Contents 2. Polar A300 User Manual 9. Introduction 9. Polar A USB cable 9. Polar Flow App 10. Polar FlowSync Software 10

Transcription

1 USER MANUAL

2 CONTENTS Contents 2 Polar A300 User Manual 9 Introduction 9 Polar A300 9 USB cable 9 Polar Flow App 10 Polar FlowSync Software 10 Polar Flow Web Service 10 H7 Heart Rate Sensor 10 Get started 11 Set up your A Quick set up 11 Basic settings 12 Wristband 12 Button Functions and Menu Structure 14 Button Functions 14 Menu Structure 14 Pairing 15 Pair a Heart Rate Sensor with A

3 Pair a Mobile Device with A Delete a Pairing 16 Settings 18 General Settings 18 Pair and Sync 18 Flight mode 18 Inactivity Alert 18 Units 19 Language 19 About Product 19 Sport Profile settings 19 Sport Profiles 19 Settings 20 Physical Settings 20 General Settings 21 Pair and Sync 21 Flight mode 21 Inactivity Alert 21 Units 22 Language 22 About Product 22 3

4 Watch Settings 22 Alarm 23 Time 23 Date 23 Date format 23 Watch Face 23 Firmware Update 24 Reset A Training 26 Wear Heart Rate Sensor 26 Start a Training Session 26 Start a training session with a target 27 During training 28 Training views 28 Training with heart rate 28 Training without heart rate 29 Training with a duration or calorie based training target 29 Training with a phased training target 31 Functions During Training 32 Lock a Zone 32 See the time of day 32 4

5 Activate backlight 32 Night mode function 32 Pause/Stop a training session 32 Training Summary 33 After Training 33 Training History in A Polar Flow App 34 Polar Flow Web Service 34 Features 35 24/7 Activity Tracking 35 Activity Goal 35 Activity data 35 Inactivity alert 36 Sleep information at Flow web service and Flow app 37 Activity data in Flow App and Flow web service 37 Sport Profiles 37 Smart Coaching features 37 Smart Calories 38 Energy Pointer 38 Heart Rate Zones 39 Fitness Test 43 5

6 Before the test 44 Performing the Test 44 Troubleshooting: 45 Test Results 45 Fitness Level Classes 46 Men 46 Women 46 Vo2max 47 Training Benefit 47 Polar Flow 50 Polar Flow App 50 Polar Flow Web Service 50 Feed 51 Explore 51 Diary 51 Progress 51 Plan Your Training 51 Create a Training Target 52 Quick Target 52 Phased target 52 Favorites 52 6

7 Sync the Targets to your A Favorites 53 Add a Training Target to Favorites: 53 Edit a Favorite 54 Remove a favorite 54 Sport profiles in Flow Web Service 54 Add a Sport profile 54 Edit a Sport Profile 54 Basics 55 Heart Rate 55 Syncing 55 Sync with Flow App 55 Sync With Flow Web Service Via FlowSync 56 Important Information 58 Taking Care of Your A A Heart rate sensor 59 Storing 59 Service 59 Batteries 60 Charging A300 battery 60 7

8 Battery Operating Time 61 Low Battery Notifications 61 Changing Heart Rate Sensor Battery 62 Precautions 62 Interference During Training 63 Electromagnetic Interference and Training Equipment 63 Minimizing Risks When Training 63 Technical Specification 64 A H7 Heart Rate Sensor 65 Polar FlowSync Software and USB Cable 65 Polar Flow Mobile Application Compatibility 66 Water Resistance 66 Limited International Polar Guarantee 67 Compliance Statement 68 Compliance Statement 68 Disclaimer 70 8

9 POLAR A300 USER MANUAL INTRODUCTION This user manual helps you get started with your new A300. To check the video tutorials and the latest version of this user manual, go to POLAR A300 Monitor your activities in your everyday life and see how they benefit your health. You'll get tips on how to reach your daily activity goal. Check your goal from the Flow app or Flow web service. Change the wristband and accessorize any outfit! You can buy additional wristbands separately. USB CABLE A product set includes a standard USB cable. You can use it for charging the battery and syncing data between your A300 and Flow web service via FlowSync software. 9

10 POLAR FLOW APP View your activity and training data at a glance. Flow app syncs your activity and training data wirelessly to the Polar Flow web service. Get it on the App Store SM or Google play TM. POLAR FLOWSYNC SOFTWARE Polar FlowSync syncs your data between your A300 and the Polar Flow web service on your computer. Go to flow.polar.com/start to start using your A300 and to download and install the FlowSync software. POLAR FLOW WEB SERVICE Plan your training, follow your achievements, get guidance and see detailed analyses of your activity and training results. Let all your friends know about your achievements. Find all this at polar.com/flow. H7 HEART RATE SENSOR Wearing your A300 together with a heart rate sensor, you can get more out of your daily sports. See live, accurate heart rate on your A300 during training. Your heart rate information is used to analyze how your session went. The Polar H7 heart rate sensor detects your heart rate also when swimming. Only included in A300 with heart rate sensor sets. If you bought a set that doesn't include a heart rate sensor, not to worry, you can always buy one later. 10

11 GET STARTED SET UP YOUR A300 When you get hold of your new A300, it s in storage mode. It wakes up when you plug it to a computer for setup or a USB charger for charging. We recommend that you charge the battery before you start using your A300. If the battery is completely empty, it takes a couple of minutes for the charging to start. See Batteries for detailed information on charging the battery, battery operating times and low battery notifications. To make sure you get to enjoy your A300 at its best, please start using it as follows: 1. Go to flow.polar.com/start and install the FlowSync software to set up your A300 and keep it up to date. 2. Detach the wristband as described in chapter Wristband. 3. Plug your A300 to your computer either directly (A) or with the USB cable (B) for set up and charging the battery. Make sure the cable is right way up - the USB symbols of the device and the cable should be next to each other (picture 2). Make sure that the A300 is dry before connecting it to the computer. 4. Then we ll walk you through setting up your A300 and signing up to the Flow web service. To get the most accurate and personal activity and training data, it s important that you re precise with the settings when signing up to the web service. After the setup is done, you re ready to go. Have fun! QUICK SET UP If you re in a hurry for your first active day with your A300, you can do a quick set up to get you going. 11

12 If you do the quick setup, you can use your A300 only in English. If you choose a language other than English, you will be guided to go to flow.polar.com/start to get the language. When taking A300 into use with the Flow web service, you can add another language during the setup. 1. Detach the wristband and plug your A300 into a computer or a USB charger to wake it up and charge the battery. If the battery is completely empty, it takes a couple of minutes for the charging to start. 2. Set up your A300 by entering the basic settings on the device. BASIC SETTINGS To get the most accurate and personal training data, it s important that you re precise with your physical settings, as they have an effect on calorie calculation as well as all the other Smart Coaching features. Set up Polar A300 is displayed. Set the following data, and confirm each selection with the START button. If at any point you want to return and change a previous setting, press BACK. 1. Set time format : Choose 12 h or 24 h. With 12 h, select AM or PM. Then set the local time. 2. Date format : Choose date format and then enter the current date. 3. Units : Choose Metric (kg, cm) or Imperial (lb, ft) units. 4. Date of birth : Enter your date of birth. 5. Set weight : Enter your weight. 6. Set height : Enter your height. 7. Choose sex : Select Male or Female. 3. Ready to go! is displayed when you re done with the settings, and A300 goes to time view. To get accurate activity and training data and to make sure you get the latest software, please do the setup in the Flow web service as described earlier. WRISTBAND The USB connector of your A300 is in the device inside the wristband. You need to detach the wristband for setting up your A300 with a computer, charging the battery and changing the wristband. 12

13 1. Bend the wristband from the buckle side to detach it from the device. 2. Hold the wristband from the buckle side. Pass the wristband over the buttons first from one side and then from the other side. Stretch the wristband only when necessary. 3. Pull the device from the wristband. To attach the wristband, perform the steps in the reverse order. 13

14 BUTTON FUNCTIONS AND MENU STRUCTURE BUTTON FUNCTIONS A300 has five buttons that have different functions depending on the situation of use. See the image below to find out what functions the buttons have in different modes. PRACTICAL TIPS To lock and unlock buttons press and hold LIGHT in time view or during training session. To change the watch face press and hold UP in time view. To sync your A300 with Flow app press and hold BACK in time view. To return to the time view from menu press hand hold BACK. To lock/unlock a zone during training session press and hold START. To end your training session press and hold BACK for 3 seconds. MENU STRUCTURE Enter and browse through the menu by pressing UP or DOWN. Confirm selections with the START button, and return with the BACK button. 14

15 In the menu you'll find: Activity History Settings Fitness test If you have added some training targets as favorites in the Flow web service, you'll also find Favorites in the menu. If you have created training targets in the Flow web service and transferred them to your A300, you'll also find Targets in the menu. PAIRING Bluetooth Smart heart rate sensor or mobile device (smartphone, tablet) has to be paired with your A300 for them to function together. Pairing only takes a few seconds, and ensures that your A300 receives signals from your sensors and devices only, and allows disturbance-free training in a group. Before entering an event or race, make sure that you do the pairing at home to prevent interference from other devices. PAIR A HEART RATE SENSOR WITH A300 When using the Polar H7 heart rate sensor, A300 may detect your heart rate via GymLink transmission before you have paired the sensor with your A300. GymLink transmission is optimized to be used in swimming, and we recommend using Bluetooth Smart transmission in other sports. So, please make sure you have paired your heart rate sensor before training. There are two ways to pair a heart rate sensor with your A300: 1. Wear the heart rate sensor, and press START in time view to enter pre-training mode. 2. When Pairing is displayed, touch the heart rate sensor with your A Pairing completed is shown when you're done. or 15

16 1. Go to General Settings > Pair and sync > Pair other device and press START. 2. When Pairing is displayed, touch the heart rate sensor with your A Pairing completed is displayed when you're done. PAIR A MOBILE DEVICE WITH A300 Before pairing a mobile device do the setup at flow.polar.com/start as described in chapter Set up your A300 download Flow app from the App Store make sure your mobile device has Bluetooth turned on, and airplane mode/flight mode is not turned on. To pair a mobile device: 1. On your mobile device, open Flow app and sign in with your Polar account, which you have created when setting up your A Wait for the Connect product view to appear on your mobile device (Waiting for A300) is displayed. 3. In A300, press and hold the BACK button OR Go to Settings > General settings > Pair and sync > Pair mobile and press START 4. Pair: touch device with A300 is displayed. Touch the mobile device with your A Pairing is displayed. 6. Confirm on other dev. xxxxx is displayed on your A300. Enter the pin code from the A300 on the mobile device. The pairing starts. 7. Pairing completed is displayed when you're done. DELETE A PAIRING To delete a pairing with a sensor or mobile device: 1. Go to Settings > General settings > Pair and sync > Remove pairings and press START. 2. Choose the device you want to remove from the list and press START. 16

17 3. Delete pairing? is displayed, choose Yes and press START. 4. Pairing deleted is displayed when you're done. 17

18 SETTINGS GENERAL SETTINGS To view and edit the general settings, go to Settings > General settings. In General settings you'll find: Pair and sync Flight mode Inactivity alert Units Language About product PAIR AND SYNC Pair and sync mobile device: Pair mobile devices with your A300. For more information, see Pairing. Sync data from your A300 to a mobile device. Tip: You can also sync by pressing and holding the BACK button in the time view. Pair other device: Pair heart rate sensors with your A300. For more information, see Pairing. Remove pairings: Remove pairing with a heart rate sensor or mobile device. FLIGHT MODE Choose On or Off Flight mode cuts off all wireless communication from the device. You can still use it to collect activity, but you cannot use it in training sessions with a Bluetooth Smart heart rate sensor nor sync your data to the Polar Flow mobile app because Bluetooth Smart is disabled. INACTIVITY ALERT Set the inactivity alert On or Off. See more information in 24/7 Activity Tracking. 18

19 UNITS Choose Metric (kg, cm) or Imperial (lb, ft). Set the units used to measure weight, height, distance and speed. LANGUAGE By default, A300 only comes in English. You can choose another language when setting up your A300 at flow.- polar.com/start, or change the language later in the Flow web service. To add another language later: 1. Go to polar.com/flow and sign in. 2. Click your name/profile photo in the upper right corner, choose Products, and then Polar A300 Settings. 3. Choose a language from the list. 4. Sync the data from Flow web service to your A300 with FlowSync. ABOUT PRODUCT Check the device ID of your A300, as well as the firmware version and HW model. You may need this information if you contact Polar customer care. SPORT PROFILE SETTINGS SPORT PROFILES For more information on sport profiles, see chapter Sport Profiles. The following Sport profiles are already there in your A300: Running Walking Cycling Strength training Group exercise Other indoor 19

20 Other outdoor Swimming In the Flow web service you can add new sport profiles and sync them to your A300, and this way create a list of all your frequent sports. See more information in Sport profiles in Flow web service. If you have edited your sport profiles in the Flow web service before your first training session,and synced them to your A300, the sport profile list will contain the edited sport profiles. SETTINGS In Settings > Sport profiles you can edit some settings for each sport profile to best suit your training needs. To view or modify sport profile settings, go to Settings > Sport profiles and choose the profile you want to edit. Training sounds: Choose Off or On. Vibration feedback: Choose Off or On. When set on, A300 vibrates when, for example, you start or stop a training session or reach a training target. HR settings (heart rate settings): HR view: Choose Beats per min (beats per minute) or % of max (% of your maximum heart rate). HR visible to others: Choose On or Off. If you choose On, other compatible devices (e.g. gym equipment) can detect your heart rate. A wider range of customization options is available in the Flow web service. For more information, see Sport profiles in Flow web service. PHYSICAL SETTINGS To view and edit your physical settings, go to Settings > Physical settings. It is important that you're precise with the physical settings, as they have an impact on the accuracy of the values that are measured by your A300, such as the heart rate zone limits and calorie expenditure. In Physical settings you'll find: Weight: Set your weight in kilograms (kg) or pounds (lbs). Height: Set your height in centimeters (metric) or in feet and inches (imperial). Date of birth: Set your birthday. The order in which the date settings are depends on which time and 20

21 date format you have chosen (24h: day - month - year / 12h: month - day - year). Sex: Select Male or Female. Please complete your settings in the Flow web service to get accurate activity data and activity goal, and to be able to use all features on your A300. GENERAL SETTINGS To view and edit the general settings, go to Settings > General settings. In General settings you'll find: Pair and sync Flight mode Inactivity alert Units Language About product PAIR AND SYNC Pair and sync mobile device: Pair mobile devices with your A300. For more information, see Pairing. Sync data from your A300 to a mobile device. Tip: You can also sync by pressing and holding the BACK button in the time view. Pair other device: Pair heart rate sensors with your A300. For more information, see Pairing. Remove pairings: Remove pairing with a heart rate sensor or mobile device. FLIGHT MODE Choose On or Off Flight mode cuts off all wireless communication from the device. You can still use it to collect activity, but you cannot use it in training sessions with a Bluetooth Smart heart rate sensor nor sync your data to the Polar Flow mobile app because Bluetooth Smart is disabled. INACTIVITY ALERT Set the inactivity alert On or Off. See more information in 24/7 Activity Tracking. 21

22 UNITS Choose Metric (kg, cm) or Imperial (lb, ft). Set the units used to measure weight, height, distance and speed. LANGUAGE By default, A300 only comes in English. You can choose another language when setting up your A300 at flow.- polar.com/start, or change the language later in the Flow web service. To add another language later: 1. Go to polar.com/flow and sign in. 2. Click your name/profile photo in the upper right corner, choose Products, and then Polar A300 Settings. 3. Choose a language from the list. 4. Sync the data from Flow web service to your A300 with FlowSync. ABOUT PRODUCT Check the device ID of your A300, as well as the firmware version and HW model. You may need this information if you contact Polar customer care. WATCH SETTINGS To view and edit your watch settings, go to Settings > Watch settings. In Watch settings you'll find: Alarm Time Date Date format Watch face 22

23 ALARM Set alarm repetition: Off, Once, Mon-Fri (Monday-Friday) or Daily. If you choose Once, Mon-Fri or Daily, also set the time for the alarm. When the alarm is set on, a clock icon is displayed in the time view. TIME Set the time format: 24 h or 12 h.then set the time of day. When syncing with the Flow app and web service, the time of day is automatically updated from the service. DATE Set the date. When syncing with the Flow app and web service, the date is automatically updated from the service. DATE FORMAT Choose the Date format. You can choose mm/dd/yy, dd/mm/yy, yy/mm/dd, dd-mm-yy, yy-mm-dd, dd.mm.yy or yy.mm.dd. When syncing with the Flow app and web service, the week's starting day is automatically updated from the service. WATCH FACE Choose the watch face: Activity or Time. Activity watch face shows the time of day and the activity bar. Activity 23

24 Time FIRMWARE UPDATE You can update the firmware of your A300 yourself to keep it up to date. Whenever a new firmware version is available, FlowSync will notify you when you connect A300 to your computer. The firmware updates are downloaded via FlowSync. Also Flow app will notify you when new firmware is available, but the update can't be done via Flow app. Firmware updates are performed to improve the functionality of your A300. They can include improvements to existing features, completely new features or bug fixes. To update the firmware of your A300, you must have: A Flow web service account (Polar account) Installed FlowSync software Registered your A300 in the Flow web service You've done all this already if you've set up your A300 at flow.polar.com/start. If you did the quick set up when starting to use your A300, go to flow.polar.com/start for the complete setup. To update the firmware: 1. Plug your A300 to your computer either directly or with the USB cable. 2. FlowSync starts syncing your data. 3. After syncing, you are asked to update the firmware. 4. Choose Yes. New firmware is installed (this may take some time), and A300 restarts. You won't lose any data due to the firmware update: Before the update begins, the data from your A300 is synced to the Flow web service. 24

25 RESET A300 Like any electronic device, A300 is recommended to be restarted every now and then. If you experience problems with your A300, try resetting it. Reset your A300 by pressing and holding the UP, DOWN, BACK and LIGHT buttons simultaneously for a couple of seconds until the Polar animation is shown on the display. This is called a soft reset, and it will not erase your data. 25

26 TRAINING WEAR HEART RATE SENSOR Wear the comfortable heart rate sensor with your A300 and get more out of your daily sports. You can see your heart rate accurately and in real time in your A300. See the main effect of your training, and focus on what you want to achieve - burning fat or improving fitness. Or get heart rate zone based guidance for training sessions you've planned in the Flow web service. The heart rate sensor detects your heart rate also when swimming. Although there are many subjective clues as to how your body is doing during exercise (perceived exertion, breathing rate, physical sensations), none of them are as reliable as measuring heart rate. It is objective and is affected by both internal and external factors - meaning you will have a dependable measure of your physical state. 1. Moisten the electrode area of the strap. 2. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap. Adjust the strap length to fit tightly but comfortably. 3. Attach the connector to the strap. 4. Check that the moist electrode area is firmly against your skin and that the Polar logo of the connector is in a central and upright position. Detach the connector from the strap, and rinse the strap under running water after every training session. Sweat and moisture may keep the heart rate sensor activated, so also remember to wipe it dry. For more detailed caring instructions see Taking Care of Your A300 START A TRAINING SESSION Wear the heart rate sensor, and make sure you have paired it with your A

27 In the time view, press START to enter pre-training mode. If you haven't paired your H7 heart rate sensor with your A300, Pairing is displayed. Touch the heart rate sensor with your A300. Pairing completed is shown when you're done. Choose the sport profile you want to use with UP/DOWN. Press START. Recording started is displayed and you can start training. See Functions During Training for more information on what you can do with your A300 during training. To pause a training session, press the BACK button. Recording paused is displayed and the A300 goes to pause mode. To continue your training session, press START button. To stop a training session, press and hold the BACK button for three seconds during training recording or in pause mode until Recording ended is displayed. START A TRAINING SESSION WITH A TARGET You can plan your training and create detailed training targets in the Flow web service and sync them to your A300 with Flowsync software or Flow app. Your A300 will guide you towards completing your target during training. To start a training session with a target: 27

28 1. Go to Targets. 2. Choose the target from the list and press START. 3. Press START again to enter the pre-training mode. 4. Choose the sport you want to use and press START. 5. Recording started is displayed and you can start training. OR 1. In the time view, press START to enter pre-training mode. 2. If you have training targets for today, your A300 asks whether you want to start the training target or not. Choose Yes. 3. Choose the sport you want to use and press START. 4. Recording started is displayed and you can start training. DURING TRAINING TRAINING VIEWS You can browse through training views with UP/DOWN. You can see the available training views below. TRAINING WITH HEART RATE Your current heart rate The duration of your training session so far. Your current heart rate The number 130 in the image shows the EnergyPointer - the personalized turning point where the main effect of your training turns from burning fat to improving fitness. The heart symbol tells you whether you're burning fat or improving fitness. In the image, the symbol is on the left side meaning that you're burning fat. The time spent in current zone - fat burning or fitness improving The image shows that you've been 00:35.07 minutes in fat burning zone. 28

29 Time of day Calories burned so far during training TRAINING WITHOUT HEART RATE The duration of the training session so far. Time of day Calories burned so far TRAINING WITH A DURATION OR CALORIE BASED TRAINING TARGET If you have created a training target based on duration or calories in the Flow web service and synced it to your A300, you have the following views: If you've created a target based on calories, you can see how much of your target you've completed both in calories and as a percentage. OR If you've created a target based on time, you can see how much of your target you've completed both in time and as a percentage. 29

30 Your current heart rate The duration of your training session so far Your current heart rate. The heart symbol shows in which heart rate zone you are. Time spent in the heart rate zone you are currently in Time of day Calories burned so far during training 30

31 TRAINING WITH A PHASED TRAINING TARGET If you have created a phased target in the Flow web service, defined the heart rate intensity for each phase and synced the target to your A300, you have the following views: You can see your heart rate, the lower and upper heart rate limit of the current phase and the duration of the training session so far. The heart symbol visualizes your current heart rate between the heart rate limits. Your current heart rate The duration of your training session so far. Your current heart rate. The heart symbol shows in which heart rate zone you are. Time spent in the heart rate zone you are currently in Time of day Calories burned so far during training 31

32 FUNCTIONS DURING TRAINING LOCK A ZONE Press and hold START to lock the fatburn or fitness zone you are currently in. To lock/unlock the zone, press and hold START again. If your heart rate goes outside the locked zone, you will be notified with audio feedback. You can't lock zones during a heart rate guided phased training session you've created in the Flow web service and started in your A300. If you have set the upper and lower heart rate limits for each phase, your A300 will notify if you are outside the limits. SEE THE TIME OF DAY Bring your A300 close to your heart rate sensor to see the time of day during training. This function is called HeartTouch. HeartTouch works with Polar heart rate sensors using GymLink technology, for example Polar H7. ACTIVATE BACKLIGHT Press the LIGHT button to activate backlight during training. The backlight stays on for a couple of seconds and turns off automatically. NIGHT MODE FUNCTION Your A300 has a night mode function. If you press the LIGHT button once during pre-training mode, training recording mode or pause mode, the backlight will be activated every time you press any of the buttons during the training session. The display will also light up if a message is displayed. Night mode will be switched off when you finish the training recording. PAUSE/STOP A TRAINING SESSION 1. To pause a training session, press the BACK button. Recording paused is displayed. To continue your training session, press START. 32

33 2. To stop a training session, press and hold the BACK button for three seconds during training recording or in pause mode until Recording ended is displayed. time. If you stop your session after pausing, the time elapsed after pausing is not included in the total training TRAINING SUMMARY AFTER TRAINING You'll get a summary of your training session on your A300 right after you've stopped training. Get a more detailed and illustrated analysis in the Flow app or in the Flow web service. TRAINING HISTORY IN A300 To view your training summary later, go to History and choose the training session you want to view. Duration The duration of the session Calories Calories burned during the session HR avg * Your average heart rate during the session HR max* Your maximum heart rate during the session Fitness * Time spent on the fitness improving zone. Fat burn* Time spent in the fat burning zone. 33

34 HR zones** (heart rate zones) Press START to get to know the time spent in each heart rate zone, and browse the zones with UP/DOWN. *) The data is shown if you used a heart rate sensor. **) The data is shown if you performed a session according to a training target you created in the Flow web service and synced to your A300, and used a heart rate sensor. POLAR FLOW APP Sync your A300 with Flow app by pressing and holding BACK in the time view. In Flow app you can analyze your data at a glance after each session. The app allows you to see a quick overview of your training data offline. For information, see Polar Flow App. POLAR FLOW WEB SERVICE The Polar Flow web service allows you to analyze every detail of your training and learn more about your performance. Follow your progress and also share your best sessions with others. For more information, see Polar Flow Web Service. 34

35 FEATURES 24/7 ACTIVITY TRACKING A300 tracks your activity with an internal 3D accelerometer that records your wrist movements. It analyzes the frequency, intensity and regularity of your movements together with your physical information, allowing you to see how active you really are in your everyday life, on top of your regular training. ACTIVITY GOAL Your A300 gives you an activity goal each day and guides you in reaching the goal. You can view the goal on Polar Flow app or web service. The activity goal is based on your personal data and activity level setting, which you can find in the Daily Activity Goal settings in the Flow web service. Sign in to the Flow web service, click your name/profile photo in the upper right corner and go to the Daily Activity goal tab in Settings.The Daily Activity goal setting lets you choose from three activity levels (1) the one that best describes your typical day and activity. Below the selection area (2), you can see how active you need to be to reach your daily activity goal on the chosen level. For example, if you're an office worker and spend most of your day sitting, you would be expected to reach about four hours of low intensity activity during an ordinary day. For people who stand and walk a lot during their working hours, the expectations are higher. ACTIVITY DATA A300 gradually fills up an activity bar to indicate your progress towards your daily goal. When the bar is full, you've reached your goal. You can view the activity bar in time view and in Activity. In the Activity menu you can see how active your day has been so far and get guidance on how to reach your goal. Active time: Active time tells you the cumulative time of body movements that benefit your health. 35

36 Calories: Shows how many calories you've burned through training, activity and BMR (Basal metabolic rate: the minimum metabolic activity required to maintain life). Steps: Steps you've taken so far. The amount and type of body movements are registered and turned into an estimation of steps. Distance: Distance you've covered so far. The distance calculation is based on your height and the steps you've taken. To go: Your A300 gives you options for reaching your daily activity goal. It tells you how much longer you need to be active if you choose low, medium or high intensity activities. You have one goal, but a number of ways to achieve it. The daily activity goal can be reached at low, medium or high intensities. In the A300, 'up' means low intensity, 'walking' means medium intensity, and 'jogging' means high intensity. You can find more examples for low, medium and high intensity activities at the Flow web service and mobile app and choose the best way of reaching your goal. INACTIVITY ALERT It's widely known that physical activity is a major factor in maintaining health. In addition to being physically active, it's important to avoid prolonged sitting. Sitting for long periods of time is bad for your health, even on those days when you train and gain enough daily activity. Your A300 spots if you re being inactive for too long during your day and this way helps you to break up your sitting to avoid the negative effects it has on your health. If you ve been still for almost an hour, you'll get an inactivity alert - It's time to move is shown. Stand 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 any button. If you don't get active in five minutes, you'll get an inactivity stamp, which you can see on the Flow app and Flow web service after syncing. You can set the alert on or off in Settings > General Settings > Inactivity alert. The Flow app gives the same notification if it has a Bluetooth connection to your A300. Both Flow app and Flow web service will show you how many inactivity stamps you have received. This way you can check back on your daily routine and make changes towards a more active life. 36

37 SLEEP INFORMATION AT FLOW WEB SERVICE AND FLOW APP A300 will track your sleep time and quality (restful / restless), if you wear it at night. You don't have to turn the sleep mode on, the device automatically detects from your wrist movements that you're sleeping. Sleep time, and its quality (restful / restless) is shown at the Flow web service and Flow app after A300 is synced. Your sleep time is the longest continuous rest time that takes place within 24 hours starting from 18:00/6pm to next day s 18:00/6pm. Breaks shorter than one hour in your sleep don't stop sleep tracking, but they are not taken into account in the sleep time. Breaks longer than 1 hour stop sleep time tracking. The periods when you sleep peacefully and don t move a lot are calculated as restful sleep. The periods when you move and change your position are calculated as restless sleep. Instead of simply summing up all the immobile periods, the calculation gives more weight to long than short immobile periods. The percentage of restful sleep compares the time you slept restfully with the total sleeping time. Restful sleep is highly individual and should be interpreted together with sleep time. Knowing the amount of restful and restless sleep gives you a look into how you sleep at night and if it s affected by any changes in your daily life. This may help you in finding ways to improve your sleep and feel well rested during the day. ACTIVITY DATA IN FLOW APP AND FLOW WEB SERVICE With the Flow app you can follow and analyze your activity data on the go and have your data synced wirelessly from your A300 to the Flow web service. The Flow web service gives you the most detailed insight into your activity information. SPORT PROFILES We have created eight default sport profiles to your A300. In the Flow web service you can add new sport profiles and sync them to your A300, and this way create a list of all your favorite sports. You can also define some specific settings for each sport profile. For example, set training sounds off in yoga sport profile. For more information, see Sport Profile Settings and Sport Profiles in Flow Web Service. Using sport profiles makes it possible for you to keep up with what you've done and see the progress you've made in different sports. You can do this in the Flow web service. SMART COACHING FEATURES Whether it s assessing your day-to-day fitness levels, creating individual training plans, working out at the right intensity or receiving instant feedback, Smart Coaching offers a choice of unique, easy-to-use features, 37

38 personalized to your needs and designed for maximum enjoyment and motivation when training. A300 includes the following Smart Coaching features: Smart calories EnergyPointer Heart rate zones Fitness Test Training Benefit SMART CALORIES The most accurate calorie counter on the market calculates the number of calories burned. The energy expenditure calculation is based on: Body weight, height, age, gender Individual maximum heart rate (HR max ) Heart rate during training Activity measurement outside of training sessions and when you train without heart rate Individual maximal oxygen uptake (VO2 max ) VO2 max tells about your aerobic fitness. You can find out your estimated VO2 max with the Polar Fitness Test. ENERGY POINTER The EnergyPointer isn't available for training sessions that were created as training targets in Flow web service. The EnergyPointer is a simple feature that visually shows you what the main effect of your training is - fat burning or improving fitness. It helps you focus on what you want to achieve. Your A300 automatically calculates a personalized turning point where the main effect of your training turns from fat burning to fitness improving. This point is called EnergyPointer. The average EnergyPointer value corresponds to 69% of your maximum heart rate. However, it is normal that EnergyPointer value varies as your daily physical and mental condition varies. Your A300 detects your body's daily state from your heart rate and heart rate variability and, if necessary, adjusts the EnergyPointer accordingly. For example, if your body is recovered from previous training session and you're not tired or stressed, then you are prepared for more 38

39 intensive training and the Energy Pointer value changes. The highest possible value of EnergyPointer is 80% of your maximum heart rate. Below you can see how the EnergyPointer is shown on your A300 during training. Your current heart rate The number 130 in the image shows the EnergyPointer. The heart symbol tells you whether you're burning fat or improving fitness. In the image, the symbol is on the left side meaning that you're burning fat. HEART RATE ZONES Your A300 uses Polar heart rate zones in training sessions that you've planned in the Flow web service and synced to your A300 as training targets. Polar heart rate zones introduce a new level of effectiveness in heart rate-based training. Training is divided into five heart rate zones based on percentages of maximum heart rate. With heart rate zones, you can easily select and monitor training intensities. Target zone Intensity % of HR max HR max = Maximum heart rate (220-age). Example: Heart rate zones (in beats per minute) for a 30-years-old person, whose maximum heart rate is 190 bpm (220 30). Example durations Training effect MAXIMUM % bpm less than 5 minutes Benefits: Maximal or near maximal effort for breathing and muscles. Feels like: Very exhausting for breathing and muscles. Recommended 39

40 Target zone Intensity % of HR max HR max = Maximum heart rate (220-age). Example: Heart rate zones (in beats per minute) for a 30-years-old person, whose maximum heart rate is 190 bpm (220 30). Example durations Training effect for: Very experienced and fit athletes. Short intervals only, usually in final preparation for short events. HARD 80 90% bpm 2 10 minutes Benefits: Increased ability to sustain high speed endurance. Feels like: Causes muscular fatigue and heavy breathing. Recommended for: Experienced athletes for year-round training, and for various durations. Becomes more important during pre competition season. 40

41 Target zone Intensity % of HR max HR max = Maximum heart rate (220-age). Example: Heart rate zones (in beats per minute) for a 30-years-old person, whose maximum heart rate is 190 bpm (220 30). Example durations Training effect MODERATE 70 80% bpm minutes Benefits: Enhances general training pace, makes moderate intensity efforts easier and improves efficiency. Feels like: Steady, controlled, fast breathing. Recommended for: Athletes training for events, or looking for performance gains. LIGHT 60 70% bpm minutes Benefits: Improves general base fitness, improves recovery and boosts metabolism. Feels like: Comfortable 41

42 Target zone Intensity % of HR max HR max = Maximum heart rate (220-age). Example: Heart rate zones (in beats per minute) for a 30-years-old person, whose maximum heart rate is 190 bpm (220 30). Example durations Training effect and easy, low muscle and cardiovascular load. Recommended for: Everybody for long training sessions during base training periods and for recovery exercises during competition season. VERY LIGHT 50 60% bpm minutes Benefits: Helps to warm up and cool down and assists recovery. Feels like: Very easy, little strain. Recommended for: For recovery and cooldown, throughout training season. 42

43 Training in heart rate zone 1 is done at a very low intensity. The main training principle is that performance improves when recovering after, and not only during training. Accelerate the recovery process with very light intensity training. Training in heart rate zone 2 is for endurance training, an essential part of any training program. Training sessions in this zone are easy and aerobic. Long-duration training in this light zone results in effective energy expenditure. Progress will require persistence. Aerobic power is enhanced in heart rate zone 3. The training intensity is higher than in sport zones 1 and 2, but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by recovery. Training in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles. If your goal is to compete at top potential, you will have to train in heart rate zones 4 and 5. In these zones, you exercise anaerobically in intervals of up to 10 minutes. The shorter the interval, the higher the intensity. Sufficient recovery between intervals is very important. The training pattern in zones 4 and 5 is designed to produce peak performance. The Polar target heart rate zones can be personalized by using a laboratory measured HRmax value, or by taking a field test to measure the value yourself. When training in a target heart rate zone, try to make use of the entire zone. The mid-zone is a good target, but keeping your heart rate at that exact level all the time is not necessary. Heart rate gradually adjusts to training intensity. For instance, when crossing from heart rate target zone 1 to 3, the circulatory system and heart rate will adjust in 3-5 minutes. Heart rate responds to training intensity depending on factors such as fitness and recovery levels, as well as environmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your training program accordingly. FITNESS TEST The Polar Fitness Test is an easy, safe and quick way to estimate your aerobic (cardiovascular) fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO 2max ), which is commonly used to evaluate aerobic fitness. Your long-term training background, heart rate, heart rate variability at rest, gender, age, height, and body weight all influence OwnIndex. The Polar Fitness Test is developed for use by healthy adults. Aerobic fitness 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 health benefits. For example, it helps in decreasing the risk of high blood pressure and your risk of cardiovascular diseases and stroke. If you want to improve your aerobic fitness it takes, on average, six weeks of regular 43

44 training to see a noticeable change in your OwnIndex. Less fit individuals see progress even more rapidly. The better your aerobic fitness, the smaller the improvements in your OwnIndex. Aerobic fitness is best improved by training types that use large muscle groups. Such activities include running, cycling, walking, rowing, swimming, skating, and cross-country skiing. To monitor your progress, start by measuring your OwnIndex a couple of times during the first two weeks in order to get a baseline value, and then repeat the test approximately once a month. To make sure the test results are reliable, the following basic requirements apply: You can perform the test anywhere - at home, at the office, at a health club - provided the testing environment is peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no other people talking to you. Always take the test in the same environment and at the same hour. Avoid eating a heavy meal or smoking 2-3 hours prior to testing. Avoid heavy physical exertion, alcohol, and pharmaceutical stimulants on the test day and the previous day. You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test. BEFORE THE TEST Note that you can do the test only if you have set up your A300 at flow.polar.com/start. Wear your heart rate sensor. For more information, see Wear Heart Rate Sensor. Before starting the test, make sure your physical settings including training background are accurate in the Flow web service. PERFORMING THE TEST 1. Go to Fitness test > Start test. Your A300 starts searching for your heart rate. Heart rate found and Lie down and relax is shown on the display and the test starts. 2. Lie down, stay relaxed and limit body movements and communication with other people. The bar on your A300's display fills up as the test progresses. 3. After the test Test completed is shown and you'll get your test result. 4. Press DOWN to see your estimated VO 2max. Press START and select Yes to update your VO 2max value, which is shown in Polar Flow web service. You can interrupt the test in any phase by pressing BACK. Test canceled is displayed. 44

45 Troubleshooting: Touch sensor with A300 is displayed, if A300 can't identify your heart rate sensor. Touch the sensor with your A300 to identify and pair the sensor. Couldn't find heart rate is displayed, if A300 can't find your heart rate. Check that the heart rate sensor electrodes are wet and that the textile strap fits snugly. You need a Polar HR sensor is displayed, if A300 can't find a Polar heart rate sensor. TEST RESULTS Your latest test result is shown in Fitness test > Test results. You can see the results also in your Training Diary in Flow app. For a visual analysis of your Fitness test results, go to the Flow web service and open the test from your Diary to view the details of the tests you've performed. 45

46 Fitness Level Classes Men Age / Years Very low Low Fair Moderate Good Very good Elite < > < > < > < > < > < > < > < > < > 40 Women Age / Years Very low Low Fair Moderate Good Very good Elite < > < > < > < > < > < > < > < > < > 30 The classification is based on a literature review of 62 studies where VO 2max was measured directly in healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC. 46

47 Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, VO 2MAX A clear link exists between maximal oxygen consumption (VO2 max ) of the body and cardiorespiratory fitness because oxygen delivery to tissues is dependent on lung and heart function. VO2 max (maximal oxygen uptake, maximal aerobic power) is the maximal rate at which oxygen can be used by the body during maximal exercise; it is related directly to the maximal capacity of the heart to deliver blood to the muscles. VO2 max can be measured or predicted by fitness tests (e.g. maximal exercise tests, submaximal exercise tests, Polar Fitness Test). VO2 max is a good index of cardiorespiratory fitness and a good predictor of performance capability in endurance events such as distance running, cycling, cross-country skiing, and swimming. VO2 max 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). TRAINING BENEFIT Training Benefit gives you textual feedback on your performance for each training session helping you better understand the effectiveness of your training. You can see the feedback in Flow app and Flow web service. To get the feedback, you need to have trained at least a total of 10 minutes in the heart rate zones. Training Benefit feedback is based on heart rate zones. It reads into how much time you spend and how many calories you burn in each zone. The descriptions of different training benefit options are listed in the table below Feedback Maximum training+ Maximum training Maximum & Tempo training Tempo & Maximum training Benefit That was a hard session! You improved your sprint speed and the nervous system of your muscles, which make you more efficient. This session also increased your resistance to fatigue. That was a hard session! You improved your sprint speed and the nervous system of your muscles, which make you more efficient. What a session! You improved your speed and efficiency. This session also significantly developed your aerobic fitness and your ability to sustain high intensity effort for longer. What a session! You significantly improved your aerobic fitness and your ability to sustain high intensity effort for longer. This session also developed your speed and efficiency. 47