Polar Electro VANTAGE M2 User manual

USER MANUAL

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CONTENTS
Contents 2
Polar Vantage M2 User Manual 7
Introduction 7
Take full advantage of your Vantage M2 8
Polar Flow App 8
Polar Flow web service 8
Get started 9
Setting up your watch 9
Option A: Set up with a mobile device and Polar Flow app 10
Option B: Set up with your computer 10
Option C: Set up from the watch 10
Button functions and gestures 10
Time view and menu 11
Pre-training mode 11
During training 11
Backlight activation gesture 11
Watch faces 11
Menu 17
Pairing a mobile device with your watch 19
Delete a pairing 19
Updating the firmware 20
With phone or tablet 20
With computer 20
Settings 21
Physical settings 21
Weight 21
Height 21
Date of birth 21
Sex 21
Training background 21
Activity goal 22
Preferred sleep time 22
Maximum heart rate 22
Resting heart rate 22
VO2max 23
General settings 23
Pair and sync 23
Bike settings 24
Continuous HR tracking 24
Flight mode 24
Do not disturb 24
Phone notifications 24
Music controls 24
Units 24
Language 24
Inactivity alert 24
Vibrations 24
I wear my watch on 24
Positioning satellites 25

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About your watch 25
Watch settings 25
Alarm 26
Watch face 26
Time 26
Date 26
First day of week 27
Display icons 27
Training 28
Wrist-based heart rate measurement 28
Wearing your watch when measuring heart rate from your wrist or tracking your sleep 28
Wearing your watch when not measuring heart rate from your wrist or tracking your sleep/Nightly recharge 29
Start a training session 29
Start a planned training session 30
Start a Multisport Training Session 30
Quick menu 31
During training 34
Browse the training views 34
Set timers 35
Interval Timer 35
Countdown Timer 35
Lock a Heart Rate, Speed or Power zone 36
Lock a heart rate zone 36
Lock a speed/pace zone 36
Lock a power zone 36
Mark a lap 37
Switch Sport During a Multisport Session 37
Training with a target 37
Change phase during a phased session 37
View training target information 37
Notifications 37
Pausing/Stopping a training session 38
Training summary 38
After training 38
Training data in Polar Flow App 40
Training data in Polar Flow Web Service 40
Features 41
Smart Coaching 41
Training Load Pro 41
Cardio Load 41
Perceived Load 41
Muscle Load (via third-party power sensor) 42
Training Load from a single session 42
Strain and Tolerance 43
Cardio Load Status 43
Cardio load status on your watch 43
Long term analysis in the Flow app and web service 44
FuelWise™ 45
Training with Fuelwise 46
Smart carbs reminder 46
Manual carbs reminder 46
Drink reminder 47
Polar Running Program 47

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Create a Polar Running Program 48
Start a running target 48
Follow your progress 48
Running Index 48
Short-term analysis 49
Long-term analysis 50
Training Benefit 51
Smart Calories 52
Continuous heart rate 52
Continuous heart rate on your watch 52
24/7 Activity tracking 53
Activity Goal 54
Activity data on your watch 54
Inactivity alert 54
Activity data in the Flow App and web service 55
Activity Guide 55
Activity Benefit 55
Nightly Recharge™ recovery measurement 56
ANS charge details in the Flow app 58
Sleep charge details in Polar Flow 58
For exercise 59
For sleep 59
For regulating energy levels 59
Sleep Plus Stages™ sleep tracking 60
Serene™ guided breathing exercise 65
Fitness Test with wrist-based heart rate 66
Before the test 67
Before the test 67
Performing the test 67
Test results 67
Fitness level classes 67
Men 67
Women 68
VO2max 68
FitSpark™ daily training guide 68
During training 70
Positioning satellites 71
Assisted GPS 72
A-GPS expiry date 72
Back to start 72
Race pace 73
Heart Rate Zones 73
Speed Zones 73
Speed zones settings 73
Training target with speed zones 74
During training 74
After training 74
Speed and distance from the wrist 74
Cadence from the wrist 74
Energy sources 74
Energy sources summary 75
Detailed analysis in the Flow mobile app 75
Swimming Metrics 75

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Pool swimming 75
Pool Length setting 76
Open water swimming 76
Measuring heart rate in water 76
Start a swimming session 77
During your Swim 77
After your Swim 77
Weather 78
Sport Profiles 80
Phone notifications 80
Set phone notifications on 81
Do not disturb 81
View notifications 81
Music controls 81
From watch face 81
During training 82
Power save settings 82
Changeable wristbands 83
Changing the wristband 83
Compatible sensors 83
Polar H10 Heart Rate Sensor 83
Polar Verity Sense 84
Polar Stride Sensor Bluetooth® Smart 84
Polar Speed sensor Bluetooth® Smart 84
Polar Cadence Sensor Bluetooth® Smart 84
Third-party Power sensors 84
Pairing sensors with your watch 85
Pair a heart rate sensor with your watch 85
Pair a stride sensor with your watch 85
Calibrate stride sensor 85
Pair a cycling sensor with your watch 86
Bike settings 86
Measuring wheel size 86
Calibrate cycling power sensor 87
Delete a pairing 87
Polar Flow 88
Polar Flow App 88
Training data 88
Activity data 88
Sleep data 88
Sport profiles 88
Image sharing 88
Start using the Flow app 88
Polar Flow Web Service 89
Diary 89
Reports 89
Programs 89
Sport profiles in Polar Flow 89
Add a sport profile 90
Edit a sport profile 90
Planning your training 92
Create a training plan with the Season Planner 92
Create a training target in the Polar Flow web service 93

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Create a target based on a favorite training target 94
Sync the targets to your watch 95
Create a training target in the Polar Flow app 95
Favorites 97
Add a Training Target to Favorites: 97
Edit a Favorite 97
Remove a favorite 98
Syncing 98
Sync with Flow mobile App 98
Sync With Flow Web Service Via FlowSync 98
Important information 100
Battery 100
Charging the battery 100
Charging during training 101
Battery status and notifications 101
Battery status symbol 101
Battery notifications 101
Caring for your watch 102
Keep your watch clean 102
Take good care of the optical heart rate sensor 102
Storing 102
Service 102
Precautions 102
Interference During Training 103
Health and training 103
Warning - Keep batteries out of reach of children 104
Technical specification 104
Vantage M2 104
Polar FlowSync Software 105
Polar Flow mobile application compatibility 105
Water resistance of Polar products 105
Regulatory information 106
Limited International Polar Guarantee 107
Disclaimer 108

7
POLAR VANTAGE M2 USER MANUAL
This user manual helps you get started with your new watch. To see video tutorials and FAQs, go to
support.polar.com/en/vantage-m2.
INTRODUCTION
Congratulations on your new Polar Vantage M2!
The Polar Vantage M2 is an all-in-one multisport watch with advanced wrist-based heart rate tracking and GPS. The watch
is packed with tools that help you break your records and reach your goals:
lReach the ideal amount of training to perform at your very best with Training Load Pro.
lStay 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.
lSee how your body uses different energy sources during a training session. Your energy usage is divided into
carbs, proteins and fats.
lMonitor your running progress with the advanced running features, such as Running Index and Running
Programs.
lAdd your favorite sports to your watch in Polar Flow. Polar Vantage M2 supports over 130 different sports. You
can customize settings for each sport.
lThe 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.
lNightly Recharge™ is an overnight recovery measurement that shows you how well you recover from the
demands of your day. The new Sleep Plus Stages™ sleep tracking monitors your sleep stages (REM, light and deep
sleep) and gives you sleep feedback and a numerical sleep score.
lThe 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.
lThe watch helps you relax and relieve stress with the Serene™ guided breathing exercise.
lPolar Vantage M2 comes with the essential smart watch features: music controls,weather and phone
notifications.
lThe compact and lightweight design makes the Vantage M2 the ideal training companion. 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.

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TAKE FULL ADVANTAGE OF YOUR VANTAGE M2
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, just make sure to align the ledge on the cable with the slot on
your watch (marked with red). 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.
Alternatively, you can wake up your watch by pressing and holding OK for 4 seconds.
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.

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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.
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 you want to see in General settings. You can choose from Time, Daily activity,

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Cardio load status, Continuous HR tracking, Latest training sessions, Last night's sleep, Fitspark training guide, Weather
and Weekly summary.
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 in Watch settings.
Time
Time and date. You can customize the watch style and color.
Find out more in Watch settings.
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.

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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.
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.

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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.
Nightly Recharge
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.

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FitSpark watch face
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.
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.
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.

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Your name
Time, date and your name is displayed.
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.
Serene guided breathing exercise
First, choose Serene and then choose Start exercise to start the breathing exercise.
For more information, see Serene™ guided breathing exercise.
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 a stopwatch and countdown timer.
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.
Watch face views
Choose which watch faces are shown on the display in time view. You can choose from Time,
Daily activity, Cardio load status, Continuous HR tracking, Latest training sessions,
Last night's sleep, FitSpark training guide, Weather, and Weekly summary.
You need to choose at least one view.
Fitness Test
Measure your fitness level easily with wrist-based heart rate while you lie down and relax.
For more information, see Fitness Test with wrist-based heart rate.

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Settings
You can edit the following settings on your watch:
•Physical settings
•General settings
•Watch settings
In addition to the settings available on your watch, you can edit Sport Profiles in the
Polar Flow web service and app. Customize your watch with your favorite sports and
the information you want to follow during your training sessions. See Sport Profiles
in Flow for more information.
PAIRING A MOBILE DEVICE WITH YOUR WATCH
Before you can pair a mobile device with your watch, you need to setup your watch in the Polar Flow web service or with
the Polar Flow mobile app as described in chapter Setting up your watch. If you did the setup for your watch with a
mobile device, your watch has already been paired. If you did the setup with a computer and would like to use your
watch with Polar Flow app, please pair your watch and mobile as follows:
Before pairing a mobile device
•download Flow app from the App Store or Google Play
•make sure your mobile device has Bluetooth turned on, and airplane mode/flight mode is not turned on.
•Android users:make sure location is enabled for Polar Flow app in the phone's application settings.
To pair a mobile device:
1. On your mobile device, open Flow app and sign in with your Polar account, which you have created when setting
up your watch.
Android users: If you have several Flow app compatible Polar devices in use, make sure you have
chosen Vantage M2 as the active device in the Flow app. This way Flow app knows to connect to your
watch. In the Flow app, go to Devices and choose Vantage M2.
2. On your watch, press and hold BACK in time mode OR go to Settings > General settings > Pair and sync >
Pair and sync phone and press OK.
3. Open Flow app and bring your watch close to phone is displayed on your watch.
4. 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.
5. Accept the Bluetooth pairing request on your mobile device.
6. Confirm the pin code on your watch by pressing the OK.
7. Pairing done is displayed once the pairing is completed.
DELETE A PAIRING
To delete a pairing with a mobile device:
1. Go to Settings > General settings > Pair and sync > Paired devices and press OK.
2. Choose the device you want to remove from the list and press OK.

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3. Remove pairing? is displayed. Confirm by pressing OK.
4. Pairing removed is displayed when you are done.
UPDATING THE FIRMWARE
To keep your watch up to date and to get the best performance, always make sure to update the firmware whenever a
new version is available. Firmware updates are performed to improve the functionality of your watch.
You won't lose any data due to the firmware update. Before the update begins, the data from your watch is
synced to the Flow web service.
WITH PHONE OR TABLET
You can update the firmware with your phone if you're using the Polar Flow mobile app to sync your training and activity
data. The app will let you know if there's an update available and will guide you through it. We recommend that you plug
the watch into a power source before starting the update to ensure a flawless update operation.
The wireless firmware update may take up to 20 minutes, depending on your connection.
WITH COMPUTER
Whenever a new firmware version is available, FlowSync will notify you when you connect the watch to your computer.
The firmware updates are downloaded via FlowSync.
To update the firmware:
1. Plug your watch into your computer with the custom cable that came in the box. Make sure that the cable snaps
into place. Align the ledge on the cable with the slot on your watch (marked with red).
2. FlowSync starts syncing your data.
3. After syncing, you are asked to update the firmware.
4. Choose Yes. The New firmware is installed (this may take up to 10 minutes), and the watch restarts. Please wait
until the firmware update has been finalized before you detach the watch from your computer.