USER MANUALCONTENTS
Contents
Polar Vantage V3 User Manual
Introduction
Take full advantage of your Polar Vantage V3
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
Button functions
Time view and menu
Pre-training mode
During training
Color touch display
GesturesBacklight activation
View Notifications
Watch face, views and menu
Watch face
Views
Menu
Backlight and display settings
Backlight activation
Backlight brightness
Always on Display
During training
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
Bike settings
Continuous HR tracking
Recovery tracking
Flight mode
Display brightness
Display always on
Do not disturb
Phone notifications
Music controls
Units
Language
Inactivity alert
Vibrations
Positioning satellites
Choose views

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Watch face settings
LayoutHands and background
Color theme
Widgets
Time & Date
Time
Date
Date format
First day of week
Physical settings
WeightHeightDate of birth
Sex
Training background
Activity goal
Preferred sleep time
Maximum heart rate
Resting heart rate
VO2maxI wear my watch on
About your watch
Quick settings
Display icons
Restarting and resetting
To restart the watch
To reset the watch to factory settings
Factory reset via FlowSync
Factory reset from the watch
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
Start a Multisport Training Session
Quick menu
During training
Browse the training views
Set display always on
Set timers
Interval TimerCountdown Timer
Lock a Heart Rate, Speed or Power zone
Lock a heart rate zone
Lock a speed/pace zone
Lock a power zone
Mark a lap
Switch Sport During a Multisport Session
Training with a target
Change phase during a phased session
View training target information
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

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Features
Smart Coaching
Training Load Pro
Cardio Load
Perceived Load
Muscle Load
Training Load from a single session
Strain and Tolerance
Cardio load status
Cardio load status on your watch
Long term analysis in the Flow app and web service
Recovery Pro
Get started with Recovery Pro
View your Recovery feedback
Orthostatic Test
Performing the test
Orthostatic test with Recovery Pro
Walking Test
Performing the test
Test results
Detailed analysis in the Flow web service and app
Leg Recovery Test
Performing the test
Test results
Detailed analysis in the Flow web service and app
Cycling Performance Test
Performing the test
Test results
Detailed analysis in the Flow web service and app
Running Performance Test
Performing the test
Test results
Detailed analysis in the Flow web service and app
Fitness Test with wrist-based heart rate
Before the test
Performing the test
Test results
Fitness level classes
Men
Women
VO2maxNightly 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
Sleepwise™ guide to daytime alertness
Nightly Skin Temperature
FitSpark™ daily training guideDuring training
Work-rest guide based on your heart rate
Training with Work-rest guide
Guidance on the display
Serene™ guided breathing exercise
FuelWise™
Training with Fuelwise
Smart carbs reminder

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Manual carbs reminder
Drink reminder
Running power from the wrist
Running power and muscle load
How running power is shown on your watch
Polar Running Program
Create a Polar Running Program
Start a running target
Follow your progress
Running Index
Short-term analysis
Long-term analysis
Smart Calories
Training Benefit
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 Guide
Activity Benefit
Positioning satellites
Assisted GPS
A-GPS expiry date
Offline maps
Using maps during training
Map navigation menu
Using maps outside of training
Map navigation menu
Download and transfer maps to your watch
1. Download a map file from the Polar Flow web service
2. Transfer the downloaded map file to your watch
Add the Map navigation view to a sport profile
File format change
Track back and Back to start
Zoom
KomootConnect your komoot and Polar Flow accounts
Sync komoot routes to your watch
Start a session with a komoot route
Route GuidanceRoute and elevation profiles
Total ascent and descent for planned routes
Adding a route to your watch
Start a training session with route guidance
Zoom
Change route on-the-fly
Compass
Using the compass during a session
Using the compass outside of training sessions
Vertical speed & VAM
Vertical speed
Ascent speed (VAM)
Adding Vertical speed and VAM to a Training View
Hill Splitter™
Add the Hill Splitter view to a sport profile
Training with Hill Splitter

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Hill Splitter summary
Detailed analysis in the Flow web service and app
Race pace
Strava Live Segments
Connect your Strava and Polar Flow accounts
Import Strava Segments to your Polar Flow accountStart a session with Strava Live Segments
Wrist ECG measurement
Performing the test
ECG test results in the Polar Flow app
SpO2 measurement
Measuring SpO2
SpO2 measurements in the Polar Flow app
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
Barometer
Altitude data when not training
Weather
Power save settings
Energy sources
Energy sources summary
Detailed analysis in the Flow mobile app
Voice guidancePhone notifications
Set phone notifications on
Do not disturb
View notifications
Music controls
Music controls settings in Polar Flow app
HR sensor mode
Turn on HR sensor mode
Stop sharing HR
Sport Profiles
Changeable wristbands
Changing the wristband
Compatible sensors
Polar Verity Sense
Polar OH1 optical heart rate sensor
Polar H10 heart rate sensor
Polar H9 heart rate sensor
Polar Stride Sensor Bluetooth® Smart
Polar Speed sensor Bluetooth® Smart
Polar Cadence Sensor Bluetooth® Smart
Third-party Power sensors
Pairing sensors with your watch
Pair a heart rate sensor with your watch

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Pair a stride sensor with your watch
Calibrate stride sensor
Pair a cycling sensor with your watch
Bike settings
Measuring wheel size
Calibrate cycling power sensor
Delete a pairing
Pairing Sennheiser MOMENTUM Sport earbuds
Delete a pairing
Polar Flow
Polar Flow App
Training data
Activity data
Sleep data
Sport profiles
Image sharing
Start using the Flow app
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
Charging during training
Battery life
Battery status and notifications
Battery status icon
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 Vantage V3
Polar FlowSync Software
Polar Flow mobile application compatibility

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Water resistance of Polar products
Regulatory information
Limited International Polar Guarantee
Disclaimer

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POLAR VANTAGE V3 USER MANUALThis user manual helps you get started with your new watch. To see video tutorials and FAQs, go to
support.polar.com/en/vantage-v3.

INTRODUCTION
Congratulations on your new Polar Vantage V3!
Polar Vantage V3 is a premium multisport watch for athletes looking for performance. It features a unique combinationof advanced biosensing instruments, AMOLED display, dual-frequency GPS, and the most comprehensive suite oftraining and recovery tools on the market. It has a bright, high-resolution AMOLED touchscreen display that doubles asa flashlight for quick, convenient use when you need to navigate the darkness. With advanced navigation tools anddetailed offline maps, you can explore the world with confidence. The ultra-long battery life will not let you down, giving
you up to 8 full days in watch mode, up to 61 hours of training with GPS and heart rate tracking and even up to 140
hours of training with power save options.
The new Polar Elixir™ biosensing technology equips Polar Vantage V3 with the capability to measure skin temperature,
blood oxygen level and the electrical signal of the heart with Wrist-ECG, and the most precise optical heart ratemeasurement in a Polar watch yet.
The training load and recovery tracking tools help you optimize your training and avoid overtraining. The uniquerecovery solution Recovery Pro helps you prevent overtraining and injuries. It measures how recovered your body is andoffers you recovery feedback and guidance. Wrist-ECG allows you to perform Orthostatic test, which is an integral partof the Recovery Pro feature, without a paired Polar heart rate sensor.
Reach the ideal amount of training to perform at your very best with Training Load Pro. Stay energized throughout yourtraining session with the new FuelWise™ fueling assistant. FuelWise™ reminds you to refuel and helps you maintainadequate energy levels during your long sessions. See how your body uses different energy sources during a training
session.
Track your progress over time with Polar tests. With the Running Performance Test you know where your running
performance is now, and it allows you to personalize your heart rate, speed and power zones so that you'll always makethe most of your runs. You can also find out your maximum heart rate with the test. The Cycling Performance Test
allows you to personalize your power zones and tells you your personal functional threshold power. The Leg Recovery
Test tells you whether your legs are ready for high intensity training in just a couple of minutes without any specialist
equipment – all you need is your watch.
Vantage V3 provides a full analysis of your body’s recovery overnight and a forecast of your energy and alertness forthe day ahead. Sleep Plus Stages™ sleep tracking monitors your sleep stages (REM, light and deep sleep) and gives you
sleep feedback and a numerical sleep score. Nightly Recharge™ is an overnight recovery measurement that shows you
how well you recover from the demands of your day. The Sleepwise™ feature helps you grasp how sleep contributes toyour daytime alertness level and readiness to perform.
Additional feature highlights include:
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Get a more comprehensive insight into the intensity of your running sessions with Running power.
The Swimming metrics feature automatically detects your heart rate, swimming style, distance, pace, strokes
and rest times. Distance and strokes get tracked also in open water swimming.
Make your runs and rides more exciting with Strava Live Segments. Get alerts about nearby segments, see realtime performance data during a segment and check your results right after you finish.
With the Hill Splitter™ feature, you’ll know how you performed on the uphill and downhill sections of your session.
Hill Splitter automatically detects all uphills and downhills by using your speed, distance and altitude data.

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The Work-Rest guide analyzes your heart rate while you do strength training to provide you with personalized
guidance for optimizing your rest. It does this by notifying you when you’re ready to start your next set, so you
don’t start before you recover adequately.
The FitSpark™ training guide makes sure you’re prepared for your pursuit to conquer the trails with ready-madedaily workouts that match your recovery, readiness and training history.
The Voice Guidance feature allows you to get real-time voice guidance via Polar Flow app with headphones or
speakers during training.
Polar Vantage V3 comes with the essential smart watch features: music controls, weather and phone
notifications.
With the changeable wristbands, you can personalize your watch to match every situation and style.
Polar Vantage V3 supports over 150 different sports. Add your favorite sports to your watch in Polar Flow.
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 VANTAGE V3
Get connected to the Polar ecosystem and get the most out of your watch.

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 havemeasured 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. Please note that it may take a while for the charging animation toappear on the display. We recommend that you charge the battery before you start using your watch. See Battery fordetailed information on charging the battery.

Alternatively, you can wake up your watch by pressing and holding OK for 4 seconds.
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 Vantage V3. In Flow you can also seea detailed 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 Flow
app.

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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.
7. Accept the Bluetooth pairing request on your phone.
8. Confirm the pin code on your watch by tapping the display.
9. Pairing done is displayed once the pairing is completed.
10. 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 with the Polar
Flow mobile app or in the Polar Flow web service by following the steps in option A or B.

BUTTON FUNCTIONS AND TOUCH DISPLAY
BUTTON FUNCTIONSYour watch has five buttons that have different functionalities depending on the situation of use. See the tables below
to find out what functionalities the buttons have in different modes.

12TIME VIEW AND MENU
LIGHT / ECG

BACK

OK

UP/DOWN

Illuminate the display

Enter the menu

Press and hold to lockbuttons and touch
display

Return to the previous
level

Confirm the selection
shown on the display

Change the watch facein time view

Press and hold to enter
pre-training mode

Move through selection
lists

Press to view moredetails about the
information shown on
the watch face

Adjust a selected value

When recording an
ECG, place your finger
on this button. See
Wrist ECG
measurement for
detailed instructions.

Leave settings
unchanged
Cancel selections
Press and hold toreturn to time view
from menu
In time view, press andhold to start pairing andsyncing

PRE-TRAINING MODE
LIGHT

BACK

OK

UP/DOWN

Illuminate the display

Return to time view

Start a training session

Move through sports
list

LIGHT

BACK

OK

UP/DOWN

Illuminate the display

Pause training bypressing once

Mark a lap

Change training view

Press and hold to lockbuttons
Press to enter quick
menu

DURING TRAINING

Press and hold to lockbuttons

To stop the session,press and hold whenpausedOpen map settings in
map navigation view
Continue training
recording when paused

COLOR TOUCH DISPLAY
The color touch display lets you easily swipe between views, 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 in time view to access the views.
Swipe down from the top of the display in time view to access the quick settings menu.
Swipe up from the bottom of the display in time view to see notifications.
Tap the display to see more detailed information.

Note that the touch display is disabled during training sessions. 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 wearing
gloves.

GESTURES
Backlight activation
The backlight is automatically switched on when you turn your wrist to look at the watch.

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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.

WATCH FACE, VIEWS AND MENU
WATCH FACE
You can customize the Polar Vantage V3 watch face by choosing different styles and colors from a set of pre-defined
options. In addition, you can choose the widgets displayed on the watch face. Widgets allow you to see information at a
glance and they also provide quick access to functions. Find out more in Watch face settings.

VIEWS
Swipe left or right from the watch face to access Polar Vantage V3 views. In the views, you'll have a variety of timely andrelevant data ready at your fingertips. Scroll through the views by swiping left or right and open a more detailed view bytapping the display. You can choose the views you want to be displayed. For more information, see Views.

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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 or press OK to enter the pretraining mode, then browse to the sport profile you want to use.
You can also enter the pre-training mode by pressing and holding OK in the time view.
See Start a training session for detailed instructions.

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

Strava Live Segments
Strava live segments
View information about the Strava segments synced to watch. If you haven’t connected yourFlow account with a Strava account or haven’t synced any segments to your watch, you canalso find guidance here.
For more information see Strava live segments.

Fueling
Stay energized throughout your session with the FuelWise™ fueling assistant. FuelWise™
includes three reminders that remind you to refuel and help you maintain adequate energy
levels during your long sessions. These are Smart carbs reminder, Manual carbs reminder andDrink reminder.
For more information see Fuelwise.

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Timers
In Timers you'll find an alarm, a stopwatch and a countdown timer.
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.
Stopwatch
To start the stopwatch, tap the top half of the display. To add a lap, press OK. To pause thestopwatch, press the BACK button.

Countdown Timer
You can set the countdown timer to count down from a preset time.
Set the countdown time, and press OK to confirm and start the countdown timer. The
countdown timer is added to the top of the 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.

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TestsOrthostatic test
You can take the Orthostatic test, view your latest results compared to your average and reset
the test period.
See Orthostatic test for detailed instructions.
Leg recovery test
The Leg Recovery Test tells you whether your legs are ready for high intensity training in just a
couple of minutes without any specialist equipment – all you need is your watch.
For more information see Leg Recovery Test.
SpO2
The SpO2 test measures your blood oxygen level (SpO2), which represents the percentage ofoxygen in your blood. It can help you understand how your body adapts to certain situations,such as high altitudes.
For more information see SpO2 measurement.
ECG
The ECG test records the timing and strength of electrical signals generated by your heart.
Based on this, we give you a graph of your ECG signal, as well as your average heart rate, heart
rate variability, beat-to-beat interval and pulse arrival times (PAT). You can track these to keep
an eye on the health of your heart and arteries.
For more information see Wrist ECG measurement.
Walking test
You can use the Walking Test to keep track of how your aerobic fitness is developing. It's
simple, safe and easy to repeat.
For more information see Walking Test.
Running test
The Running Performance Test helps you keep track of your progress and personalize yourheart rate and speed zones.
For more information see Running Performance Test.
Cycling test
The Cycling Performance Test allows you to personalize your power zones and tells you yourpersonal functional threshold power. Cycling power sensor required.
For more information see Cycling Performance Test.
Fitness test
Measure your fitness level easily with wrist-based heart rate while you lie down and relax.
For more information see Fitness Test with wrist-based heart rate.

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Settings
You can edit the following settings on your watch:
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General settings
Views
Watch face
Time and datePhysical 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.

Under About your watch, you can check your watch's device ID, firmware version, HW model,
and A-GPS expiry date. You can also restart your watch, turn it off or reset all data and settings
on it.

BACKLIGHT AND DISPLAY SETTINGSBACKLIGHT ACTIVATIONThe backlight is not constantly on to save the battery of your watch. The backlight is automatically switched on when
you turn your wrist to look at the watch.
The backlight activation gesture is disabled, when Do not disturb is switched on. You can activate thebacklight when Do not disturb is on by pressing the button. See Quick settings for further information.

BACKLIGHT BRIGHTNESSYou can adjust the backlight brightness from General settings by choosing High, Medium or Low.
Backlight brightness is set to High by default. You can save battery life by turning down the backlight brightness.
The display has an ambient light sensor that automatically adjusts brightness to suit the ambient light inyour surroundings.

ALWAYS ON DISPLAY
You can choose whether you want the screen to dimly show the time or to turn off completely when it's inactive. Bydefault, the screen turns off completely. To change the setting, go to General Settings > Display always on and choose
Show time.
Please note that the always on (Show time) selection will drain your battery much faster than the default
setting.

Always on display is disabled, when Do not disturb is switched on.

During training
You can find the Display always on setting from the quick menu in pre-training mode and during a session whenpaused. With always on chosen the watch display will be illuminated throughout your training session. Please note that18

the always on setting will drain your battery much faster than the default setting, and may also impact the lifespan of
your display.
1. In pre-training mode, press the LIGHT button or tap
to enter the quick menu. During training: Press the BACK
button to pause your session, and then press the LIGHT button to enter the quick menu.
2. Choose Display always on, and choose Off, For this session only or For this sport.
If you choose For this session only, the setting will default back to Off after you finish your training session. If you
choose For this sport, the setting will also apply in future training sessions with this sport.

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:

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 mobile device, open 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 Vantage V3 as the active device in the Flow app. This way Flow app knows to connect toyour watch. In the Flow app, go to Devices and choose Vantage V3.
2. On your watch, press and hold BACK in time mode OR go to Settings > General settings > Pair and sync > Pairand sync phone and press OK.
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 mobile device, check that the code
shown on your mobile device matches the code shown on your watch.
5. Accept the Bluetooth pairing request on your mobile device.
6. Confirm the pin code on your watch by pressing the OK.
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 press OK.
Choose the device you want to remove from the list and press OK.
Remove pairing? is displayed. Confirm by pressing OK.
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.

19

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.

20

SETTINGSGENERAL SETTINGS
To view and edit your general settings, go to Settings > General settings.
In General settings you'll find:
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Pair and sync
Bike settings (Visible only if you have paired a cycling sensor with your watch)Continuous HR tracking
Recovery tracking
Flight mode
Display brightness
Display always on
Do not disturb
Phone notifications
Music controls
Units
Language
Inactivity alert
Vibrations
Positioning satellites

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.

BIKE SETTINGS
Bike settings are visible only if you have paired a cycling sensor with your watch.
lllWheel size: Set the wheel size in millimeters. You can set the size from 10 mm to 3999 mm. For instructions on
measuring the wheel size, see Pairing sensors with your watch.
Crank length: Set the crank length in millimeters. The setting is visible only if you have paired a power sensor.
Sensors in use: View all the sensors you have linked to the bike.

CONTINUOUS HR TRACKING
Turn the Continuous Heart Rate feature On, Off or Night-time only. If you choose Night-time only, set heart rate
tracking to begin at the earliest time you might go to bed.
For more information, see Continuous heart rate.

RECOVERY TRACKING
Choose how to track your recovery.
Use Recovery Pro for specific guidance on balancing your training load and recovery, based on Orthostatic tests andrecovery questions. When set on the watch asks you to schedule an Orthostatic test for at least three days a week.
Choose the days, and choose Save. For information, see Recovery Pro.
Choose Nightly Recharge for automatic recovery tracking and tips, based on overnight measurements. The watch asks
you to turn on the Continuous heart rate tracking feature if it's not on already. Continuous heart rate tracking needs tobe enabled for Nightly Recharge to function. Choose On or Night-time only. If you choose Night-time only, set heart
rate tracking to begin at the earliest time you might go to bed.

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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.

DISPLAY BRIGHTNESSYou can adjust the display brightness by choosing High, Medium or Low. Display brightness is set to High by default.

DISPLAY ALWAYS ON
Choose Show time if you want the screen to dimly show the time when it's inactive. Choose Off if you want the screen
to turn off completely.
By default, the screen turns off completely. Please note that the always on (Show time) selection will drain your battery
much faster than the default setting.

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
and Ends at. When it is set on, you will not get any notifications or call alerts. Also, the backlight activation gesture andAlways on display are disabled.

PHONE NOTIFICATIONS
Set phone notifications Off, On, when not training, On, when training or Always on. Notifications are available when
not training and during training sessions.

MUSIC CONTROLS
Choose Training display to control music during your training sessions and Views to access the controls when nottraining. The music controls are on by default but if you don't want to use them, you can turn them off by removing both
selections. When you’re done tap Save.

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

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.

POSITIONING SATELLITES
Choose Better accuracy (dual-frequency GPS) or Power save (single-frequency GPS). For more information, see
Positioning satellites.

CHOOSE VIEWS
The Polar Vantage V3 views provide you with a variety of timely and relevant data. You can access the views by swiping
left or right on the watch face or using the UP and DOWN buttons. You can swipe left or right, or scroll through the22watch faces with the UP and DOWN buttons and open more details by pressing the display or with the OK button.
Choose the views you want to be shown from Settings > Views.
Daily activity
View your progress towards your daily activity goal and steps you've taken so far.
Your progress towards your daily activity goal is shown as a percentage and visualized with acircle that fills up as you are active. The amount and type of body movements are registeredand turned into an estimation of steps.
In addition, when opening the details, you can see the following details of your day’s
accumulated activity:lll

Active time tells you the cumulative time of body movements that benefit your health.
When using the Continuous heart rate feature, you can check your current heart rate,your highest and lowest heart rate readings of the day, and also view what your lowest
heart rate reading of the previous night was. You can turn the Continuous heart ratefeature on, off or to night-time only mode on your watch in Settings > General settings >Continuous HR tracking.
Calories you've burned through training, activity and BMR (Basal metabolic rate: theminimum metabolic activity required to maintain life).

For more information, see 24/7 Activity tracking.

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Weekly summary
View an overview of your training week. Your total training time for the week split into different
training zones is illustrated on the display. Tap the display to open more details. You’ll see
distance, training sessions, total calories and time spent in each heart rate zone. To view more
information about a single session, browse to the session you want to view and tap the display
to open the summary.
In addition, you can view last week’s summary and details as well as any sessions planned fornext week.

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Nightly Recharge
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 wellyour autonomic nervous system (ANS) calmed down during the early hours of your sleep ( ANS
charge) and how well you slept ( sleep charge). Tap ANS charge or Sleep charge to see moredetails.
For more information, see Nightly Recharge™ recovery measurement or Sleep Plus Stages™
sleep tracking.

Boost from sleep
The Boost from sleep graph shows how your recent sleep is expected to boost you throughout
the day. The lighter the shade and higher the bar, the higher the boost level. Boost scoresummarizes the daily forecast into one number in order to make it easy to compare between
days. Tap the display to see more details.
For more information, see Sleepwise™ guide to daytime alertness.

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Nightly skin temperature
When your watch detects that you have woken up, it compares the skin temperature measured
during sleep with your 28-day average, and shows the variation to that average. When you open
the details, you'll see a graph showing the skin temperature measurements for the last 7 nights.
For more information, see Nightly skin temperature.

Cardio load status
Cardio Load Status looks at the relation between your short term training load (Strain) and longterm training load (Tolerance) and based on that tells you whether you are in a detraining,
maintaining, productive or overreaching training load status.
In addition, you can see the numeric values for your Cardio Load Status, Strain and Tolerance,
and when opening the details, also a verbal description of your Cardio load status.
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The numeric value for your Cardio load status is Strain divided by Tolerance.
Strain shows you how much you have strained yourself with training lately. It shows youraverage daily cardio load from the past 7 days.
Tolerance describes how prepared you are to endure cardio training. It shows youraverage daily cardio load from the past 28 days.
Verbal description of your Cardio load status.

For more information, see Training Load Pro.

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FitSpark training guideYour watch suggests the most suitable training targets for you based on your training history,
fitness level and current recovery status. Tap the display 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.

Navigation
The Navigation view shows your current altitude, the four cardinal directions, and your location
on a map. When you tap the display you can access the following functions:
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Tap the map to access offline maps when not training. For more information, see Offline
maps.
Tap Maps to view current maps on your watch and check the space used. You can alsochange the map or set it to be chosen automatically based on your location.
View your current altitude, and your altitude profile for the past 6 hours.
To calibrate your current altitude choose Calibrate and the calibration method: I'll add
my current altitude, Let my phone calibrate or Use watch location.
When not training, you can access the compass through the navigation view. To
calibrate the compass scroll all the way down and choose Calibrate. To lock your current
bearing, press OK in the compass view. The display will then show the deviation fromyour locked bearing in red.
Perform the calibration while wearing the watch on your wrist.

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Sunrise & sunset
Check when the sun rises, sun sets and the length of day for your current location. Tap thedisplay to see more details.
lSunset - dusklDawn - sunriselLength of day

Sunrise & sunset data is automatically updated via the Flow app if you've paired your watchwith it. You can also update it manually via GNSS by choosing Update.
Note that sunrise & sunset information can only be found from the sunrise & sunset view.

Weather
View the current day's hourly forecast straight from your wrist. Tap the display to view moredetailed weather information including for example wind speed, wind direction, humidity andchance of rain as well as tomorrow's 3-hour and the day after tomorrow's 6-hour forecast.
For more information, see Weather.

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Music controls
Control music and media playing on your phone with your watch from the Music controls view.
For more information, see Music controls.

WATCH FACE SETTINGS
To view and edit your watch face settings, go to Settings > Watch face.
Choose the watch face style and the information that appears on the watch face. Swipe up or down to view the options
and confirm your choices by tapping. If at any point you want to return and change your choice, press the button to
return to previous level.

LAYOUT
Choose the watch face layout from a set of pre-defined options:lAnalog watch face with four widgetslDigital watch face with three widgetslDigital watch face with four widgetslDigital watch face with two widgets

HANDS AND BACKGROUND
Choose hands and/or background style. The options include, for example, the following styles:

COLOR THEME
Choose the color theme for your watch face. The available colors you can choose from are red, orange, yellow, green,
blue, purple, pink and gray.

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WIDGETS
Tap the plus icon to add a widget to your watch face. Scroll the list of available widgets, and tap to choose the one youwant to use. When you're ready with your design, swipe up, and then tap
to confirm the design.
The Activity widget shows your progress towards your daily activity goal as a percentage. Yourdaily activity goal is also visualized with a circle that fills up as you are active. By tapping thewidget, you can quickly access the Daily activity view details.
The Steps widget shows the steps you've taken so far. The amount and type of body movements
are registered and turned into an estimation of steps. By tapping the widget, you can quickly
access the Daily activity view details.
The Current heart rate widget allows you to see your current heart rate on the watch face whenusing the Continuous Heart Rate feature. By tapping the widget, you can quickly access the Daily
activity view details. From the Daily activity view, you can check your current heart rate, yourhighest and lowest heart rate readings of the day, and also view what your lowest heart rate
reading of the previous night was.
The Calories widget shows how much calories you've burned through training, activity and BMR(Basal metabolic rate: the minimum metabolic activity required to maintain life). By tapping thewidget, you can quickly access the Daily activity view details.
The Weather widget shows the current temperature. By tapping the widget, you can quickly accessthe Weather view details.

From the Daylight widget you can check when the sun rises and sets at your current location. By
tapping the widget, you can quickly access the Sunrise & sunset view details.

Tap the Navigation widget to quickly access the Navigation view details, from which you canaccess, for example, offline maps outside of training.

The Compass widget allows you to quickly check your direction. The red end of the compass
needle points to north. Tapping the widget opens the compass in the Navigation view details,
where you can also calibrate the compass. The compass must be calibrated before the widget canbe used.
The Altitude widget shows your current altitude. Tapping the widget opens the altitude informationin the Navigation view details.

Tap the ECG widget to quickly access the ECG test on your watch.

Tap the SpO2 widget to quickly access the SpO2 test on your watch.

Tap the Jump test widget to quickly access the Leg recovery test on your watch.

Tap the Breathing exercise widget to quickly access the Serene™ guided breathing exercise on
your watch.

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Tap the Music control widget to pause and play music directly from the watch face. For more
information, see Music controls.

Tap the Flashlight widget to activate the flashlight mode. The display will light up at maximum
brightness. To turn off the flashlight, press the BACK button.

Tap the Stopwatch widget to access the stopwatch on your watch. To start the stopwatch, tap the
top half of the display. To add a lap, press OK. To pause the stopwatch, press the BACK button.

The Alarm widget shows the time for your next alarm. Tap the widget to set the 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.
Tap the Countdown timer widget to quickly access the countdown timer setting. Set thecountdown time, and tap the green tick to confirm and start the countdown timer. At the end of thecountdown, the watch notifies you by vibrating. Tap
to restart the timer, or tap
to cancel
and return to the time view.
The Battery status widget shows how much charge is left in the battery.

Other widget options you can choose from include Analog seconds, Digital seconds, Date, Polar logo and Your
initials:

TIME & DATE
To view and edit your time and date settings, go to Settings > Time and date.

TIME
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 theservice.

DATE
Set the date.

DATE FORMAT
Also set the Date format, you can choose dd.mm.yyyy, dd/mm/yyyy, dd-mm-yyyy, yyyy.mm.dd, yyyy/mm/dd, yyyymm-dd, mm.dd.yyyy, mm/dd/yyyy or mm-dd-yyyy.
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.

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When syncing with the Flow app and web service, the week's starting day is automatically updated fromthe service.

PHYSICAL SETTINGS
To view and edit your physical settings, go to Settings > Physical settings. It is important that you are precise with thephysical settings, especially when setting your weight, height, date of birth and sex, as they have an impact on theaccuracy of the measuring values, such as the heart rate zone limits and calorie expenditure.
In Physical settings you'll find:• Weight• Height• Date of birth• Sex• Training background• Activity goal
• Preferred sleep time
• Maximum heart rate
• Resting heart rate
• VO2max• I wear my watch on
WEIGHTSet 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.

• 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 week orspend 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.

32• 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 2
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. To find out your maximum heart rate you can take the Running Performance Test.

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 andmake sure 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:33

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 measuring.
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). To
find out your VO2max you can take the Running Performance Test or the Cycling Performance Test.

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

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 Vantage
V3-specific regulatory labels. Restart your watch, turn it off or reset all data and settings on it.

Restart: If you experience problems with your watch, you can try restarting it. Restarting the watch will not delete any of
the settings or your personal data from the watch. You can also restart your watch by pressing and holding the BACK
and DOWN buttons simultaneously for 10 seconds.
Turn off: Turn your watch off. To turn it back on press and hold the OK button.
Reset data: Reset the watch back to factory settings. This will erase all data and settings on your watch.
Scroll all the way down to find Licenses and, under Certificates, Polar Vantage V3-specific regulatory labels.

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QUICK SETTINGS
Quick settings menu
Swipe down from the top of the display in time view to pull down the Quick settings menu.
Swipe left or right to browse and tap to choose a feature.
Tap
to customize what features you want to see in the quick settings menu. Choose from
Alarm, Countdown timer, Do not disturb, Flight mode and Flashlight.
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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.
Countdown timer: Swipe up or down to set the countdown time, and tap the green tick to
confirm and start the countdown timer.
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.
Flashlight: Tap the flashlight icon to activate flashlight mode. The display will light up at
maximum brightness. To turn off the flashlight, press the BACK button.

Battery status icon shows how much charge is left in the battery.

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.
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 Timers > Alarm.

Your paired phone is disconnected and you have notifications and/or music controls turned on.
Check that your phone is within Bluetooth range from your watch and Bluetooth is enabled on yourphone.
Button lock is on. You can unlock the buttons by pressing and holding the LIGHT button.

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
1. On your watch, press the BACK button, and go to Settings > About your watch.
2. Scroll all the way down and choose Restart your watch.
You can also restart your watch by pressing and holding the BACK and DOWN buttons simultaneously for 10 seconds.

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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. You can do the factory reset
via FlowSync or from the watch.

Factory reset via FlowSync
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.

Factory reset from the watch
1. On your watch, press the BACK button, and go to Settings > About your watch.
2. Scroll all the way down and choose Reset data.
After resetting back to factory settings you need to set up your watch again, either via mobile or computer. Just
remember to use the same Polar account in the setup you've used before resetting.

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TRAINING
WRIST-BASED HEART RATE MEASUREMENTYour watch measures your heart rate from the wrist with the Polar Elixir™ sensor fusion technology. Although there aremany subjective clues as to how your body is doing during exercise (perceived exertion, breathing rate, physicalsensations), none of them are as reliable as measuring heart rate. It is objective and affected by both internal andexternal 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 fromyour skin. 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.
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.

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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 and hold OK in time view or press BACK to enter the main menu andchoose Start training
From the pre-training mode, you can access quick menu by tapping the icon or with the
LIGHT button. The options displayed in the quick menu depend on the sport you havechosen and whether you are using GPS.
You can, for example, choose a favorite training target or route you want to perform andadd timers to your training views. Power save options are also set on from here. 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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~ 38hEstimated training time with current settings. By using power save settings,
the estimated training time can be extended.
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.
The circle around the GPS icon will turn orange when the minimum amount ofsatellites (4) needed for the GPS fix are found. You can start your session but for better
accuracy wait until the circle turns green.
The circle around the GPS icon will turn green when the GPS is ready. The watch
notifies you with a vibration.
Your paired phone is connected and phone notifications, music controls or the voice
guidance feature is turned on.
5. When all signals are found, press OK 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 pressing and holding OK in time view.
2. You'll be prompted to start a training target you've scheduled for the day.

3. Press OK to view the target information.
4. Press OK to return to pre-training mode, and choose the sport profile you want to use.
5. When the watch has found all the signals, press OK. 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.

START A MULTISPORT TRAINING SESSION
Multisport allows you to include multiple sports in one training session, and seamlessly switch between sports without
interrupting your training recording. During a multisport training session your transition times between sports areautomatically monitored, allowing you to see how long it took you to switch from one sport to another.
There are two different ways to perform a multisport training session: fixed multisport and free multisport. In a fixed
multisport (multisport profiles in the Polar sports list) like triathlon, the order of the sports is fixed, and they must be39

performed in that specific order. In free multisport, you can choose what sports you perform and in which order you
perform them by selecting them from the sport list. You can also switch back and forth between sports.
Before starting a multisport training session, make sure that you have set the sport profile settings for each of the
sports that you are going to use for the training session. For more information, see Sport profiles in Flow.
1. Press BACK to enter the main menu, choose Start training, and then browse to a sport profile. Choose Triathlon,
Free multisport or any other multisport profile (can be added in the Flow web service).
2. Once your watch has found all the signals, press OK. Recording started is displayed and you can start training.
3. To change the sport press BACK to go to transition mode.
4. Choose your next sport, and press OK (your transition time is shown) and continue training.

QUICK MENU
You can access the quick menu from pre-training mode, during a session when paused and during transition mode inmultisport sessions. In pre-training mode it can be accessed by tapping the icon or with the LIGHT button. In pause andtransition mode it can only be accessed with the LIGHT button.

The options displayed in the quick menu depend on the sport you have chosen and whether you are using GPS.
Power save settings:
The power save settings allow you to extend your training time by changing the GPS recording
rate and setting Wrist-based heart rate off. These settings let you optimize battery usage and get
more training time for extra long sessions or when the battery is running low.
For more information, see Power save settings
Display always on:
Choose Display always on, and choose Off, For this session only or For this sport
With always on chosen the watch display will be illuminated throughout your training session. If
you choose For this session only, the setting will default back to Off after you finish your training
session. If you choose For this sport, the setting will also apply in future training sessions with this
sport.
Please note that the always on setting will drain your battery much faster than the default setting.
Share HR with other devices:
In heart rate sensor mode you can turn your watch into a heart rate sensor and share your heart
rate with other Bluetooth devices like training apps, gym equipment or cycling computers. For more
information, see HR sensor mode.
Calibrate compass
Follow the instructions on the display to calibrate the compass.
Training suggestions:
Training suggestions shows you the daily FitSpark training suggestions.

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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 acustom length. The minimum length that can be chosen is 17 meters/yards.
The pool length setting is only available in the pre-training mode from the quick menu.
Calibrate power sensor:
If you have paired a third-party cycling power sensor with your watch, you can calibrate the sensor
from the quick menu. First, choose one of the cycling sport profiles and wake up the transmittersby rotating the cranks. Then choose Calibrate power sensor from the quick menu and follow theon-screen instructions to calibrate your sensor. For calibration instructions specific to your power
sensor, see the manufacturer's instructions.
Calibrate stride sensor:
There are two ways to manually calibrate your stride sensor via the quick menu. Choose one of therunning sport profiles and then choose Calibrate stride sensor > Calibrate by running or
Calibration factor.
lCalibrate by running: Start the training session and run a distance you know. The distancehas to be more than 400 meters. When you have ran the distance, press OK to take a lap. Set
the actual distance you have ran and press OK. The calibration factor is updated.
Please note that interval timer cannot used during the calibration. If you have
set the interval timer on, the watch will ask you to turn it off to enable manual
stride sensor calibration. You can turn the timer on from the pause mode quick
menu after calibration.

lCalibration factor: Set the calibration factor manually if you know the factor which gives you
accurate distance.

For detailed instructions on manual and automatic calibration of a stride sensor, see Calibrating a
Polar stride sensor with Grit X/Vantage V/Vantage M.
This option is shown only if you have paired a stride sensor with your watch.
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.
Race pace:
The Race Pace feature helps you keep a steady pace and achieve your target time for a set
distance. Define a target time for the distance - 45 minutes for a 10k run for example and follow
how far behind or ahead you are compared to your pre-set target. You can also check what thesteady pace/speed to meet your target is.
Race Pace can be set on your watch. Just choose the distance and target duration and you’re readyto go. You can also set a Race Pace target in the Flow web service or app, and sync it to yourwatch.
For more information, see Race Pace.

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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 interval timer:
1. Choose Time-based or Distance-based: Time-based: Define minutes and seconds for thetimer and press OK. Distance-based: Set the distance for the timer and press OK. Set
another timer? is shown. To set another timer, press OK.
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 press OK 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.
Routes:In Routes, you'll find the routes that you have saved as favorites in the analysis view of your training
session in the Flow web service, and synced to your watch. Komoot routes are also found here.
Choose the route from the list, and then choose where you want to start the route: Start point(original direction), Mid-route (original direction), End point to reverse direction or Mid-route toreverse direction.
For more information, see Route Guidance.
Routes are only available in the pre-training mode quick menu if GPS is set on for the
sport profile.
Back to start:
Turn on the Back to Start (Via beeline) or Track back (Via same route) feature.
For more information, see Track back and Back to start.
The back to start feature is only available if GPS is set on for the sport profile.
When you choose a training target for your session, the Favorites, Training suggestions and Routes options arecrossed out in the quick menu. This is because you can only choose one target for the session. And if you choose aroute for your session, the Back to start feature will be crossed out in the quick menu because Routes and Back tostart features cannot be chosen at the same time. To change the target, choose the crossed out option and you will be
asked if you want to change your target or route. Confirm with OK to choose another target.

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DURING TRAININGBROWSE THE TRAINING VIEWS
During training you can browse through the training views with UP/DOWN. Note that the available training views andthe information you see on the training views depend on the sport you've chosen and on any edits you've done to thechosen 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

Inclinometer
Altitude graph and your current altitude (press OK to calibrate altitude manually)
AscentDescent

Distance of current segment (flat, uphill or downhill)
Ascent/descent
Speed/Pace
Uphill/downhill countYour current location and breadcrumbs on a map
Cardinal directions
Map scale
For more information, see Offline maps.

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Your bearing
Cardinal directions

Heart rate graph and your current heart rate
Average heart rate
Maximum heart rate

Power graph and your current power
Average power
Maximum power

Time of day
Duration

Music controls
For more information, see Music controls.

SET DISPLAY ALWAYS ON
You can find the Display always on setting from the quick menu when the session is paused. With always on chosen
the watch display will be illuminated throughout your training session. Please note that the always on setting will drain
your battery much faster than the default setting, and may also impact the lifespan of your display.
1. Press the BACK button to pause your session, and then press the LIGHT button to enter the quick menu.
2. Choose Display always on, and choose Off, For this session only or For this sport.
If you choose For this session only, the setting will default back to Off after you finish your training session. If you
choose For this sport, the setting will also apply in future training sessions with this sport.

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

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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 OK. Choose 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 press OK.
Distance-based: Set the distance for the timer and press OK.
3. Set another timer? is shown. To set another timer, press OK.
4. When completed, choose Start to start the interval timer. At the end of each interval, the watch notifies you byvibrating.
To stop the timer, press OK and choose 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 OK.
2. Choose Start to use a previously set timer or choose Set countdown timer to set a new countdown time. Whencompleted, choose 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 OK and choose Start.

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To stop the timer, press OK and choose Stop timer.

LOCK A HEART RATE, SPEED OR POWER ZONE
With the ZoneLock feature you can lock the zone you’re currently in based on heart rate, speed/pace or power, andmake sure you stay in the chosen zone during training without having to check your watch. If you go outside the lockedzone during training, your watch notifies you with a vibration.
The ZoneLock feature for heart rate, speed/pace and power zones must be set on for each sport profile individually.
You can set it on in the Flow web service sport profile settings under the Heart rate, Speed/Pace or Power settings.
In order to use ZoneLock to lock your speed/pace or power zone, you will also need to add the fullscreen Speed/pacegraph or Power graph view to the training views of the sport profile.

Lock a heart rate zone
To lock the heart rate zone you are currently in, press and hold OK in the fullscreen HR graph view or in any of theviews that are editable in Flow.

To unlock the zone, press and hold the OK button again.

Lock a speed/pace zone
To lock the speed/pace zone you are currently in, press and hold OK in the fullscreen Speed/pace graph view .

To unlock the zone, press and hold the OK button again.

Lock a power zone
To lock the power zone you are currently in, press and hold OK in the fullscreen Power graph view.

To unlock the zone, press and hold the OK button again.

MARK A LAP
Laps can be marked both manually and automatically.
To mark a lap manually, press the OK button or slap the display firmly with your fingers. You can turn the Slap function
on in the sport profile settings in the Polar Flow app or web service. Note that in the following fullscreen views, the OK
button is used for a different function. In these views, you can manually mark the lap by slapping the display.

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Automatic laps can be taken based on distance, duration, or location. You can turn the automatic lap function on in the
sport profile settings in the Polar Flow app or web service. 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. If you choose Location-based, alap is taken every time you arrive at the point where you started the session.

SWITCH SPORT DURING A MULTISPORT SESSION
Press BACK, and choose the sport you want to switch to. Confirm your selection with OK.

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 phase

The Voice guidance feature helps you focus on your training target by providing guidance during training
phases straight to your headphones.

See Planning your training for instructions on creating training targets.

Change phase during a phased session
If you chose manual phase change when you created the phased target, press OK to continue to the next phase after
finishing a phase.

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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.

View training target information
To view the training target information during training, press and hold OK in the training target view.

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.
To continue training, press OK. To stop the session, press and hold BACK.
If you stop your session after pausing, the time elapsed after pausing is not included in the total trainingtime.
Press and hold the button to stop your training session
To stop the session, press and hold BACK. You’ll get a summary of your training session on your watch right after
you’ve stopped training.

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

Heart rateYour average and maximum heart rate during the session.
Your Cardio load from the session48

Heart rate zones
Training time spent in different heart rate zones

Energy used
Energy used during the session
Carbs
ProteinFat
For more information, see Energy Sources

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. Cycling cadence
is shown if you have a Polar Cadence Sensor Bluetooth® Smart in use.

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

49PowerAverage power
Maximum power
Muscle load

Power zones
Training time spent in different power zones

Running power is measured from the wrist when using a running type sport profile and GPS is available.
Cycling power is shown when using a cycling type sport profile and you have an external cycling power
sensor in use.

Hill Splitter
Total number of uphills and downhills
Total uphill and downhill distancePress OK to view ascent/descent details per hill
For more information, see Hill Splitter50

Laps/Automatic laps
The number of laps, your best lap and average duration of laps.
You can scroll through the following details by pressing OK:l

Duration of each lap (the best lap is highlighted in yellow)

lDistance of each laplAverage and maximum heart rate of each lap in the color of the heart rate zonelAverage speed/pace of each lap

Multisport Summary
Multisport summary includes an overall summary of the session as well as sport specific summaries, which include
duration and distance covered in the sport.
To view your training summaries later on your watch:
From the watch face, swipe left or right to navigate to the Weekly summary view, and then tap
the display. Browse to the training session you want to view by swiping up or down and tap thetraining 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.

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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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FEATURES
SMART COACHING
Whether it’s balancing training and recovery, 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 your needs and designed for maximum enjoyment and motivation when training.
Your watch includes the following Polar Smart Coaching features:
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Training Load Pro
Recovery Pro
Orthostatic Test
Walking Test
Leg Recovery Test
Cycling Performance Test
Running Performance Test
Fitness Test with wrist-based heart rate
Nightly Recharge™ recovery measurement
Sleep Plus Stages™ sleep tracking
Sleepwise™ guide to daytime alertness
Nightly Skin Temperature
FitSpark™ daily training guideWork-rest guide based on your heart rate
Serene™ guided breathing exercise
FuelWise™
Running power from the wrist
Polar Running Program
Running Index
Smart calories
Training benefit
Continuous heart rate
24/7 Activity tracking
Activity Guide
Activity Benefit

TRAINING LOAD PRO
The new Training Load Pro™ feature measures how your training sessions strain your body and helps to understandhow it impacts your performance. Training Load Pro gives you a training load level for your cardiovascular system
Cardio Load, and with Perceived Load you can rate how strained you feel. Training Load Pro also gives you a training
load level for your musculoskeletal system (Muscle Load). When you know how strained each body system is, you can
optimize your training by working the right system at the right time.
Cardio Load
Cardio Load is based on training impulse calculation (TRIMP), a commonly accepted and scientifically proven method
to quantify training load. Your Cardio Load value tells you how much strain your training session put on yourcardiovascular system. The higher the Cardio Load, the more strenuous the training session was for the cardiovascularsystem. 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 valuethat takes into account your own subjective experience of how demanding your training session was and the durationof your session. It's is quantified with Rate of Perceived Exertion (RPE), a scientifically accepted method to quantify

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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.
Muscle Load
Muscle Load tells you how much your muscles were strained during your training session. Muscle Load helps you
quantify your training load in high-intensity training sessions, such as short intervals, sprints and hill sessions, whenyour heart rate doesn’t have enough time to react to the changes in the intensity.
Muscle load shows the amount of mechanical energy (kJ) that you produced during a running or cycling session. This
reflects your energy output, not the energy input it took you to produce that effort. In general, the fitter you are, thebetter the efficiency between your energy input and output. Muscle load is calculated based on power and duration. In
case of running, also your weight counts.
Muscle Load is calculated from your power data, so you only get a Muscle Load value for your runningworkouts, and cycling sessions if you’re using a separate cycling power sensor.

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 Flowapp 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.
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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.
Cardio load status on your watch
From the watch face, swipe left or right to view the Cardio Load Status view.
1. Cardio load status graph
2. Cardio load status and the numeric value for your Cardio load status (=Strain divided byTolerance.)
Overreaching (Load much higher than usual):
Productive (Load slowly increasing)
Maintaining (Load slightly lower than usual)
Detraining (Load way lower than usual)
3. Strain and Tolerance
4. Verbal description of your Cardio load status

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 three dots
icon in the training summary (Training Load Pro module).

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

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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.
Tolerance describes how prepared you are to endure cardio training. It shows your average daily cardio loadfrom the past 28 days. To improve your tolerance for cardio training, slowly increase your training over a longer
period of time.
Learn more about the Polar Training Load Pro feature in this in-depth guide.

RECOVERY PRO
Recovery Pro is a unique recovery tracking solution that lets you know if your cardio system is recovered and ready for
cardio training. In addition, it offers recovery feedback and training recommendations based on your short and longterm training and recovery balance.
Recovery Pro works together with Training Load Pro that gives you a holistic view on how your training sessions strain
different systems. Recovery Pro then tells you how your body is coping with this strain, and how it affects your daily
readiness for cardio training, and short and long-term recovery.
Recovery and readiness for cardio training
Your cardio system’s recovery, which affects your daily readiness for cardio training is measured with the Orthostatic
test. Your heart rate variability values measured with the test are compared to your individual baseline to spot if there
are any deviations from your average range.
Training and recovery balance57

Recovery Pro combines your measured and subjective long-term recovery data with your long-term training load
(Cardio Load) to monitor the balance between training and recovery. In addition to training-induced factors affecting
your recovery, Recovery Pro also takes into account other factors such as poor sleep and mental stress with subjective
recovery questions asking about your muscle soreness, how strained you feel and how you slept.
Recovery feedback and daily training recommendation
With Recovery Pro you get feedback for both your cardio system’s current recovery and your longer-term training andrecovery balance. Your daily personalized training recommendation is based on these both. It takes into account yourheart rate variability values from the Orthostatic test and your recovery questions within your personal baseline andnormal range for both together with your Cardio Load status from your training sessions.

Get started with Recovery Pro
When you start using Recovery Pro, you need to gather data for a while to build up your personal baseline and typicalrange before we can give you accurate feedback on your recovery. Recovery feedback is available when:lllYour Cardio load status is available (you’ve done training sessions with heart rate monitoring on at least threedays)
You’ve taken at least three Orthostatic tests in the previous seven-day window
You have answered the perceived recovery questions three times in a seven-day window

1. Set Recovery Pro on
Start using the Recovery Pro feature by setting recovery feedback on. This is done on your watch. Go to Settings >General Settings > Recovery tracking > Recovery Pro, and set it on. The Recovery Pro feature and the recovery
tracking setting is available on your watch only, it is not shown in the Flow web service or app.
2. Schedule an Orthostatic test for at least three mornings a week
When Recovery Pro is set on, the watch asks you to schedule an Orthostatic test for at least three mornings per week
(e.g. on Mondays, Thursdays and Saturdays). For the most accurate recovery information, we recommend you take theOrthostatic test every morning if possible. By doing this you’ll get your cardio system’s recovery information every day
in addition to daily recovery feedback.
3. Take the Orthostatic test on the scheduled mornings
The Orthostatic test measures your heart rate and heart rate variability (HRV). Heart rate variability is responsive totraining overload and to stress outside of training. Its affected by stress factors such as mental stress, sleep, latent
illness and environmental changes (temperature, altitude) to mention a few. Recovery Pro uses your resting heart ratevariability (RMSSD rest) and standing heart rate variability (RMSSD stand) measured with the test and compares themto your individual normal range. If your heart rate variability values deviate from your normal range, this could mean thatsomething is interfering with your recovery.
Your normal range is calculated from your individual mean and standard deviation of your test results from the past
four weeks. If you’ve taken the test more than four times during this period, standard deviation is calculated based inyour own individual values. If you’ve taken the test less four than times during the past four weeks, the standard
deviation is calculated based on population norms. At least one test is result is needed during this four-week period.
The more frequently you take the test, the more accurate the results are. To make sure that your results are as reliable
as possible, perform the test in similar conditions every time – we recommend that you take the test in the morning
before breakfast.
In the evening before a scheduled test you’ll get a reminder about it. On the scheduled mornings, you’ll get a notification
to take the test. From the time view on your watch, swipe up from the bottom of the display to view your notifications
which include your Orthostatic test reminder. The test can be started directly from the reminder. See detailed
instructions for taking the Orthostatic test here.
4. Answer the recovery questions dailyYour watch will ask the recovery questions via a reminder every day, whether there is an Orthostatic test scheduled forthe day or not. From the time view on your watch, swipe up from the bottom of the display to view your notifications

58

which include your recovery question reminder. On days you have an Orthostatic test, the recovery questions pop up on
your watch straight after the test. Ideally, they should be answered about 30 minutes after waking up.
The questions are designed to help establish if anything is affecting your recovery. Some examples of factors affecting
recovery are excessive muscle fatigue, mental pressure or maybe just a bad night’s sleep. See the recovery questions
below:lll

Are your muscles more sore than usual? No, Somewhat, Much more
Are you feeling more strained than usual? No, Somewhat, Much more
How did you sleep? Very well, Well, Okay, Poorly, Very poorly.

View your Recovery feedback
Recovery feedback is viewed on your watch. You can conveniently see your daily training recommendation on the
Cardio Load status view on your watch face. Swipe left/right or scroll with the UP/ DOWN buttons until you reach it.
1. Press the display or press the OK button to see more details. First, you’ll see your Cardio Load status (Detraining,
Maintaining, Productive or Overreaching), which is a part of Training Load Pro. When you’ve gathered enoughrecovery data you’ll see your daily training recommendation on this view.
2. Swipe or scroll down with the buttons to Recovery feedback. Tap More or press the OK button to view moredetailed recovery feedback. It’s made up of:

An icon illustrating your readiness for cardio training today that reflects the daily training recommendation stating how
we advise you to train. An increased injury or illness alert icon replaces the training advice icon when your risk for injury
or illness is increased. The short training advice can be:
Daily feedback stating if your cardio system is recovered or not*, followed by your daily training recommendation basedon that day’s Orthostatic test result, and if available, your recovery question answers and your history for these together
with your training data (Cardio Load) over a longer period of time. The recommendation can contain a warning about anincreased risk of overtraining, or it can alert you about an increased injury and illness risk.
*To know if your cardio system is recovered or not you need to perform the Orthostatic test on that day.
Feedback about your long-term training habits and recovery. This can contain information about how you’re responding
to training, if you’ve been training more than or less than usual or if you’re at risk to get injured or fall ill because you’vebeen training more than usual. It can also contain feedback if you seem to have too much stress from something elsethan training. Your long-term feedback is based on:llYour average mood score of past of the seven days calculated from your perceived recovery question answers
Your seven-day rolling average of your heart rate variability values measured with the Orthostatic test compared59

to your individual normal values from the past four weeks
Your training history (Cardio Load status)l

A disclaimer if we don’t have enough data yet to give you accurate feedback. The more you use this feature the moreaccurate recovery feedback you’ll get.

ORTHOSTATIC TESTThe Orthostatic test is a generally used tool for monitoring the balance between training and recovery. It allows you to
track how your body responds to training. In addition to training induced changes, there are many other factors that canaffect your Orthostatic test results, such as mental stress, sleep, latent illness and environmental changes(temperature, altitude) to mention a few.
The test is based on measuring heart rate and heart rate variability. Changes in heart rate and heart rate variability
reflect changes in the autonomic regulation of the heart.

Performing the test
You can perform the test using either a paired Polar heart rate sensor or the wrist-ECG measurement on your watch.
The test lasts for four minutes, and to make sure that your results are as reliable as possible, you need to perform thetest in similar conditions every time – we recommend that you take the test in the morning before breakfast. Do the test
regularly to establish your individual baseline. Sudden deviations from your averages could signify that something is
off-balance. See the instructions below:

How to take the Orthostatic test using the wrist-ECG measurement on your watchlll

You should be relaxed and calm during the test.
There should be no disturbing noises (for example, television, radio or telephone) or other people talking to you.
It is recommended to perform the test regularly and at the same time of day in the morning after waking up to
get comparable test results.

On your watch, choose Tests > Orthostatic test > Start test. The watch starts searching for your heart rate. When
your heart rate is found Lie down & relax is shown on the display.
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Keep your finger still on the top left button (LIGHT) of your watch. Don’t press it.
You can be seated in a relaxed position or lying in bed. The position should always be the same when you dothe test.
The first part of the test lasts for two minutes. Try to keep as still as possible.
After two minutes, you'll be notified to stand up. Stand up and remain standing for another two minutes until
the watch beeps again, and the test is finished.
When you get up, you can let go of the watch button. Be sure to return your finger to the button assoon as possible after you've gotten up.
You can interrupt the test in any phase by pressing BACK. Test canceled is then displayed.

How to take the Orthostatic test using a paired Polar heart rate sensor
For the Orthostatic test, you need to use a Polar H9/H10 heart rate sensor (an H6 or H7 heart rate sensor can also be
used if you have one).
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Moisten the electrode area of the strap and wear the strap snugly around your chest.
You should be relaxed and calm during the test.
There should be no disturbing noises (for example, television, radio or telephone) or other people talking to you.
It is recommended to perform the test regularly and at the same time of day in the morning after waking up to
get comparable test results.

On your watch, choose Tests > Orthostatic test > Start test. The watch starts searching for your heart rate. When
your heart rate is found Lie down & relax is shown on the display.

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You can be seated in a relaxed position or lying in bed. The position should always be the same when you dothe test.
The first part of the test lasts for two minutes. Try to keep as still as possible.
After two minutes, you'll be notified to stand up. Stand up and remain standing for another two minutes until
the watch beeps again, and the test is finished.

You can interrupt the test in any phase by pressing BACK. Test canceled is then displayed.
If your watch cannot receive your heart rate signal, Test failed is displayed. In which case, you should check that theheart rate sensor electrodes are wet, and that the textile strap fits snugly.

Test results
The test gives you five different heart rate and heart rate variability values. These are:
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HR rest: Average heart rate when lying down
HRV rest (RMSSD rest): Heart rate variability when lying down
HR peak: This is the one highest heartbeat that occurs after you stand up.
HR stand: Average heart rate when standing still.
HRV stand (RMSSD stand): Heart rate variability when standing still

View your latest test result on your watch in Tests > Orthostatic test > Latest results. Only your most recent result isshown, and only your first successful test for the day is taken into account as a part of Recovery Pro. The differenceof your HR rest, HR peak and HR stand values to your averages are shown in parentheses next to your latest result.
For a visual analysis of your Orthostatic test results, go to the Flow web service and choose the test from your Diary toview details from it. You can also follow your test results in the long-term and spot any deviations from your baseline.

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When you’ve performed at least two Orthostatic tests during 28-day period, you’ll get feedback on your cardio
system’s recovery on your watch after the test.
After performing at least four tests in a 28-day period your latest Orthostatic test result is compared to your individual
normal heart rate variability (RMMS) range. Your normal range is calculated from the standard deviation of the test
results from the past 4 weeks. As heart rate variability values are very individual, the accuracy of the test result
becomes more accurate the more measurements are done.

Orthostatic test with Recovery Pro
The Orthostatic test is also an integral part of the Recovery Pro feature that tells if your cardiovascular system isrecovered or not. It compares your Orthostatic test results to your baseline gathered over time, and also takes into62

account your subjective recovery, as well as your long-term training history.

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WALKING TEST
The walking test is a simple, safe and repeatable way to measure your VO2max, and to keep track of how your aerobic
fitness is developing. Understanding your aerobic fitness level is the cornerstone of efficient training. This makes thewalking test a valuable tool for anyone from occasional to regular trainers. We recommended taking the test whenstarting a training program, and repeating the test every three months. However, there's no reason why you shouldn't
take it more often if you wish.
The idea is to walk as far as you can in fifteen minutes - at a steady pace. This means faster than your usual,
comfortable walking speed. Aim at raising your heart rate above 65% of your maximum during the warmup, and keep it
there throughout the test by walking at a fast, brisk pace. Your VO2max result is based on the distance you walk, yourheart rate during the test, and personal characteristics (age, sex, height and weight). In principle, the higher your walking
speed and the lower your heart rate, the better your aerobic fitness.

Performing the test
Before taking the test, read the Health and Training section in this user manual or in the Important information sheetthat came in the product package. Do not take the test during illness, injury or if you have any doubts over your health.
Also make sure your physical settings – including height, weight, age as well as which hand you wear your watch on –are up to date. We use them in calculating the result. GPS (GNSS) is used to track your speed, therefore the test needs
to be taken outdoors.
Take the test in flat terrain, track or road in a location that has an unobstructed view of the sky for optimal GPS (GNSS)
performance. Avoid routes with traffic lights or other possible hindrances that might force you to stop or slow down.
Tall buildings, tunnels, partially covered stadiums and trees can also affect GPS (GNSS) accuracy.
The conditions before testing should be fairly similar each time. For instance, you can mess up the results if you havean intense training session the day before or a heavy meal right before testing. During the test, you should walk as fast
as you can, at a steady pace. Running is not allowed. Try to keep your heart rate above 65% of your maximum heartrate. There’s no upper limit. The longer your walking distance, the better your result. If your heart rate is too low, thewatch will alert you. It means you need to walk faster to raise your heart rate.
The walking test including warmup and cool down phases takes about 25 minutes to perform. It's comprised of
warmup (5 minutes) , test (15 minutes) and cool down (5 minutes) phases. Have a look at the instructions on yourwatch in Tests > Walking test > How to once more before starting to see a detailed breakdown of the test, andinstructions on performing it.
1. Go to Tests > Walking test > Start, and scroll down to see an overview of the test. When you’re ready to start the
test, choose Next.
2. Check the questions concerning your health and accept to go to the pre-training mode.
3. The walking sport profile is used for the test. It’s shown in a purple color in the test view. Stay in the pre-training
mode until the watch has found your heart rate and the GPS satellite signals (GPS icon turns green).
4. Get started with a proper warmup. Aim at raising your heart rate above 65% of your maximum heart rate bywalking at a fast, brisk pace. Follow the guidance on the display to complete the warmup.
5. When you've reached at least 65% of your maximum heart rate or warmed up for at least three minutes the test
can be started. Choose Start test to start the actual test.
6. Keep your heart rate above 65% of your maximum heart rate during the test.
7. The test phase ends after 15 minutes. Press the OK button to confirm and continue to the cool down phase.
8. Cool down by walking slowly to promote your recovery.
9. After finishing the cool down you'll see the distance you walked on the display.
10. Press the BACK button once to pause your session, once paused press and hold the BACK button to end thesession.
During the test: Your current heart rate and the heart rate value above which you need to stay are shown at the top of
the display. At the bottom of the display you'll see the time elapsed.

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Test results
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The test summary shows your VO2max. The result is also classified based on gender andage group ranging from very low to elite.
Test distance (the distance you walked during the test)
Test heart rate (your average heart rate from the last 5 minutes of the test)
Test speed/pace (your average speed/pace during the test)
Tips for next time (these tips are meant to enhance the repeatability of the test andthey're only shown on your watch)

You can view your latest result in Tests > Walking test > Latest result.

Note that to update your VO2max value based on your test result you need to sync the results to the Flow app. Whenopening the Flow app after syncing you'll be asked if you want to update it.

Detailed analysis in the Flow web service and app
Remember to sync your test result to Polar Flow. To help long-term follow up, we’ve gathered all the test data in one
place in the Polar Flow web service. In the Tests page you can see all the tests you’ve performed and compare theirresults. You can see your long-term progress and easily view changes in your performance.

65

LEG RECOVERY TESTThe Leg Recovery Test helps you see how your leg muscles have recovered from training, and also how your explosive
strength is developing. You can use it to check if you’re ready for speed and strength training. It's a widely-used, easyand safe test you can take anywhere, with no other equipment needed apart from your Polar watch.
In the test you perform three countermovement jumps with a short pause in between each jump. You first squat down
rapidly right before launching yourself straight up into the air, as high as possible. This two-way motion gives yourmuscles spring-like elastic energy for maximal explosive strength. It also makes the test more easily repeatable andless prone to errors.
To get feedback on the recovery of your leg muscles you need to take at least two tests in a 28-day-period to establish abaseline. From the third test onwards in a 28-day-period, you'll get feedback about your leg muscle recovery.
Essentially, if you jump to a considerably lower height than what your baseline is, your leg muscles aren't entirely
recovered. We recommend taking the test as often as possible as the more results your baseline is calculated from, themore reliable it is.
When giving you verbal feedback the test also takes into account the recovery of your cardio system, provided either by
the Recovery Pro feature or the Nightly Recharge feature if you are using either of them.

Performing the test
If you're feeling sick or have an injury, you shouldn't take the test. However, feeling tired from training doesn't stop you
from taking the test, as one of the points of taking it is to see how well you've recovered from training. If you've been
training a lot and have an increased risk for injury or illness, you can take the Leg recovery test daily to find out when
you're good to go for some more serious training.
Have a look at the instructions on your watch in Tests > Leg recovery test > How to once more before starting to see adetailed breakdown of the test with instructions and animations.

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When you're ready to start go to Tests > Leg recovery test, and choose Start. You need to perform three jumps.
Repeatability is key with this test, so make sure you perform the test each time with the same correct technique.
1. Stand with your back and legs straight, with your hands on your hips. Play close attention to the placement of
your hands as it is crucial for accuracy and repeatability. Always keep your hands on your hips during the test.
This ensures each jump is measured correctly.
2. When you hear a beep. Squat down rapidly and jump explosively straight up, and come down on the balls of thefeet, with your legs straight. You have 40 seconds to jump after each beep.
3. WAIT is displayed before each jump. Wait until JUMP is displayed and you hear a beep before jumping.
4. Test completed is displayed, after you've successfully performed all three jumps.

Test results
After the test, you'll see the height of each jump, and the average of the three jumps which is used to calculate yourbaseline. You can view your latest result in Tests > Leg recovery test > Latest result.
Your leg recovery is measured by comparing your test result to your individual baseline, which is the rolling average ofyour test results from the previous 28 days. Only one result per day is used for baseline calculation. If you do the test
several times only your best result of the day is taken into account.

Essentially, if you jump considerably lower than your baseline, your leg muscles aren't entirely recovered. Your leg
muscles aren't considered recovered:ll

If your baseline is 28 cm or higher: When your test result is 7% or more less than your baseline.
If your baseline under 28 cm: When your test result is 2 centimeters or more less than your baseline.

Your readiness for speed and strength is illustrated with an icon and feedback.

lllGreen if you're readyOrange if you're ready with some considerations
Red if you're not readyYour leg muscle recovery information is complemented with information about the recovery of your cardio system. This
information is provided by the following features: Injury and illness risk (based on your Cardio Load from Training LoadPro), Recovery Pro, Orthostatic test and Nightly recharge. What this means is that first your watch checks if you're injury& illness risk is activated. If it's not available, your watch checks if you're using Recovery Pro, and after that if you've

67performed an Orthostatic test and finally if you're using Nightly Recharge. If any of these features spot anything
affecting the recovery of your cardio system it'll be taken into account in your feedback.

Detailed analysis in the Flow web service and app
Remember to sync your test result to Polar Flow. To help long-term follow up, we’ve gathered all the test data in one
place in the Polar Flow web service. In the Tests page you can see all the tests you’ve performed and compare theirresults. You can see your long-term progress and easily view changes in your performance.

CYCLING PERFORMANCE TESTThe Cycling Performance Test measures the maximum average power you can maintain for 60 minutes. It's also
known as the functional threshold power, FTP-test. The test can be used to determine your individual cycling powerzones. When you have your individual power zones figured out, it's easier to optimize your training. The test is also goodfor tracking your cycling performance development over time.
In addition to the 60-minute FTP-test, you can also take a shorter test that lasts for 20, 30 or 40 minutes, in which case
we'll estimate the 60-minute result. Note that with the shorter tests the result may not be as precise as with the 60minute test. A shorter test is better for inexperienced cyclists or if you're recovering from an injury. Always take thesame type of test to make the results comparable over time.
We recommend using an indoor bike with a power sensor to get the most reliable results, but you can take the test
outdoors as well. If you take the test outdoors, it's wiser to take a shorter one in order to minimize stopping and powerchanges. Choose a route on flat terrain, and avoid traffic lights or any other reasons to stop.
To take the Cycling Performance Test you need a compatible cycling power sensor. For a complete list a compatible
cycling power sensors see Which third-party power sensors are compatible with Grit X/Pacer/Vantage? The power
sensor also needs to be paired with your watch. For detailed pairing instructions see Pairing sensors with your watch.

68Performing the test
Before taking the test, read the Health and Training section in this user manual or in the Important information sheetthat came in the product package. The test is very demanding so do not take the test if you do not feel recovered fromtraining. Wear cycling shoes and clothes that allow freedom of movement.
Also, check that your weight is set correctly in your physical settings. This is important so that you can compare yourresults over time. In your first test, we'll guide you with a power target that's based on your background information.
This helps you maintain a steady power throughout the test. When you repeat the test, the target is based on yourearlier results.
The cycling test includes warmup, test and cool down phases. The warmup phase is power-based, and the cool down
phase is based on heart rate. Note that the warmup and cooldown phases are optional. You can skip them if you wish.
1. On your watch go to Tests > Cycling test > Duration, and choose 20, 30, 40 or 60 minutes.
2. Then go to Tests > Cycling test > Start and scroll down to see an overview of the test. When you’re ready tostart the test, choose Next.
3. Check the questions concerning your health and accept to go to the pre-training mode.
4. The sport profile is shown in a purple color in the test view. Choose an appropriate indoor or outdoor cycling
sport profile. Stay in the pre-training mode until the watch has found your cycling power sensor.
5. Tap the display or press the OK button to begin.
6. The test begins with a warmup phase. The warmup should be about 20 minutes of easy riding in the beginning.
Include 2-3 full-on sprints in the middle of the warmup, about 1-minute each with recovery. Now you should bewell warmed up and ready to take the full-on test. If you choose to do a shorter warmup, make sure to include thefast sprints and recovery moments nonetheless. The warmup also allows you to check that everything works as
it should and that your bike is adjusted optimally for you.
7. After a proper warmup, choose Start test.
8. Speed up and find the maximum power you believe you can keep up for the whole test. The test view shows yourpower in watts. The red value tells your current power and the white value your estimated target power. Try tokeep your pace close to the target, and make sure you stay on the same power level throughout the test. Slowing
down will make the results less reliable.
9. The test phase ends after the pre-defined time is over.
We recommend performing the cooldown phase after the test.

Test results

The test summary shows your FTP value which shows power in watts, your maximum heart rate and your maximal
oxygen uptake known as VO2max. You can view your latest result in Tests > Cycling test > Latest result.
Dividing FTP with a cyclist's weight produces a comparable value, called power-to-weight ratio- which can be comparedwith other cyclists of the same sex. The more power you can produce in your current weight, the better your power-to-69

weight ratio is. This reflects your aerobic fitness. We use a simplified, 8-tiered result table ranging from untrained toworld-class when giving you feedback based on your power-to-weight ratio.

In your first test, the result is compared with other cyclists of the same sex as you. When you repeat the test, the result
is compared to your previous test results and test feedback is also based on them.
If you want to use the Cycling Performance Test to track your progress and help you choose the right training
intensities, we recommend that you repeat the maximal test every three months to ensure that your training zones arealways up to date.
Note that to update your training zones and HR max value you need to sync the results to the Flow app. When opening
the Flow app after syncing you'll be asked if you want to update your values. The sport profile settings for all cycling
type sports will be updated with the new values.

Detailed analysis in the Flow web service and app
Remember to sync your test result to Polar Flow. To help long-term follow up, we’ve gathered all the test data in one
place in the Polar Flow web service. In the Tests page you can see all the tests you’ve performed and compare theirresults. You can see your long-term progress and easily view changes in your performance.

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RUNNING PERFORMANCE TESTThe Running Performance Test is a tool especially designed for runners allowing them to track their progress and findout their unique training zones (heart rate, speed and power zones) for running sports. Regular and frequent testinghelps you plan your training wisely and follow changes in your running performance
You can take the test as maximal or submaximal (at least 85 % of your maximum heart rate). The maximal test requires
all-out effort, but it gives you more accurate results. Taking the maximal test is a good way to find out your current
individual maximum heart rate, and get your settings up to date. The load of the maximal running test is considerably
heavier compared to the submaximal test. Therefore, it's recommended that you include only light training sessions inyour plan for the next 1-3 days after the maximal test.
The submaximal test, which requires that at least 85% of HRmax is exceeded, is a reproducible, safe and non-exhaustive
alternative to the maximal test. You can repeat the submaximal test as often as you wish, and you can also perform it
as a warmup before a training session. It's important that your maximum heart rate is set correctly in your physicalsettings in order to get accurate results from the submaximal test as the submaximal test uses your HRmax whencalculating your results. If you don’t know your HRmax, you could benefit from doing maximal test first to find out yourmaximum heart rate.

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The idea of the test is to run at a steadily increasing speed, following the given target speed as precisely as possible. To
complete the test successfully you have to run for at least six minutes and reach at least 85 % or your maximum heartrate. If you have trouble reaching this, your current HRmax value might be too high. You can change it manually in yourphysical settings.

Performing the test
Before taking the test, read the Health and Training section in this user manual or in the Important information sheetthat came in the product package. Do not take the test during illness, injury or if you have any doubts over your health.
Take the test only when you feel recovered. Avoid exercise that causes fatigue on the day preceding the test. Wearrunning shoes and clothes that allow freedom of movement.
Take the test in flat terrain, track or road, and repeat it regularly under similar conditions. Run at a steadily increasing
speed, following the given target speed as precisely as possible. Also, the conditions before testing should be fairly
similar each time. For instance, an intense training session the day before or a heavy meal right before testing can
influence your test result. You need to run for at least six minutes and reach at least 85 % or your maximum heart rate
to complete the test.
By default the test uses GPS to track your speed but you can also perform the test with a Polar Stride Sensor
Bluetooth® Smart or a STRYD running power meter. In this case your speed is measured with the sensor.
Check heart rate sensor is shown if your heart rate cannot be detected during the test.

Speed unavailable, GPS signal lost is shown if the satellite signals cannot be detected during the test.
Have a look at the instructions on your watch in Tests > Running test > How to once more before starting to see adetailed breakdown of the test, and instructions on performing it.
1. First, define your initial speed for the test in Tests > Running test > Initial speed. The initial speed can be set
between 4-10 min/km. Note that if you set the initial speed too high, you may have you to quit the test too soon.
2. Then go to Tests > Running test > Start and scroll down to see an overview of the test. When you’re ready tostart the test, choose Next.
3. Check the questions concerning your health and accept to go to the pre-training mode.
4. The sport profile is shown in a purple color in the test view. Choose an appropriate indoor or outdoor runningsport profile. Stay in the pre-training mode until the watch has found your heart rate and the GPS satellite signals(GPS icon turns green).
5. Tap the display or press the OK button to begin. The watch guides you through the test.
6. The test begins with a warmup phase (~ 10 min). Follow the guidance on the display to complete the warmup.
7. After a proper warmup, choose Start test. Then you need to reach the initial speed for the actual test to start.
During the test: The blue value shows the steadily increasing target speed that you should follow as precisely as
possible. The white value below it shows your current speed. The watch gives you an audible alarm if you go too fast or
too slow.

The blue curve with the speed values at each end illustrates the allowed range.

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At the bottom, you can see your current heart rate, the minimum heart rate required for the submaximal test and yourcurrent maximum heart rate value.
Your watch will ask Was this your maximum effort? if didn't reach or exceed your maximum heart rate value. Your test
is considered submaximal, if your effort wasn't maximal but you reached at least 85 % of your maximum heart rate.
Your test is automatically considered maximal, if you reach or exceed your current maximum heart rate value.

Test results
The Running Performance Test gives you your maximum aerobic power (MAP), maximum aerobic speed (MAS) andmaximal oxygen uptake (VO2max) as results. In addition, if you performed the maximal test you get your maximum
heart rate (HRmax) value. You can view your latest result in Tests > Running test> Latest result.

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Your maximum aerobic power (MAP) is the lowest exercise intensity where your body reaches its maximum
ability to consume oxygen (VO2max). Maximum aerobic power can usually be sustained for a few minutes only.
Your maximum aerobic speed (MAS) is the lowest exercise intensity where your body reaches its maximum
ability to consume oxygen (VO2max). Maximum aerobic speed can usually be sustained for a few minutes only.
Your maximal oxygen uptake (VO2max) is your body's maximum capacity to consume oxygen during maximum
effort.

If you choose to update your sport profile settings with your new MAP, MAS and VO2max results, your speed, pace andpower zones, as well as calorie calculation are updated to match your current condition. If you performed the maximal
test you can also update your heart rate zones based on your new HRmax value.
Note that to update your training zones and HRmax value you need to sync the results to the Flow app. When opening
the Flow app after syncing you'll be asked if you want to update your values. The sport profile settings for all running
type sports will be updated with the new values.
Whether you should follow power zones, speed/pace zones or heart rate zones in your training, depends on your goals
and training routines. Power zones work in all types of terrains – flat or hilly. Speed zones are reliable only when you runin flat terrain. Speed or power zones are also a good choice for interval training.
If you want to use the Running Performance Test to track your progress and help you choose the right training
intensities, we recommend that you repeat the maximal test every three months to ensure that your training zones arealways up to date. If you want to follow your progress more closely, you can repeat the submaximal test as often as you
wish in between the maximal tests.
Note that you will not get a Running Index result from your Running Performance Test.

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Your weight is used as one input in the Running Performance Test. Note that if you change your weight setting, it also
affects the comparability of your test results.

Detailed analysis in the Flow web service and app
Remember to sync your test result to Polar Flow. To help long-term follow up, we’ve gathered all the test data in one
place in the Polar Flow web service. In the Tests page you can see all the tests you’ve performed and compare theirresults. You can see your long-term progress and easily view changes in your performance.

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. For74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 inyour fitness 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 oncea month.
To make sure the test results are reliable, the following basic requirements apply:
l

l
l
l
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 toyou.
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
On your watch, choose Fitness test > Relax and start the test. The watch starts searching for your heart rate.
When your heart rate is found Lie down & relax is shown on the display. Stay relaxed and limit body movements andcommunication with other people.
You can interrupt the test in any phase by pressing BACK. 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.
llPress OK to save the value to your Physical settings.
Press BACK to cancel only if you know your recently measured VO2max value, and if it differs more than one
fitness level 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.

75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

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).

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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 automaticallymeasures both 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
When your watch detects that you've woken up, it will show your Nightly Recharge status on the Nightly Recharge
view. Navigate to the Nightly Recharge view by swiping left or right from the watch face.

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.
You can also stop the sleep tracking manually if you watch has not yet summarized your sleep. Alreadyawake? is shown on the Nightly Recharge view when your watch has detected a minimum of four hoursof sleep. Confirm by tapping
and the watch summarizes your Nightly Recharge instantly.
Tap ANS charge or Sleep charge to see more details.

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1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.

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 81 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.

78

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 toyour usual 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 82.

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.
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:

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l
l
l
l

Nightly 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.

80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
Flow app. Your own rating is not taken into account in the sleep charge calculation, but you can record yourown perception and compare it to the sleep charge assessment you get.

Sleep data on your watch81

When you wake up you can access your sleep details via the Nightly Recharge view. Navigate
to the Nightly Recharge view by swiping left or right from the watch face. Tap Sleep charge to
see more details. 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
woke up.
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
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
consists of 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.

82​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.

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

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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.

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

84

SLEEPWISE™ GUIDE TO DAYTIME ALERTNESS
Polar SleepWise™ helps you grasp how sleep contributes to your daytime alertness level and readiness to perform. In
addition to the amount and quality of your recent sleep, we also take the effect of sleep rhythm into account. SleepWise
shows how your recent sleep boosts your daytime alertness and readiness to perform. This is what we call Boost fromsleep. It helps you reach and maintain a healthy sleep rhythm and it describes how your recent sleep affects yourdaytime alertness. Better alertness adds up to better readiness to perform by improving reaction time, accuracy,
judgement and decision-making.
To ensure personalized feedback, please make sure that your Preferred sleep time setting matches your real sleep
need.
SleepWise is completely automatic and all you need to do is to track your sleep with Sleep Plus Stages compatible
Polar watch. It is available in the Polar Flow app.

Daily Boost from sleep in the Polar Flow app
Note that you need to have at least five sleep results within the last seven days in order to see your Boost from sleep
forecasts. In case you haven't worn your watch or if the sleep tracking was not successful, you can also add sleep
times manually in the app to increase your sleep result count.
To see your Boost from sleep forecasts in the Polar Flow app, choose Boost from sleep from the menu or get aglance of the daily Boost from sleep forecast from the card in the Diary. Tapping the card opens the daily Boost fromsleep view.

Boost from sleep view opens:85

In the morning, you can see a forecast for how your sleep boost is expected to vary throughout the day, and planalertness boosting activities accordingly (such as naps, coffee, or a walk outside). This provides simple visual andnumeric feedback on any changes in your sleep rhythm. This way, you can easily recognize if the changes are forbetter or for worse. This helps helps you understand how the effects of sleep accumulate in the long run. It makes theimpact of sleep debt and irregular sleep-wake rhythm visible.
Boost score summarizes the daily forecast into one number in order to make it easy to compare between days. Yourboost score may be excellent, good, fair, or modest. Excellent boost score means that you get all the benefits of good
sleep to support your day. Your boost score may be modest if you, for example, have a lot of sleep debt. You mightsee repeating patterns in the trend, for instance, because of weekends.
The daily Forecast graph shows how your recent sleep is expected to boost you throughout the day.
The lighter the shade and higher the bar, the higher the boost level. It means you're likely to feel sharp and ready to
perform. The darker the shade and lower the boost. It means you may feel less alert – even drowsy.
Boost levels
Please notice that our forecast is based on sleep only. It doesn't react to anything else you might or might not doduring the day. In other words, the graph won't react to the cups of coffee you might consume or the cold showers or
brisk walks you might take. Inner motivation also plays a role in how sharp you feel. No matter how high your sleepbased boost level, you're likely to start feeling drowsy during the course of a very boring lecture. On the other hand,
you might feel quite sharp even after a bad night's sleep, if you have a truly interesting task at hand. By following thedaily forecast, you'll learn that your boost level tends to dip in the afternoon for some time and then go up again.
There's no reason to worry about this afternoon slump though. It's regulated by your internal rhythm and is natural to
all human beings. By studying the course of your past forecasts, you can learn how today's boost levels are not only
affected by last night's sleep but also your recent sleep history. Staying up late on weekends, for example, can affectseveral days.
Sleep gate anticipates the time when your body is ready to fall asleep. However, your body's internal rhythm might notalways align with your everyday commitments. That's why your sleep gate is not always your ideal bedtime in real life.
This could be the case, for example, when you go back to work after a break – be it a longer vacation or just a
weekend break.

Daily Boost from sleep on Polar Vantage V3
When your watch detects that you've woken up, it will show your Boost from sleep forecasts on the Boost from sleep
view. Navigate to the Boost from sleep view by swiping left or right from the watch face.

86You can also stop the sleep tracking manually if you watch has not yet summarized your sleep. Zzz isshown on the Boost from sleep view when your watch has detected a minimum of four hours of sleep.
Already awake? appears if you tap the display. Confirm by tapping and the watch summarizes yoursleep instantly.

The information displayed on the Boost from sleep view includes:
1. Boost from sleep graph shows how your recent sleep is expected to boost you
throughout the day. The lighter the shade and higher the bar, the higher the boost level.
Tap the display to see more details.
2. Boost score summarizes the daily forecast into one number in order to make it easy tocompare between days. Your boost score may be excellent, good, fair, or modest.
Excellent boost score means that you get all the benefits of good sleep to support yourday. Your boost score may be modest if you, for example, have a lot of sleep debt. Youmight see repeating patterns in the boost score trend, for instance, because ofweekends.
3. Sleep time tells you the total duration between when you fell asleep and when you
woke up.
4. Sleep score (1-100): A score that summarizes your sleep time and sleep quality into asingle number.
5. Sleep gate anticipates the time when your body is ready to fall asleep. This may beclearly recognizable from your data or not. Irregular sleep rhythm or unusual sleeping
hours can mess your internal rhythm and make sleep gate less prominent.
6. Sleep gate recognizability (1/3, 2/3 or 3/3): You can expect your sleep gate to beclearly recognizable (3/3), if your sleep rhythm is regular. In case your sleep rhythm
changes drastically, your sleep gate is difficult to recognize.

Weekly sleep
In the Weekly sleep view you can compare and analyze your Sleep details from different nights. Tap the calendar icon
to access it.

87

Boost from sleep graph shows how your sleep has affected your days lately. Based on this, you can consider making
changes to your sleep schedule.
Sleep & Internal rhythm graph shows how much your actual sleep rhythm deviates from your body's internal
circadian rhythm. Syncing these two rhythms – actual and internal – has many health benefits. Sticking to regularbedtimes and wake-up times can help you sync them. You can see how your behavior affects your internal rhythm.
For example, staying up late on weekends or traveling over time zones may upset the sync of your rhythms.
Sleep gate anticipates the time when your body is ready to fall asleep. This may be clearly recognizable from yourdata or not. Irregular sleep rhythm or unusual sleeping hours can mess your internal rhythm and make sleep gate lessprominent.
Sleep gate recognizability

You can expect your sleep gate to be clearly recognizable (3/3), if your sleep rhythm is regular. In case your sleep
rhythm changes drastically, your sleep gate is difficult to recognize.
Internal rhythm

Your body's internal rhythm means there are times when your body naturally wants to be asleep or awake. The purple
lines in the graph show your sleep window – the time span when your body would've naturally wanted to be asleep.
The blue bars show your actual sleep rhythm. Syncing these two rhythms – actual and internal – has many healthbenefits. Sticking to regular bedtimes and wake-up times can help you sync them.
Many people working office hours tend to stay up late and sleep in on weekends. This is how they end up shifting their
sleep gate towards staying up late on Sunday night as well. In this very typical case of social jet lag, trouble falling
asleep on Sunday night may result in starting a new working week sleep-deprived. Going by the book, the trick to avoid
Sunday insomnia and sleep-deprived Mondays is to go to bed and get up at the same time every day. However, if

88

you've ended up staying up late, you should rather compensate that with a nice early afternoon nap instead ofsleeping in.

Scientific background
Polar SleepWise feature utilizes sleep tracking and biomathematical modeling for predicting daytime alertness basedon how one has slept recently. To predict how sleep boosts one’s alertness, Polar model evaluates sleep amount,quality, and timing against personal sleep need and one’s body’s internal circadian rhythm. The model predicts one's
boost levels hour-by-hour, daily boost score, sleep gate, and sleep window. A sleep gate marks the start of one's sleep
window - the time when one's body would naturally want to be asleep. It takes from 1 to 2 weeks for SleepWise tocollect enough data to reach full reliability.
Biomathematical modeling is a generally accepted means to predict how different sleep schedules impact onalertness during waking hours. Several biomathematical models have been introduced in the scientific literature.
While the details and terminology between the models differ, the models typically consider time awake, sleep-wakehistory, and the circadian rhythm. The outputs of the models have typically been validated against a psychomotor
vigilance task after modest or severe sleep restrictions. The psychomotor vigilance task is a simple task where onepresses a button as soon as the light appears on a screen. Results from such a task correlate with maintaining
attention, problem solving, and decision making.

NIGHTLY SKIN TEMPERATUREThe Nightly Skin Temperature measurement automatically tracks your skin temperature when you sleep. It thencompares the result with your 28-day average, and shows the variation to that average. Tracking the variations in yourskin temperature can help you detect changes in your body's state.
In contrast to core body temperature, which is usually quite stable around +37 degrees Celsius (98.6 °F), thetemperature of your skin can vary much more. This is because the body regulates its core temperature throughchanging the blood flow of the skin. Also, environmental factors affect the skin temperature. A variation of +-1 degrees
Celsius / +-1.8 degrees Fahrenheit is considered usual in skin temperature. Lower temperatures can occur quite often
due to environmental factors, such as colder room temperature or sleeping with your hand outside the covers. Higher
temperatures might be a sign of oncoming illness. Higher temperatures can also indicate being in the latter part of themenstrual cycle (ovulation and luteal phase).
The skin temperature feature can't be used as a thermometer, as it doesn't show any absolute temperature values, only
the variation to your average skin temperature. If you're feeling under the weather, double-check your temperature witha thermometer.
The temperature measurement feature and data is not intended for medical purposes, diagnosis ortreatment.

How to start using the Nightly skin temperature feature
1. Continuous heart rate tracking needs to be enabled for Nightly skin temperature
measurement 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. For
detailed wearing instructions, see Wrist-based heart rate measurement.
3. You need to wear your watch for three nights before you start to see your Nightly skintemperature results on your watch. After three nights, we know your average skintemperature and show it as baseline (zero). When calculating the baseline, the past 28
nights are taken into account.

Nightly skin temperature on your watch
When your watch detects that you have woken up, it compares the skin temperature measured during sleep to youraverage skin temperature, and shows the variation to that average. Navigate to the Nightly skin temperature view by89

swiping left or right from the watch face.
You can also stop the sleep tracking manually if you watch has not yet summarized your sleep. Zzz... isshown on the Nightly skin temperature view when your watch has detected a minimum of four hours of
sleep. Already awake? appears when you tap the display. Confirm by tapping and the watch
summarizes your sleep instantly. If sleep isn't recognized, skin temperature won't be available.

The information displayed on the Nightly skin temperature view includes:
1. Variation to your average skin temperature.
2. Your skin temperature compared to usual level. Scale: Below usual – Usual – Aboveusual – Much above usual.
Variation within +-1 degrees Celsius or +-1.8 degrees Fahrenheit is considered Usual. If
the variation to your average skin temperature is more than +2 degrees Celsius or +3.6
degrees Fahrenheit, it is considered Much above usual.
3. A graph showing your skin temperature measurements from the last 7 nights.

Nightly skin temperature in the Polar Flow app
Sync your watch with the Polar Flow app to see your skin temperature data in the app. Note that you must sync yourwatch using the Flow app. Skin temperature data cannot be synced using the Polar FlowSync software on yourcomputer.
In the Polar Flow app, choose Skin temperature from the menu (1). From the Skin temperature view (2), you cancheck the result of last night's measurement and also see how your skin temperature varies over the course of a weekor month. You can also check the result of last night's measurement from the card in the Diary (3). Tapping the card
opens the Skin temperature view.

90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?
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
From the watch face, swipe left or right to navigate to the FitSpark training guide view.

91Tap the display to see the suggested workouts. The most suitable workout for you based onyour training history and fitness level is shown first. Swipe up to see other optional workout
suggestions.
Tap the suggested workout to see a detailed breakdown of the workout. Swipe up to see theexercises included in the workout (strength and supportive workouts) and tap the individual
exercise to see detailed instructions on how to perform the exercise.
Tap Start to choose the suggested workout, and then tap the sport profile you want to use tostart the training session.

If you have an active Running Program in Polar Flow your FitSpark suggestions are based on the Running
Program training targets.
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.

The Voice guidance feature helps you focus on your training target by providing guidance during training
phases straight to your headphones.

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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.

WORK-REST GUIDE BASED ON YOUR HEART RATE
Optimize your training rhythm and efficiency to get the best possible impact from your workouts. The Work-rest guide
analyzes your heart rate during the work and rest phases of a training session to give you personalized guidance on the
optimal time to start the work phase again. It automatically detects your highest heart rate during a set, and also
monitors your heart rate during rest, and tells you when you are recovered enough to start your next set.

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To use the Work-rest guide feature during training sessions you need to have the Work-rest guide training view added tothe sport profile you wish to use it in. By default, the Work-rest guide training view is on in following sport profiles:
Strength Training, Circuit Training, High-intensity interval training, Functional training, Bootcamp and Kettlebell. You can
add the training view to any sport profile in the sport profile settings in the Polar Flow app or web service.

Training with Work-rest guideStart your training session with a proper warmup to maximize the benefits of your workout. Warming up improves theeffectiveness of your workout and reduces your risk of injury. Set the Work-rest guide on when you are ready to start
the work phase of your training session. Use the UP and DOWN buttons to navigate to the Work-rest guide training
view and press OK to turn the feature on.

Guidance on the display
The Work-rest guide training view shows your current heart rate and your real-time heart rate graph. The different colors
indicate the heart rate zone in which you are training in. The following instructions guide you through the work and rest
phases of your session.
Raise your HR is shown if you need to raise your heart rate to start the work phase.
When your heart rate rises to a sufficient level for the work phase, the text on thedisplay changes to Work. After completing the set, your watch automaticallydetects that the work phase has ended, and it also automatically detects thehighest heart rate reached during the work phase. You can also manually end thework phase by pressing OK.
Rest until your HR is low enough is shown on the display and the watch notifies
you by vibrating when it has defined your target recovery heart rate. During the rest
phase, you can see your current heart rate and target recovery heart rate on thedisplay. The dashed line on the real-time heart rate graph represents the target
heart rate. The minimum rest time is 20 seconds - if you reach the target recovery
heart rate sooner, Rest for a few seconds more is displayed.
If the rest phase cannot be determined based on your heart rate, atime-based rest phase is shown. Work time ended. Time to rest.
appears on the display, after which a 30-second countdown timer
appears.
Work! is shown on the display and the watch notifies you by vibrating when you
have recovered enough and it's time for your next set.

To turn the feature off, press the BACK button in the Work-rest guide view. Stop Work-rest guide? is displayed. Press
OK to confirm. Stopping the Work-rest guide does not stop the training session.

94Especially in strength training, when you are performing activities that cause extreme pressure on yourwrists, such as weightlifting or pull-ups, your heart rate may be harder to detect with sufficient accuracy
from the wrist. For this reason, we recommend using a Polar H10 heart rate sensor or a Polar Verity Sense
optical heart rate sensor to ensure accurate heart rate measurement, and optimal function of the Work-rest
guide feature.
Learn more about Work-rest guide.

95

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 forstress-relieving effects. When you breathe slowly, your heart beat starts to synchronize with the rhythm of yourbreathing and your 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
the higher 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
minute rhythm (inhale + exhale = 10 seconds). This is the optimal rate for stress-relieving effects. This is why yoursuccess is measured not only from the synchronization, but also from how close you were to the optimal breathingrate.
The default duration of Serene breathing exercise is 3 minutes. You can adjust the duration of the breathing exercise
in range 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 BACK button at any time.
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.

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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.

FUELWISE™
Stay energized throughout your session with the FuelWise™ fueling assistant. FuelWise™ includes three features that
remind you to refuel and help you maintain adequate energy levels during your long sessions. These features are Smartcarbs reminder, Manual carbs reminder and Drink reminder.
It’s crucial for any serious endurance athlete to maintain adequate energy levels and stay hydrated throughout a long
performance. To perform at your best, you need to fuel your system with carbohydrates and drink regularly in thecourse of a long race or a training session. With two useful tools, carbs reminder and drink reminder, FuelWise helps
you find the optimal way to fuel and stay hydrated.
Carbohydrates are ideal for fueling because they can be absorbed and converted into glucose quickly, unlike fat orprotein. Glucose is the primary source of energy used during training. The higher your training intensity, the more
glucose you use in proportion to fat. If your session is shorter than 90 minutes, you don't usually need to fuel withcarbs. However, extra carbs may help you stay more alert and focused even during a shorter session.

Training with Fuelwise
FuelWise™ is located in the main menu under Fueling, and consists of three types of reminders during training
sessions. These are Smart carbs reminder, Manual carbs reminder and Drink reminder. The Smart carbs reminder
calculates your refueling need from your estimated session intensity and duration taking your training background andphysical details into account. The Manual carbs reminder and Drink reminder are time-based, which means you'll get areminder at preset intervals, every 15 or 30 minutes for example.
When using any of the fueling features the training session is started from the Fueling menu. After setting yourreminder and choosing Next , you'll be taken straight to the pre-training mode. Then choose your sport profile and start
your session.

97

Smart carbs reminder
When using the smart carbs reminder, set the estimated session duration and intensity, and we'll estimate the amountof carbs you'll need for refueling during your session. When estimating your carbohydrate need for refueling we takeyour training background and physical settings including age, gender, height, weight, maximum heart rate, resting heartrate, VO2max, aerobic heart rate threshold and anaerobic heart rate threshold into account.
Your capability to absorb carbohydrates is estimated from your training background. This limits the maximum amountof carbohydrates (grams per hour) that the smart carbs reminder can give you. This data is used to pre-calculate therelationship between your heart rate and carbohydrate consumption rate based on your physical settings. The
recommended carbohydrate intake rate is then adjusted up or down (within min/max limits) based on your heart rate
data and the pre-calculated heart rate vs. carbohydrate consumption rate relationship.
During training, your watch will track your actual energy expenditure and adjust the frequency of the reminders
accordingly but the portion size (carbs in grams) is always the same during a session.
Set smart carbs reminder
1. In the main menu choose Fueling > Smart carbs reminder.
2. Set the estimated duration of your session. The minimum is 30 minutes.
3. Set the estimated intensity of your session. The intensity is set with heart rate zones. See heart rate zones tolearn more about different training intensities.
4. Set the carbs per serving (5 -100 grams) of your preferred sports fuel.
5. Choose Next
After setting the reminder you'll see an overview of your selection. At this point you can still remove the reminder you
just set or add a drink reminder. When you're ready to start your session choose Use now to go to pre-training mode.
When adding a drink reminder to a smart carbs reminder, you'll also get an estimation of your hydration need per
reminder. This is based on the average sweat rate in moderate conditions
Take ( ) g carbs! is shown on the display including vibration and sound when it's time to takesome carbs.

Manual carbs reminder
A time-based reminder that helps you stay fueled by reminding you to take some carbs at preset intervals. Can be set toremind you in 5 to 60-minute intervals.
Set manual carbs reminder
1. In the main menu choose Fueling > Manual carbs reminder.
2. Set the interval (5-60 minutes) of the reminder.
After setting the reminder you'll see an overview of your selection. At this point you can still remove the reminder you
just set or add a drink reminder. When you're ready to start your session choose Use now to go to pre-training mode.

98

Take carbs! is shown on the display including vibration and sound when it's time to take somecarbs.

Drink reminder
A time-based reminder that helps you stay hydrated by reminding you to drink. Can be set to remind you in 5 to 60minute intervals.
Set drink reminder
1. In the main menu choose Fueling > Drink reminder.
2. Set the interval (5-60 minutes) of the reminder.
After setting the reminder you'll see an overview of your selection. At this point you can still remove the reminder you
just set or add a carbs reminder. When you're ready to start your session choose Use now to go to pre-training mode.
Drink! is shown on the display including vibration and sound when it's time to drink.

Learn more about FuelWise™

RUNNING POWER FROM THE WRIST
Running power is a great complement to heart rate monitoring – it helps you monitor the external load of your running.
Power responds to changes in intensity faster than your heart rate, which is why Running Power is a great guiding
metric in interval and hill sessions. You can also use it to maintain a steady effort level during your run, for example in a
race.
The calculation is done with Polar’s proprietary algorithm, and it is based on your GPS and barometer data. Your weightalso affects the calculation, so make sure its up-to-date.

Running power and muscle load
Polar uses running power to calculate Muscle load, one parameter of Training Load Pro. Running causes
musculoskeletal stress, and Muscle load tells you how much your muscles and joints were strained during your training
session. It shows the amount of mechanical work (kJ) that you produced during your running sessions (and cycling
sessions if you’re using a cycling power meter). Muscle load helps you quantify your training load in high-intensity
running training sessions, such as short intervals, sprints and hill sessions, when your heart rate doesn’t have enoughtime to react to the changes in the intensity.

How running power is shown on your watch
Running power is automatically calculated for your running sessions done with running type sport profiles with GPS
available.
Choose the power data you want to view during your sessions by customizing your training views in the Flow web
service sport profile settings.
During your run you can view the following data:

99

l
l
l
l
l
l

Maximum power
Average power
Lap power
Maximum lap power
Automatic lap power average
Automatic lap power maximum

Choose how power is shown during sessions and in the Flow web service and app:lll

Watts W
Watts per kilogram W/kg
Percentage of MAP (% of MAP)

After your session in the training summary on your watch you’ll see:

l
l
l
l

Your average power as Watts
Your maximum power as Watts
Muscle Load
Time spent in power zones

How running power is shown in the Polar web service and app
Detailed graphs for analysis are available in the Flow web service and app. See your power values from your session,and how they were distributed compared to heart rate, and how incline, decline and different speeds affected them.

100

POLAR RUNNING PROGRAM
Polar Running program is a personalized program based on your fitness level, designed to make sure that you trainright and avoid overreaching. It’s intelligent, and adapts based on your development, and lets you know when it might
be a good idea to cut back a little and when to step it up a notch. Each program is tailored for your event, taking yourpersonal 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
do strength, core, and mobility exercises to support your development. Each training week consists of two to fiverunning sessions, and the total running training session duration per week varies from one to seven hours depending on
your fitness 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.

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.

101

7. Review your program, and adjust any settings if necessary.
8. 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 and holding OK in time view.
2. You'll be prompted to start a training target you've scheduled for the day.

3. Press OK to view the target information.
4. Press OK to return to pre-training mode, and choose the sport profile you want to use.
5. When the watch has found all the signals, press OK. 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
pace requires 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/Stride Sensor is inuse, and when the following 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.
When using a Polar Stride Sensor Bluetooth Smart in a running session and GPS is set off, the sensor needs to becalibrated in order to get a Running Index result.
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

102

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

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

Women

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
36

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)
1800

0:36:20

1:15:10103

2:48:00

5:43:00

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)

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

3:43:00562800

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

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.

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, you104need 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 sesing
sion 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.

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Feedback
Recovery training

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

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.
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.

Continuous heart rate on your watch

The Heart rate widget allows you to see your current heart rate on the watch face when using
the Continuous Heart Rate feature. You can add it to the watch face in the Watch face settings.

By tapping the widget, you can access the Daily activity view. From the Daily activity view, you
can check your current heart rate, your highest and lowest heart rate readings of the day, andalso view what your lowest heart rate reading of the previous night was. For more information,see 24/7 Activity tracking.

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 to record your heart rate continuously. Continuousrecording can also start based on your wrist movements, for example, when you’re walking with a fast enough pace forat 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 not elevated it tracks yourheart 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 inthe continuous heart rate summary as the highest or lowest reading of your day. This can happen if the reading you’veseen falls outside the tracking interval.
The LEDs on the back of your watch are always on when the continuous heart rate feature is on and thesensor 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
From the watch face, swipe left or right to navigate to the Daily activity view.

107View your progress towards your daily activity goal and steps you've taken so far.
Your progress towards your daily activity goal is shown as a percentage and visualized with acircle that fills up as you are active. The amount and type of body movements are registeredand turned into an estimation of steps.
In addition, when opening the details, you can see the following details of your day’s
accumulated activity:lll

Active time tells you the cumulative time of body movements that benefit your health.
When using the Continuous heart rate feature, you can check your current heart rate,your highest and lowest heart rate readings of the day, and also view what your lowest
heart rate reading of the previous night was. You can turn the Continuous heart ratefeature on, off or to night-time only mode on your watch in Settings > General settings >Continuous HR tracking.
Calories you've burned through training, activity and BMR (Basal metabolic rate: theminimum 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 canchoose to view either daily, weekly or monthly reports.
Learn more about the 24/7 Activity tracking feature in this in-depth guide.

ACTIVITY GUIDEThe Activity Guide feature shows how active you've been during the day, and tells you how much you need to still do toreach the recommendations for physical activity per day. You can check how you’re doing in reaching your activity goal
for the day either from your watch, from the Polar Flow app or web service.
For more information, see 24/7 Activity Tracking.

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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!
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.

POSITIONING 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. The watch
uses GPS, GLONASS, Galileo, BeiDou and QZSS systems simultaneously for maximum accuracy around the globe. Bydefault, the watch also utilizes dual-frequency GPS for improved positioning accuracy especially in difficult use
conditions. Alternatively, you can use a power-saving single-frequency GPS mode on your watch. Single-frequency GPS
mode does not give as accurate results in difficult use conditions, but it will improve the battery lifetime during exercise.
The setting is located in General settings > Positioning satellites. Choose Better accuracy (dual-frequency GPS) or
Power save (single-frequency GPS).

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, Glonass, Galileo, BeiDou and QZSS satellites. This way the watch knows where to search for thesatellites and thus makes defining your initial location faster and improves the accuracy of the positioning data.
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 > About your watch >Assisted GPS expires. If the data file has expired, sync your watch with the Flow web service via FlowSync software orwith 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 and the positioning
data accuracy may decrease.

109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.

OFFLINE MAPS
You can download offline maps from the Polar Flow web service and transfer them to your watch using a computer.
The maps available in the Flow web service include detailed maps of countries and regions, as well as basic maps ofcontinents and large areas. Basic maps of North America and Europe are pre-installed on your watch. Outside oftraining, you can access offline maps via the navigation view, and during training they are available as a full-screen map
navigation training view.
lUsing maps during traininglUsing maps outside of traininglDownload and transfer maps to the watchl

Add the map navigation training view to a sport profilel

Learn more about Offline maps.

USING MAPS DURING TRAINING
During training, offline maps are available as a full-screen map navigation training view. The training view is enabled bydefault for most outdoor sport profiles and can be added to any sport profile that uses GPS.
After starting your session, scroll to the map navigation training view with the UP/DOWN buttons. You can use the map
either on its own (1) or with other navigation features, including Route Guidance (2), Back to Start (3) and Track back(4).

In the map navigation training view,
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the location pointer displays your current location and heading. If heading information is not available, yourlocation is indicated with a blue dot . Calibrate the compass via the map navigation menu to show yourlocation with heading.
breadcrumbs appear as a red line, showing the path you have taken so far.
the blue line shows the route you have chosen for the training session, and arrows along the route indicate thedirection of the route.
the four cardinal directions shown around the map help you navigate.
the map scale helps you identify the distance between places.

Map navigation menu
Press OK in the map navigation view to open the menu. The following options are displayed in the menu.

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Pan and zoom: Activate the pan and zoom mode. Use the UP (+) and DOWN (-) buttons
to adjust the view, and pan by swiping. Press OK to accept the new zoom level and exit
the pan and zoom mode. Your location on the map is centered automatically. Note that if
you exit the pan and zoom mode by pressing BACK, the map view will return to theprevious zoom level.
Your location: View the coordinates of your current location.
In Routes, you'll find the routes that you have saved as favorites in the analysis view ofyour training session in the Flow web service, and synced to your watch with the Polar
Flow app. Komoot routes are also found here. Choose the route from the list, and thenchoose where you want to start the route: Start point (original direction), Mid-route(original direction), End point to reverse direction or Mid-route to reverse direction. For
more information, see Route Guidance.
Back to start: Turn on the Back to Start (Via beeline) or Track back (Via same route)feature. For more information, see Track back and Back to start.
Map orientation: Choose North up to display the map with north always at the top of thescreen. Choose Track up to display your direction of travel at the top of the screen.
When your direction changes, the map rotates accordingly.
Track up stops working with furthest zoom levels, and the map orientation
automatically changes to North up. The map orientation returns to Track up
when you choose a close enough zoom level. The map orientation alsochanges to North up when the pan and zoom mode is enabled.

lCompass calibration: Follow the instructions on the display to manually calibrate thecompass.
Perform the calibration while wearing the watch on your wrist.

lCurrent maps: View current maps and check the space used. You can also change themap or set it to be chosen automatically based on your location.

USING MAPS OUTSIDE OF TRAINING
You can access offline maps outside of training through the Navigation view. From the watch face, swipe left or right
until you reach it, then tap the display to open the details.
Tap the map shown in the details to open the map navigation view:111

In the map navigation view,lll

the location pointer displays your current location and heading. If heading information is not available, yourlocation is indicated with a blue dot . Calibrate the compass via the map navigation menu to show yourlocation with heading.
the four cardinal directions shown around the map help you navigate.
the map scale helps you identify the distance between places.

Use the UP (+) and DOWN (-) buttons to adjust the view, and pan by swiping.
Map navigation menu
Press OK to open the map navigation menu where you will find the following options:lllYour location: View the coordinates of your current location.
Recenter: Recenter the map to your current location.
Compass calibration: Follow the instructions on the display to manually calibrate thecompass.
Perform the calibration while wearing the watch on your wrist.

lCurrent maps: View current maps and check the space used. You can also change themap or set it to be chosen automatically based on your location.

The navigation view details can be quickly accessed from the watch face by tapping
the Navigation widget. You can add it to the watch face in the Watch face settings.

DOWNLOAD AND TRANSFER MAPS TO YOUR WATCH
To download and transfer maps to your watch, you need a computer, and your watch must be connected to your Flow
account. First, download the map file from the Polar Flow web service, and then transfer it to the watch on yourcomputer using File Explorer (Windows) or Android File Transfer and Finder (Mac).
1. Download a map file from the Polar Flow web service
In the Flow web service, you can access the map download page by clicking your name/profile photo in the upper rightcorner and choosing Download maps. You can also use the direct link: flow.polar.com/maps.
You can download new maps or download the maps on your watch again to update them. You can choose maps thatare smaller and more detailed, or larger and more basic.

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Detailed maps (Countries and regions) show for example smaller trails and contour lines.

Basic maps (Continents and large areas) show for example main roads and tracks. Basic maps of North
America and Europe are pre-installed on your watch.

When you click on a region on the map, you will see the size of the map and when it was last updated. To download themap, click on the Download button.

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2. Transfer the downloaded map file to your watch

How to transfer map files to your watch on Windows
Plug your watch into your computer with the custom cable that came in the box. Make sure that the cable snaps into
place.
Drag the downloaded map file from the Downloads folder to the Storage folder on your watch.

Once the map file is copied to your watch's storage folder, you can access the map during training via the map
navigation view.

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You can delete unnecessary maps from the storage folder when the watch is connected to yourcomputer. Click on the map file with the right mouse button and choose Delete.

How to transfer map files to your watch on Mac
To transfer map files to your watch, you need to install Android File Transfer (https://www.android.com/filetransfer/)
on your Mac. After that:
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Plug your watch into your computer with the custom cable that came in the box. Make sure that the cablesnaps into place.
Open Android File Transfer. On the Android File Transfer window you can see the storage folder on your watch.
Go to Finder and open the Downloads folder.
Drag the downloaded map file from the Downloads folder to the storage folder on your watch.

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Once the map file is copied to your watch's storage folder, you can access the map during training via the map
navigation view.
You can delete unnecessary maps from the storage folder when the watch is connected to yourcomputer. Click on the map file with the right mouse button and choose Delete.

ADD THE MAP NAVIGATION VIEW TO A SPORT PROFILE
By default, the map navigation training view is on in most outdoor sport profiles, but it can be added to any sport profilethat uses GPS.
In the Flow web service:
1. Click your name/profile photo in the upper right corner. Go to Sport Profiles, and choose edit on the sport profile
you wish to add it to.
2. Choose Related to device.
3. Choose Vantage V3 > Training views > Add new > Fullscreen > Map navigation and save.
In the Flow mobile app:
1. Go to the main menu, and choose Sport profiles.
2. Choose a sport profile and tap Edit to open the sport profile settings.
3. If you have more than one device in your Flow account, make sure Vantage V3 is chosen at the top of the page.
You can change the device by swiping.
4. Scroll down to Training views, and under Additional views, choose the Map navigation view.
5. When you're ready, tap Done.
Remember to sync the settings to your watch.

FILE FORMAT CHANGE
After the 2.0.19 firmware update, Vantage V3 will notify you of an optional upgrade that enables faster maps. This
upgrade changes the file format of your watch to a new version. The file format version shown in Settings > About yourwatch will change to V 2.0. Note that the upgrade will remove the existing maps from your watch, including preinstalledbasic maps. After the upgrade, you will need to download and transfer maps to your watch again. For instructions, see
Download and transfer maps to your watch. You can perform the upgrade via the notification, or if you prefer to
upgrade later, you can do so in Navigation view > Maps > Change file format.

TRACK BACK AND BACK TO START
The track back and back to start navigational features both guide you back to the starting point of your session. Trackback guides you back to your starting point via the same route you came whereas Back to start shows the direction to116

your starting point. Both features show the distance to the starting point of your session. With Track back you can also
zoom in or out on the route.
Track back can be set on after starting a session and can be used only after you've gone far enough from your starting
point. Back to start can be set on before the session has been started in the pre-training mode. The display then shows
the distance and direction to your starting point throughout your training session. Both features can be accessed duringa training session from the Map navigation view (if it's enabled in the sport profile you are using) and from the Quickmenu when pausing your session.
Note that GPS must be set on for the sport profile to be able to use these features.

Track back (Go back via the same route)
To set track back on from the Map navigation view:
1. Browse to the Map navigation view and press OK.
2. Choose Back to start, and choose Via same route.
To set Track back on from the Quick menu:
1. Press BACK to pause your session, and then press the LIGHT button to enter the quick menu.
2. Choose Back to start, and choose Via same route.
3. If the map navigation view is not included in the training views of the sport profile you are using, it will be added
to the training views for this session.
Follow the guidance on the display to the starting point of your session. On the display you'll see the distance to thestarting point of your session via the route.

Zoom
Zoom in or out on your route. Press OK in the Map navigation view and choose Pan and zoom, and then use the UP
and DOWN buttons to adjust the view. Press OK to accept the new zoom level and exit the Pan and zoom mode. If you
exit the Pan and zoom mode by pressing BACK, the map view will return to the previous zoom level.

Back to start (Go back via beeline)
To set the back to start feature on from the Map navigation view:
1. Browse to the Map navigation view and press OK.
2. Choose Back to start, and choose Via beeline.
To set the back to start feature on from the Quick menu:
1. In pre-training mode, press the LIGHT button or tap
to enter the quick menu. During training: Press BACK topause your session, and then press the LIGHT button to enter the quick menu.
2. Choose Back to start, and choose Via beeline.
3. If the map navigation view is not included in the training views of the sport profile you are using, it will be added
to the training views for this session.

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To return to your starting point via beeline:
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Keep your watch in a horizontal position in front of you.
Keep moving in order for your watch to determine which direction you are going. An arrow will point in the
direction of your starting point.
To get back to the starting point, always turn in the direction of the arrow.
Your watch also shows the bearing and the direct distance (beeline) between you and the starting point.

When in unfamiliar surroundings, always keep a map at hand in case the watch loses the satellite signal or the batteryruns out.

KOMOOT
Plan detailed routes on maps with komoot and transfer the routes to your watch for turn-by-turn route guidance on the
go! Whether road cycling, hiking, bikepacking or mountain biking, komoot’s superior planning and navigation technology
allows you to easily discover more of the great outdoors.
Create a komoot account if you don't have one. When you sign up for komoot, you get a free region to test all of theircore features. Komoot recommends to unlock your home region as your free region. Then connect komoot to Polar
Flow, and get your komoot routes on your watch.
For help using Komoot, see their support site at support.komoot.com/hc/en-us.
Komoot routes require 1 second GPS recording rate. It cannot be used with 1 minute or 2 minute recording
rates.

CONNECT YOUR KOMOOT AND POLAR FLOW ACCOUNTSFirst, make sure you have a polar Flow account and a komoot account. You can connect your komoot and Polar Flow
accounts in the Polar Flow app or web service.
In the Flow app:
In the Polar Flow app go to the main menu, and choose General Settings > Connect > Komoot > Connect.
Alternatively, choose Favorites from the main menu, and tap the Komoot button to connect:

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In the Flow web service:
In the Polar Flow web service go to Settings > Partners > Komoot > Connect.
Alternatively, go to Favorites by clicking the Favorites iconon the menu bar, and click Connect:

After connecting your komoot and Polar Flow accounts, all of your planned komoot tours that start in a region that you
have unlocked in your Komoot account will be synced to your favorites in Flow.

SYNC KOMOOT ROUTES TO YOUR WATCH
When you create new routes in komoot, they will be automatically fetched from komoot and synced to both yourfavorites in Polar Flow and the routes on your watch the next time you sync the watch with the Flow app.
Note that you must sync the routes to your watch using the Polar Flow app. Routes cannot be synced toyour watch using the Polar FlowSync software on your computer.
You can choose the routes you want to have on your watch in the Polar Flow app or web service. Your watch can have amaximum of 100 favorites at a time.
In the Flow app, go to Devices menu and onto the device page. Scroll down the page and tap Add/remove to see yourcurrent favorites on the watch.
1. You can reorder the routes on the watch by tapping and holding(iOS)/(Android) on the right anddragging the routes where you want them.
2. To add or remove a route, tap Add/remove again to access all your favorites.
3. You can sort the favorites by Name, Modified and Type.
4. To remove a route from the watch, turn the switch to left. To add a route, turn the switch to right.
5. Sync your watch with the app to save the changes.

In the Flow web service, click the Favorites iconon the menu bar on top of the page to enter your Favorites page.

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1. Choose the routes by clicking the selection boxes on the left of the routes list to move them to the sync list foryour watch on the right. If you have planned new routes with komoot, you can update them to the routes list by
clicking the Refresh button.
2. You can change the order of the routes on the watch by dragging and dropping them. You can remove individual
routes by clicking X or all routes at once by clicking CLEAR. Note that they still remain available in your favorites
even if you remove them from your watch.
3. Sync your watch with the Polar Flow app to save your changes to it.

For more information on managing your favorites in the Polar Flow web service and app, see Manage
favorites and training targets in Polar Flow.

START A SESSION WITH A KOMOOT ROUTE
1.
2.
3.
4.
5.

In pre-training mode, press the LIGHT button or tap
to enter the quick menu.
Choose Routes from the list, and pick the komoot route you want to do.
Choose where you want to start the route: Start point or Mid-route.
Choose the sport profile you want to use, and start your session.
Your watch will guide you to the route. Route start found is displayed when you reach it, and then you're ready togo.
6. Your watch guides you through your route with turn-by-turn instructions.

You can choose a route during a training session from the Map navigation view (if it's enabled in the sport
profile you are using), as well as from the Quick menu when pausing your session.

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ROUTE GUIDANCEThe route guidance feature guides you along routes that you have recorded in previous sessions or routes that you've
imported into Flow from a third-party service like komoot or Strava for example. You can also import route files directly
into Flow in GPX or TCX file format.
You can choose to go to the route start point, route end point or nearest point on the route (mid-route). First your watch
will guide you to your chosen start point on the route. Once on the route, your watch will guide you all the way throughand keep you on track. Just follow the guidance on the display. At the bottom of the display you’ll see how much
distance you still have left.

ROUTE AND ELEVATION PROFILES

After choosing a route you'll see an overview of the route, and the elevation profile of it. This helps you identify whichroute is which, and what to expect from your session.

TOTAL ASCENT AND DESCENT FOR PLANNED ROUTES
When starting a planned route you'll see the total ascent and descent on your route. As you go along the route theascent/descent values will update and you'll always see the total ascent and descent still left on the route. You'll also
see your current ascent/descent grade. At all times you'll know exactly where you are and how much you have left togo.
When doing an unplanned route you'll see the ascent and descent for the previous kilometer as well as your current
ascent/descent grade.

You can use komoot to plan detailed routes on maps and transfer the routes to your watch via Flow.

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ADDING A ROUTE TO YOUR WATCH
To add a route to your watch you must save it as a favorite in the Flow web service or app, and sync it to your watch
using the Flow app. For more information see Manage favorites and training targets in Polar Flow.

START A TRAINING SESSION WITH ROUTE GUIDANCE
1. Choose the sport profile you want to use, and in pre-training mode, press the LIGHT button or tap
to enter thequick menu.
2. Choose Routes from the list, and then choose the route you want to do.
3. Add a carbs reminder or drink reminder if you wish, and then choose Start.
4. Choose where you want to start the route: Start point, Mid-route, End point to reverse direction or Mid-route toreverse direction.
5. Stay in the pre-training mode until the watch has found your heart rate and the GPS satellite signals, and start
your session by pressing OK. You may be asked to the calibrate the compass before starting your session. If so,
follow the instructions on the display to calibrate it.
6. Your watch will guide you to the route. Route start found is displayed when you reach it, and then you're ready togo.
Route-end point reached is shown when you're finished.
You can choose a route during a training session from the Map navigation view (if it's enabled in the sport
profile you are using), as well as from the Quick menu when pausing your session.

ZOOM
Zoom in or out on your route. Press OK and choose Pan and zoom, and then use the UP and DOWN buttons to adjust
the view.

CHANGE ROUTE ON-THE-FLY
Switch to a different route during your session.
1. Press BACK to pause your session, and press the LIGHT button to enter the quick menu.
2. Choose Routes, the watch then asks you Want to change your route?, choose Yes, and choose a route from thelist.
3. Choose Start when you're ready.

COMPASSTo use the compass during sessions you need to add it any sport profiles you wish to view it in.
In the Flow mobile app:
1. Go to the main menu, and choose Sport profiles.
2. Choose a sport profile and tap Edit to open the sport profile settings.
3. If you have more than one device in your Flow account, make sure Vantage V3 is chosen at the top of the page.
You can change the device by swiping.
4. Scroll down to Training views, and under Additional views, choose the Compass view.
5. When you're ready, tap Done. Remember to sync the settings to your watch.
In the Flow web service:
1. Click your name/profile photo in the upper right corner. Go to Sport Profiles, and choose edit on the sport profile
you wish to add it to.
2. Choose Related to device.
3. Choose Vantage V3 > Training views > Add new > Fullscreen > Compass and save. Remember to sync thesettings to your watch.

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USING THE COMPASS DURING A SESSION
During a session you can scroll to the compass view with the UP/DOWN buttons. The display shows your bearing andthe cardinal directions.

Calibrating the compass
You may be asked to the calibrate the compass during a session. If so, follow the instructions on the display to calibrateit.
You can also manually calibrate the compass from the quick menu. Pause your session, and press LIGHT to access thequick menu, and choose Calibrate compass. Follow the instructions on the display.
Perform the calibration while wearing the watch on your wrist.
Lock your bearing
In the compass training view press OK to lock your current bearing. The display will then show the deviation from yourlocked bearing in red.
Note that the compass needs to be calibrated first.

USING THE COMPASS OUTSIDE OF TRAINING SESSIONS
When not training, you can access the compass through the Navigation view. Add the navigation view from Settings >Views. After adding it, swipe left or right from the watch face until you reach the view, and press OK to open the details.
Lock your bearing
In the compass view press OK to lock your current bearing. The display will then show the deviation from your locked
bearing in red.
Calibrating the compass
To calibrate the compass scroll all the way down and choose Calibrate.
Perform the calibration while wearing the watch on your wrist. Calibrate the compass regularly to ensure
optimal accuracy.

The Compass widget allows you to quickly check your direction. The red end of thecompass needle points to north. Tapping the widget opens the compass in the
Navigation view. The compass must be calibrated before the widget can be used. You
can add the widget to the watch face in the Watch face settings.

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VERTICAL SPEED & VAM
VERTICAL SPEED
Vertical speed is an instant, real-time measurement of ascents and descents, used to calculate how many meters orfeet you ascend or descend per minute, taking only altitude into account. It provides insight into your current training
intensity during climbs and can be used the same way as speed or power on level ground. To view the vertical speed
during training sessions, you need to add it to the training views of the sports profiles you wish to view it in.
Vertical speed (m/min) or (ft/min)

ASCENT SPEED (VAM)
VAM is a metric that measures how quickly you ascend while cycling. It is expressed in vertical meters per hour (m/h).
VAM measures your average ascent speed both during a 30-second window and since the start of a lap. VAM
measured during a 30-second window (VAM, 30s) gives you an idea of how many meters you would climb in an hour if
you maintained your current pace. This information can be used to monitor your climbing performance and estimate
remaining climb time.
Lap Ascent Speed (Lap VAM) shows the average ascent for the current lap. By starting a lap at the beginning of a climb,
you can track climb-specific performance metrics. Lap VAM also allows you to measure average ascent speed inintervals during a long continuous climb. While Lap VAM provides a good measure of overall climb performance, it
doesn't respond quickly to momentary variations in intensity. To understand how momentary intensity relates toaverage intensity during long climbs, you can compare ascent speed (VAM, 30s) and lap ascent speed (Lap VAM) side
by side. To view these metrics during training sessions, you need to add them to the training views of the sports profiles
you wish to view them in.
VAM, 30s (m/h)
Lap VAM (m/h)

ADDING VERTICAL SPEED AND VAM TO A TRAINING VIEW
Choose the data you want to view during your sessions by customizing your training views in the sports profile settings
in the Polar Flow app or web service. Vertical speed and VAM are currently available in the following sport profiles:
l
l
l
l
l
l
l
l
l
l
l
l
l

HikingTrail running
Cycling
Road cycling
Mountain biking
Downhill skiing
Snowboarding
Mountain bike orienteering
Ultra Running
Telemark skiing
Backcountry skiing
Snowshoe trekking
Climbing (outdoor)

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l
l

Off-road triathlon
Off-road duathlon

In the Flow app:
1. Go to the main menu, and choose Sport profiles.
2. Choose a sport profile and tap Edit to open the sport profile settings.
3. If you have more than one device in your Flow account, make sure Vantage V3 is chosen at the top of the page.
You can change the device by swiping.
4. Scroll down to Training views and tap an existing view to edit it, or tap the plus icon to add a new view. Then tap
the data fields to add them to the training view. Vertical speed and VAM can be found under the Environment
section.
5. When you're ready, tap Done. Remember to sync the settings to your watch.

In the Flow web service:
1. Click your name/profile photo in the upper right corner. Go to Sport Profiles, and choose Edit on the sport profile
you wish to add it to.
2. Choose Related to device.
3. Click on an existing view to edit it, or click on the plus icon to add a new view. Then click on the data fields to add
them to the training view. Vertical speed and VAM can be found under the Environment section.
4. When you're ready, click Save. Remember to sync the settings to your watch.

HILL SPLITTER™
Hill Splitter™ tells you how you performed on the uphill and downhill sections of your session. Hill Splitter™
automatically detects all uphills and downhills by using your GPS-based speed and distance, and barometric altitudedata. It shows you detailed insights into your performance, such as distance, speed, ascent and descent, for every
detected hill on your course. You get data about the elevation profile of your training session, and you can compare hillstats between different sessions. Detailed information about each hill is recorded automatically, no need to take laps
manually.

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Hill Splitter adapts to the terrain in each session. In practice this means that when doing a session in relatively flat
terrain, even small hills are counted. Then again when training in areas with large variation in elevation such as
mountains, the smallest hills are not counted. This adaptation is always session specific.
The minimum ascent or descent counted as a hill differs depending on your sport profile. In downhill sports(snowboarding, downhill skiing, backcountry skiing and telemark skiing) it's 15 meters, and in all other sports it's 10
meters.
Hill Splitter requires 1 second GPS recording rate. It cannot be used with 1 minute or 2 minute recording
rates.

ADD THE HILL SPLITTER VIEW TO A SPORT PROFILE
By default the Hill Splitter training view is on in all running, cycling and downhill type sport profiles, but it can be added
to any sport profile that uses GPS and barometric altitude.
In the Flow web service:
1. Go to Sport Profiles, and choose edit on the sport profile you wish to add it to.
2. Choose Related to device
3. Choose Vantage V3 > Training views > Add new > Fullscreen > Hill Splitter and save.
In the Flow mobile app:
1.
2.
3.
4.

Go to the main menu, and, choose Sport profiles.
Choose a sport and tap Edit.
Add the Hill Splitter training view.
When you're ready, tap Done.

Remember to sync the settings to your Polar device.

TRAINING WITH HILL SPLITTER
After starting your session, scroll to the Hill Splitter view with the UP/DOWN buttons. Details you can view during yoursession include:lllDistance : The distance of the current segment (flat, uphill or downhill)
Ascent/descent of current segment
Speed

Note that there is some delay when switching from a hill to flatland. This is to make sure that the hill is over. Even
though the switch from a hill to flatland shown in the Hill Splitter training view is delayed, the end of the hill is marked
correctly in the data, so when viewing your training summary in Flow web service or app it is shown correctly.
Hill details pop-up

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In downhill sports (snowboarding, downhill skiing, backcountry skiing and telemark skiing) you'll get a pop-up withdetails from your previous hill after finishing it, and then going back uphill for 15 meters. This is designed so that you'll
get the pop-up when heading back up on a ski-lift.
llllDistance : The distance of the current segment (flat, uphill or downhill)
Ascent/descent of current segment
Average speed
Hill number

HILL SPLITTER SUMMARY
After your session, you'll see the following information in the training summary:llNumber of uphills and downhills
Total uphill and downhill distance

DETAILED ANALYSIS IN THE FLOW WEB SERVICE AND APP
View detailed data for each uphill, downhill and flat segment in the Flow web service after syncing your data to it after
your session. An overview of your session is also available in the Flow app.
The data available for each segment depends on the sport profile and sensors you used but it can for example include
altitude, power, heart rate, cadence and speed data.

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128

RACE PACE
The race pace feature helps you to keep a steady pace and achieve your target time for a set distance. Define a target
time for the distance - 45 minutes for a 10k run for example and follow how far behind or ahead you are compared toyour pre-set target.

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Race pace can be set on your watch, or you can also set a Race Pace target in the Flow web service or app, and sync it
to your watch.
If you have scheduled race pace target for that day, your watch suggests you to start it when entering pre-training
mode.
Create a race pace target on your watch
You can create race pace target from the Quick menu in pre-training mode.
1. Enter pre-training mode by pressing and holding OK in time view or by pressing BACK to enter the main menu
and choose Start training
2. In pre-training mode tap the Quick menu icon or press the LIGHT button.
3. Choose Race pace from the list and set the distance and duration. Press OK to confirm. The watch displays thepace/speed required to meet your target time and then returns to pre-training mode where you can start thetraining session.
Create a race pace target in the Flow web service
1. In the Flow web service, go to Diary, and click Add > Training target.
2. In Add training target, choose Sport, and enter a Target name (maximum 45 digits), Date and Time and any
Notes (optional) you want to add.
3. Choose Race Pace.
4. Fill in two of the following values: Duration, Distance or Race Pace. You get the third one automatically.
5. Click Add to favorites
to add the target to your list of favorites, if you want.
6. Click Save to add the target to your Diary.
Sync the target to your watch via FlowSync, and your ready to go.

STRAVA LIVE SEGMENTS
Strava Segments are previously defined sections of road or trail where athletes can compete for time in cycling or
running. Segments are defined in Strava.com and can be created by any Strava user. You can use segments tocompare your own times, or to compare with other Strava users' times who have also completed the segment. Eachsegment has a public leaderboard with King/Queen of the Mountain (KOM/QOM) who has the best time for thatsegment.
Note that you need to have a Strava Summit Analysis pack to use the Strava Live Segments feature on your Polar
Vantage V3. Once you have activated Strava Live Segments and exported segments to your Flow account and synced
them to your Vantage V3 you will receive an alert on your watch when approaching any of your favorite Strava
segments.
When performing a segment, you'll get real-time performance data displayed on your watch showing whether you areahead or behind your personal record (PR) of the segment. Your results are calculated and displayed instantly on yourwatch when the segment ends, but you need to check the final results at Strava.com.

CONNECT YOUR STRAVA AND POLAR FLOW ACCOUNTS
You can connect your Strava and Polar Flow accounts in the Polar Flow web service OR in the Polar Flow app.
In the Polar Flow web service go to Settings > Partners > Strava > Connect.
or
In the Polar Flow app go to General Settings > Connect > Strava (swipe the button to connect).

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IMPORT STRAVA SEGMENTS TO YOUR POLAR FLOW ACCOUNT
1. In your Strava account, choose the segments you wish to import to your Polar Flow Favorites/Vantage V3. Thisis done by choosing the star icon next to a segment name.
2. Then in the Polar Flow web service's Favorites page choose the Update Strava Live Segments button to import
the starred Strava Live Segments to your Polar Flow account.
3. Your Vantage V3 can have a maximum of 100 favorites at a time. Choose the segments you want to transfer toyour Vantage V3 by clicking the selection boxes on the left of the Strava Live Segments list to move them to thesync list for your Vantage V3 on the right. You can change the order of your favorites on the Vantage V3 bydragging and dropping them.
4. Sync your Vantage V3 to save your changes to the watch.

For more information on managing your favorites in the Polar Flow web service and app, see Manage
favorites and training targets in Polar Flow.
Find out more about Strava segments at Strava Support.

START A SESSION WITH STRAVA LIVE SEGMENTS
Strava Live Segments require GPS. Make sure you have GPS set on in the running and cycling sport profiles
you wish to use.
When you start a running or cycling training session, the nearby Strava segments (50 kilometers or closer in cycling or
10 kilometers or closer in running) synced to your watch are shown in the Strava segments training view. Scroll to theStrava segments view with the UP and DOWN buttons during sessions.

When you approach a segment (200 meters or closer in cycling or 100 meters or closer in running) you’ll get an alert onyour watch, and the distance remaining to the segment will be counted down. You can cancel the segment by pressing
the back button on your watch.

You’ll get another alert when you reach the starting point of the segment. Recording of the segment starts
automatically, and both the name of the segment and your personal record time for the segment are shown on yourwatch.

The display shows if you are behind or ahead of your personal best (or KOM/QOM if you are doing the segment for the
first time), as well as your speed/pace and distance left.

131After you've completed the segment, your watch displays your time, and the difference to your personal best time. The
PR symbol is displayed if you set new personal record.

WRIST ECG MEASUREMENT
Vantage V3 has a wrist ECG sensor that enables electrocardiogram (ECG) signal recording using your watch. The wrist
ECG sensor records the timing and strength of electrical signals generated by your heart using two electrodes, one ofwhich is on the top left button and the other on the back of the watch. The ECG signal is derived from the voltage
difference between the two electrodes. With the ECG test, you can record your ECG signal at rest in just 30 seconds. As
a result of the test, we give you a graph of your ECG signal, as well as your average heart rate, heart rate variability, beatto-beat interval and pulse arrival times (PAT). You can track these to keep an eye on the health of your heart andarteries.
The wrist ECG measurement allows you to perform Orthostatic test, which is based on measuring heart rate and heart
rate variability, without a paired Polar heart rate sensor.
The Wrist-ECG sensor measurement feature is not intended for any medical use, diagnosis or treatment(including self-diagnosis or consultation with a doctor) and the data should not be used for any medical
purposes.

PERFORMING THE TEST
For accurate measurement, we advise you to wear the watch at least ten minutes before themeasurement. Make sure you wear the watch on the hand chosen in the settings. You can check thesetting from Settings > Physical settings > I wear my watch on (Left hand / Right hand). Take the test
sitting down and always at the same time of day. This feature is only intended for measurements taken at
rest. For more information, see the support document Wrist ECG measurement.
1. Wear your watch snugly on top of your wrist, just behind the wrist bone. On your watch, choose Tests > ECG >Measure now.
2. Keep your arms relaxed in an open position on a table or in your lap. Place the index finger of your opposite handon the top left button (LIGHT) of the watch. Don't press the button.

3. After the watch finds the signal, wait until the timer runs out.

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4. After the test, the following results will be displayed on your watch:lll

HR avg (average heart rate)
HRV (heart rate variability)
Beat-to-beat interval

A typical resting heart rate is something between 40 and 100 beats per minute. The average values
are always personal, so you should only compare the heart rate values against your own previous
readings. Heart rate variability is the variation in time between successive heartbeats. The averageinterval between heartbeats is called a beat-to-beat interval.
You can view your latest result on your watch in Tests > ECG > Latest result.
More detailed information on your heart rate, as well as a graph of your ECG signal are available in Polar Flowapp after syncing your watch with it.

ECG test results in the Polar Flow app
Sync your watch with the Polar Flow app to see your ECG test results in the app.
Note that you must sync your watch using the Flow app. ECG test results cannot be synced using the Polar
FlowSync software on your computer.
You can check the ECG test results for the current day from the Diary. Tapping the card opens the detailed test result
view.

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In the detailed test result view, you will see the following results in addition to the results displayed on the watch:ll

PAT at relaxation and PAT at contraction: Pulse arrival time (PAT) refers to the time it takes for the pressure
wave generated by your heartbeat to reach your wrist. PAT at contraction and PAT at relaxation are measured at
two different time points of the pressure wave.
ECG graph: In the ECG graph, the spikes represent your heartbeats. You can scroll the graph vertically byswiping.

You can export the ECG test result to a PDF file. Tapping the list icon opens your previous ECG test results in thecalendar search view.
Learn more about Wrist ECG measurement.

SPO2 MEASUREMENTThe SpO2 measurement feature uses pulse oximeter technology to estimate the amount of oxygen in your blood. Your
body needs a constant supply of oxygen to perform properly. Your blood oxygen level (SpO2) shows how much oxygen
your blood carries compared to its full capacity (100%). When you're at sea level and at rest, SpO2 between 95 % and
100 % is considered normal. Because of lower atmospheric pressure, SpO2 is lower at higher altitudes.
You can measure SpO2 conveniently from your wrist whenever you want in just 35 seconds. Regular SpO2
measurement allows you to monitor your usual SpO2 level in everyday life under normal circumstances. Knowing yourusual level can help you understand how your body adapts to certain situations, such as high altitudes. If you're training
at varying altitudes, you can use this measurement to monitor how your SpO2 changes and your body adapts to new
altitude.
The SpO2 measurement feature is not intended for any medical use, diagnosis, or treatment as such(including self-diagnosis or consultation with a doctor) and the data should not be used for any medical
purpose.

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MEASURING SPO2
For accurate measurement, we advise you to wear the watch at least ten minutes before themeasurement. Make sure your hand is not cold and you're wearing your watch snugly. Keep your body still
during the measurement. If you perform the measurement after training, it is recommended to rest for atleast ten minutes before starting the measurement to allow your body to return to its normal state. Performthe measurement in similar conditions every time. For more information, see the support document SpO2
measurement.

1. Wear your watch snugly on top of your wrist, about a finger's width from the wrist bone.
2. On your watch, go to Tests > SpO2, and then tap Measure now.
3. Keep your arm steady and relaxed until the timer runs out.

After the measurement, the following results will be displayed on your watch:lllYour blood oxygen level as a percentage.
Altitude: Altitude during the measurement.
Verbal description of your blood oxygen level: Your SpO2 is normal (95-100%) - Your
SpO2 is below normal (90-94%) - Your SpO2 is low (<90%).

You can view your latest result on your watch in Tests > SpO2 > Latest result.
If the test fails, try moving your watch higher on your wrist. You can also try wearing the watch on yourother wrist to see if that helps.

SPO2 MEASUREMENTS IN THE POLAR FLOW APP
Sync your watch with the Polar Flow app to see your SpO2 measurements in the app.
Note that you must sync your watch using the Flow app. SpO2 measurements cannot be synced using thePolar FlowSync software on your computer.
You can check the SpO2 measurements for the current day from the Diary. Tapping the card opens a more detailed
SpO2 measurement view. Tapping the list icon opens your previous SpO2 measurements in the calendar search view.

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Learn more about SpO2 measurement.

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
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.

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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
comes in handy when running indoors or in places with limited GPS signals. For maximum accuracy make sure you’ve
set your handedness and height correctly. Speed and distance from the wrist works best when running at a pace that isnatural and 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 a
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 longrun.
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.
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

Pace and Distance: Once the watch has recognized your swimming style as one of the four swimming styles
mentioned above, it will be able to detect your turns and use this information to give you accurate pace and distance.
The pace and distance measurements are based on detected turns and the set pool length. Every time you turn, onepool length gets added to the total distance swam.
Strokes: Your watch tells you how many strokes you take in a minute or per pool length. This information can be used
to find out more about your swimming technique, rhythm and timing.

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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 17 meters/yards.
You can choose the pool length in pre-training mode from the quick menu. Press LIGHT to access the quick menu,
choose the Pool length setting and set the correct length.

OPEN 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.
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 Polar Elixir™ sensor fusion technology,
offering an easy and comfortable way to measure your heart rate while swimming. Although water may prevent thewrist-based heart rate measurement from working optimally, the accuracy is sufficient to allow you monitor youraverage heart rate and heart rate zones during your swimming sessions, get accurate calorie burn readings, yourTraining Load from the session and the Training Benefit feedback based on your heart 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 BACK to enter the main menu, choose Start training, and then browse to the Swimming, Pool swimmingor Open water swimming profile.
2. When using the Swimming/Pool swimming profile, check that the pool length is correct. To change the pool
length, press LIGHT to access the quick menu, choose Pool length setting and set the correct length.
Do not start the training session recording until you are in the pool, however, do avoid pushing the
buttons under water.

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3. Press START to begin training recording.

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:
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

Energy used during the session
Carbs
ProteinFat
For more information, see Energy Sources

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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.

BAROMETER
The barometer features include altitude, incline, decline, ascent and descent. Altitude is measured with an atmospheric
air pressure sensor that converts the measured air pressure into an altitude reading. Ascent and descent are shown inmeters/feet.
Barometric altitude is automatically calibrated two times via GPS during the first minutes of a session. In the beginningof a session before calibration, altitude is only based on barometric air pressure that can at times be inaccurate
depending on the conditions. Altitude data is post-corrected after calibration, so any inaccurate readings seen during
the beginning of a session are automatically corrected afterwards, and the corrected data can be viewed in the Flow
web service and app after your session after syncing your data.
To get the most accurate altitude readings, it is recommended to always manually calibrate altitude whenever a reliablereference, such as a peak or a topographic map is available or when at sea level. Altitude can be manually calibrated
from the fullscreen altitude training view. Press OK to set the current altitude.
Mud and dirt on the device can cause inaccurate altitude readings. Keep your device clean to make sure the barometric
altitude measurement works properly.

ALTITUDE DATA WHEN NOT TRAINING
When not training you can view your current altitude and altitude profile from the last 6 hours from the Navigation view.
Add the navigation view from Settings > Views. After adding it, swipe left or right from the watch face until you reachthe view, and press OK.

WEATHERThe weather view brings the current day's hourly forecast, as well as tomorrow's 3-hour and the day after tomorrow's 6hour forecast to your wrist. Other weather information provided includes wind speed, wind direction, humidity and thechance of rain.
Weather information can only be found from the weather view. From the watch face, swipe left or right until you reachit.
To use the weather feature you need to have Flow app on your mobile, and your watch needs to be paired with it.
Location Services (iOS) or Location Settings (Android) need also to be set on to get weather information.
Today's forecast

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View the current day's hourly forecast. Tap the display to view more detailed weather
information, including the following:
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Location of forecast
When updated last
Refresh (shown if weather info needs to updated for example because your location haschanged or if it's been a while since it was last updated)
Current temperature
Feels like
Rain
Wind speed
Wind direction
Humidity
Hourly forecast

Note that weather history including information on what the weather was during training sessions is not available.
Tomorrow's forecastlForecast low/high for each 3-hour period

The day after tomorrow's forecastlForecast low/high for each 6-hour period

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POWER SAVE SETTINGS
The power save settings allow you to extend your training time by changing the GPS recording rate or setting wristbased heart rate off. These settings let you optimize battery usage and get more training time for extra long sessions orwhen the battery is running low.
The power save settings are found in the quick menu. You can access the quick menu from pre-training mode, during asession when paused and during transition mode in multisport sessions. In pre-training mode it can be accessed bytappingor with the LIGHT button. In pause and transition mode it can only be accessed with the LIGHT button.

After setting on any of the power save settings, you'll see their effect on the estimated training time in pre-training
mode. Note that the power save settings are set on for each session separately. The settings are not stored.

Note that the temperature affects the estimated training time. When training in cold conditions the actual
training time can be less than what is indicated when starting the session.
GPS recording rate
Set the GPS recording rate to a less frequent interval (1 minute or 2 minutes). Handy in ultra-long sessions when long
battery life is essential.
Note that the GPS recording rate needs to be set to 1 second to use navigational features such as route
guidance, Komoot routes and Strava Live Segments. Changing the GPS recording rate to a less frequentinterval may also reduce the accuracy of other measurements, such as running power, speed/pace anddistance, depending on the sport profile and sensors used.
Wrist-based heart rate
Set wrist-based heart rate off. Set it off to save power when you don't necessarily need heart rate data. When using aheart rate monitor with a chest strap wrist-based heart rate is set off by default.

ENERGY SOURCES
The energy sources breakdown shows how much of different energy sources (fats, carbohydrates, proteins) you usedduring your session. On your watch, you can see it in the training summary right after finishing your session. Moredetailed information can be viewed in the Flow mobile app after syncing your data.
During physical activity, your body uses carbohydrates and fat as main sources of energy. The higher your training
intensity, the more carbs you use in proportion to fat, and vice versa. The role of protein is usually quite small, but duringhigh intensity activity and during long sessions your body can use about 5 to 10 % of its energy from protein.
We calculate the use of different energy sources based on your heart rate, but we also take your physical settings into
account. These include your age, gender, height, weight, maximum heart rate, resting heart rate, VO2max, aerobic
threshold and anaerobic threshold. It's important that you've set these settings as precisely as possible so you'll get themost accurate energy source consumption data.

ENERGY SOURCES SUMMARY
After your session, you'll see the following information the training summary:142

Carbs, protein and fat you've used during your session.
Note that you shouldn't interpret the used energy sources and their amounts as
guidelines when eating after your session.

DETAILED ANALYSIS IN THE FLOW MOBILE APP
In the Flow app you can also view how much of these sources you used at each point of your session and how they
accumulated throughout it. The graph shows how your body makes use of different energy sources at different training
intensities, and also at different stages of your training session. You can also compare the breakdown from similar
sessions over time, and see how your ability to use fat as the primary energy source develops.

Learn more about energy sources

VOICE GUIDANCE
The voice guidance feature helps you focus on your training by providing relevant training data straight to yourheadphones. It removes the need to look at the watch during the workout. The information you get in audio format
includes lap details, changes in heart rate, and guidance during training phases. To use the voice guidance feature, youneed to have the Flow app running on your phone, and it also needs to be paired with your watch. For instructions, see
Pairing a mobile device with your watch.
You can set the voice guidance feature on in the Flow app device settings. In the Flow app, go to Devices and choose
Polar Vantage V3 if you have more than one Polar device. Scroll down to Voice guidance, tap it open and turn thefeature on. Then choose what type of information is included in the voice guidance:lll

Choose Training guidance to get guidance during the phases of your training targets and daily training
suggestions.
Choose Laps to hear the lap details when you take a lap manually or a lap is automatically taken based on
duration, distance or location.
Choose Zones to find out about changes in your heart rate.

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Note that in addition to the information you choose from the above options, you will receive audio feedback whenl

you start, pause, continue or stop the training session and when you receive a training summarylreal-time connection between phone and watch is lost/recoveredlthe watch battery is low

For more information, see the support document Voice Guidance in Polar Flow app.

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. Notifications areavailable when not training and during training sessions. You can choose when you want to receive them. Phone
notifications are available for iOS and Android phones.
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, On,
when not training, On, when training or Always on.
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
faster because 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, youwill not receive any notifications or call alerts during the time period you have set.

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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 NOTIFICATIONSWhen not training, whenever 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 thewatch immediately after the watch vibrates.
When receiving a notification during a training session, your watch will vibrate and show the sender. To remove thenotification, press the OK button when viewing it and choose Clear. To remove all notifications on your watch, scroll
down on the notification list and choose Clear all.
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.

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MUSIC CONTROLS
Control music and media playing on your phone with your watch during training sessions as well as from the Music
controls view when not training. Music controls are available for iOS and Android phones. To use the music controls
you need to have the Flow app running on your phone, and it also needs to be paired with your watch. For instructions,see Pairing a mobile device with your watch. If you did the setup for your watch via the Flow app your watch is alreadypaired with your phone.
Set the music controls on from Settings > General settings > Music controls.
The music controls setting becomes visible after pairing your watch with your phone via the Flow app.
Choose Training display to control music during your training sessions and Views to access the controls when nottraining.
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During training, swipe left or right to scroll to the music controls training view. The
music controls training view is enabled when the player is on and a session has been
startedWhen not training, swipe left or right from the watch face to navigate to the Music
controls view.
Adjust the volume with volume controls.
Pause/play or switch between songs with the controls.

The music control widget allows you to pause and play music directly from the watch
face. You can add it to the watch face in the Watch face settings.

MUSIC CONTROLS SETTINGS IN POLAR FLOW APP

You can adjust the Music controls settings also from the Polar Flow app Devices
menu:
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Tap the button next to Music controls to set the Music controls feature on oroff
Always on: You can control music from both the training display and theMusic controls view.
Training: On: You can control music from the training display.
Training: Off: You can control music from the Music controls view.
If you change your settings remember to sync your watch with the
Flow app.

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HR SENSOR MODE
In heart rate sensor mode you can turn your watch into a heart rate sensor and share your heart rate with otherBluetooth devices like training apps, gym equipment or cycling computers. To use your watch in HR sensor mode, you
first need to pair it with the receiving external device. Refer to receiving device's user guide for detailed pairing
instructions.

Turn on HR sensor mode
1. Press and hold OK in time view or press BACK to enter the main menu and choose Start training. Browse to yourpreferred sport.
2. In pre-training mode, open the quick menu by tapping the icon or with the LIGHT button.
3. Choose Share HR with other device.
4. Activate the external device's pairing mode.
5. Choose Vantage V3 from the external device.
6. Accept pairing Vantage V3 with the external device.
7. You should be able to see your heart rate on both your Polar watch and the external device. When you’re ready,just start your session from the external device. To record your training session with your watch, return to pretraining mode and start training recording by pressing OK.

Stop sharing HR
Choose Stop sharing. HR sharing stops also when you exit pre-training mode or stop the training recording.

SPORT PROFILESSport profiles are the sport choices you have on your watch. We have created 14 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 Flowmobile 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
made in different sports. See your training history and follow your progress in the Flow web service.
Please note that in a number of indoor sports, group sports and team sports profiles the HR visible toother devices setting is enabled by default. This means that compatible devices using Bluetooth Smartwireless technology, e.g. gym equipment, can detect your heart rate. You can check which sport profiles
have Bluetooth broadcasting enabled by default from the Polar Sport profiles list. You can enable or disable
Bluetooth broadcasting from sport profile settings.

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.
The Vantage V3 is compatible with standard 22mm wristbands - no adapters needed. You can choose your favorite
wristband from Polar’s selection or use any other watch band that uses 22mm spring bars.
We recommend to avoid using metal wristbands as they may affect GPS accuracy.

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CHANGING THE WRISTBAND
The wristband of your watch is quick and simple to change.
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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.

COMPATIBLE SENSORS
Enhance your training experience, and achieve a more complete understanding of your performance with compatible
Bluetooth® sensors. In addition to a number of Polar sensors your watch is fully compatible with several third-party
sensors.
View a full list of compatible Polar sensors and accessories
View compatible third-party sensors
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 VERITY SENSE
Polar Verity Sense is a versatile high-quality optical heart rate sensor that measures heart rate from your arm or temple.
Polar Verity Sense is a great alternative to heart rate chest straps and wrist-based devices. You can use it with the
product's armband, swimming goggle strap clip or just place it anywhere snug and firm against your skin. Polar Verity
Sense allows maximum freedom of movement and works in countless different sports. As a highlight, Polar Verity
Sense records heart rate, distance, pace and turns when you swim in the pool. You can record your workouts in thesensor's internal memory and transfer workout data to your phone afterwards or you can connect the sensor with yourwatch and follow your heart rate in real time during your workout.

POLAR OH1 OPTICAL HEART RATE SENSOR
Polar OH1 is a compact optical heart rate sensor that measures heart rate from your arm or temple. It's versatile andoffers a great option to heart rate chest straps and wrist-based heart rate devices. With Polar OH1 you can broadcast
your real-time heart rate to your sports watch, smart watch or Polar Beat or other fitness app via Bluetooth, andsimultaneously to ANT+ devices. Polar OH1 has an inbuilt memory so you can start your workout with OH1 alone andtransfer the training data to your phone afterwards. It comes with a comfortable machine-washable armband and aswimming goggle strap clip (in Polar OH1 + product package).
It can also be used with Polar Club, Polar GoFit and Polar Team app.

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POLAR H10 HEART RATE SENSOR
Monitor your heart rate with maximum precision with the Polar H10 heart rate sensor with a chest strap.
In sports where it's more challenging to keep the optical heart rate sensor on the back of your watch stationary on yourwrist or where you have pressure or movement in muscles or tendons near the sensor, the Polar 10 heart rate sensor
gives you the best heart 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.

POLAR H9 HEART RATE SENSOR
Polar H9 is a high quality heart rate sensor for your everyday sports. It comes with the Polar Soft Strap and tracks yourheart rate accurately. Polar H9 is ideal with the Polar Beat app as well as many 3rd party apps: you can turn your phone
into a fitness tracker easily. Further, Bluetooth®, ANT+™ and 5 kHz technologies ensure connections to a large varietyof sports devices and gym equipment. Thanks to chest strap measurement Polar H9 reacts instantaneously to what
happens in your body and gives you accurate calorie burn.

POLAR STRIDE SENSOR BLUETOOTH® SMART
The Stride Sensor Bluetooth® Smart is for runners who want to improve their technique and performance. It allows you
to see speed and distance information, whether you are running on a treadmill or on the muddiest trail.
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Measures each stride you take to show running speed and distance
Helps improve your running technique by showing your running cadence and stride length
Small sensor fits firmly onto your shoelaces
Shock and water resistant, to handle even the most demanding runs

POLAR SPEED SENSOR BLUETOOTH® SMART
There are a range of factors that can affect your cycling speed. Obviously fitness is one of them, however, weather
conditions and the varying gradients of the road play a huge part too. The most advanced way of measuring how thesefactors affect your performance speed is with the aerodynamic speed sensor.
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Measures your current, average and maximum speeds
Track your average speed to see your progress and performance improve
Light yet tough, and easy to attach

POLAR CADENCE SENSOR BLUETOOTH® SMART
The most practical way of measuring your cycling session is with our advanced wireless cadence sensor. It measures
your real-time, average and maximum cycling cadence as revolutions per minute so you can compare the technique of
your ride against previous rides.
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Improves your cycling technique and identifies your optimal cadenceInterference-free cadence data lets you evaluate your individual performance
Designed to be aerodynamic and light

THIRD-PARTY POWER SENSORS
Cycling Power
Measuring your cycling power helps you to monitor and develop your cycling performance and pedaling technique.
Unlike heart rate, power output is an absolute and objective value of effort. This means that you can also compare yourpower values with your fellow cyclists who are of the same sex and about the same size as you are; or compare watts

149per kilogram for the most reliable results. Seeing how your heart rate corresponds to the power zones also gives moreinsight.

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.
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Wear the moistened heart rate sensor.
On your watch, go to General Settings > Pair and sync > Pair sensor or other device and press OK.
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. Press OK tostart pairing.
5. Pairing completed is displayed when you are done.

Pair a stride sensor with your watch
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On your watch, go to General Settings > Pair and sync > Pair sensor or other device and press OK.
The watch starts searching for your sensor. Touch your sensor with the watch and wait for it to be found.
Once the sensor is found, the device ID is displayed. Press OK to start pairing.
Pairing completed is displayed when you are done.

Calibrate stride sensor
There are two ways to manually calibrate your stride sensor via the quick menu. Choose one of the running sport
profiles and then choose Calibrate stride sensor > Calibrate by running or Calibration factor.
lCalibrate by running: Start the training session and run a distance you know. The distance has to be more than
400 meters. When you have ran the distance, press OK to take a lap. Set the actual distance you have ran andpress OK. The calibration factor is updated.
Please note that interval timer cannot used during the calibration. If you have set the interval timer
on, the watch will ask you to turn it off to enable manual stride sensor calibration. You can turn thetimer on from the pause mode quick menu after calibration.

lCalibration factor: Set the calibration factor manually if you know the factor which gives you accurate distance.

150For detailed instructions on manual and automatic calibration of a stride sensor, see Calibrating a Polar stride sensor
with Grit X/Vantage V/Vantage M.

Pair a cycling sensor with your watch
Before pairing a cadence sensor, speed sensor or a third-party power sensor, make sure they have been correctly
installed. For more information on installing the sensors see their user manuals.
If you are pairing a third-party power sensor, please make sure that you have the latest firmware both inyour watch and the sensor. If you have two power transmitters, you need to pair the transmitters one at atime. After pairing the first transmitter, you can immediately pair the second one. Check the device ID on
the backside of each transmitter to make sure you find the correct transmitters from the list.
1. On your watch, go to General Settings > Pair and sync > Pair sensor or other device and press OK.
2. The watch starts searching for your sensor. Cadence sensor: Rotate the crank a few times to activate thesensor. The flashing red light in the sensor indicates that the sensor is activated. Speed sensor: Rotate thewheel a few times to activate the sensor. The flashing red light in the sensor indicates that the sensor isactivated. Third-party power sensor: Rotate the cranks to wake up the transmitters.
3. Once the sensor is found, the device ID is displayed. Press OK to start pairing.
4. Pairing completed is shown when you are done.
Bike settings
1. Sensor linked to: is displayed. Choose Bike 1 or Bike 2. Confirm with OK.
2. Set wheel size is displayed if you paired a speed sensor or a power sensor that measures speed. Set the sizeand press OK.
3. Crank length: Set the crank length in millimeters. The setting is visible only if you paired a power sensor.
Measuring wheel size
Wheel size settings are a prerequisite for correct cycling information. There are two ways of determining the wheel sizeof your bike:
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Measure the wheel manually for the most accurate result.
Use the valve to mark the point where the wheel touches the ground. Draw a line on the ground to mark thatpoint. Move your bike forward on a flat surface for one complete rotation. The tire should be perpendicular to theground. Draw another line on the ground at the valve to mark a full rotation. Measure the distance between the
two lines.
Subtract 4 mm to account for your weight on the bike to get your wheel circumference.

Method 2
Look for the diameter in inches or in ETRTO printed on the wheel. Match it to the wheel size in millimeters in the rightcolumn of the chart.
ETRTO

Wheel size diameter (inches)

Wheel size setting (mm)25-55926 x 1.0

1884

23-571650 x 23C

1909

35-55926 x 1.50

1947

37-622700 x 35C

1958

52-55926 x 1.95

2022

20-622700 x 20C

2051

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ETRTO

Wheel size diameter (inches)

Wheel size setting (mm)52-55926 x 2.02054

23-622700 x 23C

2070

25-622700 x 25C

2080

28-622700 x 282101

32-622700 x 32C

2126

42-622700 x 40C

2189

47-622700 x 47C

2220

Wheel sizes on the chart are advisory as wheel size depends on the wheel type and air pressure.

Calibrate cycling power sensor
You can calibrate the sensor from the quick menu. First, choose one of the cycling sport profiles and wake up thetransmitters by rotating the cranks. Then choose Calibrate power sensor from the quick menu and follow the onscreen instructions to calibrate your sensor. For calibration instructions specific to your power sensor, see the
manufacturer's instructions.

Delete a pairing
To delete a pairing with a sensor or mobile device:
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Go to Settings > General settings > Pair and sync > Paired devices and press OK.
Choose the device you want to remove from the list and press OK.
Remove pairing? is displayed. Confirm by pressing OK.
Pairing removed is displayed when you are done.

PAIRING SENNHEISER MOMENTUM SPORT EARBUDS
During training sessions, when you are wearing Sennheiser MOMENTUM Sport earbuds that are pairedwith your watch, the watch does not measure heart rate from the wrist.
1. Insert the earbuds into your ears to turn them on.
2. On your watch, go to General settings > Pair and sync > Pair sensor or other device and Pair MOMENTUM
Sport xxxxx.
3. Pairing done is displayed.

Delete a pairing
To delete a pairing with a sensor or mobile device:
1. Go to Settings > General settings > Pair and sync > Paired devices and press OK.
2. Choose the device you want to remove from the list and press OK.
3. Remove pairing? is displayed. Confirm by pressing OK.
4. Pairing removed is displayed when you are done.

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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
of your 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 is
the easiest way to sync your training data from your watch with the web service. For information on syncing, see
Syncing.

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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
web service. 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 the time period and sport for report from the drop-down lists, and press the wheel icon to choose what data you
want to view 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
and training 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 fiverunning 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
to your 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.

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.

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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 change the order of your sport profiles by dragging and dropping them. Choose the sport you wantto move and drag it into the place you want to put it in the 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
You can 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. See the support document How can I edit sport
profiles and training views in Polar Flow? for detailed information about your watch's sport profile settings.
In the Polar Flow mobile app:
1. Go to Sport profiles.
2. Choose a sport and tap Edit.
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.

Please note that in a number of indoor sports, group sports and team sports profiles the HR visible toother devices setting is enabled by default. This means that compatible devices using Bluetooth Smartwireless technology, e.g. gym equipment, can detect your heart rate. You can check which sport profiles
have Bluetooth 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.

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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.
Please note that Race Pace can only be synced with Grit X, Grit X Pro, Grit X2 Pro, Ignite 3, Pacer, Pacer Pro, V800,
Vantage M, Vantage M2, Vantage V, Vantage V2 and Vantage V3.

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, Grit X2 Pro,
Pacer, Pacer Pro, Vantage V2 and Vantage V3.
5. If you wish to repeat a phase, choose + Repeat phases and drag phases you want to repeat to the Repeat
section.

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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:
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.

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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 theicon 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.
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, Grit X2 Pro, Pacer Pro, Vantage V2 and Vantage V3.
Strava Live Segment is available in Grit X, Grit X Pro, Grit X2 Pro, M460, Pacer, Pacer Pro, V650, V800,
Vantage V, Vantage V2 and Vantage V3.

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 diary160

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.
The number of favorites in the Flow web service is not limited. If you have over 100 favorites in the Flow web service,
the first 100 in the list are transferred to your watch when syncing. You can change the order of your favorites bydragging and dropping them. Choose the favorite you want to move and drag it into the place you want to put it in thelist.

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:• 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.

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Sync your data:
1. Sign in to the Flow app, and press and hold the BACK button on your watch.
2. Connecting to phone is displayed, followed by Connecting to Polar Flow app.
3. Syncing completed is displayed 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
We recommend syncing with Flow app as we're gradually sunsetting FlowSync. FlowSync doesn't support
all the features on your watch, which means that some of the data won't be synced. This data includes
routes, favorites and targets, as well as measurements of skin temperature, blood oxygen level and wrist
ECG. For full support, we recommend syncing with Polar Flow app.
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 INFORMATIONBATTERYYour watch has an internal, rechargeable battery. Rechargeable batteries have a limited lifespan, which depends on
several factors, including battery technology, operating temperatures, charging habits, and how the watch is used andcared for. You can maximize the battery lifespan by keeping your watch in good condition and charging and storing it
according to the instructions below.
llKeep the charging contacts of your watch clean to effectively protect your watch from oxidation and otherpossible damage caused by dirt and salt water (e.g. sweat or sea water). The best way to keep the charging
contacts clean is to rinse 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.
Before charging, 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.

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Do not charge the watch in temperatures under 0 °C/ +32 °F or over +40 °C/ +104 °F.

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Do not charge the watch near flammable materials or on flammable surfaces.

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Do not charge the watch when it’s wet.

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Do not leave the watch in extreme cold (below –10 °C/14 °F) and heat (above 50 °C/120 °F) or under direct
sunlight.
Avoid discharging the battery completely before recharging and charging the battery full every time. Keeping thebattery charge between 10-90% puts less strain on the battery, helps the battery maintain optimal performance,and extends the battery's life.
Do not leave the battery fully discharged for a long period of time or keep it fully charged all the time.
Store the watch partially charged in a cool and dry place. If you won't be using your watch for a while, charge it toaround 50 percent before storing it. Also, turn off the watch from Settings > About your watch. The battery
slowly loses its charge when it is stored. If you are going to store the watch for several months, it isrecommended to recharge it after a few months.

Over time, rechargeable batteries gradually wear out, and their capacity decreases. The average lifespan ofrechargeable lithium-ion batteries used in phones and sports watches, including Polar watches, is about 2-3 years. The
battery will have approximately 80% of its original capacity left at this stage, and the percentage continues to decrease
with time and use. The actual battery lifespan varies depending on use and operating conditions.
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
Use the USB cable included in the product set to charge the battery via the USB port on your computer.
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”).

164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.

2. Charging appears on the display.
Please note that if the battery is completely empty, it may take several minutes for the charging
animation to appear on the display.
3. When the battery icon is full, the watch is fully charged.

CHARGING DURING TRAINING
Do not attempt to charge your watch during a training session with a portable charger such as a power bank. If you plug
your watch into a power source during a training session the battery is not charged. When connected to the charging
cable during training sweat and moisture can cause corrosion and damage the charging cable and watch. Also, if you
start a training session while charging the watch, charging is stopped.

BATTERY LIFElll

Performance training mode: Up to 43 hours continuous training with dual-frequency GPS (better accuracy) andoptical heart rate, GPS recording rate set to Every 1 second (high).
Eco training mode: Up to 140 hours of continuous training with single-frequency GPS (power save), GPSrecording rate set to Every 2 mins (ultra mode).
Smartwatch mode: Up to 10 days when used in watch mode with Continuous heart rate tracking and phone
notifications turned on.

The operating time depends on many factors, such as the temperature of the environment in which you use your watch,the features you use, how often the backlight is turned on 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 thewatch under your overcoat helps to keep it warmer and to increase the operating time.
For more information, see the support document What is the battery life of my Vantage V3?

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BATTERY STATUS AND NOTIFICATIONS
Battery status icon
The battery status icon is shown when you turn your wrist to look at the watch or return to time
view from the menu. The battery status icon shows how much charge is left on the battery as apercentage.

Battery notificationsllWhen the battery charge is low, Battery low. Charge is shown 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.

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.
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 thewrist-based 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

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sunlight for extended periods, such as by leaving it in a car or mounted on the bike mount. If you won't be using yourwatch for a while, store it partially charged. The battery slowly loses its charge when it is stored. If you are going tostore the watch for several months, it is recommended to recharge it after a few months. This will prolong the battery
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
with a 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:
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 thatyou 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?

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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 tocome 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 come into 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 fromchildren. 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 using it.

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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 reseton 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 toyour 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 VANTAGE V3
Model: 5P
Battery type:488 mAh Li-pol rechargeable battery
Operating time:
Performance training mode: Up to 43 hours continuous training with dual-frequency GPS (better accuracy) and opticalheart rate, GPS recording rate set to Every 1 second (high).
Eco training mode: Up to 140 hours of continuous training with single-frequency GPS (power save), GPS recording rate
set to Every 2 mins (ultra mode).
Smartwatch mode: Up to 10 days when used in watch mode with Continuous heart rate tracking and phone
notifications turned on.
Keeping the Always on Display on in your watch will drain the battery quicker.
For more information, see the support document What is the battery life of my Vantage V3?
Operating temperature:-20 °C to +50 °C / -4 °F to 122 °F
Watch materials:
Device: Corning Gorilla Glass 3 (AF + DLC coating), Aluminum, PBT, Silicone, Stainless steel, PMMA, PA12+30GF,
Sapphire OHR Lens
Wristband: Silicon
Buckle: Aluminum
Pin: Stainless steel
Accessory wristband materials:
See Polar Accessories.

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USB cable materials:
PA, N52 NdFeB (zinc plated), Brass 6801 (gold plated), TPE, Velcro, PBT, Brass
GPS accuracy:
Distance ±2%
Average route accuracy: 5m (dual-frequency GPS)
These are values that are achieved in open area satellite conditions when there are no apartment buildings or trees
blocking the satellite view. In urban or forest areas these values are achievable but may sometimes vary.
GPS recording rate
1 second (can be changed to 1 minute or 2 minutes in power save settings)
Altitude resolution:
1m
Ascent/Descent resolution:
5m
Maximum altitude:
9000 m / 29525 ft
Heart rate measuring range:
15-240 bpm
Current speed display range:
0-399 km/h 247.9 mph
Water resistance:
50 m (suitable for swimming)
Display
AMOLED 1.39" 454x454

Uses wireless Bluetooth® technology.
The radio equipment operates 2.402 - 2.480 GHz ISM frequency band(s) and 5 mW maximum power.
The Polar Elixir biosensing technology uses a very small, safe amount of electric current on the skin to measure thecontact 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/accumulators used in products are incompliance with Regulation (EU) 2023/1542 of the European Parliament and of the Council of 12
July 2023 concerning batteries and waste batteries. These products and batteries/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 and human health also outside theEuropean Union by following local waste disposal regulations and, where possible, utilize separate
collection of electronic devices for products, and battery and accumulator collection for batteries
and accumulators.
To see the Polar Vantage V3-specific regulatory labels, go to 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 soldin 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, withthe exception of wristbands made of silicone or plastic, which are subject to a guarantee period of one (1) year
from the 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.
© 2024 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.

DISCLAIMERll

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

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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.

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