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Long term analysis in the Flow app and web service

In the Flow app and web service you can follow how your Cardio Load builds up over time and see how 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 training summary (Training Load Pro module).

To view your Cardio load status and Cardio load buildup in the Flow web service, go to

Progress

>

Cardio Load report

.

Содержание Pacer Pro

Страница 1: ...USER MANUAL...

Страница 2: ...18 Pairing a mobile device with your watch 21 Before pairing a mobile device 22 To pair a mobile device 22 Delete a pairing 22 Updating the firmware 23 With phone or tablet 23 With computer 23 Setting...

Страница 3: ...39 Set timers 40 Interval Timer 41 Countdown Timer 41 Lock a Heart Rate Speed or Power zone 41 Lock a heart rate zone 42 Lock a speed pace zone 42 Lock a power zone 42 Mark a lap 42 Switch Sport Durin...

Страница 4: ...your watch 71 24 7 Activity tracking 72 Activity Goal 72 Activity data on your watch 72 Inactivity alert 73 Activity data in the Flow App and web service 73 Activity Guide 73 Activity Benefit 74 Night...

Страница 5: ...After training 103 Speed and distance from the wrist 103 Cadence from the wrist 104 Energy sources 104 Energy sources summary 104 Detailed analysis in the Flow mobile app 104 Swimming Metrics 106 Pool...

Страница 6: ...profiles in Polar Flow 123 Add a sport profile 124 Edit a sport profile 124 Planning your training 126 Create a training plan with the Season Planner 126 Create a training target in the Polar Flow web...

Страница 7: ...en 138 Technical specification 138 Pacer Pro 138 Polar FlowSync Software 139 Polar Flow mobile application compatibility 139 Water resistance of Polar products 139 Regulatory information 140 Limited I...

Страница 8: ...s you to refuel and helps you maintain adequate energy levels during your long sessions See how your body uses different energy sources during a training session Your energy usage is divided into carb...

Страница 9: ...overview and feedback on your training results and performance In the Flow app you can also see how active you ve been during the day how your body has recovered from training and stress during the n...

Страница 10: ...t once You can also choose 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 11: ...s USB port with the custom cable that came in the box We ll walk you through the sign up and setup within the Polar Flow web service OPTION C SET UP FROM THE WATCH Adjust the values with UP DOWN and...

Страница 12: ...Press and hold to lock buttons BACK Pause training by pressing once To stop the session press and hold when paused OK Mark a lap Continue training recording when paused UP DOWN Change training view BA...

Страница 13: ...mation see 24 7 Activity tracking Cardio load status Cardio Load Status looks at the relation between your short term training load Strain and long term training load Tolerance and based on that tells...

Страница 14: ...If you re not using the Continuous Heart Rate feature you can still quickly check your current heart rate without starting a training session Just tighten your wristband choose this watch face press...

Страница 15: ...ate tracking needs to be enabled for Nightly Recharge to function If you want to save battery and still use Nightly Recharge you can set the continuous heart rate tracking to be on only at night from...

Страница 16: ...ight 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 tomor...

Страница 17: ...display Press OK to open more details You ll see distance training sessions total calories and time spent in each heart rate zone In addition you can view last week s summary and details as well as an...

Страница 18: ...N Confirm 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 pr...

Страница 19: ...u can also find guidance here For more information see Strava Live Segments Fueling Stay energized throughout your session with the FuelWise fueling assistant FuelWise includes three reminders that re...

Страница 20: ...ount down from a preset time Choose Set Timer and set the countdown time and press OK to confirm When completed choose Start and press OK to start the countdown timer The countdown timer is added to t...

Страница 21: ...ee Fitness Test with wrist based heart rate Settings You can edit the following settings on your watch General settings Choose views Watch face Time Date Physical settings In addition to the settings...

Страница 22: ...Pacer Pro 2 On your watch press and hold BACK in time mode OR go to Settings General settings Pair and sync Pair and sync phone and press OK 3 Open Flow app and bring your watch close to phone is dis...

Страница 23: ...ommend 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 connection...

Страница 24: ...d devices View all the devices you have paired with your watch These can include heart rate sensors running sensors cycling sensors and mobile devices BIKE SETTINGS Bike settings are visible only if y...

Страница 25: ...ft Set the units used to measure weight height distance and speed LANGUAGE You can choose the language you want to use on your watch Your watch supports the following languages Bahasa Indonesia e tin...

Страница 26: ...h off To turn it back on press and hold the OK button Reset all data and settings Reset the watch back to factory settings This will erase all data and settings on your watch CHOOSE VIEWS Choose which...

Страница 27: ...yle and color First choose Digital or Analog Then choose the style Under Digital you ll find Symmetry Minutes in middle Small seconds Seconds in circle and Magnifying glass Symmetry Minutes in middle...

Страница 28: ...you cannot change the color TIME DATE To view and edit your time and date settings go to Settings Time Date TIME Set the time format 24 h or 12 h Then set the time of day When syncing with the Flow a...

Страница 29: ...ight Height Date of birth Sex Training background Activity goal Preferred sleep time Maximum heart rate Resting heart rate VO2max WEIGHT Set your weight in kilograms kg or pounds lbs HEIGHT Set your h...

Страница 30: ...physically demanding you re into sports or otherwise tend to be on the move and active this is the activity level for you PREFERRED SLEEP TIME Set Your preferred sleep time to define how long you aim...

Страница 31: ...all wireless communication from your watch You can still use it but you can t sync your data with the Polar Flow mobile app or use it with any wireless accessories Do not disturb mode is on When do n...

Страница 32: ...ck the list of paired Bluetooth devices on your phone and remove your watch from the list if it s there Now you need to set up your watch again either via mobile or computer Just remember to use the s...

Страница 33: ...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 34: ...mode you can access quick menu with the LIGHT button The options displayed in the quick menu depend on the sport you have chosen and whether you are using GPS You can for example choose a favorite tr...

Страница 35: ...eb service and sync them to your watch To start a planned training session scheduled for the current day 1 Enter the pre training mode by pressing and holding OK in time view 2 You ll be prompted to s...

Страница 36: ...paused and during transition mode in multisport sessions 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 se...

Страница 37: ...s and 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...

Страница 38: ...ee During Training Countdown timer To add countdown timer to your training views for the session choose Timer for this session On You can use a previously set timer or create a new timer by returning...

Страница 39: ...views depend on the sport you ve chosen and on your edit of the chosen sport profile You can add sport profiles on your watch and define the settings for each sport profile in the Polar Flow app and w...

Страница 40: ...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 or by adding the timers to the trai...

Страница 41: ...e you are using start the timer as follows 1 Browse to the Countdown timer view and press and hold OK 2 Choose Start to use a previously set timer or choose Set countdown timer to set a new countdown...

Страница 42: ...ess OK to mark a lap Laps can also be taken automatically In the sport profile settings in the Polar Flow app or web service set Automatic lap to Lap distance Lap duration Location based If you choose...

Страница 43: ...session If you chose manual phase change when you created the phased target press OK to continue to the next phase after finishing a phase If your chose automatic phase change the phase will change au...

Страница 44: ...ry can include the following information Start time and date Duration of the session Distance covered in the session Heart rate Your average and maximum heart rate during the session Your Cardio Load...

Страница 45: ...ing the session Descended meters feet during the session Power Average power Maximum power Muscle load Power zones Training time spent in different power zones Running power is measured from the wrist...

Страница 46: ...ays Browse to the training session you want to view with UP DOWN and press OK to open the summary Your watch can contain a maximum of 20 training summaries TRAINING DATA IN POLAR FLOW APP Your watch s...

Страница 47: ...47 For more information see Polar Flow Web Service...

Страница 48: ...ing guide TRAINING LOAD PRO The Training Load Pro feature measures how your training sessions strain your body and helps to understand how it impacts your performance Training Load Pro gives you a tra...

Страница 49: ...he energy input it took you to produce that effort In general the fitter you are the better the efficiency between your energy input and output Muscle load is calculated based on power and duration In...

Страница 50: ...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...

Страница 51: ...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...

Страница 52: ...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...

Страница 53: ...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 or down within...

Страница 54: ...o take some carbs Drink reminder A time based reminder that helps you stay hydrated by reminding you to drink Can be set to remind you in 5 to 60 minute intervals Set drink reminder 1 In the main menu...

Страница 55: ...e 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 in...

Страница 56: ...nce Test gives you your maximum aerobic power MAP maximum aerobic speed MAS and maximal oxygen uptake VO2max as results In addition if you performed the maximal test you get your maximum heart rate HR...

Страница 57: ...ower zones are also a good choice for interval training If you want to use the Running Performance Test to track your progress and help you choose the right training intensities we recommend that you...

Страница 58: ...58...

Страница 59: ...ical settings This is important so that you can compare your results over time In your first test we ll guide you with a power target that s based on your background information This helps you maintai...

Страница 60: ...er to weight ratio is This reflects your aerobic fitness We use a simplified 8 tiered result table ranging from untrained to world class when giving you feedback based on your power to weight ratio In...

Страница 61: ...ll cycling type sports will be updated with the new values Detailed analysis in the Flow web service and app Remember to sync your test result to Polar Flow To help long term follow up we ve gathered...

Страница 62: ...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 rate abo...

Страница 63: ...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 64: ...ro Running causes musculoskeletal stress and Muscle load tells you how much your muscles and joints were strained during your training session It shows the amount of mechanical work kJ that you produc...

Страница 65: ...f MAP After your session in the training summary on your watch you ll see l Your average power as Watts l Your maximum power as Watts l Muscle Load l Time spent in power zones How running power is sho...

Страница 66: ...five types easy jog medium run long run tempo run and interval All sessions include warm up work and cool down phases for optimal results In addition you can choose to do strength core and mobility ex...

Страница 67: ...s an estimate of your maximal aerobic running performance VO2max By recording your Running Index over time you see how efficient your running is and how you improve your running performance Improvemen...

Страница 68: ...7 European countries Reference Shvartz E Reibold RC Aerobic fitness norms for males and females aged 6 to 75 years a review Aviat Space Environ Med 61 3 11 1990 There may be some daily variation in t...

Страница 69: ...72 3550 0 17 10 0 35 50 1 19 00 2 45 00 74 3650 0 16 40 0 34 50 1 17 00 2 40 00 76 3750 0 16 20 0 33 50 1 14 30 2 36 00 78 3850 0 15 50 0 33 00 1 12 30 2 32 00 TRAINING BENEFIT Training Benefit gives...

Страница 70: ...f your muscles and your aerobic fitness Steady state Basic train ing long Excellent This long session improved the endurance of your muscles and your aerobic fit ness It also developed your basic endu...

Страница 71: ...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...

Страница 72: ...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 Set...

Страница 73: ...and up and find your own way to be active Take a short walk stretch or 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 minu...

Страница 74: ...delines and research on the health effects of physical activity and sitting behavior The core idea is the more active you are the more benefits you get Both the Flow app and Flow web service show the...

Страница 75: ...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...

Страница 76: ...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 77: ...lience 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 average breathing rate duri...

Страница 78: ...t 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 previous day For regula...

Страница 79: ...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 80: ...he interruptions longer than one minute During a normal night s sleep there are numerous short and long interruptions when you actually awaken from your sleep Whether you remember these interruptions...

Страница 81: ...any interruptions to your sleep Usually sleep cycles proceed from light sleep into deep sleep and then to REM sleep Typically a night s sleep consists of 4 to 5 sleep cycles This equals to approximate...

Страница 82: ...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...

Страница 83: ...83 Learn more about the Polar Sleep Plus Stages in this in depth guide...

Страница 84: ...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...

Страница 85: ...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 high blood pressure and your risk of ca...

Страница 86: ...ults When the test is over your watch notifies you by vibrating and shows a description of your fitness test result and your estimated VO2max Update to VO22max to physical settings is shown l Press OK...

Страница 87: ...imming VO2max can be expressed either as milliliters per minute ml min ml min 1 or this value can be divided by the person s body weight in kilograms ml kg min ml kg 1 min 1 FITSPARK DAILY TRAINING GU...

Страница 88: ...rm the exercises Supportive sessions are circuit training type workouts consisting of strength and mobility exercises with time based guidance FitSpark on your watch In time view use the UP and DOWN b...

Страница 89: ...de workout plans with exercise animations and real time step by step guidance All sessions include timers and vibrations that let you know when it s time to switch to the next phase Continue each move...

Страница 90: ...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 the Flow app and web service after your sessi...

Страница 91: ...FlowSync software or with the Flow app to update A GPS data Once the A GPS data file has expired more time may be required for acquiring your current position For best GPS performance wear the watch...

Страница 92: ...ING TARGETS IN POLAR FLOW START A TRAINING SESSION WITH ROUTE GUIDANCE 1 Choose the sport profile you want to use and in pre training mode press the LIGHT button to enter the quick menu 2 Choose Route...

Страница 93: ...every session To return to your starting 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 wil...

Страница 94: ...e final results at Strava com CONNECT YOUR STRAVA AND POLAR FLOW ACCOUNTS You can connect your Strava and Polar Flow accounts in the Polar Flow web service OR in the Polar Flow app In the Polar Flow w...

Страница 95: ...ing point of the segment Recording of the segment starts automatically and both the name of the segment and your personal record time for the segment are shown on your watch The display shows if you a...

Страница 96: ...descent counted as a hill differs depending on your sport profile In downhill sports snowboarding downhill skiing backcountry skiing and telemark skiing it s 15 meters and in all other sports it s 10...

Страница 97: ...ning summary in Flow web service or app it is shown correctly Hill details pop up In downhill sports snowboarding downhill skiing backcountry skiing and telemark skiing you ll get a pop up with detail...

Страница 98: ...for each uphill downhill and flat segment in the Flow web service after syncing your data to it after your session An overview of your session is also available in the Flow app The data available for...

Страница 99: ...99...

Страница 100: ...ation technology allows you to easily discover more of the great outdoors 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 feat...

Страница 101: ...TO YOUR WATCH You can choose the routes you want to transfer to your watch in the Polar Flow web service or app Your watch can have a maximum of 100 favorites at a time In the Flow web service click t...

Страница 102: ...T button to enter the quick menu 2 Choose Routes from the list and pick the komoot route you want to do The closest route is shown first 3 Choose where you want to start the route Start point or Mid r...

Страница 103: ...rgets 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 z...

Страница 104: ...gher your training intensity the more carbs you use in proportion to fat and vice versa The role of protein is usually quite small but during high intensity activity and during long sessions your body...

Страница 105: ...105 Learn more about energy sources...

Страница 106: ...trokes 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 an...

Страница 107: ...lar heart rate sensor with a chest strap with your watch when swimming because Bluetooth doesn t work in water START A SWIMMING SESSION 1 Press BACK to enter the main menu choose Start training and th...

Страница 108: ...atch 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 BAROMETER The barometer...

Страница 109: ...ake sure the barometric altitude measurement works properly COMPASS To use the compass during sessions you need to add it to any sport profiles you wish to view it in In the Flow web service go to Spo...

Страница 110: ...nd speed wind direction humidity and the chance of rain Weather information can only be found from the weather watch face In time view press the UP or DOWN button until you reach it To use the weather...

Страница 111: ...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 forecast Note that weather history including information on what the...

Страница 112: ...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 broadcasting enab...

Страница 113: ...ONTROLS Control music and media playing on your phone with your watch during training sessions as well as from the Music controls watch face when not training Set the music controls on from Settings G...

Страница 114: ...re HR with other devices Choose Add a new device 3 Activate the external device s pairing mode 4 Choose Pacer Pro from the external device 5 Accept pairing Pacer Pro with the external device 6 You sho...

Страница 115: ...ng battery life is essential 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...

Страница 116: ...and simple to change We recommend using a ballpoint pen to help detach the wristband 1 To detach the band push the pin out carefully Use a retractable ballpoint pen with the nib retracted 2 Set the t...

Страница 117: ...S Enhance your training experience and achieve a more complete understanding of your performance with compatible Bluetooth sensors In addition to a number of Polar sensors your watch is fully compatib...

Страница 118: ...an record your workouts in the sensor s internal memory and transfer workout data to your phone afterwards or you can connect the sensor with your watch and follow your heart rate in real time during...

Страница 119: ...to General Settings Pair and sync Pair sensor or other device and press OK 2 The watch starts searching for your sensor 3 Once the sensor is found the device ID is displayed Press OK to start pairing...

Страница 120: ...el size is displayed if you paired a speed sensor or a power sensor that measures speed Set the size and press OK You can set the size from 100 mm to 3999 mm 3 Crank length Set the crank length in mil...

Страница 121: ...transmitters by rotating the cranks Then choose Calibrate power sensor from the quick menu and follow the on screen instructions to calibrate your sensor For calibration instructions specific to your...

Страница 122: ...me 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...

Страница 123: ...both 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 th...

Страница 124: ...t 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 125: ...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 126: ...can detect your heart rate You can check which sport profiles have Bluetooth broadcasting enabled by default from the Polar Sport profiles list You can enable or disable Bluetooth broadcasting from sp...

Страница 127: ...if you 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...

Страница 128: ...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 129: ...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...

Страница 130: ...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 131: ...service You can see the maximum number of your watch 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 ar...

Страница 132: ...b 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 device has Bluetooth turned on and airplane mode flig...

Страница 133: ...ge 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 information a...

Страница 134: ...ase in its capacity The number of charge cycles also varies according to use and operating conditions Do not charge the battery in temperatures under 0 C 32 F or over 40 C 104 F or when the USB port i...

Страница 135: ...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...

Страница 136: ...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 the bike mount It is recommended to sto...

Страница 137: ...energy drinks alcohol and nicotine may also affect heart rate It is important to be sensitive to your body s responses during training If you feel unexpected pain or excessive fatigue when training i...

Страница 138: ...g time Battery life up to 35 h in training mode GPS and wrist based heart rate or up to 7 days in watch mode with continuous heart rate tracking Multiple power save options available The multiple powe...

Страница 139: ...d 5 mW maximum power The Polar Precision Prime optical heart rate sensor fusion technology uses a very small safe amount of electric current on the skin to measure the contact of the device to your wr...

Страница 140: ...ce standard IEC60529 Water resistant Water resistant 20 30 50 meters Suitable for swimming OK OK Minimum for bathing and swimming Reference standard ISO22810 Water resistant 100 meters OK OK OK For fr...

Страница 141: ...against the dealer arising from their sales purchase contract l You should keep the receipt as a proof of purchase l Guarantee with respect to any product will be limited to countries where the produ...

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