Polar Heart Rate Monitor M31 User Manual

Polar Electro Oy  
Professorintie 5  
FIN-90440 KEMPELE  
Finland  
Tel. +358-8-520 2100  
Fax +358-8-520 2300  
Herzfrequenz-Messgerät  
Heart Rate Monitor  
Cardiofréquencemètre  
Cardiofrequenzimetro  
Hartslagmeter  
Gebrauchsanleitung User's Manual Guide d’utilisation Manuale d’uso Gebruiksaanwijzing  
 
CONTENTS  
How the Polar Heart Rate Monitor works ........ 38  
Stop the heart rate measurement ..................... 54  
Recalling training information ........................... 54  
Date ............................................................................ 54  
Exercise time .............................................................. 54  
Exercise time in the target zone ............................... 54  
Target heart rate limits ............................................. 55  
Average heart rate .................................................... 55  
Calories expended during the exercise .................... 55  
Total calorie count ..................................................... 55  
Total exercise time ..................................................... 55  
Latest OwnIndex ........................................................ 56  
OwnIndex ................................................................. 56  
Fitness test settings .................................................... 57  
Carrying out the test ................................................. 57  
Fitness test result ....................................................... 58  
Care and maintenance .......................................... 59  
Taking care ................................................................. 59  
Batteries ..................................................................... 60  
Service ........................................................................ 60  
Precautions .............................................................. 60  
In a water environment ............................................ 60  
Interference ............................................................... 60  
Minimizing possible risks in exercising  
Buttons and their functions ...................................... 40  
Modes and their functions ........................................ 40  
Settings..................................................................... 41  
User information settings ......................................... 41  
Setting user 1 or 2 ................................................ 42  
Setting weight ...................................................... 42  
Setting height ....................................................... 42  
Setting age ............................................................ 42  
Setting sex ............................................................. 43  
Setting activity level ............................................. 43  
Measurement options settings ................................. 43  
OwnZone on/off ................................................... 43  
Setting heart rate limits manually ....................... 44  
OwnCal calorie counter on/off ............................ 44  
Polar Fitness Test on/off ....................................... 45  
Watch settings ........................................................... 46  
Setting the 12/24 h time mode ............................ 46  
Setting the alarm .................................................. 46  
Setting the time of day ........................................ 47  
Setting the date .................................................... 47  
Start the heart rate measurement ..................... 48  
OwnZone .................................................................. 49  
How to determine your OwnZone ........................... 49  
OwnZone methods .................................................... 50  
How to use previously determined OwnZone ......... 51  
Functions during heart rate measurement ...... 51  
See your heart rate .................................................... 51  
Illuminate the display ................................................ 51  
Turn the sound signal on/off .................................... 52  
Swap the user ............................................................ 52  
Start/stop the stopwatch ........................................... 52  
Check exercise information ....................................... 53  
Check your heart rate limits ..................................... 53  
See your progress bullets during exercise ................ 53  
Swap the heart rate limits ........................................ 53  
with a heart rate monitor ......................................... 61  
Frequently asked questions................................. 62  
Polar glossary .......................................................... 64  
Technical specifications ........................................ 65  
Limited Polar international guarantee ............. 66  
Disclaimer ................................................................ 66  
Index ......................................................................... 67  
37  
 
HOW THE POLAR HEART  
VISUAL CUES TO READ THIS GUIDE  
When using Polar WearLinkTM Transmitter:  
Indicates important issues. Please, pay attention!  
R
Electrode  
L
areas  
Indicates a useful tip. It is good to know  
these things.  
Connector  
Indicates a tip to do things faster.  
See also.  
Polar WearLink  
Starp  
Moisten the electrode areas of the strap under  
running water and make sure that it is well  
moistened.  
Text with colored background indicates features only  
available in models M61 and M62.  
IMPORTANT TO REMEMBER!  
Adjust the strap length snug enough and wet the  
Polar transmitter electrodes to ensure flawless  
heart rate measurement.  
Do not bend or stretch the transmitter.  
Do not operate the buttons of the wrist receiver  
under water.  
Attach the connector to the strap. Attach the  
connector’s letter R to the letter R on the strap and  
snap the fastener.  
Wash and dry your transmitter regularly after use;  
never store it wet.  
Keep the Polar Heart Rate Monitor out of extreme  
cold and heat.  
Do not expose the Polar Heart Rate Monitor to  
direct sunlight for extended periods.  
Adjust the strap length to fit snugly and comfortably.  
Secure the strap around your chest, just below the  
chest muscles, and snap the second fastener.  
Check that the wet electrode areas are firmly  
against your skin and that the Polar logo of the  
connector is in a central, upright position.  
38  
 
RATE MONITOR WORKS  
All Polar Transmitters:  
When using other Polar transmitters:  
Elastic Strap  
Polar Transmitter  
Wear the wrist receiver as you would wear an  
ordinary watch. If you go biking, you may attach  
the wrist receiver to a Polar Bike Mount. Keep  
the wrist receiver within the transmission range  
(1 meter/ 3 feet).  
It is recommended that you wear the  
transmitter against your bare skin to ensure  
flawless operation. However, if you wish to  
wear the transmitter over a shirt, moisten the  
shirt well under the electrodes.  
Electrode areas  
on the back.  
It is important that the electrodes are wet during  
exercise. After exercising, to preserve the electrodes  
and battery life:  
Attach the transmitter to the  
elastic strap.  
1. Wash the transmitter carefully with a mild soap  
and water solution.  
2. Rinse it with pure water.  
3. Dry the transmitter carefully.  
Adjust the strap length to fit  
snugly and comfortably. Secure  
the strap around your chest,  
below the chest muscles. Lock  
the buckle.  
Lift the transmitter off your  
chest and wet the grooved  
electrode areas on the back  
of it.  
Check that the wet electrode  
areas are firmly against your  
skin and the Polar logo is in a  
central upright position.  
39  
 
BUTTONS AND THEIR FUNCTIONS  
MODES AND THEIR FUNCTIONS  
Your Polar Heart Rate Monitor has four main modes:  
Up  
RESET  
1. TIME OF DAY  
You can use the Polar Heart Rate  
Monitor as an ordinary watch with  
date, weekday indicator and alarm  
function.  
Down  
Press and hold START/STOP/OK to  
return to the Time of day display,  
wherever you are in the Options  
setting or File recalling cycle.  
START/STOP/OK  
Your Polar Heart Rate Monitor starts reminding  
you at full hours if more than three days has  
passed since your last recorded exercise. Keep  
exercising regularly!  
START/STOP/OK  
Start heart rate measurement  
Start the stopwatch  
Stop the stopwatch  
Activate the displayed mode  
Lock your selection  
2. EXERCISE  
In the Exercise mode you measure the  
heart rate.  
In this mode you can  
Up  
Move forward to the next mode  
Select the desired value (up)  
see your heart rate reading  
record the exercise data  
use the stopwatch  
determine your OwnZone®  
see your exercising limits  
see the time of day  
Down  
Move backward to the previous mode  
Select the desired value (down)  
see the time you have exercised within your target  
zone so far  
Backlight on  
Signal sound on or off  
see the OwnCal® calorie count of your exercise  
session  
In models M61 and M62: swap heart rate limits  
In models M61 and M62: swap user (before  
stopwatch is on)  
RESET  
Briefly pressing a button (approximately 1  
second) will do different things than pressing  
and holding button for a longer period of time  
(approximately 2 to 5 seconds).  
40  
 
SETTINGS  
3. FILE  
Polar Heart Rate Monitor saves information on your  
latest exercise session. In the File mode you can see  
the following information:  
In the Options mode you can set  
your personal user information which is a  
prerequisite for using OwnZone and OwnCal  
functions  
measurement options which are used during  
Exercise mode  
watch functions  
In models M61 and M62: Polar Fitness Test  
function ON or OFF.  
date of the exercise  
total exercising time  
exercising time spent in your target zone  
heart rate limits used during exercise  
average heart rate  
OwnCal calorie count and fat  
percentage of the energy  
expenditure during the exercise  
session  
At any time during the settings you can return  
to the Time of day display by pressing and  
holding START/STOP/OK.  
total calorie expenditure  
starting from the moment you  
have reset the counter  
total exercising time starting  
from the moment you have reset  
the counter  
The digits run faster if you press and hold the  
Down. Release the button at the  
desired value.  
Up or  
In models M61 and M62: your latest OwnIndex™  
based on Polar Fitness Test™  
USER INFORMATION  
4. OPTIONS  
Begin with the display showing the time of day.  
In the Options mode you can define the following  
1. Press  
Up or  
Down until OPTIONS is  
information:  
displayed.  
User specific information; weight, age and sex.  
In models M61 and M62 you can also define  
height and your activity level for Polar Fitness  
Test. You have two users and can set the  
preferences for both user 1 and user 2.  
OwnZone ON/OFF select whether you want to  
use your personal OwnZone or determine the  
values for the Target Zone manually.  
In models M61 and M62 you can  
choose between three OwnZone  
levels: OwnZone basic, low and  
high.  
2. Press START/STOP/OK to enter the Options mode.  
USER SET is displayed.  
3. Press START/STOP/OK to enter the user  
information loop.  
OwnCal calorie counter ON/OFF  
In models M61 and M62: Polar  
Fitness Test ON/OFF  
Watch settings; alarm, 12h/24h  
mode, time of day, date  
41  
 
SETTING USER 1 or 2  
You can change the weight unit between kg  
and lbs in watch settings.  
24 h time mode -> kg  
If you are in the Time of day display  
start from User information.  
12 h time mode -> lbs  
In models M61 and M62 you  
can set two userspreferences.  
This function is practical e.g.  
for another family member.  
Make the settings ready for  
both users: when you start  
exercising, just select your  
personal user id 1 or 2.  
Continue the user settings or return to the Time of  
day display by pressing and holding START/STOP/OK.  
SETTING HEIGHT  
In models M61 and M62 you need to set your height.  
If you are in the Time of day display start from User  
information. Press START/STOP/OK until  
USER appears, 1 or 2 is flashing.  
1. Press  
select USER 1 or USER 2.  
2. Press START/STOP/OK to lock your selection.  
You have now selected the user id. All settings  
are made to the selected user.  
Up or  
Down to  
CM or FT / INCH appears and the digits of  
centimeters/ feet are flashing.  
1. Press Up or Down to adjust your height.  
2. Press START/STOP/OK to lock your selection.  
You have now set your height.  
In File, Measure, Options and Fitness test main  
modes you can change the user id by pressing  
and holding Up.  
You can change the height unit between cm and  
ft/ inch in watch settings.  
24 h time mode -> cm  
12 h time mode -> ft  
If you want to disable the user id 2, set the weight  
of the user 2 to zero.  
Continue by setting your age or return to the Time of  
day display by pressing and holding START/STOP/OK.  
Continue by setting your weight or return to the  
Time of day display by pressing and holding  
START/STOP/OK.  
SETTING AGE  
SETTING WEIGHT  
If you are in the Time of day display start from User  
information. Press START/STOP/OK until  
If you are in the Time of day display start from User  
information. Press START/STOP/OK until  
AGE appears and the digits for years are flashing.  
1. Press  
Up or  
Down to adjust your age.  
KG or LBS appears and the digits of kilograms/  
pounds are flashing.  
2. Press START/STOP/OK to lock your selection.  
You have now set your age.  
1. Press  
Up or Down to adjust your weight.  
Continue by setting your gender or return to the  
Time of day display by pressing and holding  
START/STOP/OK.  
2. Press START/STOP/OK to lock your selection.  
You have now set your weight.  
42  
 
SETTING SEX  
MEASUREMENT OPTIONS SETTING  
If you are in the Time of day display start from User  
information. Press START/STOP/OK until  
TURNING OWNZONE ON/OFF  
SEX appears and FEMALE/MALE is flashing.  
Select whether you want to use the OwnZone  
option. Alternatively, you can set the target zone  
limits manually yourself.  
1. Press  
Up or  
Down to select the right gender.  
2. Press START/STOP/OK to lock your selection.  
You have now set your gender.  
If you choose to use OwnZone, Polar Heart Rate  
Monitor asks your user information, if you havent  
set them earlier in the USER SET mode.  
SETTING ACTIVITY LEVEL  
In models M61 and M62 you need to set a suitable  
activity level for Polar Fitness Test. OwnIndex  
Begin with the display showing the time of day.  
1. Press  
Up or  
Down until OPTIONS is  
displayed.  
If you are in the Time of day display start from User  
information. Press START/STOP/OK until  
2. Press START/STOP/OK to enter the setting loop.  
USER SET is displayed.  
ACTIVITY appears and LOW/MIDDLE/HIGH/TOP is  
flashing.  
3. Press  
Up once.  
OWNZONE ON or OFF is displayed.  
4. Press START/STOP/OK to enter the setting loop.  
OWNZONE is displayed.  
ON or OFF is flashing.  
5. Press  
OFF.  
1. Press  
level.  
Up or  
Down to select the right activity  
2. Press START/STOP/OK to lock your selection.  
Up or  
Down to select OwnZone ON or  
You have now set all necessary user information.  
USER SET is displayed.  
ON - You can determine your OwnZone each  
time you start exercising and use the OwnZone  
limits to guide your intensity level.  
OFF - The OwnZone function is off and you  
can set the target zone limits manually.  
Choose from the following two alternatives to  
continue:  
1. To set OwnZone function ON or OFF, press  
2. To return to the Time of day display, press  
Up.  
Up  
6. Press START/STOP/OK to lock your selection.  
or  
Down until you come to the Time of day  
display or simply press and hold START/STOP/OK.  
In models M61 and M62 you select between three  
different OwnZones:  
OwnZone BASIC for allround exercising  
OwnZone LOW for light intensity exercising  
OwnZone HIGH for moderate intensity exercising  
43  
 
3. Press  
Up once.  
4. Press START/STOP/OK to enter the setting loop.  
OWNZONE is displayed.  
OWNZONE OFF or BASIC or LOW or HIGH is  
displayed.  
OFF is flashing.  
4. Press START/STOP/OK to enter the setting loop.  
OWNZONE is displayed.  
5. Press START/STOP/OK to lock OwnZone OFF.  
OFF or BASIC or LOW or HIGH is flashing.  
LIMITS is displayed.  
5. Press  
Up or  
Down to select a suitable  
The upper limit is flashing.  
OwnZone for your exercise or OwnZone OFF.  
6. Press  
Up or  
Down to adjust the value.  
6. Press START/STOP/OK to lock your selection.  
The digits run faster if you press and hold the  
Up or Down button. Release the button  
at the desired value.  
Choose from the following alternatives  
to continue:  
1. If you selected OwnZone OFF continue directly  
from Setting heart rate limits manually.  
or  
2. If you selected OwnZone ON continue from  
Turning the OwnCal calorie counter ON/OFF  
7. Press START/STOP/OK to lock your selection.  
The lower limit reading starts to flash.  
8. Press  
value.  
Up or  
Down to adjust the correct  
by pressing  
Up once.  
9. Press START/STOP/OK to lock your selection.  
or  
OWNZONE OFF is displayed.  
3. Return to the Time of day display by pressing and  
holding START/STOP/OK.  
The highest possible value for the upper limit is  
240 and the lowest possible value for the lower  
limit is 30. The lower limit cannot be set above  
the upper limit.  
SETTING HEART RATE LIMITS MANUALLY  
If you choose not to use the OwnZone function, you  
may manually enter a target zone. When you start  
the manual target zone settings for the first time:  
Choose from the following two alternatives to  
continue:  
1. To continue setting the OwnCal function ON or  
Polar Heart Rate Monitor automatically  
calculates you heart rate limits based on age, if  
you have set your user information.  
OFF, press  
2. To return to the Time of day display, press  
or Down until you come to the Time of day  
Up.  
Up  
If you havent done the user settings, default  
settings 80/ 160 are shown on the display.  
display or simply press and hold START/STOP/OK.  
You can start exercising with these limits right away.  
Begin with the display showing the time of day.  
TURNING THE OWNCAL CALORIE COUNTER  
ON/OFF  
1. Press  
Up or  
Down until you enter the  
Begin with the display showing the time of day.  
Options mode.  
1. Press  
Up or  
Down until OPTIONS is  
2. Press START/STOP/OK to enter the setting loop.  
USER SET is displayed.  
displayed.  
2. Press START/STOP/OK to enter the setting loop.  
USER SET is displayed.  
3. Press  
Up once.  
OWNZONE OFF is displayed.  
3. Press Up or Down until OWNCAL is displayed.  
44  
 
OWNCAL ON or OFF is displayed.  
4. Press START/STOP/OK to enter the setting loop.  
OWNCAL is displayed.  
TURNING POLAR FITNESS TEST ON/OFF  
In models M61 and M62 you have the Polar Fitness  
Test function.  
ON or OFF is flashing.  
5. Press Up or Down to select whether you want  
the calorie expenditure count to be ON or OFF.  
6. Press START/STOP/OK to lock your selection.  
Begin with the display showing the time of day.  
1. Press  
Up or  
Down until OPTIONS is  
displayed.  
Choose from the following two alternatives to  
continue:  
2. Press START/STOP/OK to enter the setting loop.  
USER SET is displayed.  
1. To continue settings, press  
2. To return to the Time of day display, press  
or Down until you come to the Time of day  
Up.  
3. Press  
displayed.  
Up or  
Down until FIT. TEST is  
Up  
display or simply press and hold START/STOP/OK.  
FIT. TEST ON or OFF is displayed.  
4. Press START/STOP/OK to enter the setting loop.  
FIT. TEST is displayed.  
The OwnCal calorie calculation starts when your  
heart rate reaches 100 bpm. The higher the heart  
rate, the faster the energy expenditure accumu-  
lation. Energy expenditure depends on body  
weight; the heavier the weight the higher the  
energy expenditure. Mens calorie expenditure is  
more intense than womens at the same heart rate.  
ON or OFF is flashing.  
5. Press  
Up or  
Down to select whether you  
want the Polar Fitness Test to be ON or OFF.  
6. Press START/STOP/OK to lock your selection.  
If you select Polar Fitness Test ON, the Fitness test  
mode appears in the main mode loop. The Polar  
Fitness Test is carried out in the Fitness test mode.  
The energy expenditure measurement with Polar  
Heart Rate Monitor is most accurate in continuous  
activities such as walking, cycling and jogging.  
Polar Heart Rate Monitor shows the energy  
expenditure in kilocalories (kcal).  
Choose from the following two alternatives  
to continue:  
1. To continue settings, press  
2. To return to the Time of day display, press  
or Down until you come to the Time of day  
display or simply press and hold START/STOP/OK.  
Up  
1 kilocalorie (kcal or Calorie) = 1000 calories (cal).  
Up  
When you expend calories, your body actually uses  
fat and carbohydrates as energy resources. The  
amount of fat from the total calorie expenditure  
varies between 10% - 60%. The rest (40% - 90%) is  
mostly carbohydrates.  
The lower the heart rate, the bigger the fat percen-  
tage is of the total energy expenditure. If you want  
to control weight by exercising, it is recommended  
to aim at as big a fat percentage of total energy  
expenditure as possible. Exercise at the lower limit  
of your OwnZone.  
In models M61 and M62, exercise with OwnZone Low.  
45  
 
SETTING THE ALARM  
SETTING THE WATCH  
1. In the Time of day display press  
Up or  
SETTING THE 12/24 H TIME MODE  
Down until OPTIONS is displayed.  
2. Press START/STOP/OK to enter the Options mode.  
USER SET is displayed.  
1. In the Time of day display press  
Up or  
Down until OPTIONS is displayed.  
2. Press START/STOP/OK to enter the Options mode.  
USER SET is displayed.  
3. Press  
Up or  
Down until WATCH SET is  
displayed.  
4. Press START/STOP/OK to start the watch settings.  
ALARM is displayed.  
3. Press  
Up or  
Down until WATCH SET is  
displayed.  
ON or OFF is flashing.  
5. Press  
OFF.  
Up or  
Down to set the alarm ON or  
4. Press START/STOP/OK to start the watch settings.  
ALARM is displayed.  
ON or OFF is flashing.  
5. Press START/STOP/OK until TIME and the time of  
day is displayed.  
When the alarm is turned on  
display.  
appears on the  
12h or 24h is flashing.  
6. Press START/STOP/OK to lock your selection.  
If you have 12h time mode, AM or PM starts  
to flash.  
6. Press  
mode.  
Up or  
Down to select 12h or 24h  
7. Press START/STOP/OK to lock your selection.  
8. Press and hold START/STOP/OK to return to the  
Time of day display.  
7. Press  
Up or  
Down to select AM or PM.  
8. Press START/STOP/OK to lock your selection.  
The hours start to flash.  
9. Press  
Up or  
Down to adjust the desired hour.  
Quick enter to the Watch setting loop: In the  
10.Press START/STOP/OK to lock your selection.  
The minutes start to flash.  
11.Press  
Time of day display press and hold  
button for a couple of seconds.  
the  
Up or  
Down to adjust the desired  
minutes.  
If you want to skip some parts and go directly  
to set a particular watch function, press START/  
STOP/OK until the desired watch function is  
displayed.  
12.Press START/STOP/OK to lock your selection.  
Choose from the following two alternatives  
to continue:  
1. To set the time of day continue in chapter  
Setting the time of day.  
2. To return to the Time of day display, press and  
hold START/STOP/OK.  
To return to the Time of day display at any  
stage of watch settings, press and hold START/  
STOP/OK.  
The digits run faster if you press and hold the  
Up or Down. Release the button at the  
desired value.  
When the alarm comes on, it will sound for one  
minute or you can turn it off by pressing any of  
the four buttons.  
46  
 
SETTING THE TIME OF DAY  
SETTING THE DATE  
1. In the Time of day display press  
until OPTIONS is displayed.  
2. Press START/STOP/OK to enter the Options mode.  
Up or  
Down  
1. In the Time of day display press  
Up or  
Down until OPTIONS is displayed.  
2. Press START/STOP/OK to enter the Options mode.  
USER SET is displayed.  
USER SET is displayed.  
3. Press  
Up or  
Down until WATCH SET  
3. Press  
Up or  
Down until WATCH SET is  
is displayed.  
displayed.  
4. Press START/STOP/OK to start the watch settings.  
ALARM is displayed.  
4. Press START/STOP/OK to start the watch settings.  
ALARM is displayed.  
ON or OFF is flashing.  
ON or OFF is flashing.  
5. Press START/STOP/OK until TIME and the time of  
day are displayed.  
5. Press START/STOP/OK until DAY or MONTH is  
displayed.  
TIME and the time of day are displayed.  
12h or 24h is flashing.  
DAY or  
MONTH  
is  
6. Press  
Up or  
Down to select 12h or 24h mode.  
7. Press START/STOP/OK to lock your selection.  
If you chose 12h time mode,  
displayed.  
TIME AM or TIME PM is displayed.  
The first  
digits start  
to flash.  
8. Press  
Up or  
Down to select AM or PM.  
9. Press START/STOP/OK to lock your selection.  
The hours start to flash.  
10.Press  
Up or  
Down to adjust the desired hour.  
The date is displayed differently depending on  
which time mode (12h or 24h) has been chosen.  
11.Press START/STOP/OK to lock your selection.  
The minutes start to flash.  
12.Press  
Up or  
Down to adjust the desired  
24h time mode:  
12h time mode:  
minutes.  
DAY MONTH YEAR  
MONTH DAY YEAR  
The seconds go to zero.  
13.Press START/STOP/OK to lock your selection.  
The seconds start running.  
6. Press  
value for the day/ month.  
Up or  
Down to adjust the desired  
7. Press START/STOP/OK to lock your selection.  
Choose from the following two alternatives  
to continue:  
1. To set the date continue in chapter Setting the  
date.  
MONTH or DAY is displayed.  
The middle digits start to flash.  
8. Press  
Up or  
Down to adjust the desired  
value for the month/ day.  
2. To return to the Time of day display, press and  
hold START/STOP/OK.  
9. Press START/STOP/OK to lock your selection.  
YEAR is displayed.  
The digits for the year start to flash.  
10.Press  
Up or  
Down to adjust the  
desired value for the year.  
11.Press START/STOP/OK to lock your selection.  
WATCH SET is displayed.  
47  
 
START THE HEART  
RATE MEASUREMENT  
Choose from the following two alternatives to  
continue:  
1. Press START/STOP/OK to continue from the alarm  
setting.  
2. To return to the Time of day display, press  
or Down until you come to the Time of day  
display or simply press and hold START/STOP/OK.  
Up  
1. Wear the transmitter and the wrist receiver as  
described in the chapter How the Polar Heart  
Rate Monitor works.  
2. To make sure that the code search will be  
successful:  
Keep the wrist receiver within 1 meter/  
3 feet of your transmitter.  
Check that you are not near to other people  
with heart rate monitors, high voltage power  
lines, televisions, mobile phones, cars,  
exercise equipment etc.  
3. Begin with display showing time of day.  
4. Press START/STOP/OK.  
MEASURE appears in the  
display.  
A heart shaped frame  
appears.  
The wrist receiver starts  
searching for heart rate  
transmission for max.  
15 seconds.  
Heart rate measurement  
commences and the heart  
symbol inside the frame starts  
flashing. Your heart rate reading (in beats per  
minute) appears in the display.  
If the code search was not successful, the frame  
around the heart symbol will disappear after 15  
seconds. Go back to step 2 to repeat the code  
search.  
If you still do not succeed in code searching, but  
your heart rate is displayed and the heart symbol  
without a frame is flashing, you can start exercising  
48  
 
OWNZONE  
but your wrist receiver may become disturbed by  
other heart rate monitors.  
Polar Heart Rate Monitor is able to determine the  
individual training heart rate zone for you. This  
exercise zone is called your OwnZone (OZ).  
In models M61 and M62 check that your personal  
user id is active (USER 1 or USER 2). You can change  
the user before starting the stopwatch by pressing  
and holding  
need to set preferences for two users.  
Up. To be able to swap the user you  
For most adults, OwnZone corresponds to 65-85 % of  
the maximum heart rate. OwnZone is suitable for  
cardiovascular training either for health-related or  
fitness improvement purposes.  
5. Start the stopwatch by pressing START/STOP/OK.  
Stopwatch starts running.  
Automatic recording begins.  
If you set OwnZone on:  
OwnZone works well for those whose goal is weight  
control via physical activity and exercise, because  
the OwnZone corresponds to intensity from light  
to moderateto moderate. Exercise of this  
intensity level can be conducted even for extended  
periods safely and often yields the best results for  
weight loss.  
OZ  
appears in  
the display and OwnZone  
determination begins.  
If you set heart rate limits  
manually:  
EXERCISE appears in the displa
The OwnZone can be found during a warmup  
period of an exercise session lasting 1-5 minutes.  
6. You can now start warmup with your Polar Heart  
Rate Monitor.  
HOW TO DETERMINE YOUR OWNZONE  
Quick start: In the Time of day display, press  
and hold START/STOP/OK for a couple of  
seconds.  
OwnZone is easily determined by walking and jogging  
as instructed below. However, you are able to find  
your OwnZone with other exercise modes as well, e.g.  
exercising with a stationary bike. The principle is that  
you start exercising very slowly with light intensity and  
gradually increase your heart rate.  
To stop the heart rate measurement:  
Press START/STOP/OK to stop the stopwatch.  
If you want to QUIT the heart rate  
measurement mode, press  
Up or  
Down  
to enter the Time of day display.  
1. Check that you have set your personal user  
information correctly.  
2. Because OwnZone determination needs every  
heart beat to be picked up properly, make sure  
that the transmitter belt is tight enough and the  
electrodes well moistened.  
3. Check that you have set the OwnZone function on.  
4. Start the heart rate measurement as described  
earlier.  
49  
 
5. Start the stopwatch.  
3. To reset the stopwatch press and hold  
Down.  
OZ  
appears in the display.  
The stopwatch will start blinking and RESET? text  
appears in the display.  
Stopwatch starts running.  
To reset the stopwatch keep pressing  
Down.  
6. There are five stages in finding your OwnZone.  
OwnZone appears typically on the 3rd or 4th stage (in  
3-4 minutes). Keep your heart rate below 100 bpm  
during the first stage. After each stage you should  
increase your heart rate 10-20 bpm. The display  
shows which stage you are in:  
4. To restart the stopwatch press START/STOP/OK.  
OWNZONE METHODS  
Polar Heart Rate Monitor uses multiple methods for  
determining your OwnZone. The primary method is  
based on measuring and analysing the heart rate  
variability during graded exercise (OZ.V).  
Walking at very slow pace for 1 min.  
Walking at brisk pace for 1 min.  
Walking at very brisk pace for 1 min.  
Jogging at slow pace for 1 min.  
Running for 1 min.  
If your heart rate exceeds the safety limit during the  
determination, Polar Heart Rate Monitor picks up your  
latest OwnZone definition based on heart rate  
7. At some point during the stages 1 5 you hear two  
beeps. This indicates that Polar Heart Rate Monitor  
has determined your exercising limits and you can  
continue your exercising.  
variability (OZ.L). Alternatively, if there is no previous  
determination in memory, OwnZone limits, which are  
based on your age predicted maximum heart rate  
(OZ.A), will be used. These methods ensure that the  
safest possible exercise zone is determined for you.  
The determined heart rate limits  
are displayed for a few seconds.  
EXERCISE appears in the display.  
The method used in defining the OwnZone is indicated  
after the two beeps as follows:  
You can recall the limits onto  
the display by bringing the  
receiver close to the transmitter.  
1. OZ.V (OwnZone Variability) and the currently  
determined OwnZone limits appear on the  
illuminated display.  
You can turn the OwnZone timing  
signals off by pressing and holding  
for two seconds before starting the OwnZone  
determination.  
2. OZ.L (OwnZone Latest) and your previously  
determined OwnZone limits appear on the  
illuminated display.  
Reset the stopwatch:  
If needed you can reset the stopwatch to zero and  
restart OwnZone determination:  
3. OZ.A (OwnZone Age) and your age-predicted  
heart rate limits appear on the illuminated display.  
In models M61 and M62 you will also see which  
OwnZone level you have selected to use:  
BASIC (OwnZone Basic for allround exercising)  
HIGH (OwnZone High for exercising at moderate  
intensity)  
LOW (OwnZone Low for exercising at light to moderate  
intensity)  
1. Stop the OwnZone determination by pressing  
START/STOP/OK.  
Heart rate limits for your previously determined  
OwnZone appear on the display.  
2. Stop the stopwatch by pressing START/STOP/OK.  
QUIT? appears in the display.  
50  
 
FUNCTIONS DURING  
HEART RATE  
HOW TO USE PREVIOUSLY  
DETERMINED OWNZONE  
MEASUREMENT  
Every time you start the stopwatch and have the  
OwnZone option on, the Polar Heart Rate Monitor  
starts finding your OwnZone. You can determine  
your OwnZone for every exercise session separately.  
At least it should always be performed when changing  
exercise environment, exercise mode or if you have  
abnormal feelings about your physiological state  
when starting the exercise.  
MEASURE  
EXERCISE  
TIME  
IN ZONE  
OWNCAL  
However, you can choose to exercise with the latest  
OwnZone limits in case you are not willing to start  
the process of redefining your OwnZone.  
1. Start the heart rate measurement and stopwatch  
as usual.  
SEE YOUR HEART RATE  
OZ  
appears on the display.  
You can see your heart rate in beats per minute. A  
flashing heart symbol indicates an ongoing heart  
rate measurement. The inner heart symbol flashes at  
the pace of your heart. The outline indicates that the  
heart rate reception is coded.  
2. Press START/STOP/OK. Polar Heart Rate Monitor  
starts using your latest determined OwnZone.  
OZ.L and the values for your previously  
determined OwnZone appear momentarily on  
the illuminated display.  
If there is - - reading on the display, there has  
not been heart rate reception for at least 5  
minutes. Bring the wrist receiver up to your  
chest near the transmitters Polar logo. The  
receiver starts looking for the heart rate again.  
In case there is no previously determined OwnZone  
in memory, Polar Heart Rate Monitor starts using  
your age predicted exercising limits.  
OZ.A and your age-predicted heart rate limits  
appear on the illuminated display.  
ILLUMINATE THE DISPLAY  
Press  
Backlight is activated for a few seconds.  
51  
 
START/STOP THE STOPWATCH  
TURN THE SOUND SIGNAL AND THE  
BUTTON SOUND ON/OFF  
Press START/STOP/OK to start/stop the stopwatch.  
Exercise information will be stored in an  
exercise file only when the stopwatch is  
running.  
When  
appears in the display, you will hear an  
alarm sound with each heart beat if you go above the  
upper limit or below the lower limit of your Target  
Zone. You will hear a beep when pressing the  
buttons. The sound signal will be on in OwnZone  
determination.  
You can pause the stopwatch by pressing START/  
STOP/OK. Repressing it will restart the stopwatch  
and the above calculations.  
In models M61 and M62 the sound signal will also  
alarm you at the end of the Fitness test.  
To reset the stopwatch to zero:  
1. Stop the stopwatch.  
2. Press and hold  
Down.  
Press and hold  
for 2 seconds to turn the sound  
signal and the button sound on and off.  
Sound signal is on.  
A flashing heart rate reading also informs you  
of being outside your target zone.  
The sound signal setting is saved i.e. the next  
time you start heart rate measurement the  
previous setting will be used.  
SWAP THE USER  
In models M61 and M62 you can swap the user in  
the beginning of an exercise when the stopwatch is  
not running yet.  
To be able to swap the user you need to set  
preferences for two users.  
Press and hold  
or  
Up  
is displayed to indicate which one of  
the user settings are activated.  
The following exercise will be recorded in the  
selected users file.  
52  
 
CHECK EXERCISE INFORMATION  
CHECK YOUR HEART RATE LIMITS  
When the stopwatch is running press  
Down to see the following information during  
the exercise:  
Up or  
While exercising you dont have to press any button  
to check the heart rate limits you are using. Just  
bring the wrist receiver up to your chest near the  
transmitters Polar logo.  
The current exercising zone values and  
backlight will be on for a few seconds.  
Time of day (TIME)  
SEE YOUR PROGRESS BULLETS  
DURING EXERCISE  
In models M31 and M32 a bullet appears for every  
100 kcal energy expenditure.  
Time spent in target zone  
(IN ZONE)  
In models M61 and M62 a bullet appears for every  
10 minutes exercise in Target Zone.  
SWAP THE HEART RATE LIMITS  
Calorie expenditure  
(OWNCAL)  
In models M61 and M62 you can swap heart rate  
limits during the exercise while the stopwatch is  
running and you have set OwnZone on. You can  
select between OwnZone Basic, OwnZone High,  
OwnZone Low and manually set limits.  
The calorie counting  
feature must be set on to  
be able to see the OWNCAL  
display.  
Press and hold  
Up or  
Down.  
If you swap heart rate limits during exercise,  
the latest ones in use will be saved as  
measurement option settings and your next  
exercise will start with these limits.  
Stopwatch (EXERCISE)  
53  
 
STOP THE HEART RATE  
MEASUREMENT  
RECALLING TRAINING  
INFORMATION  
1. Press START/STOP/OK to stop the stopwatch.  
The stopwatch stops.  
Your latest training information is in the memory of  
the Polar Heart Rate Monitor until the next time  
you start the stopwatch. Then your previous training  
information will be replaced by the new one. Polar  
Heart Rate Monitor saves only one training file at a  
time. The training information is saved, if the  
stopwatch has been on more than one minute.  
QUIT?  
appears in the display.  
Heart rate measurement without exercising  
limits or calorie calculation continues.  
2. Press  
mode.  
Up or  
Down to leave the Measure  
1. In the Time of day display, press  
Up or  
Down until you enter the FILE mode.  
FILE is displayed.  
Heart rate measurement stops.  
2. Press START/STOP/OK to enter the training  
If you press and hold  
Down for 1,5 seconds,  
information recalling loop.  
the stopwatch will start blinking and RESET?  
text appears in the display. You can restart the  
stopwatch by pressing START/STOP/OK. Or, if  
you want to reset the stopwatch keep pressing  
Down. The stopwatch will be reset and the  
current exercise information will be deleted.  
3. Press  
information.  
Up or  
Down to recall the training  
DATE  
The date of your last exercise session.  
The Heart Rate Monitor receiver turns itself  
into Time of day mode within 5 minutes in case  
you forget to quit the heart rate measuring  
mode after having stopped the stopwatch and  
taken the transmitter off your chest.  
EXERCISE TIME (EXE. TIME)  
The exercise time is the time which you have  
exercised with the stopwatch running.  
EXERCISE TIME IN THE TARGET ZONE  
(IN ZONE)  
The exercise time, which you have spent within your  
OwnZone or your self-defined target zone.  
54  
 
Once you have subtracted the Tot. KCAL value,  
you cannot return it.  
TARGET HEART RATE LIMITS (LIMITS)  
You will see the target heart rate limits of your  
exercise.  
This function is useful in weight management,  
if you want to follow the combined effects of  
exercise and nutrition.  
AVERAGE HEART RATE (AVERAGE Hr)  
To reset the total calorie expenditure  
count to zero:  
You will see the average heart rate of your exercise  
session.  
1. Start with the display showing Tot. KCAL.  
2. Press START/STOP/OK to enter the Tot. KCAL  
mode.  
The amount of total calories starts flashing.  
3. Press and hold  
Down for a couple of seconds.  
CALORIES EXPENDED  
DURING THE EXERCISE  
(KCAL / FAT)  
RESET starts to flash.  
0 appears.  
If you release the  
Down button, when RESET is  
flashing, the value is not reset.  
You will see how many kilocalories  
you have expended during the  
exercise and the fat percentage of the  
total energy expenditure.  
TOTAL EXERCISE TIME (Tot. TIME)  
The cumulative exercise time counter is a function,  
which memorizes information for more than one  
exercise session. You will have a count for the  
cumulative time of several exercise sessions. This  
function can be used as a gauge of exercise time  
e.g. during one week.  
TOTAL CALORIE COUNT (Tot. KCAL)  
The total calorie counter is a function, which  
memorises information for more than one exercise  
session. You will have a count for cumulative calories  
expended during several exercise sessions. This  
function allows you to follow the calorie count as a  
gauge of effective exercise e.g. during one week.  
To reset the cumulative exercise time count to  
zero:  
1. Start with the display showing Tot. TIME.  
2. Press START/STOP/OK to enter the Tot. TIME mode.  
The amount of cumulative exercise time starts  
flashing.  
You can subtract the total calorie amount.  
The kilocalories are subtracted by 10-kcal  
decrement.  
1. Start with the display showing Tot. KCAL.  
2. Press START/STOP/OK to enter the Tot. KCAL mode.  
The amount of total kilocalories starts flashing.  
3. You can now subtract the calories by pressing  
Down.  
3. Press and hold  
RESET starts to flash.  
00:0000 appears.  
Down for a couple of seconds.  
If you release the  
Down button, when RESET is  
flashing, the value is not reset.  
4. Press START/STOP/OK to lock the desired amount.  
55  
 
OWNINDEX  
L AT E S T O W N I N D E X  
In models M61 and M62 you can see your OwnIndex  
based on your latest Polar Fitness Test and the date  
when it was carried out.  
OwnIndex is a score which is comparable to VO2max, a  
commonly used descriptor of aerobic fitness.  
OwnIndex is a result of the Polar Fitness Test, which is  
an easy, safe and quick way to estimate maximal  
aerobic power. The OwnIndex is based on heart rate,  
heart rate variability at rest, body structure and self-  
assessed physical activity.  
For more details about carrying out the Polar Fitness  
Test and interpreting the OwnIndex  
OwnIndex  
Cardiovascular or aerobic fitness relates to how well  
your cardiovascular system works to transport oxygen  
to your body. The better the cardiovascular fitness,  
the stronger and more efficient your heart is.  
Having good cardiovascular fitness has many health  
benefits. For example, it decreases your risk of  
cardiovascular diseases, stroke and high blood  
pressure.  
If you want to improve your cardiovascular fitness, it  
takes a minimum of 6 weeks of regular training to  
see a noticeable change. Less fit individuals see  
progress even more rapidly and for more active  
individuals more time is needed.  
Cardiovascular fitness is best improved by exercise  
types which use large muscle groups. Such activities  
include e.g. walking, jogging, swimming, rowing,  
skating, cross-country skiing and cycling.  
To be able to follow your fitness progress start with  
measuring your OwnIndex a couple of times during  
the first two weeks to get a reliable baseline value.  
Thereafter repeat the test approximately once a  
month.  
OwnIndex can be measured with Polar M61 and M62  
Heart Rate Monitors. Polar Fitness Test is targeted to  
healthy adults.  
56  
 
FITNESS TEST SETTINGS  
High  
Exercise is an inseparable part of your life.  
You exercise regularly at least 3 times a  
week with heavy paced intensity. Exercise  
causes clear breathlessness and sweating.  
For example, you run regularly more than  
10 miles/ 16 km a week or spend more  
than 1,5 - 2 hours in comparable physical  
activity.  
To be able to carry out the Polar Fitness Test you  
need to do the following settings:  
Select your long-term physical activity level.  
Set the Fitness test mode on.  
SET THE ACTIVITY LEVEL  
Top  
You participate regularly in heavy physical  
exercise at least 5 times a week. E.g. you  
exercise to improve performance for  
competitive purposes.  
Begin with the display showing the time of day.  
1. Press  
Up or  
Down until you enter the  
Options mode.  
2. Press START/STOP/OK to enter the setting loop.  
USER SET is displayed.  
SET THE FITNESS TEST MODE ON  
3. Press START/STOP/OK to enter the user  
information loop.  
4. Press START/STOP/OK until ACTIVITY appears.  
ACTIVITY is displayed and LOW/MIDDLE/HIGH/TOP  
is flashing.  
1. In the Time of day display press  
until you enter the Options mode.  
OPTIONS is displayed.  
2. Press START/STOP/OK to enter the setting loop.  
USER SET is displayed.  
Up or  
Down  
5. Press  
Up or  
Down to select the right  
3. Press  
Up or  
Down until you come to the  
activity level.  
6. Press START/STOP/OK to lock your selection.  
USER SET is displayed.  
7. To return to the Time of day display, press and  
hold START/STOP/OK.  
Fitness test setting mode.  
FIT. TEST ON/OFF is displayed.  
4. Press START/STOP/OK to enter the Fitness test  
setting loop.  
FIT. TEST is displayed.  
ON or OFF is flashing.  
Activity Level  
5. Press  
Up or  
Down to select the test on.  
Assess your long-term physical activity level. Do not  
change your activity level description if your regular  
exercise habits have changed less than six months ago.  
6. Press START/STOP/OK to lock your selection.  
7. To return to the Time of day display, press and  
hold START/STOP/OK.  
Low  
Exercise is not a regular part of your life.  
You walk only for pleasure or occasionally  
exercise sufficiently to cause heavy  
breathing or perspiration.  
CARRYING OUT THE TEST  
To get reliable test results, there are the following  
basic requirements:  
Middle You participate regularly in recreational  
sports. For example, you run 5 miles/ 8km  
a week or spend 30 60 minutes a week  
in comparable physical activity. Or, your  
work requires modest physical activity.  
You should be relaxed and calm.  
The test can take place anywhere home, office,  
health club as long as the testing environment  
is peaceful. No disturbing noises (e.g. television,  
radio or telephone), no other people talking to  
you.  
57  
 
Keep the testing place, time of day and  
environment the same every time the test is  
repeated.  
You can stop the test anytime during the test by  
pressing START/STOP/OK. The latest OwnIndex will  
not be replaced.  
Avoid eating a heavy meal or smoking 2-3 hours  
prior to testing.  
Avoid heavy physical effort, alcoholic beverages or  
pharmacological stimulants on the test day and the  
day before.  
FAILED TEST is displayed for a moment.  
Your latest OwnIndex interpretation and the  
test date are displayed.  
If the wrist receiver does not succeed to receive your  
heart rate at the beginning or during the test, the  
test will fail. Check that the transmitter electrodes  
are wet and the elastic strap is snug enough. Restart  
the procedure.  
PREPARE THE WRIST RECEIVER  
1. In the Time of day display press  
Up or  
Down  
until you come to the Fitness test mode.  
FIT. TEST is displayed.  
FITNESS TEST RESULT  
RELAX YOURSELF FOR 1-3 MINUTES  
2. Lay down, relax your muscles and mind.  
START THE TEST  
The test result, your OwnIndex, is most meaningful  
when comparing your individual values and changes  
in it. OwnIndex can also be interpreted according to  
your gender and age. Locate your OwnIndex on the  
following table to find out your current cardio-  
vascular fitness classification, compared to those  
who are of same age and gender.  
3. Press START/STOP/OK to start the test.  
The wrist receiver starts searching for  
your heart rate.  
7
TEST ON and your heart rate are  
displayed.  
The test begins.  
6
5
4
3
If you want to have the sound signal on during  
2
the Fitness test, check there is  
in the  
1
display. Press and hold to have sound  
signal on. The sound signal will alarm you at  
the end of the test.  
1-3  
4
Increase exercise for health benefits and  
fitness.  
Maintain current exercise habits to ensure  
better health. Exercise increase  
recommended for fitness improvements.  
Maintain current exercise habits for good  
health and fitness.  
4. It takes 3-5 minutes to carry out the test. Lie  
relaxed, dont raise arms or legs, avoid body  
movements during the test. Dont communicate  
with other people.  
Your current OwnIndex interpretation and the  
testing date are displayed.  
5-7  
5. To return to the Time of day display after the test,  
press and hold START/STOP/OK.  
58  
 
CARE AND  
MAINTENANCE  
Your Polar Heart Rate Monitor is a high-tech  
instrument of superior design and workmanship and  
should be treated with care. The suggestions below  
will help you fulfill the warranty obligations and  
enjoy this product for many years to come.  
TAKING CARE OF YOUR POLAR  
HEART RATE MONITOR  
Wash the transmitter regularly after use with a  
mild soap and water solution. Dry it carefully  
after washing.  
Never store the transmitter wet. Sweat and  
moisture can keep its electrodes wet and the  
transmitter activated, which shortens the battery  
life.  
Store your Polar 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 it.  
Dont dry the transmitter in any other way than  
with a towel. Hard-handed handling may damage  
the electrodes.  
Keep your Polar Heart Rate Monitor out of  
extreme cold (below -10 ºC / 14 ºF) and heat  
(above 50 ºC / 122 ºF).  
Do not expose the Polar Heart Rate Monitor to  
direct sunlight for extended periods, such as by  
leaving it in a car.  
You can wash the Polar WearLink strap in a  
washing machine at +40° C / 104° F. We  
recommend that you use a washing pouch.  
We recommend that you wash the strap after  
each time you have used it in pool water with a  
high chlorine content.  
The classification is based on literature review of 62 studies where  
VO2max was measured directly in healthy adult subjects in the USA,  
Canada and 7 European countries. Reference: Shvartz E, Reibold  
RC: Aerobic fitness norms for males and females aged 6 to  
75 years: a review. Aviat Space Environ Med; 61:3-11, 1990.  
Do not spin-dry the strap!  
Do not put the strap in a dryer!  
Do not iron the strap!  
59  
 
BATTERIES  
TRANSMITTER  
PRECAUTIONS  
The estimated average battery life of Polar WearLink Transmitter  
is 2 years (1 h/day, 7 days/week) and other Polar transmitters  
2,500 hours of use. If your transmitter stops working, it might be  
due to the battery running out. We recommend that you have  
the battery replaced by an authorized Polar Service Center only.  
USING A POLAR HEART RATE  
MONITOR IN A WATER ENVIRONMENT  
You can, however, change the battery of the Polar WearLink  
Transmitter yourself by following the instructions below. To  
change the battery, you need a coin.  
Your Polar Heart Rate Monitor is water resistant to  
30 meters/ 100 feet. To maintain the water  
resistance, do not operate the buttons of the wrist  
receiver under water.  
1. Open the connectors battery cover by turning it  
counterclockwise with the coin from the CLOSE position to  
the OPEN position. The cover pops out a little from its niche.  
2. Remove the battery cover from the connector, lift the battery  
from the niche with your fingers and replace it with a new  
battery.  
3. Place the negative (-) side of the battery against the  
connector and the positive (+) side against the cover.  
4. Put the battery in the connectors niche and put the cover on  
so that the arrow points to the OPEN position. Make sure  
that the covers sealing ring is placed correctly in its groove.  
5. Gently press the cover deep enough so that its exterior  
surface is on the same level as the connectors surface.  
6. Turn the cover with the coin clockwise so that the arrow on  
the cover turns from OPEN to CLOSE. Make sure that the  
cover is closed properly!  
Heart rate measurement in a water environment is  
technically demanding for the following reasons:  
Pool water with a high chlorine content and  
seawater are very conductive. The electrodes of a  
transmitter may short-circuit, which prevents EKG  
signals from being detected by the transmitter.  
Jumping into the 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 EKG signal.  
In order to ensure the maximum life span of the connectors  
battery cover, open it only when you need to change the  
battery. We recommend that you change the sealing ring of  
the battery cover every time you change the battery. You can  
The EKG signal strength varies depending on the  
individuals tissue composition and the  
percentage of people who have problems in  
heart rate measuring is considerably higher in a  
water environment than in other use.  
get these sealing rings from authorized Polar Service Centers.  
POLAR WRIST RECEIVER  
The estimated average battery life of the Polar wrist receiver is  
2 years in normal use (1 h / day, 7 days a week). Note also that  
excessive use of the backlight and the alarm signals will use the  
battery more rapidly.  
POLAR HEART RATE MONITOR  
AND INTERFERENCE  
Do not open the Polar wrist receiver yourself. To ensure the  
water resistance properties and the use of qualified components,  
the wrist receiver battery should be replaced only by an  
authorised Polar Service Centre. At the same time a full periodic  
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.  
check of the Polar Heart Rate Monitor will be done.  
SERVICE  
We recommend that you have all service done by an authorized  
Polar Service Center only.  
Water resistance cannot be guaranteed after unauthorized  
service.  
60  
 
Have you not exercised 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?  
CROSSTALK  
The Polar wrist receiver in non-coded mode of  
operation picks up transmitter signals within 1  
meter/ 3 feet. Non-coded signals from more than  
one transmitter picked up simultaneously can cause  
an incorrect readout.  
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 Polar wrist receiver as follows:  
1. Remove the transmitter from your chest and use  
the exercise equipment as you would normally.  
2. Move the wrist receiver around until you find an  
area in which it displays no stray reading or  
flashing of the heart symbol. 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 the chest and keep  
the wrist receiver 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.  
Do you use a pacemaker or another implanted  
electronic device?  
Do you smoke?  
Are you pregnant?  
Note that in addition to exercise intensity, medications  
for heart, blood pressure, psyche, asthma, breathing etc.  
as well as some energy drinks, alcohol and nicotine, can  
affect 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 doctors 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.  
MINIMIZING POSSIBLE RISKS IN  
EXERCISING WITH A HEART RATE  
MONITOR  
Exercise may include some risk, especially for those who  
have been sedentary.  
The combined impact of moisture and intense  
abrasion may cause a black color, which might stain  
light-colored clothes especially, to come off the  
transmitter's surface.  
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 to consult a doctor before  
starting an exercise program.  
61  
 
FREQUENTLY ASKED  
QUESTIONS  
...THE OWNZONE LIMITS BASED ON HEART RATE  
VARIABILITY (OZ.V) VARY CONSIDERABLY?  
Heart rate variability reacts sensitively to all changes taking  
place in the body and environment. The OZ.V heart rate  
limits are affected by, amongst others, your daily state of  
fitness, the time of OwnZone determination, the type of  
exercise and state of mind. The lower limit of the OZ.V  
heart rate limits can change for the same person by as  
much as 30 beats.  
WHAT SHOULD I DO IF...  
... OWNZONE DETERMINATION ONLY SELDOM GIVES ME  
HEART RATE LIMITS WHICH ARE BASED ON HEART RATE  
VARIABILITY (OZ.V)?  
1. Check that the elastic strap is snug enough.  
2. Make sure that the electrodes of the transmitter are  
moistened against your skin.  
3. Put on the transmitter 15-20 minutes prior to the  
start of your exercise to ensure good adaptation  
between the electrodes and your skin.  
However it is important that the feeling of exercise carried  
out in the OwnZone is light or moderate. For example if you  
raise your heart rate too rapidly after the first stage, you may  
get too high OwnZone heart rate limits. If the OwnZone  
limits seem to be too high we recommend that the OwnZone  
determination is done again.  
4. Start the first stage of determining your OwnZone  
sufficiently slowly. If you obtain the heart rate limits  
based on age (OZ.A) within the first 2 minutes you  
have raised your heart rate too quickly. The heart  
rate reading should not rise over 20 beats/ minute  
from the starting level. During the first stage you  
can, for example, put on your sports clothing.  
5. If you reach the OwnZone limits based on age (OZ.A)  
or the previously determined OwnZone limits based  
on your heart rate variability (OZ.L) only after 5  
minutes from starting specification you have not  
raised your heart rate sufficiently rapidly. Raise your  
heart rate more quickly during the OwnZone  
determination.  
6. If you have always used walking and running to  
determine your OwnZone, walking uphill, cycling or  
using an ergometer may work better for you.  
7. Stress or heavy mental loading may reduce your  
heart rate variability so that the needed point where  
the heart rate variability vanishes cannot be  
measured. Relax for 5 - 10 minutes before exercising  
by sitting down and decreasing your heart rate.  
8. For a small percentage of people the heart rate  
variability will not totally disappear with increasing  
workload. In this case the age-predicted limits are  
the best estimation for the exercising zone.  
... SOME OTHER PERSON USES MY POLAR M31 OR POLAR  
M32 HEART RATE MONITOR?  
Polar Heart Rate Monitor determines the OwnZone heart  
rate limits on the basis of heart rate and age. If someone  
else uses your Polar M31 or Polar M32 it is necessary to  
zero the OZ.L heart rate limits which are in the memory.  
Reset the age in the USER mode.  
Even though the user is the same age as you the age must  
still be reset in order that the OZ.L heart rate limits are  
zeroed. If this is not done the Polar M31 or Polar M32 may  
give the following user OwnZone heart rate limits based  
on your heart rate variability which is stored in the memory  
of the equipment.  
Note that changing the user also affects the calculation of  
the total calorie expenditure (Tot. KCAL) and cumulative  
exercise time (Tot. TIME). If these readings are not zeroed  
when the user changes, the Polar M31 or Polar M32 adds  
new exercise periods into its memory, even though the user  
information is changed. Cumulative exercise information  
can not be returned after resetting.  
In models M61 and M62 you can set two userspreferences  
in the memory. Select the correct user in the beginning of an  
exercise.  
62  
 
... THERE ARE NO REACTIONS TO ANY BUTTONS?  
Reset the Polar Heart Rate Monitor. Resetting clears watch  
settings which will return to the default settings. User  
information and measurement options settings will be saved.  
1. Press the RESET button with a pen tip.  
Display becomes full of digits.  
2. Press any of the four button once.  
The Polar Heart Rate Monitor enters the Time of day  
display.  
... THERE IS NO HEART RATE READING (- -)?  
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.  
Care and maintenance  
3. Check that there are no sources of electromagnetic  
radiation in the close vicinity of the Polar wrist receiver,  
such as TV sets, mobile phones, CRT monitors etc.  
Precautions  
If you don't press any button after reset within one  
minute the wrist receiver goes to the battery saving  
mode.  
4. Have you had a cardiac event which may have altered  
your EKG waveform? In this case consult your physician.  
...HEART SYMBOL FLASHES IRREGULARLY?  
1. Check that your Polar wrist receiver is inside the  
transmission range and not further that 1 meter/  
3 feet from the Polar Transmitter you are wearing.  
2. Check that the elastic strap has not become loose during  
exercise.  
... THE DISPLAY IS BLANK OR FADING?  
The Polar Heart Rate Monitor is in battery saving mode  
when it leaves the factory. Wake up by pressing START/  
STOP/OK button twice.  
The Polar Heart Rate Monitor enters the Time of day  
display.  
3. Make sure that the electrodes of the transmitter are  
moistened.  
Usually the first sign of a discharged battery is fading of  
the digits when using the backlight. Have the batteries  
checked.  
4. Make sure that there is no other heart rate transmitter  
within the reception range (1 meter/ 3 feet).  
Precautions/Crosstalk  
5. Cardiac arrythmia may cause irregular readings. In this  
case consult your physician.  
... THE BATTERY OF THE WRIST RECEIVER MUST BE  
REPLACED?  
We recommend having all service done by an authorized  
Polar Service Centre. This is especially necessary to ensure  
the warranty remains valid and is not affected by incorrect  
repair procedures done by an unauthorized agent. Polar  
Service will test your wrist receiver for water resistance after  
battery replacement and make a full periodic check of the  
complete Polar Heart Rate Monitor.  
...OTHER PERSON WITH HEART RATE MONITOR IS CAUSING  
INTERFERENCE?  
Your training partner may have coincidentally activated  
exactly the same code as you. In this case keep distance  
to your training partner or proceed as follows:  
1. Stop the stopwatch and heart rate measurement.  
2. Take the transmitter off your chest for 10 seconds.  
3. Put the transmitter back and start the heart rate  
measurement again.  
Care and maintenance/Batteries  
... HEART RATE READING BECOMES ERRATIC OR EXTREMELY  
HIGH?  
You may have come within range of strong electromagnetic  
signals which cause erratic readings on the wrist receiver  
display. Check your surroundings and move further away  
from the source of disturbance.  
Precautions  
63  
 
POLAR GLOSSARY  
MEASURE: Heart rate measurement mode,  
stopwatch is off.  
OPTIONS: Setting mode for user information, heart  
rate measurement options and watch functions.  
OWNCAL: Calorie expenditure during exercise.  
OWNINDEX: OwnIndex is a score which is  
comparable to VO2max. OwnIndex is a result of the  
Polar Fitness Test and can be measured with Polar  
M61 and M62 Heart Rate Monitors.  
Indicates coded transmission of heart rate.  
The inner heart flashes to the beat of your heart.  
In the Time of day mode indicates that the  
alarm is on. In the measure mode indicates that the  
sound signal will alarm if you are exercising outside  
your Target Zone.  
Progress bullets in the measure mode.  
In models M31 and M32 one bullet= 100 kcal energy  
expenditure. In models M61 and M62 one bullet= 10  
minutes in target zone.  
OWNZONE, OZ.: Target zone which Polar Heart  
Rate Monitor determines for you. OwnZone is an  
individual guide for light to moderate exercise  
intensity.  
AGE: Insert your age in User settings.  
ALARM: Indicates the alarm clock in watch settings.  
AM/PM: 12 hour mode of time.  
AVERAGE Hr: Average heart rate of the exercise.  
Electrodes: The grooved areas of the transmitter,  
against the skin. Pick up the hearts electrical impulses.  
EXERCISE: Heart rate measurement mode,  
stopwatch is on and the exercise information is  
recorded.  
EXE. TIME: Total exercise time.  
FAT: Indicates the fat percentage of the total calorie  
expenditure.  
FILE: File mode to recall training information.  
Heart rate: The number of heart beats per minute  
(bpm)  
OZ  
procedure.  
OZ.A: Indicates OwnZone limits which are  
determined according to your age.  
OZ.L: Your latest OwnZone limits.  
OZ.V: Indicates currently measured OwnZone limits  
which are based on your heart rate variability.  
Coded heart rate transmission: Polar coded  
transmitter automatically locks in a code to transmit  
your heart rate to your wrist receiver. In coded  
transmission the receiver accepts heart rate from your  
Polar coded transmitter only. Coding significantly  
reduces crosstalk caused by other users of heart rate  
monitors. However, it does not necessarily reduce all  
environmental interference.  
Indicates OwnZone determination  
Heart rate variability: Fluctuations of interbeat  
intervals. Heart rate variability of a healthy subject is  
in general large in resting conditions and during light  
exercise. Heart rate variability gradually disappears  
when exercise becomes more intense and heart rate  
increases.  
SEX: Indicates the gender (Male or Female) in User  
settings.  
Target zone, TZ: The area between the upper and  
lower target zone limits. Can be defined  
automatically by Polar Heart Rate Monitor or  
manually by yourself.  
HRmax: Maximum heart rate.  
TIME: Indicates the time of day in the watch  
IN ZONE: Exercising time in Target Zone.  
KCAL: Indicates the energy expenditure of your  
exercise session.  
LIMITS: Manually set target zone limits are  
determined as percentages of age predicted or  
measured maximum heart rate. The percentages are  
converted into heart rate beats per minute.  
settings.  
Time of day mode: Display showing time of day.  
Tot. KCAL: Cumulative total calorie expenditure of  
your exercise.  
Tot. TIME: Cumulative total exercise time of your  
exercise sessions.  
USER SET: Indicates the setting loop for your  
personal information.  
64  
 
TECHNICAL  
Water resistance:  
to 30 meters / 100 feet  
1bpm  
Accuracy of formula for  
age based OwnZone  
heart rate limits (OZ.A):  
Accuracy of heart rate  
measurement:  
SPECIFICATIONS  
1% or 1 bpm, whichever  
larger, definition applies to  
steady state conditions  
Polar Heart Rate Monitor is 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 heart beats per minute (bpm).  
Backcover and wrist  
strap buckle:  
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.  
POLAR CONNECTOR  
Battery type:  
CR 2025  
Battery sealing ring:  
O-ring 20.0 x 1.0  
Material FPM  
Battery life:  
Average 1300 hours of use  
14 °F to 122 ° F / -10 °C to +50 °C  
Polyamide  
Operating temperature:  
Material:  
DEFAULT SETTINGS  
Water resistance:  
to 30 meter/ 100 feet  
Time of day  
Alarm  
Age  
24h  
OFF  
0
OTHER POLAR TRANSMITTERS  
Battery type:  
Built-in Lithium Cell  
Weight  
Sex  
OwnZone  
Upper Limit (manual)  
Lower Limit (manual)  
OwnCal  
00 (kg)  
Male  
OFF  
160  
80  
Battery life:  
Operating temperature:  
Waterproof  
Average 2500 hours of use  
-10 °C to +50 °C / 14 °F to 122 °F  
STRAP  
OFF  
Material:  
Polyurethane, nylon, polyamide,  
polyester and natural rubber  
including a small amount  
of latex  
In models M61 and M62:  
Polar Fitness Test  
Activity  
OFF  
Low  
1
User id  
Height  
00 (cm)  
POLAR WEARLINK STRAP  
Material:  
Polyurethane, polyamide, nylon,  
polyester and elasthane  
LIMIT VALUES  
Chronometer  
Heart rate limits  
Kcal  
23 h 59 min 59 s  
30 240 bpm  
99999 kcal  
WRIST RECEIVER  
Battery type:  
Battery life:  
CR 2032  
Average 2 years  
Tot. kcal  
999999 kcal  
Tot. time  
9999 h 59 min 59 s  
(1h / day, 7 days / week)  
-10 °C to +50 °C / 14 °F to 122 °F  
Operating temperature:  
65  
 
LIMITED POLAR  
INTERNATIONAL  
GUARANTEE  
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's  
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's manual or in the package of this product are  
registered trademarks of Polar Electro Oy.  
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.  
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 consumers  
statutory rights under applicable national or  
state laws in force, or the consumers rights  
against the dealer arising from their sales/  
purchase contract.  
This CE marking shows compliance of this product  
with Directive 93/42/EEC.  
Polar Electro Oy is a ISO 9001:2000 certified company.  
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.  
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.  
Copyright © 2003-2004  
Polar Electro Oy, FIN-90440 KEMPELE, Finland  
66  
 
INDEX  
Bullets in the display during exercise ....................... 53  
Button sound ON/OFF ............................................... 52  
Buttons and their functions ...................................... 40  
Care and maintenance .............................................. 59  
Check exercise information ....................................... 53  
Check your heart rate limits ..................................... 53  
Disclaimer ................................................................... 66  
Exercise reminder at full hours ................................. 40  
Fitness test settings .................................................... 57  
Frequently asked questions ...................................... 62  
Functions during heart rate measurement .............. 51  
Glossary ...................................................................... 64  
Illuminate the display ................................................ 51  
Latest OwnIndex ........................................................ 56  
Modes and their functions ........................................ 40  
OwnCal calorie consumption .................................... 45  
OwnCal calorie counter ON/OFF ............................... 44  
OwnIndex ................................................................... 56  
OwnZone ................................................................... 49  
OwnZone ON/OFF ...................................................... 43  
Polar Fitness Test ON/OFF .......................................... 45  
Precautions ................................................................ 60  
Recalling training information ................................. 54  
Reset stopwatch ................................................... 50, 52  
Reset the total calorie consumption count .............. 55  
Reset the total exercising time ................................. 55  
Return to Time of day display ................................... 40  
See your heart rate .................................................... 51  
See your progress during exercise ............................ 53  
Setting activity level .................................................. 43  
Setting age ................................................................. 42  
Setting heart rate limits manually ............................ 44  
Setting height ............................................................ 42  
Setting measurement options .................................. 43  
Setting sex .................................................................. 43  
Setting the 12/24h time mode .................................. 46  
Setting the alarm ....................................................... 46  
Setting the date ......................................................... 47  
Setting the time of day ............................................. 47  
Setting user 1 or 2 ..................................................... 42  
Setting user information ........................................... 41  
Setting weight ........................................................... 42  
Sound signal ON/OFF ................................................. 52  
Start the heart rate measurement ............................ 48  
Start/stop the stopwatch ........................................... 52  
Stop the heart rate measurement ............................ 54  
Subtract the total calorie expenditure amount ....... 55  
Swap the heart rate limits ........................................ 53  
Swap the user ............................................................ 52  
Technical specifications ............................................. 65  
Guarantee .................................................................. 66  
67  
 

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