How it Works
Polar
Loading...
Unite Smartwatch
User Manual
87 pgs2.65 Mb0
Table of contents
Loading...

Polar Unite Smartwatch User Manual

USER MANUAL

CONTENTS

Contents 2 Polar Unite User Manual 6
Introduction 6 Takefull advantage of your Polar Unite 7
PolarFlow web service 7
Get started 8
Setting up your watch 8
Option A: Set up with aphone and Polar Flow app 10 Option B: Set up with yourcomputer 10 Option C: Set up from the watch 10
Using Polar Unite in stand-alone mode 10
Features that arenot availablein stand-alone mode 10
PolarFlow provides a detailed analysis of your training,activity and sleep data 11 How to wear the Polar Unite wristband 11 Button functions and touch display 13
Colortouch display 13
ViewNotifications 13
Backlight activation gesture 13 Watch faces 14 Changing thewatch face color theme 17 Backlight activation 17
Backlight activation gesture 17
Do not disturb feature 18
Backlight always on during training 18 Menu 18 Quick settings 20 Pairingaphone with your watch 21
Delete apairing 21 Updating the firmware 22
With phoneortablet 22
With computer 22
Settings 23
Generalsettings 23
Pairand sync 23
Continuous HR tracking 23
Flight mode 23
Do not disturb 23
Phone notifications 23
Units 23
Language 23
Inactivity alert 24
Vibrations 24
I wear my watch on 24
About your watch 24 Physical settings 24
Weight 24
Height 24
Date of birth 24
2
Sex 24
Training background 25
Activity goal 25
Preferred sleep time 25
Maximum heart rate 25
Resting heart rate 26
VO2max 27 Watch settings 27
Alarm 27
Watch face 27
Time 27
Date 28
First day of week 28 Display icons 28 Restarting and resetting 28
To restart the watch 29
To reset the watch to factory settings 29
Training 30
Wrist-based heart rate measurement 30
Wearing your watch when measuring heart rate from your wrist or tracking your sleep 30
Wearing your watch when not measuring heart rate fromyour wrist or trackingyour sleep/Nightly recharge 31 Start a training session 31
Start a planned training session 32 Quick menu 33 Duringtraining 34
Browsethe training views 34
Set timers 35
Training with a target 36
After training 37 Training data in the Polar Flow App 39 Training data in the Polar Flow Web Service 39
Features 40
Connected GPS 40
To enable GPS via mobile phone 40
Smart Coaching 41
Nightly Recharge™ recovery measurement 41
ANS charge details in the Flowapp 44 Sleep charge details in Polar Flow 44 For exercise 45 For sleep 45
For regulating energy levels 45 Sleep Plus Stages™ sleep tracking 46 FitSpark™ daily training guide 50
Duringtraining 52 Serene™ guided breathing exercise 53 Fitness Test with wrist-based heart rate 55
3
Fitness levelclasses 57
Men 57
Women 57
PolarRunning Program 58
Continuous heart rate on your watch 61
24/7 Activity tracking 63
Inactivity alert 63
Sport Profiles 64 Heart Rate Zones 65 Speed Zones 65
Speed zones settings 65 Training target with speed zones 65 Duringtraining 65 After training 65
Speed and distance from thewrist 66 Phone notifications 66
Changeable wristbands 67
Changing thewristband 67
Compatible sensors 67
PolarOH1 optical heart rate sensor 68 PolarH10 heart rate sensor 68 PolarH9 heart rate sensor 68 Pairingsensors with your watch 68
Polar Flow 70
PolarFlow App 70
Training data 70 Activity data 70 Sleep data 70 Sport profiles 70 Imagesharing 70 Start using the Flow app 70
PolarFlow Web Service 71
Diary 71 Reports 71 Programs 71
Sport profiles in Polar Flow 71
Add a sport profile 72
4
Edit a sport profile 72
Planning your training 74
Create a training plan with the Season Planner 74 Create a training target in the Polar Flow app and web service 75
Favorites 76
Add a Training Target to Favorites: 76 Edit a Favorite 77 Remove afavorite 77
Syncing 77
Sync with Flow mobileApp 77 Sync with Flow web servicevia FlowSync 77
Important information 79
Battery 79
Battery lifetimeand operational time 79 Charging the battery 79 Battery status and notifications 80
Caringfor your watch 81
Keep yourwatch clean 81
Precautions 82
Interference During Training 82 Health and training 82 Warning - Keep batteries out of reach of children 83
How to use your Polar product securely 83 Technicalspecification 84
PolarUnite 84 PolarFlowSync Software 85 PolarFlow mobileapplication compatibility 85 Water resistanceof Polar products 85
Regulatory information 86 Limited InternationalPolar Guarantee 86 Disclaimer 87
5

POLAR UNITE USER MANUAL

This usermanualhelpsyou get started with your newwatch. To see video tutorials and FAQs, go to
support.polar.com/en/unite.

INTRODUCTION

Congratulationson your new PolarUnite!
PolarUnite fitness watch helps you combine your training, recovery, and daily life for perfect balance. PolarUnite motivatesyou to stay consistent in your training and makes staying fit and healthy a natural part of your everyday life with its intelligent features. It comes with advanced wrist-based heart rate measurement. TheSleep Plus Stages™ sleep tracking monitors your sleep stages (REM, light and deep sleep) and gives you sleep feedback and a numerical sleep score.
Nightly Recharge™ measuresyour recovery every night, and the FitSpark™ trainingguidegives you personalized workout
guidance based on yourreadiness. Polar Unite helps you relax and relieve stress with the Serene™guided breathing exercises, and you can connect Polar Unite to your phoneto use GPS. You can customizePolar Unite with different wristbands and watch face color themes. You can also useyour Unite duringPolar Club classes to broadcast your heart rate to thePolar Club system.
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 howwellyou slept compared to the indicators of agood night’s sleep based on the current sleep science. Comparing the components of the sleep score to your own usual level help you recognize which aspects of your daily routine may affect your sleep and may need adjusting.
Nightly Recharge™ is an overnight recovery measurement that shows you how well you recover from 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 the early hoursof your sleep (ANS charge). Both components are formed by comparing your last night to yourusuallevels from the past 28 days. Your watch automatically measuresboth sleep charge and ANS charge duringthe night. Based on what we've measured fromyou, you get personalized daily tipsin the PolarFlow app on exercise,and tips on sleep and regulating yourenergy levels on those particularly rough days.
The FitSpark™ training guide offers daily on-demand workouts easily available on your watch. The workouts are built to match yourfitness level, training history and your recovery and readiness, based on yourNightly 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 other optionsto choose from. You get amaximum of four suggestionsper day and there are 19 different workouts in total. Suggestions include workouts fromcardio, strength and supportive training categories.
Serene™ breathing exercise is a stress management tool that helps you to relax your body and calm down your mind. It guides you towards slow diaphragmatic breathingthat hasproven health benefits. During the breathingexercise your watch gives you biofeedback on the harmony between your breathing and your heart's beat-to-beat intervals. It tracks the time you spend in theserenity zones– the time when slow breathing has successfully driven your heart in abeneficial synchrony with therhythm of yourbreathing.
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 makesure to update the firmware whenevera newversion is available. The firmware updates enhancethe functionality of your watch through improvements.
6

TAKE FULL ADVANTAGE OF YOUR POLAR UNITE

You can use your watch straight from the box but for the full Polarexperience connect yourwatch to PolarFlow, our free app and web service.
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 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 duringthe day.

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 your training, track yourachievements,get guidanceand seeadetailed analysis of your training results, activity and sleep. Let all your friends know about your achievements, find fellowexercisers and get motivation from your socialtraining communities.
Find allthis at flow.polar.com
7

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 USB charging adapter that camein thebox. Align the pins of the USB charging adapter with the pins on the watchand snap the adapterinto place. Also make sure that you plug theUSB charging adapter in the right way around, i.e. the contacts on the Polar Unite USB charging adapter must face the contacts in your computer's USB port or in the USB charger. Please note that it may take a while for thecharging animation to appear on the display. Werecommend that you charge the battery beforeyou start using your watch. See Battery for detailed information on charging the battery.
Attach the USB charging adapterto the watch before connecting the adapterto the power supply. Don't leave the USB charging adapter connected to the power supply without the watch.
To set up your watch, choose your language and preferred setup method. 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 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 acomputer available. Thismethod requiresan internet connection.
8
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 firmwarefor 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 Polar Unite. In Flow you can also seea
detailed analysis of your training, activity and sleep data. See Using Polar Unite in stand-alonemode for
further information.
PolarUnite doesnot have a built-in GPS, but you can record the routes, speed and distance of your outdoor training sessionsby using yourmobile phone's GPS. To be able to use connected GPS,you need to do theset up on your phone (A).
9

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 phone matchesthe 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 USB charging adapter that came in 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 the button until you reach thesetting 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 theuniquePolar features at their best, it’s important that you do the setup laterin the Polar Flow web service or with the Polar Flow mobileapp by following the steps in option Aor B.

USING POLAR UNITE IN STAND-ALONE MODE

You can use the Polar Unite in stand-alone modeby choosing thesetup from the watch option when taking it into use for the first time. If you useyour PolarUnite in stand-alone mode, your watch is not connected with PolarFlow. Note that somefeatures require the watch to be connected to PolarFlow, and arenot available in stand-alonemode. To make sure you get to enjoy yourwatch and theuniquePolar features at their best, we recommend that you do the setup laterin the PolarFlow web service or with the Polar Flowmobile app.

FEATURES THAT ARE NOT AVAILABLE IN STAND-ALONE MODE

l Firmware updates for yourwatch l Connected GPS via mobile phone l Personaltraining targets
10
l PolarRunning program l Activity benefit l Training benefit l Phone notifications l Adding new sport profiles to your watch l Manual adjustment of speed zones
POLAR FLOW PROVIDES A DETAILED ANALYSIS OF YOUR TRAINING, ACTIVITY AND SLEEP DATA
l You'llget a summary of your training session on your watch right after you've stopped training. More detailed and
illustrated analysis is available in the Polar Flow app orin the Polar Flow web service.
In stand-alone mode your watch shows your training sessions for the last 14 days. You can open these by tapping the Latest training session watch face. In typical usemaximum 30 training sessions fit into the 14 day memory. If you connect your watch with Polar Flow, all training sessions you have recorded with your watch will besaved and you are ableto access themin Polar Flowlateron.
l You can see your progress towardsyour daily activity goal, steps taken so far,active timeand calories you have
burned from your watch. In Polar Flow you can also seehow much time you have spent in different activity intensity levels and follow your weekly and monthly activity status in a clear, visual format. Fromthe Activity timeline view in Polar Flow web serviceyou caneasily seeall of your daily activity and health benefits with just one glimpse.
l The Nightly Recharge status on your watch tells you how restorative last night was. You can compareand analyze
your Nightly Recharge details from different nights in the Polar Flow app.
l You can see your sleep score and sleep details from your watch for theprevious night and how they compare to
your 28 day average values. In PolarFlow app you can analyzeyour sleep habits on aweekly basis through detailed viewsof your sleep score, sleep structureand sleep rhythm. Sleep report in Polar Flow web servicegives you along­term viewto your sleep patterns. You can choose to view your sleep details for a 1-month, 3-month or 6-month period.
l Only the latest Fitness test result is shown on thewatch. In Polar Flow web service you can see allyour test results
and how your fitnesslevel has changed over time.

HOW TO WEAR THE POLAR UNITE WRISTBAND

1. Push the pin into the hole.
2. Slide the excessstrap underneath.
To measure wrist-based heart rate accurately during training or while trackingyour sleep makesure that you wear the watch correctly.
11
Seedetailed instructionsfor changing the wristband from Changeable wristbands.
12

BUTTON FUNCTIONS AND TOUCH DISPLAY

You watch has one button that has different functionalities depending on the situation of use. Seethetable below to find out what functionalitiesthe button has in different modes.
Time view Menu Pre-training mode During training
Enterthe menu
Press and hold to start pairing and syncing
Return to the previous level
Leave settings unchanged
Return to time view
Illuminate the display
Pause training by pressing once. Tap the display to continue.
To stop the session, press
Illuminate the display
Press and hold for 10
Cancelselections
Illuminate the display
and hold when paused.
Illuminate the display
seconds to restart watch

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 use it while wearing gloves.
Display brightnesscan't be adjusted by the user.

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 more information, see Phonenotifications.

BACKLIGHT ACTIVATION GESTURE

The backlight is automatically switched on when you turn your wrist to look at the watch.
13

WATCH FACES

The Polar Unite watch faces tell you a lot morethan just the time. You'll get the most timely and relevant information right on the watch face,includingyour activity status, yourheart rate, latest training sessions, Nightly rechargestatus and FitSpark on-demand training suggestions. You can scroll through the watch facesby swiping left or right and open a more detailed view by tapping the watch face.
You can choosebetween an analogue and a digitaldisplay in Watch settings.
Note that the watch faces and their contents cannot be edited, but you can change the watch face color
theme.
Time
Basicwatch face with time and date.
Activity
The graph bar around the watch faceand the percentagebelow the time and date show your progress towards your 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
minimum metabolicactivity required to maintain life).
For moreinformation, see 24/7 Activity tracking.
14
Heart rate
When usingthe Continuous heart rate featureyour watch continuously measures your heart rate and displays it on the Heart rate watch face.
When usingthe Continuousheart rate feature, you can also follow what arethe highest and lowest heart rate readingsof your day and you can check what yourlowest heart rate reading wasduring theprevious 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 faceand you'llsee your current heart rate by tapping the display. Return to the Heart rate watch faceby pressingthe button.
15
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 swiping up/down, and then tap thedisplay to open the summary. For more information,see
Training summary.
Nightly Recharge watch face
When you wakeup you can seeyour Nightly Recharge status. Nightly Rechargestatus 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 hoursof your sleep (ANS charge) and how well you slept (sleep charge). Tap ANS charge details or Sleep charge details for more information.
FitSpark watch face
For moreinformation, see Nightly Recharge™ recovery measurement orSleep Plus Stages™
sleep tracking.
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.
16

CHANGING THE WATCH FACE COLOR THEME

You can customize your Polar Unite by choosing adifferent watch facecolors from a set of pre-defined options. Available colorthemes are red, orange, yellow, green,blue,purple and pink.
To change the watch face colortheme, go to Settings > Watch settings > Watch face > Digital/Analog > Color theme.
Note that the watch faces and their contents cannot be edited apart fromchanging the watch facecolor theme.

BACKLIGHT ACTIVATION

BACKLIGHT ACTIVATION GESTURE

The backlight is not constantly on to save the battery of your device. The backlight is automatically switched on when you turn your wrist to look at the watch. It is not possibleto set the backlight always on apart fromduring training sessions.
17

DO NOT DISTURB FEATURE

The backlight activation gesture is disabled, when do not disturb is switched on. You can activate the backlight when Do not disturb is on by pressing the button. See Quick
settings for further information.

BACKLIGHT ALWAYS ON DURING TRAINING

To enable backlight always on during training:Swipe down from the top of the display to pull down the Quick settings menu. Tap the Backlight icon to select Always on orAutomatic. With always on selected the watch display will beilluminated
throughout your training session. Thebacklight setting willdefault back to automatic after you finish your training session.
Pleasenote that the always on selection willdrain your battery much faster than the default setting.

MENU

Enterthe menu by pressing the button and browse through themenu by swiping up or down. Confirm selections by tapping thedisplay, and return with the button.
Settings
Start training
From here you can start your training sessions. Tap the display to enter the pre-training modeand browse to the sport profile you want to use.
SeeStart a trainingsession for detailed instructions.
You can edit thefollowing settings on yourwatch:
l Physical settings l General settings l Watch settings
For moreinformation, see Settings.
In addition to the settings availableon your watch, you can edit Sport Profiles in the PolarFlow web service and app. Customize your watch with your favorite sports and theinformation you want to follow during your training sessions. See
Sport Profiles in Flow for more information.
Timers
18
In Timers you'll find astopwatch and a countdown timer.
Stopwatch
To start the stopwatch, tap first Stopwatch and then . To add a lap, tap the lap icon
. To pause the stopwatch, press the button.
Countdown Timer
You can set thecountdown timer to count down froma preset time. Tap Set Timer, and set the countdown time, and tap to confirm. When completed, tap Start to start the countdown timer.
The countdown timer is added to the basicwatch face.
At the end of thecountdown, the watch notifiesyou by vibrating. Tap to restart the timer, or tap to cancel and return to the time view.
Duringtraining you can useinterval timerand countdown timer. Add thetimer viewsto training views inthe sport profilesettingsin Flow and sync the settings to your watch. For more information on using timers during training, see During
training.
Serene guided breathing exercise
19
Fitness Test

QUICK SETTINGS

Quick settings menu
First, tap Serene and then tap Start exercise to start the breathing exercise.
For moreinformation, see Serene™ guided breathing exercise.
To perform the fitness test, first tap Fitness Test, and then tap Relax and start the test.
For moreinformation, see Fitness Test with wrist-based heart rate.
During training
Swipe down from the top of the screen to pull down the Quick settings menu. Swipe left or right to browse and tap to choose alarm, screen lock, do not disturb featureorflight mode:
l Alarm: Tap the alarmicon to adjust alarmsettings. l Screen lock: Tap the screen lock icon to switch screen lock on. Pressthe BACK button
for 2 seconds to unlock thescreen.
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 from yourwatch. You can still useit, but you can't sync your data with the Polar Flow mobileapp or use it with any wireless accessories.
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 the watch display will be illuminated throughout your training session. The backlight setting will default back to automatic after you finish your training session. Pleasenote that the always on selection willdrain 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 thescreen.
20

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 Polar Flow mobile app as described in chapter Settingup your watch. If you did the setup for your watch with aphone, your watch has already been paired. If you did thesetup with a computer and would like to useyour watch with Polar Flowapp, pleasepair your watch and phone asfollows:

BEFORE PAIRING A PHONE:

l Download Flow app from the App StoreorGoogle Play. l Make sure your phonehas Bluetooth 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 your watch.
Android users: If you have severalFlow app compatible Polar devices in use, make sure you have chosen Polar Unite as the active devicein the Flowapp. Thisway the Flowapp knows to connect to your watch. In the Flow app, go to Devices and choosePolar Unite.
2. On your watch, press and hold the button 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 phone matchesthe 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.
21

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'san update availableand will guideyou through it. We recommend that you plug the watch into a power sourcebefore starting the update to ensureaflawless 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 updatesare downloaded via FlowSync.
To update the firmware:
1. Plug your watch into your computerwith the USB charging adapterthat came in the box. Align the pins of the USB charging adapter with the pins on thewatch and snap the adapter into place. Also make surethat you plug the USB charging adapter in the right way, i.e. the four pins on the Polar Unite USB charging adapter must face the four pins in your computer's USB port or in the USB charger.
2. 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.
22

SETTINGS

GENERAL SETTINGS

To view and edit yourgeneral settings, pressthe button in Time view, swipe down the menu and tap Settings and then 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 Vibrations l I wear my watch on 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 mobileapp 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 isset on, you will not get any notifications or call alerts. 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,
23
Русский, Suomi, Svenska, 简体 中文 , 日 本語 and Türkçe.

INACTIVITY ALERT

Set the inactivity alert On or Off.

VIBRATIONS

Set vibrations for scrolling menu itemsOn or Off.

I WEAR MY WATCH ON

Choose Left hand or Right hand.

ABOUT YOUR WATCH

Check thedevice ID of your watch, as well as the firmware version, HW model and the Polar Unite-specific 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 yourpersonal data from the watch. Tap the display to restart and tap again to confirm the restart. You can also restart your watch by pressing and holding the button for 10 seconds.

PHYSICAL SETTINGS

To view and edit yourphysical settings, press thebutton in Time view, swipe down the menu and tap Settings and then Physical settings.
It is important that you areprecise with the physical settings, especially when setting your weight, height, dateof birth and sex,as they have an impact on the accuracy of the measuring values, such as theheart rate zonelimits and calorie expenditure.
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.
24

TRAINING BACKGROUND

Training background is an assessment of your long-termphysical activity level. Select the alternative that best describes the overall amount and intensity of your physical activity duringthepast 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 perweek or
spend 1-3 hours per week in comparable physical activity, or your work requires modest 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 hoursper week 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 level fromthreeoptions and seehow 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. 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 levelfor 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 level for 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 yourpreferred sleep time to meet your individualneeds. By doing this, you’ll get accurate feedback on how much sleep you got in comparison to yourpreferred 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 physical exertion.The most accurate method for determining yourindividual HR stress test in a laboratory. HR and hereditary factors.
is used to estimate energy expenditure. HR
max
is also crucial when determining training intensity. It is individual and dependson age
max
is the highest numberof heartbeats per minute during maximum
max
is to perform a maximal exercise
max
25

RESTING HEART RATE

Yourresting heart rate isthe lowest numberof heartbeats perminute (bpm) when fully relaxed and without distractions. Yourage, fitness level, genetics, health status and sex affect the resting heart rate. Atypical valuefor 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 helps you to relax. Don’t do any strenuoustraining leading up to the measurement and make sure you’refully recovered from any activity. You should do the measurement more than once, preferably on consecutive mornings, and calculate your average restingheart rate.
26
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 Otherindoor.
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 the training summary for the valueof your lowest heart rate (HR min)—this is your restingheart rate. Update your resting heart rate to your physical settings in Polar Flow.
VO
2MAX
Set your VO
VO
(maximal oxygen uptake, maximalaerobic power) isthe maximal rate at which oxygen can beused by the body
2max
during maximal exercise; it is related directly to the maximalcapacity of theheart to deliver blood to the muscles. VO
2max
.
2max
can bemeasured or predicted by fitness tests (e.g. maximal exercisetests and submaximal exercisetests). You can use the
PolarFitness Test with wrist-based heart rate feature to estimate your VO
and update it to your physical settings.
2max

WATCH SETTINGS

To view and edit yourwatch settings, press thebutton in Timeview, swipedown the menu and tap Settings and then 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. You can access the alarmsettingsalso from the Quick settings menu.
When the alarm is set on, a clock icon is displayed in the time view.

WATCH FACE

Choose the watch face:
l Analog l Digital
To change the watch face colortheme, tap Watch face color theme.
Note that the watch faces and their contents cannot be edited apart fromchanging the watch facecolor theme.

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.
27
Loading...
+ 60 hidden pages
Buy Points How it Works FAQ Contact Us Questions and Suggestions Privacy Policy Cookie Policy Terms of Use