Polar F11 user manual Age

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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 HRmax, write down your own target heart rate zones and select the ones suitable for your exercise.

Age	HRmax	Light*	Moderate	Hard
	(220–age)	Intensity	Intensity	Intensity
		60-70% of HRmax	70-80% of HRmax	80-90% of HRmax

20	200	120-140	140-160	160-180
25	195	117-137	137-156	156-176
30	190	114-133	133-152	152-171
35	185	111-130	130-148	148-167
40	180	108-126	126-144	144-162
45	175	105-123	123-140	140-158
50	170	102-119	119-136	136-153
55	165	99-116	116-132	132-149
60	160	96-112	112-128	128-144
65	155	93-109	109-124	124-140

*Polar target heart rate intensity definition is modified from international exercise science authorities' recommendations in which Light intensity can reach lower than 60%HRmax.

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Contents Polar F11 Fitness Heart Rate Monitor Polar F11 Quick Guide Dear customerContents 11.1 Polar Web Services Introduction to the F11 Heart Rate MonitorProduct Elements Wrist UnitWrist Unit Buttons and Symbols LightSymbols Basic Settings Page Measuring Your Heart Rate To measure your heart rate, you need to wear the transmitterPage Keeps U FIT Workout Program Overview of 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 Editing Exercise Targets Deleting Exercise SessionExercise Settings Program SettingsProgram On or Off Selection Buttons. Press OK Exercising Starting Exercise RecordingChecking the Time of Day Functions During ExerciseExercise Settings Exercise Targets displayed ifLimits are on Heart rate limitsChanging the Displayed Exercise Information Calories Time of Day Exercise duration Fitness bulletsSwitching Keylock On or Off Switching the Backlight OnPausing the Exercise Changing Settings During Exercise Stopping the Exercise and Viewing Exercise SummaryPage Selecting Exercise Exercise SettingsPress the / buttons to select Exercise or HR SET. Press OK Selecting HR Set Ownzone Page OwnZone Updated Your current heart rateMonitoring Your Progress DiaryPage Diary HR Zones LightIntensity zone bar is highlighted ModerateChanging the Default Diary View Default valueHard Extra DiaryHow to Update Your Extra Diary Value Weekly and Monthly FOLLOW-UPWeekly FOLLOW-UP Press the button to open the reminderMonthly FOLLOW-UP Checking Saved Information File Exercise File Following information is displayedDuration CaloriesDeleting File Heart RateTotal Duration Totals FileTotal Calories Reset Total Counters? is displayed. Press OK Resetting Total CountersDiary File HR Zones ExtraPolar Fitness Test Ownindex Performing the Fitness Test Your current OwnIndex VO2max, ml/kg/min Fitness Test Trend Deleting OwnIndex ValueMEN Fitness ClassesUpdate Your Program Settings Watch SettingsSwitching the Timer Alarm Off Timer SettingReminder Settings Adding a ReminderReminder Date Reminder TimeAlarm RepeatExercise Reminder Text EditingViewing and Editing Reminders Reminder text Reminder time Reminder date Exercise nameSwitching the Reminder Alarm Off Alarm SettingSwitching 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 Manual Physiologist for an exercise stress testManual limits before your age-based limits are displayed Buttons to set the upper limit. Press OKAge Diary Settings HR View SettingHR Set Renaming + . ?User Settings TOP HighModerate LOWPage Page Volume for Sounds General SettingsButton Lock Setting Keylock Units Settings Help SettingsLanguage Settings Data Transfer Care and Maintenance ServiceWearLink Connector Precautions Interference During ExerciseMinimizing Possible Risks When Exercising Do you have a history of breathing problems?Frequently Asked Questions There is no heart rate reading -?Wrist unit battery needs to be changed? Technical Specification TransmitterLimited Polar International Guarantee Manufactured by Polar Electro Oy Professorintie DisclaimerTel +358 8 5202 Fax +358 8 5202 12h/24h time mode Index