USER MANUALCONTENTS
Contents
Polar Ignite User Manual
Introduction
Take full advantage of your Polar Ignite
Polar Flow App
Polar Flow web service
Get started
Setting up your watch
Option A: Set up with a phone and Polar Flow app
Option B: Set up with your computer
Option C: Set up from the watch
Button functions and touch display
Color touch display
View Notifications
Backlight activation gesture
Watch faces
Backlight activation
Backlight activation gesture
Do not disturb feature
Backlight always on during training
Menu
Quick settings
Pairing a phone with your watch
Before pairing a phone:
To pair a phone:
Delete a pairing
Updating the firmware
With phone or tablet
With computer
Settings
General settings
Pair and sync
Continuous HR tracking
Flight mode
Do not disturb
Phone notifications
Units
Language
Inactivity alert
Vibrations
I wear my watch on
Positioning satellites
About your watch
Physical settings
WeightHeightDate of birth
Sex
Training background
Activity goal
Preferred sleep time
Maximum heart rate

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Resting heart rate
VO2maxWatch settings
Alarm
Watch face
Time
Date
First day of week
Display icons
Restarting and resetting
To restart the watch
To reset the watch to factory settings
Training
Wrist-based heart rate measurement
Wearing your watch when measuring heart rate from your wrist or tracking your sleep
Wearing your watch when not measuring heart rate from your wrist or tracking your sleep/Nightly recharge
Start a training session
Start a planned training session
Quick menu
During training
Browse the training views
Set timers
Interval TimerCountdown Timer
Automatic lap settings
Training with a target
Change phase during a phased session
Notifications
Pausing/Stopping a training session
Training summary
After training
Training data in the Polar Flow App
Training data in the Polar Flow Web Service
Features
Positioning satellites
Assisted GPS
A-GPS expiry date
Smart Coaching
Nightly Recharge™ recovery measurement
ANS charge details in the Flow app
Sleep charge details in Polar Flow
For exercise
For sleep
For regulating energy levels
Sleep Plus Stages™ sleep tracking
FitSpark™ daily training guideDuring training
Serene™ guided breathing exercise
Fitness Test with wrist-based heart rate
Before the test
Performing the test
Test results
Fitness level classes
Men
Women
VO2maxTraining Load Pro™

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Cardio load
Perceived load
Training load from a single session
Strain and Tolerance
Cardio load status
Long term analysis in the Flow app and web service
Polar Running Program
Create a Polar Running Program
Start a running target
Follow your progress
Running Index
Short-term analysis
Long-term analysis
Training Benefit
Smart Calories
Continuous heart rate
Continuous heart rate on your watch
24/7 Activity tracking
Activity Goal
Activity data on your watch
Inactivity alert
Activity data in the Flow App and web service
Activity Benefit
Sport Profiles
Heart Rate Zones
Speed Zones
Speed zones settings
Training target with speed zones
During training
After training
Speed and distance from the wrist
Swimming metrics
Pool swimming
Pool Length setting
Open water swimming
Measuring heart rate in waterStart a swimming session
During your Swim
After your Swim
Phone notifications
Set phone notifications on
Do not disturb
View notifications
Changeable wristbands
Changing the wristband
Compatible sensors
Polar H10 Heart Rate Sensor
Pairing sensors with your watch
Pair a heart rate sensor with your watch
Polar Flow
Polar Flow App
Training data
Activity data
Sleep data
Sport profiles
Image sharing
Start using the Flow app

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Polar Flow Web Service
Diary
Reports
Programs
Sport profiles in Polar Flow
Add a sport profile
Edit a sport profile
Planning your training
Create a training plan with the Season Planner
Create a training target in the Polar Flow web service
Create a target based on a favorite training target
Sync the targets to your watch
Create a training target in the Polar Flow app
Favorites
Add a Training Target to Favorites:
Edit a Favorite
Remove a favorite
Syncing
Sync with Flow mobile App
Sync With Flow Web Service Via FlowSync
Important information
Battery
Charging the battery
Battery status and notifications
Battery status symbol
Battery notifications
Caring for your watch
Keep your watch clean
Take good care of the optical heart rate sensor
StoringService
Precautions
Interference During Training
Health and training
Warning - Keep batteries out of reach of children
How to use your Polar product securely
Technical specification
Polar Ignite
Polar FlowSync Software
Polar Flow mobile application compatibility
Water resistance of Polar products
Regulatory information
Limited International Polar Guarantee
Disclaimer

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POLAR IGNITE USER MANUALThis user manual helps you get started with your new watch. To see video tutorials and FAQs, go to
support.polar.com/en/ignite.

INTRODUCTION
Congratulations on your new Polar Ignite!
Polar Ignite is a fitness watch that helps you become your true potential. It measures heart rate from the wrist with
Polar’s Precision Prime™ sensor fusion technology and tracks speed, distance and route with GPS. Nightly Recharge™
measures your recovery every night, and the FitSpark™ training guide gives you personalized workout guidance basedon your training history, fitness level and current recovery status. The new Sleep Plus Stages™ sleep tracking monitors
your sleep stages (REM, light and deep sleep) and gives you sleep feedback and a numerical sleep score. Polar Ignite
helps you relax and relieve stress with the Serene™ guided breathing exercise.
​Nightly Recharge™ is an overnight recovery measurement that shows you how well you recover from the demands ofyour day. Your Nightly Recharge status is based on two components: how you slept (sleep charge) and how well yourautonomic nervous system (ANS) calmed down during the early hours of your sleep (ANS charge). Both components
are formed by comparing your last night to your usual levels from the past 28 days. Your watch automatically measuresboth sleep charge and ANS charge during the night. Based on what we've measured from you, you get personalized dailytips in Polar Flow app on exercise, and tips on sleep and regulating your energy levels on those particularly rough days.
The FitSpark™ training guide offers daily on-demand workouts easily available on your watch. The workouts are built
to match your fitness level, training history and your recovery and readiness, based on your Nightly Recharge statusfrom the previous night. FitSpark suggests 2-4 different workout options for you every day: one that suits you best and1-3 other options to choose from. You get a maximum of four suggestions per day and there are 19 different workouts
in total. Suggestions include workouts from cardio, strength and supportive training categories.
Sleep Plus Stages automatically tracks the amount and quality of your sleep and shows you how long you spent ineach sleep stage. It gathers your sleep time and sleep quality components into one easily glanceable value, sleep score.
Sleep score tells you how well you slept compared to the indicators of a good night’s sleep based on the current sleep
science. Comparing the components of the sleep score to your own usual level help you recognize which aspects ofyour daily routine may affect your sleep and may need adjusting.
Serene™ breathing exercise is a stress management tool that helps you to relax your body and calm down your mind. It
guides you towards slow diaphragmatic breathing that has proven health benefits. During the breathing exercise yourwatch gives you biofeedback on the harmony between your breathing and your heart's beat-to-beat intervals. It tracks
the time you spend in the serenity zones – the time when slow breathing has successfully driven your heart in abeneficial synchrony with the rhythm of your breathing.
With the changeable wristbands, you can personalize your watch to match every situation and style.
We are continuously developing our products for a better user experience. To keep your watch up to dateand get the best performance, always make sure to update the firmware whenever a new version isavailable. The firmware updates enhance the functionality of your watch through improvements.

TAKE FULL ADVANTAGE OF YOUR POLAR IGNITE
Get connected to the Polar ecosystem and get the most out of your watch.

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POLAR FLOW APP
Get the Polar Flow app from the App Store® or Google PlayTM. Sync your watch with the Flow app after training, and get
an instant overview and feedback on your training results and performance. In the Flow app you can also see how active
you’ve been during the day, how your body has recovered from training and stress during the night and how well you
have slept. Based on the Nightly Recharge automatic overnight measurement and other parameters we have measured
from you, you get personalized tips in the Flow app on exercise, and tips on sleep and regulating your energy levels on
those particularly rough days.

POLAR FLOW WEB SERVICE
Sync your training data to the Polar Flow web service with the FlowSync software on your computer or via the Flow app.
In the web service you can plan your training, track your achievements, get guidance and see a detailed analysis of yourtraining results, activity and sleep. Let all your friends know about your achievements, find fellow exercisers and get
motivation from your social training communities.
Find all this at flow.polar.com

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GET STARTEDSETTING UP YOUR WATCH
To wake up and charge your watch, plug it into a powered USB port or a USB charger with the custom cable that camein the box. The cable magnetically snaps into place, just make sure to align the ledge on the cable with the slot on yourwatch (marked with red). Please note that it may take a while for the charging animation to appear on the display. We
recommend that you charge the battery before you start using your watch. See Battery for detailed information on
charging the battery.

To set up your watch, choose your language and preferred setup method. The watch gives you three options for setup:
Browse to the option most convenient for you by swiping the display up or down. Tap the display to confirm yourselection.
A. On your phone: Mobile setup is convenient if you don't have access to a computer with a USB port, but it
might take longer. This method requires an internet connection.
B. On your computer: Wired computer setup is quicker and you can charge your watch at the same time,
but you need a computer available. This method requires an internet connection.
The A and B options are recommended. You can fill in all the physical details required for
accurate training data at once. You can also choose your language and get the latest firmware
for your watch.
C. On your watch: If you don't have a compatible mobile device and can't get to a computer with aninternet connection right away, you can start from the watch. Please note that when you do the setup
from the watch, your watch is not yet connected with Polar Flow. It’s important that you do the setup
later via option A or B to get the latest firmware updates to your Ignite. In Flow you can also see adetailed analysis of your training, activity and sleep data.

OPTION A: SET UP WITH A PHONE AND POLAR FLOW APP
Please note that you have to do the pairing in the Flow app and NOT in your phone’s Bluetooth settings.
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Keep your watch and phone close to each other during setup.
Make sure your phone is connected to the internet and turn on Bluetooth.
Download the Polar Flow app from the App Store or Google Play on your phone.
Open the Flow app on your phone.
The Flow app recognizes your watch nearby and prompts you to start pairing it. Tap the Start button on the Flowapp.
6. When the Bluetooth Pairing Request confirmation message appears on your phone, check that the code shownon your phone matches the code shown on your watch.

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10.

Accept the Bluetooth pairing request on your phone.
Confirm the pin code on your watch by tapping the display.
Pairing done is displayed once the pairing is completed.
Sign in with your Polar account or create a new one. We’ll walk you through the sign-up and setup within the app.

When you’re done with the settings, tap Save and sync and your settings are synced to your watch.
If you're prompted to update the firmware, please plug your watch into a power source to ensure a flawless
update operation, and then accept the update.

OPTION B: SET UP WITH YOUR COMPUTER
1. Go to flow.polar.com/start and download and then install the Polar FlowSync data transfer software onto yourcomputer.
2. Sign in with your Polar account or create a new one. Plug your watch into your computer's USB port with thecustom cable that came in the box. We’ll walk you through the sign-up and setup within the Polar Flow web
service.

OPTION C: SET UP FROM THE WATCH
Adjust the values by swiping the display and tap to confirm your selection. If you want to return and change a setting at
any point, press the button until you reach the setting you want to change.
Please note that when you do the setup from the watch, your watch is not yet connected with Polar Flow.
Firmware updates for your watch are available only through Polar Flow. To make sure you get to enjoy yourwatch and the unique Polar features at their best, it’s important that you do the setup later in the Polar Flow
web service or with the Polar Flow mobile app by following the steps in option A or B.

BUTTON FUNCTIONS AND TOUCH DISPLAY
You watch has one button that has different functionalities depending on the situation of use. See the table below to findout what functionalities the button has in different modes.
Time view

Menu

Pre-training mode

During training

Enter the menu

Return to the previous
level

Return to time view

Pause training bypressing once. Tap thedisplay to continue.

Press and hold to startpairing and syncing
Illuminate the display

Illuminate the display

Leave settings
unchanged

To stop the session,press and hold whenpaused.

Cancel selections
Illuminate the display

Illuminate the display

COLOR TOUCH DISPLAY
The color touch display lets you easily swipe between watch faces, through lists and menus, as well as choose items bytapping the display.
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Tap the display to confirm selections and choose items.
Swipe up or down to scroll the menu.
Swipe left or right during training to see different training views.
Swipe left or right in time view to switch between the watch faces.
Swipe down in time view to access the quick settings menu (screen lock, do not disturb, flight mode).

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Swipe up in time view to see notifications.
Tap the display to see more detailed information.

To ensure proper function of the touch display wipe any dirt, sweat or water off the display with a cloth. The touch
display won’t respond properly when trying to use it while wearing gloves.

VIEW NOTIFICATIONS
View the notifications by swiping up from the bottom of the display or by turning your wrist to look at the watch
immediately after the watch vibrates. The red dot at the bottom of the display indicates you have new notifications. For
more information, see Phone notifications.

BACKLIGHT ACTIVATION GESTURE
The backlight is automatically switched on when you turn your wrist to look at the watch.

WATCH FACESThe Polar Ignite watch faces tell you a lot more than just the time. You'll get the most timely and relevant informationright on the watch face, including your activity status, your heart rate, latest training sessions, Nightly recharge statusand FitSpark on-demand training suggestions. You can scroll through the watch faces by swiping left or right and open amore detailed view by tapping the watch face.
You can choose between an analogue and a digital display in Watch settings.
Time
Basic watch face with time and date.

Activity
The graph bar around the watch face and the percentage below the time and date show yourprogress towards your daily activity goal.
In addition, when opening the details, you can see the following details of your day’s
accumulated activity:lll

Steps you've taken so far. The amount and type of body movements are registered andturned into an estimation of steps.
Active time tells you the cumulative time of body movements that benefit your health.
Calories you've burned through training, activity and BMR (Basal metabolic rate: theminimum metabolic activity required to maintain life).

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Heart rate
When using the Continuous heart rate feature your watch continuously measures your heart
rate and displays it on the Heart rate watch face.
When using the Continuous heart rate feature, you can also follow what are the highest andlowest heart rate readings of your day and you can check what your lowest heart rate reading
was during the previous night. You can turn the Continuous heart rate feature on, off or to nighttime only mode on your watch in Settings > General settings > Continuous HR tracking.
For more information, see Continuous heart rate feature.

If you're not using the Continuous heart rate feature, you can still quickly check your current
heart rate without starting a training session. Just tighten your wristband, choose this watch
face and you'll see your current heart rate by tapping the display. Return to the Heart rate watch
face by pressing the button.

Latest training sessions
See the time passed since your latest training session and the sport of the session.
In addition, when opening the details, you can view the summaries of your training sessions
from the last 14 days. Browse to the training session you want to view by swiping up/down, andthen tap the display to open the summary. For more information, see Training summary.

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Nightly Recharge watch face

When you wake up you can see your Nightly Recharge status. Nightly Recharge status tells you
how restorative your last night was. Nightly Recharge combines information on how well yourautonomic nervous system (ANS) calmed down during the early hours of your sleep (ANS
charge) and how well you slept (sleep charge). Tap on ANS charge details or Sleep charge
details for more information.
For more information, see Nightly Recharge™ recovery measurement or Sleep Plus Stages™
sleep tracking.
FitSpark watch faceYour watch suggests the most suitable training targets for you based on your training history,
fitness level and current recovery status. Tap the watch face to see all the suggested training
targets. Tap one of the suggested training targets to see detailed information about the training
target.
For more information, see FitSpark daily training guide.

Note that the watch faces and their contents cannot be edited.

BACKLIGHT ACTIVATIONBACKLIGHT ACTIVATION GESTURE
The backlight is not constantly on to save the battery of your device. The backlight is automatically switched on when
you turn your wrist to look at the watch. It is not possible to set the backlight always on apart from during training
sessions.

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DO NOT DISTURB FEATURE
The backlight activation gesture is disabled, when do not disturb is switched on. You canactivate the backlight when Do not disturb is on by pressing the button. See Quick settings forfurther information.

BACKLIGHT ALWAYS ON DURING TRAINING
To enable backlight always on during training: Swipe down from the top of the display to pull down the Quick settings
menu. Tap the Backlight icon to select Always on or Automatic. With always on selected the watch display will be
illuminated throughout your training session. The backlight setting will default back to automatic after you finish yourtraining session.
Please note that the always on selection will drain your battery much faster than the default setting.

MENU
Enter the menu by pressing the button and browse through the menu by swiping up or down. Confirm selections bytapping the display, and return with the button.
Start training
From here you can start your training sessions. Tap the display to enter the pre-training modeand browse to the sport profile you want to use.
See Start a training session for detailed instructions.

Settings
You can edit the following settings on your watch:lll

Physical settings
General settings
Watch settings

For more information, see Settings.
In addition to the settings available on your watch, you can edit Sport Profiles in the
Polar Flow web service and app. Customize your watch with your favorite sports
and the information you want to follow during your training sessions. See Sport
Profiles in Flow for more information.

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Timers
In Timers you'll find a stopwatch and a countdown timer.
Stopwatch
To start the stopwatch, tap first Stopwatch and then

. To add a lap, tap the lap icon

. To

pause the stopwatch, press the button.

Countdown Timer
You can set the countdown timer to count down from a preset time. Tap on Set Timer, and set
the countdown time, and tap
to confirm. When completed, tap Start to start the countdown
timer.
The countdown timer is added to the basic watch face.

At the end of the countdown, the watch notifies you by vibrating. Taptap

to restart the timer, orto cancel and return to the time view.
During training you can use interval timer and countdown timer. Add the timer
views to training views in the sport profile settings in Flow and sync the settings toyour watch. For more information on using timers during training, see During
training.

Serene guided breathing exercise
First, tap Serene and then tap Start exercise to start the breathing exercise.
For more information, see Serene™ guided breathing exercise.

Fitness Test
To perform the fitness test, first tap Fitness Test, and then tap Relax and start the test.
For more information, see Fitness Test with wrist-based heart rate.

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QUICK SETTINGS
Quick settings menu
Swipe down from the top of the screen to pull down the Quick settings menu. Swipe left or rightto browse and tap to choose alarm, screen lock, do not disturb feature or flight mode :
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Alarm: Tap the alarm icon to adjust alarm settings.
Screen lock: Tap the screen lock icon to switch screen lock on. Press the button for 2
seconds to unlock the screen.
Do not disturb: Tap the do not disturb icon to switch it on and tap again to switch it off.
When do not disturb is switched on, you will not get any notifications or call alerts. Also,
the backlight activation gesture is disabled.
Flight mode: Tap the flight mode icon to switch it on and tap again to switch it off. Flightmode cuts off all wireless communication from your watch. You can still use it, but you
can't sync your data with the Polar Flow mobile app or use it with any wirelessaccessories.

Battery status icon shows how much charge is left in the battery.
During trainingllBacklight : Tap the Backlight icon to choose Always on or Automatic. With always on
selected the watch display will be illuminated throughout your training session. The
backlight setting will default back to automatic after you finish your training session.
Please note that the always on selection will drain your battery much faster than thedefault setting.
Screen lock: Tap the screen lock icon to switch screen lock on. Press the button for 2
seconds to unlock the screen.

PAIRING A PHONE WITH YOUR WATCH
Before you can pair a phone with your watch, you need to setup your watch in the Polar Flow web service or with the
Polar Flow mobile app as described in chapter Setting up your watch. If you did the setup for your watch with a phone,
your watch has already been paired. If you did the setup with a computer and would like to use your watch with Polar
Flow app, please pair your watch and phone as follows:15

Before pairing a phone:llldownload Flow app from the App Store or Google Playmake sure your phone has Bluetooth turned on, and airplane mode/flight mode is not turned on.
Android users: make sure location is enabled for the Polar Flow app in the phone's application settings.

To pair a phone:
1. On your phone, open the Flow app and sign in with your Polar account, which you have created when setting up
your watch.
Android users: If you have several Flow app compatible Polar devices in use, make sure you havechosen Polar Ignite as the active device in the Flow app. This way the Flow app knows to connect toyour watch. In the Flow app, go to Devices and choose Polar Ignite.
2. On your watch, press and hold the button in time mode OR go to Settings > General settings > Pair and sync >Pair and sync phone and tap the display.
3. Open Flow app and bring your watch close to phone is displayed on your watch.
4. When the Bluetooth Pairing Request confirmation message appears on your phone, check that the code shownon your phone matches the code shown on your watch.
5. Accept the Bluetooth pairing request on your phone.
6. Confirm the pin code on your watch.
7. Pairing done is displayed once the pairing is completed.

DELETE A PAIRING
To delete a pairing with a phone:
1.
2.
3.
4.

Go to Settings > General settings > Pair and sync > Paired devices and tap the display.
Choose the device you want to remove by tapping its name on the display.
Remove pairing? is displayed. Confirm by tapping the display.
Pairing removed is displayed when you are done.

UPDATING THE FIRMWARE
To keep your watch up to date and to get the best performance, always make sure to update the firmware whenever a
new version is available. Firmware updates are performed to improve the functionality of your watch.

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You won't lose any data due to the firmware update. Before the update begins, the data from your watch issynced to the Flow web service.

WITH PHONE OR TABLET
You can update the firmware with your phone if you're using the Polar Flow mobile app to sync your training and activity
data. The app will let you know if there's an update available and will guide you through it. We recommend that you plug
the watch into a power source before starting the update to ensure a flawless update operation.
The wireless firmware update may take up to 20 minutes, depending on your connection.

WITH COMPUTER
Whenever a new firmware version is available, FlowSync will notify you when you connect the watch to your computer.
The firmware updates are downloaded via FlowSync.
To update the firmware:
1. Plug your watch into your computer with the custom cable that came in the box. Make sure that the cable snaps
into place. Align the ledge on the cable with the slot on your watch (marked with red).

2. FlowSync starts syncing your data.
3. After syncing, you are asked to update the firmware.
4. Choose Yes. The New firmware is installed (this may take up to 10 minutes), and the watch restarts. Please wait
until the firmware update has been finalized before you detach the watch from your computer.

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SETTINGSGENERAL SETTINGS
To view and edit your general settings, press the button in Time view, swipe down the menu and tap Settings and thenGeneral settings.
In General settings you'll find:
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Pair and sync
Continuous HR tracking
Flight mode
Do not disturb
Phone notifications
Units
Language
Inactivity alert
Vibrations
I wear my watch on
Positioning satellites
About your watch

PAIR AND SYNCll

Pair and sync phone/Pair sensor or other device: Pair sensors or phones with your watch. Sync data with the
Flow app.
Paired devices: View all the devices you have paired with your watch. These can include heart rate sensors andphones.

CONTINUOUS HR TRACKING
Turn the Continuous Heart Rate feature On, Off or Night-time only. For more information, see Continuous heart rate.

FLIGHT MODE
Choose On or Off.
Flight mode cuts off all wireless communication from your watch. You can still use it, but you can't sync your data with
the Polar Flow mobile app or use it with any wireless accessories.

DO NOT DISTURB
Turn the Do not disturb feature On, Off or On ( - ). Set the period when do not disturb is on. Choose when it Starts at andEnds at. When it is set on, you will not get any notifications or call alerts. Also, the backlight activation gesture isdisabled.

PHONE NOTIFICATIONS
Set phone notifications Off or On, when not training. Note that you will not receive any notifications during training
sessions.

UNITS
Choose metric (kg, cm) or imperial (lb, ft). Set the units used to measure weight, height, distance and speed.

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LANGUAGE
You can choose the language you want to use on your watch. Your watch supports the following languages: Bahasa
Indonesia, Čeština, Dansk, Deutsch, English, Español, Français, Italiano, Nederlands, Norsk, Polski, Português,Русский, Suomi, Svenska, 简 体 中 文 , 日 本 語 and Türkçe.

INACTIVITY ALERT
Set the inactivity alert On or Off.

VIBRATIONS
Set vibrations for scrolling menu items On or Off.

I WEAR MY WATCH ON
Choose Left hand or Right hand.

POSITIONING SATELLITESFrom firmware version 2.0.25 onwards you can change the satellite navigation system your watch uses in addition toGPS. The setting is located on your watch in General settings > Positioning satellites. You can choose GPS +GLONASS, GPS + Galileo or GPS + QZSS. The default setting is GPS + GLONASS. These options give you the possibility
to test different satellite navigation systems and find out if they can give you improved performance in areas covered bythem.
GPS + GLONASSGLONASS is a Russian global satellite navigation system. It is the default setting as its global satellite visibility andreliability is the best of these three, and in general we recommend using it.
GPS + Galileo
Galileo is a global navigation satellite system created by the European Union. It is still under development and isestimated to be ready by the end of 2020.
GPS + QZSSQZSS is a four-satellite regional time transfer system and a satellite-based augmentation system developed to enhance
GPS in the Asia-Oceania regions, with a focus on Japan.

ABOUT YOUR WATCH
Check the device ID of your watch, as well as the firmware version, HW model, A-GPS expiry date and the Polar Ignitespecific regulatory labels.
Restart your watch: If you experience problems with your watch, you can try restarting it. Restarting the watch will notdelete any of the settings or your personal data from the watch. Tap the display to restart and tap again to confirm therestart. You can also restart your watch by pressing and holding the button for 10 seconds.

PHYSICAL SETTINGS
To view and edit your physical settings, press the button in Time view, swipe down the menu and tap Settings and thenPhysical settings.
It is important that you are precise with the physical settings, especially when setting your weight, height, date of birthand sex, as they have an impact on the accuracy of the measuring values, such as the heart rate zone limits and calorie
expenditure.
In Physical settings you'll find:

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WeightHeightDate of birth
Sex
Training background
Activity goal
Preferred sleep time
Maximum heart rate
Resting heart rate
VO2maxWEIGHTSet your weight in kilograms (kg) or pounds (lbs).

HEIGHTSet your height in centimeters (metric) or in feet and inches (imperial).

DATE OF BIRTH
Set your birthday. The order in which the date settings are depends on which time and date format you have chosen(24h: day - month - year/12h: month - day - year).

SEX
Select Male or Female.

TRAINING BACKGROUND
Training background is an assessment of your long-term physical activity level. Select the alternative that best describes
the overall amount and intensity of your physical activity during the past three months.
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Occasional (0-1h/week): You do not participate regularly in programmed recreational sport or heavy physicalactivity, e.g. you walk only for pleasure or exercise hard enough to cause heavy breathing or perspiration only
occasionally.
Regular (1-3h/week): You participate regularly in recreational sports, e.g. you run 5-10 km or 3-6 miles per weekor spend 1-3 hours per week in comparable physical activity, or your work requires modest physical activity.
Frequent (3-5h/week): You participate at least 3 times a week in heavy physical exercise, e.g. you run 20-50
km/12-31 miles per week or spend 3-5 hours per week in comparable physical activity.
Heavy (5-8h/week): You participate in heavy physical exercise at least 5 times a week, and you may sometimes
take part in mass sports events.
Semi-pro (8-12h/week): You participate in heavy physical exercise almost daily, and you exercise to improve
performance for competitive purposes.
Pro (>12h/week): You are an endurance athlete. You participate in heavy physical exercise to improve yourperformance for competitive purposes.

ACTIVITY GOAL
Daily activity goal is a good way to find out how active you really are in your everyday life. Choose your typical activity
level from three options and see how active you need to be to reach your daily activity goal.
The time you need to complete your daily activity goal depends on the level you have chosen and the intensity of youractivities. Age and gender also affect the intensity you need to reach your daily activity goal.
Level 1
If your day includes only a little sports and a lot of sitting, commuting by car or public transport and so on, we
recommend you pick this activity level.
Level 220

If you spend most of your day on your feet, perhaps due to the type of work you do or your daily chores, this is the rightactivity level for you.
Level 3
If your work is physically demanding, you’re into sports or otherwise tend to be on the move and active, this is theactivity level for you.

PREFERRED SLEEP TIME
Set Your preferred sleep time to define how long you aim to sleep every night. By default, it is set to the average
recommendation for your age group (eight hours for adults from 18 to 64 years). If you feel that eight hours of sleep is
too much or too little for you, we recommend you adjust your preferred sleep time to meet your individual needs. By
doing this, you’ll get accurate feedback on how much sleep you got in comparison to your preferred sleep time.

MAXIMUM HEART RATE
Set your maximum heart rate, if you know your current maximum heart rate value. Your age-predicted maximum heart
rate value (220-age) is displayed as a default setting when you set this value for the first time.
HRmax is used to estimate energy expenditure. HRmax is the highest number of heartbeats per minute during maximum
physical exertion.The most accurate method for determining your individual HRmax is to perform a maximal exercise
stress test in a laboratory. HRmax is also crucial when determining training intensity. It is individual and depends on age
and hereditary factors.

RESTING HEART RATEYour resting heart rate is the lowest number of heartbeats per minute (bpm) when fully relaxed and without distractions.
Your age, fitness level, genetics, health status and sex affect the resting heart rate. A typical value for an adult is 55–75
bpm, but your resting heart rate can be significantly lower than that, for example, if you’re very fit.
It’s best to measure your resting heart rate in the morning after a good night’s sleep, right after you wake up. It’s OK to
go to the bathroom first if it helps you to relax. Don’t do any strenuous training leading up to the measurement and makesure you’re fully recovered from any activity. You should do the measurement more than once, preferably on
consecutive mornings, and calculate your average resting heart rate.
To measure your resting heart rate:
1. Wear your watch. Lie down on your back and relax.
2. After about 1 minute, start a training session on your wearable. Choose any sport profile, for example Otherindoor.
3. Lie still and breathe calmly for 3–5 minutes. Don’t look at your training data during the measurement.
4. Stop the training session on your Polar device. Sync the wearable with the Polar Flow app or web service andcheck the training summary for the value of your lowest heart rate (HR min)—this is your resting heart rate.
Update your resting heart rate to your physical settings in Polar Flow.

VO2MAX
Set your VO2max.
VO2max (maximal oxygen uptake, maximal aerobic power) is the maximal rate at which oxygen can be used by the bodyduring maximal exercise; it is related directly to the maximal capacity of the heart to deliver blood to the muscles.
VO2max can be measured or predicted by fitness tests (e.g. maximal exercise tests and submaximal exercise tests). You
can also use your Running Index score, which is an estimation of your VO2max. You can use the Polar Fitness Test withwrist-based heart rate feature to estimate your VO2max and update it to your physical settings.

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WATCH SETTINGS
To view and edit your watch settings, press the button in Time view, swipe down the menu and tap Settings and then
Watch settings.
In Watch settings you'll find:
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Alarm
Watch face
Time
Date
First day of week

ALARM
Set alarm repetition: Off, Once, Monday to Friday or Every day. If you choose Once, Monday to Friday or Every day,also set the time for the alarm.
When the alarm is set on, a clock icon is displayed in the time view.

WATCH FACE
Choose the watch face:llAnalogDigitalTIME
Set the time format: 24 h or 12 h.Then set the time of day.
When syncing with the Flow app and web service, the time of day is automatically updated from the service.

DATE
Set the date. Also set the Date format, you can choose mm/dd/yyyy, dd/mm/yyyy, yyyy/mm/dd, dd-mm-yyyy, yyyymm-dd, dd.mm.yyyy or yyyy.mm.dd.
When syncing with the Flow app and web service, the date is automatically updated from the service.

FIRST DAY OF WEEK
Choose the starting day of each week. Choose Monday, Saturday or Sunday.
When syncing with the Flow app and web service, the week's starting day is automatically updated from theservice.

DISPLAY ICONSFlight mode is on. Flight mode cuts off all wireless communication from your watch. You can still
use it, but you can't sync your data with the Polar Flow mobile app or use it with any wirelessaccessories.

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Do not disturb mode is on. When do not disturb is switched on, you will not get any notifications orcall alerts. Also, the backlight activation gesture is disabled.

Vibrating alarm is set. To set the alarm, go to Settings > Watch settings.

Your paired phone is disconnected and you have notifications turned on. Check that your phone iswithin Bluetooth range from your watch and Bluetooth is enabled on your phone.

Screen lock is on. Press the button for 2 seconds to unlock the screen.

RESTARTING AND RESETTING
If you experience problems with your watch, you can try restarting it. Restarting the watch will not delete any of thesettings or your personal data from the watch.

TO RESTART THE WATCH
On your watch, press the button, swipe up until you find Settings, navigate to Settings > General settings > About yourwatch > Restart your watch. First, tap Restart your watch and then tap
to confirm the restart.
You can also restart your watch by pressing and holding the button for 10 seconds.

TO RESET THE WATCH TO FACTORY SETTINGS
If restarting your watch didn't help, you can reset the watch back to factory settings. Note that resetting the watch backto factory settings empties all personal data and settings from the watch, and you will need to set it up again for yourpersonal use. All data that you have synced from your watch to your Flow account is safe.
1. Go to flow.polar.com/start and download and then install the Polar FlowSync data transfer software onto yourcomputer.
2. Connect your watch to the computer’s USB port.
3. Open settings in FlowSync.
4. Press the Factory Reset button.
5. If you use Flow app to sync, check the list of paired Bluetooth devices on your phone, and remove your watch
from the list if it's there.
Now you need to set up your watch again, either via mobile or computer. Just remember to use the same Polar accountin the setup you've used before resetting.
If you don't have computer in use, or the the reset via computer doesn't work out you can also reset yourwatch from the device itself: Press and hold watch button continuously for 10 seconds until a Polar logo isshown. Wait for the watch to restart, then repeat this process 10-12 times. When factory reset has been
completed, your watch will ask you to select your language.

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TRAINING
WRIST-BASED HEART RATE MEASUREMENTYour watch measures your heart rate from the wrist with the Polar Precision Prime™ sensor fusion technology. This
new heart rate innovation combines optical heart rate measurement with skin contact measurement, ruling out any
disturbances to the heart rate signal. It tracks your heart rate accurately even in the most demanding conditions andtraining sessions.
Although there are many subjective clues as to how your body is doing during exercise (perceived exertion, breathing
rate, physical sensations), none of them are as reliable as measuring heart rate. It is objective and affected by bothinternal and external factors—meaning that you will have a dependable measure of your physical state.

WEARING YOUR WATCH WHEN MEASURING HEART RATE FROM YOUR WRIST OR
TRACKING YOUR SLEEPTo measure wrist-based heart rate accurately during training, when using the Continuous heart rate and Nightly
Recharge features or while tracking your sleep with Sleep Plus Stages make sure that you wear the watch correctly:lll

Wear your watch on top of your wrist, at least a finger’s width up from the wrist bone (see the picture below).
Tighten the wristband firmly around your wrist. The sensor on the back must be in constant touch with your skinand the watch should not be able to move on your arm. A good way to check that the wristband is not too loose is
if you push the wristband lightly up from both sides of your arm and make sure the sensor doesn’t lift from yourskin. When pushing the wristband up you shouldn't see the LED light shining from the sensor.
For most accurate heart rate measurement, we advise you to wear your watch for a few minutes prior to starting
the heart rate measurement. Also it's a good idea to warm up the skin if your hands and skin get cold easily. Get
the blood going before starting your session!

During training you should slide the Polar device further up from the wrist bone and wear the wristband a bit
more tightly to try to minimize any extra moving of the device. Give your skin a few minutes to adapt to the
Polar device before starting a training session. After the training session, loosen the wristband a bit.
If you have tattoos on the skin of your wrist, avoid placing the sensor right on them as they may prevent accurate
readings.
In sports where it's more challenging to keep the sensor stationary on your wrist or where you have pressure or
movement in muscles or tendons near the sensor, we recommend using a Polar heart rate sensor with a chest strap if
you’re looking for supreme accuracy in your training. Your watch is compatible with Bluetooth® heart rate sensors, like
Polar H10. The Polar H10 heart rate sensor is more responsive to rapidly increasing or decreasing heart rate, so it’s theideal option also for interval type of training with quick sprints.

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To maintain the best possible performance of the wrist-based heart rate measurement, keep your watch
clean and prevent scratches. After a sweaty training session, we recommend that you wash the watch
under running water with a mild soap and water solution. Then wipe it dry with a soft towel. Let it fully dry
before charging.

WEARING YOUR WATCH WHEN NOT MEASURING HEART RATE FROM YOUR WRIST OR
TRACKING YOUR SLEEP/NIGHTLY RECHARGE
Loosen the wristband a bit for a more comfortable fit and to let your skin breathe. Wear the watch just as you would
wear a normal watch.
Every once in a while it’s a good idea to let your wrist have a breather, especially if you have sensitive skin.
Take off your watch and recharge it. This way both your skin and your watch can have a rest, and be readyfor your next training event.

START A TRAINING SESSION
1. Wear your watch and tighten the wristband.
2. To enter the pre-training mode press the button to enter the main menu and tap Start training.

From the pre-training mode, you can access the quick menu by tapping the quick menu icon
. The options displayed in the quick menu depend on the sport you have chosen and whether
you are using GPS.
You can, for example, choose a favorite training target you want to perform and add timers
to your training views. For more information, see Quick menu.
After your choice, the watch returns to the pre-training mode.
3. Browse to your preferred sport.
4. Stay in the pre-training mode until the watch has found your heart rate and the GPS satellite signals (if applicableto your sport) to make sure your training data is accurate. To catch GPS satellite signals, go outdoors and awayfrom tall buildings and trees. Keep your watch still with the display upwards and avoid touching the watch during
the GPS signal search.
If you have paired an optional Bluetooth sensor with your watch, the watch will automatically start
searching for the sensor signal as well.

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The circle around the GPS icon will turn green when the GPS is ready. The watch
notifies you with a vibration.

The watch has found your heart rate when your heart rate is shown.

When you're wearing a Polar heart rate sensor that's paired with your watch, thewatch automatically uses the connected sensor to measure your heart rate during training
sessions. A blue circle around the heart rate symbol indicates that your watch uses theconnected sensor to measure your heart rate.
5. When all signals are found, tap the display to start training recording.
See During Training for more information on what you can do with your watch during training.

START A PLANNED TRAINING SESSION
You can plan your training and create detailed training targets in the Polar Flow app or the Polar Flow web service andsync them to your watch.
To start a planned training session scheduled for the current day:
1. Enter the pre-training mode by first pressing the button and then tappping on Start training.
2. You'll be prompted to start a training target you've scheduled for the day.

3. Tapto view the target information.

4. Tap Start to return to pre-training mode, and choose the sport profile you want to use.
5. When the watch has found all the signals, tap the display. Recording started is displayed and you can start
training.
Your watch will guide you towards completing your target during training. See During Training for more information.

Your planned training targets will also be included in the FitSpark training suggestions.

QUICK MENU
You can access the quick menu by tapping the quick menu icon
when paused.

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from pre-training mode and during a session

The options displayed in the quick menu depend on the sport you have chosen and whether you are using GPS.
Training suggestions:
Training suggestions shows you the daily FitSpark training suggestions.
Pool length:
When using the Swimming/Pool swimming profile, it’s important that you choose the correct pool
length, as it affects pace, distance and stroke calculation, as well as your SWOLF score. Tap Pool
length to access the Pool length setting and change the previously set pool length if necessary. The
default lengths are 25 meters, 50 meters and 25 yards, but you can also set it manually to a custom
length. The minimum length that can be chosen is 20 meters/yards.
The pool length setting is only available in the pre-training mode from the quick menu.
Favorites:
In Favorites you'll find training targets that you have saved as favorites in the Flow web service, andsynced to your watch. Choose a favorite training target you want to perform. After your choice, thewatch returns to the pre-training mode where you can start the training session.
For more information, see Favorites.
Interval timer:
You can set time and/or distance based interval timers to precisely time work and recovery phases
in your interval training sessions.
To add interval timer to your training views for the session, choose Timer for this session > On.
You can use a previously set timer or create a new timer by returning to the quick menu andchoosing Interval timer > Set timers:
1. Choose Time-based or Distance-based: Time-based: Define minutes and seconds for thetimer and tap. Distance-based: Set the distance for the timer and tap. Set anothertimer? is shown. To set another timer, tap.

2. When completed, the watch returns to pre-training mode where you can start the training
session. The timer starts when you start the training session.
For more information, see During Training.
Countdown timer:
To add countdown timer to your training views for the session, choose Timer for this session > On.
You can use a previously set timer or create a new timer by returning to the quick menu andchoosing Countdown timer > Set timer. Set the countdown time, and tap
to confirm. Whencompleted, the watch returns to pre-training mode where you can start the training session. The
timer starts when you start the training session.
For more information, see During Training.

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When you choose a training target for your session, the Favorites and Training suggestions options are crossed out inthe quick menu. This is because you can only choose one target for the session. To change the target, choose thecrossed out option and you will be asked if you want to change your target. Confirm another target by tapping.

DURING TRAININGBROWSE THE TRAINING VIEWS
During training you can browse through the training views by swiping the display left or right. Note that the available
training views and the information you see on the training views depend on the sport you've chosen and on any edits
you've done to the chosen sport profile.
You can add sport profiles onto your watch and define the settings for each sport profile in the Polar Flow app and web
service. You can create tailored training views for each sport you do and choose what data you want to follow during
your sessions. For more information, see Sport profiles in Flow.
For example, your training views can have the following information:
Your heart rate and the heart rate ZonePointerDistance
Duration
Pace/Speed

Your heart rate and the heart rate ZonePointerDuration
Calories

Descent
Your current altitude
AscentMaximum heart rate
Heart rate graph and your current heart rate
Average heart rate

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Time of day
Duration

Backlight always on during training: Swipe down from the top of the screen to pull down the Quicksettings menu. Tap the Backlight icon to select Always on or Automatic. With always on selected thewatch display will be illuminated throughout your training session. The backlight setting will default back toautomatic after you finish your training session. Please note that the always on selection will drain yourbattery much faster than the default setting.

SET TIMERS
Before you can use timers during training, you need to add the timers to your training views. You can do this either by
setting the timer view on for your current training session from the Quick menu or by adding the timers to the training
views of the sport profile in the Flow web service sport profile settings and syncing the settings to your watch.

See Sport Profiles in Flow for more information.

Interval TimerIf you set the timer view on for your training session from the Quick menu, the timer starts when you start
the training session. You can stop the timer and start a new timer as instructed below.
If you have added the timer in the training views of the sport profile you are using, you can start the timer as follows:
1. Browse to the Interval timer view and press and hold the display for 3 seconds. Tap Start to use a previously set
timer or create a new timer in Set interval timer.
2. Choose Time-based or Distance-based: Time-based: Define minutes and seconds for the timer and tap.
Distance-based: Set the distance for the timer and tap.

3. Set another timer? is shown. To set another timer, tap.

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4. When completed, tap Start to start the interval timer. At the end of each interval, the watch notifies you byvibrating.
To stop the timer, press and hold the display for 3 seconds and tap Stop timer.

Countdown TimerIf you set the timer view on for your training session from the Quick menu, the timer starts when you start
the training session. You can stop the timer and start a new timer as instructed below.
If you have added the timer to the training views of the sport profile you are using, start the timer as follows:
1. Browse to the Countdown timer view and press and hold the display for 3 seconds.
2. Tap Start to use a previously set timer or choose Set countdown timer to set a new countdown time. Whencompleted, tap Start to start the countdown timer.
3. At the end of the countdown, the watch notifies you by vibrating. If you want to restart the countdown timer, press
and hold the display for 3 seconds and tap Start.

AUTOMATIC LAP SETTINGS
In sport profile settings in the Polar Flow app or web service, set Automatic lap to Lap distance or Lap duration. If you
choose Lap distance, set the distance after which each lap is taken. If you choose Lap duration, set the duration after
each lap is taken.

TRAINING WITH A TARGET
If you have created a quick training target based on duration, distance or calories in the Flow app or web service andsynced it to your watch, you have the following training target view as the default first training view:
If you've created a target based on duration or distance, you can see how much of your target
you still have remaining before you reach it.
OR
If you've created a target based on calories, you can see how many calories of your target you
have left to burn.
If you have created a phased training target in the Flow app or web service and synced the target to your watch, youhave the following training target view as the default first training view:
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Depending on the chosen intensity, you can see either your heart rate or speed/pace andthe lower and upper heart rate or speed/pace limit of the current phase.
Phase name and phase number/total number of phases
Duration/distance covered so far
Target duration/distance of the current phaseYour planned training targets will also be included in the FitSpark training suggestions.

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Change phase during a phased session
If you chose manual phase change when you created the phased target, tap the display to continue to the next phase
after finishing a phase.
If your chose automatic phase change, the phase will change automatically when you have finished a phase. The watch
notifies you by vibrating when the phase changes.
Note that when setting very short phases (under 10 seconds) you will not get a vibration alarm when thephase is over.

Notifications
If you are training outside the planned heart rate zones or speed/pace zones, your watch notifies you with a vibration.

PAUSING/STOPPING A TRAINING SESSION
Press the button to pause your training session.
Tap on the sport icon to continue training. To stop the session, press and hold the button. You’ll
get a summary of your training session on your watch right after you’ve stopped training.
If you stop your session after pausing, the time elapsed after pausing is notincluded in the total training time.

TRAINING SUMMARY
AFTER TRAINING
You'll get a summary of your training session on your watch right after you've stopped training. Get a more detailed andillustrated analysis in the Polar Flow app or in the Polar Flow web service.
The information shown in your summary depends on the sport profile and data collected. For example, your training
summary can include the following information:
Start time and date
Duration of the session
Distance covered in the session

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Heart rateYour average and maximum heart rate during the session.
Your Cardio load from the session

Heart rate zones
Training time spent in different heart rate zones

Calories
Calories burned during the session
Fat burn % of calories: Calories expended from fat during a workout expressed as a percentageof the total calories burned during the session

Pace/Speed
Average and maximum pace/speed of the session
Running Index: Your running performance class and numerical value. Find out more fromchapter Running Index.

Speed zones
Training time spent in different speed zones

CadenceYour average and maximum cadence for the session

Running cadence is measured with a built-in accelerometer from your wrist movements.

Altitude
Maximum altitude during the session
Ascended meters/feet during the session
Descended meters/feet during the session

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Automatic laps
Lap number
Best lap
Average lap
To view your training summaries later on your watch:
In time view, swipe left or right to navigate to the Latest training sessions watch face, and thentap on the display.
You can view the summaries of your training sessions from the last 14 days. Browse to thetraining session you want to view by swiping up or down and tap the training session to open
the summary. Your watch can contain a maximum of 20 training summaries.

TRAINING DATA IN THE POLAR FLOW APPYour watch syncs with the Polar Flow app automatically after you finish a training session if your phone is within theBluetooth range. You can also sync your training data manually from the watch to the Flow app by pressing and holding
the button of your watch when you're signed in to the Flow app and your phone is within the Bluetooth range. In the app
you can analyze your data at a glance after each session. The app allows you to see a quick overview of your trainingdata.
For more information, see Polar Flow App.

TRAINING DATA IN THE POLAR FLOW WEB SERVICE
Analyze every detail of your training and learn more about your performance. Follow your progress and also share yourbest sessions with others.
For more information, see Polar Flow Web Service.

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FEATURESPOSITIONING SATELLITESYour watch has built-in GPS (GNSS) that provides speed, pace, distance and altitude measurement for a range ofoutdoor sports, and allows you to see your route on map in the Flow app and web service after your session.
You can change the satellite navigation system your watch uses in addition to GPS. The setting is located on your watchin General settings > Positioning satellites. You can choose GPS + GLONASS, GPS + Galileo or GPS + QZSS. The
default setting is GPS + GLONASS. These options give you the possibility to test different satellite navigation systems
and find out if they can give you improved performance in areas covered by them.
GPS + GLONASSGLONASS is a Russian global satellite navigation system. It is the default setting as its global
satellite visibility and reliability is the best of these three, and in general we recommend using it.

GPS + Galileo

Galileo is a global navigation satellite system created by the European Union.

GPS + QZSSQZSS is a four-satellite regional time transfer system and a satellite-based augmentation systemdeveloped to enhance GPS in the Asia-Oceania regions, with a focus on Japan.

ASSISTED GPS
The watch uses Assisted GPS (A-GPS) to acquire a fast satellite fix. The A-GPS data tells your watch the predicted
positions of the GPS satellites. This way the watch knows where to search for the satellites and thus makes defining
your initial location faster.
The A-GPS data updates once a day. The latest A-GPS data file is automatically updated to your watch each time you
sync it with the Flow web service via FlowSync software or via the Flow app.

A-GPS expiry date
The A-GPS data file is valid for up to 14 days. Positioning accuracy is relatively high during the first three days, andprogressively decreases during the remaining days. Regular updates help to ensure a high level of positioning accuracy.
You can check the expiry date for the current A-GPS data file from your watch. Go to Settings > General settings >About your watch > Assisted GPS expires. If the data file has expired, sync your watch with the Flow web service via
FlowSync software or with the Flow app to update A-GPS data.
Once the A-GPS data file has expired, more time may be required for acquiring your current position.
For best GPS performance, wear the watch on your wrist with the display facing up. Due to the location of
the GPS antenna on the watch, it is not recommended to wear it with the display on the underside of yourwrist. When wearing it on the handlebars of a bike, make sure the display is facing up.

SMART COACHING
Whether it’s assessing your day-to-day fitness levels, creating individual training plans, working out at the right intensity
or receiving instant feedback, Smart Coaching offers a choice of unique, easy-to-use features, personalized to yourneeds and designed for maximum enjoyment and motivation when training.
Your watch includes the following Polar Smart Coaching features:llllNightly Recharge™ recovery measurement
Sleep Plus Stages™ sleep tracking
FitSpark™ daily training guide
Serene™ guided breathing exercise

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Fitness Test
Running Program
Running Index
Training benefit
Smart calories
Continuous heart rate
24/7 Activity tracking
Activity Benefit

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NIGHTLY RECHARGE™ RECOVERY MEASUREMENT​Nightly Recharge™ is an overnight recovery measurement that shows you how well you recover from the demands ofyour day. Your Nightly Recharge status is based on two components: how you slept (sleep charge) and how well yourautonomic nervous system (ANS) calmed down during the early hours of your sleep (ANS charge). Both components
are formed by comparing your last night to your usual levels from the past 28 days. Your watch automatically measuresboth sleep charge and ANS charge during the night.
You can see your Nightly Recharge status on your watch and in the Polar Flow app. Based on what we've measured
from you, you get personalized daily tips in Polar Flow app on exercise, and tips on sleep and regulating your energy
levels on those particularly rough days. Nightly Recharge helps you make optimal choices in your everyday life tomaintain overall well-being and reach your training goals.

How to start using Nightly Recharge?
1. Continuous heart rate tracking needs to be enabled for Nightly Recharge to function. To
enable Continuous HR tracking go to Settings > General Settings > Continuous HR
tracking and choose On or Night-time only.
2. Tighten the wristband firmly around your wrist and wear the watch when you sleep. The
sensor on the back of the watch must be in constant touch with your skin. For moredetailed wearing instructions, see Wrist-based heart rate measurement.
3. You need to wear your watch for three nights before you start to see the Nightly
Recharge status on your watch. This is how long it takes to establish your usual level.
Before you get your Nightly Recharge you can view your sleep and ANS measurement
details (heart rate, heart rate variability and breathing rate). After three successfulnightly measurements you can see your Nightly Recharge status on your watch.

Nightly Recharge on your watch
Already awake? is shown on the Nightly Recharge watch face when your watch has detected a minimum of fourhours of sleep. Confirm by tapping
and the watch summarizes your Nightly Recharge instantly. The Nightly
Recharge status tells you how restorative last night was. Scores for both ANS charge and sleep charge are taken into
account when calculating your Nightly Recharge status. Nightly Recharge status has the following scale: very poor –poor – compromised – OK – good – very good.
In time view, swipe left or right to navigate to the Nightly Recharge watch face.

Scroll down to ANS charge details/Sleep charge details and press OK to see further information about your ANS
charge and your sleep charge.

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Nightly Recharge status graphNightly Recharge status Scale: very poor – poor – compromised – OK – good – very good.
ANS charge graph
ANS charge The scale is from -10 to +10. Around zero is your usual level.
ANS charge status Scale: much below usual – below usual – usual – above usual – much above usual.
Heart rate bpm (4 h average)
Beat-to-beat interval ms (4 h average)
Heart rate variability ms (4 h average)
Breathing rate br./min (4 h average)
Sleep score graphSleep score (1 - 100) A score that summarizes your sleep time and sleep quality into a single number.
Sleep charge status = Sleep score compared to your usual level. Scale: much below usual – below usual –usual – above usual – much above usual.
13. Sleep data details. See "Sleep data on your watch" on page 40 for more detailed information.

Nightly Recharge in the Flow app
You can compare and analyze your Nightly Recharge details from different nights in the Polar Flow app. Choose
Nightly Recharge from the Flow app menu to see the details of your last night's Nightly Recharge. Swipe the display
right to see the Nightly Recharge details for previous days. Tap the ANS charge or sleep charge box to open detailed
view of ANS charge or sleep charge.

37

ANS charge details in the Flow app
ANS charge gives you information on how well your autonomic nervous system(ANS) calmed down during the night. The scale is from -10 to +10. Around zero is
your usual level. The ANS charge is formed by measuring your heart rate, heart
rate variability and breathing rate during roughly the first four hours of sleep.
A normal heart rate value for adults can range between 40 and 100 bpm. It is
common for your heart rate values to vary between nights. Mental or physicalstress, exercising late at night, illness, or alcohol can keep your heart rate up during
the early hours of your sleep. It's best to compare your last night's value to yourusual level.
Heart rate variability (HRV) refers to the variation between successive heartbeats. In general, high heart rate variability is linked to general good health, highcardiovascular fitness and resilience to stress. It can vary greatly from person toperson, ranging from 20 to 150. It's best to compare your last night's value to yourusual level.
Breathing rate shows your average breathing rate during roughly the first fourhours of sleep. It is calculated from your beat-to-beat interval data. Your beat-tobeat intervals shorten when you breathe in and lengthen when you breathe out.
During sleep, breathing rate slows down and varies mainly along with sleep stages.
Typical values for a healthy adult at rest range from 12 to 20 breaths per minute.
Higher values than usual may indicate a fever or impending illness.
Sleep charge details in Polar Flow
For sleep charge information in the Polar Flow app, see "Sleep data in the Flow app and web service" on page 41.

Personalized tips in the Flow app
Based on what we've measured from you, you get personalized daily tips in the Polar Flow app on exercise, and tips on
sleep and regulating your energy levels on those particularly rough days. Tips for the day are displayed on the opening
view of Nightly Recharge in the Flow app.

38

For exercise
You get an exercise tip every day. It tells you if you should take it easy or go for it. The tips are based on:llllNightly Recharge status
ANS charge
Sleep charge
Cardio load status

For sleep
If you didn't sleep as well as usual, you get a sleep tip. It tells you how to improve the aspects of your sleep that weren't
as good as usual. Besides parameters we measure from your sleep, we take into account:lllsleep rhythm over a longer period of time
Cardio load status
exercise on the previous day

For regulating energy levels
If your ANS charge status or sleep charge is particularly low, you get a tip that helps you get through the days with alower recharge. They are practical tips on how to calm down when you're in overdrive, and how to energize when you
need a boost.

Learn more about the Nightly Recharge in this in-depth guide.

39

SLEEP PLUS STAGES™ SLEEP TRACKING
Sleep Plus Stages automatically tracks the amount and quality of your sleep and shows you how long you spent ineach sleep stage. It gathers your sleep time and sleep quality components into one easily glanceable value, sleep score.
Sleep score tells you how well you slept compared to the indicators of a good night’s sleep based on the current sleep
science.
Comparing the components of the sleep score to your own usual level help you recognize which aspects of your daily
routine may affect your sleep and may need adjusting. Nightly breakdowns of your sleep are available on your watch
and in the Polar Flow app. Long-term sleep data in the Polar Flow web service helps you analyze your sleep patterns indetail.

How to start tracking your sleep with Polar Sleep Plus Stages™
1. The first thing you need to do is set your preferred sleep time in the Polar Flow or on your watch. In the Flowapp, tap your profile, and choose Your preferred sleep time. Choose your preferred time and tap Done. Or sign
into your Flow account or create a new one at flow.polar.com, and choose Settings > Physical settings > Yourpreferred sleep time. Set your preferred time and choose Save. Set your preferred sleep time on your watch
from Settings > Physical settings > Your preferred sleep time.

Sleep time preference is the amount of sleep you want to get each night. By default, it is set to the average
recommendation for your age group (eight hours for adults from 18 to 64 years). If you feel that eight hours of
sleep is too much or too little for you, we recommend you adjust your preferred sleep time to meet yourindividual needs. By doing this, you’ll get accurate feedback on how much sleep you got in comparison to yourpreferred sleep time.
2. Continuous heart rate tracking needs to be enabled for Sleep Plus Stages to function. To enable Continuous HR
tracking go to Settings > General Settings > Continuous HR tracking and select On or Night-time only.
Tighten the wristband firmly around your wrist. The sensor on the back of the watch must be in constant touchwith your skin. For more detailed wearing instructions, see Wrist-based heart rate measurement.
3. Your watch detects when you fall asleep, when you wake up and how long you spent sleeping. The Sleep Plus
Stages measurement is based on recording the movements of your non-dominant hand with a built-in 3D
acceleration sensor and recording your heart’s beat-to-beat interval data from your wrist with an optical heart
rate sensor.
4. In the morning you can see your sleep score (1-100) from your watch. You get sleep stages information (lightsleep, deep sleep, REM sleep) and a sleep score after one night, including feedback on sleep themes (amount,solidity and regeneration). After the third night, you get a comparison to your usual level.
5. You can record your own perception of your sleep quality in the morning by rating it on your watch or in the Flowapp. Your own rating is not taken into account in the sleep charge calculation, but you can record your own
perception and compare it to the sleep charge assessment you get.

Sleep data on your watch40

When you wake up you can access your sleep details via the Nightly Recharge watch face. Tap
the display to open the Nightly recharge status details and then tap Open under Sleep charge
details.
You can also stop the sleep tracking manually. Already awake? is shown on the sleep watch
face when your watch has detected a minimum of four hours of sleep. Tap the Alreadyawake? text to tell the watch that you're awake and it will ask you if you want to stop sleep
tracking. Confirm by tapping
and the watch summarizes your sleep instantly.
The sleep charge details view displays the following information:
1. Sleep score status graph
2. Sleep score (1-100) A score that summarizes your sleep time and sleep quality into asingle number.
3. Sleep charge = Sleep score compared to your usual level. Scale: much below usual –below usual – usual – above usual – much above usual.
4. Sleep time tells you the total duration between when you fell asleep and when you wokeup.
5. Actual sleep (%) tells the time spent asleep between the time you fell asleep and when
you woke up. More specifically, it is your sleep time minus the interruptions. Only thetime you actually spend asleep is included in actual sleep.
6. Continuity (1-5): Sleep continuity is a rating of how continuous your sleep time was.
Sleep continuity is evaluated on a scale from one to five: fragmented – fairly
fragmented – fairly continuous – continuous – very continuous.
7. Long interruptions (min) tells the time you spent awake during the interruptions longer
than one minute. During a normal night's sleep there are numerous short and longinterruptions when you actually awaken from your sleep. Whether you remember theseinterruptions or not depends on their duration. The shorter ones we don’t usuallyremember. The longer ones, for instance when one might get up for a sip of water, we
can remember. Interruptions are illustrated as yellow bars on your sleep timeline.
8. Sleep cycles: A normal sleeper typically goes through 4-5 sleep cycles over the courseof a night. This equals to a sleep time of approximately 8 hours.
9. REM sleep %: REM stands for rapid eye movement. REM sleep is also called
paradoxical sleep as your brain is active but your muscles are inactive to avoid actingout dreams. Just as deep sleep restores your body, REM sleep restores your mind, andenhances memory and learning.
10. Deep sleep %: Deep sleep is the stage of sleep in which it is hard to be awakened since
your body is less responsive to environmental stimuli. Most deep sleep occurs during
the first half of the night. This sleep stage restores your body and supports yourimmune system. It also affects certain aspects of memory and learning. The stage ofdeep sleep is also called slow wave sleep.
11. Light sleep %: Light sleep serves as a transition stage between wakefulness and the
deeper stages of sleep. You can be easily awoken from light sleep since yourresponsiveness to the environmental stimuli remains quite high. Light sleep also
promotes mental and physical recovery, although REM and deep sleep are the mostimportant sleep stages in that regard.

Sleep data in the Flow app and web service

41

How you sleep is always individual — instead of comparing your sleep stats to others, follow your own long-term
sleeping patterns to get a full understanding of how you sleep. Sync your watch with the Flow app after waking up to
see your last night’s sleep data in Polar Flow. Follow your sleep on a daily and weekly basis in the Flow app, and see
how your sleeping habits and activity during the day affect your sleep.
Choose Sleep from the Flow app menu to see your sleep data. In the Sleep structure view you see how your sleep has
progressed through different sleep stages (light sleep, deep sleep and REM sleep) and any interruptions to your sleep.
Usually sleep cycles proceed from light sleep into deep sleep and then to REM sleep. Typically, a night's sleep consistsof 4 to 5 sleep cycles. This equals to approximately 8 hours of sleep. During a normal night's sleep there are numerous
short and long interruptions. The long interruptions are displayed with the tall orange bars in the sleep structure graph.

​
The six components of the sleep score are grouped under three themes: amount (sleep time), solidity (longinterruptions, continuity and actual sleep) and regeneration (REM sleep and deep sleep). Each bar in the graphrepresents the score for each component. Sleep score is the average of these scores. By choosing the weekly view you
can see how your sleep score and sleep quality (solidity and regeneration themes) vary during the week.

42

The Sleep rhythm section provides a weekly view of your sleep time and sleep stages.

To view your long-term sleep data with sleep stages in the Flow web service go to Progress, and choose the Sleep
report tab.
Sleep report gives you a long-term view to your sleep patterns. You can choose to view your sleep details for a 1month, 3-month or 6-month period. You’re able to see averages for the following sleep data: fell asleep, woke up, sleep
time, REM sleep, deep sleep and interruptions to your sleep. You can view a nightly breakdown of your sleep data byhovering your mouse over the sleep graph.

43

​
Learn more about the Polar Sleep Plus Stages in this in-depth guide.

FITSPARK™ DAILY TRAINING GUIDEThe FitSpark™ training guide offers ready-made daily on-demand workouts available easily right on your watch. The
workouts are built to match your fitness level, training history and your recovery and readiness, based on your Nightly
Recharge status from the previous night. FitSpark gives you 2-4 different workout options every day: one that suits you
best and 1-3 other options to choose from. You get a maximum of four suggestions per day and there are 19 different
workouts in total. Suggestions include workouts from the cardio, strength and supportive training categories.
FitSpark workouts are ready-made training targets defined by Polar. The workouts include instructions on how to
perform the exercises and real-time step-by-step guidance to ensure you exercise safely and with proper technique. All
workouts are time-based, and they are adjusted based on your current fitness level, making the sessions suitable foreveryone, regardless of fitness level. The FitSpark workout suggestions are updated after each training session(including training sessions done without FitSpark), at midnight and when you wake up. FitSpark keeps your training
versatile with different types of daily workouts to choose from.

How is your fitness level determined?
Your fitness level is determined for every workout suggestion based on your:lllTraining history (average weekly heart rate zone realization from the previous 28 days)
VO2max (from the Fitness test on your watch)
Training backgroundYou can start using the feature without any training history. However, FitSpark will work optimally after 7 days of use.
The higher the fitness level is, the longer the durations of the training targets are. The most demanding
strength targets are not available at low fitness levels.

What type of exercises are included in the training categories?

44

In cardio sessions you’re guided to train in different heart rate zones for different durations. Sessions include timebased warm-up, work and cool-down phases. Cardio sessions can be completed with any sport profile on your watch.
Strength sessions are circuit training type workouts consisting of strength training exercises with time-based
guidance. Bodyweight workouts can be done using your own body as resistance - there is no need for additional
weights. In circuit training workouts you need a bumper plate, a kettlebell or dumbbells to perform the exercises.
Supportive sessions are circuit training type workouts consisting of strength and mobility exercises with time-based
guidance.

FitSpark on your watch
In time view, swipe left or right to navigate to the FitSpark watch face.
The Fitspark watch face includes the following views for different training categories:

PROGRAM WATCH FACE: If you have active an Running Program in Polar Flow your FitSpark suggestions
are based on the Running Program training targets.
Tap the FitSpark watch face to see the most suitable workout for you based on your training history and fitness level.
Tap the suggested workout to see detailed breakdown of the workout or tap More to see other optional workout
suggestions. Swipe up to see the exercises included in the workout (strength and supportive workouts) and tap theindividual exercise to see detailed instructions on how to perform the exercise. Tap Start to select the training target.
Tap the sport profile to start the training target.

45During training
Your watch gives you guidance during training, which includes training information, time-based phases with heart ratezones for cardio targets and time-based phases with exercises for strength and supportive targets.
Strength training and supportive training sessions are based on ready-made workout plans with exercise animations
and real-time step-by-step guidance. All sessions include timers and vibrations that let you know when it's time toswitch to the next phase. Continue each movement for 40 seconds, then rest until the minute is full and start the next
movement. When you’ve completed all rounds of the first set, start the next set manually. You can end a training
session any time you like. You cannot skip or re-arrange training phases.

46

Backlight always on during training: Swipe down from the top of the display to pull down the Quicksettings menu. Tap the Backlight icon to select Always on or Automatic. With always on the watch
display will be illuminated throughout your training session. The backlight setting will default back toautomatic after you finish your training session. Please note that selecting always on will drain yourbattery much faster than the default setting.

Training results on your watch and in Polar Flow
You'll get a summary of your training session on your watch right after you've finished the session. You'll get a moredetailed analysis in the Polar Flow app or in the Polar Flow web service. For cardio training targets you get a basic
training result, which shows the phases of the session with heart rate data. For strength and supportive training
targets you get detailed training results, which include your average heart rate and time spent on each exercise. These
are displayed as a list, and each exercise is also displayed on the heart rate curve.

Training may include some risk. Before beginning a regular training program please read the Minimizing
risks when training guidance.

47

SERENE™ GUIDED BREATHING EXERCISE​Serene™ is a guided deep breathing exercise that helps you relax your body and mind and manage stress. Serene
guides you to breathe at a slow, regular rhythm – six breaths per minute, which is the optimal breathing rate for stressrelieving effects. When you breathe slowly, your heart beat starts to synchronize with the rhythm of your breathing andyour heart’s beat-to-beat intervals start to vary more.
During the breathing exercise your watch helps you maintain a regular slow breathing rhythm with an animation on thewatch display and by vibrating. Serene measures your body’s response to the exercise and gives you real-time
biofeedback on how you're doing. After the exercise, you get a summary of the time you spent on the three serenity
zones. The higher the zone, the better the synchronization with the optimal rhythm was. The more time you spend in thehigher zones, the more benefits you can expect to feel in the long-term. When you use the Serene breathing exercise
regularly, it can help you manage stress, improve the quality of your sleep and give you a sense of improved overall
well-being.

Serene breathing exercise on your watch
The Serene breathing exercise guides you to breathe deeply and slowly to calm down the body and mind. When you
breathe slowly, your heart beat starts to synchronize with the rhythm of your breathing. Your heart's beat-to-beatintervals vary more when your breathing is deeper and slower. Deep breathing produces measurable responses in theheart’s beat-to-beat intervals. When you breath in, intervals between consecutive heart beats shorten (heart rate
speeds up) and when you breath out, intervals between consecutive heart beats lengthen (heart rate slows down). The
variance of your heart's beat-to-beat intervals is greatest when you are closest to the 6 breathing cycles per minuterhythm (inhale + exhale = 10 seconds). This is the optimal rate for stress-relieving effects. This is why your success ismeasured not only from the synchronization, but also from how close you were to the optimal breathing rate.
The default duration of Serene breathing exercise is 3 minutes. You can adjust the duration of the breathing exercise inrange between 2-20 minutes. You can also adjust inhale and exhale durations if needed. Fastest breathing frequency
can be 3 seconds for inhale and 3 seconds for exhale resulting 10 breaths per minute. Slowest breathing frequency is
5 seconds for inhale and 7 seconds for exhale resulting 5 breaths per minute.

Check that your position allows you to keep your arms relaxed and your hands still throughout the entire breathing
exercise. This allows you to relax properly and ensures that your Polar watch can accurately measure the effects ofthe session.
1. Wear your watch snugly just behind the wrist bone.
2. Sit or lie down comfortably.
3. On your watch, choose Serene and then choose Start to start breathing exercise. Exercise starts with a 15
seconds preparatory phase.
4. Follow the breathing guidance on the display or through the vibration.
5. You can end the exercise by pressing the button at any time.

48

6. The main guiding element in the animation changes color according to which serenity zone you're currently in.
7. After the exercise, you'll see your results displayed on your watch as time spent in the different serenity zones.

The serenity zones are Amethyst, Sapphire and Diamond. The serenity zones tell you how well your heartbeat andbreathing are in sync and how close you are to the optimal breathing rate of six breaths per minute. The higher thezone, the better the synchronization with the optimal rhythm. For the highest serenity zone, Diamond, you need tosustain a slow target rhythm of around six breaths per minute, or slower. The more time you spend in the higher zones,
the more benefits you can expect to feel in the long-term.​

Breathing exercise result
After the exercise, you get a summary of the time you spent on the three serenity zones.

Learn more about the Serene™ guided breathing exercise in this in-depth guide.

FITNESS TEST WITH WRIST-BASED HEART RATEThe Polar Fitness Test with wrist-based heart rate is an easy, safe and quick way to estimate your aerobic(cardiovascular) fitness at rest. It's a simple 5-minute fitness level assessment that gives you an estimate of yourmaximal oxygen uptake (VO2max). The Fitness Test calculation is based on your resting heart rate, heart rate variability
and your personal information: gender, age, height, weight, and self-assessment of your physical activity level called thetraining background. The Polar Fitness Test is developed for use by healthy adults.
Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The better youraerobic fitness, the stronger and more efficient your heart is. Good aerobic fitness has many health benefits. For
example, it helps in decreasing the risk of high blood pressure and your risk of cardiovascular diseases and stroke. If you
want to improve your aerobic fitness it takes, on average, six weeks of regular training to see a noticeable change in yourfitness test result. Less fit individuals see progress even more rapidly. The better your aerobic fitness, the smaller the
improvements in your result.
Aerobic fitness is best improved by training types that use large muscle groups. Such activities include running, cycling,
walking, rowing, swimming, skating, and cross-country skiing. To monitor your progress, start by performing the test a
couple of times during the first two weeks in order to get a baseline value, and then repeat the test approximately once amonth.
To make sure the test results are reliable, the following basic requirements apply:l

You can perform the test anywhere - at home, at the office, at a health club - provided the testing environment ispeaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no other people talking to
you.

49

l
l
l
l

Always take the test in the same environment and at the same hour.
Avoid eating a heavy meal or smoking 2-3 hours prior to testing.
Avoid heavy physical exertion, alcohol, and pharmaceutical stimulants on the test day and the previous day.
You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.

Before the test
Before starting the test, make sure your physical settings including training background are accurate in Settings >Physical settings.
Wear your watch snugly on top of your wrist, at least a finger’s width up from the wrist bone. The heart rate sensor on
the back of your watch must be in constant touch with your skin.

Performing the test
To perform the fitness test, press the button and swipe down to find Fitness Test. First, tap Fitness Test and then on
Relax and start the test.
llWhen heart rate is found, your current heart rate and Lie down & relax is shown on the display. Stay relaxed andlimit body movements and communication with other people.
You can interrupt the test in any phase by pressing the button. Test canceled is shown.

If the watch cannot receive your heart rate signal, the message Test failed is shown. In which case, you should checkthat the heart rate sensor on the back of the watch is in constant touch with your skin. See Wrist-based heart ratemeasurement for detailed instructions on wearing your watch when measuring heart rate from your wrist.

Test results
When the test is over, your watch notifies you by vibrating and shows a description of your fitness test result and yourestimated VO2max.
Update to VO22max to physical settings? is shown.
lTap

to save the value to your Physical settings.

lTap

to cancel only if you know your recently measured VO2max value, and if it differs more than one fitnesslevel class from the result.
Your latest test result is shown in Tests > Fitness test > Latest result. Only your most recently performed test result isshown.
For a visual analysis of your Fitness test results, go to the Flow web service and select the test from your Diary to view
details from it.
Your watch syncs with the Flow app automatically after the test if your phone is within the Bluetooth range.
Fitness level classes
Men
Age / Years

Very low

Low

Fair

Moderate

Good

Very good

Elite

20-24

< 32

32-37

38-43

44-50

51-56

57-62

> 62

25-29

< 31

31-35

36-42

43-48

49-53

54-59

> 59

30-34

< 29

29-34

35-40

41-45

46-51

52-56

> 56

35-39

< 28

28-32

33-38

39-43

44-48

49-54

> 54

50

Age / Years

Very low

Low

Fair

Moderate

Good

Very good

Elite

40-44

< 26

26-31

32-35

36-41

42-46

47-51

> 51

45-49

< 25

25-29

30-34

35-39

40-43

44-48

> 48

50-54

< 24

24-27

28-32

33-36

37-41

42-46

> 46

55-59

< 22

22-26

27-30

31-34

35-39

40-43

> 43

60-65

< 21

21-24

25-28

29-32

33-36

37-40

> 40

Women
Age / Years

Very low

Low

Fair

Moderate

Good

Very good

Elite

20-24

< 27

27-31

32-36

37-41

42-46

47-51

> 51

25-29

< 26

26-30

31-35

36-40

41-44

45-49

> 49

30-34

< 25

25-29

30-33

34-37

38-42

43-46

> 46

35-39

< 24

24-27

28-31

32-35

36-40

41-44

> 44

40-44

< 22

22-25

26-29

30-33

34-37

38-41

> 41

45-49

< 21

21-23

24-27

28-31

32-35

36-38

> 38

50-54

< 19

19-22

23-25

26-29

30-32

33-36

> 36

55-59

< 18

18-20

21-23

24-27

28-30

31-33

> 33

60-65

< 16

16-18

19-21

22-24

25-27

28-30

> 30

The classification is based on a literature review of 62 studies where VO2max was measured directly in healthy adultsubjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC. Aerobic fitness norms formales and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, 1990.

VO2maxA clear link exists between maximal oxygen consumption (VO2max) of the body and cardiorespiratory fitness because
oxygen delivery to tissues is dependent on lung and heart function. VO2max (maximal oxygen uptake, maximal aerobic
power) is the maximal rate at which oxygen can be used by the body during maximal exercise; it is related directly to the
maximal capacity of the heart to deliver blood to the muscles. VO2max can be measured or predicted by fitness tests(e.g. maximal exercise tests, submaximal exercise tests, Polar Fitness Test). VO2max is a good index ofcardiorespiratory fitness and a good predictor of performance capability in endurance events such as distance running,
cycling, cross-country skiing, and swimming.
VO2max can be expressed either as milliliters per minute (ml/min = ml ■ min-1) or this value can be divided by the
person’s body weight in kilograms (ml/kg/min = ml ■ kg-1■ min-1).

TRAINING LOAD PRO™
The Training Load Pro™ feature measures how your training sessions strain your body and helps to understand how it
impacts your performance. The Training Load Pro gives you a training load level for your cardiovascular system Cardioload, and with Perceived load you can rate how strained you feel. When you know how strained each body system is,you can optimize your training by working the right system at the right time.

51

Cardio load
Cardio load is based on training impulse calculation (TRIMP), a commonly accepted and scientifically proven method toquantify training load. Your Cardio load value tells you how much strain your training session put on your cardiovascularsystem. The higher the Cardio load, the more strenuous the training session was for the cardiovascular system. Cardio
load is calculated after every workout from your heart rate data and session duration.
Perceived loadYour subjective feeling is one useful method of estimating training load for all sports. The Perceived load is a value thattakes into account your own subjective experience of how demanding your training session was and the duration ofyour session. It's is quantified with Rate of Perceived Exertion (RPE), a scientifically accepted method to quantify
subjective training load. Using the RPE scale is especially useful for sports where measuring training load based onheart rate alone has its limitations, for example strength training.
Rate your session in the Flow mobile app to get your Perceived load for the session. You can choose froma scale from 1-10, in which 1 is very, very easy and 10 is maximum effort.

Training load from a single session
Your training load from a single session is shown in the summary of your training session on your watch, in the Flow app
and in the Flow web service.
You'll get an absolute training load number for each measured load. The higher the load, the more strain it caused toyour body. In addition, you can see a visual bullet scale interpretation and a verbal description of how hard your training
load from the session was compared to your 90 days training load average.

The scale of bullets and verbal descriptions adapts according to your progress: the smarter you train, the higher loads
you tolerate. As your fitness and tolerance for training improves, a training load that was ranked worth 3 bullets(Medium) a couple of months ago, could rank for only 2 bullets (Low) later on. This adaptive scale reflects the fact thatthe same kind of training session can have a different impact on your body depending on your current condition.
Very highHigh
MediumLow
Very low52

Strain and Tolerance
In addition to the Cardio load from individual training sessions, the new Training Load Pro feature measures your shortterm Cardio load (Strain) and long term Cardio load (Tolerance).
Strain shows you how much you have strained yourself with training lately. It shows your average daily load from thepast 7 days.
Tolerance describes how prepared you are to endure cardio training. It shows your average daily load from the past 28
days. To improve your tolerance for cardio training, you need to slowly increase your training over a longer period oftime.

Cardio load status
Cardio load status looks at the relation between your Strain and Tolerance and based on that shows you whether you
are in a detraining, maintaining, productive or overreaching Cardio load status. Cardio load status guides you in
evaluating the impact your training has on your body and how it affects your progress. Knowing how your past training
affects your performance today allows you to keep your total training volume in control and optimize the timing oftraining at different intensities. Seeing how your training status changes after a session helps you understand how
much load was caused by the session.

Long term analysis in the Flow app and web service
In the Flow app and web service you can follow how your Cardio Load builds up over time and see how your Cardio
loads have varied over the past week or months. To view your Cardio Load Buildup in the Flow app, tap the vertical threedots icon in the training summary (Training Load Pro module).

53

To view your Cardio load status and Cardio load buildup in the Flow web service, go to Progress > Cardio Load report.

Cardio load status
Overreaching (Load much higher than usual):
Productive (Load slowly increasing)
Maintaining (Load slightly lower than usual)
Detraining (Load way lower than usual)
The red bars illustrate the cardio load from your training sessions. The higher the bar, the harder the session wason your cardio system.
The background colors show how hard a session was compared to your session average from the past 90 days,
just like the scale of five bullets and verbal descriptions (Very low, Low, Medium, High, Very high).
Strain shows how much you have strained yourself with training lately. It shows your average daily cardio loadfrom the past 7 days.

54Tolerance describes how prepared you are to endure cardio training. It shows your average daily cardio load fromthe past 28 days. To improve your tolerance for cardio training, slowly increase your training over a longer periodof time.

POLAR RUNNING PROGRAM
Polar Running program is a personalized program based on your fitness level, designed to make sure that you train rightand avoid overreaching. It’s intelligent, and adapts based on your development, and lets you know when it might be agood idea to cut back a little and when to step it up a notch. Each program is tailored for your event, taking your personal
attributes, training background and preparation time into account. The program is free, and available in the Polar Flow
web service at flow.polar.com.
Programs are available for 5k, 10k, half marathon and marathon events. Each program has three phases: Base building,
Build-up and Tapering. These phases are designed to gradually develop your performance, and make sure you’re readyon race day. Running training sessions are divided into five types: easy jog, medium run, long run, tempo run andinterval. All sessions include warm-up, work, and cool-down phases for optimal results. In addition, you can choose to dostrength, core, and mobility exercises to support your development. Each training week consists of two to five runningsessions, and the total running training session duration per week varies from one to seven hours depending on yourfitness level. The minimum duration for a program is 9 weeks, and the maximum is 20 months.
Learn more about the Polar Running Program in this in-depth guide. Or read more about how to get started with theRunning Program.
To see a video, click on one of the following links:
Get Started
How to use

Create a Polar Running Program
1.
2.
3.
4.
5.
6.
7.
8.

Log into the Flow web service at flow.polar.com.
Choose Programs from the Tab.
Choose your event, name it, set the event date, and when you wish to start the program.
Fill in the physical activity level questions.*
Choose if you want to include supporting exercises in the program.
Read and fill in the physical activity readiness questionnaire.
Review your program, and adjust any settings if necessary.
When you’re done, choose Start program.

*If four weeks of training history is available, these will be pre-filled.

Start a running target
Before starting a session, make sure you’ve synced your training session target to your device. The sessions are synced
to your device as training targets.
To start a training target scheduled for the current day:
1. Enter the pre-training mode by pressing first the button and then tapping Start training.
2. You'll be prompted to start a training target you've scheduled for the day.

55

3. Tap

to view the target information.

4. Press the button to return to pre-training mode, and choose the sport profile you want to use.
5. When the watch has found all the signals, tap the display. Recording started is displayed and you can start
training.

Follow your progress
Sync your training results from your device to the Flow web service via the USB cable or the Flow app. Follow yourprogress from the Programs tab. You’ll see an overview of your current program, and how you’ve progressed.

RUNNING INDEX
Running Index offers an easy way to monitor running performance changes. The Running index score is an estimate ofyour maximal aerobic running performance (VO2max). By recording your Running Index over time, you see how efficient
your running is and how you improve your running performance. Improvement means that running at a given pacerequires less of an effort, or that your pace is faster at a given level of exertion.
To receive the most accurate information on your performance, make sure you have set your HRmax value.
Running Index is calculated during every training session when heart rate and the GPS function is on and when thefollowing requirements apply:llSport profile used is a running type sport (Running, Road Running, Trail running etc.)
Pace should be 6 km/h / 3.7 mph or faster and duration 12 minutes minimum.

Calculation begins when you start recording the session. During a session, you may stop twice, for example, at traffic
lights without interrupting the calculation. After your session, your watch displays a Running Index value and stores theresult in the training summary.
You can view your Running Index in the summary of your training session on your watch. Follow yourprogress and see race time estimations in the Polar Flow web service.
Compare your result to the table below.

Short-term analysis
Men
Age/Years

Very low

Low

Fair

Moderate

Good

Very good

Elite

20-24

< 32

32-37

38-43

44-50

51-56

57-62

> 62

25-29

< 31

31-35

36-42

43-48

49-53

54-59

> 59

30-34

< 29

29-34

35-40

41-45

46-51

52-56

> 56

35-39

< 28

28-32

33-38

39-43

44-48

49-54

> 54

40-44

< 26

26-31

32-35

36-41

42-46

47-51

> 51

45-49

< 25

25-29

30-34

35-39

40-43

44-48

> 48

50-54

< 24

24-27

28-32

33-36

37-41

42-46

> 46

55-59

< 22

22-26

27-30

31-34

35-39

40-43

> 43

60-65

< 21

21-24

25-28

29-32

33-36

37-40

> 40

Women

56

Age/Years

Very low

Low

Fair

Moderate

Good

Very good

Elite

20-24

< 27

27-31

32-36

37-41

42-46

47-51

> 51

25-29

< 26

26-30

31-35

36-40

41-44

45-49

> 49

30-34

< 25

25-29

30-33

34-37

38-42

43-46

> 46

35-39

< 24

24-27

28-31

32-35

36-40

41-44

> 44

40-44

< 22

22-25

26-29

30-33

34-37

38-41

> 41

45-49

< 21

21-23

24-27

28-31

32-35

36-38

> 38

50-54

< 19

19-22

23-25

26-29

30-32

33-36

> 36

55-59

< 18

18-20

21-23

24-27

28-30

31-33

> 33

60-65

< 16

16-18

19-21

22-24

25-27

28-30

> 30

The classification is based on a literature review of 62 studies where VO2max was measured directly in healthy adultsubjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC. Aerobic fitness norms formales and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, 1990.
There may be some daily variation in the Running Indexes. Many factors influence Running Index. The value you receive
on a given day is affected by changes in running circumstances, for example different surface, wind or temperature, in
addition to other factors.

Long-term analysis
The single Running Index values form a trend that predicts your success in running certain distances. You can find yourRunning Index report in the Polar Flow web service under the PROGRESS tab. The report shows you how your running
performance has improved over a longer time period. If you're using the Polar Running program to train for a running
event, you can follow your Running Index progress to see how your running is improving towards the goal.
The following chart estimates the duration that a runner can achieve in certain distances when performing maximally.
Use your long-term Running Index average in the interpretation of the chart. The prediction is best for those Running
Index values that have been received at speed and running circumstances similar to the target performance.
Running Index

Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km (h:m- 42.195 km (h:mm:ss)
m:ss)

36

1800

0:36:20

1:15:10

2:48:00

5:43:00

38

1900

0:34:20

1:10:50

2:38:00

5:24:00

40

2000

0:32:20

1:07:00

2:29:30

5:06:00

42

2100

0:30:40

1:03:30

2:21:30

4:51:00

44

2200

0:29:10

1:00:20

2:14:30

4:37:00462300

0:27:50

0:57:30

2:08:00

4:24:00

48

2400

0:26:30

0:55:00

2:02:00

4:12:00

50

2500

0:25:20

0:52:40

1:57:00

4:02:00

52

2600

0:24:20

0:50:30

1:52:00

3:52:0054

2700

0:23:20

0:48:30

1:47:30

3:43:00

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Running Index

Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km (h:m- 42.195 km (h:mm:ss)
m:ss)

56

2800

0:22:30

0:46:40

1:43:30

3:35:00

582900

0:21:40

0:45:00

1:39:30

3:27:0060

3000

0:20:50

0:43:20

1:36:00

3:20:00623100

0:20:10

0:41:50

1:32:30

3:13:0064

3200

0:19:30

0:40:30

1:29:30

3:07:00663300

0:18:50

0:39:10

1:26:30

3:01:00683350

0:18:20

0:38:00

1:24:00

2:55:00703450

0:17:50

0:36:50

1:21:30

2:50:00723550

0:17:10

0:35:50

1:19:00

2:45:0074

3650

0:16:40

0:34:50

1:17:00

2:40:00763750

0:16:20

0:33:50

1:14:30

2:36:00783850

0:15:50

0:33:00

1:12:30

2:32:00

TRAINING BENEFIT
Training Benefit gives you textual feedback on the effect of each training session helping you to better understand theeffectiveness of your training. You can see the feedback in Flow app and Flow web service. To get the feedback, youneed to have trained at least a total of 10 minutes in the heart rate zones.
Training Benefit feedback is based on heart rate zones. It reads into how much time you spend and how many calories
you burn in each zone.
The descriptions of different training benefit options are listed in the table below
Feedback

Benefit

Maximum training+

What a session! You improved your sprint speed and the nervous system of yourmuscles, which make you more efficient. This session also increased your resistance tofatigue.

Maximum training

What a session! You improved your sprint speed and the nervous system of yourmuscles, which make you more efficient.

Maximum & Tempo training

What a session! You improved your speed and efficiency. This session also significantly
developed your aerobic fitness and your ability to sustain high intensity effort for longer.

Tempo & Maximum training

What a session! You significantly improved your aerobic fitness and your ability to sustain high intensity effort for longer. This session also developed your speed and efficiency.

Tempo training+

Great pace in a long session! You improved your aerobic fitness, speed, and ability tosustain high intensity effort for longer. This session also increased your resistance tofatigue.

Tempo training

Great pace! You improved your aerobic fitness, speed, and ability to sustain high intensity effort for longer.

Tempo & Steady state train- Good pace! You improved your ability to sustain high intensity effort for longer. This ses-58

Feedbacking

Benefitsion also developed your aerobic fitness and the endurance of your muscles.

Steady state & Tempo train- Good pace! You improved your aerobic fitness and the endurance of your muscles. Thising
session also developed your ability to sustain high intensity effort for longer.
Steady state training +Excellent! This long session improved the endurance of your muscles and your aerobic
fitness. It also increased your resistance to fatigue.

Steady state training

Excellent! You improved the endurance of your muscles and your aerobic fitness.

Steady state & Basic training, long

Excellent! This long session improved the endurance of your muscles and your aerobic
fitness. It also developed your basic endurance and your body's ability to burn fat during
exercise.

Steady state & Basic training

Excellent! You improved the endurance of your muscles and your aerobic fitness. Thissession also developed your basic endurance and your body's ability to burn fat during
exercise.

Basic & Steady state training, long

Great! This long session improved your basic endurance and your body's ability to burnfat during exercise. It also developed the endurance of your muscles and your aerobic fitness.

Basic & Steady state training

Great! You improved your basic endurance and your body's ability to burn fat during exercise. This session also developed the endurance of your muscles and your aerobic fitness.

Basic training, long

Great! This long, low intensity session improved your basic endurance and your body's
ability to burn fat during exercise.

Basic training

Well done! This low intensity session improved your basic endurance and your body's
ability to burn fat during exercise.

Recovery training

Very nice session for your recovery. Light exercise like this allows your body to adapt toyour training.

SMART CALORIESThe most accurate calorie counter on the market calculates the number of calories burned based on your individual
data:
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Body weight, height, age, gender
Individual maximum heart rate (HRmax)
The intensity of your training or activity
Individual maximal oxygen uptake (VO2max)

The calorie calculation is based on an intelligent combination of acceleration and heart rate data. The calorie calculation
measures your training calories accurately.
You can see your cumulative energy expenditure (in kilocalories, kcal) during training sessions, and your total
kilocalories of the session afterwards. You can also follow your total daily calories.

CONTINUOUS HEART RATEThe Continuous heart rate feature measures your heart rate around the clock. It enables a more accurate measurementof daily calorie consumption and your overall activity because also physical activities with very little wrist movement,such as cycling, can now be tracked.

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Continuous heart rate on your watch
You can turn the Continuous heart rate feature on, off or to night-time only mode on your watch in Settings > General
settings > Continuous HR tracking. If you choose Night-time only mode, set heart rate tracking to begin at the earliest
time you might go to bed.
The feature is on by default. Keeping the Continuous Heart Rate feature on in your watch will drain thebattery quicker. Continuous heart rate tracking needs to be enabled for Nightly Recharge to function. If you
want to save battery and still use Nightly Recharge, set the continuous heart rate tracking to be on only atnight.
In time view, swipe left or right to navigate to the heart rate watch face. Tap the display to open detailed view.
When the feature is on, the watch continuously measures your heart rate and displays it on theHeart rate watch face. When opening the details, you can check your highest and lowest heart
rate readings of the day and also view what your lowest heart rate reading of the previous nightwas.
The watch tracks your heart rate in 5-minute intervals and records the data for later analysis in
the Flow app or web service. If the watch detects that your heart rate is elevated, it starts torecord your heart rate continuously. Continuous recording can also start based on your wrist
movements, for example, when you’re walking with a fast enough pace for at least one minute.
The continuous recording of your heart rate stops automatically when your activity level drops
low enough. When your watch detects that your arm is not moving or when your heart rate is notelevated it tracks your heart rate in 5-minute cycles to find your lowest reading of the day.
In some cases, it is possible that you’ve seen a higher or lower heart rate on your watch during
the day than is shown in the continuous heart rate summary as the highest or lowest reading ofyour day. This can happen if the reading you’ve seen falls outside the tracking interval.
The LEDs on the back of your watch are always on when the continuous heart ratefeature is on and the sensor on the back is in touch with your skin. For instructions
on how to wear your watch for accurate heart rate readings from the wrist, see
Wrist-based heart rate measurement.

You can follow the Continuous Heart Rate data in more detail and in longer periods in Polar Flow, either in web or in themobile app. Learn more about the Continuous Heart Rate feature in this in-depth guide.

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24/7 ACTIVITY TRACKINGYour watch tracks your activity with an internal 3D accelerometer that records your wrist movements. It analyzes thefrequency, intensity and regularity of your movements together with your physical information, allowing you to see how
active you really are in your everyday life, on top of your regular training. You should wear your watch on your nondominant hand to ensure you get the most accurate activity tracking.

Activity Goal
You'll get your personal activity goal when you set up your watch. The activity goal is based on your personal data andactivity level setting, which you can find on your watch (Settings > Physical settings > Activity level), in the Polar Flowapp or in the Polar Flow web service.
If you want to change your goal, open your Flow app, tap your name/profile photo in the menu view, and swipe down to
see Activity goal. Or go to flow.polar.com and sign in to your Polar account. Then click your name > Settings > Activity
goal. Choose one of the three activity levels that best describes your typical day and activity. Below the selection area,
you can see how active you need to be to reach your daily activity goal on the chosen level.
The time you need to be active during the day to reach your activity goal depends on the level you have chosen and theintensity of your activities. Meet your goal faster with more intense activities or stay active at a slightly more moderatepace throughout the day. Age and gender also affect the intensity you need to reach your activity goal. The younger you
are, the more intense your activity needs to be.

Activity data on your watch
In time view, swipe left or right to navigate to the Activity watch face.

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The circle around the watch face and the percentage below time and date show your progress
towards your daily activity goal. The circle fills with light blue color as you are active.

In addition, you can see the following details of your day’s accumulated activity:lll

Steps you've taken so far. The amount and type of body movements are registered and turned into an estimationof steps.
Active time tells you the cumulative time of body movements that benefit your health.
Calories you've burned through training, activity and BMR (Basal metabolic rate: the minimum metabolic activity
required to maintain life).

Inactivity alert
It's widely known that physical activity is a major factor in maintaining health. In addition to being physically active, it's
important to avoid prolonged sitting. Sitting for long periods of time is bad for your health, even on those days when you
train and gain enough daily activity. Your watch spots if you’re being inactive for too long during your day and this way
helps you to break up your sitting to avoid the negative effects it has on your health.
If you’ve been still for 55 minutes, you'll get an inactivity alert: It's time to move is shown along with a small vibration.
Stand up and find your own way to be active. Take a short walk, stretch, or do some other light activity. The message
goes away when you start moving or press the button. If you don't get active in five minutes, you'll get an inactivity
stamp, which you can see on the Flow app and Flow web service after syncing. The Flow app and Flow web service
show you the whole history of how many inactivity stamps you have received. This way you can check back on yourdaily routine and make changes towards a more active life.

Activity data in the Flow App and web service
With the Flow app you can follow and analyze your activity data on the go and sync it wirelessly from your watch to the
Flow web service. The Flow web service gives you the most detailed insight into your activity information. With the helpof the activity reports (under the REPORTS tab), you can follow the long-term trend of your daily activity. You can choose
to view either daily, weekly or monthly reports.
Learn more about the 24/7 Activity tracking feature in this in-depth guide.

ACTIVITY BENEFIT
Activity benefit gives you feedback on the health benefits that being active has given you, and also on what kind ofunwanted effects sitting for too long has caused to your health. The feedback is based on international guidelines andresearch on the health effects of physical activity and sitting behavior. The core idea is: the more active you are, themore benefits you get!

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Both the Flow app and Flow web service show the activity benefit of your daily activity. You can view the activity benefit
on daily, weekly and monthly basis. In the Flow web service, you can also view the detailed information on healthbenefits.

For more information, see 24/7 Activity Tracking.

SPORT PROFILESSport profiles are the sport choices you have on your watch. We have created four default sport profiles to your watch,but you can add new sport profiles in the Polar Flow app or web service and sync them to your watch, and this way
create a list of all your favorite sports.
You can also define specific settings for each sport profile. For example, you can create tailored training views for each
sport you do and choose what data you want to see when you train: just your heart rate or just speed and distance—
whatever suits you and your training needs and requirements best.
You can have a maximum of 20 sport profiles on your watch at a time. The number of sport profiles in Polar Flow mobile
app and Polar Flow web service is not limited.
For more information, see Sport Profiles in Flow.
Using the sport profiles makes it possible for you to keep up with what you've done and to see the progress you've madein different sports. See your training history and follow your progress in the Flow web service.
You can use Polar Ignite with Polar Club during group exercise classes in fitness clubs. Select one of theindoor sport profiles for the training session and make sure that the Heart rate visible to other device
feature is set on in the sport profile settings.

Please note that in a number of indoor sports, group sports and team sports profiles the HR visible to otherdevices setting is enabled by default. This means that compatible devices using Bluetooth Smart wirelesstechnology, e.g. gym equipment, can detect your heart rate. You can check which sport profiles haveBluetooth broadcasting enabled by default from the Polar Sport profiles list. You can enable or disable
Bluetooth broadcasting from sport profile settings.

HEART RATE ZONES
The range between 50% and 100% of your maximum heart rate is divided into five heart rate zones. By keeping yourheart rate within a certain heart rate zone you can easily control the intensity level of your workout. Each heart rate zone

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carries its own main benefits, and understanding these benefits will help you achieve the effect you want from yourworkout.
Learn more about the Heart Rate Zones: What are Heart Rate Zones?.

SPEED ZONESWith the speed/pace zones you can easily monitor speed or pace during your session, and adjust your speed/pace toachieve the targeted training effect. The zones can be used to guide the efficiency of your training during sessions, andhelp you mix up your training with different training intensities for optimal effects.

SPEED ZONES SETTINGS
The speed zone settings can be adjusted in the Flow web service. There are five different zones, and zone limits can be
manually adjusted or you can use the default ones. They are sport specific, allowing you to adjust the zones to best suiteach sport. The zones are available in running sports (including team sports that involve running), cycling sports as wellas rowing and canoeing.
Default
If you choose Default, you cannot change the limits. The default zones are an example of speed/pace zones for a
person with a relatively high fitness level.
Free
If you choose Free, all limits can be changed. For example, if you have tested your actual thresholds, such as anaerobic
and aerobic thresholds, or upper and lower lactate thresholds, you can train with zones based on your individual
threshold speed or pace. We recommend that you set your anaerobic threshold speed and pace as the minimum forzone 5. If you also use aerobic threshold, set that as the minimum of zone 3.

TRAINING TARGET WITH SPEED ZONES
You can create training targets based on speed/pace zones. After synchronizing the targets via FlowSync, you’ll receive
guidance from your training device during training.

DURING TRAINING
During your training you can view which zone you are currently training in and the time spent in each zone.

AFTER TRAINING
In the training summary on your watch, you'll see an overview of the time spent in each speed zone. After syncing,detailed visual speed zone information can be viewed in the Flow web service.

SPEED AND DISTANCE FROM THE WRISTYour watch measures speed and distance from your wrist movements with a built-in accelerometer. This feature comesin handy when running indoors or in places with limited GPS signals. For maximum accuracy make sure you’ve set yourhandedness and height correctly. Speed and distance from the wrist works best when running at a pace that is naturaland feels comfortable for you.
Wear your watch snugly on your wrist to avoid any shaking. To get consistent readings it should always be worn on thesame position on your wrist. Avoid wearing any other devices like watches, activity trackers or phone armbands on thesame arm. In addition, do not hold anything in the same hand like a map or a phone.
Speed and distance from the wrist is available in the following running type sports: Walking, Running, Jogging, Road
running, Trail running, Treadmill running, Track and field running and Ultra running. To see speed and distance during a64

training session, make sure you have speed and distance added to the training view of the sport profile you use whenrunning. This can be done in Sport Profiles in the Polar Flow mobile app or in the Flow web service.

SWIMMING METRICS
Swimming metrics help you analyze each swimming session, and follow your performance and progress in the long run.
To get the most accurate information, make sure your have set which hand you wear your watch on. You
can check that you’ve set which hand you wear your watch from the product settings in Flow.

POOL SWIMMING
When using the Swimming or Pool swimming profile, the watch records your swim distance, time and pace, stroke rate,
rest times and also identifies your swimming style. In addition, with the help of the SWOLF score you can keep track ofyour development.
Pace and Distance: The pace and distance measurements are based on pool length, therefore to get accurate data
always make sure you have set the correct pool length. Your watch recognizes when you turn, and uses this information
to give you accurate pace and distance.
Strokes: Your watch tells you how many strokes you take in a minute or per pool length. This information can be used tofind out more about your swimming technique, rhythm and timing.
Swimming Styles: Your watch recognizes your swimming style, and calculates style specific metrics as well as totals
for your whole session. Styles the watch recognizes:llllFreestyle
Backstroke
Breaststroke
Butterfly

SWOLF (short for swimming and golf) is an indirect measure of efficiency. SWOLF is calculated by adding together yourtime and the amount of strokes it takes you to swim a pool length. For instance, 30 seconds and 10 strokes to swim thelength of a pool will equal a SWOLF score of 40. Generally, the lower your SWOLF is for a certain distance and style, themore efficient you are.
SWOLF is highly individual, and thus should not be compared to SWOLF scores other people have swam. It’s rather apersonal tool that can help you improve and fine-tune your technique, and find an optimal efficiency for different styles.

Pool Length setting
It’s important that you choose the correct pool length, as it affects pace, distance and stroke calculation, as well as your
SWOLF score. The default lengths are 25 meters, 50 meters and 25 yards, but you can also set it manually to a custom
length. The minimum length that can be chosen is 20 meters/yards.

The chosen pool length is shown in pre-training mode. To change the pool length, tap the quick menu icon
access the Pool length setting and set the correct length.

toOPEN WATER SWIMMING
When using the Open water swimming profile, the watch records your swim distance, time and pace, stroke rate forfreestyle as well as your route.

Freestyle is the only style that the open water swimming profile recognizes.
Pace and Distance: Your watch uses GPS to calculate pace and distance during your swim.

65

Stroke rate for freestyle: Your watch records your average and maximum stroke rates (how many strokes you take perminute) for your session.
Route: Your route is recorded with GPS, and you can view it on a map after your swim in the Flow app and web service.
GPS does not work underwater, and because of this your route is filtered from GPS data acquired when your hand is outof the water or very close to the water surface. External factors such as water conditions and satellite positions canaffect the accuracy of the GPS data, and as a result data from the same route can vary from day to day.

MEASURING HEART RATE IN WATERYour watch automatically measures your heart rate from your wrist with the new Polar Precision Prime sensor fusion
technology, offering an easy and comfortable way to measure your heart rate while swimming. Although water may
prevent the wrist-based heart rate measurement from working optimally, the accuracy of Polar Precision Prime issufficient to allow you monitor your average heart rate and heart rate zones during your swimming sessions, get
accurate calorie burn readings, your Training Load from the session and the Training Benefit feedback based on yourheart rate zones.
To ensure the best possible accuracy of your heart rate data, it’s important to wear the watch snugly on your wrist (evenmore snugly than in other sports). See Training with wrist based heart rate for instructions on wearing your watch during
training.
Note that you can't use a Polar heart rate sensor with a chest strap with your watch when swimming
because Bluetooth doesn't work under water.

START A SWIMMING SESSION
1. Press the button to enter the main menu, choose Start training, and then browse to the Swimming, Poolswimming or Open water swimming profile.
2. When using the Swimming/Pool swimming profile, check that the pool length is correct (shown on the display).
To change the pool length, tap the quick menu icon
3. Press START to begin training recording.

and tap Pool length and set the correct length.

DURING YOUR SWIM
You can customize what is shown on the display in the sport profiles section in the Flow web service. The default
training views in the swimming sport profiles the following information:
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Your heart rate and the heart rate ZonePointerDistance
Duration
Rest time (Swimming and Pool swimming)
Pace (Open water swimming)
Heart rate graph
Average heart rate
Maximum heart rate
Time of day

AFTER YOUR SWIM
An overview of your swimming data is available in the training summary on your watch right after your session. You can
see the following information:

66

The date and time when your session started
The duration of the session
Swimming distance

Average heart rate
Maximum heart rate
Cardio Load

Heart rate zones

Calories
Fat burn % of calories

Average pace
Maximum pace

Stroke rate (how many strokes you take per minute)ll

Average stroke rate
Maximum stroke rate

Sync your watch with Flow for a more detailed visual representation of your swim including a detailed breakdown ofyour pool swimming sessions, your heart rate, pace and stroke rate curves.

PHONE NOTIFICATIONS
The phone notifications feature allows you to get alerts about incoming calls, messages and notifications from apps
onto your watch. You’ll get the same notifications on your watch that you get on your phone screen. Phone notifications
are available for iOS and Android phones.

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To use phone notifications, you need to have the Flow app running on your phone, and it also needs to be paired withyour watch. For instructions, see Pairing a mobile device with your watch.

Set phone notifications on
On your watch go to Settings > General settings > Phone notifications to set them on. Set phone notifications Off orOn, when not training. Note that you will not receive any notifications during training sessions.
You can also set the phone notifications on in the Flow app device settings. After setting the notifications on sync yourwatch with the Flow app.
Please note that when phone notifications are set on, the battery of your watch and phone will run out fasterbecause Bluetooth is continuously on.

Do not disturb
If you want to disable notifications and call alerts for a certain period of time, set do not disturb on. When it is on, you will
not receive any notifications or call alerts during the time period you have set.
On your watch go to Settings > General settings > Do not disturb. Choose Off, On or On (22.00 - 7.00), and the period
when do not disturb is on. Choose when it Starts at and Ends at.

VIEW NOTIFICATIONSWhenever you receive a notification your watch will vibrate and a red dot will appear at the bottom of the display. View
the notification by swiping up from the bottom of the display or by turning your wrist to look at the watch immediately
after the watch vibrates.
When receiving a call your watch will vibrate and show the caller. You can also answer or decline the call with yourwatch.
Phone notifications may function differently depending on the model of your Android phone.

CHANGEABLE WRISTBANDS
The changeable wristbands let you personalize your watch to match every situation and style so you can wear it all thetime and make the best use of the 24/7 activity tracking, continuous heart rate measurement and sleep tracking.
You can choose your favorite wristband from Polar’s selection or use any other watch band that uses 20 mm springbars.

CHANGING THE WRISTBAND
The wristband of your watch is quick and simple to change.
1.
2.
3.
4.

To detach a band, pull the quick-release knob inwards and pull the band away from the watch.
To attach a band, insert the pin (the opposite side of the quick-release knob) into the pin hole on the watch.
Pull the quick-release knob inwards and align the other end of the pin with the hole on the watch.
Release the knob to lock the band in place.

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COMPATIBLE SENSORS
Enhance your training experience, and achieve a more complete understanding of your performance with compatible
Bluetooth® sensors.
View a full list of compatible Polar sensors and accessories
Before taking a new sensor into use, it has to be paired with your watch. Pairing only takes a few seconds, and ensuresthat your watch receives signals from your sensors only, and allows disturbance-free training in a group. Before entering
an event or race, make sure that you do the pairing at home to prevent interference due to data transmission. For
instructions, see Pairing sensors with your watch.

POLAR H10 HEART RATE SENSOR
Monitor your heart rate with maximum precision with the Polar H10 heart rate sensor with a chest strap.
Although the Polar Precision Prime is the most accurate optical heart rate measurement technology there is and works
pretty much anywhere, in sports where it's more challenging to keep the sensor stationary on your wrist or where you
have pressure or movement in muscles or tendons near the sensor, the Polar 10 heart rate sensor gives you the bestheart rate accuracy. The Polar H10 heart rate sensor is more responsive to rapidly increasing or decreasing heart rate,
so it’s the ideal option also for interval type of training with quick sprints.
The Polar H10 heart rate sensor has an internal memory that allows you to record one training session with it without aconnected training device or a mobile training app close by. You just need to pair the H10 heart rate sensor with the
Polar Beat app and start the training session with the app. This way, you can for example record your heart rate fromyour swimming sessions with the Polar H10 heart rate sensor. For more information see the support pages for Polar
Beat and Polar H10 heart rate sensor.
When using the Polar H10 heart rate sensor during your cycling sessions, you can have your watch mounted to yourbike’s handlebars to easily view your training data while riding.

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PAIRING SENSORS WITH YOUR WATCH
Pair a heart rate sensor with your watch
When you're wearing a Polar heart rate sensor that's paired with your watch, the watch does not measureheart rate from the wrist.
1.
2.
3.
4.
5.
6.

Moisten the electrode areas of the strap.
Attach the connector to the strap.
Fasten the strap around your chest and adjust the strap to fit snugly.
On your watch, go to Settings > General Settings > Pair and sync and Tap Pair sensor or other device.
Touch your heart rate sensor with your watch and wait for it to be found.
Once the heart rate sensor is found, the device ID, for example, Polar H10 xxxxxxxx is displayed. Tap
to start

pairing.
7. Pairing done is displayed when you are done.

70POLAR FLOWPOLAR FLOW APP
In the Polar Flow mobile app, you can see an instant visual interpretation of your training and activity data. You can alsoplan your training in the app.

TRAINING DATAWith the Polar Flow app, you can easily access the information of your past and planned training sessions and create
new training targets. You can choose to create a quick target or a phased target.
Get a quick overview of your training, and analyze every detail of your performance right away. See weekly summaries ofyour training in the training diary. You can also share the highlights of you training with your friends with the Image
sharing function.

ACTIVITY DATA
See details of your 24/7 activity. Find out how much you're missing from your daily activity goal and how to reach it. See
steps, covered distance based on steps and burned calories.

SLEEP DATA
Follow your sleeping patterns to see if they’re affected by any changes in your daily life and find the right balance
between rest, daily activity and training. With the Polar Flow app, you can view the timing, amount, and quality of yoursleep.
You can set your preferred sleep time to define how long you aim to sleep every night. You can also rate your sleep.
You'll receive feedback on how you slept based on your sleep data, your preferred sleep time and your sleep rating.

SPORT PROFILES
You can add, edit, remove and reorganize sport profiles easily in the Flow app. You can have up to 20 sport profiles
active in Flow app and in your watch.
For more information, see Sport profiles in Polar Flow.

IMAGE SHARINGWith Flow app's image sharing function you can share images with your training data on them to most common social
media channels, like Facebook and Instagram. You can either share an existing photo or take a new one and customize
it with your training data. If you had GPS recording on during your training session, you can also share a snapshot of
your training route.
To see a video, click on the following link:
Polar Flow app | Sharing training results with a photo

START USING THE FLOW APP
You can set up your watch using a mobile device and the Flow app.
To start using the Flow app, download it from the App Store or Google Play onto your mobile device. For support andmore information about using the Polar Flow app, go to support.polar.com/en/support/Flow_app.
Before taking a new mobile device (smartphone, tablet) into use, it has to be paired with your watch. See Pairing for
more details.
Your watch syncs your training data to the Flow app automatically after your session. If your phone has an internet
connection, your activity and training data are also synced automatically to the Flow web service. Using the Flow app is71the easiest way to sync your training data from your watch with the web service. For information on syncing, see
Syncing.

For more information and instructions on Flow app features, visit Polar Flow app product support page.

POLAR FLOW WEB SERVICE
In the Polar Flow web service, you can plan and analyze your training in detail and learn more about your performance.
Set up and customize your watch to perfectly fit your training needs by adding sport profiles and editing their settings.
You can also share your training sessions with your friends, sign up for your club's classes and get a personalized
training program for a running event.
The Polar Flow web service also shows your daily activity goal completion percentage and the details of your activity,and helps you understand how your daily habits and choices affect your well-being.
You can set up your watch with your computer at flow.polar.com/start. There you are guided to download and install the
FlowSync software for syncing data between your watch and the web service, and to create a user account for the webservice. If you did the setup using a mobile device and the Flow app, you can log into the Flow web service with thecredentials you created in the setup.

DIARY
In Diary you can see your daily activity, sleep, planned training sessions (training targets), as well as review past training
results.

REPORTSIn Reports you can follow your development.
Training reports are a handy way to follow your progress in training over longer periods. In week, month and year reports
you can choose the sport for the report. In custom period, you can choose both the period and the sport. Choose thetime period and sport for report from the drop-down lists, and press the wheel icon to choose what data you want toview in the report graph.
With the help of the activity reports, you can follow the long-term trend of your daily activity. You can choose to view
either daily, weekly or monthly reports. In the activity report you can also see your best days regarding daily activity,
steps, calories and sleep from your chosen time period.

PROGRAMS
The Polar Running Program is tailored for your goal, based on Polar heart rate zones, taking your personal attributes andtraining background into account. The program is intelligent, it adapts along the way based on your development. The
Polar Running Programs are available for 5k, 10k, half marathon and marathon events, and consist of two to five running
exercises per week depending on the program. It’s super simple!
For support and more information about using the Flow web service, go to, support.polar.com/en/support/flow.

SPORT PROFILES IN POLAR FLOW
There are 14 default sport profiles on your watch. In the Polar Flow app or web service, you can add new sport profiles toyour sports list and edit their settings. Your watch can contain a maximum of 20 sport profiles. If you have over 20 sport
profiles in the Polar Flow app and web service, the first 20 in the list are transferred to your watch when syncing.
You can change the order of your sport profiles by dragging and dropping them. Choose the sport you want to move anddrag it into the place you want to put it in the list.
To see a video, click on one of the following links:

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Polar Flow app | Sport profile editing
Polar Flow web service | Sport Profiles

ADD A SPORT PROFILE
In the Polar Flow mobile app:
1. Go to Sport profiles.
2. Tap the plus sign in the upper right corner.
3. Choose a sport from the list. Tap Done on Android app. The sport is added to your sport profiles list.

In the Polar Flow web service:
1.
2.
3.
4.

Click your name/profile photo in the upper right corner.
Choose Sport Profiles.
Click Add sport profile, and choose the sport from the list.
The sport is added to your sport list.

You can’t create new sports yourself. The sports list is controlled by Polar, because each sport has certain
default settings and values, which affect, for example, the calorie calculation and the training load andrecovery feature.

EDIT A SPORT PROFILE
In the Polar Flow mobile app:
1. Go to Sport profiles.
2. Choose a sport and tap Change settings.
3. When you're ready, tap Done. Remember to sync the settings to your watch.

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In the Flow web service:
1. Click your name/profile photo in the upper right corner.
2. Choose Sport Profiles.
3. Click Edit under the sport you want to edit.
In each sport profile, you can edit the following information:
Basicsl

Automatic lap (Can be set to duration or distance-based or turned off)Heart RatelllHeart rate view (Beats per minute or % of maximum)
Heart rate visible to other devices (This means that compatible devices using Bluetooth Smart wirelesstechnology, e.g. gym equipment, can detect your heart rate. You can also use your watch during Polar Club
classes to broadcast your heart rate to the Polar Club system.)Heart rate zone settings (With the heart rate zones you can easily select and monitor training intensities. If you
choose Default, you cannot change heart rate limits. If you choose Free, all limits can be changed. Default heart
rate zone limits are calculated from your maximum heart rate.)

Speed/Pace settingsll

Speed/Pace view (Choose speed km/h / mph or pace min/km / min/mi)
Speed/pace zone settings (With the speed/pace zones you can easily select and monitor your speed or pace,depending on your selection. Default zones are an example of speed/pace zones for a person with a relatively
high fitness level. If you choose Default, you can't change the limits. If you choose Free, all limits can bechanged.)Training views
Choose what information you see on your training views during your sessions. You can have a total of eight different
training views for each sport profile. Each training view can have a maximum of four different data fields.
Click the pencil icon on an existing view to edit it, or click Add new view.
Gestures and feedbacklVibration feedback (You can choose to have vibration on or off)

GPS and altitude

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l

l

Automatic pause: To use Automatic pause during training, you need to have GPS set to High Accuracy or a Polar
stride sensor in use. Your sessions pause automatically when you stop, and continue automatically when you
start.
Choose the GPS recording rate (Can be set off or to High accuracy, meaning that the GPS recording is on)

When you're done with the sport profile settings, click Save. Remember to sync the settings to your watch.
Please note that in a number of indoor sports, group sports and team sports profiles the HR visible to otherdevices setting is enabled by default. This means that compatible devices using Bluetooth Smart wirelesstechnology, e.g. gym equipment, can detect your heart rate. You can check which sport profiles haveBluetooth broadcasting enabled by default from the Polar Sport profiles list. You can enable or disable
Bluetooth broadcasting from sport profile settings.

PLANNING YOUR TRAINING
You can plan your training and create personal training targets for yourself in the Polar Flow web service or in the Polar
Flow app.

CREATE A TRAINING PLAN WITH THE SEASON PLANNER
The Season Planner in the Flow web service is a great tool for creating a tailored annual training plan. No matter what
your training goal is, Polar Flow helps you create a comprehensive plan to reach it. You can find the Season Planner toolfrom the Programs tab in the Polar Flow web service.

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Polar Flow for Coach is a free remote coaching platform that allows your coach plan every detail of yourtraining from full season plans to individual workouts.

CREATE A TRAINING TARGET IN THE POLAR FLOW WEB SERVICE
Note that the training targets need to be synced to your watch with FlowSync or via Flow app before you can use them.
Your watch will guide you towards completing your target during training.
To create a training target in the Polar Flow web service:
1. Go to Diary, and click Add > Training target.

2. In the Add training target, choose Sport, enter Target name (maximum 45 digits), Date and Start time and any
Notes (optional) you want to add.
Then choose the type of your training target from the following:

Duration target
1. Choose Duration.
2. Enter the duration.
3. Click Add to favorites
to add the target to your list of favorites, if you want.
4. Click Add to Diary to add the target to your Diary.

Distance target

1. Choose Distance.
2. Enter the distance.
3. Click Add to favorites
to add the target to your list of favorites, if you want.
4. Click Add to Diary to add the target to your Diary.

Calories target

1. Choose Calorie.
2. Enter the amount of calories.
3. Click Add to favorites
to add the target to your list of favorites, if you want.
4. Click Add to Diary to add the target to your Diary.

Race Pace target

1. Choose Race Pace.
2. Fill in two of the following values: Duration, Distance or Race Pace. You get the third one automatically.
3. Click Add to favorites
to add the target to your list of favorites, if you want.
4. Click Add to Diary to add the target to your Diary.

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Please note that Race Pace can only be synced with Grit X, Grit X Pro, Pacer, Pacer Pro, V800, Vantage M, Vantage M2,
Vantage V and Vantage V2.

Phased target
1. Choose Phased.
2. Add phases to your target. Click Duration to add a phase based on duration or click Distance to add a phase
based on distance. Choose Name and Duration/Distance for each phase.
3. Tick the box Start next phase automatically for automatic change of phases. If left unchecked, you will have tochange phases manually.
4. Choose the intensity of the phase based on heart rate, speed or power.

Power-based phased training targets are currently supported only by Grit X, Grit X Pro, Pacer, Pacer
Pro and Vantage V2.
5. If you wish to repeat a phase, choose + Repeat phases and drag phases you want to repeat to the Repeat
section.

6. Click Add to favorites
to add the target to your list of favorites.
7. Click Add to Diary to add the target to your Diary.

Create a target based on a favorite training target
If you have created a target and added it to your favorites, you can use it as a template for similar targets. This makes
training target creation easier. You don’t need to create, for example, a complicated phased training target every timefrom the scratch.
To use an existing Favorite as a template for a training target, follow these steps:771. Hover your mouse over a date on the Diary.
2. Click +Add > Favorite target and then choose a target from the Favorites list.

3. The Favorite is added to your diary as a scheduled target for the day. The default scheduled time for the training
target is at 18.00/6pm.
4. Click the target in your Diary and modify it to your liking. Editing the target in this view won't change the original
Favorite target.
5. Click Save to update the changes.

You can edit your favorite training targets and create new ones also via Favorites page. Clickmenu to access the Favorites page.

in topSYNC THE TARGETS TO YOUR WATCH
Remember to sync the training targets to your watch from the Flow web service via FlowSync or Flow App. If you
don't sync them, they are only visible in your Flow web service Diary or Favorites list.
For information on starting a training target session, see Start a training session.

CREATE A TRAINING TARGET IN THE POLAR FLOW APP
To create a training target in the Polar Flow app:

1. Go to Training, and clickon top of the page.
2. Then choose the type of your training target from the following:

Favorite target
1. Choose Favorite target.
2. Choose one the existing favorite training targets or Add new favorite target.
3. Tap on
next to the existing target to add it to your Diary.
4. The training target you chose is added to your training calendar for today. Open the training target from thediary to edit the time for the training target.

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5. If you choose Add new you can create a new favorite Quick target, Phased target, Strava Live Segment or
Komoot route.

Komoot route is available only in Grit X, Grit X Pro, Pacer Pro and Vantage V2. Strava Live Segment isavailable in Grit X, Grit X Pro, M460, Pacer, Pacer Pro, V650, V800, Vantage V and Vantage V2.

Quick target
1.
2.
3.
4.
5.
6.

Choose Quick target.
Choose if the quick target is based on distance, duration or calories.
Add sport.
Give a name to the target.
Set the target distance, duration or amount of calories.
Tap Done to add the target to your Training diary79Phased target
1.
2.
3.
4.

Choose Phased target.
Add sport.
Give a name to the target.
Set the Time and Date for the target.

5. Tap theicon next to phase to edit phase settings.
6. Tap Create target to add the target to your Training diary.

Sync your watch with Flow app to move the training targets to your watch.

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FAVORITESIn Favorites, you can store and manage your favorite training targets in the Flow web service and the Flow mobile app.
You can use your favorites as scheduled targets on your watch. For more information, see Plan your training in the Flow
web service.
You can see the maximum number of your watch. The number of favorites in the Flow web service is not limited. If you
have over 20 favorites in the Flow web service, the first 20 in the list are transferred to your watch when syncing. You
can change the order of your favorites by dragging and dropping them. Choose the favorite you want to move and dragit into the place you want to put it in the list.

ADD A TRAINING TARGET TO FAVORITES:
1. Create a training target.
2. Click the favorites iconon the lower right corner of the page.
3. The target is added to your favorites.
or
1. Open an existing target you've created from your Diary.
2. Click the favorites iconon the lower right corner of the page.
3. The target is added to your favorites.

EDIT A FAVORITE
1. Click the favorites iconon the upper right corner next to your name. All your favorite training targets areshown.
2. Click the favorite you want to edit, then click Edit.
3. You can change the sport, the target name and add notes, as well as alter the training details of the target. For
more information, see the chapter on planning your training. After you've done all the needed changes, click
Update changes.

REMOVE A FAVORITE
1. Click the favorites iconon the upper right corner next to your name. All your favorite training targets areshown.
2. Click the delete icon in upper right corner of the training target to remove it from the favorites list.

SYNCINGYou can transfer data from your watch to the Polar Flow app wirelessly via Bluetooth connection. Or, you can sync yourwatch with the Polar Flow web service by using a USB port and the FlowSync software. To be able to sync data between
your watch and the Flow app you need to have a Polar account. If you want to sync data from your watch directly to the
web service, in addition to a Polar account, you need the FlowSync software. If you've set up your watch, you havecreated a Polar account. If you set up your watch using a computer, you have the FlowSync software on your computer.
Remember to sync and keep your data up-to-date between your watch, the web service and the mobile app wherever
you are.

SYNC WITH FLOW MOBILE APP
Before syncing make sure:81• You have a Polar account and Flow app.
• Your mobile device has Bluetooth turned on, and airplane mode/flight mode is not turned on.
• You have paired your watch with your mobile. For more information, see Pairing.
Sync your data:
1. Sign in to the Flow app, and press and hold the button on your watch until Connecting to phone is displayed onyour watch.
2. Connecting to Polar Flow app is displayed on your watch.
3. Syncing completed is displayed on your watch when you are done.

Your watch automatically syncs with the Polar Flow app once an hour if your phone is within the Bluetoothrange. The automatic sync is done also when you finish a training session or change the settings on yourwatch. When your watch syncs with the Flow app, your activity and training data are also synced
automatically via an internet connection to the Flow web service.
For support and more information about using the Polar Flow app, go to support.polar.com/en/support/Flow_app.

SYNC WITH FLOW WEB SERVICE VIA FLOWSYNC
To sync data with the Flow web service you need the FlowSync software. Go to flow.polar.com/start, and download andinstall it before trying to sync.
1. Plug your watch to your computer. Make sure FlowSync software is running.
2. The FlowSync window opens on your computer, and the syncing starts.
3. Completed is displayed when you are done.
Every time you plug in your watch to your computer, the Polar FlowSync software will transfer your data to the Polar
Flow web service and sync any settings you may have changed. If the syncing does not automatically start, start
FlowSync from the desktop icon (Windows) or from the applications folder (Mac OS X). Every time a firmware update isavailable, FlowSync will notify you, and request you to install it.
If you change settings in the Flow web service while your watch is plugged into your computer, press thesynchronize button on FlowSync to transfer to the settings to your watch.
For support and more information about using the Flow web service, go to support.polar.com/en/support/flow.
For support and more information about using FlowSync software, go to support.polar.com/en/support/FlowSync.

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IMPORTANT INFORMATIONBATTERY
At the end of the working life of the product Polar encourages you to minimize possible effects of waste on theenvironment and human health by following local waste disposal regulations and, where possible, utilizing separate
collection of electronic devices. Do not dispose of this product as unsorted municipal waste.

CHARGING THE BATTERY
Before charging, please make sure there’s no moisture, dust or dirt on the charging contacts of your watch
and cable. Gently wipe off any dirt or moisture. Do not charge the watch when it’s wet.
Your watch has an internal, rechargeable battery. Rechargeable batteries have a limited number of charge cycles. You
can charge and discharge the battery over 500 times before a notable decrease in its capacity. The number of charge
cycles also varies according to use and operating conditions.
Do not charge the battery in temperatures under 0 °C/ +32 °F or over +40 °C/ +104 °F or when the USB port
is wet.
Use the USB cable included in the product set to charge it via the USB port on your computer. You can also charge thebattery via a wall outlet. When charging via a wall outlet, use a USB power adapter (not included in the product set).
You can charge the battery via a wall outlet. When charging via a wall outlet, use a USB power adapter (not included in
the product set). If you use a USB power adapter, make sure that the adapter is marked with "output 5Vdc" and that itprovides a minimum of 500mA. Only use an adequately safety approved USB power adapter (marked with "LPS","Limited Power Supply", "UL listed" or “CE”).

To charge with your computer, just plug your watch to your computer, and at the same time, you can have it synced itwith FlowSync.
1. To charge your watch, plug it into a powered USB port or a USB charger with the custom cable that came in thebox. The cable magnetically snaps into place, just make sure to align the ledge on the cable with the slot on yourwatch (marked with red).

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2. Charging appears on the display.
3. When the battery icon is full, the watch is fully charged.

Don't leave the battery fully discharged for a long period of time or keep it fully charged all the time, because
it may affect the battery life time.

BATTERY STATUS AND NOTIFICATIONS
Battery status symbol
The battery status symbol is shown when you turn your wrist to look at the watch, press the button in time view, or
return to time view from the menu. There is also a battery status icon in the Quick settings menu, which shows how
much charge is left on the battery as a percentage.

Battery notificationsllWhen the battery charge is low, Battery low. Charge is show in time mode. It is recommended to charge thewatch.
Charge before training is shown if the charge is too low for recording a training session.

Low battery notifications during training:llBattery low is shown when the battery charge is getting low. The notification is repeated if the charge gets too
low for measuring heart rate and GPS data and the heart rate measurement and GPS are switched off.
When the battery is critically low, Recording ended is shown. Your watch stops the training recording and saves
the training data.

When the display is blank, the battery is empty and your watch has gone to sleep mode. Charge your watch. If thebattery is totally drained, it may take a while for the charging animation to appear on the display.
The operating time depends on many factors, such as the temperature of the environment in which you use your watch,the features and sensors you use, and battery aging. Frequent syncing with Flow app will also decrease the battery life.
The operating time is significantly reduced in temperatures well below freezing. Wearing the watch under your overcoat
helps to keep it warmer and to increase the operating time.

CARING FOR YOUR WATCH
Like any electronic device, your Polar watch should be kept clean and treated with care. The instructions below will help
you fulfill the guarantee obligations, keep the device in peak condition and avoid any issues in charging or syncing.

KEEP YOUR WATCH CLEAN
Wash the watch under running water with a mild soap and water solution after each training session. Wipe it dry with asoft towel.

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Keep the charging contacts of your watch and cable clean to ensure smooth charging and syncing.
Before charging, please make sure there’s no moisture, dust or dirt on the charging contacts of your watch and cable.
Gently wipe off any dirt or moisture. Do not charge the watch when it's wet or sweaty.
Keep the charging contacts of your watch clean to effectively protect your watch from oxidation and other possible
damage caused by dirt and salt water (e.g. sweat or sea water). The best way to keep the charging contacts clean is torinse the watch after each training session with lukewarm tap water. The watch is water resistant and you can rinse it
under running water without damaging the electronic components.

Take good care of the optical heart rate sensor
Keep the optical sensor area on the back cover scratch-free. Scratches and dirt will reduce the performance of the wristbased heart rate measurement.
Avoid using perfume, lotion, suntan/sunscreen or insect repellent on the area where you wear your watch. If the watch
comes into contact with these or any other chemicals, wash it with a mild soap and water solution and rinse well under
running water.

STORING
Keep your training device in a cool and dry place. Do not keep it in a damp environment, in non-breathable material (aplastic bag or a sports bag) nor with conductive material (a wet towel). Do not expose the training device to direct
sunlight for extended periods, such as by leaving it in a car or mounted on the bike mount. It is recommended to store
the training device partially or fully charged. The battery slowly loses its charge when it is stored. If you are going tostore the training device for several months, it is recommended to recharge it after a few months. This will prolong thebattery lifetime.
Do not leave the device in extreme cold (below –10 °C/14 °F) and heat (above 50 °C/120 °F) or under direct
sunlight.

SERVICE
During the two-year guarantee/warranty period we recommend that you have service done by an authorized Polar
Service Center only. The warranty does not cover damage or consequential damage caused by service not authorized by
Polar Electro. For further information, see Limited International Polar Guarantee.
For contact information and all Polar Service Center addresses, visit support.polar.com and country-specific websites.

PRECAUTIONS
Polar products (training devices, activity trackers and accessories) are designed to indicate the level of physiologicalstrain and recovery during and after exercise session. The Polar training devices and activity trackers measure heart rate
and/or tell your activity. The Polar training devices with an integrated GPS show speed, distance and location. See
www.polar.com/en/products/accessories for a complete list of compatible accessories. The Polar training devices witha barometric pressure sensor measure altitude and other variables. No other use is intended or implied. The Polartraining device should not be used for obtaining environmental measurements that require professional or industrial
precision.

INTERFERENCE DURING TRAINING
Electromagnetic Interference and Training Equipment
Disturbance may occur near electrical devices. Also WLAN base stations may cause interference when training with thetraining device. To avoid erratic reading or misbehavior, move away from possible sources of disturbance.
Training equipment with electronic or electrical components such as LED displays, motors and electrical brakes may
cause interfering stray signals. To solve these problems, try the following:85

1. Remove the heart rate sensor strap from your chest and use the training equipment as you would normally.
2. Move the training device around until you find an area in which it displays no stray reading or does not flash theheart symbol. Interference is often worst directly 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 heart rate sensor strap back on your chest and keep the training device in this interference-free area asmuch as possible.
If the training device still does not work with the training equipment, it may be electrically too noisy for wireless heart
rate measurement.

HEALTH AND TRAINING
Training may include some risk. Before beginning a regular training program, it is recommended that you answer thefollowing questions concerning your health status. If you answer yes to any of these questions, we recommend that you
consult a doctor before starting any training program.
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Have you been physically inactive for the past 5 years?
Do you have high blood pressure or high blood cholesterol?
Are you taking any blood pressure or heart medication?
Do you have a history of breathing problems?
Do you have symptoms of any disease?
Are you recovering from a serious illness or medical treatment?
Do you use a pacemaker or other implanted electronic device?
Do you smoke?
Are you pregnant?

Note that in addition to training intensity, medications for heart conditions, blood pressure, psychological conditions,asthma, breathing, etc., as well as some energy drinks, alcohol, and nicotine may also affect heart rate.
It is important to be sensitive to your body’s responses during training. If you feel unexpected pain or excessive
fatigue when training, it is recommended that you stop the training or continue at a lighter intensity.
Note! If you are using a pacemaker or other implanted electronic device, you can use Polar products. In theory
interference to pacemaker caused by Polar products should not be possible. In practice no reports exist to suggest
anyone ever having experienced interference. We cannot however issue an official guarantee on our products’ suitability
with all pacemakers or other implanted devices due to the variety of devices available. If you have any doubts, or if you
experience any unusual sensations while using Polar products, please consult your physician or contact the implanted
electronic device manufacturer to determine safety in your case.
If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due tousing the product, check the listed materials in Technical Specifications. If you experience any skin reaction, stop using
the product and consult your physician. Also inform Polar Customer Care about your skin reaction. To avoid any skinreaction to the heart rate sensor, wear it over a shirt, but moisten the shirt well under the electrodes to ensure flawless
operation.
The combined impact of moisture and intense abrasion may cause color to come off the heart rate sensor's
or wristband's surface, possibly staining light-colored clothes. It may also cause a darker color to come off
clothing, possibly staining lighter-colored training devices. To keep a light-colored training device glowing
for years to come, please make sure the clothing you wear while training does not bleed color. If you use
perfume, lotion, suntan/sunscreen or insect repellent on your skin, you must ensure that it does not comeinto contact with the training device or the heart rate sensor. If you train in cold conditions (-20 °C to -10 °C /-4 °F to 14 °F) we recommend that you wear the training device under the sleeve of your jacket, directly on
your skin.

WARNING - KEEP BATTERIES OUT OF REACH OF CHILDREN
Polar heart rate sensors (for example H10 and H9) contain a button cell battery. If the button cell battery is swallowed, it
can cause severe internal burns in as little as 2 hours and can lead to death. Keep new and used batteries away from86

children. If the battery compartment does not close securely, stop using the product and keep it away from children. If
you think batteries might have been swallowed or placed inside any part of the body, seek immediate medical
attention.
Your safety is important to us. The shape of the Polar stride sensor Bluetooth® Smart is designed to minimize thepossibility of if getting caught in something. In any case, be careful when running with the stride sensor in brushwood,for example.

HOW TO USE YOUR POLAR PRODUCT SECURELY
Polar offers a minimum of five years of product support service to its customers from the sales start of the product.
Product support service includes necessary firmware updates to Polar devices and fixes for critical vulnerability as
required. Polar constantly monitors the releases of known vulnerabilities. Please update your Polar product regularly,
and as soon as the Polar Flow mobile application or Polar FlowSync computer software informs you about theavailability of a new firmware version.
Training session data and other data saved on your Polar device include sensitive information about you such as yourname, physical information, overall health and location. Location data can be used to track you when you are out training
and to find out what your usual routes are. For these reasons use extra caution when storing your device when not usingit.
If you use phone notifications on your wrist device, be aware that messages from certain applications will be projectedon the wrist device display. Your latest messages can also be viewed from the device menu. To ensure theconfidentiality of your private messages, refrain from using the phone notifications feature.
Before handing the device over to a third party for testing or before selling it, it is necessary to perform a factory reset on
the device, and to remove the device from your Polar Flow account. A factory reset can be performed with the FlowSync
software on your computer. A factory reset will clear the device memory, and the device cannot be linked to your data
anymore. To remove the device from your Polar Flow account, sign into the Polar Flow web service, choose products
and click the “Remove” button next to the product you wish to remove.
The same training sessions are also stored on your mobile device with the Polar Flow application. For extra security,
various security enhancing options can be enabled on your mobile device such as strong authentication and device
encryption. Consult the user manual of your mobile device for instructions on enabling these options.
When using the Polar Flow web service, we recommend using a password that is no less than 12 characters in length. If
using the Polar Flow web service on a public computer, please remember to clear the cache and browsing history inorder to prevent others from accessing your account. In addition, do not allow a computer’s browser to store or
remember your password for the Polar Flow web service if it is not your private computer.
Any security issues can be reported to security(a)polar.com or to Polar Customer Care.

TECHNICAL SPECIFICATIONPOLAR IGNITE
Battery type:

165 mAh Li-pol rechargeable battery

Operating time:

In continuous use:
Up to 17 hours training with GPS
and optical heart rate
5 days activity tracking with
continuous heart rate measurement

87Operating temperature:-10 °C to +50 °C / 14 °F to 122 °F

Watch materials:

Device: ABS+GF, GLASS, PMMA,STAINLESS STEEL
Wristband: TPU OR SILICONE,STAINLESS STEEL

Accessory wristband materials:

Woven wristbands
Wristband: recycled PET yarn
Elasticated section: 50% polyester,
50% natural rubber
Leather wristbands
Wristband: leather Lining: alcantara
Elasticated section: 50% polyester,
50% natural rubber

Cable materials:

BRASS, PA66+PA6, PC, TPE, CARBONSTEEL, NYLON

Water resistance:

30 m(ISO 22810, suitable for swimming)

Memory capacity:

Up to 90 hours of training with GPS
and heart rate depending on your language settings

Resolution

240 x 204

Maximum power

5 mW

Frequency

2.402 - 2.480 GHz

Uses wireless Bluetooth® technology.
The Polar Precision Prime optical heart rate sensor fusion technology uses a very small, safe amount of electric current
on the skin to measure the contact of the device to your wrist to enhance accuracy.

POLAR FLOWSYNC SOFTWARE
To use FlowSync software you need a computer with Microsoft Windows or Mac operating system with an internet
connection and a free USB port.
Check the latest compatibility information from support.polar.com.

POLAR FLOW MOBILE APPLICATION COMPATIBILITY
Check the latest compatibility information from support.polar.com.

WATER RESISTANCE OF POLAR PRODUCTS
Most Polar products can be worn when swimming. They are not, however, diving instruments. To maintain water
resistance, do not press the buttons of the device under water.

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Polar devices with wrist-based heart rate measurement are suitable for swimming and bathing. They will collect youractivity data from your wrist movements also when swimming. In our tests, however, we found that the wrist-basedheart rate measurement doesn’t work optimally in water, so we cannot recommend wrist-based heart ratemeasurement for swimming.
In the watch industry, water resistance is generally indicated as meters, which means the static water pressure of that
depth. Polar uses this same indication system. Water resistance of Polar products is tested according to International
Standard ISO 22810 or IEC60529. Every Polar device that has water resistance indication is tested before the delivery to
stand water pressure.
Polar products are divided into four different categories according to their water resistance. Check the back of yourPolar product for the water resistance category, and compare it to the chart below. Please note that these definitions do
not necessarily apply to products of other manufacturers.
When performing any underwater activity, the dynamic pressure generated by moving in water is greater than the staticpressure. This means that moving the product under water subjects it to a greater pressure than if the product were
stationary.
Marking on the backof the productWash
splashes,
sweat, raindrops etc.

Bathing andswimming

Skin divingwith snorkel(no air tanks)

SCUBA
diving(with airtanks)

Water resistant characteristics

Water resistant IPX7

OK

-

-

-

Do not wash with a pressure
washer.
Protected against splashes,raindrops etc.
Reference standard:
IEC60529.

Water resistant IPX8

OK

OK

-

-

Minimum for bathing andswimming.
Reference standard:
IEC60529.

Water resistant
Water resistant
20/30/50 meters
Suitable for swimming

OK

OK

-

-

Minimum for bathing andswimming.
Reference standard:
ISO22810.

Water resistant 100
meters

OK

OK

OK

-

For frequent use in water but
not SCUBA diving.
Reference standard:
ISO22810.

REGULATORY INFORMATIONThis product is compliant with Directives 2014/53/EU, 2011/65/EU and 2015/863/EU. The relevant
Declaration of Conformity and other regulatory information for each product are available atwww.polar.com/en/regulatory_information.

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This crossed out wheeled bin marking shows that Polar products are electronic devices and are in
the scope of Directive 2012/19/EU of the European Parliament and of the Council on waste
electrical and electronic equipment (WEEE) and batteries and accumulators used in products are in
the scope of Directive 2006/66/EC of the European Parliament and of the Council of 6 September
2006 on batteries and accumulators and waste batteries and accumulators. These products andbatteries/accumulators inside Polar products should thus be disposed of separately in EU
countries. Polar encourages you to minimize possible effects of waste on the environment andhuman health also outside the European Union by following local waste disposal regulations and,
where possible, utilize separate collection of electronic devices for products, and battery andaccumulator collection for batteries and accumulators.
To see the Polar Ignite-specific regulatory labels, go to Settings > General settings > About your watch.

LIMITED INTERNATIONAL POLAR GUARANTEE
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Polar Electro Oy issues a limited international guarantee for Polar products. For products which have been sold in
the USA or Canada, guarantee is issued by Polar Electro, Inc.
Polar Electro Oy/Polar Electro Inc. guarantees the original consumer/purchaser of the Polar product that the
product will be free from defects in material or workmanship for two (2) years from the date of purchase, with the
exception of wristbands made of silicone or plastic, which are subject to a guarantee period of one (1) year fromthe date of purchase.
The guarantee does not cover normal wear and tear of the battery, or other normal wear and tear, damage due tomisuse, abuse, accidents or non-compliance with the precautions; improper maintenance, commercial use,
cracked, broken or scratched cases/displays, textile armband or textile or leather wristband, elastic strap (e.g.
heart rate sensor chest strap) and Polar apparel.
The guarantee does also not cover any damage/s, losses, costs or expenses, direct, indirect or incidental,
consequential or special, arising out of, or related to the product.
Guarantee does not cover products which have been purchased second hand.
During the guarantee period, the product will be either repaired or replaced at any authorized Polar Central Service
regardless of the country of purchase.
Guarantee issued by Polar Electro Oy/Inc. does not affect the consumer’s statutory rights under applicablenational or state laws in force, or the consumer’s rights against the dealer arising from their sales/purchase
contract.
You should keep the receipt as a proof of purchase!
Guarantee with respect to any product will be limited to countries where the product has been initially marketedby Polar Electro Oy/Inc.

Manufactured by Polar Electro Oy, Professorintie 5, 90440 KEMPELE, Finland www.polar.com.
Polar Electro Oy is a ISO 9001:2015 certified company.
© 2022 Polar Electro Oy, 90440 KEMPELE, Finland. 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 in this user 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 manual or in the package of this product are registeredtrademarks of Polar Electro Oy. Windows is a registered trademark of Microsoft Corporation and Mac OS is a registeredtrademark of Apple Inc. The Bluetooth® word mark and logos are registered trademarks owned by Bluetooth SIG, Inc.
and any use of such marks by Polar Electro Oy is under license.

DISCLAIMERl

The material in this manual is for informational purposes only. The products it describes are subject to change
without prior notice, due to the manufacturer’s continuous development program.

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Polar Electro Inc./Polar Electro Oy makes no representations or warranties with respect to this manual or withrespect 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.

2.0 EN 06/2022

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