Polar Electro VANTAGE M2 User Manual Download Page 1

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USER MANUAL

Summary of Contents for VANTAGE M2

Page 2: ...activation gesture 11 Watch faces 11 Menu 17 Pairing a mobile device with your watch 19 Delete a pairing 19 Updating the firmware 20 With phone or tablet 20 With computer 20 Settings 21 Physical setti...

Page 3: ...art rate zone 36 Lock a speed pace zone 36 Lock a power zone 36 Mark a lap 37 Switch Sport During a Multisport Session 37 Training with a target 37 Change phase during a phased session 37 View trainin...

Page 4: ...r exercise 59 For sleep 59 For regulating energy levels 59 Sleep Plus Stages sleep tracking 60 Serene guided breathing exercise 65 Fitness Test with wrist based heart rate 66 Before the test 67 Before...

Page 5: ...4 Polar Cadence Sensor Bluetooth Smart 84 Third party Power sensors 84 Pairing sensors with your watch 85 Pair a heart rate sensor with your watch 85 Pair a stride sensor with your watch 85 Calibrate...

Page 6: ...raining 101 Battery status and notifications 101 Battery status symbol 101 Battery notifications 101 Caring for your watch 102 Keep your watch clean 102 Take good care of the optical heart rate sensor...

Page 7: ...ous heart rate feature measures your heart rate around the clock Together with 24 7 Activity tracking it gives you a complete overview of all your daily activity l Nightly Recharge is an overnight rec...

Page 8: ...on the Nightly Recharge automatic overnight measurement and other parameters we have measured from you you get personalized tips in the Flow app on exercise and tips on sleep and regulating your energ...

Page 9: ...you don t have access to a computer with a USB port but it might take longer This method requires an Internet connection B On your computer Wired computer setup is quicker and you can charge your watc...

Page 10: ...into a power source to ensure 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 dat...

Page 11: ...TRAINING MODE LIGHT Illuminate the display Press and hold to lock buttons Press to enter Quick Menu BACK Return to time view OK Start a training session UP DOWN Move through sports list DURING TRAINI...

Page 12: ...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...

Page 13: ...our average daily cardio load from the past 28 days l Verbal description of your Cardio load status For more information see Training Load Pro Heart rate When using the Continuous Heart Rate feature y...

Page 14: ...restorative your last night was Nightly Recharge combines information on how well your autonomic nervous system ANS calmed down during the early hours of your sleep ANS charge and how well you slept...

Page 15: ...ed training targets to see detailed information about the training target For more information see FitSpark daily training guide Weather View the current day s hourly forecast straight from your wrist...

Page 16: ...as any sessions planned for next week Scroll down and press OK to view more information about a single session Music controls From the music controls watch face you can control music and media playin...

Page 17: ...de by pressing and holding OK in the time view See Start a training session for detailed instructions Serene guided breathing exercise First choose Serene and then choose Start exercise to start the b...

Page 18: ...BACK to cancel and return to the time view During training you can use interval timer and countdown timer Add the timer views to training views in the sport profile settings in Flow and sync the sett...

Page 19: ...ers make sure location is enabled for Polar Flow app in the phone s application settings To pair a mobile device 1 On your mobile device open Flow app and sign in with your Polar account which you hav...

Page 20: ...rough 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 y...

Page 21: ...e format you have chosen 24h day month year 12h month day year SEX Select Male or Female TRAINING BACKGROUND Training background is an assessment of your long term physical activity level Select the a...

Page 22: ...for adults from 18 to 64 years If you feel that eight hours of sleep is too much or too little for you we recommend you adjust your preferred sleep time to meet your individual needs By doing this you...

Page 23: ...e maximal capacity of the heart to deliver blood to the muscles VO2max can be measured or predicted by fitness tests e g maximal exercise tests and submaximal exercise tests You can also use your Runn...

Page 24: ...r Flow mobile app or use it with any wireless accessories DO NOT DISTURB Choose Off On or On Set the period when do not disturb is on Choose when it Starts at and Ends at When it is set on you will no...

Page 25: ...ment and is estimated to be ready by the end of 2020 GPS QZSS QZSS is a four satellite regional time transfer system and a satellite based augmentation system developed to enhance GPS in the Asia Ocea...

Page 26: ...d Classic Art Deco Lollipop and Pearl Classic Art deco Lollipop Pearl You can also choose the color theme for your watch face The available colors are red orange yellow green blue purple pink and peac...

Page 27: ...ith any wireless accessories Do not disturb mode is on When do not disturb is switched on the watch will not vibrate when you receive notifications or calls the red dot will still appear at the bottom...

Page 28: ...our arm A good way to check that the wristband is not too loose is if you push the wristband lightly up from both sides of your arm and make sure the sensor doesn t lift from your skin When pushing th...

Page 29: ...e 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 with the...

Page 30: ...AINING SESSION You can plan your training and create detailed training targets in the Polar Flow app or the Polar Flow web service and sync them to your watch To start a planned training session sched...

Page 31: ...hange the sport press BACK to go to transition mode 4 Choose your next sport and press OK your transition time is shown and continue training QUICK MENU You can access the quick menu with the LIGHT bu...

Page 32: ...nd then choose Calibrate stride sensor Calibrate by running or Calibration factor from the quick menu l Calibrate by running Start the training session and run a distance you know The distance has to...

Page 33: ...other timer press OK 2 When completed the watch returns to pre training mode where you can start the training session The timer starts when you start the training session For more information see Duri...

Page 34: ...low 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 profiles in Flow For ex...

Page 35: ...g you can start the timer as follows 1 Browse to the Interval timer view and press and hold OK Choose Start to use a previously set timer or create a new timer in Set interval timer 2 Choose Time base...

Page 36: ...ing training your watch notifies you with a vibration The ZoneLock feature for heart rate speed pace and power zones must be set on for each sport profile individually You can set it on in the Flow we...

Page 37: ...b service and synced the target to your watch you have the following training target view as the default first training view l Depending on the chosen intensity you can see either your heart rate or s...

Page 38: ...ur watch right after you ve stopped training Get a more detailed and illustrated analysis in the Polar Flow app or in the Polar Flow web service The information shown in your summary depends on the sp...

Page 39: ...itude during the session Ascended meters feet during the session Descended meters feet during the session Laps Automatic laps You can scroll through the following details by pressing OK 1 Duration of...

Page 40: ...on 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...

Page 41: ...ad level for your cardiovascular system Cardio Load and with Perceived Load you can rate how strained you feel If you re using a separate running or cycling power sensor with your watch the Training L...

Page 42: ...our energy input and output Muscle load is calculated based on power and duration In case of running also your weight counts Muscle Load is calculated from your power data so you only get a Muscle Loa...

Page 43: ...eaching Cardio load status You will also get personalized feedback based on your status Cardio load status guides you in evaluating the impact your training has on your body and how it affects your pr...

Page 44: ...your Cardio loads have varied over the past week or months To view your Cardio Load Buildup in the Flow app tap the vertical three dots icon in the week summary Cardio Load Status module or in the tr...

Page 45: ...ssistant FuelWise includes three features that remind you to refuel and help you maintain adequate energy levels during your long sessions These features are Smart carbs reminder Manual carbs reminder...

Page 46: ...data is used to pre calculate the relationship between your heart rate and carbohydrate consumption rate based on your physical settings The recommended carbohydrate intake rate is then adjusted up o...

Page 47: ...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 develop...

Page 48: ...view 2 You ll be prompted to start a training target you ve scheduled for the day 3 Press OK to view the target information 4 Press OK to return to pre training mode and choose the sport profile you...

Page 49: ...service Compare your result to the table below SHORT TERM ANALYSIS Men Age Years Very low 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...

Page 50: ...oving towards the goal The following chart estimates the duration that a runner can achieve in certain distances when performing maximally Use your long term Running Index average in the interpretatio...

Page 51: ...d your ability to sustain high intensity effort for longer Tempo Maximum train ing What a session You significantly improved your aerobic fitness and your ability to sus tain high intensity effort for...

Page 52: ...sity of your training or activity l Individual maximal oxygen uptake VO2max The calorie calculation is based on an intelligent combination of acceleration and heart rate data The calorie calculation m...

Page 53: ...rate in 5 minute cycles to find your lowest reading of the day In some cases it is possible that you ve seen a higher or lower heart rate on your watch during the day than is shown in the continuous...

Page 54: ...DATA ON YOUR WATCH In time view use the UP and DOWN buttons to navigate to the Activity watch face The circle around the watch face and the percentage below time and date show your progress towards yo...

Page 55: ...vity Guide feature shows how active you ve been during the day and tells you how much you need to still do to reach the recommendations for physical activity per day You can check how you re doing in...

Page 56: ...t and wear the watch when you sleep The sensor on the back of the watch must be in constant touch with your skin For more detailed wearing instructions see Wrist based heart rate measurement 3 You nee...

Page 57: ...arizes your sleep time and sleep quality into a single number 12 Sleep charge status Sleep score compared to your usual level Scale much below usual below usual usual above usual much above usual 13 S...

Page 58: ...ular fitness and resilience to stress It can vary greatly from person to person ranging from 20 to 150 It s best to compare your last night s value to your usual level Breathing rate shows your averag...

Page 59: ...ts of your sleep that weren t as good as usual Besides parameters we measure from your sleep we take into account l sleep rhythm over a longer period of time l Cardio load status l exercise on the pre...

Page 60: ...s for adults from 18 to 64 years If you feel that eight hours of sleep is too much or too little for you we recommend you adjust your preferred sleep time to meet your individual needs By doing this y...

Page 61: ...ions when you actually awaken from your sleep Whether you remember these interruptions or not depends on their duration The shorter ones we don t usually remember The longer ones for instance when one...

Page 62: ...eep Typically a night s sleep consists of 4 to 5 sleep cycles This equals to approximately 8 hours of sleep During a normal night s sleep there are numerous short and long interruptions The long inter...

Page 63: ...ep 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 You re able to see averages for the follo...

Page 64: ...64 Learn more about the Polar Sleep Plus Stages in this in depth guide...

Page 65: ...ntervals between consecutive heart beats shorten heart rate speeds up and when you breath out intervals between consecutive heart beats lengthen heart rate slows down The variance of your heart s beat...

Page 66: ...ess relates to how well your cardiovascular system works to transport oxygen to your body The better your aerobic fitness the stronger and more efficient your heart is Good aerobic fitness has many he...

Page 67: ...other people You can interrupt the test in any phase by pressing BACK Test canceled is shown If the watch cannot receive your heart rate signal the message Test failed is shown In which case you shoul...

Page 68: ...n Med 61 3 11 1990 VO2MAX A clear link exists between maximal oxygen consumption VO2max of the body and cardiorespiratory fitness because oxygen delivery to tissues is dependent on lung and heart func...

Page 69: ...available at low fitness levels What type of exercises are included in the training categories In cardio sessions you re guided to train in different heart rate zones for different durations Sessions...

Page 70: ...gets Strength training and supportive training sessions are based on ready made workout plans with exercise animations and real time step by step guidance All sessions include timers and vibrations th...

Page 71: ...ng guidance POSITIONING SATELLITES Your watch has built in GPS GNSS that provides speed pace distance and altitude measurement for a range of outdoor sports and allows you to see your route on map in...

Page 72: ...isted GPS expires If the data file has expired sync your watch with the Flow web service via FlowSync software or with the Flow app to update A GPS data Once the A GPS data file has expired more time...

Page 73: ...speed required to meet your target time and then returns to pre training mode where you can start the training session HEART RATE ZONES The range between 50 and 100 of your maximum heart rate is divi...

Page 74: ...wearing any other devices like watches activity trackers or phone armbands on the same arm In addition do not hold anything in the same hand like a map or a phone Speed and distance from the wrist is...

Page 75: ...sources and their amounts as guidelines when eating after your session DETAILED ANALYSIS IN THE FLOW MOBILE APP In the Flow app you can also view how much of these sources you used at each point of y...

Page 76: ...hoose the pool length in pre training mode from the quick menu Press LIGHT to access the quick menu choose the Pool length setting and change the previously set pool length if necessary The default le...

Page 77: ...orrect To change the pool length press LIGHT to access the quick menu choose Pool length setting and set the correct length Do not start the training session recording until you are in the pool howeve...

Page 78: ...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 WEATHER The weather watch fa...

Page 79: ...need also to be set on to get weather information Today s forecast l Location of forecast l When updated last l Refresh shown if weather info needs to updated for example because your location has cha...

Page 80: ...rt profiles makes it possible for you to keep up with what you ve done and to see the progress you ve made in different sports See your training history and follow your progress in the Flow web servic...

Page 81: ...will vibrate and show the caller You can also answer or decline the call with your watch Phone notifications may function differently depending on the model of your Android phone MUSIC CONTROLS Contro...

Page 82: ...tings you ll see their effect on the estimated training time in pre training mode Note that the power save settings are set on for each session separately The settings are not stored Note that the tem...

Page 83: ...tible 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 compa...

Page 84: ...E SENSOR BLUETOOTH SMART The Stride Sensor Bluetooth Smart is for runners who want to improve their technique and performance It allows you to see speed and distance information whether you are runnin...

Page 85: ...e power zones also gives more insight 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 doe...

Page 86: ...lashing red light in the sensor indicates that the sensor is activated Speed sensor Rotate the wheel a few times to activate the sensor The flashing red light in the sensor indicates that the sensor i...

Page 87: ...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 Then choose Calibrate power sensor from the quick menu...

Page 88: ...leep time to define how long you aim to sleep every night You can also rate your sleep You ll receive feedback on how you slept based on your sleep data your preferred sleep time and your sleep rating...

Page 89: ...RTS In Reports you can follow your development Training reports are a handy way to follow your progress in training over longer periods In week month and year reports you can choose the sport for the...

Page 90: ...the Polar Flow web service 1 Click your name profile photo in the upper right corner 2 Choose Sport Profiles 3 Click Add sport profile and choose the sport from the list 4 The sport is added to your...

Page 91: ...select and monitor training intensities If you choose Default you cannot change heart rate limits If you choose Free all limits can be changed Default heart rate zone limits are calculated from your...

Page 92: ...ng is enabled by default This means that compatible devices using Bluetooth Smart wireless technology e g gym equipment can detect your heart rate You can check which sport profiles have Bluetooth bro...

Page 93: ...ing target from the following Duration target 1 Choose Duration 2 Enter the duration 3 Click Add to favorites to add the target to your list of favorites if you want 4 Click Add to Diary to add the ta...

Page 94: ...k Add to favorites to add the target to your list of favorites 7 Click Add to Diary to add the target to your Diary With Grit X Vantage V Vantage V2 running power from the wrist is calculated without...

Page 95: ...rvice via FlowSync or Flow App If you don t sync them they are only visible in your Flow web service Diary or Favorites list For information on starting a training target session see Start a training...

Page 96: ...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 Phased ta...

Page 97: ...vice is not limited If you have over 20 favorites in the Flow web service the first 20 in the list are transferred to your watch when syncing You can change the order of your favorites by dragging and...

Page 98: ...MOBILE APP Before syncing make sure You have a Polar account and Flow app Your mobile device has Bluetooth turned on and airplane mode flight mode is not turned on You have paired your watch with you...

Page 99: ...u change settings in the Flow web service while your watch is plugged into your computer press the synchronize button on FlowSync to transfer to the settings to your watch For support and more informa...

Page 100: ...e the battery in temperatures under 0 C 32 F or over 40 C 104 F or when the USB port is wet Use the USB cable included in the product set to charge it via the USB port on your computer You can also ch...

Page 101: ...e charge is too low for recording a training session Low battery notifications during training l Battery low is shown when the battery charge is getting low The notification is repeated if the charge...

Page 102: ...e material a plastic bag or a sports bag nor with conductive material a wet towel Do not expose the training device to direct sunlight for extended periods such as by leaving it in a car or mounted on...

Page 103: ...heart medication l Do you have a history of breathing problems l Do you have symptoms of any disease l Are you recovering from a serious illness or medical treatment l Do you use a pacemaker or other...

Page 104: ...eath Keep new and used batteries away from children If the battery compartment does not close securely stop using the product and keep it away from children If you think batteries might have been swal...

Page 105: ...play Hard coated PMMA laminated lens Size 1 2 resolution 240 x 240 Uses wireless Bluetooth technology The radio equipment operates 2 402 2 480 GHz ISM frequency band s and 5 mW maximum power The Polar...

Page 106: ...pply to products of other manufacturers When performing any underwater activity the dynamic pressure generated by moving in water is greater than the static pressure This means that moving the product...

Page 107: ...or non compliance with the precautions improper maintenance commercial use cracked broken or scratched cases displays textile armband or textile or leather wristband elastic strap e g heart rate sens...

Page 108: ...Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein Polar Electro Inc Polar Electro Oy shall not be l...

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Polar Electro VANTAGE M2, User Manual

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