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Target Heart Rate Zone
8.
Resetting
10.
Resetting clears the settings which return
to the default values.
If there are no reactions to any buttons,
reset the wrist unit.
1. Press Reset button with a pen tip.
Display becomes full of digits.
2. Press any of the four buttons once.
If you don’t press any button after resetting,
within one minute the wrist unit goes to the
battery saving mode.
Wake up by pressing any of the buttons twice.
Your target heart rate zone is a range between
the lower and upper heart rate limits expressed as
beats per minute (bpm) or as percentages of your
maximum heart rate (HR
max
). HR
max
= The highest
number of heartbeats per minute during maximum
physical exertion.
To find your maximum heart rate, you can use the
age formula, HR
max
= 220 - age. For a more accurate
measurement of your HR
max
visit your doctor or
exercise physiologist for an exercise stress test.
You can set your target limits in beats per minute
or as percentages of your maximum heart rate.
The percentage limits can not be set if you have
not set your birthday. When you set your birthday,
the wrist unit automatically calculates the limits,
which are 65-85% of your estimated maximum
heart rate.
Target Heart Rate Intensity Zones
When your heart beats at 60-70% of your HR
max
,
you are in the Light Intensity Zone. This intensity
still feels fairly easy for most people. It helps in
weight control and improves endurance and
cardiovascular (aerobic) fitness.
Push on to 70-80% of your HR
max
, and you are in
the Moderate Intensity Zone. This is especially good
for people who are exercising regularly. Exercising
in this zone is particularly effective for improving
cardiovascular fitness.
At 80-90% of your HR
max
, you have moved into the
Hard Intensity Zone. You will find yourself breathing
heavily, having tired muscles and feeling fatigued.
This intensity is recommended occasionally for fit
people.
The table below contains target heart rate intensity
zones in beats per minute (bpm) estimated by age
in 5-year intervals. Calculate your own HR
max
, write
down your own target heart rate zones and select
the ones suitable for your exercise.
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
Hard
Intensity
80-90% of HR
max
Light
Intensity
60-70% of HR
max
Moderate
Intensity
70-80% of HR
max
HR
max
(220–age)
Age
In exercise, different heart rate zones produce
different health and fitness benefits. The heart rate
zones that suit you depend on your goal and your
basic physical condition. Remember to alternate
between intensity zones to get variation in your
exercise!
Self Walk Test by Polar and UKK Institute
TM
9.
If you answered ‘no’ to all of the above questions,
you can perform the Self Walk Test safely.
If you answered one or more questions with ‘yes’,
consult your doctor before carrying out the test.
1. On the Time of day display, scroll up or down
until WALKTEST is displayed. Press OK.
The wrist unit guides you through the necessary
settings unless you have done them earlier.
2. Press OK to start the 5 minute warm up. At the
end of the warm up you will hear an alarm sound.
In case you already warmed up, you can skip the
warm up by pressing OK.
Self Walk Test by Polar and UKK Institute is based
on 1.24 miles/2 km brisk walk on a hard, even
surface. The test especially measures
cardiorespiratory fitness. The result of the test
WalkIndex™ is based on age, body mass index,
walking time and your heart rate at the end of the
walk. It tells how fit you are compared to others
your age and gender. WalkIndex corresponds to
VO
2max
(ml/kg/min).
The test has been designed for healthy persons
between the ages of 20 and 65. It does not give
dependable results for people outside this age
range or for those who are highly fit.
The Self Walk Test has been designed to be
performed after a supervised test in order to get
the most reliable result. Anyone who participates
in this test does so at his or her own risk.
Check your suitability to be tested by
answering the following questions:
Carrying out the Test
3. When START is displayed after the warm up,
start the test by pressing OK. The heart rate
appears on the display in few seconds.
4. Walk exactly 1.24 miles/2 km on a hard, even
surface (road or track) as fast as you can and
at an even pace. If your heart rate decreases
under the lower limit, WALK FASTER appears
and the wrist unit begins beeping. Increase the
walking speed.
5. Press OK at the end of the test.
6. Your WalkIndex, its interpretation and the date
are displayed. Fitness category compares your
WalkIndex with respect to others in the same
age group (20 – 65 years). The latest WalkIndex
is automatically updated to the file after the
test.
7. Press OK to return to the Time of day display.
8. Stretch out after the test.
If you do not want to have the sound signal on
during the test, press and hold Signal/Light
button. disappears from the display.
You can interrupt the test anytime during the
test by pressing OK.
1. Do you have a heart defect or suffer
from heart disease?
2. Are your joints sore, inflamed or swollen?
3. Do you experience tightness, burning
sensations or pressure in your chest
when you walk?
4. Do you feel faint or dizzy when you
walk?
5. Do you feel excessively tired?
6. Are you on medication?
yes no
References:
• Shvartz E, Reibold RC: Aerobic fitness
norms for males and females aged 6
to 75 years: Aviat. Space Environ. Med.
61:3-11, 1990.
• Guide for The UKK Institute 2-km
Walking Test. UKK Institute 1993.
• Laukkanen R. Development and
evaluation of a 2-km walking test for
assessing maximal aerobic power of
adults in field conditions. Doctoral
thesis. Kuopio University Publications
D. Medical Sciences 23. Kuopio 1993.
Very poor - fair:
Increase exercise for health
and fitness benefits.
Average:
Maintain current exercise
habits to ensure good
health. Exercise increase is
recommended for fitness
improvement.
Good - exellent:
Maintain current exercise
habits for good health and
fitness.
WalkIndex and Fitness Categories (VO
2max
, ml/kg/min)
MEN
WOMEN
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60-65
Age
(years)
< 27
< 26
< 25
< 24
< 22
< 21
< 19
< 18
< 16
Very poor
27-31
26-30
25-29
24-27
22-25
21-23
19-22
18-20
16-18
Poor
32-36
31-35
30-33
28-31
26-29
24-27
23-25
21-23
19-21
Fair
37-41
36-40
34-37
32-35
30-33
28-31
26-29
24-27
22-24
Average
42-46
41-44
38-42
36-40
34-37
32-35
30-32
28-30
25-27
Good
47-51
45-49
43-46
41-44
38-41
36-38
33-36
31-33
28-30
Very good
>51
>49
>46
>44
>41
>38
>36
>33
>30
Excellent
< 32
< 31
< 29
< 28
< 26
< 25
< 24
< 22
< 21
Very poor
32-37
31-35
29-34
28-32
26-31
25-29
24-27
22-26
21-24
Poor
38-43
36-42
35-40
33-38
32-35
30-34
28-32
27-30
25-28
Fair
44-50
43-48
41-45
39-43
36-41
35-39
33-36
31-34
29-32
Average
51-56
49-53
46-51
44-48
42-46
40-43
37-41
35-39
33-36
Good
57-62
54-59
52-56
49-54
47-51
44-48
42-46
40-43
37-40
Very good
>62
>59
>56
>54
>51
>48
>46
>43
>40
Excellent
Age
(years)
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60-65
Manufactured by:
Polar Electro Oy
Professorintie 5
FIN-90440 KEMPELE
Tel. +358-8-520 2100
Fax +358-8-520 2300
www.polar.fi
www.polar.fi
Disclaimer
• The material in this manual is for informational
purposes only. The products it describes are
subject to change without prior notice, due to
the manufacturer’s continuous development
program.
• Polar Electro Inc. / Polar Electro Oy makes no
representations or warranties with respect to
this manual or with respect to the products
described herein. Polar Electro Inc. / Polar Electro
Oy shall not be liable for any damages, losses,
costs or expenses, direct, indirect or incidental,
consequential or special, arising out of, or
related to the use of this material or the products
described herein.
Your Polar heart rate monitor is a high-tech
instrument and should be treated with care. The
suggestions below will help you fulfill the guarantee
obligations and enjoy the product for many years
to come.
Taking Care of Your Polar Heart Rate Monitor
• Clean the transmitter regularly after use with a
mild soap and water solution. Dry it carefully
with a soft towel. Keep the wrist unit clean and
wipe off any moisture. Never use alcohol or any
abrasive material such as steel wool or cleaning
chemicals.
• Do not dry the transmitter in any other way than
with a towel. Mishandling may damage the
electrodes.
• Never store the transmitter wet. Sweat and
moisture can keep its electrodes wet and the
transmitter activated, which shortens the battery
life span.
• Store your heart rate monitor in a cool and dry
place. Do not store it in any kind of non-breathing
material, such as a plastic bag or a sports bag if
it is wet.
• Do not bend or stretch the transmitter. This may
damage the electrodes.
• Keep your heart rate monitor out of extreme
cold and heat. The operating temperature is
14 °F to 122 °F/ -10 °C to +50 °C.
• Do not expose the heart rate monitor to direct
sunlight forextended periods, such as by leaving
it in a car.
Service
During the two-year guarantee/warranty period
we recommend that you have service done by an
authorized Polar Service Centre. The warranty does
not cover damage or consequential damage caused
by service not authorized by Polar Electro.
Transmitter Battery
The estimated average battery life span of the
transmitter is 2500 hours of use. If you suspect that
the transmitter battery has run out, contact your
authorized Polar Service Centre for a replacement
transmitter. Polar recycles used transmitters.
Wrist Unit Battery
The estimated average battery life span of the wrist
unit is one year in normal use (including 2h/day, 7
days a week of exercising). Please note that excessive
use of the alarm signals drain the battery more
rapidly. Do not open the wrist unit yourself. To
ensure the water resistance properties and the use
of authorized components, the wrist unit battery
should be replaced by an authorized Polar Service
Centre only. At the same time a full periodic check
of the Polar heart rate monitor will be done.
Care and Maintenance
11.
Precautions
12.
12.1 Interference During Exercise
Electromagnetic Interference
Disturbances may occur near high voltage power
lines, traffic lights, overhead lines of electric railways,
electric bus lines or trams, televisions, car motors,
bike computers, some motor driven exercise
equipment, cellular phones, or when you walk
through electric security gates.
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 wrist unit as follows:
1. Remove the transmitter from your chest and use
the exercise equipment as you would normally.
2. Relocate the wrist unit until you find an area in,
which it displays no stray reading and 00 is
displayed. Interference is often worst right in
front of the display panel of the equipment,
while the left or right side of the display is
relatively free of disturbance.
3. Put the transmitter back on your chest and keep
the wrist unit in this interference-free area as
far as it is possible.
4. If the Polar heart rate monitor still does not work
with the exercise equipment, this piece of
equipment may be electrically too noisy for
wireless heart rate measurement.
Crosstalk
Polar F5 wrist unit picks up transmitter signals
within 3 feet/1 meter. Other signals, picked up
simultaneously from more than one transmitter,
can cause incorrect readouts.
Using The Polar Heart Rate Monitor in a Water
Environment
Your Polar heart rate monitor is water resistant to
100 feet/30 meters. To maintain the water resistance,
do not press the buttons of the wrist unit under
water.
12.2 Minimizing Possible Risks when Exercising
Exercise may include some risk, especially for those
who have been sedentary.
Before starting a regular exercise program you are
recommended to answer to the following questions
for health status checking. If the answer is yes to
any of the questions, we recommend that you
consult a doctor before starting an exercise
program.
• Have you been physically inactive for the past
5 years?
• Do you have high blood pressure?
• Do you have high blood cholesterol?
• Do you have symptoms of any disease?
• Are you taking any blood pressure or heart
medication?
• Do you have a history of breathing problems?
• Are you recovering from a serious illness or
medical treatment?
• Do you use a pacemaker or another implanted
electronic device?
• Do you smoke?
• Are you pregnant?
Note that in addition to activity intensity, heart, blood
pressure, psychical conditions, asthma, breathing etc.
medication as well as some energy drinks, alcohol
and nicotine can affect your heart rate.
It is important to be sensitive to your body’s
reactions during exercise. If you feel unexpected
pain or excessive fatigue when exercising, it is
recommended to stop the exercise or continue at
a lighter intensity.
Notice to persons with pacemakers, defibrillator
or other implanted electronic device. Persons who
have a pacemaker use the Polar Heart Rate Monitor
at their own risk. Before starting use, we always
recommend an exercise test under doctor’s
supervision. The test is to ensure the safety and
reliability of the simultaneous use of the pacemaker
and the heart rate monitor.
If you are allergic to any substance that comes into
contact with the skin or if you suspect an allergic
reaction due to using the product, check the
listed materials in the "Technical Specifications"
chapter. To avoid any skin reaction risk with the
transmitter, wear it over a shirt. However, moisten
the shirt well under the electrodes to ensure flawless
operation.
Limited Polar International Guarantee
• This limited Polar international guarantee is issued
by Polar Electro Inc. for the consumers who have
purchased this product in the USA or Canada.
This limited Polar international guarantee is issued
by Polar Electro Oy for the consumers who have
purchased this product in other countries.
• Polar Electro Inc. / Polar Electro Oy guarantees
to the original consumer/ purchaser of this product
that the product will be free from defects in
material or workmanship for two years from the
date of purchase.
• Please keep the receipt or International Guarantee
Card, which is your proof of purchase!
• The guarantee does not cover the battery, damage
due to misuse, abuse, accidents or non-compliance
with the precautions; improper maintenance,
commercial use, cracked or broken cases and
elastic strap.
• Guarantee does not cover any damage/s, losses,
costs or expenses, direct, indirect or incidential,
consequential or special, arising out of, or related
to the product. During the guarantee period the
product will be either repaired or replaced at an
authorized service center free of charge.
• This guarantee does not affect the consumer’s
statutory rights under applicable national or state
laws in force, or the consumer’s rights against
the dealer arising from their sales/ purchase
contract.
This CE marking shows compliance of this
product with Directive 93/42/EEC.
Copyright © 2004 Polar Electro Oy, 90440 KEMPELE,
Finland
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 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 manual
or in the package of this product are registered
trademarks of Polar Electro Oy.
This product is protected by one or several of the
following patents:
FI 88223, DE 4215549, FR 92.06120, GB 2257523,
HK 113/1996, SG 9591671-4, US 5491474, FI 88972,
DE 9219139.8, FR 92.09150, GB 2258587,
HK 306/1996, SG 9592117-7, US 5486818, FI 96380,
US 5611346, EP 665947, DE 69414362, FI 68734,
DE 3439238, GB 2149514, HK 812/1989, US 4625733,
FI 100924, FI 100452, US 5840039, FI 4150,
DE 20008882.3, FR 0006504, FI 4069, US 6272365,
FR 9907823, GB 2339833, DE 29910633, FI 104463,
US 6183422, FI 4157, DE 20008883.1, FR 0006778,
WO 97/33512, GB 2326240.
Other patents pending.
Users measuring their heart rate in water may
experience interference for the following reasons:
• Pool water with high chlorine content and
seawater are very conductive. The electrodes of
a transmitter may short-circuit, which prevents
ECG signals from being detected by the transmitter.
• Jumping into water or strenuous muscle
movement during competitive swimming may
cause water resistance that shifts the transmitter
on the body to a location where it is not possible
to pick up ECG signals.
• The ECG signal strength depends on the
individual and also varies depending on an
individual’s tissue composition. The percentage
of people who have problems in heart rate
measuring is considerably higher in water than
in other environments.
All Polar heart rate monitors are 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 heartbeats per minute (bpm).
Polar Transmitter
Battery type: Built-in Lithium Cell
Battery life: Average 2500 hours of use
Operating temperature: 14 °F to 122 °F /
-10 °C to +50 °C
Material: Polyurethane
Waterproof
Elastic Strap
Buckle material: Polyurethane
Fabric material: Nylon, polyester and natural rubber
including a small amount of latex
Wrist Unit
Battery type: CR 2032
Battery life: Average 1 year (2h/day, 7 days/week)
Operating temperature: 14 °F to 122 °F /
-10 °C to +50 °C
Water resistance: to 100 feet/30 meters, OK button
can be pressed in water
Wrist strap: Polyurethane
Wrist strap buckle: Polyoxymethylene
Back cover: Stainless steel complying with the EU
Directive 94/27/EU and its amendment 1999/C 205/05
on the release of nickel from products intended to
come into direct and prolonged contact with the skin.
Technical Specifications
Accuracy of heart rate measurement: ± 1% or ± 1
bpm, whichever larger, definition applies to steady
state conditions
Default settings
Time of day....................................12h
Alarm clock....................................OFF
Zone alarm ....................................On
Age ................................................0
Upper Limit ...................................160
Lower Limit ...................................80
Limit values
Chronometer.................................23 h 59 min 59 s
Heart rate limits ............................30 – 199 bpm
Total time ......................................99 h 59 min 59 s
Age range for Self Walk Test .......20 – 65
Time range for Self Walk Test ......7 – 25 min
Birthday year range ......................1900 – 1999
13.
14. 15.