual limits before your age-based limits are displayed. If you have selected body workout the wrist unit displays default limits that are 55-90% of your maximum heart rate.

Press the / buttons to set the upper limit. Press OK. Press the / buttons to set the lower limit. Press OK.

OFF: The function is switched off and there are no target heart rate limits during the exercise session.

HARD

MODERATE

LIGHT

BASIC

Exercise

The Hard intensity zone (80-90% HR

max

) is for relatively short exercise at high intensity. Exercising in this zone

causes heavy breathing, muscle tiredness, and fatigue. It increases maximum performance capacity.

Exercising in the Moderate intensity zone (70-80% HR

max

) is effective particularly for improving aerobic ﬁtness.

It is recommended for people exercising regularly.

Exercising in the Light intensity zone (60-70% HR

max

) is good for improving health and ﬁtness. It also improves

basic endurance and helps you to recover from heavier exercise.

Limits for basic exercise (65-85% HR

max

). This intensity zone is suitable for aerobic intensity exercise.

Limits

Your target heart rate zone is a range between lower and upper heart rate limits expressed as percentages of your maximum heart rate (HR

max

) or as beats per minute (bpm). HR

max

is the highest number of heartbeats per minute during maximum

physical exertion. The wrist unit calculates your HR

max

according to your age: Maximum heart rate = 220–age. For more

accurate measurement of your HR

max

, visit your doctor or exercise physiologist for an exercise stress test.

The table below contains target heart rate zones in beats per minute (bpm) estimated by age in 5-year intervals. Calculate your own HR

max

, write down your own target heart rate zones and select the ones suitable for your exercise.

Age HR

max

(220–age)

Light* Intensity

60-70% of HR

max

Moderate Intensity

70-80% of HR

max

Hard Intensity

80-90% of HR

max

20 200 120-140 140-160 160-180 110-180 25 195 117-137 137-156 156-176 107-176 30 190 114-133 133-152 152-171 105-171 35 185 111-130 130-148 148-167 102-167 40 180 108-126 126-144 144-162 99-162 45 175 105-123 123-140 140-158 96-158 50 170 102-119 119-136 136-153 94-153 55 165 99-116 116-132 132-149 91-149 60 160 96-112 112-128 128-144 88-144 65 155 93-109 109-124 124-140 85-140

55-90% HR

max

Intensities in

Keeps U Fit - Own Workout Program

Body Workout

Intensity

An average heart rate that stays under the lower limit (55% HR

max

) during the body workout tells you that you might have had problems in keeping yourself focused during the workout or you are still rather unfamiliar with strength training. Later on, when you are more experienced in strength training your heart rate may temporarily even exceed the upper limit (90% HR

max

). This is due to shortened rest periods between the sets, as well as increased weights.

Having an average heart rate over 55% HR

max

during the body workout tells you that in addition to increasing muscular performance, you have also gained cardiovascular and weight management beneﬁts from the body workout.

*Polar target heart rate intensity deﬁnition is modiﬁed from international exercise science authorities’ recommendations in which Light intensity can reach lower than 60% HR

max

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4.5 OWNZONE

Your Polar ﬁtness heart rate monitor is able to determine your individual exercise heart rate zone automatically. This is called OwnZone (OZ) and it can be determined during a warm-up period lasting 1-5 minutes by walking, jogging, or in other exercise modes. The main idea is that you start exercising slowly at a light intensity. You then gradually increase the intensity of your exercise to raise your heart rate. Using OwnZone makes exercise easier and more enjoyable. You do not have to worry about calculations or guesswork for your exercise intensity determination.

There are four different exercise intensity zones, which can be selected for the OwnZone function: OwnZone Light, Moderate, Hard, and Basic. If you are exercising according to your Keeps U Fit - Own Workout Program, you can use OwnZone to adjust the training zones of your Program exercises. Select the OwnZone function in the Program settings. Alternatively, if you choose Manual exercise, you can select the OwnZone intensity zone in Exercise Settings. OwnZone cannot be used in the body workout.

The OwnZone method ensures that you get versatile training. OwnZone is based on measuring changes in heart rate variability during your warm-up for exercise. Heart rate variability reﬂects changes in your body’s physiology. If your heart rate variability decreases either too slowly or too fast or if your heart rate exceeds the safety limit during the OwnZone determination, the wrist unit selects your most recent OwnZone. Alternatively, if there is no previous OwnZone determination in memory and your OwnZone determination fails; your age-based heart rate zone is used.

OwnZone has been developed for healthy people. Some health conditions may cause heart rate variability based OwnZone determination to fail, for example high blood pressure, some cardiac arrhythmias, and some medications.

Determining Your OwnZone Heart Rate Limits

Check the following before you start to determine your OwnZone:

• You have set your user information correctly.

• You have switched the OwnZone function on. Each time you start saving exercise information and have the OwnZone function on, the wrist unit starts ﬁnding your OwnZone. For further information, see the section Exercise Settings.

You should always redeﬁne your OwnZone:

• When changing your exercise environment or exercise mode.

• If you feel unusual about the physical state of your body when starting to exercise. For example you are stressed, not recovered from the previous training or not feeling well.

• After changing your settings.

1. If you start from the Time of Day display, press OK.

2. Exercise is displayed. Press OK.

3. Press the / buttons to select START and press OK. OwnZone appears in the display. If you want to skip OwnZone determination and use the previously determined OwnZone, press OK and go to a step 5.

4. OwnZone determination starts. Determine your OwnZone in ﬁve stages. After each stage you hear a beep (if the sound settings are on) and the display automatically illuminates (if you have switched the backlight on once before), indicating the end of the stage.

Walk at a slow pace for 1 min. Keep your heart rate below 100 bpm/ 50% HR

max

during this ﬁrst stage.

Walk at a normal pace for 1 min. Smoothly increase your heart rate about 10 bpm/ 5% HR

max

Walk at a brisk pace for 1 min. Smoothly increase your heart rate about 10 bpm/ 5% HR

max

Jog at a slow pace for 1 min. Smoothly increase your heart rate about 10 bpm/ 5% HR

max

Jog at brisk pace or run for 1 min.

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5. At some point during the ﬁve stages, you hear two beeps. Your OwnZone has been determined. If the OwnZone determination succeeds, the following information is displayed:

OwnZone Updated OwnZone heart rate limits as beats per minute (bpm) or as a percentage of your maximum heart rate (%HR

max

) depending on your settings

Your current heart rate

If the OwnZone determination did not succeed, OwnZone Limits and your previously determined OwnZone limits (bpm/%HR

max

), are displayed. If you have not determined your OwnZone before,

your age-base limits are used.

You can now continue with your exercise. Try to stay within the given heart rate zone to maximize the beneﬁts of the exercise session.

5. FOLLOW-UP YOUR ACHIEVEMENTS

5.1 DAILY FILE

In the Daily File you can view detailed exercise information from your 26 most recent exercise sessions, such as exercise duration, calories burned, maximum and average heart rate and exercise time in different intensity zones.

When the File becomes full, the oldest File information is replaced by the most recent. If you want to save the exercise data for a longer period, transfer the File to the Polar Fitness Trainer web service. For further information, see the chapter Data Communication.

1. Start from the Time of Day display. Press OK.

Exercise is

displayed.

2. Press the / buttons until File is displayed. Press OK.

3. Press the / buttons to select DAILY. Press OK.

Note: If Empty is displayed, no exercise information has been recorded in the File.

Press

TotalsWeeklyDaily

Press

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The following information is displayed:

Exercise name, if the Program exercise or body workout was selected while exercising. Alternatively, if the Manual exercise was selected, Exercise is displayed. Graphic bars indicate the amount of exercise performed. The height of the bar indicates the exercise duration. The selected exercise is shown by a cursor Date of the selected exercise

Duration

Exercise name Time of day the exercise started Exercise duration (hh.mm.ss)

Calories

Calories burned while exercising (Cal/kcal) Fat percentage of the burned calories* (not displayed if body workout was selected while exercising)

Select the exercise with the / buttons. Press OK.

Scroll through the following information with the / buttons.

* An estimate of fat consumption is calculated using total calories (Cal)/kilocalories (kcal) expended during an exercise session. Fat percentage can vary between 0% and 60% and is shown with a percentage accuracy of 5%.

Time in Zone (displayed if the Manual exercise or body workout was selected while exercising and HR limits were on) Heart rate limits Exercise duration between heart rate limits

Heart Rate

Maximum (Max) and average (Avg) heart rate in beats per minute alternate with the percentage of maximum heart rate reading.

HR zones (displayed if the Program exercise was selected while exercising) Press OK to view information for the Light, Moderate, and Hard intensity zones. Press the / buttons to move between intensities.

Target exercise duration in the selected intensity zone The intensity zone bar is highlighted Exercise duration in the zone Press Back to return to the HR zones view.

Press the Back button to return to the Daily File. Alternatively, press and hold the Back button to return to the Time of Day display.

Deleting File

1. In the Duration display, press and hold the Light button until DELETE FILE? is displayed.

2. Press the / buttons to select YES or NO. Press OK.

3. If you select Yes, the wrist unit displays ARE YOU SURE? If you do not want to delete the ﬁle, select NO. Select YES to delete the ﬁle. Press OK. Note! After deleting the ﬁle you cannot restore it.

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5.2 WEEKLY FILE

You can check the automatically saved weekly Diary information in the Weekly File. The Weekly File includes information for the 26 most recent weeks. When the Weekly File becomes full, the next week’s information replaces the oldest. The Diary is saved in the Weekly File on Sunday at midnight. At the same time, the current Diary is reset.

1. If you start from the Time of Day display, press OK.

2. Press the / buttons until File is displayed. Press OK.

3. Press the / buttons to select WEEKLY. Press OK

4. Press the / buttons to select EXE.COUNT (exercise count), EXE.TIME (exercise duration), CALORIES, or HR ZONES. Press OK.

Note: If Empty is displayed, no exercise information has been recorded in the File.

Scroll through the saved information with the / buttons. The black cursor moves according to the week. Press Back to return to the Weekly view.

Exe.Count (exercise count) The last day of the selected week (Sunday) Cumulative exercise count

Exe.Time (exercise duration) The last day of the selected week Cumulative exercise duration (hh.mm.ss)

Calories The last day of the selected week Cumulative exercise calories (Cal/kcal)

HR Zones

The last day of the selected week Cumulative exercise duration in the Moderate intensity zone Press OK to view the exercise duration in different intensity zones. Press the / buttons to move between intensities. Press Back to return to the HR zones view.

Alternatively, press and hold the Back button to return to the Time of Day display.

5.3 TOTALS FILE

In the Totals File you can view your total cumulative exercise count, duration, and burned calories in several exercises, starting from the previous reset.

1. If you start from the Time of Day display, press OK.

2. Press the / buttons until File is displayed. Press OK.

3. Press the / buttons to select TOTALS. Press OK.

Note: If Empty is displayed no exercise information has been recorded in the File.

Scroll through the following information with the / buttons.

Total Exe.Count

(exercise count) The last reset date of the total cumulative count. Total cumulative exercise count, starting from the previous reset.

Note: When you have recorded 65 535 exercise sessions, the total cumulative exercise count is automatically reset to zero.

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Total Duration

The last reset date of the total cumulative exercise duration. Total cumulative exercise duration for several exercise sessions, starting from the previous reset.

Note: Your total exercise duration is displayed in hours and minutes until you reach 99 hours and 59 minutes. After this, your cumulative exercise duration is displayed in hours until 9999 hours is reached and the total exercise duration is automatically reset to zero.

Total Calories

The last reset date of the total cumulative calories (Cal/kcal). Total cumulative calories burned during several exercise sessions, starting from the previous reset.

Note: When you have burned 999 999 Cal/kcal, the total cumulative calories are automatically reset to zero.

Resetting Total Counters

If you start from the Time of Day display, repeat steps 1-3.

4. Press the

/ buttons to select Reset Total Counters? Press OK.

5. Press the / buttons to select reset ALL (all total counters), EXE.COUNT (total count), DURATION (total duration), or CALORIES (total Cal/kcal). Press OK.

6. ARE YOU SURE? is displayed. Press the / buttons to select YES or NO. Press OK.

Press and hold the Back button to return to the Time of Day display.

5.4 DIARY

This section describes how to compare your target exercise duration, count, calories, and duration in different intensity zones to the values you have achieved. This way you have reliable information on your progress immediately and you know if you are reaching your goal as planned.

Diary includes follow-up information for the current calendar week. Your exercise information is saved in the Diary if the exercise session has lasted at least ten minutes.

1. Start from the Time of Day display and press the button.

2. Press the / buttons to move between diaries.

3. Press OK to enter the view. Press the / buttons to scroll through the values.

Note:

• The body workout targets (exercise duration, calories, and one exercise count) are added to your weekly exercise targets if you have created also a Keeps U Fit - Own Workout Program. Alternatively, if you have not created the Program, or you have switched the Program off, only the values you have achieved are displayed in the Diary.

• The wrist unit automatically resets the Diary and HR zones views to zero between Sunday and Monday at midnight. At the same time, the previous Diary week is saved in the Weekly File.

Diary HR zones

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Diary

Exe.Count (exercise count)

Weekly target exercise count The exercise count bar is highlighted The total exercise counts you have achieved

Exe.Time (exercise duration)

Weekly target exercise duration The exercise duration bar is highlighted The total exercise duration you have achieved

Calories (Cal/kcal)

Weekly target exercise calories The calories bar is highlighted The total calories burned during exercising

Press Back to return to the Diary view and press the button to proceed to the HR zones view. Press OK. Alternatively, press and hold Back to return to the Time of Day display.

HR Zones

Light

Your target exercise duration in the Light intensity zone The Light intensity zone bar is highlighted The exercise duration in the zone you have achieved

Moderate

Your target exercise duration in the Moderate intensity zone The Moderate intensity zone bar is highlighted The exercise duration in the zone you have achieved

Hard

Your target exercise duration in the Hard intensity zone The Hard intensity zone bar is highlighted The exercise duration in the zone you have achieved

Press Back to return to the HR zones view. Alternatively, press and hold Back to return to the Time of Day display.

Changing the Default Diary View

When you press Back to return to the Diary or HR zones view, the previously viewed value will be set as a default value. Next time you enter the Diary or HR zones view the default value will be displayed. Default value

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5.5 WEEKLY AND MONTHLY FOLLOW-UP

Weekly Follow-Up

The weekly follow-up function automatically reviews your progress and reminds you to check the previous week’s exercises. The reminder appears between Sunday and Monday at midnight.

1. Press the button to open the reminder .

2. CHECKING YOUR WEEKLY EXERCISES is displayed. Press OK to check the previous week’s exercises or press and hold Back to return to the Time of Day display.

Result and the following information is displayed: Total exercise count of the last week Total exercise duration Total calories burned while exercising (Cal/kcal) Percentage of the weekly target reached (if the Program is set on)

A trophy alternates with the Result display, if more than 75% of the target exercise calories has been reached and the Program is set on.

3. Return to the Time of Day display by pressing OK.

Note: In the Time of Day display, the trophy remains as an alternative display logo for the next week. You can change the display logo by pressing and holding the button.

Monthly Follow-Up

The wrist unit automatically reminds you to perform the Fitness Test on the ﬁrst day of the month, if you have not performed the Fitness Test for one month.

1. Press the button to open the reminder .

2. TEST YOUR OWNINDEX is displayed. Press OK to enter to the Fitness Test menu. If you do not want to perform the Fitness Test, press and hold the Back button to return to the Time of Day display. For further information on Fitness Test, see the section Test Your Fitness Level - Get Your OwnIndex.

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6. REMEMBER TO RELAX - GET YOUR OWNRELAX

OwnRelax is the result of a relaxation session, which is an easy and quick way to test how relaxed your body is. The relaxation session is based on heart rate and heart rate variability measurement.

Heart rate and heart rate variability are sensitive parameters in measuring and evaluating overall relaxation of the body. The relaxation session should be performed at rest lying down or sitting comfortably. In order to compare the results of consecutive relaxation sessions, the measurements should be repeated in standardized (the same) conditions.

6.1 PERFORMING THE RELAXATION SESSION

It is recommended to conduct the relaxation session:

• In the morning in standardized conditions for general relaxation check

• Before exercise to check readiness for the planned workout

• After exercise for recovery

• Whenever you feel the need to check your relaxation

It takes 5 minutes to perform the relaxation session.

To get reliable relaxation values, take notice of the following:

• The session can take place anywhere - at home, in the ofﬁce, in the gym or at a health club - as long as the test environment is peaceful. There should be no disturbing noises (for example, television, radio or telephone) or people talking to you. You should not read.

• You should be lying down or sitting, relaxed and calm.

1. Wear the transmitter as described in the section Measuring Your Heart Rate.

2. Start from the Time of Day display. Press OK. Exercise is displayed.

3. Press the / buttons until Relax is displayed. Press OK.

4. Press the / buttons to select START. Press OK. Begin to relax is displayed. The wrist unit starts the session by searching for your heart rate.

When your heart rate is received, Session starts is displayed for a few seconds and the following information is displayed:

Relax

Your current OwnRelax bar CountDown timer shows the time left in the session

The more to the right your current OwnRelax bar is, the higher your heart rate variability is and the more relaxed your are. In contrast, the more to the left your current OwnRelax bar is, the smaller your heart rate variability is and thus the less relaxed your body and mind are.

Note:

• If the wrist unit does not receive your heart rate, Session stopped is displayed. Check that the transmitter electrodes are wet and that the strap is snug enough. Restart the relaxation session.

• You can stop the relaxation session at any time by pressing the Back button.

Session stopped is displayed for a few seconds.

When the session is over, an alarm sounds and the following information is shown in the display:

Your OwnRelax in milliseconds, ms (average value of the session) The bar corresponds to the milliseconds value Your relaxation heart rate as beats per minute (average value of the session)

Note:

• Your OwnRelax value in milliseconds can vary between 1 and 200 ms.

• Range of the bar is 1 to 100 ms. Left end of the bar is 1 ms and right end is 100 ms or greater.

To interpret your result accurately, please see table of the OwnRelax and relaxation heart rate values in the following section. Press OK to view your relaxation trend values and continue from the section Relaxation Trend on page 70. Alternatively, press and hold the Back button to return to the Time of Day display.

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6.2 INTERPRETATION OF THE RESULTS

The results of your relaxation session are always your personal values and thus comparisons should be done against your own individual values. Before you can interpret your OwnRelax value, you need to identify your relaxation heart rate level as a base.

Identify Your Relaxation Heart Rate Level

Relaxation heart rate level can be low or high depending on your personal physiology and training. Generally, the lower the relaxation heart rate is compared to your normal level, the more relaxed your body is. During relaxation session the heart rate decreases.

OwnRelax

Generally, the higher the OwnRelax the more relaxed the body is. While the body is relaxing the OwnRelax increases.

Regular exercise and relaxation training, as well as improved mental and physiological recovery, all improve your personal relaxation. The relaxation session is targeted at healthy, non-medicated adults.

OwnRelax (milliseconds) and relaxation heart rate (beats per minute) values according to age in men and women.

25-34 39-60 32-42 23-32 15-23 11-15 35-44 34-49 23-32 16-23 12-16 8-11 45-54 23-34 16-24 13-18 10-14 6-8 55-64 20-30 15-21 10-15 7-12 4-7 65-74 18-30 13-20 10-12 5-9 4-5

25-34 45-69 37-52 24-34 18-24 14-18 35-44 42-52 28-39 20-28 14-20 11-14 45-54 30-37 21-30 15-21 10-15 7-12 55-64 23-36 15-21 11-16 7-10 5-9 65-74 21-35 14-20 9-13 7-9 6-7

MENWOMEN

Age Years

OwnRelax (ms)

HR (bpm) 45-55 56-65 66-75 76-85 86-95

1. Find your relaxation heart rate level from the top line of the table and choose the corresponding column, for example, 66-75 bpm.

2. Find your gender and age from the left column, for example, men 35-44 years.

3. Compare your OwnRelax value to the OwnRelax value range, for example, 16-23 ms.

4. If your OwnRelax value is less than the average range, you are most probably less relaxed. If your OwnRelax value is higher than the average range, you are most probably well relaxed.

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6.3 RELAXATION TREND

Relaxation Trend contains your OwnRelax values. In the Relaxation Trend you can view your 47 most recent OwnRelax values. When the trend view becomes full, the next OwnRelax value replaces the oldest. If you want to save the data for a longer period, transfer the Relaxation Trend to the Polar Fitness Trainer web service. For further information, see the chapter Data Communication.

1. If you start from the Time of Day display. Press OK. Exercise is displayed.

2. Press the / buttons until Relax is displayed. Press OK.

3. Press the / buttons to select TREND. Press OK.

4. The following information is displayed:

Relax (ms)

Date of your most recent OwnRelax value Graphical trend of your OwnRelax values Your most recent OwnRelax value

5. Press OK to see detailed information on your OwnRelax result:

Your OwnRelax in milliseconds, ms (average value of the session) The bar corresponds to the milliseconds value Your relaxation heart rate as beats per minute (average value of the session)

6. Press the Back button to return to the trend view.

You can view the other values by pressing the

/ buttons.

Press and hold the Back button to return to the Time of Day display, alternatively continue from Deleting OwnRelax value.

Deleting OwnRelax Value

5. Press and hold the Light button to start deleting the selected value.

6. DELETE VALUE? is displayed. Press the / buttons to select YES or NO.

7. Press OK. The wrist unit returns to the Trend view.

8. Press and hold the Back button to return to the Time of Day display.

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7. GET EXTRA BENEFIT FROM POLAR APPLICATIONS - DATA COMMUNICATION

Your Polar ﬁtness heart rate monitor offers you the option of transferring data between your wrist unit, PC and Nokia mobile phone. You can edit and transfer your wrist unit settings easily from your PC to your wrist unit via the Polar UpLink Tool™. Moreover, you can design your own logo to personalize your wrist unit, or select one from the Polar Logo Gallery. For further information on system requirements, see the chapter Technical Speciﬁcations.

The Polar WebLink™ application offers you the option of transferring exercise data from your wrist unit to your personal training diary on the Polar Fitness Trainer web service for graphical analysis and long-term follow-up. The Polar Fitness Trainer is a complete web service tailored to support your exercising. Free registration gives you access to a personalized exercise program, diary, tests, and calculators, useful articles, and much more. You can gain access and start the registration process for the web service at www.PolarFitnessTrainer.com. For further information on system requirements, see the chapter Technical Speciﬁcations.

With the Polar MobileLink to Fitness™ application you can send data from your wrist unit to Nokia mobile phone and from mobile phone to the Polar Fitness Trainer web service. Moreover, you get other useful ﬁtness tools to your Nokia mobile phone. Check www.polar.ﬁ/mobilelink to learn more about the application; there you will also ﬁnd compatible phone models and instructions how to download and use the application. Operations and some features are SIM card and/or network dependent.

See www.polar.ﬁ and www.PolarFitnessTrainer.com for further instructions.

8. SETTINGS

In the Settings menu, you can view or change the information you have set earlier, such as the time of day and date, or you can set information, such as heart rate limits, volume, and alarm settings.

8.1 WATCH SETTINGS

Note that there are two ways that the time and date can be presented. Select the presentation mode when setting the 12 h (date: month, day, year) or 24 h (date: day, month, year) time.

1. Start from the Time of Day display. Press OK.

Exercise is

displayed.

2. Press the / buttons until Settings is displayed. Press OK.

3. Press the / buttons to select WATCH. Press OK.

4. Press the / buttons to select TIMER, REMIND, ALARM, TIME, TIME 2, or DATE settings. Press OK to enter the desired settings.

Note:

• You can return to the Time of Day display from any menu by pressing and holding the Back button.

• You can also enter the Watch settings by pressing and holding the Back button in the Time of Day display.

• You can skip the time and date settings and accept them as they are by pressing and holding the OK button.

Press

Watch

Timer Remind Alarm Time Time 2

Press OK

Date

Press Press

GeneralUserHR Set

Press

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Timer Setting

You can set the countdown timer to sound an alarm once after a set time.

If you start from the Time of Day display, repeat steps 1-3.

4. Press the / buttons to select TIMER. Press OK.

5. Set the hours with the / buttons. Press OK.

6. Set the minutes with the / buttons. Press OK. The countdown timer starts running and Timer is displayed.

While the timer is running, you can restart the timer by pressing and holding OK, or you can stop the timer by pressing Back. You can change the display view by pressing and holding the button. The timer is still running even if it is not on the display.

Switching the Timer Alarm Off

When Timer blinks in the display and the alarm sounds, press the Back button to stop the alarm. When the alarm is stopped, the display automatically illuminates and the wrist unit returns to the Time of Day display. If you do not stop the alarm, it sounds for one minute and the wrist unit returns to the Time of Day display.

Note:

• The timer alarm will be activated in all menus except the Exercise menu. When the alarm sounds and you are in some of the other menus, the wrist unit displays the Timer Alarm view.

• If the buttons are locked and the alarm sounds, the buttons will function normally.

Reminder Settings

You can set seven different reminders to tell you about important events, or to remind you to exercise at a speciﬁc time. You can edit the reminder text, date, time, alarm, repeat period, and link an exercise session to a reminder.

Adding a Reminder

1. If you start from the Time of Day display, press OK.

2. Press the / buttons until Settings is displayed. Press OK.

3. Press the / buttons to select WATCH. Press OK.

4. Press the / buttons to select REMIND. Press OK.

5. If you have not set a reminder before only ADD is displayed. Press OK to set the ﬁrst reminder. After you have set the ﬁrst reminder, it is added to the list. Choose the reminder to edit it.

Reminder Date:

6. Press the / buttons to set the month (mm) or day (dd). Press OK.

7. Press the / buttons to set the day (dd) or month (mm). Press OK.

8. Press the / buttons to set the year (yy). Press OK.

Reminder Time:

9. If you are using 12 hours mode: select AM or PM with the / buttons. Press OK.

10. Press the / buttons to set hours. Press OK.

11. Press the / buttons to set minutes. Press OK.

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Alarm:

12. Press the / buttons to select a reminder alarm. Depending on your selection, the reminder alarm is activated 1 DAY, 1 HOUR, 30 MIN, or 10 MIN before or at the reminder time (ON TIME). Press OK.

Repeat:

13. Press the / buttons to select a repetition time. The reminder will be activated at the same time YEARLY, MONTHLY, WEEKLY, DAILY, or HOURLY or you can set the reminder to activate only ONCE or turn the reminder OFF. Press OK.

Note: If you switch the reminder off, you can activate it later by selecting the repetition time.

Exercise:

14. Press the / buttons to select an exercise to be linked to the reminder, or NONE if you do not want to link the reminder to an exercise session. Press OK.

Note: If you have not created a Program, you cannot link an exercise session to the reminder, only NONE is available.

Reminder Text Editing:

You can rename reminders with eight letters. The available digits are: 0-9, space, A-Z, a-z,

- % / ( ) * + . : ?

• The adjustable letter is underlined and blinking. Press the / buttons to change the letter.

• Press OK to accept the selected letter.

• Press Back to move a letter you have previously set.

• Press and hold OK to skip editing the rest of the letters.

• After editing the last letter, press OK. The wrist unit returns to the Reminder Selection menu.

Continue Viewing and Editing reminders, or return to the Time of Day display by pressing and holding Back.

Viewing and Editing Reminders

1. If you start from the Time of Day display, press OK.

2. Press the / buttons until Settings is displayed. Press OK.

3. Press the / buttons to select WATCH. Press OK.

4. Press the / buttons to select REMIND. Press OK.

5. Select the desired reminder with the / buttons. Press OK.

The following information is displayed:

Exercise name (if an exercise session has been linked to the reminder)

Reminder alarm

Reminder text

Reminder date

Reminder time

6. Press OK to edit the reminder. Alternatively, press Back to return to the Reminder Selection menu. Alternatively, view the other reminders by pressing and holding the

/ buttons.

7. Press the / buttons to select EXERCISE, TIME, ALARM, DATE, REPEAT, or TEXT for editing, or choose DELETE to delete the reminder. Press OK.

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8. Edit the selected value as instructed in the section Adding a Reminder. Alternatively, if you select Delete, the wrist unit displays DELETE REMINDER? Press the / buttons to select YES or NO. Press OK. Note! After you delete the reminder, you cannot restore it.

Switching the Reminder Alarm Off

When SNOOZE? and the reminder information is displayed and the alarm sounds, press the Light button to stop the alarm sound. Reminder text stays in the display. Press the Back button to exit the reminder view. When you exit the reminder view, the display automatically illuminates and the wrist unit returns to the Time of Day display. Press the OK button to snooze the alarm for 10 minutes and to start the countdown timer. If you do not stop the alarm, it sounds for one minute and the wrist unit returns to the Time of Day display. You can change the display view by pressing and holding the button.

Note:

• The reminder alarm will be activated in all menus except the Exercise menu. When the alarm goes on and you are in some of the other menus, the wrist unit displays the Reminder Alarm view.

• Only one reminder alarm can sound at time, if two or more reminders have the same alarm date and time, the ﬁrst set reminder sounds.

• If the buttons are locked and the alarm sounds, the buttons will function normally.

Alarm Setting

1. If you start from the Time of Day display, press OK.

2. Press the / buttons until Settings is displayed. Press OK.

3. Press the / buttons to select WATCH. Press OK.

4. Press the / buttons to select ALARM. Press OK.

5. Press the / buttons to select alarm DAILY, MON-FRI, or OFF. Press OK. If you select off, press OK and continue from following setting. If you are using 12 hours mode: select AM or PM with the / buttons. Press OK.

6. Set the hours with the / buttons. Press OK.

7. Set the minutes with the / buttons. Press OK.

Switching the Alarm Off

When SNOOZE? is displayed, the alarm sounds and backlight blinks, press the Back button to stop the alarm. When the alarm is stopped, the display automatically illuminates and the wrist unit returns to the Time of Day display. Press OK, or the / buttons to snooze the alarm for 10 minutes and to start the countdown timer. If you do not stop the alarm, it sounds for one minute and the wrist unit returns to the Time of Day display.

Note:

• The alarm will be activated in all menus except the Exercise menu. When the alarm sounds and you are in some of the other menus, the wrist unit displays the Alarm view.

• If the buttons are locked and the alarm sounds, the buttons will function normally.

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Time Setting

If you start from the Time of Day display, repeat steps 1-3.

4. Press the / buttons to select TIME. Press OK.

5. Press the / buttons to select 12 H or 24 H time mode. Press OK. If you chose 12 h mode, select AM or PM with the / buttons. Press OK.

6. Set the hours with the / buttons. Press OK.

7. Set the minutes with the / buttons. Press OK.

Time 2 Setting

If you start from the Time of Day display, repeat steps 1-3.

4. Press the / buttons to select TIME2. Press OK.

5. Press the / buttons to set the time difference (hh.mm). The time changes in 30 minutes steps. Press OK.

Note: In the Time of Day display you can change the time zone by pressing and holding the button.

Date Setting

If you start from the Time of Day display, repeat steps 1-3.

4. Press the / buttons to select DATE. Press OK.

5. Press the / buttons to select the month (mm) or day (dd). Press OK.

6. Press the / buttons to select the day (dd) or month (mm). Press OK.

7. Press the / buttons to select the year (yy). Press OK.

Press and hold the Back button to return to the Time of Day display.

8.2 HEART RATE SETTINGS

In the HR (Heart Rate) Set menu, you can edit the settings used during exercise sessions, alarm setting and view mode.

1. Start from the Time of Day display. Press OK.

Exercise is

displayed.

2. Press the / buttons until Settings is displayed. Press OK.

3. Press the / buttons to select HR SET. Press OK.

4. Press the / buttons to select HR ALARM or HR VIEW. Press OK.

Press Press Press

GeneralUserHR SetWatch

Press OK

AlarmHRView

Press

HR Alarm Volume Setting

Press the / buttons to select VOL 2 (loud), VOL 1 (quiet), or alarm OFF. Press OK.

HR View Setting Press the / buttons to select HR (beats per minute), or HR% (a percentage of you maximum heart rate). Press OK.

Press and hold the Back button to return to the Time of Day display.

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8.3 USER SETTINGS

In the User Settings menu, you can edit your personal data, weight, height, birthday, gender, activity level, and extra user settings.

1. Start from the Time of Day display. Press OK.

Exercise is

displayed.

2. Press the / buttons until Settings is displayed. Press OK.

3. Press the / buttons to select USER. Press OK.

4. Weight: Adjust the weight with the / buttons. Press OK.

5. Height: Adjust the height with the / buttons. Press OK.

6. Birthday: Adjust the month (mm) or day (dd) with the / buttons. Press OK.

Note: You can skip the date of birth date setting and accept it as it is by pressing and holding OK.

Press OK

Press

Watch

View Extra User

Settings

Weight

Birth-

day

Sex ActivityHeight

OK OK OK OK OK

Press Press

GeneralUserHR Set

Press

Activity Level Description

7. Adjust the day (dd) or month (mm) with the / buttons. Press OK.

8. Adjust the year (yy) with the / buttons. Press OK.

9. Sex: Select MALE or FEMALE with the / buttons. Press OK.

10. Activity: Select your long-term physical activity level TOP, HIGH, MODERATE, or LOW with the / buttons. Press OK. The activity level is an assessment of your level of physical activity. Select the alternative that best describes the overall amount and intensity of your physical activity in the past three months.

TOP You participate regularly in heavy physical exercise at least 5 times a week. For example, you exercise to improve performance for competitive purposes.

HIGH You participate regularly, at least 3 times a week, in heavy physical exercise. For example, you run 6-12 miles/10-20 km per week or participate in 3-4 gym classes or aerobic exercise classes weekly, or you spend 2-3 hours per week in comparable physical activity.

MODERATE You participate regularly in recreational sports. For example, you run 3-6 miles/5-10 km per week or you participate in 1-2 gym classes or aerobic exercise classes weekly, or you spend 1/2-2 hours per week in comparable physical activity or your work requires modest physical activity.

LOW You do not participate regularly in programmed recreational sport or heavy physical activity. For example, you walk only for pleasure or occasionally exercise sufﬁciently to cause heavy breathing or perspiration.

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11. View Extra User Settings: It is recommended that you change the following settings (HR

max

, VO

2max

) only if you know

your laboratory-measured value. Press OK to enter Extra User Settings. Alternatively, press and hold the Back button to return to the Time of Day display.

12. Maximum heart rate value (HR

max

): Press the / buttons to set your maximum heart rate. Press OK.

max

is the highest number of heartbeats per minute (bpm) during maximum physical exertion. The most accurate way of

determining your individual HR

max

is to perform a maximal exercise stress test in a laboratory. HR

max

is a useful tool for

determining the intensity of exercise. HR

max

is used in the estimation of energy expenditure.

13. Heart rate value in a sitting position (HR

sit

): Press the / buttons to set your heart rate value in a sitting position.

Press OK.

sit

should be your typical heart rate when you are not doing any physical activity (while sitting). HR

sit

is used in the

estimation of energy expenditure. To easily determine your HR

sit

, sit down and put on your wrist unit and transmitter. Start

the measurement to show your heart rate value on the display. Look at your wrist unit after 2 to 3 minutes. This is your HR

sit

To more precisely calculate your HR

sit

, wear your Polar heart rate monitor for one normal day. Occasionally when you sit and do not engage in any physical activity for 2-3 minutes, write down your heart rate value. In the evening, calculate the average value.

14. Maximal oxygen uptake value (VO

2max

, ml/kg/min): Press the / buttons to set your maximal oxygen uptake value.

Press OK.

2max

is the maximum capacity for oxygen consumption by your body during maximum exertion. This is also known as

aerobic power or maximal oxygen intake/consumption. VO

2max

is a commonly used determinant of aerobic (cardiovascular)

ﬁtness. The most accurate way of determining your individual VO

2max

is to perform a maximal exercise stress test in a laboratory. Aerobic ﬁtness relates to how well your cardiovascular system works to transport and utilize oxygen in your body. VO

2max

is used in the estimation of energy expenditure.

Note:

• VO

2max

is used in Program creation. If you do not know this value, you can determine a comparable value, your OwnIndex, by performing

the Polar Fitness Test. For further information, see the section Test Your Fitness Level - Get Your OwnIndex.

• If you have accidentally changed the Extra User Settings, you can return to the default settings by pressing and holding the Light button.

RESTORE DEFAULT

is displayed. Press the / buttons to select YES or NO. Press OK.

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8.4 GENERAL SETTINGS

In the General Settings menu, you can edit general settings for the wrist unit. The general settings include volume, keylock, units, and language settings.

1. Start from the Time of Day display. Press OK.

Exercise is

displayed.

2. Press the / buttons until Settings is displayed. Press OK.

3. Press the / buttons to select GENERAL. Press OK.

4. Press the / buttons to select SOUND, KEYLOCK,

UNITS, or LANGUAGE settings. Press OK.

1. Volume for Sounds

Press the

/ buttons to select VOL 2 (loud), VOL 1 (quiet),

or sounds OFF. Press OK.

If you change the Vol 2 or Vol 1 setting, the following wrist unit tones are not affected: HR alarm, watch, timer, and reminder alarms. If you select sounds off, the button and activity sounds are switched off. The alarm sounds can be switched on or off in the Watch Settings. The heart rate zone alarms can also be switched on or off in the Exercise Settings and during your exercise session.

2. Button Lock Setting ( Keylock)

Button lock can be activated in the Time of Day display and during exercise recording.

If you start from the Time of Day display, repeat steps 1-4.

Press the / buttons to select MANUAL or AUTOMATIC. Press OK.

Press OK

Press

Watch

Press Press

GeneralUserHR Set

Sound Keylock Units Language

Press

Automatic The wrist unit automatically locks all the buttons, except the Light button, if you do not press any button within one minute. You can switch the button lock off by pressing and holding the Light button until BUTTONS

UNLOCKED is displayed. Manual You can switch the button lock on or off by

pressing and holding the Light button until is displayed or disappears.

3. Units Settings

If you start from the Time of Day display, repeat steps 1-4.

Press the / buttons to select KG/CM or LB/FT. Press OK.

Weight

Height

Calories

lb/ft

Pounds

Feet/inches

Cal

kg/cm

Kilograms

Centimeters

kcal

4. Language Settings

If you start from the Time of Day display, repeat steps 1-4.

Press the / buttons to select language. Press OK. ARE YOU SURE? is displayed. Press the / buttons to

select YES or NO. Press OK.

Press and hold the Back button to return to the Time of Day display.

Note: If you have accidentally changed the language and you do not know how to return to your language. Reset the wrist unit by pressing all the buttons except the Light button at the same time until the display is ﬁlled with digits. Press OK. START WITH BASIC SETTINGS is displayed. Press the Back button and select the language by pressing the / buttons. Continue from Basic Settings. If you have already set the Basic Settings once, you can skip them after setting the date by pressing and holding the Back button.

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Your Polar heart rate monitor is a high-tech instrument and should be treated with care. The suggestions below will help you fulﬁll the guarantee obligations.

Store your heart rate monitor in a cool and dry place. Do not store it in a damp environment, in non-breathable material (i.e. plastic bag) or with conductive material such as a wet towel.

Service

During the two-year guarantee/warranty period we recommend that you have service done by an authorized Polar Service Center only. The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro.

Taking Care of Your Heart Rate Monitor

• Keep your unit clean. Clean it with a mild soap and water solution. Dry it carefully with a soft towel. Never use alcohol or any abrasive material such as steel wool or cleaning chemicals.

• Keep your heart rate monitor out of extreme cold and heat. The operating temperatures are 14 °F to 122 °F/ -10 °C to 50 °C.

• Do not expose the heart rate monitor to direct sunlight for extended periods, such as by leaving it in a car.

Wrist Unit Battery

The estimated average battery life of the wrist unit is one and half year in normal use. Please note that excessive use of the backlight and the alarm signals drain the battery more rapidly. The

symbol indicates low battery and that the battery should be replaced. Do not open the wrist unit yourself. To ensure the water resistance properties and the use of qualiﬁed components, the wrist unit battery should be replaced by an authorized Polar Service Center only. At the same time, a full periodic check of the Polar heart rate monitor will be done.

Note:

• If the

symbol is displayed and you have switched the alarm on, the alarm will still activate one more time. After that the alarm symbol

disappears. If you try to reset the alarm, the wrist unit displays Battery Low. You cannot reset the alarm until the battery is changed.

• In cold conditions the low battery indicator may appear, but the indicator is deactivated when you return to a normal temperature.

• Water resistance cannot be guaranteed after unauthorized service.

Taking Care of Your WearLink Transmitter

Detach the connector from the strap when not in use. If you use insect repellent on your skin, you must ensure that it does not come into contact with the transmitter.

9. CARE AND MAINTENANCE

WearLink Connector

• Clean the connector regularly after use with a mild soap and water solution.

• Never use alcohol or any abrasive material such as steel wool or cleaning chemicals on any part of the transmitter.

• Do not dry the connector in any other way than with a towel. Mishandling may damage it.

• Never put the connector in a washing machine or a drier!

WearLink Strap

• The strap can be washed in a washing machine at 104 °F/ 40 °C. We recommend that you use a washing pouch.

• We recommend that you wash the strap after each time you have used it in pool water with a high chlorine content.

• Do not spin-dry the strap or put the strap in a drier!

• Do not iron the strap!

WearLink Transmitter Battery

The estimated average battery lifespan of the transmitter is 2 years (usage: 1h/day, 7 days/week). If your transmitter stops working, it might be due to the battery running out. To change the battery, you need a coin, sealing ring and battery (CR 2025).

2. Remove the battery cover, lift the battery and replace it with a new battery.

3. Remove the sealing ring of the battery cover and replace it with a new ring.

4. Place the negative (-) side of the battery against the bottom and the positive (+) side against the cover.

5. Put the cover on so that the arrow points to the OPEN position. Make sure that the cover’s sealing ring is placed correctly in its groove.

6. Gently press the cover deep enough so that its exterior surface is on the same level as the connector’s surface.

7. Turn the cover with the coin clockwise so that the arrow on the cover turns from OPEN to CLOSE. Make sure that the cover is closed properly!

Note:

• In order to ensure the maximum life span of the connector’s battery cover, open it only when you need to change the battery. We recommend that you change the sealing ring of the battery cover every time you change the battery. You can get the sealing ring/battery kits from well-equipped Polar retailers and authorized Polar Services. In the USA and Canada: Additional sealing rings are available from an authorized Polar Service Center only.

• Keep the batteries away from children. If swallowed, contact a doctor immediately.

• Batteries should be disposed of properly according to local regulations.

1. Open the battery cover of the connector by turning it counter clockwise with a coin from the CLOSE position to the OPEN position.

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10.1 INTERFERENCE DURING EXERCISE

Electromagnetic Interference

Disturbances may occur near high voltage power lines, trafﬁc lights, overhead lines of electric railways, electric bus lines or trams, televisions, car motors, bike computers, some motor driven exercise equipment, cellular phones, or when you walk through electric security gates.

Exercise Equipment

Several pieces of exercise equipment with electronic or electrical components such as LED displays, motors, and electrical brakes may cause interfering stray signals. To try to tackle these problems, relocate the wrist unit as follows:

1. Remove the transmitter from your chest and use the exercise equipment as you would normally.

2. Move the wrist unit around until you ﬁnd an area in which it displays no stray reading or does not ﬂash the heart symbol. Interference is often worst right in front of the display panel of the equipment, while the left or right side of the display is relatively free of disturbance.

3. Put the transmitter back on your chest and keep the wrist unit in this interference-free area as far as it is possible.

4. If the Polar heart rate monitor still does not work with the exercise equipment, this piece of equipment may be electrically too noisy for wireless heart rate measurement.

Crosstalk

When in non-coded mode the wrist unit picks up transmitter signals within 3 feet/1 meter. Simultaneous non-coded signals from more than one transmitter can cause an incorrect readout.

Using the Polar Heart Rate Monitor in a Water Environment

Your Polar heart rate monitor is water resistant and can be used when swimming. The ﬁtness heart rate monitor is not, however, a diving instrument. To maintain the water resistance, do not press the buttons of the wrist unit under water.

Users measuring their heart rate in water may experience interference for the following reasons:

• Pool water with a high chlorine content and seawater are very conductive. The electrodes of a transmitter may short-circuit, which prevents ECG signals from being detected by the transmitter.

• Jumping into water or strenuous muscle movement during competitive swimming may cause water resistance that shifts the transmitter on the body to a location where it is not possible to pick up ECG signals.

• The ECG signal strength depends on the individual and also varies depending on an individual’s tissue composition. The percentage of people who have problems in heart rate measuring is considerably higher in water than in other use.

10. PRECAUTIONS

10.2 MINIMIZING POSSIBLE RISKS WHEN EXERCISING

Exercise may include some risk. Before beginning a regular exercise program, it is recommended that you answer the following questions concerning your health status. If you answer yes to any of these questions, we recommend that you consult a doctor before starting any training program.

• Have you been physically inactive for the past 5 years?

• Do you have high blood pressure or high blood cholesterol?

• Do you have symptoms of any disease?

• Are you taking any blood pressure or heart medication?

• Do you have a history of breathing problems?

• Are you recovering from a serious illness or medical treatment?

• Do you use a pacemaker or another implanted electronic device?

• Do you smoke?

• Are you pregnant?

Note that in addition to exercise intensity, medications for heart, blood pressure, psychological conditions, asthma, breathing etc. as well as some energy drinks, alcohol and nicotine may affect your heart rate.

It is important to be sensitive to your body’s responses during exercise. If you feel unexpected pain or excessive fatigue when

exercising, it is recommended that you stop the exercise or continue at a lighter intensity.

Notice to individuals with pacemakers, deﬁbrillators or other implanted electronic devices. Individuals who have a pacemaker

use the Polar ﬁtness heart rate monitor at their own risk. Before starting use, we always recommend a maximal exercise stress test under a doctor’s supervision. The test is to ensure the safety and reliability of the simultaneous use of the pacemaker and the Polar ﬁtness heart rate monitor.

If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product, check the listed materials on Technical Speciﬁcations

chapter. To avoid any skin reaction to the transmitter, wear it over a shirt. However, moisten the shirt well under the electrodes to ensure ﬂawless operation.

The combined impact of moisture and intense abrasion may cause a black color to come off the transmitter’s surface, which might stain light-colored clothes especially.

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What should I do if... ...I don’t know where I am in the menu?

Press and hold the Back button until the time of day is displayed.

...there is no heart rate reading (00 / - -)?

1. Check that the electrodes of the transmitter are moistened and that you are wearing it as instructed.

2. Check that you have kept the transmitter clean.

3. Check that there are no sources of electromagnetic radiation in close vicinity to the Polar wrist unit, such as TV sets, cellular phones, CRT monitors etc.

4. Cardiac arrhythmia may cause irregular readings or a cardiac event may have altered your ECG waveform. In these cases, consult your physician.

...heart symbol ﬂashes irregularly?

1. Check that your wrist unit is inside the transmission range and not further that 3 feet/1 meter from the Polar transmitter you are wearing.

2. Check that the elastic strap has not become loose during exercise.

3. Make sure that the electrodes of the transmitter are moistened.

4. Make sure that there is no other heart rate transmitter within the reception range (3 feet/1 meter).

5. Cardiac arrhythmia may cause irregular readings. In this case, consult your physician.

...the heart rate reading becomes erratic or extremely high?

Strong electromagnetic signals can cause erratic readings. So move away from possible sources of disturbance such as high-voltage power lines, trafﬁc lights, overhead lines of electric railways or trams, car motors, bike computers, some motor-driven exercise equipment (like ﬁtness testers) or cellular phones.

If moving away does not help and the heart rate reading remains erratic, slow down your speed and check your pulse manually. If you feel it corresponds to the high reading on the display, you may be experiencing cardiac arrhythmia. Most cases of arrhythmia are not serious, but consult your doctor nevertheless.

...the display is blank?

The Polar heart rate monitor is in battery saving mode when it is dispatched from the factory. To activate it, press any of the buttons twice.

WELCOME TO POLAR FITNESS WORLD is displayed. See the section Basic Settings.

11. FREQUENTLY ASKED QUESTIONS

...the display is fading?

Usually the ﬁrst sign of an expired battery is the fading of the digits when using the backlight or the low battery indicator

. Have the

batteries checked.

...the wrist unit battery needs to be changed?

We recommend that all service should be done by an authorized Polar Service Center. The 2-year International Guarantee does not cover damage or consequential damage caused by service not authorized by Polar Electro. The Polar Service Center will test your wrist unit for water resistance after battery replacement and makes a full periodic check of your complete Polar heart rate monitor.

...someone else starts using my wrist unit?

Each time the user changes, the new user should enter her or his user information settings ﬁrst and then create a new Program. Changing the user information or creating a new Program does not delete the saved data from the Daily, Weekly, and Totals Files.

...the buttons do not react?

Reset the wrist unit. Resetting clears the date and time settings. Press all buttons except the Light button at the same time until the display is ﬁlled with digits. Press OK. For further information, see the section Basic Settings. If you have already set the Basic Settings once, you can skip them after setting the date by pressing and holding the Back button. If you do not press any button after you reset the wrist unit, within one minute the wrist unit goes to the Time of Day display. If this does not work, have the batteries checked.

...the Updated OwnZone limits vary a lot?

Heart rate variability reacts sensitively to all changes taking place in your body and environment. The OwnZone heart rate limits are affected by, amongst other things, your state of ﬁtness, the time of day of the OwnZone determination, the type of exercise and your state of mind. The lower limit of the OwnZone can vary for the same person by 5-10 beats but as much as 30 beats is possible. However it is important that the exercise carried out in the OwnZone feels light or moderate. For example, if you raise your heart rate too rapidly after the ﬁrst stage, you may receive OwnZone heart rate limits that are too high. If the OwnZone limits seem to be too high, we recommend that the OwnZone determination be repeated.

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12. TECHNICAL SPECIFICATION

Your Polar ﬁtness heart rate monitor is designed to

• help users to achieve their personal ﬁtness goals

• indicate the level of physiological strain and intensity during an exercise session No other use is intended or implied.

Water resistance of Polar products is tested according to International Standard ISO 2281. Products are divided into three different categories according to their water resistance. Check the back of your Polar product for the water resistance category and compare it to the chart below. Please note that these deﬁnitions do not necessarily apply to products of other manufacturers.

Marking on the case back

Water resistant

Water resistant 50m

Water resistant 100m

Wash splashes, sweat, raindrops etc.

Bathing and swimming

Skin diving with snorkel (no air tanks)

SCUBA diving (with air tanks)

Water resistant characteristics

Splashes, raindrops etc.

Minimum for bathing and swimming*

For frequent use in water but no SCUBA diving

*These characteristics also apply to Polar WearLink Transmitter having Water resistant 30m marking on them.

WRIST UNIT

Battery type: CR 2032 Battery life: Average 1.5 years (1 h/day, 7 days/week exercise) Operating temperature: 14 °F to 122 °F/ -10 °C to +50 °C Wrist strap material: Polyurethane Back cover and wrist strap buckle: Stainless steel complying with the EU Directive 94/27/EU and amendment 1999/C 205/05 on the release of nickel from products intended to come into direct and prolonged contact with the skin. Watch accuracy: better than ± 0.5 seconds/day at 77 °F/ 25 °C temperature. Accuracy of heart rate measurement: ± 1% or ± 1 bpm, whichever larger, deﬁnition applies to steady state conditions

TRANSMITTER

Battery type: CR 2025 Battery life: Average 2 years (1 h/day, 7 days/week) Battery sealing ring: O-ring 20.0 x 1.0 Material FPM Operating temperature: 14 °F to 122 °F/ -10 °C to +50 °C Connector material: Polyamide Elastic strap material: Polyurethane, nylon, polyamide, polyester, and elasthane

LIMIT VALUES

Chronometer 23 h 59 min 59 s Heart rate limits 30 - 199 bpm Total time 0 - 9999 h 59 min 59 s Total calories 0 - 999999 kcal Total exercise count 65 535 Birthday 1921 - 2020 OwnRelax 1 - 200 ms

SYSTEM REQUIREMENTS

Polar WebLink using IrDa communication

• PC

• Windows® 98/98SE/ME/2000/XP

• IrDA compatible port (an external IrDA device or an internal IR port)

Polar UpLink Tool

• PC

• Windows® 98/98SE/ME/2000/XP

• Sound card

• Dynamic loudspeakers or headphones

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13. LIMITED POLAR INTERNATIONAL GUARANTEE

• This limited Polar international guarantee is issued by Polar Electro Inc. for the consumers who have purchased this product in the USA or Canada. This limited Polar international guarantee is issued by Polar Electro Oy for the consumers who have purchased this product in other countries.

• Polar Electro Inc. / Polar Electro Oy guarantees to the original consumer/purchaser of this product that the product will be free from defects in material or workmanship for two years from the date of purchase.

• Please keep the receipt or International Guarantee Card, which is your proof of purchase!

• The guarantee does not cover battery, damage due to misuse, abuse, accidents or non-compliance with the precautions; improper maintenance, commercial use, cracked or broken cases and elastic strap.

• The guarantee does not cover any damage/s, losses, costs or expenses, direct, indirect or incidental, consequential or special, arising out of, or related to the product. During the guarantee period the product will be either repaired or replaced at an authorized service center free of charge.

• This guarantee does not affect the consumer’s statutory rights under applicable national or state laws in force, or the consumer’s rights against the dealer arising from their sales/purchase contract.

This CE marking shows compliance of this product with Directive 93/42/EEC.

This crossed out wheeled bin marking shows that Polar products are electronic devices and are in the scope of Directive 2002/96/EC of the European Parliament and of the Council on waste electrical and electronic equipment (WEEE). These products should thus be disposed of separately in EU countries. The products have been put on the market after 13 August 2005. Polar encourages you to minimize possible effects of waste on the environment and human health also outside the European Union by following local waste disposal regulations and, where possible, utilize separate collection of electronic devices.

Copyright © 2005 Polar Electro Oy, FIN-90440 KEMPELE, Finland. Polar Electro Oy is a ISO 9001:2000 certiﬁed company. All rights reserved. No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy.

The names and logos marked with a ™ symbol in this user manual or in the package of this product are trademarks of Polar Electro Oy. The names and logos marked with a ® symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy, except that Windows is a registered trademark of Microsoft Corporation.

14. DISCLAIMER

• The material in this manual is for informational purposes only. The products it describes are subject to change without prior notice, due to the manufacturer’s continuous development program.

• Polar Electro Inc. / Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein.

• Polar Electro Inc. / Polar Electro Oy shall not be liable for any damages, losses, costs or expenses, direct, indirect or incidental, consequential or special, arising out of, or related to the use of this material or the products described herein.

This product is protected by one or several of the following patents: FI55293, FI88223, US5491474, DE4215549, GB2257523B, HK113/1996, SG9591671-4, FI110303, WO96/20640, EP 0748185, US6104947, FI100452, WO96/20641, EP 0804120, US5840039, FI114202, US 6537227. Other patents pending.

Manufactured by:

Polar Electro Oy

Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100

Fax +358 8 5202 300

www.polar.ﬁ

www.PolarFitnessTrainer.com

0537

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15. INDEX

12h/24h time mode ................................................................. 11, 80

Alarm setting ........................................................................... 79

Backlight ............................................................................. 9, 45

Basic settings ............................................................................... 11

Battery replacement ...................................................................... 88

Buttons ...........................................................................................9

Care and maintenance .................................................................. 88

Data communication ..................................................................... 72

Date settings ................................................................................ 80

Diary ............................................................................................. 61

Daily ﬁle ........................................................................................

Disclaimer ..................................................................................... 97

Exercise settings ........................................................................... 48

File ................................................................................................ 55

Fitness classes ............................................................................. 20

Fitness test trend .......................................................................... 19

Fitness test ...................................................................................15

Fitness bullets .............................................................................. 44

Frequently asked questions ........................................................... 92

Functions during the exercise ....................................................... 40

General settings ............................................................................ 86

Guarantee .....................................................................................96

Heart rate ............................................................................... 13

Heart touch function .......................................................................9

Heart rate settings ........................................................................ 81

Heart rate zones .......................................................................49-51

max

............................................................................................ 84

Keylock ................................................................................... 9, 86

Language settings ........................................................................87

Low battery indication ................................................................ 88

Moon phase indicator .................................................................... 10

Follow-up Your Achievements ........................................................

OwnIndex ...................................................................................... 15

OwnRelax ......................................................................................66

OwnZone .......................................................................................52

Pause an exercise ................................................................... 45

Precautions ................................................................................... 90

Program creation .......................................................................... 21

Program editing ............................................................................24

Program settings .......................................................................... 30

Program update ............................................................................32

Program viewing ...........................................................................24

Reminders ..................................................................................... 75

Reset the wrist unit ....................................................................... 93

Resetting totals ﬁle .......................................................................

Return to the time of day display ....................................................9

Settings ........................................................................................ 73

Starting exercise recording ..................................................... 39

Stop an exercise ............................................................................ 47

Technical speciﬁcations ................................................................

Time 2 setting ...............................................................................

Time of day setting ........................................................................

Timer setting .................................................................................

Totals ﬁle ......................................................................................

Transmitter .............................................................................

13, 88

Units setting .................................................................................87

User settings ................................................................................. 82

Volume setting ..............................................................................

Watch settings ..............................................................................

Weekly and monthly follow-up

................................................. 64

Weekly ﬁle .....................................................................................