Polar Heart Rate Monitor F4TM User Manual

GEBRAUCHSANLEITUNG  
USER MANUAL  
MANUEL D’UTILISATION  
MANUALE D’USO  
GEBRUIKSAANWIJZING  
Manufactured by  
Polar Electro Oy  
Professorintie 5  
FIN-90440 KEMPELE  
Tel +358 8 5202 100  
Fax +358 8 5202 300  
Polar F4™  
Fitness Herzfrequenz-Messgerät  
Fitness Heart Rate Monitor  
Cardiofréquencemètre  
Cardiofrequenzimetro per il Fitness  
Fitness Hartslagmeter  
17925928.00 DEU/ENG/FRA/ITA/NLD A  
 
Congratulations on your purchase of a new Polar F4Fitness Heart Rate Monitor!  
The Polar F4 heart rate monitor is easy to use and an ideal  
training buddy for many reasons.  
Why should you use a heart rate monitor?  
• A heart rate monitor helps you to train at your ideal  
pace.  
It shows you the date, exercise duration, time spent in  
target heart rate zone, your average and maximum  
heart rates and your calorie expenditure after each  
exercise session.  
It reminds you to exercise at least every three days.  
It has an easy to use, two-button functionality.  
It has a large easy to read display.  
• A heart rate monitor maximizes the benefits of  
exercise in a limited amount of time.  
• A heart rate monitor provides you with objective  
information. Are you on the right track with your  
training? Are you improving?  
• A heart rate monitor provides you with immediate feedback;  
this is why it is an ideal training partner for you!  
The Polar F4 heart rate monitor provides you a reliable and convenient way to measure your heart rate wirelessly.  
It measures the electrocardiogram (ECG). You can use the wrist unit to conveniently view your heart rate and other  
information while walking, cycling, cross-country skiing, or performing any other exercise without disturbing your exercise  
rhythm. Professional athletes and amateurs alike have relied on the information provided by their Polar heart rate monitor  
for decades, so why shouldn’t you?  
Read on to find out how to get the most out of your new training buddy!  
30  
ENGLISH  
 
POLAR F4 QUICK GUIDE  
1. SETTINGS  
Press OK  
2. TIME MODE?  
Select 12h or 24h time mode with SET  
Press OK  
If you chose 12h time mode select AM or PM with SET  
Press OK  
SET  
OK  
3. TIME OF DAY  
Select the hours with SET  
Press OK  
Select the minutes with SET  
Press OK  
4. SET DATE  
Select MONTH/DATE with SET  
Switch the unit on by pressing any of the  
Press OK  
buttons. Press OK to start the Basic Settings  
(SETTINGS is displayed). Enter the Basic  
Settings information (time mode, time of day,  
date, units for weight and height, your  
weight, height, age, and gender). Adjust the  
values with the SET button and accept your  
selection with the OK button. For further  
information, see chapter 2. Basic Settings,  
page 37.  
Select DATE/MONTH with SET  
Press OK  
Select YEAR with SET  
Press OK  
5. UNIT  
Select POUNDS (lb/ft)/ KILOGRAMS (kg/cm) with SET  
Press OK  
6. USER SETTINGS  
Select your WEIGHT with SET  
Press OK  
Select your HEIGHT with SET  
Press OK  
Select your AGE with SET  
Press OK  
Select FEMALE/MALE with SET  
Press OK  
7. SETTINGS OK  
You have now completed the Basic Settings and  
the unit is ready to be taken into use.  
 
CONTENTS  
1. INTRODUCTION TO THE F4 HEART RATE MONITOR ... 33  
1.1 F4 PRODUCT SET ............................................ 33  
1.2 WRIST UNIT BUTTONS AND SYMBOLS ............. 34  
1.3 FUNCTIONS..................................................... 36  
5.5 UNITS SETTING ............................................... 45  
5.6 TRANSFERRING SETTINGS FROM YOUR  
COMPUTER ..................................................... 45  
6. TARGET HEART RATE ZONE ...................................... 46  
7. CARE AND MAINTENANCE ........................................ 48  
2. BASIC SETTINGS ...................................................... 37  
3. EXERCISING ............................................................ 38  
3.1 HOW TO PUT YOUR TRANSMITTER ON AND  
START RECORDING YOUR EXERCISE DATA ...... 38  
3.2 FUNCTIONS DURING EXERCISE ....................... 39  
3.3 HOW TO STOP AND REVIEW THE EXERCISE  
SUMMARY ...................................................... 40  
8. PRECAUTIONS ......................................................... 49  
8.1 INTERFERENCE DURING EXERCISE ................. 49  
8.2 MINIMIZING POSSIBLE RISKS WHEN  
EXERCISING ................................................... 50  
9. FREQUENTLY ASKED QUESTIONS ............................. 51  
10. TECHNICAL SPECIFICATIONS ................................... 52  
11. LIMITED POLAR INTERNATIONAL GUARANTEE .......... 53  
12. DISCLAIMER ............................................................ 54  
4. CHECKING SAVED EXERCISE INFORMATION ............ 41  
4.1 SUMMARY FILE ............................................... 41  
4.2 TOTALS FILE.................................................... 41  
5. HOW TO CHANGE SETTINGS ..................................... 43  
5.1 HEART RATE LIMITS SETTINGS ........................ 43  
5.2 SOUND SETTING ............................................. 44  
5.3 WATCH SETTINGS............................................ 44  
5.4 USER INFORMATION SETTINGS........................ 45  
32  
ENGLISH  
 
1. INTRODUCTION TO THE F4 HEART RATE MONITOR  
1.1 F4 PRODUCT SET  
The Polar F4 heart rate monitor set  
consists of the following items:  
The wrist unit displays your heart rate, calories expended,  
and exercise time. You can also wear it as a watch.  
Wear the transmitter while exercising. The electrode areas  
are on the back of the transmitter. The electrodes detect your  
heart rate continuously and transmit it to the wrist unit.  
The elastic strap holds the transmitter around your chest.  
This user manual contains necessary information on using  
your Polar F4 heart rate monitor.  
Polar Web Services  
Polar Fitness Trainer (www.PolarFitnessTrainer.com)  
is a complete web service tailored to support your exercise.  
Free registration gives you access to the exercise diary,  
tests & calculators, reports and useful articles. Moreover,  
you can get latest product tips and support online at  
www.polar.fi/fitness.  
ENGLISH  
33  
 
1.2 WRIST UNIT BUTTONS AND SYMBOLS  
OK button  
SET button  
Starts and stops the heart rate  
measurement  
Moves to the following mode or display  
Increases the selected value  
Snoozes the alarm for 10 minutes  
Enters the displayed menu and setting  
Moves back to the main mode in the  
Summary and Totals menu  
Accepts the settings  
By pressing and holding the SET button  
In the Time of Day display the key lock  
can be switched ON/OFF  
In the Totals menu an individual value  
can be reset  
In the Exercise mode the target zone  
alarm can be switched ON/OFF  
Switches the alarm and snooze off  
Note: By pressing and holding the OK button,  
you can return to the Time of Day display from  
any menu except while you are recording your  
exercise.  
Heart Touch  
In the Exercise mode, you can see the  
time of day by bringing the wrist unit  
close to the Polar logo on the  
transmitter.  
34  
ENGLISH  
 
The blinking heart symbol indicates  
Weekday indicators  
that your heart rate is being measured.  
MON = Monday, TUE = Tuesday,  
WED = Wednesday, THU = Thursday,  
FRI = Friday, SAT = Saturday,  
SUN = Sunday  
The sound symbol indicates that  
the Target Heart Rate Alarm is  
on (Exercise mode).  
the Alarm is on (Time of Day mode).  
Pressing the SET button snoozes  
the alarm for ten minutes. Press  
the OK button to stop the alarm.  
The key lock symbol indicates that  
the buttons are locked in the Time of  
Day display. By pressing and holding  
the SET button, you can lock the buttons.  
The following text will scroll on the  
display: HOLD TO LOCK, LOCKED.  
Unlock by pressing and holding the  
SET button again. HOLD TO UNLOCK,  
UNLOCKED scrolls on the display.  
The fitness bullets indicate the time  
you have spent on the target heart  
rate zone. For further information, see  
the section Functions during exercise  
on page 39.  
The battery symbol indicates that  
the wrist unit battery is low.  
For further information, see the  
section Care and Maintenance on  
page 48.  
The watch symbol indicates the time  
of day in the Exercise mode.  
Your heart rate is displayed as a  
percentage of your maximum heart  
rate (HR ).  
Automatic exercise reminder text  
appears when three days have passed  
since your most recent exercise. This  
reminder appears every full hour on  
the display when the time of day is  
displayed.  
ENGLISH  
35  
 
1.3 FUNCTIONS  
Basic Settings  
When using the  
wrist unit for  
the first time or  
after resetting  
it, press any  
button to go to  
the Basic  
Settings mode.  
SET  
SET  
SET  
SET  
Settings  
OK  
Exercise  
Summary  
Totals  
Shows the data  
recorded during the  
exercise session  
(date, duration,  
time in target zone,  
average heart rate,  
maximum heart  
rate and calorie  
expenditure)  
Accumulates time,  
calories, exercise  
counts and average  
exercise frequency  
per week  
Target heart rate  
limits settings  
Sound setting  
Watch settings:  
alarm, time, date  
User settings:  
weight, height, age,  
gender  
Measures and  
records exercise  
information  
Shows exercise  
information during  
the exercise session  
Exercise Summary is  
automatically  
Starting point  
for all functions  
Shows date  
and time  
Unit setting: lb/ft or  
kg/cm  
shown after  
stopping the  
exercise recording  
36  
ENGLISH  
 
2. BASIC SETTINGS  
You only need to activate the blank wrist unit once or after  
resetting it. Once activated, the wrist unit cannot be  
switched off.  
4. SET DATE: Press SET to select the MONTH or DAY. Press OK.  
Press SET to select the DAY or MONTH. Press OK.  
Press SET to select the YEAR. Press OK.  
5. UNITS for weight and height: Press SET to select pounds  
and feet (lb/ft) or kilograms and centimeters (kg/cm).  
Press OK.  
6. WEIGHT: Press SET to select your weight. Press OK.  
7. HEIGHT: Press SET to select your height. Press OK.  
Note: If you selected lb/ft as your units, you first set feet and then  
inches.  
8. AGE: Press SET to select your age. Press OK.  
9. SEX: Press SET to select FEMALE or MALE. Press OK.  
The wrist unit displays SETTINGS OK and goes to the  
Time of Day Display after 3 seconds.  
It is important that you be precise with the Basic Settings,  
especially when setting your weight, height, age and gender,  
as they have an impact on the accuracy of the measuring values,  
such as the target heart rate limits and calorie expenditure.  
Alternatively you can transfer your Basic Settings to the  
wrist unit from the PC. For further information, see the  
section Transferring Settings From Your Computer on  
page 45.  
1. Activate the wrist unit by pressing any button.  
2. SETTINGS is displayed. Press OK to go to Basic Settings.  
3. TIME MODE?: Select 12 h or 24 h time mode by pressing SET.  
Press OK to accept your selection. TIME OF DAY is displayed.  
12 h: the time is displayed from 1 to 12 AM or PM.  
Press SET to select AM or PM. Press OK.  
If you prefer to change some of your settings after  
accepting the Basic Settings, you can do it in Settings  
mode. For further information, see the section How to  
Change Settings on page 43.  
Press SET to select the HOURS. Press OK.  
Press SET to select the MINUTES. Press OK.  
24 h: the time is displayed from 0 to 23 hours. In the date  
setting the day is set first and then the month.  
Press SET to select the HOURS. Press OK.  
Press SET to select the MINUTES. Press OK.  
ENGLISH  
37  
 
3. EXERCISING  
To measure your heart rate, you need to wear the transmitter.  
The wrist unit records the exercise information (date, duration,  
time spent in target heart rate zone, average heart rate,  
maximum heart rate and expended calories) during your  
exercise session.  
1. Attach one end of the transmitter  
to the elastic strap.  
2. Adjust the transmitters strap  
length to fit snugly and comfortably.  
Secure the strap around your chest,  
just below the chest muscles, and  
buckle the strap to the transmitter.  
Note: The default settings of the target heart rate limits are calculated  
according to your Basic Settings. You can learn more about target heart  
rate zones in the section Target Heart Rate Zone on page 46. This  
information will help you to exercise at the right level. For further  
information on how to set the target heart rate limits, see the section  
How to Change Settings on page 43.  
3. Lift the transmitter off your chest  
and moisten the two grooved  
electrode areas on the back. Check  
that the wet electrode areas are  
firmly against your skin and that  
the Polar logo is in a central,  
upright position.  
3.1 HOW TO PUT YOUR TRANSMITTER ON AND  
START RECORDING YOUR EXERCISE DATA  
Keep the wrist unit within 3 feet/1 meter of your transmitter.  
Check that you are not near other people wearing heart rate  
monitors or any source of electromagnetic disturbance. For  
further information on interference, see the section Precautions  
on page 49.  
4. Wear the wrist unit as a watch and  
press OK to start recording your  
exercise data. Your heart rate and  
the heart symbol appear in a  
few seconds.  
38  
ENGLISH  
 
3.2 FUNCTIONS DURING EXERCISE  
Checking the Time of Day  
limits. These are the limits you can see on the upper row of  
the display. If you have not set your age, you can do it in the  
Settings mode. For further information on determining your  
personal target heart rate limits, see the section Target  
Heart Rate Zone on page 46.  
The heart symbol in the line moves according to your heart  
rate. If there is no heart symbol in the line, your heart rate  
is either below or above your limits. An alarm sounds when  
you are outside the limits, if the heart rate zone alarm is on.  
Bring the wrist unit near the Polar logo  
on the transmitter. The time of day is  
displayed for three seconds. Or you can  
press the SET button until you see  
the Time of Day display.  
Checking Exercise Duration, Heart Rate Limits and Calories  
Press the SET button to browse the following information:  
Turning the Heart Rate Zone Alarm On or Off  
Press and hold the SET button until the alarm is turned on or  
off. The alarm symbol is displayed when the alarm is on.  
Accumulated exercise calories (Cal/Kcal)  
Heart rate (bpm or (HR ))  
If the numbers flash, you are outside your  
target heart rate zone.  
Fitness bullets  
Time of day  
Heart rate limits  
Exercise duration (hh:mm ss)  
Fitness bullets  
There are six fitness bullets. Each represents 10 minutes in  
the target heart rate zone, equaling one hour in total if all  
the bullets appear. When you are in the target heart rate zone,  
the 1st bullet starts to blink. When 10 minutes is up, the next  
bullet starts to blink and so on. When you are not in the  
target zone, the blinking bullet disappears.  
Heart rate limits  
Providing that you have set your age in the Basic Settings  
mode, the unit gives you your personal target heart rate  
ENGLISH  
39  
 
3.3 HOW TO STOP AND REVIEW THE EXERCISE SUMMARY  
MAX HR Maximum heart rate of the  
Note: The following information is only available if you have used the  
transmitter belt during your exercise session.  
exercise session (bpm)  
Press the OK button to stop the recording of the exercise  
data. The SUMMARY view is automatically displayed. Each  
result is displayed for 3 seconds.  
CALORIES Calories expended during the  
exercise session (Cal/Kcal)  
The following information is shown in the Exercise Summary.  
After the Exercise Summary review, the wrist unit returns to  
the Time of Day display. You can skip the Exercise Summary  
by pressing OK button and check the information later. For  
further information on checking saved information, see chapter  
Checking Saved Exercise Information on page 41.  
DURATION Exercise duration (hh:mm ss)  
Note: If your display reads 00, your heart rate is not being received. Bring  
the wrist unit up to your chest near the transmitters Polar logo. The wrist  
unit starts looking for the heart rate signal again. The display refreshes  
in about 5 seconds.  
IN ZONE Exercise time in the target  
heart rate zone (hh:mm ss)  
Note: Your exercise information is saved in the Summary and Totals files  
only if the exercise session has lasted more than one minute.  
AVG. HR Average heart rate of the  
exercise session (bpm)  
40  
ENGLISH  
 
4. CHECKING SAVED EXERCISE INFORMATION  
4.1 SUMMARY FILE  
You can review your latest exercise information in the  
Summary file.  
4.2 TOTALS FILE  
You can review cumulative exercise information in the  
Totals file.  
1. In the Time of Day display, press SET.  
SUMMARY is displayed.  
2. Press OK to start reviewing the data.  
DATE is displayed.  
3. Scroll with the SET to see the following exercise  
information:  
1. If you start from the Time of Day display, press SET twice.  
TOTALS is displayed.  
2. Press OK to start reviewing the data.  
TOT. TIME is displayed.  
3. Scroll with SET to see the following exercise information:  
TOT. TIME Total accumulation of exercise time and  
the date the accumulation started.  
DATE  
Exercise session date  
DURATION Exercise session duration  
TOT. KCAL Total calorie expenditure and the date  
IN ZONE  
AVG. HR  
MAX HR  
Exercise time in target zone  
Average heart rate of the exercise session  
Maximum heart rate of the exercise session  
the accumulation started.  
COUNT  
Total number of all exercise sessions and the  
date the accumulation started.  
CALORIES Calories expended during the exercise session  
PER WEEK Average frequency of exercise sessions per  
week (starting from Monday 00:00.00).  
RESET ALL Resets all information in the Totals mode to  
zero.  
4. Press OK. SUMMARY is displayed.  
You can proceed to the Totals menu by pressing SET  
(TOTALS is displayed). For further information on Totals,  
see the section Totals File in the next chapter.  
Alternatively, return to the Time of Day display by pressing  
and holding OK.  
ENGLISH  
41  
 
If you wish to reset all the information, press OK.  
RESET flashes on the display. Select RESET or NO RESET  
with SET.  
Press and hold OK  
Confirm your choice with the OK button. RESET ALL is  
displayed.  
Press SET twice  
Totals  
4. Press and hold the OK button until the wrist unit returns  
to the Time of Day display.  
OK  
SET  
SET  
SET  
SET  
Tot.  
Time  
Tot.  
Kcal  
Per  
Week  
Reset  
All  
Count  
Note: You can also reset an individual Total value in the Totals menu.  
Press the SET button to review the TOTALS menu and find the value you  
want to reset. Press and hold the SET button until the wrist unit asks if  
you want to reset the value (RESET?). Continue pressing and holding the  
SET button until the value is reset to zero. The accumulation date is set  
to the current date.  
42  
ENGLISH  
 
5. HOW TO CHANGE SETTINGS  
In the Settings menu, you can view or change the information  
you have set earlier, such as heart rate limits, your personal  
information and watch settings. You can also prepare your  
settings and transfer them to your wrist unit from your PC.  
For further information, see the section Transferring Settings  
from Your Computer on page 45.  
5.1 HEART RATE LIMITS SETTINGS  
These are the heart rate limits that are used during your  
exercise session. The wrist unit calculates your personal  
target heart rate limits based on your age. You can also set  
the target heart rate limits yourself. For further information  
on determining your personal target heart rate limits, see  
the section Target Heart Rate Zone on page 46.  
1. In the Time of Day display, press SET until SETTINGS is  
displayed.  
If you start from the Time of Day  
display, repeat steps 1-4.  
2. Press OK. LIMIT SET is displayed.  
3. Press SET to browse LIMIT SET, SOUND SET, WATCH SET,  
USER SET or UNIT SET.  
5. LIMITS is displayed. Press SET to  
select heart rate limits as beats  
per minute (HR) or as a percentage  
of your maximum heart rate  
(HR ). Press OK.  
6. HIGH LIMIT is displayed. Select  
the higher limit value with SET.  
Press OK.  
4. Press OK to enter the desired setting.  
Note: You can return to the Time of Day display at any stage by pressing  
and holding the OK button.  
7. LOW LIMIT is displayed. Select  
the lower limit value with SET.  
Press OK.  
8. LIMIT SET is displayed. Press SET  
to proceed to SOUND SET. Press OK.  
Summary  
Totals  
Settings  
OK  
SET  
SET  
SET  
SET  
Limit  
Set  
Sound  
Set  
Watch  
Set  
User  
Set  
Unit  
Set  
ENGLISH  
43  
 
5.2 SOUND SETTING  
Time Setting  
If you start from the Time of Day display, repeat steps 1-4.  
5. SOUND SET is displayed. Select sound ON or OFF  
with SET. Press OK.  
If you start from the Time of Day display, repeat steps 1-4.  
5. ALARM is displayed. Press OK until TIME is displayed.  
6. Select 12 h or 24 h mode with SET. Press OK.  
7. Only when 12 h mode is in use: Select AM or PM with SET.  
Press OK.  
6. Press SET to proceed to Watch Settings. Press OK.  
8. Select the hours with SET. Press OK.  
9. Select the minutes with SET. Press OK to proceed to  
Date Setting step 6.  
5.3 WATCH SETTINGS  
Note: The time and date are presented in two ways. Select the presentation  
mode by choosing 12h (date: month, day, year) or 24h (date: day, month,  
year) mode.  
Date Setting  
If you start from the Time of Day display, repeat steps 1-4.  
5. ALARM is displayed. Press OK until MONTH or DAY is  
displayed.  
Alarm Setting  
If you start from the Time of Day display, repeat steps 1-4.  
5. ALARM is displayed. Select ALARM ON or OFF with SET.  
Press OK.  
6. Select MONTH or DAY with SET. Press OK.  
7. Select DAY or MONTH with SET. Press OK.  
8. Select YEAR with SET. Press OK.  
9. Press SET to proceed to User Information Settings.  
Press OK.  
ALARM OFF: Proceed to Time Setting step 6.  
ALARM ON (24 h mode): Select the hours with SET.  
Press OK. Select the minutes with SET. Press OK to  
proceed to Time Setting step 6.  
ALARM ON (12 h mode): Select AM or PM with SET.  
Press OK. Select the hours for the alarm with SET.  
Press OK. Select the minutes with SET. Press OK to  
proceed to Time Setting step 6.  
44  
ENGLISH  
 
5.4 USER INFORMATION SETTINGS  
5.6 TRANSFERRING SETTINGS FROM YOUR COMPUTER  
Your Polar F4 heart rate monitor offers you the option of  
transferring all the settings easily from your PC to your  
wrist unit via Polar UpLink feature.  
If you start from the Time of Day display, repeat steps 1-4.  
5. WEIGHT (LBS/KG) is displayed. Adjust your weight with  
SET. Press OK to proceed to height setting.  
6. HEIGHT: Adjust your height with SET. Press OK to proceed  
to age setting.  
Note: If you use lb/ft, you need to set feet first and then inches.  
7. AGE: Adjust your age with SET. Press OK to proceed to  
gender setting.  
8. SEX: Select FEMALE or MALE with SET. Press OK.  
9. Press SET to proceed to Unit Setting. Press OK.  
5.5 UNIT SETTING  
If you start from the Time of Day display, repeat steps 1-4.  
5. UNIT is displayed. Select LB/FT or KG/CM with SET.  
Press OK.  
6. Return to the Time of Day display by pressing and  
holding OK.  
In order to to be able to use the UpLink feature, you need a  
computer with a sound card and dynamic loudspeakers or  
headphones.  
For further instructions see www.polar.fi/fitness.  
ENGLISH  
45  
 
6. TARGET HEART RATE ZONE  
Target Heart Rate Intensity Zones  
The table below contains target heart rate intensity zones in beats  
per minute (bpm) estimated by age in 5-year intervals. Calculate your  
Your target heart rate zone is a range between  
the lower and upper heart rate limits expressed  
as percentages of your maximum heart rate  
own HR , write down your own target heart rate zones and select the  
(HR ) or as beats per minute (bpm). HRmax is  
max  
max  
ones suitable for your exercise.  
the highest number of heartbeats per minute  
during maximum physical exertion. The wrist  
unit calculates your HRmax according to your age:  
Maximum heart rate = 220age. For more  
accurate measurement of your HRmax visit your  
doctor or exercise physiologist for an exercise  
stress test.  
Age  
HR  
Light  
Intensity  
60-70% of HR  
Moderate  
Intensity  
Hard  
Intensity  
80-90% of HR  
max  
max  
(220age)  
70-80% of HR  
max  
max  
20  
25  
30  
35  
40  
45  
50  
55  
60  
65  
200  
195  
190  
185  
180  
175  
170  
165  
160  
155  
120-140  
117-137  
114-133  
111-130  
108-126  
105-123  
102-119  
99-116  
140-160  
137-156  
133-152  
130-148  
126-144  
123-140  
119-136  
116-132  
112-128  
109-124  
160-180  
156-176  
152-171  
148-167  
144-162  
140-158  
136-153  
132-149  
128-144  
124-140  
In exercise, different heart rate zones produce  
different results. The heart rate zones that suit  
you depend on your goal and your basic physical  
condition.  
96-112  
93-109  
46  
ENGLISH  
 
When your heart beats at 60-70% of your HRmax (HRma%x ),  
you are in the Light Intensity Zone. Whether you have just  
started working out or you exercise fairly regularly, much of  
your workout will be in this zone. Fat is the bodys main source  
of energy at this level of intensity; therefore this zone is also  
good for weight control. This intensity still feels fairly easy for  
most people and provides, for example, the following  
benefits:  
Improves cardiovascular fitness  
Improves endurance  
Helps in weight control  
Accustoms your body to exercising at a faster pace  
Helps to increase the speed you can maintain without  
building up lactic acid (your anaerobic threshold)  
At 80-90% of your HR , you have moved into the Hard  
max  
Intensity Zone. Exercise in the hard intensity zone definitely  
feels "hard". You will find yourself breathing heavily, having  
tired muscles and feeling fatigued. This intensity is  
Helps in weight control  
Improves endurance  
Improves cardiovascular (aerobic) fitness  
recommended occasionally for fit people. Exercising in this  
zone is intensive, so it provides some unique benefits.  
Push on to 70-80% of your HR , and you are in the  
max  
Moderate Intensity Zone. This is especially good for people  
who are exercising regularly. For most people, this is often  
the fastest pace they can maintain and still remain  
comfortable and free of pain. Exercising in this zone is  
particularly effective for improving cardiovascular fitness.  
If you are out of shape, your muscles will use carbohydrates  
for fuel when you are exercising in this zone. As you get fitter,  
your body starts using a higher and higher percentage of  
fat for fuel, thus preserving its limited stores of muscle  
carbohydrate. Exercising in the moderate intensity zone  
results in some additional benefits:  
Increases musclestolerance to lactic acid  
Improves hard, short effort ability  
When you exercise in the right intensity zones, it guarantees  
your enjoyment in your favourite sports. Alternate between  
intensity zones to improve your fitness and get variation in  
your exercise. Remember that the lower the intensity the  
longer you can comfortably exercise in it. Exercise in higher  
intensity for shorter periods.  
Note: Polar target heart rate intensity definition is modified from  
international exercise science authorities' recommendations in which  
light intensity can reach lower than 60% of HR  
.
max  
ENGLISH  
47  
 
7. CARE AND MAINTENANCE  
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.  
Service  
During the two-year guarantee/warranty period we recommend that  
you have service done by an authorised Polar Service Center. The  
warranty does not cover damage or consequential damage caused  
by service not authorised by Polar Electro.  
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.  
Transmitter Batteries  
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 Center for a  
replacement transmitter. Polar recycles used transmitters.  
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.  
Wrist Unit Batteries  
The estimated average battery life span of the wrist unit is two years in  
normal use (including 1h/day, 7 days a week of exercising). Please note  
that excessive use of the alarm signals drain the battery more rapidly.  
The battery symbol  
indicates that the battery should be replaced.  
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 for  
extended periods, such as by leaving it in a car.  
Note:  
If you have set the alarm before the symbol is displayed, the alarm  
will still activate until the battery runs out.  
If you try to reset the alarm the wrist unit displays Battery Low. You  
cannot reset the alarm until the battery is changed.  
In cold conditions the low battery indicator may appear, but the  
indicator is deactivated when you return to a normal temperature.  
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 Center  
only. At the same time a full periodic check of the Polar heart rate  
monitor will be done.  
48  
ENGLISH  
 
8. PRECAUTIONS  
Crosstalk  
8.1 INTERFERENCE DURING EXERCISE  
Polar F4 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.  
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.  
Using The Polar F4 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.  
Exercise Equipment  
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.  
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.  
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 individuals tissue composition. The  
percentage of people who have problems in heart rate  
measuring is considerably higher in water than in other  
environments.  
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.  
ENGLISH  
49  
 
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 that you stop the exercise or continue  
at a lighter intensity.  
8.2 MINIMIZING POSSIBLE RISKS WHEN EXERCISING  
Exercise may include some risk, especially for those who have been  
sedentary. Before starting a regular exercise program, it is  
recommended that you answer the following questions about your  
health status. If the answer is yes to any of these questions,  
we recommend that you consult a doctor before starting an exercise  
program.  
Notice to persons with pacemakers, defibrillators, or other  
implanted electronic devices. Individuals who have a pacemaker  
use the Polar heart rate monitor at their own risk. Before use, we  
always recommend an exercise test under a doctors supervision.  
The test is to ensure the safety and reliability of the simultaneous  
use of the pacemaker and the heart rate monitor.  
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?  
If you are allergic to any substance that comes into contact with  
your skin or if you suspect an allergic reaction due to using the  
product, check the listed materials in the Technical Specifications  
chapter on page 52. 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.  
Do you use a pacemaker or another implanted electronic  
device?  
Do you smoke?  
Are you pregnant?  
Note: The combined impact of moisture and intense abrasion may cause  
black color to come off the transmitter's surface, which might stain  
light-colored clothes especially.  
Note that in addition to exercise intensity, medications for heart  
problems, blood pressure, psychical conditions, asthma and  
breathing, as well as some energy drinks, alcohol, and nicotine,  
can affect heart rate.  
50  
ENGLISH  
 
9. FREQUENTLY ASKED QUESTIONS  
What should I do if...  
…the display is blank?  
The Polar F4 heart rate monitor is in battery saving mode when it is  
dispatched from the factory. To activate it, press any of the buttons.  
The Basic Settings starts. See the section, Basic Settings on page  
37.  
…I don’t know where I am in the menu?  
Press and hold the OK button until the time of day is displayed.  
…there is no heart rate reading (00)?  
1. Check that the electrodes of the transmitter are moistened and  
that you are wearing it as instructed.  
2. Check that you have kept the transmitter clean.  
3. Check that there are no sources of electromagnetic radiation in  
close vicinity to the Polar wrist unit, such as TV sets, cellular  
phones, CRT monitors etc.  
…the display is fading?  
The first sign of an expired battery is the low battery symbol.  
Have the batteries checked. After battery replacement, you only need  
to set the time of day and date in the Basic Settings. After setting  
these values you can get to the Time of Day display by pressing and  
holding the OK button.  
4. Have you had a cardiac event that may have altered your ECG  
waveform? In this case, consult your physician.  
…the buttons do not react?  
Reset the wrist unit by pressing and holding both buttons. The display  
is filled with digits. By pressing any button the unit goes to the Basic  
Settings mode (SETTINGS is displayed). When you have completed  
the Basic Settings, the unit returns automatically to the Time of Day  
display. If this does not work, have the batteries checked.  
…heart symbol  
flashes irregularly?  
1. Check that your wrist unit is inside the transmission range and not  
further that 3 feet/1 meter from the Polar transmitter you are wearing.  
2. Check that the elastic strap has not become loose during exercise.  
3. Make sure that the electrodes of the transmitter are moistened.  
4. Make sure that there is no other heart rate transmitter within the  
reception range (3 feet/1 meter).  
…the wrist unit battery needs changing?  
We recommend that all service should be done by an authorized  
Polar Service Center. The two-year International Guarantee/Warranty  
does not cover damage or consequential damage caused by service  
not authorized by Polar Electro. Polar Service Center will test your  
wrist unit for water resistance after battery replacement and makes  
a full periodic check of your complete Polar heart rate monitor.  
5. Cardiac arrhythmia may cause irregular readings. In this case,  
consult your physician.  
…heart rate reading becomes erratic or extremely high?  
You may have come within range of strong electromagnetic signals,  
which can cause erratic readings on the wrist unit display. Check your  
surroundings and move further away from the source of the disturbance.  
ENGLISH  
51  
 
10. TECHNICAL SPECIFICATION  
The Polar F4 heart rate monitor is designed to  
help users to achieve their personal fitness goals.  
indicate the level of physiological strain and intensity during  
an exercise session.  
Transmitter  
Battery type:  
Battery life:  
Built-in Lithium Cell  
Average 2500 hours of use  
Operating temperature: 14 °F to 122 °F/-10 °C to +50 °C  
Material:  
Water resistance:  
No other use is intended or implied.  
Polyurethane  
Waterproof  
Wrist Unit  
Battery type:  
Battery life:  
CR 1632  
Average 2 years (Exercise 1h/day,  
7 days/week)  
Elastic Strap  
Buckle material:  
Fabric material:  
Polyurethane  
Nylon, polyester, and natural rubber  
including a small amount of latex  
Operating temperature: 14 °F to 122 °F/-10 °C to +50 °C  
Water resistance:  
Accuracy of heart  
rate measurement:  
100 feet/30 meters  
Limit Values  
1% or 1 bpm, whichever is larger,  
Chronometer  
Heart rate limits  
Total time  
Total calories  
Total exercise count  
23 h 59 min 59 s  
30199 bpm  
09999 h 59 min 59 s  
0999999 (Cal/Kcal)  
65 535  
definition applies to steady state conditions  
Watch accuracy error: better than 0.5 seconds/day  
at 77 °F/ 25 °C  
Wrist Strap Material: Thermoplastic Polyurethane (TPU)  
Wrist Strap Buckle and  
Strap Tongue Material: Polyoxymethylene (POM)  
Back cover material: Stainless steel complying with the nickel  
release regulations of the EU (EU Directive  
94/27/EU and its amendment 1999/C 205/05).  
Heart rate is displayed as the number of heartbeats per minute  
(bpm) or as a percentage of your maximum heart rate (HRma%x ).  
52  
ENGLISH  
 
11. 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.  
This CE marking shows compliance of this product with  
Directive 93/42/EEC.  
Polar Electro Oy is a ISO 9001:2000 certified company.  
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.  
Copyright © 2004 Polar Electro Oy, FIN-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.  
Please keep the receipt or International Guarantee Card,  
which is your proof of purchase!  
Guarantee does not cover battery, damage due to misuse,  
abuse, accidents or non-compliance with the precautions;  
improper maintenance, commercial use, cracked or broken  
cases and elastic strap.  
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.  
Guarantee does not cover any damage/s, losses, costs or  
expenses, direct, indirect or incidental, 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 consumers statutory rights  
under applicable national or state laws in force, or  
the consumers rights against the dealer arising from their  
sales/ purchase contract.  
ENGLISH  
53  
 
12. 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 manufacturers 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.  
This product is protected by one or several of the following patents:  
US 6361502, US 6418394, US 6537227, FI68734, DE3439238,  
GB2149514, HK812/1989, US4625733, FI 88223, DE 4215549,  
FR 92.06120, GB 2257523, HK 113/1996, SG 9591671-4, US  
5491474, FI88972, FR92.09150, GB2258587, HK306/1996,  
SG9592117-7, US5486818, FI4150, DE20008882.3, FR0006504,  
US6477397, FI4069, DE29910633, GB2339833, US6272365.  
Other patents pending.  
54  
ENGLISH  
 

Peavey Musical Instrument Amplifier TKO User Manual
Pelco Car Satellite Radio System C1501M User Manual
Philips Baby Accessories SCF890 01 User Manual
Philips Electronic Keyboard MAT972KB QUG User Manual
Philips Garage Door Opener SRU5030 55 User Manual
Philips Stereo System SWV3433W User Manual
Pioneer Musical Toy Instrument DDJ WEGO3 User Manual
Pioneer Stereo System CDJ 800 User Manual
Porter Cable Portable Generator D26981 028 0 User Manual
Poulan Trimmer 115224926 User Manual