• How to take care of your product

• How to use a chest transmitter

• Why use a heart rate monitor for running

• Why use a heart rate monitor

• Getting started

You may also wash it with mild soap and water solution under running water. Remember not to press any buttons.


• Do not store the unit in non-breathable material (i.e. plastic bag or damp gym bag).


• Do not operate the buttons whilst under water or when wet.


• Keep your unit out of extreme cold (below –10 º C/14 ºF) and heat (above 50 ºC/120 ºF)


If the Battery runs out -
• The first sign that the battery may be running down is when the display fades. This may become apparent when the digits fade when the back light is used (certain models).


• We recommend that you send your unit to the Polar Service. The rubber seal that ensures water resistance should be checked and the unit should be tested for water resistance every time it is opened.


• Service to your unit by yourself or an unauthorized service may damage your unit.


• Warranty does not cover damage or consequential damage caused by service not authorized by Polar.




Care of the Transmitter (IF APPLICABLE ) -
Proper care of the transmitter after use ensures longer service life for the transmitter.


• Wash the transmitter regularly after use. T31, T31C, T61 transmitters should be washed with a mild soap and water solution. Dry it carefully with a soft towel after washing.


• WearLink transmitter strap and connector should be rinsed with water. Never store the transmitter when it is wet, and store the strap and connector separately. Sweat and moisture can keep the electrodes wet and the transmitter activated, which shortens the battery life.


• Store your Polar product in a cool and dry place. Make sure that the electrodes do not contact anything damp, such as sport towel or wet elastic strap. Do not store a wet transmitter in any kind of non-breathing material, such as a plastic bag or a sports bag.


• Do not bend or stretch the transmitter. This may damage the electrodes.


• Readjust the elastic strap periodically so that the transmitter fits firmly around the chest.


• Only dry the transmitter with a towel. Hard-handed handling may damage the electrodes.


• Keep your Polar product out of extreme cold and heat. The operating temperature is -10 ºC to 50 ºC/ 14 ºF to 122 ºF. Do not expose the Polar prodcut to direct sunlight for extended periods, such as leaving it in a car.


• T31, T31C, T61 transmitters can be washed with mild soap and a gentle brush. If the electrodes appear discoloured, the transmitter needs to be washed. Do not use any alcohol or a solvent based detergent.


• WearLink strap and the elastic strap of the T31, T31C and T61 should be washed regularly in a washing machine at 40ºC/104ºF or at least after every fifth use. This ensures reliable measurement and maximizes the life span of the transmitter. Use a washing pouch. Do not soak, spin-dry, iron, dry clean or bleach the strap. Do not use detergent with bleach or fabric softener. Never put the transmitter connector in the washing machine or drier!
• If your T31, T31C or T61 transmitter does wear out, a new one is available at a special replacement cost. Polar recycles used transmitters. (Please note, that this does not apply to WearLink transmitters.)

Athlete turned coach Marcus O'Sullivan, who has run more sub 4-minute miles than anyone, credits heart rate for prolonging his career. He was a skeptic like many runners are today. But you can't argue with success. O'Sullivan now trains his collegiate athletes using the same technology that he once resisted and later adopted.

To understand how an HRM can help your running, we established the Polar 3 Point Message:

In order to reach your goals, you need to train at the right intensity.
Heart rate is the only accurate measurement of your intensity or your exertion level.
A Polar HRM is the easiest and most accurate way to continuously measure your heart rate.
If you're not using one, you probably know someone that does. You may have resisted until now, and hopefully that will end here. There are many different thoughts on how to get the most out of your running. The key to success is variety. Endurance workouts, tempo runs and AT intervals are at the heart of an effective program. A heart rate monitor is the one thing that can lead you through each one of those workouts, and give you the valuable feedback that can help you turn weaknesses into strengths, improve your fitness, or lose those last few pounds.

For fitness runners, you will benefit the most by running in a particular zone each day. For weight management, running in the 60-70% zone will help you burn fat and build endurance. Increase your fitness by doing tempo runs in the 70-80% zone. An HRM is not just for competitive runners. It can help any runner!

To prepare for competition, it's important that you build endurance, strength and speed. For endurance and recovery workouts, it paces you so you don't overdo it. For tempo runs, it keeps you on track. And for interval workouts, it makes sure you go hard enough and you recover when it's time. Nothing else can guide you that way. It can show you when you're dehydrating, or running out of nutrition, or not recovered from a previous days workout. It allows you to analyze workouts and races. Racing flats are great. But if you're not training right, you might as well be wearing work boots.

If you're very new to the concept of an HRM, you might be wondering WHAT'S AN HRM. It consists of a watch worn on your wrist, and a transmitter that you comfortably wear against your skin and around your chest. The transmitter picks up the signals of your heart, and sends them wirelessly to the watch you wear on your wrist. It's that simple. No wires, no taking your pulse and doing a multiplication equation. Just look at your wrist and it's there. AND THE KEY, IT'S DISPLAYED CONTINUOUSLY. The continuous display is what makes it effective. It's there to guide you during your entire run. Just like a coach with a clipboard and a bullhorn. Just as effective, but a little more subtle!

A heart rate monitor is like a rev counter, giving a precise measurement of exercise intensity.
Training at your own ideal pace is made possible with a heart rate monitor.
Direct measurement of heart rate during exercise is the most accurate way to gauge performance.
Progress can be monitored and measured, increasing motivation.
It maximizes the benefits of exercise in a limited amount of time.
It introduces objective observation. Are you on the right track? Are you improving?
It is a tool for regulating frequency and intensity of workouts.
Because of the immediate feedback it provides, heart rate monitoring is an ideal training partner.
How does it work?
When you start training, your heart rate increases rapidly in proportion to the intensity of the training. In Polar Heart Rate Monitors, the transmitter belt detects the electrocardiogram (ECG - the electric signal originating from your heart) and sends an electromagnetic signal to the Polar wrist receiver where heart rate information appears.

The heart moves blood from the lungs (where the blood picks up oxygen) to the muscles (which burn the oxygen as fuel) and back to the lungs again. The harder the training, the more fuel the muscles need and the harder the heart has to work to pump oxygen-rich blood to the muscles.

As you get fitter, your heart is able to pump more blood with every beat. As a result, your heart doesn’t have to beat as often to get the needed oxygen to your muscles, decreasing resting heart rate and exercise heart rate on all exertion levels.

So how do you find your zones? The key is to establish personalized numbers that work for you. When using a formula, which is recommended for weight conscious or fitness runners, you establish your zones off of estimated max heart rate. We recommend the Karvonen formula that factors in your Morning Resting Heart Rate (MRHR). This will personalize numbers not only for your age, but also for your fitness level. Just follow the instructions listed below.

For the more serious or competitive runner, knowing your Anaerobic Threshold (AT) is the key to your training. This is the point where your body goes from Aerobic, to Anaerobic and lactic acid starts to become a factor. By knowing this point (on average between 80 and 90% of Max hr), you can fine-tune your zones. The most effective way to determine your AT is having it determined in a clinical environment. These tests are more common today and can be done at a sports training facility or clinic. As an alternate, you can take a sub-max test like the one that is described in the Precision Running book (visit the Polar store). This test, while not as efficient as having it done clinically, can give you a more precise foundation for establishing your training zones than a formula.

Karvonen Formula

First, you must take your heart rate for three mornings in a row before getting up from bed. Once you have those numbers, take the average of the sum:

Morning 1# + Morning 2# + Morning 3# = ( X)
(X) Divided by 3 = Morning Resting HR (MRHR)

This is the single best indicator of your state of fitness. Once you have this number established as a baseline, you could use it to understand more about yourself than you can imagine. Take it again every once in a while, at least once every two weeks.

As your fitness improves, you will most likely see that number going down.

If you see an elevated number, it could mean the following:

You did not recover from a hard workout the day before
You need more rest
Your body has begun fighting off an oncoming illness
This is critical information, especially on days when you have a hard workout planned. You may have to adjust your expectations for that workout, or put it off for the next day when you are better rested.

Target Zones

The next step is to set up your target zones. Some experts advocate as many as 5 Target Zones. For the sake of simplicity, we will talk about the three key zones:

60-70% Builds endurance, recommended for recovery
70-80% Good for tempo workouts
80+ Interval workouts and AT training
First use the formula:

220 minus your age (A)= estimated max hr (HRMx)

HRMx minus MRHR= (C)

Now find your personal target zones

(C) X .60 = (D) D + MRHR = ( ) 60% limit number
(C) X .70 = (E) E + MRHR = ( ) 70% limit number

Example:
Jeff is 40 years old and his morning resting hr is 38.

220 minus 40 = 180
180 minus 38 = 142

142 X .60 = 85 85 + 38 = (123)
142 X .70 = 99 99 + 38 = (137)

For Jeff's Long Workouts his target zone is 123-137

Now use that formula to find all three of your target zones. You may have to use this as a starting point and adjust your numbers after several workouts. If you're serious, visit a sports clinic and get your AT tested.

The Polar S-Series Products have the patented OwnIndexS feature. You can test your Vo2max and actually get a rating of how well your body processes oxygen. This will allow you to track improvements and even see if you are genetically predisposed to be a world-class runner.

For an advanced training program, visit the Polar Store and check out the Precision Heart Rate book from Dr. Ed Burke. If you're a fitness runner, the Precision Running booklet is for you.
Good luck with your training program!
If you are just starting to exercise, or are trying to take your exercise to the next level, you should check with your doctor to make sure that it is safe for you to do so.