Polar Electro F6TM User manual

17925810.00 ENG/FRA A ENG
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17925810.00 ENG/FRA A FRA
Polar F6
Cardiofréquencemètre
Fitness
MANUEL
D’UTILISATION
USER MANUAL
Polar F6™
Fitness Heart Rate Monitor
BUTTONS
Press OK to enter the menu.
Press the / buttons to move forward in the menus.
Press and hold the Back button to return to the Time of Day
display.
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Cher client,
Félicitations! Nous vous remercions d’avoir choisi le cardiofréquencemètre Fitness Polar F6™!
Pourquoi utiliser un cardiofréquencemètre?
•Le cardiofréquencemètre vous permet de faire de l’exercice àl’intensitéqui vous convient le mieux
•Le cardiofréquencemètre optimise les bienfaits de l’exercice physique en un laps de temps limité.
•Le cardiofréquencemètre vous fournit des informations objectives. Etes-vous sur la bonne voie avec votre programme
d’exercice ? Progressez-vous ?
•Le cardiofréquencemètre vous renseigne en permanence, ce qui en fait un compagnon d'exercice idéal !
Le cardiofréquencemètre Polar F6 vous permet de mesurer facilement, de manière fiable et sans fil, votre fréquence cardiaque
(FC) en mesurant les battements de votre cœur avec la précision d’un électrocardiogramme (ECG). Le récepteur vous permet
de visualiser votre FC ainsi que d’autres informations, lorsque vous pratiquez par exemple, la marche, le vélo, le ski de fond ou
tout autre type d’exercice, sans gêner votre activité. Depuis des dizaines d’années des sportifs amateurs comme des athlètes
de haut niveau font confiance aux données fournies par leur cardiofréquencemètre Polar, alors pourquoi pas vous ?
Ce manuel contient toutes les informations nécessaires àl’utilisation et l’entretien de votre cardiofréquencemètre. Nous vous
invitons àle lire attentivement afin de vous familiariser avec ses différentes fonctions et utiliser ainsi votre cardiofréquencemètre
Polar de façon optimale.
Consultez aussi nos différents sites Internet pour obtenir des conseils d’utilisation ou d’entraînement adaptés, ainsi que d’autres
services utiles : www.PolarFitnessTrainer.com et www.polar.fi
Dear customer,
Congratulations on your purchase of a new Polar F6™Fitness Heart Rate Monitor!
Why should you use a heart rate monitor?
•A heart rate monitor helps you to train at your ideal pace.
•A heart rate monitor maximizes the benefits of exercise in a limited amount of time.
•A heart rate monitor provides you with objective information. Are you on the right track with your training?
Are you improving?
•A heart rate monitor provides you with immediate feedback; this is why it is an ideal training partner for you!
The Polar F6 heart rate monitor provides you a reliable and convenient way to measure your heart rate wirelessly.
It measures the electrocardiogram (ECG). You can use the wrist unit to conveniently view your heart rate and other information
while walking, cycling, cross-country skiing, or performing any other exercise without disturbing your exercise rhythm. Professional
athletes and amateurs alike have relied on the information provided by their Polar heart rate monitor for decades, so why shouldn’t
you?
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 added services: www.PolarFitnessTrainer.com
and www.polar.fi
POLAR F6 QUICK GUIDE
View exercise information
on current week.
Monitor information
such as your heart
rate and calories
burned during your
exercise sessions.
Change alarm,
time of day, and
other settings.
View detailed
information on
your latest exercise
sessions, as well as
the long-term
information on your
exercises.
WATCH
HR SET
USER
GENERAL
Back
OK
EXERCISES
TOTALS
DIARY
SEND
Back
OK
OK
OK
START
SETTINGS
Back
Press
Press Press
INSTRUCTIONS RAPIDES POLAR F6
WATCH
(Montre)
HR SET
(Mode FC)
USER
(Personne)
GENERAL
(Généraux)
OK
EXERCISES
(Exercices)
TOTALS
(Cumuls)
DIARY
(Journal)
SEND
(Envoi)
OK
OK
OK
START
(Démarrer)
SETTINGS
(Réglages)
Appuyez
Appuyez Appuyez
Contrôlez des
données comme
votre fréquence
cardiaque et votre
consommation
calorique pendant
vos séances
d’exercice.
Changez l’heure,
l’alarme et d’autres
réglages.
Visualisez en détail
les données de
votre dernière
séance d’exercice,
ainsi que les
données cumulées
de tous vos
exercices.
Visualisez les données d'exercice de la semaine en cours.
Back/Retour
Back/Retour
Back/Retour

5ENGLISH
1. INTRODUCTION TO THE F6 HEART RATE MONITOR ........................................................................................................... 7
1.1 PRODUCT ELEMENTS .............................................................................................................................................. 7
1.2 WRIST UNIT BUTTONS AND SYMBOLS ..................................................................................................................... 8
1.3 BASIC SETTINGS ................................................................................................................................................... 10
1.4 MEASURING YOUR HEART RATE ............................................................................................................................ 12
2. EXERCISING .................................................................................................................................................................. 14
2.1 STARTING EXERCISE RECORDING ......................................................................................................................... 14
2.2 FUNCTIONS DURING EXERCISE ............................................................................................................................. 15
2.3 EXERCISE SETTINGS ............................................................................................................................................. 21
2.4 OWNZONE ............................................................................................................................................................. 22
3. MONITORING YOUR PROGRESS ..................................................................................................................................... 25
3.1 DIARY ................................................................................................................................................................... 25
3.2 WEEKLY FOLLOW-UP ............................................................................................................................................. 28
4. CHECKING SAVED INFORMATION - FILE ......................................................................................................................... 29
4.1 EXERCISE FILE ..................................................................................................................................................... 30
4.2 TOTALS FILE ..........................................................................................................................................................32
4.3 DIARY FILE ........................................................................................................................................................... 34
5. SETTINGS ....................................................................................................................................................................... 36
5.1 WATCH SETTINGS .................................................................................................................................................. 36
5.2 HEART RATE SETTINGS ......................................................................................................................................... 40
5.3 USER SETTINGS .................................................................................................................................................... 44
5.4 GENERAL SETTINGS .............................................................................................................................................. 47
CONTENTS

6 7
1.1 PRODUCT ELEMENTS
The Polar F6 heart rate monitor set consists of the following
items:
1. INTRODUCTION TO THE F6 HEART RATE MONITOR
Wrist Unit
The wrist unit displays your
heart rate, burned calories,
exercise time, and other
exercise information while
exercise recording. You can
also wear it as a watch.
Polar Coded Transmitter
Wear the transmitter while
exercising. The electrode areas
are on the back of the
transmitter. The electrodes
detect your heart rate
continuously and transmit it to
the wrist unit.
Elastic Strap
The elastic strap holds the transmitter around your chest.
User Manual with Quick Guide
This User Manual contains the necessary information on
using your Polar heart rate monitor. For a quick reference,
take the function map included in the Quick Guide with you
when exercising.
Polar Web Services
www.PolarFitnessTrainer.com is a complete web service
tailored to support your exercise. Free registration gives you
access to the exercise diary, tests and calculators, reports
and useful articles. Moreover, you can get latest product
tips and support online at www.polar.fi/fitness.
6. DATA TRANSFER ............................................................................................................................................................. 50
7. CARE AND MAINTENANCE .............................................................................................................................................. 51
8. PRECAUTIONS ............................................................................................................................................................... 53
8.1 INTERFERENCE DURING EXERCISE ....................................................................................................................... 53
8.2 MINIMIZING POSSIBLE RISKS WHEN EXERCISING ................................................................................................. 54
9. FREQUENTLY ASKED QUESTIONS ................................................................................................................................... 55
10. TECHNICAL SPECIFICATION ........................................................................................................................................... 57
11. LIMITED POLAR INTERNATIONAL GUARANTEE ................................................................................................................ 58
12. DISCLAIMER .................................................................................................................................................................. 59
13. INDEX ............................................................................................................................................................................ 60

8 9
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 envelope reminds you to check the exercises from last week. For further information, see the section
Weekly Follow-Up on page 28.
The battery symbol indicates that the wrist unit battery is low. For further information, see the chapter Care
and Maintenance on page 51.
The alarm symbol indicates that the alarm is switched on. For further information, see the section Watch
Settings on page 36.
The framed heart indicates the coded transmission of your heart rate. For further information, see the
section Measuring Your Heart Rate on page 12.
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 on page 15.
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 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.
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 11
5. 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.
6. 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.
7. 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.
8. 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.
9. 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.
10. Sex: Press the / buttons to select MALE or FEMALE. Press OK.
11. 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.
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 Transfer on page 50.
Note: It is important that you be precise with the Basic Settings, especially when setting your weight, height, birthday and gender, as they
have an impact on the accuracy of the measuring values, such as the target heart rate limits and calorie expenditure.
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. START WITH BASIC SETTINGS is displayed. Press OK to start the Basic Settings.
4. 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 13
1.4 MEASURING YOUR HEART RATE
To measure your heart rate, you need to wear the transmitter.
Heart rate coding reduces interference from other heart rate monitors that are close by. To make sure that the code search is
successful and ensure trouble-free heart rate monitoring, keep the wrist unit within 3 feet/1 meter of your transmitter. Check
that you are not near other people with heart rate monitors or any source of electromagnetic disturbances (for further
information on interference, see the chapter Precautions on page 53).
1. Attach one end of the transmitter to the elastic strap.
2. Adjust the transmitter’s strap length to fit snugly and comfortably. Secure the strap around
your chest, just below the chest muscles, and buckle the strap to the transmitter.
3. Lift the transmitter off your chest and moisten the two grooved electrode areas on the back.
4. Check that the wet electrode areas are firmly against your skin and that the Polar logo is in a
central, upright position.
5. Wear the wrist unit as a watch. In the Time of Day display, press OK to enter the menu.
Exercise is displayed. The wrist unit automatically starts to search for your heart rate.
Your heart rate and the framed heart symbol appears in a maximum of 15 seconds.
The frame around the heart symbol indicates that your heart rate is coded.
Your heart rate is measured, but not recorded, until you have started to exercise. To record
your heart rate and other exercise data, see the chapter Exercising on page 14.
Note: If the wrist unit does not receive your heart rate - - /00 is displayed, check that the transmitter
electrodes are wet and that the strap is snug enough. Bring the wrist unit up to your chest near the Polar logo
on the transmitter. The wrist unit starts to seek the heart rate signal again.

14 15
2. EXERCISING
In the Exercise menu you can view and record your exercise information, such as your heart rate, exercise time, and energy
expenditure.
2.1 STARTING EXERCISE RECORDING
1. Wear the transmitter as described in the section Measuring Your Heart Rate on page 12. When you wear your transmitter
during an exercise session the wrist unit automatically calculates the number of calories you have burned, as well as the
other exercise information based on your heart rate.
2. Start from the Time of Day display. Press OK.
3. Exercise is displayed. The wrist unit automatically starts to search for your heart rate. Press OK.
4. Press the / buttons to select START. Press OK to start recording your exercise session. Exercise time starts running.
• If OwnZone is displayed, see the section OwnZone on page 22.
• If you want to skip the OwnZone® determination and use the previously determined OwnZone, press OK. In this case,
if you have not determined your OwnZone before, your age-based heart rate limits are used.
•The OwnZone determination is automatically on, if you do not want to determine your OwnZone, change the HR limits
setting in Exercise Settings, page 21, before starting to exercise.
• If START WITH BASIC SETTINGS appears, some of the Basic Settings are missing. Press OK to complete all your settings.
For further information, see the section Basic Settings on page 10.
2.2 FUNCTIONS DURING EXERCISE
Note: Your exercise information is saved only if the stopwatch has been on for more than one minute.
Checking the Time of Day
Bring the wrist unit near the Polar logo on the transmitter. The time of day and your current heart rate are displayed.
Checking Exercise Duration, Calories, and Target Heart Rate Limits
Press the / buttons to view the following options:
Exercise
Exercise duration
Heart rate as beats per minute (bpm) or as a percentage of your
maximum heart rate (%HRmax), depending on your settings.
The arrow symbols beside the symbol indicate that you are below or
above your target heart rate zone.

16 17
Calories (displayed as Cal/kcal, depending on your units settings)
The calories you have burned until now.
Changing the Displayed Exercise Information
In the Exercise and Calories display, you can change the upper row information to personalize the display by pressing and
holding the button.
Exercise duration
Time of Day
Calories
Fitness bullets - a bullet
appears for every 10 minutes
in the target heart rate zone
equaling one hour in total if all
the bullets appear.
Calories
Time of Day
Exercise duration
Fitness bullets
Polar calorie calculation shows your energy expenditure while exercising. You can use the feature to set daily and
weekly exercise goals in terms of calories (Cal/kcal). Monitor your energy expenditure by following the calories of one
exercise session, accumulated weekly calories, or your total calories for as many exercise sessions as you choose.
In Zone (displayed if HR limits are on)
Exercise duration between target heart rate limits
Target heart rate limits as bpm or as %HRmax, depending on your settings
The symbol moves left or right according to your heart rate. If the symbol is not visible,
it means your heart rate is either below or above your target heart rate limits. The alarm
sounds, provided the zone alarm is switched on.

18 19
Switching the Backlight On
Press the Light button and the display is illuminated for a few seconds.
After you have illuminated the display once while exercising night mode symbol appears in the display. The display
automatically illuminates each time you press any button or bring the wrist unit near the Polar logo on the transmitter, until
you stop recording the exercise.
Switching Keylock On or Off
Press and hold the Light button to lock and unlock all the buttons, except the Light button. BUTTONS LOCKED or BUTTONS
UNLOCKED is displayed.
Pausing the Exercise
You can pause your exercise recording while taking a break to drink water or some other activity.
1. Press the Back button. Your current heart rate is displayed. The recording of the exercise is paused. instead of is
displayed.
2. Select CONTINUE by pressing the / buttons. Press OK to continue recording your exercise.
Changing Settings During Exercise
You can change the settings while recording your exercise or you can pause the exercise recording while modifying your
settings.
1. If you want to change the settings without pausing the exercise recording, press and hold OK.
Alternatively, if you want to pause the exercise recording, press the Back button and select SETTINGS with
the / buttons. Press OK.
2. HR ALARM, HR LIMITS, and HR VIEW are displayed. Press the / buttons to select Alarm, Limits, or View. Press OK.
HR alarm: Select VOL 2 (loud), VOL 1 (quiet), or alarm OFF with the / buttons. Press OK.
HR limits: If you are using OwnZone or Automatic HR limits, select HARD, MODERATE, LIGHT, or BASIC with
the / buttons. Press OK. Your limits are displayed for a few seconds.
Alternatively, if you are using Manual limits, your target heart rate limits are displayed for a few seconds.
HR view: Select HR (beats per minute) or HR% (percentage of your maximum heart rate) with the / buttons. Press OK.
When you have modified the settings, the wrist unit returns to either Exercise mode or Exercise pause mode.
For further information, see the section Heart Rate Settings on page 40.
Note: The wrist unit shows the exercise or exercise pause mode if you do not press any of the buttons within one minute.

20 21
Stopping the Exercise and Viewing Exercise Summary
1. Press the Back button. Your current heart rate is displayed. Exercise recording is paused. is displayed.
2. Select EXIT with the / buttons and press OK.
Summary of your exercise is displayed.
Exercise duration (hh.mm.ss)
Calories burned during the exercise (Cal/kcal)
The maximum (max) and average (avg) heart rate of the exercise
session (bpm/%HRmax) alternate.
3. Press OK to enter the Exercise menu or press and hold the Back button to return to the Time of Day display.
Note:
•The wrist unit shows the Time of Day display after five minutes if you forget to stop the heart rate measurement after you pause the
exercise recording and remove the transmitter from your chest.
•To check how to take care of your transmitter after exercising, see the chapter Care and Maintenance on page 51.
2.3 EXERCISE SETTINGS
In the Exercise Settings menu you can view and edit HR Set for the exercise.
Exercise settings are combined in HR Set. Edit the HR Set and you do not need to modify each setting when starting to
exercise. For more information about HR Set editing see the section Heart Rate Settings on page 40.
1. Start from the Time of Day display. Press OK.
2. Exercise is displayed. Press OK.
3. Press the / buttons to select SETTINGS. Press OK.
4. Press the / buttons to select HR ALARM, HR LIMITS, or HR VIEW. Press OK.
HR alarm: Select VOL 2 (loud), VOL 1 (quiet), or alarm OFF with the / buttons. Press OK.
HR limits: Select OWNZONE, AUTOMATIC, MANUAL, or limits OFF with the / buttons. Press OK.
•If you select OwnZone or Automatic HR limits, press the / buttons to select HARD, MODERATE, LIGHT, or BASIC.
Press OK. Your target heart rate limits are displayed for a moment.
•Alternatively, if you select Manual HR limits, press the / buttons to set the upper limit. Press OK.
Press the / buttons to set the lower limit. Press OK.
HR view: Select HR (beats per minute) or HR% (percentage of your maximum heart rate) with the / buttons. Press OK.
Press and hold the Back button to return to the Time of Day display.

22 23
2.4 OWNZONE
Polar F6 heart rate monitor is able to determine your individual aerobic exercise heart rate zone automatically. This is called
OwnZone (OZ) and it can be determined during a warm-up period lasting 1-5 minutes by walking or jogging. You can also
determine your OwnZone in other exercise modes. The main idea is that you start exercising slowly at a light intensity. You
then gradually increase the intensity of your exercise to raise your heart rate. Using OwnZone makes exercise easier and
more enjoyable. You do not have to worry about calculations or guesswork for your exercise intensity determination.
You can use OwnZone for effective and versatile training. There are four different exercise intensity zones, which you can
select in the Settings for the OwnZone function: OwnZone Light, Moderate, Hard, and Basic. For further information, see the
section Heart Rate Settings on page 40.
The OwnZone method ensures that you get versatile training. OwnZone is based on measuring changes in heart rate
variability during your warm-up for exercise. Heart rate variability reflects changes in your body's physiology. If your heart
rate variability decreases either too slowly or too fast or if your heart rate exceeds the safety limit during the OwnZone
determination, the wrist unit selects your most recent OwnZone. Alternatively, if there is no previous OwnZone determination
in memory and your OwnZone determination fails; your age-based heart rate zone is used.
2.4.1 DETERMINING YOUR OWNZONE HEART RATE LIMITS
Check the following before you start to determine your OwnZone:
•You have set your user information correctly.
•You have switched the OwnZone function on. Each time you start saving exercise information and have the OwnZone
function on, the wrist unit starts finding your OwnZone. For further information, see the section Heart Rate Settings on
page 40.
You should always redefine your OwnZone:
•When changing your exercise environment or exercise mode.
•If you feel unusual; for example you are stressed or ill, about the physical state of your body when starting to exercise.
•After changing your settings.
1. If you start from the Time of Day display, press OK.
2. Exercise is displayed. Press OK.
3. Press the / buttons to select START and press OK. OwnZone appears in the display.
If you want to skip OwnZone determination and use the previously determined OwnZone, press OK and go to a step 5.
4. OwnZone determination starts. You determine your OwnZone in five stages.
Walk at a slow pace for 1 min. Keep your heart rate below 100 bpm during this first stage. After each stage you
hear a beep (if the sound settings are on) and the display automatically illuminates (if you have switched the
backlight on once before), indicating the end of the stage.
Walk at a normal pace for 1 min. Smoothly increase your heart rate by 10-20 bpm.
Walk at a brisk pace for 1 min. Smoothly increase your heart rate by 10-20 bpm.
Jog at a slow pace for 1 min. Smoothly increase your heart rate by 10-20 bpm.
Jog at brisk pace or run for 1 min.

24 25
5. At some point during stages 1-5, you hear two beeps. Your OwnZone has been determined.
If the OwnZone determination succeeds, the following information is displayed:
OwnZone Updated
OwnZone heart rate limits as beats per minute (bpm) or as a percentage of
your maximum heart rate (%HRmax) depending on your settings
Your current heart rate
If the OwnZone determination did not succeed, OwnZone Limits and your previously determined
OwnZone limits (bpm/%HRmax), are displayed. If you have not determined your OwnZone before,
your age-base limits are used.
You can now continue with your exercise. Try to stay within the given heart rate zone to maximize
the benefits of the exercise session.
This chapter describes how to monitor your progress with your Polar heart rate monitor.
3.1 DIARY
With the help of electronic Diary, you can view your exercise duration, count, calories, and duration in different intensity
zones of the current calendar week.
Diary includes follow-up information for the current calendar week.
Your exercise information is saved in the Diary if the exercise session has lasted at least ten minutes.
3. MONITORING YOUR PROGRESS
1. Start from the Time of Day display and press the button.
2. Press the / buttons to move between diaries.
3. Press OK to enter the view. Press the / buttons to scroll through the values.
Note: The wrist unit automatically resets the Diary and HR zones views to zero between Sunday and Monday at midnight. At the same time,
the previous Diary week is saved in the Diary File.
Diary HR zones

26 27
3.1.1 DIARY
Exe.Count (exercise count)
The exercise count bar is highlighted
The total exercise counts you have achieved
Exe.Time (exercise duration)
The exercise duration bar is highlighted
The total exercise duration you have achieved
Calories (Cal/kcal)
The calories bar is highlighted
The total calories burned during exercising
Press Back to return to the Diary view and press the button to proceed to the HR zones view.
Press OK.
Alternatively, press and hold Back to return to the Time of Day display.
3.1.2 HR ZONES
Light
The Light intensity zone bar is highlighted
The exercise duration in the zone you have achieved
Moderate
The Moderate intensity zone bar is highlighted
The exercise duration in the zone you have achieved
Hard
The Hard intensity zone bar is highlighted
The exercise duration in the zone you have achieved
Press Back to return to the HR zones view. Alternatively, press and hold Back to return to the
Time of Day display.

28 29
File includes information on your recorded exercise sessions. The Exercise and Diary files includes information on your 12
most recent exercise sessions.
• In the Exercise File you can view detailed exercise information on the exercise sessions of the current week, such as
exercise duration, calories burned, maximum and average heart rate and exercise time in different intensity zones.
•In the Diary File you can view your weekly total values.
•In the Totals File you can view your total cumulative values, exercise count, time, and calories burned in several exercises,
starting from the previous reset.
When the File becomes full, the oldest File information is replaced by the most recent. If you want to save the exercise data
for a longer period, transfer the File to the Polar Fitness Trainer web service by using the File Send menu. For further
information, see the chapter Data Transfer on page 50.
4. CHECKING SAVED INFORMATION - FILE
1. Start from the Time of Day display. Press OK. Exercise is displayed.
2. Press the / buttons until File is displayed. Press OK.
3. Press the / buttons to select EXERCISES, TOTALS, DIARY, or SEND. Press OK.
Note: If Empty is displayed, no exercise information has been recorded in the File.
Press
SendDiaryTotalsExercises
Press Press
Press
3.2 WEEKLY FOLLOW-UP
The weekly follow-up function automatically reviews your progress and reminds you to check the previous week's exercises.
The reminder appears between Sunday and Monday at midnight.
1. Press the button to open the reminder .
2. CHECKING YOUR WEEKLY EXERCISES is displayed. Press OK to check the previous week's
exercises or press and hold Back to return to the Time of Day display.
Changing the Default Diary View
Press Back to return to the Diary or HR zones view, and the previously viewed value will be set
as a default value.
Next time you enter the Diary or HR zones view the default value will be displayed.
Default value
Result and the following information is displayed:
Total exercise count of the last week
Total exercise duration
Total calories burned while exercising (Cal/kcal)
3. Return to the Time of Day display by pressing OK.

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4.1 EXERCISE FILE
The following information is displayed:
Heart Rate
Maximum (Max) and
average (Avg) heart rate in beats per minute alternate with
the percentage of maximum heart rate reading.
Time in Zone (displayed if the HR limits were on while exercising)
Heart rate limits
Exercise duration between heart rate limits
Press the Back button to return to the Exercise File.
Alternatively, press and hold the Back button to return to the Time of Day display.
Graphic bars indicate the amount of exercise performed. The height of the bar indicates
the exercise duration.
The selected exercise is shown by a cursor
Date of the selected exercise
Select the exercise with the / buttons. Press OK.
Scroll through the following information with the / buttons.
Duration
Time of day the exercise started
Exercise duration (hh.mm.ss)
Calories
Calories burned while exercising (Cal/kcal)
Fat percentage of the burned calories
Deleting File
1. In the Duration display, press and hold the Light button until DELETE FILE? is displayed.
2. Press the / buttons to select YES or NO. Press OK.
3. If you select Yes, the wrist unit displays ARE YOU SURE? If you do not want to delete the file, select NO. Select YES to
delete the file. Press OK. Note! After deleting the file you cannot restore it.

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4.2 TOTALS FILE
In the Totals File you can view your total cumulative exercise count, duration, and burned calories in several exercises,
starting from the previous reset.
1. If you start from the Time of Day display, press OK.
2. Press the / buttons until File is displayed. Press OK.
3. Press the / buttons to select TOTALS. Press OK
Note: If Empty is displayed no exercise information has been recorded in the File.
Scroll through the following information with the / buttons.
Total Exe.Count (exercise count)
The last reset date of the total cumulative count.
Total cumulative exercise count, starting from the previous reset.
Note: When you have recorded 65 535 exercise sessions, the total cumulative exercise count is automatically
reset to zero.
Total Duration
The last reset date of the total cumulative exercise duration.
Total cumulative exercise duration for several exercise sessions, starting from the previous reset.
Note: Your total exercise duration is displayed in hours and minutes until you reach 99 hours and 59 minutes.
After this, your cumulative exercise duration is displayed in hours until 9999 hours is reached and the total
exercise duration is automatically reset to zero.
Total Calories
The last reset date of the total cumulative calories.
Total cumulative calories burned during several exercise sessions, starting from the previous
reset.
Note: When you have burned 999 999 Cal/kcal, the total cumulative calories are automatically reset to zero.
Resetting Total Counters
1. Reset Total Counters? is displayed. Press OK.
2. Press the / buttons to select reset ALL (all total counters), EXE.COUNT (total count),
DURATION (total duration), or CALORIES (total Cal/kcal). Press OK.
3. ARE YOU SURE? is displayed. Press the / buttons to select YES or NO. Press OK.
Press and hold the Back button to return to the Time of Day display.

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4.3 DIARY FILE
You can check the automatically saved weekly Diary information in the Diary File. The Diary File includes information for the
12 most recent weeks. When the Diary File becomes full, the next week's information replaces the oldest. The Diary week is
saved in the Diary File on Sunday at midnight. At the same time, the current Diary is reset.
1. If you start from the Time of Day display, press OK.
2. Press the / buttons until File is displayed. Press OK.
3. Press the / buttons to select DIARY. Press OK
4. Press the / buttons to select EXE.COUNT (exercise count), EXE.TIME (exercise duration), CALORIES, or HR ZONES.
Press OK.
Note: If Empty is displayed, no exercise information has been recorded in the File.
Scroll through the saved information with the / buttons. The black cursor moves according to the week.
Press Back to return to the Diary view.
Exe.Count (exercise count)
The last day of the selected week (Sunday)
Cumulative exercise count
Exe.Time (exercise duration)
The last day of the selected week
Cumulative exercise duration (hh.mm.ss)
Calories
The last day of the selected week
Cumulative exercise calories (Cal/kcal)
HR Zones
The last day of the selected week
Cumulative exercise duration in the Moderate intensity zone
Press OK to view the exercise duration in different intensity zones.
Press the / buttons to move between intensities. Press Back to return to the HR zones view.

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5. SETTINGS
In the Settings menu, you can view or change the information you have set earlier, such as the time of day and date, or you
can set information, such as heart rate limits, volume, and alarm settings.
5.1 WATCH SETTINGS
Note that there are two ways that the time and date can be presented. Select the presentation mode when setting the 12 h
(date: month, day, year) or 24 h (date: day, month, year) time.
1. Start from the Time of Day display. Press OK. Exercise is displayed.
2. Press the / buttons until Settings is displayed. Press OK.
3. Press the / buttons to select WATCH. Press OK.
4. Press the / buttons to select TIMER, ALARM, TIME, or DATE settings. Press OK to enter the desired settings.
Note:
•You can return to the Time of Day display from any menu by pressing and holding the Back button.
•You can also enter the Watch settings by pressing and holding the Back button in the Time of Day display.
•You can skip the time and date settings and accept them as they are by pressing and holding the OK button.
Press
Watch
Press
Timer
Press OK
Press
Alarm Time Date
GeneralUserHR Set
Press
5.1.1 TIMER SETTING
You can set the countdown timer to sound an alarm once after a set time.
•Set the hours with the / buttons. Press OK.
•Set the minutes with the / buttons. Press OK. The countdown timer starts running and Timer is displayed.
While the timer is running, you can restart the timer by pressing and holding OK, or you can stop the timer by pressing Back.
You can change the display view by pressing and holding the button. The timer is still running even if it is not on the
display.
Switching the Timer Alarm Off
When Timer blinks in the display and the alarm sounds, press the Back button to stop the alarm. When the alarm is
stopped, the display automatically illuminates and the wrist unit returns to the Time of Day display. If you do not stop the
alarm, it sounds for one minute and the wrist unit returns to the Time of Day display.
Note:
•The timer alarm will be activated in all menus except the Exercise menu. When the alarm sounds and you are in some of the other menus,
the wrist unit displays the Timer Alarm view.
•If the buttons are locked and the alarm sounds, the buttons will function normally.

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5.1.2 ALARM SETTING
1. If you start from the Time of Day display, press OK.
2. Press the / buttons until Settings is displayed. Press OK.
3. Press the / buttons to select WATCH. Press OK.
4. Press the / buttons to select ALARM. Press OK.
5. Press the / buttons to select alarm DAILY, MON-FRI, or OFF. Press OK.
If you select off, press OK and continue from following setting.
If you are using 12 hours mode: select AM or PM with the / buttons. Press OK.
6. Set the hours with the / buttons. Press OK.
7. Set the minutes with the / buttons. Press OK.
Switching the Alarm Off
When SNOOZE? is displayed, the alarm sounds and backlight blinks, press the Back button to stop the alarm. When the
alarm is stopped, the display automatically illuminates and the wrist unit returns to the Time of Day display. Press OK, or
the / buttons to snooze the alarm for 10 minutes and to start the countdown timer. If you do not stop the alarm, it
sounds for one minute and the wrist unit returns to the Time of Day display.
Note:
• The alarm will be activated in all menus except the Exercise menu. When the alarm sounds and you are in some of the other menus,
the wrist unit displays the Alarm view.
•If the buttons are locked and the alarm sounds, the buttons will function normally.
5.1.3 TIME SETTING
If you start from the Time of Day display, repeat steps 1-3, page 38.
4. Press the / buttons to select TIME. Press OK.
5. Press the / buttons to select 12 H or 24 H time mode. Press OK.
If you chose 12 h mode, select AM or PM with the / buttons. Press OK.
6. Set the hours with the / buttons. Press OK.
7. Set the minutes with the / buttons. Press OK.
5.1.4 DATE SETTING
If you start from the Time of Day display, repeat steps 1-3, page 38.
4. Press the / buttons to select DATE. Press OK.
5. Press the / buttons to select the month (mm) or day (dd). Press OK.
6. Press the / buttons to select the day (dd) or month (mm). Press OK.
7. Press the / buttons to select the year (yy). Press OK.
Press and hold the Back button to return to the Time of Day display.