Polar Grit X User Manual

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:

+ 136 hidden pages

Polar Grit X 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