Polar Electro FT60 User manual

Polar FT60™
User Manual

Contents
1. GET STARTED.................................. 4
Get to Know Your Polar FT60 ................. 4
Start With Basic Settings ..................... 5
Wrist Unit Buttons and Menu Structure ...... 6
Symbols on the Display....................... 7
2. BEFORE TRAINING............................. 8
Activate Your Polar Star Training Program .. 8
Change/End your program................11
Test Your Fitness Level...................12
3. TRAINING.....................................15
Wear the WearLink ..........................15
Start Training.................................16
Start Training With OwnZone ................17
During Training...............................18
Stop Training Recording ..................... 21
4. AFTER TRAINING .............................22
Training Feedback ...........................22
Weekly Follow-up............................24
Program Update..............................26
Weight Diary .................................27
Follow Your fitness Test Results.............28
Review Training Data ........................29
Transfer Data.................................31
5. SETTINGS.....................................32
Watch Settings...............................32
Training Settings.............................32
User Information .............................33
General Settings .............................34
Accessory Settings...........................35
Footpod Calibration* .....................35
ENGLISH

6. CUSTOMER SERVICE INFORMATION .........36
Caring for Your Polar FT60 ..................36
Service.....................................36
Changing Batteries........................37
Precautions ..................................39
Troubleshooting..............................41
Technical Specifications ....................42
Guarantee and Disclaimer ................... 43
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1. GET STARTED
Get to Know Your Polar FT60
The Wrist Unit records and displays
your heart rate and other data during
training.
The WearLink transmits the heart rate
signal to the wrist unit. The transmitter
consists of a connector and strap.
Register your Polar product at
http://register.polar.fi, and help us
improve our products and services to
better meet your needs.
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4Get Started

Start With Basic Settings
To activate your Polar FT60, press and hold any
button for one second. Once the FT60 is
activated, it cannot be switched off.
1. Language: Select Deutsch,English,Español,
Français,Italiano,Português or Suomi with
UP/DOWN. Press OK.
2. Please enter basic settings is displayed.
Press OK.
3. Select Time format.
4. Enter Time.
5. Enter Date.
6. Select Units, metric (KG, CM) or imperial (LBS,
FT). By selecting lbs/ft, calories are displayed
as CAL, otherwise they are shown as KCAL.
Calories are measured as kilocalories.
7. Enter Weight.
8. Enter Height.
9. Enter Date of birth.
10. Select Sex.
11. Settings OK? is displayed.
Select Yes to accept and save the settings.
Basic settings complete is displayed and the
FT60 enters Time mode.
Select No if you want to change the settings.
Please enter basic settings is displayed.
Re-enter your basic settings.
To modify your personal settings later, see
Settings.
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Get Started 5

Wrist Unit Buttons and Menu Structure
UP: Enter the menu and move through
selection lists, adjust values
OK: Confirm selections, select training
type or training settings
DOWN: Enter the menu and move through
selection lists, adjust values
BACK:
• Exit the menu
• Return to the previous level
• Cancel selection
• Leave settings unchanged
• With a long press, return to Time view
LIGHT:
• Illuminate the display
• With a long press, enter quick menu in Time view (to lock buttons, set alarm or select time zone) or
during training (to adjust training sounds or lock buttons)
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6Get Started

Symbols on the Display
The following table presents the display symbols and their descriptions.
Symbol Description
The battery of the wrist unit is low.
The alarm is active.
Sounds are off.
Time 2 is in use. Number two is displayed at the lower right corner of the display.
You have one or more new messages.
The button lock is active.
The footpod is in use. If the symbol is blinking, the FT60 is trying to establish a
connection with the footpod.
The GPS sensor is in use. If the symbol is blinking, the FT60 is trying to establish a
connection with the GPS sensor, or the GPS sensor is trying to establish a connection
with the satellites.
Heart rate is transmitted.
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Get Started 7

2. BEFORE TRAINING
Activate Your Polar Star Training
Program
The adaptive, personalized and in-built Polar Star
Training Program gives you the optimal intensity
and time targets for your training. The wrist unit
gives feedback on your performance after each
training session and once a week.
The Polar FT60 creates a training program based
on your user information (weight, height, age,
sex), fitness level, activity level, and training goal.
By analyzing your weekly training results and
fitness level, the wrist unit gives you training
guidance for the following week. The training
program adapts to your training habits and to your
changing fitness level.
1. In Time mode, select Menu > Applications >
Training program > Create new program .
2. Perfom Polar Fitness Test. For more
information, see Test Your Fitness Level.
3. Select your training goal:
•Improve fitness if your target is to improve
your current cardiovascular fitness level and
you are able to train regularly.
•Maximize fitness if your target is to
maximize your current cardiovascular fitness
level, and if you have been training regularly
for at least 10-12 weeks and training nearly
every day is not a problem for you.
•Lose weight if your target is to lose some
weight.
4. Training program created! is displayed.
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8Before Training

5. Next, View week targets? is displayed. Select YES to view the time and calorie targets for your first
training week. If you select No,Training program active! is displayed and the wrist unit returns to Time
view.
Time target
The amount of time you should train during this week.
Calorie target
The number of calories you should burn this week.
6. Press DOWN and OK to view your target training time in three different heart rate zones (intensity
targets). Press DOWN to change the display.
Time target for intensity zone 1
The bars indicate the target times in different intensities. The bars fill up as you train. The target time for intensity
zone 1 for the week is displayed in the lowest row.
7. You have now activated your training program. Press BACK to return to Time mode.
To view your week targets later, select Menu > Applications > Training Program > View week targets .
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Before Training 9

Zone Intensity % of HRmax Training benefit
Zone 3 80-90% • Benefits: Increases maximum performance capacity
• Feels like: Tiredness in muscles and heavy breathing
• Recommended for: Fit users for short training sessions
Zone 2 70-80% • Benefits: Improves aerobic fitness
• Feels like: Good, easy breathing, moderate sweating
• Recommended for: Everybody for typical training
sessions with moderate length
Zone 1 60-70% • Benefits: Improves basic endurance and helps recovery
• Feels like: Comfortable, easy breathing, low loading for
muscles, light sweating
• Recommended for: Everybody
Troubleshooting
•User information missing is displayed > Enter the missing user information.
•Fitness test result required is displayed > You need to perform the Fitness Test.
Read more about training in Training Articles at http://articles.polar.fi.
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10 Before Training

Change/End your program
• To change your fitness goal, create a new
program in Menu > Applications > Training
program > Change program . For instance, if
you have started with weight loss program and
have achieved your goal, change your goal to
Improve Fitness or Maximize Fitness.
• To end your active training program, select Menu
> Applications > Training program > End
program > End Program? Select Yes.
To view the results of your previous program:
Select Menu > Applications > Training program
> Results of past prog. The following
information is displayed:
•Start date and Duration: The start date and
the duration of the training program.
•Excel. wks and Calories: The number of
excellent training weeks (100% of target
reached) vs. total number of training weeks and
the calories expended during the program.
•Before/After: Your Fitness Test result
(OwnIndex) or your weight (when weight loss
program active) before and after the program.
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Before Training 11

Test Your Fitness Level
To train right and to monitor your progress, it is
important to know your current fitness level. The
Polar Fitness TestTM is an easy and quick way to
measure your cardiovascular fitness. The test is
performed at rest.
As a result you will get a value called OwnIndex.
OwnIndex is comparable to maximal oxygen
uptake (VO2max ), which is a commonly used
aerobic fitness measure. Read more on how to
interpret the results in Interpret Your Fitness Test
Results.
The OwnIndex value also affects the accuracy of
the training program and calorie calculation during
training.
The test is developed for healthy adults. To make
sure the test is reliable, take the following issues
into consideration:
• Avoid distractions. The more relaxed you are and
the more peaceful the testing environment is,
the more accurate the test result will be (for
instance, no television, telephone or talking).
• Avoid heavy physical effort, alcohol and
unprescribed pharmacological stimulants on the
test day and the day before.
• Avoid eating a heavy meal or smoking 2-3 hours
prior to the test.
• Always perform the test in similar conditions and
at the same time.
• Make sure that your user information is correct.
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12 Before Training

Perform Polar Fitness Test
1. Wear the WearLink, lie down and relax for 1-3
minutes.
2. In Time mode, select Menu > Applications >
Fitness test > Start test. The fitness test
begins instantly once the FT60 has located
your heart rate.
3. About 5 minutes later, a beep will indicate the
end of the test, and your test result will appear
on the display.
4. Press OK.UPDATE VO2max?is displayed.
5. Select Yes to save the test result in your User
information and OwnIndex results. If you
know your laboratory measured VO2max value
and have entered it in User information,
select No to save your test result in OwnIndex
results only.
Troubleshooting
•Set activity lev. of past 3 months is
displayed > Set your activity level (see Settings
for more information on activity levels).
Activity set! is displayed and the test begins.
•Test Failed is displayed > 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.
ENGLISH
Before Training 13

Interpret your fitness test results
Interpret the OwnIndex values by
comparing your individual values and
their progression over time. OwnIndex
can also be interpreted based on gender
and age. Locate your OwnIndex on the
table, and find out your fitness level
class and 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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14 Before Training

3. TRAINING
Wear the WearLink
Before starting training recording, you need to wear the WearLink.
1. Wet the electrode areas of the strap well under running water.
2. Attach the connector to the strap. Adjust the strap length to fit
tightly but 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 and
upright position.
Detach the connector from the strap when you are not using it to
maximize the transmitter lifetime. See detailed washing instructions
in Care and Maintenance.
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Training 15

Start Training
1. Wear the wrist unit and WearLink.
2. In Time mode press OK and select Start or
long-press OK once when you want to start
recording your training session.
To modify sound, heart rate view or other training
settings before recording your training session,
select Training Settings. See Settings for more
information
Your training session is recorded only if the
stopwatch has been on for more than one minute.
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16 Training

Start Training With OwnZone
Starting every training session with the OwnZone
guarantees safe and effective heart rate zones for
your daily condition. Check your OwnZone at least
• when changing training environment or sport.
• when training for the first time after a week's
break.
• If you have not recovered from the previous
training or if you are not feeling well or are
stressed.
• after changing user information.
Determining OwnZone limits take five minutes,
and can be performed as a warm-up. Start slowly
keeping your heart rate below 100 bpm/ 50%
HRmax. After each minute, increase your speed
gradually about 10 bpm/ 5% HRmax.
If you have activated your training program and
you actively use the OwnZone determination, the
wrist unit takes into account your long-term
OwnZone results when updating the program
targets.
1. Wear the wrist unit and WearLink.
2. Press OK and select Start with OwnZone.
• Walk slowly for 1 min.
• Walk at a normal pace for 1 min.
• Walk fast for 1 min.
• Jog for 1 min.
• Run for 1 min.
• Speed up.
3. At some point during OwnZone determination,
New limits in use is displayed. Proceed
normally with your training.
Troubleshooting
• If OwnZone determination fails, and you have
determined your OwnZone limits earlier,
Previous limits in use is displayed. If you
have not determined your OwnZone limits,
Age-based limits in use is displayed. The
OwnZone determination fails if the heart rate
rises too fast during the OwnZone
determination, or if the heart rate is too high at
the beginning of the test.
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Training 17

During Training
The following information can be displayed during training recording. Press UP/DOWN to change the view.
Session duration is displayed in all views.
Heart rate
Your heart rate during training.
Calories
Burned calories.
In zone 1,2or 3
Training time in zone and your heart rate. Smiley face means that OwnZone determination was succesfull.
If your heart rate is not within the zones, NOT IN ZONE is displayed.
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18 Training

Week target (displayed if training program is active)
Weekly target for each zone and the actual training time.
Speed
Optional GPS sensor or footpod required to view speed data.
Distance
Optional GPS sensor or footpod required to view distance data.
ENGLISH
Training 19

Time of day
Lock a zone: Depending on your goal for a training session, you can lock zone 1, 2 or 3 during the session.
When you are training in a desired zone, lock it by pressing OK for one second. For instance, when you have
achieved your weekly target for zones 2 and 3, you can lock zone 1. The zone alarm helps you stay inside the locked
zone.
For example, zone 2 is locked in this image.
Quick Menu: Long pressing LIGHT during recording brings you to Quick menu. The Quick menu is a short
cut to locking buttons, adjusting training sounds, and if footpod is in use, calibrating it.
Heart Touch: Check the time of day during training recording by bringing the wrist unit near WearLink.
Set Heart Touch function On/Off in Settings > Training Settings > HeartTouch .
ENGLISH
20 Training