Polar Ignite Instruction Manual

USER MANUAL

Contents 2

Polar Ignite User Manual 11

Introduction 11

Takefull advantage of your Polar Ignite 12

PolarFlow App 12

PolarFlow web service 12

Get started 13

Setting up your watch 13

Option A: Set up with aphone and Polar Flow app 13

Option B: Set up with yourcomputer 14

Option C: Set up from the watch 14

Button functions and touch display 14

Colortouch display 15

ViewNotifications 15

Backlight activation gesture 15

Watch faces 15

Menu 19

Quick settings 21

Pairingaphone with your watch 22

Before pairing aphone: 22

To paira phone: 22

Delete apairing 23

Updating the firmware 23

With phoneortablet 23

With computer 23

Settings 25

Generalsettings 25

Pairand sync 25

Continuous HR tracking 25

Flight mode 25

Do not disturb 25

Phone notifications 25

Units 26

Language 26

Inactivity alert 26

About your watch 26

Physical settings 26

Weight 26

Height 26

Date of birth 27

Sex 27

Training background 27

Activity goal 27

Preferred sleep time 28

Maximum heart rate 28

Resting heart rate 28

VO2max 28

Watch settings 29

Alarm 29

Watch face 29

Time 29

Date 29

First day of week 30

Restarting and resetting 30

To restart the watch 30

To reset the watch to factory settings 30

Training 31

Wrist-based heart rate measurement 31

Wearing your watch when measuring heart rate from your wrist or tracking your sleep 31

Wearing your watch when not measuring heart rate fromyour wrist or trackingyour sleep/Nightly recharge 32

Start a training session 32

Start a planned training session 33

Quick menu 34

Duringtraining 35

Browsethe training views 35

Set timers 37

Interval Timer 37

Countdown Timer 38

Automatic lap settings 38

Training with a target 38

Change phaseduring aphased session 39

Notifications 39

Pausing/Stopping a training session 39

Training summary 39

After training 39

Training data in the Polar Flow App 42

Training data in the Polar Flow Web Service 42

Features 43

GPS 43

A-GPS expiry date 43

GPS features 43

Smart Coaching 43

Nightly Recharge™ recovery measurement 44

ANS charge details in the Flowapp 47

Sleep charge details in Polar Flow 48

For exercise 48

For sleep 48

For regulating energy levels 48

Sleep Plus Stages™ sleep tracking 49

FitSpark™ daily training guide 55

Duringtraining 57

Serene™ guided breathing exercise 58

Fitness Test with wrist-based heart rate 60

Before the test 61

Performing thetest 61

Test results 62

Fitness levelclasses 62

Men 62

Women 62

VO2max 63

Training Load Pro™ 63

Cardio load 63

Perceived load 63

Training load froma single session 64

Strain and Tolerance 64

Cardio load status 65

Long term analysis in the Flow app and web service 65

PolarRunning Program 67

Create a Polar Running Program 67

Start a running target 68

Followyour progress 68

Running Index 68

Short-term analysis 69

Long-term analysis 70

Training Benefit 71

Smart Calories 72

Continuous heart rate 72

Continuous heart rate on your watch 72

24/7 Activity tracking 74

Activity Goal 74

Activity data on your watch 74

Inactivity alert 75

Activity data in the Flow App and web service 75

Activity Benefit 75

Sport Profiles 76

Heart Rate Zones 77

Speed Zones 79

Speed zones settings 79

Training target with speed zones 79

Duringtraining 79

After training 79

Speed and distance from thewrist 80

Swimming metrics 80

Pool swimming 80

Pool Length setting 81

Open waterswimming 81

Measuring heart rate in water 81

Start a swimming session 82

Duringyour Swim 82

After your Swim 82

Phone notifications 83

Set phone notificationson 83

Do not disturb 84

Viewnotifications 84

Changeable wristbands 84

Changing thewristband 84

Compatible sensors 85

PolarH10 Heart Rate Sensor 85

Pairingsensors with your watch 86

Paira heart rate sensorwith your watch 86

Polar Flow 87

PolarFlow App 87

Training data 87

Activity data 87

Sleep data 87

Sport profiles 87

Imagesharing 87

Start using the Flow app 88

PolarFlow Web Service 88

Feed 88

Diary 88

Progress 88

Community 89

Programs 89

Sport profiles in Polar Flow 89

Add a sport profile 90

Edit a sport profile 90

Planning your training 92

Create a training plan with the Season Planner 92

Create a training target in the Polar Flow app and web service 93

Duration target 93

Distance target 94

Calorie target 94

Interval target 94

Phased target 94

Favorites 95

Sync the targets to your watch 95

Favorites 95

Add a Training Target to Favorites: 95

Edit a Favorite 96

Remove afavorite 96

Syncing 96

Sync with Flow mobileApp 96

Sync with Flow web servicevia FlowSync 97

Important information 98

Battery 98

Charging the battery 98

Battery status and notifications 99

Battery status symbol 99

Battery notifications 99

Caringfor your watch 100

Keep yourwatch clean 100

Takegood care of the optical heart rate sensor 100

Storing 100

Service 100

Precautions 101

Interference During Training 101

Minimizing Risks When Training 101

Technicalspecification 102

PolarIgnite 102

PolarFlowSync Software 103

PolarFlow mobileapplication compatibility 104

Water resistanceof Polar products 104

Regulatory information 105

Limited InternationalPolar Guarantee 105

Disclaimer 106

POLAR IGNITE USER MANUAL

This usermanualhelpsyou get started with your newwatch. To see video tutorials and FAQs, go to

support.polar.com/en/ignite.

INTRODUCTION

Congratulationson your new PolarIgnite!

PolarIgnite isa fitness watch that helps you become your true potential. It measures heart rate fromthe wrist with Polar’s Precision Prime™ sensorfusion technology and tracks speed,distance and route with GPS. Nightly Recharge™ measuresyour recovery every night, and the FitSpark™ trainingguidegives you personalized workout guidance based on your training history, fitness level and current recovery status. The newSleep Plus Stages™ sleep tracking monitors your sleep stages (REM, light and deep sleep) and givesyou sleep feedback and a numerical sleep score. Polar Ignite helps you relax and relieve stress with the Serene™ guided breathing exercise.

Nightly Recharge™ is an overnight recovery measurement that shows you how well you recover from thedemands of your day. YourNightly Recharge status is based on two components: how you slept (sleep charge) and how well your autonomic nervous system (ANS) calmed down during theearly hours of yoursleep (ANS charge). Both components are formed by comparing your last night to your usual levels from the past 28 days. Your watch automatically measuresboth sleep chargeand ANScharge duringthe night. Based on what we've measured fromyou, you get personalized daily tips in Polar Flow app on exercise, and tipson sleep and regulating your energy levelson those particularly rough days.

The FitSpark™ training guide offers daily on-demand workouts easily available on your watch. The workouts are built to match your fitness level,training history and yourrecovery and readiness, based on your Nightly Recharge status from the previous night. FitSpark suggests 2-4 different workout options for you every day: one that suits you best and 1-3 otheroptions to choosefrom. You get a maximum of four suggestions perday and there are19 different workouts in total. Suggestions include workouts fromcardio, strength and supportive training categories.

Sleep Plus Stages automatically tracks the amount and quality of your sleep and shows you howlong you spent in each sleep stage. It gathers your sleep timeand sleep quality components into oneeasily glanceable value, sleep score. Sleep score tells you how well you slept compared to theindicatorsof agood night’ssleep based on thecurrent sleep science. Comparing the components of thesleep score to your own usuallevel help you recognize which aspects of your daily routine may affect yoursleep and may need adjusting.

Serene™ breathing exercise is a stress management tool that helps you to relax your body and calm down your mind. It guides you towards slow diaphragmatic breathingthat hasproven health benefits. During the breathing exercise your watch givesyou biofeedback on the harmony between yourbreathing and your heart's beat-to-beat intervals. It tracksthe time you spend in the serenity zones – the timewhen slowbreathing has successfully driven your heart in a beneficial synchrony with the rhythm of your breathing.

With the changeable wristbands, you can personalize your watch to match every situation and style.

We are continuously developing our products for abetter userexperience. To keep yourwatch up to date and get the best performance, always make sure to update the firmware whenevera new version is available. The firmware updates enhance the functionality of your watch through improvements.

TAKE FULL ADVANTAGE OF YOUR POLAR IGNITE

Get connected to the Polarecosystem and get themost out of your watch.

POLAR FLOW APP

Get the Polar Flow app from the App Store®or Google PlayTM. Sync your watch with the Flowapp after training, and get an instant overview and feedback on your training results and performance. In the Flow app you can also see how active you’ve been during the day, how your body has recovered from training and stress duringthe night and how well you have slept. Based on the Nightly Rechargeautomatic overnight measurement and other parameters wehave measured from you, you get personalized tips in the Flow app on exercise, and tips on sleep and regulating your energy levels on those particularly rough days.

POLAR FLOW WEB SERVICE

Sync your training data to thePolar Flowweb service with the FlowSync softwareon your computer or via the Flow app. In the web service you can plan yourtraining, track yourachievements, get guidance and see a detailed analysis of your training results, activity and sleep. Let all your friends know about your achievements, find fellowexercisers and get motivation from your social training communities.

Find allthis at flow.polar.com

GET STARTED

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. Thecable magnetically snaps into place,just makesureto align the ledge on the cable with the slot on your watch (marked with red). Pleasenotethat it may takea while for thecharging animation to appear on the display. We recommend that you charge the battery beforeyou start using your watch. See Battery for detailed information on charging the battery.

To set up your watch, choose your language and preferred setup method. Thewatch gives you three options for setup: Browseto the option most convenient for you by swiping the display up or down. Tap the display to confirm your selection.

A. On your phone: Mobile setup is convenient if you don't have access to a computer with a USB port, but it might takelonger. 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 computeravailable. Thismethod requiresan 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 chooseyour language and get the latest firmware for your watch.

C. On your watch: If you don't have a compatiblemobile device and can't get to acomputer with an internet connection right away, you can start fromthe watch. Please note that when you do the setup from the watch, your watch is not yet connected with Polar Flow. It’s important that you do the setup later via option A or B to get the latest firmware updates to your Ignite. In Flow you can also see a detailed analysis of your training, activity and sleep data.

OPTION A: SET UP WITH A PHONE AND POLAR FLOW APP

Pleasenote that you have to do the pairing in the Flow app and NOT in your phone’s Bluetooth settings.

1. Keep yourwatch and phone close to each other during setup.

2. Make sure your phone is connected to theinternet and turn on Bluetooth.

3. Download thePolar Flowapp from theApp Storeor GooglePlay on your phone.

4. Open the Flowapp on your phone.

5. The Flowapp recognizes yourwatch nearby and prompts you to start pairing it. Tap the Start button on the Flow app.

6. When the Bluetooth Pairing Request confirmation messageappearson your phone, check that the code shown on your phonematchesthe code shown on your watch.

7. Accept the Bluetooth pairing request onyour phone.

8. Confirm thepin code on your watch by tapping thedisplay.

9. Pairing done is displayed oncethe pairing is completed.

10. Sign in with your Polar account or create a new one. We’ll walk you throughthe sign-up and setup within the app.

When you’re donewith thesettings, 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 apowersource to ensure a flawless update operation, and then accept the update.

OPTION B: SET UP WITH YOUR COMPUTER

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

2. Sign in with yourPolar account or create anew one. Plug your watch into your computer's USB port with the custom cablethat camein the box. We’llwalk you through the sign-up and setup within thePolar Flow web service.

OPTION C: SET UP FROM THE WATCH

Adjust the valuesby swipingthe display and tap to confirmyour selection. If you want to return and change a setting at any point, press BACK until you reach the setting you want to change.

Pleasenote that when you do the setup from the watch, yourwatch is not yet connected with PolarFlow. Firmware updates for yourwatch are availableonly through Polar Flow. To makesureyou get to enjoy your watch and the uniquePolar featuresat their best, it’simportant that you do the setup later in the PolarFlow web service or with the Polar Flowmobile app by followingthe steps in option A or B.

BUTTON FUNCTIONS AND TOUCH DISPLAY

You watch has one button (BACK) that has different functionalities depending on the situation of use. Seethetable below to find out what functionalities the button has in different modes.

Time view Menu Pre-training mode During training

Enterthe menu

Return to the previous level

Return to time view

Pause training by pressing once. Tap the display to continue.

Press and hold to start pairing and syncing

Leave settings unchanged

Illuminate the display

To stop the session, press and hold when paused.

Time view Menu Pre-training mode During training

Illuminate the display Cancelselections

Illuminate the display

COLOR TOUCH DISPLAY

The color touch display lets you easily swipebetween watch faces, through lists and menus, as well aschoose items by tapping thedisplay.

l Tap the display to confirm selectionsand choose items. l Swipe up or down to scroll the menu. l Swipe left or right during training to seedifferent training views. l Swipe left or right in timeview to switch between the watch faces. l Swipe down in time view to access the quick settings menu (screen lock, do not disturb, flight mode). l Swipe up in time view to see notifications. l Tap the display to see more detailed information.

To ensureproper function of the touch display wipeany dirt, sweat orwater off the display with a cloth. Thetouch display won’t respond properly when trying to useit while wearinggloves.

VIEW NOTIFICATIONS

Viewthe notificationsby swipingup from the bottom of the display orby turning your wrist to look at thewatch immediately after the watch vibrates. The red dot at thebottom of the display indicates you have new notifications. For moreinformation, see Phonenotifications.

BACKLIGHT ACTIVATION GESTURE

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

WATCH FACES

The Polar Ignite watch faces tell you alot more than just the time. You'll get the most timely and relevant information right on the watch face, including your activity status, your heart rate, latest training sessions, Nightly recharge status and FitSpark on-demand training suggestions. You can scroll through the watch faces by swiping left or right and open a moredetailed view by tapping the watch face.

You can choosebetween an analogue and a digitaldisplay in Watch settings.

Time

Activity

Basicwatch face with time and date.

The graph bar around the watch faceand the percentagebelow the time and date show your progress towardsyour daily activity goal.

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

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

registered and turned into an estimation of steps.

l Active timetells you the cumulative time of body movements that benefit your

health.

l Calories you've burned through training, activity and BMR (Basal metabolic rate:

the minimummetabolicactivity required to maintain life).

Heart rate

For moreinformation, see 24/7 Activity tracking.

When usingthe Continuous heart rate featureyour watch continuously measures your heart rate and displays it on the Heart rate watchface.

When usingthe Continuousheart rate feature, you can also follow what arethe highest and lowest heart ratereadings of your day and you can check what your lowest heart rate reading was during the previous night. You can turn the Continuous heart rate feature on, off or to night-time only modeon your watch in Settings > General settings > Continuous HR tracking.

For moreinformation, see Continuousheart rate feature.

If you're not using the Continuous heart rate feature, you can still quickly check your current heart rate without startingatraining session. Just tighten your wristband, choose this watch face and you'll see your current heart rate by tapping thedisplay. Return to the Heart rate watch faceby pressing BACK.

Latest training sessions

Seethe 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 by swipingup/down, and then tap the display to open the summary. For more information, see Training summary.

Nightly Recharge watch face

When you wakeup you can seeyour Nightly Recharge status. Nightly Recharge status tells you how restorative your last night was. Nightly Rechargecombines information on how well your autonomic nervous system(ANS) calmed down during the early hours of your sleep (ANS charge) and howwell you slept (sleep charge). Tap on ANS charge detailsorSleep chargedetails for more information.

For moreinformation, see Nightly Recharge™ recovery measurement orSleep Plus

Stages™ sleep tracking.

FitSpark watch face

Yourwatch suggests themost suitable training targets for you based on your training history, fitness level and current recovery status. Tap the watch faceto seeall the suggested training targets. Tap oneof the suggested training targets to see detailed information about the training target.

For moreinformation, see FitSpark daily training guide.

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

QUICK SETTINGS

Quick settings menu

For moreinformation, see Fitness Test with wrist-based heart rate.

Swipe down from the top of the screen to pull down the Quick settings menu. Swipe left or right to browseand tap to choose screen lock, do not disturb feature or flight mode:

l Screen lock: Tap the screen lock icon to switch screen lock on. Pressthe BACK

button for 2 seconds to unlock the screen.

l Do not disturb: Tap the do not disturb icon to switch it on and tap again to

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

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

off. Flight modecuts off all wireless communication fromyour watch. You can still use it, but you can't sync your data with the Polar Flowmobile app or useit with any wirelessaccessories.

During training

Battery status icon shows how much chargeis left in the battery.

l Backlight : Tap the Backlight icon to choose Always on or Automatic. With

always on selected thewatch display will be illuminated throughout your training session. Thebacklight setting will default back to automatic after you finish your training session. Please note that thealways on selection will drain your battery much faster than the default setting.

l Screen lock: Tap the screen lock icon to switch screen lock on. Pressthe BACK

button for 2 seconds to unlock the screen.

PAIRING A PHONE WITH YOUR WATCH

Before you can pair aphone with yourwatch, you need to setup your watch in thePolar Flowweb service or with the PolarFlow mobileapp as described in chapter Setting up your watch. If you did thesetup for your watch with a phone, your watch has already been paired. If you did the setup with a computer and would like to useyour watch with Polar Flow app, please pair your watch and phoneas follows:

BEFORE PAIRING A PHONE:

l download Flow app from the App Store or GooglePlay l makesureyourphone hasBluetooth turned on, and airplane

mode/flight mode is not turned on.

l Android users:make surelocation is enabled for the Polar Flow

app in the phone's application settings.

TO PAIR A PHONE:

1. On your phone, open the Flow app and sign in with your Polar account, which you have created when setting up yourwatch.

Android users: If you have severalFlow app compatible Polar devices in use, make sure you have chosen Polar Ignite as the active device in the Flow app. Thisway the Flowapp knowsto connect to your watch. In the Flow app, go to Devices and choosePolar Ignite.

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 tap the display.

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

4. When the Bluetooth Pairing Request confirmation messageappearson your phone, check that the code shown on your phonematchesthe code shown on your watch.

5. Accept the Bluetooth pairing request onyour phone.

6. Confirm thepin code on your watch.

7. Pairing done is displayed oncethe pairing is completed.

DELETE A PAIRING

To delete a pairing with a phone:

1. Go to Settings > General settings > Pair and sync > Paired devices and tap the display.

2. Choose the device you want to remove by tapping its name on thedisplay.

3. Remove pairing? is displayed. Confirm by tappingthe display.

4. Pairing removed is displayed when you aredone.

UPDATING THE FIRMWARE

To keep your watch up to date and to get thebest performance, always makesureto update the firmware whenever a new version is available. Firmware updates are performed to improve the functionality of your watch.

You won't loseany data due to the firmware update. Beforethe update begins, the data from your watch is synced to the Flow web service.

WITH PHONE OR TABLET

You can update the firmware with your phoneif you're usingthe Polar Flow mobile app to sync your training and activity data. The app will let you know if there's an update available and willguideyou through it. We recommend that you plug the watch into a power source beforestartingthe update to ensure a flawless update operation.

The wireless firmware update may take up to 20 minutes, depending on your connection.

WITH COMPUTER

Whenevera newfirmwareversion is available, FlowSync will notify you when you connect the watch to your computer. The firmware updates are downloaded via FlowSync.

To update the firmware:

1. Plug your watch into your computerwith the custom cable that camein thebox. Make sure that thecable snaps into place. Align theledge on thecable with the slot on yourwatch (marked with red).

2. FlowSync starts syncing your data.

3. After syncing, you areasked to update the firmware.

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

SETTINGS

GENERAL SETTINGS

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

In General settings you'll find:

l Pair and sync l Continuous HR tracking l Flight mode l Do not disturb l Phone notifications l Units l Language l Inactivity alert l About your watch

PAIR AND SYNC

l Pair and sync phone/Pair sensor or other device: Pairsensors or phones with your watch. Sync data with

the Flow app.

l Paired devices: View all the devices you have paired with yourwatch. These can include heart rate sensors and

phones.

CONTINUOUS HR TRACKING

Turn the ContinuousHeart Rate feature On, Off or Night-time only. For moreinformation, see Continuousheart

rate.

FLIGHT MODE

Choose On or Off.

Flight modecuts off all wireless communication from yourwatch. You can still useit, but you can't sync your data with the PolarFlow mobile app or use it with any wireless accessories.

DO NOT DISTURB

Turn the Do not disturb featureOn, Off or On ( - ). Set the period when do not disturb is on. Choosewhen it Starts at and Ends at. When it is set on, you will not get any notifications orcallalerts. Also, the backlight activation gesture is disabled.

PHONE NOTIFICATIONS

Set phone notificationsOff 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 theunits used to measure weight, height, distance and speed.

LANGUAGE

You can choosethe languageyou want to use on your watch. Yourwatch supports the following languages: Bahasa Indonesia, Čeština, Dansk, Deutsch, English, Español, Français, Italiano, Nederlands, Norsk, Polski, Português, Русский, Suomi, Svenska, 简体中文 , 日本語 and Türkçe.

INACTIVITY ALERT

Set the inactivity alert On or Off.

ABOUT YOUR WATCH

Check thedevice ID of your watch, as well as the firmware version, HW model,A-GPS expiry date and the Polar Ignitespecific regulatory labels.

Restart your watch: If you experience problems with your watch, you can try restarting it. Restarting thewatch will not delete any of the settings or your personal data from the watch. Tap thedisplay to restart and tap again to confirmthe restart. You can also restart your watch by pressing and holding the BACKbutton for 10 seconds.

PHYSICAL SETTINGS

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

In Physical settings you'll find:

l Weight l Height l Date of birth l Sex l Training background l Activity goal l Preferred sleep time l Maximum heart rate l Resting heart rate l VO

2max

WEIGHT

Set your weight in kilograms (kg) orpounds (lbs).

HEIGHT

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

DATE OF BIRTH

Set your birthday. Theorderin which the date settings are dependson 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-termphysical activity level. Select the alternative that best describes theoverall amount and intensity of your physicalactivity during the past three months.

l 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 exercisehard enough to cause heavy breathing or perspiration only occasionally.

l Regular (1-3h/week): You participate regularly in recreational sports, e.g. you run 5-10 km or3-6 miles per

week orspend 1-3 hoursper week in comparable physical activity, or your work requiresmodest physical activity.

l 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 perweek or spend 3-5 hours perweek in comparable physical activity.

l 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.

l Semi-pro (8-12h/week): You participate in heavy physical exercisealmost daily, and you exercise to improve

performance for competitive purposes.

l Pro (>12h/week): You arean endurance athlete. You participate in heavy physical exercise to improve your

performance for competitive purposes.

ACTIVITY GOAL

Daily activity goal is agood way to find out how active you really are in your everyday life. Chooseyour typical activity levelfrom three options and see how active you need to be to reach yourdaily 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. Ageand 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,thisis the right activity level for you.

Level 3

If your work is physically demanding, you’reinto sports or otherwise tend to be on the move and active, this is the activity levelfor you.

PREFERRED SLEEP TIME

Set Your preferred sleep timeto definehowlong you aim to sleep every night. By default, it is set to the average recommendation for yourage group (eight hours for adults from 18 to 64 years). If you feelthat eight hours of sleep is too much or too little for you, we recommend you adjust your preferred sleep time to meet your individualneeds. 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 adefault setting when you set this value for the first time.

HR maximumphysical exertion.The most accurate method for determiningyour individual HR maximal exercise stresstest in alaboratory. HR

is used to estimate energy expenditure. HR

max

is the highest numberof heartbeats per minute during

max

is to perform a

max

is also crucial when determining training intensity. It is individual

max

and depends on age and hereditary factors.

RESTING HEART RATE

Yourresting heart rate isthe lowest numberof heartbeats perminute (bpm) when fully relaxed and without distractions. Your age, fitnesslevel, 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’revery fit.

It’s best to measure your restingheart rate in the morning after a good night’s sleep, right after you wakeup. It’s OK to go to the bathroom first if it helpsyou to relax. Don’t do any strenuous training leading up to themeasurement and makesure you’refully recovered fromany 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 breathecalmly for 3–5 minutes. Don’t look at your trainingdata during the measurement.

4. Stop the training session on your Polar device. Sync thewearablewith the Polar Flow app or web serviceand check thetraining summary for the valueof yourlowest heart rate (HR min)—thisis yourresting heart rate. Update your resting heart rate to your physical settings in Polar Flow.

2MAX

Set your VO2

VO2

(maximal oxygen uptake, maximalaerobic power) isthe maximal rate at which oxygen can beused by the

max

body duringmaximalexercise; it is related directly to the maximal capacity of the heart to deliverblood to the muscles. VO2

can bemeasured or predicted by fitness tests (e.g. maximal exercisetests and submaximal exercise

max

tests). You can also use your Running Index score, which is an estimation of your VO2

Fitness Test with wrist-based heart rate feature to estimate yourVO2

and update it to your physical settings.

max

. You can use the Polar

max

WATCH SETTINGS

To view and edit yourwatch settings, go to Settings > Watch settings

In Watch settings you'll find:

l Alarm l Watch face l Time l Date l First day of week

ALARM

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

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

WATCH FACE

Choose the watch face:

l Analog l Digital

TIME

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

When syncingwith theFlow app and web service, thetime of day is automatically updated from the service.

DATE

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

When syncingwith theFlow app and web service, thedate is automatically updated from the service.

FIRST DAY OF WEEK

Choose the starting day of each week. Choose Monday, Saturday or Sunday.

When syncingwith theFlow app and web service, theweek's starting day is automatically updated from the service.

RESTARTING AND RESETTING

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.

TO RESTART THE WATCH

On your watch, press the BACK button, swipe up until you find Settings, navigate to Settings > General settings > About your watch > Restart your watch. First, tap Restart your watch and then tap to confirm the restart.

You can also restart your watch by pressing and holding theBACK button for 10 seconds.

TO RESET THE WATCH TO FACTORY SETTINGS

If restartingyour watch didn't help, you can reset the watch back to factory settings. Note that resetting the watch back to factory settings empties all personal data and settings from the watch,and you will need to set it up again for your personal use. Alldata that you have synced fromyour watch to your Flow account is safe.