Polar Vantage M User Manual

[Pages:132]USER MANUAL

CONTENTS

Contents

2

Polar Vantage M User Manual

8

Introduction

8

Take full advantage of your Vantage M

8

Polar Flow App

8

Polar Flow web service

9

Get started

10

Setting up your watch

10

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

11

Option B: Set up with your computer

11

Option C: Set up from the watch

12

Button functions and gestures

12

Time view and menu

12

Pre-training mode

13

During training

13

Backlight activation gesture

13

Watch faces and menu

13

Watch faces

13

Menu

17

Settings

20

Pairing a mobile device with your watch

20

Delete a pairing

21

Updating the firmware

21

With mobile device or tablet

21

With computer

21

Settings

23

Physical settings

23

Weight

24

Height

24

Date of birth

24

Sex

24

Training background

24

Activity goal

25

Preferred sleep time

25

Maximum heart rate

25

Resting heart rate

26

VO2max

26

General settings

26

Pair and sync

27

Bike settings

27

Continuous HR tracking

27

2

Flight mode

27

Do not disturb

28

Phone notifications

28

Units

28

Language

28

Inactivity alert

28

Vibrations

28

I wear my watch on

28

Positioning satellites

28

About your watch

29

Watch settings

29

Alarm

29

Watch face

29

Time

29

Date

30

First day of week

30

Display icons

30

Restarting and resetting

31

To restart the watch

31

To reset the watch to factory settings

31

Factory reset via FlowSync

31

Training

32

Wrist-based heart rate measurement

32

Wearing your watch when measuring heart rate from your wrist

32

Wearing your watch when not measuring heart rate from your wrist

33

Start a training session

33

Start a planned training session

35

Start a Multisport Training Session

35

Quick menu

36

During training

39

Browse the training views

39

Set timers

40

Interval Timer

41

Countdown Timer

42

Lock a Heart Rate, Speed or Power zone

42

Lock a heart rate zone

42

Lock a speed/pace zone

43

Lock a power zone

43

Mark a lap

43

Switch Sport During a Multisport Session

44

Training with a target

44

Change phase during a phased session

44

View training target information

44

Notifications

45

Pausing/Stopping a training session

45

3

Training summary

45

After training

45

Training data in Polar Flow App

48

Training data in Polar Flow Web Service

48

Features

49

GPS

50

A-GPS expiry date

50

GPS features

50

Back to start

51

Race pace

51

Smart Coaching

52

Training Load Pro

53

Cardio Load

53

Perceived Load

53

Muscle Load (via third-party power sensor)

53

Training Load from a single session

54

Strain and Tolerance

54

Cardio Load Status

55

Cardio load status on your watch

55

Long term analysis in the Flow app and web service

55

Polar Running Program

58

Create a Polar Running Program

58

Start a running target

58

Follow your progress

59

Running Index

59

Short-term analysis

60

Long-term analysis

61

Training Benefit

62

Smart Calories

63

Continuous Heart Rate

64

Continuous Heart Rate on your watch

64

Polar Sleep PlusTM

66

Sleep data on your watch

66

Sleep data in the Flow app and web service

67

24/7 Activity tracking

68

Activity Goal

68

Activity data on your watch

68

Inactivity alert

69

Activity data in Flow App and Flow web service

69

Activity Guide

69

Activity Benefit

70

Nightly RechargeTM recovery measurement

70

ANS charge details in the Flow app

74

Sleep charge details in Polar Flow

74

For exercise

75

4

For sleep

75

For regulating energy levels

75

Sleep Plus StagesTM sleep tracking

76

SereneTM guided breathing exercise

83

Fitness Test with wrist-based heart rate

85

Before the test

86

Performing the test

86

Test results

86

Fitness level classes

87

Men

87

Women

87

VO2max

88

FitSparkTM daily training guide

88

During training

90

Sport Profiles

92

Heart Rate Zones

93

Speed Zones

93

Speed zones settings

93

Training target with speed zones

94

During training

94

After training

94

Speed and distance from the wrist

94

Cadence from the wrist

94

Swimming Metrics

95

Pool swimming

95

Pool Length setting

96

Open water swimming

96

Measuring heart rate in water

96

Start a swimming session

96

During your Swim

97

After your Swim

97

Phone notifications

98

Set phone notifications on

99

Do not disturb

99

View notifications

99

Changeable wristbands

99

Changing the wristband

99

Compatible sensors

100

Polar H10 Heart Rate Sensor

101

Polar Stride Sensor Bluetooth? Smart

101

Polar Speed sensor Bluetooth? Smart

101

Polar Cadence Sensor Bluetooth? Smart

101

Third-party Power sensors

102

Pairing sensors with your watch

102

Pair a heart rate sensor with your watch

102

5

Pair a stride sensor with your watch

103

Calibrate stride sensor

103

Pair a cycling sensor with your watch

103

Bike settings

104

Measuring wheel size

104

Calibrate cycling power sensor

105

Delete a pairing

105

Polar Flow

106

Polar Flow App

106

Training data

106

Activity data

106

Sleep data

106

Sport profiles

106

Image sharing

106

Start using the Flow app

107

Polar Flow Web Service

107

Diary

107

Reports

107

Programs

108

Sport profiles in Polar Flow

108

Add a sport profile

108

Edit a sport profile

109

Planning your training

111

Create a training plan with the Season Planner

112

Create a training target in the Polar Flow web service

112

Create a target based on a favorite training target

114

Sync the targets to your watch

115

Create a training target in the Polar Flow app

115

Favorites

118

Add a Training Target to Favorites:

119

Edit a Favorite

119

Remove a favorite

119

Syncing

119

Sync with Flow mobile App

120

Sync With Flow Web Service Via FlowSync

120

Important information

121

Battery

121

Charging the battery

121

Charging during training

123

Battery status and notifications

123

Battery status symbol

123

Battery notifications

123

Caring for your watch

123

Keep your watch clean

124

Take good care of the optical heart rate sensor

124

6

Storing

124

Service

124

Precautions

125

Interference During Training

125

Health and training

125

Warning - Keep batteries out of reach of children

126

How to use your Polar product securely

127

Technical specification

128

Vantage M

128

Polar FlowSync Software

129

Polar Flow mobile application compatibility

129

Water resistance of Polar products

129

Regulatory information

131

Limited International Polar Guarantee

131

Disclaimer

132

7

POLAR VANTAGE M USER MANUAL

This user manual helps you get started with your new watch. To see video tutorials and FAQs, go to support.en/vantage-m.

INTRODUCTION

Congratulations on your new Polar Vantage M! The Polar Vantage M is an all-in-one GPS multisport watch with Polar Precision Prime sensorTM fusion technology for accurate wrist-based heart rate monitoring even in the most demanding conditions. The watch is packed with tools that help you break your records and reach your goals: Reach the ideal amount of training to perform at your very best with Training Load Pro. Monitor your running progress with the advanced running features, such as Running Index and Running Programs. Choose your favorite sports from 130+ options and customize settings for each sport. The Continuous heart rate feature measures your heart rate around the clock. Together with 24/7 Activity tracking it gives you a complete overview of all your daily activity. Nightly RechargeTM is an overnight recovery measurement that shows you how well you recover from the demands of your day. The new Sleep Plus StagesTM sleep tracking monitors your sleep stages (REM, light and deep sleep) and gives you sleep feedback and a numerical sleep score. The watch helps you relax and relieve stress with the SereneTM guided breathing exercise. The compact and lightweight design makes the Vantage M the ideal training companion. With the changeable wristbands, you can personalize your watch to match every situation and style.

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 VANTAGE M

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

POLAR FLOW APP

Get the Polar Flow app from the App Store? or Google PlayTM. Sync your watch with the Flow app after training, and get an instant overview and feedback on your training results and performance and let all your friends know about your achievements. In the Flow app you can also check how you've slept and how active you've been during the day.

8

 ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download