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FAQs

Strength Training Guidance

Strength Training with Polar FT80 training computer helps you effectively improve your muscle strength and power. The FT80 gives you guidance during the workout. From your heart rate it knows when your body is ready for the next set so that you get the optimal training impact. You can either do an unplanned workout or you can download workouts from polarpersonaltrainer.com .

If you have activated the Polar STAR Training Program, the performed strength training is automatically calculated into the weekly training results.

Remember to transfer your training data to polarpersonaltrainer.com after workout.

Create workout(s) and download from polarpersonaltrainer.com


You can create up to three workouts in polarpersonaltrainer.com and download them to your FT80.

1. Create strength workout target in polarpersonaltrainer.com.

a. Click Add to your Diary - Training Target on Home page.
OR, go to Training/Diary and click Add New Training Target.
OR, go to Training/Diary. Click a future date and select Training Target.

b. Name your training session, select the sport and set the date and time.

c. Go to Strength Training Target tab.

d. Select the strength training exercise for your training.

Click a muscle group to view the exercises in that group. Click an exercise to add it into your training target. The list of added exercises is shown on the bottom.
e. Fill in sets and repetitions (required information) and if you wish also weights.

f. Click Save to add the training target to your Diary.

2. Download strength workout(s) to your FT80.

Only next three strength workout targets are transferred from your training diary to your FT80. If you have saved strength workout target as a favorite exercise you need to drag and drop the favorite exercise to future in your training diary.

a. Check that WebSync icon is shown on your computer taskbar/menu bar.
   If the icon is not shown, start the WebSync from desktop icon or in Mac OS X from Finder → Applications.

   Windows taskbar
  

   In Mac menubar
  

   WebSync icon turns to green after training computer(s) have been found.

   If the icon stays red, WebSync has not detected any training computers.


b. Double-click the WebSync icon on the taskbar (Windows) / Click the WebSync icon in menu bar (Mac OS X).
  Welcome window opens.


c. Select Synchronize.

   Training Computer is available only for RCX5 and CS500.
  

   You can also start synchronization by right-clicking/secondary clicking the WebSync icon and selecting Synchronize.

  Connect data transfer unit window opens.


d. Plug in the FlowLink.
  The DATA symbol turns yellow when FlowLink is connected to your computer.
  
   Do not place FlowLink on a metallic base when transferring data.

   If Connect data transfer unit window does not open, right-click/secondary click the WebSync icon and select   Synchronize to start the synchronization.

e. Set your training computer face down onto FlowLink.
  When your training computer is correctly aligned on the FlowLink, the ALIGN symbol turns green.
  

  


f. Enter your polarpersonaltrainer.com username and password.
  
  Click Next / Continue.


  • Select Remember me if you wish the synchronization to start automatically next time. Remember me can be disabled in WebSync Settings.
  • To open polarpersonaltrainer.com web service automatically after sync, tick the box. If sync fails, polarpersonaltrainer.com won't open. (Check that you've registered at polarpersonaltrainer.com).

  Synchronization starts.

   Don't move the training computer during sync to avoid disrupting the connection.
  


g. Synchronization completed
  Synchronization summary shows the synced training data. Click to view complete list.
  

   If synchronization fails, see troubleshooting for more information on how to proceed.


8. Click Close.
  If you selected Remember me, next time syncing will start automatically. To manually start the sync, right-click/secondary click the WebSync icon in taskbar/menu bar and select Synchronize.

  If you didn't yet select Remember me, Enter polarpersonaltrainer.com username and password window opens when you start syncing next time.

3. Start training.

a. In your FT80, press press OK button to enter the Training view.

b. Press Down button to select Start strength training and press OK button to accept. Carry out a suitable warm-up session.

c. After warm-up, press OK. Start workout? appears. Select Yes and the list of workouts appears.

- If you have download more than one workout, press Down to select the one you want to perform. Press OK to accept and Workout selected! is displayed.



d. Press Down to select the exercise you want to perform. Press OK to start your exercise with the first set.

e. After you have completed a set, sit down to allow your FT80 to define when you have recovered enough to proceed with your training. When your heart rate graph hits the dotted line on the display you will hear a beep and Start next set! appears.

f. When you have completed all sets of an exercise, press OK. Exercise completed? appears. Select Yes to save the exercise data. The exercise set is now removed from your exercise list in this session.

g.Select the exercise you want to perform next. After you have performed all exercises, carry out a suitable cool down session.

h. To stop the cool down session, press Back twice. Instant feedback on your session is displayed. To return to the time view, press Back.

Do an unplanned workout

Even if you have not download workouts from polarpersonaltrainer.com your FT80 still guides your strength training by letting you know how long to rest between each set.

  1. To enter the Training view, press OK button.
  2. Press the Down to select Start strength training.
  3. To start the session, press OK.


  4. After you have completed a set you should sit down to allow your FT80 to define when you have recovered enough to proceed with your training. When your heart rate graph hits the dotted line on the display you will hear a beep and Start next set! appears.
  5. Perform the exercises and finish your workout.
  6. To stop the session, press Back button twice. Instant feedback on your session is displayed. To return to the time view, press Back.

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