Polar Electro F11 User manual

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Contents
1. GETTING STARTED ............................ 3
Get to Know Your Polar F11 .................. 3
Enter Basic Settings .......................... 4
2. BEFORE EXERCISE............................. 5
Wear the Transmitter ......................... 5
Test Your Fitness Level ....................... 6
Get Your Workout Program .................. 10
3. DURING EXERCISE............................15
Record Your Exercise........................15
Buttons During Exercise .....................16
Views During Exercise ....................... 17
Stop Recording and View Summary .........19
4. AFTER EXERCISE .............................20
Diary..........................................20
Follow-Up.....................................22
Files ..........................................23
Data Transfer.................................27
5. SETTINGS.....................................28
Exercise Settings.............................28
OwnZone......................................30
Other Settings................................32
6. CUSTOMER SERVICE INFORMATION ......... 35
Caring for Your Heart Rate Monitor .........35
Precautions ..................................38
Troubleshooting..............................42
Technical Specification .....................43
Guarantee and Disclaimer ................... 44
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1. GETTING STARTED
Get to Know Your Polar F11
Wrist Unit displays and records your
heart rate and other exercise data
during exercise. Buttons:
UP/DOWN: Move thru menu and
selection lists, and adjust values.
OK: Enter menu and confirm selections.
LIGHT: Illuminate display.
BACK: Exit menu and return to previous
level. Cancel selection and leave setting
unchanged.
Transmitter sends the heart rate signal
to the wrist unit. The transmitter
consists of a connector and strap.
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Getting Started 3

Enter Basic Settings
1. To activate your Polar F11, press OK twice.
Once activated, it cannot be switched off!
2. WELCOME TO POLAR FITNESS WORLD is displayed.
Press OK.
3. Language: Select ENGLISH, DEUTSCH, ESPAÑOL,
FRANÇAIS or ITALIANO with UP/DOWN. Press
OK.
4. START WITH BASIC SETTINGS is displayed. Press
OK.
5. Time: Select either 12 H or 24 H.
6. Date: Enter date; dd = day, mm = month, yy =
year.
7. Units: metric (KG/CM) or imperial (LB/FT). By
selecting LB/FT, calories are displayed as Cal,
otherwise they are shown as kcal.
8. Weight: Enter your weight. To change units,
press and hold LIGHT.
9. Height: Enter your height. In LB/FT format, first
enter feet then inches.
10. Birthday: Enter your date of birth; dd = day,
mm = month, yy = year.
11. Sex: Select MALE or FEMALE.
12. SETTINGS OK? is displayed. YES: settings are
accepted and saved. The display returns to
Time mode. NO: Basic settings can still be
changed.
Press BACK to return to the data you want to
change.
After saving the basic settings, the F11 enters
Time mode.
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4Getting Started

2. BEFORE EXERCISE
Wear the Transmitter
Wear the transmitter to measure heart rate.
1. Wet the electrode areas of the strap under running water and
make sure that they are well moistened.
2. Attach the connector to the strap. Adjust the strap length to fit
snugly and comfortably.
3. Tie the strap around your chest, just below the chest muscles,
and attach the hook to the other end of the strap.
4. Check that the wet electrode areas are firmly against your skin
and that the Polar logo of the connector is in a central, upright
position.
Detach the connector from the strap when not in use.
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Before Exercise 5

Test Your Fitness Level
The Polar Fitness TestTM is an easy, safe, and
quick way to measure your aerobic
(cardiovascular) fitness at rest. The Polar Fitness
Test is developed for healthy adults.
Polar OwnIndex is a result of this test. It is
comparable to maximal oxygen uptake (VO2max),
which is commonly used to evaluate aerobic
fitness. Your OwnIndex reading is most meaningful
when comparing your individual values over time.
To make sure the test results are reliable, the
following basic requirements apply:
•The more relaxed you are and the more peaceful
the testing environment is the more accurate the
test result. (No television, telephone or other
people talking to you.)
•Repeat the test always in similar conditions and
on the same time of day.
•Avoid heavy physical effort, alcohol and
unprescribed pharmacological stimulants on the
test day and the day before. Avoid eating a heavy
meal and smoking 2-3 hours prior to the test.
You can stop the test at any time by pressing
BACK.
Read more about Fitness on Polar Article Library
at http://articles.polar.fi.
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6Before Exercise

Perform Polar Fitness Test
Before you start, make sure that your user settings
are correct!
1. Wearing the transmitter, lie down and relax for
1-3 minutes.
2. Select Test > TEST. The fitness test begins
instantly.
3. Approximately 5 minutes later, a beep indicates
the test has ended. OwnIndex is displayed with
a numerical value and a written fitness level
description.
4. Press OK and UPDATE USER SET? is displayed.
Select Yes to save the OwnIndex value to your
User Settings and Fitness Test Trend menu.
Select No only if you know your VO2max value,
and if it differs more than one fitness level
class from the OwnIndex result. Your OwnIndex
value is saved only to the Fitness Test Trend
menu.
Troubleshooting:
•Activity > You have not set your activity level in
User Settings. Read more information on page
33.
•USER SETTINGS MISSING > Press OK to complete
all your settings.
•Fitness Test Failed > Your most recent
OwnIndex value is not replaced.
•No heart rate shown > Test fails. Check that the
transmitter electrodes are moist enough and that
the strap is snug enough around your chest.
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Before Exercise 7

Fitness Test Results
Your OwnIndex is most meaningful
when comparing your individual values
and changes in them over time.
OwnIndex can also be interpreted based
on gender and age. Locate your
OwnIndex on the table, and find out
how your aerobic fitness compares to
others of the same gender and age.
This classification is based on a
literature review of 62 studies where
VO2max was measured directly in
healthy adult subjects in the USA,
Canada and 7 European countries.
Reference: Shvartz E, Reibold RC:
Aerobic fitness norms for males and
females aged 6 to 75 years: a review.
Aviat Space Environ Med; 61:3-11,
1990.
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8Before Exercise

Fitness Test Trend
Select Test > TREND
In the Trend menu, you can see how your
OwnIndex value has been developing. Up to 47
OwnIndex values and respective dates can be
included in the display.
To delete an OwnIndex value, press and hold
LIGHT. DELETE VALUE? is displayed. Select YES.
Generally, it takes an average of six weeks of
regular training to improve your aerobic fitness
noticeably. To best improve your aerobic fitness,
you need to exercise large muscle groups.
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Before Exercise 9

Get Your Workout Program
The Polar Keeps U Fit - Own Workout Program
guides towards your fitness goals.
1. Select Program > CREATE.
2. Your latest OwnIndex value is displayed. Adjust
the value if required.
3. Select your exercise Target:
MAXIMIZE your fitness level: You have been
exercising regularly for at least 10-12 weeks
and are able to train nearly every day. The
program recommends about 5 h/week in 4-6
sessions.
IMPROVE your fitness level: You are able to
exercise regularly. The program recommends
about 3 h/week, in 3-5 sessions.
MAINTAIN your fitness level: If you have not
exercised recently, this is a good place to start.
The program recommends about 1½ h/week in
2-3 sessions.
4. Select the number of times a week you want to
exercise (Exe.Count).
5. YOUR PERSONAL PROGRAM and your weekly
exercise targets are displayed in a few seconds.
Scroll UP and DOWN to examine your program
in different views.
Troubleshooting:
•OWNINDEX MISSING. DEFAULT USED > Perform
Polar Fitness Test.
•START WITH BASIC SETTINGS > Press OK and
complete your personal settings.
•OVERWRITE CURRENT? > Select YES to create a
new program and to replace the excising one.
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10 Before Exercise

View Your Workout Program
Select Program > EDIT
Weekly Targets
Number of exercise sessions per week
Total exercise time per week
Total calories to expend per week
Weekly HR Zones shows the heart rate intensity zone, Light / Moderate / Hard, of your
weekly workout
The height of the bar indicates the weekly time that should be spent in each exercise intensity zone.
To view the time to be spent in each intensity zone, press OK. To return to the Weekly HR Zones view,
press BACK.
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Before Exercise 11

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

Edit Your Workout Program
•To add an exercise session select Program >
EDIT > Weekly Exercises > ADD. Enter
Duration. Press DOWN to view the added
exercise session's heart rate intensity zones.
•To edit the duration of an exercise session in
program select Program > EDIT > Weekly
Exercises > The exercise you wish to edit.
Select YES to EDIT DURATION?. Adjust the
duration and press OK.
When you edit your programmed exercises, the
rest of the data regarding that exercise session
and your weekly exercise targets are
automatically updated.
•To delete an exercise session select Program >
EDIT > Weekly Exercises > The exercise you
wish to delete.
Press and hold LIGHT. Select YES to DELETE
EXERCISE? and ARE YOU SURE?.
After you have deleted an exercise session, you
cannot restore it!
•To turn your workout program on/off, select
Program > SETTINGS > ON/OFF.
When your program is switched off, it remains in
the memory but the exercise targets do not show
in the Diary view and you cannot select program
exercise sessions in the Exercise menu.
Troubleshooting
•Empty > Create a program.
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Before Exercise 13

Program Settings
Select Program > SETTINGS
OWNZONE: Turning OwnZone on means that your
heart rate monitor determines your target heart
rate zone automatically in the beginning of every
exercise. The OwnZone function recommends for
optimal exercise intensity based on your current
condition. Note that switching OwnZone on/off
affects all program exercises. For more information
on Polar OwnZone, see page 30.
RENAME: You can rename each exercise session by
using eight letters.
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14 Before Exercise

3. DURING EXERCISE
Record Your Exercise
1. Wear the transmitter and wrist unit. Start heart
rate measurement by pressing OK. Preferably,
there should be no other heart rate monitors
nearby (within 1m / 3ft) to avoid interference.
2. Within 15 seconds, your heart rate appears on
the display.
3. Press OK.Exercise and the name of the next
exercise session alternate in the top row.
Record the exercise session by selecting START
and pressing OK.
You can change your exercise session and
adjust Exercise settings by selecting SETTINGS.
For more information, see page 28.
4. Press BACK to stop recording. Select EXIT to
view an exercise summary.
Troubleshooting:
•Your exercise information is saved only if the
stopwatch has been on for more than one
minute.
•OwnZone > Your heart rate monitor has started
to determine your target heart rate zone
automatically. Skip the process by pressing OK.
In this case, if you have not determined your
OwnZone before, your age-based heart rate limits
are used. For more information on determing
OwnZone, see page 31.
•START WITH BASIC SETTINGS > Press OK to
complete your Basic settings.
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During Exercise 15

Buttons During Exercise
LIGHT
•Press once and the display will light up with every button press.
•Press and hold to lock or unlock buttons.
BACK
•Pause / exit exercise recording.
UP / DOWN
•Change exercise mode view.
•Press and hold UP to customize Exercise and Calories views.
Choose the upper row information from Time of day,
Calories/Stopwatch and Fitness bullets. A fitness bullet appears
for every 10 minutes in the target zone equaling one hour in total
if all the bullets appear.
OK
•Press and hold to change exercise settings without pausing the
exercise recording.
Bring the wrist unit near the
transmitter to see the time
of day in Exercise mode.
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16 During Exercise

Views During Exercise
View combinations of exercise data. Switch displays with UP/DOWN.
Exercise
Stopwatch
Heart rate
Calories
The calories expended
Heart rate
InZone view is only displayed when you have set heart rate limits active.
InZone symbol and time spent in zone*
Lower / upper limit values and Zone Pointer
Heart rate
*Smiley face means that OwnZone determination was succesful.
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During Exercise 17

HR zones are only displayed when you have selected a program exercise
The time spent in your present intensity zone
The intensity zone symbol shows you the zone you are in at the moment
The target intensity zone bar is highlighted, if you are within your target zone
Heart rate
Exercise targets are only displayed when you have selected a program exercise
Exercise name
Target duration
Target calories
Heart rate
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18 During Exercise

Stop Recording and View Summary
Press BACK to pause exercise recording. Select EXIT to stop recording and to view a Summary of your
exercise session:
Summary
Exercise duration (hh.mm.ss)
Calories burned during exercise (Cal/kcal)
The maximum (max) and average (avg) heart rate of the exercise session (bpm/%HRmax) alternate
Detach the transmitter connector from the strap and rinse the strap under running water after every use.
Wash the strap regularly in a washing machine or at least after every fifth use. This ensures reliable
measurement and maximizes the life span of the transmitter.
For complete instructions, consult Care and Maintenance.
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During Exercise 19

4. AFTER EXERCISE
Diary
In the Diary, you can compare achieved exercise duration, quantity and calories in different intensity
zones to your target values. Diary contains data for the current calendar week only, and records exercise
data only if the session lasts at least ten minutes.
To enter Diary, on Time display, press UP.
Diary
The three bars stand for exercise count (#), exercise time (Ø) and expended calories (c).
Press OK and UP/DOWN to examine more details.
Exe.Count / Exe.Time / Calories
Weekly target exercise count/duration/calories (The relevant bar is highlighted.)
The total exercise count/duration/expended calories you have achieved
Press BACK to return the Diary view. Press DOWN to enter the HR zones view.
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20 After Exercise