Polar Electro VANTAGE M2 Скачать руководство пользователя страница 44 | Manualshive

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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

.

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Содержание VANTAGE M2

Страница 1: ...USER MANUAL...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

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

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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...

Страница 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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