Polar F11 user manual Creating Your Program

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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 chapter Data Transfer on page 74.

To be able to get an accurate exercise program, start by measuring your fitness level as instructed in the chapter Polar Fitness Test - OwnIndex on page 49.

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 CREATE. Press OK.

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. Otherwise, the default OwnIndex value, result of Polar Fitness Test, is used and the recommended amount of exercise at different intensity levels is not accurate for you.

If START WITH BASIC SETTINGS appears, some of the Basic Settings are missing. Press OK to complete all your settings. For further information, see the section Basic Settings on page 10.

If you have already created a Program, OVERWRITE CURRENT? is displayed. Press the / buttons to select YES to create a new Program or NO to cancel the creation of a new Program. Press OK.

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Contents Polar F11 Fitness Heart Rate Monitor Dear customer Polar F11 Quick GuideContents 11.1 Introduction to the F11 Heart Rate Monitor Polar Web ServicesProduct Elements Wrist UnitLight Wrist Unit Buttons and SymbolsSymbols Basic Settings Page To measure your heart rate, you need to wear the transmitter Measuring Your Heart RatePage Overview of Keeps U Fit workout program Keeps U FIT Workout ProgramCreating Your Program Maximize View and Edit Your Program Weekly Targets Your Weekly Exercise TargetsLight Moderate Your Exercise Session Targets Adding Exercise Session to Your ProgramPress OK Exercise Session Targets Deleting Exercise Session Editing Exercise TargetsExercise Settings Program SettingsProgram On or Off Selection Buttons. Press OK Starting Exercise Recording ExercisingChecking the Time of Day Functions During ExerciseExercise Exercise Targets displayed if SettingsLimits are on Heart rate limitsCalories Time of Day Exercise duration Fitness bullets Changing the Displayed Exercise InformationSwitching Keylock On or Off Switching the Backlight OnPausing the Exercise Stopping the Exercise and Viewing Exercise Summary Changing Settings During ExercisePage Selecting Exercise Exercise SettingsPress the / buttons to select Exercise or HR SET. Press OK Selecting HR Set Ownzone Page Your current heart rate OwnZone UpdatedDiary Monitoring Your ProgressPage HR Zones Light DiaryIntensity zone bar is highlighted ModerateDefault value Changing the Default Diary ViewHard Extra DiaryWeekly and Monthly FOLLOW-UP How to Update Your Extra Diary ValueWeekly FOLLOW-UP Press the button to open the reminderMonthly FOLLOW-UP Checking Saved Information File Following information is displayed Exercise FileDuration CaloriesHeart Rate Deleting FileTotal Duration Totals FileTotal Calories Reset Total Counters? is displayed. Press OK Resetting Total CountersDiary File Extra HR ZonesPolar Fitness Test Ownindex Performing the Fitness Test Your current OwnIndex VO2max, ml/kg/min Deleting OwnIndex Value Fitness Test TrendFitness Classes MENUpdate Your Program Watch Settings SettingsTimer Setting Switching the Timer Alarm OffAdding a Reminder Reminder SettingsReminder Date Reminder TimeRepeat AlarmExercise Reminder Text EditingReminder text Reminder time Reminder date Exercise name Viewing and Editing RemindersAlarm Setting Switching the Reminder Alarm OffSwitching the Alarm Off Time 2 Setting Time SettingDate Setting HR Sets default settings Heart Rate SettingsOwnZone Vol General Automatic Silent Off HR Limits Setting HR Alarm Volume SettingPress OK to return to the HR Set view Physiologist for an exercise stress test ManualManual limits before your age-based limits are displayed Buttons to set the upper limit. Press OKAge HR View Setting Diary SettingsHR Set Renaming + . ?User Settings High TOPModerate LOWPage Page Volume for Sounds General SettingsButton Lock Setting Keylock Units Settings Help SettingsLanguage Settings Data Transfer Service Care and MaintenanceWearLink Connector Interference During Exercise PrecautionsDo you have a history of breathing problems? Minimizing Possible Risks When ExercisingThere is no heart rate reading -? Frequently Asked QuestionsWrist unit battery needs to be changed? Transmitter Technical SpecificationLimited Polar International Guarantee Manufactured by Polar Electro Oy Professorintie DisclaimerTel +358 8 5202 Fax +358 8 5202 Index 12h/24h time mode