Polar Electro F7 User manual

Polar F7™
User Manual

Contents
1. GETTING STARTED ............................ 3
Get to Know Your Polar F6.................... 3
Enter Basic Settings .......................... 4
2. BEFORE EXERCISE............................. 5
Wear the Transmitter ......................... 5
3. DURING EXERCISE............................. 6
Record Your Exercise......................... 6
Buttons During Exercise ...................... 7
Views During Exercise........................ 8
Stop Recording and View Summary .......... 9
4. AFTER EXERCISE .............................10
Diary..........................................10
Follow-Up.....................................12
Files ..........................................13
Data Transfer.................................17
5. SETTINGS.....................................18
Exercise Settings.............................18
OwnZone......................................19
Other Settings................................21
6. CUSTOMER SERVICE INFORMATION .........24
Caring for Your Heart Rate Monitor ......... 24
Precautions ..................................25
Troubleshooting..............................29
Technical Specification .....................30
Guarantee and Disclaimer ................... 31
ENGLISH

1. GETTING STARTED
Get to Know Your Polar F6
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.
ENGLISH
Getting Started 3

Enter Basic Settings
1. To activate your Polar F6, press OK twice. Once
activated, it cannot be switched off!
2. WELCOME TO POLAR FITNESS WORLD is displayed.
Press OK.
3. START WITH BASIC SETTINGS is displayed. Press
OK.
4. Time: Select either 12 H or 24 H.
5. Date: Enter date; dd = day, mm = month, yy =
year.
6. Units: metric (KG/CM) or imperial (LB/FT). By
selecting LB/FT, calories are displayed as Cal,
otherwise they are shown as kcal.
7. Weight: Enter your weight. To change units,
press and hold LIGHT.
8. Height: Enter your height. In LB/FT format, first
enter feet then inches.
9. Birthday: Enter your date of birth; dd = day,
mm = month, yy = year.
10. Sex: Select MALE or FEMALE.
11. 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 F6 enters Time
mode.
ENGLISH
4Getting Started

2. BEFORE EXERCISE
Wear the Transmitter
Wear the transmitter to measure heart rate.
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. Check that the wet electrode areas
are firmly against your skin and that the Polar logo is in a
central, upright position.
ENGLISH
Before Exercise 5

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. Record the exercise session by
selecting START and pressing OK.
You can adjust Exercise settings by selecting
SETTINGS. For more information, see page 18.
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 19.
•START WITH BASIC SETTINGS > Press OK to
complete your Basic settings.
ENGLISH
6During Exercise

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 neart
the transmitter to see the
time of day in Exercise
mode.
ENGLISH
During Exercise 7

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.
ENGLISH
8During 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
For more facts and know-how to enhance your training, visit Polar Article Library. http://articles.polar.fi
ENGLISH
During Exercise 9

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.
ENGLISH
10 After Exercise

HR zones
The three bars stand for Light, Moderate and Hard heart rate zone. Press OK and UP/DOWN to examine more
details.
Light / Moderate / Hard
Your target exercise duration in concerned zone
The relevant bar is highlighted
The exercise duration in zone
Note: When you press BACK to return to the Diary or HR zones view, the value you last viewed will be set as a
default value on the bottom row of the Diary or HR zones view.
ENGLISH
After Exercise 11

Follow-Up
Every Sunday at midnight, your Polar F6 automatically reviews your progress, resets the Diary and Heart
Rate Zone views, saves Diary data to Weekly File and reminds you to check your Diary with an envelope
symbol.
To open the reminder, press UP and OK.
Result
Total exercise count of the last week
Total exercise duration
Total calories burned while exercising (Cal/kcal)
ENGLISH
12 After Exercise

Files
Daily File
Select File > DAILY
In the Daily File, view detailed exercise information from your 12 most recent exercise sessions.
When the File becomes full, the oldest information is replaced by the most recent. To save the exercise
data for a longer period, transfer the file to the polarpersonaltrainer.com web service. For more
information, see page 17.
Exercise
Each bar represents a session. The higher the bar the longer the exercise.
Date of the exercise
ENGLISH
After Exercise 13

Select an exercise you wish to view with UP/DOWN and OK.
Duration
Time session started
Exercise duration (hh.mm.ss)
Calories
Calories expended while exercising (Cal/kcal)
Fat percentage of the burned calories
ENGLISH
14 After Exercise

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 view is only displayed if HR limits were set on.
Heart rate limits
Exercise duration between heart rate limits
To delete a Daily File, press and hold LIGHT in Duration view until DELETE FILE? is displayed. Select YES.
ARE YOU SURE? is displayed. Confirm deletion with YES.
ENGLISH
After Exercise 15

Weekly File and Totals File
Select File > WEEKLY or TOTALS
In the Weekly and Totals Files, you can view exercise count, duration, and burned calories from the last
12 weeks or starting from the previous reset.
Weekly File
EXE.COUNT / EXE.TIME / CALOREIS / HR ZONES
The last Sunday of the selected week
The height of a bar indicates the week's total exercises / exercise time / expended calories / time spent in target
zones
Cumulative count for the week's total exercises / exercise time / expended calories / time spent in target zones*
* Press OK to view the exercise duration in different intensity zones.
Totals File
Total Exe.Count / Duration / Calories
The last reset date
Total cumulative exercise / duration / expended calories count, starting from the previous reset
To empty the Totals File, press DOWN until Reset Total Counters? is displayed. Press OK and select the
information you wish to erase. ARE YOU SURE? is displayed. Confirm deletion with YES.
ENGLISH
16 After Exercise

Data Transfer
Your Polar F6 offers two means of data
communication with a PC:
• Send data with Polar WebLink™: Transfer data
to the polarpersonaltrainer.com web service
using Polar WebLink software. For this you need
to register for polarpersonaltrainer.com web
service. You will find detailed instructions on
how to send data at Polar WebLink's Help file.
• Receive data with Polar UpLink™ Tool: Edit
settings and upload logos from a PC to your wrist
unit using Polar UpLink Tool software.
Fore more information about system requirements,
see page 30. To download the Polar WebLink and
Polar UpLink Tool free of charge visit
www.polar.fi.
ENGLISH
After Exercise 17

5. SETTINGS
Exercise Settings
Select Exercise > SETTINGS
•HR ALARM: Adjust the target zone alarm sound
volume.
•HR LIMITS: You can choose to exercise from four
different heart rate limits:
1. OWNZONE: The wrist unit determines your
individual target heart rate zone automatically
in the beginning of every exercise. Select HARD,
MODERATE, LIGHT or BASIC intensity for your
OwnZone.
2. AUTOMATIC: Limits are determined using an
age-based formula (220 minus age). Choose
HARD, MODERATE, LIGHT or BASIC. Make sure you
have entered the correct date of birth in User
Settings!
3. MANUAL: Set your target heart rate limits
manually.
4. For exercise without any given limits, select
OFF.
•HR VIEW: Select HR to display your heart rate in
beats per minute (bpm) or HR% to view a
percentage of maximum heart rate.
Choose your OwnZone or Automatic heart rate
limits from four exercise intensities:
•HARD (80-90% HRmax) is for a relatively short
exercise at high intensity.
•MODERATE (70-80% HRmax) is effective
particularly for improving aerobic fitness. It is
recommended for people exercising regularly.
•LIGHT (60-70% HRmax) is good for improving
health and fitness. It also improves basic
endurance and helps you to recover from
heavier exercise.
•BASIC (65-85% HRmax) is suitable for aerobic
intensity exercise.
ENGLISH
18 Settings

OwnZone
Your Polar F6 automatically determines your
individual and safe exercise intensity zone, your
OwnZone. The function guides you through
warm-up. Your OwnZone limits may vary daily,
depending on your physical and mental condition.
You can select an exercise intensity from four
different heart rate zones: Light, Moderate, Hard,
and Basic. For more information on exercise
intensities, see page 18.
It is advisable to use OwnZone every time you
exercise, or at least,
• When changing exercise environment or exercise
mode.
• When taking up exercise after more than a
week’s break.
• If you are feeling unusual. For example, if you
are not recovered from previous exercise, not
feeling well or are stressed.
• After changing your user settings.
OwnZone has been developed for healthy persons.
Some health conditions may cause heart rate
variability-based OwnZone determination to fail,
e.g. high blood pressure, certain cardiac
arrhythmias, and some medication. In such cases,
your age-based limits will be used for OwnZone
determination.
ENGLISH
Settings 19

Determining Your OwnZone
Find your OwnZone limits in 1-5 minutes during
warm-up by walking, jogging, or doing some other
sport. Before you start, make sure that your User
settings are correct and the OwnZone function is
activated.
1. Start recording the exercise. The OwnZone
symbol appears on the display and
determination begins. The process is carried
out in five stages. A beep will signal the end of
each stage. Avoid stopping during OwnZone
determination.
•OZ> Walk at a slow pace for 1 min. Keep your
heart rate below 100 bpm/ 50% HRmax during
this first stage.
•OZ>> Walk at a normal pace for 1 min. Smoothly
increase your heart rate about 10 bpm/ 5%
HRmax.
•OZ>>>Walk at a brisk pace for 1 min. Smoothly
increase your heart rate about 10 bpm/ 5%
HRmax.
•OZ>>>>Jog at a slow pace for 1 min. Smoothly
increase your heart rate about 10 bpm/ 5%
HRmax.
•OZ>>>>>Jog at brisk pace or run for 1 min.
2. When you hear two, consecutive beeps, your
OwnZone has been determined. OwnZone
Updated alternates with the heart rate limits on
the display after a succesful determination.
If OwnZone determination fails, OwnZone
Limits and your previous OwnZone limits will
appear on the display. If OwnZone has not
previously been determined, age-based limits
will be used.
3. Proceed with your exercise. Try to stay inside
the given heart rate zone to maximize exercise
benefits.
ENGLISH
20 Settings