Polar Electro Pacer Pro User manual

USER MANUAL

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CONTENTS
Contents 2
Polar Pacer Pro User Manual 8
Introduction 8
Take full advantage of your Pacer Pro 9
Polar Flow App 9
Polar Flow web service 9
Get started 10
Setting up your watch 10
Option A: Set up with a mobile device and Polar Flow app 10
Option B: Set up with your computer 11
Option C: Set up from the watch 11
Button functions and gestures 11
Time view and menu 12
Pre-training mode 12
During training 12
Backlight activation gesture 12
Watch faces 12
Menu 18
Pairing a mobile device with your watch 21
Before pairing a mobile device: 22
To pair a mobile device: 22
Delete a pairing 22
Updating the firmware 23
With phone or tablet 23
With computer 23
Settings 24
General settings 24
Pair and sync 24
Bike settings 24
Continuous HR tracking 24
Flight mode 25
Backlight brightness 25
Do not disturb 25
Phone notifications 25
Music controls 25
Units 25
Language 25
Inactivity alert 25
Vibrations 25
I wear my watch on 25
Positioning satellites 25
About your watch 26
Choose views 26
Watch face settings 27
Time & Date 28
Time 28
Date 28
Date format 29
First day of week 29
Physical settings 29
Weight 29
Height 29
Date of birth 29

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Sex 29
Training background 29
Activity goal 30
Preferred sleep time 30
Maximum heart rate 30
Resting heart rate 30
VO2max 31
Display icons 31
Restarting and resetting 31
To restart the watch 31
To reset the watch to factory settings 31
Factory reset via FlowSync 32
Factory reset from the watch 32
Training 33
Wrist-based heart rate measurement 33
Wearing your watch when measuring heart rate from your wrist or tracking your sleep 33
Wearing your watch when not measuring heart rate from your wrist or tracking your sleep/Nightly recharge 34
Start a training session 34
Start a planned training session 35
Start a Multisport Training Session 35
Quick menu 36
During training 39
Browse the training views 39
Set timers 40
Interval Timer 41
Countdown Timer 41
Lock a Heart Rate, Speed or Power zone 41
Lock a heart rate zone 42
Lock a speed/pace zone 42
Lock a power zone 42
Mark a lap 42
Switch Sport During a Multisport Session 42
Training with a target 42
Change phase during a phased session 43
View training target information 43
Notifications 43
Pausing/Stopping a training session 43
Training summary 44
After training 44
Training data in Polar Flow App 46
Training data in Polar Flow Web Service 46
Features 48
Smart Coaching 48
Training Load Pro 48
Cardio Load 48
Perceived Load 49
Muscle Load 49
Training Load from a single session 49
Strain and Tolerance 50
Cardio Load Status 50
Cardio load status on your watch 50
Long term analysis in the Flow app and web service 51
FuelWise™ 52
Training with Fuelwise 53
Smart carbs reminder 53
Manual carbs reminder 53
Drink reminder 54
Running Performance Test 55

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Performing the test 55
Test results 56
Detailed analysis in the Flow web service and app 57
Cycling Performance Test 59
Performing the test 59
Test results 60
Detailed analysis in the Flow web service and app 61
Walking Test 62
Performing the test 62
Test results 63
Detailed analysis in the Flow web service and app 63
Running power from the wrist 64
Running power and muscle load 64
How running power is shown on your watch 64
Polar Running Program 66
Create a Polar Running Program 66
Start a running target 67
Follow your progress 67
Running Index 67
Short-term analysis 67
Long-term analysis 68
Training Benefit 69
Smart Calories 70
Continuous heart rate 71
Continuous heart rate on your watch 71
24/7 Activity tracking 72
Activity Goal 72
Activity data on your watch 72
Inactivity alert 73
Activity data in the Flow App and web service 73
Activity Guide 73
Activity Benefit 74
Nightly Recharge™ recovery measurement 75
ANS charge details in the Flow app 77
Sleep charge details in Polar Flow 77
For exercise 78
For sleep 78
For regulating energy levels 78
Sleep Plus Stages™ sleep tracking 79
Serene™ guided breathing exercise 84
Fitness Test with wrist-based heart rate 85
Before the test 86
Performing the test 86
Test results 86
Fitness level classes 86
Men 86
Women 87
VO2max 87
FitSpark™ daily training guide 87
During training 89
Positioning satellites 90
Assisted GPS 91
A-GPS expiry date 91
Route Guidance 91
Route and elevation profiles 91
Total ascent and descent for planned routes 92
Adding a route to your watch 92
Start a training session with route guidance 92

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Zoom 92
Change route on-the-fly 93
Back to start 93
Race pace 93
Strava Live Segments 94
Connect your Strava and Polar Flow accounts 94
Import Strava Segments to your Polar Flow account 94
Start a session with Strava Live Segments 94
Hill Splitter™ 96
Add the Hill Splitter view to a sport profile 96
Training with Hill Splitter 96
Hill Splitter summary 97
Detailed analysis in the Flow web service and app 98
Komoot 100
Connect your komoot and Polar Flow accounts 101
Sync komoot routes to your watch 101
Start a session with a komoot route 102
Heart Rate Zones 102
Speed Zones 103
Speed zones settings 103
Training target with speed zones 103
During training 103
After training 103
Speed and distance from the wrist 103
Cadence from the wrist 104
Energy sources 104
Energy sources summary 104
Detailed analysis in the Flow mobile app 104
Swimming Metrics 106
Pool swimming 106
Pool Length setting 106
Open water swimming 106
Measuring heart rate in water 107
Start a swimming session 107
During your Swim 107
After your Swim 107
Barometer 108
Compass 109
Using the compass during a session 109
Weather 110
Sport Profiles 112
Phone notifications 112
Set phone notifications on 112
Do not disturb 113
View notifications 113
Music controls 113
From watch face 113
During training 113
HR sensor mode 114
Turn on HR sensor mode 114
Stop sharing HR 114
Power save settings 114
Changeable wristbands 116
Changing the wristband 116
Wristband adapter 117
Attach adapters to watch 117
Attach wristband to adapter 117
Compatible sensors 117

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Polar H10 Heart Rate Sensor 117
Polar Verity Sense 118
Polar Stride Sensor Bluetooth® Smart 118
Polar Speed sensor Bluetooth® Smart 118
Polar Cadence Sensor Bluetooth® Smart 118
Third-party Power sensors 118
Pairing sensors with your watch 119
Pair a heart rate sensor with your watch 119
Pair a stride sensor with your watch 119
Calibrate stride sensor 119
Pair a cycling sensor with your watch 119
Bike settings 120
Measuring wheel size 120
Calibrate cycling power sensor 121
Delete a pairing 121
Polar Flow 122
Polar Flow App 122
Training data 122
Activity data 122
Sleep data 122
Sport profiles 122
Image sharing 122
Start using the Flow app 122
Polar Flow Web Service 123
Diary 123
Reports 123
Programs 123
Sport profiles in Polar Flow 123
Add a sport profile 124
Edit a sport profile 124
Planning your training 126
Create a training plan with the Season Planner 126
Create a training target in the Polar Flow web service 127
Create a target based on a favorite training target 128
Sync the targets to your watch 129
Create a training target in the Polar Flow app 129
Favorites 131
Add a Training Target to Favorites: 131
Edit a Favorite 132
Remove a favorite 132
Syncing 132
Sync with Flow mobile App 132
Sync With Flow Web Service Via FlowSync 132
Important information 134
Battery 134
Charging the battery 134
Charging during training 135
Battery status and notifications 135
Battery status symbol 135
Battery notifications 135
Caring for your watch 136
Keep your watch clean 136
Take good care of the optical heart rate sensor 136
Storing 136
Service 136
Precautions 136
Interference During Training 136
Health and training 137

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Warning - Keep batteries out of reach of children 138
Technical specification 138
Pacer Pro 138
Polar FlowSync Software 139
Polar Flow mobile application compatibility 139
Water resistance of Polar products 139
Regulatory information 140
Limited International Polar Guarantee 141
Disclaimer 141

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POLAR PACER PRO USER MANUAL
This user manual helps you get started with your new watch. For video tutorials and FAQs, go to
support.polar.com/en/pacer-pro.
INTRODUCTION
Congratulations on your new Polar Pacer Pro!
Polar Pacer Pro is a new-generation running watch for serious performance. It has a new integrated antenna design for
improved GPS tracking, powerful training tools, plus personalized recovery and sleep apps that increase your chances of
becoming a better runner. With ultra-light design, bright display, and barometer, you can harness your power to make every
run a good run.
lUltra-light design: Stripped back for maximum comfort and optimum performance with a thin, lightweight shell,
aluminum bezel, and super grip buttons.
lEnhanced Processor: For faster, smoother, more powerful performance and screen transitions.
lMIP Color Display: With a thinner glass lens and improved backlight function for enhanced screen contrast, clarity,
and experience any time of day.
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. Monitor your running progress with advanced running features, such as Running Index
and Running Programs.
Wrist-based running power monitors the effort required for every segment of your run instantly making it an extremely
useful tool for sprints and short intervals. See your real-time mechanical energy output in Watts – whether you’re running
on a flat, or taking on a steep hill. You can use the Walking Test to keep track of how your aerobic fitness is developing. It's
simple, safe and easy to repeat. The Cycling Performance Test allows you to personalize your power zones and tells you
your personal functional threshold power.
Reach the ideal amount of training to perform at your very best with Training Load Pro. Stay energized throughout your
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. Your
energy usage is divided into carbs, proteins and fats.
Route and elevation profiles help you outline your coming adventure better and see your progress on the route. With route
and elevation profiles you know your current position, how much you’ve ascended or descended, and how much you still
have left to go. 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. With the third-party app Komoot, you can plan your
route for all adventures and easily import the route to your watch, and let turn-by turn guidance keep you on the right track.
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. Nightly Recharge™ is an overnight recovery measurement that shows you
how well you recover from the demands of your day. Sleep Plus Stages™ sleep tracking monitors your sleep stages (REM,
light and deep sleep) and gives you sleep feedback and a numerical sleep score. 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 watch helps you relax and relieve stress with the Serene™ guided breathing exercise.
In HR sensor mode you can easily turn your Polar Pacer Pro 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 Pacer Pro during Polar
Club classes to broadcast your heart rate to the Polar Club system. Polar Pacer Pro also comes with the essential smart
watch features: music controls,weather and phone notifications. Add your favorite sports to your watch in Polar Flow.

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Polar Pacer Pro supports over 130 different sports. You can customize settings for each sport. With the changeable
wristbands, you can personalize your watch to match every situation and style.
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 PACER PRO
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
Sync your training data to the Polar Flow web service with the FlowSync software on your computer or via Flow app. In the
web service you can plan your training, track your achievements, get guidance and see detailed analysis of your training
results, activity and sleep. Let all your friends know about your achievements, find fellow exercisers and get motivation
from your social training communities.
Find all this at flow.polar.com

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GET STARTED
SETTING UP YOUR WATCH
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. The cable magnetically snaps into place. Please note that it may take a while for the charging animation to appear
on the display. We recommend that you charge the battery before you start using your watch. See Battery for detailed
information on charging the battery.
To set up your watch, choose your language and preferred setup method. The watch gives you three options for setup:
Browse to the option most convenient for you with UP/DOWN and confirm your selection with OK.
A. On your phone: Mobile setup is convenient if you don't have access to a computer with a USB port, but it
might take longer. This method requires an Internet connection.
B. On your computer:Wired computer setup is quicker and you can charge your watch at the same time, but
you need a computer available. This method requires an internet connection.
The A and B options are recommended. You can fill in all the physical details required for
accurate training data at once. You can also choose language and get the latest firmware for
your watch.
C. On your watch: If you don't have a compatible mobile device and can't get to a computer with an internet
connection right away, you can start from the watch. Please note that when you do the setup from the
watch, your watch is not yet connected with Polar Flow. Firmware updates for your watch are available
only through Polar Flow. To make sure you get to enjoy your watch and the unique Polar features at their
best, it’s important that you do the setup later in the Polar Flow web service or with the Polar Flow mobile app
by following the steps in option A or B.
OPTION A: SET UP WITH A MOBILE DEVICE AND POLAR FLOW APP
Please note that you have to do the pairing in the Flow app and NOT in your mobile device’s Bluetooth
settings.
1. Make sure your mobile device is connected to the internet and turn on Bluetooth.
2. Download the Polar Flow app from the App Store or Google Play on your mobile device.
3. Open the Flow app on your mobile device.
4. The Flow app recognizes your watch nearby and prompts you to start pairing it. Tap the Start button.
5. When the Bluetooth Pairing Request confirmation message appears on your mobile device, check that the code
shown on your mobile device matches the code shown on your watch.

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6. Accept the Bluetooth pairing request on your mobile device.
7. Confirm the pin code on your watch by pressing OK.
8. Pairing done is displayed once the pairing is completed.
9. Sign in with your Polar account or create a new one. We’ll walk you through the sign-up and setup within the app.
When you’re done with the settings, tap Save and sync and your settings are synced to your watch.
If you're prompted to update the firmware, please plug your watch into a power source to ensure flawless
update operation, and then accept the update.
OPTION B: SET UP WITH YOUR COMPUTER
1. Go to flow.polar.com/start and download and then install the Polar FlowSync data transfer software to your
computer.
2. Sign in with your Polar account or create a new one. Plug your watch into your computer's USB port with the custom
cable that came in the box. We’ll walk you through the sign-up and setup within the Polar Flow web service.
OPTION C: SET UP FROM THE WATCH
Adjust the values with UP/DOWN and confirm each selection with OK. If you want to return and change a setting at any
point, press BACK until you reach the setting you want to change.
When you do the setup from the watch, your watch is not yet connected with the Polar Flow web service.
Firmware updates for your watch are available only through Polar Flow. To make sure you get to enjoy your
watch and the unique Polar Smart Coaching features at their best, it's important that you do the setup later in
the Polar Flow web service or with the Flow mobile app by following the steps in option A or B.
BUTTON FUNCTIONS AND GESTURES
You watch has five buttons that have different functionalities depending on the situation of use. See the tables below to
find out what functionalities the buttons have in different modes.

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Time view and menu
LIGHT
Illuminate the display
In time view, press to
view the battery status
symbol
Press and hold to lock
buttons
BACK
Enter the menu
Return to the previous
level
Leave settings
unchanged
Cancel selections
Press and hold to return
to time view from menu
In time view, press and
hold to start pairing and
syncing
OK
Confirm the selection
shown on the display
Press and hold to enter
pre-training mode
Press to view more
details about the
information shown on
the watch face
UP/DOWN
Change the watch face
in time view
Move through selection
lists
Adjust a selected value
Pre-training mode
LIGHT
Illuminate the display
Press and hold to lock
buttons
Press to enter Quick
Menu
BACK
Return to time view
OK
Start a training session
UP/DOWN
Move through sports list
During training
LIGHT
Illuminate the display
Press and hold to lock
buttons
BACK
Pause training by
pressing once
To stop the session,
press and hold when
paused
OK
Mark a lap
Continue training
recording when paused
UP/DOWN
Change training view
BACKLIGHT ACTIVATION GESTURE
The backlight is automatically switched on when you turn your wrist to look at the watch.
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/Continuous
HR tracking,Latest training sessions,Nightly Recharge/Last night's sleep,FitSpark training guide,Weather,Weekly
summary,Your name and Music controls.
You can scroll through the watch faces with the UP and DOWN buttons and open more details with the OK button.
You can choose between analogue and digital display and customize the watch style and color. Find out more
in Watch face settings.

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Time only
Basic watch face with time and date.
Daily 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:
•Steps you've taken so far. The amount and type of body movements are registered and
turned into an estimation of steps.
•Active time tells you the cumulative time of body movements that benefit your health.
•Calories you've burned through training, activity and BMR (Basal metabolic rate: the
minimum metabolic activity required to maintain life).
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.
lThe numeric value for your Cardio load status is Strain divided by Tolerance.
lStrain shows you how much you have strained yourself with training lately. It shows your
average daily cardio load from the past 7 days.
lTolerance describes how prepared you are to endure cardio training. It shows your average
daily cardio load from the past 28 days.
lVerbal description of your Cardio load status.
For more information, see Training Load Pro.

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Heart rate
When using the Continuous Heart Rate feature your watch continuously measures your heart rate
and displays it on the 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.
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 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.

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Nightly Recharge /Last night's sleep
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 training guide
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.

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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.

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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.

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Music controls
From the music controls watch face you can control music and media playing on your phone
when not training. Press the OK button to see the previous/next and pause/play buttons. Switch to
the previous or next song with the UP/DOWN buttons and pause with the OK button. Press the
LIGHT button to access the volume control.
During training you can control music from the training display. For more information, see Music
controls.
MENU
Enter the menu by pressing BACK and browse through the menu by pressing UP or DOWN. Confirm selections with the OK
button, and return with the BACK button.
Start training
From here, you can start your training sessions. Press OK 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.
Notifications
View notifications from your phone about incoming calls and messages.
See Phone notifications for detailed instructions.
Only visible if your watch is paired with Flow app on your phone.
Serene guided breathing exercise
First, choose Serene and then choose Start to start the breathing exercise.
For more information, see Serene™ guided breathing exercise.

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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.
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.
Alarm
Set alarm repetition: Off, Once, Monday to Friday or Every day. If you choose Once, Monday to
Friday or Every day, also set the time for the alarm.
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. To pause the stopwatch, press BACK.
Countdown Timer
You can set the countdown timer to count down from a preset time. Choose Set Timer, and set
the countdown time, and press OK to confirm. When completed, choose Start and press OK to
start the countdown timer.
The countdown timer is added to the basic watch face with time and date.
At the end of the countdown, the watch notifies you by vibrating. Press OK to restart the timer, or
press BACK 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.