Polar Electro Vantage M User manual

USER MANUAL

2
CONTENTS
Contents 2
Polar Vantage M User Manual 12
Introduction 12
Take full advantage of your Vantage M 12
Polar Flow App 12
Polar Flow web service 13
Get started 14
Setting up your watch 14
Option A: Set up with a mobile device and Polar Flow app 15
Option B: Set up with your computer 16
Option C: Set up from the watch 16
Button functions and gestures 16
Time view and menu 16
Pre-training mode 17
During training 17
Backlight activation gesture 17
Watch faces and menu 18
Watch faces 18
Menu 22

3
Start training 22
Timers 22
Settings 23
Pairing a mobile device with your watch 23
Delete a pairing 24
Updating the firmware 24
With mobile device or tablet 25
With computer 25
Settings 26
Physical settings 26
Weight 27
Height 27
Date of birth 27
Sex 27
Training background 27
Activity goal 28
Preferred sleep time 28
Maximum heart rate 29
Resting heart rate 29
VO2max 29
General settings 30

4
Pair and sync 30
Bike settings 30
Continuous HR tracking 31
Flight mode 31
Units 31
Language 31
About your watch 31
Watch settings 31
Alarm 32
Watch face 32
Time 32
Date 32
First day of week 32
Training 33
Wrist-based heart rate measurement 33
Wearing your watch when measuring heart rate from your wrist 33
Wearing your watch when not measuring heart rate from your wrist 34
Start a training session 35
Functions in pre-training mode 35
Start a planned training session 36
Start a Multisport Training Session 36

5
During training 37
Browse the training views 37
Set timers 38
Interval Timer 39
Countdown Timer 39
Mark a lap 40
Switch Sport During a Multisport Session 40
Training with a target 40
Change phase during a phased session 41
View training target information 41
Notifications 41
Pausing/Stopping a training session 41
Training summary 41
After training 41
Training data in Polar Flow App 44
Training data in Polar Flow Web Service 45
Features 46
GPS 47
A-GPS expiry date 47
GPS features 47
Smart Coaching 48

6
Training Load Pro 48
Cardio Load 48
Perceived Load 49
Muscle Load (via third-party power sensor) 49
Training Load from a single session 49
Strain and Tolerance 50
Cardio Load Status 50
Cardio load status on your watch 51
Long term analysis in the Flow app and web service 51
Polar Running Program 54
Create a Polar Running Program 54
Start a running target 55
Follow your progress 55
Running Index 55
Short-term analysis 56
Long-term analysis 57
Training Benefit 58
Smart Calories 60
Continuous Heart Rate 60
Continuous Heart Rate on your watch 61
Polar Sleep PlusTM 61

7
Sleep data in the Flow app and web service 62
24/7 Activity tracking 62
Activity Goal 62
Activity data on your watch 63
Activity data in Flow App and Flow web service 63
Activity Guide 63
Activity Benefit 64
Sport Profiles 64
Heart Rate Zones 65
Speed Zones 67
Speed zones settings 67
Training target with speed zones 68
During training 68
After training 68
Speed and distance from the wrist 68
Cadence from the wrist 69
Swimming Metrics 69
Pool swimming 69
Pool Length setting 70
Open water swimming 70
Measuring heart rate in water 71

8
Start a swimming session 71
During your Swim 71
After your Swim 72
Changeable wristbands 73
Changing the wristband 73
Compatible sensors 74
Polar H10 Heart Rate Sensor 75
Polar Speed sensor Bluetooth® Smart 75
Polar Cadence Sensor Bluetooth® Smart 75
Third-party Power sensors 76
Pairing sensors with your watch 76
Pair a heart rate sensor with your watch 76
Pair a running sensor with your watch 77
Pair a cycling sensor with your watch 77
Bike settings 78
Measuring wheel size 78
Calibrate cycling power sensor 79
Delete a pairing 80
Polar Flow 81
Polar Flow App 81
Training data 81

9
Activity data 82
Sleep data 82
Sport profiles 82
Image sharing 82
Start using the Flow app 82
Polar Flow Web Service 83
Feed 83
Diary 83
Progress 83
Community 84
Programs 84
Sport profiles in Polar Flow 85
Add a sport profile 85
Edit a sport profile 86
Planning your training 88
Create a training plan with the Season Planner 88
Create a training target in the Polar Flow app and web service 89
Quick target 90
Phased target 90
Favorites 90
Sync the targets to your watch 91

10
Syncing 91
Sync with Flow mobile App 91
Sync With Flow Web Service Via FlowSync 92
Important information 93
Battery 93
Charging the battery 93
Battery status and notifications 95
Battery status symbol 95
Battery notifications 95
Caring for your watch 95
Keep your watch clean 96
Take good care of the optical heart rate sensor 96
Storing 96
Service 96
Precautions 97
Interference During Training 97
Minimizing Risks When Training 97
Technical specification 99
Vantage M 99
Polar FlowSync Software 100
Polar Flow mobile application compatibility 100