Polar Electro F55 User manual

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Press OK to enter the menu.
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User Manual
Polar F55™
Manufactured by
Polar Electro Oy
Professorintie 5
FIN-90440 KEMPELE
Tel [phone]
Fax [phone]
www.polar.fi
17928481.01 ENG B

Dear customer,
Congratulations on your purchase of a new Polar Fitness Heart Rate Monitor!
The Polar Fitness heart rate monitor helps you to achieve your personal fitness goals.
The Polar fitness heart rate monitor includes the Polar Keeps U Fit™ - Own Workout Program, which gives you
guidance how much you need to exercise to achieve your personal fitness goals. Additionally, you can create a
Polar Body Workout™, which helps you in strength training.
The Polar Keeps U Fit - Own Workout Program is based on and personalized by using your current aerobic
fitness level, measured with the Polar Fitness Test™. Enter your program choice and the amount of exercise,
and the Polar Fitness heart rate monitor provides you with an exercise program. Use the Polar heart rate monitor
during your exercise sessions and check the recorded data from the electronic Diary after exercising. In the
Diary you can compare and chart your progress against your targets. Perform the Fitness Test once a month
and see how your fitness level is proceeding over the long-term.
This manual contains the information you need to use and maintain your product. Please read this through to
understand how to use the functions and to get the most out of your Polar heart rate monitor.
Please also check our web sites for the best product and training tips and other value adding services:
www.polarpersonaltrainer.com and www.polar.fi
POLAR F55 QUICK GUIDE
OK OK OK OK OK OK
START
SETTINGS
Back
WATCH
HR SET
USER
GENERAL
Back
DAILY
WEEKLY
TOTALS
Back
TEST
TREND
Back
CARDIO
BODY
Back
START
TREND
Back
OK
Press Press Press Press Press Press
Monitor
information such
as your heart
rate and calories
burned during
your exercise
sessions.
Press
View detailed
information
on your latest
exercise sessions,
as well as
the long-term
information on
your exercises.
Change alarm,
time of day, and
other settings.
Perform the Polar
Fitness Test and
view your long-
term progress.
Create and edit
Polar Keeps U
Fit - Own Workout
Program and
Polar Body
Workout.
Perform relaxation
session and view
your long-term
relaxation values.
Transfer data
between wrist
unit, web service,
and mobile
phone.
Compare achieved exercise values against your weekly targets,
and see if you are achieving your targets as planned.
Press
Back

5
ENGLISH
1. GETTING STARTED - PERSONALIZE YOUR POLAR F55 ...................................................................................................... 8
1.1 PRODUCT ELEMENTS .............................................................................................................................................. 8
1.2 WRIST UNIT BUTTONS AND SYMBOLS...................................................................................................................... 9
1.3 BASIC SETTINGS ................................................................................................................................................... 11
1.4 MEASURING YOUR HEART RATE ............................................................................................................................ 13
2. TEST YOUR FITNESS LEVEL - GET YOUR OWNINDEX....................................................................................................... 15
2.1 PERFORMING THE FITNESS TEST........................................................................................................................... 16
2.2 FITNESS TEST TREND ............................................................................................................................................19
3. SET YOUR GOAL - CREATE WORKOUT PROGRAM ............................................................................................................21
3.1 KEEPS U FIT - OWN WORKOUT PROGRAM ..............................................................................................................21
3.1.1 Creating Your Program............................................................................................................................. 22
3.1.2 View and Edit Your Program..................................................................................................................... 24
3.1.3 Program Settings ..................................................................................................................................... 30
3.1.4 Update Your Program............................................................................................................................... 32
3.2 POLAR BODY WORKOUT ........................................................................................................................................ 33
3.2.1 Creating Your Body Workout..................................................................................................................... 34
3.2.2 View and Edit Your Body Workout............................................................................................................. 35
3.2.3 Body Workout Settings ............................................................................................................................. 38
CONTENTS

6ENGLISH
4. REACH YOUR GOAL - START EXERCISING.......................................................................................................................39
4.1 STARTING EXERCISE RECORDING..........................................................................................................................39
4.2 FUNCTIONS DURING EXERCISE ............................................................................................................................. 40
4.3 STOPPING THE EXERCISE...................................................................................................................................... 47
4.4 EXERCISE SETTINGS ............................................................................................................................................. 48
4.5 OWNZONE ............................................................................................................................................................. 52
5. FOLLOW-UP YOUR ACHIEVEMENTS ................................................................................................................................ 55
5.1 DAILY FILE............................................................................................................................................................. 55
5.2 WEEKLY FILE ......................................................................................................................................................... 58
5.3 TOTALS FILE .......................................................................................................................................................... 59
5.4 DIARY.................................................................................................................................................................... 61
5.5 WEEKLY AND MONTHLY FOLLOW-UP ...................................................................................................................... 64
6. REMEMBER TO RELAX - GET YOUR OWNRELAX............................................................................................................... 66
6.1 PERFORMING THE RELAXATION SESSION...............................................................................................................66
6.2 INTERPRETATION OF THE RESULTS ........................................................................................................................ 68
6.3 RELAXATION TREND .............................................................................................................................................. 70
7. GET EXTRA BENEFIT FROM POLAR APPLICATIONS - DATA COMMUNICATION..................................................................72
8. SETTINGS ....................................................................................................................................................................... 73
8.1 WATCH SETTINGS .................................................................................................................................................. 73
8.2 HEART RATE SETTINGS.......................................................................................................................................... 81
8.3 USER SETTINGS .................................................................................................................................................... 82
8.4 GENERAL SETTINGS .............................................................................................................................................. 86

7
ENGLISH
9. CARE AND MAINTENANCE............................................................................................................................................... 88
10. PRECAUTIONS ................................................................................................................................................................ 90
10.1 INTERFERENCE DURING EXERCISE ....................................................................................................................... 90
10.2 MINIMIZING POSSIBLE RISKS WHEN EXERCISING.................................................................................................. 91
11. FREQUENTLY ASKED QUESTIONS....................................................................................................................................92
12. TECHNICAL SPECIFICATION ........................................................................................................................................... 94
13. LIMITED POLAR INTERNATIONAL GUARANTEE ................................................................................................................96
14. DISCLAIMER................................................................................................................................................................... 97
15. INDEX............................................................................................................................................................................. 98

8ENGLISH
1.1 PRODUCT ELEMENTS
The Polar fitness heart rate monitor set consists of the
following items:
1. GETTING STARTED - PERSONALIZE YOUR POLAR F55
Wrist Unit
The wrist unit includes Polar
Keeps U Fit - Own Workout
Program. You can create,
update, and monitor your
Program with the wrist unit.
Polar WearLink™+ Coded
Transmitter
Transmitter sends the heart
rate signal to the wrist unit.
The transmitter consists of a
connector and strap.
User Manual with Quick Guide
This User Manual contains the necessary information on
using your Polar fitness heart rate monitor. For a quick
reference, take the function map included in the Quick
Guide with you when exercising.
Data Communication
Your Polar fitness heart rate monitor offers you the option
of transferring data between your wrist unit and PC. For
further information, see the chapter Get Extra Benefit From
Polar Applications - Data Communication.

9
ENGLISH
1.2 WRIST UNIT BUTTONS AND SYMBOLS
Note: Pressing a button briefly (approximately one second) has a different effect than pressing and holding the button for a longer period of
time (at least two seconds).
Light
• Switch the backlight on.
By pressing and holding the Light button, you can:
Lock and unlock all the buttons, except the
Light button, in the Time of Day display or while
recording your exercise. Press and hold the
Light button until Buttons Locked or Unlocked
is displayed.
Back
• Exit the displayed menu and return to the
previous level.
• Cancel the selection and leave the setting as
it was.
• Switch the alarm off.
By pressing and holding the Back button, you can:
• Return to the Time of Day display from any menu.
• Enter the Watch settings from the Time of Day
display.
• Move up in the menus and selection lists.
• Increase the selected flashing value when
is on the display.
By pressing and holding the button you can:
• Change the display logo in the Time of Day
display.
• Change the top row information in the Exercise
recording mode.
OK
• Enter the menu in the Time of Day display.
• Enter the displayed menu.
• Accept your selection.
By pressing and holding the OK button, you can
start exercise recording from the Time of Day
display.
• Move down in the menus and selection lists.
• Decrease the selected flashing value when
is on the display.
By pressing and holding the button, you can
change the time zone in the Time of Day display.
Heart Touch
In the Exercise mode, you can see the time
of day by bringing the wrist unit near the
Polar logo on the transmitter.

10 ENGLISH
The envelope reminds you to
check the exercises from last week or
to perform the Polar Fitness Test. For
further information, see the section
Weekly and Monthly Follow-Up.
The battery symbol indicates that
the wrist unit battery is low. For
further information, see the chapter
Care and Maintenance.
The alarm symbol indicates that
the alarm is switched on. For further
information, see the section Watch
Settings.
Moon phase indicator:
First Quarter - less than one-half
of the moon is visible, the moon is
increasing
Full Moon - the moon is
completely visible
Last Quarter - less than one-half
of the moon is visible, the moon is
decreasing
New Moon - the moon is not
visible
Symbols
The menu level indicator shows you
the number of menu items. When
browsing the menus, the symbol
indicates where you are in the current
menu level. The symbol shows you
the total number of menu items.
In guided setting sequences the
number of symbols indicates the
total number of settings, and the
flashing symbol indicates the
setting you are currently adjusting.
The framed heart indicates the
coded transmission of your heart
rate. For further information, see the
section Measuring Your Heart Rate.
The recording symbol indicates
that exercise recording is on.
The sound symbol indicates that
the heart rate zone alarm is switched
on in the Exercise menu. For further
information, see the section Functions
During Exercising.
The dumbbell symbol indicates
the body workout.

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ENGLISH
1.3 BASIC SETTINGS
Start from the Basic Settings mode when you use your product for the first time. You only need to activate the blank wrist
unit once. Once activated, the wrist unit cannot be switched off.
Alternatively, you can transfer the Basic Settings to the wrist unit from your computer. For further information, see the
chapter Data Communication.
Note: It is important that you be precise with the settings, as they have an impact on the accuracy of the Keeps U Fit - Own Workout Program.
1. Activate the wrist unit by pressing any button. The display fills up with digits. Press OK.
2. WELCOME TO POLAR FITNESS WORLD is displayed. Press OK to start settings.
3. Language: Press the / buttons to select language. Press OK.
4. START WITH BASIC SETTINGS is displayed. Press OK to start the Basic Settings.
5. Time: Press the / buttons to select the 12 H or 24 H time mode. Press OK.
12 H: the time is displayed from 1 to 12 am or pm. In the date and birthday settings, the month is set first and
then the day (mm.dd).
• Press the / buttons to select AM or PM. Press OK.
• Press the / buttons to set the hours. Press OK.
• Press the / buttons to set the minutes. Press OK.
24 H: the time is displayed from 0 to 23 hours. In the date and birthday settings, the day is set first and
then the month (dd.mm).
• Press the / buttons to set the hours. Press OK.
• Press the / buttons to set the minutes. Press OK.

12 ENGLISH
6. Date: Press the / buttons to select the month (mm) or day (dd). Press OK.
• Press the / buttons to select the day (dd) or month (mm). Press OK.
• Press the / buttons to select the year (yy). Press OK.
7. Units: Press the / buttons to select kilograms and centimeters (KG/CM) or pounds and feet (LB/FT). Press OK.
Note: The unit selection also affects how the calories are displayed. If you select lb/ft, calories are displayed as Cal. If you select kg/cm,
calories are displayed as kcal.
8. Weight: Press the / buttons to set your weight. Press OK.
Note: If you select the wrong units, you can still change them by pressing and holding the Light button.
9. Height: Press the / buttons to set your height. Press OK.
Note: If you select lb/ft as your units, you first set feet and then inches.
10. Birthday: Press the / buttons to select your birth month (mm) or day (dd). Press OK.
• Press the / buttons to select the day (dd) or month (mm). Press OK.
• Press the / buttons to select the year (yy). Press OK.
11. Sex: Press the / buttons to select MALE or FEMALE. Press OK.
12. SETTINGS OK? is displayed. Press the / buttons to select YES or NO. Press OK.
If you select Yes, your settings are accepted and you can start using your Polar heart rate monitor.
If you select No, you can change your Basic Settings. Press the Back button until you return to the setting you want to
change.