Polar Vantage M3 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/vantage-m3.

Introduction

Congratulations on your new Polar Vantage M3!

Polar Vantage M3 is a smart multi-sport watch for multi-sport athletes combining the rugged form of Polar's outdoor series with the functional performance of our high-end sports range. This compact device is packed with personal training and coaching tools for countless sports at day and intuitive automatic sleep and recovery tracking at night. Inside, Polar Elixir™ Biosensing Technologies power a platform of sensors to ensure your vitals are meticulously monitored, and dual-frequency GPS shows your precise location on full-color topographic maps with turn-by-turn route guidance and advanced outdoor training metrics. With up to 7 days of battery on a single charge, and a bright AMOLED touchscreen display, Polar Vantage M3 is a specialized all-rounder designed to give you the best of both worlds.

The Polar Elixir Biosensing technologies equip Vantage M3 with the capability to measure skin temperature, blood oxygen level and the electrical signal of the heart with Wrist-ECG, and with Gen-4 Optical Heart Rate measurement.

The training load and recovery tracking tools help you optimize your training and avoid overtraining. The unique recovery solution Recovery Pro helps you prevent overtraining and injuries. It measures how recovered your body is and offers you recovery feedback and guidance. Wrist-ECG allows you to perform Orthostatic test, which is an integral part of the Recovery Pro feature, without a paired Polar heart rate sensor. Reach the ideal amount of training to perform at your very best with Training Load Pro.

Vantage M3 provides a full analysis of your body’s recovery overnight and a forecast of your energy and alertness for the day ahead. Sleep Plus Stages™ sleep tracking monitors your sleep stages (REM, light and deep sleep) and gives you sleep feedback and a numerical sleep score. Nightly Recharge™ is an overnight recovery measurement that shows you how well you recover from the demands of your day. The Sleepwise™ feature helps you grasp how sleep contributes to your daytime alertness level and readiness to perform.

The FitSpark™ training guide makes sure you’re prepared for your pursuit to conquer the trails with ready-made daily workouts that match your recovery, readiness and training history. The Work-Rest guide analyzes your heart rate while you do strength training to provide you with personalized guidance for optimizing your rest. It does this by notifying you when you’re ready to start your next set, so you don’t start before you recover adequately.

Dual-frequency GPS and offline maps keep you on track so you can explore any environment with absolute confidence. You can download detailed topographic maps from the Polar Flow web service and transfer them to your watch using a computer. During training, the maps are available as a full-screen map navigation training view, and outside of training you can access them via the navigation view. You can use offline maps with other navigation features on your watch, including Route Guidance, Komoot routes, Track back and Back to start. You can plan detailed routes with Komoot and sync them to your watch using the Polar Flow app for turn-by-turn route guidance on the go. The route and elevation profiles help you outline your coming adventure better and see your progress on the route. Breadcrumbs allow you to retrace your steps following the trail of geotagged markers you left. The Track back and Back to start features guide you back to the starting point - you can choose guidance either via the same route or by showing the direction to your starting point.

The watch comes with advanced outdoor training metrics, including Vertical speed, VAM, and 3D Speed. Vertical speed is an instant, real-time measurement of ascents and descents, used to calculate how many meters or feet you ascend or descend per minute, taking only altitude into account. VAM measures your average ascent speed in vertical meters per hour, both during a 30-second window and since the start of a lap. 3D Speed measures your speed by taking both vertical and horizontal movement into account.

Track your progress over time with Polar tests. The Walking test is a simple, safe and repeatable way to measure your VO2max, and to keep track of how your aerobic fitness is developing. With the Running Performance Test you know where your running performance is now, and it allows you to personalize your heart rate, speed and power zones so that you'll always make the most of your runs. You can also find out your maximum heart rate with the test. The Cycling Performance Test allows you to personalize your power zones and tells you your personal functional threshold power. 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.

Additional feature highlights include:

  • 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.
  • The watch helps you relax and relieve stress with the Serene™ guided breathing exercise.
  • Stay energized throughout your training session with the new FuelWise™ fueling assistant. FuelWise™ reminds you to refuel and helps you maintain adequate energy levels during your long sessions.
  • See how your body uses different energy sources during a training session.
  • 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.
  • Make your runs and rides more exciting with Strava Live Segments. Get alerts about nearby segments, see real-time performance data during a segment and check your results right after you finish.
  • Get a more comprehensive insight into the intensity of your running sessions with Running power.
  • Monitor your running progress with the advanced running features, such as Running Index and Running Programs.
  • The Swimming metrics feature automatically detects your heart rate, swimming style, distance, pace, strokes and rest times. Distance and strokes get tracked also in open water swimming.
  • The Voice Guidance feature allows you to get real-time voice guidance via Polar Flow app with headphones or speakers during training.
  • Polar Vantage M3 comes with the essential smart watch features: music controls, weather and phone notifications.
  • With the changeable wristbands, you can personalize your watch to match every situation and style.
  • Polar Vantage M3 supports over 150 different sports. Add your favorite sports to your watch in Polar Flow, and customize the sports-specific training views based on your preferences and the metrics you want to track during training.
  • In HR sensor mode you can easily turn your Vantage M3 into a heart rate sensor and share your heart rate to other Bluetooth devices like training apps, gym equipment or cycling computers. You can also use your Vantage M3 during Polar Club classes to broadcast your heart rate to the Polar Club system.

We are continuously developing our products for a 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 improvements.

Take full advantage of your Polar Vantage M3

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. In the Flow app you can also see how active you’ve been during the day, how your body has recovered from training and stress during the night and how well you have slept. Based on the Nightly Recharge automatic overnight measurement and other parameters we have measured from you, you get personalized tips in the Flow app on exercise, and tips on sleep and regulating your energy levels on those particularly rough days.

Polar Flow web service

When your watch syncs with the Flow app, the data is also synced automatically via an internet connection to the Polar Flow web service. In the Flow web service you can plan your training, track your achievements, get guidance and see a detailed analysis of your training results, activity and sleep.