Polar F55 Users Manual

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F55al - Operating Instructions F55al_Eng Free User Guide for Polar SmartWatch and Wearable, Manual

F55 - Operating Instructions F55_Eng Free User Guide for Polar SmartWatch and Wearable, 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

OK

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

17928481.01 ENG B

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.polarpersonaltrainer.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

OK

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 long-

term 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

5

ENGLISH

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

6ENGLISH

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

7

ENGLISH

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

8ENGLISH

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

Transmitter sends the heart

rate signal to the wrist unit.

The transmitter consists of a

connector and strap.

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.

9

ENGLISH

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.

OK

• 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.

10 ENGLISH

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.

11

ENGLISH

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.

12 ENGLISH

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.

13

ENGLISH

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

moistened.

2. Attach the connector to the strap. Adjust the strap length to fit snugly and comfortably.

14 ENGLISH

3. Tie the strap around your chest, just below the chest muscles, and attach the hook to the

other end of the strap.

4. Check that the wet electrode areas are firmly against your skin and that the Polar logo of the

connector is in a central, 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.

15

ENGLISH

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 VO2max (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

16 ENGLISH

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.

17

ENGLISH

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.

18 ENGLISH

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

(VO2max, 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

VO2max 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.

19

ENGLISH

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 polarpersonaltrainer.com 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.

20 ENGLISH

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 VO2max 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

21

ENGLISH

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.

22 ENGLISH

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

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

23

ENGLISH

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 (VO2max, 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.

24 ENGLISH

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.

25

ENGLISH

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.

26 ENGLISH

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% HRmax.

Light

Exercising in the Light* intensity zone (60-70% HRmax) 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% HRmax) is effective particularly for improving aerobic fitness. All programs include

exercise in this intensity zone.

Hard

The Hard intensity zone (80-90% HRmax) 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.

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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.

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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.

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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.

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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.polarpersonaltrainer.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.

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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.

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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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.

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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.

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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 (%HRmax), depending on your settings.

The arrow symbols beside the symbol indicate that you are below or

above your target heart rate zone.

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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 %HRmax, 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.

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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.

44 ENGLISH

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

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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.

46 ENGLISH

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.

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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/%HRmax) 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.

48 ENGLISH

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.

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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% HRmax) 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% HRmax) is effective particularly for improving aerobic fitness.

It is recommended for people exercising regularly.

Exercising in the Light intensity zone (60-70% HRmax) 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% HRmax). This intensity zone is suitable for aerobic intensity exercise.

Limits

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

heart rate (HRmax) or as beats per minute (bpm). HRmax is the highest number of heartbeats per minute during maximum

physical exertion. The wrist unit calculates your HRmax according to your age: Maximum heart rate = 220–age. For more

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

Age HRmax

(220–age)

Light* Intensity

60-70% of HRmax

Moderate Intensity

70-80% of HRmax

Hard Intensity

80-90% of HRmax

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% HRmax

Intensities in

Keeps U Fit - Own Workout Program

Body Workout

Intensity

An average heart rate that stays under

the lower limit (55% HRmax) 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% HRmax). This is due

to shortened rest periods between the

sets, as well as increased weights.

Having an average heart rate over 55%

HRmax 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% HRmax.

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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.

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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% HRmax during this first stage.

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

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

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

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 (%HRmax) depending on your settings

Your current heart rate

If the OwnZone determination did not succeed, OwnZone Limits and your previously determined

OwnZone limits (bpm/%HRmax), 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.

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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 polarpersonaltrainer.com 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

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%.

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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)

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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.

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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

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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.

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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.

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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.

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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.

1.

3.

2.

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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 polarpersonaltrainer.com 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

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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 polarpersonaltrainer.com web service for graphical analysis and long-term follow-up. The

polarpersonaltrainer.com 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 polarpersonaltrainer.com. For further information on system

requirements, see the chapter Technical Specifications.

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

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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.

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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.

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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.

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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.

81

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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

HR

Alarm

HR

View

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.

Press

82 ENGLISH

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

83

ENGLISH

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.

84 ENGLISH

11. View Extra User Settings: It is recommended that you change the following settings (HRmax, VO2max) 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 (HRmax): Press the / buttons to set your maximum heart rate. Press OK.

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

determining your individual HRmax is to perform a maximal exercise stress test in a laboratory. HRmax is a useful tool for

determining the intensity of exercise. HRmax is used in the estimation of energy expenditure.

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

Press OK.

HRsit should be your typical heart rate when you are not doing any physical activity (while sitting). HRsit is used in the

estimation of energy expenditure. To easily determine your HRsit, 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 HRsit.

To more precisely calculate your HRsit, 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.

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14. Maximal oxygen uptake value (VO2max, ml/kg/min): Press the / buttons to set your maximal oxygen uptake value.

Press OK.

VO2max 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. VO2max is a commonly used determinant of aerobic (cardiovascular)

fitness. The most accurate way of determining your individual VO2max 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.

VO2max is used in the estimation of energy expenditure.

Note:

• VO2max 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.

86 ENGLISH

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

87

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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.

88 ENGLISH

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 transmitter connector from the strap and rinse the

strap under running water after every use. Dry the connector with

a soft towel. Never use alcohol or any abrasive material (steel, wool

or cleaning chemicals).

9. CARE AND MAINTENANCE

89

ENGLISH

Wash the strap regularly in a washing machine at 40ºC/104ºF or

at lest after every fifth use. This ensures reliable measurement and

maximizes the life span of the transmitter. Use a washing pouch.

Do not soak, spin-dry, iron, dry clean or bleach the strap. Do not use

detergent with bleach or fabric softener. Never put the transmitter

connector in the washing machine or drier!

Dry and store the strap and connector separately. Wash the strap

in a washing machine before long-term storage, and always after

use in pool water with high chlorine content. Keep the transmitter

in a cool and dry place. Do not store wet in non-breathing material,

such as a sports bag. Sweat and moisture keep the electrodes wet

and activated. Do not expose to direct sunlight for extended periods.

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).

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.

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.

90 ENGLISH

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

91

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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.

92 ENGLISH

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

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ENGLISH

...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.

94 ENGLISH

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.

X

X

X

Bathing and

swimming

X

X

Skin diving with

snorkel (no air tanks)

X

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.

95

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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: 35 % Polyester, 35 % Polyamide,

30 % Polyurethane

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/Vista

• IrDA compatible port (an external IrDA device or

an internal IR port)

Polar UpLink Tool

• PC

• Windows® 98/98SE/ME/2000/XP/Vista

• Sound card

• Dynamic loudspeakers or headphones

96 ENGLISH

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 Polar Customer Service 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 © 2007 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.

0537

97

ENGLISH

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.polarpersonaltrainer.com

98 ENGLISH

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 ........................................................................................ 55

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

HRmax ............................................................................................ 84

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

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

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

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

Follow-up Your Achievements ........................................................ 55

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 ....................................................................... 60

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

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

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

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

Technical specifications ................................................................ 94

Time 2 setting ............................................................................... 80

Time of day setting ........................................................................ 80

Timer setting ................................................................................. 74

Totals file....................................................................................... 59

Transmitter.............................................................................. 13, 88

Units setting ................................................................................. 87

User settings ................................................................................. 82

Volume setting .............................................................................. 86

Watch settings .............................................................................. 73

Weekly and monthly follow-up ................................................. 64

Weekly file ..................................................................................... 58

99

ENGLISH

NOTES

100 ENGLISH

NOTES