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Polar Electro Vantage V3 User Manual

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USER MANUAL

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  • Page 1 USER MANUAL...

  • Page 2: Table Of Contents

    CONTENTS Contents Polar Vantage V3 User Manual Introduction Take full advantage of your Polar Vantage V3 Polar Flow App Polar Flow web service Get started Setting up your watch Option A: Set up with a phone and Polar Flow app...
  • Page 3 About your watch Choose views Watch face settings Layout Hands and background Color theme Widgets Time & Date Time Date Date format First day of week Physical settings Weight Height Date of birth Training background Activity goal Preferred sleep time Maximum heart rate Resting heart rate VO2max...
  • Page 4 Features 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 Long term analysis in the Flow app and web service Recovery Pro Get started with Recovery Pro View your Recovery feedback...
  • Page 5 Manual carbs reminder Drink reminder 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 Long-term analysis Smart Calories...
  • Page 6 Start a session with Strava Live Segments Wrist ECG measurement Performing the test ECG test results in the Polar Flow app SpO2 measurement Measuring SpO2 SpO2 measurements in the Polar Flow app Heart Rate Zones Speed Zones Speed zones settings Training target with speed zones During training After training...
  • Page 7 Interference During Training Health and training Warning - Keep batteries out of reach of children How to use your Polar product securely Technical specification Polar Vantage V3 Polar FlowSync Software Polar Flow mobile application compatibility Water resistance of Polar products Regulatory information...

  • Page 8: Polar Vantage V3 User Manual

    – all you need is your watch. Vantage V3 provides a full analysis of your body’s recovery overnight and a forecast of your energy and alertness for the day ahead.

  • Page 9: Take Full Advantage Of Your Polar Vantage V3

      Polar Vantage V3 supports over 150 different sports. Add your favorite sports to your watch in Polar Flow. We are continuously developing our products for a better user experience. To keep your watch up to date...

  • Page 10: Get Started

    Polar Flow. It’s important that you do the setup later via option A or B to get the latest firmware updates to your Vantage V3. In Flow you can also see a detailed analysis of your training, activity and sleep data.

  • Page 11: 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 a flawless update operation, and then accept the update. OPTION B: SET UP WITH YOUR COMPUTER  1. Go to flow.polar.com/start and download and then install the Polar FlowSync data transfer software onto your computer.

  • Page 12: Time View And Menu

    TIME VIEW AND MENU LIGHT / ECG BACK UP/DOWN Illuminate the display Enter the menu Confirm the selection Change the watch face shown on the display in time view Press and hold to lock Return to the previous buttons and touch level Press and hold to enter Move through selection...

  • Page 13: View Notifications

    VIEWS Swipe left or right from the watch face to access Polar Vantage V3 views. In the views, you'll have a variety of timely and relevant data ready at your fingertips. Scroll through the views by swiping left or right and open a more detailed view by tapping the display.

  • Page 14: Menu

    MENU Enter the menu by pressing the button and browse through the menu by swiping up or down. Confirm selections by tapping the display, and return with the button. Start training From here you can start your training sessions. Tap the display or press OK to enter the pre- training mode, then browse to the sport profile you want to use.
  • Page 15 Timers Timers you'll find an alarm, a stopwatch and a 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, tap the top half of the display.
  • Page 16 Tests Orthostatic test You can take the Orthostatic test, view your latest results compared to your average and reset the test period. Orthostatic test for detailed instructions. Leg recovery test The Leg Recovery Test tells you whether your legs are ready for high intensity training in just a couple of minutes without any specialist equipment –...

  • Page 17: Backlight And Display Settings

    Settings You can edit the following settings on your watch:   General settings   Choose views   Watch face   Time & Date   Physical settings For more information, see Settings. In addition to the settings available on your watch, you can edit Sport Profiles in the Polar Flow web service and app.

  • Page 18: Pairing A Phone With Your Watch

    Android users: If you have several Flow app compatible Polar devices in use, make sure you have chosen Vantage V3 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 V3.

  • Page 19: With Phone Or Tablet

    You won't lose any data due to the firmware update. Before the update begins, the data from your watch is synced to the Flow web service. WITH PHONE OR TABLET You can update the firmware with your phone if you're using the Polar Flow mobile app to sync your training and activity data.

  • Page 20: 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 21: Flight Mode

    be enabled for Nightly Recharge to function. Choose Night-time only. If you choose Night-time only, set heart rate tracking to begin at the earliest time you might go to bed. 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.

  • Page 22: Positioning Satellites

    CHOOSE VIEWS The Polar Vantage V3 views provide you with a variety of timely and relevant data. You can access the views by swiping left or right on the watch face or using the UP and DOWN buttons. You can swipe left or right, or scroll through the watch faces with the UP and DOWN buttons and open more details by pressing the display or with the OK button.
  • Page 23 Daily activity View your progress towards your daily activity goal and steps you've taken so far. Your progress towards your daily activity goal is shown as a percentage and visualized with a circle that fills up as you are active. The amount and type of body movements are registered and turned into an estimation of steps.
  • Page 24 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. Tap the display to open more details. You’ll see distance, training sessions, total calories and time spent in each heart rate zone. To view more information about a single session, browse to the session you want to view and tap the display to open the summary.
  • Page 25 Nightly Recharge When you wake up you can see your Nightly Recharge status. Nightly Recharge status tells you how restorative your last night was. Nightly Recharge combines information on how well your autonomic nervous system (ANS) calmed down during the early hours of your sleep ( charge) and how well you slept ( sleep charge).
  • Page 26 Nightly skin temperature When your watch detects that you have woken up, it compares the skin temperature measured during sleep with your 28-day average, and shows the variation to that average. When you open the details, you'll see a graph showing the skin temperature measurements for the last 7 nights. For more information, see Nightly skin temperature.
  • Page 27 FitSpark training guide Your watch suggests the most suitable training targets for you based on your training history, fitness level and current recovery status. Tap the display to see all the suggested training targets. Tap one of the suggested training targets to see detailed information about the training target.
  • Page 28 Sunrise & sunset Check when the sun rises, sun sets and the length of day for your current location. Tap the display to see more details.   Sunset - dusk   Dawn - sunrise   Length of day Sunrise & sunset data is automatically updated via the Flow app if you've paired your watch with it.

  • Page 29: Watch Face Settings

    Music controls Control music and media playing on your phone with your watch from the Music controls view. For more information, see Music controls.   WATCH FACE SETTINGS Choose the watch face style and the information that appears on the watch face. Swipe up or down to view the options and confirm your choices by tapping .
  • Page 30 Activity widget shows your progress towards your daily activity goal as a percentage. Your daily activity goal is also visualized with a circle that fills up as you are active. By tapping the widget, you can quickly access the Daily activity view.

  • Page 31: Time & Date

    TIME & DATE TIME Set the time format: 24 h h.Then set the time of day. When syncing with the Flow app and web service, the time of day is automatically updated from the service. DATE Set the date. DATE FORMAT Also set the Date format, you can choose...

  • Page 32: Date Of Birth

    DATE OF BIRTH Set your birthday. The order in which the date settings are depends on which time and date format you have chosen (24h: day - month - year/12h: month - day - year). Select Male or Female. TRAINING BACKGROUND Training background is an assessment of your long-term physical activity level.

  • Page 33: Resting Heart Rate

    is used to estimate energy expenditure. HR is the highest number of heartbeats per minute during maximum physical exertion.The most accurate method for determining your individual HR is to perform a maximal exercise stress test in a laboratory. HR is also crucial when determining training intensity. It is individual and depends on age and hereditary factors.

  • Page 34: Quick Settings

    QUICK SETTINGS Quick settings menu Swipe down from the top of the display in time view to pull down the Quick settings menu. Swipe left or right to browse and tap to choose a feature. to customize what features you want to see in the quick settings menu. Choose from Screen lock, Alarm, Countdown...

  • Page 35: To Reset The Watch To Factory Settings

    TO RESET THE WATCH TO FACTORY SETTINGS If restarting your watch didn't help, you can reset the watch back to factory settings. Note that resetting the watch back to factory settings empties all personal data and settings from the watch, and you will need to set it up again for your personal use.

  • Page 36: Training

    TRAINING WRIST-BASED HEART RATE MEASUREMENT Polar Vantage V3 comes with GEN-4 optical heart rate tracking, powered by Polar Elixir™ biosensing technology. The latest generation of optical heart rate tracking reduces motion errors and provides better power efficiency. It tracks your heart rate accurately even in the most demanding conditions and training sessions.

  • Page 37: 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. Every once in a while it’s a good idea to let your wrist have a breather, especially if you have sensitive skin.

  • Page 38: 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 watch has found your heart rate when your heart rate is shown. When you're wearing a Polar heart rate sensor that's paired with your watch, the watch automatically uses the connected sensor to measure your heart rate during training sessions.

  • Page 39: 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 40 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. Tap Pool length 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 41 Interval timer: You can set time and/or distance based interval timers to precisely time work and recovery phases in your interval training sessions. To add interval 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 Interval timer...

  • Page 42: During Training

    DURING TRAINING BROWSE THE TRAINING VIEWS During training you can browse through the training views by swiping the display left or right. Note that the available training views and the information you see on the training views depend on the sport you've chosen and on any edits you've done to the chosen sport profile.

  • Page 43: Set Display Always On

    Heart rate graph and your current heart rate Average heart rate Maximum heart rate Power graph and your current power Average power Maximum power Time of day Duration Music controls For more information, see Music controls. SET DISPLAY ALWAYS ON You can find the Display always on setting from the quick menu when the session is paused.

  • Page 44: 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 45: Lock A Heart Rate, Speed Or Power Zone

    LOCK A HEART RATE, SPEED OR POWER ZONE With the ZoneLock feature you can lock the zone you’re currently in based on heart rate, speed/pace or power, and make sure you stay in the chosen zone during training without having to check your watch. If you go outside the locked zone during training, your watch notifies you with a vibration.

  • Page 46: Switch Sport During A Multisport Session

    Automatic laps can be taken based on distance, duration, or location. You can turn the automatic lap function on in the sport profile settings in the Polar Flow app or web service. If you choose distance, set the distance after which each lap is taken.

  • Page 47: View Training Target Information

    If your chose automatic phase change, the phase will change automatically when you have finished a phase. The watch notifies you by vibrating when the phase changes. Note that when setting very short phases (under 10 seconds) you will not get a vibration alarm when the phase is over.
  • Page 48 Heart rate zones  Training time spent in different heart rate zones Energy used Energy used during the session Carbs Protein For more information, see Energy Sources Pace/Speed Average and maximum pace/speed of the session Running Index: Your running performance class and numerical value. Find out more from chapter Running Index.
  • Page 49 Power Average power Maximum power Muscle load Power zones Training time spent in different power zones Running power is measured from the wrist when using a running type sport profile and GPS is available. Cycling power is shown when using a cycling type sport profile and you have an external cycling power sensor in use.

  • Page 50: Training Data In The Polar Flow App

    Laps/Automatic laps The number of laps, your best lap and average duration of laps. You can scroll through the following details by pressing OK:   Duration of each lap (the best lap is highlighted in yellow)   Distance of each lap  ...

  • Page 51: Training Data In The Polar Flow Web Service

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

  • Page 52: Features

    FEATURES SMART COACHING Whether it’s balancing training and recovery, 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 53: Muscle Load

    Rate your session in the Flow mobile app to get your Perceived Load for the session. You can choose from a scale from 1-10, in which 1 is very, very easy and 10 is maximum effort. Muscle Load Muscle Load tells you how much your muscles were strained during your training session. Muscle Load helps you quantify your training load in high-intensity training sessions, such as short intervals, sprints and hill sessions, when your heart rate doesn’t have enough time to react to the changes in the intensity.

  • Page 54: Cardio Load Status

    Strain shows you how much you have strained yourself with training lately. It shows your average daily load from the past 7 days. Tolerance describes how prepared you are to endure cardio training. It shows your average daily load from the past 28 days.
  • Page 55 To view your Cardio load status and Cardio load buildup in the Flow web service, go to Progress > Cardio Load report.

  • Page 56: Recovery Pro

    Cardio load status Overreaching (Load much higher than usual):  Productive (Load slowly increasing) Maintaining (Load slightly lower than usual) Detraining (Load way lower than usual) 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 57: Get Started With Recovery Pro

    Recovery Pro combines your measured and subjective long-term recovery data with your long-term training load (Cardio Load) to monitor the balance between training and recovery. In addition to training-induced factors affecting your recovery, Recovery Pro also takes into account other factors such as poor sleep and mental stress with subjective recovery questions asking about your muscle soreness, how strained you feel and how you slept.

  • Page 58: View Your Recovery Feedback

    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. Ideally, they should be answered about 30 minutes after waking up. The questions are designed to help establish if anything is affecting your recovery. Some examples of factors affecting recovery are excessive muscle fatigue, mental pressure or maybe just a bad night’s sleep.

  • Page 59: Orthostatic Test

    to your individual normal values from the past four weeks   Your training history (Cardio Load status) A disclaimer if we don’t have enough data yet to give you accurate feedback. The more you use this feature the more accurate recovery feedback you’ll get. ORTHOSTATIC TEST The Orthostatic test is a generally used tool for monitoring the balance between training and recovery.
  • Page 60   The first part of the test lasts for two minutes. Try to keep as still as possible.   After two minutes, you'll be notified to stand up. Stand up and remain standing for another two minutes until the watch beeps again, and the test is finished. You can interrupt the test in any phase by pressing BACK.

  • Page 61: Orthostatic Test With Recovery Pro

    When you’ve performed at least two Orthostatic tests during 28-day period, you’ll get feedback on your cardio system’s recovery on your watch after the test. After performing at least four tests in a 28-day period your latest Orthostatic test result is compared to your individual normal heart rate variability (RMMS) range.
  • Page 62 account your subjective recovery, as well as your long-term training history.

  • Page 63: 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 64: 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)  ...

  • Page 65: Leg Recovery Test

    LEG RECOVERY TEST The Leg Recovery Test helps you see how your leg muscles have recovered from training, and also how your explosive strength is developing. You can use it to check if you’re ready for speed and strength training. It's a widely-used, easy and safe test you can take anywhere, with no other equipment needed apart from your Polar watch.

  • Page 66: Test Results

    When you're ready to start go to Tests > Leg recovery test, and choose Start. You need to perform three jumps. Repeatability is key with this test, so make sure you perform the test each time with the same correct technique.  1.

  • Page 67: Detailed Analysis In The Flow Web Service And App

    performed an Orthostatic test and finally if you're using Nightly Recharge. If any of these features spot anything affecting the recovery of your cardio system it'll be taken into account in your feedback. Detailed analysis in the Flow web service and app Remember to sync your test result to Polar Flow.

  • Page 68: Performing The Test

    Performing the test Before taking the test, read the Health and Training section in this user manual or in the Important information sheet that came in the product package. The test is very demanding so do not take the test if you do not feel recovered from training.

  • Page 69: Detailed Analysis In The Flow Web Service And App

    weight ratio is. This reflects your aerobic fitness. We use a simplified, 8-tiered result table ranging from untrained to world-class when giving you feedback based on your power-to-weight ratio. In your first test, the result is compared with other cyclists of the same sex as you. When you repeat the test, the result is compared to your previous test results and test feedback is also based on them.

  • Page 70: 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 71: Performing The Test

    The idea of the test is to run at a steadily increasing speed, following the given target speed as precisely as possible. To complete the test successfully you have to run for at least six minutes and reach at least 85 % or your maximum heart rate.

  • Page 72: Test Results

    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. Your test is considered submaximal, if your effort wasn't maximal but you reached at least 85 % of your maximum heart rate.

  • Page 73: Detailed Analysis In The Flow Web Service And App

    Your weight is used as one input in the Running Performance Test. Note that if you change your weight setting, it also affects the comparability of your test results. Detailed analysis in the Flow web service and app Remember to sync your test result to Polar Flow. To help long-term follow up, we’ve gathered all the test data in one place in the Polar Flow web service.

  • Page 74: Before The Test

    example, it helps in decreasing the risk of high blood pressure and your risk of cardiovascular diseases and stroke. If you want to improve your aerobic fitness it takes, on average, six weeks of regular training to see a noticeable change in your fitness test result.

  • Page 75: Fitness Level Classes

    Fitness level classes 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 >...

  • Page 76: 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 77  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 78: 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 79: For Sleep

      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 80: 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.
  • Page 81 When you wake up you can access your sleep details via the Nightly Recharge view. Navigate to the Nightly Recharge view by swiping left or right from the watch face. Tap Sleep charge to see more details. The sleep charge details view displays the following information:  1.
  • Page 82 ​ The six components of the sleep score are grouped under three themes: amount (sleep time), solidity (long interruptions, continuity and actual sleep) and regeneration (REM sleep and deep sleep). Each bar in the graph represents the score for each component. Sleep score is the average of these scores. By choosing the weekly view you can see how your sleep score and sleep quality (solidity and regeneration themes) vary during the week.
  • Page 83 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 84: Sleepwise™ Guide To Daytime Alertness

    SLEEPWISE™ GUIDE TO DAYTIME ALERTNESS Polar SleepWise™ helps you grasp how sleep contributes to your daytime alertness level and readiness to perform. In addition to the amount and quality of your recent sleep, we also take the effect of sleep rhythm into account. SleepWise shows how your recent sleep boosts your daytime alertness and readiness to perform.
  • Page 85 This could be the case, for example, when you go back to work after a break – be it a longer vacation or just a weekend break. Daily Boost from sleep on Polar Vantage V3 When your watch detects that you've woken up, it will show your Boost from sleep forecasts on the Boost from sleep view.
  • Page 86 You can also stop the sleep tracking manually if you watch has not yet summarized your sleep. Zzz is shown on the Boost from sleep view when your watch has detected a minimum of four hours of sleep. Already awake? appears if you tap the display.
  • Page 87 Boost from sleep graph shows how your sleep has affected your days lately. Based on this, you can consider making changes to your sleep schedule. Sleep & Internal rhythm graph shows how much your actual sleep rhythm deviates from your body's internal circadian rhythm.

  • Page 88: Nightly Skin Temperature

    you've ended up staying up late, you should rather compensate that with a nice early afternoon nap instead of sleeping in. Scientific background Polar SleepWise feature utilizes sleep tracking and biomathematical modeling for predicting daytime alertness based on how one has slept recently. To predict how sleep boosts one’s alertness, Polar model evaluates sleep amount, quality, and timing against personal sleep need and one’s body’s internal circadian rhythm.
  • Page 89 swiping left or right from the watch face. You can also stop the sleep tracking manually if you watch has not yet summarized your sleep. Zzz... is shown on the Nightly skin temperature view when your watch has detected a minimum of four hours of sleep.

  • Page 90: Fitspark™ Daily Training Guide

    FITSPARK™ DAILY TRAINING GUIDE The FitSpark™ training guide offers ready-made daily on-demand workouts available easily right on your watch. The workouts are built to match your fitness level, training history and your recovery and readiness, based on your Nightly Recharge status from the previous night.

  • Page 91: During Training

    Tap the display to see the suggested workouts. The most suitable workout for you based on your training history and fitness level is shown first. Swipe up to see other optional workout suggestions. Tap the suggested workout to see a detailed breakdown of the workout. Swipe up to see the exercises included in the workout (strength and supportive workouts) and tap the individual exercise to see detailed instructions on how to perform the exercise.

  • Page 92: Work-Rest Guide Based On Your Heart Rate

    Backlight always on during training: Swipe down from the top of the display to pull down the Quick settings menu. Tap the Backlight icon to select Always on or Automatic. With always on the watch display will be illuminated throughout your training session. The backlight setting will default back to automatic after you finish your training session.

  • Page 93: Training With Work-Rest Guide

    To use the Work-rest guide feature during training sessions you need to have the Work-rest guide training view added to the sport profile you wish to use it in. By default, the Work-rest guide training view is on in following sport profiles: Strength Training, Circuit Training, High-intensity interval training, Functional training, Bootcamp and Kettlebell.
  • Page 94 Especially in strength training, when you are performing activities that cause extreme pressure on your wrists, such as weightlifting or pull-ups, your heart rate may be harder to detect with sufficient accuracy from the wrist. For this reason, we recommend using a Polar H10 heart rate sensor or a Polar Verity Sense optical heart rate sensor to ensure accurate heart rate measurement, and optimal function of the Work-rest guide feature.

  • Page 95: 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 96: Fuelwise

    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 97: Smart Carbs Reminder

    Smart carbs reminder When using the smart carbs reminder, set the estimated session duration and intensity, and we'll estimate the amount of carbs you'll need for refueling during your session. When estimating your carbohydrate need for refueling we take your training background and physical settings including age, gender, height, weight, maximum heart rate, resting heart rate, VO2max, aerobic heart rate threshold and anaerobic heart rate threshold into account.

  • Page 98: Drink Reminder

    Take carbs! is shown on the display including vibration and sound when it's time to take some carbs. Drink reminder A time-based reminder that helps you stay hydrated by reminding you to drink. Can be set to remind you in 5 to 60- minute intervals.
  • Page 99   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  ...

  • Page 100: 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 101: Start A Running Target

     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. The sessions are synced to your device as training targets.

  • Page 102: 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 103: Smart Calories

    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) 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 4:37:00 2300 0:27:50 0:57:30 2:08:00...
  • Page 104 need to have trained at least a total of 10 minutes in the heart rate zones. Training Benefit feedback is based on heart rate zones. It reads into how much time you spend and how many calories you burn in each zone. The descriptions of different training benefit options are listed in the table below Feedback Benefit...

  • Page 105: Continuous Heart Rate

    Feedback Benefit Recovery training Very nice session for your recovery. Light exercise like this allows your body to adapt to your training. CONTINUOUS HEART RATE The Continuous heart rate feature measures your heart rate around the clock. It enables a more accurate measurement of daily calorie consumption and your overall activity because also physical activities with very little wrist movement, such as cycling, can now be tracked.

  • Page 106: 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 107: Inactivity Alert

    View your progress towards your daily activity goal and steps you've taken so far. Your progress towards your daily activity goal is shown as a percentage and visualized with a circle that fills up as you are active. The amount and type of body movements are registered and turned into an estimation of steps.

  • Page 108: 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 109: Navigation

    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 110: Download And Transfer Maps To Your Watch

      Pan and zoom: Activate the pan and zoom mode. Use the UP (+) and DOWN (-) buttons to adjust the view, and pan by swiping. Press OK to accept the new zoom level and exit the pan and zoom mode. Your location on the map is centered automatically. Note that if you exit the pan and zoom mode by pressing BACK, the map view will return to the previous zoom level.
  • Page 111   Detailed maps (Countries and regions) show for example smaller trails and contour lines.   Basic maps (Continents and large areas) show for example main roads and tracks. Basic maps of North America and Europe are pre-installed on your watch. When you click on a region on the map, you will see the size of the map and when it was last updated.

  • Page 112: Transfer The Downloaded Map File To Your Watch

    2. Transfer the downloaded map file to your watch How to transfer map files to your watch on Windows Plug your watch into your computer with the custom cable that came in the box. Make sure that the cable snaps into place.
  • Page 113 You can delete unnecessary maps from the storage folder when the watch is connected to your computer. Click on the map file with the right mouse button and choose Delete. How to transfer map files to your watch on Mac To transfer map files to your watch, you need to install Android File Transfer (https://www.android.com/filetransfer/) on your Mac.

  • Page 114: Add The Map Navigation View To A Sport Profile

     2. Choose Related to device.  3. Choose Vantage V3 > Training views > Add new > Fullscreen > Map navigation and save. In the Flow mobile app:  1. Go to the main menu, and choose Sport profiles.

  • Page 115: Zoom

    Note that GPS must be set on for the sport profile to be able to use these features. Track back (Go back via the same route) To set track back on from the Map navigation view:  1. Browse to the Map navigation view and press OK.

  • Page 116: Komoot

      To get back to the starting point, always turn in the direction of the arrow.   Your watch also shows the bearing and the direct distance (beeline) between you and the starting point. When in unfamiliar surroundings, always keep a map at hand in case the watch loses the satellite signal or the battery runs out.
  • Page 117 In the Flow app, go to Devices menu and onto the device page. Scroll down the page and tap Add/remove to see your current favorites on the watch.  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.

  • Page 118: Start A Session With A Komoot Route

    Start a session with a komoot route  1. In pre-training mode, press the LIGHT button or tap to enter the quick menu.  2. Choose Routes from the list, and pick the komoot route you want to do. The closest route is shown first.  3.

  • Page 119: 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 120: Compass

    Sport Profiles > Choose edit on the sport profile you wish to add it to > go to Related to device and Choose Vantage V3 > Training views > Add new > Fullscreen > Compass and choose save. Remember to sync the changes to your watch.

  • Page 121: Race Pace

    RACE PACE The race pace feature helps you to 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 122: Add The Hill Splitter View To A Sport Profile

     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 Vantage V3 > Training views > Add new > Fullscreen > Hill Splitter and save. In the Flow mobile app:  1.

  • Page 123: Hill Splitter Summary

      Distance : The distance of the current segment (flat, uphill or downhill)   Ascent/descent of current segment   Average speed   Hill number HILL SPLITTER SUMMARY After your session, you'll see the following information in the training summary:   Number of uphills and downhills  ...

  • Page 125: Strava Live Segments

    Note that you need to have a Strava Summit Analysis pack to use the Strava Live Segments feature on your Polar Vantage V3. Once you have activated Strava Live Segments and exported segments to your Flow account and synced...

  • Page 126: Connect Your Strava And Polar Flow Accounts

    Strava Live Segments to your Polar Flow account.  3. Your Vantage V3 can have a maximum of 100 favorites at a time. Choose the segments you want to transfer to your Vantage V3 by clicking the selection boxes on the left of the Strava Live Segments list to move them to the sync list for your Vantage V3 on the right.

  • Page 127: Wrist Ecg Measurement

    WRIST ECG MEASUREMENT Vantage V3 has a wrist ECG sensor that enables electrocardiogram (ECG) signal recording using your watch. The wrist ECG sensor records the timing and strength of electrical signals generated by your heart using two electrodes, one of which is on the top left button and the other on the back of the watch.

  • Page 128: Ecg Test Results In The Polar Flow App

     1. Wear your watch snugly on top of your wrist, just behind the wrist bone. On your watch, choose Tests > > Measure now.  2. Keep your arms relaxed in an open position on a table or in your lap. Cover the top left button (LIGHT) with the index finger of your opposite hand.

  • Page 129: Spo2 Measurement

    In the detailed test result view, you will see the following results in addition to the results displayed on the watch:   PAT at relaxation PAT at contraction: Pulse arrival time (PAT) refers to the time it takes for the pressure wave generated by your heartbeat to reach your wrist.

  • Page 130: Measuring Spo2

    MEASURING SPO2 For accurate measurement, we advise you to wear the watch at least ten minutes before the measurement. Make sure your hand is not cold and you're wearing your watch snugly. Keep your body still during the measurement. If you perform the measurement after training, it is recommended to rest for at least ten minutes before starting the measurement to allow your body to return to its normal state.

  • Page 131: Heart Rate Zones

    HEART RATE ZONES The range between 50% and 100% of your maximum heart rate is divided into five heart rate zones. By keeping your heart rate within a certain heart rate zone you can easily control the intensity level of your workout. Each heart rate zone carries its own main benefits, and understanding these benefits will help you achieve the effect you want from your workout.

  • Page 132: Training Target With Speed Zones

    TRAINING TARGET WITH SPEED ZONES You can create training targets based on speed/pace zones. After synchronizing the targets via FlowSync, you’ll receive guidance from your training device during training. DURING TRAINING During your training you can view which zone you are currently training in and the time spent in each zone. AFTER TRAINING In the training summary on your watch, you'll see an overview of the time spent in each speed zone.

  • Page 133: Pool Length Setting

    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 134: During Your Swim

    Do not start the training session recording until you are in the pool, however, do avoid pushing the buttons under water.  3. Press START to begin training recording. DURING YOUR SWIM You can customize what is shown on the display in the sport profiles section in the Flow web service. The default training views in the swimming sport profiles the following information:  ...

  • Page 135: Barometer

    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 136 View the current day's hourly forecast. Tap the display to view more detailed weather information, including the following:   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)  ...

  • Page 137: Power Save Settings

    POWER SAVE SETTINGS The power save settings allow you to extend your training time by changing the GPS recording rate or setting wrist- based heart rate off. These settings let you optimize battery usage and get more training time for extra long sessions or when the battery is running low.

  • Page 138: Detailed Analysis In The Flow Mobile App

    You can set the voice guidance feature on in the Flow app device settings. In the Flow app, go to Devices and choose Polar Vantage V3 if you have more than one Polar device. Scroll down to Voice guidance, tap it open and turn the feature on.

  • Page 139: Phone Notifications

    Note that in addition to the information you choose from the above options, you will receive audio feedback when   you start, pause, continue or stop the training session and when you receive a training summary   real-time connection between phone and watch is lost/recovered  ...

  • Page 140: View Notifications

    On your watch go to Settings > General settings > Do not disturb. Choose Off, On (22.00 - 7.00), and the period when do not disturb is on. Choose when it Starts at Ends VIEW NOTIFICATIONS When not training, whenever you receive a notification your watch will vibrate and a red dot will appear at the bottom of the display.

  • Page 141: Music Controls

    MUSIC CONTROLS Control music and media playing on your phone with your watch during training sessions as well as from the Music controls view when not training. Music controls are available for iOS and Android phones. To use the music controls you need to have the Flow app running on your phone, and it also needs to be paired with your watch.

  • Page 142: Stop Sharing Hr

    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. The Vantage V3 is compatible with standard 22mm wristbands - no adapters needed. You can choose your favorite wristband from Polar’s selection...

  • Page 143: Compatible Sensors

    COMPATIBLE SENSORS Enhance your training experience, and achieve a more complete understanding of your performance with compatible Bluetooth® sensors. In addition to a number of Polar sensors your watch is fully compatible with several third-party sensors. View a full list of compatible Polar sensors and accessories View compatible third-party sensors Before taking a new sensor into use, it has to be paired with your watch.

  • Page 144: Polar H9 Heart Rate Sensor

    heart rate accuracy. The Polar H10 heart rate sensor is more responsive to rapidly increasing or decreasing heart rate, so it’s the ideal option also for interval type of training with quick sprints. The Polar H10 heart rate sensor has an internal memory that allows you to record one training session with it without a connected training device or a mobile training app close by.

  • Page 145: Pairing Sensors With Your Watch

    PAIRING SENSORS WITH YOUR WATCH Pair a heart rate sensor with your watch When you're wearing a Polar heart rate sensor that's paired with your watch, the watch does not measure heart rate from the wrist.  1. Wear the moistened heart rate sensor.  2.

  • Page 146: Pair A Cycling Sensor With Your Watch

    Pair a cycling sensor with your watch Before pairing a cadence sensor, speed sensor or a third-party power sensor, make sure they have been correctly installed. For more information on installing the sensors see their user manuals. 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.

  • Page 147: Calibrate Cycling Power Sensor

    ETRTO Wheel size diameter (inches) Wheel size setting (mm) 25-622 700 x 25C 2080 28-622 700 x 28 2101 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 148: 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 149: 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 150: 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.  ...
  • Page 151   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 152: 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. When you're done with the sport profile settings, click Save.

  • Page 153: Create A Training Target In The Polar Flow Web Service

    CREATE A TRAINING TARGET IN THE POLAR FLOW WEB SERVICE Note that the training targets need to be synced to your watch with FlowSync or via Flow app before you can use them. Your watch will guide you towards completing your target during training. To create a training target in the Polar Flow web service:  1.

  • Page 154: 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 155: 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 156 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 157: 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 158: 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 159 To sync data with the Flow web service you need the FlowSync software. Go to flow.polar.com/start, and download and install it before trying to sync.  1. Plug your watch to your computer. Make sure FlowSync software is running.  2. The FlowSync window opens on your computer, and the syncing starts.  3.

  • Page 160: Important Information

    IMPORTANT INFORMATION BATTERY Your watch has an internal, rechargeable battery. Rechargeable batteries have a limited lifespan, which depends on several factors, including battery technology, operating temperatures, charging habits, and how the watch is used and cared for. You can maximize the battery lifespan by keeping your watch in good condition and charging and storing it according to the instructions below.

  • Page 161: Charging During Training

     1. To 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.  2. Charging appears on the display. Please note that if the battery is completely empty, it may take several minutes for the charging animation to appear on the display.

  • Page 162: Battery Notifications

    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 163: Precautions

    For contact information and all Polar Service Center addresses, visit support.polar.com and country-specific websites. PRECAUTIONS Polar products (training devices, activity trackers and accessories) are designed to indicate the level of physiological strain and recovery during and after exercise session. The Polar training devices and activity trackers measure heart rate and/or tell your activity.

  • Page 164: Warning - Keep Batteries Out Of Reach Of Children

    or if you experience any unusual sensations while using Polar products, please consult your physician or contact the implanted electronic device manufacturer to determine safety in your case. If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product, check the listed materials in Technical Specifications.

  • Page 165: Technical Specification

    Polar Flow web service if it is not your private computer. Any security issues can be reported to security(a)polar.com or to Polar Customer Care. TECHNICAL SPECIFICATION POLAR VANTAGE V3 Model: 5P Battery type: 488 mAh Li-pol rechargeable battery Operating time: In watch mode: up to 8 days in watch mode with Continuous heart rate tracking and phone notifications turned on.

  • Page 166: Polar Flowsync Software

    Ascent/Descent resolution: Maximum altitude: 9000 m / 29525 ft Heart rate measuring range: 15-240 bpm Current speed display range: 0-399 km/h 247.9 mph Water resistance: 50 m (suitable for swimming) Display AMOLED 1.39" 454x454   Uses wireless Bluetooth® technology. The radio equipment operates 2.402 - 2.480 GHz ISM frequency band(s) and 5 mW maximum power. The Polar Elixir biosensing technology uses a very small, safe amount of electric current on the skin to measure the contact of the device to your wrist to enhance accuracy.

  • Page 167: Regulatory Information

    LIMITED INTERNATIONAL POLAR GUARANTEE   Polar Electro Oy issues a limited international guarantee for Polar products. For products which have been sold in the USA or Canada, guarantee is issued by Polar Electro, Inc.   Polar Electro Oy/Polar Electro Inc. guarantees the original consumer/purchaser of the Polar product that the...

  • Page 168: Disclaimer

    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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