Polar Electro GRIT X PRO User Manual
  1. Manuals
  2. Brands
  3. Polar Electro Manuals
  4. Watch
  5. GRIT X PRO
  6. User manual

Polar Electro GRIT X PRO User Manual

Hide thumbs
Table of Contents

Advertisement

Quick Links

Download this manual
USER MANUAL

Advertisement

Table of Contents
loading
Need help?

Need help?

Do you have a question about the GRIT X PRO and is the answer not in the manual?

Questions and answers

Subscribe to Our Youtube Channel

Related Manuals for Polar Electro GRIT X PRO

Summary of Contents for Polar Electro GRIT X PRO

  • Page 1 USER MANUAL...

  • Page 2: Table Of Contents

    CONTENTS Contents Polar Grit X Pro User Manual Introduction Take full advantage of your Grit X 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 Quick settings menu Pairing a mobile device with your watch Delete a pairing Updating the firmware With phone or tablet With computer Settings General settings Pair and sync Bike settings Continuous HR tracking Recovery tracking Flight mode Backlight brightness Do not disturb Phone notifications Music controls Units...
  • Page 4 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 Display icons Restarting and resetting Restart the watch Reset the watch to factory settings Reset to factory settings from the watch Reset to factory settings via FlowSync software Training...
  • Page 5 Start a planned training session Start a Multisport Training Session Quick menu During training Browse the training views Set timers Interval Timer Countdown Timer Lock a Heart Rate, Speed or Power zone Lock a heart rate zone Lock a speed/pace zone Lock a power zone Mark a lap Switch Sport During a Multisport Session...
  • Page 6 Route Guidance Route and elevation profiles Total ascent and descent for planned routes Adding a route to your watch Start a training session with route guidance Zoom Change route on-the-fly Back to start Track back Use track back Zoom Race pace Strava Live Segments Connect your Strava and Polar Flow accounts Import Strava Segments to your Polar Flow account...
  • Page 7 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 FuelWise™...
  • Page 8 Leg Recovery 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 Polar Running Program Create a Polar Running Program Start a running target Follow your progress Running Index...
  • Page 9 Sleep charge details in Polar Flow For exercise For sleep For regulating energy levels Sleep Plus Stages™ sleep tracking Sleepwise™ Daily Boost from sleep Weekly sleep Scientific background Serene™ guided breathing exercise Fitness Test with wrist-based heart rate Before the test Performing the test Test results Performing the test...
  • Page 10 Speed Zones Speed zones settings Training target with speed zones During training After training Speed and distance from the wrist Cadence from the wrist Swimming Metrics Pool swimming Pool Length setting Open water swimming Measuring heart rate in water Start a swimming session During your Swim After your Swim Barometer...
  • Page 11 Do not disturb View notifications Music controls From the watch face During training Changeable wristbands Changing the wristband Compatible sensors Polar OH1 optical heart rate sensor Polar Verity Sense Polar H10 heart rate sensor Polar H9 heart rate sensor Polar Stride Sensor Bluetooth® Smart Polar Speed sensor Bluetooth®...
  • Page 12 Polar Flow Polar Flow App Training data Activity data Sleep data Sport profiles Image sharing Start using the Flow app Polar Flow Web Service Diary Reports Programs Sport profiles in Polar Flow Add a sport profile Edit a sport profile Planning your training Create a training plan with the Season Planner Create a training target in the Polar Flow web service...
  • Page 13 Interference During Training Health and training Warning - Keep batteries out of reach of children How to use your Polar product securely Technical specification Grit X Pro Polar FlowSync Software Polar Flow mobile application compatibility Water resistance of Polar products Regulatory information...

  • Page 14: Polar Grit X Pro User Manual

    INTRODUCTION Congratulations on your new Polar Grit X Pro! For those who like to train outdoors and think of the world as their playground, Polar Grit X Pro is designed to military-level standards with scratch-resistant sapphire glass and ultra-long battery life, providing ultimate durability for the most demanding situations.

  • Page 15: Take Full Advantage Of Your Grit Xpro

    Grit X Pro, and let turn-by turn guidance keep you on the right track. With FuelWise™ smart fueling assistant you'll learn how to refuel during your longer adventures. Training Load Pro™ helps you see how much you’ve been training lately and how your training sessions strain the different parts of your body so you can optimize your training.
  • Page 16 know about your achievements, find fellow exercisers and get motivation from your social train- ing communities. To help long-term follow up, we’ve gathered all the test data in one place in the Polar Flow web service. In the Tests- page you can see all the tests you’ve performed and com- pare their results.

  • Page 17: 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, just make sure to align the ledge on the cable with the slot on your watch (marked with red).

  • Page 18: Option A: Set Up With A Mobile Device And Polar Flow App

    On your watch: If you don't have a compatible mobile device and can't get to a com- puter with an internet connection right away, you can start from the watch. Please note that when you do the setup from the watch, your watch is not yet connected with Polar Flow.

  • Page 19: Option B: Set Up With Your Computer

    OPTION B: SET UP WITH YOUR COMPUTER  1. Go to flow.polar.com/start and download and then install the Polar FlowSync data transfer software to your computer.  2. Sign in with your Polar account or create a new one. Plug your watch into your computer's USB port with the custom cable that came in the box.

  • Page 20: Time View And Menu

    TIME VIEW AND MENU LIGHT BACK UP/DOWN Illuminate the display Enter the Confirm the Change the watch face in menu selection time view In time view, press to view the bat- shown on tery status symbol Return to Move through selection the display the previous lists...

  • Page 21: During Training

    DURING TRAINING LIGHT BACK UP/DOWN Illuminate the display Pause training by pressing Mark a lap Change once training Press and hold to lock Continue training recording view buttons To stop the session, press when paused and hold when paused COLOR TOUCH DISPLAY The always-on color touch display lets you easily swipe between watch faces, through lists and menus, as well as choose items by tapping the display.

  • Page 22: Watch Faces And Menu

    WATCH FACES AND MENU WATCH FACES The watch faces tell you a lot more than just the time. You'll get the most timely and relevant information right on the watch face. Choose which watch faces are shown on the display in time view.
  • Page 23 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 24 Cardio Load Status looks at the relation between your short term train- ing load (Strain) and long term training load (Tolerance) and based on that tells you whether you are in a detraining, maintaining, productive or overreaching training load status. When recovery tracking (Recovery Pro) is set on and enough data is available, you'll see your daily training recommendation instead of your Cardio load status on the watch face.
  • Page 25 When using the Continuous Heart Rate feature your watch con- tinuously 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 26 See the time passed since your latest training session and the sport of the session. In addition, when opening the details, you can view the summaries of your training sessions from the last 14 days. Browse to the training session you want to view with UP/DOWN and press OK to open the summary.
  • Page 27 FitSpark Your watch suggests the most suitable training targets for you based on your training history, fitness level and current recovery status. Press OK to see all the suggested training targets. Choose one of the sug- gested training targets to see detailed information about the training target.
  • Page 28 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.
  • Page 29 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.
  • Page 30   Your name Time, date and your name is displayed.   Music controls Control music and media playing on your phone with your watch when not training. For more information, see Music controls   Location...
  • Page 31 View your current altitude and heading at a glance. Press OK to see more details including your altitude profile for the past 6 hours, the coordinates of your last known location and the com- pass. To calibrate your current altitude choose Calibrate and the cal- ibration method:...
  • Page 32 Sunrise & sunset Check when the sun rises, sun sets and the length of day for your current location. Press OK 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 33: Menu

    MENU Enter the menu by pressing BACK and browse through the menu by pressing UP or DOWN. Con- firm selections with the OK button, and return with the BACK button. Start training From here, you can start your training sessions. Press OK to enter the pre-training mode and browse to the sport profile you want to use.
  • Page 34 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 35 countdown timer. The countdown timer is added to the basic watch face with time and date. At the end of the countdown, the watch notifies you by vibrating. Press OK to restart the timer, or press BACK to cancel and return to the time view. During training you can use interval timer and countdown timer.
  • Page 36 In Tests you'll find Orthostatic test, Leg recovery test, Cycling test, Running test and Fitness test Orthostatic test You can take the Orthostatic test (H10 heart rate sensor needed), view your latest results compared to your average and reset the test period. Orthostatic test for detailed instructions.

  • Page 37: Settings

    SETTINGS You can edit the following settings on your watch:   General settings   Watch face settings   Choose views   Time & date   Physical settings In addition to the settings available on your watch, you can edit Sport Profiles in the Polar Flow web service and app. Cus- tomize your watch with your favorite sports and the information you want to follow during your training sessions.

  • Page 38: Pairing A Mobile Device With Your Watch

      Do not disturb: Tap the do not disturb icon to switch it on and tap again to switch it off. When do not disturb is switched on, you will not get any notifications or call alerts. Also, the backlight activ- ation gesture is disabled  ...

  • Page 39: Delete A Pairing

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

  • Page 40: With Computer

    guide you through it. We recommend that you plug the watch into a power source before starting the update to ensure a flawless update operation. The wireless firmware update may take up to 20 minutes, depending on your con- nection. WITH COMPUTER Whenever a new firmware version is available, FlowSync will notify you when you connect the watch to your computer.

  • Page 41: 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) •...

  • Page 42: Pair And Sync

    •   Positioning satellites •   About your watch PAIR AND SYNC •   Pair and sync phone/Pair sensor or other device: Pair sensors or mobile devices with your watch. Sync data with Flow app. •   Paired devices: View all the devices you have paired with your watch. These can include heart rate sensors, running sensors, cycling sensors and mobile devices.

  • Page 43: Flight Mode

    already. Continuous heart rate tracking needs to 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.

  • Page 44: Language

    LANGUAGE You can choose the language you want to use on your watch. Your watch supports the following languages: Bahasa Indonesia, Čeština, Dansk, Deutsch, Eesti, English, Español, Français, Itali- 日 本 語 简 体 中 文 ano, , Magyar, Nederlands, Norsk, Polski, Português, , Русский, Slovenščina, Suomi, Svenska...

  • Page 45: About Your Watch

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

  • Page 46: Watch Face Settings

      Location   Sunrise & sunset. 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. WATCH FACE SETTINGS Settings >...

  • Page 47: Time & Date

    Under Analog you'll find Classic, Deco, Lollipop and Pearl. Classic Art deco Lollipop Pearl 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 DigitalSymmetry option you cannot change the color.

  • Page 48: Date

    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 Set the Date format, you can choose mm/dd/yyyy, dd/mm/yyyy, yyyy/mm/dd, dd-mm-yyyy, yyyy-mm-dd, dd.mm.yyyy or yyyy.mm.dd. When syncing with the Flow app and web service, the date is automatically updated from the service.

  • Page 49: Weight

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

  • Page 50: Activity Goal

    •   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 phys- ical activity. •   Heavy (5-8h/week): You participate in heavy physical exercise at least 5 times a week, and you may sometimes take part in mass sports events.

  • Page 51: Maximum Heart Rate

    adjust your preferred sleep time to meet your individual needs. By doing this, you’ll get accurate feedback on how much sleep you got in comparison to your preferred sleep time. MAXIMUM HEART RATE Set your maximum heart rate, if you know your current maximum heart rate value. Your age-pre- dicted maximum heart rate value (220-age) is displayed as a default setting when you set this value for the first time.

  • Page 52: Vo2Max

    2MAX Set your VO2 (maximal oxygen uptake, maximal aerobic power) is the maximal rate at which oxygen can be used by the body during maximal exercise; it is related directly to the maximal capacity of the heart to deliver blood to the muscles. VO2 can be measured or predicted by fitness tests (e.g.

  • Page 53: Restarting And Resetting

    Button lock is on. You can unlock the buttons by pressing and holding the LIGHT button. RESTARTING AND RESETTING If you experience problems with your watch, try restarting it first. Restarting the watch will not delete any of the settings or your personal data from the watch. RESTART THE WATCH  1.
  • Page 54  5. If you use Flow app to sync, check the list of paired Bluetooth devices on your phone, and remove your watch from the list if it's there. After resetting back to factory settings you need to set up your watch again, either via mobile or computer.

  • Page 55: 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 56: Wearing Your Watch When Not Measuring Heart Rate From Your Wrist Or Tracking Your Sleep/Nightly Recharge

    During training you should slide the Polar device further up from the wrist bone and wear the wristband a bit more tightly to try to minimize any extra moving of the device. Give your skin a few minutes to adapt to the Polar device before starting a training ses- sion.

  • Page 57: Start A Training Session

    START A TRAINING SESSION  1. Wear your watch and tighten the wristband.  2. To enter the pre-training mode, press and hold OK in time view or press BACK to enter the main menu and choose Start training From the pre-training mode, you can access quick menu by tapping the icon or with the LIGHT button.

  • Page 58: Start A Planned Training Session

    enough satellites required for good accuracy have been found. The watch notifies you with a sound and vibration. 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 59: Start A Multisport Training Session

    Your watch will guide you towards completing your target during training. See During Training more information. Your planned training targets will also be included in the FitSpark training suggestions. START A MULTISPORT TRAINING SESSION Multisport allows you to include multiple sports in one training session, and seamlessly switch between sports without interrupting your training recording.
  • Page 60 The options displayed in the quick menu depend on the sport you have chosen and whether you are using GPS. Power save settings: The power save settings allow you to extend your training time by changing the GPS recording rate, setting Wrist-based heart rate off and using the Screen...
  • Page 61 imum length that can be chosen is 20 meters/yards. Pool length setting is only available in the pre-training mode from the quick menu. Calibrate power sensor: If you have paired a third-party cycling power sensor with your watch, you can cal- ibrate the sensor from the quick menu.
  • Page 62 where you can start the training session. For more information, see Favorites. 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 63: During Training

    you start the training session. For more information, see During Training. Routes: In Routes, you'll find the routes that you have saved as favorites in the Flow web service Explore view or in the analysis view of your training session, and synced to your watch.
  • Page 64 You can add sport profiles on your watch and define the settings for each sport profile in the Polar Flow app and web service. You can create tailored training views for each sport you do and choose what data you want to follow during your sessions. For more information, see Sport pro- files in Flow.

  • Page 65: Set Timers

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

  • Page 66: 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.

  • Page 67: Countdown Timer

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

  • Page 68: Lock A Speed/Pace Zone

    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 view . To unlock the zone, press and hold the OK button again. LOCK A POWER ZONE To lock the power zone you are currently in, press and hold OK in the fullscreen Power graph...

  • Page 69: Switch Sport During A Multisport Session

    duration, set the duration after each lap is taken. If you choose Location-based, a lap is taken every time you arrive at the point where you started the session. SWITCH SPORT DURING A MULTISPORT SESSION Press BACK, and choose the sport you want to switch to. Confirm your selection with OK. TRAINING WITH A TARGET If you have created a quick training target based on duration, distance or calories in the Flow app or web service and synced it to your watch, you have the following training target view as the...

  • Page 70: View Training Target Information

    Note that when setting very short phases (under 10 seconds) you will not get an audible alarm when the phase is over. VIEW TRAINING TARGET INFORMATION To view the training target information during training, press and hold OK in the training target view.
  • Page 71 Heart rate Your average and maximum heart rate during the session. Your Cardio Load from the session Heart rate zones  Training time spent in different heart rate zones 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...
  • Page 72 Cadence Your average and maximum cadence for the session Running cadence is measured with a built-in accelerometer from your wrist movements. Cyc- ling cadence is shown if you have a Polar Cadence Sensor Bluetooth® Smart in use. Altitude  Maximum altitude during the session Ascended meters/feet during the session Descended meters/feet during the session Power...
  • Page 73 Hill Splitter Total number of uphills and downhills Total uphill and downhill distance Press OK to view ascent/descent details per hill For more information, see Hill Splitter 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:  1.
  • Page 74 Multisport Summary Multisport summary includes an overall summary of the session as well as sport specific sum- maries, which include duration and distance covered in the sport. To view your training summaries later on your watch:  In time view, use the UP and DOWN buttons to navigate to the Latest training sessions watch face, and then press OK.

  • Page 75: Training Data In Polar Flow App

    TRAINING DATA IN POLAR FLOW APP Your watch syncs with the Polar Flow app automatically after you finish a training session if your phone is within the Bluetooth range. You can also sync your training data manually from the watch to the Flow app by pressing and holding the BACK button of your watch when you're signed in to the Flow app and your phone is within the Bluetooth range.

  • Page 76: Features

    FEATURES   POSITIONING SATELLITES Your watch has built-in GPS (GNSS) that provides speed, pace, distance and altitude meas- urement for a range of outdoor sports, and allows you to see your route on map in the Flow app and web service after your session. You can change the satellite navigation system your watch uses in addition to GPS.

  • Page 77: A-Gps Expiry Date

    A-GPS EXPIRY DATE The A-GPS data file is valid for up to 14 days. Positioning accuracy is relatively high during the first three days, and progressively decreases during the remaining days. Regular updates help to ensure a high level of positioning accuracy. You can check the expiry date for the current A-GPS data file from your watch.

  • Page 78: 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.

  • Page 79: Adding A Route To Your Watch

    You can use komoot to plan detailed routes on maps and transfer the routes to your watch via Flow. ADDING A ROUTE TO YOUR WATCH To add a route to your watch you must save it as a favorite in the Flow web service or app , and sync it to your watch.

  • Page 80: Zoom

    ZOOM Zoom in or out on your route. Press and choose Zoom in/out, and then use the + and - but- tons to adjust the route view. 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.

  • Page 81: Track Back

      Keep your watch in a horizontal position in front of you.   Keep moving in order for your watch to determine which direction you are going. An arrow will point in the direction of your starting point.   To get back to the starting point, always turn in the direction of the arrow.  ...

  • Page 82: Zoom

    Follow the guidance on the display to the starting point of your session. On the display you'll see the distance to the starting point of your session via the route. ZOOM Zoom in or out on your route. Press and choose Zoom in/out, and then use the + and - but- tons to adjust the route view.

  • Page 83: Strava Live Segments

    Polar Grit X Pro. Once you have activated Strava Live Segments and exported seg- ments to your Flow account and synced them to your Grit X Pro you will receive an alert on your watch when approaching any of your favorite Strava segments.

  • Page 84: Connect Your Strava And Polar Flow Accounts

     3. Your Grit X Pro can have a maximum of 100 favorites at a time. Choose the segments you want to transfer to your Grit X Pro by clicking the selection boxes on the left of the Strava Live Segments list to move them to the sync list for your Grit X Pro on the right. You can change the order of your favorites on the Grit X Pro by dragging and dropping them.
  • Page 85 When you approach a segment (200 meters or closer in cycling or 100 meters or closer in run- ning) 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. You’ll get another alert when you reach the starting point of the segment.

  • Page 86: Hill Splitter

    After you've completed the segment, your watch displays your time, and the difference to your personal best time. The PR symbol is displayed if you set new personal record. HILL SPLITTER™ Hill Splitter™ tells you how you performed on the uphill and downhill sections of your session. Hill Splitter™...

  • Page 87: Training With Hill Splitter

     3. Choose Grit X Pro > Training views > Add new > Fullscreen > Hill Splitter and save. In the Flow mobile app:  1. Go to the main menu, and, choose Sport profiles.  2. Choose a sport and tap Edit.

  • Page 88: Hill Splitter Summary

    Hill details pop-up In downhill sports (snowboarding, downhill skiing, backcountry skiing and telemark skiing) you'll get a pop-up with details from your previous hill after finishing it, and then going back uphill for 15 meters. This is designed so that you'll get the pop-up when heading back up on a ski-lift.  ...

  • Page 90: 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 out- doors.

  • Page 91: Connect Your Komoot And Polar Flow Accounts

    Create a komoot account if you don't have one. When you sign up for komoot, you get a free region to test all of their core features. Komoot recommends to unlock your home region as your free region. Then connect komoot to Polar Flow, and get your komoot routes on your watch. Every time you sync your watch your Flow routes sync back to komoot automatically.
  • Page 92  2. You can change the order of the routes on the watch by dragging and dropping them. You can remove individual routes by clicking X or all routes at once by clicking CLEAR. Note that they still remain available in your favorites even if you remove them from your watch.  3.

  • Page 93: Start A Session With A Komoot Route

      For more information on managing your favorites in the Polar Flow web service and app, see Manage favorites and training targets in Polar Flow. START A SESSION WITH A KOMOOT ROUTE  1. In pre-training mode, press the LIGHT button or tap to enter the quick menu.

  • Page 94: Smart Coaching

    Your watch guides you through your route with turn-by-turn instructions. 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.

  • Page 95: Training Load Pro

    •   Nightly Recharge™ recovery measurement •   Sleep Plus Stages™ sleep tracking •   Serene™ guided breathing exercise •   Fitness Test with wrist-based heart rate •   FitSpark™ daily training guide   TRAINING LOAD PRO The new Training Load Pro™ feature measures how your training sessions strain your body and helps to understand how it impacts your performance.

  • Page 96: Muscle Load

    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 97: Strain And Tolerance

    Very high High Medium Very low STRAIN AND TOLERANCE In addition to the Cardio load from individual training sessions, the new Training Load Pro fea- ture 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.

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

     1. Cardio load status graph  2. 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)  3. The numeric value for your Cardio load status (=Strain divided by Tolerance.)  4.
  • Page 99     To view your Cardio load status and Cardio load buildup in the Flow web service, go to Progress > Cardio Load report.

  • Page 100: Recovery Pro

      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 aver- age from the past 90 days, just like the scale of five bullets and verbal descriptions (Very low, Low, Medium, High, Very high).

  • Page 101: Get Started With Recovery Pro

    Recovery Pro works together with Training Load Pro that gives you a holistic view on how your training sessions strain different systems. Recovery Pro then tells you how your body is coping with this strain, and how it affects your daily readiness for cardio training, and short and long- term recovery.
  • Page 102 Start using the Recovery Pro feature by setting recovery feedback on. This is done on your watch. Go to Settings > General Settings > Recovery tracking > Recovery Pro, and set it on. The Recovery Pro feature and the recovery tracking setting is available on your watch only, it is not shown in the Flow web service or app.

  • Page 103: View Your Recovery Feedback

    bottom of the display to view your notifications which include your recovery question reminder. On days you have an Orthostatic test, the recovery questions pop up on your watch straight after the test. Ideally, they should be answered about 30 minutes after waking up. The questions are designed to help establish if anything is affecting your recovery.
  • Page 104 An icon illustrating your readiness for cardio training today that reflects the daily training recom- mendation stating how we advise you to train. An increased injury or illness alert icon replaces the training advice icon when your risk for injury or illness is increased. The short training advice can be: Daily feedback stating if your cardio system is recovered or not*, followed by your daily training recommendation based on that day’s Orthostatic test result, and if available, your recovery ques-...

  • Page 105: Fuelwise

      Your average mood score of past of the seven days calculated from your perceived recov- ery question answers   Your seven-day rolling average of your heart rate variability values measured with the Ortho- static test compared to your individual normal values from the past four weeks  ...

  • Page 106: 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 107: Manual Carbs Reminder

    Take ( ) g carbs! is shown on the display including vibration and sound when it's time to take some carbs.   Manual carbs reminder A time-based reminder that helps you stay fueled by reminding you to take some carbs at preset intervals.

  • Page 108: Orthostatic Test

    Drink! is shown on the display including vibration and sound when it's time to drink. Learn more about FuelWise™ ORTHOSTATIC TEST The Orthostatic test is a generally used tool for monitoring the balance between training and recovery. It allows you to track how your body responds to training. In addition to training induced changes, there are many other factors that can affect your Orthostatic test results, such as mental stress, sleep, latent illness and environmental changes (temperature, altitude) to men- tion a few.
  • Page 109   You can be seated in a relaxed position or lying in bed. The position should always be the same when you do the test.   Do not move during this first part of the test, which lasts for two minutes.  ...
  • Page 110 View your latest test result on your watch in Tests > Orthostatic test > Latest results. Only your most recent result is shown, and only your first successful test for the day is taken into account as a part of Recovery Pro. The difference of your HR rest, HR peak and HR stand values to your averages are shown in parentheses next to your latest result.
  • Page 111 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 com- pared to your individual normal heart rate variability (RMMS) range.

  • Page 112: Orthostatic Test With Recovery Pro

    variability values are very individual, the accuracy of the test result becomes more accurate the more measurements are done. ORTHOSTATIC TEST WITH RECOVERY PRO The Orthostatic test is also an integral part of the Recovery Pro feature that tells if your car- diovascular system is recovered or not.
  • Page 113 exercise that causes fatigue on the day preceding the test. Wear running shoes and clothes that allow freedom of movement. Take the test in flat terrain, track or road, and repeat it regularly under similar conditions. Run at a steadily increasing speed, following the given target speed as precisely as possible. Also, the conditions before testing should be fairly similar each time.

  • Page 114: Test Results

    During the test: The blue value shows the steadily increasing target speed that you should follow as precisely as possible. The white value below it shows your current speed. The watch gives you an audible alarm if you go too fast or too slow. The blue curve with the speed values at each end illustrates the allowed range.
  • Page 115   Your maximum aerobic power (MAP) is the lowest exercise intensity where your body reaches its maximum ability to consume oxygen (VO2 ). Maximum aerobic power can usually be sustained for a few minutes only.   Your maximum aerobic speed (MAS) is the lowest exercise intensity where your body reaches its maximum ability to consume oxygen (VO2 ).

  • Page 116: 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 cur- rent condition. If you performed the maximal test you can also update your heart rate zones based on your new HR value.

  • Page 117: 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 118: Performing The Test

    cyclists or if you're recovering from an injury. Always take the same type of test to make the res- ults comparable over time. We recommend using an indoor bike with a power sensor to get the most reliable results, but you can take the test outdoors as well.

  • Page 119: Test Results

    with recovery. Now you should be well warmed up and ready to take the full-on test. If you choose to do a shorter warmup, make sure to include the fast sprints and recovery moments nonetheless. The warmup also allows you to check that everything works as it should and that your bike is adjusted optimally for you.

  • Page 120: Detailed Analysis In The Flow Web Service And App

    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 121: 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 122: Performing The Test

    To get feedback on the recovery of your leg muscles you need to take at least two tests in a 28- day-period to establish a baseline. From the third test onwards in a 28-day-period, you'll get feed- back about your leg muscle recovery. Essentially, if you jump to a considerably lower height than what your baseline is, your leg muscles aren't entirely recovered.
  • Page 123 Your leg recovery is measured by comparing your test result to your individual baseline, which is the rolling average of your test results from the previous 28 days. Only one result per day is used for baseline calculation. If you do the test several times only your best result of the day is taken into account.

  • Page 124: Detailed Analysis In The Flow Web Service And App

      If your baseline under 28 cm: When your test result is 2 centimeters or more less than your baseline. Your readiness for speed and strength is illustrated with an icon and feedback.   Green if you're ready   Orange if you're ready with some considerations  ...

  • Page 125: 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. You can also use it to maintain a steady effort level during your run, for example in a race.

  • Page 126: How Running Power Is Shown On Your Watch

    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. HOW RUNNING POWER IS SHOWN ON YOUR WATCH Running power is automatically calculated for your running sessions done with running type sport profiles with GPS available.
  • Page 127   Your average power as Watts   Your maximum power as Watts   Muscle Load   Time spent in power zones How running power is shown in the Polar web service and app Detailed graphs for analysis are available in the Flow web service and app. See your power val- ues from your session, and how they were distributed compared to heart rate, and how incline, decline and different speeds affected them.

  • Page 128: 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 devel- opment, 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 129: Start A Running Target

    *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. To start a training target scheduled for the current day:  1.

  • Page 130: Short-Term Analysis

    Running Index is calculated during every training session when heart rate and the GPS function is on/Stride Sensor is in use, and when the following requirements apply:   Sport profile used is a running type sport (Running, Road Running, Trail running etc.)  ...

  • Page 131: Long-Term Analysis

    Age/Years Very low Fair Moderate Good Very good Elite 60-65 < 21 21-24 25-28 29-32 33-36 37-40 > 40 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 <...
  • Page 132 Running Cooper test 5 km (h:m- 10 km (h:m- 21.098 km 42.195 km Index m:ss) m:ss) (h:mm:ss) (h:mm:ss) 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 4:37:00...

  • Page 133: Training Benefit

    TRAINING BENEFIT Training Benefit gives you textual feedback on the effect of each training session helping you to better understand the effectiveness of your training. You can see the feedback in Flow app and Flow web service. To get the feedback, you need to have trained at least a total of 10 minutes in heart rate zones.

  • Page 134: Smart Calories

    Feedback Benefit Steady state training Excellent! This long session improved the endurance of your muscles and your aerobic fitness. It also increased your resistance to fatigue. Steady state training Excellent! You improved the endurance of your muscles and your aer- obic fitness.

  • Page 135: 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. You can also follow your total daily calories. CONTINUOUS HEART RATE The Continuous heart rate feature measures your heart rate around the clock.
  • Page 136 When the feature is on, the watch continuously measures your heart rate and displays it on the Heart rate watch face. When opening the details, 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 137: 24/7 Activity Tracking

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

  • Page 138: Activity Data On Your Watch

    affect the intensity you need to reach your activity goal. The younger you are, the more intense your activity needs to be. ACTIVITY DATA ON YOUR WATCH In time view, swipe left or right to navigate to the Activity watch face. In time view, use the UP and DOWN buttons to navigate to the Activity watch face.

  • Page 139: Activity Data In The Flow App And Web Service

    do some other light activity. The message goes away when you start moving or press the button. If you don't get active in five minutes, you'll get an inactivity stamp, which you can see on the Flow app and Flow web service after syncing. The Flow app and Flow web service show you the whole history of how many inactivity stamps you have received.
  • Page 140 For more information, see 24/7 Activity Tracking.

  • Page 141: Nightly Rechargeâ„¢ 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 dur- ing the early hours of your sleep (ANS charge).
  • Page 142 Recharge status tells you how restorative last night was. Scores for both ANS charge and sleep charge are taken into account when calculating your Nightly Recharge status. Nightly Recharge status has the following scale: very poor – poor – compromised – OK – good –...
  • Page 143  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 144: 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 145: Sleep Charge Details In Polar Flow

    night, illness, or alcohol can keep your heart rate up during the early hours of your sleep. It's best to compare your last night's value to your usual level. Heart rate variability (HRV) refers to the variation between successive heart beats. In gen- eral, high heart rate variability is linked to general good health, high cardiovascular fitness and resilience to stress.

  • Page 146: For Regulating Energy Levels

    from your sleep, we take into account:   sleep rhythm over a longer period of time   Cardio load status   exercise on the previous day For regulating energy levels If your ANS charge status or sleep charge is particularly low, you get a tip that helps you get through the days with a lower recharge.

  • Page 147: Sleep Plus Stagesâ„¢ 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 148 of your non-dominant hand with a built-in 3D acceleration sensor and recording your heart’s beat-to-beat interval data from your wrist with an optical heart rate sensor.  4. In the morning you can see your sleep score (1-100) from your watch. You get sleep stages information (light sleep, deep sleep, REM sleep) and a sleep score after one night, including feedback on sleep themes (amount, solidity and regeneration).
  • Page 149 When you wake up you can access your sleep details via the Nightly Recharge watch face. Tap the display to open the Nightly recharge status details and then tap Open under Sleep charge details. You can also stop the sleep tracking manually. Already awake? is shown on the sleep watch face when your watch has detected a minimum of four hours of sleep.
  • Page 150 stop sleep tracking. Confirm by tapping and the watch summarizes your sleep instantly. 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.
  • Page 151  9. REM sleep %: REM stands for rapid eye movement. REM sleep is also called para- doxical sleep as your brain is active but your muscles are inactive to avoid acting out dreams. Just as deep sleep restores your body, REM sleep restores your mind, and enhances memory and learning.
  • Page 152 ​ 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.
  • Page 153 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 Pro- gress, 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 154: Sleepwise

    ​ Learn more about the Polar Sleep Plus Stages in this in-depth guide. SLEEPWISE™ Polar SleepWiseTM 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.

  • Page 155: Daily Boost From Sleep

    DAILY BOOST FROM SLEEP Note that you need to have at least five sleep results within the last seven days in order to see your Boost from sleep forecasts. In case you haven't worn your watch or if the sleep tracking was not successful, you can also add sleep times manually in the app to increase your sleep res- ult count.
  • Page 156 In the morning, you can see a forecast for how your sleep boost is expected to vary throughout the day, and plan alertness boosting activities accordingly (such as naps, coffee, or a walk out- side). This provides simple visual and numeric feedback on any changes in your sleep rhythm. This way, you can easily recognize if the changes are for better or for worse.

  • Page 157: Weekly Sleep

    sharp even after a bad night's sleep, if you have a truly interesting task at hand. By following the daily forecast, you'll learn that your boost level tends to dip in the afternoon for some time and then go up again. There's no reason to worry about this afternoon slump though. It's regulated by your internal rhythm and is natural to all human beings.

  • Page 158: Scientific Background

    see how your behavior affects your internal rhythm. For example, staying up late on weekends or traveling over time zones may upset the sync of your rhythms. Sleep gate anticipates the time when your body is ready to fall asleep. This may be clearly recog- nizable from your data or not.
  • Page 159 Biomathematical modeling is a generally accepted means to predict how different sleep sched- ules impact on alertness during waking hours. Several biomathematical models have been intro- duced in the scientific literature. While the details and terminology between the models differ, the models typically consider time awake, sleep-wake history, and the circadian rhythm.

  • Page 160: Sereneâ„¢ Guided Breathing Exercise

    SERENE™ GUIDED BREATHING EXERCISE ​ ​ S erene™ is a guided deep breathing exercise that helps you relax your body and mind and man- age 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 161 Check that your position allows you to keep your arms relaxed and your hands still throughout the entire breathing exercise. This allows you to relax properly and ensures that your Polar watch can accurately measure the effects of the session.  1.

  • Page 162: Fitness Test With Wrist-Based Heart Rate

    get rhythm of around six breaths per minute, or slower. The more time you spend in the higher zones, the more benefits you can expect to feel in the long-term.​ Breathing exercise result After the exercise, you get a summary of the time you spent on the three serenity zones. Learn more about the Serene™...

  • Page 163: Before The Test

      You can perform the test anywhere - at home, at the office, at a health club - provided the testing environment is peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no other people talking to you.  ...

  • Page 164: Performing The Test

    to save the value to your Physical settings.   to cancel only if you know your recently measured VO value, and if it differs   2max more than one fitness level class from the result. Your latest test result is shown in Tests >...

  • Page 165: Fitness Level Classes

    For a visual analysis of your Fitness test results, go to the Flow web service and select the test from your Diary to view details from it. Your watch syncs with the Flow app automatically after the test if your phone is within the Bluetooth range.

  • Page 166: Vo2Max

    Age / Very low Fair Moderate Good Very good Elite Years 45-49 < 21 21-23 24-27 28-31 32-35 36-38 > 38 50-54 < 19 19-22 23-25 26-29 30-32 33-36 > 36 55-59 < 18 18-20 21-23 24-27 28-30 31-33 > 33 60-65 <...
  • Page 167 When using Recovery Pro with Grit X Pro, the result of the Orthostatic Test from that day is taken into account when giving you your FitSpark daily training suggestion. The result of your Leg Recovery Test is also taken into account.
  • Page 168 FitSpark on your watch In time view, use the UP and DOWN buttons to navigate to the FitSpark watch face. Fitspark watch face includes the following views for different training categories: PROGRAM WATCH FACE: If you have an active Running Program in Polar Flow your FitSpark suggestions are based on the Running Program training targets.

  • Page 169: 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 exer- cises 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 170 Training results on your watch and in Polar Flow 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.

  • Page 171: Sport Profiles

    rate curve. Training may include some risk. Before beginning a regular training program please read the Minimizing risks when training guidance. SPORT PROFILES Sport profiles are the sport choices you have on your watch. We have created four 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 172: Heart Rate Zones

    You can have a maximum of 20 sport profiles on your watch at a time. The number of sport pro- files in Polar Flow mobile app and Polar Flow web service is not limited. For more information, see Sport Profiles in Flow.

  • Page 173: Stop Sharing Hr

     5. Choose Grit X Pro from the external device.  6. Accept pairing Grit X Pro with the external device.  7. You should be able to see your heart rate on both your Polar watch and the external device. When you’re ready, just start your session from the external device. To record your training...

  • Page 174: 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.

  • Page 175: Swimming Metrics

    Cadence from the wrist is available in the following running type sports: Running, Jogging, Road running, Trail running, Treadmill running, Track and field running and Ultra running. To see your cadence during a training session, add cadence to the training view of the sport pro- file you use when running.

  • Page 176: 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. Generally, the lower your SWOLF is for a certain distance and style, the more efficient you are.

  • Page 177: Start A Swimming Session

    average heart rate and heart rate zones during your swimming sessions, get accurate calorie burn readings, your Training Load from the session and the Training Benefit feedback based on your heart rate zones. To ensure the best possible accuracy of your heart rate data, it’s important to wear the watch snugly on your wrist (even more snugly than in other sports).

  • Page 178: After Your Swim

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

  • Page 179: 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 180: Altitude Data When Not Training

    In the Flow web service, go to Sport Profiles > Choose edit on the sport profile you wish to add it to > go to Related to device and Choose Grit X Pro > Training views > Add new > Fullscreen >...

  • Page 181: Using The Compass Outside Of Training Sessions

    USING THE COMPASS OUTSIDE OF TRAINING SESSIONS Add the compass watch face from watch face views to use it when not training. After adding it, swipe left or right in time view until you access the compass. Lock your bearing In the compass view press to lock your current bearing.
  • Page 182   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  ...

  • Page 183: Power Save Settings

      Wind direction   Humidity   Hourly forecast Note that weather history including information on what the weather was during training ses- sions is not available. Tomorrow's forecast   Forecast low/high for each 3-hour period The day after tomorrow's forecast  ...
  • Page 184 In pre-training mode it can be accessed by tapping or with the LIGHT button. In pause and transition mode it can only be accessed with the LIGHT button. After setting on any of the power save settings, you'll see their effect on the estimated training time in pre-training mode.

  • Page 185: Energy Sources

    ENERGY SOURCES The energy sources breakdown shows how much of different energy sources (fats, car- bohydrates, proteins) you used during your session. On your watch, you can see it in the training summary right after finishing your session. More detailed information can be viewed in the Flow mobile app after syncing your data.

  • Page 186: Phone Notifications

    Learn more about energy sources PHONE NOTIFICATIONS The phone notifications feature allows you to get alerts about incoming calls, messages and noti- fications from apps onto your watch. You’ll get the same notifications on your watch that you get on your phone screen. Phone notifications are available for iOS and Android phones. To use phone notifications, you need to have the Flow app running on your phone, and it also needs to be paired with your watch.

  • Page 187: View Notifications

    VIEW NOTIFICATIONS Whenever you receive a notification your watch will vibrate and a red dot will appear at the bot- tom of the display. View the notification by swiping up from the bottom of the display or by turn- ing your wrist to look at the watch immediately after the watch vibrates. When receiving a call your watch will vibrate and show the caller.

  • Page 188: During Training

    LIGHT button to access the volume control. CHANGEABLE WRISTBANDS Grit X Pro uses a standard 22mm band. 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.

  • Page 189: Polar Oh1 Optical Heart Rate Sensor

    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. Pairing only takes a few seconds, and ensures that your watch receives signals from your sensors only, and allows dis- turbance-free training in a group.

  • Page 190: Polar H9 Heart Rate Sensor

    Although the Polar Precision Prime is the most accurate optical heart rate measurement tech- nology 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 ten- dons near the sensor, the Polar 10 heart rate sensor gives you the best heart rate accuracy.

  • Page 191: Polar Speed Sensor Bluetooth® Smart

    POLAR SPEED SENSOR BLUETOOTH® SMART There are a range of factors that can affect your cycling speed. Obviously fitness is one of them, however, weather conditions and the varying gradients of the road play a huge part too. The most advanced way of measuring how these factors affect your performance speed is with the aerodynamic speed sensor.

  • Page 192: Polar H9, Polar H10

    Polar H9, Polar H10  1. Wear the moistened heart rate sensor.  2. On your watch, go to General Settings > Pair and sync > Pair sensor or other device and press OK.  3. Touch your heart rate sensor with your watch and wait for it to be found.  4.

  • Page 193: Pair A Stride Sensor With Your Watch

     5. Once the heart rate sensor is found, the device ID, for example, Polar Sense xxxxxxxx is dis- played. Press OK to start pairing.  6. Pairing completed is displayed when you are done. PAIR A STRIDE SENSOR WITH YOUR WATCH  1. On your watch, go to General Settings >...

  • Page 194: Pair A Cycling Sensor With Your Watch

    interval timer on, the watch will ask you to turn it off to enable manual stride sensor cal- ibration. You can turn the timer on from the pause mode quick menu after calibration.   Calibration factor: Set the calibration factor manually if you know the factor which gives you accurate distance.

  • Page 195: Measuring Wheel Size

    Measuring wheel size Wheel size settings are a prerequisite for correct cycling information. There are two ways of determining the wheel size of your bike: Method 1   Measure the wheel manually for the most accurate result.   Use the valve to mark the point where the wheel touches the ground. Draw a line on the ground to mark that point.

  • Page 196: Calibrate Cycling Power Sensor

    Wheel sizes on the chart are advisory as wheel size depends on the wheel type and air pres- sure. CALIBRATE CYCLING POWER SENSOR You can calibrate the sensor from the quick menu. First, choose one of the cycling sport profiles and wake up the transmitters by rotating the cranks.

  • Page 197: 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 198: Image Sharing

    IMAGE SHARING With Flow app's image sharing function you can share images with your training data on them to most common social media channels, like Facebook and Instagram. You can either share an existing photo or take a new one and customize it with your training data. If you had GPS record- ing on during your training session, you can also share a snapshot of your training route.

  • Page 199: Diary

    You can set up your watch with your computer at flow.polar.com/start. There you are guided to download and install the FlowSync software for syncing data between your watch and the web service, and to create a user account for the web service. If you did the setup using a mobile device and the Flow app, you can log into the Flow web service with the credentials you created in the setup.

  • Page 200: Add A Sport Profile

    You can change the order of your sport profiles by dragging and dropping them. Choose the sport you want to move and drag it into the place you want to put it in the list. To see a video, click on one of the following links: Polar Flow app | Sport profile editing Polar Flow web service | Sport Profiles  ...

  • Page 201: Edit A Sport Profile

     3. Click Add sport profile, and choose the sport from the list.  4. The sport is added to your sport list. You can’t create new sports yourself. The sports list is controlled by Polar, because each sport has certain default settings and values, which affect, for example, the cal- orie calculation and the training load and recovery feature.
  • Page 202   Automatic lap (Can be set to duration or distance-based or turned off) Heart Rate   Heart rate view (Beats per minute or % of maximum)   Heart rate visible to other devices (This means that compatible devices using Bluetooth Smart wireless technology, e.g.

  • Page 203: Planning Your Training

    When you're done with the sport profile settings, click Save. Remember to sync the settings to your watch. Please note that in a number of indoor sports, group sports and team sports profiles the HR visible to other devices setting is enabled by default. This means that com- patible devices using Bluetooth Smart wireless technology, e.g.

  • Page 204: Create A Training Target In The Polar Flow Web Service

    Polar Flow for Coach is a free remote coaching platform that allows your coach plan every detail of your training from full season plans to individual workouts. CREATE A TRAINING TARGET IN THE POLAR FLOW WEB SERVICE Note that the training targets need to be synced to your watch with FlowSync or via Flow app before you can use them.
  • Page 205  2. In the Add training target, choose Sport, enter Target name (maximum 45 digits), Date Start time and any Notes (optional) you want to add. Then choose the type of your training target from the following: Duration target  1. Choose Duration.  2.
  • Page 206  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, Vantage V2 and Vantage V3.

  • Page 207: Create A Target Based On A Favorite Training Target

     7. Click Add to Diary to add the target to your Diary. CREATE A TARGET BASED ON A FAVORITE TRAINING TARGET If you have created a target and added it to your favorites, you can use it as a template for similar targets.

  • Page 208: Sync The Targets To Your Watch

    Komoot route. Komoot route is available only in Grit X, Grit X Pro, Pacer Pro, Vantage V2 and Vantage V3. Strava Live Segment is available in Grit X, Grit X Pro, M460, Pacer, Pacer Pro, V650, V800, Vantage V, Vantage V2 and Vantage V3.
  • Page 209 Quick target  1. Choose Quick target.  2. Choose if the quick target is based on distance, duration or calories.  3. Add sport.  4. Give a name to the target.  5. Set the target distance, duration or amount of calories.  6. Tap Done to add the target to your Training diary...
  • Page 210 Phased target  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.

  • Page 211: Favorites

    Sync your watch with Flow app to move the training targets to your watch. FAVORITES In Favorites, you can store and manage your favorite training targets in the Flow web service and the Flow mobile app. You can use your favorites as scheduled targets on your watch. For more information, see Plan your training in the Flow web service.

  • Page 212: Edit A Favorite

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

  • Page 213: Sync With Flow Web Service Via Flowsync

    •   You have a Polar account and Flow app. •   Your mobile device has Bluetooth turned on, and airplane mode/flight mode is not turned •   You have paired your watch with your mobile. For more information, see Pairing. Sync your data:  1.
  • Page 214 Every time you plug in your watch to your computer, the Polar FlowSync software will transfer your data to the Polar Flow web service and sync any settings you may have changed. If the syncing does not automatically start, start FlowSync from the desktop icon (Windows) or from the applications folder (Mac OS X).

  • Page 215: 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, char- ging 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 216: Charging The Battery

      Store the watch partially charged in a cool and dry place. If you won't be using your watch for a while, charge it to around 50 percent before storing it. Also, turn off the watch from Settings > About your watch.

  • Page 217: Charging During Training

     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.  3. When the battery icon is full, the watch is fully charged. CHARGING DURING TRAINING Do not attempt to charge your watch during a training session with a portable charger such as a power bank.

  • Page 218: Caring For Your Watch

    The operating time depends on many factors, such as the temperature of the environment in which you use your watch, the features and sensors you use, and battery aging. Frequent syncing with Flow app will also decrease the battery life. The operating time is significantly reduced in temperatures well below freezing.

  • Page 219: Storing

    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 dam- age caused by service not authorized by Polar Electro. For further information, see Limited Inter- national Polar Guarantee.

  • Page 220: 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 221   Do you smoke?   Are you pregnant? Note that in addition to training intensity, medications for heart conditions, blood pressure, psy- chological conditions, asthma, breathing, etc., as well as some energy drinks, alcohol, and nicot- ine may also affect heart rate. It is important to be sensitive to your body’s responses during training.

  • Page 222: Warning - Keep Batteries Out Of Reach Of Children

    WARNING - KEEP BATTERIES OUT OF REACH OF CHILDREN Polar heart rate sensors (for example H10 and H9) contain a button cell battery. If the button cell battery is swallowed, it can cause severe internal burns in as little as 2 hours and can lead to death.

  • Page 223: Technical Specification

    In addition, do not allow a computer’s browser to store or remember your password for the 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 GRIT X PRO Battery type: 346 mAh Li-pol rechargeable battery...
  • Page 224 Wristband: FKM Buckle: Stainless steel Nordic Copper Device: Sapphire glass lens, PA12+30GF, TPE, Stainless steel, PMMA Wristband: FKM Buckle: Stainless steel Arctic Gold Device: Sapphire glass lens, PA12+30GF, TPE, Stainless steel, PMMA Wristband: FKM Buckle: Stainless steel Titan Device: Sapphire glass lens, PA12+30GF, TPE, Titanium, PMMA Black-red wristband: Per-...
  • Page 225 ues that are achieved in open area satellite conditions when there are no apartment build- ings or trees blocking the satel- lite view. In urban or forest areas these values are achiev- able but may sometimes vary. Altitude resolution: Ascent/Descent resolution: Maximum altitude: 9000 m / 29525 ft Sample rate:...

  • Page 226: Polar Flowsync Software

    POLAR FLOWSYNC SOFTWARE To use FlowSync software you need a computer with Microsoft Windows or Mac operating sys- tem with an internet connection and a free USB port. Check the latest compatibility information from support.polar.com. POLAR FLOW MOBILE APPLICATION COMPATIBILITY Check the latest compatibility information from support.polar.com.

  • Page 227: Regulatory Information

    IPX7 pressure washer. Protected against splashes, raindrops etc. Reference standard: IEC60529. Water resistant Minimum for bathing IPX8 and swimming. Reference standard: IEC60529. Water resistant Minimum for bathing Water resistant and swimming. 20/30/50 meters Reference standard: Suitable for swim- ISO22810. ming Water resistant For frequent use in 100 meters...

  • Page 228: 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...

  • Page 229: Disclaimer

    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. Windows is a registered trademark of Microsoft Corporation and Mac OS is a registered trademark of Apple Inc.

Table of Contents