Polar Electro VANTAGE V Скачать руководство пользователя страница 86

Страница: 86 / 125

Target zone

Intensity %

of HR

max

Example:

Heart rate

zones**

Example

durations

Training effect

Recommended for

: Athletes training for

events, or looking for performance gains.

LIGHT

60–70%

114-133
bpm

40–80
minutes

Benefits

: Improves general base fitness,

improves recovery and boosts metabolism.

Feels like

: Comfortable and easy, low

muscle and cardiovascular load.

Recommended for

: Everybody for long

training sessions during base training
periods and for recovery exercises dur-
ing competition season.

VERY LIGHT

50–60%

104–114
bpm

20–40
minutes

Benefits

: Helps to warm up and cool down

and assists recovery.

Feels like

: Very easy, little strain.

Recommended for

: For recovery and

cool-down, throughout training season.

* HR

max

= Maximum heart rate (220-age).

** Heart rate zones (in beats per minute) for a 30-year-old person, whose maximum heart rate is 190
bpm (220–30).

Training in heart rate zone 1 is done at a very low intensity. The main training principle is that per-
formance improves when recovering after, and not only during training. Accelerate the recovery process
with very light intensity training.

Содержание VANTAGE V

Страница 1: ...USER MANUAL...

Страница 2: ...t started 15 Setting up your watch 15 Option A Set up with a mobile device and Polar Flow app 16 Option B Set up with your computer 17 Option C Set up from the watch 17 Button functions and gestures 1...

Страница 3: ...tch 26 Delete a pairing 27 Updating the firmware 27 With mobile device or tablet 27 With computer 27 Settings 29 Physical settings 29 Weight 30 Height 30 Date of birth 30 Sex 30 Training background 30...

Страница 4: ...cations 34 Do not disturb 34 Units 34 Language 34 About your watch 35 Watch settings 35 Alarm 35 Watch face 35 Time 35 Date 36 First day of week 36 Training 37 Wrist based heart rate measurement 37 We...

Страница 5: ...Interval Timer 46 Countdown Timer 47 Mark a lap 47 Switch Sport During a Multisport Session 47 Training with a target 47 Change phase during a phased session 48 View training target information 48 Not...

Страница 6: ...ay 55 Back to start 56 Smart Coaching 57 Training Load Pro 57 Cardio Load 57 Perceived Load 58 Muscle Load 58 Training Load from a single session 58 Strain and Tolerance 59 Cardio Load Status 59 Cardi...

Страница 7: ...olar Running Program 72 Create a Polar Running Program 73 Start a running target 73 Follow your progress 74 Running Index 74 Short term analysis 74 Long term analysis 76 Training Benefit 77 Smart Calo...

Страница 8: ...eart Rate Zones 85 Speed Zones 87 Speed zones settings 87 Training target with speed zones 88 During training 88 After training 88 Speed and distance from the wrist 88 Cadence from the wrist 89 Swimmi...

Страница 9: ...5 Polar H10 Heart Rate Sensor 96 Polar Speed sensor Bluetooth Smart 96 Polar Cadence Sensor Bluetooth Smart 96 Third party Power sensors 97 Pairing sensors with your watch 97 Pair a heart rate sensor...

Страница 10: ...103 Start using the Flow app 103 Polar Flow Web Service 104 Feed 104 Diary 104 Progress 104 Community 105 Programs 105 Sport profiles in Polar Flow 106 Add a sport profile 106 Edit a sport profile 107...

Страница 11: ...w mobile App 112 Sync With Flow Web Service Via FlowSync 113 Important information 114 Battery 114 Charging the battery 114 Battery status and notifications 116 Caring for your watch 116 Keep your wat...

Страница 12: ...tion 120 Vantage V 120 Polar FlowSync Software 121 Polar Flow mobile application compatibility 122 Water resistance of Polar products 122 Regulatory information 123 Limited International Polar Guarant...

Страница 13: ...ltisport watch to measure running power from the wrist Running power is a great complement to heart rate monitoring it helps you monitor the external load of your running Monitor your running progress...

Страница 14: ...ve slept and how active you ve been during the day POLAR FLOW WEB SERVICE Sync your training data to the Polar Flow web service with the FlowSync software on your computer or via Flow app In the web...

Страница 15: ...h mobile device or tablet 27 With computer 27 SETTING UP YOUR WATCH To wake up and charge your watch plug it into a powered USB port or a USB charger with the cus tom cable that came in the box The ca...

Страница 16: ...Flow To make sure you get to enjoy your watch and the 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...

Страница 17: ...DOWN and confirm each selection with OK If you want to return and change a setting at any point press BACK until you reach the setting you want to change When you do the setup from the watch your wat...

Страница 18: ...on the display Press and hold to enter pre training mode Press to view more details about the information shown on the watch face Change the watch face in time view Move through selec tion lists Adjus...

Страница 19: ...s The dot at the bottom of the display indic ates if you have any new notifications TAP FEATURE Tap the display firmly with two fingers to take a lap during a training session Note that the tap featur...

Страница 20: ...s you can see the following details of your day s accumulated activity Steps you ve taken so far The amount and type of body movements are registered and turned into an estimation of steps Active time...

Страница 21: ...d Tolerance and also a verbal description of your Cardio load status l The numeric value for your Cardio load status is Strain divided by Tolerance l Strain shows you how much you have strained yourse...

Страница 22: ...your watch in Settings General settings Continuous HR tracking For more information see Continuous Heart Rate feature Latest training sessions See the time passed since your latest training session a...

Страница 23: ...continuity sleep breakdown and feedback about your sleep If you ve rated how you slept you ll also see your evaluation of your sleep For more information see Polar Sleep Plus MENU Enter the menu by pr...

Страница 24: ...detailed instructions TIMERS In Timers you ll find stopwatch and countdown timer Stopwatch To start the stopwatch press OK To add a lap press OK To pause the stopwatch press BACK Countdown Timer You...

Страница 25: ...s to your watch For more inform ation on using timers during training see During training Orthostatic test From here you can take the Orthostatic test H10 heart rate sensor needed view your latest res...

Страница 26: ...ne mode flight mode is not turned on Android users make sure location is enabled for Polar Flow app in the phone s application set tings To pair a mobile device 1 On your mobile device open Flow app a...

Страница 27: ...he data from your watch is synced to the Flow web service WITH MOBILE DEVICE OR TABLET You can update the firmware with your mobile device if you re using Polar Flow mobile app to sync your training a...

Страница 28: ...er syncing you are asked to update the firmware 4 Choose Yes New firmware is installed this may take up to 10 minutes and the watch restarts Please wait until the firmware update has been finalized be...

Страница 29: ...cations 34 Do not disturb 34 Units 34 Language 34 About your watch 35 Watch settings 35 Alarm 35 Watch face 35 Time 35 Date 36 First day of week 36 PHYSICAL SETTINGS To view and edit your physical set...

Страница 30: ...e and date 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 Sel...

Страница 31: ...find out how active you really are in your everyday life Choose your typical activity level from three options and see how active you need to be to reach your daily activ ity goal The time you need to...

Страница 32: ...s health status and sex affect the resting heart rate A typical value for an adult is 55 75 bpm but your resting heart rate can be significantly lower than that for example if you re very fit It s bes...

Страница 33: ...ll find Pair and sync Bike settings Visible only if you have paired a cycling sensor with your watch Continuous HR tracking Recovery feedback Flight mode Do not disturb Phone notifications Units Lang...

Страница 34: ...c your data with the Polar Flow mobile app or use it with any wireless accessories PHONE NOTIFICATIONS Set phone notifications Off or On when not training Note that you will not receive any notificati...

Страница 35: ...confirm the restart You can also restart your watch by pressing and holding the OK button for 10 seconds WATCH SETTINGS To view and edit your watch settings go to Settings Watch settings In Watch sett...

Страница 36: ...yyyy dd mm yyyy yyyy mm dd dd mm yyyy yyyy mm dd dd mm yyyy or yyyy mm dd When syncing with the Flow app and web service the date is automatically updated from the service FIRST DAY OF WEEK Choose the...

Страница 37: ...to the heart rate signal It tracks your heart rate accurately even in the most demanding conditions and training sessions Although there are many subjective clues as to how your body is doing during e...

Страница 38: ...r watch is compatible with Bluetooth heart rate sensors like Polar H10 The Polar H10 heart rate sensor is more responsive to rap idly increasing or decreasing heart rate so it s the ideal option also...

Страница 39: ...rate and the GPS satellite sig nals 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 your...

Страница 40: ...nned 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 start a training target you ve scheduled for the day 3...

Страница 41: ...raining session make sure that you have set the sport profile settings for each of the sports that you are going to use for the training session For more information see Sport pro files in Flow 1 Pres...

Страница 42: ...cific to your power sensor see the manufacturer s instructions Favorites In Favorites you ll find training targets that you have saved as favorites in the Flow web service and sync it to your watch C...

Страница 43: ...original direction Mid route original direction End point to reverse direction or Mid route to reverse direction You may be asked to calibrate the compass of your watch If so fol low the instructions...

Страница 44: ...lable train ing views and the information you see on the training 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 defi...

Страница 45: ...r Time of day Duration SET TIMERS Before you can use timers during 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 train...

Страница 46: ...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 based or Distance based...

Страница 47: ...to restart the count down timer press and hold OK and choose Start To stop the timer press and hold OK and choose Stop timer MARK A LAP Press OK to mark a lap Laps can also be taken automatically In...

Страница 48: ...eed pace and the lower and upper heart rate or speed pace limit of the current phase l Phase name and phase number total number of phases l Duration distance covered so far l Target duration distance...

Страница 49: ...e TRAINING SUMMARY AFTER TRAINING You ll get a summary of your training session on your watch right after you ve stopped training Get a more detailed and illustrated analysis in the Polar Flow app or...

Страница 50: ...ing a workout expressed as a percentage of the total calories burned during the session Pace Speed Average and maximum pace speed of the session Running Index Your running performance class and numeri...

Страница 51: ...he 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 when...

Страница 52: ...POLAR FLOW APP Your watch syncs with the Polar Flow app automatically after you finish a training session if your phone is within the Bluetooth range You can also sync your training data manually from...

Страница 53: ...rt Rate 79 Polar Sleep PlusTM 80 24 7 Activity tracking 82 Activity Guide 83 Activity Benefit 84 Sport Profiles 84 Heart Rate Zones 85 Speed Zones 87 Speed zones settings 87 Training target with speed...

Страница 54: ...watch each time you sync it with the Flow web service via FlowSync software If you sync your watch with the Flow web service via Flow app the A GPS data file update takes place once a week A GPS EXPI...

Страница 55: ...the way through and keep you on track Just follow the guidance on the display At the bottom of the display you ll see how much distance you still have left ADDING A ROUTE TO YOUR WATCH To add a route...

Страница 56: ...o start and choosing on If you add the back to start training view to a sport profile in Polar Flow it is always set on for that sport profile and it does not need to be switched on every session To r...

Страница 57: ...n your body and helps to understand how it impacts your performance Training Load Pro gives you a training load level for your cardiovascular system Cardio Load and with Perceived Load you can rate ho...

Страница 58: ...sions when your heart rate doesn t have enough time to react to the changes in the intensity Muscle load shows the amount of mechanical energy kJ that you produced during a running or cycling session...

Страница 59: ...ning sessions the new Training Load Pro feature meas ures your short term Cardio load Strain and long term Cardio load Tolerance Strain shows you how much you have strained yourself with training late...

Страница 60: ...ce 1 Cardio load status graph 2 Cardio load status Overreaching Load much higher than usual Productive Load slowly increasing Maintaining Load slightly lower than usual Detraining Load way lower than...

Страница 61: ...61...

Страница 62: ...st 90 days just like the scale of five bullets and verbal descriptions Very low Low Medium High Very high Strain shows how much you have strained yourself with training lately It shows your average da...

Страница 63: ...In addition to training induced factors affecting your recovery Recovery Pro also takes into account other factors such as poor sleep and mental stress with subjective recovery questions asking about...

Страница 64: ...covery Pro uses your resting heart rate variability RMSSD rest and standing heart rate variability RMSSD stand measured with the test and compares them to your individual normal range If your heart ra...

Страница 65: ...eep See the recovery questions below l Are your muscles more sore than usual No Somewhat Much more l Are you feeling more strained than usual No Somewhat Much more l How did you sleep Very well Well O...

Страница 66: ...at day s Orthostatic test result and if available your recovery question answers and your history for these together with your training data Cardio Load over a longer period of time The recommendation...

Страница 67: ...ed on measuring heart rate and heart rate variability Changes in heart rate and heart rate variability reflect changes in the autonomic regulation of the heart PERFORMING THE TEST For the Orthostatic...

Страница 68: ...isplayed In which case you should check that the heart rate sensor electrodes are wet and that the textile strap fits snugly Test results The test gives you five different heart rate and heart rate va...

Страница 69: ...thostatic tests during 28 day period you ll get feedback on your cardio system s recovery on your watch after the test The feedback is based on your heart rate vari ability values compared to populati...

Страница 70: ...ur weight also affects the calculation so make sure its up to date RUNNING POWER AND MUSCLE LOAD Polar uses running power to calculate Muscle load one parameter of Training Load Pro Running causes mus...

Страница 71: ...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 show...

Страница 72: ...ble for 5k 10k half marathon and marathon events Each program has three phases Base building Build up and Tapering These phases are designed to gradually develop your per formance and make sure you re...

Страница 73: ...fill in the physical activity readiness questionnaire 7 Review your program and adjust any settings if necessary 8 When you re done choose Start program If four weeks of training history is available...

Страница 74: ...a given level of exertion To receive the most accurate information on your performance make sure you have set your HRmax value Running Index is calculated during every training session when heart rat...

Страница 75: ...8 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 33 33 60 65...

Страница 76: ...values that have been received at speed and running circumstances similar to the target performance Running Index Cooper test m 5 km h m m ss 10 km h m m ss 21 098 km h mm ss 42 195 km h mm ss 36 1800...

Страница 77: ...which make you more efficient This session also increased your res istance to fatigue Maximum training What a session You improved your sprint speed and the nervous system of your muscles which make y...

Страница 78: ...ise Basic Steady state train ing long Great This long session improved your basic endurance and your body s ability to burn fat during exercise It also developed the endurance of your muscles and your...

Страница 79: ...measurement checks your heart rate every few minutes and if your heart rate is elevated dur ing the check the Continuous Heart Rate feature starts to track your heart rate Continuous Heart Rate track...

Страница 80: ...uous Heart Rate feature in this in depth guide POLAR SLEEP PLUSTM Your watch tracks your sleep if you wear it at night It detects when you fall asleep and when you wake up and collects the data for de...

Страница 81: ...e interruptions Only the time you actually spend asleep is included in actual sleep Continuity Sleep continuity is a rating of how continuous your sleep time was Sleep continuity is evaluated on a sca...

Страница 82: ...lowing you to see how active you really are in your everyday life on top of your regular training You should wear your watch on your non dominant hand to ensure you get the most accurate activity trac...

Страница 83: ...n life ACTIVITY DATA IN FLOW APP AND FLOW WEB SERVICE With Flow app you can follow and analyze your activity data on the go and sync it wirelessly from your watch to the Flow web service The Flow web...

Страница 84: ...rmation see 24 7 Activity Tracking SPORT PROFILES Sport profiles are the sport choices you have on your watch We have created four default sport profiles to your watch but you can add new sport profil...

Страница 85: ...g effect MAXIMUM 90 100 171 190 bpm less than 5 minutes Benefits Maximal or near maximal effort for breathing and muscles Feels like Very exhausting for breathing and muscles Recommended for Very expe...

Страница 86: ...nd for recovery exercises dur ing competition season VERY LIGHT 50 60 104 114 bpm 20 40 minutes Benefits Helps to warm up and cool down and assists recovery Feels like Very easy little strain Recommen...

Страница 87: ...e on your Polar account in the Polar Flow web service When training in a target heart rate zone try to make use of the entire zone The mid zone is a good tar get but keeping your heart rate at that ex...

Страница 88: ...overview of the time spent in each speed zone After syncing detailed visual speed zone information can be viewed in the Flow web service SPEED AND DISTANCE FROM THE WRIST Your watch measures speed and...

Страница 89: ...cs help you analyze each swimming session and follow your performance and progress in the long run To get the most accurate information make sure your have set which hand you wear your watch on You ca...

Страница 90: ...he previously set pool length if necessary The default lengths are 25 meters 50 meters and 25 yards but you can also set it manually to a custom length The minimum length that can be chosen is 20 mete...

Страница 91: ...re snugly than in other sports See Training with wrist based heart rate for instruc tions on wearing your watch during training Note that you can t use a Polar heart rate sensor with a chest strap wit...

Страница 92: ...ning summary on your watch right after your session You can see the following information The date and time when your session started The duration of the session Swimming distance Average heart rate M...

Страница 93: ...ns your heart rate pace and stroke rate curves BAROMETER The barometer features include altitude incline decline ascent and descent Altitude is measured with an atmospheric air pressure sensor and con...

Страница 94: ...notifications and call alerts for a certain period of time set do not disturb on When it is on you will not receive any notifications or call alerts during the time period you have set Choose Off On o...

Страница 95: ...on the band and push it into place COMPATIBLE SENSORS Enhance your training experience and achieve a more complete understanding of your performance with compatible Bluetooth sensors In addition to a...

Страница 96: ...n with it without a connected training device or a mobile training app close by You just need to pair the H10 heart rate sensor with the Polar Beat app and start the training session with the app This...

Страница 97: ...lute and objective value of effort This means that you can also compare your power values with your fellow cyclists who are of the same sex and about the same size as you are or compare watts per kilo...

Страница 98: ...en you are done PAIR A RUNNING SENSOR WITH YOUR WATCH 1 On your watch go to General Settings Pair and sync Pair sensor or other device and press OK 2 The watch starts searching for your sensor Touch y...

Страница 99: ...Press OK to start pairing 5 Pairing completed is shown when you are done OR 1 On your watch press BACK to enter the main menu and choose Start training to enter pre train ing mode 2 The watch starts s...

Страница 100: ...chart ETRTO Wheel size diameter inches Wheel size setting mm 25 559 26 x 1 0 1884 23 571 650 x 23C 1909 35 559 26 x 1 50 1947 37 622 700 x 35C 1958 52 559 26 x 1 95 2022 20 622 700 x 20C 2051 52 559...

Страница 101: ...mobile device 1 Go to Settings General settings Pair and sync Paired devices and press OK 2 Choose the device you want to remove from the list and press OK 3 Remove pairing is displayed Confirm by pre...

Страница 102: ...Syncing 112 Sync with Flow mobile App 112 Sync With Flow Web Service Via FlowSync 113 POLAR FLOW APP In the Polar Flow mobile app you can see an instant visual interpretation of your training and acti...

Страница 103: ...easily in the Flow app You can have up to 20 sport profiles active in Flow app and in your watch For more information see Sport profiles in Polar Flow IMAGE SHARING With Flow app s image sharing funct...

Страница 104: ...in the Flow community sign up for your club s classes and get a personalized training program for a running event The Polar Flow web service also shows your daily activity goal completion percentage a...

Страница 105: ...ardio Load buildup helps you understand how your past training affects your performance today plan future training and continue improving your fitness COMMUNITY In the Flow Groups Clubs and Events you...

Страница 106: ...ransferred to your watch when syncing You can change the order of your sport profiles by dragging and dropping them Choose the sport you want to move and drag it into the place you want to put it in t...

Страница 107: ...You can t create new sports yourself The sports list is controlled by Polar because each sport has cer tain default settings and values which affect for example the calorie calculation and the traini...

Страница 108: ...visible to other devices This means that compatible devices using Bluetooth Smart wire less technology e g gym equipment can detect your heart rate You can also use your watch during Polar Club class...

Страница 109: ...to have vibration on or off GPS and altitude Automatic pause To use Automatic pause during training you need to have GPS set to High Accuracy or a Polar stride sensor in use Your sessions pause automa...

Страница 110: ...e Phased 2 Choose Sport enter Target name maximum 45 digits Date and Time and any Notes optional you want to add 3 Choose whether you want to Create new or Use template Creating new Add phases to your...

Страница 111: ...the training targets to your watch from the Flow web service 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...

Страница 112: ...et to remove it from the favorites list SYNCING You can transfer data from your watch to the Polar Flow app wirelessly via Bluetooth connection Or you can sync your watch with the Polar Flow web servi...

Страница 113: ...c 1 Plug your watch to your computer Make sure FlowSync software is running 2 The FlowSync window opens on your computer and the syncing starts 3 Completed is displayed when you are done Every time yo...

Страница 114: ...n the environment and human health by following local waste disposal regulations and where possible utilizing separate collection of electronic devices Do not dispose of this product as unsorted munic...

Страница 115: ...500mA Only use an adequately safety approved USB power adapter marked with LPS Limited Power Supply UL listed or CE Do not charge Polar products with a 9 volt charger Using a 9 volt charger can damage...

Страница 116: ...ge your watch If the battery is totally drained it may take a while for the charging animation to appear on the display The operating time depends on many factors such as the temperature of the enviro...

Страница 117: ...ods such as by leaving it in a car or mounted on the bike mount It is recommended to store the training device partially or fully charged The battery slowly loses its charge when it is stored If you a...

Страница 118: ...normally 2 Move the training device around until you find an area in which it displays no stray reading or does not flash the heart symbol Interference is often worst directly in front of the display...

Страница 119: ...that comes into contact with your skin or if you suspect an allergic reaction due to using the product check the listed materials in Technical Specifications If you experience any skin reaction stop u...

Страница 120: ...White models Corning Gor illa 3 glass SUS 316 Ni free austenitic stainless steel X15 CrMnMoN 17 11 3 CHN LIMS 70A B SUS 316L SUS 304 PMMA SUS 630 PA12 Cable materials BRASS PA66 PA6 PC TPE CARBON STE...

Страница 121: ...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 wrist to enhance accuracy POLAR FLOWSYNC SOFTWARE To use FlowSy...

Страница 122: ...rcuit preventing ECG signals from being detected by the heart rate sensor l Jumping into water or strenuous muscle movement during competitive swimming may shift the heart rate sensor to a location on...

Страница 123: ...other regulatory information for each product are available at www polar com en regulatory_information This crossed out wheeled bin marking shows that Polar products are electronic devices and are in...

Страница 124: ...ee does not cover products which have been purchased second hand During the guarantee period the product will be either repaired or replaced at any of the author ized Polar Central Services regardless...

Страница 125: ...due to the manufacturer s continuous development program Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products describe...

Результаты поиска

Содержание VANTAGE V

Отзывы:

Похожие инструкции для VANTAGE V

Бренды по названию

Популярные бренды

Polar Electro VANTAGE V, Руководство пользователя

Результаты поиска

Содержание VANTAGE V

Отзывы:

Похожие инструкции для VANTAGE V

Бренды по названию

Популярные бренды