Watch face, views and menu

From here you can start your training sessions. Tap the display or press OK to enter the pre-training mode, then 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.

First, choose Serene and then choose Start exercise to start the breathing exercise.

For more information, see Serene™ guided breathing exercise.

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.

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

Alarm

Set the time for the alarm, and then choose the repetition option: Once, Every day, Mon-Fri, Sat-Sun or Choose days. For more information, see Alarms.

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

Stopwatch

To start the stopwatch, press OK. To add a lap, press OK again. To pause the stopwatch, press the BACK button. To reset the stopwatch and return to the Timers menu, press the BACK button again.

Countdown Timer

You can set the countdown timer to count down from a preset time.

Set the countdown time, and press OK to confirm and start the countdown timer. The countdown timer is added to the top of the watch face.

At the end of the countdown, the watch notifies you with a sound and vibration. Tap to restart the timer, or tap 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.

Orthostatic test

You can take the Orthostatic test, 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.

SpO2

The SpO2 test measures your blood oxygen level (SpO2), which represents the percentage of oxygen in your blood. It can help you understand how your body adapts to certain situations, such as high altitudes.

For more information see SpO2 measurement.

ECG

The ECG test records the timing and strength of electrical signals generated by your heart. Based on this, we give you a graph of your ECG signal, as well as your average heart rate, heart rate variability, beat-to-beat interval and pulse arrival times (PAT). You can track these to keep an eye on the health of your heart and arteries.

For more information see Wrist ECG measurement.

Walking test

You can use the Walking Test to keep track of how your aerobic fitness is developing. It's simple, safe and easy to repeat.

For more information see Walking Test.

Running test

The Running Performance Test helps you keep track of your progress and personalize your heart rate and speed zones.

For more information see Running Performance 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.

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.

You can edit the following settings on your watch:

• General settings
• Views
• Watch face
• Time and date
• Physical settings
• Data & security
• Under About your watch, you can check your watch's device ID, firmware version, HW model, and A-GPS expiry date. You can also restart your watch, turn it off or reset all data and settings on it.

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.