Polar Grit X User Manual

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USER MANUAL

Contents 2 Polar Grit X User Manual 8

Introduction 8 Take full advantage of your Grit X 9

Polar Flow App 9 Polar Flow web service 9

Get started 10

Setting up your watch 10

Option A: Set up with a mobile device and Polar Flow app 11 Option B: Set up with your computer 12 Option C: Set up from the watch 12

Button functions and gestures 12

Time view and menu 13 Pre-training mode 13

During training 13 Color touch display 14 View Notifications 14 Tap feature 14 Backlight activation gesture 14

Watch faces and menu 14

Watch faces 14 Menu 20

Settings 23

Quick settings menu 24 Pairing a mobile device with your watch 24

Delete a pairing 25

Updating the firmware 25

With mobile device or tablet 26 With computer 26

Settings 27

General settings 27

Pair and sync 28 Bike settings 28 Continuous HR tracking 28 Flight mode 29 Do not disturb 29 Phone notifications 29 Units 29 Language 29 Inactivity alert 29 Vibrations 29

I wear my watch on 29 Positioning satellites 30 About your watch 30

Physical settings 30

Weight 31 Height 31 Date of birth 31 Sex 31 Training background 31 Activity goal 32 Preferred sleep time 32 Maximum heart rate 33 Resting heart rate 33 VO2max 33

Watch settings 34

Alarm 34 Watch face 34 Time 34 Date 35 First day of week 35

Training 36

Wrist-based heart rate measurement 36

Wearing your watch when measuring heart rate from your wrist 36 Wearing your watch when not measuring heart rate from your wrist 37

Start a training session 38

Start a planned training session 39 Start a Multisport Training Session 40

Quick menu 40 During training 45

Browse the training views 45 Set timers 47

Interval Timer 47

Countdown Timer 48 Lock a Heart Rate, Speed or Power zone 49

Lock a heart rate zone 49

Lock a speed/pace zone 49

Lock a power zone 50 Mark a lap 50 Switch Sport During a Multisport Session 50 Training with a target 50

Change phase during a phased session 51

View training target information 51

Notifications 51

Pausing/Stopping a training session 51 Training summary 52

After training 52 Training data in Polar Flow App 56 Training data in Polar Flow Web Service 56

Features 57

GPS 58

A-GPS expiry date 59

Route Guidance 59

Adding a route to your watch 59 Start a training session with route guidance 59 Guidance on the Display 60

Back to start 60 Race pace 61 Strava Live Segments 62

Connect your Strava and Polar Flow accounts 62 Import Strava Segments to your Polar Flow account 62 Start a session with Strava Live Segments 63

Hill Splitter™ 64

Add the Hill Splitter view to a sport profile 65 Training with Hill Splitter 65 Hill Splitter summary 66 Detailed analysis in the Flow web service and app 67

Komoot 70

Connect your komoot and Polar Flow accounts 70 Import komoot routes to your Polar Flow account 70 Start a session with a komoot route 71

Smart Coaching 71

Training Load Pro 72

Cardio Load 72 Perceived Load 72

Muscle Load 73 Training Load from a single session 73 Strain and Tolerance 74 Cardio Load Status 74

Cardio load status on your watch 74 Long term analysis in the Flow app and web service 75

FuelWise™ 78

Training with Fuelwise 78

Smart carbs reminder 78

Manual carbs reminder 79

Drink reminder 80

Running power from the wrist 81

Running power and muscle load 81 How running power is shown on your watch 81

Polar Running Program 83

Create a Polar Running Program 84

Start a running target 84 Follow your progress 85

Running Index 85

Short-term analysis 85 Long-term analysis 87

Training Benefit 88 Smart Calories 89 Continuous Heart Rate 90

Continuous Heart Rate on your watch 90

24/7 Activity tracking 92

Activity Goal 92 Activity data on your watch 93

Inactivity alert 93 Activity data in Flow App and Flow web service 94

Activity Guide 94 Activity Benefit 94 Nightly Recharge™ recovery measurement 95

ANS charge details in the Flow app 99

Sleep charge details in Polar Flow 99

For exercise 100

For sleep 100

For regulating energy levels 100

Sleep Plus Stages™ sleep tracking 101 Serene™ guided breathing exercise 108 Fitness Test with wrist-based heart rate 111

Before the test 111 Performing the test 111 Test results 112

Fitness level classes 112

Men 112

Women 113 VO2max 113

FitSpark™ daily training guide 114

During training 116

Sport Profiles 118 Heart Rate Zones 119 Speed Zones 119

Speed zones settings 119 Training target with speed zones 120 During training 120

After training 120 Speed and distance from the wrist 120 Cadence from the wrist 121 Swimming metrics 121

Pool swimming 121

Pool Length setting 122 Open water swimming 122 Measuring heart rate in water 123 Start a swimming session 123 During your Swim 123 After your Swim 124

Barometer 125 Compass 126 Weather 127 Power save settings 130 Energy sources 131

Energy sources summary 132 Detailed analysis in the Flow mobile app 132

Phone notifications 132

Set phone notifications on 133

Do not disturb 133 View notifications 133

Changeable wristbands 133

Changing the wristband 134

Compatible sensors 134

Polar H10 Heart Rate Sensor 134 Polar Stride Sensor Bluetooth® Smart 135 Polar Speed sensor Bluetooth® Smart 135 Polar Cadence Sensor Bluetooth® Smart 135 Third-party Power sensors 135 Pairing sensors with your watch 136

Pair a heart rate sensor with your watch 136

Pair a stride sensor with your watch 136

Calibrate stride sensor 136

Pair a cycling sensor with your watch 137

Bike settings 137

Measuring wheel size 138 Calibrate cycling power sensor 139 Delete a pairing 139

Polar Flow 140

Polar Flow App 140

Training data 140 Activity data 141 Sleep data 141 Sport profiles 141 Image sharing 141 Start using the Flow app 141

Polar Flow Web Service 142

Feed 142 Diary 142

Progress 142 Community 143 Programs 143

Sport profiles in Polar Flow 144

Add a sport profile 144 Edit a sport profile 145

Planning your training 148

Create a training target in the Polar Flow web service 148

Quick target 148 Phased target 148 Favorites 149

Sync the targets to your watch 149

Favorites 149

Add a Training Target to Favorites: 150 Edit a Favorite 150 Remove a favorite 150

Syncing 150

Sync with Flow mobile App 151 Sync With Flow Web Service Via FlowSync 151

Important information 153

Battery 153

Charging thebattery 153 Charging during training 155 Battery status and notifications 155

Caring for your watch 155

Keep your watch clean 156

Take good care of theoptical heart rate sensor 156

Storing 156 Service 156

Precautions 157

Interference During Training 157 Minimizing Risks When Training 157

Warning - Keep batteries out of reach of children 159 How to use your Polar product securely 159 Technical specification 160

Grit X 160

Polar FlowSync Software 162

Polar Flow mobile application compatibility 162

Water resistanceof Polar products 163 Regulatory information 164 Limited International Polar Guarantee 164 Disclaimer 165

POLAR GRIT X USER MANUAL

This user manual helps you get started with your new watch. To see video tutorials and FAQs, go to

support.polar.com/en/grit-x.

INTRODUCTION

Congratulations on your new Polar Grit X!

The Polar Grit X outdoor watch is a lightweight but durable multisport watch for trail running, mountain biking, hiking – for all your outdoor sports.

Take your training to new highs and optimize your performance with Polar Grit X, the outdoor watch designed for the moments when the road is not enough and new goals are waiting off the beaten track. It comes with built-in GPS, compass and altimeter, and Polar’s unique training features.

With Polar Grit X and Hill Splitter™, you’ll know how you performed on the uphill and downhill sections of your session. You get detailed data about the elevation profile of your training session, and you’ll be able to compare hill stats between different sessions. Hill Splitter™ automatically detects all uphills and downhills by using your speed, distance and altitude data. It shows you detailed insights into your performance, such as distance, speed, ascent and descent, for every detected hill on your course.

Stay energized throughout your session with the new FuelWise™ fueling assistant. FuelWise™ reminds you to refuel and helps you maintain adequate energy levels during your long sessions. See how your body uses different energy sources during a training session. Polar Grit X divides your energy usage into carbs, proteins and fats.

Stay on the right path with Polar Grit X and Komoot. When you’re pushing your limits off the beaten track, knowing your way is vital. With Polar Grit X, you can import routes from Polar Flow or from Komoot and follow the real-time route guidance on your watch. When you import your route directly from Komoot, you get detailed turn-by-turn route guidance.

Additional feature highlights include:

l Advanced wrist-based heart rate with the Precision Prime™ sensor fusion technology. l Detailed weather data straight on your watch. Check current weather info and a 2-day forecast

straight on your watch.

l The FitSpark™ training guide makes sure you’re prepared for your pursuit to conquer the trails

with ready-made daily workouts that match your recovery, readiness and training history.

l See how well you recover from your day during the night with Nightly Recharge™.

l Get a more comprehensive insight into the intensity of your running sessions with Running

power.

l The Swimming metrics feature on Polar Grit X automatically detects your heart rate, swimming

style, distance, pace, strokes and rest times. Distance and strokes get tracked also in open water swimming.

l Stay connected with Phone notifications from your mobile. Get alerts for incoming calls,

messages, emails, calendar events and more.

l Make your runs and rides more exciting with Strava Live Segments. Get alerts about nearby

segments, see real-time performance data during a segment and check your results right after you finish.

l Polar Grit X supports over 130 different sports. Add your favorite sports to your sports watch in

Polar Flow.

We are continuously developing our products for better user experience. To keep your watch up to date and get 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 new features and improvements.

TAKE FULL ADVANTAGE OF YOUR GRIT X

Get connected to the Polar ecosystem and get the most out of your watch.

POLAR FLOW APP

Get the Polar Flow app from the App Store®or Google PlayTM. Sync your watch with the Flow app after training, and get an instant overview and feedback on your training results and performance and let all your friends know about your achievements. 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 Flow app. In the web service you can plan your training, track your achievements, get guidance and see detailed analysis of your training results, activity and sleep. Let all your friends know about your achievements, find fellow exercisers and get motivation from your social training communities.

Find all this at flow.polar.com

GET STARTED

Setting up your watch 10

Option A: Set up with a mobile device and Polar Flow app 11 Option B: Set up with your computer 12 Option C: Set up from the watch 12

Button functions and gestures 12

Color touch display 14 View Notifications 14 Tap feature 14 Backlight activation gesture 14

Watch faces and menu 14

Watch faces 14

Menu 20 Quick settings menu 24 Pairing a mobile device with your watch 24

Delete a pairing 25 Updating the firmware 25

With mobile device or tablet 26

With computer 26

SETTING UP YOUR WATCH

To wake up and charge your watch, plug it into a powered USB port or a USB charger with the custom cable that came in the box. The cable magnetically snaps into place, just make sure to align the ledge on the cable with the slot on your watch (marked with red). Please note that it may take a while for the charging animation to appear on the display. We recommend that you charge the battery before you start using your watch. See Battery for detailed information on charging the battery. Alternatively, you can wake up your watch by pressing and holding OK for 4 seconds.

To set up your watch, choose your language and preferred setup method. The watch gives you three options for setup: Browse to the option most convenient for you with UP/DOWN and confirm your selection with OK.

A. On your phone: Mobile setup is convenient if you don't have access to a computer with a USB port, but it might take longer. This method requires an Internet connection.

B. On your computer:Wired computer setup is quicker and you can charge your watch at the same time, but you need a computer available. This method requires an internet connection.

The A and B options are recommended. You can fill in all the physical details required for accurate training data at once. You can also choose language and get the latest firmware for your watch.

C. On your watch: If you don't have a compatible mobile device and can't get to a computer with an internet connection right away, you can start from the watch. Please

note that when you do the setup from the watch, your watch is not yet connected with Polar Flow. Firmware updates for your watch are available only through Polar Flow. To make sure you get to enjoy your watch 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.

OPTION A: SET UP WITH A MOBILE DEVICE AND POLAR FLOW APP

Please note that you have to do the pairing in the Flow app and NOT in your mobile device’s

Bluetooth settings.

1. Make sure your mobile device is connected to the internet and turn on Bluetooth.

2. Download the Polar Flow app from the App Store or Google Play on your mobile device.

3. Open the Flow app on your mobile device.

4. The Flow app recognizes your watch nearby and prompts you to start pairing it. Tap the Start button.

5. When the Bluetooth Pairing Request confirmation message appears on your mobile device, check that the code shown on your mobile device matches the code shown on your watch.

6. Accept the Bluetooth pairing request on your mobile device.

7. Confirm the pin code on your watch by pressing OK.

8. Pairing done is displayed once the pairing is completed.

9. 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

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 to your computer.

2. Sign in with your Polar account or create a new one. Plug your watch into your computer's USB port with the custom cable that came in the box. We’ll walk you through the sign-up and setup within the Polar Flow web service.

OPTION C: SET UP FROM THE WATCH

Adjust the values with UP/DOWN and confirm each selection with OK. If you want to return and change a setting at any point, press BACK until you reach the setting you want to change.

When you do the setup from the watch, your watch is not yet connected with the Polar Flow web service. Firmware updates for your watch are available only through Polar Flow. To make sure you get to enjoy your watch and the unique Polar Smart Coaching features at their best, it's important that you do the setup later in the Polar Flow web service or with the Flow mobile app by following the steps in option A or B.

BUTTON FUNCTIONS AND GESTURES

You watch has five buttons that have different functionalities depending on the situation of use. See the tables below to find out what functionalities the buttons have in different modes.

TIME VIEW AND MENU

LIGHT BACK OK UP/DOWN

Illuminate the display

In time view, press to view the battery status symbol

Press and hold to lock buttons and touch display

Enter the menu

Return to the previous level

Leave settings unchanged

Cancel selections

Press and hold to return to time view from menu

In time view, press and hold to start pairing and syncing

Confirm the selection shown on the display

Press and hold to enter pre-training mode

Press to view more details about theinformation shown on the watch face

Change the watch face in time view

Move through selection lists

Adjust a selected value

PRE-TRAINING MODE

LIGHT BACK OK UP/DOWN

Illuminate the display

Press and hold to lock buttons

Press to enter quick menu

DURING TRAINING

LIGHT BACK OK UP/DOWN

Illuminate the display Pause training by pressing

Return to time view Start a training session Move

through sports list

Mark a lap Change

once

training

LIGHT BACK OK UP/DOWN

Press and hold to lock buttons

To stop the session, press and hold when paused

Continue training recording when paused

view

COLOR TOUCH DISPLAY

The always-on color touch display lets you easily swipe between watch faces, through lists and menus, as well as choose items by tapping the display.

l Swipe up or down to scroll.

l In time view, swipe left or right to switch between the watch faces. Each watch face shows you an

overview of different information.

l Tap the display to see more detailed information.

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

VIEW NOTIFICATIONS

Swipe up from the bottom of the display to view notifications. The dot at the bottom of the display indicates if you have any new notifications.

TAP FEATURE

Tap the display firmly with two fingers to take a lap during a training session. Note that the tap feature is not a touch display feature.

BACKLIGHT ACTIVATION GESTURE

The backlight is automatically switched on when you turn your wrist to look at thewatch.

WATCH FACES AND MENU

WATCH FACES

The watch faces tell you a lot more than just the time. You'll get the most timely and relevant information right on thewatch face, including your activity status, Cardio Load status, your heart rate and latest training sessions. You can swipe left or right, or scroll through the watch faces with the UP and DOWN buttons and open more details by pressing the display or with the OK button.

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

You can choose between analogue and digital display in Watch settings.

Time

Basic watch face with time and date.

Activity

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

Cardio Load Status

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

• Steps you've taken so far. The amount and type of body movements

areregistered and turned 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: the minimum metabolic activity required to maintain life).

For more information, see 24/7 Activity tracking.

Cardio Load Status looks at the relation between your short term

training load (Strain) and long term training load (Tolerance) and based on that tells you whether you are in a detraining, maintaining, productive or overreaching training load status. When recovery feedback is set on and enough data is available, you'll see your daily training recommendation instead of your Cardio load status on the watch face.

In addition, when opening the details, you can see the numeric values for your Cardio Load Status, Strain and Tolerance, and also a verbal description of your Cardio load status.

l The numeric value for your Cardio load status is Strain divided by

Tolerance.

l Strain shows you how much you have strained yourself with

training lately. It shows your average daily cardio load from the past 7 days.

l Tolerance describes how prepared you are to endure cardio

training. It shows your averagedaily cardio load from the past 28 days.

l Verbal description of your Cardio load status.

Heart rate

For more information, see Training Load Pro.

When using the Continuous Heart Rate feature your watch continuously measures your heart rate and displays it on the Heart rate watch face.

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. You can turn the Continuous Heart Rate feature on and off on your watch in Settings > General settings > Continuous HR tracking.

For more information, see Continuous Heart Rate feature.

If you're not using the Continuous Heart Rate feature, you can still quickly check your current heart rate without starting a training session. Just tighten your wristband, choose this watch face, press OK and the watch will display your current heart rate in a moment. Return to the Heart rate watch face by pressing BACK.

Latest training sessions

See the time passed since your latest training session and the sport of the session.

In addition, when opening the details, you can view the summaries of your training sessions from the last 14 days. Browse to the training session you want to view with UP/DOWN and press OK to open the summary. For more information, see Training summary.

Nightly Recharge

When you wake up you can see your Nightly Recharge status. Nightly Recharge status tells you how restorative your last night was. Nightly Recharge combines information on how well your autonomic nervous system (ANS) calmed down during the early hours of your sleep (ANS charge) and how well you slept (sleep charge).

The feature is off by default. Keeping the Continuous Heart Rate feature on in your watch will drain the battery quicker. Continuous heart rate tracking needs to be enabled for Nightly Recharge to function. If you want to save battery and still use Nightly Recharge, you can set the continuous heart rate tracking to be on only at night from your watch's settings.

For more information, see Nightly Recharge™ recovery measurement or

Sleep Plus Stages™ sleep tracking.

FitSpark

Your watch suggests the most suitable training targets for you based on your training history, fitness level and current recovery status. Press OK to see all the suggested training targets. Choose one of the suggested training targets to see detailed information about the training target.

For more information, see FitSpark daily training guide.

Weather

View the current day's hourly forecast straight from your wrist. Press OK to view more detailed weather information including for example wind speed, wind direction, humidity and chance of rain as well as tomorrow's 3-hour and the day after tomorrow's 6-hour forecast.

For more information, see Weather

QUICK SETTINGS MENU

Swipe down from thetop of the display in time view to pull down the Quick settings menu. Swipe left or right to browse and tap to choose the do not disturb feature or flight mode :

Set alarm repetition: Off, Once, Monday to Friday or Every day. If you choose Once, Monday to Friday or Every day, also

set the time for the alarm.

When the alarm is set on, a clock icon is displayed in the time view.

l Do not disturb: Tap thedo not disturb icon to switch it on and tap

again to switch it off. When do not disturb is switched on, you will not get any notifications or call alerts. Also, the backlight activation gesture is disabled.

l Flight mode: Tap the flight mode icon to switch it on and tap again

to switch it 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.

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

PAIRING A MOBILE DEVICE WITH YOUR WATCH

Before you can pair a mobile device 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 mobile device, your watch has already been paired. If you did the setup with a computer and would like to use your watch with Polar Flow app, please pair your watch and mobile as follows:

Before pairing a mobile device

• download Flow app from the App Store or Google Play

• make sure your mobile device has Bluetooth turned on, and airplane mode/flight mode is not

turned on.

• Android users:make sure location is enabled for Polar Flow app in the phone's application

settings.

To pair a mobile device:

1. On your mobile device, open Flow app and sign in with your Polar account, which you have created when setting up your watch.

Android users: If you have several Flow app compatible Polar devices in use, make sure you

have chosen Grit X as the active device in the Flow app. This way Flow app knows to connect to your watch. In the Flow app, go to Devices and choose Grit X.

2. On your watch, press and hold BACK in time mode OR go to Settings > General settings > Pair and sync > Pair and sync phone and press OK.

3. Open Flow app and bring your watch close to phone is displayed on your watch.

4. When the Bluetooth Pairing Request confirmation message appears on your mobile device, check that the code shown on your mobile device matches the code shown on your watch.

5. Accept the Bluetooth pairing request on your mobile device.

6. Confirm the pin code on your watch by pressing the OK.

7. Pairing done is displayed once the pairing is completed.

DELETE A PAIRING

To delete a pairing with a mobile device:

1. Go to Settings > General settings > Pair and sync > Paired devices and press OK.

2. Choose the device you want to remove from the list and press OK.

3. Remove pairing? is displayed. Confirm by pressing OK.

4. Pairing removed is displayed when you are done.

UPDATING THE FIRMWARE

To keep your watch up to date and get the best performance, always make sure to update the firmware whenever a new version is available. Firmware updates are performed to improve the functionality of your watch. They can include completely new features, improvements to existing features, or bug fixes.

You won't lose any data due to the firmware update. Before the update begins, the data from your

watch is synced to the Flow web service.

WITH MOBILE DEVICE OR TABLET

You can update the firmwarewith your mobile device if you're using 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 in the watch to a power source before starting the update to ensure 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 to your computer with the custom cable that came in the box. Make sure that the cable snaps into place. Align the ledge on the cable with the slot on your watch (marked with red).

2. FlowSync starts syncing your data.

3. After syncing, you are asked to update the firmware.

4. Choose Yes. New firmware is installed (this may take up to 10 minutes), and the watch restarts. Please wait until the firmwareupdate has been finalized before you detach the watch from your computer.

SETTINGS

General settings 27

Pair and sync 28 Bike settings 28 Continuous HR tracking 28 Flight mode 29 Do not disturb 29 Phone notifications 29 Units 29 Language 29 Inactivity alert 29 Vibrations 29 I wear my watch on 29 Positioning satellites 30 About your watch 30

Physical settings 30

Weight 31 Height 31 Date of birth 31 Sex 31 Training background 31 Activity goal 32 Preferred sleep time 32 Maximum heart rate 33 Resting heart rate 33 VO2max 33

Watch settings 34

Alarm 34 Watch face 34 Time 34 Date 35 First day of week 35

GENERAL SETTINGS

To view and edit your general settings, go to Settings > General settings.

In General settings you'll find:

• Pair and sync

• Bike settings (Visible only if you have paired a cycling sensor with your watch)

• Continuous HR tracking

• Flight mode

• Do not disturb

• Phone notifications

• Units

• Language

• Inactivity alert

• Vibrations

• I wear my watch on

• Positioning satellites

• About your watch

PAIR AND SYNC

• Pair and sync phone/Pair sensor or other device: Pair sensors or mobile devices with your

watch. Sync data with Flow app.

• Paired devices: View all the devices you have paired with your watch. These can include heart rate

sensors, running sensors, cycling sensors and mobile devices.

BIKE SETTINGS

Bike settings are visible only if you have paired a cycling sensor with your watch.

l Wheel size: Set the wheel size in millimeters. For instructions on measuring the wheel size, see

Pairing sensors with your watch.

l Crank length: Set the crank length in millimeters. The setting is visible only if you have paired a

power sensor.

l Sensors in use: View all the sensors you have linked to the bike.

CONTINUOUS HR TRACKING

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

For more information, see Continuous Heart Rate.

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

Choose Off, On or On ( - ) . Set the period when do not disturb is on. Choose when it Starts at and Ends at. When it is set on, you will not get any notifications or call alerts. The backlight activation gesture

and sounds are also 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, distanceand speed. To measure temperature metric units use Celsius and imperial units use Fahrenheit.

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 or Türkçe.

INACTIVITY ALERT

Set theinactivity alert On or Off.

VIBRATIONS

Set vibrations for scrolling menu items On or Off.

I WEAR MY WATCH ON

Choose Left hand or Right hand.

POSITIONING SATELLITES

From firmware version 4.0.11 onwards you can change the satellite navigation system your watch uses in addition to GPS. The setting is located on your watch in General settings > Positioning satellites. You can choose GPS + GLONASS, GPS + Galileo or GPS + QZSS. The default setting is GPS + GLONASS. These options give you the possibility to test different satellite navigation systems and find out if they can give you improved performance in areas covered by them.

GPS + GLONASS

GLONASS is a Russian global satellite navigation system. It is the default setting as its global satellite visibility and reliability is the best of these three, and in general we recommend using it.

GPS + Galileo

Galileo is a global navigation satellite system created by the European Union. It is still under development and is estimated to be ready by the end of 2020.

GPS + QZSS

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

ABOUT YOUR WATCH

Check the device ID of your watch, as well as the firmware version, HW model, A-GPS expiry date and the Grit X-specific regulatory labels.

Restart your watch: If you experience problems with your watch, you can try restarting it. Restarting the watch will not delete any of the settings or your personal data from the watch.

PHYSICAL SETTINGS

To view and edit your physical settings, go to Settings > Physical settings. It is important that you are precise with the physical settings, especially when setting your weight, height, date of birth and sex, as they have an impact on the accuracy of the measuring values, such as the heart rate zone limits and calorie expenditure.

In Physical settings you'll find:

• Weight

• Height

• Date of birth

• Sex

• Training background

• Activity goal

• Preferred sleep time

• Maximum heart rate

• Resting heart rate

• VO

2max

WEIGHT

Set your weight in kilograms (kg) or pounds (lbs).

HEIGHT

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

DATE OF BIRTH

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

SEX

Select Male or Female.

TRAINING BACKGROUND

Training background is an assessment of your long-term physical activity level. Select the alternative that best describes the overall amount and intensity of your physical activity during the past three months.

• Occasional (0-1h/week): You do not participate regularly in programmed recreational sport or

heavy 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 or spend 1-3 hours per week in comparable physical activity, or your work requires modest physical activity.

• Frequent (3-5h/week): You participate at least 3 times a week in heavy physical exercise, e.g. you

run 20-50 km/12-31 miles per week or spend 3-5 hours per week in comparable physical activity.

• Heavy (5-8h/week): You participate in heavy physical exercise at least 5 times a week, and you

may sometimes take part in mass sports events.

• Semi-pro (8-12h/week): You participate in heavy physical exercise almost daily, and you exercise

to improve performance for competitive purposes.

• Pro (>12h/week): You are an endurance athlete. You participate in heavy physical exercise to

improve your performance for competitive purposes.

ACTIVITY GOAL

Daily activity goal is a good way to find out how active you really are in your everyday life. Choose your typical activity level from three options and see how active you need to be to reach your daily activity goal.

The time you need to complete your daily activity goal depends on the level you have chosen and the intensity of your activities. 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 right activity 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 sleeptime to define how long you aim to sleep every night. By default, it is set to the average recommendation for your age group (eight hours for adults from 18 to 64 years). If you feel

that eight hours of sleep is too much or too little for you, we recommend you adjust your preferred sleep time to meet your individual needs. By doing this, you’ll get accurate feedback on how much sleep you got in comparison to your preferred sleep time.

MAXIMUM HEART RATE

Set your maximum heart rate, if you know your current maximum heart rate value. Your age-predicted maximum heart rate value (220-age) is displayed as a default setting when you set this value for the first time.

HR during maximum physical exertion.The most accurate method for determining your individual HR to perform a maximal exercise stress test in a laboratory. HR

is used to estimate energy expenditure. HR

max

is the highest number of heartbeats per minute

max

is also crucial when determining training

max

intensity. It is individual and depends on age and hereditary factors.

RESTING HEART RATE

Your 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.

To measure your resting heart rate:

1. Wear your watch. Lie down on your back and relax.

2. After about 1 minute, start a training session on your wearable. Choose any sport profile, for example Other indoor.

3. Lie still and breathe calmly for 3–5 minutes. Don’t look at your training data during the measuring.

4. Stop the training session on your Polar device. Sync the wearable with the Polar Flow app or web service and check the training summary for the value of your lowest heart rate (HR min)—this is your resting heart rate. Update your resting heart rate to your physical settings in Polar Flow.

2MAX

Set your VO2

max

VO2 used by the body during maximal exercise; it is related directly to the maximal capacity of the heart to deliver blood to the muscles. VO2 exercise tests and submaximal exercise tests). You can also use your Running Index score, which is an estimation of your VO2

(maximal oxygen uptake, maximal aerobic power) is the maximal rate at which oxygen can be

max

can be measured or predicted by fitness tests (e.g. maximal

max

WATCH SETTINGS

To view and edit your watch settings, go to Settings > Watch settings

In Watch settings you'll find:

• Alarm

• Watch face

• Time

• Date

• First day of week

ALARM

Set alarm repetition: Off, Once, Monday to Friday or Every day. If you choose Once, Monday to Friday or Every day, also set the time for the alarm.

When the alarm is set on, a clock icon is displayed in the time view.

WATCH FACE

Choose thewatch face:

• Analog

• Digital

TIME

Set thetime format: 24 h or 12 h.Then set the time of day.

When syncing with the Flow app and web service, the time of day is automatically updated from the

service.

DATE

Set thedate. Also set the Date format, you can choose mm/dd/yyyy, dd/mm/yyyy, yyyy/mm/dd, dd-mm-yyyy, yyyy-mm-dd, dd.mm.yyyy or yyyy.mm.dd.

When syncing with the Flow app and web service, the date is automatically updated from the service.

FIRST DAY OF WEEK

Choose thestarting 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 the service.

TRAINING

Wrist-based heart rate measurement 36

Wearing your watch when measuring heart rate from your wrist 36 Wearing your watch when not measuring heart rate from your wrist 37

Start a training session 38

Start a planned training session 39

Start a Multisport Training Session 40 Quick menu 40 During training 45

Browse the training views 45

Set timers 47

Lock a Heart Rate, Speed or Power zone 49

Mark a lap 50

Switch Sport During a Multisport Session 50

Training with a target 50 Pausing/Stopping a training session 51 Training summary 52

After training 52

Training data in Polar Flow App 56

Training data in Polar Flow Web Service 56

WRIST-BASED HEART RATE MEASUREMENT

Your watch measures your heart rate from the wrist with the Polar Precision Prime™ sensor fusion technology. This new heart rate innovation combines optical heart rate measurement with skin contact measurement, ruling out any disturbances to the heart rate signal. It tracks your heart rate accurately even in the most demanding conditions 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 and external factors—meaning that you will have a dependable measure of your physical state.

WEARING YOUR WATCH WHEN MEASURING HEART RATE FROM YOUR WRIST

To measure wrist-based heart rate accurately during training (and when using the Continuous Heart Rate

feature) make sure that you wear the watch correctly:

l Wear your watch on top of your wrist, at least a finger’s width up from the wrist bone (see the

picture below).

l Tighten the wristband firmly around your wrist. The sensor on the back must be in constant touch

with your skin and the watch should not be able to move on your arm. A good way to check that

the wristband is not too loose is if you push the wristband lightly up from both sides of your arm and make sure the sensor doesn’t lift from your skin. When pushing the wristband up you shouldn't seethe LED light shining from the sensor.

l For most accurate heart rate measurement, we advise you to wear your watch for a few minutes

prior to starting the heart rate measurement. Also it's a good idea to warm up the skin if your hands and skin get cold easily. Get the blood going before starting your session!

If you have tattoos on the skin of your wrist, avoid placing the sensor right on it as it may prevent

accurate readings.

In sports where it's more challenging to keep the sensor stationary on your wrist or where you have pressure or movement in muscles or tendons near the sensor, we recommend using a Polar heart rate sensor with a chest strap if you’re looking for supreme accuracy in your training. Your watch is compatible with Bluetooth® heart rate sensors, like Polar H10. The Polar H10 heart rate sensor is more responsive to rapidly increasing or decreasing heart rate, so it’s the ideal option also for interval type of training with quick sprints.

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

WEARING YOUR WATCH WHEN NOT MEASURING HEART RATE FROM YOUR WRIST

Loosen the wristband a bit for a more comfortable fit and to let your skin breathe. Wear the watch just as you would wear a normal watch.

Every once in a while it’s a good idea to let your wrist have a breather, especially if you have sensitive skin. Take off your watch and recharge it. This way both your skin and your watch can have a rest, and be ready for your next training event.

START A TRAINING SESSION

1. Wear your watch and tighten the wristband.

2. To enter the pre-training mode, press and hold OK in time view or press BACK to enter the main

menu and choose Start training

From the pre-training mode, you can access quick menu by tapping the icon or with the LIGHT button. The options displayed in the quick menu depend on the sport you have chosen and whether you are using GPS.

You can, for example, choose a favorite training target or route you want to perform and add timers to your training views. Power save options are also set on from here. For moreinformation, 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 to your sport) to make sure your training data is accurate. To catch GPS satellite signals, go outdoors and away from tall buildings and trees. Keep your watch still with the display upwards and avoid touching the watch during the GPS signal search.

If you have paired an optional Bluetooth sensor with your watch, the watch will automatically

start searching for the sensor signal as well.

~ 38h Estimated training time with current settings. By using power save settings, the estimated training time can be extended.

The circle around the GPS icon will turn orange when the minimum amount of satellites (4) needed for the GPS fix are found. You can start your session but for better accuracy wait until the circle turns green.

The circle around the GPS icon will turn green when enough satellites required for good accuracy have been found. The watch notifies you with a sound and vibration.

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

shown.

When you're wearing a Polar heart rate sensor that's paired with your watch, the watch automatically uses the connected sensor to measure your heart rate during training sessions. A blue circle around the heart rate symbol indicates that your watch uses the connected sensor to measure your heart rate.

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

See During Training for more information on what you can do with your watch during training.

START A PLANNED TRAINING SESSION

You can plan your training and create detailed training targets in the Polar Flow app or thePolar Flow web service and sync them to your watch.

To start a planned training session scheduled for the current day:

1. Enter the pre-training mode by pressing and holding OK in time view.

2. You'll be prompted to start a training target you've scheduled for the day.

3. Press OK to view the target information.

4. Press OK to return to pre-training mode, and choose the sport profile you want to use.

5. When the watch has found all the signals, press OK. Recording started is displayed and you can

start training.

Your watch will guide you towards completing your target during training. See During Training for more information.

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

START A MULTISPORT TRAINING SESSION

Multisport allows you to include multiple sports in one training session, and seamlessly switch between sports without interrupting your training recording. During a multisport training session your transition times between sports are automatically monitored, allowing you to see how long it took you to switch from one sport to another.

There are two different ways to perform a multisport training session: fixed multisport and free multisport. In a fixed multisport (multisport profiles in the Polar sports list) like triathlon, the order of the sports is fixed, and they must be performed in that specific order. In free multisport, you can choose what sports you perform and in which order you perform them by selecting them from the sport list. You can also switch back and forth between sports.

Before starting a multisport training session, make sure that you have set the sport profile settings for each of the sports that you are going to use for the training session. For more information, see Sport

profiles in Flow.

1. Press BACK to enter the main menu, choose Start training, and then browse to a sport profile.

Choose Triathlon, Free multisport or any other multisport profile (can be added in the Flow web service).

2. Once your watch has found all the signals, press OK. Recording started is displayed and you can

start training.

3. To change the sport press BACK to go to transition mode.

4. Choose your next sport, and press OK (your transition time is shown) and continue training.

QUICK MENU

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

The options displayed in the quick menu depend on the sport you have chosen and whether you are using GPS.

Power save settings:

The power save settings allow you to extend your training time by changing the GPSrecording rate, setting Wrist-based heart rate off and using the Screen saver. These settings let you optimize battery usage and get more training time for extra long sessions or when the battery is running low.

For more information, see Power save settings

Backlight:

Set theBacklight always on feature On or Off. With always on chosen the watch display will be illuminated throughout your training session. The backlight setting will default back to Off after you finish your training session. Please note that the always on setting will drain your battery much faster than the default setting.

Calibrate compass;

Follow the instructions on the display to calibrate the compass.

Our suggestions:

In Our suggestions you'll find the daily FitSpark training suggestions.

Pool length:

When using the Swimming/Pool swimming profile, it’s important that you choose the correct pool length, as it affects pace, distance and stroke calculation, as well as your SWOLF score. Press OK to access the Pool length setting and change the previously set pool length if necessary. The default lengths are 25 meters, 50 meters and 25 yards, but you can also set it manually to a custom length. The minimum length that can be chosen is 20 meters/yards.

Pool length setting is only available in the pre-training mode from the quick menu.

Calibrate power sensor:

If you have paired a third-party cycling power sensor with your watch, you can calibrate the sensor from the quick menu. First, chooseone of the cycling sport profiles and wake up the transmitters by rotating the cranks. Then choose Calibrate power sensor from the quick menu and follow the on-screen instructions to calibrate your sensor. For calibration instructions specific to your power sensor, see the manufacturer's instructions.

Calibrate stride sensor:

There are two ways to manually calibrate your stride sensor via the quick menu. Choose one of the running sport profiles and then choose Calibrate stride sensor > Calibrate by running or Calibration factor.

l Calibrate by running: Start thetraining session and run a distance you know. The

distance has to be more than 400 meters. When you have ran the distance, press OK to take a lap. Set the actual distanceyou have ran and press OK. The calibration factor is updated.

Please note that interval timer cannot used during the calibration. If you have set the interval timer on, the watch will ask you to turn it off to enable manual stride sensor calibration. You can turn the timer on from the pause mode quick menu after calibration.

l Calibration factor: Set the calibration factor manually if you know the factor

which gives you accurate distance.

For detailed instructions on manual and automatic calibration of a stride sensor, see

Calibrating a Polar stride sensor with Grit X/Vantage V/Vantage M.

This option is shown only if you have paired a stride sensor with your watch.

Favorites:

In Favorites you'll find training targets that you have saved as favorites in the Flow web service, and sync it to your watch. Choose a favorite training target you want to perform. After your choice, the watch returns to the pre-training mode where you can start the training session.

For more information, see Favorites.

Race pace:

The Race Pace feature helps you keep a steady pace and achieve your target time for a set distance. Define a target time for the distance - 45 minutes for a 10k run for example and follow how far behind or ahead you are compared to your pre-set target. You can also check what the steady pace/speed to meet your target is.

Race Pace can be set on your watch. Just choose the distance and target duration and you’re ready to go. You can also set a Race Pace target in the Flow web service or app, and sync it to your watch.

For more information, see Race Pace.

Interval timer:

You can set time and/or distance based interval timers to precisely time work and recovery phases in your interval training sessions.

To add interval timer to your training views for the session, choose Timer for this session > On. You can use a previously set timer or create a new timer by returning to the quick menu and choosing Interval timer > Set interval timer:

1. Choose Time-based or Distance-based: Time-based: Define minutes and seconds for the timer and press OK. Distance-based: Set the distance for the timer and press OK. Set another timer? is shown. To set another timer, press OK.

2. When completed, the watch returns to pre-training mode where you can start the training session. The timer starts when you start the training session.

For more information, see During Training.

Countdown timer:

To add countdown timer to your training views for the session, choose Timer for this session > On. You can use a previously set timer or create a new timer by returning to the quick menu and choosing Countdown timer > Set timer. Set the countdown time, and press OK 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.

Routes:

In Routes, you'll find the routes that you have saved as favorites in the Flow web service Explore view or in the analysis view of your training session, and synced to your watch. Komoot routes are also found here.

Choose theroute from the list, and then choose where you want to start the route: Start

point (original direction), Mid-route (original direction), End point to reverse direction or Mid-route to reverse direction.

For more information, see Route Guidance.

Routes are only available in the pre-training mode quick menu if GPS is set on for the

sport profile.

Back to start:

The back to start feature guides you back to the starting point of your session. To add the Back to start view to your training views of the current training session, choose Back to start on, and press OK.

For more information, see Back to start.

The back to start feature is only available if GPS is set on for the sport profile.

When you choose a training target for your session, the Favorites and Routes options are crossed out in the quick menu. This is because you can only chooseone target for the session. And if you choose a route for your session, the Back to start feature will be crossed out in thequick menu because Routes and Back to start features cannot be chosen at the same time. To change the target, choose the crossed out option and you will be asked if you want to change your target or route. Confirm with OK to choose another target.

DURING TRAINING

BROWSE THE TRAINING VIEWS

During training you can browse through the training views with UP/DOWN. Note that the available training views and the information you see on the training views depend on the sport you've chosen and on your edit of the chosen sport profile.

You can add sport profiles on your watch and define the settings for each sport profile in thePolar Flow app and web service. You can create tailored training views for each sport you do and choose what data you want to follow during your sessions. For more information, see Sport profiles in Flow.

For example, your training views can have the following information:

Your heart rate and the heart rate ZonePointer

Distance

Duration

Pace/Speed

Your heart rate and the heart rate ZonePointer

Duration

Calories

Descent

Your current altitude (press OK to calibrate altitude manually)

Ascent

Distance of current segment (flat, uphill or downhill)

Ascent/descent

Speed/Pace

Uphill/downhill count

Your bearing

Cardinal directions

Maximum heart rate

Heart rate graph and your current heart rate

Average heart rate

Maximum power

Power graph and your current power

Average power

Time of day

Duration

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 servicesport profile settings and syncing the settings to your watch.

See Sport Profiles in Flow for more information.

INTERVAL TIMER

If you set the timer view on for your training session from the Quick menu, the timer starts when you

start the training session. You can stop the timer and start a new timer as instructed below.

If you have added the timer in the training views of the sport profile you are using, you can start the timer as follows:

1. Browse to the Interval timer view and press and hold OK. Choose Start to use a previously set timer or create a new timer in Set interval timer:

2. Choose Time-based or Distance-based: Time-based: Define minutes and seconds for the timer and press OK. Distance-based: Set the distance for the timer and press OK.

3. Set another timer? is shown. To set another timer, press OK.

4. When completed, choose Start to start the interval timer. At the end of each interval, the watch notifies you by vibrating.

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

COUNTDOWN TIMER

If you set the timer view on for your training session from the Quick menu, the timer starts when you

start the training session. You can stop the timer and start a new timer as instructed below.

If you have added the timer to the training views of the sport profile you are using, start the timer as follows:

1. Browse to the Countdown timer view and press and hold OK.

2. Choose Start to use a previously set timer or choose Set countdown timer to set a new countdown time. When completed, choose Start to start the countdown timer.

3. At theend of the countdown, thewatch notifies you by vibrating. If you want to restart the countdown timer, press and hold OK and choose Start.

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

LOCK A HEART RATE, SPEED OR POWER ZONE

With the ZoneLock feature you can lock the zone you’re currently in based on heart rate, speed/pace or power, and make sure you stay in the chosen zone during training without having to check your watch. If you go outside the locked zone during training, your watch notifies you with a vibration.

The ZoneLock feature for heart rate, speed/pace and power zones must be set on for each sport profile individually. You can set it on in the Flow web service sport profile settings under the Heart rate, Speed/Pace or Power settings.

In order to use ZoneLock to lock your speed/pace or power zone, you will also need to add the fullscreen Speed/pace graph or Power graph view to the training views of the sport profile.

LOCK A HEART RATE ZONE

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

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

LOCK A SPEED/PACE ZONE

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

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

LOCK A POWER ZONE

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

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

MARK A LAP

Press OK to mark a lap. Laps can also be taken automatically. In sport profile settings in the Polar Flow app or web service, set Automatic lap to Lap distance or Lap duration. If you choose Lap distance, set the distance after which each lap is taken. If you choose Lap duration, set the duration after each lap is taken.

SWITCH SPORT DURING A MULTISPORT SESSION

Press BACK, and choose the sport you want to switch to. Confirm your selection with OK.

TRAINING WITH A TARGET

If you have created a quick training target based on duration, distance or calories in the Flow app or web service 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.

If you've created a target based on calories, you can see how many calories of your target you have left to burn.

If you have created a phased training target in the Flow app or web service and synced the target to your watch, you have the following training target view as the default first training view:

l Depending on the chosen intensity, you can see either your heart

rate or speed/pace and the lower and upper heart rate or speed/pace limit of thecurrent phase.

l Phase name and phase number/total number of phases l Duration/distance covered so far l Target duration/distance of the current phase

See Planning your training for instructions on creating training targets.

CHANGE PHASE DURING A PHASED SESSION

The phasewill change automatically when you have finished a phase. The watch notifies you by vibrating when the phase changes.

VIEW TRAINING TARGET INFORMATION

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

NOTIFICATIONS

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

PAUSING/STOPPING A TRAINING SESSION

1. Press BACK to pause your training session.

2. To continue training, press OK. To stop the session, press and hold BACK. You’ll get a summary of your training session on your watch right after you’ve stopped training.

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 and illustrated 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 rate

Your 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

Energy used

Energy used during the session

Carbs

Protein

Fat

For more information, see Energy Sources

Pace/Speed

Average and maximum pace/speed of the session

Running Index:Your running performance class and numerical value. Find out more from chapter Running Index.

Speed zones

Training time spent in different speed zones

Cadence

Your average and maximum cadence for the session

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

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

Altitude

Maximum altitude during the session

Ascended meters/feet during the session

Descended meters/feet during the session

Power

Average power

Maximum power

Muscle load

Power zones

Training time spent in different power zones

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

Hill Splitter

Total number of uphills and downhills

Total uphill and downhill distance

Press OK to view ascent/descent details per hill

For more information, see Hill Splitter

Laps/Automatic laps

The number of laps, your best lap and average duration of laps.

You can scroll through the following details by pressing OK:

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

2. Distance of each lap

3. Average and maximum heart rate during each lap in the color of the heart rate zone

4. Average speed/pace of each lap

5. Average power of each lap

Multisport Summary

Multisport summary includes an overall summary of the session as well as sport specific summaries, which include duration and distance covered in the sport.

To view your training summaries later on your watch:

In time view, use the UP and DOWN buttons to navigate to the Latest training sessions watch face, and then press OK.

You can view the summaries of your training sessions from the last 14 days. Browse to the training session you want to view with UP/DOWN and press OK to open the summary. Your watch can contain a maximum of 20 training summaries.

TRAINING DATA IN POLAR FLOW APP

Your watch syncs with the Polar Flow app automatically after you finish a training session if your phone is within the Bluetooth range. You can also sync your training data manually from the watch to the Flow app by pressing and holding the BACK button of your watch when you're signed in to the Flow app and your phone is within the Bluetooth range. In the app you can analyze your data at a glance after each session. The app allows you to see a quick overview of your training data.

For more information, see Polar Flow App.

TRAINING DATA IN 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.

FEATURES

GPS 58 Route Guidance 59

Adding a route to your watch 59 Start a training session with route guidance 59

Guidance on the Display 60 Back to start 60 Race pace 61 Strava Live Segments 62

Connect your Strava and Polar Flow accounts 62

Import Strava Segments to your Polar Flow account 62

Start a session with Strava Live Segments 63 Hill Splitter™ 64

Add the Hill Splitter view to a sport profile 65

Training with Hill Splitter 65

Hill Splitter summary 66

Detailed analysis in the Flow web service and app 67 Komoot 70

Connect your komoot and Polar Flow accounts 70

Import komoot routes to your Polar Flow account 70

Start a session with a komoot route 71 Smart Coaching 71

Training Load Pro 72

FuelWise™ 78

Running power from the wrist 81

Polar Running Program 83

Running Index 85

Training Benefit 88

Smart Calories 89

Continuous Heart Rate 90

24/7 Activity tracking 92

Activity Guide 94

Activity Benefit 94

Nightly Recharge™ recovery measurement 95

Sleep Plus Stages™ sleep tracking 101

Serene™ guided breathing exercise 108

Fitness Test with wrist-based heart rate 111

FitSpark™ daily training guide 114 Sport Profiles 118 Heart Rate Zones 119 Speed Zones 119

Speed zones settings 119

Training target with speed zones 120

During training 120

After training 120 Speed and distance from the wrist 120 Cadence from the wrist 121 Swimming metrics 121

Pool swimming 121

Open water swimming 122

Measuring heart rate in water 123

Start a swimming session 123

During your Swim 123

After your Swim 124 Barometer 125 Compass 126 Weather 127 Power save settings 130 Energy sources 131

Energy sources summary 132

Detailed analysis in the Flow mobile app 132 Phone notifications 132

View notifications 133 Changeable wristbands 133

Changing the wristband 134 Compatible sensors 134

Polar H10 Heart Rate Sensor 134

Polar Stride Sensor Bluetooth® Smart 135

Polar Speed sensor Bluetooth® Smart 135

Polar Cadence Sensor Bluetooth® Smart 135

Third-party Power sensors 135

Pairing sensors with your watch 136

GPS

Your watch has built-in GPS that provides accurate speed, distance and altitude measurement for a range of outdoor sports, and allows you to see your route on map in the Flow app and web service after your session.

The watch uses Assisted GPS (A-GPS) to acquire a fast satellite fix. The A-GPS data tells your watch the predicted positions of the GPS satellites. This way the watch knows where to search for the satellites and thus is able to acquire signals from them within seconds, even under difficult signal conditions.

The A-GPS data updates once a day. The latest A-GPS data file is downloaded to your watch when you sync it with the Flow web service via FlowSync software or via the Flow app. The A-GPS data is automatically downloaded once a day to your watch via the Flow app if your phone is within the Bluetooth range and the Flow app is running at least in the background.

A-GPS EXPIRY DATE

The A-GPS data file is valid for up to 13 days. Positioning accuracy is relatively high during the first three days, and progressively decreases during the remaining days. Regular updates help to ensure a high level of positioning accuracy.

You can check the expiry date for the current A-GPS data file from your watch. Go to Settings > General settings > About your watch > A-GPS exp. date. If the data file has expired, sync your watch with the Flow web service via FlowSync softwareor with the Flow app to update A-GPS data.

Once the A-GPS data file has expired, more time may be required for acquiring the current position.

For best GPS performance, wear the watch on your wrist with the display facing up. Due to the location of the GPS antenna on the watch, it is not recommended to wear it with the display on the underside of your wrist. When wearing it on the handlebars of a bike, make sure the display is facing up.

ROUTE GUIDANCE

The route guidance feature guides you along routes that you have recorded in previous sessions or routes that other Flow web service users have recorded and shared. You can choose to go to the route start point, route end point or nearest point on the route (mid-route). First your watch will guide you to your chosen start point on the route. Once on the route, your watch will guide you all the way through and keep you on track. Just follow the guidance on the display. At the bottom of the display you’ll see how much distance you still have left.

ADDING A ROUTE TO YOUR WATCH

To add a route to your watch you must save it as a favorite in the Flow web service Explore view or in the analysis view of your training session, and sync it to your watch. For more information see Favorites

START A TRAINING SESSION WITH ROUTE GUIDANCE

In pre-training mode, press the LIGHT button or tap to enter the quick menu.

2. Choose Routes from the list, and then choose the route you want to do.

3. Choose where you want to start the route: Start point, Mid-route, End point to reverse direction or Mid-route to reverse direction.

4. Choose the sport profile you want to use, and start your session.

5. Your watch will guide you to the route. Route start found is displayed when you reach it, and then you're ready to go.

Route-end point reached is shown when you're finished.

GUIDANCE ON THE DISPLAY

l The arrow shows the correct direction l More of theroute is shown as you as proceed l Distance left

BACK TO START

The back to start feature guides you back to the starting point of your session.

To use the back to start feature for one session:

In pre-training mode, press the LIGHT button or tap to enter the quick menu.

2. Choose Back to start from the list, and choose on.

You can also set back to start on during a training session by pausing your session and opening the quick menu with the LIGHT button and by scrolling to Back to start, and choosing on.

If you add the back to start training view to a sport profile in Polar Flow, it is always set on for that sport profileand it does not need to be switched on every session.

To return to your starting point:

l Keep your watch in a horizontal position in front of you. l Keep moving in order for your watch to determine which direction you are going. An arrow will

point in the direction of your starting point.

l To get back to the starting point, always turn in the direction of the arrow. l Your watch also shows the bearing and the direct distance (beeline) between you and the starting

point.

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

RACE PACE

The race pace feature helps you to keep a steady pace and achieve your target time for a set distance. Define a target time for the distance - 45 minutes for a 10k run for example and follow how far behind or ahead you are compared to your pre-set target. You can also check what the steady pace/speed to meet your target is.

Race pace can be set on your watch, or you can also set a Race Pace target in the Flow web serviceor app, and sync it to your watch.

If you have scheduled race pace target for that day, your watch suggests you to start it when entering pre-training mode.

Create a race pace target on your watch

You can create race pace target from the Quick menu in pre-training mode.

1. Enter pre-training mode by pressing and holding OK in time view or by pressing BACK to enter the main menu and chooseStart training

2. In pre-training mode tap the Quick menu icon or press the LIGHT button.

3. Then set the distance and duration.

4. Start your session.

STRAVA LIVE SEGMENTS

Strava Segments are previously defined sections of road or trail where athletes can compete for time in cycling or running. Segments are defined in Strava.com and can be created by any Strava user. You can use segments to compare your own times, or to compare with other Strava users' times who have also completed the segment. Each segment has a public leaderboard with King/Queen of the Mountain (KOM/QOM) who has the best time for that segment.

Note that you need to have a Strava Summit Analysis pack to use theStrava Live Segments feature on your Polar Grit X. Once you have activated Strava Live Segments and exported segments to your Flow account and synced them to your Grit X you will receive an alert on your watch when approaching any of your favorite Strava segments.

When performing a segment, you'll get real-time performance data displayed on your watch showing whether you are ahead or behind your personal record (PR) of the segment. Your results are calculated and displayed instantly on your watch when the segment ends, but you need to check the final results at Strava.com.

CONNECT YOUR STRAVA AND POLAR FLOW ACCOUNTS

You can connect your Strava and Polar Flow accounts in the Polar Flow web service OR in the Polar Flow app.

In the Polar Flow web service go to Settings > Partners > Strava > Connect.

In the Polar Flow app go to General Settings > Connect > Strava (swipe the button to connect).

IMPORT STRAVA SEGMENTS TO YOUR POLAR FLOW ACCOUNT

1. In your Strava account, choose the segments you wish to import to your Polar Flow Favorites/Grit X. This is done by choosing the star icon next to a segment name.

2. Then in the Polar Flow web service's Favorites page choose the Update Strava Live Segments button to import the starred Strava Live Segments to your Polar Flow account.

3. Your Grit X can have a maximum of 100 favorites at a time. Choosethe segments you want to transfer to your Grit X by clicking the selection boxes on the left of the Strava Live Segments list to move them to the sync list for your Grit X on the right. You can change the order of your favorites

on the Grit X by dragging and dropping them.

4. Sync your Grit X to save your changes to the watch.

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

Manage favorites and training targets in Polar Flow.

Find out more about Strava segments at Strava Support.

START A SESSION WITH STRAVA LIVE SEGMENTS

Strava Live Segments require GPS. Make sure you have GPS set on in the running and cycling sport

profiles you wish to use.

When you start a running or cycling training session, the nearby Strava segments (50 kilometers or closer in cycling or 10 kilometers or closer in running) synced to your watch are shown in the Strava segments training view. Scroll to the Strava segments view with the UP and DOWN buttons during sessions.

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

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

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

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

HILL SPLITTER™

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

Hill Splitter adapts to the terrain in each session. In practice this means that when doing a session in relatively flat terrain, even small hills are counted. Then again when training in areas with large variation in elevation such as mountains, the smallest hills are not counted. This adaptation is always session specific.

The minimum ascent or descent counted as a hill differs depending on your sport profile. In downhill sports (snowboarding, downhill skiing, backcountry skiing and telemark skiing) it's 15 meters, and in all other sports it's 10 meters.

Hill Slitter requires 1 second GPSrecording rate. It cannot be used with 1 minute or 2 minute

recording rates.

ADD THE HILL SPLITTER VIEW TO A SPORT PROFILE

By default the Hill Splitter training view is on in all running, cycling and downhill type sport profiles, but it can be added to any sport profile that uses GPS and barometric altitude.

In the Flow web service:

1. Go to Sport Profiles, and choose edit on the sport profile you wish to add it to.

2. Choose Related to device

3. Choose Grit X > Training views > Add new > Fullscreen > Hill Splitter and save.

In the Flow mobile app:

1. Go to the main menu, and, choose Sport profiles.

2. Choose a sport and tap Edit.

3. Add the Hill Splitter training view.

4. When you're ready, tap Done.

Remember to sync the settings to your Polar device.

TRAINING WITH HILL SPLITTER

After starting your session, scroll to the Hill Splitter view with the UP/DOWN buttons. Details you can view during your session include:

l Distance : The

distance of the current segment (flat, uphill or downhill)

l Ascent/descent

of current segment

l Speed

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

Hill details pop-up

In downhill sports (snowboarding, downhill skiing, backcountry skiing and telemark skiing) you'll get a pop-up with details from your previous hill after finishing it, and then going back uphill for 15 meters. This is designed so that you'll get the pop-up when heading back up on a ski-lift.

l Distance : The distance of the current segment (flat, uphill

or downhill)

l Ascent/descent of current segment l Average speed l Hill number

HILL SPLITTER SUMMARY

After your session, you'll see the following information in the training summary:

l Number of uphills and downhills l Total uphill and downhill distance

DETAILED ANALYSIS IN THE FLOW WEB SERVICE AND APP

View detailed data for each uphill, downhill and flat segment in the Flow web service after syncing your data to it after your session. An overview of your session is also available in the Flow app.

The data available for each segment depends on the sport profile and sensors you used but it can for example include altitude, power, heart rate, cadence and speed data.

686970

KOMOOT

Plan detailed routes on maps with komoot and transfer the routes to your Grit X for turn-by-turn route guidance on the go! Whether road cycling, hiking, bikepacking or mountain biking, komoot’s superior planning and navigation technology allows you to easily discover more of the great outdoors.

Create a komoot account if you don't have one. When you sign up forkomoot, you get a free region to test all of their core features. Komoot recommends to unlock your homeregion as your free region. Then connect komoot to Polar Flow, and get all your komoot tours on your Grit X.

For help using Komoot, see their support site at support.komoot.com/hc/en-us

Komoot routes require 1 second GPSrecording rate. It cannot be used with 1 minute or 2 minute

recording rates.

CONNECT YOUR KOMOOT AND POLAR FLOW ACCOUNTS

First, make sure you have a polar Flow account and a komoot account. You can connect your komoot and Polar Flow accounts in the Polar Flow web service or in the Polar Flow app.

In the Polar Flow web service go to Settings > Partners > Komoot > Connect.

In the Polar Flow app go to General Settings > Connect > Komoot (swipe the button to connect).

After connecting your komoot and Polar Flow accounts, all of your planned komoot tours will be synced to your favorite routes in Polar Flow.

IMPORT KOMOOT ROUTES TO YOUR POLAR FLOW ACCOUNT

In the Polar Flow web service's Favorites page choose to import your komoot tours to your Polar Flow account.

2. Your Grit X can have a maximum of 100 favorites at a time. Choosethe routes you want to transfer to your Grit X by clicking the selection boxes on the left of the routes list to move them to the sync list for your Grit X on the right. You can change the order of your favorites on the Grit X by dragging and dropping them.

3. Sync your Grit X to save your changes to it.

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

Manage favorites and training targets in Polar Flow.

START A SESSION WITH A KOMOOT ROUTE

In pre-training mode, press the LIGHT button or tap to enter the quick menu.

2. Choose Routes from the list, and pick thekomoot route you want to do. The closest route is shown first.

3. Choose where you want to start the route: Start point or Mid-route.

4. Choose the sport profile you want to use, and start your session.

5. Your watch will guide you to the route. Route start found is displayed when you reach it, and then you're ready to go.

Your watch guides you through your route with turn-by-turn instructions.

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 and designed for maximum enjoyment and motivation when training.

Your watch includes the following Polar Smart Coaching features:

• Training Load Pro

• FuelWise™

• Running power from the wrist

• Running Program

• Running Index

• Training benefit

• Smart calories

• Continuous heart rate

• Polar Sleep Plus

• Activity Guide

• Activity Benefit

• Nightly Recharge™ recovery measurement

• Sleep Plus Stages™ sleep tracking

• Serene™ guided breathing exercise

• Fitness Test with wrist-based heart rate

• FitSpark™ daily training guide

TRAINING LOAD PRO

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

Cardio Load

Cardio Load is based on training impulse calculation (TRIMP), a commonly accepted and scientifically proven method to quantify training load. Your Cardio Load value tells you how much strain your training session put on your cardiovascular system. The higher the Cardio Load, themore strenuous the training session was for the cardiovascular system. Cardio Load is calculated after every workout from your heart rate data and session duration.

Perceived Load

Your subjective feeling is one useful method of estimating training load for all sports. The Perceived Load is a value that takes into account your own subjective experience of how demanding your training

session was and the duration of your session. It's is quantified with Rate of Perceived Exertion (RPE), a scientifically accepted method to quantify subjective training load. Using the RPE scale is especially useful for sports where measuring training load based on heart rate alone has its limitations, for example strength training.

Rate your session in the Flow mobile app to get your Perceived Load for the session. You can choose

from a scale from 1-10, in which 1 is very, very easy and 10 is maximum effort.

Muscle Load

Muscle Load tells you how much your muscles were strained during your training session. Muscle Load helps you quantify your training load in high-intensity training sessions, such as short intervals, sprints and hill sessions, when your heart rate doesn’t have enough time to react to the changes in the intensity.

Muscle load shows theamount of mechanical energy (kJ) that you produced during a running or cycling session. This reflects your energy output, not the energy input it took you to produce that effort. In general, the fitter you are, thebetter the efficiency between your energy input and output. Muscle load is calculated based on power and duration. In case of running, also your weight counts.

Muscle Load is calculated from your power data, so you only get a Muscle Load value for your running

workouts, and cycling sessions if you’re using a separate cycling power sensor.

TRAINING LOAD FROM A SINGLE SESSION

Your Training Load from a single session is shown in the summary of your training session on your watch, in the Flow app and in the Flow web service.

You'll get an absolute training load number for each measured load. The higher the load, the more strain it caused to your body. In addition, you can see a visual bullet scale interpretation and a verbal description of how hard your training load from thesession was compared to your 90 days training load average.

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

Very high

High

Medium

Low

Very low

STRAIN AND TOLERANCE

In addition to the Cardio load from individual training sessions, the new Training Load Pro feature measures your short term Cardio load (Strain) and long term Cardio load (Tolerance).

Strain shows you how much you have strained yourself with training lately. It shows your averagedaily load from the past 7 days.

Tolerance describes how prepared you are to endure cardio training. It shows your average daily load from the past 28 days. To improve your tolerance for cardio training, you need to slowly increaseyour training over a longer period of time.

CARDIO LOAD STATUS

Cardio load status looks at the relation between your Strain and Tolerance and based on that shows you whether you arein a detraining, maintaining, productive or overreaching Cardio load status. You will also get personalized feedback based on your status.

Cardio load status guides you in evaluating the impact your training has on your body and how it affects your progress. Knowing how your past training affects your performance today allows you to keep your total training volume in control and optimize the timing of training at different intensities. Seeing how your training status changes after a session helps you understand how much load was caused by the session.

Cardio load status on your watch

In time view, use the UP and DOWN buttons to navigate to the Cardio Load Status watch face.

1. Cardio load status graph

2. Cardio load status

Overreaching (Load much higher than usual):

Productive (Load slowly increasing)

Maintaining (Load slightly lower than usual)

Detraining (Load way lower than usual)

3. The numeric value for your Cardio load status (=Strain divided by Tolerance.)

4. Strain

5. Tolerance

6. Verbal description of your Cardio load status

LONG TERM ANALYSIS IN THE FLOW APP AND WEB SERVICE

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

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

The red bars illustrate the cardio load from your training sessions. The higher thebar, the harder the session was on your cardio system.

The background colors show how hard a session was compared to your session average from the past 90 days, just like the scale of five bullets and verbal descriptions (Very low, Low, Medium, High, Very high).

Strain shows how much you have strained yourself with training lately. It shows your average daily cardio load from the past 7 days.

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

Learn more about the Polar Training Load Pro feature in this in-depth guide.

FUELWISE™

Stay energized throughout your session with the FuelWise™ fueling assistant. FuelWise™ includes three features that remind you to refuel and help you maintain adequate energy levels during your long sessions. These features are Smart carbs reminder, Manual carbs reminder and Drink reminder.

It’s crucial for any serious endurance athlete to maintain adequate energy levels and stay hydrated throughout a long performance. To perform at your best, you need to fuel your system with carbohydrates and drink regularly in the course of a long race or a training session. With two useful tools, carbs reminder and drink reminder, FuelWise helps you find the optimal way to fuel and stay hydrated.

Carbohydrates are ideal for fueling because they can be absorbed and converted into glucose quickly, unlike fat or protein. Glucose is the primary source of energy used during training. The higher your training intensity, the more glucose you use in proportion to fat. If your session is shorter than 90 minutes, you don't usually need to fuel with carbs. However, extra carbs may help you stay more alert and focused even during a shorter session.

TRAINING WITH FUELWISE

FuelWise™ is located in the main menu under Fueling, and consists of three types of reminders during training sessions. These are Smart carbs reminder, Manual carbs reminder and Drink reminder. The Smart carbs reminder calculates your refueling need from your estimated session intensity and duration taking your training background and physical details into account. The Manual carbs reminder and Drink reminder are time-based, which means you'll get a reminder at preset intervals, every 15 or 30 minutes for example.

When using any of the fueling features the training session is started from the Fueling menu. After setting your reminder and choosing Next , you'll be taken straight to the pre-training mode. Then choose your sport profile and start your session.

Smart carbs reminder

When using the smart carbs reminder, set the estimated session duration and intensity, and we'll estimate the amount of carbs you'll need for refueling during your session. When estimating your carbohydrate need for refueling we take your training background and physical settings including age, gender, height, weight, maximum heart rate, resting heart rate, VO2max, aerobic heart rate threshold and anaerobic heart rate threshold into account.

Your capability to absorb carbohydrates is estimated from your training background. This limits the maximum amount of carbohydrates (grams per hour) that the smart carbs reminder can give you. This data is used to pre-calculate the relationship between your heart rate and carbohydrate consumption rate based on your physical settings. The recommended carbohydrate intake rate is then adjusted up or

down (within min/max limits) based on your heart rate data and the pre-calculated heart rate vs. carbohydrate consumption rate relationship.

During training, your watch will track your actual energy expenditure and adjust the frequency of the reminders accordingly but the portion size (carbs in grams) is always the same during a session.

Set smart carbs reminder

1. In the main menu choose Fueling > Smart carbs reminder.

2. Set the estimated duration of your session. The minimum is 30 minutes.

3. Set the estimated intensity of your session. The intensity is set with heart rate zones. See heart

rate zones to learn more about different training intensities.

4. Set the carbs per serving (5 -100 grams) of your preferred sports fuel.

5. Choose Next

After setting the reminder you'll see an overview of your selection. At this point you can still remove the reminder you just set or add a drink reminder. When you're ready to start your session choose Use now to go to pre-training mode.

When adding a drink reminder to a smart carbs reminder, you'll also get an estimation of your hydration need per reminder. This is based on the average sweat rate in moderate conditions

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

Manual carbs reminder

A time-based reminder that helps you stay fueled by reminding you to take some carbs at preset intervals. Can be set to remind you in 5 to 60-minute intervals.

Set manual carbs reminder

1. In the main menu choose Fueling > Manual carbs reminder.

2. Set the interval (5-60 minutes) of the reminder.

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

Drink reminder

A time-based reminder that helps you stay hydrated by reminding you to drink. Can be set to remind you in 5 to 60-minute intervals.

Set drink reminder

1. In the main menu choose Fueling > Drink reminder.

2. Set the interval (5-60 minutes) of the reminder.

After setting the reminder you'll see an overview of your selection. At this point you can still remove the reminder you just set or add a carbs reminder. When you're ready to start your session choose Use now to go to pre-training mode.

Drink! is shown on the display including vibration and sound when it's time to drink.

Learn more about FuelWise™

RUNNING POWER FROM THE WRIST

Running power is a great complement to heart rate monitoring – it helps you monitor the external load of your running. Power responds to changes in intensity faster than your heart rate, which is why Running Power is a great guiding metric in interval and hill sessions. You can also use it to maintain a steady effort level during your run, for example in a race.

The calculation is done with Polar’s proprietary algorithm, and it is based on your GPS and barometer data. Your weight also affects the calculation, so make sure its up-to-date.

RUNNING POWER AND MUSCLE LOAD

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

HOW RUNNING POWER IS SHOWN ON YOUR WATCH

Running power is automatically calculated for your running sessions done with running type sport profiles with GPS available.

Choose thepower data you want to view during your sessions by customizing your training views in the Flow web service sport profile settings.

During your run you can view the following data:

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

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

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

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

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

How running power is shown in the Polar web service and app

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

POLAR RUNNING PROGRAM

Polar Running program is a personalized program based on your fitness level, designed to make sure that you train right and avoid overreaching. It’s intelligent, and adapts based on your development, and lets you know when it might be a good idea to cut back a little and when to step it up a notch. Each program is tailored for your event, taking your personal attributes, training background and preparation time into account. The program is free, and available in the Polar Flow web service at

www.polar.com/flow.

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 on race day. Running training sessions are divided into five types: easy jog, medium run, long run, tempo run and interval. All sessions include warm-up, work, and cool-down phases for optimal results. In addition, you can choose to do strength, core, and mobility exercises to support your development. Each training week consists of two to five running sessions, and the total running training session duration per week varies from one to seven hours depending on your fitness level. The minimum duration for a program is 9 weeks, and the maximum is 20 months.

Learn more about the Polar Running Program in this in-depth guide. Or read more about how to get

started with 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. Log into the Flow web service at www.polar.com/flow.

2. Choose Programs from the Tab.

3. Choose your event, name it, set the event date, and when you wish to start the program.

4. Fill in the physical activity level questions.*

5. Choose if you want to include supporting exercises in the program.

6. Read and fill in the physical activity readiness questionnaire.

7. Review your program, and adjust any settings if necessary.

8. When you’re done, choose Start program.

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

START A RUNNING TARGET

Before starting a session, make sure you’ve synced your training session target to your device. The sessions are synced to your device as training targets.

To start a training target scheduled for the current day:

1. Enter the pre-training mode by pressing and holding OK in time view.

2. You'll be prompted to start a training target you've scheduled for the day.

3. Press OK to view the target information.

4. Press OK to return to pre-training mode, and choose the sport profile you want to use.

5. When the watch has found all the signals, press OK. Recording started is displayed and you can start training.

FOLLOW YOUR PROGRESS

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

RUNNING INDEX

Running Index offers an easy way to monitor running performance changes. The Running index score is an estimate of your maximal aerobic running performance(VO2max). By recording your Running Index over time, you see how efficient your running is and how you improve your running performance. Improvement means that running at a given pace requires less of an effort, or that your pace is faster at a given level of exertion.

To receive the most accurate information on your performance, make sure you have set your HR value.

Running Index is calculated during every training session when heart rate is measured and the GPS function is on/Stride Sensor is in use, and when the following requirements apply:

• Sport profile used is a running type sport (Running, Road Running, Trail running etc.)

• Speed should be 6 km/h / 3,75 mi/h or faster and duration 12 minutes minimum

Calculation begins when you start recording the session. During a session, you may stop twice, for example, at traffic lights without interrupting the calculation.

You can view your Running Index in the summary of your training session on your watch. Follow your

progress and see race time estimations in the Polar Flow web service.

Compare your result to the table below.

SHORT-TERM ANALYSIS

max

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

Age/Years Very low Low Fair Moderate Good Very good Elite

25-29 < 31 31-35 36-42 43-48 49-53 54-59 > 59

30-34 < 29 29-34 35-40 41-45 46-51 52-56 > 56

35-39 < 28 28-32 33-38 39-43 44-48 49-54 > 54

40-44 < 26 26-31 32-35 36-41 42-46 47-51 > 51

45-49 < 25 25-29 30-34 35-39 40-43 44-48 > 48

50-54 < 24 24-27 28-32 33-36 37-41 42-46 > 46

55-59 < 22 22-26 27-30 31-34 35-39 40-43 > 43

60-65 < 21 21-24 25-28 29-32 33-36 37-40 > 40

Women

Age/Years Very low Low Fair Moderate Good Very good Elite

20-24 < 27 27-31 32-36 37-41 42-46 47-51 > 51

25-29 < 26 26-30 31-35 36-40 41-44 45-49 > 49

30-34 < 25 25-29 30-33 34-37 38-42 43-46 > 46

35-39 < 24 24-27 28-31 32-35 36-40 41-44 > 44

40-44 < 22 22-25 26-29 30-33 34-37 38-41 > 41

45-49 < 21 21-23 24-27 28-31 32-35 36-38 > 38

50-54 < 19 19-22 23-25 26-29 30-32 33-36 > 36

55-59 < 18 18-20 21-23 24-27 28-30 31-33 > 33

60-65 < 16 16-18 19-21 22-24 25-27 28-30 > 30

The classification is based on a literature review of 62 studies where VO

was measured directly in

2max

healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC. Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, 1990.

There may be some daily variation in the Running Indexes. Many factors influence Running Index. The value you receive on a given day is affected by changes in running circumstances, for example different surface, wind or temperature, in addition to other factors.

LONG-TERM ANALYSIS

The single Running Index values form a trend that predicts your success in running certain distances. You can find your Running Index report in the Polar Flow web service under the PROGRESS tab. The report shows you how your running performance has improved over a longer time period. If you're using the

Polar Running program to train for a running event, you can follow your Running Index progress to see

how your running is improving towards the goal.

The following chart estimates the duration that a runner can achieve in certain distances when performing maximally. Use your long-term Running Index average in the interpretation of the chart. The prediction is best for those Running Index values that have been received at speed and running circumstances similar to the target performance.

Running

Index

Cooper test

(m)

5 km (h:m-

m:ss)

10 km (h:m-

m:ss)

21.098 km (h:mm:ss)

42.195 km (h:mm:ss)

36 1800 0:36:20 1:15:10 2:48:00 5:43:00

38 1900 0:34:20 1:10:50 2:38:00 5:24:00

40 2000 0:32:20 1:07:00 2:29:30 5:06:00

42 2100 0:30:40 1:03:30 2:21:30 4:51:00

44 2200 0:29:10 1:00:20 2:14:30 4:37:00

46 2300 0:27:50 0:57:30 2:08:00 4:24:00

48 2400 0:26:30 0:55:00 2:02:00 4:12:00

50 2500 0:25:20 0:52:40 1:57:00 4:02:00

52 2600 0:24:20 0:50:30 1:52:00 3:52:00

54 2700 0:23:20 0:48:30 1:47:30 3:43:00

56 2800 0:22:30 0:46:40 1:43:30 3:35:00

58 2900 0:21:40 0:45:00 1:39:30 3:27:00

60 3000 0:20:50 0:43:20 1:36:00 3:20:00

62 3100 0:20:10 0:41:50 1:32:30 3:13:00

64 3200 0:19:30 0:40:30 1:29:30 3:07:00

66 3300 0:18:50 0:39:10 1:26:30 3:01:00

68 3350 0:18:20 0:38:00 1:24:00 2:55:00

Running

Index

70 3450 0:17:50 0:36:50 1:21:30 2:50:00

72 3550 0:17:10 0:35:50 1:19:00 2:45:00

74 3650 0:16:40 0:34:50 1:17:00 2:40:00

76 3750 0:16:20 0:33:50 1:14:30 2:36:00

78 3850 0:15:50 0:33:00 1:12:30 2:32:00

Cooper test

(m)

5 km (h:m-

m:ss)

10 km (h:m-

m:ss)

21.098 km (h:mm:ss)

42.195 km (h:mm:ss)

TRAINING BENEFIT

Training Benefit gives you textual feedback on the effect of each training session helping you to better understand the effectiveness of your training. You can see the feedback in Flow app and Flow web service. To get the feedback, you need to have trained at least a total of 10 minutes in the heart rate

zones.

Training Benefit feedback is based on heart rate zones. It reads into how much time you spend and how many calories you burn in each zone.

The descriptions of different training benefit options are listed in the table below

Feedback Benefit

Maximum training+ What a session! You improved your sprint speed and the nervous system of

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

Tempo & Maximum training

Tempo training+ Great pace in a long session! You improved your aerobic fitness, speed, and

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.

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

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

Feedback Benefit

high intensity effort for longer.

Tempo & Steady state training

Steady state & Tempo training

Steady state training + Excellent! This long session improved the endurance of your muscles and

Steady state training Excellent! You improved the endurance of your muscles and your aerobic fit-

Steady state & Basic training, long

Steady state & Basic 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.

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

your aerobic fitness. It also increased your resistance to fatigue.

ness.

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.

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

Basic & Steady state training

Basic training, long Great! This long, low intensity session improved your basic endurance and

Basic training Well done! This low intensity session improved your basic endurance and

Recovery training Very nice session for your recovery. Light exercise like this allows your body

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.

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

your body's ability to burn fat during exercise.

to adapt to your training.

SMART CALORIES

The most accurate calorie counter on the market calculates the number of calories burned based on your individual data:

l Body weight, height, age, gender l Individual maximum heart rate (HR l The intensity of your training or activity l Individual maximal oxygen uptake (VO2

max

)

max

)

The calorie calculation is based on an intelligent combination of acceleration and heart rate data. The calorie calculation measures your training calories accurately.

You can see your cumulative energy expenditure (in kilocalories, kcal) during training sessions, and your total kilocalories of the session after afterwards. You can also follow your total daily calories.

CONTINUOUS HEART RATE

The Continuous Heart Rate feature measures your heart rate around the clock. It enables a more accurate measurement of daily calorie consumption and your overall activity because also physical activities with very little wrist movement, such as cycling, can be tracked.

Continuous Heart Rate on your watch

You can turn the Continuous heart rate feature on, off or to night-timeonly mode on your watch in Settings > General settings > Continuous HR tracking. If you choose Night-time only mode, set heart rate tracking to begin at the earliest time you might go to bed.

The feature is off by default. Keeping the Continuous Heart Rate feature on in your watch will drain the battery quicker. Continuous heart rate tracking needs to be enabled for Nightly Recharge to function. If you want to save battery and still use Nightly Recharge, set the continuous heart rate tracking to be on only at night.

In time view, use the UP and DOWN buttons to navigate to the heart rate watch face. Press OK to open a detailed view.

When the feature is on, the watch continuously measures your heart rate and displays it on the Heart 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 thewatch detects that your heart rate is elevated, it starts to record your heart rate continuously. Continuous recording can also start based on your wrist movements, for example, when you’re walking with a fast enough pace for at least one minute. The continuous recording of your heart rate stops automatically when your activity level drops low enough. When your watch detects that your arm is not moving or when your heart rate is not elevated it tracks your heart rate in 5minute 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 your day. This can happen if the reading you’ve seen falls outside the tracking interval.

The LEDs on the back of your watch are always on when the continuous heart rate feature is on and the sensor on the back is in touch with your skin. For instructions on how to wear your watch for accurate heart rate readings from the wrist, see Wrist-based heart rate

measurement.

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

24/7 ACTIVITY TRACKING

Your watch tracks your activity with an internal 3D accelerometer that records your wrist movements. It analyzes the frequency, 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 and activity level setting, which you can find 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 youractivity goal depends on the level you have chosen and the intensity of your activities. Meet your goal faster with more intense activities or stay active at a slightly more moderate pace throughout the day. Age and gender also affect the intensity you need to reach your activity goal. The younger you are, the more intense your activity needs to be.

ACTIVITY DATA ON YOUR WATCH

In time view, use the UP and DOWN buttons to navigate to the Activity watch face.

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:

• Steps you've taken so far. The amount and type of body movements

areregistered and turned 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: the minimum metabolic activity required to maintain life).

Inactivity alert

It's widely known that physical activity is a major factor in maintaining health. In addition to being physically active, it's important to avoid prolonged sitting. Sitting for long periods of time is bad for your health, even on those days when you train and gain enough daily activity. Your watch spots if you’re

being inactive for too long during your day and this way helps you to break up your sitting to avoid the negative effects it has on your health.

If you’ve been still for 55 minutes, you'll get an inactivity alert: It's time to move is shown along with a small vibration. Stand up and find your own way to be active. Take a short walk, stretch, or do some other light activity. The message goes away when you start moving or press the BACK button. If you don't get active in five minutes, you'll get an inactivity stamp, which you can see on the Flow app and Flow web service after syncing. The Flow app and Flow web service show you the whole history of how many inactivity stamps you have received. This way you can check back on your daily routine and make changes towards a more active life.

ACTIVITY DATA IN FLOW APP AND FLOW WEB SERVICE

With 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 the activity reports (under the PROGRESS tab), you can follow the longterm 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 GUIDE

The Activity Guide feature shows how active you've been during the day, and tells you how much you need to still do to reach therecommendations for physical activity per day. You can check how you’re doing in reaching your activity goal for the day either from your watch, from the Polar Flow app or web service.

For more information, see 24/7 Activity Tracking.

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 the health 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 theactivity 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.

For more information, see 24/7 Activity Tracking.

NIGHTLY RECHARGE™ RECOVERY MEASUREMENT

Nightly Recharge™ is an overnight recovery measurement that shows you how well you recover from the demands of your day. 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 by comparing your last night to your usual levels from the past 28 days. Your watch automatically measures both sleep charge and ANS charge during the night.

You can see your Nightly Recharge status on your watch and in the Polar Flow app. Based on what we've measured from you, you get personalized daily tips in Polar Flow app on exercise, and tips on sleep and regulating your energy levels on those particularly rough days. Nightly Recharge helps you make optimal choices in your everyday life 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 back of the watch must be in constant touch with your skin. For more detailed wearing instructions, see Wrist-based heart rate

measurement.

3. You need to wear your watch for three nights before you start to see the Nightly Recharge status on your watch. This

is how long it takes to establish your usual level. Before you get your Nightly Recharge you can view your sleep and ANS measurement details (heart rate, heart rate variability and breathing rate). After three successful nightly measurements you can see your Nightly Recharge status on your watch.

Nightly Recharge on your watch

Already awake? is shown on the Nightly Recharge watch face when your watch has detected a minimum of four hours of sleep. Press OK to tell the watch that you're awake. Confirm with OK and the watch summarizes your Nightly Recharge instantly. The Nightly Recharge status tells you how restorative last night was. Scores for both ANS charge and sleep charge are taken into account when calculating your Nightly Recharge status. Nightly Recharge status has the following scale: very poor – poor – compromised – OK – good – very good.

In time view, use the UP and DOWN buttons to navigate to the Nightly Recharge watch face. Press OK to open detailed Nightly recharge view.

Scroll down to ANS charge details/Sleep charge details and press OK 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

4. ANS charge The scale is from -10 to +10. Around zero is your usual level.

5. ANS charge status Scale: much below usual – below usual – usual – above usual – much

above usual.

6. Heart rate bpm (4 h average)

7. Beat-to-beat interval ms (4 h average)

8. Heart rate variability ms (4 h average)

9. Breathing rate br./min (4 h average)

10. Sleep score graph

11. Sleep score (1 - 100) A score that summarizes your sleep time and sleep quality into a

single number.

12. 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102 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.

ANS charge details in the Flow app

ANS charge gives you information on how well your

autonomic nervous system (ANS) calmed down during the night. The scale is from -10 to +10. Around zero is your usual level. The ANS charge is formed by measuring your heart rate, heart rate variability and breathing rate during roughly the first four hours of sleep.

A normal heart rate value for adults can range between 40 and 100 bpm. It is common for your heart rate values to vary between nights. Mental or 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 thevariation between successive heart beats. In general, high heart rate variability 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 from your 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 for a healthy adult at rest range from 12 to 20 breaths per minute. Higher values than usual may indicate a fever or impending illness.

Sleep charge details in Polar Flow

For sleep charge information in the Polar Flow app, see "Sleep data in the Flow app and web service" on page104.

Personalized tips in the Flow app

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

For exercise

You get an exercise tip every day. It tells you if you should take it easy or go for it. The tips are based on:

l Nightly Recharge status l ANS charge l Sleep charge l Cardio load status

For sleep

If you didn't sleep as well as usual, you get a sleep tip. It tells you how to improve the aspects of your sleep that weren't as good as usual. Besides parameters we measure from your sleep, we take into account:

l sleep rhythm over a longer period of time l Cardio load status l 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 energizewhen you need a boost.

100

Polar Grit X User Manual

Specifications and Main Features

Frequently Asked Questions

User Manual

CONTENTS

POLAR GRIT X USER MANUAL

INTRODUCTION

TAKE FULL ADVANTAGE OF YOUR GRIT X

POLAR FLOW APP

POLAR FLOW WEB SERVICE

GET STARTED

SETTING UP YOUR WATCH

OPTION A: SET UP WITH A MOBILE DEVICE AND POLAR FLOW APP

OPTION B: SET UP WITH YOUR COMPUTER

OPTION C: SET UP FROM THE WATCH

BUTTON FUNCTIONS AND GESTURES

TIME VIEW AND MENU

PRE-TRAINING MODE

DURING TRAINING

COLOR TOUCH DISPLAY

VIEW NOTIFICATIONS

TAP FEATURE

BACKLIGHT ACTIVATION GESTURE

WATCH FACES AND MENU

WATCH FACES

MENU

Settings

QUICK SETTINGS MENU

PAIRING A MOBILE DEVICE WITH YOUR WATCH

DELETE A PAIRING

UPDATING THE FIRMWARE

WITH MOBILE DEVICE OR TABLET

WITH COMPUTER

SETTINGS

GENERAL SETTINGS

PAIR AND SYNC

BIKE SETTINGS

CONTINUOUS HR TRACKING

FLIGHT MODE

DO NOT DISTURB

PHONE NOTIFICATIONS

UNITS

LANGUAGE

INACTIVITY ALERT

VIBRATIONS

I WEAR MY WATCH ON

POSITIONING SATELLITES

ABOUT YOUR WATCH

PHYSICAL SETTINGS

WEIGHT

HEIGHT

DATE OF BIRTH

TRAINING BACKGROUND

ACTIVITY GOAL

PREFERRED SLEEP TIME

MAXIMUM HEART RATE

RESTING HEART RATE

WATCH SETTINGS

ALARM

WATCH FACE

TIME

DATE

FIRST DAY OF WEEK

TRAINING

WRIST-BASED HEART RATE MEASUREMENT

WEARING YOUR WATCH WHEN MEASURING HEART RATE FROM YOUR WRIST

WEARING YOUR WATCH WHEN NOT MEASURING HEART RATE FROM YOUR WRIST

START A TRAINING SESSION

START A PLANNED TRAINING SESSION

START A MULTISPORT TRAINING SESSION

QUICK MENU

DURING TRAINING

BROWSE THE TRAINING VIEWS

SET TIMERS

INTERVAL TIMER

COUNTDOWN TIMER

LOCK A HEART RATE, SPEED OR POWER ZONE

LOCK A HEART RATE ZONE

LOCK A SPEED/PACE ZONE

LOCK A POWER ZONE