Polar Electro F11 User Manual
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Polar Electro F11 User Manual

Fitness heart rate monitor
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USER MANU AL
Polar F11™ Fitness
Heart Rate Monitor
BUTTONS
Light
Back
Press OK to enter the menu.
Press the
/
buttons to move forward in the menus.
Press and hold the Back button to return to the Time of Day
display.
OK

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  • Page 1 BUTTONS USER MANU AL Polar F11™ Fitness Heart Rate Monitor Light Back Press OK to enter the menu. Press the buttons to move forward in the menus. Press and hold the Back button to return to the Time of Day...
  • Page 2 The Polar F11 heart rate monitor helps you to achieve your personal fitness goals. Perform the Polar Create a Program, The Polar F11 heart rate monitor includes the Polar Keeps U Fit™ - Own Workout Program, which helps you to create a personalized Fitness Test and and edit and training program, keep a diary of your exercise sessions, and follow your progress.

  • Page 3: Table Of Contents

    CONTENTS INTRODUCTION TO THE F11 HEART RATE MONITOR ... 7 1.1 PRODUCT ELEMENTS ... 7 1.2 WRIST UNIT BUTTONS AND SYMBOLS ... 8 1.3 BASIC SETTINGS ... 10 1.4 MEASURING YOUR HEART RATE ... 12 KEEPS U FIT WORKOUT PROGRAM ... 14 2.1 CREATING YOUR PROGRAM ...
  • Page 4 POLAR FITNESS TEST - OWNINDEX ... 49 6.1 PERFORMING THE FITNESS TEST ... 50 6.2 FITNESS TEST TREND ... 52 UPDATE YOUR PROGRAM ... 54 SETTINGS ... 55 8.1 WATCH SETTINGS ... 55 8.2 HEART RATE SETTINGS ... 63 8.3 DIARY SETTINGS ... 67 8.4 USER SETTINGS ...

  • Page 5: Introduction To The F11 Heart Rate Monitor

    1. INTRODUCTION TO THE F11 HEART RATE MONITOR 1.1 PRODUCT ELEMENTS The Polar F11 heart rate monitor set consists of the following items: Wrist Unit The wrist unit includes Polar Keeps U Fit workout program. You can create, update, and monitor your Program with the wrist unit.

  • Page 6: Wrist Unit Buttons And Symbols

    Heart Touch In the Exercise mode, you can see the time of day by bringing the wrist unit near the Polar logo on the transmitter. • Move up in the menus and selection lists. • Increase the selected flashing value when is on the display.
  • Page 7 The envelope reminds you to check the exercises from last week or to perform the Polar Fitness Test. For further information, see the section Weekly and Monthly Follow-Up on page 41.

  • Page 8: Basic Settings

    Note: It is important that you be precise with the settings, as they have an impact on the accuracy of the Keeps U Fit workout program. 1. Activate the wrist unit by pressing any button. The display fills up with digits. Press OK. 2. WELCOME TO POLAR FITNESS WORLD is displayed. Press OK to start settings. 3. Language: Press the buttons to select ENGLISH, DEUTSCH, ESPAÑOL, or FRANÇAIS.
  • Page 9 12. SETTINGS OK? is displayed. Press the If you select Yes, your settings are accepted and you can start using your Polar heart rate monitor. If you select No, you can change your Basic Settings. Press the Back button until you return to the setting you want to change.

  • Page 10: Measuring Your Heart Rate

    1.4 MEASURING YOUR HEART RATE To measure your heart rate, you need to wear the transmitter. Heart rate coding reduces interference from other heart rate monitors that are close by. To make sure that the code search is successful and ensure trouble-free heart rate monitoring, keep the wrist unit within 3 feet/1 meter of your transmitter. Check that you are not near other people with heart rate monitors or any source of electromagnetic disturbances (for further information on interference, see the chapter Precautions on page 77).
  • Page 11 Note: If the wrist unit does not receive your heart rate - - /00 is displayed, check that the transmitter electrodes are wet and that the strap is snug enough. Bring the wrist unit up to your chest near the Polar logo on the transmitter.

  • Page 12: Keeps U Fit Workout Program

    2. KEEPS U FIT WORKOUT PROGRAM The Polar Keeps U Fit - Own Workout Program is based on your current fitness level, giving you guidance on how much you need to exercise to achieve your personal fitness goals. The personalized Keeps U Fit workout program helps you to plan your exercise by recommending total exercise duration, calories, and exercise duration in different intensity zones.

  • Page 13: Creating Your Program

    Note: • If you have not performed the Polar Fitness Test before or if it has been more than six months since you last performed it, OWN INDEX MISSING. DEFAULT USED is displayed. Return to the Time of Day display by pressing and holding the Back button and perform the Fitness Test, as instructed in the chapter Polar Fitness Test - OwnIndex on page 49.
  • Page 14 4. OwnIndex: The determination of your current fitness level affects the amount of exercise at different intensity levels that the Program recommends. • If you have already performed the Fitness Test, your latest OwnIndex value is displayed. If you know your maximal aerobic power (VO you perform regularly, you can adjust your OwnIndex by pressing the 5.

  • Page 15: View And Edit Your Program

    6. Exe.Count (exercise count): Based on your OwnIndex and target selection, the wrist unit recommends how many times a week you should exercise. The cursor shows you the recommended value. If you wish, you can change the value with the 7.
  • Page 16 2.2.1 YOUR WEEKLY EXERCISE TARGETS Weekly Targets Target exercise count per week Target total exercise duration per week Target total calories you should burn in your weekly exercise Press the button to proceed. Weekly HR zones: Your weekly target exercise time is divided into three different intensity zones: Light, Moderate, and Hard, depending on your Program target selection.
  • Page 17 Press the Back button to return to the Weekly HR zones view. Press the *Polar target heart rate intensity definition is modified from international exercise science authorities' recommendations in which Light intensity can reach lower than 60% HR ) is good for improving health and fitness. It also improves basic endurance and ) is effective particularly for improving aerobic fitness.
  • Page 18 2.2.2 YOUR EXERCISE SESSION TARGETS If you start from the Time of Day display, repeat steps 1-3 on page 17, and press the displayed. Weekly Exercises: Depending on your exercise count selection, your weekly exercise time is divided into individual exercise sessions of different durations.
  • Page 19 Exercise Session Targets: Exercise name/Targets Target exercise duration Target calories you should burn in this exercise session Press the Alternatively, press OK to edit the exercise session targets and continue from Editing Exercise Targets on page 22. Alternatively, press and hold the Light button to delete the exercise session and continue from Deleting Exercise Session on page 22.
  • Page 20 Editing Exercise Targets 1. EDIT DURATION? is displayed. Press the If you select Yes, the hours start to flash. If you select No, the wrist unit returns to the Targets view. 2. Adjust the hours with the buttons. Press OK. 3.

  • Page 21: Program Settings

    2.3 PROGRAM SETTINGS In the Program Settings menu you can switch the Program on or off and change the settings for Program exercises. 1. Start from the Time of Day display. Press OK. Exercise is displayed. 2. Press the buttons to select Program. Press OK. 3.
  • Page 22 • If you select Select, the HR Set is linked to the exercise session. • If you select Edit, HR ALARM, HR LIMITS, HR VIEW, and RENAME are displayed. • Press the buttons to select Alarm, Limits, View, or Rename. Press OK. HR alarm: Select VOL 2 (loud), VOL 1 (quiet), or alarm OFF with the HR limits: Select OWNZONE, AUTOMATIC, MANUAL, or limits OFF with the •...

  • Page 23: Exercising

    3. EXERCISING In the Exercise menu you can view and record your exercise information, such as your heart rate, exercise time, and energy expenditure. • If you want to exercise according to your Program starting from the first exercise session, start according to the section Starting Exercise Recording on this page.

  • Page 24: Functions During Exercise

    Note: Your exercise information is saved only if the stopwatch has been on for more than one minute. Checking the Time of Day Bring the wrist unit near the Polar logo on the transmitter. The time of day and your current heart rate are displayed. Checking Exercise Duration, Calories, Target HR Zones, and Program Exercise Targets...
  • Page 25 The calories you have burned until now. Polar calorie calculation shows your energy expenditure while exercising. You can use the feature to set daily and weekly exercise goals in terms of calories (Cal/kcal) regardless of the Program. Monitor your energy...
  • Page 26 Changing the Displayed Exercise Information In the Exercise and Calories display, you can change the upper row information to personalize the display by pressing and holding the button. Exercise duration Time of Day Calories Fitness bullets - a bullet appears for every 10 minutes in the target heart rate zone equaling one hour in total if all the bullets appear.
  • Page 27 After you have illuminated the display once while exercising night mode symbol appears in the display. The display automatically illuminates each time you press any button or bring the wrist unit near the Polar logo on the transmitter, until you stop recording the exercise.
  • Page 28 Changing Settings During Exercise You can change the settings while recording your exercise or you can pause the exercise recording while modifying your settings. 1. If you want to change the settings without pausing the exercise recording, press and hold OK. Alternatively, if you want to pause the exercise recording, press the Back button and select SETTINGS with buttons.
  • Page 29 Summary of your exercise is displayed. Exercise duration (hh.mm.ss) Calories burned during the exercise (Cal/kcal) The maximum (max) and average (avg) heart rate of the exercise session (bpm/%HR 3. Press OK to enter the Exercise menu or press and hold the Back button to return to the Time of Day display. Note: •...

  • Page 30: Exercise Settings

    3.3 EXERCISE SETTINGS In the Exercise Settings menu you can view and select your exercise session and HR Set for the exercise. Exercise settings are combined in HR Sets. Edit the HR Sets and you do not need to modify each setting when starting to exercise.
  • Page 31 Selecting HR Set You can link one HR Set to each exercise session. For further information on HR Sets, see the section Heart Rate Settings on page 63. 5. HR Set and OWNZONE, GENERAL, and SILENT are displayed. Press the 6.

  • Page 32: Ownzone

    3.4 OWNZONE Polar F11 heart rate monitor is able to determine your individual aerobic exercise heart rate zone automatically. This is called OwnZone (OZ) and it can be determined during a warm-up period lasting 1-5 minutes by walking or jogging. You can also determine your OwnZone in other exercise modes.
  • Page 33 You should always redefine your OwnZone: • When changing your exercise environment or exercise mode. • If you feel unusual; for example you are stressed or ill, about the physical state of your body when starting to exercise. • After changing your settings. 1.
  • Page 34 5. At some point during stages 1-5, you hear two beeps. Your OwnZone has been determined. If the OwnZone determination succeeds, the following information is displayed: OwnZone Updated OwnZone heart rate limits as beats per minute (bpm) or as a percentage of your maximum heart rate (%HR Your current heart rate If the OwnZone determination did not succeed, OwnZone Limits and your previously determined...

  • Page 35: Monitoring Your Progress

    4. MONITORING YOUR PROGRESS This chapter describes how to monitor your progress with your Polar heart rate monitor. With the help of electronic Diary, you can compare your targets to the values you have achieved and see if you are reaching your exercise targets as planned.
  • Page 36 1. Start from the Time of Day display and press the 2. Press the buttons to move between diaries. 3. Press OK to enter the view. Press the Note: • If you have not created a Program, or you have switched the Program off, only the values you have achieved are displayed. •...
  • Page 37 4.1.1 DIARY Exe.Count (exercise count) Weekly target exercise count The exercise count bar is highlighted The total exercise counts you have achieved Exe.Time (exercise duration) Weekly target exercise duration The exercise duration bar is highlighted The total exercise duration you have achieved Calories (Cal/kcal) Weekly target exercise calories...
  • Page 38 Hard Your target exercise duration in the Hard intensity zone The intensity zone bar is highlighted The exercise duration in the zone you have achieved Press Back to return to the HR zones view and press the button to proceed to the Extra view. Press OK. Alternatively, press and hold Back to return to the Time of Day display.

  • Page 39: Weekly And Monthly Follow-Up

    How to Update Your Extra Diary Value 1. If you start from the Time of Day display, press the 2. Press the buttons to select Extra. Press OK. 3. Adjust the current value with the Press and hold the Back button to return to the Time of Day display. 4.2 WEEKLY AND MONTHLY FOLLOW-UP 4.2.1 WEEKLY FOLLOW-UP The weekly follow-up function automatically reviews your progress and reminds you to check the previous week's exercises.
  • Page 40 Fitness Test, press and hold the Back button to return to the Time of Day display. For further information on Fitness Test, see the section Polar Fitness Test - OwnIndex on page 49. alternates with the Result display, if more than 75 % of the target exercise...

  • Page 41: Checking Saved Information - File

    When the File becomes full, the oldest File information is replaced by the most recent. If you want to save the exercise data for a longer period, transfer the File to the Polar Fitness Trainer web service by using the File Send menu. For further information, see the chapter Data Transfer on page 74.

  • Page 42: Exercise File

    5.1 EXERCISE FILE The following information is displayed: Exercise name, if the Program exercise was selected while exercising. Alternatively, if the Manual exercise was selected, Exercise is displayed. Graphic bars indicate the amount of exercise performed. The height of the bar indicates the exercise duration.
  • Page 43 Heart Rate Maximum (Max) and average (Avg) heart rate in beats per minute alternate with the percentage of maximum heart rate reading. HR zones (displayed if the Program exercise was selected while exercising) Press OK to view information for the Light, Moderate, and Hard intensity zones.

  • Page 44: Totals File

    5.2 TOTALS FILE In the Totals File you can view your total cumulative exercise count, duration, and burned calories in several exercises, starting from the previous reset. 1. If you start from the Time of Day display, press OK. 2. Press the buttons until File is displayed.

  • Page 45: Diary File

    Resetting Total Counters 1. Reset Total Counters? is displayed. Press OK. 2. Press the DURATION (total duration), or CALORIES (total Cal/kcal). Press OK. 3. ARE YOU SURE? is displayed. Press the Press and hold the Back button to return to the Time of Day display. 5.3 DIARY FILE You can check the automatically saved weekly Diary information in the Diary File.
  • Page 46 Exe.Count (exercise count) The last day of the selected week (Sunday) Cumulative exercise count Exe.Time (exercise duration) The last day of the selected week Cumulative exercise duration (hh.mm.ss) Calories The last day of the selected week Cumulative exercise calories (Cal/kcal) HR Zones The last day of the selected week Cumulative exercise duration in...

  • Page 47: Polar Fitness Test - Ownindex

    6. POLAR FITNESS TEST - OWNINDEX OwnIndex is a result of the Polar Fitness Test that is an easy, safe and quick way to estimate your aerobic fitness. The OwnIndex is based on your heart rate and heart rate variability at rest as well as on your gender, height, body weight, and self assessed physical activity.

  • Page 48: Performing The Fitness Test

    6.1 PERFORMING THE FITNESS TEST Note: Before you can perform the Polar Fitness Test, you need to enter your personal user information and long-term physical activity level in the User Settings (see page 68) and to wear your transmitter (see page 12).
  • Page 49 The test begins with Fitness Test and your heart rate being displayed. The increasing number of arrows indicates that the test is in progress. Stay relaxed. Keep your hands beside your body and limit body movements and communication with other people.

  • Page 50: Fitness Test Trend

    When the trend view becomes full, the next OwnIndex result replaces the oldest. If you want to save the data for a longer period, transfer the Fitness Test Trend to the Polar Fitness Trainer web service by using the Test Send menu.

  • Page 51: Fitness Classes

    6.2.1 FITNESS CLASSES The Polar Fitness Test result, your OwnIndex, is most meaningful when comparing your individual values and changes in them. OwnIndex can also be interpreted according to your gender and age. Locate your OwnIndex on the table to find your current cardiovascular fitness classification, compare it with those who are of the same age and gender.

  • Page 52: Update Your Program

    7. UPDATE YOUR PROGRAM There are two ways you can change your Program: editing the exercise sessions of your current Program and creating an entirely new Program. If you feel from the beginning that some of the exercise sessions are too hard or too easy for you, you can change the exercise session targets.

  • Page 53: Settings

    8. SETTINGS In the Settings menu, you can view or change the information you have set earlier, such as the time of day and date, or you can set information, such as heart rate limits, volume, and alarm settings. 8.1 WATCH SETTINGS Note that there are two ways that the time and date can be presented.

  • Page 54: Timer Setting

    8.1.1 TIMER SETTING You can set the countdown timer to sound an alarm once after a set time. • Set the hours with the buttons. Press OK. • Set the minutes with the buttons. Press OK. The countdown timer starts running and Timer is displayed. While the timer is running, you can restart the timer by pressing and holding OK, or you can stop the timer by pressing Back.

  • Page 55: Reminder Settings

    8.1.2 REMINDER SETTINGS You can set seven different reminders to tell you about important events, or to remind you to exercise at a specific time. You can edit the reminder text, date, time, alarm, repeat period, and link an exercise session to a reminder. Adding a Reminder 1.
  • Page 56 Alarm: 12. Press the buttons to select a reminder alarm. Depending on your selection, the reminder alarm is activated 1 DAY, 1 HOUR, 30 MIN, or 10 MIN before or at the reminder time (ON TIME). Press OK. Repeat: 13. Press the buttons to select a repetition time.
  • Page 57 Viewing and Editing Reminders 1. If you start from the Time of Day display, press OK. 2. Press the buttons until Settings is displayed. Press OK. 3. Press the buttons to select WATCH. Press OK. 4. Press the buttons to select REMIND. Press OK. Select the desired reminder with the The following information is displayed: Reminder text...

  • Page 58: Alarm Setting

    7. Edit the selected value as instructed in the section Adding a Reminder on page 57. Alternatively, if you select Delete, the wrist unit displays DELETE REMINDER? Press the Press OK. Note! After you delete the reminder, you cannot restore it. Switching the Reminder Alarm When SNOOZE? and the reminder information is displayed and the alarm sounds, press the Light button to stop the alarm sound.
  • Page 59 5. Press the buttons to select alarm DAILY, MON-FRI, or OFF. Press OK. If you select off, press OK and continue from following setting. If you are using 12 hours mode: select AM or PM with the 6. Set the hours with the buttons.

  • Page 60: Time Setting

    8.1.4 TIME SETTING If you start from the Time of Day display, repeat steps 1-3, page 60. 4. Press the buttons to select TIME. Press OK. 5. Press the buttons to select 12 H or 24 H time mode. Press OK. If you chose 12 h mode, select AM or PM with the 6.

  • Page 61: Heart Rate Settings

    8.2 HEART RATE SETTINGS In the HR (Heart Rate) Set menu, you can edit the settings used during exercise sessions. Exercise settings, heart rate limits, alarm settings, and the view mode are combined in HR Sets. With HR Sets, you can easily use your desired exercise settings and do not need to set each setting separately.
  • Page 62 1. HR Alarm Volume Setting Press the buttons to select VOL 2 (loud), VOL 1 (quiet), or alarm OFF. Press OK. 2. HR Limits Setting Press the buttons to select OWNZONE, AUTOMATIC, MANUAL, or OFF. Press OK. OWNZONE: Press the buttons to select HARD, MODERATE, LIGHT, or BASIC limits for OwnZone.
  • Page 63 Limits Exercise HARD The Hard intensity zone (80-90% HR causes heavy breathing, muscle tiredness, fatigue and increases maximum performance capacity. MODERATE Exercising in the Moderate intensity zone (70-80% HR It is recommended for people exercising regularly. LIGHT Exercising in the Light intensity zone (60-70% HR basic endurance and helps you to recover from heavier exercise.
  • Page 64 114-133 111-130 108-126 105-123 102-119 99-116 96-112 93-109 *Polar target heart rate intensity definition is modified from international exercise science authorities' recommendations in which Light intensity can reach lower than 60%HR Moderate Hard Intensity Intensity 80-90% of HR 140-160 160-180...

  • Page 65: Diary Settings

    3. HR View Setting Press the buttons to select HR (beats per minute), or HR% (a percentage of you maximum heart rate). Press OK. 4. HR Set Renaming You can rename each HR set with eight letters. The available digits are: 0-9, space, A-Z, a-z, - % / ( ) * + .

  • Page 66: User Settings

    5. Increase: Press the buttons to set the accuracy of your definable value (1, 0.5 or 0.1). This accuracy is used when you update the Extra Diary value. Press OK. 6. Target: Press the buttons to set the target value you want to reach. Press OK. 7.
  • Page 67 7. Adjust the day (dd) or month (mm) with the 8. Adjust the year (yy) with the 9. Sex: Select MALE or FEMALE with the 10. Activity: Select your long-term physical activity level TOP, HIGH, MODERATE, or LOW with the Do not change your activity level description if your regular exercise habits have changed in the last three months.
  • Page 68 To more precisely calculate your HR , wear your Polar heart rate monitor for one normal day. Occasionally when you sit and do not engage in any physical activity for 2-3 minutes, write down your heart rate value. In the evening, calculate the average value.
  • Page 69 2max the Polar Fitness Test. For further information, see the section Polar Fitness Test - OwnIndex on page 49. • If you have accidentally changed the Extra User Settings, you can return to the default settings by pressing and holding the Light button.

  • Page 70: General Settings

    8.5 GENERAL SETTINGS In the General Settings menu, you can edit general settings for the wrist unit. The general settings include volume, keylock, help, units, and language settings. Press Press Press Press Watch HR Set Diary Sound Keylock Help 1. Start from the Time of Day display. Press OK. Exercise is displayed.
  • Page 71 Automatic The wrist unit automatically locks all the buttons, except the Light button, if you do not press any button within one minute. You can switch the button lock off by pressing and holding the Light button until BUTTONS UNLOCKED is displayed. Manual You can switch the button lock on or off by pressing and holding the Light button until...

  • Page 72: Data Transfer

    You can gain access and start the registration process for the web service at www.PolarFitnessTrainer.com. Your Polar F11 heart rate monitor offers you the option of transferring all the settings easily from your PC to your wrist unit via Polar UpLink™, and correspondingly information such as exercise data from your wrist unit to the Polar Fitness Trainer web service via SonicLink™.

  • Page 73: Care And Maintenance

    Polar Service Center only. At the same time, a full periodic check of the Polar heart rate monitor will be done. Note: • If the symbol is displayed and you have switched the alarm on, the alarm will still activate one more time.
  • Page 74 We recommend that you change the sealing ring of the battery cover every time you change the battery. You can get the sealing ring/battery kits from well-equipped Polar retailers and authorized Polar Services. In the USA and Canada: Additional sealing rings are available from an authorized Polar Service Center only.

  • Page 75: Precautions

    3. Put the transmitter back on your chest and keep the wrist unit in this interference-free area as far as it is possible. 4. If the Polar heart rate monitor still does not work with the exercise equipment, this piece of equipment may be electrically too noisy for wireless heart rate measurement.

  • Page 76: Minimizing Possible Risks When Exercising

    Notice to persons with pacemakers, defibrillators, or other implanted electronic devices. Individuals who have a pacemaker use the Polar heart rate monitor at their own risk. Before use, we always recommend an exercise test under a doctor's supervision. The test is to ensure the safety and reliability of the simultaneous use of the pacemaker and the heart rate monitor.

  • Page 77: Frequently Asked Questions

    ...the display is blank? The Polar heart rate monitor is in battery saving mode when it is dispatched from the factory. To activate it, press any of the buttons twice. WELCOME TO POLAR FITNESS WORLD is displayed. See the section, Basic Settings on page 10.
  • Page 78 We recommend that all service should be done by an authorized Polar Service Center. The 2-year International Guarantee does not cover damage or consequential damage caused by service not authorized by Polar Electro. The Polar Service Center will test your wrist unit for water resistance after battery replacement and makes a full periodic check of your complete Polar heart rate monitor.

  • Page 79: Technical Specification

    13. TECHNICAL SPECIFICATION The Polar F11 heart rate monitor is designed to • to help users to achieve their personal fitness goals • to indicate the level of physiological strain and intensity during an exercise session No other use is intended or implied.

  • Page 80: Limited Polar International Guarantee

    The names and logos marked with a ™ symbol in this user manual or in the package of this product are trademarks of Polar Electro Oy. The names and logos marked with a ® symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy.

  • Page 81: Disclaimer

    • Polar Electro Inc. / Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein. Polar Electro Inc. / Polar Electro Oy shall not be liable for any damages, losses, costs or expenses, direct, indirect or incidental, consequential or special, arising out of, or related to the use of this material or the products described herein.

  • Page 82: Index

    16. INDEX 12h/24h time mode ... 10, 62 Alarm setting ... 60 Backlight ... 8 Basic settings ... 10 Battery replacement ... 75 Buttons ... 8 Care and maintenance ... 75 Data transfer ... 74 Date settings ... 62 Diary ... 37 Diary file ...

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