Polar FT60 User Manual

4. AFTER TRAINING

Training Feedback

The training computer provides you with the following feedback after a training session.

Effect

Training effect feedback. See Table 1 for more information.

Intensity

Time spent in zones 1, 2, and 3.

Zone limits

OwnZone limits (displayed if OwnZone in use).

Calories

Expended calories during the session, and fat percentage.

Average /Maximum

Average and maximum heart rate during training session.

Average /Maximum*

Average and maximum speed of training session (displayed only if optional GPS/footpod in use).

Distance*

Distance and duration of training session (displayed only if optional GPS/footpod in use).

This week

Your targets for the current training week and the results you have achieved so far. This information is only visible when the program is active.

*Optional GPS sensor or Footpod required to view speed and distance data.

Table 1.

Feedback

Fat burn improving

Training at low intensity is improving your body's ability to burn fat.

Fitness improving

Training at moderate intensity is improving your fitness.

Maximal perform. improving

Training at hard intensity is improving your maximal performance.

If you are training enough at more than one intensity level, training will have several effects.

Fat burn and fitness improving

Training is primarily improving your body's ability to burn fat, but it also improves your fitness.

Fitness and fat burn improving

Training is primarily improving your fitness, but also your body's ability to burn fat.

Max. perf. and fitness improving

Training is improving your fitness and maximal performance.

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Weekly Follow-up

Every Sunday at midnight, an envelope with the week's results will appear on the display of your training computer. Press UP to view.

Week targets achieved

Tells you whether or not you have achieved the week's targets.

Results

Excellent! / Well done! / Nice! / Fitness maintained / Incomplete training week / Good recovery week / Excellent recovery week

If your result is excellent, the FT60 rewards you with a trophy. The trophy appears in the time mode display.

Achieved/Week target

Achieved training duration vs. week target duration

Achieved/Week target

Expended calories vs. week target

Sessions

The number of training sessions achieved this week (also displayed without a program).

Achieved time per zone

Time spent in intensity zones 1, 2, and 3.

This week

Training guidance for the starting week displayed only when accessed from the envelope. See Table 2 for more information.

Table 2.

Training guidance for the starting week

Train a lot more

You need to train a lot more to get effects.

Train more

You do not train enough for improvement.

Train more in zone X

You need to train more in this zone.

Train like last week!

You did a good job last week. Keep it up!

Train less in zone X

You should decrease training in this zone.

Train much less in zone 3

You should train less in hard intensity zone this week.

Recovery week

You need recovery to avoid overreaching.

Recovery week still needed

You have not recovered yet; last week was still too hard.

Train as planned

You have had a good start, continue training according to the program.

Weight Update

If you are following the weight loss program, the FT60 will remind you to update your weight by displaying an envelope once a week.

  1. Time to check your weight is displayed. Press OK.

  2. Set current weight? appears. Select Yes to update your weight.

Fitness Test

As soon as you reach your training targets, the FT60 will post an envelope reminding you to take a fitness test. The result of the test is taken into account in the weekly program update.

  1. Time to test fitness is displayed.

  2. Test fitness? appears. Select Yes or No.

  3. If you decide to take a new test, see Test Your Fitness Level for more information.

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Program Update

Polar FT60 continuously analyzes your progress and adjusts by increasing or decreasing weekly targets. An envelope appears on the display to notify you when the program has been updated. Press UP to open the envelope.

  1. Program has been updated is displayed: the FT60 has analyzed your progress and adapted your program targets accordingly.

  2. Time for a recovery week is displayed: To optimize your training, you need to have an ideal balance between training and recovery. Recovery week allows your body to improve and adapt to the stimulus that training has provided.

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Weight Diary

In the weight diary, you can monitor your weight loss and view your progress over a period of time. To update your weight, select Menu > Applications > Weight diary > Set current weight. Set your weight and press OK. Your current weight will also be updated in User information.

To view your weight trend, select Menu > Applications > Weight diary > Weight trend and press OK

Weight trend

The weight and the date on which it was entered.

The weight trend including the lowest and highest weight.

To delete a value, select the value you want to delete with UP/DOWN. When the value is displayed, press and hold LIGHT until Delete this value? is displayed. Select Yes.

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Follow Your fitness Test Results

On average, it takes six weeks of regular training to improve your aerobic fitness noticeably. To improve your aerobic fitness most efficiently, you need to train large muscle groups. Monitor your long-term test results under the OwnIndex results, containing 47 of your latest OwnIndex values and the date the tests were performed.

  1. Select Menu > Applications > Fitness test > OwnIndex results.

  2. The latest OwnIndex result and the date of the test is displayed. Press UP/DOWN to view the previous OwnIndex results.

     

    OwnIndex

    The date and the result of the test

    Your OwnIndex result graph with the lowest and highest OwnIndex value

To delete an OwnIndex value, select the value you want to delete with UP/DOWN. When the value is displayed, press and hold LIGHT until Delete this value? is displayed. Select Yes.

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Review Training Data

Review your training data in Training files, Week summaries and Totals.

  1. Select Data > Training files to view detailed training information on your 100 most recent training sessions. The information is similar to what is displayed after each training session.

     

    Each bar represents one training session. Select a training session you wish to view.

    Upper row: Date and time of day when the file was created

    Lower row: Training time

     

    When Training files becomes full, the oldest training file is replaced by the most recent one. If you want to save the file for a longer period, transfer it to Polar web service on www.polarpersonaltrainer.com. For further information, see Transfer Data.

     

    To delete a training file, select Data > Delete files and the file you want to delete. Delete file? is displayed. Select Yes. Remove from total? is displayed. To remove the file from totals, as well, select Yes.

  2. Select Data > Week summaries to view the training data and results for the last 16 weeks.

     

    Each bar represents one training week. Select a week you wish to view with UP/DOWN.

    Upper row: Week start / Week end date

    Lower row: Total training time

     

    To reset week summaries select Data > Reset weeks?. Select Yes to reset week summaries.

  3. Select Data > Totals since xx.xx.xxxx to view the total cumulative duration, number of training sessions and calories starting from the last reset.

     

    To reset totals, select Data > Reset totals and select Yes.

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Transfer Data

How to transfer data from your FT60 to polarpersonaltrainer.com

For long-term follow-up, you can store all your training files at polarpersonaltrainer.com. There you can see graphs and more of your training data and get a better understanding of your training. With Polar FlowLink* it is easy to transfer the training files to the web service.

  1. Register in polarpersonaltrainer.com

  2. Follow instructions to download and install WebSync data transfer software onto your computer.

  3. Polar WebSync software is automatically activated and instructions for downloading the data are displayed on your computer. Follow the instructions and your training data is transferred to polarpersonaltrainer.com web service.

  4. Place your FT60 onto FlowLink display facing down.

  5. Follow data transfer process from the WebSync Software on your computer screen. For further instructions on data transfer, see polarpersonaltrainer.com "Help".

    *Optional Polar FlowLink required.

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