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  3. Heart Rate Monitor
  4. F11
  5. User Manual

Polar Electro F11 User Manual

Other manuals for F11: User Manual, User Manual, Quick Start Manual
Manual is about: Fitness Heart Rate Monitor

Summary of F11

  • Page 1

    Buttons 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. Light back ok boutons lumière retour ok appuyez sur ok pour entrer dans un menu. Appuyez sur les boutons / pour avancer dans les menus. Appuyez l...

  • Page 2

    Polar f11 quick guide cher client, félicitations! Nous vous remercions d ’avoir choisi le cardiofr équencem ètre fitness polar f11 ™! Le modèle polar f11 vous aidera à atteindre vos objectifs personnels pour garder la forme. Le polar f11 propose la fonction programme fitness polar « keeps u fit™ » *...

  • Page 3: Contents

    5 english 1. Introduction to the f11 heart rate monitor ......................................................................................................... 7 1.1 product elements ......................................................................................................................

  • Page 4

    6 6. Polar fitness test - ownindex ................................................................................................................................ 49 6.1 performing the fitness test ........................................................................................................

  • Page 5

    7 1.1 product elements the polar f11 heart rate monitor set consists of the following items: 1. Introduction to the f11 heart rate monitor wrist unit the wrist unit includes polar keeps u fit workout program. You can create, update, and monitor your program with the wrist unit. Polar wearlink™ coded...

  • Page 6

    8 1.2 wrist unit buttons and symbols note: pressing a button briefly (approximately one second) has a different effect than pressing and holding the button for a longer period of time (at least two seconds). Light • switch the backlight on. By pressing and holding the light button, you can: lock and...

  • Page 7

    9 the framed heart indicates the coded transmission of your heart rate. For further information, see the section measuring your heart rate on page 12. The recording symbol indicates that exercise recording is on. The sound symbol indicates that the heart rate zone alarm is switched on in the exercis...

  • Page 8

    10 1.3 basic settings start from the basic settings mode when you use your product for the first time. You only need to activate the blank wrist unit once. Once activated, the wrist unit cannot be switched off. Alternatively, you can transfer the basic settings to the wrist unit from your computer. ...

  • Page 9

    11 6. 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). Press ok. • press the / buttons to select the year (yy). Press ok. 7. Units: press the / buttons to select kilograms and centimeters (kg/cm) or pounds and feet ...

  • Page 10

    12 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 w...

  • Page 11

    13 3. Adjust the strap length to fit snugly and comfortably. Secure the strap around your chest, just below your chest muscles, and snap the second fastener. 4. Check that the wet electrode areas are firmly against your skin and that the polar logo of the connector is in a central, upright position....

  • Page 12

    14 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, ca...

  • Page 13

    15 2.1 creating your program this section provides you with step-by-step information on how to create your keeps u fit workout program. Alternatively, you can create a program with the polar fitness trainer web service and transfer the program to the wrist unit. For further information, see the chap...

  • Page 14

    16 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 2max , ml/kg...

  • Page 15

    17 2.2 view and edit your program this section describes how you can view and edit your program in the program edit menu. 1. If you start from the time of day display, press ok. Exercise is displayed. 2. Press the / buttons to select program. Press ok. 3. Press the / buttons to select edit. Press ok...

  • Page 16

    18 light moderate hard the height of the bar indicates the weekly exercise target in the intensity zone. 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 bu...

  • Page 17

    19 for further information about intensity zones, see the section heart rate settings on page 63. Press ok to view the target exercise durations in different intensity zones. *polar target heart rate intensity definition is modified from international exercise science authorities' recommendations in...

  • Page 18

    20 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 / buttons until weekly exercises is displayed. Weekly exercises: depending on your exercise count selection, your weekly exercise time is divided into individual exercise sess...

  • Page 19

    21 exercise session targets: exercise name/targets target exercise duration target calories you should burn in this exercise session press the button to proceed. Alternatively, press ok to edit the exercise session targets and continue from editing exercise targets on page 22. Alternatively, press a...

  • Page 20

    22 deleting exercise session you can delete a selected exercise session by pressing and holding the light button in the exercise session targets view. 1. Delete exercise? Is displayed. Press the / buttons to select yes or no. Press ok. 2. If you select yes, the wrist unit displays are you sure? If y...

  • Page 21

    23 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. Press the / buttons to select settin...

  • Page 22

    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. • 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 / butto...

  • Page 23: 3. Exercising

    25 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 reco...

  • Page 24

    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 ownzone, press ok. In this case, if you have not determined your ownzone before, your age-based heart rate limits are used. • the ownzone determination...

  • Page 25

    27 calories (displayed as cal/kcal, depending on your units settings) the calories you have burned until now. Exercise targets (displayed if program exercise is selected) exercise name target exercise duration target calories in zone (displayed if manual exercise is selected and hr limits are on) ex...

  • Page 26

    28 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 he...

  • Page 27

    29 switching the backlight on press the light button and the display is illuminated for a few seconds. 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 n...

  • Page 28

    30 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 t...

  • Page 29

    31 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 max ) alternate. 3. Press ok to enter the exercise menu or press and hold the back button to return to...

  • Page 30

    32 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. For more information about hr set editin...

  • Page 31

    33 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 / buttons to choose one of the hr sets. Press ok. 6. Select hr set by choosing...

  • Page 32

    34 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 exerci...

  • Page 33

    35 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. If you start from the time of day di...

  • Page 34

    36 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 max ) dep...

  • Page 35: 4. Monitoring Your Progress

    37 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. For further information, see the chapter diary on t...

  • Page 36

    38 1. 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 the / buttons to scroll through the values. Note: • if you have not created a program, or you have switched the program off, only the values you have ac...

  • Page 37

    39 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...

  • Page 38

    40 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 retu...

  • Page 39

    41 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. The reminder appears between sunday and monday at midnight. How to update your extra diary value 1. If you start from t...

  • Page 40

    42 result and the following information is displayed: total exercise count of the last week total exercise duration total calories burned while exercising (cal/kcal) percentage of the weekly target reached a trophy alternates with the result display, if more than 75 % of the target exercise calories...

  • Page 41

    43 file includes information on your recorded exercise sessions. The exercise file includes information on your 24 most recent exercise sessions. • in the exercise file you can view detailed exercise information on the exercise sessions of the current week, such as exercise duration, calories burned...

  • Page 42

    44 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 ex...

  • Page 43

    45 time in zone (displayed if the manual exercise was selected while exercising and hr limits were on) heart rate limits exercise duration between heart rate limits heart rate maximum (max) and average (avg) heart rate in beats per minute alternate with the percentage of maximum heart rate reading. ...

  • Page 44

    46 total exe.Count (exercise count) the last reset date of the total cumulative count. Total cumulative exercise count, starting from the previous reset. Total calories the last reset date of the total cumulative calories. Total cumulative calories burned during several exercise sessions, starting f...

  • Page 45

    47 resetting total counters 1. Reset total counters? Is displayed. Press ok. 2. Press the / buttons to select reset all (all total counters), exe.Count (total count), duration (total duration), or calories (total cal/kcal). Press ok. 3. Are you sure? Is displayed. Press the / buttons to select yes o...

  • Page 46

    48 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 la...

  • Page 47

    49 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. Ownindex is a score...

  • Page 48

    50 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). It takes 3-5 minutes to perform the test. To g...

  • Page 49

    51 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. Note: • if you have not set your long-term ph...

  • Page 50

    52 6.2 fitness test trend fitness test trend contains your ownindex results. In the fitness test trend you can view your 47 most recent ownindex results. 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 fit...

  • Page 51: Men

    53 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 classi...

  • Page 52: 7. Update Your Program

    54 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. For further ...

  • Page 53: 8. Settings

    55 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 present...

  • Page 54

    56 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 tim...

  • Page 55

    57 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. If you start from t...

  • Page 56

    58 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. The reminder will be activated ...

  • Page 57

    59 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 / buttons. ...

  • Page 58

    60 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 / buttons to select yes or no. Press ok. Note! After you delete the reminder, you cannot restore it. Switching the reminder...

  • Page 59

    61 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 / buttons. Press ok. 6. Set the hours with the / buttons. Press ok. 7. Set the minutes with the / butt...

  • Page 60

    62 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 / buttons. Press ok. 6. Set the hours with ...

  • Page 61

    63 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...

  • Page 62

    64 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

    65 hard the hard intensity zone (80-90% hr max ) is for relatively short exercise at high intensity. Exercising in this zone causes heavy breathing, muscle tiredness, fatigue and increases maximum performance capacity. Moderate exercising in the moderate intensity zone (70-80% hr max ) is effective ...

  • Page 64

    66 off: the function is switched off and there are no target heart rate limits during the exercise session. The table below contains target heart rate zones in beats per minute (bpm) estimated by age in 5-year intervals. Calculate your own hr max , write down your own target heart rate zones and sel...

  • Page 65

    67 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, - % / ( ) * + . : ? • the adjustable letter is under...

  • Page 66

    68 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. Reset: press the / buttons to set how often y...

  • Page 67

    69 7. 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 or female with the / buttons. Press ok. 10. Activity: select your long-term physical activity level top, high, moderate, or low with the / buttons. Press ok...

  • Page 68

    70 11. View extra user settings: it is recommended that you change the following settings (hr max , hr sit , vo 2max ) only if you know your laboratory-measured value. Press ok to enter extra user settings. Alternatively, press and hold the back button to return to the time of day display. 12. Maxim...

  • Page 69

    71 14. Maximal oxygen uptake value (vo 2max , ml/kg/min): press the / buttons to set your maximal oxygen uptake value. Press ok. Vo 2max is the maximum capacity for oxygen consumption by your body during maximum exertion. This is also known as aerobic power or maximal oxygen intake/consumption. Vo 2...

  • Page 70

    72 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. 1. Start from the time of day display. Press ok. Exercise is displayed. 2. Press the / buttons until settings is d...

  • Page 71

    73 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...

  • Page 72: 9. Data Transfer

    74 9. Data transfer polar fitness trainer is a complete web service tailored to support your exercise goals. Free registration gives you access to a personalized exercise program, diary, tests, calculators, useful articles and much more. You can gain access and start the registration process for the...

  • Page 73: 10. Care and Maintenance

    75 your polar heart rate monitor is a high-tech instrument and should be treated with care. The suggestions below will help you fulfill the guarantee obligations. Store your heart rate monitor in a cool and dry place. Do not store them in a damp environment, in non-breathable material (i.E. Plastic ...

  • Page 74

    76 wearlink connector • clean the connector regularly after use with a mild soap and water solution. • never use alcohol or any abrasive material such as steel wool or cleaning chemicals on any part of the transmitter. • do not dry the connector in any other way than with a towel. Mishandling may da...

  • Page 75: 11. Precautions

    77 11.1 interference during exercise electromagnetic interference disturbances may occur near high voltage power lines, traffic lights, overhead lines of electric railways, electric bus lines or trams, televisions, car motors, bike computers, some motor driven exercise equipment, cellular phones, or...

  • Page 76

    78 11.2 minimizing possible risks when exercising exercise may include some risk, especially for those who have been sedentary. Before starting a regular exercise program you are recommended to answer to the following questions for health status checking. If the answer is yes to any of the questions...

  • Page 77

    79 what 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 heart rate reading (- -)? 1. Check that the electrodes of the transmitter are moistened and that you are wearing it as instructed. 2. Check that you hav...

  • Page 78

    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 international guarantee does not cover damage or consequential damage caused by service not authorized by polar electro. The polar service center will test...

  • Page 79: 13. Technical Specification

    81 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. Wrist unit battery type: cr 2032 batter...

  • Page 80

    82 14. Limited polar international guarantee • this limited polar international guarantee is issued by polar electro inc. For the consumers who have purchased this product in the usa or canada. This limited polar international guarantee is issued by polar electro oy for the consumers who have purcha...

  • Page 81: 15. Disclaimer

    83 15. Disclaimer • the material in this manual is for informational purposes only. The products it describes are subject to change without prior notice, due to the manufacturer's continuous development program. • polar electro inc. / polar electro oy makes no representations or warranties with resp...

  • Page 82: 16. Index

    84 16. Index 12h/24h time mode ................................................................ 10, 62 alarm setting ................................................................................ 60 backlight ........................................................................................ ...