How to get started

A SET UP ON YOUR PHONEB SET UP ON YOUR COMPUTER

1. To wake up and charge your watch, plug it into a powered USB port
or a USB charger with the custom cable that came in the box.

You have to do the pairing in the Polar Flow app and NOT in your phone’s
Bluetooth settings.

1. Go to flow.polar.com/start and download and then install the Polar
FlowSync data transfer software to your computer.

1. Make sure your phone is connected to the internet and turn onBluetooth®.

2. Sign in with your Polar account or create a new one. We’ll walk youthrough the sign-up and setup within the Polar Flow web service.

Get to know your watch
LIGHTMON 20

OK

2. Download the Polar Flow app from the App Store or Google Play.
3. Open the Flow app on your phone. The Flow app recognizes your watch
and prompts you to start pairing it. Tap the Start Button.
4. Accept the Bluetooth pairing request on your phone. Confirm the pin
code on your watch and the pairing is done.

2. To set up your watch, choose your language and setup method. Thewatch gives you three options for setup: set up (A) on your phone, (B)on your computer or (C) on your watch. Browse to the option mostconvenient for you with UP/DOWN and confirm your selection withOK. We recommend option A or B.
To get the most accurate and personal training and activity data, it’s
important that you’re precise with the settings in the setup.

5. 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.

MON 20Daily activity

StIf there is a firmware update available for your watch, we recommend
you install it during the setup. It may take up to 10 minutes tocomplete.
Your watch syncs your training data with the Flow mobile app
automatically if your phone is within the Bluetooth range and the Flow
app is running. You can also sync your training data manually with theFlow app by pressing and holding the BACK button of your watch.

63%

ar t t ining
raBACK/MENU/SYNCUPDOWNKEY BUTTON FUNCTIONS• Press OK to confirm selections.
• Browse the watch faces, training views and menu with UP/DOWN,
move through selection lists, and adjust a chosen value.
• Return, pause and stop with BACK. In time view press BACK to enter
the menu, press and hold to start pairing and syncing.
• Press and hold LIGHT to lock buttons.
TOUCH DISPLAY* (NOT AVAILABLE IN ALL MODELS)• Tap the display to choose items• Swipe up or down to scroll• Swipe left or right in time view to view different watch faces*Disabled during training sessions

Wrist-based heart rate

Start training

Polar Flow

To get accurate heart rate readings during training, make sure that you
wear the watch correctly:

1. Wear your watch and tighten the wristband.

Sync your watch with the Flow app after training and get an instant
overview of and feedback on your training, activity and sleep.

• Wear the watch on top of your wrist, at least a finger’s width up fromthe wrist bone.
• Tighten the wristband firmly around your wrist. The sensor on theback must be in constant touch with your skin and the watch should
not be able to move on your arm.

Wrist bone

2. Press BACK to enter the main menu, choose Start training, and thenbrowse to a sport profile.
3. Go outdoors and away from tall buildings and trees. Keep your watch
still with the display upwards to catch GPS satellite signals. The circle
around the GPS icon will turn green when the GPS is ready.
4. The watch has found your heart rate when your heart rate is shown.

The radio equipment operates 2.402 - 2.480 GHz ISM frequency band(s) and 5 mW
maximum power.

PAUSE AND STOP TRAINING

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

Your watch is also compatible with Polar heart rate sensors withchest straps. You can buy a heart rate sensor as an accessory.
Find a full list of sensors and accessories your watch iscompatible with at support.polar.com/en/compatibility

TAKE CARE OF YOUR WATCH
Keep your watch clean by rinsing it under running water after each training
session. 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.

G P S M U LT I S P O R T W A T C H

Information about materials and technical specifications are available
in the user manual at support.polar.com/en

5. When all signals are found, press OK to start training recording.

Press BACK to pause your training session. To continue training, press
OK. To stop the session, press and hold BACK when paused until
Recording ended is displayed. You’ll get a summary of your training
session on your watch right after you’ve stopped training.
When not measuring heart rate, loosen the wristband a bit for a more
comfortable fit and to let your skin breathe.

Sync your training data to the Flow web service with your computer orvia Flow app to track your achievements, get guidance and see a detailed
analysis of your training results, activity and sleep.

APP STORE IS A SERVICE MARK OF APPLE INC.
ANDROID AND GOOGLE PLAY ARE TRADEMARKS OF GOOGLE INC.
IOS IS A TRADEMARK OR REGISTERED TRADEMARK OF CISCO IN THE U.S. AND OTHER
COUNTRIES AND IS USED UNDER LICENSE.
MANUFACTURED BYPOLAR ELECTRO OYPROFESSORINTIE 590440 KEMPELE
FINLANDCUSTOMERCARE@POLAR.COM
W W W.PO L A R .CO M
17982757.03 ENG 7/2021

COMPATIBLE WITH

Getting Started Guide/polarglobal

Learn more at support.polar.com/en
English