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2. BEFORE TRAINING
Activate Your Polar Star Training Program
The adaptive, personalized and in-built Polar Star Training Program gives you the optimal intensity and
time targets for your training. The training computer gives feedback on your performance after each
training session and once a week.
The Polar FT60 creates a training program based on your user information (weight, height, age, sex),
fitness level, activity level, and training goal.
By analyzing your weekly training results and fitness level, the training computer gives you training
guidance for the following week. The training program adapts to your training habits and to your changing
fitness level.
1. In Time mode, select Menu > Applications > Training program > Create new program .
2. Perfom Polar Fitness Test. For more information, see Test Your Fitness Level.
3. Select your training goal:
• Improve fitness if your target is to improve your current cardiovascular fitness level and you are able
to train regularly.
• Maximize fitness if your target is to maximize your current cardiovascular fitness level, and if you have
been training regularly for at least 10-12 weeks and training nearly every day is not a problem for you.
• Lose weight if your target is to lose some weight.
4. Training program created! is displayed.
5. Next, View week targets? is displayed. Select YES to view the time and calorie targets for your first
training week. If you select No, Training program active! is displayed and the training computer returns
to Time view.
Time target
The amount of time you should train during this week.
Calorie target
The number of calories you should burn this week.
6. Press DOWN and OK to view your target training time in three different heart rate zones (intensity
targets). Press DOWN to change the display.
Time target for intensity zone 1
The bars indicate the target times in different intensities. The bars fill up as you
train. The target time for intensity zone 1 for the week is displayed in the lowest row.
7. You have now activated your training program. Press BACK to return to Time mode.
To view your week targets later, select Menu > Applications > Training Program > View week targets .
Zone Intensity % of HR
max
Training benefit
Zone 3
80-90%
• Benefits: Increases maximum performance capacity
• Feels like: Tiredness in muscles and heavy breathing
• Recommended for: Fit users for short training sessions
Zone 2
70-80%
• Benefits: Improves aerobic fitness
• Feels like: Good, easy breathing, moderate sweating
• Recommended for: Everybody for typical training
sessions with moderate length
ENGLISH
Before Training 5