Polar Electro Vantage M Manual de usuario

USER MANUAL

CONTENTS

Contents 2

Polar Vantage M User Manual 12

Introduction 12

Take full advantage of your Vantage M 12

Polar Flow App 12

Polar Flow web service 13

Get started 14

Setting up your watch 14

Option A: Set up with a mobile device and Polar Flow app 15

Option B: Set up with your computer 16

Option C: Set up from the watch 16

Button functions and gestures 16

Time view and menu 16

Pre-training mode 17

During training 17

Backlight activation gesture 17

Watch faces and menu 18

Watch faces 18

Menu 22

Start training 22

Timers 22

Settings 23

Pairing a mobile device with your watch 23

Delete a pairing 24

Updating the firmware 24

With mobile device or tablet 25

With computer 25

Settings 26

Physical settings 26

Weight 27

Height 27

Date of birth 27

Sex 27

Training background 27

Activity goal 28

Preferred sleep time 28

Maximum heart rate 29

Resting heart rate 29

VO2max 29

General settings 30

Pair and sync 30

Bike settings 30

Continuous HR tracking 31

Flight mode 31

Units 31

Language 31

About your watch 31

Watch settings 31

Alarm 32

Watch face 32

Time 32

Date 32

First day of week 32

Training 33

Wrist-based heart rate measurement 33

Wearing your watch when measuring heart rate from your wrist 33

Wearing your watch when not measuring heart rate from your wrist 34

Start a training session 35

Functions in pre-training mode 35

Start a planned training session 36

Start a Multisport Training Session 36

During training 37

Browse the training views 37

Set timers 38

Interval Timer 39

Countdown Timer 39

Mark a lap 40

Switch Sport During a Multisport Session 40

Training with a target 40

Change phase during a phased session 41

View training target information 41

Notifications 41

Pausing/Stopping a training session 41

Training summary 41

After training 41

Training data in Polar Flow App 44

Training data in Polar Flow Web Service 45

Features 46

GPS 47

A-GPS expiry date 47

GPS features 47

Smart Coaching 48

Training Load Pro 48

Cardio Load 48

Perceived Load 49

Muscle Load (via third-party power sensor) 49

Training Load from a single session 49

Strain and Tolerance 50

Cardio Load Status 50

Cardio load status on your watch 51

Long term analysis in the Flow app and web service 51

Polar Running Program 54

Create a Polar Running Program 54

Start a running target 55

Follow your progress 55

Running Index 55

Short-term analysis 56

Long-term analysis 57

Training Benefit 58

Smart Calories 60

Continuous Heart Rate 60

Continuous Heart Rate on your watch 61

Polar Sleep PlusTM 61

Sleep data in the Flow app and web service 62

24/7 Activity tracking 62

Activity Goal 62

Activity data on your watch 63

Activity data in Flow App and Flow web service 63

Activity Guide 63

Activity Benefit 64

Sport Profiles 64

Heart Rate Zones 65

Speed Zones 67

Speed zones settings 67

Training target with speed zones 68

During training 68

After training 68

Speed and distance from the wrist 68

Cadence from the wrist 69

Swimming Metrics 69

Pool swimming 69

Pool Length setting 70

Open water swimming 70

Measuring heart rate in water 71

Start a swimming session 71

During your Swim 71

After your Swim 72

Changeable wristbands 73

Changing the wristband 73

Compatible sensors 74

Polar H10 Heart Rate Sensor 75

Polar Speed sensor Bluetooth® Smart 75

Polar Cadence Sensor Bluetooth® Smart 75

Third-party Power sensors 76

Pairing sensors with your watch 76

Pair a heart rate sensor with your watch 76

Pair a running sensor with your watch 77

Pair a cycling sensor with your watch 77

Bike settings 78

Measuring wheel size 78

Calibrate cycling power sensor 79

Delete a pairing 80

Polar Flow 81

Polar Flow App 81

Training data 81

Activity data 82

Sleep data 82

Sport profiles 82

Image sharing 82

Start using the Flow app 82

Polar Flow Web Service 83

Feed 83

Diary 83

Progress 83

Community 84

Programs 84

Sport profiles in Polar Flow 85

Add a sport profile 85

Edit a sport profile 86

Planning your training 88

Create a training plan with the Season Planner 88

Create a training target in the Polar Flow app and web service 89

Quick target 90

Phased target 90

Favorites 90

Sync the targets to your watch 91

Syncing 91

Sync with Flow mobile App 91

Sync With Flow Web Service Via FlowSync 92

Important information 93

Battery 93

Charging the battery 93

Battery status and notifications 95

Battery status symbol 95

Battery notifications 95

Caring for your watch 95

Keep your watch clean 96

Take good care of the optical heart rate sensor 96

Storing 96

Service 96

Precautions 97

Interference During Training 97

Minimizing Risks When Training 97

Technical specification 99

Vantage M 99

Polar FlowSync Software 100

Polar Flow mobile application compatibility 100

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