Polar Electro F11 Manuel d'utilisateur

BUTTONSPress 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 Daydisp

121.4 MEASURING YOUR HEART RATETo measure your heart rate, you need to wear the transmitter.Heart rate coding reduces interference from other heart ra

133. Adjust the strap length to fit snugly and comfortably. Secure the strap around your chest,just below your chest muscles, and snap the second fast

14The Polar Keeps U Fit - Own Workout Program is based on your current fitness level, giving you guidance on how much youneed to exercise to achieve y

152.1 CREATING YOUR PROGRAMThis section provides you with step-by-step information on how to create your Keeps U Fit workout program.To be able to get

164. OwnIndex: The determination of your current fitness level affects the amount of exercise at different intensity levels thatthe Program recommends

172.2 VIEW AND EDIT YOUR PROGRAMThis section describes how you can view and edit your Program in the Program Edit menu.1. If you start from the Time o

18LightModerateHardThe height of the barindicates the weeklyexercise target in theintensity zone.2.2.1 YOUR WEEKLY EXERCISE TARGETSWeekly TargetsTarge

19For further information about intensity zones, see the section Heart Rate Settings on page 63.Press OK to view the target exercise durations in diff

202.2.2 YOUR EXERCISE SESSION TARGETSIf you start from the Time of Day display, repeat steps 1-3 on page 17, and press the / buttons until Weekly

21Exercise Session Targets:Exercise name/TargetsTarget exercise durationTarget calories you should burn in this exercise sessionPress the button to

POLAR F11 QUICK GUIDECher client,Félicitations! Nous vous remercions d’avoir choisi le cardiofréquencemètre Fitness Polar F11™!Le modèle Polar F11 vou

22Deleting Exercise SessionYou can delete a selected exercise session by pressing and holding the Light button in the Exercise Session Targets view.1.

232.3 PROGRAM SETTINGSIn the Program Settings menu you can switch the Program on or off and change the settings for Program exercises.1. Start from th

24• 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.•

253. EXERCISINGIn the Exercise menu you can view and record your exercise information, such as your heart rate, exercise time, and energyexpenditure.•

26• If OwnZone is displayed, see the section OwnZone on page 34.• If you want to skip the OwnZone® determination and use the previously determined Own

27Calories (displayed as Cal/kcal,depending on your units settings)The calories you have burneduntil now.Exercise Targets (displayed ifProgram exercis

28Changing the Displayed Exercise InformationIn the Exercise and Calories display, you can change the upper row information to personalize the display

29Switching the Backlight OnPress the Light button and the display is illuminated for a few seconds.After you have illuminated the display once while

30Changing Settings During ExerciseYou can change the settings while recording your exercise or you can pause the exercise recording while modifying y

31Summary of your exercise is displayed.Exercise duration (hh.mm.ss)Calories burned during the exercise (Cal/kcal)The maximum (max) and average (avg)

5ENGLISH1. INTRODUCTION TO THE F11 HEART RATE MONITOR ...

323.3 EXERCISE SETTINGSIn the Exercise Settings menu you can view and select your exercise session and HR Set for the exercise.Exercise settings are c

33Selecting HR SetYou can link one HR Set to each exercise session. For further information on HR Sets, see the section Heart Rate Settings onpage 63.

343.4 OWNZONEPolar F11 heart rate monitor is able to determine your individual aerobic exercise heart rate zone automatically. This iscalled OwnZone (

35You should always redefine your OwnZone:• When changing your exercise environment or exercise mode.• If you feel unusual; for example you are stress

365. At some point during stages 1-5, you hear two beeps. Your OwnZone has been determined.If the OwnZone determination succeeds, the following inform

37This chapter describes how to monitor your progress with your Polar heart rate monitor.With the help of electronic Diary, you can compare your targe

381. Start from the Time of Day display and press the button.2. Press the / buttons to move between diaries.3. Press OK to enter the view. Press

394.1.1 DIARY Exe.Count (exercise count)Weekly target exercise countThe exercise count bar ishighlightedThe total exercise counts youhave achieved Exe

40 HardYour target exercise duration inthe Hard intensity zoneThe intensity zone bar ishighlightedThe exercise duration in the zoneyou have achievedPr

414.2 WEEKLY AND MONTHLY FOLLOW-UP4.2.1 WEEKLY FOLLOW-UPThe weekly follow-up function automatically reviews your progress and reminds you to check the

66. POLAR FITNESS TEST - OWNINDEX ...

42Result and the following information is displayed:Total exercise count of the last weekTotal exercise durationTotal calories burned while exercising

43File includes information on your recorded exercise sessions. The Exercise File includes information on your 12 most recentexercise sessions.• In th

445.1 EXERCISE FILEThe following information is displayed:Exercise name, if the Program exercise was selected while exercising.Alternatively, if the M

45Time in Zone (displayed if theManual exercise was selectedwhile exercising and HR limitswere on)Heart rate limitsExercise duration between heartrate

46Total Exe.Count (exercise count)The last reset date of the totalcumulative count.Total cumulative exercise count,starting from the previous reset.To

47Resetting Total Counters1. Reset Total Counters? is displayed. Press OK.2. Press the / buttons to select reset ALL (all total counters), EXE.COU

48Exe.Count (exercise count)The last day of the selected week(Sunday)Cumulative exercise countExe.Time (exercise duration)The last day of the selected

49OwnIndex is a result of the Polar Fitness Test that is an easy, safe and quick way to estimate your aerobic fitness. TheOwnIndex is based on your he

506.1 PERFORMING THE FITNESS TESTNote: Before you can perform the Polar Fitness Test, you need to enter your personal user information and long-term p

51The test begins with FitnessTest and your heart rate beingdisplayed. The increasingnumber of arrows indicatesthat the test is in progress.Stay relax

71.1 PRODUCT ELEMENTSThe Polar F11 heart rate monitor set consists of thefollowing items:1. INTRODUCTION TO THE F11 HEART RATE MONITORWrist UnitThe wr

526.2 FITNESS TEST TRENDFitness Test Trend contains your OwnIndex results. In the Fitness Test Trend you can view your 47 most recent OwnIndexresults.

536.2.1 FITNESS CLASSESThe Polar Fitness Test result, your OwnIndex, is most meaningful when comparing your individual values and changes inthem. OwnI

54There are two ways you can change your Program: editing the exercise sessions of your current Program and creating anentirely new Program.If you fee

558. SETTINGSIn the Settings menu, you can view or change the information you have set earlier, such as the time of day and date, or youcan set inform

568.1.1 TIMER SETTINGYou can set the countdown timer to sound an alarm once after a set time.• Set the hours with the / buttons. Press OK.• Set th

578.1.2 REMINDER SETTINGSYou can set seven different reminders to tell you about important events, or to remind you to exercise at a specific time.You

58Alarm: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

59Viewing and Editing Reminders1. If you start from the Time of Day display, press OK.2. Press the / buttons until Settings is displayed. Press OK

607. Edit the selected value as instructed in the section Adding a Reminder on page 57.Alternatively, if you select Delete, the wrist unit displays DE

615. 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 a

81.2 WRIST UNIT BUTTONS AND SYMBOLSNote: Pressing a button briefly (approximately one second) has a different effect than pressing and holding the but

628.1.4 TIME SETTINGIf 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

638.2 HEART RATE SETTINGSIn the HR (Heart Rate) Set menu, you can edit the settingsused during exercise sessions. Exercise settings, heart ratelimits,

641. HR Alarm Volume SettingPress the / buttons to select VOL 2 (loud), VOL 1 (quiet), or alarm OFF. Press OK.2. HR Limits SettingPress the /

65HARD The Hard intensity zone (80-90% HRmax) is for relatively short exercise at high intensity. Exercising in this zonecauses heavy breathing, muscl

66OFF: The function is switched off and there are no target heart rate limits during the exercise session.The table below contains target heart rate z

673. HR View SettingPress the / buttons to select HR (beats per minute), or HR% (a percentage of you maximum heart rate). Press OK.4. HR Set Renam

685. Increase: Press the / buttons to set the accuracy of your definable value (1, 0.5 or 0.1). This accuracy is used whenyou update the Extra Dia

697. Adjust the day (dd) or month (mm) with the / buttons. Press OK.8. Adjust the year (yy) with the / buttons. Press OK.9. Sex: Select MALE o

7011. View Extra User Settings: It is recommended that you change the following settings (HRmax, HRsit, VO2max) only if you knowyour laboratory-measur

7114. Maximal oxygen uptake value (VO2max, ml/kg/min): Press the / buttons to set your maximal oxygen uptake value.Press OK.VO2max is the maximum

9 The framed heart indicates thecoded transmission of your heartrate. For further information, see thesection Measuring Your Heart Rate onpage 12. The

728.5 GENERAL SETTINGSIn the General Settings menu, you can edit general settingsfor the wrist unit. The general settings include volume,keylock, help

73Automatic The wrist unit automatically locks all thebuttons, except the Light button, if you do notpress any button within one minute. You canswitch

749. DATA TRANSFERPolar Fitness Trainer is a complete web service tailored to support your exercise goals.Free registration gives you access to a pers

75Your Polar heart rate monitor is a high-tech instrument and shouldbe treated with care. The suggestions below will help you fulfill theguarantee obl

76WearLink Connector• Clean the connector regularly after use with a mild soap andwater solution.• Never use alcohol or any abrasive material such as

7711.1 INTERFERENCE DURING EXERCISEElectromagnetic InterferenceDisturbances may occur near high voltage power lines, trafficlights, overhead lines of

7811.2 MINIMIZING POSSIBLE RISKS WHENEXERCISINGExercise may include some risk, especially for those who have beensedentary.Before starting a regular e

79What should I do if...I don't know where I am in the menu?Press and hold the Back button until the time of day is displayed...there is no h

80...the wrist unit battery needs to be changed?We recommend that all service should be done by an authorized Polar Service Center. The 2-year Interna

8113. TECHNICAL SPECIFICATIONThe Polar F11 heart rate monitor is designed to• to help users to achieve their personal fitness goals• to indicate the l

101.3 BASIC SETTINGSStart from the Basic Settings mode when you use your product for the first time. You only need to activate the blank wristunit onc

8214. LIMITED POLAR INTERNATIONAL GUARANTEE• This limited Polar international guarantee is issued by Polar Electro Inc. for the consumers who have pur

8315. DISCLAIMER• The material in this manual is for informational purposes only. The products it describes are subject to change without prior notice

8416. INDEX12h/24h time mode .....10, 62Alarm setting ...

116. Date: Press the / buttons to select the month (mm) or day (dd). Press OK.• Press the / buttons to select the day (dd) or month (mm). Pres