Polar Electro FT80 User manual

Polar FT80 User Manual
ENGLISH

CONTENTS
1. GET STARTED...................................................................................................................... 3
Get to Know Your Polar FT80 Training Computer ........................................................................... 3
Wrist Unit Buttons and Menu Structure....................................................................................... 3
Display Symbols .................................................................................................................. 4
Start with Basic Settings ........................................................................................................ 4
2. BEFORE TRAINING ................................................................................................................ 5
Activate Your Polar STAR Training Program ................................................................................. 5
Change/End Your Training Program....................................................................................... 6
Test Your Fitness Level ...................................................................................................... 6
3. TRAINING........................................................................................................................... 8
Wear the Heart Rate Sensor .................................................................................................... 8
Start Training ..................................................................................................................... 8
Optimize Your Strength Training with Heart Rate Guidance............................................................... 8
Start Training with OwnZone.................................................................................................... 9
During Training ................................................................................................................... 10
Stop Training...................................................................................................................... 11
Using Stopwatch.................................................................................................................. 11
4. AFTER TRAINING .................................................................................................................. 12
Training Feedback................................................................................................................ 12
Weekly Follow-up................................................................................................................. 13
Review Training Data ............................................................................................................ 14
Following Fitness Test Results ................................................................................................. 14
Remember to Relax............................................................................................................... 15
Following OwnRelax Results................................................................................................15
Transfer Data...................................................................................................................... 15
5. SETTINGS .......................................................................................................................... 17
Watch Settings.................................................................................................................... 17
Training Settings ................................................................................................................. 17
User Information.................................................................................................................. 17
General Settings .................................................................................................................. 18
Accessory Settings............................................................................................................... 18
Foot pod Calibration* ........................................................................................................18
6. IMPORTANT INFORMATION...................................................................................................... 19
Caring for Your Product ......................................................................................................... 19
Service...........................................................................................................................19
Changing Batteries............................................................................................................19
Precautions........................................................................................................................ 21
Troubleshooting................................................................................................................... 21
Technical Specifications........................................................................................................ 22
Guarantee and Disclaimer....................................................................................................... 22
ENGLISH

1. GET STARTED
Get to Know Your Polar FT80 Training Computer
The Polar FT80 training computer
records and displays your heart rate
and other data during training.
The Polar H1 heart rate sensor
transmits the heart rate signal to the
training computer. The heart rate
sensor consists of a connector and a
strap.
You can transfer data easily between
your FT80 and the
polarpersonaltrainer.com web service
with Polar FlowLinkTM and WebSync
software.
The latest version of this user manual
can be downloaded at
www.polar.com/support.
Wrist Unit Buttons and Menu Structure
UP
• Adjust values
• Scroll through the menu
• Scroll through selection lists
• Change the watch face with a long
press in the time view
OK
• Select training type or training
settings
• Confirm selection
DOWN
• Adjust values
• Scroll through the menu
• Scroll through selection lists
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)
ENGLISH
Get Started 3

Display Symbols
Symbol Description
The wrist unit battery level is low.
The alarm is active.
Sounds are off.
Time 2 is in use.
You have one or more new messages.
The key lock is active.
The Polar S1 foot pod™ is in use. If the symbol is blinking, FT80 is trying to
establish a connetion with the foot pod.
The Polar G1 GPS sensor is in use. If the symbol is blinking, FT80 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 detected.
Start with Basic Settings
To activate your FT80, press and hold any button for one second. Once activated, it cannot be switched
off.
1. Select Language with UP button and confirm with OK button.
2. Please enter basic settings is displayed. Press OK.
3. Select Time format.
4. Enter Time.
5. Enter Date.
6. Select Units. Select metric (kilograms, centimeters, KCAL) or imperial (pounds, feet, CAL).
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 settings. Basic settings complete is displayed and the FT80 enters time
view.
Select No to change settings. Please enter basic settings is displayed. Re-enter your basic settings.
To modify your personal settings later, see Settings.
ENGLISH
4Get Started

2. BEFORE TRAINING
Activate Your Polar STAR Training Program
The adaptive, personalized, and in-built Polar STAR Training Program provides you with the optimum
intensity and time targets. The FT80 gives you feedback on your performance after each training session
and once a week.
The FT80 creates a training program based on your personal information (weight, height, age, sex), fitness
level, activity level, and training goal.
By analyzing your weekly training results and fitness level, the FT80 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 view, select Menu > Applications > Training program > Create new program and Yes.
2. If you have not performed the Polar Fitness Test or a new test result is needed, the FT80 asks you to
perform the test. For more information, see Test Your Fitness Level.
3. Select your training target:
•Improve fitness to improve your current cardiovascular (involving the heart and blood vessels) fitness
level and if you are able to train regularly.
•Maximize fitness 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.
4. Training program created! is displayed.
5. Next, View week targets? is displayed. Select Yes to view time and calorie targets for your first training
week. If you select No.Training program active! is displayed and the FT80 returns to Time view.
Time target
Target training time for the week
Calorie target
Target calorie expenditure for the week
6. Press DOWN and OK to view your target training time for three different target intensity zones. Press
DOWN to change the view. See the following page for more information on the zones.
Time target for 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 and hold BACK to return to Time view.
To view your weekly targets later, select Menu > Applications > Training Program > View week targets .
Target Zone Intensity % of HRmax Training benefit
Zone 3 HARD: 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 MODERATE: 70-80% • Benefits: improves aerobic fitness
• Feels like: good, easy breathing, moderate sweating
• Recommended for: everybody for typical training sessions
with moderate length
ENGLISH
Before Training 5

Zone 1 LIGHT: 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 under Training Articles at http://articles.polar.fi.
Change/End Your Training Program
• To change your fitness goal (from Improve Fitness to Maximize Fitness):
Select Menu > Applications > Training program > Change program to create a new program.
• To end your active training program:
Select Menu > Applications > Training program > End program > End Program? and Yes.
The results of your program are displayed:
•Start date/Duration: The start date and the duration of the training program.
•Excel. weeks/Calories: The number of excellent training weeks vs. total number of training weeks and
the calories expended during the program.
•Before/After: Your Fitness Test result (OwnIndex) before and after the program.
To view the results of your previous program at a later date, select Menu > Applications > Training program
> Results of past prog..
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 and aerobic capacity. The
test is performed at rest.
The test result is a value called OwnIndex. OwnIndex is comparable to maximal oxygen uptake (VO2max ),
which is commonly used aerobic capacity measure. For more information, see Interpret your fitness test
results.
The OwnIndex value affects the accuracy of the training program and calorie calculation during training.
The test is developed for healthy adults. To ensure the test results are reliable, make sure to:
• 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 exertion, 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 same time of day.
• enter accurate user information.
Perform Polar Fitness Test
1. Wear the heart rate sensor, lie down and relax for 1-3 minutes.
2. In Time view, select Menu > Applications > Fitness test > Start test. The fitness test begins as soon as
the FT80 locates your heart rate.
ENGLISH
6Before Training

3. Approximately 5 minutes later, a beep indicates the end of the test, and your test result is displayed.
4. Press OK.UPDATE VO2max?is displayed.
5. Select Yes to save the test result in your user settings and OwnIndex results. Select No only if you know
your VO2max value, and if it differs more than one fitness level (see the table on the next page) from the
OwnIndex result. Your OwnIndex value will only be saved in OwnIndex results.
Troubleshooting
•Set activity level of past three months is displayed > Set your activity level (see Settings for more
information). Activity level set is displayed and the test begins.
•Fitness Test Failed is displayed or no heart rate shown > Test fails. Check that the heart rate sensor
electrodes are moist enough and that the elastic strap is snug enough around your chest. If the fitness test
fails, your previous OwnIndex value is not replaced.
Interpret your fitness test results
Interpret the OwnIndex values by comparing your individual values and changes in them over time.
OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex in the table to the
right, and see how they compare 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 seven 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.
ENGLISH
Before Training 7

3. TRAINING
Wear the Heart Rate Sensor
Wear the heart rate sensor to measure heart rate.
1. Moisten the electrode area of the strap.
2. Attach the connector to the strap.
3. Tie the strap around your chest, just below the chest
muscles, and attach the hook to the other end of the
strap.
4. Adjust the strap length to fit tightly but comfortably.
Check that the moist 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 and rinse the strap
under running water after every use. Sweat and moisture
may keep the electrodes wet and the heart rate sensor
activated. This will reduce the heart rate sensor battery
life. For more detailed washing instructions, see Important
Information.
For video tutorials, go to http://www.polar.com/en/support/video_tutorials.
Start Training
1. Wear the training computer and heart rate sensor.
2. Press OK and select Start training, or long-press OK when you want to start recording your training
session.
To modify sounds, heart rate view or other training settings before starting the training session, select
Training Settings. See section Settings for more information.
Your training session is saved only when the recording has been on for more than one minute.
Optimize Your Strength Training with Heart Rate Guidance
Strength training with Polar FT80 helps you effectively improve your muscle strength and power by
guiding your recovery heart rate between exercise sets during workout.
1. Create up to three workouts in polarpersonaltrainer.com and download the workout(s) to your FT80. See
Transfer Data for more information.
2. When you have downloaded workouts onto your FT80, press OK and press DOWN to select Start
strength training. Press OK to start your warm-up session and after warm-up, press OK again. Start
workout? is displayed. Select Yes and press OK. Select the workout and press OK. Select the exercise
you want to perform from the list. Press OK and start your workout with the first set.
Heart rate graph
Name of the exercise
Heart rate as a number and graph
Number of sets, repetitions,
and weights
ENGLISH
8Training

3. When you have completed a set, the FT80 tells you the optimal recovery time. Sit down to wait and see
when your heart rate graph hits the dotted line on the display and you hear a beep. You have now
recovered enough. Start next set! is displayed.
4. When you have completed all sets of an exercise press OK, and Exercise completed? is displayed.
Select Yes to save the exercise data. The exercise set is now removed from your exercise list in this
session.
5. Select the exercise you want to perform next and finish your workout.
6. After workout, carry out a suitable cool down session. To stop the cool down session, press BACK twice.
Transfer data to polarpersonaltrainer.com for easy follow-up of your fitness level development. See
Transfer Data for more information.
If you have not yet downloaded workouts from polarpersonaltrainer.com, FT80 still guides your strength
training informing you how long to rest between each set.
1. Press OK and select Start strength training.
Heart rate graph
Heart rate as a number and graph
2. When you have completed a set, the FT80 tells you the optimal recovery time. Sit down to wait and see
when your heart rate graph hits the dotted line on the display and you hear a beep. You have now
recovered enough. Start next set! is displayed. Perform the exercises and finish your workout.
3. After workout, transfer data to polarpersonaltrainer.com for easy follow-up of your fitness level
development. See Transfer Data for more information.
If you have activated the STAR Training Program, the performed strength trainings are automatically
accumulated to the weekly training results.
Start Training with OwnZone
Starting every session with OwnZone determination guarantees safe, effective and individual heart rate
zones.
Check your OwnZone at least:
• when you change training environment or sport.
• when you train after more than a week’s break.
• if you have not recovered from previous session/you are not feeling well/are stressed.
• after changing your user information.
OwnZone determination takes only five minutes, and can be performed as a warm-up in any sport.
If training program is activated and you actively use this determination, FT80 incorporates your long-term
results when updating program targets.
1. Wear the training computer and heart rate sensor.
2. Press OK and select Start with OwnZone. Follow the instructions on the display. Start slowly keeping
your heart rate below 100 bpm/ 50% HRmax. After each minute, increase your speed gradually about 10
bpm/ 5% HRmax.
•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.
ENGLISH
Training 9

•Speed up.
3. When the individual OwnZone limits are determined at some point during the determination, New limits
in use is displayed. Proceed normally with 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/if the
heart rate is too high at the beginning of the test.
During Training
The following information is displayed during a training session. Press UP/DOWN to change views. Your
training duration is displayed in every view.
In zone 1, 2 or 3 (displayed during cardio training)
Training time in the indicated zone
Heart rate
Heart symbol indicates the zone you are in
Heart rate
Heart rate during training
Time of day
Calories
Expended calories during training
Distance
Distance of training (optional GPS sensor or foot pod required to view distance data)
Speed
Speed of training (optional GPS sensor or foot pod required to view speed data)
Week target (displayed during cardio training if the training program is active)
Weekly target intensity zones and the actual training time in each zone
To access Quick menu during training, press and hold LIGHT. The quick menu is a shortcut to locking buttons,
adjusting training sounds, and if foot pod is in use, calibrating it.
Lock a zone: When you are in a desired zone during a training session, lock it by pressing OK for one
second. For instance, when you have achieved your week target for zones 1 and 3, you can lock zone 2.
The zone alarm helps keep you inside the locked zone.
HeartTouch: Check the time during training recording by bringing the wrist unit near the heart rate sensor.
Set the HeartTouch function On/Off in Menu > Settings > Training Settings > HeartTouch .
ENGLISH
10 Training