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Polar Vantage M3

You want something smart but sporty, compact but powerful, stylish but strong. You want to train harder but recover faster; sleep better but explore more. You want pro-level sports tracking but everyday lifestyle features. You want a Polar Vantage M3: the multi-sport watch for multi-sport athletes.

Polar Grit X2 Pro Titan

Polar Grit X2 Pro Titan is a rough and rugged outdoor sports watch crafted for adventure with sapphire glass AMOLED display in titanium casing, and a hi-tech toolkit of navigation and performance features for exploring the wonders of the world, and the body.

Polar Grit X2 Pro

Polar Grit X2 Pro is a rough and rugged outdoor sports watch crafted for adventure with sapphire crystal glass AMOLED display, and a hi-tech toolkit of navigation and performance features for exploring the wonders of the world, and the body.

Polar Vantage V3

An ensemble of biosensing instruments, AMOLED display, dual-frequency GPS, maps, and the most comprehensive suite of training and recovery tools on the market. The stage is set, and the Polar Vantage V3 smart sports watch is ready to put in the performance of a lifetime.

Polar Ignite 3

Polar Ignite 3 is a stylish fitness & wellness watch that helps you live a more energized life. It tracks your sleep, activity, and heart rate to provide guidance that’s tailored to your body and lifestyle.

Polar Ignite 3 Braided Yarn

Polar Ignite 3 Braided Yarn is a stylish fitness & wellness watch that helps you live a more energized life. It tracks your sleep, activity, and heart rate to provide guidance that’s tailored to your body and lifestyle and comes with a soft, light, and extremely comfortable woven fiber wristband.

Polar Pacer Pro

Polar Pacer Pro is an ultra-light, new-generation sports watch with integrated barometer that equips athletes with advanced tools to improve running economy, training sessions, and sports performance.

Polar Pacer

Sport is play – why complicate it? Polar Pacer is a no-nonsense sports watch that gives new athletes all the essentials, plus the specialized training tools they need to train better.

Polar Vantage V2

A powerful convergence of minimalist design, innovative technology, and intelligent training and recovery tools makes the Polar Vantage V2 a formidable sports watch.

Polar Grit X Pro

Built for military-level durability with sapphire glass and ultra-long battery, equipping you with new navigation tools, always-on outdoor features and Polar's ultimate training solutions.

Polar Vantage M2

Designed for function, the Polar Vantage M2 works as hard as you do. Our industry-leading technology is here to help you reach your goals and come back stronger. For that athlete attitude.

Polar Ignite 2

A fitness watch that’s sleek, simple and smart? Polar Ignite 2 is a true triple threat. Versatile and full of great features, it’s the perfect companion for any sport and any lifestyle.

Polar Ignite

A waterproof fitness watch with advanced wrist-based heart rate and integrated GPS, Polar Ignite offers you a full view of your day and guides you towards a more balanced life.

Polar Unite

A beautifully simple watch with personalized daily workout guidance, 24/7 heart rate and activity tracking, plus automatic sleep and recovery applications.

Polar Vantage V

Polar Vantage M

An all-round multisport & running GPS watch for anyone who loves setting new records. Polar Vantage M is a slim, lightweight training companion that gives you all the data you need to improve your performance.

Polar Grit X

An outdoor multisport watch with rugged yet lightweight design, ultra-long battery life and military-standard durability for anyone who prefers the trails over the roads.

Polar M430

A GPS running watch with wrist-based heart rate, advanced running features and Polar Running Program, Polar M430 is a top-level watch for runners who want more.

Polar Verity Sense

When freedom of movement is important to you, Polar Verity Sense is your go-to choice for any sport.

Polar H10

Widely regarded as the gold standard in wireless heart rate monitoring, this is the most accurate sensor in Polar’s history.

Polar H9

A reliable, high-quality heart rate chest strap for all your everyday sports with Bluetooth® and ANT+ connectivity. Get connected and get going.

Polar OH1+

Polar OH1+ is an optical heart rate monitor that combines versatility, comfort and simplicity. You can use it both as a standalone device and pair it with various fitness apps, sports watches and smart watches, thanks to Bluetooth® and ANT+ connectivity.

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Personalize any watch for any style and any need.

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Polar Grit X Outdoor Series

Made for outdoor sports and built to handle any environment nature can throw at you, Grit X watches are designed to help you explore the world and gear up for adventure.

Polar Vantage Performance Series

Our flagship series is tailored for high-performance and endurance sports and training. Every aspect of our Vantage watches are designed with one particular person in mind – the athlete.

Polar Pacer Multisport Series

The Pacer Series gives athletes all the essentials such as accurate GPS and precise heart rate tracking, plus the specialized training, sleep, and recovery tools they need to train better.

Polar Ignite Fitness & Wellness Series

Sleek, simple, and smart – Ignite watches are the perfect partner for any fitness goals and any lifestyle.

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Sync, turn off and factory reset from Polar Flow app Syncing data between Grit X/Pacer/Vantage and Polar Flow app fails If your Polar Grit X/Grit X Pro/Grit X2 Pro/Pacer/Pacer Pro/Vantage M/Vantage M2/Vantage M3/Vantage V/Vantage V2/Vantage V3 fails to sync with the Polar Flow app, please go through the following checklist first:iOS:Make sure the app and watch are both up to date: Check from the App store that you’ve... Nightly Recharge™ recovery measurement ​Nightly Recharge™ is an overnight recovery measurement that shows how well your body has coped with overall stress you have experienced lately. Overall stress can come from different sources including work, family, relationships, environment, lifestyle, training etc. Your body does not... Offline maps You can download offline maps from the Polar Flow web service and transfer them to your watch using a computer. The maps available in the Flow web service include detailed maps of countries and regions, as well as basic maps of continents and large areas. Basic maps of North America and Europe are... Training Load Pro When you train, the different systems of your body get strained. With Training Load Pro, you get a holistic view on how your training sessions strain these different systems and how it affects your performance. Training Load Pro gives you a training load for both your cardiovascular and your... Nightly skin temperature The Nightly Skin Temperature measurement automatically tracks your skin temperature when you sleep. It then compares the result with your 28-day average, and shows the variation to that average. Tracking the variations in your skin temperature can help you detect changes in your body's state.In... Polar Sport Profiles Here are listed all the sport profiles Polar Flow and Polar devices support. You can choose up to 20 sport profiles at a time for your Polar device. For more information, see How can I edit sport profiles and training views in Polar Flow?. Please note that in a number of indoor sports, group sports... Polar Fitness Program FAQs Polar Fitness Program Which products are compatible with Polar Flow web service? Polar Flow is an important part of the Polar ecosystem for our newest devices and all future products.At the moment Polar Flow is compatible with:Grit XGrit X ProGrit X2 ProIgniteIgnite 2Ignite 3M200M400M430M460OH1 optical heart rate sensorPacerPacer ProPolar Beat appUniteV650Vantage MVantage... Using Strava Routes with Polar devices Strava Routes are available for all route-compatible Polar devices. Note that you need to have a Strava subscription to use the Strava Routes on your Polar device. With the subscription, you get access to Strava Route Planner. You can, for example, use route suggestions, create a new route, or even... Manage Favorites and training targets in Polar Flow Favorites in Polar Flow web serviceClick the Favorites icon on the menu bar on top of the page to enter your Favorites page.Here you can manage the favorites for each Polar device you have registered on your Polar account.1. On the left side of the page, you manage all your routes and... Pairing Polar device with Flow app fails If Polar Flow app doesn’t find your Polar device, check that:There's enough battery both in your Polar device and your mobile device.Your Polar device is up to date.Bluetooth is turned on in your mobile settings.Airplane mode/flight mode is not turned on (on both your Polar device and mobile... What sensors and accessories is my Polar device compatible with? Compatible heart rate sensors... Heart rate variability (HRV) data file export in the Flow Web Service Training sessions done with an ECG heart rate sensor contain a downloadable heart rate variability (HRV) data file. The data can be exported as a CSV file on the Training analysis page in the Flow Web Service. Please note that the HRV data export is not available in the following cases:Training... Firmware updates to Polar devices Polar offers a minimum of five years of product support service to its customers from the sales start of the product. Product support service includes necessary firmware updates to Polar devices and fixes for critical vulnerability as required. Polar constantly monitors the releases of known... Can I change the battery in my Polar device? The what and how of Polar 24/7 activity tracking Why should I be active on a daily basis? Simply put, our bodies are designed to move. It's widely known that physical activity is a major factor in maintaining health. In addition to being physically active, it's important to avoid prolonged sitting. Yet, more and more of us are spending a... Energy sources The energy sources breakdown shows how much of different energy sources (fats, carbohydrates and proteins) you used during your session. They are illustrated as percentages of your total calorie consumption.During physical activity, your body uses carbohydrates and fat as its main sources of energy.... Got a second hand Polar product? If you've purchased a second hand Polar product, you need to make sure the product is no longer tied to the Polar account of the previous owner. You can do that by doing a factory reset with the FlowSync software. For instructions on factory resetting your Polar OH1, follow the related article... How do I sync my Polar watch with the Polar Flow app? Before syncing make sure:You have a Polar account and the Flow app downloaded and installed to your mobile deviceYour mobile device has Bluetooth turned on.Airplane mode/flight mode is not turned on (on both your Polar device and mobile device)You have paired your watch with your mobile.There are... Komoot Plan detailed routes on maps with komoot and transfer the routes to your watch for turn-by-turn route guidance on the go! Whether road cycling, hiking, bikepacking or mountain biking, komoot’s superior planning and navigation technology allows you to easily discover more of the great outdoors.Create... How can I edit sport profiles and training views in Polar Flow? The sport profiles feature lets you list all your favorite sports and define specific settings for each one of them. For example, you can create tailored training views for each sport you do and choose what data you want to see when you train: just your heart rate or just speed and distance –... Can the display and buttons of my Polar device be replaced? Unlocking the mystery of VO2max There are different ways to find out one's VO2max ranging from estimates calculated without testing to lab tests. Roughly, the more you sweat, the more accurate your VO2max result. However, sweating is not always necessary. The most appropriate way for you to measure your VO2max depends on your... How do I reset the Grit X/Pacer/Vantage? If you experience problems with your Grit X/Grit X Pro/Grit X2 Pro/Pacer/Pacer Pro/Vantage M/Vantage M2/Vantage M3/Vantage V/Vantage V2/Vantage V3, you can try restarting it. Restarting the watch will not delete any of the settings or your personal data from the watch.To restart the watchGrit X/Grit... Get started with the Polar Running Program How to create a Polar Running Program The only thing you need to create a Polar Running program is a Polar account. Before creating a program, make sure all of your personal and physical information is correct in your Flow Settings. Also, when answering the physical activity level questions, make... How to disable power saving for the Polar Beat and Polar Flow Android apps Disabling power saving and all background restrictions for the Polar Flow / Beat app in your Android device might be necessary if you’re experiencing any of the issues listed below.Polar Flow:Automatic syncing is not working in the background or it is inconsistent.Polar device does not connect... Phone Notifications Troubleshooting a Polar watch with built-in GPS (GNSS) Make sure GPS recording is set on:Set GPS recording on in the sport profile settings in the Flow app or web service. Remember to sync the settings to your watch.M400/M430: On your watch, go to Settings > Sport Profiles, choose the sport and set GPS recording on.Check the expiry date for the... The what and how of Polar's Continuous Heart Rate Make sure to check below if you need to turn the Continuous Heart Rate tracking on manually on your Polar device before you can start to use the feature! Polar products with Continuous Heart Rate tracking are meant to be worn 24/7. To keep your device and your skin in good condition follow our easy... Does my Polar watch sync with the Polar Flow app automatically? Your watch automatically syncs with the Polar Flow app once an hour if your phone is within the Bluetooth range. The automatic sync is done also when you finish a training session or change the settings on your watch.If the automatic sync doesn't work, please make sure that:The Polar Flow app... Cycling Performance Test ​The Cycling Performance Test measures the maximum average power you can maintain for 60 minutes. It's also known as the functional threshold power, FTP-test. The test can be used to determine your individual cycling power zones. When you have your individual power zones figured out, it's... Polar Payment Wristband Polar SleepWise™ Polar SleepWiseTM shows how your recent sleep boosts your daytime alertness level and readiness to perform. This is what we call Boost from sleep. In addition to the amount and quality of your recent sleep, we also take the effect of sleep rhythm into account by looking how well your sleep-wake... Water resistance of Polar products Polar products can be worn when swimming. They are not, however, diving instruments. How can I pair H9/H10 heart rate sensor with my Polar device? Follow these guidelines to pair H9/H10 heart rate sensor with your Polar device. Please refer to product specific user manuals for detailed pairing instructions. You need to moisten the heart rate sensor strap, and wear the heart rate sensor to be able to pair it with your Polar device or Polar Beat... How to avoid skin irritation when wearing your Polar watch Polar devices with wrist-based heart rate measurement are meant to be worn throughout the day and during the night, however, in rare cases, users with sensitive skin might experience that their skin gets irritated either by the wrist strap buckle or the strap itself, or by the OHR sensor of the... The what and how of Running Index What is Running Index? If you’re looking to keep on top of your running performance you’ll find this feature a big help. Regular use over time allows you to see how efficient your running is. Your Running Index score is calculated automatically after every run, based on your heart rate and from the... Troubleshooting optical heart rate measurement Are you wearing your Polar device correctly? To be able to get reliable heart rate measurements from your wrist, make sure that you wear the Polar device correctly:Wear the Polar device on top of your wrist, at least a finger’s width up from the wrist bone (see the picture below).Tighten the... How to import a route into the Polar Flow web service and use it on a training device You can import a route exported from a third party service into the Polar Flow web service and sync it to your Polar watch.Export a route from a third party web service. The file format should be GPX or TCX.Sign into Polar Flow.Go to Favorites by clicking the Favorites icon in the top right... Which third-party power sensors are compatible with Grit X/Pacer/Vantage? In addition to a number of Polar sensors your watch is compatible with several third-party sensors. This document lists the third-party cycling sensors that can be used with Grit X/Vantage, as well as the supported metrics for each sensor.The metrics marked with (X) are supported by Grit... Polar tests - Which one is for me? If you're a pro athlete, knowing your VO2max as precisely as possible is important. If you enjoy leisurely bike rides on Sunday mornings occasionally and go to the gym every now and then, there's probably no point in taking a lab test or an all-out field test.To make sure that your results... How do I install Polar FlowSync on Mac? Go to flow.polar.com/start.Click Download for Mac. FlowSync starts downloading the installation package. This should only take a few minutes.After the download is completed, click the installation package icon on Downloads. The location of the installation package depends on your browser. The... Android phone compatibility issues with Polar products There is plenty of variation between how different Android devices handle the technologies used in our products and services, such as Bluetooth Low Energy (BLE) and different standards and protocols. Because of this compatibility varies between phone manufacturers, and from time to time we discover... How to download all your data from Polar Flow In case you want to download your personal data that has accumulated in the Polar Flow ecosystem, you can do it by following these steps.Go to https://account.polar.com and click Sign in.Authorize the access with your Polar account email address and password.Click Download your data on the menu on... The what and how of Polar Fitness test What is Fitness Test? The Polar Fitness Test with wrist-based heart rate is an easy, safe and quick way to estimate your aerobic (cardiovascular) fitness at rest. It's a simple 5-minute fitness level assessment that gives you an estimate of your maximal oxygen uptake (VO2max). The Fitness Test... What is the lifespan of the rechargeable battery in my Polar watch? Rechargeable batteries have a limited lifespan, which depends on several factors, including battery technology, operating conditions, charging habits, and how the watch is used and cared for. Over time, rechargeable batteries gradually wear out, and their capacity decreases. The average lifespan of... Using Polar Flow with TrainingPeaks If you are using TrainingPeaks with a premium or a basic account, you can now sync your training plans made in TrainingPeaks to Polar Flow diary, and as before, can sync your training sessions from Flow to TrainingPeaks automatically.TrainingPeaks is compatible with Grit X, Grit X Pro, Grit X2 Pro,... Supported Polar products Polar Flow app and compatible devices If you're using an older Polar product (M400, M460 or V650), you need to register it in the Polar Flow web service on your computer before it can be paired with the Polar Flow mobile app. Polar devices and mobile platformsPolar devices work with most modern smartphones. Here are the minimum... Sleep Plus Stages™ sleep tracking ​Sleep Plus Stages automatically tracks the amount and quality of your sleep and shows you how long you spent in each sleep stage. It gathers your sleep time and sleep quality components into one easily glanceable value, sleep score. Sleep score tells you how well you slept compared to the... Swimming metrics Swimming metrics help you analyze each swimming session, and follow your performance and progress in the long run. Pool swimming When using the Swimming or Pool swimming profile, the watch identifies your swimming style and records your swim distance, time and pace, stroke rate and rest times. In... Polar Running Program Training for an event, and want to know how, how much and how often you should train? Whether you’re training for a 5k run or a marathon, Polar Running Program will help you get ready, and coach you all the way to the finish line.Every runner is unique, and so is each Polar Running Program. It’s a... Running Performance Test The Running Performance Test is a tool especially designed for runners allowing them to track their progress and find out their unique training zones (heart rate, speed and power zones) for running sports. By knowing your training zones with the highest possible precision, we can give you... Serene™ guided breathing exercise ​​​​​Serene™ is a guided deep breathing exercise that helps you manage stress by relaxing your body and mind. Deep and slow breathing elicits a relaxation response, the opposite bodily reaction to the stress response. Learning how to evoke this beneficial response is a great tool you can use to... Music Controls Control music and media playing on your phone with your watch during training sessions as well as from the time view when not training. Music controls are available for iOS and Android phones. To use the music controls you need to have the Flow app running on your phone, and it also needs to be... Wear and care instructions for Polar devices with wrist-based heart rate measurement Polar devices with wrist-based heart rate measurement are meant to be worn throughout the day and during the night. To help you get the most out of your device, we’ve put together a few tips to keep your wearable working reliably, looking and feeling good and to keep the skin on your arm in good... What are the technical requirements for using Polar FlowSync software? ​​To use FlowSync you need a computer with Microsoft Windows or Apple Mac operating system. Download the newest version from https://flow.polar.com/start.FlowSync is compatible with the following operating systems:Mac OS64-bitV650macOS 10.13 High SierraXXmacOS 10.14 MojaveXXmacOS 10.15... Editing your sleep in Polar Flow app You can adjust your sleep in the Flow app on your mobile phone and make the following changes:Change the sleep timing of detected sleep or revert to the originally detected sleepAdd new sleepDelete one sleep period at a time You can only adjust your sleep timing for data that's no older than... How do I create a training target in Polar Flow web service? ​Whatever Polar product you use with Polar Flow web service, you can create detailed training targets to the web service to help you plan your training. The targets are shown in your Diary in Polar Flow. You can also add the targets to your favorites list and use them as templates when creating new... How to use ZoneLock (Grit X/Pacer/Vantage) ZoneLock lets you lock into the training zone (heart rate zone, speed/pace zone or power zone) you’re currently in on the fly. ZoneLock works with heart rate zones in all sport profiles and training views without any extra actions. With speed and power zones, first add the fullscreen speed and power... FitSpark™ daily training guide ​The FitSpark™ training guide offers ready-made daily on-demand workouts available easily right on your watch. The workouts are built to match your fitness level, training history and your recovery and readiness, based on your Nightly Recharge status from the previous night. FitSpark gives you 2-4... Voice guidance in Polar Flow app Voice guidance is a feature that helps you get relevant training data straight to your headphones while training. It removes the need to look at the watch during the workout. You may be wearing layers of clothing that cover your watch, your hands may be occupied, or the conditions may be so that... Which products are compatible with Polar FlowSync software? Polar FlowSync 4 is fully compatible with:Grit XGrit X ProIgniteIgnite 2M200M400M430M460OH1PacerPacer ProUniteVantage MVantage M2Vantage VVantage V2Verity SenseV650Polar FlowSync 4 is partially compatible with:Grit X2 ProIgnite 3Vantage M3Vantage V3 We recommend syncing with Flow app as we're... Running Power With Grit X/Grit X Pro/Grit X2 Pro/Pacer Pro/Vantage M3/Vantage V/Vantage V2/Vantage V3 running power from the wrist is calculated without any external sensors. With Pacer/Vantage M/Vantage M2 an external power sensor is required to measure running power. What is running power?Running power in the... Minimizing risks when training Health and trainingTraining may include some risk. Before beginning a regular training program, it is recommended that you answer the following questions concerning your health status. If you answer yes to any of these questions, we recommend that you consult a doctor before starting any training... How do I install Polar FlowSync on Windows computer? Go to https://flow.polar.com/startClick Download area to download the installation package to your computer.Run the installation package to install it to your computer.->Accept the license agreements and click Next.->Select the installation location on your computer, click Next and wait for... Where can I find the serial number/device id of my Polar device? You can find the device ID from:the Settings menu of your Polar device orthe Devices menu in Polar Flow app orthe Products menu in Polar Flow web service.The serial number and device ID are also printed on the device itself. Check the list below to see where they’re located on your device. Serial... Troubleshooting Polar FlowSync If you have problems using Polar FlowSync, please check the following troubleshooting tips. If the tips do not help, send the FlowSync log file with a detailed problem description to Polar Customer Care. Unable to start FlowSync. Start FlowSync manually from [install location] or reinstall FlowSync... How do I pair my Grit X/Pacer/Vantage with the Polar Flow app? If you did the setup from the watch, your watch is not yet connected with Polar Flow. You need to setup your watch in the Polar Flow web service or with the Polar Flow mobile app before you can pair a mobile device with your watch. For instructions, see How do I start using my Grit X/Vantage? If you... How do I export individual training sessions from Polar Flow web service? You can choose either to export your training file as a GPX, TCX or CSV file, or to zip the files for faster download. In case you have a slow internet connection, we recommend you choose the compressed zip file for bigger training files to speed up the export.You can export the route of a training... Create a training target in the Polar Flow app To create a training target in the Polar Flow app:Go to Training, and click on top of the page.Then choose the type of your training target from the following: Favorite target Choose Favorite target.Choose one the existing favorite training targets or Add new favorite target.Tap on next to the... The what and how of Polar's wrist-based heart rate measurement What are the benefits of wearing a device with wrist-based heart rate measurement? Wearing a device with the wrist-based heart rate measurement feature is the most convenient and easy way to measure your heart rate while you’re working out. You don’t have to wear a separate chest strap to track your... Recovery Pro Recovery Pro is a unique recovery tracking solution that lets you know if your cardio system is recovered and ready for cardio training. In addition, it offers recovery feedback and training recommendations based on your short and long-term training and recovery balance.Recovery Pro works together... FitSpark™ daily training guide ​The FitSpark™ training guide offers ready-made daily on-demand workouts available easily right on your watch. The workouts are built to match your fitness level, training history and your recovery and readiness, based on your Nightly Recharge status from the previous night. FitSpark gives you 2-4... Serene™ guided breathing exercise ​​​​​Serene™ is a guided deep breathing exercise that helps you manage stress by relaxing your body and mind. Deep and slow breathing elicits a relaxation response, the opposite bodily reaction to the stress response. Learning how to evoke this beneficial response is a great tool you can use to... Account already exists! Account already exists! notification is displayed if you already have created a Polar account in one of Polar’s web services with that email address.If you have forgotten or do not know your Polar account password, you can get it via the Have you forgotten your password? link in Polar Flow web... Altitude measurement Your Polar device measures altitude with an atmospheric air pressure sensor and converts the measured air pressure into an altitude reading.Altitude is automatically calibrated with GPS, but to get the most accurate altitude readings, it is recommended to always manually calibrate altitude when you... Android phone compatibility issues with Polar products There is plenty of variation between how different Android devices handle the technologies used in our products and services, such as Bluetooth Low Energy (BLE) and different standards and protocols. Because of this compatibility varies between phone manufacturers, and from time to time we discover... Calibrating a stride sensor with Grit X/Pacer/Vantage The calibration process is sport profile-specific. When running on different surfaces (e.g. road, trail), use a different sport profile for each of them to achieve the best calibration for each surface. Manual stride sensor calibrationManual calibration can be done in two ways. You can run a... Can I change the battery in my Polar device? Can I charge my Polar device with another kind of USB cable or via a wall outlet? Your Polar device (Grit X, Grit X Pro, Grit X2 Pro, Ignite, Ignite 2, Ignite 3, M430, Vantage M, Vantage M2, Vantage M3, Vantage V, Vantage V Titan, Vantage V2, Vantage V3) can only be charged using the custom Polar USB cable. Do not use third-party cables. You can charge your device via a computer... Can the display and buttons of my Polar device be replaced? Create a training target in the Polar Flow app To create a training target in the Polar Flow app:Go to Training, and click on top of the page.Then choose the type of your training target from the following: Favorite target Choose Favorite target.Choose one the existing favorite training targets or Add new favorite target.Tap on next to the... Cycling FTP (W/kg) table Your test result (W/kg) reflects your performance level: The more power you can produce in your current weight, the better your performance is expected to be. The results are divided into eight categories, ranging from Untrained to World-class. Cycling Performance Test ​The Cycling Performance Test measures the maximum average power you can maintain for 60 minutes. It's also known as the functional threshold power, FTP-test. The test can be used to determine your individual cycling power zones. When you have your individual power zones figured out, it's... Does my Polar product contain nickel? Stainless steel is a combination of iron along with elements such as nickel and chromium. Adding these elements to the iron makes it much more durable and stops it from rusting. Many Polar products contain stainless steel in either the back case or the buckle. The stainless steel used by Polar has... Does my Polar watch sync with the Polar Flow app automatically? Your watch automatically syncs with the Polar Flow app once an hour if your phone is within the Bluetooth range. The automatic sync is done also when you finish a training session or change the settings on your watch.If the automatic sync doesn't work, please make sure that:The Polar Flow app... Editing your sleep in Polar Flow app You can adjust your sleep in the Flow app on your mobile phone and make the following changes:Change the sleep timing of detected sleep or revert to the originally detected sleepAdd new sleepDelete one sleep period at a time You can only adjust your sleep timing for data that's no older than... Energy sources The energy sources breakdown shows how much of different energy sources (fats, carbohydrates and proteins) you used during your session. They are illustrated as percentages of your total calorie consumption.During physical activity, your body uses carbohydrates and fat as its main sources of energy.... Find My Phone Firmware updates to Polar devices Polar offers a minimum of five years of product support service to its customers from the sales start of the product. Product support service includes necessary firmware updates to Polar devices and fixes for critical vulnerability as required. Polar constantly monitors the releases of known... Free Multisport sport profile – How does it work? In free multisport, you can choose what sports you perform, and in which order you perform them by selecting them from the sport list. You can also switch back and forth between sports. For example, you could start off by running, then switch to strength training, then to cycling and finish your... FuelWise™ Stay energized throughout your session with the FuelWise™ fueling assistant. FuelWise™ includes three features that remind you to refuel and help you maintain adequate energy levels during your long sessions. These features are Smart carbs reminder, Manual carbs reminder and Drink reminder.The Smart... Get started with the Polar Running Program How to create a Polar Running Program The only thing you need to create a Polar Running program is a Polar account. Before creating a program, make sure all of your personal and physical information is correct in your Flow Settings. Also, when answering the physical activity level questions, make... Good training basics Got a second hand Polar product? If you've purchased a second hand Polar product, you need to make sure the product is no longer tied to the Polar account of the previous owner. You can do that by doing a factory reset with the FlowSync software. For instructions on factory resetting your Polar OH1, follow the related article... Have you forgotten your password? If you have forgotten your Polar account password, you can get a new one as follows:Go to the Sign in menu and click Sign in.Click Forgot your password?Type in your email address.Click Send. You’ll get an email with a link for changing the password.Open the email and click the link.Enter your new... Heart rate based training Your heart rate data gives you an insight into your physical condition and helps you understand how your body responds to training. The information you receive is useful in fine-tuning your training plans, for example, the regularity and intensity of your training, and will help you reach your peak... Heart rate variability (HRV) data file export in the Flow Web Service Training sessions done with an ECG heart rate sensor contain a downloadable heart rate variability (HRV) data file. The data can be exported as a CSV file on the Training analysis page in the Flow Web Service. Please note that the HRV data export is not available in the following cases:Training... How To Use Training Load Pro Support video How can I change my email address in Polar Flow web service? You can change your e-mail address in Polar Account or in flow.polar.com.In flow.polar.com:Sign into the web service.Click your name on the upper right corner and select Settings.Click Change email.Type in your password and click Next.Enter your new email address twice in the appropriate fields and... How can I change the language of Polar Flow web service? Polar flow web service is available in following languages: Czech, Chinese (simplified), Danish, Dutch, English, Estonian, Finnish, French, German, Hungarian, Indonesian, Italian, Japanese, Korean, Norwegian, Polish, Portuguese, Russian, Slovenian, Spanish, Swedish and Turkish.You can change the... How can I compare my training targets with training results? Now it’s possible to analyze whether or not you performed your training as you planned. Create a training target in Polar Flow, sync it to your Polar device, train according to the target following the guidance on your device and sync your training to Polar Flow. Your training result is... How can I customize my Polar Vantage V3? Customize the watch faceYou can customize the Polar Vantage V3 watch face by choosing different styles and colors from a set of pre-defined options. In addition, you can choose the widgets displayed on the watch face. Widgets allow you to see information at a glance and they also provide quick... How can I edit sport profiles and training views in Polar Flow? The sport profiles feature lets you list all your favorite sports and define specific settings for each one of them. For example, you can create tailored training views for each sport you do and choose what data you want to see when you train: just your heart rate or just speed and distance –... How can I pair H9/H10 heart rate sensor with my Polar device? Follow these guidelines to pair H9/H10 heart rate sensor with your Polar device. Please refer to product specific user manuals for detailed pairing instructions. You need to moisten the heart rate sensor strap, and wear the heart rate sensor to be able to pair it with your Polar device or Polar Beat... How do I create a training target in Polar Flow web service? ​Whatever Polar product you use with Polar Flow web service, you can create detailed training targets to the web service to help you plan your training. The targets are shown in your Diary in Polar Flow. You can also add the targets to your favorites list and use them as templates when creating new... How do I create an account for Polar Flow web service? Polar Flow web service uses the same Polar account as other Polar web services.If you already have created an account by signing up for one of Polar's web services or mobile application, or when taking your product into use, your username and password are valid for Polar Flow web service as... How do I export individual training sessions from Polar Flow web service? You can choose either to export your training file as a GPX, TCX or CSV file, or to zip the files for faster download. In case you have a slow internet connection, we recommend you choose the compressed zip file for bigger training files to speed up the export.You can export the route of a training... How do I install Polar FlowSync on Mac? Go to flow.polar.com/start.Click Download for Mac. FlowSync starts downloading the installation package. This should only take a few minutes.After the download is completed, click the installation package icon on Downloads. The location of the installation package depends on your browser. The... How do I install Polar FlowSync on Windows computer? Go to https://flow.polar.com/startClick Download area to download the installation package to your computer.Run the installation package to install it to your computer.->Accept the license agreements and click Next.->Select the installation location on your computer, click Next and wait for... How do I maintain my Grit X/Pacer/Vantage in the best possible condition? Read the tips below to help you keep your watch in good condition.Keep your watch cleanWash the watch under running water with a mild soap and water solution after each training session. Wipe it dry with a soft towel before putting it back on. Keeping the watch clean and dry helps you avoid any skin... How do I pair my Grit X/Pacer/Vantage with the Polar Flow app? If you did the setup from the watch, your watch is not yet connected with Polar Flow. You need to setup your watch in the Polar Flow web service or with the Polar Flow mobile app before you can pair a mobile device with your watch. For instructions, see How do I start using my Grit X/Vantage? If you... How do I reset the Grit X/Pacer/Vantage? If you experience problems with your Grit X/Grit X Pro/Grit X2 Pro/Pacer/Pacer Pro/Vantage M/Vantage M2/Vantage M3/Vantage V/Vantage V2/Vantage V3, you can try restarting it. Restarting the watch will not delete any of the settings or your personal data from the watch.To restart the watchGrit X/Grit... How do I start using my Grit X/Pacer/Vantage? To wake up and charge your watch, plug it into a powered USB port or a USB charger with the custom cable that came in the box. Grit X/Grit X Pro/Vantage M/Vantage M2/Vantage V/Vantage V2 The cable magnetically snaps into place, just make sure to align the ledge on the cable with the slot on your... How do I sync my Grit X/Pacer/Vantage with Flow service via FlowSync? Go to flow.polar.com/start, and download and install the FlowSync software. If you already have installed FlowSync, make sure that the FlowSync version is 4.0 or newer. Older FlowSync versions are not compatible with Grit X/Grit X Pro/Pacer/Pacer Pro/Vantage M/Vantage M2/Vantage V/Vantage V2. To... How do I sync my Grit X/Vantage with the Polar Flow app? Before syncing make sure:You have a Polar account and the Flow app downloaded and installed to your mobile deviceYour mobile device has Bluetooth turned on, and airplane mode/flight mode is not turned on.Airplane mode/flight mode is not turned on (on both your Polar device and mobile device)You have... How do I sync my Polar watch with the Polar Flow app? Before syncing make sure:You have a Polar account and the Flow app downloaded and installed to your mobile deviceYour mobile device has Bluetooth turned on.Airplane mode/flight mode is not turned on (on both your Polar device and mobile device)You have paired your watch with your mobile.There are... How do I update the firmware of my Vantage? 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 are performed to improve the functionality of your watch through new features and improvements.Updating the firmware with a mobile device or... How should I wear my Polar device to get the most accurate heart rate readings from the wrist? (Video tutorial) How to Utilize Running Cadence in your Training What is cadence? Running cadence is calculated by counting the number steps you take per minute, and dividing it by two. For example, if your take 180 steps per minute counting both feet, your cadence is 90. Cadence is an important tool for assessing your running efficiency, and something that you... How to avoid skin irritation when wearing your Polar watch Polar devices with wrist-based heart rate measurement are meant to be worn throughout the day and during the night, however, in rare cases, users with sensitive skin might experience that their skin gets irritated either by the wrist strap buckle or the strap itself, or by the OHR sensor of the... How to build a workout with phases Simple four-phase workout In addition to the actual work phase, it’s good to include also a warm-up, a cool-down and some stretching to your workout—whatever your sport is. It maximizes the benefits of the workout and prevents injuries. So, in its simplest, a phased workout can be just those four... How to disable power saving for the Polar Beat and Polar Flow Android apps Disabling power saving and all background restrictions for the Polar Flow / Beat app in your Android device might be necessary if you’re experiencing any of the issues listed below.Polar Flow:Automatic syncing is not working in the background or it is inconsistent.Polar device does not connect... How to download all your data from Polar Flow In case you want to download your personal data that has accumulated in the Polar Flow ecosystem, you can do it by following these steps.Go to https://account.polar.com and click Sign in.Authorize the access with your Polar account email address and password.Click Download your data on the menu on... How to import a route into the Polar Flow web service and use it on a training device You can import a route exported from a third party service into the Polar Flow web service and sync it to your Polar watch.Export a route from a third party web service. The file format should be GPX or TCX.Sign into Polar Flow.Go to Favorites by clicking the Favorites icon in the top right... How to use Grit X/Pacer/Vantage with Stryd running power meter Stryd is a third-party running power sensor that provides the following metrics to help analyze and develop your running performance: power, form power, elevation, cadence, ground contact time, vertical oscillation, leg stiffness, pace and distance. For detailed instructions on setting up Stryd,... How to use Polar Balance scale with Polar Flow If the Polar Balance scale is not compatible with your Polar watch, it cannot be paired or used directly with them. However, you can register the Polar Balance scale to Polar Flow and use it that way.To register the Balance scale to your Flow accountGo to www.polar.com/flow and sign in with your... How to use ZoneLock (Grit X/Pacer/Vantage) ZoneLock lets you lock into the training zone (heart rate zone, speed/pace zone or power zone) you’re currently in on the fly. ZoneLock works with heart rate zones in all sport profiles and training views without any extra actions. With speed and power zones, first add the fullscreen speed and power... How to use your Polar product securely Polar offers a minimum of five years of product support service to its customers from the sales start of the product. Product support service includes necessary firmware updates to Polar devices and fixes for critical vulnerability as required. Polar constantly monitors the releases of known... I’ve made changes in the Polar Flow web service/app, but I can’t see them on my Polar device If you change settings, create or update sport profiles, create training targets or add favorites in the Polar Flow web service or Polar Flow app, you need to sync the changes to your Polar device.You have two ways to sync the changed settings to your Polar device:Sync via FlowSyncIf you make the... Komoot Plan detailed routes on maps with komoot and transfer the routes to your watch for turn-by-turn route guidance on the go! Whether road cycling, hiking, bikepacking or mountain biking, komoot’s superior planning and navigation technology allows you to easily discover more of the great outdoors.Create... Leg Recovery Test ​The Leg Recovery Test helps you see how your leg muscles have recovered from training, and also how your explosive strength is developing. You can use it to check if you’re ready for speed and strength training. It's a widely-used, easy and safe test you can take anywhere, with no other... Manage Favorites and training targets in Polar Flow Favorites in Polar Flow web serviceClick the Favorites icon on the menu bar on top of the page to enter your Favorites page.Here you can manage the favorites for each Polar device you have registered on your Polar account.1. On the left side of the page, you manage all your routes and... Minimizing risks when training Health and trainingTraining may include some risk. Before beginning a regular training program, it is recommended that you answer the following questions concerning your health status. If you answer yes to any of these questions, we recommend that you consult a doctor before starting any training... Music Controls Control music and media playing on your phone with your watch during training sessions as well as from the time view when not training. Music controls are available for iOS and Android phones. To use the music controls you need to have the Flow app running on your phone, and it also needs to be... My Grit X/Pacer/Vantage is not charging Restart your watch On your watch, go to General settings > About your watch > Restart your watch. Press the OK button and then press OK again to confirm the restart. Restarting the watch will not delete any of the settings or your personal data from the watch. You can also restart your watch... Nightly Recharge™ FAQs Why didn't I get the Nightly Recharge status? If you did not receive the Nightly Recharge status, it could be due to one of the following reasons:The watch was not worn for three consecutive nights and you did not get three successful sleep measurements.Your sleep time was less than 4 hours.The... Nightly Recharge™ recovery measurement ​Nightly Recharge™ is an overnight recovery measurement that shows how well your body has coped with overall stress you have experienced lately. Overall stress can come from different sources including work, family, relationships, environment, lifestyle, training etc. Your body does not... Nightly skin temperature The Nightly Skin Temperature measurement automatically tracks your skin temperature when you sleep. It then compares the result with your 28-day average, and shows the variation to that average. Tracking the variations in your skin temperature can help you detect changes in your body's state.In... Offline maps You can download offline maps from the Polar Flow web service and transfer them to your watch using a computer. The maps available in the Flow web service include detailed maps of countries and regions, as well as basic maps of continents and large areas. Basic maps of North America and Europe are... Orthostatic Test with Grit X2 Pro/Vantage M3/Vantage V3 The Orthostatic test is a generally used tool for monitoring the balance between training and recovery. It allows you to track how your body responds to training. In addition to training induced changes, there are many other factors that can affect your Orthostatic test results, such as mental... Pacemaker and Polar products Persons who have a pacemaker use Polar devices at their own risk. Consult your doctor before starting exercise with a heart rate monitor. Pairing Polar device with Flow app fails If Polar Flow app doesn’t find your Polar device, check that:There's enough battery both in your Polar device and your mobile device.Your Polar device is up to date.Bluetooth is turned on in your mobile settings.Airplane mode/flight mode is not turned on (on both your Polar device and mobile... Phone Notifications Planning to sell your Polar product? If you’re selling your Polar product, you need to remove the Polar product connection to your Polar account and delete the saved data on your Polar product. You can do that by doing a factory reset with the FlowSync software, and removing the product from your Registered products list in the Polar... Points of interest (POI) Polar Fitness Program Polar Fitness Program FAQs Polar Flow Season Planner With Polar Flow Season Planner you can plan and customize the training season you want. The best way to learn it is to try it out and create a new season. You can edit the plan after you've created it.Divide your training sessions into periodsSet weekly volumes by duration or distance targets,... Polar Flow app and compatible devices If you're using an older Polar product (M400, M460 or V650), you need to register it in the Polar Flow web service on your computer before it can be paired with the Polar Flow mobile app. Polar devices and mobile platformsPolar devices work with most modern smartphones. Here are the minimum... Polar Payment Wristband Polar Running Program Training for an event, and want to know how, how much and how often you should train? Whether you’re training for a 5k run or a marathon, Polar Running Program will help you get ready, and coach you all the way to the finish line.Every runner is unique, and so is each Polar Running Program. It’s a... Polar Running Program FAQs What is the Polar Running Program based on? It is based on training in the right heart rate zone, and the science behind the Polar Heart Rate Zones is the cornerstone of the program. The program gives you a training plan for your target event based on your personal attributes, training background... Polar SleepWise™ Polar SleepWiseTM shows how your recent sleep boosts your daytime alertness level and readiness to perform. This is what we call Boost from sleep. In addition to the amount and quality of your recent sleep, we also take the effect of sleep rhythm into account by looking how well your sleep-wake... Polar Sport Profiles Here are listed all the sport profiles Polar Flow and Polar devices support. You can choose up to 20 sport profiles at a time for your Polar device. For more information, see How can I edit sport profiles and training views in Polar Flow?. Please note that in a number of indoor sports, group sports... Polar Vantage V / V2 / V3 / M3 / Grit X Pro / Grit X2 Pro | How To Use Recovery Pro Support video Polar Vantage V2 / V3 / M3 / Grit X / Grit X Pro / Grit X2 Pro | Training with key features FuelWise™, Hill Splitter™, Route guidance and Komoot Support video Polar Vantage V3 | Polar Grit X2 Pro | Polar Vantage M3 | Download maps to your watch Support video Polar Vantage V3 | Polar Grit X2 Pro | Polar Vantage M3 | Get started on mobile Support video Polar Vantage V3 | Polar Grit X2 Pro | Polar Vantage M3 | Orthostatic Test from the wrist Support video Polar Vantage V3 | Polar Grit X2 Pro | Polar Vantage M3 | Using offline maps on your watch Support video Polar Vantage V3 | Polar Grit X2 Pro | Polar Vantage M3 | Wrist ECG Support video Polar tests - Which one is for me? If you're a pro athlete, knowing your VO2max as precisely as possible is important. If you enjoy leisurely bike rides on Sunday mornings occasionally and go to the gym every now and then, there's probably no point in taking a lab test or an all-out field test.To make sure that your results... Positioning in Polar Grit X2 Pro/Ignite 3/Vantage M3/Vantage V3 The Polar Grit X2 Pro/Ignite 3/Vantage M3/Vantage V3 has built-in GPS (GNSS) that provides speed, pace, distance and altitude measurement for a range of outdoor sports, and allows you to see your route on map in the Flow app and web service after your session. The watch uses GPS, GLONASS, Galileo,... Race Pace (Grit X/Pacer/Vantage) The race pace feature helps you keep a steady pace and achieve your target time for a set distance. Define a target time for the distance - 45 minutes for a 10k run for example and follow how far behind or ahead you are compared to your pre-set target.Race pace can be set on your Grit X/Vantage, or... Ready or not? – how to find out if you're ready to train It’s not always easy to figure how your body is responding to training and whether you’re ready for more. Your subjective feeling is an important indicator, of course, but it’s often useful to combine it with objective measurements to see the big picture. We can help you decide whether to rev up... Recovery Pro Recovery Pro is a unique recovery tracking solution that lets you know if your cardio system is recovered and ready for cardio training. In addition, it offers recovery feedback and training recommendations based on your short and long-term training and recovery balance.Recovery Pro works together... Recovery Pro or Nightly Recharge – which is the right one for me? As a Polar Grit X Pro/Grit X2 Pro/Vantage M3/Vantage V/Vantage V2/Vantage V3 user, you can choose from two different recovery tracking solutions: Recovery Pro and Nightly Recharge. Both solutions are based on top-notch science, and make use of generally accepted tools for measuring training, stress,... Route Guidance (Grit X Pro / Grit X2 Pro / Pacer Pro / Vantage M3 / Vantage V2 / Vantage V3) The route guidance feature guides you along routes that you have recorded in previous sessions or routes that you've imported into Flow from a third-party service like komoot or Strava for example. You can also import route files directly into Flow in GPX or TCX file format. For more... Running Performance Test The Running Performance Test is a tool especially designed for runners allowing them to track their progress and find out their unique training zones (heart rate, speed and power zones) for running sports. By knowing your training zones with the highest possible precision, we can give you... Running Power With Grit X/Grit X Pro/Grit X2 Pro/Pacer Pro/Vantage M3/Vantage V/Vantage V2/Vantage V3 running power from the wrist is calculated without any external sensors. With Pacer/Vantage M/Vantage M2 an external power sensor is required to measure running power. What is running power?Running power in the... Screen protectors and GPS performance Using screen protectors can affect the GPS performance of your watch. We recommend avoiding using them to make sure you get the most accurate GPS data possible. Serene FAQs How often should I perform the breathing exercise? What duration should I aim for? Daily practice gives you the best results. At first, 5 to 10 minutes is a reasonable goal, but you should aim for 15 to 20 minutes. I might hyperventilate during the exercise. What can I do to avoid this? When... Sleep Plus Stages™ FAQs How does Polar Sleep Plus Stages™ detect when I fall asleep, and when I’m sleeping? Sleep Plus Stages automatically detects when you fall asleep, and when you’re sleeping based on the movements of your non-dominant hand with a built-in the 3D accelerometer in your Polar device. You do not need to... Sleep Plus Stages™ sleep tracking ​Sleep Plus Stages automatically tracks the amount and quality of your sleep and shows you how long you spent in each sleep stage. It gathers your sleep time and sleep quality components into one easily glanceable value, sleep score. Sleep score tells you how well you slept compared to the... SpO2 measurement The SpO2 measurement feature uses pulse oximeter technology to estimate the amount of oxygen in your blood. Your body needs a constant supply of oxygen to perform properly. Your blood oxygen level (SpO2) shows how much oxygen your blood carries compared to its full capacity (100%). When you're... Speed and distance from the wrist with GPS calibration Your Polar device can measure speed and distance from your wrist movements with a built-in accelerometer. This feature is handy when running indoors on a treadmill for example, or just in places where GPS is not always available such as in valleys, around tall buildings or under tree cover. Note... Supported Polar products Swimming metrics Swimming metrics help you analyze each swimming session, and follow your performance and progress in the long run. Pool swimming When using the Swimming or Pool swimming profile, the watch identifies your swimming style and records your swim distance, time and pace, stroke rate and rest times. In... Sync, turn off and factory reset from Polar Flow app Syncing data between Grit X/Pacer/Vantage and Polar Flow app fails If your Polar Grit X/Grit X Pro/Grit X2 Pro/Pacer/Pacer Pro/Vantage M/Vantage M2/Vantage M3/Vantage V/Vantage V2/Vantage V3 fails to sync with the Polar Flow app, please go through the following checklist first:iOS:Make sure the app and watch are both up to date: Check from the App store that you’ve... Syncing data between Grit X/Pacer/Vantage and Polar FlowSync fails If FlowSync doesn’t start syncing your watch, try the below steps, one at a time, and then try syncing your watch again. Check that the charging contacts of your watch and cable are clean If your watch doesn’t charge properly, or if it doesn’t connect to FlowSync, it could be because the charging... The what and how of Polar 24/7 activity tracking Why should I be active on a daily basis? Simply put, our bodies are designed to move. It's widely known that physical activity is a major factor in maintaining health. In addition to being physically active, it's important to avoid prolonged sitting. Yet, more and more of us are spending a... The what and how of Polar Fitness test What is Fitness Test? The Polar Fitness Test with wrist-based heart rate is an easy, safe and quick way to estimate your aerobic (cardiovascular) fitness at rest. It's a simple 5-minute fitness level assessment that gives you an estimate of your maximal oxygen uptake (VO2max). The Fitness Test... The what and how of Polar's Continuous Heart Rate Make sure to check below if you need to turn the Continuous Heart Rate tracking on manually on your Polar device before you can start to use the feature! Polar products with Continuous Heart Rate tracking are meant to be worn 24/7. To keep your device and your skin in good condition follow our easy... The what and how of Polar's wrist-based heart rate measurement What are the benefits of wearing a device with wrist-based heart rate measurement? Wearing a device with the wrist-based heart rate measurement feature is the most convenient and easy way to measure your heart rate while you’re working out. You don’t have to wear a separate chest strap to track your... The what and how of Running Index What is Running Index? If you’re looking to keep on top of your running performance you’ll find this feature a big help. Regular use over time allows you to see how efficient your running is. Your Running Index score is calculated automatically after every run, based on your heart rate and from the... The what and how of speed and pace zones What are speed and pace zones? Speed and pace zones are a new way of guiding the efficiency of your training during sessions. They work just like heart rate zones, however the intensity of your training is based on your speed or pace, rather than your heart rate. They provide an easy way to choose... Track back and Back to start (Grit X Pro / Grit X2 Pro / Vantage M3 / Vantage V2 / Vantage V3) The track back and back to start navigational features both guide you back to the starting point of your session. Track back guides you back to your starting point via the same route you came whereas Back to start shows the direction to your starting point. Both features show the distance to the... Training Benefit feature ​Training Benefit gives you textual feedback on the effect of each training session helping you to better understand the effectiveness of your training. You can see the feedback in Flow web service, Flow app and Beat app. To get the feedback, you need to have trained at least a total of 10 minutes... Training Load Pro When you train, the different systems of your body get strained. With Training Load Pro, you get a holistic view on how your training sessions strain these different systems and how it affects your performance. Training Load Pro gives you a training load for both your cardiovascular and your... Troubleshooting Grit X/Pacer/Vantage setup Having trouble setting up your watch with your mobile?If you're having trouble setting up your watch with your mobile device and the Polar Flow mobile app, make sure:Your mobile device is compatible with the Polar Flow app.You have the latest version of the Polar Flow app downloaded from Google... Troubleshooting Phone notifications (Android) After enabling Phone notifications and syncing your Polar Grit X/Polar Ignite/Polar Vantage, all notifications shown on your Android mobile device’s lock screen will appear on your watch.If you are having trouble getting phone notifications to work, try the steps below. Check that:Phone... Troubleshooting Phone notifications (iOS) After enabling Phone notifications and syncing your Polar Grit X/Polar Ignite/Polar Vantage, all notifications on your iOS mobile device will appear on your watch if the notifications are enabled and the Notification Center setting is enabled in the app-specific Notification settings (e.g. Settings... Troubleshooting Polar FlowSync If you have problems using Polar FlowSync, please check the following troubleshooting tips. If the tips do not help, send the FlowSync log file with a detailed problem description to Polar Customer Care. Unable to start FlowSync. Start FlowSync manually from [install location] or reinstall FlowSync... Troubleshooting Polar Sleep Plus Stages™ ​The sleep tracking in your Polar watch is fully automatic. The Sleep Plus Stages measurement is based on recording the movements of your non-dominant hand with a built-in 3D acceleration sensor and recording your heart’s beat-to-beat interval data from your wrist with an optical heart rate sensor.... Troubleshooting a Polar watch with built-in GPS (GNSS) Make sure GPS recording is set on:Set GPS recording on in the sport profile settings in the Flow app or web service. Remember to sync the settings to your watch.M400/M430: On your watch, go to Settings > Sport Profiles, choose the sport and set GPS recording on.Check the expiry date for the... Troubleshooting optical heart rate measurement Are you wearing your Polar device correctly? To be able to get reliable heart rate measurements from your wrist, make sure that you wear the Polar device correctly:Wear the Polar device on top of your wrist, at least a finger’s width up from the wrist bone (see the picture below).Tighten the... Unlocking the mystery of VO2max There are different ways to find out one's VO2max ranging from estimates calculated without testing to lab tests. Roughly, the more you sweat, the more accurate your VO2max result. However, sweating is not always necessary. The most appropriate way for you to measure your VO2max depends on your... Using Polar Flow with TrainingPeaks If you are using TrainingPeaks with a premium or a basic account, you can now sync your training plans made in TrainingPeaks to Polar Flow diary, and as before, can sync your training sessions from Flow to TrainingPeaks automatically.TrainingPeaks is compatible with Grit X, Grit X Pro, Grit X2 Pro,... Using Polar products with Sennheiser MOMENTUM Sport Sennheiser MOMENTUM Sport earbuds measure in-ear heart rate and body temperature during training sessions that can be analyzed and tracked with Polar products. The earbuds are completely compatible with Polar Flow ecosystem and can be managed in your Flow account just like any other Polar... Using Strava Live Segments with Grit X/Pacer/Vantage Strava Segments are previously defined sections of road or trail where athletes can compete for time in cycling or running. Segments are defined in Strava.com and can be created by any Strava user. You can use segments to compare your own times, or to compare with other Strava users' times who... Using Strava Routes with Polar devices Strava Routes are available for all route-compatible Polar devices. Note that you need to have a Strava subscription to use the Strava Routes on your Polar device. With the subscription, you get access to Strava Route Planner. You can, for example, use route suggestions, create a new route, or even... Vertical speed & VAM Vertical speedVertical 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. It provides insight into your current training intensity during climbs and can be used the same... Voice guidance in Polar Flow app Voice guidance is a feature that helps you get relevant training data straight to your headphones while training. It removes the need to look at the watch during the workout. You may be wearing layers of clothing that cover your watch, your hands may be occupied, or the conditions may be so that... Walking Test The walking test is available in the Ignite 3, Pacer, Pacer Pro, Vantage V3, Grit X2 Pro, and Vantage M3. It is a simple, safe and repeatable way to measure your VO2max, and to keep track of how your aerobic fitness is developing. Understanding your aerobic fitness level is the cornerstone of... Water resistance of Polar products Polar products can be worn when swimming. They are not, however, diving instruments. Wear and care instructions for Polar devices with wrist-based heart rate measurement Polar devices with wrist-based heart rate measurement are meant to be worn throughout the day and during the night. To help you get the most out of your device, we’ve put together a few tips to keep your wearable working reliably, looking and feeling good and to keep the skin on your arm in good... Wear and care of your leather wristband Like you, your leather band needs care and attention to help it stay in the best possible condition. Leather bands are best suited for everyday activities and casual wear. When training we recommend using bands made from other materials such as FKM (fluoroelastomer) or silicon if possible. The... What affects the accuracy of speed and distance measurement from the wrist? Running formThe built-in accelerometer estimates speed and distance based on your wrist movements, so your running form, especially the way you swing your arms, is a key factor in the calculation.Generally, this feature works best when running at a pace that feels natural and comfortable for you.... What are heart rate zones? Heart rate zonesJust like your resting heart rate and maximum heart rate, your heart rate zone limits are individual, and this is why they’re generally defined as percentages of your maximum heart rate.Heart rate zone 1 – Very light: 50-60% of HR maxTraining in zone 1 improves your overall health... What are the pros and cons of different methods for measuring heart rate? Polar uses two different methods for measuring heart rate: optical heart rate measurement and a heart rate sensor with a chest strap.The optical heart rate measurement is based on photoplethysmography (PPG), whereas the heart rate sensor with a chest strap measures the electrical activity of your... What are the technical requirements for using Polar Flow web service? To get the best site experience, we recommend using the latest version of one of the following browsers.ChromeFirefoxSafariMicrosoft EdgeTo get the best and the most secure Polar Flow experience, we recommend you use the latest version of a supported browser. If you use other desktop browsers,... What are the technical requirements for using Polar FlowSync software? ​​To use FlowSync you need a computer with Microsoft Windows or Apple Mac operating system. Download the newest version from https://flow.polar.com/start.FlowSync is compatible with the following operating systems:Mac OS64-bitV650macOS 10.13 High SierraXXmacOS 10.14 MojaveXXmacOS 10.15... What is GNSS? The European Global Navigation Satellite Systems Agency defines GNSS on their website as follows:"Global Navigation Satellite System (GNSS) refers to a constellation of satellites providing signals from space that transmit positioning and timing data to GNSS receivers. The receivers then use... What is the battery life of my Vantage V3? Your watch has an internal, rechargeable battery. The operating time depends on many factors, such as the temperature of the environment in which you use your watch, the features you use, how often the backlight is turned on and battery aging. In the following three scenarios, the battery life is as... What is the lifespan of the rechargeable battery in my Polar watch? Rechargeable batteries have a limited lifespan, which depends on several factors, including battery technology, operating conditions, charging habits, and how the watch is used and cared for. Over time, rechargeable batteries gradually wear out, and their capacity decreases. The average lifespan of... What sensors and accessories is my Polar device compatible with? Compatible heart rate sensors... Where can I find the serial number/device id of my Polar device? You can find the device ID from:the Settings menu of your Polar device orthe Devices menu in Polar Flow app orthe Products menu in Polar Flow web service.The serial number and device ID are also printed on the device itself. Check the list below to see where they’re located on your device. Serial... Which products are compatible with Polar Flow web service? Polar Flow is an important part of the Polar ecosystem for our newest devices and all future products.At the moment Polar Flow is compatible with:Grit XGrit X ProGrit X2 ProIgniteIgnite 2Ignite 3M200M400M430M460OH1 optical heart rate sensorPacerPacer ProPolar Beat appUniteV650Vantage MVantage... Which products are compatible with Polar FlowSync software? Polar FlowSync 4 is fully compatible with:Grit XGrit X ProIgniteIgnite 2M200M400M430M460OH1PacerPacer ProUniteVantage MVantage M2Vantage VVantage V2Verity SenseV650Polar FlowSync 4 is partially compatible with:Grit X2 ProIgnite 3Vantage M3Vantage V3 We recommend syncing with Flow app as we're... Which third-party power sensors are compatible with Grit X/Pacer/Vantage? In addition to a number of Polar sensors your watch is compatible with several third-party sensors. This document lists the third-party cycling sensors that can be used with Grit X/Vantage, as well as the supported metrics for each sensor.The metrics marked with (X) are supported by Grit... Why does my activity accumulate differently with my new Polar device with Continuous Heart Rate feature compared to my older Polar device? The Continuous Heart Rate feature complements the 24/7 Activity Tracking feature of Polar devices. While the 24 /7 Activity Tracking feature records your wrist movements to track your activity, the Continuous Heart Rate feature also tracks your heart rate around the clock in order to give you an... Why does the time of day move on the display when the display is always on? Work-rest guide based on your heart rate Optimize your training rhythm and efficiency to get the best possible impact from your workouts. The Work-rest guide analyzes your heart rate during the work and rest phases of a training session to give you personalized guidance on the optimal time to start the work phase again. It automatically... Wrist ECG measurement The Polar Grit X2 Pro/Vantage M3/Vantage V3 has a wrist ECG sensor that enables electrocardiogram (ECG) signal recording using your watch. The wrist ECG sensor records the timing and strength of electrical signals generated by your heart using two electrodes, one of which is on the top left button...
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How To Use Training Load Pro Polar Vantage V / V2 / V3 / M3 / Grit X Pro / Grit X2 Pro | How To Use Recovery Pro Polar Vantage V2 / V3 / M3 / Grit X / Grit X Pro / Grit X2 Pro | Training with key features FuelWise™, Hill Splitter™, Route guidance and Komoot Polar Vantage V3 | Polar Grit X2 Pro | Polar Vantage M3 | Download maps to your watch Polar Vantage V3 | Polar Grit X2 Pro | Polar Vantage M3 | Get started on mobile Polar Vantage V3 | Polar Grit X2 Pro | Polar Vantage M3 | Orthostatic Test from the wrist Polar Vantage V3 | Polar Grit X2 Pro | Polar Vantage M3 | Using offline maps on your watch Polar Vantage V3 | Polar Grit X2 Pro | Polar Vantage M3 | Wrist ECG
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