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.
Go to Settings > Choose views and pick from Time only, Daily activity, Cardio load status, Current heart rate, Latest training sessions, Nightly Recharge, FitSpark training guide, Weather, Weekly summary, Your name and Music controls.
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 |
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:
For more information, see 24/7 Activity tracking. |
Cardio Load Status | |
Cardio Load Status looks at the relation between your short term training 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. 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.
For more information, see Training Load Pro. |
Current heart rate | |
When using the Current heart rate feature your watch continuously measures your heart rate and displays it on the Current 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. |
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If you're not using the Continuous Heart Rate feature, you can still quickly check your current heart rate without starting a training session. 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 Current 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 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, 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 suggested 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 |
Menu
Enter the menu by pressing
and browse through the menu by pressing or . Confirm selections with the button, and return with the button.Start training | |
From here, you can start your training sessions. Press 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 holding OK in the time view. See Start a training session for detailed instructions. |
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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. |
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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. |
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Fueling | |
Fueling Stay energized throughout your session with the FuelWise™ fueling assistant. FuelWise™ includes three reminders that remind you to refuel and help you maintain adequate energy levels during your long sessions. These are Smart carbs reminder, Manual carbs reminder and Drink reminder. For more information see Fuelwise |
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Timers | |
In Timers you'll find alarm, stopwatch and countdown timer.
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Tests | |
In Tests you'll find Running test and Fitness test. Running test The Running Performance Test helps you keep track of your progress and personalize your heart rate, speed and power zones. For more information see Running-performance-test.htm 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. |
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Settings | |
SettingsYou can edit the following settings on your watch:
In addition to the settings available on your watch, you can edit Sport Profiles in the Polar Flow web service and app. Customize your watch with your favorite sports and the information you want to follow during your training sessions. See Sport Profiles in Flow for more information. |