Polar Electro F11 User Manual
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Polar Electro F11 User Manual

Polar f11 heart rate monitor user guide
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ENGLISH
E N G L I S H

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Summary of Contents for Polar Electro F11

  • Page 1 ENGLISH E N G L I S H...

  • Page 2: Table Of Contents

    ENGLISH Contents 1. GETTING STARTED ......3 Follow-Up........22 Get to Know Your Polar F11 ....3 Files .......... 23 Enter Basic Settings ......4 Data Transfer ......... 27 2. BEFORE EXERCISE ......5 5. SETTINGS........28 Wear the Transmitter ......5 Exercise Settings......

  • Page 3: Getting Started

    ENGLISH 1. GETTING STARTED Get to Know Your Polar F11 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.

  • Page 4: Enter Basic Settings

    Enter Basic Settings Weight : Enter your weight. To change units, press and hold LIGHT. To activate your Polar F11, press OK twice. Height : Enter your height. In LB/FT format, first Once activated, it cannot be switched off! enter feet then inches.

  • Page 5: Before Exercise

    ENGLISH 2. BEFORE EXERCISE Wear the Transmitter Wear the transmitter to measure heart rate. Wet the electrode areas of the strap under running water and make sure that they are well moistened. Attach the connector to the strap. Adjust the strap length to fit snugly and comfortably.

  • Page 6: Test Your Fitness Level

    ENGLISH Test Your Fitness Level • The more relaxed you are and the more peaceful the testing environment is the more accurate the The Polar Fitness Test is an easy, safe, and test result. (No television, telephone or other quick way to measure your aerobic people talking to you.) (cardiovascular) fitness at rest.
  • Page 7 ENGLISH Perform Polar Fitness Test Troubleshooting: • Activity > You have not set your activity level in Before you start, make sure that your user settings User Settings. Read more information on page are correct! • > Press OK to complete USER SETTINGS MISSING Wearing the transmitter, lie down and relax for all your settings.
  • Page 8 ENGLISH Fitness Test Results Your OwnIndex is most meaningful when comparing your individual values and changes in them over time. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex on the table, and find out how your aerobic fitness compares to others of the same gender and age.
  • Page 9 ENGLISH Fitness Test Trend Select Test > TREND In the Trend menu, you can see how your OwnIndex value has been developing. Up to 47 OwnIndex values and respective dates can be included in the display. To delete an OwnIndex value, press and hold LIGHT.

  • Page 10: Get Your Workout Program

    ENGLISH Get Your Workout Program Select the number of times a week you want to exercise ( Exe.Count The Polar Keeps U Fit - Own Workout Program YOUR PERSONAL PROGRAM and your weekly guides towards your fitness goals. exercise targets are displayed in a few seconds. Scroll UP and DOWN to examine your program Select Program >...
  • Page 11 ENGLISH View Your Workout Program Select Program > EDIT Weekly Targets Number of exercise sessions per week Total exercise time per week Total calories to expend per week shows the heart rate intensity zone, , of your Weekly HR Zones Light / Moderate / Hard weekly workout The height of the bar indicates the weekly time that should be spent in each exercise intensity zone.
  • Page 12 ENGLISH Weekly Exercises A summary of your weekly exercises sessions. To view the targets of each exercise, press and select the exercise you wish to examine. Targets Press to view the target time, calories and intensity zones of each session. UP/DOWN Press to return to the Weekly Exercises view.
  • Page 13 ENGLISH • To turn your workout program on/off, select Edit Your Workout Program Program > SETTINGS > ON/OFF • To add an exercise session select Program > When your program is switched off, it remains in EDIT > Weekly Exercises > ADD .
  • Page 14 ENGLISH Program Settings Select Program > SETTINGS : Turning OwnZone on means that your OWNZONE heart rate monitor determines your target heart rate zone automatically in the beginning of every exercise. The OwnZone function recommends for optimal exercise intensity based on your current condition.

  • Page 15: During Exercise

    ENGLISH 3. DURING EXERCISE Record Your Exercise Troubleshooting: • Your exercise information is saved only if the Wear the transmitter and wrist unit. Start heart stopwatch has been on for more than one rate measurement by pressing OK. Preferably, minute. there should be no other heart rate monitors •...

  • Page 16: Buttons During Exercise

    ENGLISH 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 Bring the wrist unit near the •...

  • Page 17: Views During Exercise

    ENGLISH Views During Exercise View combinations of exercise data. Switch displays with UP/DOWN Exercise Stopwatch Heart rate Calories The calories expended Heart rate view is only displayed when you have set heart rate limits active. InZone InZone symbol and time spent in zone* Lower / upper limit values and Zone Pointer Heart rate *Smiley face means that OwnZone determination was succesful.
  • Page 18 ENGLISH are only displayed when you have selected a program exercise HR zones The time spent in your present intensity zone The intensity zone symbol shows you the zone you are in at the moment The target intensity zone bar is highlighted, if you are within your target zone Heart rate are only displayed when you have selected a program exercise Exercise targets...

  • Page 19: Stop Recording And View Summary

    ENGLISH Stop Recording and View Summary Press BACK to pause exercise recording. Select to stop recording and to view a of your EXIT Summary 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/%HR ) alternate Detach the transmitter connector from the strap and rinse the strap under running water after every use.

  • Page 20: After Exercise

    ENGLISH 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.
  • Page 21 ENGLISH HR zones The three bars stand for Light, Moderate and Hard heart rate zone. Press UP/DOWN 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 to return to the Diary or HR zones view, the value you last viewed will be BACK...

  • Page 22: Follow-Up

    Rate Zone views, saves Diary data to Weekly File and reminds you to check your Diary with an envelope symbol. At in the beginning of each month, if you have not performed the Fitness Test for 30 days, your Polar F11 will automatically remind you to do so by displaying TEST YOUR OWNINDEX To open the reminder, press UP and OK.

  • Page 23: Files

    ENGLISH 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.
  • Page 24 ENGLISH Select an exercise you wish to view with UP/DOWN and OK. Duration Name of the exercise Time session started Exercise duration (hh.mm.ss) Calories Calories expended while exercising (Cal/kcal) Fat percentage of the burned calories Heart Rate Maximum ( ) and average ( ) heart rate in beats per minute alternate with the percentage of maximum heart rate reading 24 After Exercise...
  • Page 25 ENGLISH are only displayed when an exercise from your workout program was chosen HR zones Press to view information for the intensity zones. Light, Moderate Hard Light / Moderate / Hard The intensity zone bar is highlighted when examined Exercise duration in the zone Press to return to the view.
  • Page 26 ENGLISH Weekly File and Totals File Select File > WEEKLY 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...

  • Page 27: Data Transfer

    ENGLISH Data Transfer Your Polar F11 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.

  • Page 28: Settings

    ENGLISH 5. SETTINGS Exercise Settings age-based formula (220 minus age). Choose . Make sure you HARD, MODERATE, LIGHT BASIC Select Exercise > SETTINGS have entered the correct date of birth in User Settings! • EXERCISE : You can choose an exercise only if MANUAL : Set your target heart rate limits your workout program is activated.
  • Page 29 ENGLISH Choose your OwnZone or Automatic heart rate limits from four exercise intensities: • HARD (80-90% HR ) is for a relatively short exercise at high intensity. • MODERATE (70-80% HR ) is effective particularly for improving aerobic fitness. It is recommended for people exercising regularly.

  • Page 30: Ownzone

    ENGLISH OwnZone OwnZone has been developed for healthy persons. Some health conditions may cause heart rate Your Polar F11 automatically determines your variability-based OwnZone determination to fail, individual and safe exercise intensity zone, your e.g. high blood pressure, certain cardiac OwnZone.
  • Page 31 ENGLISH • OZ>>>> Jog at a slow pace for 1 min. Smoothly Determining Your OwnZone increase your heart rate about 10 bpm/ 5% Find your OwnZone limits in 1-5 minutes during • warm-up by walking, jogging, or doing some other OZ>>>>>...

  • Page 32: Other Settings

    In Time mode, quickly change from Time1 to Time2 by pressing and holding DOWN. • REMIND : You can activate seven different reminders in your Polar F11. To create a new • DATE : Set the date. reminder, select .
  • Page 33 ENGLISH 3-6 miles per week or spend ½-2 hours per USER settings week in comparable physical activity, or Select Settings > USER your work requires modest physical activity. : You do not participate regularly in • Weight : To change units press and hold LIGHT. programmed recreational sport or heavy physical activity, e.g.
  • Page 34 ENGLISH • HR max (the highest number of heartbeats per GENERAL settings minute (bpm) during maximum physical Select exertion): Change the default value only if you Settings > GENERAL know your laboratory-measured value. For more • SOUND : Adjust button and activity sounds; VOL 2 information, see http://support.polar.fi.

  • Page 35: Customer Service Information

    ENGLISH 6. CUSTOMER SERVICE INFORMATION Caring for Your Heart Rate Monitor softener. Never put the transmitter connector in the washing machine or drier! Wrist Unit: Clean with a mild soap and water solution, dry with towel. Never use alcohol or any Dry and store the strap and the transmitter abrasive material (steel wool or cleaning connector separately.
  • Page 36 Service A low battery symbol will appear when 10-15% of the battery capacity is left. The backlight and Your Polar F11 Heart Rate Monitor is designed to sounds are automatically deactivated. Excessive help you achieve personal fitness goals, indicate use of the backlight drains the battery more the level of physiological strain and intensity rapidly.
  • Page 37 ENGLISH Changing Transmitter Batteries Open the battery cover by turning it counterclockwise to OPEN using a coin. Place the battery inside the cover with the positive (+) side facing the cover. Make sure the sealing ring is in the groove to ensure water resistance. Place the cover with the battery inside it into the connector.

  • Page 38: Precautions

    ENGLISH Precautions psychological conditions, asthma, breathing, etc., as well as some energy drinks, alcohol, and Minimizing Possible Risks nicotine may also affect heart rate. Exercise may include some risk. Before beginning It is important to be sensitive to your body’s a regular exercise program, answer the following responses during exercise.
  • Page 39 ENGLISH If you have a pacemaker, defibrillator or other When in non-coded mode, the wrist unit picks up implanted electronic device, you use the Polar transmitter signals within 1 m / 3ft. The frame heart rate monitor at your own risk. Before starting around the heart symbol on the bottom of the use, take a maximal exercise stress test under the display indicates that transmission is coded.
  • Page 40 ENGLISH Polar F11 may be worn when swimming. To maintain water resistance, do not press buttons under water. For more information visit at http://support.polar.fi. Water resistance of Polar products is tested according to International Standard ISO 2281. Products are divided into three categories according to their water resistance. Check the back of your Polar product for the water resistance category, and compare it to the chart below.
  • Page 41 ENGLISH Electromagnetic disturbances may occur near If the heart rate monitor still does not work, the high-voltage power lines, traffic lights, overhead piece of equipment may be electrically too noisy lines of electric railways, electric bus lines or for wireless heart rate measurement. trams, televisions, car motors, bike computers, some motor driven exercise equipment, cellular phones, or at electric security gates.

  • Page 42: Troubleshooting

    ENGLISH Troubleshooting despite moving away from the source of disturbance, slow down and check your pulse If you don't know where you are in the menu, manually. If you feel it corresponds to the high press and hold BACK until the time of day is reading on the display, you may be experiencing displayed.

  • Page 43: Technical Specification

    ENGLISH Technical Specification Strap material 35% Polyester, 35% Polyamide, 30% Polyurethane Wrist Unit CR 2032 Battery type Limit values Battery life Average 1.5 years (1 h/day, 7 23 h 59 min 59 s Chronometer days/week exercise) Heart rate 30 - 199 bpm Operating -10 °C to +50 °C / 14 °F to 122 °F Total time...

  • Page 44: Guarantee And Disclaimer

    No part of this manual may be used or reproduced in any form or by any means without prior Polar Electro Inc. / Polar Electro Oy guarantees to the written permission of Polar Electro Oy. The names and original consumer/ purchaser of this product that the logos marked with a ™...
  • Page 45 (WEEE). These products should thus be disposed Polar Electro Inc. / Polar Electro Oy shall not be liable for of separately in EU countries. Polar encourages any damages, losses, costs or expenses, direct, indirect or...

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