Polar Heart Rate Monitor F92tiTM User Manual

USER MANUAL  
MANUEL D'UTILISATION  
MANUAL DEL USUARIO  
MANUAL DO USUÁRIO  
Manufactured by  
Polar Electro Oy  
Professorintie 5  
FIN-90440 KEMPELE  
Tel +358 8 5202 100  
Fax +358 8 5202 300  
F92ti™ Heart Rate Monitor  
Cardiofréquencemètre F92ti™  
Monitor de Ritmo  
Cardíaco F92ti™  
Monitor de Freqüência  
Cardíaca F92ti™  
17923224.00 ENG/FRA/ESP/PRT A  
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Congratulations on purchasing a Polar Heart Rate Monitor.  
We are proud to assist you in achieving your personal fitness goals.  
This guide will provide you with the basic information on how to  
exercise with your Polar Heart Rate Monitor and how to get the  
maximum benefit from its functions.  
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.  
To ensure the continuous improvement of Polar products, please  
complete and mail the enclosed Customer Registration Card within  
two weeks of the date of purchase.  
Important to Remember!  
Thank you for choosing Polar.  
Adjust the strap length snug enough and wet the Polar  
transmitter electrodes to ensure flawless heart rate  
measurement.  
Do not operate the buttons of the wrist unit under water.  
Wash and dry your transmitter regularly after use; never store  
it wet.  
Keep the Polar Heart Rate Monitor out of extreme cold and  
heat.  
Do not expose the Polar Heart Rate Monitor to direct sunlight  
for extended periods.  
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CONTENTS  
3. START THE HEART RATE MEASUREMENT ............................... 58  
1. HOW THE POLAR HEART RATE MONITOR WORKS ................... 46  
Polar WearLink™ Transmitter ...................................... 46  
How to shorten the wrist band...................................... 47  
1.1 BUTTONS AND THEIR FUNCTIONS .................................. 48  
1.2 MODES AND THEIR FUNCTIONS ..................................... 49  
4. OWNZONE ............................................................................. 59  
4.1 HOW TO DETERMINE YOUR OWNZONE ........................... 59  
4.2 OWNZONE METHODS ..................................................... 60  
4.3 HOW TO USE PREVIOUSLY DETERMINED OWNZONE ....... 61  
2. SETTINGS .............................................................................. 50  
2.1 USER INFORMATION SETTINGS ...................................... 50  
Setting User 1 or 2 ....................................................... 50  
Setting Weight .............................................................. 51  
Setting Height .............................................................. 51  
Setting Age ................................................................... 51  
Setting Sex ................................................................... 51  
Setting Activity Level .................................................... 51  
2.2 MEASUREMENT OPTIONS SETTING ................................ 52  
Turning OwnZone ON/OFF ............................................. 52  
Setting Heart Rate Limits Manually .............................. 52  
Turning the OwnCal Calorie Counter ON/OFF ................ 53  
Turning Polar Fitness Test ON/OFF ................................ 54  
2.3 SETTING THE WATCH ..................................................... 55  
Setting the Alarm ......................................................... 55  
Setting the Time of Day ................................................ 56  
Setting the Date ........................................................... 56  
5. FUNCTIONS DURING HEART RATE MEASUREMENT ................ 62  
See Your Heart Rate ...................................................... 62  
Illuminate the Display .................................................. 62  
Turn the Sound Signal and  
the Button Sound ON/OFF ............................................. 62  
Swap the User .............................................................. 62  
Start/Stop the Stopwatch ............................................. 62  
Check Exercise Information .......................................... 63  
Check Your Heart Rate Limits ....................................... 63  
See Your Progress Bullets During Exercise.................... 63  
Swap the Heart Rate Limits.......................................... 63  
6. STOP THE HEART RATE MEASUREMENT ................................. 64  
7. RECALLING TRAINING INFORMATION .................................... 65  
Date ............................................................................. 65  
Exercise Time (EXE. TIME) ............................................. 65  
Exercise Time in the Target Zone (IN ZONE) .................. 65  
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Target Heart Rate Limits (LIMITS) ................................. 65  
Average Heart Rate (AVERAGE Hr) ................................ 65  
Calories Expended During the Exercise (KCAL FAT) ......... 65  
Total Calorie Count (Tot. KCAL) ..................................... 65  
Total Exercise Time (Tot. TIME) ...................................... 66  
Latest OwnIndex ........................................................... 66  
10. PRECAUTIONS ....................................................................... 73  
10.1 USING A POLAR HEART RATE MONITOR  
IN A WATER ENVIRONMENT ........................................... 73  
10.2 POLAR HEART RATE MONITOR AND INTERFERENCE ....... 73  
10.3 MINIMIZING POSSIBLE RISKS IN EXERCISING WITH  
HEART RATE MONITOR .................................................. 74  
8. OWNINDEX ............................................................................ 67  
8.1 FITNESS TEST SETTINGS ............................................... 67  
Set the Activity Level .................................................... 67  
Set the Fitness Test Mode On ........................................ 68  
8.2 CARRYING OUT THE TEST .............................................. 68  
Prepare the Wrist Unit .................................................. 68  
Relax Yourself for 1–3 Minutes..................................... 68  
Start the Test ................................................................ 69  
8.3 FITNESS TEST RESULT ................................................... 69  
11. FREQUENTLY ASKED QUESTIONS ........................................... 75  
12. POLAR GLOSSARY ................................................................. 77  
13. TECHNICAL SPECIFICATIONS ................................................ 78  
14. LIMITED POLAR INTERNATIONAL GUARANTEE ....................... 79  
15. DISCLAIMER ......................................................................... 80  
INDEX .......................................................................................... 81  
9. CARE AND MAINTENANCE ..................................................... 71  
9.1 TAKING CARE OF YOUR  
POLAR HEART RATE MONITOR ....................................... 71  
9.2 BATTERIES .................................................................... 71  
9.3 SERVICE ....................................................................... 72  
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1. HOW THE POLAR HEART RATE MONITOR WORKS  
Polar WearLink™ Transmitter:  
R
Electrode areas  
L
Connector  
Polar WearLink Strap  
1. Moisten the electrode areas of the strap under running water  
and make sure that it is well moistened.  
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. It is important that the electrode areas are wet during  
exercise.  
It is recommended that you wear the transmitter against your bare skin to  
ensure flawless operation. However, if you wish to wear the transmitter over  
a shirt, moisten the shirt well under the electrodes.  
2. Attach the connector to the strap. Position the connectors  
letter R to the word RIGHT on the strap and snap the fastener.  
See care instructions of the WearLink Transmitter in chapter 9.  
Care and maintenance, page 71.  
3. Adjust the strap length to fit snugly and comfortably. Secure  
the strap around your chest, just below the chest muscles, and  
snap the second fastener.  
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4. Also detach the second link cover and  
take off the spring bar.  
How to Shorten the Wrist Band  
Wear the wrist unit as a watch. If the wrist band needs to be  
shortened, visit a local watch or jewellery shop or you can do the  
shortening yourself by following these instructions.  
1. First detach the link cover which is  
next to the buckle by pressing the  
spring bar with a sharp-pointed tool.  
5. Take off the black extension link.  
Do not detach the buckle connecting  
link.  
Buckle  
Link cover  
Extension link  
2. Take off the link cover.  
6. Attach the buckle connecting link into  
the extension link and insert the  
spring bar.  
Extension link  
Buckle connecting link  
3. After the link cover is detached, push  
the spring bar with a pin and pull the  
spring bar out from the other side.  
Spring bar  
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7. Put the link cover on top of the  
extension link so that the spring bar is  
correctly placed on one side of the link  
cover. Then press the spring bar from  
the other side and slide the link cover  
to its place. You will hear a klicking  
sound, when the spring bar is placed  
correctly.  
1.1 BUTTONS AND THEIR FUNCTIONS  
LIGHT  
UP  
RESET  
START/STOP/OK  
DOWN  
Link cover  
Start/Stop/Ok  
Start heart rate measurement Activate the displayed mode  
Lock your selection  
Start the stopwatch  
Stop the stopwatch  
8. There are three small holes on both  
sides of the buckle plate.  
By shifting the spring bar you can do  
the final adjustment of the band  
length.  
Up  
Down  
Move forward to the next  
Move backward to the  
previous mode  
Select the desired value  
(down)  
mode  
Select the desired value  
Buckle  
Adjustment holes  
(up)  
If you need to shorten the wrist band more repeat the steps 17 but  
remove the link from the opposite side this time so that the buckle  
will stay in the middle. Please note that you can only detach the  
extension links with small arrows on their back side.  
Backlight on  
Signal sound on or off  
Reset  
Resets the heart rate monitor, watch settings will return to the  
default settings.  
Briefly pressing a button (approximately 1 second) will do different things than  
pressing and holding button for a longer period of time (approx. 2 to 5 seconds).  
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3. File  
1.2 MODES AND THEIR FUNCTIONS  
Your Polar Heart Rate Monitor has four main modes:  
Polar Heart Rate Monitor saves information  
on your latest exercise session. In the File  
mode you can see the following information:  
date of the exercise  
1. Time of Day  
You can use the Polar Heart Rate Monitor as  
total exercising time  
an ordinary watch with date, weekday  
indicator and alarm function.  
exercising time spent in your target zone  
heart rate limits used during exercise  
average heart rate  
Press and hold START/STOP/OK to return to the  
Time of day display, wherever you are in the  
Options setting or File recalling cycle.  
OwnCal calorie count and fat percentage of the energy  
expenditure during the exercise session  
total calorie expenditure starting from the moment you have  
reset the counter  
total exercising time starting from the moment you have reset  
the counter  
your latest OwnIndexbased on Polar Fitness Test™  
Your Polar Heart Rate Monitor starts reminding you at full hours if more than  
three days has passed since your last recorded exercise. Keep exercising  
regularly!  
2. Exercise  
In the Exercise mode you measure the heart  
rate.  
In this mode you can  
see your heart rate reading  
record the exercise data  
use the stopwatch  
4. Options  
In the Options mode you can define the  
following information:  
User specific information; user 1/2,  
weight, height, age, sex and activity level  
for Polar Fitness Test. You have two users  
and can set the preferences for both user  
1 and user 2.  
determine your OwnZone®  
see your exercising limits  
see the time of day  
OwnZone basic, low or high. If you want to determine the values  
for the target zone manually, set OwnZone OFF.  
OwnCal calorie counter ON/OFF  
Polar Fitness Test ON/OFF  
Watch settings; alarm, 12h/24h mode, time of day, date  
see the time you have exercised within your target zone so far  
see the OwnCal® calorie count of your exercise session  
swap heart rate limits  
swap user (before stopwatch is on)  
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2. SETTINGS  
In the Options mode you can set  
Setting User 1 or 2  
your personal user information which is a prerequisite for  
using OwnZone and OwnCal functions  
measurement options which are used during Exercise mode  
watch functions  
If you are in the Time of day display start from User information.  
You can set two userspreferences.  
This function is practical e.g. for another  
family member. Make the settings ready for  
both users: when you start exercising, just  
select your personal user id 1 or 2.  
Polar Fitness Test function ON or OFF  
At any time during the settings you can return to the Time of day display  
by pressing and holding START/STOP/OK.  
USER appears, 1 or 2 is flashing.  
The digits run faster if you press and hold the Up or Down.  
Release the button at the desired value.  
1. Press Up or Down to select USER 1 or USER 2.  
2. Press START/STOP/OK to lock your selection.  
You have now selected the user id. All settings are made to  
the selected user.  
2.1 USER INFORMATION SETTINGS  
Begin with the display showing the time of day.  
1. Press Up or Down until OPTIONS is displayed.  
2. Press START/STOP/OK to enter the Options mode.  
USER SET is displayed.  
In File, Measure, Options and Fitness test main modes you can change the  
user id by pressing and holding Up.  
If you want to disable the user id 2, set the weight of the user 2 to  
zero.  
3. Press START/STOP/OK to enter the user information loop.  
Continue by setting your weight or return to the Time of day display  
by pressing and holding START/STOP/OK.  
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Continue by setting your age or return to the Time of day display by  
pressing and holding START/STOP/OK.  
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 of  
pounds/kilograms are flashing.  
Setting Age  
If you are in the Time of day display start from User information.  
Press START/STOP/OK until AGE appears and the digits for years 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 weight.  
1. Press Up or Down to adjust your age.  
2. Press START/STOP/OK to lock your selection.  
You have now set your age.  
You can change the weight unit between lbs and kg in watch settings.  
12 h time mode -> lbs  
24 h time mode -> kg  
Continue by setting your gender or return to the Time of day display  
by pressing and holding START/STOP/OK.  
Continue the user settings or return to the Time of day display by  
pressing and holding START/STOP/OK.  
Setting Sex  
Setting Height  
If you are in the Time of day display start from User information.  
Press START/STOP/OK until SEX appears and FEMALE/MALE is  
flashing.  
If you are in the Time of day display start from User information.  
Press START/STOP/OK until FT/INCH or CM appears and the digits of  
feet/centimeter are flashing.  
1. Press Up or Down to select the right gender.  
2. Press START/STOP/OK to lock your selection.  
You have now set your gender.  
1. Press Up or Down to adjust your height.  
2. Press START/STOP/OK to lock your selection.  
You have now set your height.  
Setting Activity Level  
You need to set a suitable activity level for Polar Fitness Test.  
You can change the height unit between cm and ft/ inch in watch  
settings.  
12 h time mode -> ft  
24 h time mode -> cm  
If you are in the Time of day display start from User information.  
Press START/STOP/OK until ACTIVITY appears and LOW/MIDDLE/  
HIGH/TOP is flashing.  
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1. Press Up or Down to select the right activity level.  
2. Press START/STOP/OK to lock your selection.  
Begin with the display showing the time of day.  
1. Press Up or Down until OPTIONS is displayed.  
2. Press START/STOP/OK to enter the setting loop.  
USER SET is displayed.  
You have now set all necessary user information.  
USER SET is displayed.  
3. Press Up once.  
Choose from the following two alternatives to continue:  
1. To set OwnZone function ON or OFF, 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 press and  
hold START/STOP/OK.  
OWNZONE OFF or BASIC or LOW or HIGH is displayed.  
4. Press START/STOP/OK to enter the setting loop.  
OWNZONE is displayed.  
OFF or BASIC or LOW or HIGH is flashing.  
5. Press Up or Down to select a suitable OwnZone for your  
exercise or OwnZone OFF.  
6. Press START/STOP/OK to lock your selection.  
2.2 MEASUREMENT OPTIONS SETTING  
Choose from the following alternatives to continue:  
1. If you selected OwnZone OFF continue directly from  
Setting heart rate limits manually.  
or  
2. If you selected OwnZone ON continue from Turning the  
OwnCal calorie counter ON/OFF by pressing Up once.  
or  
Turning OwnZone ON/OFF  
Select whether you want to use the OwnZone option. You can select  
between three different OwnZones. Alternatively, you can set the  
target zone limits manually yourself.  
OwnZone BASIC for allround exercising  
OwnZone LOW for light intensity exercising  
OwnZone HIGH for moderate intensity exercising  
OFF The OwnZone function is off and you can set the target  
zone limits manually.  
3. Return to the Time of day display by pressing and holding  
START/STOP/OK.  
Setting Heart Rate Limits Manually  
If you choose not to use the OwnZone function, you may manually  
enter a target zone. When you start the manual target zone settings  
for the first time:  
If you choose to use OwnZone, Polar Heart Rate Monitor asks your  
user information, if you havent set them earlier in the USER SET  
mode.  
Polar Heart Rate Monitor automatically calculates you heart  
rate limits based on age, if you have set your user information.  
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If you havent done the user settings, default settings 80/160  
are shown on the display.  
The highest possible value for the upper limit is 240 and the lowest possible  
value for the lower limit is 30. The lower limit cannot be set above the upper  
limit.  
You can start exercising with these limits right away.  
Choose from the following two alternatives to continue:  
1. To continue setting the OwnCal function ON or OFF,  
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 press  
and hold START/STOP/OK.  
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 loop.  
USER SET is displayed.  
3. Press Up once.  
OWNZONE OFF is displayed.  
4. Press START/STOP/OK to enter the setting loop.  
OWNZONE is displayed.  
Turning the OwnCal Calorie Counter ON/OFF  
OFF is flashing.  
Begin with the display showing the time of day.  
1. Press Up or Down until OPTIONS is displayed.  
2. Press START/STOP/OK to enter the setting loop.  
USER SET is displayed.  
5. Press START/STOP/OK to lock OwnZone OFF.  
LIMITS is displayed.  
The upper limit is flashing.  
6. Press Up or Down to adjust the value.  
3. Press Up or Down until OWNCAL is displayed.  
OWNCAL ON or OFF is displayed.  
4. Press START/STOP/OK to enter the setting loop.  
OWNCAL is displayed.  
The digits run faster if you press and hold the Up or Down button.  
Release the button at the desired value.  
ON or OFF is flashing.  
7. Press START/STOP/OK to lock your selection.  
The lower limit reading starts to flash.  
8. Press Up or Down to adjust the correct value.  
9. Press START/STOP/OK to lock your selection.  
OWNZONE OFF is displayed.  
5. Press Up or Down to select whether you want the  
calorie expenditure count to be ON or OFF.  
6. Press START/STOP/OK to lock your selection.  
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Turning Polar Fitness Test ON/OFF  
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 press  
and hold START/STOP/OK.  
Begin with the display showing the time of day.  
1. Press Up or Down until OPTIONS is displayed.  
2. Press START/STOP/OK to enter the setting loop.  
USER SET is displayed.  
3. Press Up or Down until FIT. TEST is displayed.  
The OwnCal calorie calculation starts when your heart rate  
reaches 100 bpm. The higher the heart rate, the faster the energy  
expenditure accumulation. Energy expenditure depends on body  
weight; the heavier the weight the higher the energy expenditure.  
Mens calorie expenditure is more intense than womens at the  
same heart rate.  
FIT. TEST ON or OFF is displayed.  
4. Press START/STOP/OK to enter the setting loop.  
FIT. TEST is displayed.  
ON or OFF is flashing.  
5. Press Up or Down to select whether you want the  
Polar Fitness Test to be ON or OFF.  
The energy expenditure measurement with Polar Heart Rate  
Monitor is most accurate in continuous activities such as  
walking, cycling and jogging. Polar Heart Rate Monitor shows the  
energy expenditure in kilocalories (kcal).  
6. Press START/STOP/OK to lock your selection.  
If you select Polar Fitness Test ON, the Fitness test mode appears in  
the main mode loop. The Polar Fitness Test is carried out in the  
Fitness test mode.  
1 kilocalorie (kcal or Calorie) = 1000 calories (cal).  
When you expend calories, your body actually uses fat and  
carbohydrates as energy resources. The amount of fat from the  
total calorie expenditure varies between 10%60%. The rest  
(40%90%) is mostly carbohydrates.  
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 press  
and hold START/STOP/OK.  
The lower the heart rate, the bigger the fat percentage is of the  
total energy expenditure. If you want to control weight by exercising,  
it is recommended to aim at as big a fat percentage of total  
energy expenditure as possible. Exercise at the lower limit of your  
OwnZone.  
Exercise with OwnZone Low.  
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6. Press START/STOP/OK to lock your selection.  
If you have 12h time mode, AM or PM starts to flash.  
7. Press Up or Down to select AM or PM.  
8. Press START/STOP/OK to lock your selection.  
The hours start to flash.  
2.3 SETTING THE WATCH  
Quick enter to the Watch setting loop: In the Time of day display press and  
hold the  
button for a couple of seconds.  
9. Press Up or Down to adjust the desired hour.  
10. Press START/STOP/OK to lock your selection.  
The minutes start to flash.  
If you want to skip some parts and go directly to set a particular watch  
function, press START/STOP/OK until the desired watch function is displayed.  
11. Press Up or Down to adjust the desired minutes.  
12. Press START/STOP/OK to lock your selection.  
To return to the Time of day display at any stage of watch settings, press and  
hold START/STOP/OK.  
Choose from the following two alternatives to continue:  
1. To set the time of day continue in chapter Setting the time  
of day.  
The digits run faster if you press and hold the Up or Down.  
Release the button at the desired value.  
2. To return to the Time of day display, press and hold  
START/STOP/OK.  
Setting the Alarm  
1. In the Time of day display press Up or Down until OPTIONS  
is displayed.  
When the alarm comes on, it will sound for one minute or you can turn it  
off by pressing any of the four buttons.  
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 displayed.  
ON or OFF is flashing.  
5. Press Up or Down to set the alarm ON or OFF.  
When the alarm is turned on appears on the display.  
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Setting the Time of Day  
Choose from the following two alternatives to continue:  
1. To set the date continue in chapter Setting the date.  
2. To return to the Time of day display, press and hold  
START/STOP/OK.  
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 displayed.  
ON or OFF is flashing.  
5. Press START/STOP/OK until TIME and the time of day are  
displayed.  
Setting the Date  
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 displayed.  
TIME and the time of day are displayed.  
12h or 24h is flashing.  
6. Press Up or Down to select 12h or 24h mode.  
7. Press START/STOP/OK to lock your selection.  
If you chose 12h time mode, TIME AM or TIME PM is  
displayed.  
8. Press Up or Down to select AM or PM.  
9. Press START/STOP/OK to lock your selection.  
The hours start to flash.  
10. Press Up or Down to adjust the desired hour.  
11. Press START/STOP/OK to lock your selection.  
The minutes start to flash.  
ON or OFF is flashing.  
5. Press START/STOP/OK until DAY or MONTH is displayed.  
DAY or MONTH is  
displayed.  
The first digits start  
to flash.  
12. Press Up or Down to adjust the desired minutes.  
The seconds go to zero.  
13. Press START/STOP/OK to lock your selection.  
The seconds start running.  
The date is displayed differently depending on which time mode  
(12h or 24h) has been chosen.  
12h time mode:  
24h time mode:  
DAY MONTH YEAR  
MONTH DAY YEAR  
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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.  
YEAR is displayed.  
The digits for the year start to flash.  
10. Press Up or Down to adjust the desired value for the  
year.  
11. Press START/STOP/OK to lock your selection.  
WATCH SET is displayed.  
Choose from the following two alternatives to continue:  
1. Press START/STOP/OK to continue from the alarm setting.  
2. To return to the Time of day display, press Up or Down  
until you come to the Time of day display or simply press  
and hold START/STOP/OK.  
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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.  
start exercising but your wrist unit may become disturbed by other  
heart rate monitors.  
Check that your personal user id is active (USER 1 or USER 2). You  
can change the user before starting the stopwatch by pressing and  
holding Up. To be able to swap the user you need to set preferences  
for two users.  
Check that you are not near to other people with heart rate  
monitors, high voltage power lines, televisions, mobile  
phones, cars, exercise equipment etc.  
5.Start the stopwatch by pressing START/  
STOP/OK.  
3. Begin with display showing time of day.  
4. Press START/STOP/OK.  
Stopwatch starts running.  
Automatic recording begins.  
If you set OwnZone on:  
MEASURE appears in the display.  
A heart shaped frame appears.  
The wrist unit starts searching for heart  
rate transmission for max. 15 seconds.  
OZ  
appears in the display and  
OwnZone determination begins.  
If you set heart rate limits manually:  
EXERCISE appears in the display.  
Heart rate measurement commences and the heart symbol  
inside the frame starts flashing. Your heart rate reading (in  
beats per minute) appears in the display.  
6. You can now start warmup with your Polar Heart Rate Monitor.  
Quick start: In the Time of day display, press and hold START/STOP/OK for  
a couple of seconds.  
If the code search was not successful, the frame around the heart  
symbol will disappear after 15 seconds. Go back to step 2 to repeat  
the code search.  
To stop the heart rate measurement:  
Press START/STOP/OK to stop the stopwatch.  
If you want to QUIT the heart rate measurement mode,  
press Up or Down to enter the Time of day display.  
If you still do not succeed in code searching, but your heart rate is  
displayed and the heart symbol without a frame is flashing, you can  
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4. OWNZONE  
Polar Heart Rate Monitor is able to determine the individual training  
heart rate zone for you. This exercise zone is called your OwnZone (OZ).  
2. Because OwnZone determination needs every heart beat to be  
picked up properly, make sure that the transmitter belt is  
tight enough and the electrodes well moistened.  
3. Check that you have set the OwnZone function on.  
4. Start the heart rate measurement as described earlier.  
5. Start the stopwatch.  
For most adults, OwnZone corresponds to 6585 % of the maximum  
heart rate. OwnZone is suitable for cardiovascular training either  
for health-related or fitness improvement purposes.  
OZ  
appears in the display.  
OwnZone works well for those whose goal is weight control via  
physical activity and exercise, because the OwnZone corresponds to  
intensity from "light to moderate" to "moderate". Exercise of this  
intensity level can be conducted even for extended periods safely  
and often yields the best results for weight loss.  
Stopwatch starts running.  
6. There are five stages in finding your OwnZone.  
OwnZone appears typically on the 3rd or 4th stage (in 34  
minutes). Keep your heart rate below 100 bpm during the  
first stage. After each stage you should increase your heart  
rate 1020 bpm. The display shows which stage you are in:  
The OwnZone can be found during a warmup period of an exercise  
session lasting 15 minutes.  
Walking at very slow pace for 1 min.  
Walking at brisk pace for 1 min.  
Walking at very brisk pace for 1 min.  
Jogging at slow pace for 1 min.  
Running for 1 min.  
4.1 HOW TO DETERMINE YOUR OWNZONE  
OwnZone is easily determined by walking and jogging as instructed  
below. However, you are able to find your OwnZone with other  
exercise modes as well, e.g. exercising with a stationary bike. The  
principle is that you start exercising very slowly with light intensity  
and gradually increase your heart rate.  
1. Check that you have set your personal user information  
correctly.  
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7. At some point during the stages 15 you hear two beeps.  
This indicates that Polar Heart Rate Monitor has determined  
your exercising limits and you can continue your exercising.  
The determined heart rate limits are  
4.2 OWNZONE METHODS  
Polar Heart Rate Monitor uses multiple methods for determining  
your OwnZone. The primary method is based on measuring and  
analysing the heart rate variability during graded exercise (OZ.V).  
displayed for a few seconds.  
EXERCISE appears in the display.  
If your heart rate exceeds the safety limit during the determination,  
Polar Heart Rate Monitor picks up your latest OwnZone definition  
based on heart rate variability (OZ.L). Alternatively, if there is no  
previous determination in memory, OwnZone limits, which are  
based on your age predicted maximum heart rate (OZ.A), will be  
used. These methods ensure that the safest possible exercise zone  
is determined for you.  
You can recall the limits onto the display by bringing  
the wrist unit close to the transmitter.  
You can turn the OwnZone timing signals  
off by pressing and holding  
for two  
seconds before starting the OwnZone  
determination.  
The method used in defining the OwnZone is indicated after the two  
beeps as follows:  
Reset the stopwatch:  
If needed you can reset the stopwatch to zero and restart OwnZone  
determination:  
1. OZ.V (OwnZone Variability) and the currently determined  
OwnZone limits appear on the illuminated display.  
1. Stop the OwnZone determination by pressing START/STOP/OK.  
Heart rate limits for your previously determined  
OwnZone appear on the display.  
2. OZ.L (OwnZone Latest) and your previously determined  
OwnZone limits appear on the illuminated display.  
2. Stop the stopwatch by pressing START/STOP/OK.  
QUIT? appears in the display.  
3. To reset the stopwatch press and hold Down.  
The stopwatch will start blinking and RESET? text appears  
in the display.  
To reset the stopwatch keep pressing Down.  
4. To restart the stopwatch press START/STOP/OK.  
3. OZ.A (OwnZone Age) and your age-predicted heart rate  
limits appear on the illuminated display.  
You will also see which OwnZone level you have selected to use:  
BASIC (OwnZone Basic for allround exercising)  
HIGH (OwnZone High for exercising at moderate intensity)  
LOW (OwnZone Low for exercising at light to moderate intensity)  
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4.3 HOW TO USE PREVIOUSLY DETERMINED OWNZONE  
Every time you start the stopwatch and have the OwnZone option  
on, the Polar Heart Rate Monitor starts finding your OwnZone. You  
can determine your OwnZone for every exercise session separately.  
At least it should always be performed when changing exercise  
environment, exercise mode or if you have abnormal feelings about  
your physiological state when starting the exercise.  
However, you can choose to exercise with the latest OwnZone limits  
in case you are not willing to start the process redefining your  
OwnZone.  
1. Start the heart rate measurement and stopwatch as usual.  
OZ  
appears on the display.  
2. Press START/STOP/OK. Polar Heart Rate Monitor starts using  
your latest determined OwnZone.  
OZ.L and the values for your previously determined  
OwnZone appear momentarily on the illuminated display.  
In case there is no previously determined OwnZone in memory,  
Polar Heart Rate Monitor starts using your age predicted exercising  
limits.  
OZ.A and your age-predicted heart rate limits appear on the  
illuminated display.  
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5. FUNCTIONS DURING HEART RATE MEASUREMENT  
MEASURE  
EXERCISE  
Press and hold  
button sound on and off.  
Sound signal is on.  
for 2 seconds to turn the sound signal and the  
TIME  
IN ZONE  
OWNCAL  
A flashing heart rate reading also informs you of being outside your target  
zone.  
See Your Heart Rate  
You can see your heart rate in beats per minute. A flashing heart  
symbol indicates an ongoing heart rate measurement. The inner  
heart symbol flashes at the pace of your heart. The outline indicates  
that the heart rate reception is coded.  
The sound signal setting is saved i.e. the next time you start  
heart rate measurement the previous setting will be used.  
Swap the User  
You can swap the user in the beginning of an exercise when the  
stopwatch is not running yet.  
If there is - - reading on the display, there has not been heart rate reception  
for at least 5 minutes. Bring the wrist unit up to your chest near the  
transmitters Polar logo. The wrist unit starts looking for the heart rate again.  
To be able to swap the user you need to set preferences for two  
users.  
Illuminate the Display  
Press  
Press and hold Up  
Backlight is activated for a few seconds.  
or is displayed to indicate which one of the user  
settings are activated.  
Turn the Sound Signal and the Button Sound ON/OFF  
When appears in the display, you will hear an alarm sound with  
each heart beat if you go above the upper limit or below the lower  
limit of your Target Zone. You will hear a beep when pressing the  
buttons.  
The sound signal will be on in OwnZone determination. The sound  
signal will also alarm you at the end of the Fitness test.  
The following exercise will be recorded in the selected users file.  
Start/Stop the Stopwatch  
Press START/STOP/OK to start/stop the stopwatch.  
Exercise information will be stored in an exercise file only when  
the stopwatch is running.  
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You can pause the stopwatch by pressing START/STOP/OK.  
Repressing it will restart the stopwatch and the above calculations.  
Stopwatch (EXERCISE)  
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 the  
following information during the exercise:  
Check Your Heart Rate Limits  
While exercising you dont have to press any button to check the  
heart rate limits you are using. Just bring the wrist unit up to your  
chest near the transmitters Polar logo.  
The current exercising zone values and backlight will be on  
for a few seconds.  
Time of day (TIME)  
See Your Progress Bullets During Exercise  
A bullet appears for every 10 minutes exercise in Target Zone.  
Time spent in target zone (IN ZONE)  
Swap the Heart Rate Limits  
You can swap heart rate limits during the exercise while the  
stopwatch is running and you have set OwnZone on. You can select  
between OwnZone Basic, OwnZone High, OwnZone Low and  
manually set limits.  
Calorie expenditure (OWNCAL)  
The calorie counting feature must be set on  
to be able to see the OWNCAL display.  
Press and hold Up or Down.  
If you swap heart rate limits during exercise, the latest ones in use will  
be saved as measurement option settings and your next exercise will  
start with these limits.  
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6. STOP THE HEART RATE MEASUREMENT  
1. Press START/STOP/OK to stop the stopwatch.  
The stopwatch stops.  
QUIT? appears in the display.  
Heart rate measurement without exercising limits or calorie  
calculation continues.  
2. Press Up or Down to leave the Measure mode.  
Heart rate measurement stops.  
If you press and hold Down for 1.5 seconds, the stopwatch will start  
blinking and RESET? text appears in the display. You can restart the  
stopwatch by pressing START/STOP/OK. Or, if you want to reset the  
stopwatch keep pressing Down. The stopwatch will be reset and the  
current exercise information will be deleted.  
The Heart Rate Monitor wrist unit turns itself into Time of day mode within  
5 minutes in case you forget to quit the heart rate measuring mode after  
having stopped the stopwatch and taken the transmitter off your chest.  
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7. RECALLING TRAINING INFORMATION  
Average Heart Rate (AVERAGE Hr)  
Your latest training information is in the memory of the Polar Heart Rate  
Monitor until the next time you start the stopwatch. Then your previous  
training information will be replaced by the new one. Polar Heart Rate  
Monitor saves only one training file at a time. The training information  
is saved, if the stopwatch has been on more than one minute.  
You will see the average heart rate of your exercise session.  
Calories Expended During  
the Exercise (KCAL/ FAT)  
You will see how many kilocalories you have  
expended during the exercise and the fat  
percentage of the total energy expenditure.  
1. In the Time of day display, press Up or Down until you  
enter the FILE mode.  
FILE is displayed.  
2. Press START/STOP/OK to enter the training information recalling  
loop.  
Total Calorie Count (Tot. KCAL)  
The total calorie counter is a function, which memorises information for  
more than one exercise session. You will have a count for cumulative  
calories expended during several exercise sessions. This function allows  
you to follow the calorie count as a gauge of effective exercise e.g.  
during one week.  
3. Press Up or Down to recall the training information.  
Date  
The date of your last exercise session.  
Exercise Time (EXE. TIME)  
The exercise time is the time which you have exercised with the  
stopwatch running.  
You can subtract the total calorie amount.  
The kilocalories are subtracted by 10-kcal decrement.  
1. Start with the display showing Tot. KCAL.  
2. Press START/STOP/OK to enter the Tot. KCAL mode.  
The amount of total kilocalories starts flashing.  
3. You can now subtract the calories by pressing Down.  
4. Press START/STOP/OK to lock the desired amount.  
Exercise Time in the Target Zone (IN ZONE)  
The exercise time, which you have spent within your OwnZone or  
your self-defined target zone.  
Target Heart Rate Limits (LIMITS)  
You will see the target heart rate limits of your exercise.  
Once you have subtracted the Tot. KCAL value, you cannot return it.  
This function is useful in weight management, if you want to follow the  
combined effects of exercise and nutrition.  
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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.  
Latest OwnIndex  
You can see your OwnIndex based on your latest Polar Fitness Test  
and the date when it was carried out.  
0 appears.  
If you release the Down button, when RESET is flashing, the value  
is not reset.  
Total Exercise Time (Tot. TIME)  
The cumulative exercise time counter is a function, which memorizes  
information for more than one exercise session. You will have a count  
for the cumulative time of several exercise sessions. This function  
can be used as a gauge of exercise time e.g. during one week.  
To reset the cumulative exercise time count to zero:  
1. Start with the display showing Tot. TIME.  
2. Press START/STOP/OK to enter the Tot. TIME mode.  
The amount of cumulative exercise time starts flashing.  
3. Press and hold Down for a couple of seconds.  
RESET starts to flash.  
00:0000 appears.  
If you release the Down button, when RESET is flashing, the  
value is not reset.  
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8. OWNINDEX  
OwnIndex is a score which is comparable to VO2max, a commonly used  
descriptor of aerobic fitness. OwnIndex is a result of the Polar Fitness  
Test, which is an easy, safe and quick way to estimate maximal  
aerobic power. The OwnIndex is based on heart rate, heart rate  
variability at rest, body structure and self-assessed physical activity.  
8.1 FITNESS TEST SETTINGS  
To be able to carry out the Polar Fitness Test you need to do the  
following settings:  
Select your long-term physical activity level.  
Set the Fitness test mode on.  
Cardiovascular or aerobic fitness relates to how well your cardiovascular  
system works to transport oxygen to your body. The better the  
cardiovascular fitness, the stronger and more efficient your heart is.  
Set the Activity Level  
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 loop.  
USER SET is displayed.  
Having good cardiovascular fitness has many health benefits. For  
example, it decreases your risk of cardiovascular diseases, stroke  
and high blood pressure.  
3. Press START/STOP/OK to enter the user information loop.  
4. Press START/STOP/OK until ACTIVITY appears.  
ACTIVITY is displayed and LOW/MIDDLE/HIGH/TOP is flashing.  
5. Press Up or Down to select the right activity level.  
6. Press START/STOP/OK to lock your selection.  
USER SET is displayed.  
If you want to improve your cardiovascular fitness, it takes a  
minimum of 6 weeks of regular training to see a noticeable change.  
Less fit individuals see progress even more rapidly and for more  
active individuals more time is needed.  
7. To return to the Time of day display, press and hold START/  
STOP/OK.  
Cardiovascular fitness is best improved by exercise types which use  
large muscle groups. Such activities include e.g. walking, jogging,  
swimming, rowing, skating, cross-country skiing and cycling.  
Activity Level  
Assess your long-term physical activity level. Do not change your  
activity level description if your regular exercise habits have  
changed less than six months ago.  
To be able to follow your fitness progress start with measuring your  
OwnIndex a couple of times during the first two weeks to get a reliable  
baseline value. Thereafter repeat the test approximately once a month.  
Low  
Exercise is not a regular part of your life. You walk only for  
pleasure or occasionally exercise sufficiently to cause  
heavy breathing or perspiration.  
Polar Fitness Test is targeted to healthy adults.  
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Middle You participate regularly in recreational sports. For  
example, you run 5 miles/8km a week or spend 3060  
minutes a week in comparable physical activity. Or, your  
work requires modest physical activity.  
6. Press START/STOP/OK to lock your selection.  
7. To return to the Time of day display, press and hold START/  
STOP/OK.  
8.2 CARRYING OUT THE TEST  
To get reliable test results, there are the following basic  
requirements:  
High  
Exercise is an inseparable part of your life. You exercise  
regularly at least 3 times a week with heavy paced intensity.  
Exercise causes clear breathlessness and sweating. For  
example, you run regularly more than 10 miles/16 km a week  
or spend more than 1.52 hours in comparable physical  
activity.  
You should be relaxed and calm.  
The test can take place anywhere home, office, health club  
as long as the testing environment is peaceful. No disturbing  
noises (e.g. television, radio or telephone), no other people  
talking to you.  
Top  
You participate regularly in heavy physical exercise at least  
5 times a week. E.g. you exercise to improve performance  
for competitive purposes.  
Keep the testing place, time of day and environment the same  
every time the test is repeated.  
Avoid eating a heavy meal or smoking 23 hours prior to  
testing.  
Avoid heavy physical effort, alcoholic beverages or pharma-  
cological stimulants on the test day and the day before.  
Set the Fitness Test Mode On  
1. In the Time of day display press Up or Down until you  
enter the Options mode.  
OPTIONS is displayed.  
2. Press START/STOP/OK to enter the setting loop.  
USER SET is displayed.  
3. Press Up or Down until you come to the Fitness test  
setting mode.  
FIT. TEST ON/OFF is displayed.  
4. Press START/STOP/OK to enter the Fitness test setting loop.  
FIT. TEST is displayed.  
Prepare the Wrist Unit  
1. In the Time of day display press Up or Down until you  
come to the Fitness test mode.  
FIT. TEST is displayed.  
Relax Yourself for 1–3 Minutes  
2. Lay down, relax your muscles and mind.  
ON or OFF is flashing.  
5. Press Up or Down to select the test on.  
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Start the Test  
8.3 FITNESS TEST RESULT  
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.  
The test result, your OwnIndex, is most meaningful when comparing  
your individual values and changes in it. OwnIndex can also be  
interpreted according to your gender and age. Locate your OwnIndex  
on the following table to find out your current cardiovascular fitness  
classification, compared to those who are of same age and gender.  
If you want to have the sound signal on during the Fitness test, check there  
is  
in the display. Press and hold  
to have sound signal on. The  
sound signal will alarm you at the end of the test.  
7
4. It takes 35 minutes to carry out the test. Lie relaxed, dont  
raise arms or legs, avoid body movements during the test.  
Dont communicate with other people.  
Your current OwnIndex interpretation and the testing date  
are displayed.  
5. To return to the Time of day display after the test, press and  
hold START/STOP/OK.  
6
5
4
3
2
1
1–3 Increase exercise for health benefits and fitness.  
4
Maintain current exercise habits to ensure better health.  
Exercise increase recommended for fitness improvements.  
You can stop the test anytime during the test by pressing START/  
STOP/OK. The latest OwnIndex will not be replaced.  
FAILED TEST is displayed for a moment.  
5–7 Maintain current exercise habits for good health and  
fitness.  
Your latest OwnIndex interpretation and the test date are  
displayed.  
If the wrist unit does not succeed to receive your heart rate at the  
beginning or during the test, the test will fail. Check that the  
transmitter electrodes are wet and the elastic strap is snug enough.  
Restart the procedure.  
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Age  
1
2
3
4
5
6
7
FITNESS CLASSES  
MEN  
(years)  
Very poor  
Poor  
Fair  
Average  
Good  
Very good Excellent  
20-24  
25-29  
30-34  
35-39  
40-44  
45-49  
50-54  
55-59  
60-65  
< 32  
< 31  
< 29  
< 28  
< 26  
< 25  
< 24  
< 22  
< 21  
32-37  
31-35  
29-34  
28-32  
26-31  
25-29  
24-27  
22-26  
21-24  
38-43  
36-42  
35-40  
33-38  
32-35  
30-34  
28-32  
27-30  
25-28  
51-56  
49-53  
46-51  
44-48  
42-46  
40-43  
37-41  
35-39  
33-36  
57-62  
54-59  
52-56  
49-54  
47-51  
44-48  
42-46  
40-43  
37-40  
> 62  
> 59  
> 56  
> 54  
> 51  
> 48  
> 46  
> 43  
> 40  
44-50  
43-48  
41-45  
39-43  
36-41  
35-39  
33-36  
31-34  
29-32  
WOMEN  
< 27  
< 26  
< 25  
< 24  
< 22  
< 21  
< 19  
< 18  
< 16  
42-46  
41-44  
38-42  
36-40  
34-37  
32-35  
30-32  
28-30  
25-27  
27-31  
26-30  
25-29  
24-27  
22-25  
21-23  
19-22  
18-20  
16-18  
47-51  
45-49  
43-46  
41-44  
38-41  
36-38  
33-36  
31-33  
28-30  
> 51  
> 49  
> 46  
> 44  
> 41  
> 38  
> 36  
> 33  
> 30  
20-24  
25-29  
30-34  
35-39  
40-44  
45-49  
50-54  
55-59  
60-65  
32-36  
31-35  
30-33  
28-31  
26-29  
24-27  
23-25  
21-23  
19-21  
37-41  
36-40  
34-37  
32-35  
30-33  
28-31  
26-29  
24-27  
22-24  
The classification is based on 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.  
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9. CARE AND MAINTENANCE  
sports bag, if it is wet. Sweat and moisture can keep its electrodes  
wet and the transmitter activated, which shortens the battery life.  
Keep your transmitter out of extreme cold (below 14 ºF/ -10 ºC)  
and heat (above 122 ºF/ +50 ºC).  
Do not expose transmitter to direct sunlight for extended periods,  
such as by leaving it in a car.  
Your Polar Heart Rate Monitor is a high-tech instrument of superior  
design and workmanship and should be treated with care. The  
suggestions below will help you fulfill the warranty obligations and  
enjoy this product for many years to come.  
9.1 TAKING CARE OF YOUR POLAR HEART RATE MONITOR  
Connector  
9.2 BATTERIES  
Clean the connector regularly after use with a mild soap and  
water solution.  
Transmitter  
The estimated average battery life of Polar WearLink Transmitter is  
2 years (1h/day, 7 days/week). If your transmitter stops working, it  
might be due to the battery running out. We recommend that you have  
the battery replaced by an authorized Polar Service Center only.  
Never use alcohol or any abrasive material such as steel wool or  
cleaning chemicals on any part of thetransmitter.  
Do not dry the connector in any other way than with a towel.  
Rough handling may damage it.  
Never put the connector in a washing machine or a drier!  
You can, however, change the battery of the Polar WearLink  
Transmitter yourself by following the instructions below. To change  
the battery, you need a coin, sealing ring (some included in the  
product package) and battery (CR2025).  
Strap  
You can wash the strap in a washing machine at 104 º F/ +40 ºC.  
We recommend that you use a washing pouch.  
We recommend that you wash the strap after each time you have  
used it in pool water with a high chlorine content.  
Do not spin-dry the strap!  
1. Open the connectors battery cover by turning it counter-  
clockwise with the coin from the CLOSE position to the OPEN  
position. The cover pops out a little from its niche.  
2. Remove the battery cover from the connector, lift the battery from  
the niche with your fingers and replace it with a new battery.  
3. Remove the sealing ring of the battery cover and replace it with  
a new ring.  
Do not put the strap in a dryer!  
Do not iron the strap!  
Maintenance  
Store your transmitter in a cool and dry place. Do not store it in  
any kind of non-breathing material, such as a plastic bag or a  
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4. Place the negative (-) side of the battery against the connector  
and the positive (+) side against the cover.  
5. Put the battery in the connectors niche and put the cover on so  
that the arrow points to the OPEN position. Make sure that the  
covers 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 connectors surface.  
9.3 SERVICE  
We recommend that you have all service done by an authorized  
Polar Service Center only.  
Water resistance cannot be guaranteed after unauthorized service.  
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!  
In order to ensure the maximum life span of the connectors battery cover,  
open it only when you need to 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.  
Polar Wrist Unit  
The estimated average battery life of the Polar wrist unit is  
20 months in normal use (1 h / day, 7 days a week). Note also that  
excessive use of the backlight and the alarm signals will use the  
battery more rapidly.  
Do not open the Polar wrist unit yourself. To ensure the water  
resistance properties and the use of qualified components, the wrist  
unit battery should be replaced only by an authorized Polar Service  
Center. At the same time a full periodic check of the Polar Heart  
Rate Monitor will be done.  
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10. PRECAUTIONS  
exercise equipment, cellular phones or when you walk through  
electric security gates.  
10.1 USING A POLAR HEART RATE MONITOR IN A WATER  
ENVIRONMENT  
Your Polar Heart Rate Monitor is water resistant to 330 feet/100  
meters. To maintain the water resistance, do not operate the  
buttons of the wrist unit under water.  
Crosstalk  
The Polar wrist unit in non-coded mode of operation picks up  
transmitter signals within 3 feet/1 meter. Non-coded signals from  
more than one transmitter picked up simultaneously can cause an  
incorrect readout.  
Heart rate measurement in a water environment is technically  
demanding 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 the 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 signal.  
The ECG signal strength varies depending on the individuals  
tissue composition and the percentage of people who have  
problems in heart rate measuring is considerably higher in a  
water environment than in other use.  
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 Polar 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 flashing of 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 the 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.  
10.2 POLAR HEART RATE MONITOR AND INTERFERENCE  
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  
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It is important to be sensitive to your body’s reactions during  
exercise. If you feel unexpected pain or excessive fatigue when  
exercising, it is recommended to stop the exercise or continue at a  
lighter intensity.  
10.3 MINIMIZING POSSIBLE RISKS IN EXERCISING  
WITH A HEART RATE MONITOR  
Exercise may include some risk, especially for those who have been  
sedentary.  
Before starting a regular exercise program you are recommended to  
answer to the following questions for health status checking.  
If the answer is yes to any of the questions, we recommend to consult  
a doctor before starting an exercise program.  
Notice to persons with pacemakers, defibrillator or other  
implanted electronic device. Persons who have a pacemaker use  
the Polar Heart Rate Monitor at their own risk. Before starting use,  
we always recommend an exercise test under doctors supervision.  
The test is to ensure the safety and reliability of the simultaneous  
use of the pacemaker and the heart rate monitor.  
Have you not exercised for the past 5 years?  
Do you have high blood pressure?  
Do you have high blood cholesterol?  
If you are allergic to any substance that comes into contact with  
the skin or if you suspect an allergic reaction due to using the  
product, check the listed materials in the "Technical Specifications"  
chapter. To avoid any skin reaction risk with the transmitter, wear it  
over a shirt. However, moisten the shirt well under the electrodes to  
ensure flawless operation.  
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 medicaltreatment?  
Do you use a pacemaker or another implanted electronic device?  
Do you smoke?  
The combined impact of moisture and intense abrasion may cause a black  
color, which might stain light-colored clothes especially, to come off the  
transmitter's surface.  
Are you pregnant?  
Note that in addition to exercise intensity, medications for heart,  
blood pressure, psyche, asthma, breathing etc. as well as some  
energy drinks, alcohol and nicotine, can affect heart rate.  
If you use insect repellent on your skin, you must ensure that it does not  
come into contact with the transmitter!  
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11. FREQUENTLY ASKED QUESTIONS  
Relax for 510 minutes before exercising by sitting down and  
decreasing your heart rate.  
What should i do if...  
8. For a small percentage of people the heart rate variability will  
not totally disappear with increasing workload. In this case the  
age-predicted limits are the best estimation for the exercising  
zone.  
...OwnZone determination only seldom gives me heart rate limits  
which 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 transmitter 1520 minutes prior to the start of your  
exercise to ensure good adaptation between the electrodes and  
your skin.  
4. Start the first stage of determining your OwnZone sufficiently  
slowly. If you obtain the heart rate limits based on age (OZ.A)  
within the first 2 minutes you have raised your heart rate too quickly.  
The heart rate reading should not rise over 20 beats/minute from  
the starting level. During the first stage you can, for example, put  
on your sports clothing.  
5. If you reach the OwnZone limits based on age (OZ.A) or the  
previously determined OwnZone limits based on your heart rate  
variability (OZ.L) only after 5 minutes from starting specification  
you have not raised your heart rate sufficiently  
rapidly. Raise your heart rate more quickly during the OwnZone  
determination.  
6. If you have always used walking and running to determine your  
OwnZone, walking uphill, cycling or using an ergometer may  
work better for you.  
7. Stress or heavy mental loading may reduce your heart rate  
variability so that the needed point where the heart rate  
variability vanishes cannot be measured.  
...the OwnZone limits based on heart rate variability (OZ.V) vary  
considerably?  
Heart rate variability reacts sensitively to all changes taking place  
in the body and environment. The OZ.V heart rate limits are affected  
by, amongst others, your daily state of fitness, the time of OwnZone  
determination, the type of exercise and state of mind. The lower  
limit of the OZ.V heart rate limits can change for the same person  
by as much as 30 beats.  
However it is important that the feeling of exercise carried out in  
the OwnZone is light or moderate. For example if you raise your  
heart rate too rapidly after the first stage, you may get too high  
OwnZone heart rate limits. If the OwnZone limits seem to be too  
high we recommend that the OwnZone determination is done again.  
...there is no heart rate reading (- -)?  
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  
the close vicinity of the Polar wrist unit, such as TV sets, mobile  
phones, CRT monitors etc.  
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4. Have you had a cardiac event which may have altered your ECG  
waveform? In this case consult your physician.  
...there are no reactions to any buttons?  
Reset the Polar Heart Rate Monitor. Resetting clears watch settings  
which will return to the default settings. User information and  
measurement options settings will be saved.  
...heart symbol flashes irregularly?  
1. Check that your Polar 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.  
1. Press the RESET button with a pen tip.  
Display becomes full of digits.  
2. Press any of the four button once.  
The Polar Heart Rate Monitor enters the Time of day display.  
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).  
If you don't press any button after reset within one minute the wrist  
unit goes to the battery saving mode.  
5. Cardiac arrythmia may cause irregular readings. In this case  
consult your physician.  
...the display is blank or fading?  
The Polar Heart Rate Monitor is in battery saving mode when it  
leaves the factory. Wake up by pressing START/STOP/OK button  
twice. The Polar Heart Rate Monitor enters the Time of day display.  
...other person with heart rate monitor is causing interference?  
Your training partner may have coincidentally activated exactly the  
same code as you. In this case keep distance to your training  
partner or proceed as follows:  
1. Stop the stopwatch and heart rate measurement.  
2. Take the transmitter off your chest for 10 seconds.  
3. Put the transmitter back and start the heart rate measurement  
again.  
Usually the first sign of a discharged battery is fading of the digits  
when using the backlight. Have the batteries checked.  
...the battery of the wrist unit must be replaced?  
We recommend having all service done by an authorized Polar  
Service Center. This is especially necessary to ensure the warranty  
remains valid and is not affected by incorrect repair procedures  
done by an unauthorized agent. Polar Service will test your wrist  
unit for water resistance after battery replacement and make a full  
periodic check of the complete Polar Heart Rate Monitor.  
...heart rate reading becomes erratic or extremely high?  
You may have come within range of strong electromagnetic signals  
which cause erratic readings on the wrist unit display. Check your  
surroundings and move further away from the source of  
disturbance.  
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12. POLAR GLOSSARY  
Indicates coded transmission of heart rate.  
HRmax: Maximum heart rate.  
The inner heart flashes to the beat of your heart.  
IN ZONE: Exercising time in Target Zone.  
In the Time of day mode indicates that the alarm is on. In the measure mode  
indicates that the sound signal will alarm if you are exercising outside your Target  
Zone.  
KCAL: Indicates the energy expenditure of your exercise session.  
LIMITS: Manually set target zone limits are determined as percentages of age  
predicted or measured maximum heart rate. The percentages are converted into  
heart rate beats per minute.  
Progress bullets in the measure mode.  
One bullet = 10 minutes in target zone.  
AGE: Insert your age in User settings.  
ALARM: Indicates the alarm clock in watch settings.  
AM/PM: 12 hour mode of time.  
MEASURE: Heart rate measurement mode, stopwatch is off.  
OPTIONS: Setting mode for user information, heart rate measurement options and  
watch functions.  
OWNCAL: Calorie expenditure during exercise.  
AVERAGE Hr: Average heart rate of the exercise.  
OWNINDEX: OwnIndex is a score which is comparable to VO2max. OwnIndex is a result  
of the Polar Fitness Test.  
OWNZONE, OZ.: Target zone which Polar Heart Rate Monitor determines for you.  
OwnZone is an individual guide for light to moderate exercise intensity.  
Coded heart rate transmission: Polar coded transmitter automatically locks in a  
code to transmit your heart rate to your wrist unit. In coded transmission the wrist  
unit accepts heart rate from your Polar coded transmitter only. Coding significantly  
reduces crosstalk caused by other users of heart rate monitors. However, it does not  
necessarily reduce all environmental interference.  
Electrodes: The electrode areas are on the backside of the transmitter.  
EXERCISE: Heart rate measurement mode, stopwatch is on and the exercise  
information is recorded.  
OZ  
Indicates OwnZone determination procedure.  
OZ.A: Indicates OwnZone limits which are determined according to your age.  
OZ.L: Your latest OwnZone limits.  
OZ.V: Indicates currently measured OwnZone limits which are based on your heart  
rate variability.  
EXE. TIME: Total exercise time.  
FAT: Indicates the fat percentage of the total calorie expenditure.  
FILE: File mode to recall training information.  
Heart rate: The number of heart beats per minute (bpm)  
Heart rate variability: Fluctuations of interbeat intervals. Heart rate variability of a  
healthy subject is in general large in resting conditions and during light exercise.  
Heart rate variability gradually disappears when exercise becomes more intense and  
heart rate increases.  
SEX: Indicates the gender (Male or Female) in User settings.  
Target zone, TZ: The area between the upper and lower target zone limits. Can be  
defined automatically by Polar Heart Rate Monitor or manually by yourself.  
TIME: Indicates the time of day in the watch settings.  
Time of day mode: Display showing time of day.  
Tot. KCAL: Cumulative total calorie expenditure of your exercise.  
Tot. TIME: Cumulative total exercise time of your exercise sessions.  
USER SET: Indicates the setting loop for your personal information.  
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13. TECHNICAL SPECIFICATIONS  
Polar Heart Rate Monitor is designed to indicate the level of physiological strain and  
intensity in sports and exercise. No other use is intended or implied. Heart rate is  
displayed as number of heart beats per minute (bpm).  
Back Case, Extend  
Link Cover's and  
wrist strap buckle:  
Stainless steel complying with the EU Directive 94/27/EU  
and its amendment 1999/C 205/05 on the release of  
nickel from products intended to come into direct and  
prolonged contact with the skin.  
Polar Connector  
Battery type:  
CR 2025  
Battery sealing ring:  
O-ring 20.0 x 1.0  
Material FPM  
Default Settings  
Time of day  
Alarm  
Battery life:  
Average 1300 hours of use  
24h  
OFF  
1
Operating temperature: 14 °F to 122 °F / -10 °C to +50 °C  
Material:  
Polyamide  
User ID  
Water resistance:  
To 100 feet/30 meter  
Weight  
00  
Height  
00  
Strap  
Age  
0
Material:  
Polyurethane, polyamide, nylon, polyester and elasthane  
Sex  
Activity  
OwnZone  
Upper Limit (manual)  
Lower Limit (manual)  
OwnCal  
Male  
Low  
OFF  
160  
80  
Wrist Unit  
Battery type:  
Battery life:  
CR 2032  
Average 20 months (1 h / day, 7 days / week)  
Operating temperature: 14 °F to 122 °F/-10 °C to +50 °C  
Water resistance:  
OFF  
OFF  
to 330 feet/100 meters  
1bpm  
Polar Fitness Test  
Accuracy of formula for  
age based OwnZone heart  
rate limits (OZ.A):  
Accuracy of heart rate  
measurement:  
Limit Values  
Chronometer  
Heart rate limits  
Kcal  
23 h 59 min 59 s  
30240 bpm  
99999 kcal  
1% or 1 bpm, whichever larger, definition applies to  
steady state conditions  
Tot. kcal  
999999 kcal  
Tot. time  
9999 h 59 min 59 s  
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14. 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.  
marked with a ® symbol in this user's manual or in the package of this product are  
registered trademarks of Polar Electro Oy.  
This CE marking shows compliance of this product with Directive 93/42/EEC.  
Polar Electro Oy is a ISO 9001:2000 certified company.  
Please keep the receipt or International Guarantee Card, which is your proof of  
purchase!  
The guarantee does not cover the battery, damage due to misuse, abuse, accidents  
or non-compliance with the precautions; improper maintenance, commercial use,  
cracked or broken cases.  
Guarantee does not cover any damage/s, losses, costs or expenses, direct, indirect  
or incidential, 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 consumers statutory rights under applicable  
national or state laws in force, or the consumers rights against the dealer arising  
from their sales/ purchase contract.  
This product is protected by one or several of the following patents:  
FI 88223, DE 4215549, FR 92.06120, GB 2257523, HK 113/1996, SG 9591671-4,  
US 5491474, FI 88972, DE 9219139.8, FR 92.09150, GB 2258587, HK 306/1996,  
SG 9592117-7, US 5486818, FI 96380, US 5611346, EP 665947, DE 69414362,  
FI 68734, DE 3439238, GB 2149514, HK 812/1989, US 4625733, FI 100924,  
FI 100452, US 5840039, FI 4150, DE 20008882.3,US 6477397, FR 0006504, FI 4069,  
US 6272365, FR 9907823, GB 2339833, DE 29910633, FI 104463, US 6183422,  
FI 4157, DE 20008883.1, FR 0006778, WO 97/33512, GB 2326240,FI 107776,  
US 6327486, US 6277080, US 6361502, US 5719825, US 5848027, EP 1055158.  
Other patents pending.  
Copyright © 2003-2004  
Polar Electro Oy, FIN-90440 KEMPELE, Finland  
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's manual or in the  
package of this product are trademarks of Polar Electro Oy. The names and logos  
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15. 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 manufacturers  
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.  
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INDEX  
Bullets in the display during exercise .................................... 63  
Button sound ON/OFF ............................................................ 62  
Buttons and their functions ................................................... 48  
Care and maintenance .......................................................... 71  
Check exercise information .................................................... 63  
Check your heart rate limits .................................................. 63  
Disclaimer ............................................................................. 80  
Exercise reminder at full hours .............................................. 49  
Fitness test settings .............................................................. 67  
Frequently asked questions ................................................... 75  
Functions during heart rate measurement ............................ 62  
Glossary ................................................................................. 77  
Guarantee .............................................................................. 79  
Illuminate the display ............................................................ 62  
Latest OwnIndex .................................................................... 66  
Modes and their functions ..................................................... 49  
OwnCal calorie consumption ................................................. 54  
OwnCal calorie counter ON/OFF ............................................. 53  
OwnIndex ............................................................................... 67  
OwnZone ................................................................................ 59  
OwnZone ON/OFF ................................................................... 52  
Polar Fitness Test ON/OFF ...................................................... 54  
Precautions ........................................................................... 73  
Recalling training information .............................................. 65  
Reset stopwatch .............................................................. 60, 63  
Reset the total calorie consumption count ............................ 66  
Reset the total exercising time .............................................. 66  
Return to Time of day display ................................................ 49  
See your heart rate ................................................................ 62  
See your progress during exercise .......................................... 63  
Setting activity level .............................................................. 51  
Setting age ............................................................................ 51  
Setting heart rate limits manually ......................................... 52  
Setting height ........................................................................ 51  
Setting measurement options ................................................ 52  
Setting sex ............................................................................. 51  
Setting the alarm .................................................................. 55  
Setting the date ..................................................................... 56  
Setting the time of day .......................................................... 56  
Setting user 1 or 2 ................................................................. 50  
Setting user information ........................................................ 50  
Setting weight ....................................................................... 51  
Sound signal ON/OFF ............................................................. 62  
Start the heart rate measurement ......................................... 58  
Start/stop the stopwatch ....................................................... 62  
Stop the heart rate measurement .......................................... 64  
Subtract the total calorie expenditure amount ...................... 65  
Swap the heart rate limits ..................................................... 63  
Swap the user ........................................................................ 62  
Technical specifications ........................................................ 78  
ENGLISH  
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