Polar Electro Vantage V User Manual
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Polar Electro Vantage V User Manual

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  • Page 1 USER MANUAL...

  • Page 2: Table Of Contents

    CONTENTS Contents Polar Vantage V User Manual Introduction Take full advantage of your Vantage V 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 Watch faces and menu Watch faces Menu Timers 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...
  • Page 4 General settings Pair and sync Bike settings Continuous HR tracking Recovery feedback Flight mode Phone notifications Do not disturb 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...
  • Page 5 Start a training session Start a planned training session Start a Multisport Training Session Quick menu 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...
  • Page 6 A-GPS expiry date GPS features Route Guidance Adding a route to your watch Start a training session with route guidance Guidance on the Display Back to start Smart Coaching Training Load Pro Cardio Load Perceived Load Muscle Load Training Load from a single session Strain and Tolerance Cardio Load Status Cardio load status on your watch...
  • Page 7 Orthostatic Test Performing the test Orthostatic test with Recovery Pro Running power from the wrist Running power and muscle load How running power is shown on your watch Polar Running Program Create a Polar Running Program Start a running target Follow your progress Running Index Short-term analysis...
  • Page 8 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 Speed and distance from the wrist Cadence from the wrist Swimming metrics Pool swimming...
  • Page 9 After your Swim Barometer Phone notifications Set phone notifications on Do not disturb View notifications 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...
  • Page 10 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 target in the Polar Flow web service Quick target...
  • Page 11 Favorites Sync the targets to your watch Favorites Add a Training Target to Favorites: Edit a Favorite Remove a favorite Syncing Sync with Flow mobile App Sync With Flow Web Service Via FlowSync Important information Battery Charging the battery Battery status and notifications Caring for your watch Keep your watch clean Take good care of the optical heart rate sensor...
  • Page 12 Technical specification Vantage V Polar FlowSync Software Polar Flow mobile application compatibility Water resistance of Polar products Regulatory information Limited International Polar Guarantee Disclaimer...

  • Page 13: Polar Vantage V User Manual

    INTRODUCTION Congratulations on your new Polar Vantage V! The Polar Vantage V is a premium GPS multisport watch for multisport and triathlon training 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...

  • Page 14: Polar Flow App

    POLAR FLOW APP ® Get the Polar Flow app from the App Store or Google Play . Sync your watch with the Flow app after training, and get an instant overview and feedback on your training results and performance and let all your friends know about your achievements.

  • Page 15: 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 Color touch display View Notifications Tap feature Backlight activation gesture Watch faces and menu...

  • Page 16: Option A: Set Up With A Mobile Device And Polar Flow App

    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.

  • Page 17: Option B: Set Up With Your Computer

    If you're prompted to update the firmware, please plug your watch into a power source to ensure flaw- less 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 soft- ware to your computer.

  • Page 18: Time View And Menu

    TIME VIEW AND MENU LIGHT BACK UP/DOWN Illuminate the display Enter the menu Confirm the selection Change the watch shown on the display face in time view In time view, press to Return to the previous view the battery status level Press and hold to enter Move through selec-...

  • Page 19: Color Touch Display

    WATCH FACES AND MENU WATCH FACES The Vantage V 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 20 Time Basic watch face with time and date. 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: •...
  • Page 21 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. When recovery feedback is set on and enough data is available, you'll see your daily training recommendation instead of your Cardio load status on the watch face.
  • Page 22 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 23: Menu

    Sleep See an overview of your last night's sleep. It shows you when you fell asleep and woke up, your sleep time, actual sleep, sleep continuity, sleep breakdown and feedback about your sleep. If you've rated how you slept, you'll also see your evaluation of your sleep.

  • Page 24: Timers

    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.
  • Page 25 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 set- tings in Flow and sync the settings to your watch.

  • Page 26: Pairing A Mobile Device With Your Watch

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

  • Page 27: Delete A Pairing

    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. 3.
  • Page 28 2. FlowSync starts syncing your data. 3. After syncing, you are asked to update the firmware. 4. Choose Yes. 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.

  • Page 29: 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 Recovery feedback Flight mode Phone notifications Do not disturb Units Language About your watch...

  • Page 30: Weight

    • Weight • Height • 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).

  • Page 31: Activity Goal

    • Regular (1-3h/week): You participate regularly in recreational sports, e.g. you run 5-10 km or 3-6 miles per week or spend 1-3 hours per week in comparable physical activity, or your work requires modest physical activity. • Frequent (3-5h/week): You participate at least 3 times a week in heavy physical exercise, e.g. you run 20-50 km/12-31 miles per week or spend 3-5 hours per week in comparable physical activity.

  • Page 32: Maximum Heart Rate

    that eight hours of sleep is too much or too little for you, we recommend you adjust your preferred sleep time to meet your individual needs. By doing this, you’ll get accurate feedback on how much sleep you got in comparison to your preferred sleep time. MAXIMUM HEART RATE Set your maximum heart rate, if you know your current maximum heart rate value.

  • Page 33: General Settings

    (maximal oxygen uptake, maximal aerobic power) is the maximal rate at which oxygen can be used by the body during maximal exercise; it is related directly to the maximal capacity of the heart to deliver blood to the muscles. VO2 can be measured or predicted by fitness tests (e.g.

  • Page 34: Continuous Hr Tracking

    Crank length: Set the crank length in millimeters. The setting is visible only if you have paired a power sensor. Sensors in use: View all the sensors you have linked to the bike. CONTINUOUS HR TRACKING Turn the Continuous Heart Rate feature On or Off. For more information, see Continuous Heart Rate.

  • Page 35: About Your Watch

    Check the device ID of your watch, as well as the firmware version, HW model, A-GPS expiry date and the Vantage V-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 36: Date

    When syncing with the Flow app and web service, the time of day is automatically updated from the service. DATE Set the date. Also set the Date format, you can choose mm/dd/yyyy, dd/mm/yyyy, yyyy/mm/dd, dd-mm-yyyy, yyyy-mm-dd, dd.mm.yyyy or yyyy.mm.dd. When syncing with the Flow app and web service, the date is automatically updated from the service. FIRST DAY OF WEEK Choose the starting day of each week.

  • Page 37: 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 Quick menu During training Browse the training views...

  • Page 38: Wearing Your Watch When Not Measuring Heart Rate From Your Wrist

    and make sure the sensor doesn’t lift from your skin. When pushing the wristband up you shouldn't see the LED light shining from the sensor. For most accurate heart rate measurement, we advise you to wear your watch for a few minutes prior to starting the heart rate measurement.

  • Page 39: 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 or press BACK to enter the main menu and choose Start training From the pre-training mode, you can access quick menu by tapping the icon or with the LIGHT button.

  • Page 40: Start A Planned Training Session

    5. When all signals are found, press OK to start training recording. During Training for more information on what you can do with your watch during training. START A PLANNED TRAINING SESSION You can plan your training and create detailed training targets in the Polar Flow app or the Polar Flow web service and sync them to your watch.

  • Page 41: Start A Multisport Training Session

    START A MULTISPORT TRAINING SESSION Multisport allows you to include multiple sports in one training session, and seamlessly switch between sports without interrupting your training recording. During a multisport training session your transition times between sports are automatically monitored, allowing you to see how long it took you to switch from one sport to another.
  • Page 42 Pool length: When using the Swimming/Pool swimming profile, it’s important that you choose the correct pool length, as it affects pace, distance and stroke calculation, as well as your SWOLF score. Press OK to access the Pool length setting and change the previously set pool length if neces- sary.
  • Page 43 For more information, see During Training. Countdown timer: To add countdown timer to your training views for the session, choose Timer for this session > On. You can use a previously set timer or create a new timer by returning to the quick menu and choosing Countdown timer >...

  • Page 44: During Training

    route for your session, the Back to start feature will be crossed out in the quick menu because Routes and Back to start features cannot be chosen at the same time. To change the target, choose the crossed out option and you will be asked if you want to change your target or route. Confirm with OK to choose another target.

  • Page 45: Set Timers

    Descent Your current altitude Ascent Maximum heart rate Heart rate graph and your current heart rate Average heart rate Maximum power Power graph and your current power Average power Time of day Duration SET TIMERS Before you can use timers during training, you need to add the timers to your training views. You can do this either by setting the timer view on for your current training session from the Quick menu or by...

  • Page 46: Interval Timer

    Sport Profiles in Flow for more information. INTERVAL TIMER If you set the timer view on for your training session from the Quick menu, the timer starts when you start the training session. You can stop the timer and start a new timer as instructed below. If you have added the timer in the training views of the sport profile you are using, you can start the timer as follows: 1.

  • Page 47: Countdown Timer

    COUNTDOWN TIMER If you set the timer view on for your training session from the Quick menu, the timer starts when you start the training session. You can stop the timer and start a new timer as instructed below. If you have added the timer to the training views of the sport profile you are using, start the timer as fol- lows: 1.

  • Page 48: Change Phase During A Phased Session

    If you've created a target based on duration or distance, you can see how much of your target you still have remaining before you reach it. If you've created a target based on calories, you can see how many calories of your target you have left to burn.

  • Page 49: Pausing/Stopping A Training Session

    PAUSING/STOPPING A TRAINING SESSION 1. Press BACK to pause your training session. 2. To continue training, press OK. To stop the session, press and hold BACK. You’ll get a summary of your training session on your watch right after you’ve stopped training. If you stop your session after pausing, the time elapsed after pausing is not included in the total train- ing time.
  • Page 50 Heart rate zones Training time spent in different heart rate zones Calories Calories burned during the session Fat burn % of calories:  Calories expended from fat during a workout expressed as a percentage of the total calories burned during the session Pace/Speed Average and maximum pace/speed of the session Running Index: Your running performance class and numerical value.
  • Page 51 Running cadence is measured with a built-in accelerometer from your wrist movements. Cycling cadence is shown if you have a Polar Cadence Sensor Bluetooth® Smart in use. Altitude Maximum altitude during the session Ascended meters/feet during the session Descended meters/feet during the session Power Average power Maximum power...

  • Page 52: Training Data In Polar Flow App

    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 53: Features

    FEATURES GPS features Route Guidance Adding a route to your watch Start a training session with route guidance Guidance on the Display Back to start Smart Coaching Training Load Pro Recovery Pro Orthostatic Test Running power from the wrist Polar Running Program Running Index Training Benefit Smart Calories...

  • Page 54: Gps

    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 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.

  • Page 55: Route Guidance

    • Running index: Running Index is based on heart rate and speed data measured during the run. It gives information about your performance level, both aerobic fitness and running economy. For best GPS performance, wear the watch on your wrist with the display facing up. Due to the location of the GPS antenna on the watch, it is not recommended to wear it with the display on the underside of your wrist.

  • Page 56: Back To Start

    The arrow shows the correct direction More of the route is shown as you as proceed Distance left BACK TO START The back to start feature guides you back to the starting point of your session. To use the back to start feature for one session: 1.

  • Page 57: 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 58: 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 59: 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 60: 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 62 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 63: Recovery Pro

    RECOVERY PRO Recovery Pro is a unique recovery tracking solution that lets you know if your cardio system is recovered and ready for cardio training. In addition, it offers recovery feedback and training recommendations based on your short and long-term training and recovery balance. Recovery Pro works together with Training Load Pro that gives you a holistic view on how your training...
  • Page 64 of them.) You have answered the perceived recovery questions three times in a seven-day window 1. Set Recovery feedback on Start using the Recovery Pro feature by setting recovery feedback on. This is done on your watch. Go to Settings > General Settings > Recovery feedback > Set Recovery feedback on/off, and set it on. The Recovery Pro feature and the recovery feedback setting is available on your watch only, it is not shown in the Flow web service or app.

  • Page 65: View Your Recovery Feedback

    Your watch will ask the recovery questions via a reminder every day, whether there is an Orthostatic test scheduled for the day or not. From the time view on your watch, swipe up from the bottom of the dis- play to view your notifications which include your recovery question reminder. On days you have an Orthostatic test, the recovery questions pop up on your watch straight after the test.
  • Page 66 An icon illustrating your readiness for cardio training today that reflects the daily training recom- mendation stating how we advise you to train. An increased injury or illness alert icon replaces the train- ing advice icon when your risk for injury or illness is increased. The short training advice can be: Daily feedback stating if your cardio system is recovered or not*, followed by your daily training recom- mendation based on that day’s Orthostatic test result, and if available, your recovery question answers and your history for these together with your training data (Cardio Load) over a longer period of time.

  • Page 67: Orthostatic Test

    get injured or fall ill because you’ve been training more than usual. It can also contain feedback if you seem to have too much stress from something else than training. Your long-term feedback is based on: Your average mood score of past of the seven days calculated from your perceived recovery ques- tion answers Your seven-day rolling average of your heart rate variability values measured with the Orthostatic test compared to your individual normal values from the past four weeks...
  • Page 68 You can be seated in a relaxed position or lying in bed. The position should always be the same when you do the test. Do not move during this first part of the test, which lasts for two minutes. After two minutes, the watch will beep and Stand up is displayed. Stand up and remain standing for another two minutes until the watch will beeps again, and the test is finished.
  • Page 69 Pro. The difference of your HR rest, HR peak and HR stand values to your averages are shown in par- entheses next to your latest result. For a visual analysis of your Orthostatic test results, go to the Flow web service and choose the test from your Diary to view details from it.

  • Page 70: Orthostatic Test With Recovery Pro

    The Orthostatic test is also an integral part of the Recovery Pro feature in Vantage V that tells if your car- diovascular system is recovered or not. It compares your Orthostatic test results to your baseline gathered over time, and also takes into account your subjective recovery, as well as your long-term train- ing history.
  • Page 71 Maximum power Average power Lap power Maximum lap power Automatic lap power average Automatic lap power maximum Choose how power is shown during sessions and in the Flow web service and app: Watts W Watts per kilogram W/kg Percentage of MAP (% of MAP) After your session in the training summary on your watch you’ll see: Your average power as Watts Your maximum power as Watts...

  • Page 72: 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 73: Create A Polar Running Program

    Learn more about the Polar Running Program in this in-depth guide. Or read more about how to get star- ted with the Running Program. To see a video, click on one of the following links: Get Started How to use CREATE A POLAR RUNNING PROGRAM 1.

  • Page 74: Follow Your Progress

    5. When the watch has found all the signals, press OK. Recording started is displayed and you can start training. FOLLOW YOUR PROGRESS Sync your training results from your device to the Flow web service via the USB cable or Flow app. Follow your progress from the Programs tab.
  • Page 75 Age/Years Very low Fair Moderate Good Very good Elite 25-29 < 31 31-35 36-42 43-48 49-53 54-59 > 59 30-34 < 29 29-34 35-40 41-45 46-51 52-56 > 56 35-39 < 28 28-32 33-38 39-43 44-48 49-54 > 54 40-44 <...

  • Page 76: Long-Term Analysis

    LONG-TERM ANALYSIS The single Running Index values form a trend that predicts your success in running certain distances. You can find your Running Index report in the Polar Flow web service under the PROGRESS tab. The report shows you how your running performance has improved over a longer time period. If you're using the Polar Running program to train for a running event, you can follow your Running Index progress to see how your running is improving towards the goal.

  • Page 77: 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) 3550 0:17:10 0:35:50 1:19:00 2:45:00 3650 0:16:40 0:34:50 1:17:00 2:40:00 3750 0:16:20 0:33:50 1:14:30 2:36:00 3850 0:15:50 0:33:00 1:12:30 2:32:00 TRAINING BENEFIT Training Benefit gives you textual feedback on the effect of each training session helping you to better understand the effectiveness of your training.

  • Page 78: Smart Calories

    Feedback Benefit muscles. Steady state & Tempo Good pace! You improved your aerobic fitness and the endurance of your training muscles. This session also developed your ability to sustain high intensity effort for longer. Steady state training + Excellent! This long session improved the endurance of your muscles and your aer- obic fitness.

  • Page 79: Continuous Heart Rate

    The calorie calculation is based on an intelligent combination of acceleration and heart rate data. The cal- orie calculation measures your training calories accurately. You can see your cumulative energy expenditure (in kilocalories, kcal) during training sessions, and your total kilocalories of the session after afterwards. You can also follow your total daily calories. CONTINUOUS HEART RATE The Continuous Heart Rate feature measures your heart rate around the clock.

  • Page 80: Polar Sleep Plustm

    You’ll be able to 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 follow the readings in more detail and in longer periods in Polar Flow, either in web or in the mobile app.
  • Page 81 When your watch detects that you've woken up, it will show your sleep time on the watch face. You can also manually stop the sleep tracking. Already awake? is shown on the sleep watch face when your watch has detected at least four hours of sleep.

  • Page 82: Sleep Data In The Flow App And Web Service

    24/7 ACTIVITY TRACKING The Polar Vantage V 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 83: 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 84: 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 85: 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 86 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 87: 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 88: 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 89: 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 90: 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 91: Measuring Heart Rate In Water

    such as water conditions and satellite positions can affect the accuracy of the GPS data, and as a result data from the same route can vary from day to day. 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.

  • Page 92: 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 93: Barometer

    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 94: Set Phone Notifications On

    To use phone notifications, you need to have the Flow app running on your phone, and it also needs to be paired with your watch. For instructions, see Pairing a mobile device with your watch SET PHONE NOTIFICATIONS ON On your watch go to Settings > General settings > Phone notifications to set them on. Set phone notifications Off or On, when not training.

  • Page 95: Compatible Sensors

    1. To detach a band, push the pin out of the band with the tool that came in the package, and remove the band. 2. To attach a band, insert the pin from the opposite side into the pin hole on the band, and push it into place.

  • Page 96: 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 97: 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 Cycling Power Measuring your cycling power helps you to monitor and develop your cycling performance and pedaling technique.

  • Page 98: Pair A Running 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. Touch your heart rate sensor with your watch and wait for it to be found.

  • Page 99: 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 100: 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 101: 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 102: 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 target in the Polar Flow web service Sync the targets to your watch...

  • Page 103: 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 104: 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 105: 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 106: 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 107: 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 108 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 109: 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 110: Create A Training Target In The Polar Flow Web Service

    • Phased Target: You can split your training session into phases and set a different duration and intensity for each of them. This one is for e.g. creating an interval training session, and adding proper warm-up and cool-down phases to it. •...

  • Page 111: Sync The Targets To Your Watch

    3. Click the Favorite you want to use. 4. The Favorite is added to your diary as a scheduled target for the day. The default scheduled time for the training target is at 18.00/6pm. If you want to change the details of the training target, click the target in your Diary, and modify it to your liking.

  • Page 112: Edit A Favorite

    1. Open an existing target you've created from your Diary. 2. Click the favorites icon on the lower right corner of the page. 3. The target is added to your favorites. EDIT A FAVORITE 1. Click the favorites icon on the upper right corner next to your name. All your favorite training targets are shown.

  • Page 113: Sync With Flow Web Service Via Flowsync

    1. Sign in to the Flow app, and press and hold the BACK button on your watch. 2. Connecting to phone is displayed, followed by Connecting to Polar Flow app. 3. Syncing completed is displayed when you are done. Your watch syncs with the Flow app automatically after you finish a training session if your phone is within the Bluetooth range.

  • Page 114: Important Information

    Caring for your watch Keep your watch clean Storing Service Precautions Interference During Training Minimizing Risks When Training Technical specification Vantage V Polar FlowSync Software Polar Flow mobile application compatibility Water resistance of Polar products Regulatory information Limited International Polar Guarantee Disclaimer BATTERY...
  • Page 115 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 116: Battery Status And Notifications

    CARING FOR YOUR WATCH Like any electronic device, the Polar Vantage V 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 any issues in charging or syncing.

  • Page 117: Take Good Care Of The Optical Heart Rate Sensor

    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 118: Interference During Training

    speed and distance, cadence, location and power output. See www.polar.com/en/products/accessories for a complete list of compatible accessories. The Polar training devices with a barometric pressure sensor measure altitude and other variables. No other use is intended or implied. The Polar training device should not be used for obtaining environmental measurements that require professional or indus- trial precision.
  • Page 119 • Do you use a pacemaker or other implanted electronic device? • Do you smoke? • Are you pregnant? Note that in addition to training intensity, medications for heart conditions, blood pressure, psy- chological conditions, asthma, breathing, etc., as well as some energy drinks, alcohol, and nicotine may also affect heart rate.

  • Page 120: Technical Specification

    TECHNICAL SPECIFICATION VANTAGE V Battery type: 320 mAh Li-pol rechargeable battery Operating time: In continuous use: Up to 40 hours training with GPS and optical heart rate Operating temperature: -10 °C to +50 °C / 14 °F to 122 °F...

  • Page 121: Polar Flowsync Software

    (0-36 km/h or 0-22.5 mph (when meas- uring speed with Polar stride sensor) 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 2,8 mW Frequency...

  • Page 122: Polar Flow Mobile Application Compatibility

    POLAR FLOW MOBILE APPLICATION COMPATIBILITY Polar devices work with most modern smartphones. Here are the minimum requirements: • 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 123: Regulatory Information

    Marking on the Wash Bathing and Skin diving SCUBA Water resistant char- back of the product splashes, swimming with snorkel diving acteristics sweat, rain- (no air tanks) (with drops etc. tanks) Water resistant IPX7 Do not wash with a pres- sure washer.

  • Page 124: Limited International Polar Guarantee

    Polar Electro Oy is a ISO 9001:2015 certified company. © 2018 Polar Electro Oy, FI-90440 KEMPELE, Finland. All rights reserved. No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy.

  • Page 125: Disclaimer

    Bluetooth SIG, Inc. and any use of such marks by Polar Electro Oy is under license. DISCLAIMER • The material in this manual is for informational purposes only. The products it describes are subject to change without prior notice, due to the manufacturer’s continuous development program.

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