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Displays your heart rate as bpm and % of HR , average
max
heart rate and exercise duration.
COMPLETE HR
Quick Guide
Allows you to set 5 exercise sets for interval training with HR
target zones and recovery calculation. Records complete files
of the exercises.
Signal/Light Up
• move onward
Predicts your maximal oxygen uptake.
• increase the
selected value
Reduces possible interference from other heart rate monitors.
Stop Down
• exit the • move backward
displayed mode • reduce the
• return to the
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Manufactured by: Road Map Dear Customer Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE OK Scroll Up / Down Tel. +358-8-520 2100 STOP - exit the displayed mode Fax +358-8-520 2300 Congratulations on purchasing a Polar Heart Rate Time Of Day File Options Fit. Test Connect www.polar.fi Monitor! We are proud to assist you in achieving personal fitness and performance goals. Exercise Set Memory Set Function Set User Set Monitor Set
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The Polar heart rate monitor offers you various ways to customize your exercise sessions so they meet your personal needs. For example, use the Interval Trainer™ function to guide you through a complete interval training session. Or, you can choose the functions that suit you best: OwnCal® calorie calculation, timers, recovery calculation, etc. After training, you can review your exercise file and transfer it to your computer for analysis with Polar Precision Performance™ software. Monitor your
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CONTENTS A. Getting Going ....................... 5 Setting Recovery Calculation ....... 26 Heart Rate Monitor Parts ........................ 5 Naming Exercise Sets ......................... 27 Buttons and Their Functions ................... 6 Setting Recording Rate ......................... 28 Easy Start .................................................. 8 Turning Functions on/off ....................... 29 How to Prepare the Wrist Receiver ... 8 OwnCal Calorie Counter on/off ....... 29 How to
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C. Exercise ................................ 35 Tips During the Exercise ........................ 48 Heart Rate Measure Mode .................... 35 Swapping the Recording Rate .......... 48 Exercise Recording Mode ...................... 37 Swapping the Exercise Type ............. 48 Turning Heart Rate Restarting the Interval or Zone Alarm on/off .............................. 37 Recovery Calculation ......................... 49 Swapping the Heart Rate Limits ........ 38 Interrupting an Interval
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Recorded Heart Rate Samples ................ 58 G. Care and Maintenance ........ 71 Records File ............................................. 58 Resetting Cumulative Counts to Zero ... 58 H. Precautions .......................... 73 Deleting a File ......................................... 59 Deleting All Files ..................................... 59 I. Frequently Asked Questions ............................. 77 E. Connection to Computer.... 60 Downloading Training Data to J. Technical Specifi
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A. GETTING GOING Heart Rate Monitor Parts and Their Functions The elastic strap holds the transmitter comfortably, yet firmly, in the correct position. The transmitter detects your heart rate and transmits it to the wrist receiver. The wrist receiver displays your heart rate and other data during exercise. Enter your personal settings into the receiver and analyze the exercise files after you’re done. A 5 A 5
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Buttons and Their Functions SIGNAL/ Signal/Light Turns the beep on or off. LIGHT Turns the backlight on. RESET Reset Resets the heart rate monitor. Stop Return - Stops measuring the heart rate. STOP Exits the displayed mode and returns to the previous mode level. Returns to the Time of Day display from any mode by pressing and holding the stop button. OK OK Accept - Starts measuring the heart rate (start). Enters the displayed mode shown on the lower level (start). Locks in your selection (ok).
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Up Moves to the following mode. Increases the selected value. Down Returns to the previous mode. Decreases the selected value. Useful Tips • Briefly pressing a button (approximately 1 second) will do different things than pressing and holding the button for a longer period of time (approximately 2 to 5 seconds). If your press the button for a longer period of time, you can use shortcuts. • The buttons are slightly stiffer than those of an ordinary watch to prevent them from being pressed acciden
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Easy Start How to Prepare the Wrist Receiver 1. Since the display is blank when the receiver leaves the factory, you have to activate the wrist receiver by pressing the OK button twice, after which the Time of Day display appears. This is a one-off procedure; once you have turned on your receiver you can not turn it off anymore. 2. You may start measuring your heart rate right away using the default settings. However, the following settings are ones that it would be useful to change as soon as p
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How to Put the Transmitter On 1. Attach the transmitter to the elastic strap. 2. Adjust the strap length to fit snugly and comfortably. Secure the strap around your chest, just below the chest muscles, and buckle it. 3. Lift the transmitter off your chest and moisten the grooved electrode areas on the back. 4. Check that the wet electrode areas are firmly against your skin and the Polar logo is in a central, upright position. How to Start Measuring Your Heart Rate 1. Begin with the display that
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4. Press the OK button to start measuring your heart rate. A heart symbol will start flashing and your heart rate (beats per minute) will appear in a maximum of 15 seconds. 5. Press OK again. The stopwatch starts running and you can start exercising. The exercise data will only be stored in a file if you have turned the stopwatch on. How to Stop Measuring Your Heart Rate 1. Press the stop button. The stopwatch and other calculations stop. The heart rate measuring continues, although exercise dat
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Modes and Their Functions Your Polar heart rate monitor has six main modes: Time of Day, Exercise, File, Options, Fitness test and Connection. 1. TIME OF DAY You can use your Polar heart rate monitor as an ordinary watch that shows the date and the day of the week, as well as contains an alarm function. You can also change between two different countries’ time zones. In addition, the following functions can be uploaded from a computer and utilized: • 7 alarm sound reminders • your personal logo,
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A. During BasicUse, you can save 99 split and lap times with current, maximum and average heart rates for each lap. You can configure the display to show information on the following: • your current heart rate, average heart rate or a reading of your maximum heart rate in percentages • the current exercise time (stopwatch) • time of day • current lap and split time as well as the lap number • calorie count for your exercise session B. Freely programmable BasicSet will automatically guide you thr
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3. FILE Your receiver stores exercise information in 99 exercise files: • the start date and time of the exercise • total exercise time • the average and maximum heart rate readings for the exercise session • the recovery value (only BasicSet) • your heart rate limits used during the exercise • your time spent in, above and below your target zones during exercise • OwnCal calorie expenditure • your cumulative calorie expenditure • your cumulative exercise time • your interval training informatio
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4. OPTIONS In the Options mode, you can enter the following settings: Exercise Settings: You can select BasicUse with no settings or 5 freely programmable BasicSets or Interval Training Sets Memory Settings: Set the recording rate of your heart rate of 5 seconds, 15 seconds or 1 minute Function settings: OwnCal calorie counter on/off, fitness test on/off, predicted maximum heart rate on/off User-specific Information: weight, height, date of birth, gender, activity level, maximum heart rate and m
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5. FITNESS TEST In this mode you can: • perform the Polar Fitness Test • recall your latest test results; OwnIndex and HR -p values max • update your user information to reflect your most recent OwnIndex and HR -p values max 6. CONNECTION In this mode you can: • upload your receiver settings from your computer to receiver with Polar Precision Performance version 3 or later • download recorded exercise information to your computer for detailed analysis with Polar Precision Performance version 3 o
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B. HOW TO ENTER SETTINGS This section describes how to manually enter settings by pressing the receiver buttons. However, heart rate monitor offers you a faster way as well: prepare your settings with Polar Precision Performance software and upload them to your receiver from your computer. See chapter “Uploading settings from computer”. B 16
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Time Of Day File Options Fit. Test Connect Exercise Set Memory Set Function Set User Set Monitor Set Watch Set 1. In the Time of Day display, scroll up or down until OPTIONS is displayed. 2. Press OK to enter the Options mode. EXERCISE SET is displayed. 3. Scroll up or down until the desired setting mode is displayed. 4. Press OK to start the settings. • Move forward and backward by using the up or down buttons. • Press OK to start adj
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User Information Settings Options User Set kg/ lbs cm/ feet inch Birthday Sex Activity HR VO max 2max In the User Set loop you can move forward only by pressing OK. Measuring units depend on your choice in Options/ Monitor Set/ Unit 1 or Unit 2. Units 1 Units 2 Weight kg lbs Height cm ft/ inch Date of Birth setting order day - month - year month - day - year 1. In the Time of Day display scroll up or down until OPTIONS is displayed. 2. Press OK to
