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CONTENTS Stop the heart rate measurement ..................... 54 Recalling training information ........................... 54 Date ............................................................................ 54 Exercise time .............................................................. 54 Exercise time in the target zone ............................... 54 Target heart rate limits ............................................. 55 Average heart rate ....................................................
HOW THE POLAR HEART VISUAL CUES TO READ THIS GUIDE When using Polar WearLinkTM Transmitter : Indicates important issues. Please, pay attention! Electrode areas Indicates a useful tip. It is good to know these things. R L Connector Indicates a tip to do things faster. Polar WearLink Starp See also. Moisten the electrode areas of the strap under running water and make sure that it is well moistened. Text with colored background indicates features only available in models M61 and M62.
RT RATE MONITOR WORKS All Polar Transmitters: When using other Polar transmitters: Polar Transmitter Elastic Strap Wear the wrist receiver as you would wear an ordinary watch. If you go biking, you may attach the wrist receiver to a Polar Bike Mount™. Keep the wrist receiver within the transmission range (1 meter/ 3 feet). It is recommended that you wear the transmitter against your bare skin to ensure flawless operation.
BUTTONS AND THEIR FUNCTIONS MODES AND THEIR FUNCTIONS Your Polar Heart Rate Monitor has four main modes: Up RESET 1. TIME OF DAY You can use the Polar Heart Rate Monitor as an ordinary watch with date, weekday indicator and alarm function. Down Press and hold START/STOP/OK to return to the Time of day display, wherever you are in the Options setting or File recalling cycle.
SETTINGS 3. FILE Polar Heart Rate Monitor saves information on your latest exercise session.
SETTING USER 1 or 2 You can change the weight unit between kg and lbs in watch settings. 24 h time mode -> kg 12 h time mode -> lbs If you are in the Time of day display start from User information. In models M61 and M62 you can set two users’ preferences. This function is practical e.g. for another family member. Make the settings ready for both users: when you start exercising, just select your personal user id 1 or 2. USER appears, 1 or 2 is flashing. Up or Down to 1. Press select USER 1 or USER 2. 2.
SETTING SEX MEASUREMENT OPTIONS SETTING If you are in the Time of day display start from User information. Press START/STOP/OK until SEX appears and FEMALE/MALE is flashing. TURNING OWNZONE ON/OFF Select whether you want to use the OwnZone option. Alternatively, you can set the target zone limits manually yourself. 1. Press Up or Down to select the right gender. 2. Press START/STOP/OK to lock your selection. You have now set your gender.
4. Press START/STOP/OK to enter the setting loop. OWNZONE is displayed. OFF is flashing. 5. Press START/STOP/OK to lock OwnZone OFF. 3. Press Up once. OWNZONE OFF or BASIC or LOW or HIGH is displayed. 4. Press START/STOP/OK to enter the setting loop. OWNZONE is displayed. OFF or BASIC or LOW or HIGH is flashing. 5. Press Up or Down to select a suitable OwnZone for your exercise or OwnZone OFF. 6. Press START/STOP/OK to lock your selection. LIMITS is displayed. The upper limit is flashing. 6.
OWNCAL ON or OFF is displayed. 4. Press START/STOP/OK to enter the setting loop. OWNCAL is displayed. ON or OFF is flashing. 5. Press Up or Down to select whether you want the calorie expenditure count to be ON or OFF. 6. Press START/STOP/OK to lock your selection. TURNING POLAR FITNESS TEST ON/OFF In models M61 and M62 you have the Polar Fitness Test function. Begin with the display showing the time of day. Up or Down until OPTIONS is 1. Press displayed. 2. Press START/STOP/OK to enter the setting loop.
SETTING THE WATCH SETTING THE ALARM SETTING THE 12/24 H TIME MODE 1. In the Time of day display press Up or Down until OPTIONS is displayed. 2. Press START/STOP/OK to enter the Options mode. USER SET is displayed. 3. Press Up or Down until WATCH SET is displayed. 4. Press START/STOP/OK to start the watch settings. ALARM is displayed. ON or OFF is flashing. 5. Press Up or Down to set the alarm ON or OFF. 1. In the Time of day display press Up or Down until OPTIONS is displayed. 2.
SETTING THE TIME OF DAY SETTING THE DATE 1. In the Time of day display press Up or Down until OPTIONS is displayed. 2. Press START/STOP/OK to enter the Options mode. USER SET is displayed. 3. Press Up or Down until WATCH SET is displayed. 4. Press START/STOP/OK to start the watch settings. ALARM is displayed. ON or OFF is flashing. 5. Press START/STOP/OK until TIME and the time of day are displayed. 1. In the Time of day display press Up or Down until OPTIONS is displayed. 2.
START THE HEART RATE MEASUREMENT Choose from the following two alternatives to continue: 1. Press START/STOP/OK to continue from the alarm setting. 2. To return to the Time of day display, press Up or Down until you come to the Time of day display or simply press and hold START/STOP/OK. 1. Wear the transmitter and the wrist receiver as described in the chapter How the Polar Heart Rate Monitor works. 2.
OWNZONE but your wrist receiver may become disturbed by other heart rate monitors. Polar Heart Rate Monitor is able to determine the individual training heart rate zone for you. This exercise zone is called your OwnZone (OZ). In models M61 and M62 check that your personal user id is active (USER 1 or USER 2). You can change the user before starting the stopwatch by pressing and holding Up. To be able to swap the user you need to set preferences for two users.
5. Start the stopwatch. OZ appears in the display. Stopwatch starts running. Down. 3. To reset the stopwatch press and hold The stopwatch will start blinking and RESET? text appears in the display. Down. To reset the stopwatch keep pressing 4. To restart the stopwatch press START/STOP/OK. 6. There are five stages in finding your OwnZone. OwnZone appears typically on the 3rd or 4th stage (in 3-4 minutes). Keep your heart rate below 100 bpm during the first stage.
FUNCTIONS DURING HEART RATE MEASUREMENT HOW TO USE PREVIOUSLY DETERMINED OWNZONE Every time you start the stopwatch and have the OwnZone option on, the Polar Heart Rate Monitor starts finding your OwnZone. You can determine your OwnZone for every exercise session separately. At least it should always be performed when changing exercise environment, exercise mode or if you have abnormal feelings about your physiological state when starting the exercise.
TURN THE SOUND SIGNAL AND THE BUTTON SOUND ON/OFF START/STOP THE STOPWATCH When appears in the display, you will hear an alarm sound with each heart beat if you go above the upper limit or below the lower limit of your Target Zone. You will hear a beep when pressing the buttons. The sound signal will be on in OwnZone determination. Exercise information will be stored in an exercise file only when the stopwatch is running. Press START/STOP/OK to start/stop the stopwatch.
CHECK EXERCISE INFORMATION CHECK YOUR HEART RATE LIMITS When the stopwatch is running press Up or Down to see the following information during the exercise: While exercising you don’t have to press any button to check the heart rate limits you are using. Just bring the wrist receiver up to your chest near the transmitter’s Polar logo. The current exercising zone values and backlight will be on for a few seconds.
STOP THE HEART RATE MEASUREMENT RECALLING TRAINING INFORMATION Your latest training information is in the memory of the Polar Heart Rate Monitor until the next time you start the stopwatch. Then your previous training information will be replaced by the new one. Polar Heart Rate Monitor saves only one training file at a time. The training information is saved, if the stopwatch has been on more than one minute. 1. Press START/STOP/OK to stop the stopwatch. The stopwatch stops.
Once you have subtracted the Tot. KCAL value, you cannot return it. TARGET HEART RATE LIMITS (LIMITS) You will see the target heart rate limits of your exercise. This function is useful in weight management, if you want to follow the combined effects of exercise and nutrition. AVERAGE HEART RATE (AVERAGE Hr) To reset the total calorie expenditure count to zero: 1. Start with the display showing Tot. KCAL. 2. Press START/STOP/OK to enter the Tot. KCAL mode. The amount of total calories starts flashing.
OWNINDEX LATEST OWNINDEX In models M61 and M62 you can see your OwnIndex based on your latest Polar Fitness Test and the date when it was carried out. OwnIndex is a score which is comparable to VO2max, a commonly used descriptor of aerobic fitness. OwnIndex is a result of the Polar Fitness Test, which is an easy, safe and quick way to estimate maximal aerobic power. The OwnIndex is based on heart rate, heart rate variability at rest, body structure and selfassessed physical activity.
FITNESS TEST SETTINGS High Exercise is an inseparable part of your life. You exercise regularly at least 3 times a week with heavy paced intensity. Exercise causes clear breathlessness and sweating. For example, you run regularly more than 10 miles/ 16 km a week or spend more than 1,5 - 2 hours in comparable physical activity. Top You participate regularly in heavy physical exercise at least 5 times a week. E.g. you exercise to improve performance for competitive purposes.
• Keep the testing place, time of day and environment the same every time the test is repeated. • Avoid eating a heavy meal or smoking 2-3 hours prior to testing. • Avoid heavy physical effort, alcoholic beverages or pharmacological stimulants on the test day and the day before. You can stop the test anytime during the test by pressing START/STOP/OK. The latest OwnIndex will not be replaced. FAILED TEST is displayed for a moment. Your latest OwnIndex interpretation and the test date are displayed.
>51 >49 >46 >44 >41 >38 >36 >33 >30 47-51 45-49 43-46 41-44 38-41 36-38 33-36 31-33 28-30 42-46 41-44 38-42 36-40 34-37 32-35 30-32 28-30 25-27 < 27 < 26 < 25 < 24 < 22 < 21 < 19 < 18 < 16 WOMEN 20-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60-65 27-31 26-30 25-29 24-27 22-25 21-23 19-22 18-20 16-18 32-36 31-35 30-33 28-31 26-29 24-27 23-25 21-23 19-21 37-41 36-40 34-37 32-35 30-33 28-31 26-29 24-27 22-24 >62 >59 >56 >54 >51 >48 >46 >43 >40 57-62 54-59 52-56 49-54 47-51 44-48 42-46 40-43 37-40 51-56 4
PRECAUTIONS BATTERIES TRANSMITTER The estimated average battery life of Polar WearLink Transmitter is 2 years (1 h/day, 7 days/week) and other Polar transmitters 2,500 hours of use. If your transmitter stops working, it might be due to the battery running out. We recommend that you have the battery replaced by an authorized Polar Service Center only.
• • • • • CROSSTALK The Polar wrist receiver in non-coded mode of operation picks up transmitter signals within 1 meter/ 3 feet. Non-coded signals from more than one transmitter picked up simultaneously can cause an incorrect readout. • • EXERCISE EQUIPMENT Several pieces of exercise equipment with electronic or electrical components such as LED displays, motors and electrical brakes may cause interfering stray signals. To try to tackle these problems, relocate the Polar wrist receiver as follows: 1.
FREQUENTLY ASKED QUESTIONS ...THE OWNZONE LIMITS BASED ON HEART RATE VARIABILITY (OZ.V) VARY CONSIDERABLY? Heart rate variability reacts sensitively to all changes taking place in the body and environment. The OZ.V heart rate limits are affected by, amongst others, your daily state of fitness, the time of OwnZone determination, the type of exercise and state of mind. The lower limit of the OZ.V heart rate limits can change for the same person by as much as 30 beats. WHAT SHOULD I DO IF... ...
... THERE ARE NO REACTIONS TO ANY BUTTONS? Reset the Polar Heart Rate Monitor. Resetting clears watch settings which will return to the default settings. User information and measurement options settings will be saved. 1. Press the RESET button with a pen tip. Display becomes full of digits. 2. Press any of the four button once. The Polar Heart Rate Monitor enters the Time of day display. If you don't press any button after reset within one minute the wrist receiver goes to the battery saving mode. ...
POLAR GLOSSARY MEASURE: Heart rate measurement mode, stopwatch is off. OPTIONS: Setting mode for user information, heart rate measurement options and watch functions. OWNCAL: Calorie expenditure during exercise. OWNINDEX: OwnIndex is a score which is comparable to VO2max. OwnIndex is a result of the Polar Fitness Test and can be measured with Polar M61 and M62 Heart Rate Monitors. OWNZONE, OZ.: Target zone which Polar Heart Rate Monitor determines for you.
TECHNICAL SPECIFICATIONS Water resistance: Accuracy of formula for age based OwnZone heart rate limits (OZ.A): Accuracy of heart rate measurement: Polar Heart Rate Monitor is designed to indicate the level of physiological strain and intensity in sports and exercise. No other use is intended or implied. Heart rate is displayed as number of heart beats per minute (bpm).
LIMITED POLAR INTERNATIONAL GUARANTEE All rights reserved. No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy. The names and logos marked with a ™ symbol in this user's 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's manual or in the package of this product are registered trademarks of Polar Electro Oy.
INDEX Setting the 12/24h time mode .................................. Setting the alarm ....................................................... Setting the date ......................................................... Setting the time of day ............................................. Setting user 1 or 2 ..................................................... Setting user information ........................................... Setting weight ...........................................................
