Polar Electro P5 Polar FlowLink User Manual 19536233 00 Note RF FlowLink GEN A draft indd
Polar Electro Oy Polar FlowLink 19536233 00 Note RF FlowLink GEN A draft indd
Users Manual
English This product is compliant with the Directive 1999/5/EC. The relevant Declaration of Conformity is available at www.support.polar.fi/declaration_of_ conformity.html. Deutsch Dieses Produkt ist konform mit der Richtlinie 1999/5/EC. Die zugehörige Konformitätserklärung ist erhältlich unter www.support.polar.fi/declaration_of_ conformity.html. Français Ce produit est conforme à la Directive 1999/5/EC.La Déclaration de Conformité correspondante est disponible sur le lien www.support.polar.fi/declaration_of_ conformity.html. Ελληνικά Το πρϊόν αυτο είναι συμβατό με την Ευρωπαϊκή Οδηγία 1999/5/EC. Η σχετική Δήλωση συμμόρφωσηϚ είναι διαιθέσιμη στην ηλετρονική διεύθυνση www.support. polar.fi/declaration_of_conformity.html. Nederlands Dit product voldoet aan de richtlijn 1999/5/EC.De desbetreffende overeenko mstigheidsverklaring is beschikbaar op www.support.polar.fi/declaration_of_ conformity.html. Italiano Questo prodotto è conforme alla Direttiva 1999/5/EC. La Dichiarazione di conformità rilevante è visionabile sul sito 19536233.00 GEN A 19536233.00_Note_RF_FlowLink_GEN1 1 Web: www.support.polar.fi/ declaration_ of_conformity.html. på www.support.polar.fi/ declaration_of_ conformity.html Español Este producto cumple con la Directiva 1999/5/EC. La Declaración de conformidad correspondiente está disponible en www.support.polar.fi/ declaration_of_conformity.html. CANADA Industry Canada (IC) regulatory information This device complies with RSS-210 of Industry Canada rules. Operation is subject to the following two conditions: (1) This device may not cause harmful interference, and (2) This device must accept any interference received, including interference that may cause undesired operation. This class [B] digital apparatus complies with Canadian ICES-003. Português Este produto está conforme à Directiva 1999/5/EC. A respectiva Declaração de Conformidade está disponível em www.support.polar.fi/declaration_of_ conformity.html. Suomi Tämä tuote on direktiivin 1999/5/EC mukainen. Asiaankuuluva Vaatimustenmukaisuusvakuutus löytyy osoitteesta www.support.polar.fi/declaration_of_ conformity.html. Svenska Denna produkt uppfyller kraven i EUdirektiv 1999/5/EC. Tillämplig försäkran om överensstämmelse finns tillgänglig på www.support.polar.fi /declaration_of_conformity.html. Dansk Dette produkt er i overensstemmelse med direktiv 1999/5/EC. Den relevante Erklæring om overensstemmelse fi ndes på adressen www.support.polar. fi/declaration_of_conformity.html. Norsk Dette produktet er i overenstemmelse med EU-direktiv 1999/5/EC. De relevante overenstemmelseserklæringene fi nner du Avis de conformité à la réglementation d’Industrie Canada Cet appareil est conform à la norme CNR210 du Industrie Canada. L’utilisation de ce dispositif est autorisée seulement aux deux conditions suivantes : (1) il ne doit pas produire de brouillage, et (2) l’utilisateur du dispositif doit être prêt à accepter tout brouillage radioélectrique reçu, même si ce brouillage est susceptible de compromettre le fonctionnement du dispositif. Cet appareil numérique de la classe [B] est conforme à la norme NMB-003 du Canada. USA FCC regulatory information This device complies with part 15 of the FCC rules. Operation is subject to the following two conditions: (1) This device may not cause harmful interference, and (2) This device must accept any interference received, including interference that may cause undesired operation. Note: This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to part 15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This equipment generates, uses and can radiate radio frequency energy and, if not installed and used in accordance with the instructions, may cause harmful interference to radio communications. However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which can be determined by turning the equipment off and on, the user is encouraged to try to correct the interference by one or more of the following measures: 1) Reorient or relocate the receiving antenna. 2) Increase the separation between the equipment and receiver. 3) Connect the equipment into an outlet on a circuit different from that to which the receiver is connected. 4) Consult the dealer or an experienced radio/TV technician for help. Caution! Changes or modifications not expressly approved by the party responsible for compliance could void the user’s authority to operate the equipment. 27.5.2008 12:48:41 The main body of this radio equipment labeled the regulatory compliancd mark which had referred to grant the Test or Type Certification in accordance with Radio Law. (Product (Model) name): FlowLink (Certification number): PLR-FlowLink (Applicant name): Polar Electro Oy (Manufacturing date): Ref. Serial number (Manufacturer/Country): Polar (Guangzhou) Electronics Co. Ltd. , China This crossed out wheeled bin marking shows that Polar prìoducts 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. 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, utilizing separate collection of electronic devices. 당해 무선설비는 전파혼신 가능성이 있으므로 인명안전과 관련된 서비스는 할 수 없음 Este produto opera em caráter secundário, isto é, não tem direito a proteção contra interferência prejudicial, mesmo de estações do mesmo tipo, e não pode causarinterferência a sistemas operando em caráter primário. Polar FlowLink CFT: RCPRSRXX-XXX TA-XXXX/XXX APPROVED Complies with IDA Standards DA104315 Polar FlowLink Polar FlowLink XXXX-XX-XXXX 19536233.00_Note_RF_FlowLink_GEN2 2 27.5.2008 12:48:42 Product name Manual name English This product is compliant with the Directive 1999/5/EC. The relevant Declaration of Conformity is available at www.support.polar.fi/declaration_of_ conformity.html. Deutsch Dieses Produkt ist konform mit der Richtlinie 1999/5/EC. Die zugehörige Konformitätserklärung ist erhältlich unter www.support.polar.fi/declaration_of_ conformity.html. Français Ce produit est conforme à la Directive 1999/5/EC.La Déclaration de Conformité correspondante est disponible sur le lien www.support.polar.fi/declaration_of_ conformity.html. Ελληνικά Το πρϊόν αυτο είναι συμβατό με την Ευρωπαϊκή Οδηγία 1999/5/EC. Η σχετική Δήλωση συμμόρφωσηϚ είναι διαιθέσιμη στην ηλετρονική διεύθυνση www.support. polar.fi/declaration_of_conformity.html. Nederlands Dit product voldoet aan de richtlijn 1999/5/EC.De desbetreffende overeenko mstigheidsverklaring is beschikbaar op www.support.polar.fi/declaration_of_ conformity.html. Italiano Questo prodotto è conforme alla Direttiva 1999/5/EC. La Dichiarazione di conformità rilevante è visionabile sul sito 19536233.00 GEN A 19536233.00_Note_RF_FlowLink_GEN1 1 Web: www.support.polar.fi/ declaration_ of_conformity.html. på www.support.polar.fi/ declaration_of_ conformity.html Español Este producto cumple con la Directiva 1999/5/EC. La Declaración de conformidad correspondiente está disponible en www.support.polar.fi/ declaration_of_conformity.html. CANADA Industry Canada (IC) regulatory information This device complies with RSS-210 of Industry Canada rules. Operation is subject to the following two conditions: (1) This device may not cause harmful interference, and (2) This device must accept any interference received, including interference that may cause undesired operation. This class [B] digital apparatus complies with Canadian ICES-003. Português Este produto está conforme à Directiva 1999/5/EC. A respectiva Declaração de Conformidade está disponível em www.support.polar.fi/declaration_of_ conformity.html. Suomi Tämä tuote on direktiivin 1999/5/EC mukainen. Asiaankuuluva Vaatimustenmukaisuusvakuutus löytyy osoitteesta www.support.polar.fi/declaration_of_ conformity.html. Svenska Denna produkt uppfyller kraven i EUdirektiv 1999/5/EC. Tillämplig försäkran om överensstämmelse finns tillgänglig på www.support.polar.fi /declaration_of_conformity.html. Dansk Dette produkt er i overensstemmelse med direktiv 1999/5/EC. Den relevante Erklæring om overensstemmelse fi ndes på adressen www.support.polar. fi/declaration_of_conformity.html. Norsk Dette produktet er i overenstemmelse med EU-direktiv 1999/5/EC. De relevante overenstemmelseserklæringene fi nner du Avis de conformité à la réglementation d’Industrie Canada Cet appareil est conform à la norme CNR210 du Industrie Canada. L’utilisation de ce dispositif est autorisée seulement aux deux conditions suivantes : (1) il ne doit pas produire de brouillage, et (2) l’utilisateur du dispositif doit être prêt à accepter tout brouillage radioélectrique reçu, même si ce brouillage est susceptible de compromettre le fonctionnement du dispositif. Cet appareil numérique de la classe [B] est conforme à la norme NMB-003 du Canada. USA FCC regulatory information This device complies with part 15 of the FCC rules. Operation is subject to the following two conditions: (1) This device may not cause harmful interference, and (2) This device must accept any interference received, including interference that may cause undesired operation. Note: This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to part 15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This equipment generates, uses and can radiate radio frequency energy and, if not installed and used in accordance with the instructions, may cause harmful interference to radio communications. However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which can be determined by turning the equipment off and on, the user is encouraged to try to correct the interference by one or more of the following measures: 1) Reorient or relocate the receiving antenna. 2) Increase the separation between the equipment and receiver. 3) Connect the equipment into an outlet on a circuit different from that to which the receiver is connected. 4) Consult the dealer or an experienced radio/TV technician for help. Caution! Changes or modifications not expressly approved by the party responsible for compliance could void the user’s authority to operate the equipment. 27.5.2008 12:48:41 The main body of this radio equipment labeled the regulatory compliancd mark which had referred to grant the Test or Type Certification in accordance with Radio Law. (Product (Model) name): FlowLink (Certification number): PLR-FlowLink (Applicant name): Polar Electro Oy (Manufacturing date): Ref. Serial number (Manufacturer/Country): Polar (Guangzhou) Electronics Co. Ltd. , China This crossed out wheeled bin marking shows that Polar prìoducts 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. 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, utilizing separate collection of electronic devices. 당해 무선설비는 전파혼신 가능성이 있으므로 인명안전과 관련된 서비스는 할 수 없음 Este produto opera em caráter secundário, isto é, não tem direito a proteção contra interferência prejudicial, mesmo de estações do mesmo tipo, e não pode causarinterferência a sistemas operando em caráter primário. Polar FlowLink CFT: RCPRSRXX-XXX TA-XXXX/XXX APPROVED Complies with IDA Standards DA104315 Polar FlowLink Polar FlowLink XXXX-XX-XXXX 19536233.00_Note_RF_FlowLink_GEN2 2 27.5.2008 12:48:42 English This product is compliant with the Directive 1999/5/EC. The relevant Declaration of Conformity is available at www.support.polar.fi/declaration_of_ conformity.html. Deutsch Dieses Produkt ist konform mit der Richtlinie 1999/5/EC. Die zugehörige Konformitätserklärung ist erhältlich unter www.support.polar.fi/declaration_of_ conformity.html. Français Ce produit est conforme à la Directive 1999/5/EC.La Déclaration de Conformité correspondante est disponible sur le lien www.support.polar.fi/declaration_of_ conformity.html. Ελληνικά Το πρϊόν αυτο είναι συμβατό με την Ευρωπαϊκή Οδηγία 1999/5/EC. Η σχετική Δήλωση συμμόρφωσηϚ είναι διαιθέσιμη στην ηλετρονική διεύθυνση www.support. polar.fi/declaration_of_conformity.html. Nederlands Dit product voldoet aan de richtlijn 1999/5/EC.De desbetreffende overeenko mstigheidsverklaring is beschikbaar op www.support.polar.fi/declaration_of_ conformity.html. Italiano Questo prodotto è conforme alla Direttiva 1999/5/EC. La Dichiarazione di conformità rilevante è visionabile sul sito 19536233.00 GEN A 19536233.00_Note_RF_FlowLink_GEN1 1 Web: www.support.polar.fi/ declaration_ of_conformity.html. på www.support.polar.fi/ declaration_of_ conformity.html Español Este producto cumple con la Directiva 1999/5/EC. La Declaración de conformidad correspondiente está disponible en www.support.polar.fi/ declaration_of_conformity.html. CANADA Industry Canada (IC) regulatory information This device complies with RSS-210 of Industry Canada rules. Operation is subject to the following two conditions: (1) This device may not cause harmful interference, and (2) This device must accept any interference received, including interference that may cause undesired operation. This class [B] digital apparatus complies with Canadian ICES-003. Português Este produto está conforme à Directiva 1999/5/EC. A respectiva Declaração de Conformidade está disponível em www.support.polar.fi/declaration_of_ conformity.html. Suomi Tämä tuote on direktiivin 1999/5/EC mukainen. Asiaankuuluva Vaatimustenmukaisuusvakuutus löytyy osoitteesta www.support.polar.fi/declaration_of_ conformity.html. Svenska Denna produkt uppfyller kraven i EUdirektiv 1999/5/EC. Tillämplig försäkran om överensstämmelse finns tillgänglig på www.support.polar.fi /declaration_of_conformity.html. Dansk Dette produkt er i overensstemmelse med direktiv 1999/5/EC. Den relevante Erklæring om overensstemmelse fi ndes på adressen www.support.polar. fi/declaration_of_conformity.html. Norsk Dette produktet er i overenstemmelse med EU-direktiv 1999/5/EC. De relevante overenstemmelseserklæringene fi nner du Avis de conformité à la réglementation d’Industrie Canada Cet appareil est conform à la norme CNR210 du Industrie Canada. L’utilisation de ce dispositif est autorisée seulement aux deux conditions suivantes : (1) il ne doit pas produire de brouillage, et (2) l’utilisateur du dispositif doit être prêt à accepter tout brouillage radioélectrique reçu, même si ce brouillage est susceptible de compromettre le fonctionnement du dispositif. Cet appareil numérique de la classe [B] est conforme à la norme NMB-003 du Canada. USA FCC regulatory information This device complies with part 15 of the FCC rules. Operation is subject to the following two conditions: (1) This device may not cause harmful interference, and (2) This device must accept any interference received, including interference that may cause undesired operation. Note: This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to part 15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This equipment generates, uses and can radiate radio frequency energy and, if not installed and used in accordance with the instructions, may cause harmful interference to radio communications. However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which can be determined by turning the equipment off and on, the user is encouraged to try to correct the interference by one or more of the following measures: 1) Reorient or relocate the receiving antenna. 2) Increase the separation between the equipment and receiver. 3) Connect the equipment into an outlet on a circuit different from that to which the receiver is connected. 4) Consult the dealer or an experienced radio/TV technician for help. Caution! Changes or modifications not expressly approved by the party responsible for compliance could void the user’s authority to operate the equipment. 27.5.2008 12:48:41 The main body of this radio equipment labeled the regulatory compliancd mark which had referred to grant the Test or Type Certification in accordance with Radio Law. (Product (Model) name): FlowLink (Certification number): PLR-FlowLink (Applicant name): Polar Electro Oy (Manufacturing date): Ref. Serial number (Manufacturer/Country): Polar (Guangzhou) Electronics Co. Ltd. , China This crossed out wheeled bin marking shows that Polar prìoducts 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. 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, utilizing separate collection of electronic devices. 당해 무선설비는 전파혼신 가능성이 있으므로 인명안전과 관련된 서비스는 할 수 없음 Este produto opera em caráter secundário, isto é, não tem direito a proteção contra interferência prejudicial, mesmo de estações do mesmo tipo, e não pode causarinterferência a sistemas operando em caráter primário. Polar FlowLink CFT: RCPRSRXX-XXX TA-XXXX/XXX APPROVED Complies with IDA Standards DA104315 Polar FlowLink Polar FlowLink XXXX-XX-XXXX 19536233.00_Note_RF_FlowLink_GEN2 2 27.5.2008 12:48:42 Product name Manual name Contents 1. INTRODUCTION ............................................................................................................ 3 2. REGISTRATION ............................................................................................................ 3 3. DATA TRANSFER .......................................................................................................... 3 Polar WebSync™ - FlowLink Driver software........................................................................ 3 Polar WebLink™.......................................................................................................... 6 4. HOME ....................................................................................................................... 6 Challenge Status.......................................................................................................... 6 Training Programs ........................................................................................................ 6 My Events .................................................................................................................. 6 5. MY TRAINING .............................................................................................................. 7 My Diary.................................................................................................................... 7 How to Make the Most of the Diary ............................................................................... 7 My Progress ............................................................................................................... 8 Training Programs ........................................................................................................ 8 Strength Training Exercises............................................................................................. 8 Favorites ................................................................................................................... 9 6. COMMUNITY ............................................................................................................... 9 Challenges ................................................................................................................. 9 Create Challenge ...................................................................................................... 9 Editing Challenge ..................................................................................................... 9 Challenge Start ........................................................................................................ 9 Challenge Finishing................................................................................................. 10 Browse Public Challenges ......................................................................................... 10 My Messages.............................................................................................................10 My Contacts ..............................................................................................................10 Polar Forum...............................................................................................................10 User Search ..............................................................................................................10 7. APPLICATIONS ...........................................................................................................10 Calculators ...............................................................................................................10 Downloads ................................................................................................................10 8. POLAR ACCOUNT .........................................................................................................10 My Profile .................................................................................................................10 My Sports .................................................................................................................11 General Settings .........................................................................................................11 Product Registration ....................................................................................................11 My Public Profile ........................................................................................................11 Delete Polar Account ...................................................................................................11 9. ARTICLES..................................................................................................................11 10.SYSTEM REQUIREMENTS ...............................................................................................11 polarpersonaltrainer.com .......................................................................................... 11 Polar WebSync and Polar FlowLink ............................................................................. 11 WebLink ............................................................................................................... 11 Product name Manual name 1. INTROD UCT ION Welcome to the polarpersonaltrainer.com web service. This is for you who want to train right, follow your progress and have fun with friends. In MY TRAINING - , the DIARY is all yours and it is up to you how to use it. You can either transfer training data from your compatible Polar product into your DIARY, or manually enter and edit your training data in Diary. MY PROGRESS enables you to analyze and follow your development to the finest detail. Optimize the way you train by putting the Polar PROGRAMS into good use. If the gym environment takes your fancy, STRENGTH TRAINING EXERCISES can guide you or be used to create workouts. COMMUNITY - NEW!: You can easily find new or keep in touch with your existing CONTACTS and even create or take part in CHALLENGES. Exchanging favourite training sessions or finding a free slot in your calendar with your coach or a mate is no longer a headache. At Polar FORUM you can swap opinions on sports and products. 2. RE GIS T RAT ION Registering in this service free of charge. Just click Register on the login page. Fill in the required information and read through the Polar Privacy Policy. Additional information: Some additional information can be given already here at the registration page. This in not required information, but some of these values might asked later on, to give you correct training data. Your email address or your nick name is your user name. If you have forgotten your password, click the link Forgot your password? then enter your e-mail address, and we’ll e-mail your password right away. Before requesting new password, please check that your e-mail spam filter is not blocking e-mails from Polar. If you would like to change your e-mail address, it is possible to do it in Poiar Account / My Profile section. 3. DATA TRANSFER The way you can transfer data from your Polar training computer into polarpersonaltrainer.com web service, depends on the Polar product you have. Polar WebSync™ - FlowLink Driver software With Polar WebSync™ - FlowLink Driver software you can transfer data between your Polar activity or training computer and polarpersonaltrainer.com web service. Polar WebSync is easy to download from Applications/ Downloads and you can do it free of charge. Click -> Windows 98/Windows 2000/XP and WebSync and the installation wizard guides you through the installation. For data transfer you will also need a Polar Flowlink™ accessory. Polar FlowLink accessory is sold as a part of the FT80 set or it can be bought separaterly as an accessory for the Polar FA20 activity computer and Polar FT40 and FT60 trainng computers . Please follow the instructions below: WELCOME Plug in your FlowLink in the USB port of the computer. Set your activity/ training computer face down on the on the FlowLink plate as shown in the picture. The ALIGN symbol in FlowLink will turn green, when the training computer is correctly aligned. The DATA symbol turns to yellow when FlowLink is connected to your PC. Product name Manual name The yellow DATA symbol flahses when data transfer is in process. PRODUCT The WebSync informs when it has defined your training computer. Model > Your Polar training computer model i.e. FT80 Version > The version of you Polar training computer ACCOUNT To transfer data on the polarpersonaltrainer.com, you need to be registered there. If you have not registered yet, you can also do it from here, by clicking the >>Register here link. If you wish that the FlowLink automatically identifies your training computer each time you set it on the FlowLink plate, you can tick the box ..... (oikea teksti tähän kun saan kuvat Simolta). Product name Manual name SYNCHRONIZATION The Auto Synchronization has been set as a default, but if you wish, you can deactivate it here and select manual synchronization. If you select to have the manual synchronization, the WebSync asks you define each time which data you want to transfer to polarpersonaltrainer.com. Synchronization settings can be edited by clicking the Edit Synchronization Settings link. COMPLETE When all the data has been transferred, COMPLETE turns to red. Click Finish. Product name Manual name When transferring the data next time, depending on your Synchronization Settings, WebSync transfers all the data automatically or your can go through all the steps manually. Polar WebLink™ Polar WebLink is a software used to transfer information from Polar products to the polarpersonaltrainer.com, the online training diary, for further analysis and storage. You can transfer data via SonicLink or IR communication. Polar WebLink is compatible with the following Polar products:AXN500, AXN700, CS200, CS300, CS400, CS600, F6, F7, F11, F55, RS200, RS400, RS800, RS800CX, S410, S510, S520, S610, S610i, S625X, S710, S710i, S720i, S725, S725X, S810 and S810i. Before you can send any training information to polarpersonaltrainer.com, you need to register there. To install the WebLink, go to Applicatons/ Download section in polarpersonaltrainer.com. How to use Polar WebLink after installation: 1. Double click the WebLink icon on your PC screen to open the software. 2. Enter your polarpersonaltrainer.com web service username and password in the Settings page. 3. Select the Polar product model that you use. Check your model from the back plate of your training computer. 4. Select the communication port for your training computer. 5. Save settings by clicking OK from the Settings page. 6. Click Continue and set your unit to start the transmission. The files will be automatically transferred to the web service. 7. After the transfer, the software informs you how many new training sessions were sent to your diary in the web service. The same training sessions will not be saved in your diary twice. 8. After training data transfer, you can click Go to Web to get to www.polarpersonaltrainer.com. 9. The Polar WebLink software can be closed by clicking Close on the right top corner of the window. You will find comprehensive instructions in the Help function of the Polar WebLink software once you have installed it to your PC. 4. HOM E Challenge Status Check out the Challenge Status at Home page. See if you have received any new challenge invitations. Click Create a challenge and start creating a new challenge or click View challenges to see all the latest about the challenges you are involved with. Training Programs Click Training Programs and create your own Polar Training Program. If you have already created yourself a Polar training program you can see the status of your current trining program on Home page. My Events Check out the dates of the local sports events, of which you have saved as your events in the Diary. Product name Manual name 5. M Y TRAINING My Diary How to Make the Most of the Diary Weekly and monthly overview My Diary is a personal training log that displays your training sessions. In weekly and monthly views, you can easily compare results with targets. The number of sessions, duration, distance, and calories are all displayed together. You can also choose a list view to manage your training sessions. Operating the Diary in the Future Creating Training Targets Planning your training is easy. You can create a personal training program and all the training targets are automatically transferred into your diary. You can also create your own training targets. Click on future and select Training Target. You can edit your training sessions, select sport, fill in duration and heart rate zone. Creating Strength Training Target You can either create you own strength training workout by adding exercises (click Add Exercises) or use the ready-made basic exercise list (click the link Create basic strength training list). When you want to add strength training exercises, click Add Exercises. Select Exercises page opens and you can now select the exercises, you want to add. Click Select and the exercises appear in your Workout list. Fill in sets, repetitions, weight and % of 1RM. One repetition maximum (1RM) is the maximum weight one can lift in a single repetition for a given exercise. One repetition maximum can be used for determining an individual's maximum strength. It can also be used as an upper limit in order to determine the desired load for an exercise. For example, 10- RM is maximum weight that can be lifted 10 times. To calculate your 1 RM go to Applications / Calculators / One Repetition Maximum. Adding Favorite Training Sessions You can also name the training session and save it as a favorite ( Add to favorites). The session will be listed as Favorite Training Session and can easily be dragged and dropped into you diary. This way, you can always select the training session that you enjoy the most. Adding Event You can set an important event date for yourself. Click on future and Events. Set the date, time and name the event or select an event from the drop down event menu. Making a Note Make a note for yourself. Operating the Diary in the Past Merging a target and result Training results can be saved by transferring data with the Polar WebSync or WebLink software, and merging it with your training target. To merge, drag and drop the transferred exercise onto the target training session. Alternatively, you can manually insert the data into the planned training module. Comparing the target with the actual result is easy. Adding Fitness Data You can add new fitness data and also some Additional data of your choise. Development of the data can be followed in My Progress. Additional fitness data can be for example BMI or blood pressure. Making a Note Make a note for yourself. Product name Manual name Diary Symbols Diary symbols Training target Training result Merged training data Strength training target Strength training data Merged strength training data Event Note My Progress In My Progress you can monitor your progress in different time periods (4 or 12 weeks, half or 1 year), or select a variety of totals like training sessions count, duration, or heart rate comparison. You can select either a graph or a list view. Compare your current fitness values i.e. weight, OwnIndex, or resting heart rate with the previous ones. Training Programs polarpersonaltrainer.com offers a variety of training programs for fitness, running, cycling, and outdoor sports. Just click on the program link to get a training program customized to suit your needs. Fill in the required information about your fitness level and goals - it only takes a couple of minutes. Once you confirm your choices, the training program will automatically appear in your diary. The training targets will be added in the Diary for the following week and each of them will give you more precise training instructions. STAR Training Program is new, personalized Fitness program included in the Polar FT60 and FT80 Training Computers. You can activate the program in your training computer and then transfer it into your Diary. STAR Traning Program can only be created in the FT60 and FT80 Training Computers. The program cannot be created in the polarpersonaltrainer.com. The Polar Keeps You Fit - Own Workout Program (KUF) can be created and transferred into your Polar F55 training computer. Strength Training Exercises Strength training workouts can be transferred to Polar FT80 trainng computers, when saved as a favorite. To create strength training workout, click Create Workout . Create your own strength training workout by adding exercises or use the ready-made basic exercise list. Add it to your Favorites, and you can easily drag and drop it into your Diary or just save it in your Diary. To learn more about the exercise, click the exercise and learn more about it. To see how the exercise should be performed, click the picture. The demonstrations help you perform the different exercises correctly. You can also add your own exercises, by clicking Add Exercise. Name the exercise and select the muscle group from the drop down menu. You can also add an image of your exercise. The size of the image should be no larger than 356x410 pixels and the format should be either .jpg, .png or .gif. Product name Manual name Favorites Name and save some of your training sessions as a Favorite. This enables you to drag and drop them in your diary easily. Also if you save your strength training session as a Favorite, you can transfer the workout onto your Polar FT80 training computer and have the workout guiding handy with you when working out in the gym. 6. COM M UNIT Y Challenges Find out the status of the challenge you have either created or taken part in. You may also receive invitations from other polarpersonaltrainer.com users to take part in the challenges they have created. Create Challenge To create a new challenge start by clicking the Create Challenge. Select challenge • Type can be either Individual - All the members competer individually on reaching the target or Team - members try to reach the target as a team. • Goal can be either Measure - Distance - quickest accumulation of the certain distance. Measure - Calories - quickest accumulation of the certain amount of calories. Time - Distance - most accumulated distance in certain time frame. Time - Calories - most accumulated calories in certain time frame. • Starting If you are not sure of the starting date, you can define it later on Challenge page. • Finishing Depending on what goal you set, define the amount of kilometers, calories or days to the challenge completion. Then click Next and define the challenge • Name • Description of the challenge • Publicity, whether it is private (visible only for the members invited in the challenge) or public (to be shown on Polar Forum). If you select the challenge to be public, you have to define how many members can join in. • You can also set the Autostart on, which means you have to define the amount of members needed, for the challenge to start automatically. Editing Challenge If you would like to edit the challenge you have created, click the challenge name and challenge information page opens up. Click Edit Challenge on the bottom left hand corner and edit the challenge; invite more members or remove invitees. Challenge can also be started here manually, if you have not set the starting date yet. Challenge Start Challenge will start at 00:00 on the day you have set it to start. You can also start challenge later manually on challenge page. Product name Manual name 10 Challenge Finishing Challenge that have a finishing date will end at 24:00 on the day set to the finishing day. Challenges that have a cetain value (kilometers or calories) as a target to be reached will end when the desired amount of kilometers or calories has been reached. After challenge is finished it stays active for two weeks before archiving. Discussion will be denied after challenge is archived. Browse Public Challenges If you are looking for a challenge to join in, click Browse Public Challenges and you will arrive on forum.polar.fi page. You can now start searching for a suitable challenge for yourself. My Messages You can check out all the messages you have recived and sent. My Contacts In My Contacts you can add and manage your contacts. You can give, for example, to your personal trainer or your coach an access to your diary and this way make it easier to transfer and edit your training targets. User, you have given an access to your diary. User that has given your an access to their diary. This is a user you have blocked and he/she cannot see you public profile nor send you messages or invitations to join in challenges. Polar Forum At Polar Forum you can join in the conversations and also look for the challlenges to join in. If you, for example, select your challenge to be public, it will be shown at Polar Forum. User Search If you want to look for other polarpersonaltrainer.com users, go to User Search. Fill in the the required information and click Search. 7. A PPLI CAT IONS Calculators Click the calculator link and fill in the requiered information and you'll get the results in seconds. Downloads Get the latest downloads, Polar WebSync™ or Polar Weblink™ for transferring your training data in to and from polarpersonaltrainer.com. For complete instructions consult Data Transfer chapter. 8. POLAR ACCOUNT My Profile In My Profile you can edit you contact information. You can also add some Physical information, such as your date of birth, gender, weight, height and so forth. You can, if you so wish, also delete your whole Polar Account by clicking Delete Polar Account. Please note that deleting your account means that all your registration data, including training data, will be permanently deleted from polarpersonaltrainer.com and polar.fi web services and cannot be recovered. Product name Manual name My Sports In My Sports you can add and name your different sports. When creating a training target in you Diary, it is easy to select a certain sport from the list and add it to your Favorite Trainings list. Start by clicking the Add sport. Give the sport name and click Save. To exit, click Close. General Settings Add and edit general settings, like units, heart rate presentation and time and date. Product Registration Register your Polar Produt here. Note that you can register more than product, but need to verify here which product you are currently using. My Public Profile In My Public Profile you can select the information that is shown in your public profile. You can view and edit your public profile by clicking View My Public Profile . Delete Polar Account You can, if you so wish, also delete your Polar Account. Go to Polar Account/ My Profile and click Delete Polar Account. Please note that deleting your account means that all your registration data, including training data, will be permanently deleted from polarpersonaltrainer.com and polar.fi web services and cannot be recovered. it is possible to register again later. 9. A RTI CLES Polar Training Articles offer you useful information you need to improve your health and fitness. Whether you’re taking your first steps to fitness, working out at the gym three times a week, or an athlete who wants to push your body to physical extremes, we can create a program to suit your needs. Take a look through our training articles section and you’ll find all the information you need to improve your health and fitness. From training tips to setting goals, you’ll discover how heart rate and activity monitoring can combine with Polar training computers to help you achieve your goals. 10 . S Y S TEM REQUIREMENT S polarpersonaltrainer.com To access the polarpersonaltrainer.com web service you need a network connection and a web browser (Internet Explorer 6 or higher, Mozilla Firefox 2 or higher or Safari 2 or higher) with Macromedia Flash Player, version 9 (not mandatory). Java, cookies and SSL 3.0 enabled in browser settings. Polar WebSync and Polar FlowLink PC MS Windows (2000/XP/Vista), 64/32 bit WebLink To be able to run Polar WebLink you need a PC with Windows 98, 98SE, ME, NT4, 2000, XP or 2003. To transfer training data via SonicLink, you'll need a sound card and a microphone. For infrared communication you need an IrDA port or an external IrDA device. 11
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