Polar Electro Vantage M User Manual
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Polar Electro Vantage M User Manual

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  • Page 1 USER MANUAL...

  • Page 2: Table Of Contents

    CONTENTS Contents Polar Vantage M User Manual Introduction Take full advantage of your Vantage M Polar Flow App Polar Flow web service Get started Setting up your watch Option A: Set up with a mobile device and Polar Flow app...
  • Page 3 Start training Timers Settings Pairing a mobile device with your watch Delete a pairing Updating the firmware With mobile device or tablet With computer Settings Physical settings Weight Height Date of birth Training background Activity goal Preferred sleep time Maximum heart rate Resting heart rate VO2max General settings...
  • Page 4 Pair and sync Bike settings Continuous HR tracking Flight mode Units Language About your watch Watch settings Alarm Watch face Time Date First day of week Training Wrist-based heart rate measurement Wearing your watch when measuring heart rate from your wrist Wearing your watch when not measuring heart rate from your wrist Start a training session Functions in pre-training mode...
  • Page 5 During training Browse the training views Set timers Interval Timer Countdown Timer Mark a lap Switch Sport During a Multisport Session Training with a target Change phase during a phased session View training target information Notifications Pausing/Stopping a training session Training summary After training Training data in Polar Flow App...
  • Page 6 Training Load Pro Cardio Load Perceived Load Muscle Load (via third-party power sensor) Training Load from a single session Strain and Tolerance Cardio Load Status Cardio load status on your watch Long term analysis in the Flow app and web service Polar Running Program Create a Polar Running Program Start a running target...
  • Page 7 Sleep data in the Flow app and web service 24/7 Activity tracking Activity Goal Activity data on your watch Activity data in Flow App and Flow web service Activity Guide Activity Benefit Sport Profiles Heart Rate Zones Speed Zones Speed zones settings Training target with speed zones During training After training...
  • Page 8 Start a swimming session During your Swim After your Swim Changeable wristbands Changing the wristband Compatible sensors Polar H10 Heart Rate Sensor Polar Speed sensor Bluetooth® Smart Polar Cadence Sensor Bluetooth® Smart Third-party Power sensors Pairing sensors with your watch Pair a heart rate sensor with your watch Pair a running sensor with your watch Pair a cycling sensor with your watch...
  • Page 9 Activity data Sleep data Sport profiles Image sharing Start using the Flow app Polar Flow Web Service Feed Diary Progress Community Programs Sport profiles in Polar Flow Add a sport profile Edit a sport profile Planning your training Create a training plan with the Season Planner Create a training target in the Polar Flow app and web service Quick target Phased target...
  • Page 10 Battery notifications Caring for your watch Keep your watch clean Take good care of the optical heart rate sensor Storing Service Precautions Interference During Training Minimizing Risks When Training Technical specification Vantage M Polar FlowSync Software Polar Flow mobile application compatibility...
  • Page 11 Water resistance of Polar products Regulatory information Limited International Polar Guarantee Disclaimer...

  • Page 12: Polar Vantage M User Manual

    INTRODUCTION Congratulations on your new Polar Vantage M! The Polar Vantage M is an all-in-one GPS multisport watch with Polar Precision Prime sensor™ fusion technology for accurate wrist-based heart rate monitoring even in the most demanding conditions. The watch is packed with tools that help you break your records and reach your goals: Reach the ideal...

  • Page 13: Polar Flow Web Service

    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.

  • Page 14: Get Started

    GET STARTED Setting up your watch Option A: Set up with a mobile device and Polar Flow app Option B: Set up with your computer Option C: Set up from the watch Button functions and gestures Backlight activation gesture Watch faces and menu Watch faces Menu Pairing a mobile device with your watch...

  • Page 15: Option A: Set Up With A Mobile Device And Polar Flow App

    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 con- nection.

  • Page 16: Option B: Set Up With Your Computer

    OPTION B: SET UP WITH YOUR COMPUTER 1. Go to flow.polar.com/start and download and then install the Polar FlowSync data transfer soft- ware 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.

  • Page 17: Pre-Training Mode

    LIGHT BACK UP/DOWN In time view, press to Return to the previous Press and hold to enter Move through selec- view the battery status level pre-training mode tion lists symbol Leave settings Press to view more details Adjust a selected Press and hold to lock unchanged about the information...

  • Page 18: Watch Faces And Menu

    WATCH FACES AND MENU WATCH FACES The Vantage M 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, including your activity status, Cardio Load status, your heart rate and latest training sessions.
  • Page 19 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: •...
  • Page 20 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.
  • Page 21 When using the Continuous Heart Rate feature, you can also follow what are the highest and lowest heart rate readings of your day and you can check what your lowest heart rate reading was during the previous night. You can turn the Continuous Heart Rate feature on and off on your watch in Settings >...

  • Page 22: Menu

    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.

  • Page 23: Settings

    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.

  • Page 24: Delete A Pairing

    Android users: If you have several Flow app compatible Polar devices in use, make sure you have chosen Vantage M 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 M.

  • Page 25: With Mobile Device Or Tablet

    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 MOBILE DEVICE OR TABLET You can update the firmware with your mobile device if you're using Polar Flow mobile app to sync your training and activity data.

  • Page 26: Settings

    SETTINGS Physical settings Weight Height Date of birth Training background Activity goal Preferred sleep time Maximum heart rate Resting heart rate VO2max General settings Pair and sync Bike settings Continuous HR tracking Flight mode Units Language About your watch Watch settings Alarm Watch face Time...

  • Page 27: Weight

    • Date of birth • • Training background • Activity goal • Preferred sleep time • Maximum heart rate • Resting heart rate • 2max WEIGHT Set your weight in kilograms (kg) or pounds (lbs). HEIGHT Set your height in centimeters (metric) or in feet and inches (imperial). DATE OF BIRTH Set your birthday.

  • Page 28: Activity Goal

    • Heavy (5-8h/week): You participate in heavy physical exercise at least 5 times a week, and you may sometimes take part in mass sports events. • Semi-pro (8-12h/week): You participate in heavy physical exercise almost daily, and you exercise to improve performance for competitive purposes. •...

  • Page 29: Maximum Heart Rate

    MAXIMUM HEART RATE Set your maximum heart rate, if you know your current maximum heart rate value. Your age-predicted maximum heart rate value (220-age) is displayed as a default setting when you set this value for the first time. is used to estimate energy expenditure. HR is the highest number of heartbeats per minute during maximum physical exertion.The most accurate method for determining your individual HR to perform a maximal exercise stress test in a laboratory.

  • Page 30: General Settings

    exercise tests and submaximal exercise tests). You can also use your Running Index score, which is an estimation of your VO2 GENERAL SETTINGS To view and edit your general settings, go to Settings > General settings. In General settings you'll find: •...

  • Page 31: Continuous Hr Tracking

    Check the device ID of your watch, as well as the firmware version, HW model, A-GPS expiry date and the Vantage M-specific regulatory labels. Restart your watch: If you experience problems with your watch, you can try restarting it. Restarting the watch will not delete any of the settings or your personal data from the watch.

  • Page 32: Alarm

    • Date • First day of week 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. WATCH FACE Choose the watch face: •...

  • Page 33: Training

    TRAINING Wrist-based heart rate measurement Wearing your watch when measuring heart rate from your wrist Wearing your watch when not measuring heart rate from your wrist Start a training session Start a planned training session Start a Multisport Training Session During training Browse the training views Set timers...

  • Page 34: Wearing Your Watch When Not Measuring Heart Rate From Your Wrist

    If you have tattoos on the skin of your wrist, avoid placing the sensor right on it as it may prevent accur- ate readings. In sports where it's more challenging to keep the sensor stationary on your wrist or where you have pres- sure or movement in muscles or tendons near the sensor, we recommend using a Polar heart rate sensor with a chest strap if you’re looking for supreme accuracy in your training.

  • Page 35: Start A Training Session

    START A TRAINING SESSION Wear your watch and tighten the wristband. 2. To enter the pre-training mode, press and hold OK in time view Press BACK to enter the main menu and choose Start training. 3. In the pre-training mode, browse to a sport profile. Stay in the pre- training mode until your watch has found your heart rate.

  • Page 36: Start A Planned Training Session

    Calibrate cycling power sensor: If your have paired a third-party cycling power sensor with your watch, you can calibrate the sensor in the pre-training mode. Choose one of the cycling sport profiles and wake up the transmitters by rotating the cranks. Press LIGHT and follow the on-screen instructions to calibrate your sensor. For calibration instructions specific to your power sensor, see the manufacturer's instructions.

  • Page 37: During Training

    There are two different ways to perform a multisport training session: fixed multisport and free multis- port. In a fixed multisport (multisport profiles in the Polar sports list) like triathlon, the order of the sports is fixed, and they must be performed in that specific order. In free multisport, you can choose what sports you perform and in which order you perform them by selecting them from the sport list.

  • Page 38: Set Timers

    Your heart rate and the heart rate ZonePointer Duration Calories Descent Your current altitude Ascent Maximum heart rate Heart rate graph and your current heart rate Average heart rate Time of day Duration SET TIMERS Before you can use timers during training, you need to add the timer views to training views in the sport profile settings in Flow and sync the settings to your watch.

  • Page 39: Interval Timer

    INTERVAL TIMER Browse to the Interval timer view and press and hold OK. Choose Start to use a previously set timer or create a new timer in Set interval timer: 1. Choose Time-based or Distance-based: Time-based: Define minutes and seconds for the timer and press OK.

  • Page 40: Mark A Lap

    Browse to the Countdown timer view and press and hold OK. Choose Set countdown timer, and set the countdown time, and press OK to confirm. When completed, choose Start and press OK to start the countdown timer. At the end of the countdown, the watch notifies you by vibrating. If you want to restart the countdown timer, press and hold OK and choose Start.

  • Page 41: Change Phase During A Phased Session

    Depending on the chosen intensity, you can see either your heart rate or speed/pace and the lower and upper heart rate or speed/pace limit of the current phase. Phase name and phase number/total number of phases Duration/distance covered so far Target duration/distance of the current phase Planning your training for instructions on creating training targets.
  • Page 42 The information shown in your summary depends on the sport profile and data collected. For example, your training summary can include the following information: Start time and date Duration of the session Distance covered in the session Heart rate Your average and maximum heart rate during the session. Your Cardio Load from the session Heart rate zones Training time spent in different heart rate zones...
  • Page 43 Pace/Speed Average and maximum pace/speed of the session Running Index: Your running performance class and numerical value. Find out more from chapter Running Index. Speed zones Training time spent in different speed zones Cadence Your average and maximum cadence for the session Running cadence is measured with a built-in accelerometer from your wrist movements.

  • Page 44: Training Data In Polar Flow App

    Laps/Automatic laps Lap number Best lap Average lap Multisport Summary Multisport summary includes an overall summary of the session as well as sport specific summaries, which include duration and distance covered in the sport. To view your training summaries later on your watch:  In time view, use the UP and DOWN buttons to navigate to the Latest training sessions watch face, and then press OK.

  • Page 45: Training Data In Polar Flow Web Service

    For more information, see Polar Flow App. TRAINING DATA IN POLAR FLOW WEB SERVICE Analyze every detail of your training and learn more about your performance. Follow your progress and also share your best sessions with others. For more information, see Polar Flow Web Service.

  • Page 46: Features

    FEATURES GPS features Smart Coaching Training Load Pro Polar Running Program Running Index Training Benefit Smart Calories Continuous Heart Rate Polar Sleep PlusTM 24/7 Activity tracking Activity Guide Activity Benefit Sport Profiles Heart Rate Zones Speed Zones Speed zones settings Training target with speed zones During training After training...

  • Page 47: Gps

    Your watch has built-in GPS that provides accurate speed, 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 Assisted GPS (A-GPS) to acquire a fast satellite fix. The A-GPS data tells your watch the predicted positions of the GPS satellites.

  • Page 48: Smart Coaching

    SMART COACHING Whether it’s assessing your day-to-day fitness levels, creating individual training plans, working out at the right intensity or receiving instant feedback, Smart Coaching offers a choice of unique, easy-to-use fea- tures, personalized to your needs and designed for maximum enjoyment and motivation when training. Your watch includes the following Polar Smart Coaching features: •...

  • Page 49: Perceived Load

    Perceived Load Your subjective feeling is one useful method of estimating training load for all sports. The Perceived Load is a value that takes into account your own subjective experience of how demanding your training session was and the duration of your session. It's is quantified with Rate of Perceived Exertion (RPE), a scientifically accepted method to quantify subjective training load.

  • Page 50: Strain And Tolerance

    The scale of bullets and verbal descriptions adapts according to your progress: the smarter you train, the higher loads you tolerate. As your fitness and tolerance for training improves, a training load that was ranked worth 3 bullets (Medium) a couple of months ago, could rank for only 2 bullets (Low) later on. This adaptive scale reflects the fact that the same kind of training session can have a different impact on your body depending on your current condition.

  • Page 51: Cardio Load Status On Your Watch

    Cardio load status guides you in evaluating the impact your training has on your body and how it affects your progress. Knowing how your past training affects your performance today allows you to keep your total training volume in control and optimize the timing of training at different intensities. Seeing how your training status changes after a session helps you understand how much load was caused by the ses- sion.
  • Page 53 To view your Cardio load status and Cardio load buildup in the Flow web service, go to Progress > Car- dio Load report. The red bars illustrate the cardio load from your training sessions. The higher the bar, the harder the session was on your cardio system.

  • Page 54: Polar Running Program

    POLAR RUNNING PROGRAM Polar Running program is a personalized program based on your fitness level, designed to make sure that you train right and avoid overreaching. It’s intelligent, and adapts based on your development, and lets you know when it might be a good idea to cut back a little and when to step it up a notch. Each pro- gram is tailored for your event, taking your personal attributes, training background and preparation time into account.

  • Page 55: Start A Running Target

    START A RUNNING TARGET Before starting a session, make sure you’ve synced your training session target to your device. The ses- sions are synced to your device as training targets. To start a training target scheduled for the current day: 1.

  • Page 56: Short-Term Analysis

    • Sport profile used is a running type sport (Running, Road Running, Trail running etc.) • Speed should be 6 km/h / 3,75 mi/h or faster and duration 12 minutes minimum Calculation begins when you start recording the session. During a session, you may stop twice, for example, at traffic lights without interrupting the calculation.

  • Page 57: Long-Term Analysis

    Age/Years Very low Fair Moderate Good Very good Elite 45-49 < 21 21-23 24-27 28-31 32-35 36-38 > 38 50-54 < 19 19-22 23-25 26-29 30-32 33-36 > 36 55-59 < 18 18-20 21-23 24-27 28-30 31-33 > 33 60-65 <...

  • Page 58: Training Benefit

    Running Cooper test 5 km (h:m- 10 km (h:m- 21.098 km 42.195 km Index m:ss) m:ss) (h:mm:ss) (h:mm:ss) 2400 0:26:30 0:55:00 2:02:00 4:12:00 2500 0:25:20 0:52:40 1:57:00 4:02:00 2600 0:24:20 0:50:30 1:52:00 3:52:00 2700 0:23:20 0:48:30 1:47:30 3:43:00 2800 0:22:30 0:46:40 1:43:30 3:35:00...
  • Page 59 Feedback Benefit istance to fatigue. Maximum training What a session! You improved your sprint speed and the nervous system of your muscles, which make you more efficient. Maximum & Tempo train- What a session! You improved your speed and efficiency. This session also sig- nificantly developed your aerobic fitness and your ability to sustain high intensity effort for longer.

  • Page 60: Smart Calories

    Feedback Benefit Basic training, long Great! This long, low intensity session improved your basic endurance and your body's ability to burn fat during exercise. Basic training Well done! This low intensity session improved your basic endurance and your body's ability to burn fat during exercise. Recovery training Very nice session for your recovery.

  • Page 61: Continuous Heart Rate On Your Watch

    Continuous Heart Rate on your watch You can turn the Continuous Heart Rate feature on and off on your watch in Settings > General set- tings > Continuous HR tracking. The feature is off by default. Keeping the Continuous Heart Rate feature on in your watch will drain the battery quicker.

  • Page 62: Sleep Data In The Flow App And Web Service

    24/7 ACTIVITY TRACKING The Polar Vantage M tracks your activity with an internal 3D accelerometer that records your wrist move- ments. It analyzes the frequency, intensity and regularity of your movements together with your phys- ical information, allowing you to see how active you really are in your everyday life, on top of your regular training.

  • Page 63: Activity Data On Your Watch

    ACTIVITY DATA ON YOUR WATCH In time view, use the UP and DOWN buttons to navigate to the Activity watch face. The circle around the watch face and the percentage below time and date show your progress towards your daily activity goal. The circle fills with light blue color as you are active.

  • Page 64: Activity Benefit

    ACTIVITY BENEFIT Activity benefit gives you feedback on the health benefits that being active has given you, and also on what kind of unwanted effects sitting for too long has caused for your health. The feedback is based on international guidelines and research on the health effects of physical activity and sitting behavior. The core idea is: the more active you are, the more benefits you get! Both Flow app and Flow web service show the activity benefit of your daily activity.

  • Page 65: Heart Rate Zones

    Using the sport profiles makes it possible for you to keep up with what you've done and to see the pro- gress you've made in different sports. See your training history and follow your progress in the Flow web service. HEART RATE ZONES Polar heart rate zones introduce a new level of effectiveness in heart rate-based training.
  • Page 66 Target zone Intensity % Example: Example Training effect of HR Heart rate durations zones** Recommended for: Athletes training for events, or looking for performance gains. LIGHT 60–70% 114-133 40–80 Benefits: Improves general base fitness, minutes improves recovery and boosts metabolism. Feels like: Comfortable and easy, low muscle and cardiovascular load.

  • Page 67: Speed Zones

    Training in heart rate zone 2 is for endurance training, an essential part of any training program. Training sessions in this zone are easy and aerobic. Long-duration training in this light zone results in effective energy expenditure. Progress will require persistence. Aerobic power is enhanced in heart rate zone 3.

  • Page 68: Training Target With Speed Zones

    If you choose Default, you cannot change the limits. The default zones are an example of speed/pace zones for a person with a relatively high fitness level. Free If you choose Free, all limits can be changed. For example, if you have tested your actual thresholds, such as anaerobic and aerobic thresholds, or upper and lower lactate thresholds, you can train with zones based on your individual threshold speed or pace.

  • Page 69: Cadence From The Wrist

    ing view of the sport profile you use when running. This can be done in Sport Profiles in the Polar Flow mobile app or in the Flow web service. CADENCE FROM THE WRIST Cadence from the wrist gives you the option to get your running cadence without a separate stride sensor.

  • Page 70: Pool Length Setting

    Freestyle Backstroke Breaststroke Butterfly SWOLF (short for swimming and golf) is an indirect measure of efficiency. SWOLF is calculated by adding together your time and the amount of strokes it takes you to swim a pool length. For instance, 30 seconds and 10 strokes to swim the length of a pool will equal a SWOLF score of 40.

  • Page 71: Measuring Heart Rate In Water

    MEASURING HEART RATE IN WATER Your watch automatically measures your heart rate from your wrist with the new Polar Precision Prime sensor fusion technology, offering an easy and comfortable way to measure your heart rate while swim- ming. Although water may prevent the wrist-based heart rate measurement from working optimally, the accuracy of Polar Precision Prime is sufficient to allow you monitor your average heart rate and heart rate zones during your swimming sessions, get accurate calorie burn readings, your Training Load from the session and the Training Benefit feedback based on your heart rate zones.

  • Page 72: After Your Swim

    AFTER YOUR SWIM An overview of your swimming data is available in the training summary on your watch right after your session. You can see the following information: The date and time when your session started The duration of the session Swimming distance Average heart rate Maximum heart rate...

  • Page 73: Changeable Wristbands

    Average pace Maximum pace Stroke rate (how many strokes you take per minute) Average stroke rate Maximum stroke rate Summary by swimming style, which includes: Swimming distance Average pace (pace/100 meters or pace/100 yards) SWOLF (pool swimming) Sync your watch with Flow for a more detailed visual representation of your swim including a detailed breakdown of your pool swimming sessions, your heart rate, pace and stroke rate curves.

  • Page 74: Compatible Sensors

    1. To detach a band, pull the quick-release knob inwards and pull the band away from the watch. 2. To attach a band, insert the pin (the opposite side of the quick-release knob) into the pin hole on the watch. 3.

  • Page 75: Polar H10 Heart Rate Sensor

    Before taking a new sensor into use, it has to be paired with your watch. Pairing only takes a few seconds, and ensures that your watch receives signals from your sensors only, and allows disturbance- free training in a group. Before entering an event or race, make sure that you do the pairing at home to prevent interference due to data transmission.

  • Page 76: Third-Party Power Sensors

    Improves your cycling technique and identifies your optimal cadence Interference-free cadence data lets you evaluate your individual performance Designed to be aerodynamic and light THIRD-PARTY POWER SENSORS The watch measures your power data during your running or cycling sessions if you pair the watch with a separate running or cycling power sensor.

  • Page 77: Pair A Running Sensor With Your Watch

    There are two ways to pair a heart rate sensor with your watch: 1. Wear the moistened heart rate sensor. 2. On your watch, go to General Settings > Pair and sync > Pair sensor or other device and press OK. 3.

  • Page 78: Bike Settings

    If you are pairing a third-party power sensor, please make sure that you have the latest firmware both in your watch and the sensor. If you have two power transmitters, you need to pair the transmitters one at a time. After pairing the first transmitter, you can immediately pair the second one. Check the device ID on the backside of each transmitter to make sure you find the correct transmitters from the list.

  • Page 79: Calibrate Cycling Power Sensor

    Measure the wheel manually for the most accurate result. Use the valve to mark the point where the wheel touches the ground. Draw a line on the ground to mark that point. Move your bike forward on a flat surface for one complete rotation. The tire should be perpendicular to the ground.

  • Page 80: Delete A Pairing

    DELETE A PAIRING To delete a pairing with a sensor or 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. 3.

  • Page 81: Polar Flow

    POLAR FLOW Polar Flow App Training data Activity data Sleep data Sport profiles Image sharing Start using the Flow app Polar Flow Web Service Feed Diary Progress Community Programs Sport profiles in Polar Flow Add a sport profile Edit a sport profile Planning your training Create a training plan with the Season Planner Create a training target in the Polar Flow app and web service...

  • Page 82: Activity Data

    ACTIVITY DATA See details of your 24/7 activity. Find out how much you're missing from your daily activity goal and how to reach it. See steps, covered distance based on steps and burned calories. SLEEP DATA Follow your sleeping patterns to see if they’re affected by any changes in your daily life and find the right balance between rest, daily activity and training.

  • Page 83: Polar Flow Web Service

    Before taking a new mobile device (smartphone, tablet) into use, it has to be paired with your watch. See Pairing for more details. Your watch syncs your training data to the Flow app automatically after your session. If your phone has an internet connection, your activity and training data are also synced automatically to the Flow web ser- vice.

  • Page 84: Community

    Training reports are a handy way to follow your progress in training over longer periods. In week, month and year reports you can choose the sport for the report. In custom period, you can choose both the period and the sport. Choose the time period and sport for report from the drop-down lists, and press the wheel icon to choose what data you want to view in the report graph.

  • Page 85: Sport Profiles In Polar Flow

    SPORT PROFILES IN POLAR FLOW There are four default sport profiles on your watch. In the Polar Flow app or web service, you can add new sport profiles to your sports list and edit their settings. Your watch can contain a maximum of 20 sport profiles.

  • Page 86: Edit A Sport Profile

    In the Polar Flow web service: 1. Click your name/profile photo in the upper right corner. 2. Choose Sport Profiles. 3. Click Add sport profile, and choose the sport from the list. 4. The sport is added to your sport list. You can’t create new sports yourself.
  • Page 87 In the Flow web service: 1. Click your name/profile photo in the upper right corner. 2. Choose Sport Profiles. 3. Click Edit under the sport you want to edit. In each sport profile, you can edit the following information: Basics •...

  • Page 88: Planning Your Training

    • Speed/Pace view (Choose speed km/h / mph or pace min/km / min/mi) • Speed/pace zone settings (With the speed/pace zones you can easily select and monitor your speed or pace, depending on your selection. Default zones are an example of speed/pace zones for a per- son with a relatively high fitness level.

  • Page 89: Create A Training Target In The Polar Flow App And Web Service

    Polar Flow for Coach is a free remote coaching platform that allows your coach plan every detail of your training from full season plans to individual workouts. CREATE A TRAINING TARGET IN THE POLAR FLOW APP AND WEB SERVICE Note that the training targets need to be synced to your watch with FlowSync or via Flow app before you can use them.

  • Page 90: Quick Target

    QUICK TARGET 1. Choose Quick. 2. Choose Sport, enter Target name (maximum 45 digits), Date and Time and any Notes (optional) you want to add. 3. Fill in either Duration, Distance or Calories. You can only fill in one of the values. 4.

  • Page 91: Sync The Targets To Your Watch

    4. Enter Date and Time. 5. Modify the Favorite according to your liking. Editing the target in this view won't change the ori- ginal Favorite target. 6. Click Add to Diary to add the target to your Diary. SYNC THE TARGETS TO YOUR WATCH Remember to sync the training targets to your watch from the Flow web service via FlowSync or Flow App.

  • Page 92: Sync With Flow Web Service Via Flowsync

    Your watch syncs with the Flow app automatically after you finish a training session if your phone is within the Bluetooth range. When your watch syncs with the Flow app, your activity and training data are also synced automatically via an internet connection to the Flow web service. For support and more information about using the Polar Flow app, go to sup- port.polar.com/en/support/Flow_app.

  • Page 93: Important Information

    Caring for your watch Keep your watch clean Storing Service Precautions Interference During Training Minimizing Risks When Training Technical specification Vantage M Polar FlowSync Software Polar Flow mobile application compatibility Water resistance of Polar products Regulatory information Limited International Polar Guarantee Disclaimer BATTERY...
  • Page 94 Use the USB cable included in the product set to charge it via the USB port on your computer. You can also charge the battery via a wall outlet. When charging via a wall outlet, use a USB power adapter (not included in the product set).

  • Page 95: Battery Status And Notifications

    CARING FOR YOUR WATCH Like any electronic device, the Polar Vantage M should be kept clean and treated with care. The instruc- tions below will help you fulfill the guarantee obligations, keep the device in peak condition and avoid...

  • Page 96: Keep Your Watch Clean

    During the two-year guarantee/warranty period we recommend that you have service done by an authorized Polar Service Center only. The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro. For further information, see Limited International Polar Guarantee.

  • Page 97: Precautions

    For contact information and all Polar Service Center addresses, visit www.polar.com/support and coun- try-specific websites. PRECAUTIONS Polar products (training devices, activity trackers and accessories) are designed to indicate the level of physiological strain and recovery during and after exercise session. The Polar training devices and activity trackers measure heart rate and/or tell your activity.
  • Page 98 • Have you been physically inactive for the past 5 years? • Do you have high blood pressure or high blood cholesterol? • Are you taking any blood pressure or heart medication? • Do you have a history of breathing problems? •...

  • Page 99: Technical Specification

    Your safety is important to us. The shape of the Polar stride sensor Bluetooth® Smart is designed to min- imize the possibility of if getting caught in something. In any case, be careful when running with the stride sensor in brushwood, for example. TECHNICAL SPECIFICATION VANTAGE M Battery type: 230 mAh Li-pol rechargeable battery Operating time:...

  • Page 100: Polar Flowsync Software

    Water resistance: 30 m (suitable for swimming) Memory capacity:  Up to 90 hours of training with GPS and heart rate depending on your language settings Resolution 240 x 240 Maximum power 3,1 mW Frequency 2.402 - 2.480 GHz Uses wireless Bluetooth® technology. The Polar Precision Prime optical heart rate sensor fusion technology uses a very small, safe amount of electric current on the skin to measure the contact of the device to your wrist to enhance accuracy.

  • Page 101: Water Resistance Of Polar Products

    • iOS devices with iOS 11 or later • Android mobile devices with Bluetooth 4.0 capability and Android 5 or later (check full phone spe- cification from your phone manufacturer) 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.

  • Page 102: Regulatory Information

    To see the Vantage M-specific regulatory labels, go to Settings > General settings > About your watch.

  • Page 103: Limited International Polar Guarantee

    Polar Electro Oy. Windows is a registered trademark of Microsoft Corporation and Mac OS is a registered trademark of Apple Inc. The Bluetooth® word mark and logos are registered trademarks owned by Bluetooth SIG, Inc. and any use of such marks by Polar Electro Oy is under license.

  • Page 104: Disclaimer

    • Polar Electro Inc./Polar Electro Oy shall not be liable for any damages, losses, costs or expenses, dir- ect, indirect or incidental, consequential or special, arising out of, or related to the use of this material or the products described herein.

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