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manual abstract
Press the / buttons to move forward in the menus. Press and hold the Back button to return to the Time of Day display. OK Press OK Press Compare achieved exercise values against your weekly exercise targets, and see if you are achieving your targets as planned. Monitor information View detailed such as your heart information on rate and calories your latest exercise burned during your sessions, as well as exercise sessions. the long-term information on your exercises. POLAR F11 QUICK GUIDE Press OK OK START EXERCISES WATCH TEST CREATE SETTINGS TOTALS HR SET TREND EDIT Back DIARY DIARY SEND SETTINGS Back SEND USER SEND Back Back GENERAL Back Change alarm, Perform the Polar Create a Program, time of day, and Fitness Test and and edit and other settings. view your long-term change settings in progress. your program. Dear customer, Congratulations on your purchase of a new Polar F11™ Fitness Heart Rate Monitor! The Polar F11 heart rate monitor helps you to achieve your personal fitness goals. The Polar F11 heart rate monitor includes the Polar Keeps U Fit™ - Own Workout Program, which helps you to create a personalized training program, keep a diary of your exercise sessions, and follow your progress. The Program is based on and personalized by using your current aerobic fitness level, measured with the Polar Fitness Test™. Enter your program choice and the amount of exercise, and the Polar F11 heart rate monitor provides you with an exercise program. Use the Polar heart rate monitor during your exercise sessions and check the recorded data from the electronic Diary after exercising. In the Diary you can compare and chart your progress against your targets. Perform the Fitness Test once or twice a month and see how your fitness level is proceeding over the long-term. This manual contains the information you need to use and maintain your product. Please read this through to understand how to use the functions and to get the most out of your Polar heart rate monitor. Please also check our web sites for the best product and training tips and other value added services: and OK Press OK Press OK Press CONTENTS 1. INTRODUCTION TO THE F11 HEART RATE MONITOR ......................................................................................................... 7 1.1 PRODUCT ELEMENTS .............................................................................................................................................. 7 1.2 WRIST UNIT BUTTONS AND SYMBOLS ..................................................................................................................... 8 1.3 BASIC SETTINGS ................................................................................................................................................... 10 1.4 MEASURING YOUR HEART RATE ............................................................................................................................ 12 2. KEEPS U FIT WORKOUT PROGRAM ................................................................................................................................. 14 2.1 CREATING YOUR PROGRAM .................................................................................................................................. 15 2.2 VIEW AND EDIT YOUR PROGRAM ...........................................................................................................................17 2.3 PROGRAM SETTINGS ............................................................................................................................................. 23 3. EXERCISING ..................................................................................................................................................................25 3.1 STARTING EXERCISE RECORDING .........................................................................................................................25 3.2 FUNCTIONS DURING EXERCISE .............................................................................................................................26 3.3 EXERCISE SETTINGS ............................................................................................................................................. 32 3.4 OWNZONE ............................................................................................................................................................. 34 4. MONITORING YOUR PROGRESS ..................................................................................................................................... 37 4.1 DIARY ...................................................................................................................................................................37 4.2 WEEKLY AND MONTHLY FOLLOW-UP ...................................................................................................................... 41 5. CHECKING SAVED INFORMATION - FILE .......