Polar F11 - Manual

2. BEFORE EXERCISE Wear the Transmitter Wear the transmitter to measure heart rate. 1. Wet the electrode areas of the strap under running water andmake sure that they are well moistened. 2. Attach the connector to the strap. Adjust the strap length to fitsnugly and comfortably. 3. Tie the strap arou...

Test Your Fitness Level The Polar Fitness Test TM is an easy, safe, and quick way to measure your aerobic(cardiovascular) fitness at rest. The Polar FitnessTest is developed for healthy adults. Polar OwnIndex is a result of this test. It iscomparable to maximal oxygen uptake (VO 2max ), which is com...

Perform Polar Fitness Test Before you start, make sure that your user settingsare correct! 1. Wearing the transmitter, lie down and relax for1-3 minutes. 2. Select Test > TEST . The fitness test begins instantly. 3. Approximately 5 minutes later, a beep indicatesthe test has ended. OwnIndex is di...

Fitness Test Trend Select Test > TREND In the Trend menu, you can see how yourOwnIndex value has been developing. Up to 47OwnIndex values and respective dates can beincluded in the display. To delete an OwnIndex value, press and holdLIGHT. DELETE VALUE? is displayed. Select YES . Generally, it ta...

Get Your Workout Program The Polar Keeps U Fit - Own Workout Programguides towards your fitness goals. 1. Select Program > CREATE . 2. Your latest OwnIndex value is displayed. Adjust the value if required. 3. Select your exercise Target : MAXIMIZE your fitness level: You have been exercising regu...

View Your Workout Program Select Program > EDIT Weekly Targets Number of exercise sessions per weekTotal exercise time per weekTotal calories to expend per week Weekly HR Zones shows the heart rate intensity zone, Light / Moderate / Hard , of your weekly workoutThe height of the bar indicates the...

Weekly Exercises A summary of your weekly exercises sessions.To view the targets of each exercise, press OK and select the exercise you wish to examine. Targets Press UP/DOWN to view the target time, calories and intensity zones of each session. Press BACK to return to the Weekly Exercises view. E N...

Program Settings Select Program > SETTINGS OWNZONE : Turning OwnZone on means that your heart rate monitor determines your target heartrate zone automatically in the beginning of everyexercise. The OwnZone function recommends foroptimal exercise intensity based on your currentcondition. Note that...

3. DURING EXERCISE Record Your Exercise 1. Wear the transmitter and wrist unit. Start heartrate measurement by pressing OK. Preferably,there should be no other heart rate monitorsnearby (within 1m / 3ft) to avoid interference. 2. Within 15 seconds, your heart rate appears onthe display. 3. Press OK....

Buttons During Exercise LIGHT• Press once and the display will light up with every button press. • Press and hold to lock or unlock buttons. BACK • Pause / exit exercise recording. UP / DOWN • Change exercise mode view. • Press and hold UP to customize Exercise and Calories views.Choose the upper ro...

Views During Exercise View combinations of exercise data. Switch displays with UP/DOWN . Exercise StopwatchHeart rate Calories The calories expendedHeart rate InZone view is only displayed when you have set heart rate limits active. InZone symbol and time spent in zone*Lower / upper limit values and...

HR zones are only displayed when you have selected a program exercise The time spent in your present intensity zoneThe intensity zone symbol shows you the zone you are in at the momentThe target intensity zone bar is highlighted, if you are within your target zoneHeart rate Exercise targets are only...

Stop Recording and View Summary Press BACK to pause exercise recording. Select EXIT to stop recording and to view a Summary of your exercise session: Summary Exercise duration (hh.mm.ss)Calories burned during exercise (Cal/kcal)The maximum (max) and average (avg) heart rate of the exercise session (...

4. AFTER EXERCISE Diary In the Diary, you can compare achieved exercise duration, quantity and calories in different intensityzones to your target values. Diary contains data for the current calendar week only, and records exercisedata only if the session lasts at least ten minutes. To enter Diary, ...

HR zones The three bars stand for Light, Moderate and Hard heart rate zone. Press OK and UP/DOWN to examine more details. Light / Moderate / Hard Your target exercise duration in concerned zoneThe relevant bar is highlightedThe exercise duration in zoneNote: When you press BACK to return to the Diar...

Files Daily File Select File > DAILY In the Daily File, view detailed exercise information from your 12 most recent exercise sessions. When the File becomes full, the oldest information is replaced by the most recent. To save the exercisedata for a longer period, transfer the file to the polarper...

Select an exercise you wish to view with UP/DOWN and OK. Duration Name of the exerciseTime session startedExercise duration (hh.mm.ss) Calories Calories expended while exercising (Cal/kcal)Fat percentage of the burned calories Heart Rate Maximum ( Max ) and average ( Avg ) heart rate in beats per mi...

HR zones are only displayed when an exercise from your workout program was chosen Press OK to view information for the Light, Moderate and Hard intensity zones. Light / Moderate / Hard The intensity zone bar is highlighted when examinedExercise duration in the zonePress BACK to return to the HR zone...

Weekly File and Totals File Select File > WEEKLY or TOTALS In the Weekly and Totals Files, you can view exercise count, duration, and burned calories from the last12 weeks or starting from the previous reset. Weekly File EXE.COUNT / EXE.TIME / CALOREIS / HR ZONES The last Sunday of the selected w...

Data Transfer Your Polar F11 offers two means of datacommunication with a PC: • Send data with Polar WebLink™: Transfer datato the polarpersonaltrainer.com web serviceusing Polar WebLink software. For this you needto register for polarpersonaltrainer.com webservice. You will find detailed instructio...

5. SETTINGS Exercise Settings Select Exercise > SETTINGS • EXERCISE : You can choose an exercise only if your workout program is activated. Choose anexercise session by pressing OK. SELECT the exercise or VIEW session targets. In a MANUAL exercise there are no preset goals. • HR ALARM : Adjust th...

Choose your OwnZone or Automatic heart ratelimits from four exercise intensities: • HARD (80-90% HR max ) is for a relatively short exercise at high intensity. • MODERATE (70-80% HR max ) is effective particularly for improving aerobic fitness. It isrecommended for people exercising regularly. • LIG...

OwnZone Your Polar F11 automatically determines yourindividual and safe exercise intensity zone, yourOwnZone. The function guides you throughwarm-up. Your OwnZone limits may vary daily,depending on your physical and mental condition. You can select an exercise intensity from fourdifferent heart rate...

Determining Your OwnZone Find your OwnZone limits in 1-5 minutes duringwarm-up by walking, jogging, or doing some othersport. Before you start, make sure that your Usersettings are correct and the OwnZone function isactivated. 1. Start recording the exercise. The OwnZonesymbol appears on the display...

Other Settings WATCH settings Select Settings > WATCH • TIMER : Set the countdown timer to sound once. Restart the timer by pressing and holding OKwhile it is running, or stop it by pressing BACK.To hide the running timer, press and hold UP. • REMIND : You can activate seven different reminders i...

6. CUSTOMER SERVICE INFORMATION Caring for Your Heart Rate Monitor Wrist Unit: Clean with a mild soap and watersolution, dry with towel. Never use alcohol or anyabrasive material (steel wool or cleaningchemicals). Keep in a cool and dry place. Do notstore in a damp environment, in non-breathablemate...

Changing Transmitter Batteries 1. Open the battery cover by turning it counterclockwise to OPEN usinga coin. 2. Place the battery inside the cover with the positive (+) side facing thecover. 3. Make sure the sealing ring is in the groove to ensure water resistance. 4. Place the cover with the batter...

Precautions Minimizing Possible Risks Exercise may include some risk. Before beginninga regular exercise program, answer the followingquestions concerning your health status. If youanswer yes to any of these questions, consult aphysician before starting any training program. • Have you been physical...

Troubleshooting If you don't know where you are in the menu,press and hold BACK until the time of day isdisplayed. If there are no reactions to any buttons, reset thewrist unit by pressing all the buttonssimultaneously for two seconds. All other settingsbut time and date are saved. If the heart rate...

Technical Specification Wrist Unit Battery type CR 2032 Battery life Average 1.5 years (1 h/day, 7days/week exercise) Operatingtemperature -10 °C to +50 °C / 14 °F to 122 °F Wrist strap material Polyurethane Back cover and wriststrap buckle Stainless steel complying with theEU Directive 94/27/EU and...

Guarantee and Disclaimer Limited Polar International Guarantee This limited Polar international guarantee is issued byPolar Electro Inc. for the consumers who have purchasedthis product in the USA or Canada. This limited Polarinternational guarantee is issued by Polar Electro Oy forthe consumers who...

Disclaimer The material in this manual is for informational purposesonly. The products it describes are subject to changewithout prior notice, due to the manufacturer’s continuousdevelopment program. Polar Electro Inc. / Polar Electro Oy makes norepresentations or warranties with respect to this man...

Manufactured by Polar Electro OyProfessorintie 5FIN-90440 KEMPELETel +358 8 5202 100Fax +358 8 5202 300www.polar.fi