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ENGLISH
1. GETTING STARTED - PERSONALIZE YOUR POLAR F11 ......................................................................................................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. TEST YOUR FITNESS LEVEL - GET YOUR OWNINDEX .......................................................................................................14
2.1 PERFORMING THE FITNESS TEST ...........................................................................................................................15
2.2 FITNESS TEST TREND ............................................................................................................................................18
3. SET YOUR GOAL - CREATE WORKOUT PROGRAM ............................................................................................................20
3.1 CREATING YOUR PROGRAM ...................................................................................................................................21
3.2 VIEW AND EDIT YOUR PROGRAM ...........................................................................................................................23
3.3 PROGRAM SETTINGS .............................................................................................................................................29
3.4 UPDATE YOUR PROGRAM ......................................................................................................................................31
4. REACH YOUR GOAL - START EXERCISING .......................................................................................................................32
4.1 STARTING EXERCISE RECORDING ..........................................................................................................................32
4.2 FUNCTIONS DURING EXERCISE .............................................................................................................................33
4.3 STOPPING THE EXERCISE ......................................................................................................................................38
4.4 EXERCISE SETTINGS .............................................................................................................................................39
4.5 OWNZONE .............................................................................................................................................................43
5. FOLLOW-UP YOUR ACHIEVEMENTS ................................................................................................................................46
5.1 DAILY FILE .............................................................................................................................................................46
5.2 WEEKLY FILE .........................................................................................................................................................49
CONTENTS