Page 2 - Visual Cues to Read this Guide; Indicates a useful tip. It is good to know these things.; Important to Remember!; Do not operate the buttons of the wrist unit under water.
43 ENGLISH Visual Cues to Read this Guide Indicates important issues. Please, pay attention! Indicates a useful tip. It is good to know these things. Indicates a tip to do things faster. Important to Remember! • Adjust the strap length snug enough and wet the Polartransmitter electrodes to ensure fl...
Page 3 - CONTENTS
44 ENGLISH CONTENTS 1. HOW THE POLAR HEART RATE MONITOR WORKS ................... 46 Polar WearLink™ Transmitter ...................................... 46How to shorten the wrist band ...................................... 47 1.1 BUTTONS AND THEIR FUNCTIONS .................................. 481.2 M...
Page 4 - TAKING CARE OF YOUR
45 ENGLISH Target Heart Rate Limits (LIMITS) ................................. 65Average Heart Rate (AVERAGE Hr) ................................ 65Calories Expended During the Exercise (KCAL FAT) ......... 65Total Calorie Count (Tot. KCAL) ..................................... 65Total Exercise Time...
Page 5 - HOW THE POLAR HEART RATE MONITOR WORKS; Polar WearLinkTM Transmitter:
46 ENGLISH 1. HOW THE POLAR HEART RATE MONITOR WORKS Polar WearLink™ Transmitter: 1. Moisten the electrode areas of the strap under running water and make sure that it is well moistened. L R Electrode areas Connector Polar WearLink Strap 2. Attach the connector to the strap. Position the connector’s...
Page 6 - How to Shorten the Wrist Band
47 ENGLISH How to Shorten the Wrist Band Wear the wrist unit as a watch. If the wrist band needs to beshortened, visit a local watch or jewellery shop or you can do theshortening yourself by following these instructions. 4. Also detach the second link cover and take off the spring bar. 5. Take off t...
Page 7 - BUTTONS AND THEIR FUNCTIONS
48 ENGLISH 7. Put the link cover on top of the extension link so that the spring bar iscorrectly placed on one side of the linkcover. Then press the spring bar fromthe other side and slide the link coverto its place. You will hear a klickingsound, when the spring bar is placedcorrectly. Link cover 8...
Page 8 - MODES AND THEIR FUNCTIONS
49 ENGLISH 1.2 MODES AND THEIR FUNCTIONS Your Polar Heart Rate Monitor has four main modes: 2. Exercise In the Exercise mode you measure the heartrate.In this mode you can• see your heart rate reading• record the exercise data• use the stopwatch 1. Time of Day You can use the Polar Heart Rate Monito...
Page 9 - USER INFORMATION SETTINGS; User information
50 ENGLISH 2. SETTINGS In the Options mode you can set • your personal user information which is a prerequisite forusing OwnZone and OwnCal functions • measurement options which are used during Exercise mode • watch functions • Polar Fitness Test function ON or OFF At any time during the settings yo...
Page 10 - Setting Weight; Setting Height; Setting Age; Setting Sex; Setting Activity Level
51 ENGLISH Setting Weight If you are in the Time of day display start from User information . Press START/STOP/OK until LBS or KG appears and the digits ofpounds/kilograms are flashing. 1. Press Up or Down to adjust your weight.2. Press START/STOP/OK to lock your selection. You have now set your wei...
Page 11 - Choose from the following two alternatives to continue:; MEASUREMENT OPTIONS SETTING; Choose from the following alternatives to continue:; Setting Heart Rate Limits Manually
52 ENGLISH 1. Press Up or Down to select the right activity level.2. Press START/STOP/OK to lock your selection. You have now set all necessary user information. USER SET is displayed. Choose from the following two alternatives to continue: 1. To set OwnZone function ON or OFF, press Up.2. To return...
Page 12 - Turning the OwnCal Calorie Counter ON/OFF
53 ENGLISH • If you haven’t done the user settings, default settings 80/160 are shown on the display. You can start exercising with these limits right away. Begin with the display showing the time of day.1. Press Up or Down until you enter the Options mode.2. Press START/STOP/OK to enter the setting...
Page 13 - Turning Polar Fitness Test ON/OFF; USER SET is displayed.
54 ENGLISH Choose from the following two alternatives to continue: 1. To continue settings, press Up.2. To return to the Time of day display, press Up or Down until you come to the Time of day display or simply pressand hold START/STOP/OK. The OwnCal calorie calculation starts when your heart ratere...
Page 14 - SETTING THE WATCH; Setting the Alarm
55 ENGLISH 2.3 SETTING THE WATCH Quick enter to the Watch setting loop: In the Time of day display press andhold the button for a couple of seconds. If you want to skip some parts and go directly to set a particular watchfunction, press START/STOP/OK until the desired watch function is displayed. To...
Page 15 - Setting the Time of Day; Setting the Date
56 ENGLISH Setting the Time of Day 1. In the Time of day display press Up or Down until OPTIONS is displayed. 2. Press START/STOP/OK to enter the Options mode. USER SET is displayed. 3. Press Up or Down until WATCH SET is displayed.4. Press START/STOP/OK to start the watch settings. ALARM is display...
Page 16 - Press Up or Down to adjust the desired value for the
57 ENGLISH 6. Press Up or Down to adjust the desired value for the day/month. 7. Press START/STOP/OK to lock your selection. MONTH or DAY is displayed.The middle digits start to flash. 8. Press Up or Down to adjust the desired value for the month/day. 9. Press START/STOP/OK to lock your selection. Y...
Page 17 - START THE HEART RATE MEASUREMENT; How the Polar Heart Rate Monitor works.
58 ENGLISH 3. START THE HEART RATE MEASUREMENT 1. Wear the transmitter and the wrist unit as described in the chapter How the Polar Heart Rate Monitor works. 2. To make sure that the code search will be successful: • Keep the wrist unit within 1 meter/3 feet of your transmitter. • Check that you are...
Page 18 - HOW TO DETERMINE YOUR OWNZONE
59 ENGLISH 4. OWNZONE Polar Heart Rate Monitor is able to determine the individual trainingheart rate zone for you. This exercise zone is called your OwnZone (OZ). For most adults, OwnZone corresponds to 65–85 % of the maximumheart rate. OwnZone is suitable for cardiovascular training eitherfor heal...
Page 20 - HOW TO USE PREVIOUSLY DETERMINED OWNZONE; Start the heart rate measurement and stopwatch as usual.
61 ENGLISH 4.3 HOW TO USE PREVIOUSLY DETERMINED OWNZONE Every time you start the stopwatch and have the OwnZone optionon, the Polar Heart Rate Monitor starts finding your OwnZone. Youcan determine your OwnZone for every exercise session separately.At least it should always be performed when changing...
Page 21 - FUNCTIONS DURING HEART RATE MEASUREMENT; MEASURE; See Your Heart Rate
62 ENGLISH 5. FUNCTIONS DURING HEART RATE MEASUREMENT MEASURE EXERCISE TIME IN ZONE OWNCAL See Your Heart Rate You can see your heart rate in beats per minute. A flashing heartsymbol indicates an ongoing heart rate measurement. The innerheart symbol flashes at the pace of your heart. The outline ind...
Page 22 - To reset the stopwatch to zero:; Check Exercise Information; A bullet appears for every 10 minutes exercise in Target Zone.; Swap the Heart Rate Limits; Press and hold Up or Down.
63 ENGLISH You can pause the stopwatch by pressing START/STOP/OK.Repressing it will restart the stopwatch and the above calculations. To reset the stopwatch to zero: 1. Stop the stopwatch.2. Press and hold Down. Check Exercise Information When the stopwatch is running press Up or Down to see thefoll...
Page 23 - STOP THE HEART RATE MEASUREMENT
64 ENGLISH 1. Press START/STOP/OK to stop the stopwatch. The stopwatch stops. QUIT? appears in the display. Heart rate measurement without exercising limits or caloriecalculation continues. 2. Press Up or Down to leave the Measure mode. Heart rate measurement stops. If you press and hold Down for 1....
Page 24 - RECALLING TRAINING INFORMATION; Date; You can subtract the total calorie amount.
65 ENGLISH 7. RECALLING TRAINING INFORMATION Your latest training information is in the memory of the Polar Heart RateMonitor until the next time you start the stopwatch. Then your previoustraining information will be replaced by the new one. Polar Heart RateMonitor saves only one training file at a...
Page 25 - To reset the total calorie expenditure count to zero:; The amount of total calories starts flashing.; To reset the cumulative exercise time count to zero:; The amount of cumulative exercise time starts flashing.; Latest OwnIndex
66 ENGLISH To reset the total calorie expenditure count to zero: 1. Start with the display showing Tot. KCAL.2. Press START/STOP/OK to enter the Tot. KCAL mode. The amount of total calories starts flashing. 3. Press and hold Down for a couple of seconds. RESET starts to flash.0 appears. If you relea...
Page 26 - OwnIndex is a score which is comparable to VO; FITNESS TEST SETTINGS; Activity Level
67 ENGLISH OwnIndex is a score which is comparable to VO 2max , a commonly used descriptor of aerobic fitness. OwnIndex is a result of the Polar FitnessTest, which is an easy, safe and quick way to estimate maximalaerobic power. The OwnIndex is based on heart rate, heart ratevariability at rest, bod...
Page 27 - Middle; Set the Fitness Test Mode On; Prepare the Wrist Unit
68 ENGLISH Middle You participate regularly in recreational sports. Forexample, you run 5 miles/8km a week or spend 30–60minutes a week in comparable physical activity. Or, yourwork requires modest physical activity. High Exercise is an inseparable part of your life. You exerciseregularly at least 3...
Page 28 - Start the Test; The wrist unit starts searching for your heart rate.; It takes 3–5 minutes to carry out the test. Lie relaxed, don’t; FITNESS TEST RESULT
69 ENGLISH Start the Test 3. Press START/STOP/OK to start the test. The wrist unit starts searching for your heart rate. TEST ON and your heart rate are displayed. The test begins. If you want to have the sound signal on during the Fitness test, check thereis in the display. Press and hold to have s...
Page 29 - Age
70 ENGLISH Age (years) 1 Very poor 2 Poor 3 Fair 4 Average 5 Good 6 Very good 7 Excellent 20-2425-2930-3435-3940-4445-4950-5455-5960-65 < 32< 31< 29< 28< 26< 25< 24< 22< 21 32-3731-3529-3428-3226-3125-2924-2722-2621-24 38-4336-4235-4033-3832-3530-3428-3227-3025-28 44-5043-...
Page 30 - TAKING CARE OF YOUR POLAR HEART RATE MONITOR; Connector; CARE AND MAINTENANCE; Transmitter
71 ENGLISH Your Polar Heart Rate Monitor is a high-tech instrument of superiordesign and workmanship and should be treated with care. Thesuggestions below will help you fulfill the warranty obligations andenjoy this product for many years to come. 9.1 TAKING CARE OF YOUR POLAR HEART RATE MONITOR Con...
Page 31 - Put the battery in the connector’s niche and put the cover on so; Polar Wrist Unit
72 ENGLISH 4. Place the negative (-) side of the battery against the connector and the positive (+) side against the cover. 5. Put the battery in the connector’s niche and put the cover on so that the arrow points to the OPEN position. Make sure that thecover’s sealing ring is placed correctly in it...
Page 32 - USING A POLAR HEART RATE MONITOR IN A WATER; Electromagnetic Interference
73 ENGLISH 10.1 USING A POLAR HEART RATE MONITOR IN A WATER ENVIRONMENT Your Polar Heart Rate Monitor is water resistant to 330 feet/100meters. To maintain the water resistance, do not operate thebuttons of the wrist unit under water. Heart rate measurement in a water environment is technicallydeman...
Page 33 - MINIMIZING POSSIBLE RISKS IN EXERCISING; If you feel unexpected pain or excessive fatigue when
74 ENGLISH 10.3 MINIMIZING POSSIBLE RISKS IN EXERCISING WITH A HEART RATE MONITOR Exercise may include some risk, especially for those who have beensedentary. Before starting a regular exercise program you are recommended toanswer to the following questions for health status checking.If the answer i...
Page 34 - FREQUENTLY ASKED QUESTIONS
75 ENGLISH What should i do if... ...OwnZone determination only seldom gives me heart rate limitswhich are based on heart rate variability (OZ.V)? 1. Check that the elastic strap is snug enough.2. Make sure that the electrodes of the transmitter are moistened against your skin. 3. Put on the transmi...
Page 37 - TECHNICAL SPECIFICATIONS
78 ENGLISH Polar Heart Rate Monitor is designed to indicate the level of physiological strain andintensity in sports and exercise. No other use is intended or implied. Heart rate isdisplayed as number of heart beats per minute (bpm). Polar Connector Battery type: CR 2025 Battery sealing ring: O-ring...
Page 38 - LIMITED POLAR INTERNATIONAL GUARANTEE
79 ENGLISH • 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 limitedPolar international guarantee is issued by Polar Electro Oy for the consumers whohave purchased this product in other countries....
Page 40 - INDEX
81 ENGLISH INDEX Bullets in the display during exercise .................................... 63Button sound ON/OFF ............................................................ 62Buttons and their functions ................................................... 48Care and maintenance ......................
