Polar Electro Pacer Pro User Manual
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Polar Electro Pacer Pro User Manual

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  • Page 1 USER MANUAL...

  • Page 2: Table Of Contents

    CONTENTS Contents Polar Pacer Pro User Manual Introduction Take full advantage of your Pacer Pro 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 Training background Activity goal Preferred sleep time Maximum heart rate Resting heart rate VO2max Display icons Restarting and resetting To restart the watch To reset the watch to factory settings Factory reset via FlowSync Factory reset from the watch Training Wrist-based heart rate measurement Wearing your watch when measuring heart rate from your wrist or tracking your sleep Wearing your watch when not measuring heart rate from your wrist or tracking your sleep/Nightly recharge...
  • Page 4 Performing the test Test results Detailed analysis in the Flow web service and app Cycling Performance Test Performing the test Test results Detailed analysis in the Flow web service and app Walking Test Performing the test Test results Detailed analysis in the Flow web service and app Running power from the wrist Running power and muscle load How running power is shown on your watch...
  • Page 5 Zoom Change route on-the-fly Back to start Race pace Strava Live Segments Connect your Strava and Polar Flow accounts Import Strava Segments to your Polar Flow account Start a session with Strava Live Segments Hill Splitter™ Add the Hill Splitter view to a sport profile Training with Hill Splitter Hill Splitter summary Detailed analysis in the Flow web service and app...
  • Page 6 Polar H10 Heart Rate Sensor Polar Verity Sense Polar Stride Sensor Bluetooth® Smart 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 stride sensor with your watch Calibrate stride sensor Pair a cycling sensor with your watch Bike settings...
  • Page 7 Warning - Keep batteries out of reach of children Technical specification Pacer Pro Polar FlowSync Software Polar Flow mobile application compatibility Water resistance of Polar products Regulatory information Limited International Polar Guarantee Disclaimer...

  • Page 8: Polar Pacer Pro User Manual

    HR sensor mode you can easily turn your Polar Pacer Pro into a heart rate sensor and share your heart rate to other Bluetooth devices like training apps, gym equipment or cycling computers. You can also use your Pacer Pro during Polar...

  • Page 9: Take Full Advantage Of Your Pacer Pro

    Polar Pacer Pro supports over 130 different sports. You can customize settings for each sport. With the changeable wristbands, you can personalize your watch to match every situation and style. We are continuously developing our products for a better user experience. To keep your watch up to date and...

  • Page 10: Get Started

    GET STARTED SETTING UP YOUR WATCH To wake up and charge your watch, plug it into a powered USB port or a USB charger with the custom cable that came in the box. The cable magnetically snaps into place. Please note that it may take a while for the charging animation to appear on the display.

  • Page 11: Option B: Set Up With Your Computer

    6. Accept the Bluetooth pairing request on your mobile device. 7. Confirm the pin code on your watch by pressing OK. 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.

  • Page 12: Time View And Menu

    Time view and menu LIGHT BACK UP/DOWN Illuminate the display Enter the menu Confirm the selection Change the watch face shown on the display in time view In time view, press to Return to the previous view the battery status level Press and hold to enter Move through selection...
  • Page 13 Time only Basic watch face with time and date. Daily activity The circle around the watch face and the percentage below the time and date show your progress towards your daily activity goal. The circle fills with a light blue color as you are active. In addition, when opening the details, you can see the following details of your day’s accumulated activity: •...
  • Page 14 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.
  • Page 15 Nightly Recharge / Last night's sleep When you wake up you can see your Nightly Recharge status. Nightly Recharge status tells you how restorative your last night was. Nightly Recharge combines information on how well your autonomic nervous system (ANS) calmed down during the early hours of your sleep (ANS charge) and how well you slept (sleep charge).
  • Page 16 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.
  • Page 17 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.

  • Page 18: Menu

    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.
  • Page 19 Strava Live Segments View information about the Strava segments synced to watch. If you haven’t connected your Flow account with a Strava account or haven’t synced any segments to your watch, you can also find guidance here. For more information see Strava Live Segments.
  • Page 20 Timers Timers you'll find alarm, stopwatch and countdown timer. Alarm Set alarm repetition: Off, Once, Monday to Friday Every day. If you choose Once, Monday to Friday Every day, also set the time for the alarm. When the alarm is set on, a clock icon is displayed in the time view. Stopwatch To start the stopwatch, press OK.

  • Page 21: Pairing A Mobile Device With Your Watch

    Tests Walking test You can use the Walking Test to keep track of how your aerobic fitness is developing. It's simple, safe and easy to repeat. For more information see Walking Test. Cycling test The Cycling Performance Test allows you to personalize your power zones and tells you your personal functional threshold power.

  • Page 22: Before Pairing A Mobile Device

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

  • Page 23: Updating The Firmware

    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.

  • Page 24: Settings

    SETTINGS GENERAL SETTINGS To view and edit your general settings, go to Settings > General settings. General settings you'll find: • Pair and sync • Bike settings (Visible only if you have paired a cycling sensor with your watch) • Continuous HR tracking •...

  • Page 25: Flight Mode

    FLIGHT MODE Choose or Off. Flight mode cuts off all wireless communication from your watch. You can still use it, but you can't sync your data with the Polar Flow mobile app or use it with any wireless accessories. BACKLIGHT BRIGHTNESS Choose High, Medium, Only with light button.

  • Page 26: About Your Watch

    QZSS is a four-satellite regional time transfer system and a satellite-based augmentation system developed to enhance GPS in the Asia-Oceania regions, with a focus on Japan. ABOUT YOUR WATCH Check the device ID of your watch, as well as the firmware version, HW model, A-GPS expiry date and the watch-specific regulatory labels.

  • Page 27: Watch Face Settings

    WATCH FACE SETTINGS Settings > Watch face you can choose between analogue and digital display and customize the watch style and color. First choose Digital or Analog. Then choose the style. Under Digital you'll find Symmetry, Minutes in middle, Small seconds, Seconds in circle Magnifying...

  • Page 28: Time & Date

    Art deco Lollipop Pearl Sword Choose the color theme for your watch face. The available colors are red, orange, yellow, green, blue, purple, pink and peach. Note that for the Digital Symmetry option you cannot change the color. TIME & DATE To view and edit your time and date settings, go to Settings >...

  • Page 29: Date Format

    DATE FORMAT 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 yyyy.mm.dd. FIRST DAY OF WEEK Choose the starting day of each week. Choose Monday, Saturday or Sunday. When syncing with the Flow app and web service, the week's starting day is automatically updated from the service.

  • Page 30: 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 31: Vo2Max

    you’re fully recovered from any activity. You should do the measurement more than once, preferably on consecutive mornings, and calculate your average resting heart rate. To measure your resting heart rate: 1. Wear your watch. Lie down on your back and relax. 2.

  • Page 32: Factory Reset Via Flowsync

    personal use. All data that you have synced from your watch to your Flow account is safe. You can do the factory reset via FlowSync or from the watch. Factory reset via FlowSync 1. Go to flow.polar.com/start and download and then install the Polar FlowSync data transfer software onto your computer.

  • Page 33: Training

    TRAINING WRIST-BASED HEART RATE MEASUREMENT Your watch measures your heart rate from the wrist with the Polar Precision Prime™ sensor fusion technology. This new heart rate innovation combines optical heart rate measurement with skin contact measurement, ruling out any disturbances to the heart rate signal. It tracks your heart rate accurately even in the most demanding conditions and training sessions.

  • Page 34: Wearing Your Watch When Not Measuring Heart Rate From Your Wrist Or Tracking Your Sleep/Nightly Recharge

    WEARING YOUR WATCH WHEN NOT MEASURING HEART RATE FROM YOUR WRIST OR TRACKING YOUR SLEEP/NIGHTLY RECHARGE Loosen the wristband a bit for a more comfortable fit and to let your skin breathe. Wear the watch just as you would wear a normal watch.

  • Page 35: Start A Planned Training Session

    ~ 38h Estimated training time with current settings. By using power save settings, the estimated training time can be extended. The circle around the GPS icon will turn orange when the minimum amount of satellites (4) needed for the GPS fix are found. You can start your session but for better accuracy wait until the circle turns green.

  • Page 36: Quick Menu

    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. You can also switch back and forth between sports. Before starting a multisport training session, make sure that you have set the sport profile settings for each of the sports that you are going to use for the training session.
  • Page 37 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 necessary. The default lengths are 25 meters, 50 meters and 25 yards, but you can also set it manually to a custom length.
  • Page 38 Race pace: The Race Pace feature helps you keep a steady pace and achieve your target time for a set distance. Define a target time for the distance - 45 minutes for a 10k run for example and follow how far behind or ahead you are compared to your pre-set target.

  • Page 39: During Training

    start feature will be crossed out in the quick menu because Routes 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.

  • Page 40: Set Timers

    Compass Maximum heart rate Heart rate graph and your current heart rate Average heart rate 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 adding the timers to the training views...

  • Page 41: Interval Timer

    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 42: Lock A Heart Rate Zone

    Lock a heart rate zone To lock the heart rate zone you are currently in, press and hold OK in the fullscreen HR graph view or in any of the views that are editable in the Flow. To unlock the zone, press and hold the OK button again. Lock a speed/pace zone To lock the speed/pace zone you are currently in, press and hold OK in the fullscreen Speed/pace graph...

  • Page 43: 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 44: Training Summary

    TRAINING SUMMARY AFTER TRAINING You'll get a summary of your training session on your watch right after you've stopped training. Get a more detailed and illustrated analysis in the Polar Flow app or in the Polar Flow web service. 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...
  • Page 45 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. Cycling cadence is shown if you have a Polar Cadence Sensor Bluetooth®...

  • Page 46: Training Data In Polar Flow App

    Laps/Automatic laps You can scroll through the following details by pressing OK: 1. Duration of each lap (the best lap is highlighted in yellow) 2. Distance of each lap 3. Average and maximum heart rate of each lap in the color of the heart rate zone 4.
  • Page 47 For more information, see Polar Flow Web Service.

  • Page 48: Features

    FEATURES 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 features, 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. 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.

  • Page 50: Strain And Tolerance

    Medium Very low Strain and Tolerance In addition to the Cardio load from individual training sessions, the new Training Load Pro feature measures your short term Cardio load (Strain) and long term Cardio load (Tolerance). Strain shows you how much you have strained yourself with training lately. It shows your average daily load from the past 7 days.

  • Page 51: Long Term Analysis In The Flow App And Web Service

    Long term analysis in the Flow app and web service In the Flow app and web service you can follow how your Cardio Load builds up over time and see how your Cardio loads have varied over the past week or months. To view your Cardio Load Buildup in the Flow app, tap the vertical three dots icon in the week summary (Cardio Load Status module) or in the training summary (Training Load Pro module).

  • Page 52: Fuelwise

    The red bars illustrate the cardio load from your training sessions. The higher the bar, the harder the session was on your cardio system. The background colors show how hard a session was compared to your session average from the past 90 days, just like the scale of five bullets and verbal descriptions (Very low, Low, Medium, High, Very high).

  • Page 53: Training With Fuelwise

    Training with Fuelwise FuelWise™ is located in the main menu under Fueling, and consists of three types of reminders during training sessions. These are Smart carbs reminder, Manual carbs reminder Drink reminder. The Smart carbs reminder calculates your refueling need from your estimated session intensity and duration taking your training background and physical details into account.

  • Page 54: Drink Reminder

    1. In the main menu choose Fueling > Manual carbs reminder. 2. Set the interval (5-60 minutes) of the reminder. After setting the reminder you'll see an overview of your selection. At this point you can still remove the reminder you just set or add a drink reminder.

  • Page 55: Running Performance Test

    RUNNING PERFORMANCE TEST The Running Performance Test is a tool especially designed for runners allowing them to track their progress and find out their unique training zones (heart rate, speed and power zones) for running sports. Regular and frequent testing helps you plan your training wisely and follow changes in your running performance You can take the test as maximal or submaximal (at least 85 % of your maximum heart rate).

  • Page 56: Test Results

    The blue curve with the speed values at each end illustrates the allowed range. At the bottom, you can see your current heart rate, the minimum heart rate required for the submaximal test and your current maximum heart rate value. Your watch will ask Was this your maximum effort? if didn't reach or exceed your maximum heart rate value.

  • Page 57: Detailed Analysis In The Flow Web Service And App

    If you choose to update your sport profile settings with your new MAP, MAS and VO2 results, your speed, pace and power zones, as well as calorie calculation are updated to match your current condition. If you performed the maximal test you can also update your heart rate zones based on your new HR value.

  • Page 59: Cycling Performance Test

    CYCLING PERFORMANCE TEST The Cycling Performance Test measures the maximum average power you can maintain for 60 minutes. It's also known as the functional threshold power, FTP-test. The test can be used to determine your individual cycling power zones. When you have your individual power zones figured out, it's easier to optimize your training.

  • Page 60: Test Results

    Test results The test summary shows your FTP value which shows power in watts, your maximum heart rate and your maximal oxygen uptake known as VO2max. You can view your latest result in Tests > Cycling test > Latest result. Dividing FTP with a cyclist's weight produces a comparable value, called power-to-weight ratio- which can be compared with other cyclists of the same sex.

  • Page 61: Detailed Analysis In The Flow Web Service And App

    Note that to update your training zones and HR max value you need to sync the results to the Flow app. When opening the Flow app after syncing you'll be asked if you want to update your values. The sport profile settings for all cycling type sports will be updated with the new values.

  • Page 62: Walking Test

    WALKING TEST The walking test is a simple, safe and repeatable way to measure your VO , and to keep track of how your aerobic 2max fitness is developing. Understanding your aerobic fitness level is the cornerstone of efficient training. This makes the walking test a valuable tool for anyone from occasional to regular trainers.

  • Page 63: Test Results

    Test results The test summary shows your VO . The result is also classified based on gender and 2max age group ranging from very low to elite. Test distance (the distance you walked during the test) Test heart rate (your average heart rate from the last 5 minutes of the test) Test speed/pace (your average speed/pace during the test) Tips for next time (these tips are meant to enhance the repeatability of the test and they're only shown on your watch)

  • Page 64: Running Power From The Wrist

    RUNNING POWER FROM THE WRIST Running power is a great complement to heart rate monitoring – it helps you monitor the external load of your running. Power responds to changes in intensity faster than your heart rate, which is why Running Power is a great guiding metric in interval and hill sessions.
  • Page 65 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 66: 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.

  • Page 67: Start A Running Target

    6. Read and fill in the physical activity readiness questionnaire. 7. Review your program, and adjust any settings if necessary. 8. When you’re done, choose Start program. *If four weeks of training history is available, these will be pre-filled. Start a running target Before starting a session, make sure you’ve synced your training session target to your device.

  • Page 68: Long-Term Analysis

    Age/Years Very low Fair Moderate Good Very good Elite 20-24 < 32 32-37 38-43 44-50 51-56 57-62 > 62 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 <...

  • Page 69: Training Benefit

    Running Index Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km (h:m- 42.195 km (h:m- m:ss) m:ss) 1800 0:36:20 1:15:10 2:48:00 5:43:00 1900 0:34:20 1:10:50 2:38:00 5:24:00 2000 0:32:20 1:07:00 2:29:30 5:06:00 2100 0:30:40 1:03:30 2:21:30 4:51:00 2200 0:29:10 1:00:20 2:14:30...

  • Page 70: Smart Calories

    Feedback Benefit which make you more efficient. Maximum & Tempo training What a session! You improved your speed and efficiency. This session also significantly developed your aerobic fitness and your ability to sustain high intensity effort for longer. Tempo & Maximum training What a session! You significantly improved your aerobic fitness and your ability to sustain high intensity effort for longer.

  • Page 71: Continuous Heart Rate

    The calorie calculation is based on an intelligent combination of acceleration and heart rate data. The calorie 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 afterwards.

  • Page 72: 24/7 Activity Tracking

    24/7 ACTIVITY TRACKING Your watch tracks your activity with an internal 3D accelerometer that records your wrist movements. It analyzes the frequency, intensity and regularity of your movements together with your physical information, allowing you to see how active you really are in your everyday life, on top of your regular training. You should wear your watch on your non-dominant hand to ensure you get the most accurate activity tracking.

  • Page 73: Inactivity Alert

    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. In addition, you can see the following details of your day’s accumulated activity: Steps you've taken so far.

  • Page 74: 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 to your health. The feedback is based on international guidelines and research on the health effects of physical activity and sitting behavior.

  • Page 75: Nightly Recharge™ Recovery Measurement

    NIGHTLY RECHARGE™ RECOVERY MEASUREMENT ​ N ightly Recharge™ is an overnight recovery measurement that shows you how well you recover from the demands of your day. Your Nightly Recharge status is based on two components: how you slept (sleep charge) and how well your autonomic nervous system (ANS) calmed down during the early hours of your sleep (ANS charge).
  • Page 76 1. Nightly Recharge status graph 2. Nightly Recharge status Scale: very poor – poor – compromised – OK – good – very good. 3. ANS charge graph 4. ANS charge The scale is from -10 to +10. Around zero is your usual level. 5.

  • Page 77: Ans Charge Details In The Flow App

    ANS charge details in the Flow app ANS charge gives you information on how well your autonomic nervous system (ANS) calmed down during the night. The scale is from -10 to +10. Around zero is your usual level. The ANS charge is formed by measuring your heart rate, heart rate variability and breathing rate during roughly the first four hours of sleep.

  • Page 78: For Exercise

    For exercise You get an exercise tip every day. It tells you if you should take it easy or go for it. The tips are based on: Nightly Recharge status ANS charge Sleep charge Cardio load status For sleep If you didn't sleep as well as usual, you get a sleep tip. It tells you how to improve the aspects of your sleep that weren't as good as usual.

  • Page 79: Sleep Plus Stages™ Sleep Tracking

    SLEEP PLUS STAGES™ SLEEP TRACKING Sleep Plus Stages automatically tracks the amount and quality of your sleep and shows you how long you spent in each sleep stage. It gathers your sleep time and sleep quality components into one easily glanceable value, sleep score. Sleep score tells you how well you slept compared to the indicators of a good night’s sleep based on the current sleep science.
  • Page 80 When you wake up you can access your sleep details via the Nightly Recharge watch face. Press OK to open the Nightly recharge status details and then scroll down to Sleep charge details with the DOWN button. Press OK to open the details. You can also stop the sleep tracking manually.
  • Page 81 How you sleep is always individual — instead of comparing your sleep stats to others, follow your own long-term sleeping patterns to get a full understanding of how you sleep. Sync your watch with the Flow app after waking up to see your last night’s sleep data in Polar Flow.
  • Page 82 The Sleep rhythm section provides a weekly view of your sleep time and sleep stages. To view your long-term sleep data with sleep stages in the Flow web service go to Progress, and choose the Sleep report tab. Sleep report gives you a long-term view to your sleep patterns. You can choose to view your sleep details for a 1-month, 3-month or 6-month period.
  • Page 83 ​ Learn more about the Polar Sleep Plus Stages in this in-depth guide.

  • Page 84: Serene™ Guided Breathing Exercise

    SERENE™ GUIDED BREATHING EXERCISE ​ ​ S erene™ is a guided deep breathing exercise that helps you relax your body and mind and manage stress. Serene guides you to breathe at a slow, regular rhythm – six breaths per minute, which is the optimal breathing rate for stress-relieving effects.

  • Page 85: Fitness Test With Wrist-Based Heart Rate

    The serenity zones are Amethyst, Sapphire and Diamond. The serenity zones tell you how well your heartbeat and breathing are in sync and how close you are to the optimal breathing rate of six breaths per minute. The higher the zone, the better the synchronization with the optimal rhythm.

  • Page 86: Before The Test

    Before the test Before starting the test, make sure your physical settings including training background are accurate in Settings > Physical settings. Wear your watch snugly on top of your wrist, at least a finger’s width up from the wrist bone. The heart rate sensor on the back of your watch must be in constant touch with your skin.

  • Page 87: Women

    Women Age / Years Very low Fair Moderate Good Very good Elite 20-24 < 27 27-31 32-36 37-41 42-46 47-51 > 51 25-29 < 26 26-30 31-35 36-40 41-44 45-49 > 49 30-34 < 25 25-29 30-33 34-37 38-42 43-46 >...
  • Page 88 You can start using the feature without any training history. However, FitSpark will work optimally after 7 days of use. The higher the fitness level is, the longer the durations of the training targets are. The most demanding strength targets are not available at low fitness levels. What type of exercises are included in the training categories? In cardio sessions you’re guided to train in different heart rate zones for different durations.

  • Page 89: During Training

    During training Your watch gives you guidance during training, which includes training information, time-based phases with heart rate zones for cardio targets and time-based phases with exercises for strength and supportive targets. Strength training and supportive training sessions are based on ready-made workout plans with exercise animations and real-time step-by-step guidance.

  • Page 90: Positioning Satellites

    You'll get a summary of your training session on your watch right after you've finished the session. You'll get a more detailed analysis in the Polar Flow app or in the Polar Flow web service. For cardio training targets you get a basic training result, which shows the phases of the session with heart rate data.

  • Page 91: Assisted Gps

    GPS + QZSS QZSS is a four-satellite regional time transfer system and a satellite-based augmentation system developed to enhance GPS in the Asia-Oceania regions, with a focus on Japan. ASSISTED GPS 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 92: Total Ascent And Descent For Planned Routes

    TOTAL ASCENT AND DESCENT FOR PLANNED ROUTES When starting a planned route you'll see the total ascent and descent on your route. As you go along the route the ascent/descent values will update and you'll always see the total ascent and descent still left on the route. You'll also see your current ascent/descent grade.

  • Page 93: Change Route On-The-Fly

    CHANGE ROUTE ON-THE-FLY Switch to a different route during your session. 1. Press BACK to pause your session, and press the LIGHT button to enter the quick menu. 2. Choose Routes, the watch then asks you Want to change your route?, choose Yes, and choose a route from the list.

  • Page 94: Strava Live Segments

    Strava Live Segments to your Polar Flow account. 3. Your Pacer Pro can have a maximum of 100 favorites at a time. Choose the segments you want to transfer to your Pacer Pro by clicking the selection boxes on the left of the Strava Live Segments list to move them to the sync list for your Pacer Pro on the right.
  • Page 95 When you approach a segment (200 meters or closer in cycling or 100 meters or closer in running) you’ll get an alert on your watch, and the distance remaining to the segment will be counted down. You can cancel the segment by pressing the back button on your watch.

  • Page 96: Hill Splitter

    1. Go to Sport Profiles, and choose edit on the sport profile you wish to add it to. 2. Choose Related to device 3. Choose Pacer Pro > Training views > Add new > Fullscreen > Hill Splitter and save. In the Flow mobile app: 1.

  • Page 97: Hill Splitter Summary

    Distance : The distance of the current segment (flat, uphill or downhill) Ascent/descent of current segment Speed Note that there is some delay when switching from a hill to flatland. This is to make sure that the hill is over. Even though the switch from a hill to flatland shown in the Hill Splitter training view is delayed, the end of the hill is marked correctly in the data, so when viewing your training summary in Flow web service or app it is shown correctly.

  • Page 98: Detailed Analysis In The Flow Web Service And App

    Number of uphills and downhills Total uphill and downhill distance DETAILED ANALYSIS IN THE FLOW WEB SERVICE AND APP View detailed data for each uphill, downhill and flat segment in the Flow web service after syncing your data to it after your session.

  • Page 100: Komoot

    KOMOOT Plan detailed routes on maps with komoot and transfer the routes to your watch for turn-by-turn route guidance on the go! Whether road cycling, hiking, bikepacking or mountain biking, komoot’s superior planning and navigation technology allows you to easily discover more of the great outdoors. Create a komoot account if you don't have one.

  • Page 101: Connect Your Komoot And Polar Flow Accounts

    For help using Komoot, see their support site at support.komoot.com/hc/en-us Komoot routes require 1 second GPS recording rate. It cannot be used with 1 minute or 2 minute recording rates. CONNECT YOUR KOMOOT AND POLAR FLOW ACCOUNTS First, make sure you have a polar Flow account and a komoot account. You can connect your komoot and Polar Flow accounts in the Polar Flow web service or in the Polar Flow app.

  • Page 102: Start A Session With A Komoot Route

    1. You can reorder the routes on the watch by tapping and holding (iOS)/ (Android) on the right and dragging the routes where you want them. 2. To add or remove a route, tap Add/remove again to access all your favorites. 3.

  • Page 103: Speed Zones

    Learn more about the Heart Rate Zones: What are Heart Rate Zones?. SPEED ZONES With the speed/pace zones you can easily monitor speed or pace during your session, and adjust your speed/pace to achieve the targeted training effect. The zones can be used to guide the efficiency of your training during sessions, and help you mix up your training with different training intensities for optimal effects.

  • Page 104: Cadence From The Wrist

    CADENCE FROM THE WRIST Cadence from the wrist gives you the option to get your running cadence without a separate stride sensor. Your cadence is measured with a built-in accelerometer from your wrist movements. Please note that when using a stride sensor cadence will always be measured with it.
  • Page 105 Learn more about energy sources...

  • Page 106: Swimming Metrics

    SWIMMING METRICS Swimming metrics help you analyze each swimming session, and follow your performance and progress in the long run. To get the most accurate information, make sure your have set which hand you wear your watch on. You can check that you’ve set which hand you wear your watch from the product settings in Flow.

  • Page 107: Measuring Heart Rate In Water

    water or very close to the water surface. External factors 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 swimming.

  • Page 108: Barometer

    Average heart rate Maximum heart rate Cardio Load Heart rate zones Calories Fat burn % of calories Average pace Maximum pace Stroke rate (how many strokes you take per minute) Average stroke rate Maximum stroke rate 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 109: Compass

    Sport Profiles and choose edit on the sport profile you wish to add it to. Then go to Related to device and choose Pacer Pro > Training views > Add new > Fullscreen > Compass and choose Save. Remember to sync the changes to your watch.

  • Page 110: Weather

    WEATHER The weather watch face brings the current day's hourly forecast, as well as tomorrow's 3-hour and the day after tomorrow's 6-hour forecast to your wrist. Other weather information provided includes wind speed, wind direction, humidity and the chance of rain. Weather information can only be found from the weather watch face.
  • Page 111 Location of forecast When updated last Refresh (shown if weather info needs to updated for example because your location has changed or if it's been a while since it was last updated) Current temperature Feels like Rain Wind speed Wind direction Humidity Hourly forecast Note that weather history including information on what the weather was during training sessions is not available.

  • Page 112: Sport Profiles

    Forecast low/high for each 6-hour period SPORT PROFILES Sport profiles are the sport choices you have on your watch. We have created 14 default sport profiles to your watch, but you can add new sport profiles to your use in the Polar Flow app or web service and sync them to your watch, and this way create a list of all your favorite sports.

  • Page 113: Do Not Disturb

    Do not disturb If you want to disable notifications and call alerts for a certain period of time, set do not disturb on. When it is on, you will not receive any notifications or call alerts during the time period you have set. On your watch go to Settings >...

  • Page 114: Hr Sensor Mode

    4. Choose Pacer Pro from the external device. 5. Accept pairing Pacer Pro with the external device. 6. You should be able to see your heart rate on both your watch and the external device. When you’re ready, just start your session from the external device.
  • Page 115 After setting on any of the power save settings, you'll see their effect on the estimated training time in pre-training mode. Note that the power save settings are set on for each session separately. The settings are not stored. Note that the temperature affects the estimated training time. When training in cold conditions the actual training time can be less than what is indicated when starting the session.

  • Page 116: Changeable Wristbands

    CHANGEABLE WRISTBANDS The changeable wristbands let you personalize your watch to match every situation and style so you can wear it all the time and make the best use of the 24/7 activity tracking, continuous heart rate measurement and sleep tracking. CHANGING THE WRISTBAND The wristband of your watch is quick and simple to change.

  • Page 117: Wristband Adapter

    WRISTBAND ADAPTER When using the wristband adapter Polar Pacer Pro is compatible with all standard 20 mm wristbands that have a spring bar. ATTACH ADAPTERS TO WATCH 1. Put the adapter into place, and then insert the pin into the pin hole on the adapter, and push it firmly into place. Make sure the knob on the pin is the right way around.

  • Page 118: Polar Verity Sense

    Although the Polar Precision Prime is the most accurate optical heart rate measurement technology there is and works pretty much anywhere, in sports where it's more challenging to keep the sensor stationary on your wrist or where you have pressure or movement in muscles or tendons near the sensor, the Polar 10 heart rate sensor gives you the best heart rate accuracy.

  • Page 119: Pairing Sensors With Your Watch

    Flow web service sport profile settings. The Training Load Pro feature uses the power data to calculate Muscle Load, so you will also get a Muscle Load value for your cycling sessions when using a separate cycling power sensor. Measuring your cycling power helps you to monitor and develop your cycling performance and pedaling technique. Unlike heart rate, power output is an absolute and objective value of effort.

  • Page 120: 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.

  • Page 121: Calibrate Cycling Power Sensor

    ETRTO Wheel size diameter (inches) Wheel size setting (mm) 32-622 700 x 32C 2126 42-622 700 x 40C 2189 47-622 700 x 47C 2220 Wheel sizes on the chart are advisory as wheel size depends on the wheel type and air pressure. Calibrate cycling power sensor You can calibrate the sensor from the quick menu.

  • Page 122: Polar Flow

    POLAR FLOW POLAR FLOW APP In the Polar Flow mobile app, you can see an instant visual interpretation of your training and activity data. You can also plan your training in the app. TRAINING DATA With the Polar Flow app, you can easily access the information of your past and planned training sessions and create new training targets.

  • Page 123: Polar Flow Web Service

    For more information and instructions on Flow app features, visit Polar Flow app product support page. POLAR FLOW WEB SERVICE In the Polar Flow web service, you can plan and analyze your training in detail and learn more about your performance. Set up and customize your watch to perfectly fit your training needs by adding sport profiles and editing their settings.

  • Page 124: Add A Sport Profile

    ADD A SPORT PROFILE In the Polar Flow mobile app: 1. Go to Sport profiles. 2. Tap the plus sign in the upper right corner. 3. Choose a sport from the list. Tap Done on Android app. The sport is added to your sport profiles list. In the Polar Flow web service: 1.
  • Page 125 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 Automatic lap (Can be set to duration or distance-based or turned off) Heart Rate Heart rate view (Beats per minute or % of maximum)

  • Page 126: Planning Your Training

    Automatic pause: To use Automatic pause during training, you need to have GPS set to High Accuracy or a Polar stride sensor in use. Your sessions pause automatically when you stop, and continue automatically when you start. Choose the GPS recording rate (Can be set off or to High accuracy, meaning that the GPS recording is on) When you're done with the sport profile settings, click Save.

  • Page 127: Create A Training Target In The Polar Flow Web Service

    4. Click Add to Diary to add the target to your Diary. Please note that Race Pace can only be synced with Grit X, Grit X Pro, Pacer, Pacer Pro, V800, Vantage M, Vantage M2, Vantage V and Vantage V2.

  • Page 128: Create A Target Based On A Favorite Training Target

    1. Choose Phased. 2. Add phases to your target. Click Duration to add a phase based on duration or click Distance to add a phase based on distance. Choose Name and Duration/Distance for each phase. 3. Tick the box Start next phase automatically for automatic change of phases. If left unchecked, you will have to change phases manually.

  • Page 129: Sync The Targets To Your Watch

    1. Hover your mouse over a date on the Diary. 2. Click +Add > Favorite target and then choose a target from the Favorites list. 3. 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.
  • Page 130 Komoot route is available only in Grit X, Grit X Pro, Pacer Pro and Vantage V2. Strava Live Segment is available in Grit X, Grit X Pro, M460, Pacer, Pacer Pro, V650, V800, Vantage V and Vantage V2. Quick target 1.

  • Page 131: Favorites

    1. Choose Phased target. 2. Add sport. 3. Give a name to the target. 4. Set the Time and Date for the target. 5. Tap the icon next to phase to edit phase settings. 6. Tap Create target to add the target to your Training diary. Sync your watch with Flow app to move the training targets to your watch.

  • Page 132: Edit A Favorite

    EDIT A FAVORITE 1. Click the favorites icon on the upper right corner next to your name. All your favorite training targets are shown. 2. Click the favorite you want to edit, then click Edit. 3. You can change the sport, the target name and add notes, as well as alter the training details of the target. For more information, see the chapter on planning your training.
  • Page 133 the desktop icon (Windows) or from the applications folder (Mac OS X). Every time a firmware update is available, FlowSync will notify you, and request you to install it. If you change settings in the Flow web service while your watch is plugged into your computer, press the synchronize button on FlowSync to transfer to the settings to your watch.

  • Page 134: Important Information

    IMPORTANT INFORMATION BATTERY At the end of the working life of the product Polar encourages you to minimize possible effects of waste on the environment and human health by following local waste disposal regulations and, where possible, utilizing separate collection of electronic devices. Do not dispose of this product as unsorted municipal waste. CHARGING THE BATTERY Before charging, please make sure there’s no moisture, dust or dirt on the charging contacts of your watch and cable.

  • Page 135: Charging During Training

    Charging appears on the display. 3. When the battery icon is full, the watch is fully charged. Don't leave the battery fully discharged for a long period of time or keep it fully charged all the time, because it may affect the battery life time. CHARGING DURING TRAINING Do not attempt to charge your watch during a training session with a portable charger such as a power bank.

  • Page 136: Caring For Your Watch

    CARING FOR YOUR WATCH Like any electronic device, your Polar watch should be kept clean and treated with care. The instructions below will help you fulfill the guarantee obligations, keep the device in peak condition and avoid any issues in charging or syncing. KEEP YOUR WATCH CLEAN Wash the watch under running water with a mild soap and water solution after each training session.

  • Page 137: Health And Training

    Disturbance may occur near electrical devices. Also WLAN base stations may cause interference when training with the training device. To avoid erratic reading or misbehavior, move away from possible sources of disturbance. Training equipment with electronic or electrical components such as LED displays, motors and electrical brakes may cause interfering stray signals.

  • Page 138: Warning - Keep Batteries Out Of Reach Of Children

    Your safety is important to us. The shape of the Polar stride sensor Bluetooth® Smart is designed to minimize 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 PACER PRO Battery type: 265 mAh Li-pol rechargeable battery Operating time: Battery life up to 35 h in training mode (GPS and wrist-based heart rate) or up to 7 days in watch mode with continuous heart rate tracking.

  • Page 139: Polar Flowsync Software

    These are values that are achieved in open area satellite conditions when there are no apartment buildings or trees blocking the satellite view. In urban or forest areas these values are achievable but may sometimes vary. GNSS recording rate 1 second (can be changed to 1 minute or 2 minutes in power save settings) Altitude resolution:...

  • Page 140: Regulatory Information

    In the watch industry, water resistance is generally indicated as meters, which means the static water pressure of that depth. Polar uses this same indication system. Water resistance of Polar products is tested according to International Standard ISO 22810 or IEC60529. Every Polar device that has water resistance indication is tested before the delivery to stand water pressure.

  • Page 141: Limited International Polar Guarantee

    Polar Electro Oy. The names and logos in this user manual or in the package of this product are trademarks of Polar Electro Oy. The names and logos marked with a ® symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy.

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