USER MANUALCONTENTS
Contents
Polar Unite User Manual
Introduction
Take full advantage of your Polar Unite
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
Using Polar Unite in stand-alone mode
Features that are not available in stand-alone mode
Polar Flow provides a detailed analysis of your training, activity and sleep data
How to wear the Polar Unite wristband
Button functions and touch display
Color touch display
View Notifications
Backlight activation gesture
Watch faces
Changing the watch face style and color
Backlight activation
Backlight activation gesture
Do not disturb feature
Backlight always on during training
Menu
Quick settings
Pairing a phone with your watch
Before pairing a phone:
To pair a phone:
Delete a pairing
Updating the firmware
With phone or tablet
With computer
Settings
General settings
Pair and sync
Continuous HR tracking
Flight mode
Do not disturb
Phone notifications
Units
Language
Inactivity alert
Vibrations
I wear my watch on
About your watch
Physical settings
WeightHeightDate of birth
Sex
Training background
Activity goal
Preferred sleep time
Maximum heart rate

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Resting heart rate
VO2maxWatch settings
Alarm
Watch face
Time
Date
First day of week
Display icons
Restarting and resetting
To restart the watch
To reset the watch to factory settings
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
Quick menu
During training
Browse the training views
Set timers
Interval TimerCountdown Timer
Training with a target
Change phase during a phased session
Notifications
Pausing/Stopping a training session
Training summary
After training
Training data in the Polar Flow App
Training data in the Polar Flow Web Service
Features
Connected GPS
To enable GPS via mobile phone
Smart Coaching
Nightly Recharge™ recovery measurement
ANS charge details in the Flow app
Sleep charge details in Polar Flow
For exercise
For sleep
For regulating energy levels
Sleep Plus Stages™ sleep tracking
FitSpark™ daily training guideDuring training
Serene™ guided breathing exercise
Fitness Test with wrist-based heart rate
Before the test
Performing the test
Test results
Fitness level classes
Men
Women
VO2maxPolar Running Program
Create a Polar Running Program
Start a running target
Follow your progress

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Cardio load
Training Benefit
Smart Calories
Continuous heart rate
Continuous heart rate on your watch
24/7 Activity tracking
Activity Goal
Activity data on your watch
Inactivity alert
Activity data in the Flow App and web service
Activity Benefit
Sport Profiles
Heart Rate Zones
Speed Zones
Speed zones settings
Training target with speed zones
During training
After training
Speed and distance from the wrist
Phone notifications
Set phone notifications on
Do not disturb
View notifications
Energy sources
Energy sources summary
Detailed analysis in the Flow mobile app
HR sensor mode
To turn on the HR sensor mode:
To stop sharing HR:
Changeable wristbands
Changing the wristband
Compatible sensors
Polar OH1 optical heart rate sensor
Polar H10 heart rate sensor
Polar H9 heart rate sensor
Pairing sensors with your watch
Pair a heart rate sensor with your watch
Polar Flow
Polar Flow App
Training data
Activity data
Sleep data
Sport profiles
Image sharing
Start using the Flow app
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:

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Edit a Favorite
Remove a favorite
Syncing
Sync with Flow mobile App
Sync with Flow web service via FlowSync
Important information
Battery
Battery lifetime and operational time
Charging the battery
Battery status and notifications
Battery status symbol
Battery notifications
Caring for your watch
Keep your watch clean
Take good care of the optical heart rate sensor
StoringService
Precautions
Interference During Training
Health and training
Warning - Keep batteries out of reach of children
How to use your Polar product securely
Technical specification
Polar Unite
Polar FlowSync Software
Polar Flow mobile application compatibility
Water resistance of Polar products
Regulatory information
Limited International Polar Guarantee
Disclaimer

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

INTRODUCTION
Congratulations on your new Polar Unite!
Polar Unite fitness watch helps you combine your training, recovery, and daily life for perfect balance. Polar Unite motivates
you to stay consistent in your training and makes staying fit and healthy a natural part of your everyday life with its intelligent
features. It comes with advanced wrist-based heart rate measurement. The Sleep Plus Stages™ sleep tracking monitors yoursleep stages (REM, light and deep sleep) and gives you sleep feedback and a numerical sleep score. Nightly Recharge™
measures your recovery every night, and the FitSpark™ training guide gives you personalized workout guidance based onyour readiness. Polar Unite helps you relax and relieve stress with the Serene™ guided breathing exercises, and you canconnect Polar Unite to your phone to use GPS. You can customize Polar Unite with different wristbands and watch face color
themes. You can also use your Unite during Polar Club classes to broadcast your heart rate to the Polar Club system.
Sleep Plus Stages automatically tracks the amount and quality of your sleep and shows you how long you spent in eachsleep 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 Recharge™ is an overnight recovery measurement that shows you how well you recover from the demands of yourday. Your Nightly Recharge status is based on two components: how you slept (sleep charge) and how well your autonomic
nervous system (ANS) calmed down during the early hours of your sleep (ANS charge). Both components are formed bycomparing your last night to your usual levels from the past 28 days. Your watch automatically measures both sleep chargeand ANS charge during the night. Based on what we've measured from you, you get personalized daily tips in the Polar Flowapp on exercise, and tips on sleep and regulating your energy levels on those particularly rough days.
The FitSpark™ training guide offers daily on-demand workouts easily available on your watch. The workouts are built tomatch your fitness level, training history and your recovery and readiness, based on your Nightly Recharge status from theprevious night. FitSpark suggests 2-4 different workout options for you every day: one that suits you best and 1-3 otheroptions to choose from. You get a maximum of four suggestions per day and there are 19 different workouts in total.
Suggestions include workouts from cardio, strength and supportive training categories.
Serene™ breathing exercise is a stress management tool that helps you to relax your body and calm down your mind. It
guides you towards slow diaphragmatic breathing that has proven health benefits. During the breathing exercise your watch
gives you biofeedback on the harmony between your breathing and your heart's beat-to-beat intervals. It tracks the time you
spend in the serenity zones – the time when slow breathing has successfully driven your heart in a beneficial synchrony withthe rhythm of your breathing.
With the changeable wristbands, you can personalize your watch to match every situation and style.
We are continuously developing our products for a better user experience. To keep your watch up to date andget the best performance, always make sure to update the firmware whenever a new version is available. The
firmware updates enhance the functionality of your watch through improvements.

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TAKE FULL ADVANTAGE OF YOUR POLAR UNITE
You can use your watch straight from the box but for the full Polar experience connect your watch to Polar Flow, our free app
and web service.
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 and let all your friends know about yourachievements. In the Flow app you can also check how you’ve slept and how active you’ve been during the day.

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 your training
results, activity and sleep. Let all your friends know about your achievements, find fellow exercisers and get motivation fromyour 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 USB charging adapter thatcame in the box. Align the pins of the USB charging adapter with the pins on the watch and snap the adapter into place. Also
make sure that you plug the USB charging adapter in the right way around, i.e. the contacts on the Polar Unite USB
charging adapter must face the contacts in your computer's USB port or in the USB charger. Please note that it may takea while for the charging animation to appear on the display. We recommend that you charge the battery before you start
using your watch. See Battery for detailed information on charging the battery.

Attach the USB charging adapter to the watch before connecting the adapter to the power supply. Don't leave
the USB charging adapter connected to the power supply without the watch.

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 your selection.
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.

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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 foryour watch.
C. On your watch: If you don't have a compatible mobile device and can't get to a computer with an internet
connection right away, you can start from the watch. Please note that when you do the setup from thewatch, 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 Polar Unite. In Flow you can also see a detailed
analysis of your training, activity and sleep data. See Using Polar Unite in stand-alone mode for further
information.
Polar Unite does not have a built-in GPS, but you can record the routes, speed and distance of your outdoor
training sessions by using your mobile phone's GPS. To be able to use connected GPS, you need to do the set up
on your phone (A).

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

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

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

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

USING POLAR UNITE IN STAND-ALONE MODE
You can use the Polar Unite in stand-alone mode by choosing the setup from the watch option when taking it into use forthe first time. If you use your Polar Unite in stand-alone mode, your watch is not connected with Polar Flow. Note that somefeatures require the watch to be connected to Polar Flow, and are not available in stand-alone mode. To make sure you get
to enjoy your watch and the unique Polar features at their best, we recommend that you do the setup later in the Polar Flow
web service or with the Polar Flow mobile app.

FEATURES THAT ARE NOT AVAILABLE IN STAND-ALONE MODE
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Firmware updates for your watch
Connected GPS via mobile phone
Personal training targets
Polar Running program
Activity benefit

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Training benefit
Phone notifications
Adding new sport profiles to your watch
Manual adjustment of speed zones

POLAR FLOW PROVIDES A DETAILED ANALYSIS OF YOUR TRAINING, ACTIVITY AND SLEEPDATAl

You'll get a summary of your training session on your watch right after you've stopped training. More detailed andillustrated analysis is available in the Polar Flow app or in the Polar Flow web service.
In stand-alone mode your watch shows your training sessions for the last 14 days. You can open theseby tapping the Latest training session watch face. In typical use maximum 30 training sessions fit into
the 14 day memory. If you connect your watch with Polar Flow, all training sessions you have recordedwith your watch will be saved and you are able to access them in Polar Flow later on.

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You can see your progress towards your daily activity goal, steps taken so far, active time and calories you haveburned from your watch. In Polar Flow you can also see how much time you have spent in different activity intensity
levels and follow your weekly and monthly activity status in a clear, visual format. From the Activity timeline view in
Polar Flow web service you can easily see all of your daily activity and health benefits with just one glimpse.
The Nightly Recharge status on your watch tells you how restorative last night was. You can compare and analyze
your Nightly Recharge details from different nights in the Polar Flow app.
You can see your sleep score and sleep details from your watch for the previous night and how they compare to your
28 day average values. In Polar Flow app you can analyze your sleep habits on a weekly basis through detailed viewsof your sleep score, sleep structure and sleep rhythm. Sleep report in Polar Flow web service gives you a long-termview to your sleep patterns. You can choose to view your sleep details for a 1-month, 3-month or 6-month period.
Only the latest Fitness test result is shown on the watch. In Polar Flow web service you can see all your test results
and how your fitness level has changed over time.

HOW TO WEAR THE POLAR UNITE WRISTBAND

1. Push the pin into the hole.
2. Slide the excess strap underneath.

To measure wrist-based heart rate accurately during training or while tracking your sleep make sure that you
wear the watch correctly.

See detailed instructions for changing the wristband from Changeable wristbands.

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

Menu

Pre-training mode

During training

Enter the menu

Return to the previous
level

Return to time view

Pause training bypressing once. Tap thedisplay to continue.

Press and hold to startpairing and syncing
Illuminate the display
Press and hold for 10
seconds to restart watch

Illuminate the display

Leave settings
unchanged

To stop the session,press and hold whenpaused.

Cancel selections
Illuminate the display

Illuminate the display

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

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

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

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

WATCH FACESThe Polar Unite watch faces tell you a lot more than just the time. You'll get the most timely and relevant information right on
the watch face, including your activity status, your heart rate, latest training sessions, Nightly recharge status, FitSpark ondemand training suggestions and weekly training summary. You can scroll through the watch faces by swiping left or rightand open a more detailed view by tapping the watch face.

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Polar Unite supports up to eight different watch faces. Choose which watch faces are shown on the display in time view
from Menu > Watch views.
You can choose between an analogue and a digital display in Watch settings.

Note that the watch faces and their contents cannot be edited, but you can change the watch face color theme.
Time
Basic watch face with time and date.

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

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

For more information, see 24/7 Activity tracking.

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

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

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

Nightly Recharge watch face
When you wake up you can see your Nightly Recharge status. Nightly Recharge status tells you
how restorative your last night was. Nightly Recharge combines information on how well yourautonomic nervous system (ANS) calmed down during the early hours of your sleep ( ANS charge)
and how well you slept ( sleep charge). Tap on ANS charge details or Sleep charge details for more
information.
For more information, see Nightly Recharge™ recovery measurement or Sleep Plus Stages™ sleep
tracking.

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FitSpark watch faceYour watch suggests the most suitable training targets for you based on your training history,
fitness level and current recovery status. Tap the watch face to see all the suggested training
targets. Tap one of the suggested training targets to see detailed information about the training
target.
For more information, see FitSpark daily training guide.

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. In addition, you can view lastweek’s summary and details as well as any sessions planned for next week.
Scroll down and tap the display to view more information about a single session.
Note that the watch faces and their contents cannot be edited.

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Your nameTime, date and your name is displayed.

CHANGING THE WATCH FACE STYLE AND COLOR
You can customize your Polar watch by choosing different watch face styles and colors from a set of pre-defined options.
To change the watch face style and color, go to Settings > Watch settings > Watch face > Digital/Analog.
Choose Digital or Analog. Then choose the style.
Under Digital you'll find Symmetry, Minutes in middle, Small seconds and Seconds in circle.
Symmetry

Minutes in middle

Small seconds

Seconds in circle

Under Analog you'll find Classic, Art Deco, Lollipop and Pearl.
Classic

Art deco

Lollipop

Pearl

You can also choose the color theme for your watch face. The available colors are red, orange, yellow, green, blue, purple,
pink and peach.
Note that for the Digital Symmetry option you cannot change the color.

The watch faces and their contents cannot be edited apart from changing the watch face style or color.

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

DO NOT DISTURB FEATURE
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.

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

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

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

Physical settings
General settings
Watch settings

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

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

. To add a lap, tap the lap icon

. To

pause the stopwatch, press the button.

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

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

to restart the timer, or tap

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

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

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

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Watch views
Choose which watch faces are shown on the display in time view. You can choose from:
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Time only
Daily activity
Continuous HR tracking
Nightly Recharge
FitSpark training guideLatest training sessions
Weekly summaryYour name

You need to choose at least one view.

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
Screen lock, Alarm, Countdown timer, Do not disturb and Flight mode.
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Screen lock: Tap the screen lock icon to switch screen lock on. Press the button for 2
seconds to unlock the screen.
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, thebacklight 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 wireless accessories.

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

PAIRING A PHONE WITH YOUR WATCH
Before you can pair a phone with your watch, you need to setup your watch in the Polar Flow web service or with the Polar
Flow mobile app as described in chapter Setting up your watch. If you did the setup for your watch with a phone, your watch

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has already been paired. If you did the setup with a computer and would like to use your watch with Polar Flow app, pleasepair your watch and phone as follows:

Before pairing a phone:lll

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

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

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

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

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

20

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 thewatch 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 USB charging adapter that came in the box. Align the pins of the USB
charging adapter with the pins on the watch and snap the adapter into place. Also make sure that you plug the USB
charging adapter in the right way, i.e. the four pins on the Polar Unite USB charging adapter must face the fourpins in your computer's USB port or in the USB charger.

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.

21

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

PAIR AND SYNCll

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

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

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

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

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

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

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.

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VIBRATIONS
Set vibrations for scrolling menu items On or Off.

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 and the Polar Unite-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 thesettings or your personal data from the watch. You can also restart your watch by pressing and holding the button for 10
seconds.
Turn off: Turn your watch off. To turn it back on press and hold the button.
Reset all data and settings: Reset the watch back to factory settings. This will erase all data and settings on your watch.

PHYSICAL SETTINGS
To view and edit your physical settings, press the button in Time view, swipe down the menu and tap Settings and thenPhysical settings.
It is important that you are precise with the physical settings, especially when setting your weight, height, date of birth andsex, as they have an impact on the accuracy of the measuring values, such as the heart rate zone limits and calorie
expenditure.
In Physical settings you'll find:
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WeightHeightDate of birth
Sex
Training background
Activity goal
Preferred sleep time
Maximum heart rate
Resting heart rate
VO2maxWEIGHTSet your weight in kilograms (kg) or pounds (lbs).

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

23

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 theoverall amount and intensity of your physical activity during the past three months.
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Occasional (0-1h/week): You do not participate regularly in programmed recreational sport or heavy physical activity,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/1231 miles per week or spend 3-5 hours per week in comparable physical activity.
Heavy (5-8h/week): You participate in heavy physical exercise at least 5 times a week, and you may sometimes takepart 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 levelfrom 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 the activity
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 toomuch 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 stress24

test in a laboratory. HRmax is also crucial when determining training intensity. It is individual and depends on age andhereditary factors.

RESTING HEART RATEYour resting heart rate is the lowest number of heartbeats per minute (bpm) when fully relaxed and without distractions.
Your age, fitness level, genetics, health status and sex affect the resting heart rate. A typical value for an adult is 55–75 bpm,
but your resting heart rate can be significantly lower than that, for example, if you’re very fit.
It’s best to measure your resting heart rate in the morning after a good night’s sleep, right after you wake up. It’s OK to go to
the bathroom first if it helps you to relax. Don’t do any strenuous training leading up to the measurement and make 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.

25

To measure your resting heart rate:
1.
2.
3.
4.

Wear your watch. Lie down on your back and relax.
After about 1 minute, start a training session on your wearable. Choose any sport profile, for example Other indoor.
Lie still and breathe calmly for 3–5 minutes. Don’t look at your training data during the measurement.
Stop the training session on your Polar device. Sync the wearable with the Polar Flow app or web service and checkthe training summary for the value of your lowest heart rate (HR min)—this is your resting heart rate. Update yourresting heart rate to your physical settings in Polar Flow.

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

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

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

WATCH FACE
Choose the watch face:llAnalogDigital

To change the watch face color theme, tap Watch face color theme.
Note that the watch faces and their contents cannot be edited apart from changing the watch face color theme.

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 the service.

26

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

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

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

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

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

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

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

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

TO RESTART THE WATCH
Press the button to access the main menu, swipe down to find Settings, navigate to Settings > General settings > About
your watch > swipe all the way down to find Restart. First, tap Restart and then tap
to confirm the restart.
You can also restart your watch by pressing and holding the button for 10 seconds.

TO RESET THE WATCH TO FACTORY SETTINGS
If restarting your watch didn't help, you can reset the watch back to factory settings. Note that resetting the watch back tofactory settings empties all personal data and settings from the watch, and you will need to set it up again for your personaluse. 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.

27

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 thelist if it's there.
Now you need to set up your watch again, either via mobile or computer. Just remember to use the same Polar account in
the setup you've used before resetting.

Factory reset from the watch
1.
2.
3.
4.
5.

Press the button to access the main menu, swipe down to find Settings.
Choose Settings > General settings > About your watch.
Swipe all the way down to find Reset all data and settings.
First, tap Reset all data and settings.
Then tap
to confirm the factory reset.

Now 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 Precision Prime™ sensor fusion technology. This heart
rate innovation combines optical heart rate measurement with skin contact measurement, ruling out any disturbances to theheart rate signal. It tracks your heart rate accurately even in the most demanding conditions and training sessions.
Although there are many subjective clues as to how your body is doing during exercise (perceived exertion, breathing rate,physical sensations), none of them are as reliable as measuring heart rate. It is objective and affected by 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 TRACKINGYOUR 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 skin andthe watch should not be able to move on your arm. A good way to check that the wristband is not too loose is if you
push the wristband lightly up from both sides of your arm and make sure the sensor doesn’t lift from your skin. Whenpushing 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 theheart 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 inmuscles or tendons near the sensor, we recommend using a Polar heart rate sensor with a chest strap (Polar H10 or H9) or
Polar OH1 optical heart rate sensor that measures heart rate from your arm or temple. The Polar H10 and H9 heart rate
sensors are more responsive to rapidly increasing or decreasing heart rate, so they are an ideal option also for interval typeof training with quick sprints and provide supreme accuracy in your training. Polar OH1 is a compact optical heart rate
sensor that measures heart rate from your arm or temple. It's versatile and offers a great option to heart rate chest straps
and wrist-based heart rate devices. See Compatible sensors for further information.
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 runningwater with a mild soap and water solution. Then wipe it dry with a soft towel. Let it fully dry before charging.

29

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 anormal 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 ready for yournext training event.

START A TRAINING SESSION
1. Wear your watch and tighten the wristband.
2. To enter the pre-training mode press the button to enter the main menu and tap Start training.
From the pre-training mode, you can access the quick menu by tapping the quick menu icon
. The options displayed in the quick menu depend on the sport you have chosen and whether you
are using GPS.
You can, for example, choose a favorite training target you want to perform and add timers toyour training views. For more information, see Quick menu.
After your choice, the watch returns to the pre-training mode.
3. Browse to your preferred sport.
4. Stay in the pre-training mode until the watch has found your heart rate and the GPS satellite signals (if applicable toyour sport) to make sure your training data is accurate.
5. To catch GPS satellite signals:l
Go outside with your mobile phone and watch away from tall buildings and trees.
lOpen Flow app and keep the mobile phone next to your watch.
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Keep your watch still and avoid touching the watch during the GPS signal search.
Polar Unite doesn't have a built-in GPS, but you can record the routes, speed, pace and distance of youroutdoor training sessions using your mobile phone's GPS. See Connected GPS for instructions how to
enable GPS via mobile phone.

If you have paired an optional Bluetooth sensor with your watch, the watch will automatically start
searching for the sensor signal as well.

30

The circle
around theconnected GPS
icon will turn green
when the GPS isready. The watch
notifies you with avibration.

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

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

START A PLANNED TRAINING SESSION
You can plan your training and create detailed training targets in the Polar Flow app or the Polar Flow web service and sync
them to your watch.
To start a planned training session scheduled for the current day:31

1. Enter the pre-training mode by first pressing the button and then tapping Start training.
2. You'll be prompted to start a training target you've scheduled for the day.

3. Tapto view the target information.

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

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

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

from pre-training mode and during a session when

The options displayed in the quick menu depend on the sport you have chosen and whether you are using GPS.
Training suggestions:
Training suggestions shows you the daily FitSpark training suggestions.
Favorites:
In Favorites you'll find training targets that you have saved as favorites in the Flow web service, and synced toyour watch. Choose a favorite training target you want to perform. After your choice, the watch returns to thepre-training mode where you can start the training session.
For more information, see Favorites.
Interval timer:
You can set time and/or distance based interval timers to precisely time work and recovery phases in yourinterval training sessions.
To add interval timer to your training views for the session, choose Timer for this session > On. You can use apreviously set timer or create a new timer by returning to the quick menu and choosing Interval timer > Set
timers:1. Choose Time-based or Distance-based: Time-based: Define minutes and seconds for the timer and tap. Distance-based: Set the distance for the timer and tap. Set another timer? is shown. To set

32

another timer, tap.

2. When completed, the watch returns to pre-training mode where you can start the training session. The
timer starts when you start the training session.
For more information, see During Training.
Countdown timer:
To add countdown timer to your training views for the session, choose Timer for this session > On. You can
use a previously set timer or create a new timer by returning to the quick menu and choosing Countdown timer> Set timer. Set the countdown time, and tap
to confirm. 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.
When you choose a training target for your session, the Favorites and Training suggestions options are crossed out in thequick menu. This is because you can only choose one target for the session. To change the target, choose the crossed out
option and you will be asked if you want to change your target. Confirm another target by tapping.

DURING TRAININGBROWSE THE TRAINING VIEWS
During training you can browse through the training views by swiping the display left or right. Note that the available training
views and the information you see on the training views depend on the sport you've chosen and on any edits you've done tothe chosen sport profile.
You can add sport profiles onto your watch and define the settings for each sport profile in the Polar Flow app and web
service. You can create tailored training views for each sport you do and choose what data you want to follow during yoursessions. 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

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

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Time of day
Duration

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

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

See Sport Profiles in Flow for more information.

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

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

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

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

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 and synced
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 haveleft to burn.
If you have created a phased training target in the Flow app or web service and synced the target to your watch, you havethe 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 and thelower and upper heart rate or speed/pace limit of the current phase.
Phase name and phase number/total number of phases
Duration/distance covered so far
Target duration/distance of the current phaseYour planned training targets will also be included in the FitSpark training suggestions.

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

35

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

PAUSING/STOPPING A TRAINING SESSION
Press the button to pause your training session.
Tap the sport icon to continue training. To stop the session, press and hold BACK. You’ll get asummary of your training session on your watch right after you’ve stopped training.
If you stop your session after pausing, the time elapsed after pausing is not included in
the total training time.

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

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

Heart rate zones
Training time spent in different heart rate zones

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

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

Pace/Speed
Average and maximum pace/speed of the session

Speed zones
Training time spent in different speed zones

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

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

38

FEATURES
CONNECTED GPS
You can record the route, speed, pace and distance of your outdoor training sessions with your Polar Unite, using yourmobile phone's GPS. You need to have the Polar Flow mobile app on your mobile phone, have your phone paired with yourwatch, and also give the Flow app permission to use your phone's location. You only need to perform these steps once, whenusing connected GPS for the first time. On subsequent training sessions, you don’t need to give permission anymore, justkeep your mobile phone with you.
When you open the Polar Flow app for the first time, you are asked to allow Polar Flow to use your mobile phone's location.
Choose Always Allow on iOS phones or Allow all the time on Android phones.

If you need to adjust the location permissions later on you can access them by navigating to:
iOS: Settings > Privacy > Location services > Polar Flow.
Android: Go to Settings, look for application permissions. Grant the location permission for Polar Flow app. In some Android
phones the path is Settings > Apps & notifications > Permissions.

TO ENABLE GPS VIA MOBILE PHONE
1.
2.
3.
4.

Go outside with your mobile phone and watch.
Open the Flow app and keep the mobile phone next to your watch.
Press the button to enter the main menu, tap Start training and navigate to an outdoor sport.
The circle around the connected GPS icon will turn green when the GPS is ready and your watch also notifies you witha vibration.
5. Tap the display to start training recording.

39You need to keep your mobile device with you during the training session. Note that the accuracy of thepositioning data depends on the accuracy of the mobile phone's GPS. It may vary depending on the mobile
phone you use.

SMART COACHING
Whether it’s assessing your day-to-day fitness levels, creating individual training plans, working out at the right intensity or
receiving instant feedback, Smart Coaching offers a choice of unique, easy-to-use features, personalized to your needs anddesigned for maximum enjoyment and motivation when training.
Your watch includes the following Polar Smart Coaching features:
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Nightly Recharge™ recovery measurement
Sleep Plus Stages™ sleep tracking
FitSpark™ daily training guide
Serene™ guided breathing exercise
Fitness Test
Running Program
Cardio load
Training benefit
Smart calories
Continuous heart rate
24/7 Activity tracking
Activity Benefit

NIGHTLY RECHARGE™ RECOVERY MEASUREMENT​Nightly Recharge™ is an overnight recovery measurement that shows you how well you recover from the demands of yourday. Your Nightly Recharge status is based on two components: how you slept (sleep charge) and how well your autonomic
nervous system (ANS) calmed down during the early hours of your sleep (ANS charge). Both components are formed bycomparing your last night to your usual levels from the past 28 days. Your watch automatically measures both sleep chargeand 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 fromyou, 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 to maintain 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 backof the watch must be in constant touch with your skin. For more detailed wearing instructions, see Wristbased heart rate measurement.
3. You need to wear your watch for three nights before you start to see the Nightly Recharge status on yourwatch. This is how long it takes to establish your usual level. Before you get your Nightly Recharge you canview your sleep and ANS measurement details (heart rate, heart rate variability and breathing rate). After
three successful nightly measurements you can see your Nightly Recharge status on your watch.

40

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

Tap the Nightly Recharge watch face to see further information about your ANS charge and your sleep charge.

1. Nightly Recharge status graph
2. Nightly Recharge status Scale: very poor – poor – compromised – OK – good – very good.
3. ANS charge graph

41

4.
5.
6.
7.
8.
9.
10.
11.
12.

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 45 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.

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ANS charge details in the Flow app
ANS charge gives you information on how well your autonomic nervous system (ANS) calmed down during thenight. The scale is from -10 to +10. Around zero is your usual level. The ANS charge is formed by measuring yourheart 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 tovary between nights. Mental or physical stress, exercising late at night, illness, or alcohol can keep your heart rate
up during the early hours of your sleep. It's best to compare your last night's value to your usual level.
Heart rate variability (HRV) refers to the variation between successive heart beats. In general, high heart ratevariability is linked to general good health, high cardiovascular fitness and resilience to stress. It can vary greatly
from person to person, ranging from 20 to 150. It's best to compare your last night's value to your usual level.
Breathing rate shows your average breathing rate during roughly the first four hours of sleep. It is calculated fromyour beat-to-beat interval data. Your beat-to-beat 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 fora 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 46.

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 viewof 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:llllNightly Recharge status
ANS charge
Sleep charge
Cardio load status

For more detailed workout suggestions, check out the FitSpark™ daily training guide!
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 a lower
recharge. They are practical tips on how to calm down when you're in overdrive, and how to energize when you need aboost.

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

SLEEP PLUS STAGES™ SLEEP TRACKING
Sleep Plus Stages automatically tracks the amount and quality of your sleep and shows you how long you spent in eachsleep 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 in detail.

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 Flow app,
tap your profile, and choose Your preferred sleep time. Choose your preferred time and tap Done. Or sign into yourFlow account or create a new one at flow.polar.com, and choose Settings > Physical settings > Your preferred
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 your individual needs.
By doing this, you’ll get accurate feedback on how much sleep you got in comparison to your preferred 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 the44wristband firmly around your wrist. The sensor on the back of the watch must be in constant touch with 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 (light sleep,
deep sleep, REM sleep) and a sleep score after one night, including feedback on sleep themes (amount, solidity andregeneration). After the third night, you get a comparison to your usual level.
5. You can record your own perception of your sleep quality in the morning by rating it on your watch or in the Flowapp. Your own rating is not taken into account in the sleep charge calculation, but you can record your own
perception and compare it to the sleep charge assessment you get.

Sleep data on your watch
When you wake up you can access your sleep details via the Nightly Recharge watch face. Tap thedisplay to open the Nightly recharge status details and then tap Open under Sleep charge details.
You can also stop the sleep tracking manually. Already awake? is shown on the sleep watch face whenyour watch has detected a minimum of four hours of sleep. Tap the Already awake? text to tell the watchthat you're awake and it will ask you if you want to stop sleep tracking. Confirm by tapping
and thewatch summarizes your sleep instantly.
The sleep charge details view displays the following information:
1. Sleep score status graph
2. Sleep score (1-100) A score that summarizes your sleep time and sleep quality into a single
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 the time 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 long interruptions when you
actually awaken from your sleep. Whether you remember these interruptions or not depends ontheir duration. The shorter ones we don’t usually remember. 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 course of 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 acting out dreams. Just as deep sleep
restores your body, REM sleep restores your mind, and enhances memory and learning.
10. Deep sleep %: Deep sleep is the stage of sleep in which it is hard to be awakened since your body isless responsive to environmental stimuli. Most deep sleep occurs during the first half of the night.
This sleep stage restores your body and supports your immune system. It also affects certain
aspects of memory and learning. The stage of deep sleep is also called slow wave sleep.
11. Light sleep %: Light sleep serves as a transition stage between wakefulness and the deeper stagesof sleep. You can be easily awoken from light sleep since your responsiveness to the environmental
stimuli remains quite high. Light sleep also promotes mental and physical recovery, although REM
and deep sleep are the most important sleep stages in that regard.

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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 lastnight’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 shortand long interruptions. The long interruptions are displayed with the tall orange bars in the sleep structure graph.

​
The six components of the sleep score are grouped under three themes: amount (sleep time), solidity (long interruptions,continuity and actual sleep) and regeneration (REM sleep and deep sleep). Each bar in the graph represents the score foreach 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.

46

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

To view your long-term sleep data with sleep stages in the Flow web service go to Progress, and choose the Sleep reporttab.
Sleep report gives you a long-term view to your sleep patterns. You can choose to view your sleep details for a 1-month, 3month 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 by hovering yourmouse over the sleep graph.

47

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

FITSPARK™ DAILY TRAINING GUIDEThe FitSpark™ training guide offers ready-made daily on-demand workouts available easily right on your watch. The
workouts are built to match your fitness level, training history and your recovery and readiness, based on your Nightly
Recharge status from the previous night. FitSpark gives you 2-4 different workout options every day: one that suits you best
and 1-3 other options to choose from. You get a maximum of four suggestions per day and there are 19 different workouts
in total. Suggestions include workouts from the cardio, strength and supportive training categories.
FitSpark workouts are ready-made training targets defined by Polar. The workouts include instructions on how to performthe exercises and real-time step-by-step guidance to ensure you exercise safely and with proper technique. All workouts aretime-based, and they are adjusted based on your current fitness level, making the sessions suitable for everyone, regardlessof 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 time-based
warm-up, work and cool-down phases. Cardio sessions can be completed with any sport profile on your watch.

48

Strength sessions are circuit training type workouts consisting of strength training exercises with time-based guidance.
Bodyweight workouts can be done using your own body as resistance - there is no need for additional weights. In circuit
training workouts you need a bumper plate, a kettlebell or dumbbells to perform the exercises.
Supportive sessions are circuit training type workouts consisting of strength and mobility exercises with time-based
guidance.

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

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

49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 andreal-time step-by-step guidance. All sessions include timers and vibrations that let you know when it's time to switch to thenext 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.

Backlight always on during training: Swipe down from the top of the display to pull down the Quick settings
menu. Tap the Backlight icon to select Always on or Automatic. With always on the watch display will be
illuminated throughout your training session. The backlight setting will default back to automatic after you
finish your training session. Please note that selecting always on will drain your battery much faster than thedefault 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 a50

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.

SERENE™ GUIDED BREATHING EXERCISE​Serene™ is a guided deep breathing exercise that helps you relax your body and mind and manage stress. Serene guides
you to breathe at a slow, regular rhythm – six breaths per minute, which is the optimal breathing rate for stress-relieving
effects. When you breathe slowly, your heart beat starts to synchronize with the rhythm of your breathing 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 thezone, 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-beat intervals

51vary more when your breathing is deeper and slower. Deep breathing produces measurable responses in the heart’s beatto-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 your success is measured not only from thesynchronization, but also from how close you were to the optimal breathing rate.
The default duration of Serene breathing exercise is 3 minutes. You can adjust the duration of the breathing exercise inrange between 2-20 minutes. You can also adjust inhale and exhale durations if needed. Fastest breathing frequency canbe 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 of thesession.
1.
2.
3.
4.
5.
6.
7.
8.

Wear your watch snugly just behind the wrist bone.
Sit or lie down comfortably.
Press the button to enter the main menu and swipe up to find Serene breathing exercise.
First tap Serene and then tap Start exercise to start breathing exercise. Exercise starts with a 15 seconds
preparatory phase.
Follow the breathing guidance on the display or through the vibration.
You can end the exercise by pressing the button at any time.
The main guiding element in the animation changes color according to which serenity zone you're currently in.
After the exercise, you'll see your results displayed on your watch as time spent in the different serenity zones.

The serenity zones are Amethyst, Sapphire and Diamond. The serenity zones tell you how well your heartbeat andbreathing are in sync and how close you are to the optimal breathing rate of six breaths per minute. The higher the zone,
the better the synchronization with the optimal rhythm. For the highest serenity zone, Diamond, you need to sustain 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.

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

FITNESS TEST WITH WRIST-BASED HEART RATEThe Polar Fitness Test with wrist-based heart rate is an easy, safe and quick way to estimate your aerobic (cardiovascular)
fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO2max), which is commonly used toevaluate aerobic fitness. Your long-term training background, heart rate, heart rate variability at rest, sex, age, height, andbody weight all influence OwnIndex. The Polar Fitness Test is developed for use by healthy adults.
Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The better youraerobic fitness, the stronger and more efficient your heart is. Good aerobic fitness has many health benefits. For example, it
helps in decreasing the risk of high blood pressure and your risk of cardiovascular diseases and stroke. If you want toimprove your aerobic fitness it takes, on average, six weeks of regular training to see a noticeable change in your OwnIndex.
Less fit individuals see progress even more rapidly. The better your aerobic fitness, the smaller the improvements in your
OwnIndex.
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 measuring your OwnIndexa couple of times during the first two weeks in order to get a baseline value, and then repeat the test approximately once amonth.
To make sure the test results are reliable, the following basic requirements apply:
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You can perform the test anywhere - at home, at the office, at a health club - provided the testing environment ispeaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no other people talking to you.
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 > Physicalsettings.
Wear your watch snugly on top of your wrist, just behind the wrist bone. The heart rate sensor on the back of your watch
must be in constant touch with your skin, but the wristband should not be too tight to prevent blood flow.

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

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

53

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 VO2max to physical settings? is shown.
lTap

to save the value to your Physical settings.

lTap

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

Very low

Low

Fair

Moderate

Good

Very good

Elite

20-24

< 32

32-37

38-43

44-50

51-56

57-62

> 62

25-29

< 31

31-35

36-42

43-48

49-53

54-59

> 59

30-34

< 29

29-34

35-40

41-45

46-51

52-56

> 56

35-39

< 28

28-32

33-38

39-43

44-48

49-54

> 54

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

54

The classification is based on a literature review of 62 studies where VO2max was measured directly in healthy adult subjects
in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC. Aerobic fitness norms for males andfemales 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 of cardiorespiratory 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).

POLAR RUNNING PROGRAM
Polar Running program is a personalized program based on your fitness level, designed to make sure that you train right andavoid 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 your personal attributes,
training background and preparation time into account. The program is free, and available in the Polar Flow web service atflow.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 ready onrace day. Running training sessions are divided into five types: easy jog, medium run, long run, tempo run and interval. Allsessions 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 five running sessions, and thetotal 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 the Running
Program.
To see a video, click on one of the following links:
Get Started
How to use

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

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

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

Start a running target
Before starting a session, make sure you’ve synced your training session target to your device. The sessions are synced toyour device as training targets.
To start a training target scheduled for the current day:55

1. Enter the pre-training mode by pressing first the button and then tapping Start training.
2. You'll be prompted to start a training target you've scheduled for the day.

3. Tapto view the target information.

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

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

CARDIO LOAD
Cardio load is based on training impulse calculation (TRIMP), a commonly accepted and scientifically proven method toquantify training load. Your Cardio load value tells you how much strain your training session put on your cardiovascularsystem. The higher the Cardio load, the more strenuous the training session was for the cardiovascular system. Cardio load
is calculated after every workout from your heart rate data and session duration.
Your cardio load from a single session is shown in the summary of your training session on your watch, in the Flow app andin the Flow web service. The higher the cardio load, the more strain it caused to your body. In addition, you can see a visualbullet scale interpretation and a verbal description of how hard your cardio load from the session was compared to your 90
days cardio 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 cardio load that was ranked worth 3 bullets (Medium) a coupleof months ago, could rank for only 2 bullets (Low) later on. This adaptive scale reflects the fact that the same kind of training
session can have a different impact on your body depending on your current condition.
Very highHigh
MediumLow
Very low

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, you needto have trained at least a total of 10 minutes in the heart rate zones.

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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 your muscles,
which make you more efficient. This session also increased your resistance to fatigue.

Maximum training

What a session! You improved your sprint speed and the nervous system of your muscles,
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 sustainhigh 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 to sustain high intensity effort for longer. This session also increased your resistance to fatigue.

Tempo training

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

Tempo & Steady state training

Good pace! You improved your ability to sustain high intensity effort for longer. This session also developed your aerobic fitness and the endurance of your muscles.

Steady state & Tempo training

Good pace! You improved your aerobic fitness and the endurance of your muscles. Thissession 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. This session 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 burn fat
during exercise. It also developed the endurance of your muscles and your aerobic fitness.

Basic & Steady state training

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

Basic training, long

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

Basic training

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

Recovery training

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

SMART CALORIESThe most accurate calorie counter on the market calculates the number of calories burned based on your individual data:llBody weight, height, age, gender
Individual maximum heart rate (HRmax)

57

l
l

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 ofthe session afterwards. You can also follow your total daily calories.

CONTINUOUS HEART RATEThe Continuous heart rate feature measures your heart rate around the clock. It enables a more accurate measurement ofdaily calorie consumption and your overall activity because also physical activities with very little wrist movement, such as
cycling, can now be tracked.
Continuous heart rate on your watch
You can turn the Continuous heart rate feature on, off or to night-time only mode on your watch in Settings > General
settings > Continuous HR tracking.
The feature is on by default in Polar Unite. Using the night-time only mode will extend the battery life.
In time view, swipe left or right to navigate to the heart rate watch face. Tap the display to open detailed view.
When the feature is on, the watch continuously measures your heart rate and displays it on theHeart rate watch face. When opening the details, you can check your highest and lowest heart rate
readings of the day and also view what your lowest heart rate reading of the previous night was.
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 yourheart rate continuously. Continuous recording can also start based on your wrist movements, forexample, when you’re walking with a fast enough pace for at least one minute. The continuousrecording 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 in the continuous heart rate summary as the highest or lowest reading of yourday. This can happen if the reading you’ve seen falls outside the tracking interval.
The LEDs on the back of your watch are always on when the continuous heart ratefeature is on and the sensor on the back is in touch with your skin. For instructions on
how to wear your watch for accurate heart rate readings from the wrist, see Wristbased 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 TRACKING
The Polar Unite 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 non-dominant
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 goal), in the Polar Flow app
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 moderate pacethroughout the day. Age and gender also affect the intensity you need to reach your activity goal. The younger you are, themore intense your activity needs to be.

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

59

The circle around the watch face and the percentage below time and date show your progress
towards your daily activity goal. The circle fills with light blue color as you are active.
In addition, you can see the following details of your day’s accumulated activity:lll

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

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 Polar Unite 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. Standup and find your own way to be active. Take a short walk, stretch, or do some other light activity. The message goes awaywhen 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 historyof how many inactivity stamps you have received. This way you can check back on your daily 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 help of theactivity reports (under the REPORTS tab), you can follow the long-term trend of your daily activity. You can choose to view
either daily, weekly or monthly reports.
Learn more about the 24/7 Activity tracking feature in this in-depth guide.

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

60

For more information, see 24/7 Activity Tracking.

SPORT PROFILESSport profiles are the sport choices you have on your watch. We have created 12 default sport profiles to your watch, but you
can add new sport profiles in the Polar Flow app or web service and sync them to your watch, and this way create a list of all
your favorite sports.
You can also define specific settings for each sport profile. For example, you can create tailored training views for each
sport you do and choose what data you want to see when you train: just your heart rate or just speed and distance—
whatever suits you and your training needs and requirements best.
You can have a maximum of 20 sport profiles on your watch at a time. The number of sport profiles in Polar Flow mobile app
and Polar Flow web service is not limited.
For more information, see Sport Profiles in Flow.
Using the sport profiles makes it possible for you to keep up with what you've done and to see the progress you've made indifferent sports. See your training history and follow your progress in the Flow web service.
You can use Polar Unite with Polar Club during group exercise classes in fitness clubs. Select one of the indoor
sport profiles for the training session and make sure that the Heart rate visible to other device feature is set onin the sport profile settings.

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

HEART RATE ZONES
The range between 50% and 100% of your maximum heart rate is divided into five heart rate zones. By keeping your heart
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 your workout.
Learn more about the Heart Rate Zones: What are Heart Rate Zones?.

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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, and help
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 suit each
sport. The zones are available in running sports (including team sports that involve running), cycling sports as well as 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 personwith 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 andaerobic 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 for zone 5. If you also use
aerobic threshold, set that as the minimum of zone 3.

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

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

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

SPEED AND DISTANCE FROM THE WRISTYour watch measures speed and distance from your wrist movements with a built-in accelerometer. This feature comes inhandy when running indoors or in places with limited GPS signals. For maximum accuracy make sure you’ve set yourhandedness and height correctly. Speed and distance from the wrist works best when running at a pace that is natural andfeels comfortable for you.
Wear your watch snugly on your wrist to avoid any shaking. To get consistent readings it should always be worn on the same
position on your wrist. Avoid wearing any other devices like watches, activity trackers or phone armbands on the same 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 when running. Thiscan be done in Sport Profiles in the Polar Flow mobile app or in the Flow web service.

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

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To use phone notifications, you need to have the Flow app running on your phone, and it also needs to be paired with yourwatch. 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 or On,
when not training. Note that you will not receive any notifications during training sessions.
You can also set the phone notifications on in the Flow app device settings. After setting the notifications on sync yourwatch with the Flow app.
Please note that when phone notifications are set on, the battery of your watch and phone will run out fasterbecause Bluetooth is continuously on.

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

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

ENERGY SOURCES
The energy sources breakdown shows how much of different energy sources (fats, carbohydrates, proteins) you used during
your session. On your watch, you can see it in the training summary right after finishing your session. More detailed
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 during high 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 the most accurateenergy source consumption data.

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

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

Learn more about energy sources

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

To turn on the HR sensor mode:
1. Press the button to enter the main menu and tap Start training.
2. Swipe left or right to choose a sport profile.

In pre-training mode, open the quick menu by tapping the quick menu icon.

Choose Share HR with other devices.

Choose Add a new device

3.
4.
5.
6.

Activate the external device's pairing mode.
Choose Unite from the external device.
Accept pairing Unite with the external device.
You should be able to see your heart rate in both Unite and the external device. When you’re ready, just start yoursession from the external device. To record your training session with your watch, return to pre-training mode andstart training recording by tapping the display.

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To stop sharing HR:
Choose Stop sharing. HR sharing stops also when you exit pre-training mode or stop the training
recording.
If you pair your Polar watch with a wrong external device (for example iPhone) tap With iPhone, tap
to stop sharing with iPhone and then choose Add a new device again.

CHANGEABLE WRISTBANDS
The changeable wristbands let you personalize your watch to match every situation and style so you can wear it all the timeand make the best use of the 24/7 activity tracking, continuous heart rate measurement and sleep tracking.
The Polar Unite is compatible with all 20 mm wristbands. You can choose your favorite wristband from Polar’s selection or
use any other wristband that uses 20 mm spring bars. Make sure that the wristband width is the correct, before youpurchase the new wristband.

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

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

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COMPATIBLE SENSORS
Enhance your training experience, and achieve a more complete understanding of your performance with compatible
Bluetooth® sensors.
View a full list of compatible Polar sensors and accessories
Before taking a new sensor into use, it has to be paired with your watch. Pairing only takes a few seconds, and ensures thatyour watch receives signals from your sensors only, and allows disturbance-free training in a group. Before entering an eventor 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 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 and offers agreat option to heart rate chest straps and wrist-based heart rate devices. With Polar OH1 you can broadcast your real-timeheart rate to your sports watch, smart watch or Polar Beat or other fitness app via Bluetooth, and simultaneously to ANT+
devices. Polar OH1 has an inbuilt memory so you can start your workout with OH1 alone and transfer the training data to
your phone afterwards. It comes with a comfortable machine-washable armband and a swimming goggle strap clip (in Polar
OH1 + product package).
It can also be used with Polar Club, Polar GoFit and Polar Team app.

POLAR H10 HEART RATE SENSOR
Monitor your heart rate with maximum precision with the Polar H10 heart rate sensor with a chest strap.
Although the Polar Precision Prime is the most accurate optical heart rate measurement technology there is and works
pretty much anywhere, in sports where it's more challenging to keep the sensor stationary on your wrist or where you havepressure or movement in muscles or tendons near the sensor, the Polar 10 heart rate sensor gives you the best heart rateaccuracy. 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 from yourswimming sessions with the Polar H10 heart rate sensor. For more information see the support pages for Polar Beat andPolar H10 heart rate sensor.
When using the Polar H10 heart rate sensor during your cycling sessions, you can have your watch mounted to your bike’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 your heart
rate accurately. Polar H9 is ideal with the Polar Beat app as well as many 3rd party apps: you can turn your phone into afitness tracker easily. Further, Bluetooth®, ANT+™ and 5 kHz technologies ensure connections to a large variety of sports
devices and gym equipment. Thanks to chest strap measurement Polar H9 reacts instantaneously to what happens in yourbody and gives you accurate calorie burn.
The latest version of this user manual and video tutorials can be found at support.polar.com/en/h9-heart-rate-sensor.

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PAIRING SENSORS WITH YOUR WATCH
Pair a heart rate sensor with your watch

1.
2.
3.
4.
5.
6.

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

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

When you're wearing a Polar heart rate sensor that's paired with your watch, the watch does not measure heart
rate from the wrist.

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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 also plan
your training in the app.

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

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

SLEEP DATA
Follow your sleeping patterns to see if they’re affected by any changes in your daily life and find the right balance between
rest, daily activity and training. With the Polar Flow app, you can view the timing, amount, and quality of your sleep.
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 inFlow 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 itwith your training data. If you had GPS recording on during your training session, you can also share a snapshot of yourtraining 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 and more
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 moredetails.
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 theeasiest way to sync your training data from your watch with the web service. For information on syncing, see Syncing.

68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 canalso share the highlights of you training with your friends in the Flow community, 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, andhelps you understand how your daily habits and choices affect your well-being.
You can set up your watch with your computer at flow.polar.com/start. There you are guided to download and install the
FlowSync software for syncing data between your watch and the web service, and to create a user account for the webservice. If you did the setup using a mobile device and the Flow app, you can log into the Flow web service with thecredentials you created in the setup.

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

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

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

SPORT PROFILES IN POLAR FLOW
There are 12 default sport profiles on your watch. In the Polar Flow app or web service, you can add new sport profiles toyour sports list and edit their settings. Your watch can contain a maximum of 20 sport profiles. If you have over 20 sport
profiles in the Polar Flow app and web service, the first 20 in the list are transferred to your watch when syncing.
You can change the order of your sport profiles by dragging and dropping them. Choose the sport you want to move anddrag it into the place you want to put it in the list.
To see a video, click on one of the following links:
Polar Flow app | Sport profile editing
Polar Flow web service | Sport Profiles

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

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

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

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

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

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

Automatic lap (Can be set to duration or distance-based or turned off Note: not available for Polar Unite)

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

Speed/Pace settingsll

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

GPS and altitudelChoose the GPS recording rate (Can be set off or to High accuracy, meaning that the GPS recording is on)

When you're done with the sport profile settings, click Save. Remember to sync the settings to your watch.

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

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 yourtraining goal is, Polar Flow helps you create a comprehensive plan to reach it. You can find the Season Planner tool from thePrograms tab in the Polar Flow web service.

Polar Flow for Coach is a free remote coaching platform that allows your coach plan every detail of your training
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:72

1. Go to Diary, and click Add > Training target.

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

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

Distance target

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

Calories target

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

Race Pace target

1. Choose Race Pace.
2. Fill in two of the following values: Duration, Distance or Race Pace. You get the third one automatically.
3. Click Add to favorites
to add the target to your list of favorites, if you want.
4. Click Add to Diary to add the target to your Diary.
Please note that Race Pace can only be synced with Grit X, V800, Vantage M, Vantage M2, Vantage V and Vantage V2 (notwith A300, A360, A370, Ignite, M200, M400, M430, M460, M600).

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 basedon 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.

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4. Choose the intensity of the phase based on heart rate, speed or power.

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

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

Create a target based on a favorite training target
If you have created a target and added it to your favorites, you can use it as a template for similar targets. This makes
training target creation easier. You don’t need to create, for example, a complicated phased training target every time fromthe 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.

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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. Click
access the Favorites page.

in top menu to

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

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

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

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

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

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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 diary

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.

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

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

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

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

77REMOVE A FAVORITE
1. Click the favorites iconon the upper right corner next to your name. All your favorite training targets are shown.
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 yourwatch and the Flow app you need to have a Polar account. If you want to sync data from your watch directly to the webservice, in addition to a Polar account, you need the FlowSync software. If you've set up your watch, you have created a Polaraccount. 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 youare.

SYNC WITH FLOW MOBILE APP
Before syncing make sure:lll

You have a Polar account and Flow app.
Your mobile device has Bluetooth turned on, and airplane mode/flight mode is not turned on.
You have paired your watch with your mobile. For more information, see Pairing.

Sync your data:
1. Sign in to the Flow app, and press and hold the button on your watch until Connecting to phone is displayed on yourwatch.
2. Connecting to Polar Flow app is displayed on your watch.
3. Syncing completed is displayed on your watch when you are done.

Your watch syncs with the Flow app automatically after you finish a training session if your phone is within theBluetooth range. When your watch syncs with the Flow app, your activity and training data are also synced
automatically via an internet connection to the Flow web service.
For support and more information about using the Polar Flow app, go to support.polar.com/en/support/Flow_app.

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

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

BATTERY LIFETIME AND OPERATIONAL TIME
The Polar Unite has an internal, rechargeable battery. Rechargeable batteries have a limited number of charge cycles. You
can charge and discharge the battery over 500 times before a notable decrease in its capacity. The number of charge cycles
also varies according to use and operating conditions.
The battery operating time is:ll

Up to 50 hours in training mode with optical heart rate and connected GPS, or
Up to 4 days in watch mode with continuous heart rate measurement.

The operating time depends on many factors, such as the temperature of the environment in which you use your watch, thefeatures and sensors you use, and battery aging. Phone notifications and frequent syncing with Flow app will also decrease
the battery life. The operating time is significantly reduced in temperatures well below freezing. Wearing your watch under
your overcoat helps to keep it warmer and to increase the operating time.
The Continuous heart rate tracking is on by default in Polar Unite. Keeping the Continuous heart rate tracking on
in your watch will drain the battery quicker. Using the night-time only mode will extend the battery life. You canturn the Continuous heart rate tracking on, off or to night-time only mode on your watch in Settings > General
settings > Continuous HR tracking.

Backlight always on during training: With always on the watch display will be illuminated throughout yourtraining session. The backlight setting will default back to automatic after you finish your training session.
Please note that selecting always on will drain your battery much faster.

CHARGING THE BATTERY
Before charging, please make sure there’s no moisture, dust or dirt on the charging contacts of your watch andUSB charging adapter. Gently wipe off any dirt or moisture. Do not charge the watch when it’s wet.

Do not charge the battery in temperatures under 0 °C/ +32 °F or over +40 °C/ +104 °F or when the USB port is
wet.
Attach the USB charging adapter to the watch before connecting the adapter to the power supply.
Don't leave the USB charging adapter connected to the power supply without the watch.
Use the USB charging adapter included in the product set to charge it via the USB port on your computer. You can also
charge the battery via a wall outlet. When charging via a wall outlet, use a USB power adapter (not included in the productset).
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 it provides aminimum of 500mA. Only use an adequately safety approved USB power adapter (marked with "LPS", "Limited Power
Supply", "UL listed" or “CE”).

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Do not charge Polar products with a 9 volt charger. Using a 9 volt charger can damage your Polar product.
To charge with your computer, just plug your watch to your computer, and at the same time, you can have it synced it with
FlowSync.
1. To charge your watch, plug it into a powered USB port or a USB charger with the USB charging adapter that came in
the box. Align the pins of the USB charging adapter with the pins on the watch and snap the adapter into place. Also
make sure that you plug the USB charging adapter in the right way, i.e. the four pins on the Polar Unite USB charging
adapter must face the four pins in your computer's USB port or in the USB charger.

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

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

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

Battery notificationsllWhen the battery charge is low, Battery low. Charge is show in time mode. It is recommended to charge the watch.
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 formeasuring 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 thetraining data.

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

CARING FOR YOUR WATCH
Like any electronic device, the Polar Unite 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 a soft
towel.
Keep the charging contacts of your watch and USB charging adapter 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 USB charging
adapter. 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 to rinse thewatch after each training session with lukewarm tap water. The watch is water resistant and you can rinse it under runningwater without damaging the electronic components.

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

STORING
Keep your training device in a cool and dry place. Do not keep it in a damp environment, in non-breathable material (a plastic
bag or a sports bag) nor with conductive material (a wet towel). Do not expose the training device to direct sunlight forextended periods, such as by leaving it in a car or mounted on the bike mount. It is recommended to store the training device
partially or fully charged. The battery slowly loses its charge when it is stored. If you are going to store the training device forseveral 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, other than battery replacement, doneby an authorized Polar Central Service only. The warranty does not cover damage or consequential damage caused byservice 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 physiological strain
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. See81www.polar.com/en/products/accessories for a complete list of compatible accessories. The Polar training devices with abarometric pressure sensor measure altitude and other variables. No other use is intended or implied. The Polar training
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 causeinterfering 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 the heart
symbol. Interference is often worst directly in front of the display panel of the equipment, while the left or right side ofthe 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 as muchas possible.
If the training device still does not work with the training equipment, it may be electrically too noisy for wireless heart ratemeasurement.

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

Note that in addition to training intensity, medications for heart conditions, blood pressure, psychological conditions,asthma, breathing, etc., as well as some energy drinks, alcohol, and nicotine may also affect heart rate.
It is important to be sensitive to your body’s responses during training. If you feel unexpected pain or excessive fatigue
when training, it is recommended that you stop the training or continue at a lighter intensity.
Note! If you are using a pacemaker or other implanted electronic device, you can use Polar products. In theory interference
to pacemaker caused by Polar products should not be possible. In practice no reports exist to suggest anyone ever having
experienced interference. We cannot however issue an official guarantee on our products’ suitability with all pacemakers orother 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 to using
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 skin reaction to
the heart rate sensor, wear it over a shirt, but moisten the shirt well under the electrodes to ensure flawless operation.

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The combined impact of moisture and intense abrasion may cause color to come off the heart rate sensor's orwristband's surface, possibly staining light-colored clothes. It may also cause a darker color to come off
clothing, possibly staining lighter-colored training devices. To keep a light-colored training device glowing foryears 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 cancause severe internal burns in as little as 2 hours and can lead to death. Keep new and used batteries away from children.
If the battery compartment does not close securely, stop using the product and keep it away from children. If you thinkbatteries 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 the possibilityof 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. Productsupport 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 the availability of a new firmware
version.
Training session data and other data saved on your Polar device include sensitive information about you such as your name,physical information, overall health and location. Location data can be used to track you when you are out training and tofind out what your usual routes are. For these reasons use extra caution when storing your device when not using it.
If you use phone notifications on your wrist device, be aware that messages from certain applications will be projected on
the wrist device display. Your latest messages can also be viewed from the device menu. To ensure the confidentiality ofyour private messages, refrain from using the phone notifications feature.
Before handing the device over to a third party for testing or before selling it, it is necessary to perform a factory reset on thedevice, and to remove the device from your Polar Flow account. A factory reset can be performed with the FlowSync
software on your computer. A factory reset will clear the device memory, and the device cannot be linked to your data
anymore. To remove the device from your Polar Flow account, sign into the Polar Flow web service, choose products andclick 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 in order toprevent others from accessing your account. In addition, do not allow a computer’s browser to store or remember yourpassword 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 UNITE
Battery type:

174 mAh Li-pol rechargeable battery

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Operating time:

In continuous use:
Up to 50 hours in training mode with
optical heart rate and connected GPS
Up to 4 days in watch mode with
continuous heart rate tracking

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

Watch materials:

Device: ABS+10GF, GLASS, PMMA,STAINLESS STEEL
Wristband: SILICONE, Pin: PA+50GF

Accessory wristband materials:

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

USB charging adapter materials:

ABS+PC,GOLD PLATED STAINLESS STEEL

Water resistance:

30 m(ISO 22810, suitable for swimming)

Memory capacity:

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

Display

Color touch display (IPS TFT) with
Ambient Light Sensor (ALS), Resolution: 240 x 204

Maximum power

5 mW

Frequency

2.402 - 2.480 GHz

Uses wireless Bluetooth® technology.

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.

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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.
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-based heart
rate measurement doesn’t work optimally in water, so we cannot recommend wrist-based heart rate measurement 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 waterpressure.
Polar products are divided into four different categories according to their water resistance. Check the back of your Polar
product for the water resistance category, and compare it to the chart below. Please note that these definitions do notnecessarily 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 back of
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 and swimming.
Reference standard: IEC60529.

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

OK

OK

-

-

Minimum for bathing and swimming.
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 ofConformity and other regulatory information for each product are available at www.polar.com/en/regulatory_
information.

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This crossed out wheeled bin marking shows that Polar products are electronic devices and are in the scope of
Directive 2012/19/EU of the European Parliament and of the Council on waste electrical and electronic equipment(WEEE) and batteries and accumulators used in products are in the scope of Directive 2006/66/EC of the European
Parliament and of the Council of 6 September 2006 on batteries and accumulators and waste batteries andaccumulators. 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 andhuman health also outside the European Union by following local waste disposal regulations and, where possible,
utilize separate collection of electronic devices for products, and battery and accumulator collection for batteries
and accumulators.
To see the Polar Unite-specific regulatory labels, go to Settings > General settings > About your watch.

LIMITED INTERNATIONAL POLAR GUARANTEE
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Polar Electro Oy issues a limited international guarantee for Polar products. For products which have been sold in the
USA or Canada, guarantee is issued by Polar Electro, Inc.
Polar Electro Oy/Polar Electro Inc. guarantees the original consumer/purchaser of the Polar product that the productwill be free from defects in material or workmanship for two (2) years from the date of purchase, with the exception ofwristbands made of silicone or plastic, which are subject to a guarantee period of one (1) year from the date ofpurchase.
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 applicable national orstate 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 marketed by
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.
© 2021 Polar Electro Oy, 90440 KEMPELE, Finland. All rights reserved. No part of this manual may be used or reproduced inany 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 registered trademarks of Polar
Electro Oy. Windows is a registered trademark of Microsoft Corporation and Mac OS is a registered trademark 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 with respect
to the products described herein.

86lPolar Electro Inc./Polar Electro Oy shall not be liable for any damages, losses, costs or expenses, direct, indirect orincidental, consequential or special, arising out of, or related to the use of this material or the products describedherein.

2.0 EN 09/2021

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