With the Keep U Fit program the watch may prescribe, for example; 3 x sessions - 1 x long, low-medium intensity, 1 x medium duration, medium intensity, 1 x hard and short. The watch will allow you to select which one of these 3 you perform, or just a free, personally controlled, exercise session. After 3 weeks of following the exercise program the unit will ask you to re-test your Fitness level and then recalculate your next three weeks program. It is an ongoing cycle of exercise, monitor, test, prescribe, exercise, monitor, test prescribe...... a great motivator.

With the Body Workout program the watch prescribes a body toning program with 10 x exercise movements, see below for a selection of available movements. There are 17 different movements that the user can add or remove to this program at will. The maximum number of movements per workout is 14 and you can only use a movement once per workout (each movement can be repeated 1 - 3 times per set, see below for definition of "a set")

The program does NOT allow the user to set more than 3 sets per movement. The program will select weights based on the users age, sex and weight. The user can overwrite these weights. The program will generally recommend between 8 - 12 repetitions per movement per set, the user can NOT change this setting.

A SET ? = a number of repetitions per movement i.e. 10 x biceps curls repeated three times is 3 SETS of 10 REPETITIONS

17 x Available Movements -- used to make up a Workout (14 maximum per workout)

Features:

Polar exercise features

• Wireless ECG accurate heart rate
• Polar OwnCal
• Polar OwnZone
• Polar OwnRelax
• Polar OwnCode
• Polar Body Workout
• ZonePointer
• Fitness Bullets (10 minutes in target zone)
• HR-based Target zones with visual and audible alarm
• Average heart rate of total exercise
• Exercise Date
• Polar Fitness Test™ with OwnIndex
• Polar Keeps U Fit ™ - Own Workout Program
  
  Cycling features
• Bike mount opt.
  
Weight management features
• Polar OwnCal
  
Cycling features
• Bike mount opt.

Mobile connectivity features
• Polar MobileLink
  
Data transfer
• Internal / external non-Polar IrDA port
• UpLink

Computer connection features
• Transfer exercise data from wrist unit to Polar Personal Trainer web service via Polar WebLink (SonicLink/Infrared)
• Transfer logos from Polar web site to wrist unit (UpLink)
• Edit wrist unit settings with Polar UpLink Tool and transfer them to your Polar product (UpLink)

Recording features
• Calorie expenditure (Exercise/Total/Fat%)
• Number of exercise files (with summary files) 12
• Exercise file info page with date and time
• Time in target zone
• Target zone limits
• Exercise Time (total) total
• Time in target zone
• Average heart rate
• Maximum heart rate
• Exercise file info page with date and time
• Last OwnIndex
• Fitness Exercise Diary
• Fitness Exercise Diary with personal targets
  
  Basic features
• Heart rate (displayed as bpm)
• Heart rate (displayed as % of maximum heart rate)
• Water resistant 50m
• Visual and audible alarm in target zones
• Sound volume level setting
• Keylock
• Manual target zone (% / bpm) %/bpm
• Automatic age-based target zone (%/bpm) %/bpm
• Backlight
• Heart rate sets: pre-program favorite exercise settings 1
• Heart touch, button-free operation of wrist unit
  
  Watch features
• Time of day (12/24h) with alarm
• Dual time zone
• Date and weekday indicator
• Stopwatch
• Exercise reminder (visual/alarm)
• Low battery indicator
• Display text in English, German, French, Spanish and Italian
  
  Transmitter belt
• Polar T31 coded transmitter (compatible)
• Polar WearLink 31 coded transmitter (changeable battery) (included)