Инструкция спортивные часы Polar Grit X2 Pro

Long term analysis in the Flow app and web service (стр. 65 из 198)

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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 three dots icon 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 Reports > Cardio Load.

65

Оглавление

Contents 2
Polar Grit X2 Pro User Manual 10
Introduction 10
Take full advantage of your Polar Grit X2 Pro 11
Polar Flow App 11
Polar Flow web service 12
Get started 13
Setting up your watch 13
Charge 13
Choose language 13
Set a PIN on your watch 13
Choose setup method 13
Option A: Set up with a phone and Polar Flow app 14
Option B: Set up with your computer 14
Option C: Set up from the watch 14
Button functions and touch display 15
Button functions 15
Time view and menu 15
Pre-training mode 15
During training 16
Color touch display 16
Gestures 16
Backlight activation 16
View Notifications 16
Watch face, views and menu 16
Watch face 16
Views 17
Menu 17
Backlight and display settings 21
Backlight activation 21
Backlight brightness 21
Always on Display 21
During training 22
Why does the time of day move on the display when the display is always on? 22
Pairing a phone with your watch 22
Before pairing a phone: 22
To pair a phone: 22
Delete a pairing 22
Updating the firmware 23
With phone or tablet 23
With computer 23
Settings 24
General settings 24
Pair and sync 24
Bike settings 24
Continuous HR tracking 24
Recovery tracking 24
Flight mode 25
Display brightness 25
Display always on 25
Notifications 25
Do not disturb 25
Music controls 25
Units 26
Language 26
Vibrations 26
Positioning satellites 26
Choose views 26
Watch face settings 33
Layout 33
Hands and background 34
Color theme 34
Widgets 34
Time and Date 36
Time 36
Date 36
Date format 36
First day of week 36
Physical settings 37
Weight 37
Height 37
Date of birth 37
Sex 37
Training background 37
Activity goal 38
Preferred sleep time 38
Maximum heart rate 38
Resting heart rate 39
VO2max 39
I wear my watch on 39
Data & security 39
Set PIN 39
Change PIN / Turn PIN Off 39
About your watch 39
Quick settings 40
Display icons 40
Restarting and resetting 41
To restart the watch 41
To reset the watch to factory settings 41
Factory reset via FlowSync 41
Factory reset from the watch 41
Setting up and using a PIN on your watch 42
Setting a PIN on your watch 42
What can be accessed when the watch is locked? 43
What if I enter the wrong PIN or forget my PIN? 43
Training 44
Wrist-based heart rate measurement 44
Wearing your watch when measuring heart rate from your wrist or tracking your... 44
Wearing your watch when not measuring heart rate from your wrist or tracking ... 45
Start a training session 45
Start a planned training session 46
Start a Multisport Training Session 47
Quick menu 47
During training 51
Browse the training views 51
Set display always on 52
Set timers 53
Interval Timer 53
Countdown Timer 54
Lock a Heart Rate, Speed or Power zone 54
Lock a heart rate zone 54
Lock a speed/pace zone 54
Lock a power zone 55
Mark a lap 55
Switch Sport During a Multisport Session 55
Training with a target 55
Change phase during a phased session 56
View training target information 56
Notifications 56
Pausing/Stopping a training session 56
Training summary 57
After training 57
Training data in the Polar Flow App 60
Training data in the Polar Flow Web Service 61
Features 62
Smart Coaching 62
Training Load Pro 62
Cardio Load 62
Perceived Load 63
Muscle Load 63
Training Load from a single session 63
Strain and Tolerance 64
Cardio load status 64
Cardio load status on your watch 64
Long term analysis in the Flow app and web service 65
Recovery Pro 66
Get started with Recovery Pro 67
View your Recovery feedback 68
Orthostatic Test 69
Performing the test 69
Orthostatic test with Recovery Pro 72
Walking Test 73
Performing the test 73
Test results 74
Detailed analysis in the Flow web service and app 74
Leg Recovery Test 75
Performing the test 75
Test results 76
Detailed analysis in the Flow web service and app 77
Cycling Performance Test 77
Performing the test 78
Test results 79
Detailed analysis in the Flow web service and app 80
Running Performance Test 80
Performing the test 81
Test results 82
Detailed analysis in the Flow web service and app 83
Fitness Test with wrist-based heart rate 84
Before the test 85
Performing the test 85
Test results 85
Fitness level classes 86
Men 86
Women 86
VO2max 86
Nightly Recharge™ recovery measurement 88
ANS charge details in the Flow app 90
Sleep charge details in Polar Flow 90
For exercise 91
For sleep 91
For regulating energy levels 91
Sleep Plus Stages™ sleep tracking 92
Sleepwise™ guide to daytime alertness 96
Nightly Skin Temperature 100
FitSpark™ daily training guide 103
During training 104
Work-rest guide based on your heart rate 106
Training with Work-rest guide 106
Guidance on the display 106
Serene™ guided breathing exercise 108
FuelWise™ 109
Training with Fuelwise 110
Smart carbs reminder 110
Manual carbs reminder 111
Drink reminder 111
Running power from the wrist 111
Running power and muscle load 112
How running power is shown on your watch 112
Polar Running Program 113
Create a Polar Running Program 113
Start a running target 114
Follow your progress 114
Running Index 114
Short-term analysis 115
Long-term analysis 116
Smart Calories 117
Training Benefit 117
Continuous heart rate 118
Continuous heart rate on your watch 118
24/7 Activity tracking 119
Activity Goal 120
Activity data on your watch 120
Activity Reminder 120
Activity data in the Flow App and web service 121
Activity Guide 121
Activity Benefit 121
Positioning satellites 122
Assisted GPS 122
A-GPS expiry date 122
Offline maps 122
Using maps during training 123
Map navigation menu 123
Using maps outside of training 124
Map navigation menu 125
Points of interest (POI) 125
Set point on map 126
Choose from list 127
Choose shown POIs 127
POI Categories 127
Download and transfer maps to your watch 128
1. Download a map file from the Polar Flow web service 129
2. Transfer the downloaded map file to your watch 130
Add the map navigation view to a sport profile 132
Track back and Back to start 133
Zoom 134
Komoot 134
Connect your komoot and Polar Flow accounts 135
Sync komoot routes to your watch 135
Start a session with a komoot route 137
Route Guidance 137
Route and elevation profiles 138
Total ascent and descent for planned routes 138
Adding a route to your watch 138
Start a training session with route guidance 138
Compass 139
Using the compass during a session 140
Using the compass outside of training sessions 140
Vertical speed & VAM 141
Vertical speed 141
Ascent speed (VAM) 141
Adding Vertical speed and VAM to a Training View 141
Hill Splitter™ 143
Add the Hill Splitter view to a sport profile 143
Training with Hill Splitter 143
Hill Splitter summary 144
Detailed analysis in the Flow web service and app 144
Race pace 146
Strava Live Segments 147
Connect your Strava and Polar Flow accounts 147
Import Strava Segments to your Polar Flow account 148
Start a session with Strava Live Segments 148
Wrist ECG measurement 149
Performing the test 149
ECG test results in the Polar Flow app 150
SpO2 measurement 151
Measuring SpO2 152
SpO2 measurements in the Polar Flow app 152
Heart Rate Zones 153
Speed Zones 153
Speed zones settings 153
Training target with speed zones 154
During training 154
After training 154
Speed and distance from the wrist 154
Swimming metrics 154
Pool swimming 154
Pool Length setting 155
Open water swimming 155
Measuring heart rate in water 155
Start a swimming session 156
During your Swim 156
After your Swim 156
Barometer 157
Altitude data when not training 158
Weather 158
Power save settings 160
Energy sources 160
Energy sources summary 161
Detailed analysis in the Flow mobile app 161
Voice guidance 161
Phone notifications 162
Set phone notifications on 163
Do not disturb 163
View notifications 163
Internal notifications 163
Find My Phone 164
Using the Find My Phone feature outside of training 164
Using the Find My Phone feature during training 165
Receive a notification if you leave your phone behind 166
Turning the Find My Phone feature on/off in Flow app 166
Music controls 167
Music controls settings in Polar Flow app 167
HR sensor mode 168
Turn on HR sensor mode 168
Stop sharing HR 168
Live heart rate broadcasting 168
To turn live heart rate broadcasting on or off on your watch: 168
Sport Profiles 169
Changeable wristbands 169
Changing the wristband 170
Compatible sensors 170
Polar Verity Sense 170
Polar OH1 optical heart rate sensor 170
Polar H10 heart rate sensor 171
Polar H9 heart rate sensor 171
Polar Stride Sensor Bluetooth® Smart 171
Polar Speed sensor Bluetooth® Smart 171
Polar Cadence Sensor Bluetooth® Smart 172
Third-party Power sensors 172
Pairing sensors with your watch 172
Pair a heart rate sensor with your watch 172
Polar H9, Polar H10 172
Polar OH1+, Polar Verity Sense 172
Pair a cycling sensor with your watch 173
Bike settings 173
Measuring wheel size 173
Calibrate cycling power sensor 174
Pair a stride sensor with your watch 174
Calibrate stride sensor 174
Delete a pairing 175
Pairing Sennheiser MOMENTUM Sport earbuds 175
Delete a pairing 175
Polar Flow 176
Polar Flow App 176
Training data 176
Activity data 176
Sleep data 176
Sport profiles 176
Image sharing 176
Start using the Flow app 176
Polar Flow Web Service 177
Diary 177
Reports 177
Programs 177
Sport profiles in Polar Flow 178
Add a sport profile 178
Edit a sport profile 179
Planning your training 179
Create a training plan with the Season Planner 179
Create a training target in the Polar Flow web service 180
Create a target based on a favorite training target 182
Sync the targets to your watch 183
Create a training target in the Polar Flow app 183
Favorites 186
Add a Training Target to Favorites: 186
Edit a Favorite 186
Remove a favorite 186
Syncing 186
Sync with Flow mobile App 186
Sync With Flow Web Service Via FlowSync 187
Important information 188
Battery 188
Charging the battery 188
Charging during training 189
Battery life 189
Battery status and notifications 190
Battery status icon 190
Battery notifications 190
Caring for your watch 190
Keep your watch clean 190
Take good care of the optical heart rate sensor 191
Storing 191
Service 191
Precautions 191
Interference During Training 191
Risk 192
Warning - Keep batteries out of reach of children 192
How to use your Polar product securely 193
Technical specification 193
Polar Grit X2 Pro 193
Polar FlowSync Software 195
Polar Flow mobile application compatibility 195
Water resistance of Polar products 196
Regulatory information 197
Limited International Polar Guarantee 197
Disclaimer 198
Bookmarks 1
Sleep 92
FlowSleep 93
Image 176

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