Transcription of Polar Vantage M User Manual
1 USERMANUAL2 CONTENTSC ontents2 PolarVantageMUserManual8 Introduction8 TakefulladvantageofyourVantageM8 PolarFlowApp8 PolarFlowwebservice9 Getstarted10 Settingupyourwatch10 OptionA:SetupwithamobiledeviceandPolarFl owapp11 OptionB:Setupwithyourcomputer11 OptionC:Setupfromthewatch12 Buttonfunctionsandgestures12 Timeviewandmenu12 Pre-trainingmode13 Duringtraining13 Backlightactivationgesture13 Watchfacesandmenu13 Watchfaces13 Menu17 Settings20 Pairingamobiledevicewithyourwatch20 Deleteapairing21 Updatingthefirmware21 Withmobiledeviceortablet21 Withcomputer21 Settings23 Physicalsettings23 Weight24 Height24 Dateofbirth24 Sex24 Trainingbackground24 Activitygoal25 Preferredsleeptime25 Maximumheartrate25 Restingheartrate26VO2max26 Generalsettings26 Pairandsync27 Bikesettings27 ContinuousHRtracking273 Flightmode27 Donotdisturb28
2 Phonenotifications28 Units28 Language28 Inactivityalert28 Vibrations28 Iwearmywatchon28 Positioningsatellites28 Aboutyourwatch29 Watchsettings29 Alarm29 Watchface29 Time29 Date30 Firstdayofweek30 Displayicons30 Restartingandresetting31 Torestartthewatch31 Toresetthewatchtofactorysettings31 FactoryresetviaFlowSync31 Training32 Wrist-basedheartratemeasurement32 Wearingyourwatchwhenmeasuringheartratefr omyourwrist32 Wearingyourwatchwhennotmeasuringheartrat efromyourwrist33 Startatrainingsession33 Startaplannedtrainingsession35 StartaMultisportTrainingSession35 Quickmenu36 Duringtraining39 Browsethetrainingviews39 Settimers40 IntervalTimer41 CountdownTimer42 LockaHeartRate.
3 SpeedorPowerzone42 Lockaheartratezone42 Lockaspeed/pacezone43 Lockapowerzone43 Markalap43 SwitchSportDuringaMultisportSession44 Trainingwithatarget44 Changephaseduringaphasedsession44 Viewtrainingtargetinformation44 Notifications45 Pausing/Stoppingatrainingsession454 Trainingsummary45 Aftertraining45 TrainingdatainPolarFlowApp48 TrainingdatainPolarFlowWebService48 Features49 GPS50A-GPSexpirydate50 GPSfeatures50 Backtostart51 Racepace51 SmartCoaching52 TrainingLoadPro53 CardioLoad53 PerceivedLoad53 MuscleLoad(viathird-partypowersensor)53 TrainingLoadfromasinglesession54 StrainandTolerance54 CardioLoadStatus55 Cardioloadstatusonyourwatch55 LongtermanalysisintheFlowappandwebservic e55 PolarRunningProgram58 CreateaPolarRunningProgram58 Startarunningtarget58 Followyourprogress59 RunningIndex59 Short-termanalysis60 Long-termanalysis61 TrainingBenefit62 SmartCalories63 ContinuousHeartRate64 ContinuousHeartRateonyourwatch64 PolarSleepPlusTM66 Sleepdataonyourwatch66 SleepdataintheFlowappandwebservice6724/7 Activitytracking68 ActivityGoal68 Activitydataonyourwatch68 Inactivityalert69
4 ActivitydatainFlowAppandFlowwebservice69 ActivityGuide69 ActivityBenefit70 NightlyRecharge recoverymeasurement70 ANSchargedetailsintheFlowapp74 SleepchargedetailsinPolarFlow74 Forexercise755 Forsleep75 Forregulatingenergylevels75 SleepPlusStages sleeptracking76 Serene guidedbreathingexercise83 FitnessTestwithwrist-basedheartrate85 Beforethetest86 Performingthetest86 Testresults86 Fitnesslevelclasses87 Men87 Women87VO2max88 FitSpark dailytrainingguide88 Duringtraining90 SportProfiles92 HeartRateZones93 SpeedZones93 Speedzonessettings93 Trainingtargetwithspeedzones94 Duringtraining94 Aftertraining94 Speedanddistancefromthewrist94 Cadencefromthewrist94 SwimmingMetrics95 Poolswimming95 PoolLengthsetting96 Openwaterswimming96 Measuringheartrateinwater96 Startaswimmingsession96 DuringyourSwim97 AfteryourSwim97 Phonenotifications98 Setphonenotificationson99 Donotdisturb99 Viewnotifications99 Changeablewristbands99 Changingthewristband99 Compatiblesensors100 PolarH10 HeartRateSensor101 PolarStrideSensorBluetooth Smart101 PolarSpeedsensorBluetooth Smart101 PolarCadenceSensorBluetooth Smart101 Third-partyPowersensors102 Pairingsensorswithyourwatch102
5 Pairaheartratesensorwithyourwatch1026 Pairastridesensorwithyourwatch103 Calibratestridesensor103 Pairacyclingsensorwithyourwatch103 Bikesettings104 Measuringwheelsize104 Calibratecyclingpowersensor105 Deleteapairing105 PolarFlow106 PolarFlowApp106 Trainingdata106 Activitydata106 Sleepdata106 Sportprofiles106 Imagesharing106 StartusingtheFlowapp107 PolarFlowWebService107 Diary107 Reports107 Programs108 SportprofilesinPolarFlow108 Addasportprofile108 Editasportprofile109 Planningyourtraining111 CreateatrainingplanwiththeSeasonPlanner1 12 CreateatrainingtargetinthePolarFlowwebse rvice112 Createatargetbasedonafavoritetrainingtar get114 Syncthetargetstoyourwatch115 CreateatrainingtargetinthePolarFlowapp11 5 Favorites118 , !
6 ThePolarVantageMisanall-in-oneGPSmultisp ortwatchwithPolarPrecisionPrimesensor , + sleeptrackingmonitorsyoursleepstages(REM ,lightanddeepsleep) , , , vesleptandhowactiveyou ,trackyourachievements,getguidanceandsee detailedanalysisofyourtrainingresults, , :SetupwithamobiledeviceandPolarFlowapp11 OptionB:Setupwithyourcomputer11 OptionC:Setupfromthewatch12 Buttonfunctionsandgestures12 Backlightactivationgesture13 Watchfacesandmenu13 Watchfaces13 Menu17 Pairingamobiledevicewithyourwatch20 Deleteapairing21 Updatingthefirmware21 Withmobiledeviceortablet21 Withcomputer21 SETTINGUPYOURWATCHT owakeupandchargeyourwatch, ,justmakesuretoaligntheledgeonthecablewi ththeslotonyourwatch(markedwithred).
7 , , : :Mobilesetupisconvenientifyoudon'thaveac cesstoacomputer11withaUSBport, : Wiredcomputersetupisquickerandyoucanchar geyourwatchatthesametime, :Ifyoudon'thaveacompatiblemobiledevicean dcan'tgettoacomputerwithaninternetconnec tionrightaway, , ,it :SETUPWITHAMOBILEDEVICEANDPOLARFLOWAPPP leasenotethatyouhavetodothepairingintheF lowappandNOTinyourmobiledevice , redonewiththesettings, 'repromptedtoupdatethefirmware,pleaseplu gyourwatchintoapowersourcetoensureflawle ssupdateoperation, ' : , , ,it' ,presstoviewthebatterystatussymbolPressa ndholdtolockbuttonsEnterthemenuReturntot hepreviouslevelLeavesettingsunchangedCon firmtheselectionshownonthedisplayPressan dholdtoenterpre-trainingmodePresstoviewm oredetailsabouttheinformationChangethewa tchfaceintimeviewMovethroughselectionlis tsAdjustaselectedvalue13 LIGHTBACKOKUP/DOWNC ancelselectionsPressandholdtoreturntotim eviewfrommenuIntimeview.
8 Pressandholdtostartpairingandsyncingshow nonthewatchfacePRE-TRAININGMODELIGHTBACK OKUP/DOWNI lluminatethedisplayPressandholdtolockbut tonsPresstoenterQuickMenuReturntotimevie wStartatrainingsessionMovethroughsportsl istDURINGTRAININGLIGHTBACKOKUP/DOWNI lluminatethedisplayPressandholdtolockbut tonsPausetrainingbypressingonceTostopthe session, 'llgetthemosttimelyandrelevantinformatio nrightonthewatchface,includingyouractivi tystatus,CardioLoadstatus, ,whenopeningthedetails,youcanseethefollo wingdetailsofyourday saccumulatedactivity: Stepsyou' Activetimetellsyouthecumulativetimeofbod ymovementsthatbenefityourhealth.
9 Caloriesyou'veburnedthroughtraining,acti vityandBMR(Basalmetabolicrate:theminimum metabolicactivityrequiredtomaintainlife) .Formoreinformation,see24 (Strain)andlongtermtrainingload(Toleranc e)andbasedonthattellsyouwhetheryouareina detraining,maintaining, ,whenopeningthedetails,youcanseethenumer icvaluesforyourCardioLoadStatus,Strainan dTolerance, , >Generalsettings> , 'renotusingtheContinuousHeartRatefeature , ,choosethiswatchface, ,whenopeningthedetails, , (ANS)calmeddownduringtheearlyhoursofyour sleep(ANScharge)andhowwellyouslept(sleep charge). ,youcansetthecontinuousheartratetracking tobeononlyatnightfromyourwatch' ,seeNightlyRecharge recoverymeasurementorSleepPlusStages , , , , , ,seeSerene ' , , , ,andsetthecountdowntime, , , , , , : Physicalsettings Generalsettings WatchsettingsInadditiontothesettingsavai lableonyourwatch, , , ,pleasepairyourwatchandmobileasfollows:B eforepairingamobiledevice downloadFlowappfromtheAppStoreorGooglePl ay makesureyourmobiledevicehasBluetoothturn edon,andairplanemode/flightmodeisnotturn edon.
10 Androidusers: makesurelocationisenabledforPolarFlowapp inthephone' ,openFlowappandsigninwithyourPolaraccoun t, :IfyouhaveseveralFlowappcompatiblePolard evicesinuse, , ,pressandholdBACK intimemodeORgotoSettings>Generalsettings >Pairandsync> , >Generalsettings>Pairandsync> , ,improvementstoexistingfeatures, ' , ' ' , , (markedwithred). , (thismaytakeupto10minutes), ,gotoSettings> ,especiallywhensettingyourweight,height, dateofbirthandsex,as24theyhaveanimpacton theaccuracyofthemeasuringvalues, 'llfind: Weight Height Dateofbirth Sex Trainingbackground Activitygoal Preferredsleeptime Maximumheartrate Restingheartrate VO2maxWEIGHTS etyourweightinkilograms(kg)orpounds(lbs) .
