69
To view your Cardio load status and Cardio load buildup in the Flow web service, go to
Progress
>
Cardio Load report
.
Страница 1: ...USER MANUAL...
Страница 2: ...nd menu 11 Watch face 11 Views 11 Menu 12 Backlight and display settings 14 Backlight activation 14 Backlight brightness 14 Always on Display 15 Pairing a phone with your watch 15 Before pairing a pho...
Страница 3: ...wrist or tracking your sleep Nightly recharge 31 Start a training session 31 Start a planned training session 32 Quick menu 32 During training 34 Browse the training views 34 Set timers 35 Interval T...
Страница 4: ...Strain and Tolerance 67 Cardio load status 68 Cardio load status on your watch 68 Long term analysis in the Flow app and web service 68 FuelWise 70 Training with Fuelwise 71 Smart carbs reminder 71 Ma...
Страница 5: ...or 91 Polar Verity Sense 91 Polar H10 heart rate sensor 91 Polar H9 heart rate sensor 92 Pairing sensors with your watch 92 Pair a heart rate sensor with your watch 92 Polar Flow 93 Polar Flow App 93...
Страница 6: ...07 Take good care of the optical heart rate sensor 107 Storing 107 Service 107 Precautions 107 Interference During Training 108 Health and training 108 Warning Keep batteries out of reach of children...
Страница 7: ...dex and Running Programs The Voice Guidance feature allows you to get real time voice guidance via Polar Flow app with headphones or speakers during training Assess your fitness level and track your p...
Страница 8: ...n 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 energy...
Страница 9: ...e You can also choose your language and get the latest firmware for your watch C On your watch If you don t have a compatible mobile device and can t get to a computer with an internet connection righ...
Страница 10: ...he unique Polar features at their best it s important that you do the setup later in the Polar Flow web service or with the Polar Flow mobile app by following the steps in option A or B BUTTON FUNCTIO...
Страница 11: ...IEWS AND MENU WATCH FACE You can customize the Polar Ignite 3 watch face by choosing different styles and colors from a set of pre defined options In addition you can choose the widgets displayed on t...
Страница 12: ...a training session for detailed instructions Serene guided breathing exercise First tap Serene and then tap Start exercise to start the breathing exercise For more information see Serene guided breath...
Страница 13: ...s the button Countdown Timer You can set the countdown timer to count down from a preset time Set the countdown time and tap to confirm and start the countdown timer The countdown timer is added to th...
Страница 14: ...to the settings available on your watch you can edit Sport Profiles in the Polar Flow web service and app Customize your watch with your favorite sports and the information you want to follow during...
Страница 15: ...already been paired If you did the setup with a computer and would like to use your watch with Polar Flow app please pair your watch and phone as follows Before pairing a phone l download Flow app fro...
Страница 16: ...ata The app will let you know if there s an update available and will guide you through it We recommend that you plug the watch into a power source before starting the update to ensure a flawless upda...
Страница 17: ...f or Night time only For more information see Continuous heart rate FLIGHT MODE Choose On or Off Flight mode cuts off all wireless communication from your watch You can still use it but you can t sync...
Страница 18: ...nglish Espa ol Fran ais Italiano Nederlands Norsk Polski Portugu s Suomi Svenska and T rk e INACTIVITY ALERT Set the inactivity alert On or Off VIBRATIONS Set vibrations for scrolling menu items On or...
Страница 19: ...al is shown as a percentage and visualized with a circle that fills up as you are active The amount and type of body movements are registered and turned into an estimation of steps In addition when op...
Страница 20: ...Tap the display to open more details You ll see distance training sessions total calories and time spent in each heart rate zone To view more information about a single session browse to the session...
Страница 21: ...ch with it You can also update it manually via GNSS by choosing Update Note that sunrise sunset information can only be found from the sunrise sunset view Weather View the current day s hourly forecas...
Страница 22: ...th training lately It shows your average daily cardio load from the past 7 days l Tolerance describes how prepared you are to endure cardio training It shows your average daily cardio load from the pa...
Страница 23: ...a playing on your phone with your watch from the Music controls view For more information see Music controls WATCH FACE SETTINGS Choose the watch face style and the information that appears on the wat...
Страница 24: ...y vibrating Tap to restart the timer or tap to cancel and return to the time view The Heart rate widget allows you to see your current heart rate on the watch face when using the Continuous Heart Rate...
Страница 25: ...e the week s starting day is automatically updated from the service PHYSICAL SETTINGS To view and edit your physical settings press the button in Time view swipe down the menu and tap Settings and the...
Страница 26: ...our performance for competitive purposes ACTIVITY GOAL Daily activity goal is a good way to find out how active you really are in your everyday life Choose your typical activity level from three optio...
Страница 27: ...than once preferably on consecutive mornings and calculate your average resting heart rate To measure your resting heart rate 1 Wear your watch Lie down on your back and relax 2 After about 1 minute...
Страница 28: ...your data with the Polar Flow mobile app or use it with any wireless accessories Battery status icon shows how much charge is left in the battery During training l Backlight Tap the Backlight icon to...
Страница 29: ...nt is safe You can do the factory reset via FlowSync or from the watch Factory reset via FlowSync 1 Go to flow polar com start and download and then install the Polar FlowSync data transfer software o...
Страница 30: ...n t lift from your skin When pushing the wristband up you shouldn t see the LED light shining from the sensor l For most accurate heart rate measurement we advise you to wear your watch for a few minu...
Страница 31: ...art rate and the GPS satellite signals if applicable to your sport to make sure your training data is accurate To catch GPS satellite signals go outdoors and away from tall buildings and trees Keep yo...
Страница 32: ...your target during training See During Training for more information Your planned training targets will also be included in the FitSpark training suggestions QUICK MENU You can access the quick menu b...
Страница 33: ...target is Race Pace can be set on your watch Just choose the distance and target duration and you re ready to go You can also set a Race Pace target in the Flow web service or app and sync it to your...
Страница 34: ...tapping DURING TRAINING BROWSE THE TRAINING VIEWS During training you can browse through the training views by swiping the display left or right Note that the available training views and the informa...
Страница 35: ...on The backlight setting will default back to automatic after you finish your training session Please note that the always on selection will drain your battery much faster than the default setting SET...
Страница 36: ...e to the Countdown timer view and press and hold the display for 3 seconds 2 Tap Start to use a previously set timer or choose Set countdown timer to set a new countdown time When completed tap Start...
Страница 37: ...en the phase changes Note that when setting very short phases under 10 seconds you will not get a vibration alarm when the phase is over Notifications If you are training outside the planned heart rat...
Страница 38: ...t rate zones Training time spent in different heart rate zones Energy used Energy used during the session Carbs Protein Fat For more information see Energy Sources Pace Speed Average and maximum pace...
Страница 39: ...e following details l Duration of each lap the best lap is highlighted in yellow l Distance of each lap l Average and maximum heart rate of each lap in the color of the heart rate zone l Average speed...
Страница 40: ...atch when you re signed in to the Flow app and your phone is within the Bluetooth range In the app you can analyze your data at a glance after each session The app allows you to see a quick overview o...
Страница 41: ...on when training Your watch includes the following Polar Smart Coaching features l Nightly Recharge recovery measurement l Sleep Plus Stages sleep tracking l Sleepwise guide to daytime alertness l Fit...
Страница 42: ...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 need to wear...
Страница 43: ...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...
Страница 44: ...nging from 20 to 150 It s best to compare your last night s value to your usual level Breathing rate shows your average breathing rate during roughly the first four hours of sleep It is calculated fro...
Страница 45: ...your sleep we take into account l sleep rhythm over a longer period of time l Cardio load status l exercise on the previous day For regulating energy levels If your ANS charge status or sleep charge...
Страница 46: ...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...
Страница 47: ...aradoxical 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 10...
Страница 48: ...eration REM sleep and deep sleep Each bar in the graph represents the score for each component Sleep score is the average of these scores By choosing the weekly view you can see how your sleep score a...
Страница 49: ...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 following sleep data fell asleep woke up sleep time REM sleep deep sleep and inte...
Страница 50: ...o choose from How is your fitness level determined Your fitness level is determined for every workout suggestion based on your l Training history average weekly heart rate zone realization from the pr...
Страница 51: ...ring training Your watch gives you guidance during training which includes training information time based phases with heart rate zones for cardio targets and time based phases with exercises for stre...
Страница 52: ...ar 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 F...
Страница 53: ...intervals 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 be...
Страница 54: ...ransport oxygen to your body The better your aerobic fitness the stronger and more efficient your heart is Good aerobic fitness has many health benefits For example it helps in decreasing the risk of...
Страница 55: ...tructions on wearing your watch when measuring heart rate from your wrist Test results When the test is over your watch notifies you by vibrating and shows a description of your fitness test result an...
Страница 56: ...c fitness norms for males and females aged 6 to 75 years a review Aviat Space Environ Med 61 3 11 1990 VO2max A clear link exists between maximal oxygen consumption VO2max of the body and cardiorespir...
Страница 57: ...have an intense training session the day before or a heavy meal right before testing During the test you should walk as fast as you can at a steady pace Running is not allowed Try to keep your heart r...
Страница 58: ...on your watch You can view your latest result in Tests Walking test Latest result Note that to update your VO2max value based on your test result you need to sync the results to the Flow app When ope...
Страница 59: ...59...
Страница 60: ...doubts over your health Take the test only when you feel recovered Avoid exercise that causes fatigue on the day preceding the test Wear running shoes and clothes that allow freedom of movement Take t...
Страница 61: ...maximal test you get your maximum heart rate HRmax value You can view your latest result in Tests Running test Latest result l Your maximum aerobic power MAP is the lowest exercise intensity where you...
Страница 62: ...ght training intensities we recommend that you repeat the maximal test every three months to ensure that your training zones are always up to date If you want to follow your progress more closely you...
Страница 63: ...Build up and Tapering These phases are designed to gradually develop your performance and make sure you re ready on race day Running training sessions are divided into five types easy jog medium run...
Страница 64: ...ted is displayed and you can start training Follow your progress Sync your training results from your device to the Flow web service via the USB cable or the Flow app Follow your progress from the Pro...
Страница 65: ...24 24 27 28 31 32 35 36 40 41 44 44 40 44 22 22 25 26 29 30 33 34 37 38 41 41 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 3...
Страница 66: ...0 0 25 20 0 52 40 1 57 00 4 02 00 52 2600 0 24 20 0 50 30 1 52 00 3 52 00 54 2700 0 23 20 0 48 30 1 47 30 3 43 00 56 2800 0 22 30 0 46 40 1 43 30 3 35 00 58 2900 0 21 40 0 45 00 1 39 30 3 27 00 60 300...
Страница 67: ...n the summary of your training session on your watch in the Flow app and in the Flow web service You ll get an absolute training load number for each measured load The higher the load the more strain...
Страница 68: ...different intensities Seeing how your training status changes after a session helps you understand how much load was caused by the session Cardio load status on your watch From the watch face swipe le...
Страница 69: ...69 To view your Cardio load status and Cardio load buildup in the Flow web service go to Progress Cardio Load report...
Страница 70: ...roughout your session with the FuelWise fueling assistant FuelWise includes three features that remind you to refuel and help you maintain adequate energy levels during your long sessions These featur...
Страница 71: ...re 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 or down within min...
Страница 72: ...o go to pre training mode Drink is shown on the display and the watch notifies you by vibrating when it s time to drink Learn more about FuelWise SMART CALORIES The most accurate calorie counter on th...
Страница 73: ...y state Tempo train ing Good pace You improved your aerobic fitness and the endurance of your muscles This session also developed your ability to sustain high intensity effort for longer Steady state...
Страница 74: ...eading of the previous night was For more information see 24 7 Activity tracking The watch tracks your heart rate in 5 minute intervals and records the data for later analysis in the Flow app or web s...
Страница 75: ...o change your goal open your Flow app tap your name profile photo in the menu view and swipe down to see Activity goal Or go to flow polar com and sign in to your Polar account Then click your name Se...
Страница 76: ...ak up your sitting to avoid the negative effects it has on your health If you ve been still for 55 minutes you ll get an inactivity alert It s time to move is shown along with a small vibration Stand...
Страница 77: ...ve as accurate results in difficult use conditions but it will improve the battery lifetime during exercise The setting is located in General settings Positioning satellites Choose Better accuracy dua...
Страница 78: ...rting point l Keep your watch in a horizontal position in front of you l Keep moving in order for your watch to determine which direction you are going An arrow will point in the direction of your sta...
Страница 79: ...er suits you and your training needs and requirements best You can have a maximum of 20 sport profiles on your watch at a time The number of sport profiles in Polar Flow mobile app and Polar Flow web...
Страница 80: ...nce from your training device during training DURING TRAINING During your training you can view which zone you are currently training in and the time spent in each zone AFTER TRAINING In the training...
Страница 81: ...lly the lower your SWOLF is for a certain distance and style the more efficient you are SWOLF is highly individual and thus should not be compared to SWOLF scores other people have swam It s rather a...
Страница 82: ...START A SWIMMING SESSION 1 Press the button to enter the main menu choose Start training and then browse to the Swimming Pool swimming or Open water swimming profile 2 When using the Swimming Pool swi...
Страница 83: ...heart rate pace and stroke rate curves WEATHER The weather view brings the current day s hourly forecast as well as tomorrow s 3 hour and the day after tomorrow s 6 hour forecast to your wrist Other...
Страница 84: ...s to updated for example because your location has changed or if it s been a while since it was last updated l Current temperature l Feels like l Rain l Wind speed l Wind direction l Humidity l Hourly...
Страница 85: ...tial Note that changing the GPS recording rate to a less frequent interval may reduce the accuracy of other measurements such as speed pace and distance depending on the sport profile and sensors used...
Страница 86: ...gy sources VOICE GUIDANCE The voice guidance feature helps you focus on your training by providing relevant training data straight to your headphones It removes the need to look at the watch during th...
Страница 87: ...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 For instructions see Pairing a mobile device w...
Страница 88: ...he display or by turning your wrist to look at the watch immediately after the watch vibrates When receiving a notification during a training session your watch will vibrate and show the sender To rem...
Страница 89: ...led when the player is on and a session has been started l When not training swipe left or right from the watch face to navigate to the Music controls view l Adjust the volume with volume controls l P...
Страница 90: ...sharing HR sharing stops also when you exit pre training mode or stop the training recording CHANGEABLE WRISTBANDS The changeable wristbands let you personalize your watch to match every situation an...
Страница 91: ...with Polar Club Polar GoFit and Polar Team app POLAR VERITY SENSE Polar Verity Sense is a versatile high quality optical heart rate sensor that measures heart rate from your arm or temple Polar Verit...
Страница 92: ...Polar Beat app as well as many 3rd party apps you can turn your phone into a fitness tracker easily Further Bluetooth ANT and 5 kHz technologies ensure connections to a large variety of sports devices...
Страница 93: ...e and your sleep rating SPORT PROFILES You can add edit remove and reorganize sport profiles easily in the Flow app You can have up to 20 sport profiles active in Flow app and in your watch For more i...
Страница 94: ...oth the period and the sport Choose the time period and sport for report from the drop down lists and press the wheel icon to choose what data you want to view in the report graph With the help of the...
Страница 95: ...Profiles 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...
Страница 96: ...nge heart rate limits If you choose Free all limits can be changed Default heart rate zone limits are calculated from your maximum heart rate Speed Pace settings l Speed Pace view Choose speed km h mp...
Страница 97: ...heck which sport profiles have Bluetooth broadcasting enabled by default from the Polar Sport profiles list You can enable or disable Bluetooth broadcasting from sport profile settings PLANNING YOUR T...
Страница 98: ...u want 4 Click Add to Diary to add the target to your Diary Distance target 1 Choose Distance 2 Enter the distance 3 Click Add to favorites to add the target to your list of favorites if you want 4 Cl...
Страница 99: ...Grit X Grit X Pro Pacer Pacer Pro and Vantage V2 5 If you wish to repeat a phase choose Repeat phases and drag phases you want to repeat to the Repeat section 6 Click Add to favorites to add the targe...
Страница 100: ...ce 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 ses...
Страница 101: ...Pro M460 Pacer Pacer Pro V650 V800 Vantage V and Vantage V2 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...
Страница 102: ...aining in the Flow web service The number of favorites in the Flow web service is not limited If you have over 100 favorites in the Flow web service the first 100 in the list are transferred to your w...
Страница 103: ...nd keep your data up to date between your watch the web service and the mobile app wherever you are SYNC WITH FLOW MOBILE APP Before syncing make sure You have a Polar account and Flow app Your mobile...
Страница 104: ...er Mac OS X Every time a firmware update is available FlowSync will notify you and request you to install it If you change settings in the Flow web service while your watch is plugged into your comput...
Страница 105: ...ocument What is the battery lifetime and operational time of my Ignite 3 CHARGING THE BATTERY Before charging please make sure there s no moisture dust or dirt on the charging contacts of your watch a...
Страница 106: ...or return to time view from the menu The battery status icon shows how much charge is left on the battery as a percentage Battery notifications l When the battery charge is low Battery low Charge is...
Страница 107: ...any other chemicals wash it with a mild soap and water solution and rinse well under running water STORING Keep your training device in a cool and dry place Do not keep it in a damp environment in no...
Страница 108: ...high blood cholesterol l Are you taking any blood pressure or 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...
Страница 109: ...n or Polar FlowSync computer software informs you about the availability of a new firmware version Training session data and other data saved on your Polar device include sensitive information about y...
Страница 110: ...ument What is the battery lifetime and operational time of my Ignite 3 Operating temperature 10 C to 50 C 14 F to 122 F Device materials Device ABS 10GF ASA 10GF Corning Gorilla Glass 3 Stainless stee...
Страница 111: ...To maintain water resistance do not press the buttons of the device under water Polar devices with wrist based heart rate measurement are suitable for swimming and bathing They will collect your activ...
Страница 112: ...and batteries and accumulators used in products are in the scope of Directive 2006 66 EC of the European Parliament and of the Council of 6 September 2006 on batteries and accumulators and waste batt...
Страница 113: ...Professorintie 5 90440 KEMPELE Finland www polar com Polar Electro Oy is a ISO 9001 2015 certified company 2022 Polar Electro Oy 90440 KEMPELE Finland All rights reserved No part of this manual may b...
