Grit X Pro User Manual

USER MANUAL

CONTENTS

Contents 2

Polar Grit X Pro User Manual 14

Introduction 14

Take full advantage of your Grit X Pro 15

Polar Flow App 15

Polar Flow web service 15

Get started 17

Setting up your watch 17

Option A: Set up with a mobile device and Polar Flow app 18

Option B: Set up with your computer 19

Option C: Set up from the watch 19

Button functions and gestures 19

Time view and menu 20

Pre-training mode 20

During training 21

Color touch display 21

View Notifications 21

Tap feature 21

Backlight activation gesture 21

Watch faces and menu 22

Watch faces 22

Menu 33

Settings 37

Quick settings menu 37

Pairing a mobile device with your watch 38

Delete a pairing 39

Updating the firmware 39

With phone or tablet 39

With computer 40

Settings 41

General settings 41

Pair and sync 42

Bike settings 42

Continuous HR tracking 42

Recovery tracking 42

Flight mode 43

Backlight brightness 43

Do not disturb 43

Phone notifications 43

Music controls 43

Units 43

Language 44

Inactivity alert 44

Vibrations 44

I wear my watch on 44

Positioning satellites 44

About your watch 45

Choose views 45

Watch face settings 46

Time & date 47

Time 47

Date 48

Date format 48

First day of week 48

Physical settings 48

Weight 49

Height 49

Date of birth 49

Sex 49

Training background 49

Activity goal 50

Preferred sleep time 50

Maximum heart rate 51

Resting heart rate 51

VO2max 52

Display icons 52

Restarting and resetting 53

Restart the watch 53

Reset the watch to factory settings 53

Reset to factory settings from the watch 53

Reset to factory settings via FlowSync software 53

Training 55

Wrist-based heart rate measurement 55

Wearing your watch when measuring heart rate from your wrist or tracking your sleep 55

Wearing your watch when not measuring heart rate from your wrist or tracking your sleep-

/Nightly recharge 56

Start a training session 57

Start a planned training session 58

Start a Multisport Training Session 59

Quick menu 59

During training 63

Browse the training views 63

Set timers 65

Interval Timer 66

Countdown Timer 67

Lock a Heart Rate, Speed or Power zone 67

Lock a heart rate zone 67

Lock a speed/pace zone 68

Lock a power zone 68

Mark a lap 68

Switch Sport During a Multisport Session 69

Training with a target 69

Change phase during a phased session 69

View training target information 70

Notifications 70

Pausing/Stopping a training session 70

Training summary 70

After training 70

Training data in Polar Flow App 75

Training data in Polar Flow Web Service 75

Features 76

Positioning satellites 76

Assisted GPS 76

A-GPS expiry date 77

Route Guidance 77

Route and elevation profiles 77

Total ascent and descent for planned routes 78

Adding a route to your watch 79

Start a training session with route guidance 79

Zoom 80

Change route on-the-fly 80

Back to start 80

Track back 81

Use track back 81

Zoom 82

Race pace 82

Strava Live Segments 83

Connect your Strava and Polar Flow accounts 84

Import Strava Segments to your Polar Flow account 84

Start a session with Strava Live Segments 84

Hill Splitter™ 86

Add the Hill Splitter view to a sport profile 86

Training with Hill Splitter 87

Hill Splitter summary 88

Detailed analysis in the Flow web service and app 88

Komoot 90

Connect your komoot and Polar Flow accounts 91

Sync komoot routes to your watch 91

Start a session with a komoot route 93

Smart Coaching 94

Training Load Pro 95

Cardio Load 95

Perceived Load 95

Muscle Load 96

Training Load from a single session 96

Strain and Tolerance 97

Cardio Load Status 97

Cardio load status on your watch 97

Long term analysis in the Flow app and web service 98

Recovery Pro 100

Get started with Recovery Pro 101

View your Recovery feedback 103

FuelWise™ 105

Training with Fuelwise 105

Smart carbs reminder 106

Manual carbs reminder 107

Drink reminder 107

Orthostatic Test 108

Performing the test 108

Orthostatic test with Recovery Pro 112

Running Performance Test 112

Performing the test 112

Test results 114

Detailed analysis in the Flow web service and app 116

Cycling Performance Test 117

Performing the test 118

Test results 119

Detailed analysis in the Flow web service and app 120

Leg Recovery Test 121

Performing the test 122

Test results 122

Detailed analysis in the Flow web service and app 124

Running power from the wrist 125

Running power and muscle load 125

How running power is shown on your watch 126

Polar Running Program 128

Create a Polar Running Program 128

Start a running target 129

Follow your progress 129

Running Index 129

Short-term analysis 130

Long-term analysis 131

Training Benefit 133

Smart Calories 134

Continuous heart rate 135

Continuous heart rate on your watch 135

24/7 Activity tracking 137

Activity Goal 137

Activity data on your watch 138

Inactivity alert 138

Activity data in the Flow App and web service 139

Activity Guide 139

Activity Benefit 139

Nightly Recharge™ recovery measurement 141

ANS charge details in the Flow app 144

Sleep charge details in Polar Flow 145

For exercise 145

For sleep 145

For regulating energy levels 146

Sleep Plus Stages™ sleep tracking 147

Sleepwise™ 154

Daily Boost from sleep 155

Weekly sleep 157

Scientific background 158

Serene™ guided breathing exercise 160

Fitness Test with wrist-based heart rate 162

Before the test 163

Performing the test 163

Test results 163

Performing the test 164

Test results 164

Fitness level classes 165

Men 165

Women 165

VO2max 166

FitSpark™ daily training guide 166

During training 169

Sport Profiles 171

Heart Rate Zones 172

HR sensor mode 172

Turn on HR sensor mode 172

Stop sharing HR 173

Speed Zones 173

Speed zones settings 173

Training target with speed zones 174

During training 174

After training 174

Speed and distance from the wrist 174

Cadence from the wrist 174

Swimming Metrics 175

Pool swimming 175

Pool Length setting 176

Open water swimming 176

Measuring heart rate in water 176

Start a swimming session 177

During your Swim 177

After your Swim 178

Barometer 179

Altitude data when not training 180

Compass 180

Using the compass during a session 180

Using the compass outside of training sessions 181

Weather 181

Power save settings 183

Energy sources 185

Energy sources summary 185

Detailed analysis in the Flow mobile app 185

Phone notifications 186

Set phone notifications on 186

Do not disturb 186

View notifications 187

Music controls 187

From the watch face 187

During training 188

Changeable wristbands 188

Changing the wristband 188

Compatible sensors 188

Polar OH1 optical heart rate sensor 189

Polar Verity Sense 189

Polar H10 heart rate sensor 189

Polar H9 heart rate sensor 190

Polar Stride Sensor Bluetooth® Smart 190

Polar Speed sensor Bluetooth® Smart 191

Polar Cadence Sensor Bluetooth® Smart 191

Third-party Power sensors 191

Pairing sensors with your watch 191

Pair a heart rate sensor with your watch 191

Polar H9, Polar H10 192

Polar OH1+, Polar Verity Sense 192

Pair a stride sensor with your watch 193

Calibrate stride sensor 193

Pair a cycling sensor with your watch 194

Bike settings 194

Measuring wheel size 195

Calibrate cycling power sensor 196

Delete a pairing 196

Polar Flow 197

Polar Flow App 197

Training data 197

Activity data 197

Sleep data 197

Sport profiles 197

Image sharing 198

Start using the Flow app 198

Polar Flow Web Service 198

Diary 199

Reports 199

Programs 199

Sport profiles in Polar Flow 199

Add a sport profile 200

Edit a sport profile 201

Planning your training 203

Create a training plan with the Season Planner 203

Create a training target in the Polar Flow web service 204

Create a target based on a favorite training target 207

Sync the targets to your watch 208

Create a training target in the Polar Flow app 208

Favorites 211

Add a Training Target to Favorites: 211

Edit a Favorite 212

Remove a favorite 212

Syncing 212

Sync with Flow mobile App 212

Sync With Flow Web Service Via FlowSync 213

Important information 215

Battery 215

Charging the battery 216

Charging during training 217

Battery status and notifications 217

Caring for your watch 218

Keep your watch clean 218

Take good care of the optical heart rate sensor 218

Storing 219

Service 219

Precautions 219

Interference During Training 219

Health and training 220

Warning - Keep batteries out of reach of children 222

How to use your Polar product securely 222

Technical specification 223

Grit X Pro 223

Polar FlowSync Software 226

Polar Flow mobile application compatibility 226

Water resistance of Polar products 226

Regulatory information 227

Limited International Polar Guarantee 228

Disclaimer 229

POLAR GRIT X PRO

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-pro.

INTRODUCTION

Congratulations on your new Polar Grit X Pro!

For those who like to train outdoors and think of the world as their playground, Polar Grit X Pro is

designed to military-level standards with scratch-resistant sapphire glass and ultra-long battery

life, providing ultimate durability for the most demanding situations.

Explore the world and live for adventure with all-new navigation tools, always-on outdoor fea-

tures and Polar's ultimate training solutions. Water-resistant up to 100M with unrivaled GPS

accuracy and Polar Precision Prime™ wrist-based OHR tracking, it equips you with the toughest

watch out there so you can go wherever you heart takes you.

Polar Grit X Pro Titan edition and its ultra-strength 12% lighter aerospace titanium case equips

you with one of the most durable outdoor watches on the market. The ultra-long battery life will

not let you down, giving you up to 40 hours of battery life for training with full GPS and HR track-

ing and even up to 100 hours with power save options.

All-new navigation dashboards include an always-on altimeter, a compass and location coordin-

ates so you know exactly where you are and where you’re heading. The new daylight dashboard

gives you sunrise, sunset and twilight times. With the Track back feature you can navigate back

to your starting point via the same route you came. Track back allows you to get lost in the thrill

of adventure but never doubt that you will find your way back.

Polar Grit X Pro comes with all-new route and elevation profiles that help you outline your coming

adventure better and see your progress on the route. With route and elevation profiles you know

your current position, how much you’ve ascended or descended, and how much you still have left

to go. With the third-party app Komoot, you can plan your route for all adventures and easily

import the route to your Grit X Pro, and let turn-by turn guidance keep you on the right track. With

the FuelWise™ smart fueling assistant you'll learn how to refuel during your longer adventures.

Training Load Pro™ helps you see how much you’ve been training lately and how your training

sessions strain the different parts of your body so you can optimize your training.

With the Hill Splitter™ feature, you’ll know how you performed on the uphill and downhill sections

of your session. Hill Splitter automatically detects all uphills and downhills by using your speed,

distance and altitude data.

Polar Grit X Pro also comes with the fully automatic and intelligent Nightly Recharge™ and Sleep

Plus Stages™ features, which offer an easy and simple way to see how your body recovers from

training and stress so you can make optimal choices for the day ahead.

With the running and cycling performance tests you can test your performance and personalize

your heart rate, speed, and power zones. The leg recovery test tells you whether your legs are

ready for high intensity training. Not forgetting smart features such as weather reports, phone

notifications and music controls, Polar Grit X Pro allows you to go wherever your heart takes you.

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

PRO

You can use your watch straight from the box but for the full Polar experience connect your

watch to Polar Flow, our free app and web service.

POLAR FLOW APP

Get the Polar Flow app from the App Store

or Google Play

. Sync your watch with the Flow

app after training, and get an instant overview and feedback on your training results and per-

formance 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 com-

puter 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 train-

ing communities. To help long-term follow up, we’ve gathered all the test data in one place in the

Polar Flow web service. In the Tests- page you can see all the tests you’ve performed and com-

pare their results. You can see your long-term progress and easily view changes in your per-

formance.

Find all this 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. 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 con-

firm 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 com-

puter 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 bat-

tery status symbol

Press and hold to lock buttons and

touch display

Enter the

Return to

the previous

level

Leave set-

tings

unchanged

Cancel selec-

tions

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 the

information

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

Return to time view Start a training session Move

through

sports

list

DURING TRAINING

LIGHT BACK OK UP/DOWN

Illuminate the display

Press and hold to lock

buttons

Pause training by pressing

once

To stop the session, press

and hold when paused

Mark a lap

Continue training recording

when paused

Change

training

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 In time view, swipe up from the bottom of the display to view notifications.

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

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

from the bottom of the display to view 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 the watch.

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 the watch face. Choose which watch faces are shown on the display in time

view. You can choose from Time only, Daily activity, Cardio load status, Continuous HR track-

ing, Latest training sessions, Last night's sleep, FitSpark training guide, Weather, Weekly sum-

mary, Your name, Music controls, Location and Sunrise & sunset.

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.

Time only

Time and date. You can customize the watch style and color.

Find out more in Watch face settings.



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.

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 move-

ments are registered 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 main-

tain life).

For more information, see 24/7 Activity tracking.



Cardio Load Status

Cardio Load Status looks at the relation between your short term train-

ing 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 tracking (Recovery

Pro) 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 train-

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

days.

l Tolerance describes how prepared you are to endure cardio train-

ing. It shows your average daily cardio load from the past 28

days.

l Verbal description of your Cardio load status.

For more information, see Training Load Pro.



Heart rate

When using the Continuous Heart Rate feature your watch con-

tinuously 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 ses-

sion. 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 fea-

ture 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 sug-

gested 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



Weekly summary

View an overview of your training week. Your total training time

for the week split into different training zones is illustrated on

the display. Press OK to open more details. You’ll see distance,

training sessions, total calories and time spent in each heart

rate zone. In addition, you can view last week’s summary and

details as well as any sessions planned for next week.

Scroll down and press OK to view more information about a

single session.



Your name

Time, date and your name is displayed.



Music controls

Control music and media playing on your phone with your watch

when not training.

For more information, see Music controls



Location

View your current altitude and heading at a glance. Press OK to

see more details including your altitude profile for the past 6

hours, the coordinates of your last known location and the com-

pass.

To calibrate your current altitude choose Calibrate and the cal-

ibration method: I'll add my current altitude, Let my phone cal-

ibrate or Use watch location.

Choose Refresh to get the coordinates of your current location.

Your current location is based on GPSinformation.

In the compass view press OK to lock your current bearing. The

display will then show the deviation from your locked bearing in

red.

To calibrate the compass scroll all the way down and choose

Calibrate.



Sunrise & sunset

Check when the sun rises, sun sets and the length of day for

your current location. Press OK to see more details.

l Sunset - dusk

l Dawn - sunrise

l Length of day

Sunrise & sunset data is automatically updated via the Flow app

if you've paired your watch with it. You can also update it manu-

ally via GNSS by choosing Update.

Note that sunrise & sunset information can only be found from

the sunrise & sunset watch face.

The sunrise & sunset watch face view is illustrated differently

depending on whether you’re using the digital or analog watch

face. The analog watch face shows the sunrise & sunset inform-

ation for the next 12 hours and the digital watch face shows the

sunrise & sunset information for the next 24 hours.

You can change the watch face in Settings > Watch settings >

Watch face. Choose Analog or Digital. After changing the watch

face the Sunrise & sunset watch face view will also be updated.

Analog (12-hour view)

Digital (24-hour view)

Enter the menu by pressing BACK and browse through the menu by pressing UP or DOWN. Con-

firm selections with the OK button, and return with the BACK button.

Start training

From here, you can start your training sessions. Press OK to

enter the pre-training mode and browse to the sport profile you

want to use.

You can also enter the pre-training mode by pressing and hold-

ing OK in the time view.

See Start a training session for detailed instructions.

Serene guided breathing exercise

First, choose Serene and then choose Start exercise to start

the breathing exercise.

For more information, see Serene™ guided breathing exercise.

Strava LiveSegments

Strava live segments

View information about the Strava segments synced to watch. If

you haven’t connected your Flow account with a Strava account

or haven’t synced any segments to your watch, you can also

find guidance here.

For more information see Strava live segments.

Fueling

Stay energized throughout your session with the FuelWise™ fuel-

ing assistant. FuelWise™ includes three reminders that remind

you to refuel and help you maintain adequate energy levels dur-

ing your long sessions. These are Smart carbs reminder,

Manual carbs reminder and Drink reminder.

For more information see Fuelwise

Timers

In Timers you'll find a stopwatch and countdown timer.

Stopwatch

To start the stopwatch, press OK. To add a lap, press

OK. To pause the stopwatch, press BACK.

Countdown Timer

You can set the countdown timer to count down from

a preset time. Choose Set Timer, and set the count-

down time, and press OK to confirm. When com-

pleted, choose Start and press OK to start the

countdown timer.

The countdown timer is added to the basic watch

face with time and date.

At the end of the countdown, the watch notifies you

by vibrating. Press OK to restart the timer, or press

BACK to cancel and return to the time view.

During training you can use interval timer and

countdown timer. Add the timer views to training

views in the sport profile settings in Flow and sync

the settings to your watch. For more information on

using timers during training, see

During training

Watch face views

Choose which watch faces are shown on the display in time

view. You can choose from Time only, Daily activity, Cardio

load status, Continuous HR tracking, Latest training sessions,

Last night's sleep, FitSpark training guide, Weather, Weekly

summary, Your name, Music controls, Location and Sunrise &

sunset.

You need to choose at least one view.

Tests

In Tests you'll find Orthostatic test, Leg recovery test, Cycling

test, Running test and Fitness test

Orthostatic test

You can take the Orthostatic test (H10 heart rate sensor

needed), view your latest results compared to your average and

reset the test period.

See Orthostatic test for detailed instructions.

Leg recovery test

The Leg Recovery Test tells you whether your legs are ready for

high intensity training in just a couple of minutes without any

specialist equipment – all you need is your watch.

For more information see Leg Recovery Test.

Cycling test

The Cycling Performance Test allows you to personalize your

power zones and tells you your personal functional threshold

power. Cycling power sensor required.

For more information see Cycling Performance Test.

Running test

The Running Performance Test helps you keep track of your pro-

gress and personalize your heart rate, speed and power zones.

For more information see Running Performance Test.

Fitness Test

Measure your fitness level easily with wrist-based heart rate

while you lie down and relax.

For more information, see Fitness Test with wrist-based heart

rate.

Settings

SETTINGS

You can edit the following settings on your watch:

l General settings

l Watch face settings

l Choose views

l Time & date

l Physical settings

In addition to the settings available on your watch, you can

edit Sport Profiles in the Polar Flow web service and app. Cus-

tomize your watch with your favorite sports and the information

you want to follow during your training sessions. See Sport Pro-

files in Flow for more information.

QUICK SETTINGS MENU

Swipe down from the top of the display in time view to pull down the

Quick settings menu.

Swipe left or right to browse and tap to choose a feature.

Tap to customize what features you want to see in the quick set-

tings menu. Choose from Alarm, Countdown timer, Do not disturb and

Flight mode.

l Alarm: Set alarm repetition: Off, Once, Monday to Friday or

Every day. If you choose Once, Monday to Friday or Every day,

also set the time for the alarm.

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

l Countdown timer: Choose Set Timer, and set the countdown

time, and press OK to confirm. When completed, choose Start

and press OK to start the countdown timer.

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 activ-

ation 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 com-

munication 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 cre-

ated 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 Pro 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 Pro.

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 to 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.

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 PHONE OR TABLET

You can update the firmware with your phone if you're using the Polar Flow mobile app to sync

your training and activity data. The app will let you know if there's an update available and will

guide you through it. We recommend that you plug the watch into a power source before starting

the update to ensure a flawless update operation.

The wireless firmware update may take up to 20 minutes, depending on your con-

nection.

WITH COMPUTER

Whenever a new firmware version is available, FlowSync will notify you when you connect the

watch to your computer. The firmware updates are downloaded via FlowSync.

To update the firmware:

1. Plug your watch into your computer with the 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. The New firmware is installed (this may take up to 10 minutes), and the watch

restarts. Please wait until the firmware update has been finalized before you detach the

watch from your computer.

SETTINGS



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



• Recovery tracking



• Flight mode



• Backlight brightness



• Do not disturb



• Phone notifications



• Music controls



• 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.

RECOVERY TRACKING

Choose how to track your recovery.

Use Recovery Pro for specific guidance on balancing your training load and recovery, based on

Orthostatic tests and recovery questions. When set on the watch asks you to schedule an Ortho-

static test for at least three days a week. Choose the days, and choose Save. For information,

see Recovery Pro.

Choose Nightly Recharge for automatic recovery tracking and tips, based on overnight meas-

urements. The watch asks you to turn on the Continuous heart rate tracking feature if it's not on

already. Continuous heart rate tracking needs to be enabled for Nightly Recharge to function.

Choose On 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.

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.

BACKLIGHT BRIGHTNESS

Choose High, Medium, Low or Only with light button. This setting only affects brightness of the

backlight activation gesture and the automatic backlight that is lit when pressing any button. The

backlight brightness of the LIGHT button is not affected, it cannot be changed.

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 activ-

ation gesture and sounds are also disabled.

PHONE NOTIFICATIONS

Set phone notifications Off or On, when not training. Notifications are available when not train-

ing and during training sessions.

MUSIC CONTROLS

Set music controls on for the training display and/or watch face. For more information see

Music controls.

UNITS

Choose metric (kg, cm) or imperial (lb, ft). Set the units used to measure weight, height, dis-

tance and 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, Eesti, English, Español, Français, Itali-

ano, 日本語 , Magyar, Nederlands, Norsk, Polski, Português, 简体中文 , Русский, Slovenščina,

Suomi, Svenska or Türkçe.

INACTIVITY ALERT

Set the inactivity 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

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.

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 watch-specific regulatory labels. Restart your watch, turn it off or reset all data and settings

on it.

Restart: If you experience problems with your watch, you can try restarting it. Restarting the

watch will not delete any of the settings or your personal data from the watch.

Turn off: Turn your watch off. To turn it back on press and hold the OK button.

Reset all data and settings: Reset the watch back to factory settings. This will erase all data and

settings on your watch.

CHOOSE VIEWS

The watch faces tell you a lot more than just the time. You'll get the most timely and relevant

information right on the watch face. Choose which watch faces are shown on the display in time

view.

Go to Settings > Choose views and pick from:

l Time only

l Daily activity

l Cardio load status

l Current heart rate / Continuous HR tracking

l Latest training sessions

l Nightly Recharge / Last night's sleep

l FitSpark training guide

l Weather

l Weekly summary

l Your name

l Music controls

l Location

l Sunrise & sunset.

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.

WATCH FACE SETTINGS

In Settings > Watch face you can choose between analogue and digital display and customize

the watch style and color.

First choose Digital or Analog. Then choose the style.

Under Digital you'll find Symmetry, Minutes in middleSmall seconds and Seconds in circle.

Symmetry

Minutes in middle

Small seconds

Seconds in circle

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

Classic

Art deco

Lollipop

Pearl

Choose the color theme for your watch face. The available colors are red, orange, yellow, green,

blue, purple, pink and peach.

Note that for the DigitalSymmetry option you cannot change the color.

TIME & DATE

To view and edit your time & date settings, go to Settings > Time & date

TIME

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

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

from the service.

DATE

Set the date.

DATE FORMAT

Set the Date format, you can choose mm/dd/yyyy, dd/mm/yyyy, yyyy/mm/dd, dd-mm-yyyy,

yyyy-mm-dd, dd.mm.yyyy or yyyy.mm.dd.

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

service.

FIRST DAY OF WEEK

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

When syncing with the Flow app and web service, the week's starting day is automatically

updated from the service.

PHYSICAL SETTINGS

To view and edit your physical settings, go to Settings > Physical settings. It is important that

you are precise with the physical settings, especially when setting your weight, height, date of

birth and sex, as they have an impact on the accuracy of the measuring values, such as the heart

rate zone limits and calorie expenditure.

In Physical settings you'll find:



• Weight



• Height



• Date of birth



• Sex



• Training background



• Activity goal



• Preferred sleep time



• Maximum heart rate



• Resting heart rate



• VO

2max

WEIGHT

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

HEIGHT

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

DATE OF BIRTH

Set your birthday. The order in which the date settings are depends on which time and date

format you have chosen (24h: day - month - year/12h: month - day - year).

SEX

Select Male or Female.

TRAINING BACKGROUND

Training background is an assessment of your long-term physical activity level. Select the altern-

ative that best describes the overall amount and intensity of your physical activity during the

past three months.



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

or heavy physical activity, e.g. you walk only for pleasure or exercise hard enough to cause

heavy breathing or perspiration only occasionally.



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

or 3-6 miles per week or spend 1-3 hours per week in comparable physical activity, or your

work requires modest physical activity.



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

e.g. you run 20-50 km/12-31 miles per week or spend 3-5 hours per week in comparable phys-

ical activity.



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

you may sometimes take part in mass sports events.



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

exercise to improve performance for competitive purposes.



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

to improve your performance for competitive purposes.

ACTIVITY GOAL

Daily activity goal is a good way to find out how active you really are in your everyday life.

Choose your typical activity level from three options and see how active you need to be to reach

your daily activity goal.

The time you need to complete your daily activity goal depends on the level you have chosen and

the intensity of your activities. Age and gender also affect the intensity you need to reach your

daily activity goal.

Level 1

If your day includes only a little sports and a lot of sitting, commuting by car or public transport

and so on, we recommend you pick this activity level.

Level 2

If you spend most of your day on your feet, perhaps due to the type of work you do or your daily

chores, this is the right activity level for you.

Level 3

If your work is physically demanding, you’re into sports or otherwise tend to be on the move and

active, this is the activity level for you.

PREFERRED SLEEP TIME

Set Your preferred sleep time to define how long you aim to sleep every night. By default, it is

set to the average recommendation for your age group (eight hours for adults from 18 to 64

years). If you feel that eight hours of sleep is too much or too little for you, we recommend you

adjust your preferred sleep time to meet your individual needs. By doing this, you’ll get accurate

feedback on how much sleep you got in comparison to your preferred sleep time.

MAXIMUM HEART RATE

Set your maximum heart rate, if you know your current maximum heart rate value. Your age-pre-

dicted maximum heart rate value (220-age) is displayed as a default setting when you set this

value for the first time.

max

is used to estimate energy expenditure. HR

max

is the highest number of heartbeats per

minute during maximum physical exertion.The most accurate method for determining your indi-

vidual HR

max

is to perform a maximal exercise stress test in a laboratory. HR

max

is also crucial

when determining training intensity. It is individual and depends on age and hereditary factors.

To find out your maximum heart rate you can take the Running Performance Test.

RESTING HEART RATE

Your resting heart rate is the lowest number of heartbeats per minute (bpm) when fully relaxed

and without distractions. Your age, fitness level, genetics, health status and sex affect the rest-

ing heart rate. A typical value for an adult is 55–75 bpm, but your resting heart rate can be sig-

nificantly lower than that, for example, if you’re very fit.

It’s best to measure your resting heart rate in the morning after a good night’s sleep, right after

you wake up. It’s OK to go to the bathroom first if it helps you to relax. Don’t do any strenuous

training leading up to the measurement and make sure you’re fully recovered from any activity.

You should do the measurement more than once, preferably on consecutive mornings, and cal-

culate your average resting heart rate.

To measure your resting heart rate:

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

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

example Other indoor.

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

uring.

4. Stop the training session on your Polar device. Sync the wearable with the Polar Flow app or

web service and check the training summary for the value of your lowest heart rate (HR

min)—this is your resting heart rate. Update your resting heart rate to your physical settings in

Polar Flow.

2MAX

Set your VO2

max

VO2

max

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

can be used by the body during maximal exercise; it is related directly to the maximal capacity of

the heart to deliver blood to the muscles. VO2

max

can be measured or predicted by fitness tests

(e.g. maximal exercise tests and submaximal exercise tests). To find out your VO2

max

you can

take the Running Performance Test or the Cycling Performance Test.



DISPLAY ICONS

Flight mode is on. Flight mode cuts off all wireless communication from your

watch. You can still use it, but you can't sync your data with the Polar Flow

mobile app or use it with any wireless accessories.

Do not disturb mode is on. When do not disturb is switched on, the watch will

not vibrate when you receive notifications or calls (the red dot will still appear

at the bottom left of the display). Also, the backlight activation gesture is dis-

abled.

When do not disturb is switched on, the watch will not vibrate when you

receive notifications or calls (the red dot will still appear at the bottom of the

display). Also, the backlight activation gesture is disabled.

Alarm is set. You can set the alarm in the quick settings menu.

Your paired phone is disconnected and you have notifications and/or music

controls turned on. Check that your phone is within Bluetooth range from your

watch and Bluetooth is enabled on your phone.

Button lock is on. You can unlock the buttons by pressing and holding the

LIGHT button.

RESTARTING AND RESETTING

If you experience problems with your watch, try restarting it first. Restarting the watch will not

delete any of the settings or your personal data from the watch.

RESTART THE WATCH

1. On your watch, press the BACK button, and go to Settings > General settings > About your

watch.

2. Scroll all the way down and choose Restart your watch.

RESET THE WATCH TO FACTORY SETTINGS

If restarting your watch didn't help, you can reset the watch back to factory settings. Note that

resetting the watch back 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. All data that you have synced

from your watch to your Flow account is safe.

RESET TO FACTORY SETTINGS FROM THE WATCH

1. On your watch, press the BACK button, and go to Settings > General settings > About your

watch.

2. Scroll all the way down and choose Reset all data and settings.

RESET TO FACTORY SETTINGS VIA FLOWSYNC SOFTWARE

1. Go to flow.polar.com/start and download and then install the Polar FlowSync data transfer

software onto your computer.

2. Connect your watch to the computer’s USB port with the cable.

3. Open settings in FlowSync.

4. Choose the Factory Reset button.

5. If you use Flow app to sync, check the list of paired Bluetooth devices on your phone, and

remove your watch from the list if it's there.

After resetting back to factory settings you need to set up your watch again, either via mobile or

computer. Just remember to use the same Polar account in the setup you've used before reset-

ting.

TRAINING

WRIST-BASED HEART RATE

MEASUREMENT

Your watch measures your heart rate from the wrist with the Polar Precision Prime™ sensor

fusion technology. This new heart rate innovation combines optical heart rate measurement with

skin contact measurement, ruling out any disturbances to the heart rate signal. It tracks your

heart rate accurately even in the most demanding conditions and training sessions.

Although there are many subjective clues as to how your body is doing during exercise (per-

ceived exertion, breathing rate, physical sensations), none of them are as reliable as measuring

heart rate. It is objective and affected by both internal and external factors—meaning that you

will have a dependable measure of your physical state.

WEARING YOUR WATCH WHEN MEASURING HEART

RATE FROM YOUR WRIST OR TRACKING YOUR SLEEP

To measure wrist-based heart rate accurately during training, when using the Continuous heart

rate and Nightly Recharge features or while tracking your sleep with Sleep Plus Stages make

sure that you wear the watch correctly:

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

the picture below).

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

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

check that the wristband is not too loose is if you push the wristband lightly up from both

sides of your arm and make sure the sensor doesn’t lift from your skin. When pushing the

wristband up you shouldn't see the LED light shining from the sensor.

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

minutes prior to starting the heart rate measurement. Also it's a good idea to warm up the

skin if your hands and skin get cold easily. Get the blood going before starting your session!

During training you should slide the Polar device further up from the wrist bone and

wear the wristband a bit more tightly to try to minimize any extra moving of the device.

Give your skin a few minutes to adapt to the Polar device before starting a training ses-

sion. After the training session, loosen the wristband a bit.

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

prevent accurate readings.

In sports where it's more challenging to keep the sensor stationary on your wrist or where you

have pressure or movement in muscles or tendons near the sensor, we recommend using a Polar

heart rate sensor with a chest strap if you’re looking for supreme accuracy in your training. Your

watch is compatible with Bluetooth® heart rate sensors, like Polar H10. The Polar H10 heart rate

sensor is more responsive to rapidly increasing or decreasing heart rate, so it’s the ideal option

also for interval type of training with quick sprints.

To maintain the best possible performance of the wrist-based heart rate measurement,

keep your watch clean and prevent scratches. After a sweaty training session, we

recommend that you wash the watch under running water with a mild soap and water

solution. Then wipe it dry with a soft towel. Let it fully dry before charging.

WEARING YOUR WATCH WHEN NOT MEASURING HEART

RATE FROM YOUR WRIST OR TRACKING YOUR

SLEEP/NIGHTLY RECHARGE

Loosen the wristband a bit for a more comfortable fit and to let your skin breathe. Wear the

watch just as you would wear a normal watch.

Every once in a while it’s a good idea to let your wrist have a breather, especially if you

have sensitive skin. Take off your watch and recharge it. This way both your skin and

your watch can have a rest, and be ready for your next training event.

START A TRAINING SESSION

1. Wear your watch and tighten the wristband.

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

main menu and choose Start training

From the pre-training mode, you can access quick menu by tapping

the icon or with the LIGHT button. The options displayed in the

quick menu depend on the sport you have chosen and whether you

are using GPS.

You can, for example, choose a favorite training target or route you

want to perform and add timers to your training views. Power save

options are also set on from here. For more information, see Quick

menu.

After your choice the watch returns to the pre-training mode.

3. Browse to your preferred sport.

4. Stay in the pre-training mode until the watch has found your heart rate and the GPS satellite

signals (if applicable to your sport) to make sure your training data is accurate. To catch GPS

satellite signals, go outdoors and away from tall buildings and trees. Keep your watch still

with the display upwards and avoid touching the watch during the GPS signal search.

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

matically start searching for the sensor signal as well.

~ 38h Estimated training time with current settings.

By using power save settings, the estimated training time

can be extended.

The circle around the GPS icon will turn orange when

the minimum amount of satellites (4) needed for the GPS fix

are found. You can start your session but for better accuracy

wait until the circle turns green.

The circle around the GPS icon will turn green when

enough satellites required for good accuracy have been

found. The watch notifies you with a sound and vibration.

The watch has found your heart rate when your heart

rate is shown.

When you're wearing a Polar heart rate sensor that's

paired with your watch, the watch automatically uses the

connected sensor to measure your heart rate during training

sessions. A blue circle around the heart rate symbol indic-

ates that your watch uses the connected sensor to measure

your heart rate.

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

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

START A PLANNED TRAINING SESSION

You can plan your training and create detailed training targets in the Polar Flow app or the Polar

Flow web service and sync them to your watch.

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

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

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

3. Press OK to view the target information.

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

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

can start training.

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

more information.

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

START A MULTISPORT TRAINING SESSION

Multisport allows you to include multiple sports in one training session, and seamlessly switch

between sports without interrupting your training recording. During a multisport training session

your transition times between sports are automatically monitored, allowing you to see how long

it took you to switch from one sport to another.

There are two different ways to perform a multisport training session: fixed multisport and free

multisport. In a fixed multisport (multisport profiles in the Polar sports list) like triathlon, the

order of the sports is fixed, and they must be performed in that specific order. In free multisport,

you can choose what sports you perform and in which order you perform them by selecting them

from the sport list. You can also switch back and forth between sports.

Before starting a multisport training session, make sure that you have set the sport profile set-

tings for each of the sports that you are going to use for the training session. For more inform-

ation, see Sport profiles in Flow.

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

file. Choose Triathlon, Free multisport or any other multisport profile (can be added in the

Flow web service).

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

can start training.

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

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

QUICK MENU

You can access the quick menu from pre-training mode, during a session when paused and dur-

ing transition mode in multisport sessions. In pre-training mode it can be accessed by tapping

the icon or with the LIGHT button. In pause and transition mode it can only be accessed with the

LIGHT button.

The options displayed in the quick menu depend on the sport you have chosen and whether you

are using GPS.



Power save settings:

The power save settings allow you to extend your training time by changing the

GPSrecording rate, setting Wrist-based heart rate off and using the Screen

saver. These settings let you optimize battery usage and get more training time

for extra long sessions or when the battery is running low.

For more information, see Power save settings



Backlight:

Set the Backlight always on feature On or Off. With always on chosen the watch

display will be illuminated throughout your training session. The backlight setting

will default back to Off after you finish your training session. Please note that the

always on setting will drain your battery much faster than the default setting.



Calibrate compass;

Follow the instructions on the display to calibrate the compass.



Our suggestions:

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



Pool length:

When using the Swimming/Pool swimming profile, it’s important that you choose

the correct pool length, as it affects pace, distance and stroke calculation, as well

as your SWOLF score. Press OK to access the Pool length setting and change the

previously set pool length if necessary. The default lengths are 25 meters, 50

meters and 25 yards, but you can also set it manually to a custom length. The min-

imum length that can be chosen is 20 meters/yards.

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

menu.



Calibrate power sensor:

If you have paired a third-party cycling power sensor with your watch, you can cal-

ibrate the sensor from the quick menu. First, choose one of the cycling sport pro-

files and wake up the transmitters by rotating the cranks. Then choose Calibrate

power sensor from the quick menu and follow the on-screen instructions to cal-

ibrate your sensor. For calibration instructions specific to your power sensor, see

the manufacturer's instructions.



Calibrate stride sensor:

There are two ways to manually calibrate your stride sensor via the quick menu.

Choose one of the running sport profiles and then choose Calibrate stride sensor

> Calibrate by running or Calibration factor.

l Calibrate by running: Start the training session and run a distance you

know. The distance has to be more than 400 meters. When you have ran the

distance, press OK to take a lap. Set the actual distance you have ran and

press OK. The calibration factor is updated.

Please note that interval timer cannot used during the calibration. If you

have set the interval timer on, the watch will ask you to turn it off to enable

manual stride sensor calibration. You can turn the timer on from the pause

mode quick menu after calibration.

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

which gives you accurate distance.

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

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

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



Favorites:

In Favorites you'll find training targets that you have saved as favorites in the

Flow web service, and sync it to your watch. Choose a favorite training target you

want to perform. After your choice, the watch returns to the pre-training mode

where you can start the training session.

For more information, see Favorites.



Race pace:

The Race Pace feature helps you keep a steady pace and achieve your target time

for a set distance. Define a target time for the distance - 45 minutes for a 10k run

for example and follow how far behind or ahead you are compared to your pre-set

target. You can also check what the steady pace/speed to meet your target is.

Race Pace can be set on your watch. Just choose the distance and target dur-

ation and you’re ready to go. You can also set a Race Pace target in the Flow web

service or app, and sync it to your watch.

For more information, see Race Pace.



Interval timer:

You can set time and/or distance based interval timers to precisely time work and

recovery phases in your interval training sessions.

To add interval timer to your training views for the session, choose Timer for this

session > On. You can use a previously set timer or create a new timer by return-

ing to the quick menu and choosing Interval timer > Set interval timer:

1. Choose Time-based or Distance-based: Time-based: Define minutes and

seconds for the timer and press OK. Distance-based: Set the distance for the

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

OK.

2. When completed, the watch returns to pre-training mode where you can start

the training session. The timer starts when you start the training session.

For more information, see During Training.



Countdown timer:

To add countdown timer to your training views for the session, choose Timer for

this session > On. You can use a previously set timer or create a new timer by

returning to the quick menu and choosing Countdown timer > Set timer. Set the

countdown time, and press OK to confirm. When completed, the watch returns to

pre-training mode where you can start the training session. The timer starts when

you start the training session.

For more information, see During Training.



Routes:

In Routes, you'll find the routes that you have saved as favorites in the Flow web

service Explore view or in the analysis view of your training session, and synced to

your watch. Komoot routes are also found here.

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

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

direction or Mid-route to reverse direction.

For more information, see Route Guidance.

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

for the sport profile.



Back to start:

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

add the Back to start view to your training views of the current training session,

choose Back to start on, and press OK.

For more information, see Back to start.

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

When you choose a training target for your session, the Favorites and Routes options are

crossed out in the quick menu. This is because you can only choose one target for the session.

And if you choose a route for your session, the Back to start feature will be crossed out in the

quick menu because Routes and Back to start features cannot be chosen at the same time. To

change the target, choose the crossed out option and you will be asked if you want to change

your target or route. Confirm with OK to choose another target.

DURING TRAINING

BROWSE THE TRAINING VIEWS

During training you can browse through the training views with UP/DOWN. Note that the avail-

able training views and the information you see on the training views depend on the sport you've

chosen and on your edit of the chosen sport profile.

You can add sport profiles on your watch and define the settings for each sport profile in the

Polar Flow app and web service. You can create tailored training views for each sport you do and

choose what data you want to follow during your sessions. For more information, see Sport pro-

files in Flow.

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

Your heart rate and the heart rate ZonePointer

Distance

Duration

Pace/Speed

Your heart rate and the heart rate ZonePointer

Duration

Calories

Ascent

Your current altitude (press OK to calibrate altitude manually)

Descent

Distance of current segment (flat, uphill or downhill)

Ascent/descent

Speed/Pace

Uphill/downhill count

Your bearing

Cardinal directions

Maximum heart rate

Heart rate graph and your current heart rate

Average heart rate

Maximum power

Power graph and your current power

Average power

Time of day

Duration

SET TIMERS

Before you can use timers during training, you need to add the timers to your training views. You

can do this either by setting the timer view on for your current training session from the Quick

menu or by adding the timers to the training views of the sport profile in the Flow web service

sport profile settings and syncing the settings to your watch.

See Sport Profiles in Flow for more information.



INTERVAL TIMER

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

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

below.

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

the timer as follows:

1. Browse to the Interval timer view and press and hold OK. Choose Start to use a previously

set timer or create a new timer in Set interval timer:

2. Choose Time-based or Distance-based: Time-based: Define minutes and seconds for the

timer and press OK. Distance-based: Set the distance for the timer and press OK.

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

4. When completed, choose Start to start the interval timer. At the end of each interval, the

watch notifies you by vibrating.

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

COUNTDOWN TIMER

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

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

below.

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

as follows:

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

2. Choose Start to use a previously set timer or choose Set countdown timer to set a new count-

down time. When completed, choose Start to start the countdown timer.

3. At the end of the countdown, the watch notifies you by vibrating. If you want to restart the

countdown timer, press and hold OK and choose Start.

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

LOCK A HEART RATE, SPEED OR POWER ZONE

With the ZoneLock feature you can lock the zone you’re currently in based on heart rate,

speed/pace or power, and make sure you stay in the chosen zone during training without having

to check your watch. If you go outside the locked zone during training, your watch notifies you

with a vibration.

The ZoneLock feature for heart rate, speed/pace and power zones must be set on for each sport

profile individually. You can set it on in the Flow web service sport profile settings under the

Heart rate, Speed/Pace or Power settings.

In order to use ZoneLock to lock your speed/pace or power zone, you will also need to add the

fullscreen Speed/pace graph or Power graph view to the training views of the sport profile.

LOCK A HEART RATE ZONE

To lock the heart rate zone you are currently in, press and hold OK in the fullscreen HR graph

view or in any of the views that are editable in Flow.

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

LOCK A SPEED/PACE ZONE

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

Speed/pace graph view .

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

LOCK A POWER ZONE

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

view.

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

MARK A LAP

Press OK to mark a lap. Laps can also be taken automatically. In the sport profile settings in the

Polar Flow app or web service, set Automatic lap to Lap distance, Lap duration, Location-

based. If you choose Lap distance, set the distance after which each lap is taken. If you choose

Lap duration, set the duration after each lap is taken. If you choose Location-based, a lap is

taken every time you arrive at the point where you started the session.

SWITCH SPORT DURING A MULTISPORT SESSION

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

TRAINING WITH A TARGET

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

app or web service and synced it to your watch, you have the following training target view as the

default first training view:

If you've created a target based on duration or distance, you can see

how much of your target you still have remaining before you reach it.

If you've created a target based on calories, you can see how many cal-

ories of your target you have left to burn.

If you have created a phased training target in the Flow app or web service and synced the tar-

get to your watch, you have the following training target view as the default first training view:

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

rate or speed/pace and the lower and upper heart rate or

speed/pace limit of the current phase.

l Phase name and phase number/total number of phases

l Duration/distance covered so far

l Target duration/distance of the current phase

See Planning your training for instructions on creating training targets.

CHANGE PHASE DURING A PHASED SESSION

If you chose manual phase change when you created the phased target, press OK to continue to

the next phase after finishing a phase.

If your chose automatic phase change, the phase will change automatically when you have fin-

ished a phase. The watch notifies you by vibrating when the phase changes.

Note that when setting very short phases (under 10 seconds) you will not get an audible alarm

when the phase is over.

VIEW TRAINING TARGET INFORMATION

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

view.

NOTIFICATIONS

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

you with a vibration.

PAUSING/STOPPING A TRAINING

SESSION

1. Press BACK to pause your training session.

2. To continue training, press OK. To stop the session, press and hold BACK. You’ll get a sum-

mary of your training session on your watch right after you’ve stopped training.

If you stop your session after pausing, the time elapsed after pausing is not included in the

total training time.

TRAINING SUMMARY

AFTER TRAINING

You'll get a summary of your training session on your watch right after you've stopped training.

Get a more detailed and illustrated analysis in the Polar Flow app or in the Polar Flow web ser-

vice.

The information shown in your summary depends on the sport profile and data collected. For

example, your training summary can include the following information:

Start time and date

Duration of the session

Distance covered in the session

Heart rate

Your average and maximum heart rate during the session.

Your Cardio Load from the session

Heart rate zones

Training time spent in different heart rate zones

Energy used

Energy used during the session

Carbs

Protein

Fat

For more information, see Energy Sources

Pace/Speed

Average and maximum pace/speed of the session

Running Index:Your running performance class and numerical value.

Find out more from chapter Running Index.

Speed zones

Training time spent in different speed zones

Cadence

Your average and maximum cadence for the session

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

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

Altitude

Maximum altitude during the session

Ascended meters/feet during the session

Descended meters/feet during the session

Power

Average power

Maximum power

Muscle load

Power zones

Training time spent in different power zones

Running power is measured from the wrist when using a running type sport profile and GPS

is available. Cycling power is shown when using a cycling type sport profile and you have an

external cycling power sensor in use.

Hill Splitter

Total number of uphills and downhills

Total uphill and downhill distance

Press OK to view ascent/descent details per hill

For more information, see Hill Splitter

Laps/Automatic laps

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

You can scroll through the following details by pressing OK:

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

2. Distance of each lap

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

the heart rate zone

4. Average speed/pace of each lap

5. Average power of each lap



Multisport Summary

Multisport summary includes an overall summary of the session as well as sport specific sum-

maries, which include duration and distance covered in the sport.

To view your training summaries later on your watch:

In time view, use the UP and DOWN buttons to navigate to the Latest

training sessions watch face, and then press OK.

You can view the summaries of your training sessions from the last 14

days. Browse to the training session you want to view with UP/DOWN

and press OK to open the summary. Your watch can contain a max-

imum of 20 training summaries.

TRAINING DATA IN POLAR FLOW APP

Your watch syncs with the Polar Flow app automatically after you finish a training session if your

phone is within the Bluetooth range. You can also sync your training data manually from the

watch to the Flow app by pressing and holding the BACK button of your watch when you're

signed in to the Flow app and your phone is within the Bluetooth range. In the app you can ana-

lyze your data at a glance after each session. The app allows you to see a quick overview of your

training data.

For more information, see Polar Flow App.

TRAINING DATA IN POLAR FLOW WEB SERVICE

Analyze every detail of your training and learn more about your performance. Follow your pro-

gress and also share your best sessions with others.

For more information, see Polar Flow Web Service.

FEATURES



POSITIONING SATELLITES

Your watch has built-in GPS (GNSS) that provides speed, pace, distance and altitude meas-

urement for a range of outdoor sports, and allows you to see your route on map in the Flow app

and web service after your session.

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.

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.

ASSISTED GPS

The watch uses Assisted GPS (A-GPS) to acquire a fast satellite fix and improve positioning per-

formance during training. The A-GPS data tells your watch the predicted positions of the GPS,

Glonass, Galileo and QZSS satellites. This way the watch knows where to search for the satellites

and thus makes defining your location faster.

The A-GPS data updates once a day. The latest A-GPS data file is automatically updated to your

watch each time you sync it with the Flow web service via FlowSync software or via the Flow

app.

A-GPS EXPIRY DATE

The A-GPS data file is valid for up to 14 days. Positioning accuracy is relatively high during the

first three days, and progressively decreases during the remaining days. Regular updates help to

ensure a high level of positioning accuracy.

You can check the expiry date for the current A-GPS data file from your watch. Go to Settings >

General settings > About your watch > Assisted GPS expires. If the data file has expired, sync

your watch with the Flow web service via FlowSync software or with the Flow app to update A-

GPS data.

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

ition.

For best GPS performance, wear the watch on your wrist with the display facing up.

Due to the location of the GPS antenna on the watch, it is not recommended to wear it

with the display on the underside of your wrist. When wearing it on the handlebars of a

bike, make sure the display is facing up.

ROUTE GUIDANCE

The route guidance feature guides you along routes that you have recorded in previous sessions

or routes that you've imported into Flow from a third-party service like komoot or Strava for

example. You can also import route files directly into Flow in GPX or TCX file format.

You can choose to go to the route start point, route end point or nearest point on the route (mid-

route). First your watch will guide you to your chosen start point on the route. Once on the route,

your watch will guide you all the way through and keep you on track. Just follow the guidance on

the display. At the bottom of the display you’ll see how much distance you still have left.

ROUTE AND ELEVATION PROFILES

After choosing a route you'll see an overview of the route, and the elevation profile of it. This

helps you identify which route is which, and what to expect from your session.

TOTAL ASCENT AND DESCENT FOR PLANNED ROUTES

When starting a planned route you'll see the total ascent and descent on your route. As you go

along the route the ascent/descent values will update and you'll always see the total ascent and

descent still left on the route. You'll also see your current ascent/descent grade. At all times

you'll know exactly where you are and how much you have left to go.

When doing an unplanned route you'll see the ascent and descent for the previous kilometer as

well as your current ascent/descent grade.

You can use komoot to plan detailed routes on maps and transfer the routes to your watch via

Flow.

ADDING A ROUTE TO YOUR WATCH

To add a route to your watch you must save it as a favorite in the Flow web service or app , and

sync it to your watch. For more information see MANAGE FAVORITES AND TRAINING TARGETS

IN POLAR FLOW.

START A TRAINING SESSION WITH ROUTE GUIDANCE

1. Choose the sport profile you want to use, and in pre-training mode, press the LIGHT button or

tap to enter the quick menu.

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

3. Add a carbs reminder or drink reminder if you wish, and then choose Start.

4. Choose where you want to start the route: Start point, Mid-route, End point to reverse dir-

ection or Mid-route to reverse direction.

5. Stay in the pre-training mode until the watch has found your heart rate and the GPS satellite

signals, and start your session by pressing OK. You may be asked to the calibrate the com-

pass before starting your session. If so, follow the instructions on the display to calibrate it.

6. Your watch will guide you to the route. Route start found is displayed when you reach it, and

then you're ready to go.

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

ZOOM

Zoom in or out on your route. Press OK and choose Zoom in/out, and then use the + and - but-

tons to adjust the route view.

CHANGE ROUTE ON-THE-FLY

Switch to a different route during your session.

1. Press BACK to pause your session, and press the LIGHT button to enter the quick menu.

2. Choose Routes, the watch then asks you Want to change your route?, choose Yes, and

choose a route from the list.

3. Choose Start when you're ready.

BACK TO START

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

To use the back to start feature for one session:

1.

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

2. Choose Back to start from the list, and choose Go back via beeline.

To return to your starting point via beeline:

l Keep your watch in a horizontal position in front of you.

l Keep moving in order for your watch to determine which direction you are going. An arrow

will point in the direction of your starting point.

l To get back to the starting point, always turn in the direction of the arrow.

l Your watch also shows the bearing and the direct distance (beeline) between you and the

starting point.

You can also set back to start on during a training session by pausing your session and opening

the quick menu with the LIGHT button and by scrolling to Back to start, and choosing Go back

via beeline.

If you add the back to start training view to a sport profile in Polar Flow, it is always set on for

that sport profile and it does not need to be switched on every session.

When in unfamiliar surroundings, always keep a map at hand in case the watch loses the satellite

signal or the battery runs out.

TRACK BACK

Navigate back to the starting point of your session via the same route you came. Guidance on

the display keeps you on track and guides you all the way back. Track back is useful when you

want to choose safe and familiar route back to your starting point.

USE TRACK BACK

1. Press BACK to pause your session, and the choose press the LIGHT button to enter the quick

menu.

2. Choose Back to start, and choose Go back via the same route.

Follow the guidance on the display to the starting point of your session. On the display you'll see

the distance to the starting point of your session via the route.

ZOOM

Zoom in or out on your route. Press OK and choose Zoom in/out, and then use the + and - but-

tons to adjust the route view.

RACE PACE

The race pace feature helps you to keep a steady pace and achieve your target time for a set dis-

tance. Define a target time for the distance - 45 minutes for a 10k run for example and follow

how far behind or ahead you are compared to your pre-set target.

Race pace can be set on your watch, or you can also set a Race Pace target in the Flow web ser-

vice or app, and sync it to your watch.

If you have scheduled race pace target for that day, your watch suggests you to start it when

entering pre-training mode.

Create a race pace target on your watch

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

1. Enter pre-training mode by pressing and holding OK in time view or by pressing BACK to enter

the main menu and choose Start training

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

3. Choose Race pace from the list and set the distance and duration. Press OK to confirm. The

watch displays the pace/speed required to meet your target time and then returns to pre-train-

ing mode where you can start the training session.

Create a race pace target in the Flow web service

1. In the Flow web service, go to Diary, and click Add > Training target.

2. In Add training target, choose Sport, and enter a Target name (maximum 45 digits), Date

and Time and any Notes (optional) you want to add.

3. Choose Race Pace.

4. Fill in two of the following values: Duration, Distance or Race Pace. You get the third one auto-

matically.

5.

Click Add to favorites to add the target to your list of favorites, if you want.

6. Click Save to add the target to your Diary.

Sync the target to your watch via FlowSync, and your ready to go.

STRAVA LIVE SEGMENTS

Strava Segments are previously defined sections of road or trail where athletes can compete for

time in cycling or running. Segments are defined in Strava.com and can be created by any Strava

user. You can use segments to compare your own times, or to compare with other Strava users'

times who have also completed the segment. Each segment has a public leaderboard with

King/Queen of the Mountain (KOM/QOM) who has the best time for that segment.

Note that you need to have a Strava Summit Analysis pack to use the Strava Live Segments fea-

ture on your Polar Grit X Pro. Once you have activated Strava Live Segments and exported seg-

ments to your Flow account and synced them to your Grit X Pro you will receive an alert on your

watch when approaching any of your favorite Strava segments.

When performing a segment, you'll get real-time performance data displayed on your watch

showing whether you are ahead or behind your personal record (PR) of the segment. Your results

are calculated and displayed instantly on your watch when the segment ends, but you need to

check the final results at Strava.com.

CONNECT YOUR STRAVA AND POLAR FLOW ACCOUNTS

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

Polar Flow app.

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

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

IMPORT STRAVA SEGMENTS TO YOUR POLAR FLOW

ACCOUNT

1. In your Strava account, choose the segments you wish to import to your Polar Flow Favor-

ites/Grit X Pro. This is done by choosing the star icon next to a segment name.

2. Then in the Polar Flow web service's Favorites page choose the Update Strava Live Segments

button to import the starred Strava Live Segments to your Polar Flow account.

3. Your Grit X Pro can have a maximum of 100 favorites at a time. Choose the segments you

want to transfer to your Grit X Pro by clicking the selection boxes on the left of the Strava Live

Segments list to move them to the sync list for your Grit X Pro on the right. You can change

the order of your favorites on the Grit X Pro by dragging and dropping them.

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

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

Manage favorites and training targets in Polar Flow.

Find out more about Strava segments at Strava Support.

START A SESSION WITH STRAVA LIVE SEGMENTS

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

sport profiles you wish to use.

When you start a running or cycling training session, the nearby Strava segments (50 kilometers

or closer in cycling or 10 kilometers or closer in running) synced to your watch are shown in the

Strava segments training view. Scroll to the Strava segments view with the UP and DOWN but-

tons during sessions.

When you approach a segment (200 meters or closer in cycling or 100 meters or closer in run-

ning) you’ll get an alert on your watch, and the distance remaining to the segment will be counted

down. You can cancel the segment by pressing the back button on your watch.

You’ll get another alert when you reach the starting point of the segment. Recording of the seg-

ment starts automatically, and both the name of the segment and your personal record time for

the segment are shown on your watch.

The display shows if you are behind or ahead of your personal best (or KOM/QOM if you are

doing the segment for the first time), as well as your speed/pace and distance left.

After you've completed the segment, your watch displays your time, and the difference to your

personal best time. The PR symbol is displayed if you set new personal record.

HILL SPLITTER™

Hill Splitter™ tells you how you performed on the uphill and downhill sections of your session. Hill

Splitter™ automatically detects all uphills and downhills by using your GPS-based speed and dis-

tance, and barometric altitude data. It shows you detailed insights into your performance, such

as distance, speed, ascent and descent, for every detected hill on your course. You get data

about the elevation profile of your training session, and you can compare hill stats between dif-

ferent sessions. Detailed information about each hill is recorded automatically, no need to take

laps manually.

Hill Splitter adapts to the terrain in each session. In practice this means that when doing a ses-

sion in relatively flat terrain, even small hills are counted. Then again when training in areas with

large variation in elevation such as mountains, the smallest hills are not counted. This adaptation

is always session specific.

The minimum ascent or descent counted as a hill differs depending on your sport profile. In

downhill sports (snowboarding, downhill skiing, backcountry skiing and telemark skiing) it's 15

meters, and in all other sports it's 10 meters.

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

recording rates.

ADD THE HILL SPLITTER VIEW TO A SPORT PROFILE

By default the Hill Splitter training view is on in all running, cycling and downhill type sport pro-

files, but it can be added to any sport profile that uses GPS and barometric altitude.

In the Flow web service:

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

2. Choose Related to device

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

In the Flow mobile app:

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

2. Choose a sport and tap Edit.

3. Add the Hill Splitter training view.

4. When you're ready, tap Done.

Remember to sync the settings to your Polar device.

TRAINING WITH HILL SPLITTER

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

can view during your session include:

l Distance : The dis-

tance of the current

segment (flat, uphill or

downhill)

l Ascent/descent of cur-

rent segment

l Speed

Note that there is some delay when switching from a hill to flatland. This is to make sure that the

hill is over. Even though the switch from a hill to flatland shown in the Hill Splitter training view is

delayed, the end of the hill is marked correctly in the data, so when viewing your training sum-

mary in Flow web service or app it is shown correctly.

Hill details pop-up

In downhill sports (snowboarding, downhill skiing, backcountry skiing and telemark skiing) you'll

get a pop-up with details from your previous hill after finishing it, and then going back uphill for

15 meters. This is designed so that you'll get the pop-up when heading back up on a ski-lift.

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

downhill)

l Ascent/descent of current segment

l Average speed

l Hill number

HILL SPLITTER SUMMARY

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

l Number of uphills and downhills

l Total uphill and downhill distance

DETAILED ANALYSIS IN THE FLOW WEB SERVICE AND

APP

View detailed data for each uphill, downhill and flat segment in the Flow web service after

syncing your data to it after your session. An overview of your session is also available in the

Flow app.

The data available for each segment depends on the sport profile and sensors you used but it

can for example include altitude, power, heart rate, cadence and speed data.

KOMOOT

Plan detailed routes on maps with komoot and transfer the routes to your watch for turn-by-turn

route guidance on the go! Whether road cycling, hiking, bikepacking or mountain biking, komoot’s

superior planning and navigation technology allows you to easily discover more of the great out-

doors.

Create a komoot account if you don't have one. When you sign up for komoot, you get a free

region to test all of their core features. Komoot recommends to unlock your home region as your

free region. Then connect komoot to Polar Flow, and get your komoot routes on your watch.

Every time you sync your watch your Flow routes sync back to komoot automatically.

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

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

2 minute recording rates.

CONNECT YOUR KOMOOT AND POLAR FLOW

ACCOUNTS

First, make sure you have a polar Flow account and a komoot account. You can connect your

komoot and Polar Flow accounts in the Polar Flow web service or in the Polar Flow app.

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

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

After connecting your komoot and Polar Flow accounts, all of your planned komoot

tours that start in a region that you have unlocked in your Komoot account will be

synced to your favorites in Flow.

SYNC KOMOOT ROUTES TO YOUR WATCH

You can choose the routes you want to transfer to your watch in the Polar Flow web service or

app. Your watch can have a maximum of 100 favorites at a time.

In the Flow web service, click the Favorites icon on the menu bar on top of the page to enter

your Favorites page.

1. Choose the routes by clicking the selection boxes on the left of the routes list to move them

to the sync list for your watch on the right. If you have planned new routes with komoot, you

can update them to the routes list by clicking the button.

2. You can change the order of the routes on the watch by dragging and dropping them. You can

remove individual routes by clicking X or all routes at once by clicking CLEAR. Note that they

still remain available in your favorites even if you remove them from your watch.

3. Sync your watch to save your changes to it.

In the Flow app, go to Devices menu and onto the device page. Scroll down the page and tap

Add/remove to see your current favorites on the watch.

1.

You can reorder the routes on the watch by tapping and holding (iOS)/ (Android) on the

right and dragging the routes where you want them.

2. To add or remove a route, tap Add/remove again to access all your favorites.

3. You can sort the favorites by Name, Modified and Type.

4. To remove a route from the watch, turn the switch to left. To add a route, turn the switch to

right.

5. Sync your watch with the app to save the changes.



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

app, see Manage favorites and training targets in Polar Flow.

START A SESSION WITH A KOMOOT ROUTE

1.

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

2. Choose Routes from the list, and pick the komoot route you want to do. The closest route is

shown first.

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

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

5. Your watch will guide you to the route. Route start found is displayed when you reach it, and

then you're ready to go.

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

instructions.

SMART COACHING

Whether it’s assessing your day-to-day fitness levels, creating individual training plans, working

out at the right intensity or receiving instant feedback, Smart Coaching offers a choice of unique,

easy-to-use features, personalized to your needs and designed for maximum enjoyment and

motivation when training.

Your watch includes the following Polar Smart Coaching features:



• Training Load Pro



• FuelWise™



• Running power from the wrist



• Running Program



• Running Index



• Training benefit



• Smart calories



• Continuous heart rate



• Polar Sleep Plus



• Activity Guide



• Activity Benefit



• Nightly Recharge™ recovery measurement



• Sleep Plus Stages™ sleep tracking



• Serene™ guided breathing exercise



• Fitness Test with wrist-based heart rate



• FitSpark™ daily training guide



TRAINING LOAD PRO

The new Training Load Pro™ feature measures how your training sessions strain your body and

helps to understand how it impacts your performance. Training Load Pro gives you a training

load level for your cardiovascular system Cardio Load, and with Perceived Load you can rate

how strained you feel. Training Load Pro also gives you a training load level for your mus-

culoskeletal system (Muscle Load). When you know how strained each body system is, you can

optimize your training by working the right system at the right time.

Cardio Load

Cardio Load is based on training impulse calculation (TRIMP), a commonly accepted and sci-

entifically proven method to quantify training load. Your Cardio Load value tells you how much

strain your training session put on your cardiovascular system. The higher the Cardio Load, the

more strenuous the training session was for the cardiovascular system. Cardio Load is cal-

culated after every workout from your heart rate data and session duration.

Perceived Load

Your subjective feeling is one useful method of estimating training load for all sports. The Per-

ceived Load is a value that takes into account your own subjective experience of how demand-

ing your training session was and the duration of your session. It's is quantified with Rate of

Perceived Exertion (RPE), a scientifically accepted method to quantify subjective training load.

Using the RPE scale is especially useful for sports where measuring training load based on heart

rate alone has its limitations, for example strength training.

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

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

Muscle Load

Muscle Load tells you how much your muscles were strained during your training session.

Muscle Load helps you quantify your training load in high-intensity training sessions, such as

short intervals, sprints and hill sessions, when your heart rate doesn’t have enough time to react

to the changes in the intensity.

Muscle load shows the amount of mechanical energy (kJ) that you produced during a running or

cycling session. This reflects your energy output, not the energy input it took you to produce that

effort. In general, the fitter you are, the better the efficiency between your energy input and out-

put. Muscle load is calculated based on power and duration. In case of running, also your weight

counts.

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

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

TRAINING LOAD FROM A SINGLE SESSION

Your Training Load from a single session is shown in the summary of your training session on

your watch, in the Flow app and in the Flow web service.

You'll get an absolute training load number for each measured load. The higher the load, the

more strain it caused to your body. In addition, you can see a visual bullet scale interpretation

and a verbal description of how hard your training load from the session was compared to your

90 days training load average.

The scale of bullets and verbal descriptions adapts according to your progress: the smarter you

train, the higher loads you tolerate. As your fitness and tolerance for training improves, a training

load that was ranked worth 3 bullets (Medium) a couple of months ago, could rank for only 2 bul-

lets (Low) later on. This adaptive scale reflects the fact that the same kind of training session

can have a different impact on your body depending on your current condition.

Very high

High

Medium

Low

Very low

STRAIN AND TOLERANCE

In addition to the Cardio load from individual training sessions, the new Training Load Pro fea-

ture measures your short term Cardio load (Strain) and long term Cardio load (Tolerance).

Strain shows you how much you have strained yourself with training lately. It shows your aver-

age daily load from the past 7 days.

Tolerance describes how prepared you are to endure cardio training. It shows your average daily

load from the past 28 days. To improve your tolerance for cardio training, you need to slowly

increase your training over a longer period of time.

CARDIO LOAD STATUS

Cardio load status looks at the relation between your Strain and Tolerance and based on that

shows you whether you are in a detraining, maintaining, productive or overreaching Cardio load

status. You will also get personalized feedback based on your status.

Cardio load status guides you in evaluating the impact your training has on your body and how it

affects your progress. Knowing how your past training affects your performance today allows

you to keep your total training volume in control and optimize the timing of training at different

intensities. Seeing how your training status changes after a session helps you understand how

much load was caused by the session.

Cardio load status on your watch

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

1. Cardio load status graph

2. Cardio load status

Overreaching (Load much higher than usual):

Productive (Load slowly increasing)

Maintaining (Load slightly lower than usual)

Detraining (Load way lower than usual)

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

Tolerance.)

4. Strain

5. Tolerance

6. Verbal description of your Cardio load status

LONG TERM ANALYSIS IN THE FLOW APP AND WEB SERVICE

In the Flow app and web service you can follow how your Cardio Load builds up over time and

see how your Cardio loads have varied over the past week or months. To view your Cardio Load

Buildup in the Flow app, tap the vertical three dots icon in the week summary (Cardio Load

Status module) or in the training summary (Training Load Pro module).

 

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

> Cardio Load report.

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

The red bars illustrate the cardio load from your training sessions. The higher the bar,

the harder the session was on your cardio system.

The background colors show how hard a session was compared to your session aver-

age from the past 90 days, just like the scale of five bullets and verbal descriptions

(Very low, Low, Medium, High, Very high).

Strain shows how much you have strained yourself with training lately. It shows your

average daily cardio load from the past 7 days.

Tolerance describes how prepared you are to endure cardio training. It shows your

average daily cardio load from the past 28 days. To improve your tolerance for cardio

training, slowly increase your training over a longer period of time.

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

RECOVERY PRO

Recovery Pro is a unique recovery tracking solution that lets you know if your cardio system is

recovered and ready for cardio training. In addition, it offers recovery feedback and training

recommendations based on your short and long-term training and recovery balance.

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Recovery Pro works together with Training Load Pro that gives you a holistic view on how your

training sessions strain different systems. Recovery Pro then tells you how your body is coping

with this strain, and how it affects your daily readiness for cardio training, and short and long-

term recovery.

Recovery and readiness for cardio training

Your cardio system’s recovery, which affects your daily readiness for cardio training is measured

with the Orthostatic test. Your heart rate variability values measured with the test are compared

to your individual baseline to spot if there are any deviations from your average range.

Training and recovery balance

Recovery Pro combines your measured and subjective long-term recovery data with your long-

term training load (Cardio Load) to monitor the balance between training and recovery. In addi-

tion to training-induced factors affecting your recovery, Recovery Pro also takes into account

other factors such as poor sleep and mental stress with subjective recovery questions asking

about your muscle soreness, how strained you feel and how you slept.

Recovery feedback and daily training recommendation

With Recovery Pro you get feedback for both your cardio system’s current recovery and your

longer-term training and recovery balance. Your daily personalized training recommendation is

based on these both. It takes into account your heart rate variability values from the Orthostatic

test and your recovery questions within your personal baseline and normal range for both

together with your Cardio Load status from your training sessions.

GET STARTED WITH RECOVERY PRO

When you start using Recovery Pro, you need to gather data for a while to build up your personal

baseline and typical range before we can give you accurate feedback on your recovery. Recovery

feedback is available when:

l Your Cardio load status is available (you’ve done training sessions with heart rate mon-

itoring on at least three days)

l You’ve taken at least three Orthostatic tests in the previous seven-day window (You’ll need

an H10 heart rate sensor for the Orthostatic test. If you already own an H6 or H7, you can

also use either of them.)

l You have answered the perceived recovery questions three times in a seven-day window

1. Set Recovery Pro on

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Start using the Recovery Pro feature by setting recovery feedback on. This is done on your

watch. Go to Settings > General Settings > Recovery tracking > Recovery Pro, and set it on.

The Recovery Pro feature and the recovery tracking setting is available on your watch only, it is

not shown in the Flow web service or app.

2. Schedule an Orthostatic test for at least three mornings a week

When Recovery Pro is set on, the watch asks you to schedule an Orthostatic test for at least

three mornings per week (e.g. on Mondays, Thursdays and Saturdays). For the most accurate

recovery information, we recommend you take the Orthostatic test every morning if possible. By

doing this you’ll get your cardio system’s recovery information every day in addition to daily

recovery feedback.

3. Take the Orthostatic test on the scheduled mornings

The Orthostatic test measures your heart rate and heart rate variability (HRV). Heart rate vari-

ability is responsive to training overload and to stress outside of training. Its affected by stress

factors such as mental stress, sleep, latent illness and environmental changes (temperature, alti-

tude) to mention a few. Recovery Pro uses your resting heart rate variability (RMSSD rest) and

standing heart rate variability (RMSSD stand) measured with the test and compares them to your

individual normal range. If your heart rate variability values deviate from your normal range, this

could mean that something is interfering with your recovery.

Your normal range is calculated from your individual mean and standard deviation of your test

results from the past four weeks. If you’ve taken the test more than four times during this period,

standard deviation is calculated based in your own individual values. If you’ve taken the test less

four than times during the past four weeks, the standard deviation is calculated based on pop-

ulation norms. At least one test is result is needed during this four-week period.

The more frequently you take the test, the more accurate the results are. To make sure that your

results are as reliable as possible, perform the test in similar conditions every time – we recom-

mend that you take the test in the morning before breakfast.

In the evening before a scheduled test you’ll get a reminder about it. On the scheduled mornings,

you’ll get a notification to take the test. From the time view on your watch, swipe up from the bot-

tom of the display to view your notifications which include your Orthostatic test reminder. The

test can be started directly from the reminder. See detailed instructions for taking the Orthostatic

test here.

4. Answer the recovery questions daily

Your watch will ask the recovery questions via a reminder every day, whether there is an Ortho-

static test scheduled for the day or not. From the time view on your watch, swipe up from the

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bottom of the display to view your notifications which include your recovery question reminder.

On days you have an Orthostatic test, the recovery questions pop up on your watch straight after

the test. Ideally, they should be answered about 30 minutes after waking up.

The questions are designed to help establish if anything is affecting your recovery. Some

examples of factors affecting recovery are excessive muscle fatigue, mental pressure or maybe

just a bad night’s sleep. See the recovery questions below:

l Are your muscles more sore than usual? No, Somewhat, Much more

l Are you feeling more strained than usual? No, Somewhat, Much more

l How did you sleep? Very well, Well, Okay, Poorly, Very poorly.

VIEW YOUR RECOVERY FEEDBACK

Recovery feedback is viewed on your watch. You can conveniently see your daily training recom-

mendation on the Cardio Load status view on your watch face. Swipe left/right or scroll with the

UP/ DOWN buttons until you reach it.

1. Press the display or press the OK button to see more details. First, you’ll see your Cardio Load

status (Detraining, Maintaining, Productive or Overreaching), which is a part of Training Load

Pro. When you’ve gathered enough recovery data you’ll see your daily training recom-

mendation on this view.

2. Swipe or scroll down with the buttons to Recovery feedback. Tap More or press the OK button

to view more detailed recovery feedback. It’s made up of:

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An icon illustrating your readiness for cardio training today that reflects the daily training recom-

mendation stating how we advise you to train. An increased injury or illness alert icon replaces

the training advice icon when your risk for injury or illness is increased. The short training advice

can be:

Daily feedback stating if your cardio system is recovered or not*, followed by your daily training

recommendation based on that day’s Orthostatic test result, and if available, your recovery ques-

tion answers and your history for these together with your training data (Cardio Load) over a

longer period of time. The recommendation can contain a warning about an increased risk of

overtraining, or it can alert you about an increased injury and illness risk.

*To know if your cardio system is recovered or not you need to perform the Orthostatic test on

that day.

Feedback about your long-term training habits and recovery. This can contain information about

how you’re responding to training, if you’ve been training more than or less than usual or if you’re

at risk to get injured or fall ill because you’ve been training more than usual. It can also contain

feedback if you seem to have too much stress from something else than training. Your long-term

feedback is based on:

105

l Your average mood score of past of the seven days calculated from your perceived recov-

ery question answers

l Your seven-day rolling average of your heart rate variability values measured with the Ortho-

static test compared to your individual normal values from the past four weeks

l Your training history (Cardio Load status)

A disclaimer if we don’t have enough data yet to give you accurate feedback. The more you use

this feature the more accurate recovery feedback you’ll get.

FUELWISE™

Stay energized throughout your session with the FuelWise™ fueling assistant. FuelWise™

includes three features that remind you to refuel and help you maintain adequate energy levels

during your long sessions. These features are Smart carbs reminder, Manual carbs reminder

and Drink reminder.

It’s crucial for any serious endurance athlete to maintain adequate energy levels and stay

hydrated throughout a long performance. To perform at your best, you need to fuel your system

with carbohydrates and drink regularly in the course of a long race or a training session. With two

useful tools, carbs reminder and drink reminder, FuelWise helps you find the optimal way to fuel

and stay hydrated.

Carbohydrates are ideal for fueling because they can be absorbed and converted into glucose

quickly, unlike fat or protein. Glucose is the primary source of energy used during training. The

higher your training intensity, the more glucose you use in proportion to fat. If your session is

shorter than 90 minutes, you don't usually need to fuel with carbs. However, extra carbs may

help you stay more alert and focused even during a shorter session.

TRAINING WITH FUELWISE

FuelWise™ is located in the main menu under Fueling, and consists of three types of reminders

during training sessions. These are Smart carbs reminder, Manual carbs reminder and Drink

reminder. The Smart carbs reminder calculates your refueling need from your estimated session

intensity and duration taking your training background and physical details into account. The

Manual carbs reminder and Drink reminder are time-based, which means you'll get a reminder at

preset intervals, every 15 or 30 minutes for example.

When using any of the fueling features the training session is started from the Fueling menu.

After setting your reminder and choosing Next , you'll be taken straight to the pre-training mode.

Then choose your sport profile and start your session.

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Smart carbs reminder

When using the smart carbs reminder, set the estimated session duration and intensity, and we'll

estimate the amount of carbs you'll need for refueling during your session. When estimating your

carbohydrate need for refueling we take your training background and physical settings including

age, gender, height, weight, maximum heart rate, resting heart rate, VO2max, aerobic heart rate

threshold and anaerobic heart rate threshold into account.

Your capability to absorb carbohydrates is estimated from your training background. This limits

the maximum amount of carbohydrates (grams per hour) that the smart carbs reminder can give

you. This data is used to pre-calculate the relationship between your heart rate and carbohydrate

consumption rate based on your physical settings. The recommended carbohydrate intake rate

is then adjusted up or down (within min/max limits) based on your heart rate data and the pre-cal-

culated heart rate vs. carbohydrate consumption rate relationship.

During training, your watch will track your actual energy expenditure and adjust the frequency of

the reminders accordingly but the portion size (carbs in grams) is always the same during a ses-

sion.

Set smart carbs reminder

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

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

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

heart rate zones to learn more about different training intensities.

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

5. Choose Next

After setting the reminder you'll see an overview of your selection. At this point you can still

remove the reminder you just set or add a drink reminder. When you're ready to start your ses-

sion choose Use now to go to pre-training mode.

When adding a drink reminder to a smart carbs reminder, you'll also get an estimation of your

hydration need per reminder. This is based on the average sweat rate in moderate conditions

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

some carbs.



Manual carbs reminder

A time-based reminder that helps you stay fueled by reminding you to take some carbs at preset

intervals. Can be set to remind you in 5 to 60-minute intervals.

Set manual carbs reminder

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

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

After setting the reminder you'll see an overview of your selection. At this point you can still

remove the reminder you just set or add a drink reminder. When you're ready to start your ses-

sion choose Use now to go to pre-training mode.

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

carbs.

Drink reminder

A time-based reminder that helps you stay hydrated by reminding you to drink. Can be set to

remind you in 5 to 60-minute intervals.

Set drink reminder

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

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

After setting the reminder you'll see an overview of your selection. At this point you can still

remove the reminder you just set or add a carbs reminder. When you're ready to start your ses-

sion choose Use now to go to pre-training mode.

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

Learn more about FuelWise™

ORTHOSTATIC TEST

The Orthostatic test is a generally used tool for monitoring the balance between training and

recovery. It allows you to track how your body responds to training. In addition to training

induced changes, there are many other factors that can affect your Orthostatic test results, such

as mental stress, sleep, latent illness and environmental changes (temperature, altitude) to men-

tion a few.

The test is based on measuring heart rate and heart rate variability. Changes in heart rate and

heart rate variability reflect changes in the autonomic regulation of the heart.

PERFORMING THE TEST

For the Orthostatic test, you need to use a Polar H9/H10 heart rate sensor (an H6 or H7 heart

rate sensor can also be used if you have one). The test lasts for four minutes, and to make sure

that your results are as reliable as possible, you need to perform the test in similar conditions

every time – we recommend that you take the test in the morning before breakfast. Do the test

regularly to establish your individual baseline. Sudden deviations from your averages could sig-

nify that something is off-balance. See the instructions below:

l Wear the heart rate sensor with the strap. Moisten the electrode area of the strap and wear

the strap snugly around your chest.

l You should be relaxed and calm.

l There should be no disturbing noises (for example, television, radio or telephone) or other

people talking to you.

l It is recommended to perform the test regularly and at the same time of day in the morning

after waking up to get comparable test results.

On your watch, choose Tests > Orthostatic test > Start the test with HR sensor. The watch

starts searching for your heart rate. When your heart rate is found Lie down & relax is shown on

the display.

109

l You can be seated in a relaxed position or lying in bed. The position should always be the

same when you do the test.

l Do not move during this first part of the test, which lasts for two minutes.

l After two minutes, the watch will beep and Stand up is displayed. Stand up and remain

standing for another two minutes until the watch will beeps again, and the test is finished.

You can interrupt the test in any phase by pressing BACK. Test canceled is then displayed.

If your watch cannot receive your heart rate signal, Test failed is displayed. In which case, you

should check that the heart rate sensor electrodes are wet, and that the textile strap fits snugly.

Test results

The test gives you five different heart rate and heart rate variability values. These are:

l HR rest: Average heart rate when lying down

l HRV rest (RMSSD rest): Heart rate variability when lying down

l HR peak: This is the one highest heartbeat that occurs after you stand up.

l HR stand: Average heart rate when standing still.

l HRV stand (RMSSD stand): Heart rate variability when standing still

110

View your latest test result on your watch in Tests > Orthostatic test > Latest results. Only your

most recent result is shown, and only your first successful test for the day is taken into account

as a part of Recovery Pro. The difference of your HR rest, HR peak and HR stand values to your

averages are shown in parentheses next to your latest result.

For a visual analysis of your Orthostatic test results, go to the Flow web service and choose the

test from your Diary to view details from it. You can also follow your test results in the long-term

and spot any deviations from your baseline.

111

When you’ve performed at least two Orthostatic tests during 28-day period, you’ll get feedback

on your cardio system’s recovery on your watch after the test.

After performing at least four tests in a 28-day period your latest Orthostatic test result is com-

pared to your individual normal heart rate variability (RMMS) range. Your normal range is cal-

culated from the standard deviation of the test results from the past 4 weeks. As heart rate

112

variability values are very individual, the accuracy of the test result becomes more accurate the

more measurements are done.

ORTHOSTATIC TEST WITH RECOVERY PRO

The Orthostatic test is also an integral part of the Recovery Pro feature that tells if your car-

diovascular system is recovered or not. It compares your Orthostatic test results to your baseline

gathered over time, and also takes into account your subjective recovery, as well as your long-

term training history.

RUNNING PERFORMANCE TEST

The Running Performance Test is a tool especially designed for runners allowing them to track

their progress and find out their unique training zones (heart rate, speed and power zones) for

running sports. Regular and frequent testing helps you plan your training wisely and follow

changes in your running performance

You can take the test as maximal or submaximal (at least 85 % of your maximum heart rate). The

maximal test requires all-out effort, but it gives you more accurate results. Taking the maximal

test is a good way to find out your current individual maximum heart rate, and get your settings

up to date. The load of the maximal running test is considerably heavier compared to the sub-

maximal test. Therefore, it's recommended that you include only light training sessions in your

plan for the next 1-3 days after the maximal test.

The submaximal test, which requires that at least 85% of HR

max

is exceeded, is a reproducible,

safe and non-exhaustive alternative to the maximal test. You can repeat the submaximal test as

often as you wish, and you can also perform it as a warmup before a training session. It's import-

ant that your maximum heart rate is set correctly in your physical settings in order to get accur-

ate results from the submaximal test as the submaximal test uses your HR

max

when calculating

your results. If you don’t know your HR

max

, you could benefit from doing maximal test first to

find out your maximum heart rate.

The idea of the test is to run at a steadily increasing speed, following the given target speed as

precisely as possible. To complete the test successfully you have to run for at least six minutes

and reach at least 85 % or your maximum heart rate. If you have trouble reaching this, your cur-

rent HR

max

value might be too high. You can change it manually in your physical settings.

PERFORMING THE TEST

Before taking the test, read the Health and Training section in this user manual or in the Import-

ant information sheet that came in the product package. Do not take the test during illness, injury

or if you have any doubts over your health. Take the test only when you feel recovered. Avoid

113

exercise that causes fatigue on the day preceding the test. Wear running shoes and clothes that

allow freedom of movement.

Take the test in flat terrain, track or road, and repeat it regularly under similar conditions. Run at

a steadily increasing speed, following the given target speed as precisely as possible. Also, the

conditions before testing should be fairly similar each time. For instance, an intense training ses-

sion the day before or a heavy meal right before testing can influence your test result. You need

to run for at least six minutes and reach at least 85 % or your maximum heart rate to complete

the test.

By default the test uses GPS to track your speed but you can also perform the test with a Polar

Stride Sensor Bluetooth® Smart or a STRYDrunning power meter. In this case your speed is

measured with the sensor.

Check heart rate sensor is shown if your heart rate cannot be detected during the test.

Speed unavailable, GPS signal lost is shown if the satellite signals cannot be detected during

the test.

Have a look at the instructions on your watch in Tests > Running test > How to once more

before starting to see a detailed breakdown of the test, and instructions on performing it.

1. First, define your initial speed for the test in Tests > Running test > Initial speed. The initial

speed can be set between 4-10 min/km. Note that if you set the initial speed too high, you

may have you to quit the test too soon.

2. Then go to Tests > Running test > Start and scroll down to see an overview of the test. When

you’re ready to start the test, choose Next.

3. Check the questions concerning your health and accept to go to the pre-training mode.

4. The sport profile is shown in a purple color in the test view. Choose an appropriate indoor or

outdoor running sport profile. Stay in the pre-training mode until the watch has found your

heart rate and the GPS satellite signals (GPS icon turns green).

5. Tap the display or press the OK button to begin. The watch guides you through the test.

6. The test begins with a warmup phase (~ 10 min). Follow the guidance on the display to com-

plete the warmup.

7. After a proper warmup, choose Start test. Then you need to reach the initial speed for the

actual test to start.

114

During the test: The blue value shows the steadily increasing target speed that you should follow

as precisely as possible. The white value below it shows your current speed. The watch gives you

an audible alarm if you go too fast or too slow.

The blue curve with the speed values at each end illustrates the allowed range.

At the bottom, you can see your current heart rate, the minimum heart rate required for the sub-

maximal test and your current maximum heart rate value.

Your watch will ask Was this your maximum effort? if didn't reach or exceed your maximum

heart rate value. Your test is considered submaximal, if your effort wasn't maximal but you

reached at least 85 % of your maximum heart rate. Your test is automatically considered max-

imal, if you reach or exceed your current maximum heart rate value.

TEST RESULTS

The Running Performance Test gives you your maximum aerobic power (MAP), maximum aer-

obic speed (MAS) and maximal oxygen uptake (VO2max) as results. In addition, if you performed

the maximal test you get your maximum heart rate (HR

max

) value. You can view your latest result

in Tests > Running test> Latest result.

115

l Your maximum aerobic power (MAP) is the lowest exercise intensity where your body

reaches its maximum ability to consume oxygen (VO2

max

). Maximum aerobic power can

usually be sustained for a few minutes only.

l Your maximum aerobic speed (MAS) is the lowest exercise intensity where your body

reaches its maximum ability to consume oxygen (VO2

max

). Maximum aerobic speed can

usually be sustained for a few minutes only.

l Your maximal oxygen uptake (VO2

max

) is your body's maximum capacity to consume oxy-

gen during maximum effort.

116

If you choose to update your sport profile settings with your new MAP, MAS and VO2

max

results,

your speed, pace and power zones, as well as calorie calculation are updated to match your cur-

rent condition. If you performed the maximal test you can also update your heart rate zones

based on your new HR

max

value.

Note that to update your training zones and HR

max

value you need to sync the results to the Flow

app. When opening the Flow app after syncing you'll be asked if you want to update your values.

The sport profile settings for all running type sports will be updated with the new values.

Whether you should follow power zones, speed/pace zones or heart rate zones in your training,

depends on your goals and training routines. Power zones work in all types of terrains – flat or

hilly. Speed zones are reliable only when you run in flat terrain. Speed or power zones are also a

good choice for interval training.

If you want to use the Running Performance Test to track your progress and help you choose the

right training intensities, we recommend that you repeat the maximal test every three months to

ensure that your training zones are always up to date. If you want to follow your progress more

closely, you can repeat the submaximal test as often as you wish in between the maximal tests.

Note that you will not get a Running Index result from your Running Performance Test.

Your weight is used as one input in the Running Performance Test. Note that if you change your

weight setting, it also affects the comparability of your test results.

DETAILED ANALYSIS IN THE FLOW WEB SERVICE AND APP

Remember to sync your test result to Polar Flow. To help long-term follow up, we’ve gathered all

the test data in one place in the Polar Flow web service. In the Tests page you can see all the

tests you’ve performed and compare their results. You can see your long-term progress and eas-

ily view changes in your performance.

117

CYCLING PERFORMANCE TEST

The Cycling Performance Test measures the maximum average power you can maintain for 60

minutes. It's also known as the functional threshold power, FTP-test. The test can be used to

determine your individual cycling power zones. When you have your individual power zones

figured out, it's easier to optimize your training. The test is also good for tracking your cycling per-

formance development over time.

In addition to the 60-minute FTP-test, you can also take a shorter test that lasts for 20, 30 or 40

minutes, in which case we'll estimate the 60-minute result. Note that with the shorter tests the

result may not be as precise as with the 60-minute test. A shorter test is better for inexperienced

118

cyclists or if you're recovering from an injury. Always take the same type of test to make the res-

ults comparable over time.

We recommend using an indoor bike with a power sensor to get the most reliable results, but you

can take the test outdoors as well. If you take the test outdoors, it's wiser to take a shorter one in

order to minimize stopping and power changes. Choose a route on flat terrain, and avoid traffic

lights or any other reasons to stop.

To take the Cycling Performance Test you need a compatible cycling power sensor. For a com-

plete list a compatible cycling power sensors see WHICH THIRD-PARTY POWER SENSORS ARE

COMPATIBLE WITH Grit X/Vantage? The power sensor also needs to be paired with your watch.

For detailed pairing instructions see Pairing sensors with your watch.

PERFORMING THE TEST

Before taking the test, read the Health and Training section in this user manual or in the Import-

ant information sheet that came in the product package. The test is very demanding so do not

take the test if you do not feel recovered from training. Wear cycling shoes and clothes that allow

freedom of movement.

Also, check that your weight is set correctly in your physical settings. This is important so that

you can compare your results over time. In your first test, we'll guide you with a power target

that's based on your background information. This helps you maintain a steady power through-

out the test. When you repeat the test, the target is based on your earlier results.

The cycling test includes warmup, test and cool down phases. The warmup phase is power-

based, and the cool down phase is based on heart rate. Note that the warmup and cooldown

phases are optional. You can skip them if you wish.

1. On your watch go to Tests > Cycling test > Duration, and choose 20, 30, 40 or 60 minutes.

2. Then go to Tests > Cycling test > Start and scroll down to see an overview of the test. When

you’re ready to start the test, choose Next.

3. Check the questions concerning your health and accept to go to the pre-training mode.

4. The sport profile is shown in a purple color in the test view. Choose an appropriate indoor or

outdoor cycling sport profile. Stay in the pre-training mode until the watch has found your cyc-

ling power sensor.

5. Tap the display or press the OK button to begin.

6. The test begins with a warmup phase. The warmup should be about 20 minutes of easy riding

in the beginning. Include 2-3 full-on sprints in the middle of the warmup, about 1-minute each

119

with recovery. Now you should be well warmed up and ready to take the full-on test. If you

choose to do a shorter warmup, make sure to include the fast sprints and recovery moments

nonetheless. The warmup also allows you to check that everything works as it should and

that your bike is adjusted optimally for you.

7. After a proper warmup, choose Start test.

8. Speed up and find the maximum power you believe you can keep up for the whole test. The

test view shows your power in watts. The red value tells your current power and the white

value your estimated target power. Try to keep your pace close to the target, and make sure

you stay on the same power level throughout the test. Slowing down will make the results

less reliable.

9. The test phase ends after the pre-defined time is over.

We recommend performing the cooldown phase after the test.

TEST RESULTS

120

The test summary shows your FTP value which shows power in watts, your maximum heart rate

and your maximal oxygen uptake known as VO2max. You can view your latest result in Tests >

Cycling test > Latest result.

Dividing FTP with a cyclist's weight produces a comparable value, called power-to-weight ratio-

which can be compared with other cyclists of the same sex. The more power you can produce in

your current weight, the better your power-to-weight ratio is. This reflects your aerobic fitness.

We use a simplified, 8-tiered result table ranging from untrained to world-class when giving you

feedback based on your power-to-weight ratio.

In your first test, the result is compared with other cyclists of the same sex as you. When you

repeat the test, the result is compared to your previous test results and test feedback is also

based on them.

If you want to use the Cycling Performance Test to track your progress and help you choose the

right training intensities, we recommend that you repeat the maximal test every three months to

ensure that your training zones are always up to date.

Note that to update your training zones and HR max value you need to sync the results to the

Flow app. When opening the Flow app after syncing you'll be asked if you want to update your val-

ues. The sport profile settings for all cycling type sports will be updated with the new values.

DETAILED ANALYSIS IN THE FLOW WEB SERVICE AND APP

Remember to sync your test result to Polar Flow. To help long-term follow up, we’ve gathered all

the test data in one place in the Polar Flow web service. In the Tests page you can see all the

tests you’ve performed and compare their results. You can see your long-term progress and eas-

ily view changes in your performance.

121

LEG RECOVERY TEST

The Leg Recovery Test helps you see how your leg muscles have recovered from training, and

also how your explosive strength is developing. You can use it to check if you’re ready for speed

and strength training. It's a widely-used, easy and safe test you can take anywhere, with no other

equipment needed apart from your Polar watch.

In the test you perform three countermovement jumps with a short pause in between each jump.

You first squat down rapidly right before launching yourself straight up into the air, as high as

possible. This two-way motion gives your muscles spring-like elastic energy for maximal explos-

ive strength. It also makes the test more easily repeatable and less prone to errors.

122

To get feedback on the recovery of your leg muscles you need to take at least two tests in a 28-

day-period to establish a baseline. From the third test onwards in a 28-day-period, you'll get feed-

back about your leg muscle recovery. Essentially, if you jump to a considerably lower height than

what your baseline is, your leg muscles aren't entirely recovered. We recommend taking the test

as often as possible as the more results your baseline is calculated from, the more reliable it is.

When giving you verbal feedback the test also takes into account the recovery of your cardio sys-

tem, provided either by the Recovery Pro feature or the Nightly Recharge feature if you are using

either of them.

PERFORMING THE TEST

If you're feeling sick or have an injury, you shouldn't take the test. However, feeling tired from

training doesn't stop you from taking the test, as one of the points of taking it is to see how well

you've recovered from training. If you've been training a lot and have an increased risk for injury

or illness, you can take the Leg recovery test daily to find out when you're good to go for some

more serious training.

Have a look at the instructions on your watch in Tests > Leg recovery test > How to once more

before starting to see a detailed breakdown of the test with instructions and animations.

When you're ready to start go to Tests > Leg recovery test, and choose Start. You need to per-

form three jumps. Repeatability is key with this test, so make sure you perform the test each

time with the same correct technique.

1. Stand with your back and legs straight, with your hands on your hips. Play close attention to

the placement of your hands as it is crucial for accuracy and repeatability. Always keep your

hands on your hips during the test. This ensures each jump is measured correctly.

2. When you hear a beep. Squat down rapidly and jump explosively straight up, and come down

on the balls of the feet, with your legs straight. You have 40 seconds to jump after each beep.

3. WAIT is displayed before each jump. Wait until JUMP is displayed and you hear a beep before

jumping.

4. Test completed is displayed, after you've successfully performed all three jumps.

TEST RESULTS

After the test, you'll see the height of each jump, and the average of the three jumps which is

used to calculate your baseline. You can view your latest result in Tests > Leg recovery test >

Latest result.

123

Your leg recovery is measured by comparing your test result to your individual baseline, which is

the rolling average of your test results from the previous 28 days. Only one result per day is used

for baseline calculation. If you do the test several times only your best result of the day is taken

into account.

Essentially, if you jump considerably lower than your baseline, your leg muscles aren't entirely

recovered. Your leg muscles aren't considered recovered:

l If your baseline is 28 cm or higher: When your test result is 7% or more less than your

baseline.

124

l If your baseline under 28 cm: When your test result is 2 centimeters or more less than your

baseline.

Your readiness for speed and strength is illustrated with an icon and feedback.

l Green if you're ready

l Orange if you're ready with some considerations

l Red if you're not ready

Your leg muscle recovery information is complemented with information about the recovery of

your cardio system. This information is provided by the following features: Injury and illness risk

(based on your Cardio Load from Training Load Pro), Recovery Pro, Orthostatic test and Nightly

recharge. What this means is that first your watch checks if you're injury & illness risk is activ-

ated. If it's not available, your watch checks if you're using Recovery Pro, and after that if you've

performed an Orthostatic test and finally if you're using Nightly Recharge. If any of these fea-

tures spot anything affecting the recovery of your cardio system it'll be taken into account in your

feedback.

DETAILED ANALYSIS IN THE FLOW WEB SERVICE AND APP

Remember to sync your test result to Polar Flow. To help long-term follow up, we’ve gathered all

the test data in one place in the Polar Flow web service. In the Tests page you can see all the

tests you’ve performed and compare their results. You can see your long-term progress and eas-

ily view changes in your performance.

125

RUNNING POWER FROM THE WRIST

Running power is a great complement to heart rate monitoring – it helps you monitor the

external load of your running. Power responds to changes in intensity faster than your heart rate,

which is why Running Power is a great guiding metric in interval and hill sessions. You can also

use it to maintain a steady effort level during your run, for example in a race.

The calculation is done with Polar’s proprietary algorithm, and it is based on your GPS and baro-

meter data. Your weight also affects the calculation, so make sure its up-to-date.

RUNNING POWER AND MUSCLE LOAD

Polar uses running power to calculate Muscle load, one parameter of Training Load Pro. Running

causes musculoskeletal stress, and Muscle load tells you how much your muscles and joints

were strained during your training session. It shows the amount of mechanical work (kJ) that you

produced during your running sessions (and cycling sessions if you’re using a cycling power

meter). Muscle load helps you quantify your training load in high-intensity running training

126

sessions, such as short intervals, sprints and hill sessions, when your heart rate doesn’t have

enough time to react to the changes in the intensity.

HOW RUNNING POWER IS SHOWN ON YOUR WATCH

Running power is automatically calculated for your running sessions done with running type

sport profiles with GPS available.

Choose the power data you want to view during your sessions by customizing your training

views in the Flow web service sport profile settings.

During your run you can view the following data:

l Maximum power

l Average power

l Lap power

l Maximum lap power

l Automatic lap power average

l Automatic lap power maximum

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

l Watts W

l Watts per kilogram W/kg

l Percentage of MAP (% of MAP)

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

127

l Your average power as Watts

l Your maximum power as Watts

l Muscle Load

l Time spent in power zones

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

Detailed graphs for analysis are available in the Flow web service and app. See your power val-

ues from your session, and how they were distributed compared to heart rate, and how incline,

decline and different speeds affected them.

128

POLAR RUNNING PROGRAM

Polar Running program is a personalized program based on your fitness level, designed to make

sure that you train right and avoid overreaching. It’s intelligent, and adapts based on your devel-

opment, and lets you know when it might be a good idea to cut back a little and when to step it

up a notch. Each program is tailored for your event, taking your personal attributes, training back-

ground and preparation time into account. The program is free, and available in the Polar Flow

web service at www.polar.com/flow.

Programs are available for 5k, 10k, half marathon and marathon events. Each program has three

phases: Base building, Build-up and Tapering. These phases are designed to gradually develop

your performance, and make sure you’re ready on race day. Running training sessions are

divided into five types: easy jog, medium run, long run, tempo run and interval. All sessions

include warm-up, work, and cool-down phases for optimal results. In addition, you can choose to

do strength, core, and mobility exercises to support your development. Each training week con-

sists of two to five running sessions, and the total running training session duration per week var-

ies from one to seven hours depending on your fitness level. The minimum duration for a

program is 9 weeks, and the maximum is 20 months.

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

get started with the Running Program.

To see a video, click on one of the following links:

Get Started

How to use

CREATE A POLAR RUNNING PROGRAM

1. Log into the Flow web service at www.polar.com/flow.

2. Choose Programs from the Tab.

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

4. Fill in the physical activity level questions.*

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

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

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

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

129

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

START A RUNNING TARGET

Before starting a session, make sure you’ve synced your training session target to your device.

The sessions are synced to your device as training targets.

To start a training target scheduled for the current day:

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

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

3. Press OK to view the target information.

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

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

can start training.

FOLLOW YOUR PROGRESS

Sync your training results from your device to the Flow web service via the USB cable or Flow

app. Follow your progress from the Programs tab. You’ll see an overview of your current pro-

gram, and how you’ve progressed.

RUNNING INDEX

Running Index offers an easy way to monitor running performance changes. The Running index

score is an estimate of your maximal aerobic running performance (VO2max). By recording your

Running Index over time, you see how efficient your running is and how you improve your running

performance. Improvement means that running at a given pace requires less of an effort, or that

your pace is faster at a given level of exertion.

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

max

value.

130

Running Index is calculated during every training session when heart rate and the GPS function is

on/Stride Sensor is in use, and when the following requirements apply:

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

l Pace should be 6 km/h / 3.7 mph or faster and duration 12 minutes minimum.

Calculation begins when you start recording the session. During a session, you may stop twice,

for example, at traffic lights without interrupting the calculation. After your session, your watch

displays a Running Index value and stores the result in the training summary.

Running Index takes the effect of terrain into account. At a given pace, running uphill is physiolo-

gically more stressful than running on a level surface, and running downhill is physiologically less

stressful than running on a level surface. Please note that altitude data must be available for

uphills and downhills to be taken into account. Altitude data is gathered by the barometer.

When using a Polar Stride Sensor Bluetooth Smart in a running session and GPS is set off, the

sensor needs to be calibrated in order to get a Running Index result.

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

watch. Follow your progress and see race time estimations in the Polar Flow web ser-

vice.

Compare your result to the table below.

SHORT-TERM ANALYSIS

Men

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

20-24 < 32 32-37 38-43 44-50 51-56 57-62 > 62

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

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

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

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

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

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

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

131

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

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

Women

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

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

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

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

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

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

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

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

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

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

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

2max

was measured dir-

ectly in healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz

E, Reibold RC. Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat

Space Environ Med; 61:3-11, 1990.

There may be some daily variation in the Running Indexes. Many factors influence Running

Index. The value you receive on a given day is affected by changes in running circumstances, for

example different surface, wind or temperature, in addition to other factors.

LONG-TERM ANALYSIS

The single Running Index values form a trend that predicts your success in running certain dis-

tances. You can find your Running Index report in the Polar Flow web service under the

PROGRESS tab. The report shows you how your running performance has improved over a

longer time period. If you're using the Polar Running program to train for a running event, you can

follow your Running Index progress to see how your running is improving towards the goal.

The following chart estimates the duration that a runner can achieve in certain distances when

performing maximally. Use your long-term Running Index average in the interpretation of the

chart. The prediction is best for those Running Index values that have been received at speed

and running circumstances similar to the target performance.

132

Running

Index

Cooper test

(m)

5 km (h:m-

m:ss)

10 km (h:m-

m:ss)

21.098 km

(h:mm:ss)

42.195 km

(h:mm:ss)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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TRAINING BENEFIT

Training Benefit gives you textual feedback on the effect of each training session helping you to

better understand the effectiveness of your training. You can see the feedback in Flow app and

Flow web service. To get the feedback, you need to have trained at least a total of 10 minutes in

the heart rate zones.

Training Benefit feedback is based on heart rate zones. It reads into how much time you spend

and how many calories you burn in each zone.

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

Feedback Benefit

Maximum training+ What a session! You improved your sprint speed and the nervous sys-

tem of your muscles, which make you more efficient. This session also

increased your resistance to fatigue.

Maximum training What a session! You improved your sprint speed and the nervous sys-

tem of your muscles, which make you more efficient.

Maximum & Tempo

training

What a session! You improved your speed and efficiency. This session

also significantly developed your aerobic fitness and your ability to sus-

tain high intensity effort for longer.

Tempo & Maximum

training

What a session! You significantly improved your aerobic fitness and

your ability to sustain high intensity effort for longer. This session also

developed your speed and efficiency.

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

and ability to sustain high intensity effort for longer. This session also

increased your resistance to fatigue.

Tempo training Great pace! You improved your aerobic fitness, speed, and ability to

sustain high intensity effort for longer.

Tempo & Steady state

training

Good pace! You improved your ability to sustain high intensity effort

for longer. This session also developed your aerobic fitness and the

endurance of your muscles.

Steady state & Tempo

training

Good pace! You improved your aerobic fitness and the endurance of

your muscles. This session also developed your ability to sustain high

intensity effort for longer.

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Feedback Benefit

Steady state training

Excellent! This long session improved the endurance of your muscles

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

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

obic fitness.

Steady state & Basic

training, long

Excellent! This long session improved the endurance of your muscles

and your aerobic fitness. It also developed your basic endurance and

your body's ability to burn fat during exercise.

Steady state & Basic

training

Excellent! You improved the endurance of your muscles and your aer-

obic fitness. This session also developed your basic endurance and

your body's ability to burn fat during exercise.

Basic & Steady state

training, long

Great! This long session improved your basic endurance and your

body's ability to burn fat during exercise. It also developed the endur-

ance of your muscles and your aerobic fitness.

Basic & Steady state

training

Great! You improved your basic endurance and your body's ability to

burn fat during exercise. This session also developed the endurance of

your muscles and your aerobic fitness.

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

and your body's ability to burn fat during exercise.

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

and your body's ability to burn fat during exercise.

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

body to adapt to your training.

SMART CALORIES

The most accurate calorie counter on the market calculates the number of calories burned based

on your individual data:

l Body weight, height, age, gender

l Individual maximum heart rate (HR

max

)

l The intensity of your training or activity

l Individual maximal oxygen uptake (VO2

max

)

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The calorie calculation is based on an intelligent combination of acceleration and heart rate data.

The calorie calculation measures your training calories accurately.

You can see your cumulative energy expenditure (in kilocalories, kcal) during training sessions,

and your total kilocalories of the session afterwards. You can also follow your total daily calories.

CONTINUOUS HEART RATE

The Continuous heart rate feature measures your heart rate around the clock. It enables a more

accurate measurement of daily calorie consumption and your overall activity because also phys-

ical activities with very little wrist movement, such as cycling, can now be tracked.

Continuous heart rate on your watch

You can turn the Continuous heart rate feature on, off or to night-time only mode on your watch

in Settings > General settings > Continuous HR tracking. If you choose Night-time only mode,

set heart rate tracking to begin at the earliest time you might go to bed.

The feature is off by default. Keeping the Continuous Heart Rate feature on in your

watch will drain the battery quicker. Continuous heart rate tracking needs to be

enabled for Nightly Recharge to function. If you want to save battery and still use

Nightly Recharge, set the continuous heart rate tracking to be on only at night.

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

open a detailed view.

The feature is on by default. Keeping the Continuous Heart Rate feature on in your

watch will drain the battery quicker. Continuous heart rate tracking needs to be

enabled for Nightly Recharge to function. If you want to save battery and still use

Nightly Recharge, set the continuous heart rate tracking to be on only at night.

In time view, swipe left or right to navigate to the heart rate watch face. Tap the display to open

detailed view.

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When the feature is on, the watch continuously measures your heart rate and displays it on the

Heart rate watch face. When opening the details, you can check your highest and lowest heart

rate readings of the day and also view what your lowest heart rate reading of the previous night

was.

The watch tracks your heart rate in 5-minute intervals and records the data for later analysis in

the Flow app or web service. If the watch detects that your heart rate is elevated, it starts to

record your heart rate continuously. Continuous recording can also start based on your wrist

movements, for example, when you’re walking with a fast enough pace for at least one minute.

The continuous recording of your heart rate stops automatically when your activity level drops

low enough. When your watch detects that your arm is not moving or when your heart rate is not

elevated it tracks your heart rate in 5-minute cycles to find your lowest reading of the day.

In some cases, it is possible that you’ve seen a higher or lower heart rate on your watch during

the day than is shown in the continuous heart rate summary as the highest or lowest reading of

your day. This can happen if the reading you’ve seen falls outside the tracking interval.

The LEDs on the back of your watch are always on when the continuous heart rate fea-

ture is on and the sensor on the back is in touch with your skin. For instructions on how

to wear your watch for accurate heart rate readings from the wrist, see Wrist-based

heart rate measurement.

You can follow the Continuous Heart Rate data in more detail and in longer periods in Polar Flow,

either in web or in the mobile app. Learn more about the Continuous Heart Rate feature in this in-

depth guide.

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24/7 ACTIVITY TRACKING

Your watch tracks your activity with an internal 3D accelerometer that records your wrist move-

ments. It analyzes the frequency, intensity and regularity of your movements together with your

physical information, allowing you to see how active you really are in your everyday life, on top of

your regular training. You should wear your watch on your non-dominant hand to ensure you get

the most accurate activity tracking.

ACTIVITY GOAL

You'll get your personal activity goal when you set up your watch. The activity goal is based on

your personal data and activity level setting, which you can find on your watch (Settings > Phys-

ical settings > Activity level), in the Polar Flow app or in the Polar Flow web service.

If you want to change your goal, open your Flow app, tap your name/profile photo in the menu

view, and swipe down to see Activity goal. Or go to flow.polar.com and sign in to your Polar

account. Then click your name > Settings > Activity goal. Choose one of the three activity levels

that best describes your typical day and activity. Below the selection area, you can see how act-

ive you need to be to reach your daily activity goal on the chosen level.

The time you need to be active during the day to reach your activity goal depends on the level you

have chosen and the intensity of your activities. Meet your goal faster with more intense activ-

ities or stay active at a slightly more moderate pace throughout the day. Age and gender also

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affect the intensity you need to reach your activity goal. The younger you are, the more intense

your activity needs to be.

ACTIVITY DATA ON YOUR WATCH

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

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

The circle around the watch face and the percentage below time and date show your progress

towards your daily activity goal. The circle fills with light blue color as you are active.

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

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 time tells 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 min-

imum metabolic activity required to maintain life).

Inactivity alert

It's widely known that physical activity is a major factor in maintaining health. In addition to

being physically active, it's important to avoid prolonged sitting. Sitting for long periods of time is

bad for your health, even on those days when you train and gain enough daily activity. Your

watch spots if you’re being inactive for too long during your day and this way helps you to break

up your sitting to avoid the negative effects it has on your health.

If you’ve been still for 55 minutes, you'll get an inactivity alert: It's time to move is shown along

with a small vibration. Stand up and find your own way to be active. Take a short walk, stretch, or

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do some other light activity. The message goes away when you start moving or press the button.

If you don't get active in five minutes, you'll get an inactivity stamp, which you can see on the

Flow app and Flow web service after syncing. The Flow app and Flow web service show you the

whole history of how many inactivity stamps you have received. This way you can check back on

your daily routine and make changes towards a more active life.

ACTIVITY DATA IN THE FLOW APP AND WEB SERVICE

With the Flow app you can follow and analyze your activity data on the go and sync it wirelessly

from your watch to the Flow web service. The Flow web service gives you the most detailed

insight into your activity information. With the help of the activity reports (under the REPORTS

tab), you can follow the long-term trend of your daily activity. You can choose to view either daily,

weekly or monthly reports.

Learn more about the 24/7 Activity tracking feature in this in-depth guide.

ACTIVITY GUIDE

The Activity Guide feature shows how active you've been during the day, and tells you how much

you need to still do to reach the recommendations for physical activity per day. You can check

how you’re doing in reaching your activity goal for the day either from your watch, from the Polar

Flow app or web service.

For more information, see 24/7 Activity Tracking.

ACTIVITY BENEFIT

Activity benefit gives you feedback on the health benefits that being active has given you, and

also on what kind of unwanted effects sitting for too long has caused to your health. The feed-

back is based on international guidelines and research on the health effects of physical activity

and sitting behavior. The core idea is: the more active you are, the more benefits you get!

Both the Flow app and Flow web service show the activity benefit of your daily activity. You can

view the activity benefit on daily, weekly and monthly basis. In the Flow web service, you can also

view the detailed information on health benefits.



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For more information, see 24/7 Activity Tracking.

141

NIGHTLY RECHARGE™ RECOVERY MEASUREMENT

Nightly Recharge™ is an overnight recovery measurement that shows you how well you recover

from the demands of your day. Your Nightly Recharge status is based on two components: how

you slept (sleep charge) and how well your autonomic nervous system (ANS) calmed down dur-

ing the early hours of your sleep (ANS charge). Both components are formed by comparing your

last night to your usual levels from the past 28 days. Your watch automatically measures both

sleep charge and ANS charge during the night.

You can see your Nightly Recharge status on your watch and in the Polar Flow app. Based on

what we've measured from you, you get personalized daily tips in Polar Flow app on exercise,

and tips on sleep and regulating your energy levels on those particularly rough days. Nightly

Recharge helps you make optimal choices in your everyday life to maintain overall well-being and

reach your training goals.

How tostart using Nightly Recharge?

1. Continuous heart rate tracking needs to be enabled for Nightly Recharge to function.

To enable Continuous HR tracking go to Settings > General Settings > Continuous HR

tracking and choose On or Night-time only.

2. Tighten the wristband firmly around your wrist and wear the watch when you sleep.

The sensor on the back of the watch must be in constant touch with your skin. For

more detailed wearing instructions, see Wrist-based heart rate measurement.

3. You need to wear your watch for three nights before you start to see the Nightly

Recharge status on your watch. This is how long it takes to establish your usual level.

Before you get your Nightly Recharge you can view your sleep and ANS measurement

details (heart rate, heart rate variability and breathing rate). After three successful

nightly measurements you can see your Nightly Recharge status on your watch.

Nightly Recharge on your watch

Already awake? is shown on the Nightly Recharge watch face when your watch has detec-

ted a minimum of four hours of sleep. Press OK to tell the watch that you're awake. Con-

firm with OK and the watch summarizes your Nightly Recharge instantly. Confirm by

tapping and the watch summarizes your Nightly Recharge instantly. The Nightly

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Recharge status tells you how restorative last night was. Scores for both ANS charge and

sleep charge are taken into account when calculating your Nightly Recharge status.

Nightly Recharge status has the following scale: very poor – poor – compromised – OK –

good – very good.

In time view, swipe left or right to navigate to the Nightly Recharge watch face.

In time view, use the UP and DOWN buttons to navigate to the Nightly Recharge watch

face. Press OK to open detailed Nightly recharge view.

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

information about your ANS charge and your sleep charge.

143

1. Nightly Recharge status graph

2. Nightly Recharge status Scale: very poor – poor – compromised – OK – good – very

good.

3. ANS charge graph

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

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

much above usual.

6. Heart rate bpm (4 h average)

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

8. Heart rate variability ms (4 h average)

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

10. Sleep score graph

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

single number.

12. Sleep charge status = Sleep score compared to your usual level. Scale: much below

usual – below usual – usual – above usual – much above usual.

13. Sleep data details. See "Sleep data on your watch" on page148 for more detailed

information.

Nightly Recharge in the Flow app

You can compare and analyze your Nightly Recharge details from different nights in the

Polar Flow app. Choose Nightly Recharge from the Flow app menu to see the details of

your last night's Nightly Recharge. Swipe the display right to see the Nightly Recharge

details for previous days. Tap the ANS charge or sleep charge box to open detailed view

of ANS charge or sleep charge.

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ANS charge details in the Flow app

ANS charge gives you information on how well your autonomic nervous system (ANS)

calmed down during the night. The scale is from -10 to +10. Around zero is your usual

level. The ANS charge is formed by measuring your heart rate, heart rate variability and

breathing rate during roughly the first four hours of sleep.

A normal heart rate value for adults can range between 40 and 100 bpm. It is common for

your heart rate values to vary between nights. Mental or physical stress, exercising late at

145

night, illness, or alcohol can keep your heart rate up during the early hours of your sleep.

It's best to compare your last night's value to your usual level.

Heart rate variability (HRV) refers to the variation between successive heart beats. In gen-

eral, high heart rate variability is linked to general good health, high cardiovascular fitness

and resilience to stress. It can vary greatly from person to person, ranging from 20 to 150.

It's best to compare your last night's value to your usual level.

Breathing rate shows your average breathing rate during roughly the first four hours of

sleep. It is calculated from your beat-to-beat interval data. Your beat-to-beat intervals

shorten when you breathe in and lengthen when you breathe out. During sleep, breathing

rate slows down and varies mainly along with sleep stages. Typical values for a healthy

adult at rest range from 12 to 20 breaths per minute. Higher values than usual may indic-

ate a fever or impending illness.

Sleep charge details in Polar Flow

For sleep charge information in the Polar Flow app, see "Sleep data in the Flow app and

web service" on page151.

Personalized tips in the Flow app

Based on what we've measured from you, you get personalized daily tips in the Polar Flow

app on exercise, and tips on sleep and regulating your energy levels on those particularly

rough days. Tips for the day are displayed on the opening view of Nightly Recharge in the

Flow app.

For exercise

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

are based on:

l Nightly Recharge status

l ANS charge

l Sleep charge

l Cardio load status

For sleep

If you didn't sleep as well as usual, you get a sleep tip. It tells you how to improve the

aspects of your sleep that weren't as good as usual. Besides parameters we measure

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from your sleep, we take into account:

l sleep rhythm over a longer period of time

l Cardio load status

l exercise on the previous day

For regulating energy levels

If your ANS charge status or sleep charge is particularly low, you get a tip that helps you

get through the days with a lower recharge. They are practical tips on how to calm down

when you're in overdrive, and how to energize when you need a boost.

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

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SLEEP PLUS STAGES™ SLEEP TRACKING

Sleep Plus Stages automatically tracks the amount and quality of your sleep and shows you

how long you spent in each sleep stage. It gathers your sleep time and sleep quality components

into one easily glanceable value, sleep score. Sleep score tells you how well you slept compared

to the indicators of a good night’s sleep based on the current sleep science.

Comparing the components of the sleep score to your own usual level help you recognize which

aspects of your daily routine may affect your sleep and may need adjusting. Nightly breakdowns

of your sleep are available on your watch and in the Polar Flow app. Long-term sleep data in the

Polar Flow web service helps you analyze your sleep patterns in detail.

How to start tracking your sleep with Polar Sleep Plus Stages™

1. The first thing you need to do is set your preferred sleep time in the Polar Flow or on

your watch. In the Flow app, tap your profile, and choose Your preferred sleep time.

Choose your preferred time and tap Done. Or sign into your Flow account or create a

new one at flow.polar.com, and choose Settings > Physical settings > Your preferred

sleep time. Set your preferred time and choose Save. Set your preferred sleep time on

your watch from Settings > Physical settings > Your preferred sleep time.

Sleep time preference is the amount of sleep you want to get each night. By default, it

is set to the average recommendation for your age group (eight hours for adults from

18 to 64 years). If you feel that eight hours of sleep is too much or too little for you, we

recommend you adjust your preferred sleep time to meet your individual needs. By

doing this, you’ll get accurate feedback on how much sleep you got in comparison to

your preferred sleep time.

2. Continuous heart rate tracking needs to be enabled for Sleep Plus Stages to function.

To enable Continuous HR tracking go to Settings > General Settings > Continuous HR

tracking and select On or Night-time only. Tighten the wristband firmly around your

wrist. The sensor on the back of the watch must be in constant touch with your skin.

For more detailed wearing instructions, see Wrist-based heart rate measurement.

3. Your watch detects when you fall asleep, when you wake up and how long you spent

sleeping. The Sleep Plus Stages measurement is based on recording the movements

148

of your non-dominant hand with a built-in 3D acceleration sensor and recording your

heart’s beat-to-beat interval data from your wrist with an optical heart rate sensor.

4. In the morning you can see your sleep score (1-100) from your watch. You get sleep

stages information (light sleep, deep sleep, REM sleep) and a sleep score after one

night, including feedback on sleep themes (amount, solidity and regeneration). After

the third night, you get a comparison to your usual level.

5. You can record your own perception of your sleep quality in the morning by rating it on

your watch or in the Flow app. Your own rating is not taken into account in the sleep

charge calculation, but you can record your own perception and compare it to the sleep

charge assessment you get.

Sleep data on your watch

149

When you wake up you can access your sleep details via the Nightly Recharge watch face.

Tap the display to open the Nightly recharge status details and then tap Open under Sleep

charge details.

You can also stop the sleep tracking manually. Already awake? is shown on the sleep

watch face when your watch has detected a minimum of four hours of sleep. Tap the

Already awake? text to tell the watch that you're awake and it will ask you if you want to

150

stop sleep tracking. Confirm by tapping and the watch summarizes your sleep

instantly.

When you wake up you can access your sleep details via the Nightly Recharge watch face.

Press OK to open the Nightly recharge status details and then scroll down to Sleep charge

details with the DOWN button. Press OK to open the details.

You can also stop the sleep tracking manually. Already awake? is shown on the Nightly

recharge watch face when your watch has detected a minimum of four hours of sleep.

Press OK to tell the watch that you're awake. Confirm with OK and the watch summarizes

your sleep instantly.

The sleep charge details view displays the following information:

1. Sleep score status graph

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

single number.

3. Sleep charge = Sleep score compared to your usual level. Scale: much below usual –

below usual – usual – above usual – much above usual.

4. Sleep time tells you the total duration between when you fell asleep and when you

woke up.

5. Actual sleep (%) tells the time spent asleep between the time you fell asleep and when

you woke up. More specifically, it is your sleep time minus the interruptions. Only the

time you actually spend asleep is included in actual sleep.

6. Continuity (1-5): Sleep continuity is a rating of how continuous your sleep time was.

Sleep continuity is evaluated on a scale from one to five: fragmented – fairly frag-

mented – fairly continuous – continuous – very continuous.

7. Long interruptions (min) tells the time you spent awake during the interruptions

longer than one minute. During a normal night's sleep there are numerous short and

long interruptions when you actually awaken from your sleep. Whether you remember

these interruptions or not depends on their duration. The shorter ones we don’t usually

remember. The longer ones, for instance when one might get up for a sip of water, we

can remember. Interruptions are illustrated as yellow bars on your sleep timeline.

8. Sleep cycles: A normal sleeper typically goes through 4-5 sleep cycles over the course

of a night. This equals to a sleep time of approximately 8 hours.

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9. REM sleep %: REM stands for rapid eye movement. REM sleep is also called para-

doxical sleep as your brain is active but your muscles are inactive to avoid acting out

dreams. Just as deep sleep restores your body, REM sleep restores your mind, and

enhances memory and learning.

10. Deep sleep %: Deep sleep is the stage of sleep in which it is hard to be awakened since

your body is less responsive to environmental stimuli. Most deep sleep occurs during

the first half of the night. This sleep stage restores your body and supports your

immune system. It also affects certain aspects of memory and learning. The stage of

deep sleep is also called slow wave sleep.

11. Light sleep %: Light sleep serves as a transition stage between wakefulness and the

deeper stages of sleep. You can be easily awoken from light sleep since your respons-

iveness to the environmental stimuli remains quite high. Light sleep also promotes

mental and physical recovery, although REM and deep sleep are the most important

sleep stages in that regard.

Sleep data in the Flow app and web service

How you sleep is always individual — instead of comparing your sleep stats to others, fol-

low your own long-term sleeping patterns to get a full understanding of how you sleep.

Sync your watch with the Flow app after waking up to see your last night’s sleep data in

Polar Flow. Follow your sleep on a daily and weekly basis in the Flow app, and see how

your sleeping habits and activity during the day affect your sleep.

Choose Sleep from the Flow app menu to see your sleep data. In the Sleep structure view

you see how your sleep has progressed through different sleep stages (light sleep, deep

sleep and REM sleep) and any interruptions to your sleep. Usually sleep cycles proceed

from light sleep into deep sleep and then to REM sleep. Typically, a night's sleep consists

of 4 to 5 sleep cycles. This equals to approximately 8 hours of sleep. During a normal

night's sleep there are numerous short and long interruptions. The long interruptions are

displayed with the tall orange bars in the sleep structure graph.

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

The six components of the sleep score are grouped under three themes: amount (sleep

time), solidity (long interruptions, continuity and actual sleep) and regeneration (REM

sleep and deep sleep). Each bar in the graph represents the score for each component.

Sleep score is the average of these scores. By choosing the weekly view you can see how

your sleep score and sleep quality (solidity and regeneration themes) vary during the

week.

153

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

To view your long-term sleep data with sleep stages in the Flow web service go to Pro-

gress, and choose the Sleep report tab.

Sleep report gives you a long-term view to your sleep patterns. You can choose to view

your sleep details for a 1-month, 3-month or 6-month period. You’re able to see averages

for the following sleep data: fell asleep, woke up, sleep time, REM sleep, deep sleep and

interruptions to your sleep. You can view a nightly breakdown of your sleep data by hov-

ering your mouse over the sleep graph.

154



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

SLEEPWISE™

Polar SleepWiseTM helps you grasp how sleep contributes to your daytime alertness level and

readiness to perform. In addition to the amount and quality of your recent sleep, we also take the

effect of sleep rhythm into account. SleepWise shows how your recent sleep boosts your day-

time alertness and readiness to perform. This is what we call Boost from sleep. It helps you

reach and maintain a healthy sleep rhythm and it describes how your recent sleep affects your

daytime alertness. Better alertness adds up to better readiness to perform by improving reaction

time, accuracy, judgement and decision-making.

To ensure personalized feedback, please make sure that your Preferred sleep time setting

matches your real sleep need.

SleepWise is completely automatic and all you need to do is to track your sleep with Sleep Plus

Stages compatible Polar watch. It is available in the Polar Flow app.

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DAILY BOOST FROM SLEEP

Note that you need to have at least five sleep results within the last seven days in order to see

your Boost from sleep forecasts. In case you haven't worn your watch or if the sleep tracking

was not successful, you can also add sleep times manually in the app to increase your sleep res-

ult count.

To see your Boost from sleep forecasts in the Polar Flow app, choose Boost from sleep from the

menu or get a glance of the daily Boost from sleep forecast from the card in the Diary. Tapping

the card opens the daily Boost from sleep view.

Boost from sleep view opens:

156

In the morning, you can see a forecast for how your sleep boost is expected to vary throughout

the day, and plan alertness boosting activities accordingly (such as naps, coffee, or a walk out-

side). This provides simple visual and numeric feedback on any changes in your sleep rhythm.

This way, you can easily recognize if the changes are for better or for worse. This helps helps you

understand how the effects of sleep accumulate in the long run. It makes the impact of sleep

debt and irregular sleep-wake rhythm visible.

Boost score summarizes the daily forecast into one number in order to make it easy to compare

between days. Your boost score may be excellent, good, fair, or modest. Excellent boost score

means that you get all the benefits of good sleep to support your day. Your boost score may be

modest if you, for example, have a lot of sleep debt. You might see repeating patterns in the

trend, for instance, because of weekends.

The daily Forecast graph shows how your recent sleep is expected to boost you throughout the

day.

The lighter the shade and higher the bar, the higher the boost level. It means you're likely to feel

sharp and ready to perform. The darker the shade and lower the boost. It means you may feel

less alert – even drowsy.

Boost levels

Please notice that our forecast is based on sleep only. It doesn't react to anything else you might

or might not do during the day. In other words, the graph won't react to the cups of coffee you

might consume or the cold showers or brisk walks you might take. Inner motivation also plays a

role in how sharp you feel. No matter how high your sleep-based boost level, you're likely to start

feeling drowsy during the course of a very boring lecture. On the other hand, you might feel quite

157

sharp even after a bad night's sleep, if you have a truly interesting task at hand. By following the

daily forecast, you'll learn that your boost level tends to dip in the afternoon for some time and

then go up again. There's no reason to worry about this afternoon slump though. It's regulated by

your internal rhythm and is natural to all human beings. By studying the course of your past fore-

casts, you can learn how today's boost levels are not only affected by last night's sleep but also

your recent sleep history. Staying up late on weekends, for example, can affect several days.

Sleep gate anticipates the time when your body is ready to fall asleep. However, your body's

internal rhythm might not always align with your everyday commitments. That's why your sleep

gate is not always your ideal bedtime in real life. This could be the case, for example, when you

go back to work after a break – be it a longer vacation or just a weekend break.

WEEKLY SLEEP

In the Weekly sleep view you can compare and analyze your Sleep details from different nights.

Tap the calendar icon to access it.

Boost from sleep graph shows how your sleep has affected your days lately. Based on this, you

can consider making changes to your sleep schedule.

Sleep & Internal rhythm graph shows how much your actual sleep rhythm deviates from your

body's internal circadian rhythm. Syncing these two rhythms – actual and internal – has many

health benefits. Sticking to regular bedtimes and wake-up times can help you sync them. You can

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see how your behavior affects your internal rhythm. For example, staying up late on weekends or

traveling over time zones may upset the sync of your rhythms.

Sleep gate anticipates the time when your body is ready to fall asleep. This may be clearly recog-

nizable from your data or not. Irregular sleep rhythm or unusual sleeping hours can mess your

internal rhythm and make sleep gate less prominent.

Sleep gate recognizability

You can expect your sleep gate to be clearly recognizable (3/3), if your sleep rhythm is regular. In

case your sleep rhythm changes drastically, your sleep gate is difficult to recognize.

Internal rhythm

Your body's internal rhythm means there are times when your body naturally wants to be asleep

or awake. The purple lines in the graph show your sleep window – the time span when your body

would've naturally wanted to be asleep. The blue bars show your actual sleep rhythm. Syncing

these two rhythms – actual and internal – has many health benefits. Sticking to regular bedtimes

and wake-up times can help you sync them.

Many people working office hours tend to stay up late and sleep in on weekends. This is how

they end up shifting their sleep gate towards staying up late on Sunday night as well. In this very

typical case of social jet lag, trouble falling asleep on Sunday night may result in starting a new

working week sleep-deprived. Going by the book, the trick to avoid Sunday insomnia and sleep-

deprived Mondays is to go to bed and get up at the same time every day. However, if you've

ended up staying up late, you should rather compensate that with a nice early afternoon nap

instead of sleeping in.

SCIENTIFIC BACKGROUND

Polar SleepWise feature utilizes sleep tracking and biomathematical modeling for predicting day-

time alertness based on how one has slept recently. To predict how sleep boosts one’s alertness,

Polar model evaluates sleep amount, quality, and timing against personal sleep need and one’s

body’s internal circadian rhythm. The model predicts one's boost levels hour-by-hour, daily boost

score, sleep gate, and sleep window. A sleep gate marks the start of one's sleep window - the

time when one's body would naturally want to be asleep. It takes from 1 to 2 weeks for Sleep-

Wise to collect enough data to reach full reliability.

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Biomathematical modeling is a generally accepted means to predict how different sleep sched-

ules impact on alertness during waking hours. Several biomathematical models have been intro-

duced in the scientific literature. While the details and terminology between the models differ, the

models typically consider time awake, sleep-wake history, and the circadian rhythm. The outputs

of the models have typically been validated against a psychomotor vigilance task after modest or

severe sleep restrictions. The psychomotor vigilance task is a simple task where one presses a

button as soon as the light appears on a screen. Results from such a task correlate with main-

taining attention, problem solving, and decision making.

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SERENE™ GUIDED BREATHING EXERCISE

Serene™ is a guided deep breathing exercise that helps you relax your body and mind and man-

age stress. Serene guides you to breathe at a slow, regular rhythm – six breaths per minute,

which is the optimal breathing rate for stress-relieving effects. When you breathe slowly, your

heart beat starts to synchronize with the rhythm of your breathing and your heart’s beat-to-beat

intervals start to vary more.

During the breathing exercise your watch helps you maintain a regular slow breathing rhythm

with an animation on the watch display and by vibrating. Serene measures your body’s response

to the exercise and gives you real-time biofeedback on how you're doing. After the exercise, you

get a summary of the time you spent on the three serenity zones. The higher the zone, the better

the synchronization with the optimal rhythm was. The more time you spend in the higher zones,

the more benefits you can expect to feel in the long-term. When you use the Serene breathing

exercise regularly, it can help you manage stress, improve the quality of your sleep and give you

a sense of improved overall well-being.

Serene breathing exercise on your watch

The Serene breathing exercise guides you to breathe deeply and slowly to calm down the

body and mind. When you breathe slowly, your heart beat starts to synchronize with the

rhythm of your breathing. Your heart's beat-to-beat intervals vary more when your breath-

ing is deeper and slower. Deep breathing produces measurable responses in the heart’s

beat-to-beat intervals. When you breath in, intervals between consecutive heart beats

shorten (heart rate speeds up) and when you breath out, intervals between consecutive

heart beats lengthen (heart rate slows down). The variance of your heart's beat-to-beat

intervals is greatest when you are closest to the 6 breathing cycles per minute rhythm

(inhale + exhale = 10 seconds). This is the optimal rate for stress-relieving effects. This

is why your success is measured not only from the synchronization, but also from how

close you were to the optimal breathing rate.

The default duration of Serene breathing exercise is 3 minutes. You can adjust the dur-

ation of the breathing exercise in range between 2-20 minutes. You can also adjust inhale

and exhale durations if needed. Fastest breathing frequency can be 3 seconds for inhale

and 3 seconds for exhale resulting 10 breaths per minute. Slowest breathing frequency is

5 seconds for inhale and 7 seconds for exhale resulting 5 breaths per minute.

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Check that your position allows you to keep your arms relaxed and your hands still

throughout the entire breathing exercise. This allows you to relax properly and ensures

that your Polar watch can accurately measure the effects of the session.

1. Wear your watch snugly just behind the wrist bone.

2. Sit or lie down comfortably.

3. On your watch, choose Serene and then choose Start to start breathing exercise. Exer-

cise starts with a 15 seconds preparatory phase.

4. Follow the breathing guidance on the display or through the vibration.

5. You can end the exercise by pressing the button at any time.

6. You can end the exercise by pressing the BACK button at any time.

7. The main guiding element in the animation changes color according to which serenity

zone you're currently in.

8. After the exercise, you'll see your results displayed on your watch as time spent in the

different serenity zones.

The serenity zones are Amethyst, Sapphire and Diamond. The serenity zones tell you how

well your heartbeat and breathing are in sync and how close you are to the optimal breath-

ing rate of six breaths per minute. The higher the zone, the better the synchronization with

the optimal rhythm. For the highest serenity zone, Diamond, you need to sustain a slow tar-

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get rhythm of around six breaths per minute, or slower. The more time you spend in the

higher zones, the more benefits you can expect to feel in the long-term.

Breathing exercise result

After the exercise, you get a summary of the time you spent on the three serenity zones.

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

FITNESS TEST WITH WRIST-BASED HEART RATE

The Polar Fitness Test with wrist-based heart rate is an easy, safe and quick way to estimate

your aerobic (cardiovascular) fitness at rest. It's a simple 5-minute fitness level assessment that

gives you an estimate of your maximal oxygen uptake (VO2max). The Fitness Test calculation is

based on your resting heart rate, heart rate variability and your personal information: gender, age,

height, weight, and self-assessment of your physical activity level called the training background.

The Polar Fitness Test is developed for use by healthy adults.

Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your

body. The better your aerobic fitness, the stronger and more efficient your heart is. Good aerobic

fitness has many health benefits. For example, it helps in decreasing the risk of high blood pres-

sure and your risk of cardiovascular diseases and stroke. If you want to improve your aerobic fit-

ness it takes, on average, six weeks of regular training to see a noticeable change in your fitness

test result. Less fit individuals see progress even more rapidly. The better your aerobic fitness,

the smaller the improvements in your result.

Aerobic fitness is best improved by training types that use large muscle groups. Such activities

include running, cycling, walking, rowing, swimming, skating, and cross-country skiing. To mon-

itor your progress, start by performing the test a couple of times during the first two weeks in

order to get a baseline value, and then repeat the test approximately once a month.

To make sure the test results are reliable, the following basic requirements apply:

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l You can perform the test anywhere - at home, at the office, at a health club - provided the

testing environment is peaceful. There should be no disturbing noises (e.g. television, radio,

or telephone) and no other people talking to you.

l Always take the test in the same environment and at the same hour.

l Avoid eating a heavy meal or smoking 2-3 hours prior to testing.

l Avoid heavy physical exertion, alcohol, and pharmaceutical stimulants on the test day and

the previous day.

l You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.

BEFORE THE TEST

Before starting the test, make sure your physical settings including training background are

accurate in Settings > Physical settings.

Wear your watch snugly on top of your wrist, at least a finger’s width up from the wrist bone. The

heart rate sensor on the back of your watch must be in constant touch with your skin.

PERFORMING THE TEST

To perform the fitness test, press the button and swipe down to find Fitness Test. First, tap Fit-

ness Test and then on Relax and start the test.

l When heart rate is found, your current heart rate and Lie down & relax is shown on the dis-

play. Stay relaxed and limit body movements and communication with other people.

l You can interrupt the test in any phase by pressing the button. Test canceled is shown.

If the watch cannot receive your heart rate signal, the message Test failed is shown. In which

case, you should check that the heart rate sensor on the back of the watch is in constant touch

with your skin. See Wrist-based heart rate measurement for detailed instructions on wearing

your watch when measuring heart rate from your wrist.

TEST RESULTS

When the test is over, your watch notifies you by vibrating and shows a description of your fit-

ness test result and your estimated VO

2max

Update to VO2

2max

to physical settings? is shown.

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l

Tap to save the value to your Physical settings.

l

Tap to cancel only if you know your recently measured VO

2max

value, and if it differs

more than one fitness level class from the result.

Your latest test result is shown in Tests > Fitness test > Latest result. Only your most recently

performed test result is shown.

For a visual analysis of your Fitness test results, go to the Flow web service and select the test

from your Diary to view details from it.

Your watch syncs with the Flow app automatically after the test if your phone is within

the Bluetooth range.

PERFORMING THE TEST

On your watch, choose Fitness test > Relax and start the test. The watch starts searching for

your heart rate.

When your heart rate is found Lie down & relax is shown on the display. Stay relaxed and limit

body movements and communication with other people.

You can interrupt the test in any phase by pressing BACK. Test canceled is shown.

If the watch cannot receive your heart rate signal, the message Test failed is shown. In which

case, you should check that the heart rate sensor on the back of the watch is in constant touch

with your skin. See Wrist-based heart rate measurement for detailed instructions on wearing

your watch when measuring heart rate from your wrist.

TEST RESULTS

When the test is over, your watch notifies you by vibrating and shows a description of your fit-

ness test result and your estimated VO

2max

Update to VO2

2max

to physical settings? is shown.

l Press OK to save the value to your Physical settings.

l Press BACK to cancel only if you know your recently measured VO

2max

value, and if it dif-

fers more than one fitness level class from the result.

Your latest test result is shown in Tests > Fitness test > Latest result. Only your most recently

performed test result is shown.

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For a visual analysis of your Fitness test results, go to the Flow web service and select the test

from your Diary to view details from it.

Your watch syncs with the Flow app automatically after the test if your phone is within

the Bluetooth range.

Fitness level classes

Men

Age /

Years

Very low Low Fair Moderate Good Very good Elite

20-24 < 32 32-37 38-43 44-50 51-56 57-62 > 62

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

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

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

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

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

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

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

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

Women

Age /

Years

Very low Low Fair Moderate Good Very good Elite

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

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

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

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

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

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Age /

Years

Very low Low Fair Moderate Good Very good Elite

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

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

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

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

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

2max

was measured dir-

ectly in healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz

E, Reibold RC. Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat

Space Environ Med; 61:3-11, 1990.

2MAX

A clear link exists between maximal oxygen consumption (VO2

max

) of the body and car-

diorespiratory fitness because oxygen delivery to tissues is dependent on lung and heart func-

tion. VO2

max

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

oxygen can be used by the body during maximal exercise; it is related directly to the maximal

capacity of the heart to deliver blood to the muscles. VO2

max

can be measured or predicted by fit-

ness tests (e.g. maximal exercise tests, submaximal exercise tests, Polar Fitness Test). VO2

max

is a good index of cardiorespiratory fitness and a good predictor of performance capability in

endurance events such as distance running, cycling, cross-country skiing, and swimming.

VO2

max

can be expressed either as milliliters per minute (ml/min = ml ■ min-1) or this value can

be divided by the person’s body weight in kilograms (ml/kg/min = ml ■ kg-1■ min-1).

FITSPARK™ DAILY TRAINING GUIDE

The FitSpark™ training guide offers ready-made daily on-demand workouts available easily right

on your watch. The workouts are built to match your fitness level, training history and your recov-

ery and readiness, based on your Nightly Recharge status from the previous night. FitSpark gives

you 2-4 different workout options every day: one that suits you best and 1-3 other options to

choose from. You get a maximum of four suggestions per day and there are 19 different

workouts in total. Suggestions include workouts from the cardio, strength and supportive train-

ing categories.

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When using Recovery Pro with Grit X Pro, the result of the Orthostatic Test from that

day is taken into account when giving you your FitSpark daily training suggestion. The

result of your Leg Recovery Test is also taken into account.

FitSpark workouts are ready-made training targets defined by Polar. The workouts include

instructions on how to perform the exercises and real-time step-by-step guidance to ensure you

exercise safely and with proper technique. All workouts are time-based, and they are adjusted

based on your current fitness level, making the sessions suitable for everyone, regardless of fit-

ness level. The FitSpark workout suggestions are updated after each training session (including

training sessions done without FitSpark), at midnight and when you wake up. FitSpark keeps your

training versatile with different types of daily workouts to choose from.

How is your fitness level determined?

Your fitness level is determined for every workout suggestion based on your:

l Training history (average weekly heart rate zone realization from the previous 28

days)

l VO2max

l Training background

You can start using the feature without any training history. However, FitSpark will work

optimally after 7 days of use.

The higher the fitness level is, the longer the durations of the training targets

are. The most demanding strength targets are not available at low fitness levels.

What type of exercises are included in the training categories?

In cardio sessions you’re guided to train in different heart rate zones for different dur-

ations. Sessions include time-based warm-up, work and cool-down phases. Cardio ses-

sions can be completed with any sport profile on your watch.

Strength sessions are circuit training type workouts consisting of strength training exer-

cises with time-based guidance. Bodyweight workouts can be done using your own body

as resistance - there is no need for additional weights. In circuit training workouts you

need a bumper plate, a kettlebell or dumbbells to perform the exercises.

Supportive sessions are circuit training type workouts consisting of strength and mobility

exercises with time-based guidance.

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FitSpark on your watch

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

The Fitspark watch face includes the following views for different training categories:

PROGRAM WATCH FACE: If you have an active Running Program in Polar Flow

your FitSpark suggestions are based on the Running Program training targets.

Press OK in the Fitspark watch face to view the workout suggestions. The most suitable

workout for you based on your training history and fitness level is shown first. Scroll down

to see other optional workout suggestions. Choose a workout suggestion by pressing OK

to see detailed breakdown of the workout. Scroll down to see the exercises included in the

workout (strength and supportive workouts) and choose an individual exercise for detailed

instructions on how to perform the exercise. Scroll to Start and press OK to choose the

training target and then choose the sport profile to start the training target.

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During training

Your watch gives you guidance during training, which includes training information, time-

based phases with heart rate zones for cardio targets and time-based phases with exer-

cises for strength and supportive targets.

Strength training and supportive training sessions are based on ready-made workout

plans with exercise animations and real-time step-by-step guidance. All sessions include

timers and vibrations that let you know when it's time to switch to the next phase.

Continue each movement for 40 seconds, then rest until the minute is full and start the

next movement. When you’ve completed all rounds of the first set, start the next set manu-

ally. You can end a training session any time you like. You cannot skip or re-arrange train-

ing phases.

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Training results on your watch and in Polar Flow

You'll get a summary of your training session on your watch right after you've finished the

session. You'll get a more detailed analysis in the Polar Flow app or in the Polar Flow web

service. For cardio training targets you get a basic training result, which shows the phases

of the session with heart rate data. For strength and supportive training targets you get

detailed training results, which include your average heart rate and time spent on each

exercise. These are displayed as a list, and each exercise is also displayed on the heart

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rate curve.

Training may include some risk. Before beginning a regular training program please

read the Minimizing risks when training guidance.

SPORT PROFILES

Sport profiles are the sport choices you have on your watch. We have created four default sport

profiles to your watch, but you can add new sport profiles to your use in the Polar Flow app or

web service and sync them to your watch, and this way create a list of all your favorite sports.

You can also define specific settings for each sport profile. For example, you can create tailored

training views for each sport you do and choose what data you want to see when you train: just

your heart rate or just speed and distance—whatever suits you and your training needs and

requirements best.

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You can have a maximum of 20 sport profiles on your watch at a time. The number of sport pro-

files in Polar Flow mobile app and Polar Flow web service is not limited.

For more information, see Sport Profiles in Flow.

Using the sport profiles makes it possible for you to keep up with what you've done and to see

the progress you've made in different sports. See your training history and follow your progress

in the Flow web service.

Please note that in a number of indoor sports, group sports and team sports profiles

the HR visible to other devices setting is enabled by default. This means that com-

patible devices using Bluetooth Smart wireless technology, e.g. gym equipment, can

detect your heart rate. You can check which sport profiles have Bluetooth broadcasting

enabled by default from the Polar Sport profiles list. You can enable or disable

Bluetooth broadcasting from sport profile settings.

HEART RATE ZONES

The range between 50% and 100% of your maximum heart rate is divided into five heart rate

zones. By keeping your heart rate within a certain heart rate zone you can easily control the

intensity level of your workout. Each heart rate zone carries its own main benefits, and under-

standing these benefits will help you achieve the effect you want from your workout.

Learn more about the Heart Rate Zones: What are Heart Rate Zones?.

HR SENSOR MODE

In heart rate sensor mode you can turn your watch into a heart rate sensor and share your heart

rate with other Bluetooth devices like training apps, gym equipment or cycling computers. To use

your watch in HR sensor mode, you first need to pair it with the receiving external device. Refer

to receiving device's user guide for detailed pairing instructions.

TURN ON HR SENSOR MODE

1. Press and hold OK in time view or press BACK to enter the main menu and choose Start train-

ing. Browse to your preferred sport.

2. In pre-training mode, open the quick menu by tapping the icon or with the LIGHT button.

3. Choose Share HR with other device.

4. Activate the external device's pairing mode.

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5. Choose Grit X Pro from the external device.

6. Accept pairing Grit X Pro with the external device.

7. You should be able to see your heart rate on both your Polar watch and the external device.

When you’re ready, just start your session from the external device. To record your training

session with your watch, return to pre-training mode and start training recording by pressing

OK.

STOP SHARING HR

Choose Stop sharing. HR sharing stops also when you exit pre-training mode or stop the training

recording.

SPEED ZONES

With the speed/pace zones you can easily monitor speed or pace during your session, and adjust

your speed/pace to achieve the targeted training effect. The zones can be used to guide the effi-

ciency of your training during sessions, and help you mix up your training with different training

intensities for optimal effects.

SPEED ZONES SETTINGS

The speed zone settings can be adjusted in the Flow web service. There are five different zones,

and zone limits can be manually adjusted or you can use the default ones. They are sport spe-

cific, allowing you to adjust the zones to best suit each sport. The zones are available in running

sports (including team sports that involve running), cycling sports as well as rowing and canoe-

ing.

Default

If you choose Default, you cannot change the limits. The default zones are an example of

speed/pace zones for a person with a relatively high fitness level.

Free

If you choose Free, all limits can be changed. For example, if you have tested your actual

thresholds, such as anaerobic and aerobic thresholds, or upper and lower lactate thresholds, you

can train with zones based on your individual threshold speed or pace. We recommend that you

set your anaerobic threshold speed and pace as the minimum for zone 5. If you also use aerobic

threshold, set that as the minimum of zone 3.

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TRAINING TARGET WITH SPEED ZONES

You can create training targets based on speed/pace zones. After synchronizing the targets via

FlowSync, you’ll receive guidance from your training device during training.

DURING TRAINING

During your training you can view which zone you are currently training in and the time spent in

each zone.

AFTER TRAINING

In the training summary on your watch, you'll see an overview of the time spent in each speed

zone. After syncing, detailed visual speed zone information can be viewed in the Flow web ser-

vice.

SPEED AND DISTANCE FROM THE WRIST

Your watch measures speed and distance from your wrist movements with a built-in accel-

erometer. This feature comes in handy when running indoors or in places with limited GPS sig-

nals. For maximum accuracy make sure you’ve set your handedness and height correctly. Speed

and distance from the wrist works best when running at a pace that is natural and feels com-

fortable for you.

Wear your watch snugly on your wrist to avoid any shaking. To get consistent readings it should

always be worn on the same position on your wrist. Avoid wearing any other devices like

watches, activity trackers or phone armbands on the same arm. In addition, do not hold anything

in the same hand like a map or a phone.

Speed and distance from the wrist is available in the following running type sports: Walking, Run-

ning, Jogging, Road running, Trail running, Treadmill running, Track and field running and Ultra

running. To see speed and distance during a training session, make sure you have speed and dis-

tance added to the training view of the sport profile you use when running. This can be done in

Sport Profiles in the Polar Flow mobile app or in the Flow web service.

CADENCE FROM THE WRIST

Cadence from the wrist gives you the option to get your running cadence without a separate

stride sensor. Your cadence is measured with a built-in accelerometer from your wrist move-

ments. Please note that when using a stride sensor cadence will always be measured with it.

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Cadence from the wrist is available in the following running type sports: Running, Jogging, Road

running, Trail running, Treadmill running, Track and field running and Ultra running.

To see your cadence during a training session, add cadence to the training view of the sport pro-

file you use when running. This can be done in Sport Profiles in the Polar Flow mobile app or in

the Flow web service.

Read more about how to utilize running cadence in your training.

SWIMMING METRICS

Swimming metrics help you analyze each swimming session, and follow your performance and

progress in the long run.

To get the most accurate information, make sure your have set which hand you wear

your watch on. You can check that you’ve set which hand you wear your watch from

the product settings in Flow.

POOL SWIMMING

When using the Swimming or Pool swimming profile, the watch identifies your swimming style

and records your swim distance, time and pace, stroke rate and rest times. In addition, with the

help of the SWOLF score you can keep track of your development.

Swimming Styles: Your watch recognizes the following swimming styles, and calculates style

specific metrics as well as totals for your whole session:

l Freestyle

l Backstroke

l Breaststroke

l Butterfly

Pace and Distance:Once the watch has recognized your swimming style as one of the four

swimming styles mentioned above,it will be able to detect your turns and use this information to

give you accurate pace and distance. The pace and distance measurements are based on detec-

ted turns and the set pool length. Every time you turn, one pool length gets added to the total dis-

tance swam.

Strokes:Your watch tells you how many strokes you take in a minute or per pool length. This

information can be used to find out more about your swimming technique, rhythm and timing.

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SWOLF (short for swimming and golf) is an indirect measure of efficiency. SWOLF is calculated

by adding together your time and the amount of strokes it takes you to swim a pool length. For

instance, 30 seconds and 10 strokes to swim the length of a pool will equal a SWOLF score of 40.

Generally, the lower your SWOLF is for a certain distance and style, the more efficient you are.

SWOLF is highly individual, and thus should not be compared to SWOLF scores other people

have swam. It’s rather a personal tool that can help you improve and fine-tune your technique,

and find an optimal efficiency for different styles.

POOL LENGTH SETTING

It’s important that you choose the correct pool length, as it affects pace, distance and stroke cal-

culation, as well as your SWOLF score. You can choose the pool length in pre-training mode from

the quick menu. Press LIGHT to access the quick menu, choose the Pool length setting and

change the previously set pool length if necessary. The default lengths are 25 meters, 50 meters

and 25 yards, but you can also set it manually to a custom length. The minimum length that can

be chosen is 20 meters/yards.

OPEN WATER SWIMMING

When using the Open water swimming profile, the watch records your swim distance, time and

pace, stroke rate for freestyle as well as your route.

Freestyle is the only style that the open water swimming profile recognizes.

Pace and Distance: Your watch uses GPS to calculate pace and distance during your swim.

Stroke rate for freestyle:Your watch records your average and maximum stroke rates (how

many strokes you take per minute) for your session.

Route: Your route is recorded with GPS, and you can view it on a map after your swim in the Flow

app and web service. GPS does not work underwater, and because of this your route is filtered

from GPS data acquired when your hand is out of the water or very close to the water surface.

External factors such as water conditions and satellite positions can affect the accuracy of the

GPS data, and as a result data from the same route can vary from day to day.

MEASURING HEART RATE IN WATER

Your watch automatically measures your heart rate from your wrist with the new Polar Precision

Prime sensor fusion technology, offering an easy and comfortable way to measure your heart

rate while swimming. Although water may prevent the wrist-based heart rate measurement from

working optimally, the accuracy of Polar Precision Prime is sufficient to allow you monitor your

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average heart rate and heart rate zones during your swimming sessions, get accurate calorie

burn readings, your Training Load from the session and the Training Benefit feedback based on

your heart rate zones.

To ensure the best possible accuracy of your heart rate data, it’s important to wear the watch

snugly on your wrist (even more snugly than in other sports). See Training with wrist based heart

rate for instructions on wearing your watch during training.

Note that you can't use a Polar heart rate sensor with a chest strap with your watch

when swimming because Bluetooth doesn't work in water.

START A SWIMMING SESSION

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

Swimming, Pool swimming or Open water swimming profile.

2. When using the Swimming/Pool swimming profile, check that the pool length is correct. To

change the pool length, press LIGHT to access the quick menu, choose Pool length setting

and set the correct length.

Do not start the training session recording until you are in the pool, however, do

avoid pushing the buttons under water.

3. Press START to begin training recording.

DURING YOUR SWIM

You can customize what is shown on the display in the sport profiles section in the Flow web ser-

vice. The default training views in the swimming sport profiles the following information:

l Your heart rate and the heart rate ZonePointer

l Distance

l Duration

l Rest time (Swimming and Pool swimming)

l Pace (Open water swimming)

l Heart rate graph

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l Average heart rate

l Maximum heart rate

l Time of day

AFTER YOUR SWIM

An overview of your swimming data is available in the training summary on your watch right after

your session. You can see the following information:

The date and time when your session started

The duration of the session

Swimming distance

Average heart rate

Maximum heart rate

Cardio Load

Heart rate zones

Calories

Fat burn % of calories

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Average pace

Maximum pace

Stroke rate (how many strokes you take per minute)

l Average stroke rate

l Maximum stroke rate

Sync your watch with Flow for a more detailed visual representation of your swim including a

detailed breakdown of your pool swimming sessions, your heart rate, pace and stroke rate

curves.

BAROMETER

The barometer features include altitude, incline, decline, ascent and descent. Altitude is meas-

ured with an atmospheric air pressure sensor that converts the measured air pressure into an

altitude reading. Ascent and descent are shown in meters/feet.

Barometric altitude is automatically calibrated two times via GPS during the first minutes of a

session. In the beginning of a session before calibration, altitude is only based on barometric air

pressure that can at times be inaccurate depending on the conditions. Altitude data is post-cor-

rected after calibration, so any inaccurate readings seen during the beginning of a session are

automatically corrected afterwards, and the corrected data can be viewed in the Flow web ser-

vice and app after your session after syncing your data.

To get the most accurate altitude readings, it is recommended to always manually calibrate alti-

tude whenever a reliable reference, such as a peak or a topographic map is available or when at

sea level. Altitude can be manually calibrated from the fullscreen altitude training view. Press OK

to set the current altitude.

Mud and dirt on the device can cause inaccurate altitude readings. Keep your device clean to

make sure the barometric altitude measurement works properly.

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ALTITUDE DATA WHEN NOT TRAINING

When not training you can view your current altitude and altitude profile from the last 6 hours

from the Location watch face.

Go to Watch face views, and add the Location watch face to view your altitude straight form the

watch when not training.

COMPASS

To use the compass during sessions you need to add it any sport profiles you wish to view it in.

In the Flow web service, go to Sport Profiles > Choose edit on the sport profile you wish to add it

to > go to Related to device and Choose Grit X Pro > Training views > Add new > Fullscreen >

Compass and choose save. Remember to sync the changes to your watch.

USING THE COMPASS DURING A SESSION

During a session you can scroll to the compass view with the UP/DOWN buttons. The display

shows your bearing and the cardinal directions.

Calibrating the compass

You may be asked to the calibrate the compass during a session. If so, follow the instructions on

the display to calibrate it.

You can also manually calibrate the compass from the quick menu. Pause your session, and

press LIGHT to access the quick menu, and choose Calibrate compass. Follow the instructions

on the display.

Lock your bearing

In the compass training view press OK to lock your current bearing. The display will then show

the deviation from your locked bearing in red.

Note that the compass needs to be calibrated first.

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USING THE COMPASS OUTSIDE OF TRAINING

SESSIONS

Add the compass watch face from watch face views to use it when not training. After adding it,

swipe left or right in time view until you access the compass.

Lock your bearing

In the compass view press OK to lock your current bearing. The display will then show the devi-

ation from your locked bearing in red.

Calibrating the compass

To calibrate the compass scroll all the way down and choose Calibrate.

WEATHER

The weather watch face brings the current day's hourly forecast, as well as tomorrow's 3-hour

and the day after tomorrow's 6-hour forecast to your wrist. Other weather information provided

includes wind speed, wind direction, humidity and the chance of rain.

Weather information can only be found from the weather watch face. In time view, swipe left or

right until you reach it. In time view, press the UP or DOWN button until you reach it.

To use the weather feature you need to have Flow app on your mobile, and your watch needs to

be paired with it. Location Services (iOS) or Location Settings (Android) need also to be set on to

get weather information.

Today's forecast

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l Location of forecast

l When updated last

l Refresh (shown if weather info needs to updated for example because your location has

changed or if it's been a while since it was last updated)

l Current temperature

l Feels like

l Rain

l Wind speed

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l Wind direction

l Humidity

l Hourly forecast

Note that weather history including information on what the weather was during training ses-

sions is not available.

Tomorrow's forecast

l Forecast low/high for each 3-hour period

The day after tomorrow's forecast

l Forecast low/high for each 6-hour period

POWER SAVE SETTINGS

The power save settings allow you to extend your training time by changing the GPSrecording

rate, setting wrist-based heart rate off and using the screen saver. These settings let you optim-

ize battery usage and get more training time for extra long sessions or when the battery is run-

ning low.

The power save settings are found in the quick menu. You can access the quick menu from pre-

training mode, during a session when paused and during transition mode in multisport sessions.

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In pre-training mode it can be accessed by tapping or with the LIGHT button. In pause

and transition mode it can only be accessed with the LIGHT button.

After setting on any of the power save settings, you'll see their effect on the estimated training

time in pre-training mode. Note that the power save settings are set on for each session sep-

arately. The settings are not stored.

Note that the temperature affects the estimated training time. When training in cold conditions

the actual training time can be less than what is indicated when starting the session.

GPS recording rate

Set the GPS recording rate to a less frequent interval (1 minute or 2 minutes). Handy in ultra-long

sessions when long battery life is essential.

Note that the GPS recording rate needs to be set to 1 second to use navigational features such

as route guidance, Komoot routes and Strava Live Segments. Other functions may also be

affected, for example running power, speed/pace and distance depending on the sport profile

and sensors used.

Wrist-based heart rate

Set wrist-based heart rate off. Set it off to save power when you don't necessarily need heart rate

data. When using a heart rate monitor with a chest strap wrist-based heart rate is set off by

default.

Screen saver

Set the screen saver on in sessions in which you don't need to view training data continuously.

When the screen saver is set on, only the time is shown on the display. Press any button to exit

the screen saver and view your training data. The screen saver goes back on after 8 seconds.

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ENERGY SOURCES

The energy sources breakdown shows how much of different energy sources (fats, car-

bohydrates, proteins) you used during your session. On your watch, you can see it in the training

summary right after finishing your session. More detailed information can be viewed in the Flow

mobile app after syncing your data.

During physical activity, your body uses carbohydrates and fat as main sources of energy. The

higher your training intensity, the more carbs you use in proportion to fat, and vice versa. The role

of protein is usually quite small, but during high intensity activity and during long sessions your

body can use about 5 to 10 % of its energy from protein.

We calculate the use of different energy sources based on your heart rate, but we also take your

physical settings into account. These include your age, gender, height, weight, maximum heart

rate, resting heart rate, VO2max, aerobic threshold and anaerobic threshold. It's important that

you've set these settings as precisely as possible so you'll get the most accurate energy source

consumption data.

ENERGY SOURCES SUMMARY

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

Carbs, protein and fat you've used during your session.

Note that you shouldn't interpret the used energy sources and their amounts as

guidelines when eating after your session.

DETAILED ANALYSIS IN THE FLOW MOBILE APP

In the Flow app you can also view how much of these sources you used at each point of your ses-

sion and how they accumulated throughout it. The graph shows how your body makes use of dif-

ferent energy sources at different training intensities, and also at different stages of your training

session. You can also compare the breakdown from similar sessions over time, and see how

your ability to use fat as the primary energy source develops.

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Learn more about energy sources

PHONE NOTIFICATIONS

The phone notifications feature allows you to get alerts about incoming calls, messages and noti-

fications from apps onto your watch. You’ll get the same notifications on your watch that you get

on your phone screen. Phone notifications are available for iOS and Android phones.

To use phone notifications, you need to have the Flow app running on your phone, and it also

needs to be paired with your watch. For instructions, see Pairing a mobile device with your

watch.

SET PHONE NOTIFICATIONS ON

On your watch go to Settings > General settings > Phone notifications to set them on. Set

phone notifications Off or On, when not training. Note that you will not receive any notifications

during training sessions.

You can also set the phone notifications on in the Flow app device settings. After setting the noti-

fications on sync your watch with the Flow app.

Please note that when phone notifications are set on, the battery of your watch and

phone will run out faster because Bluetooth is continuously on.

DO NOT DISTURB

If you want to disable notifications and call alerts for a certain period of time, set do not disturb

on. When it is on, you will not receive any notifications or call alerts during the time period you

have set.

On your watch go to Settings > General settings > Do not disturb. Choose Off, On or On (22.00 -

7.00), and the period when do not disturb is on. Choose when it Starts at and Ends at.

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VIEW NOTIFICATIONS

Whenever you receive a notification your watch will vibrate and a red dot will appear at the bot-

tom of the display. View the notification by swiping up from the bottom of the display or by turn-

ing your wrist to look at the watch immediately after the watch vibrates.

When receiving a call your watch will vibrate and show the caller. You can also answer or decline

the call with your watch.

Phone notifications may function differently depending on the model of your Android

phone.

MUSIC CONTROLS

Control music and media playing on your phone with your watch during training sessions as well

as from the time view when not training. Set the music controls on from Settings > General set-

tings > Music controls. You can control music from the training display, from the watch face in

time view, or both. Choose Training display to control music during your sessions and Watch

face to access the controls when not training from the time view with the music controls watch

face. Also add the music controls watch face from Watch face views > Music controls.

Music controls are available for iOS and Android phones. To use the music controls you need to

have the Flow app running on your phone, and it also needs to be paired with your watch. For

instructions, see Pairing a mobile device with your watch. The music controls setting becomes

visible after pairing your watch with your phone via the Flow app. If you did the setup for your

watch via the Flow app your watch is already paired with your phone.

FROM THE WATCH FACE

Control music and media when not training conveniently from the time view with the music con-

trols watch face.

l Swipe left/right in time view until you reach the music con-

trols watch face.

l Pause/play or switch between songs with the controls.

l

Tap to access the volume controls

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DURING TRAINING

If you chose to control music from the training display, the music controls training view is

enabled when the player is on and a session has been started.

l Press the UP button to scroll to the music controls training

view during a training session.

l Press the OK button to see the previous/next and pause/-

play buttons. Switch to the previous or next song with the

UP/DOWN buttons and pause with the OK button. Press

the LIGHT button to access the volume control.

CHANGEABLE WRISTBANDS

Grit X Pro uses a standard 22mm band. The changeable wristbands let you personalize your

watch to match every situation and style so you can wear it all the time and make the best use of

the 24/7 activity tracking, continuous heart rate measurement and sleep tracking.

We recommend to avoid using metal wristbands as they may affect GPS accuracy.

CHANGING THE WRISTBAND

Changing the wristband attached with spring bars is quick and simple. Choose your favorite

wristband from Polar’s selection or use any other watch band that uses 22mm spring bars.

1. To detach a band, pull the quick-release knob inwards and pull the band away from the watch.

2. To attach a band, insert the pin (the opposite side of the quick-release knob) into the pin hole

on the watch.

3. Pull the quick-release knob inwards and align the other end of the pin with the hole on the

watch.

4. Release the knob to lock the band in place.

COMPATIBLE SENSORS

Enhance your training experience, and achieve a more complete understanding of your per-

formance with compatible Bluetooth® sensors. In addition to a number of Polar sensors your

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watch is fully compatible with several third-party sensors.

View a full list of compatible Polar sensors and accessories

View compatible third-party sensors

Before taking a new sensor into use, it has to be paired with your watch. Pairing only takes a few

seconds, and ensures that your watch receives signals from your sensors only, and allows dis-

turbance-free training in a group. Before entering an event or race, make sure that you do the pair-

ing at home to prevent interference due to data transmission. For instructions, see Pairing

sensors with your watch.

POLAR OH1 OPTICAL HEART RATE SENSOR

Polar OH1 is a compact optical heart rate sensor that measures heart rate from your arm or

temple. It's versatile and offers a great option to heart rate chest straps and wrist-based heart

rate devices. With Polar OH1 you can broadcast your real-time heart rate to your sports watch,

smart watch or Polar Beat or other fitness app via Bluetooth, and simultaneously to ANT+

devices. Polar OH1 has an inbuilt memory so you can start your workout with OH1 alone and

transfer the training data to your phone afterwards. It comes with a comfortable machine-wash-

able armband and a swimming goggle strap clip (in Polar OH1 + product package).

It can also be used with Polar Club, Polar GoFit and Polar Team app.

POLAR VERITY SENSE

Polar Verity Sense is a versatile high-quality optical heart rate sensor that measures heart rate

from your arm or temple. Polar Verity Sense is a great alternative to heart rate chest straps and

wrist-based devices. You can use it with the product's armband, swimming goggle strap clip or

just place it anywhere snug and firm against your skin. Polar Verity Sense allows maximum free-

dom of movement and works in countless different sports. As a highlight, Polar Verity Sense

records heart rate, distance, pace and turns when you swim in the pool. You can record your

workouts in the sensor's internal memory and transfer workout data to your phone afterwards or

you can connect the sensor with your watch and follow your heart rate in real time during your

workout.

POLAR H10 HEART RATE SENSOR

Monitor your heart rate with maximum precision with the Polar H10 heart rate sensor with a

chest strap.

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Although the Polar Precision Prime is the most accurate optical heart rate measurement tech-

nology there is and works pretty much anywhere, in sports where it's more challenging to keep

the sensor stationary on your wrist or where you have pressure or movement in muscles or ten-

dons near the sensor, the Polar 10 heart rate sensor gives you the best heart rate accuracy. The

Polar H10 heart rate sensor is more responsive to rapidly increasing or decreasing heart rate, so

it’s the ideal option also for interval type of training with quick sprints.

The Polar H10 heart rate sensor has an internal memory that allows you to record one training

session with it without a connected training device or a mobile training app close by. You just

need to pair the H10 heart rate sensor with the Polar Beat app and start the training session with

the app. This way, you can for example record your heart rate from your swimming sessions with

the Polar H10 heart rate sensor. For more information see the support pages for Polar Beat and

Polar H10 heart rate sensor.

When using the Polar H10 heart rate sensor during your cycling sessions, you can have your

watch mounted to your bike’s handlebars to easily view your training data while riding.

POLAR H9 HEART RATE SENSOR

Polar H9 is a high quality heart rate sensor for your everyday sports. It comes with the Polar Soft

Strap and tracks your heart rate accurately. Polar H9 is ideal with the Polar Beat app as well as

many 3rd party apps: you can turn your phone into a fitness tracker easily. Further, Bluetooth®,

ANT+™ and 5 kHz technologies ensure connections to a large variety of sports devices and gym

equipment. Thanks to chest strap measurement Polar H9 reacts instantaneously to what hap-

pens in your body and gives you accurate calorie burn.

The latest version of this user manual and video tutorials can be found at sup-

port.polar.com/en/h9-heart-rate-sensor.

POLAR STRIDE SENSOR BLUETOOTH® SMART

The Stride Sensor Bluetooth® Smart is for runners who want to improve their technique and per-

formance. It allows you to see speed and distance information, whether you are running on a

treadmill or on the muddiest trail.

l Measures each stride you take to show running speed and distance

l Helps improve your running technique by showing your running cadence and stride length

l Small sensor fits firmly onto your shoelaces

l Shock and water resistant, to handle even the most demanding runs

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POLAR SPEED SENSOR BLUETOOTH® SMART

There are a range of factors that can affect your cycling speed. Obviously fitness is one of them,

however, weather conditions and the varying gradients of the road play a huge part too. The

most advanced way of measuring how these factors affect your performance speed is with the

aerodynamic speed sensor.

l Measures your current, average and maximum speeds

l Track your average speed to see your progress and performance improve

l Light yet tough, and easy to attach

POLAR CADENCE SENSOR BLUETOOTH® SMART

The most practical way of measuring your cycling session is with our advanced wireless

cadence sensor. It measures your real-time, average and maximum cycling cadence as revolu-

tions per minute so you can compare the technique of your ride against previous rides.

l Improves your cycling technique and identifies your optimal cadence

l Interference-free cadence data lets you evaluate your individual performance

l Designed to be aerodynamic and light

THIRD-PARTY POWER SENSORS

Cycling Power

Measuring your cycling power helps you to monitor and develop your cycling performance and

pedaling technique. Unlike heart rate, power output is an absolute and objective value of effort.

This means that you can also compare your power values with your fellow cyclists who are of the

same sex and about the same size as you are; or compare watts per kilogram for the most reli-

able results. Seeing how your heart rate corresponds to the power zones also gives more insight.

PAIRING SENSORS WITH YOUR WATCH

PAIR A HEART RATE SENSOR WITH YOUR WATCH

When you're wearing a Polar heart rate sensor that's paired with your watch, the watch does

not measure heart rate from the wrist.

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Polar H9, Polar H10

1. Wear the moistened heart rate sensor.

2. On your watch, go to General Settings > Pair and sync > Pair sensor or

other device and press OK.

3. Touch your heart rate sensor with your watch and wait for it to be found.

4. Once the heart rate sensor is found, the device ID, for example, Polar

H10xxxxxxxx is displayed. Press OK to start pairing.

5. Pairing completed is displayed when you are done.

Polar OH1+, Polar Verity Sense

1. Place the sensor into the armband holder with the lens facing up.

2. Turn the sensor on by pressing the button until the light is switched on.

3. Verity Sense: Make sure the sensor is in the heart rate mode marked with a heart icon. After

choosing the mode, wait until all six leds light up, and you can then start pairing your Polar

watch.

4. On your watch, go to General Settings > Pair and sync > Pair sensor or other device and

press OK.

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5. Once the heart rate sensor is found, the device ID, for example, Polar Sensexxxxxxxx is dis-

played. Press OK to start pairing.

6. Pairing completed is displayed when you are done.

PAIR A STRIDE SENSOR WITH YOUR WATCH

1. On your watch, go to General Settings > Pair and sync > Pair sensor or other device and

press OK.

2. The watch starts searching for your sensor. Touch your sensor with the watch and wait for it

to be found.

3. Once the sensor is found, the device ID is displayed. Press OK to start pairing.

4. Pairing completed is displayed when you are done.

Calibrate stride sensor

There are two ways to manually calibrate your stride sensor via the quick menu. Choose one of

the running sport profiles and then choose Calibrate stride sensor > Calibrate by running or Cal-

ibration factor.

l Calibrate by running: Start the training session and run a distance you know. The distance

has to be more than 400 meters. When you have ran the distance, press OK to take a lap.

Set the actual distance you have ran and press OK. The calibration factor is updated.

Please note that interval timer cannot used during the calibration. If you have set the

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interval timer on, the watch will ask you to turn it off to enable manual stride sensor cal-

ibration. You can turn the timer on from the pause mode quick menu after calibration.

l Calibration factor: Set the calibration factor manually if you know the factor which gives

you accurate distance.

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

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

PAIR A CYCLING SENSOR WITH YOUR WATCH

Before pairing a cadence sensor, speed sensor or a third-party power sensor, make sure they

have been correctly installed. For more information on installing the sensors see their user manu-

als.

If you are pairing a third-party power sensor, please make sure that you have the latest firm-

ware both in your watch and the sensor. If you have two power transmitters, you need to pair the

transmitters one at a time. After pairing the first transmitter, you can immediately pair the

second one. Check the device ID on the backside of each transmitter to make sure you find the

correct transmitters from the list.

1. On your watch, go to General Settings > Pair and sync > Pair sensor or other device and

press OK.

2. The watch starts searching for your sensor. Cadence sensor: Rotate the crank a few times to

activate the sensor. The flashing red light in the sensor indicates that the sensor is activated.

Speed sensor: Rotate the wheel a few times to activate the sensor. The flashing red light in

the sensor indicates that the sensor is activated. Third-party power sensor:Rotate the

cranks to wake up the transmitters.

3. Once the sensor is found, the device ID is displayed. Press OK to start pairing.

4. Pairing completed is shown when you are done.

Bike settings

1. Sensor linked to: is displayed. Choose Bike 1 or Bike 2. Confirm with OK.

2. Set wheel size is displayed if you paired a speed sensor or a power sensor that measures

speed. Set the size and press OK.

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

power sensor.

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Measuring wheel size

Wheel size settings are a prerequisite for correct cycling information. There are two ways of

determining the wheel size of your bike:

Method 1

l Measure the wheel manually for the most accurate result.

l Use the valve to mark the point where the wheel touches the ground. Draw a line on the

ground to mark that point. Move your bike forward on a flat surface for one complete rota-

tion. The tire should be perpendicular to the ground. Draw another line on the ground at the

valve to mark a full rotation. Measure the distance between the two lines.

l Subtract 4 mm to account for your weight on the bike to get your wheel circumference.

Method 2

Look for the diameter in inches or in ETRTO printed on the wheel. Match it to the wheel size in

millimeters in the right column of the chart.

ETRTO Wheel size diameter (inches) Wheel size setting (mm)

25-559 26 x 1.0 1884

23-571 650 x 23C 1909

35-559 26 x 1.50 1947

37-622 700 x 35C 1958

52-559 26 x 1.95 2022

20-622 700 x 20C 2051

52-559 26 x 2.0 2054

23-622 700 x 23C 2070

25-622 700 x 25C 2080

28-622 700 x 28 2101

32-622 700 x 32C 2126

42-622 700 x 40C 2189

47-622 700 x 47C 2220

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Wheel sizes on the chart are advisory as wheel size depends on the wheel type and air pres-

sure.

CALIBRATE CYCLING POWER SENSOR

You can calibrate the sensor from the quick menu. First, choose one of the cycling sport profiles

and wake up the transmitters by rotating the cranks. Then choose Calibrate power sensor from

the quick menu and follow the on-screen instructions to calibrate your sensor. For calibration

instructions specific to your power sensor, see the manufacturer's instructions.

DELETE A PAIRING

To delete a pairing with a sensor or 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.

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POLAR FLOW

POLAR FLOW APP

In the Polar Flow mobile app, you can see an instant visual interpretation of your training and

activity data. You can also plan your training in the app.

TRAINING DATA

With the Polar Flow app, you can easily access the information of your past and planned training

sessions and create new training targets. You can choose to create a quick target or a phased

target.

Get a quick overview of your training, and analyze every detail of your performance right away.

See weekly summaries of your training in the training diary. You can also share the highlights of

you training with your friends with the Image sharing function.

ACTIVITY DATA

See details of your 24/7 activity. Find out how much you're missing from your daily activity goal

and how to reach it. See steps, covered distance based on steps and burned calories.

SLEEP DATA

Follow your sleeping patterns to see if they’re affected by any changes in your daily life and find

the right balance between rest, daily activity and training. With the Polar Flow app, you can view

the timing, amount, and quality of your sleep.

You can set your preferred sleep time to define how long you aim to sleep every night. You can

also rate your sleep. You'll receive feedback on how you slept based on your sleep data, your pre-

ferred sleep time and your sleep rating.

SPORT PROFILES

You can add, edit, remove and reorganize sport profiles easily in the Flow app. You can have up

to 20 sport profiles active in Flow app and in your watch.

For more information, see Sport profiles in Polar Flow.

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IMAGE SHARING

With Flow app's image sharing function you can share images with your training data on them to

most common social media channels, like Facebook and Instagram. You can either share an

existing photo or take a new one and customize it with your training data. If you had GPS record-

ing on during your training session, you can also share a snapshot of your training route.

To see a video, click on the following link:

Polar Flow app | Sharing training results with a photo

START USING THE FLOW APP

You can set up your watch using a mobile device and the Flow app.

To start using the Flow app, download it from the App Store or Google Play onto your mobile

device. For support and more information about using the Polar Flow app, go to sup-

port.polar.com/en/support/Flow_app.

Before taking a new mobile device (smartphone, tablet) into use, it has to be paired with your

watch. See Pairing for more details.

Your watch syncs your training data to the Flow app automatically after your session. If your

phone has an internet connection, your activity and training data are also synced automatically

to the Flow web service. Using the Flow app is the easiest way to sync your training data from

your watch with the web service. For information on syncing, see Syncing.



For more information and instructions on Flow app features, visit Polar Flow app product sup-

port page.

POLAR FLOW WEB SERVICE

In the Polar Flow web service, you can plan and analyze your training in detail and learn more

about your performance. Set up and customize your watch to perfectly fit your training needs by

adding sport profiles and editing their settings. You can also share your training sessions with

your friends, sign up for your club's classes and get a personalized training program for a run-

ning event.

The Polar Flow web service also shows your daily activity goal completion percentage and the

details of your activity, and helps you understand how your daily habits and choices affect your

well-being.

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You can set up your watch with your computer at flow.polar.com/start. There you are guided to

download and install the FlowSync software for syncing data between your watch and the web

service, and to create a user account for the web service. If you did the setup using a mobile

device and the Flow app, you can log into the Flow web service with the credentials you created

in the setup.

DIARY

In Diary you can see your daily activity, sleep, planned training sessions (training targets), as well

as review past training results.

REPORTS

In Reports you can follow your development.

Training reports are a handy way to follow your progress in training over longer periods. In week,

month and year reports you can choose the sport for the report. In custom period, you can

choose both the period and the sport. Choose the time period and sport for report from the drop-

down lists, and press the wheel icon to choose what data you want to view in the report graph.

With the help of the activity reports, you can follow the long-term trend of your daily activity. You

can choose to view either daily, weekly or monthly reports. In the activity report you can also see

your best days regarding daily activity, steps, calories and sleep from your chosen time period.

PROGRAMS

The Polar Running Program is tailored for your goal, based on Polar heart rate zones, taking your

personal attributes and training background into account. The program is intelligent, it adapts

along the way based on your development. The Polar Running Programs are available for 5k, 10k,

half marathon and marathon events, and consist of two to five running exercises per week

depending on the program. It’s super simple!

For support and more information about using the Flow web service, go to, sup-

port.polar.com/en/support/flow.

SPORT PROFILES IN POLAR FLOW

There are 14 default sport profiles on your watch. In the Polar Flow app or web service, you can

add new sport profiles to your sports list and edit their settings. Your watch can contain a max-

imum of 20 sport profiles. If you have over 20 sport profiles in the Polar Flow app and web ser-

vice, the first 20 in the list are transferred to your watch when syncing.

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You can change the order of your sport profiles by dragging and dropping them. Choose the

sport you want to move and drag it into the place you want to put it in the list.

To see a video, click on one of the following links:

Polar Flow app | Sport profile editing

Polar Flow web service | Sport Profiles



ADD A SPORT PROFILE

In the Polar Flow mobile app:

1. Go to Sport profiles.

2. Tap the plus sign in the upper right corner.

3. Choose a sport from the list. Tap Done on Android app. The sport is added to your sport pro-

files list.



In the Polar Flow web service:

1. Click your name/profile photo in the upper right corner.

2. Choose Sport Profiles.

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3. Click Add sport profile, and choose the sport from the list.

4. The sport is added to your sport list.

You can’t create new sports yourself. The sports list is controlled by Polar, because

each sport has certain default settings and values, which affect, for example, the cal-

orie calculation and the training load and recovery feature.

EDIT A SPORT PROFILE

In the Polar Flow mobile app:

1. Go to Sport profiles.

2. Choose a sport and tap Change settings.

3. When you're ready, tap Done. Remember to sync the settings to your watch.



In the Flow web service:

1. Click your name/profile photo in the upper right corner.

2. Choose Sport Profiles.

3. Click Edit under the sport you want to edit.

In each sport profile, you can edit the following information:

Basics

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l Automatic lap (Can be set to duration or distance-based or turned off)

Heart Rate

l Heart rate view (Beats per minute or % of maximum)

l Heart rate visible to other devices (This means that compatible devices using Bluetooth

Smart wireless technology, e.g. gym equipment, can detect your heart rate. You can also

use your watch during Polar Club classes to broadcast your heart rate to the Polar Club sys-

tem.)

l Heart rate zone settings (With the heart rate zones you can easily select and monitor train-

ing intensities. If you choose Default, you cannot change heart rate limits. If you choose

Free, all limits can be changed. Default heart rate zone limits are calculated from your max-

imum heart rate.)

Speed/Pace settings

l Speed/Pace view (Choose speed km/h / mph or pace min/km / min/mi)

l Speed/pace zone settings (With the speed/pace zones you can easily select and monitor

your speed or pace, depending on your selection. Default zones are an example of

speed/pace zones for a person with a relatively high fitness level. If you choose Default, you

can't change the limits. If you choose Free, all limits can be changed.)

Training views

Choose what information you see on your training views during your sessions. You can have a

total of eight different training views for each sport profile. Each training view can have a max-

imum of four different data fields.

Click the pencil icon on an existing view to edit it, or click Add new view.

Gestures and feedback

l Vibration feedback (You can choose to have vibration on or off)

GPSand altitude

l Automatic pause: To use Automatic pause during training, you need to have GPS set to

High Accuracy or a Polar stride sensor in use. Your sessions pause automatically when you

stop, and continue automatically when you start.

l Choose the GPS recording rate.

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

your watch.

Please note that in a number of indoor sports, group sports and team sports profiles

the HR visible to other devices setting is enabled by default. This means that com-

patible devices using Bluetooth Smart wireless technology, e.g. gym equipment, can

detect your heart rate. You can check which sport profiles have Bluetooth broadcasting

enabled by default from the Polar Sport profiles list. You can enable or disable

Bluetooth broadcasting from sport profile settings.

PLANNING YOUR TRAINING

You can plan your training and create personal training targets for yourself in the Polar Flow web

service or in the Polar Flow app.

CREATE A TRAINING PLAN WITH THE SEASON

PLANNER

The Season Planner in the Flow web service is a great tool for creating a tailored annual training

plan. No matter what your training goal is, Polar Flow helps you create a comprehensive plan to

reach it. You can find the Season Planner tool from the Programs tab in the Polar Flow web ser-

vice.

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Polar Flow for Coach is a free remote coaching platform that allows your coach plan

every detail of your training from full season plans to individual workouts.

CREATE A TRAINING TARGET IN THE POLAR FLOW WEB

SERVICE

Note that the training targets need to be synced to your watch with FlowSync or via Flow app

before you can use them. Your watch will guide you towards completing your target during train-

ing.

To create a training target in the Polar Flow web service:

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

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2. In the Add training target, choose Sport, enter Target name (maximum 45 digits), Date and

Start time and any Notes (optional) you want to add.

Then choose the type of your training target from the following:

Duration target

1. Choose Duration.

2. Enter the duration.

3.

Click Add to favorites to add the target to your list of favorites, if you want.

4. Click Add to Diary to add the target to your Diary.

Distance target

1. Choose Distance.

2. Enter the distance.

3.

Click Add to favorites to add the target to your list of favorites, if you want.

4. Click Add to Diary to add the target to your Diary.

Calories target

1. Choose Calorie.

2. Enter the amount of calories.

3.

Click Add to favorites to add the target to your list of favorites, if you want.

4. Click Add to Diary to add the target to your Diary.

Race Pace target

1. Choose Race Pace.

2. Fill in two of the following values: Duration, Distance or Race Pace. You get the third

one automatically.

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3.

Click Add to favorites to add the target to your list of favorites, if you want.

4. Click Add to Diary to add the target to your Diary.

Please note that Race Pace can only be synced with Grit X, Grit X Pro, Pacer, Pacer Pro,

V800, Vantage M, Vantage M2, Vantage V, Vantage V2 and Vantage V3.

Phased target

1. Choose Phased.

2. Add phases to your target. Click Duration to add a phase based on duration or click

Distance to add a phase based on distance. Choose Name and Duration/Distance for

each phase.

3. Tick the box Start next phase automatically for automatic change of phases. If left

unchecked, you will have to change phases manually.

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

Power-based phased training targets are currently supported only by Grit X,

Grit X Pro, Pacer, Pacer Pro, Vantage V2 and Vantage V3.

5. If you wish to repeat a phase, choose + Repeat phases and drag phases you want to

repeat to the Repeat section.

6.

Click Add to favorites to add the target to your list of favorites.

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7. Click Add to Diary to add the target to your Diary.

CREATE A TARGET BASED ON A FAVORITE TRAINING TARGET

If you have created a target and added it to your favorites, you can use it as a template for similar

targets. This makes training target creation easier. You don’t need to create, for example, a com-

plicated phased training target every time from the scratch.

To use an existing Favorite as a template for a training target, follow these steps:

1. Hover your mouse over a date on the Diary.

2. Click +Add > Favorite target and then choose a target from the Favorites list.

3. The Favorite is added to your diary as a scheduled target for the day. The default scheduled

time for the training target is at 18.00/6pm.

4. Click the target in your Diary and modify it to your liking. Editing the target in this view won't

change the original Favorite target.

5. Click Save to update the changes.

You can edit your favorite training targets and create new ones also via Favorites page.

Click in top menu to access the Favorites page.

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SYNC THE TARGETS TO YOUR WATCH

Remember to sync the training targets to your watch from the Flow web service via FlowSync

or Flow App. If you don't sync them, they are only visible in your Flow web service Diary or Favor-

ites list.

For information on starting a training target session, see Start a training session.

CREATE A TRAINING TARGET IN THE POLAR FLOW APP

To create a training target in the Polar Flow app:

1.

Go to Training, and click on top of the page.

2. Then choose the type of your training target from the following:

Favorite target

1. Choose Favorite target.

2. Choose one the existing favorite training targets or Add new favorite target.

3.

Tap on next to the existing target to add it to your Diary.

4. The training target you chose is added to your training calendar for today. Open the

training target from the diary to edit the time for the training target.

5. If you choose Add new you can create a new favorite Quick target, Phased target,

Strava Live Segment or Komoot route.

Komoot route is available only in Grit X, Grit X Pro, Pacer Pro, Vantage V2 and

Vantage V3. Strava Live Segment is available in Grit X, Grit X Pro, M460, Pacer,

Pacer Pro, V650, V800, Vantage V, Vantage V2 and Vantage V3.

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Quick target

1. Choose Quick target.

2. Choose if the quick target is based on distance, duration or calories.

3. Add sport.

4. Give a name to the target.

5. Set the target distance, duration or amount of calories.

6. Tap Done to add the target to your Training diary

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Phased target

1. Choose Phased target.

2. Add sport.

3. Give a name to the target.

4. Set the Time and Date for the target.

5.

Tap the icon next to phase to edit phase settings.

6. Tap Create target to add the target to your Training diary.

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

FAVORITES

In Favorites, you can store and manage your favorite training targets in the Flow web service and

the Flow mobile app. You can use your favorites as scheduled targets on your watch. For more

information, see Plan your training in the Flow web service.

You can see the maximum number of your watch. The number of favorites in the Flow web ser-

vice is not limited. If you have over 20 favorites in the Flow web service, the first 20 in the list are

transferred to your watch when syncing. You can change the order of your favorites by dragging

and dropping them. Choose the favorite you want to move and drag it into the place you want to

put it in the list.

ADD A TRAINING TARGET TO FAVORITES:

1. Create a training target.

2.

Click the favorites icon on the lower right corner of the page.

3. The target is added to your favorites.

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1. Open an existing target you've created from your Diary.

2.

Click the favorites icon on the lower right corner of the page.

3. The target is added to your favorites.

EDIT A FAVORITE

1.

Click the favorites icon on the upper right corner next to your name. All your favorite train-

ing targets are shown.

2. Click the favorite you want to edit, then click Edit.

3. You can change the sport, the target name and add notes, as well as alter the training details

of the target. For more information, see the chapter on planning your training. After you've

done all the needed changes, click Update changes.

REMOVE A FAVORITE

1.

Click the favorites icon on the upper right corner next to your name. All your favorite train-

ing targets are shown.

2. Click the delete icon in upper right corner of the training target to remove it from the favorites

list.

SYNCING

You can transfer data from your watch to the Polar Flow app wirelessly via Bluetooth connection.

Or, you can sync your watch with the Polar Flow web service by using a USB port and the

FlowSync software. To be able to sync data between your watch and the Flow app you need to

have a Polar account. If you want to sync data from your watch directly to the web service, in

addition to a Polar account, you need the FlowSync software. If you've set up your watch, you

have created a Polar account. If you set up your watch using a computer, you have the FlowSync

software on your computer.

Remember to sync and keep your data up-to-date between your watch, the web service and the

mobile app wherever you are.

SYNC WITH FLOW MOBILE APP

Before syncing make sure:

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

• You have a Polar account and Flow app.



• Your mobile device has Bluetooth turned on, and airplane mode/flight mode is not turned

on.



• You have paired your watch with your mobile. For more information, see Pairing.

Sync your data:

1. Sign in to the Flow app, and press and hold the button on your watch until Connecting to

phone is displayed on your watch.

2. Connecting to Polar Flow app is displayed on your watch.

3. Syncing completed is displayed on your watch when you are done.

Sync your data:

1. Sign in to the Flow app, and press and hold the BACK button on your watch.

2. Connecting to phone is displayed, followed by Connecting to Polar Flow app.

3. Syncing completed is displayed when you are done.

Your watch automatically syncs with the Polar Flow app once an hour if your phone is

within the Bluetooth range. The automatic sync is done also when you finish a training

session or change the settings on your watch. When your watch syncs with the Flow

app, your activity and training data are also synced automatically via an internet con-

nection to the Flow web service.

For support and more information about using the Polar Flow app, go to sup-

port.polar.com/en/support/Flow_app.

SYNC WITH FLOW WEB SERVICE VIA FLOWSYNC

To sync data with the Flow web service you need the FlowSync software. Go to flow.-

polar.com/start, and download and install it before trying to sync.

1. Plug your watch to your computer. Make sure FlowSync software is running.

2. The FlowSync window opens on your computer, and the syncing starts.

3. Completed is displayed when you are done.

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Every time you plug in your watch to your computer, the Polar FlowSync software will transfer

your data to the Polar Flow web service and sync any settings you may have changed. If the

syncing does not automatically start, start FlowSync from the desktop icon (Windows) or from

the applications folder (Mac OS X). Every time a firmware update is available, FlowSync will

notify you, and request you to install it.

If you change settings in the Flow web service while your watch is plugged into your

computer, press the synchronize button on FlowSync to transfer to the settings to your

watch.

For support and more information about using the Flow web service, go to sup-

port.polar.com/en/support/flow.

For support and more information about using FlowSync software, go to sup-

port.polar.com/en/support/FlowSync.

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IMPORTANT

INFORMATION

BATTERY

Your watch has an internal, rechargeable battery. Rechargeable batteries have a limited lifespan,

which depends on several factors, including battery technology, operating temperatures, char-

ging habits, and how the watch is used and cared for. You can maximize the battery lifespan by

keeping your watch in good condition and charging and storing it according to the instructions

below.

l Keep the charging contacts of your watch clean to effectively protect your watch from oxid-

ation and other possible damage caused by dirt and salt water (e.g. sweat or sea water).

The best way to keep the charging contacts clean is to rinse the watch after each training

session with lukewarm tap water. The watch is water resistant and you can rinse it under

running water without damaging the electronic components.

l Before charging, make sure there’s no moisture, dust or dirt on the charging contacts of

your watch and cable. Gently wipe off any dirt or moisture.

l Do not charge the watch in temperatures under 0 °C/ +32 °F or over +40 °C/ +104 °F.

l Do not charge the watch near flammable materials or on flammable surfaces.

l Do not charge the watch when it’s wet.

l Do not leave the watch in extreme cold (below –10 °C/14 °F) and heat (above 50 °C/120 °F)

or under direct sunlight.

l Avoid discharging the battery completely before recharging and charging the battery full

every time. Keeping the battery charge between 10-90% puts less strain on the battery,

helps the battery maintain optimal performance, and extends the battery's life.

l Do not leave the battery fully discharged for a long period of time or keep it fully charged all

the time.

216

l Store the watch partially charged in a cool and dry place. If you won't be using your watch

for a while, charge it to around 50 percent before storing it. Also, turn off the watch from

Settings > About your watch. The battery slowly loses its charge when it is stored. If you

are going to store the watch for several months, it is recommended to recharge it after a

few months.

Over time, rechargeable batteries gradually wear out, and their capacity decreases. The average

lifespan of rechargeable lithium-ion batteries used in phones and sports watches, including Polar

watches, is about 2-3 years. The battery will have approximately 80% of its original capacity left

at this stage, and the percentage continues to decrease with time and use. The actual battery

lifespan varies depending on use and operating conditions.

At the end of the working life of the product Polar encourages you to minimize possible effects

of waste on the environment and human health by following local waste disposal regulations

and, where possible, utilizing separate collection of electronic devices. Do not dispose of this

product as unsorted municipal waste.

CHARGING THE BATTERY

Use the USB cable included in the product set to charge the battery via the USB port on your com-

puter.

You can charge the battery via a wall outlet. When charging via a wall outlet, use a USB power

adapter (not included in the product set). If you use a USB power adapter, make sure that the

adapter is marked with "output 5Vdc" and that it provides a minimum of 500mA. Only use an

adequately safety approved USB power adapter (marked with "LPS", "Limited Power Supply", "UL

listed" or “CE”).

To charge with your computer, just plug your watch to your computer, and at the same time, you

can have it synced it with FlowSync.

1. To charge your watch, plug it into a powered USB port or a USB charger with the 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).

217

2. Charging appears on the display.

Please note that if the battery is completely empty, it may take several minutes for

the charging animation to appear on the display.

3. When the battery icon is full, the watch is fully charged.

CHARGING DURING TRAINING

Do not attempt to charge your watch during a training session with a portable charger such as a

power bank. If you plug your watch into a power source during a training session the battery is

not charged. When connected to the charging cable during training sweat and moisture can

cause corrosion and damage the charging cable and watch. Also, if you start a training session

while charging the watch, charging is stopped.

BATTERY STATUS AND NOTIFICATIONS

The battery status symbol is shown when you turn your wrist to look at the watch, press the

LIGHT button in time view, or return to time view from the menu.

l When the battery charge is low, Battery low. Charge is show in time mode. It is recom-

mended to charge watch.

l If Battery low. GPS and heart rate not recorded. Charge soon. is shown in pre-training

mode, the charge is too low for measuring GPS and heart rate data during training.

l When the battery is critically low, Recording ended is shown. Your watch stops the training

recording and saves the training data.

l When the display is blank, the battery is empty and your watch has gone to sleep mode.

Charge your watch. If the battery is totally drained, it may take a while for the charging anim-

ation to appear on the display.

218

The operating time depends on many factors, such as the temperature of the environment in

which you use your watch, the features and sensors you use, and battery aging. Frequent

syncing with Flow app will also decrease the battery life. The operating time is significantly

reduced in temperatures well below freezing. Wearing the watch under your overcoat helps to

keep it warmer and to increase the operating time.



CARING FOR YOUR WATCH

Like any electronic device, your Polar watch should be kept clean and treated with care. The

instructions below will help you fulfill the guarantee obligations, keep the device in peak con-

dition and avoid any issues in charging or syncing.

KEEP YOUR WATCH CLEAN

Wash the watch under running water with a mild soap and water solution after each training ses-

sion. Wipe it dry with a soft towel.

Keep the charging contacts of your watch and cable clean to ensure smooth charging and

syncing.

Before charging, please make sure there’s no moisture, dust or dirt on the charging contacts of

your watch and cable. Gently wipe off any dirt or moisture. Do not charge the watch when it's

wet or sweaty.

Keep the charging contacts of your watch clean to effectively protect your watch from oxidation

and other possible damage caused by dirt and salt water (e.g. sweat or sea water). The best way

to keep the charging contacts clean is to rinse the watch after each training session with luke-

warm tap water. The watch is water resistant and you can rinse it under running water without

damaging the electronic components.

TAKE GOOD CARE OF THE OPTICAL HEART RATE SENSOR

Keep the optical sensor area on the back cover scratch-free. Scratches and dirt will reduce the

performance of the wrist-based heart rate measurement.

Avoid using perfume, lotion, suntan/sunscreen or insect repellent on the area where you wear

your watch. If the watch comes into contact with these or any other chemicals, wash it with a

mild soap and water solution and rinse well under running water.

219

STORING

Keep your training device in a cool and dry place. Do not keep it in a damp environment, in non-

breathable material (a plastic bag or a sports bag) nor with conductive material (a wet towel). Do

not expose the training device to direct sunlight for extended periods, such as by leaving it in a

car or mounted on the bike mount. If you won't be using your watch for a while, store it partially

charged. The battery slowly loses its charge when it is stored. If you are going to store the watch

for several months, it is recommended to recharge it after a few months. This will prolong the

battery lifetime.

Do not leave the device in extreme cold (below –10 °C/14 °F) and heat (above 50 °C/120 °F)

or under direct sunlight.

SERVICE

During the two-year guarantee/warranty period we recommend that you have service done by an

authorized Polar Service Center only. The warranty does not cover damage or consequential dam-

age caused by service not authorized by Polar Electro. For further information, see Limited Inter-

national Polar Guarantee.

For contact information and all Polar Service Center addresses, visit support.polar.com and coun-

try-specific websites.

PRECAUTIONS

Polar products (training devices, activity trackers and accessories) are designed to indicate the

level of physiological strain and recovery during and after exercise session. The Polar training

devices and activity trackers measure heart rate and/or tell your activity. The Polar training

devices with an integrated GPS show speed, distance and location. With a compatible Polar

accessory the Polar training devices show speed and distance, cadence, location and power out-

put. See www.polar.com/en/products/accessories for a complete list of compatible accessories.

The Polar training devices with a barometric pressure sensor measure altitude and other vari-

ables. No other use is intended or implied. The Polar training device should not be used for

obtaining environmental measurements that require professional or industrial precision.

INTERFERENCE DURING TRAINING

Electromagnetic Interference and Training Equipment

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Disturbance may occur near electrical devices. Also WLAN base stations may cause interference

when training with the training device. To avoid erratic reading or misbehavior, move away from

possible sources of disturbance.

Training equipment with electronic or electrical components such as LED displays, motors and

electrical brakes may cause interfering stray signals. To solve these problems, try the following:

1. Remove the heart rate sensor strap from your chest and use the training equipment as you

would normally.

2. Move the training device around until you find an area in which it displays no stray reading or

does not flash the heart symbol. Interference is often worst directly in front of the display

panel of the equipment, while the left or right side of the display is relatively free of dis-

turbance.

3. Put the heart rate sensor strap back on your chest and keep the training device in this inter-

ference-free area as much as possible.

If the training device still does not work with the training equipment, it may be electrically too

noisy for wireless heart rate measurement.

HEALTH AND TRAINING

Training may include some risk. Before beginning a regular training program, it is recommended

that you answer the following questions concerning your health status. If you answer yes to any

of these questions, we recommend that you consult a doctor before starting any training pro-

gram.

l Have you been physically inactive for the past 5 years?

l Do you have high blood pressure or high blood cholesterol?

l Are you taking any blood pressure or heart medication?

l Do you have a history of breathing problems?

l Do you have symptoms of any disease?

l Are you recovering from a serious illness or medical treatment?

l Do you use a pacemaker or other implanted electronic device?

221

l Do you smoke?

l Are you pregnant?

Note that in addition to training intensity, medications for heart conditions, blood pressure, psy-

chological conditions, asthma, breathing, etc., as well as some energy drinks, alcohol, and nicot-

ine may also affect heart rate.

It is important to be sensitive to your body’s responses during training. If you feel unexpected

pain or excessive fatigue when training, it is recommended that you stop the training or con-

tinue at a lighter intensity.

Note! If you are using a pacemaker or other implanted electronic device, you can use Polar

products. In theory interference to pacemaker caused by Polar products should not be possible.

In practice no reports exist to suggest anyone ever having experienced interference. We cannot

however issue an official guarantee on our products’ suitability with all pacemakers or other

implanted devices due to the variety of devices available. If you have any doubts, or if you exper-

ience any unusual sensations while using Polar products, please consult your physician or con-

tact the implanted electronic device manufacturer to determine safety in your case.

If you are allergic to any substance that comes into contact with your skin or if you suspect an

allergic reaction due to using the product, check the listed materials in Technical Specifications.

If you experience any skin reaction, stop using the product and consult your physician. Also

inform Polar Customer Care about your skin reaction. To avoid any skin reaction to the heart rate

sensor, wear it over a shirt, but moisten the shirt well under the electrodes to ensure flawless

operation.

The combined impact of moisture and intense abrasion may cause color to come off

the heart rate sensor's or wristband's surface, possibly staining light-colored clothes. It

may also cause a darker color to come off clothing, possibly staining lighter-colored

training devices. To keep a light-colored training device glowing for years to come,

please make sure the clothing you wear while training does not bleed color. If you use

perfume, lotion, suntan/sunscreen or insect repellent on your skin, you must ensure

that it does not come into contact with the training device or the heart rate sensor. If

you train in cold conditions (-20 °C to -10 °C / -4 °F to 14 °F) we recommend that you

wear the training device under the sleeve of your jacket, directly on your skin.

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WARNING - KEEP BATTERIES OUT OF REACH OF

CHILDREN

Polar heart rate sensors (for example H10 and H9) contain a button cell battery. If the button cell

battery is swallowed, it can cause severe internal burns in as little as 2 hours and can lead to

death. Keep new and used batteries away from children. If the battery compartment does not

close securely, stop using the product and keep it away from children. If you think batteries

might have been swallowed or placed inside any part of the body, seek immediate medical

attention.

Your safety is important to us. The shape of the Polar stride sensor Bluetooth® Smart is

designed to minimize the possibility of if getting caught in something. In any case, be careful

when running with the stride sensor in brushwood, for example.

HOW TO USE YOUR POLAR PRODUCT

SECURELY

Polar offers a minimum of five years of product support service to its customers from the sales

start of the product. Product support service includes necessary firmware updates to Polar

devices and fixes for critical vulnerability as required. Polar constantly monitors the releases of

known vulnerabilities. Please update your Polar product regularly, and as soon as the Polar Flow

mobile application or Polar FlowSync computer software informs you about the availability of a

new firmware version.

Training session data and other data saved on your Polar device include sensitive information

about you such as your name, physical information, overall health and location. Location data

can be used to track you when you are out training and to find out what your usual routes are.

For these reasons use extra caution when storing your device when not using it.

If you use phone notifications on your wrist device, be aware that messages from certain applic-

ations will be projected on the wrist device display. Your latest messages can also be viewed

from the device menu. To ensure the confidentiality of your private messages, refrain from using

the phone notifications feature.

Before handing the device over to a third party for testing or before selling it, it is necessary to

perform a factory reset on the device, and to remove the device from your Polar Flow account. A

factory reset can be performed with the FlowSync software on your computer. A factory reset

will clear the device memory, and the device cannot be linked to your data anymore. To remove

the device from your Polar Flow account, sign into the Polar Flow web service, choose products

and click the “Remove” button next to the product you wish to remove.

223

The same training sessions are also stored on your mobile device with the Polar Flow applic-

ation. For extra security, various security enhancing options can be enabled on your mobile

device such as strong authentication and device encryption. Consult the user manual of your

mobile device for instructions on enabling these options.

When using the Polar Flow web service, we recommend using a password that is no less than 12

characters in length. If using the Polar Flow web service on a public computer, please remember

to clear the cache and browsing history in order to prevent others from accessing your account.

In addition, do not allow a computer’s browser to store or remember your password for the Polar

Flow web service if it is not your private computer.

Any security issues can be reported to security(a)polar.com or to Polar Customer Care.

TECHNICAL SPECIFICATION

GRIT X PRO

Battery type: 346 mAh Li-pol rechargeable

battery

Operating time: Battery life up to 40 h in train-

ing mode (GPS and wrist-

based heart rate) or up to 7

days in watch mode with con-

tinuous heart rate tracking.

Three power save modes avail-

able. The multiple power save

options bring you even up to

100 hours.

Operating temperature: -20 °C to +50 °C / -4 °F to 122

°F. Temperatures below -10 °C

/ 14 °F may affect battery life

and performance.

Watch materials: Black DLC

Device:Sapphire glass lens,

PA12+30GF, TPE, Stainless

steel, PMMA, diamond like car-

bon coating

224

Wristband: FKM

Buckle: Stainless steel

Nordic Copper

Device: Sapphire glass lens,

PA12+30GF, TPE, Stainless

steel, PMMA

Wristband: FKM

Buckle: Stainless steel

Arctic Gold

Device: Sapphire glass lens,

PA12+30GF, TPE, Stainless

steel, PMMA

Wristband: FKM

Buckle: Stainless steel

Titan

Device: Sapphire glass lens,

PA12+30GF, TPE, Titanium,

PMMA

Black-red wristband: Per-

forated leather (vegetable-

tanned)

Black wristband: FKM

Buckle: Stainless steel

Cable materials: BRASS, PA66+PA6, PC, TPE,

CARBON STEEL, NYLON

Watch accuracy: Better than ± 0.5 seconds / day

at 25 °C / 77 °F temperature

GNSS accuracy: Average route accuracy: 5m

Distance: ±2% These are val-

225

ues that are achieved in open

area satellite conditions when

there are no apartment build-

ings or trees blocking the satel-

lite view. In urban or forest

areas these values are achiev-

able but may sometimes vary.

Altitude resolution: 1 m

Ascent/Descent resolution: 5 m

Maximum altitude: 9000 m / 29525 ft

Sample rate: 1 s

Heart rate measuring range: 15-240 bpm

Current speed display range: 0-399 km/h 247.9 mph

(0-36 km/h or 0-22.5 mph

(when measuring speed with

Polar stride sensor)

Water resistance: WR100, up to 100 m

Memory capacity: Up to 90 hours of training with

GPS and heart rate depending

on your language settings.

Display Always-on color touch display.

Size 1.2”, resolution 240 x 240.

Sapphire glass lens with anti-

fingerprint coating.

Maximum power 5 mW

Frequency 2.402 - 2.480 GHz

Uses wireless Bluetooth® technology.

The Polar Precision Prime optical heart rate sensor fusion technology uses a very small, safe

amount of electric current on the skin to measure the contact of the device to your wrist to

enhance accuracy.

226

POLAR FLOWSYNC SOFTWARE

To use FlowSync software you need a computer with Microsoft Windows or Mac operating sys-

tem with an internet connection and a free USB port.

Check the latest compatibility information from support.polar.com.

POLAR FLOW MOBILE APPLICATION COMPATIBILITY

Check the latest compatibility information from support.polar.com.

WATER RESISTANCE OF POLAR PRODUCTS

Most Polar products can be worn when swimming. They are not, however, diving instruments. To

maintain water resistance, do not press the buttons of the device under water.

Polar devices with wrist-based heart rate measurement are suitable for swimming and

bathing. They will collect your activity data from your wrist movements also when swimming. In

our tests, however, we found that the wrist-based heart rate measurement doesn’t work optim-

ally in water, so we cannot recommend wrist-based heart rate measurement for swimming.

In the watch industry, water resistance is generally indicated as meters, which means the static

water pressure of that depth. Polar uses this same indication system. Water resistance of Polar

products is tested according to International Standard ISO 22810 or IEC60529. Every Polar

device that has water resistance indication is tested before the delivery to stand water pressure.

Polar products are divided into four different categories according to their water resistance.

Check the back of your Polar product for the water resistance category, and compare it to the

chart below. Please note that these definitions do not necessarily apply to products of other man-

ufacturers.

When performing any underwater activity, the dynamic pressure generated by moving in water is

greater than the static pressure. This means that moving the product under water subjects it to a

greater pressure than if the product were stationary.

Marking on the

back of the

product

Wash

splashes,

sweat, rain-

drops etc.

Bathing

and swim-

ming

Skin diving

with

snorkel

(no air

tanks)

SCUBA

diving

(with air

tanks)

Water resistant char-

acteristics

Water resistant OK - - - Do not wash with a

227

IPX7 pressure washer.

Protected against

splashes, raindrops

etc.

Reference standard:

IEC60529.

Water resistant

IPX8

OK OK - - Minimum for bathing

and swimming.

Reference standard:

IEC60529.

Water resistant

20/30/50 meters

Suitable for swim-

ming

OK OK - - Minimum for bathing

and swimming.

Reference standard:

ISO22810.

Water resistant

100 meters

OK OK OK - For frequent use in

water but not SCUBA

diving.

Reference standard:

ISO22810.

REGULATORY INFORMATION

This product is compliant with Directives 2014/53/EU, 2011/65/EU and 2015/863/EU. The rel-

evant Declaration of Conformity and other regulatory information for each product are available

at www.polar.com/en/regulatory_information.

This crossed out wheeled bin marking shows that Polar products are electronic devices and are

in the scope of Directive 2012/19/EU of the European Parliament and of the Council on waste

electrical and electronic equipment (WEEE) and batteries/accumulators used in products are in

228

compliance with Regulation (EU) 2023/1542 of the European Parliament and of the Council of 12

July 2023 concerning batteries and waste batteries. These products and batteries/accumulators

inside Polar products should thus be disposed of separately in EU countries. Polar encourages

you to minimize possible effects of waste on the environment and human health also outside the

European Union by following local waste disposal regulations and, where possible, utilize sep-

arate collection of electronic devices for products, and battery and accumulator collection for

batteries and accumulators.

To see the Grit X Pro-specific regulatory labels, go to Settings > General settings > About your

watch.

LIMITED INTERNATIONAL POLAR

GUARANTEE

l Polar Electro Oy issues a limited international guarantee for Polar products. For products

which have been sold in the USA or Canada, guarantee is issued by Polar Electro, Inc.

l Polar Electro Oy/Polar Electro Inc. guarantees the original consumer/purchaser of the Polar

product that the product will be free from defects in material or workmanship for two (2)

years from the date of purchase, with the exception of wristbands made of silicone or

plastic, which are subject to a guarantee period of one (1) year from the date of purchase.

l The guarantee does not cover normal wear and tear of the battery, or other normal wear

and tear, damage due to misuse, abuse, accidents or non-compliance with the precautions;

improper maintenance, commercial use, cracked, broken or scratched cases/displays, tex-

tile armband or textile or leather wristband, elastic strap (e.g. heart rate sensor chest strap)

and Polar apparel.

l The guarantee does also not cover any damage/s, losses, costs or expenses, direct, indirect

or incidental, consequential or special, arising out of, or related to the product.

l Guarantee does not cover products which have been purchased second hand.

l During the guarantee period, the product will be either repaired or replaced at any author-

ized Polar Central Service regardless of the country of purchase.

l Guarantee issued by Polar Electro Oy/Inc. does not affect the consumer’s statutory rights

under applicable national or state laws in force, or the consumer’s rights against the dealer

arising from their sales/purchase contract.

l You should keep the receipt as a proof of purchase!

229

l Guarantee with respect to any product will be limited to countries where the product has

been initially marketed by Polar Electro Oy/Inc.

Manufactured by Polar Electro Oy, Professorintie 5, 90440 KEMPELE, Finland www.polar.com.

Polar Electro Oy is a ISO 9001:2015 certified company.

may be used or reproduced in any form or by any means without prior written permission of

Polar Electro Oy.

The names and logos in this user manual or in the package of this product are trademarks of

Polar Electro Oy. The names and logos marked with a ® symbol in this user manual or in the

package of this product are registered trademarks of Polar Electro Oy. Windows is a registered

trademark of Microsoft Corporation and Mac OS is a registered trademark of Apple Inc. The

Bluetooth® word mark and logos are registered trademarks owned by Bluetooth SIG, Inc. and

any use of such marks by Polar Electro Oy is under license.

DISCLAIMER

l The material in this manual is for informational purposes only. The products it describes

are subject to change without prior notice, due to the manufacturer’s continuous devel-

opment program.

l Polar Electro Inc./Polar Electro Oy makes no representations or warranties with respect to

this manual or with respect to the products described herein.

l Polar Electro Inc./Polar Electro Oy shall not be liable for any damages, losses, costs or

expenses, direct, indirect or incidental, consequential or special, arising out of, or related to

the use of this material or the products described herein.

3.0 EN 08/2024