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Polar A300

1. 20 Walch Settings von enr sl atit cM A bic O ARS 20 Alam ase c crece SE cc AS RI Ub IS d Dd D E E LL AE LL LU Ed 20 Uu E Re 20 Date m circ kis ate th Go AER ORNA M Ct ante cA Es so SIE COSA EH TUE qul a Sut Cero dtt 20 Date format ione Ee ii uin Ea e edu dan ech tase eai conden sts o ee 21 Watch Facer cline ese aid 21 AAA c MENO 22 Wear Heart Rate Sensor oo reo RES A eet ed i A I eese 22 Start a Training Session sssuuuuuuuuuuueeesseeeeesessesssss e e RR RR RR err eee esses esses seres 23 Start a training session with a target 22 0000 e cece cece eeeeeeceeceeceeeeeeeees 23 PUIG LAIN AAA sd ose ohne os nak R 24 Traihiig VieWSiz 625s20 sre rece cos CEROS A CE le LOS LT e 24 Training with heart rate soseen r cnn cnn eee i a e E 24 Training without heart rate 2 002 222 222 esse esses esses sese sese serre 25 Training with a duration or calorie based training target Luuuuuuuuuueeueeeeeesee eene 25 Training with a phased training target ssssssssssssssssssssssssssssssssses sess esses 27 Functions During Training serens 0 000022 e cece ccc ccc cece cee ss ese A E esses esses sess sss 28 LOCK a Zone e sede ad ex usta eub olus ume tuNe ALS deste pa uec m 28 See the time of day 200 cece eee e cece cece ecccccccccccccececccececceceececceceeeeeeeeeeeeeeees 28 Activate backlight 2 0
2. CONTENTS Contents RESI Lh Red epus a Led tie e A LEE e true TAA 2 Introd ction eti CU UE Be RR REC 8 Get started A a Nase nossa shee scares seh A datas obese ner NE 10 SebupyoubASO0 seeks erret to UNG onal Ae LN ML ot rige LE pute uec uiam a ed 10 e ijo 1280 sper TRE EE 11 Basic setllngS 201 adhere et nai codon Mince ath e Rice NS O la el EUM aid rn dde 11 WIISEDaFd 2 2 tel deret ben nent oth T oi das acyl St pag desde eade ach RIA seas eu 11 Button Functions and Menu Structure occ cnn 13 Button Functions 2 o SR eee ote A fe tot vius 13 Mis auper Pl 14 PANNING tos poset cit a e Ee dM RP Oe te MENA et C cM UN Ct EL TUE T 14 Pair a Heart Rate Sensor with A300 occ 15 Pair a Mobile Device with A300 occ 15 Delete a Pang tii E 16 Settings Id dt A OR IA 17 Sport Profile settings 000000 e cece cece cece eee eeeeeecececceccsecsseeeeees 17 Sport Profiles outlets pi DR aen deleta rd eoe de dee tute fateh tel Set tes 17 SI MBA RM EE 17 Physical Settings aen or le re ogee dis soe dece Rr d d wb d rb rie br er es dee ot 18 Paitand Syris ete Sou Smet set ana O aa S dut eid des ees Sadan ale per Aree de T 19 Elightmode oett Oe Anessa oh sealed Andee ean Reed dels Aas EE iS EET 19 Inactvity Art s eo Dien Dra dtes ate in at A Ere do tele oes aah AU M Ar 19 Bu ee RERO EEEE SIATE EE ASRA ERAI A A A A 19 language rita tbessssteeestircu Roue ccu suu ehh Be Gli Ete pe bua Se Got tacon ae RIM 19 ADOULPIOGUCE o TP
3. theless the device should be used in such a manner that the potential for human contact with the antenna dur ing normal operation is minimized DISCLAIMER e The material in this manual is for informational purposes only The products it describes are subject to change without prior notice due to the manufacturer s continuous development program e Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein e Polar Electro Inc Polar Electro Oy shall not be liable for any damages losses costs or expenses dir ect indirect or incidental consequential or special arising out of or related to the use of this material or the products described herein 1 0 EN 02 2015 69
4. 1 iai lon Dipl DIR M E Iba DR 2 asda ie ENERO Rice Ue 35 Heat Rate ZONCS suse Lc os ea e se eee ilic EAD LP Pene dete 36 Fitness TeSt 5 RHR C sie addons 41 Betore the tes cete o lt aN a Euren oput pta fU hou E peo UA ut ec SUE E 41 Performing the Test torcer oler tls e sch bac Ad E eA n ean eade tes 42 Test Results nti nimii a uei ie 42 Fitness Level Classes ico eo e etd E bocas AAA e UNT ESQ ead 43 Mela eects te sco REY a AS STU AO SSS ODE M LO ce oS unen O IN D M ce cC Cu ce LIS 43 WOEN xoti conuentu tdt einer a aga uA a Lire MSN NE Goole M a BAER 43 MVO2ITIQX adrede vn ace Siva nn nme vo Sine na Erde A feat aa dT de Ere ue die oa Madero 44 Training Benefit se ces bee cee Se tbi scis mide ate id 44 Polar Flow App and Web Service 1 2 2 00 2 2 ooo ess esI cee eser rers 47 Polar FION AUD uc october se Sot ioco tfc qt phu sap oe Fido de Rice tat alah A RE inc ROLL leui RSs dor DE 47 Polar Flow Web Service _ 2 2 0 2002 eee 47 Plan Your Training 2 2 2 0 222 e cece cece cece eee RR RR RR RR aa aa oaoaraa narrano nanan 48 Create a Training Target 0000000 c coco cee cee e eese esses esses esessesesse sesso 49 URSS A tee ae eG Oooo rake anaes en 49 Phasedtargeb so gece a p lee scd pue li LE MON 49 Favorites cc s oullludoelelllLllizecsclocnimgcollpoit ieiedeneURoA0bcD0d clnO0 ilio e Orr dold 49 Sync the Targe
5. 2 When Pairing is displayed touch the heart rate sensor with your A300 3 Pairing completed is shown when you re done or 1 Goto General Settings gt Pair and sync gt Pair other device and press START 2 When Pairing is displayed touch the heart rate sensor with your A300 3 Pairing completed is displayed when you re done PAIR A MOBILE DEVICE WITH A300 Before pairing a mobile device e do the setup at flow polar com start as described in chapter Set up your A300 e download Flow app from the App Store e 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 A300 2 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 gt General settings gt Pair and sync gt Pair mobile and press START 15 4 Pair touch device with A300 is displayed Touch the mobile device with your A300 5 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 Goto Settings gt General settings gt Pair and sync gt
6. Polyamide Strap material 38 Polyamide 29 Polyurethane 20 Elastane 13 Polyester Water resistance Uses Bluetooth Smart wireless technology Your A300 is compatible with the following Polar heart rate sensors as well Polar H1 Polar H2 using GymLink technology and Polar H6 POLAR FLOWSYNC SOFTWARE AND USB CABLE To use FlowSync software you need a computer with Microsoft Windows or Mac OS X operating system with an internet connection and a free USB port for USB cable FlowSync is compatible with the following operating systems Computer operating system on IE Ee E CL wom RN CN POLAR FLOW MOBILE APPLICATION COMPATIBILITY e iPhone 4S or later The Polar A300 training device applies the following patented technologies among others e Ownlndex technology for Fitness test WATER RESISTANCE Water resistance of Polar products is tested according to International IEC 60529 IPX7 1m 30min 20 C Products are divided into four different categories according to water resistance Check the back of your Polar product for the water resistance category and compare it to the chart below Please note that these definitions do not necessarily apply to products of other manufacturers Marking on case back Water resistant characteristics Water resistant IPX7 Not suitable for bathing or swimming Protected against wash splashes and raindrops Do not wash with a pressure washer Water resistant Not suitable for
7. Together with the Polar Flow web service and the Flow app your A300 helps you to under stand how your choices and habits affect your well being 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 www polar com support A300 POLAR Feed Explore Progress John Doe BR MAY 201 3 Today Month Y Tuesday Wednesday Thursday Friday Saturday Sunday Summary 29 30 31 1 2 3 4 D Tha 15172 kcal i GEN OE Ca ES A B E topaymay27 mn Nm S om hs aaa A 2 amp 2 4 1A 37A 8 12 13 14 15 16 A 8 A 4 A 2 A 3 A La A La 100 19 20 21 22 23 9 48min 12 3 A La 2 TA 3 304 A 3 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 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 Store9M or Google play TM Polar FlowSync Software Polar FlowSync syncs your data between yo
8. direct indirect or incidental consequential or special arising out of or related to the product e Items purchased second hand are not covered by the two 2 year warranty unless otherwise stip ulated by local law e During the guarantee period the product will be either repaired or replaced at any of the authorized Polar Service Centers regardless of the country of purchase Guarantee with respect to any product will be limited to countries where the product has been initially mar keted C 0537 This product is compliant with Directives 93 42 EEC 1999 5 EC and 2011 65 EU The relevant Declaration of Conformity is available at www polar com support The relevant Declaration of Conformity is available at www polar com en regulatory information X 66 This crossed out wheeled bin marking shows that Polar products are electronic devices and are in the scope of Directive 2012 19 EU of the European Parliament and of the Council on waste electrical and electronic equipment WEEE and batteries and accumulators used in products are in the scope of Directive 2006 66 EC of the European Parliament and of the Council of 6 September 2006 on batteries and accumulators and waste batteries and accumulators These products and batteries accumulators inside Polar products should thus be disposed of separately in EU countries Polar encourages you to minimize possible effects of waste on the environment and human health also outside the European
9. short events 80 90 152 172 bpm 2 10 minutes Benefits Increased abil ity to sustain high speed endurance Feels like Causes mus cular fatigue and heavy breathing Recommended for Exper ienced athletes for year round 37 Example Heart Example durations Training effect rate zones in HR Maximum beats per minute max heart rate 220 age for a 30 years old person whose maximum heart Intensity of HR ax training and for various dur ations Becomes more important dur ing pre com petition Season 10 40 minutes Benefits Enhances gen eral training pace makes moderate intensity efforts easier and improves efficiency Feels like Steady con trolled fast breathing Recommended for Athletes training for events or look ing for per formance gains LIGHT 60 70 114 133 bpm 40 80 minutes 38 Example Heart Example durations Training effect rate zones in HR Maximum beats per minute max heart rate 220 age for a 30 years old person whose maximum heart Intensity of HR ax Improves gen eral base fit ness improves recovery and boosts meta bolism Feels like Comfortable and easy low muscle and car diovascular load Recommended for Everybody for long training sessions dur ing base train ing periods and for recovery exercises dur ing competition season VERY LIGHT 50 60 104 114 bpm 20 40 minutes Benefits Helps to
10. 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 O 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 55 RESET A300 Like any electronic device A300 is recommended to be restarted every now and then If you experience prob lems 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 56 IMPORTANT INFORMATION TAKING CARE OF YOUR A300 Like any electronic device Polar A300 should be treated with care The suggestions below will help you fulfill guarantee obligations and enjoy this product for many years to come A300 Keep your training device clean We recommend that you wash the device and the silicone wristband after each training session under running water with a mild soap and water solution Please remove the device from the wristband and wash them separately Wipe th
11. Remove pairings and press START 2 Choose the device you want to remove from the list and press START 3 Delete pairing is displayed choose Yes and press START 4 Pairing deleted is displayed when you re done 16 SETTINGS 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 e Cycling e Strength training e Group exercise Other indoor 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 O 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 gt 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 gt Sport profiles and choose the profile you want to edit e Training sounds Choose Off or On e 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 17 e HR settings heart rate settings HR view Choose Beats per min beats per minute or of max 96 o
12. Union by following local waste disposal regulations and where possible utilize separate collection of electronic devices for products and battery and accu mulator collection for batteries and accumulators R This marking shows that the product is protected against electric shocks Manufactured by Polar Electro Oy Professorintie 5 Fl 90440 KEMPELE Tel 358 8 5202 100 Fax 358 8 5202 300 www polar com Polar Electro Oy is a ISO 9001 2008 certified company 2015 Polar Electro Oy Fl 90440 KEMPELE Finland All rights reserved No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy The names and logos in this user manual or in the package of this product are trademarks of Polar Electro Oy The names and logos marked with a amp symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy Windows is a registered trademark of Microsoft Corporation and Mac OS is a registered trademark of Apple Inc App Store is a service mark of Apple Inc Google Play is a trademark of Google Inc The Bluetooth word mark and logos are registered trademarks owned by Bluetooth SIG Inc and any use of such marks by Polar Electro Oy is under license COMPLIANCE STATEMENT COMPLIANCE STATEMENT CANADA Polar Electro Oy has not approved any changes or modifications to this device by the user Any changes or modifications could voi
13. 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 intime view and in Activity Mon 2 10 54 mm Activity 32 In the Activity menu you can see how active your day has been so far and get guidance on how to reach your goal e Active time Active time tells you the cumulative time of body move ments that benefit your health e Calories Shows how many calories you ve burned through training activ ity and BMR Basal metabolic rate the minimum metabolic activity required to maintain life e Steps Steps you ve taken so far The amount and type of body move ments are registered and tumed into an estimation of steps e Distance Distance you ve covered so far The distance calculation is based on your height and the steps you ve taken e 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 Oh 18 min 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 jogging medium intensity and jogging means high intensity You can find more examples for low med
14. in either duration or calories You can only fill in one of the values Click the favorite icon if you want to add the target to your Favorites Click Save to add the target to your Diary Phased target Choose Phased Choose Sport enter Target name maximum 45 digits Date and Time and any Notes optional you want to add Choose whether you want to create a new phased target CREATE NEW or use the template USE TEMPLATE Add phases to your target Click DURATION to add a phase based on duration Choose name and dur ation for each phase manual or automatic next phase start and the intensity Click the favorite icon if you want to add the target to your Favorites Click Save to add the target to your Diary Favorites If you have created a target and added it to your favorites you can use it as a scheduled target Choose FAVORITE TARGETS Your training target favorites are shown Click USE to select a favorite as a template for your target Enter Date and Time You can edit the target if you wish or leave it as it is 49 O Editing the target in this view doesn t affect the favorite target If you want to edit the favorite target go to FAVORITES by clicking the star icon right next to your name and profile photo 5 Click ADD TO DIARY to add the target to your Diary SYNC THE TARGETS TO YOUR A300 Remember to sync the training targets to your A300 from the Flow web service via FlowSync or Flow App I
15. least once e Your mobile device has Bluetooth turned on and airplane mode flight mode is not turned on e You have paired your A300 with your mobile For more information see Pairing There are two ways to sync your data 1 Sign into Flow app and press and hold the BACK button on your A300 2 Connecting to device is displayed followed by Connecting to app 3 Syncing completed is displayed when you re done or 1 Signinto Flow app and on your A300 go to Settings gt General settings gt Pair and sync gt Sync data and press the START button 2 Connecting to device is displayed followed by Connecting to app 3 Syncing completed is displayed when you are done O When you sync your A300 with the Flow app your activity and training data are also synced automatically via an intenet connection to the Flow web service For support and more information about using Polar Flow app go to www polar com en support Flow app SYNC WITH FLOW WEB SERVICE VIA FLOWSYNC To sync data with the Flow web service you need FlowSync software Go to flow polar com start and down load and install it before trying to sync 1 Plug your A300 to your computer either directly or with the USB cable 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 53 Every time you plug in your A300 to your computer the Polar FlowSync software will trans
16. recovering from a serious illness or medical treatment 62 e Do you use a pacemaker or other implanted electronic device e Do you smoke e Are you pregnant Note that in addition to training intensity medications for heart conditions blood pressure psychological con ditions asthma breathing etc as well as some energy drinks alcohol and nicotine may also affect heart rate It is important to be sensitive to your body s responses during training If you feel unexpected pain or excessive fatigue when training it is recommended that you stop the training or continue at a lighter intensity Note If you are using a pacemaker defibrillator or other implanted electronic device you can use Polar products In theory interference to pacemaker caused by Polar products should not be possible In practice no reports exist to suggest anyone ever having experienced interference We cannot however issue an official guarantee on our products suitability with all pacemakers or other implanted devices such as defibrillators due to the variety of devices available If you have any doubts or if you experience any unusual sensations while using Polar products please consult your physician or contact the implanted electronic device man ufacturer to determine safety in your case If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product check the listed materials
17. 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 42 Fitness Level Classes 20 24 32 37 38 43 44 50 51 56 57 62 30 34 29 34 35 40 41 45 46 51 52 56 Women 2024 24 m p 27 31 32 36 37 41 ES 46 47 e EER 30 34 25 29 30 33 34 37 38 42 43 46 35 39 24 27 28 31 32 35 36 40 41 44 The classification is based on a literature review of 62 studies where VO max was measured directly in healthy adult subjects in the USA Canada and 7 European countries Reference Shvartz E Reibold RC 43 Aerobic fitness norms for males and females aged 6 to 75 years a review Aviat Space Environ Med 61 3 11 1990 VO max A clear link exists between maximal oxygen consumption VO2 nax of the body and cardiorespiratory fitness because oxygen delivery to tissues is dependent on lung and heart function VOZ ax 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 VOZ ax can be measured or predicted by fitness tests e g maximal exercise tests submaximal ex
18. swimming Protected against wash splashes sweat rain drops etc Do not wash with a pressure washer Water resistant 30 m 50 m Suitable for bathing and swimming 65 Marking on case back Water resistant characteristics Water resistant 100 m Suitable for swimming and snorkeling without air tanks LIMITED INTERNATIONAL POLAR GUARANTEE e This guarantee does not affect the consumer s statutory rights under applicable national or state laws in force or the consumers rights against the dealer arising from their sales purchase contract e This limited Polar international guarantee is issued by Polar Electro Inc for consumers who have pur chased this product in the USA or Canada This limited Polar international guarantee is issued by Polar Electro Oy for consumers who have purchased this product in other countries e Polar Electro Oy Polar Electro Inc guarantees the original consumer purchaser of this device that the product will be free from defects in material or workmanship for two 2 years from the date of pur chase e The receipt of the original purchase is your proof of purchase e The guarantee does not cover the battery normal wear and tear damage due to misuse abuse acci dents or non compliance with the precautions improper maintenance commercial use cracked broken or scratched cases displays armband elastic strap and Polar apparel e The guarantee does not cover any damage s losses costs or expenses
19. 00200 c cece cece cece n II IR RR RR RII 28 Night MOGE TUnctlon iere tior cett a Sone othe lec kb eu eri dore hb 28 Pause Stop a training session _ 1 2 2 2 eee ccc ec ccc cece cece ee sesso s reser 28 Training Summary 2 2425 0e not ede ack Ae Sen boi nu She cant e nob rss dove ob os Dien or 30 After hralning A Ne te et SAM Ce tots risnt Aik ot MIEL SA Hen gU LA hel Era LCS 30 Training History Ir A300 di dele Rede o reed pecori e n idoracs2 cacon da 30 Polar FloW ADD 7 o e a Me tle e ee EA eot t he eti ted uoo etd ra rst tros 31 Polar Flow WebServices or EE HE SLE NR MUR 31 Features eo c EL unt e has alt dt e doti tede gated bbs 32 24 7 Activity Tracking ooooccccccccccccccccccccco e cece cece cece cece eeeeeeeeeeeeeeceececscecsceseeeeees 32 Activity GOAN se res ht et refusa dts ar re te INO alo Sth ee tote raw M d 32 Actlivity data DEEA E nete di AA E hag ts C e eai e 32 INACTIVITY AEM 5 a ba Rds hte hs ccd RN Er RE an IPSA b UD AED 33 Sleep information at Flow web service and Flow app 0 2 2 2 cece cc ccccccccccccccececcecceeeeeeeeeeees 34 Activity data in Flow App and Flow web service 2 2000 c ccc ce ccc ccc ceeccccececceecececeeeeeeees 34 Sport Prorles o ates cache ia hel doce M E PA A 34 Smart Coaching features 112 00 cece ccc cece cece cece ee eee e sees esses sees esee eret esee sees eser rele 35 Smart Calon eS 24 cette toco tute nette intent testae Slt LEER esee ee dada ren 35 Energy PO e s
20. RT button and return with the BACK button In the menu you ll find Activity History 6396 mm Settings 3 Activity Fitness test Running 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 amp 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 14 PAIR A HEART RATE SENSOR WITH A300 O 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 swim ming and we recommend using Bluetooth Smart O 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 Wearthe heart rate sensor and press START in time view to enter pre training mode
21. ay need this inform ation if you contact Polar customer care WATCH SETTINGS To view and edit your watch settings go to Settings gt Watch settings In Watch settings you ll find Alarm Time Date Date format Watch face 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 O 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 O When syncing with the Flow app and web service the time of day is automatically updated from the ser vice DATE Set the date O When syncing with the Flow app and web service the date is automatically updated from the service 20 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 O 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 Mon 2 www 10 54 mm Time 21 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 bu
22. ce of your muscles and your aerobic fitness Excellent This long session improved the endurance of your muscles and your aerobic fitness It also developed your basic endurance and your body s ability to bum fat during exercise Excellent You improved the endurance of your muscles and your aerobic fitness This session also developed your basic endurance and your body s ability to burn fat during exercise Great This long session improved your basic endurance and your body s ability to bum fat during exercise It also developed the endurance of your muscles and your aerobic fitness Great You improved your basic endurance and your body s ability to bum fat during exercise This session also developed the endur ance of your muscles and your aerobic fitness Great This long low intensity session improved your basic endur ance and your body s ability to burn fat during exercise Well done This low intensity session improved your basic endur ance and your body s ability to burn fat during exercise 45 Feedback Recovery training Very nice session for your recovery Light exercise like this allows your body to adapt to your training 46 POLAR FLOW APP AND WEB SERVICE POLAR FLOW APP Polar Flow app allows you to see an instant visual interpretation of your activity and training data offline whenever you want Get details of your 24 7 activity Find out what you re missing from your daily goal and how to reach it Se
23. d the user s authority to operate the equipment 67 Polar Electro Oy n a approu aucune modification apport e l appareil par l utilisateur quelle qu en soit la nature Tout changement ou toute modification peuvent annuler le droit d utilisation de l appareil par l util isateur Industry Canada IC regulatory information This device complies with Industry Canada licence exempt RSS standard s Operation is subject to the fol lowing two conditions 1 this device may not cause interference and 2 this device must accept any inter ference including interference that may cause undesired operation of the device Avis de conformit la r glementation d Industrie Canada Le pr sent appareil est conforme aux CNR d Industrie Canada applicables aux appareils radio exempts de licence L exploitation est autoris e aux deux conditions suivantes 1 l appareil ne doit pas produire de brouil lage et 2 l utilisateur de l appareil doit accepter tout brouillage radio lectrique subi m me si le brouillage est susceptible d en compromettre le fonctionnement CAN ICES 3 B NMB 3 B USA Polar Electro Oy has not approved any changes or modifications to this device by the user Any changes or modifi cations could void the user s authority to operate the equipment FCC regulatory information This device complies with part 15 of the FCC rules Operation is subject to the following two conditions 1 This device may not cause harmful i
24. day training The operating time depends on many factors such as the temperature of the environment in which you use your A300 the fea tures you use and battery aging The operating time is significantly reduced in temperatures well below freez ing Wearing the A300 under your overcoat helps to keep it warmer and to increase the operating time LOW BATTERY NOTIFICATIONS Battery low The battery charge is low It is too low for recording a training session It is recom mended to charge A300 Battery low Charge Battery low The charge has dropped to a critical level Charge your A300 as soon as possible Charge The charge is too low for recording a training session A new training session can not be started before charging A300 60 When the display is blank the battery is empty and A300 has gone to sleep mode Charge your A300 If the battery is totally drained it may take a while for the charging animation to appear on the display CHANGING HEART RATE SENSOR BATTERY To change the battery of the heart rate sensor yourself carefully follow the instructions below When changing the battery make sure the sealing ring is not damaged in which case you should replace it with a new one You can purchase the sealing ring battery kits at well equipped Polar retailers and authorized Polar Services In the USA and Canada the additional sealing rings are available at authorized Polar Service Centers In the USA the sealing ring batte
25. dit 3 You can change the name of the target Click SAVE 4 To edit other details of the target click VIEW After you ve done all the needed changes click UPDATE CHANGES Remove a favorite 1 Click the favorites icon on the upper right corner next to your name All your favorite training targets are shown 2 Click the delete icon in upper right corner of the training target to remove it from the favorites list SPORT PROFILES IN FLOW WEB SERVICE There are eight sport profiles on your A300 by default In the Flow web service you can add new sport profiles to your sports list as well as edit them and existing profiles Your A300 can contain a maximum of 20 sport profiles If you have over 20 sport profiles in the Flow web service the first 20 in the list are transferred to your A300 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 the list ADD A SPORT PROFILE In the Flow web service Click your name profile photo in the upper right comer 2 Choose Sport Profiles 3 Click ADD SPORT PROFILE and choose the sport from the list gt A The sport is added to your spott list EDIT A SPORT PROFILE In the Flow web service 51 1 Click your name profile photo in the upper right corner 2 Choose Sport Profiles 3 Click EDIT under the sport you want to edit In each sport profi
26. e steps covered distance burned calories and sleep time Get inactivity alerts when it s time to get up and move Flow app lets you easily access your training targets and view fitness test results Get a quick overview of your training and analyze every detail of your performance right away See the weekly summaries of your train ing in the training diary To start using the Flow app download it from App Store or Google Play onto your mobile Flow App for iOS is compatible with iPhone 4S or later and needs Apple s iOS 7 0 or later Polar Flow mobile app for Android is compatible with devices running Android 4 3 or later For support and more information about using Polar Flow app go to www polar com en support Flow app Before taking a new mobile device smartphone tablet into use it has to be paired with your A300 For more information see Pairing To see your training data in Flow app you must sync your A300 with it after your session When you sync your A300 with the Flow app your activity and training data are also synced automatically via an intemet con nection to the Flow web service Flow app is the easiest way to sync your training data from your A300 with the web service For information on syncing see Syncing POLAR FLOW WEB SERVICE The Polar Flow web service shows your activity goal and the details of your activity and helps you under stand how your daily habits and choices affect your well being Flow web service al
27. em dry with a soft towel Don t charge the device when it is wet O It is essential that you wash the device and the wristband if you wear them in a swimming pool where chlorine is used for keeping the pool clean e If you don t wear the device 24 7 wipe off any moisture before storing it Don t store in non breathable material or in a damp environment e g plastic bag or damp gym bag e Wipe it dry with a soft towel when needed Use a damp paper towel to wipe dirt from the training device To maintain the water resistance do not wash the training device with a pressure washer Never use alcohol or any abrasive material such as steel wool or cleaning chemicals 57 e When you connect your A300 to a computer check that there is no moisture hair dust or dirt on the A300 s USB connector Gently wipe off any dirt or moisture Don t use any sharp tools for cleaning to avoid scratching Operating temperatures are 10 C to 50 C 14 F to 122 F HEART RATE SENSOR Connector Detach the connector from the strap after every use and dry the connector with a soft towel Clean the connector with a mild soap and water solution when needed Never use alcohol or any abrasive material e g steel wool or cleaning chemicals Strap Rinse the strap under running water after every use and hang to dry Clean the strap gently with a mild soap and water solution when needed Do not use moisturizing soaps because they can leave residue on the
28. ents such as LED displays motors and electrical brakes may cause interfering stray signals To solve these problems try the following 1 Remove the heart rate sensor strap from your chest and use the training equipment as you would nor mally 2 Movethe 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 panel of the equipment while the left or right side of the display is relatively free of disturbance 3 Putthe heart rate sensor strap back on your chest and keep the training device in this interference free area as much as possible If the training device still does not work with the training equipment it may be electrically too noisy for wire less heart rate measurement For further information www polar com support MINIMIZING RISKS WHEN TRAINING Training may include some risk Before beginning a regular training program it is recommended that you answer the following questions concerning your health status If you answer yes to any of these questions we recommend that you consult a doctor before starting any training program e Have you been physically inactive for the past 5 years e Do you have high blood pressure or high blood cholesterol e Are you taking any blood pressure or heart medication e Do you have a history of breathing problems e Do you have symptoms of any disease e Are you
29. ercise tests Polar Fit ness Test VO2 nax 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 ax can be expressed either as milliliters per minute ml min ml m min 1 or this value can be divided by the person s body weight in kilograms ml kg min ml m kg 1m 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 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 Maximum training That was a hard session You improved your sprint speed and the nervous system of your muscles which make you more efficient Maximum amp Tempo training What a session You improved your speed and efficiency This session also significantly developed your aerobic fitn
30. ergyPointer 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 Intensity of HR Example Heart Example durations Training effect rate zones in HR Maximum beats per minute max heart rate 220 age for a 30 years old person whose maximum heart rate is 190 bpm 220 30 ax MAXIMUM 90 100 171 190 bpm less than 5 Benefits Max minutes imal or near maximal effort for breathing 36 Example Heart Example durations Training effect rate zones in HR Maximum beats per minute max heart rate 220 age for a 30 years old person whose maximum heart Intensity of HR ax and muscles Feels like Very exhaust ing for breath ing and muscles Recommended for Very exper ienced and fit athletes Short intervals only usually in final preparation for
31. eriod you can choose both the period and the sport Choose the time period and sport for report from the drop down lists and press the wheel icon to choose what data you want to view in the report graph For support and more information about using the Flow web service go to polar com en support flow PLAN YOUR TRAINING Plan your training in the Flow web service by creating detailed training targets and syncing them to your A300 with Flowsync or via Flow app Your A300 will guide you towards completing your target during training Note that A300 uses heart rate zones in trainings planned in the Flow web service EnergyPointer feature is not available e Quick Target Choose a duration or calorie target for the training You can for example choose to burn 500 kcal or train for 30 minutes e Phased Target You can split your training into phases and set a different duration and intensity for each of them This one is for e g creating an interval training session and adding proper warm up and cool down phases to it e Favorites Create a target and add it to Favorites to easily access it every time you want to perform it again 48 CREATE A TRAINING TARGET 1 2 Go to Diary and click Add Training target In the Add training target view choose Quick or Phased Quick Target 1 2 Choose Quick Choose Sport enter Target name maximum 45 digits Date and Time and any Notes optional you want to add Fill
32. ervice allows you to analyze every detail of your training and learn more about your per formance Follow your progress and also share your best sessions with others For more information see Polar Flow Web Service 31 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 typ ical 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
33. ess and your ability to sustain high intensity effort for longer Tempo amp Maximum training What a session You significantly improved your aerobic fitness and your ability to sustain high intensity effort for longer This ses sion also developed your speed and efficiency Feedback Tempo training Tempo training Tempo amp Steady state training Steady state amp Tempo training Steady state training Steady state training Steady state amp Basic training long Steady state amp Basic training Basic amp Steady state training long Basic amp Steady state training Basic training long Basic training Great pace in a long session You improved your aerobic fitness speed and ability to sustain high intensity effort for longer This session also increased your resistance to fatigue Great pace You improved your aerobic fitness speed and ability to sustain high intensity effort for longer Good pace You improved your ability to sustain high intensity effort for longer This session also developed your aerobic fitness and the endurance of your muscles Good pace You improved your aerobic fitness and the endurance of your muscles This session also developed your ability to sus tain high intensity effort for longer Excellent This long session improved the endurance of your muscles and your aerobic fitness It also increased your res istance to fatigue Excellent You improved the enduran
34. f you don t sync them they are only visible in your Flow web service Diary or Favorites list After syncing your training targets to your A300 you can find e scheduled trainings targets in Targets menu unperformed trainings of the past 1 week and next 4 weeks e training targets listed as favorites in Favorites For information on starting a training target session see Start a training session FAVORITES In Favorites you can store and manage your favorite training targets in the Flow web service Your A300 can have a maximum of 20 favorites at a time If you have over 20 favorites in the Flow web service the first 20 in the list are transferred to your A300 when syncing You can find them under the Favorites menu in your A300 You can change the order of your favorites by dragging and dropping them in the web service Choose the favorite you want to move and drag it into the place you want to put it in the list Add a Training Target to Favorites 1 Create a training target 2 Click the favorites icon YY on the lower right corner of the page 3 The target is added to your favorites or 1 Open an existing target from your Diary 2 Click the favorites icon YY on the lower right corner of the page 3 The target is added to your favorites 50 Edit a Favorite 1 Click the favorites icon Yt on the upper right corner next to your name All your favorite training targets are shown 2 Choose the favorite you want to e
35. f 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 O 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 gt Physical settings It is important that you re pre cise 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 e Weight Set your weight in kilograms kg or pounds Ibs e Height Set your height in centimeters metric or in feet and inches imperial e Date of birth Set your birthday The order in which the date settings are depends on which time and date format you have chosen 24h day month year 12h month day year e Sex Select Male or Female O 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 gt General settings In General settings you ll find e Pair and sync e Flight mode Inactivity alert e Units Language About product 18 PAIR AND SYNC e Pair and sync mobile device Pair mobile devices with yo
36. fer your data to the Polar Flow web service and sync any settings you may have changed If the syncing does not automatically start start FlowSync from the desktop icon Windows or from the applications folder Mac OS X Every time a firmware update is available FlowSync will notify you and request you to install it O If you change settings in the Flow web service while your A300 is plugged into your computer press the synchronize button on FlowSync to transfer to the settings to your A300 For support and more information about using the Flow web service go to www polar com en support flow For support and more information about using FlowSync software go to www polar com en support FlowSync 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 down loaded 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 e A Flow web service account Polar account e Installed FlowSync software e Registered your A300 in the Flow web service You ve done all this already if you ve set up your
37. idual maximum heart rate HR max e Heart rate during training e Activity measurement outside of training sessions and when you train without heart rate e Individual maximal oxygen uptake VO2 nax VO2 nax tells about your aerobic fitness You can find out your estimated VO2 pax with the Polar Fit ness 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 burn ing or improving fitness It helps you focus on what you want to achieve 35 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 cor responds to 6996 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 intensive training and the Energy Pointer value changes The highest possible value of EnergyPointer is 8096 of your maximum heart rate Below you can see how the En
38. in Technical Specifications To avoid any skin reaction to the heart rate sensor wear it over a shirt but moisten the shirt well under the electrodes to ensure flawless operation The combined impact of moisture and intense abrasion may cause a black color to come off the heart rate sensor s surface possibly staining light colored clothes If you use perfume or insect repellent on your skin you must ensure that it does not come into contact with the training device or the heart rate sensor TECHNICAL SPECIFICATION A300 Battery type 68 mAh Li pol rechargeable battery Operating time Up to 26 days with 24 7 activity tracking and 1h day training Operating temperature 10 C to 50 C 14 F to 122 F Training computer materials Device acrylonitrile butadiene styrene glass fiber polycarbonate stainless 63 steel polymethylmethacrylate Wristband silicone stainless steel Watch accuracy Better than 0 5 seconds day at 25 C 77 F temperature Accuracy of heart rate monitor 1 or 1 bpm whichever larger Defin ition applies to stable conditions Heart rate measuring range 15 240 bpm Water resistance 30m Memory capacity 60 h training with heart rate depending on your language settings H7 HEART RATE SENSOR Battery life 200h Battery type CR 2025 Battery sealing ring O ring 20 0 x 1 0 Material FPM Operating temperature 10 C to 50 C 14 F to 122 F Connector material
39. ium and high intensity activities at the Flow web ser vice and mobile app and choose the best way of reaching your goal INACTIVITY ALERT amp 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 gt General Settings gt Inactivity alert The Flow app gives the same notification if it has a Bluetooth connection to your A300 33 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 SLEEP INFORMATION AT FLOW WEB SERVICE AND FLOW APP A300 will track
40. le you can edit the following information Basics e Training sounds Heart Rate e Heart rate view e Heart rate visible to other devices Other compatible devices using Bluetooth Smart wireless tech nology e g gym equipment can detect your heart rate e Heart rate zone type of the training sessions you have created in the Flow web service and transferred to your A300 Gestures and Feedback e HeartTouch e Vibration feedback When you re done with the sport profile settings click SAVE Remember to sync the settings to your A300 HeartTouch works with Polar heart rate sensors using GymLink technology for example Polar H7 SYNCING You can transfer data from your A300 via the USB port with FlowSync software or wirelessly via Bluetooth Smart with the Flow app To be able sync data between your A300 and the Flow web service and app you need to have a Polar account and FlowSync software You already have created the account and downloaded the software if you have 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 Download Flow app onto your mobile from the App Store Remember to sync and keep your data up to date between your A300 the web service and the mobile app wherever you are 52 SYNC WITH FLOW APP Before syncing make sure e You have a Polar account and Flow app e You have synced data via FlowSync software at
41. lowSync software to set up your A300 and keep it up to date 2 Detachthe wristband as described in chapter Wristband 3 Plug your A300 to your computer either directly picture 1 or with the USB cable picture 2 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 hs xs 93 Picture 1 Picture 2 4 Then we ll walk you through setting up your A300 and signing up to the Flow web service O 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 10 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 O If you do the quick setup you can use your A300 only in English If you choose a language other than Eng lish 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 bat tery 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 setting
42. lows you to plan and ana lyze every detail of your training and learn more about your performance and progress Set up and customize your A300 to perfectly fit your training needs by adding sport profiles and tailoring settings You can also share the highlights of you training with your followers To start using the Flow web service set up your A300 at flow polar com start There you are guided to down load and install the FlowSync software for syncing data between your A300 and the web service and to cre ate a user account for the web service Also get the Flow app for your mobile for instant analysis and for easy data sync to the web service 47 Feed In Feed you can see what you and your friends have been up to lately Check out the latest training sessions and activity summaries share your best achievements comment and like your friends activities Explore In Explore you can browse the map and see other users shared training sessions with route information You can also relive other people s routes and see where the highlights happened Diary In Diary you can see your daily activity planned training sessions training targets as well as review past training results and fitness test results Progress In Progress you can follow your development with reports 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 report In cus tom p
43. ng is dis played 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 Recording started 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 23 training To start a training session with a target 1 Goto 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 1 Inthetime view press START to enter pre training mode 2 f 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
44. nsport 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 dis eases and stroke If you want to improve your aerobic fitness it takes on average six weeks of regular train ing to see a noticeable change in your Ownlndex Less fit individuals see progress even more rapidly The better your aerobic fitness the smaller the improvements in your Ownlndex Aerobic fitness is best improved by training types that use large muscle groups Such activities include run ning cycling walking rowing swimming skating and cross country skiing To monitor your progress start by measuring your Ownlndex 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 e You can perform the test anywhere at home at the office at a health club provided the testing envir onment is peaceful There should be no disturbing noises e g television radio or telephone and no other people talking to you e Always take the test in the same environment and at the same hour e Avoid eating a heavy meal or smoking 2 3 hours prior to testing e Avoid heavy physical exertion alcohol and pharmaceutical stimulants on the te
45. nterference and 2 This device must accept any interference received including interference that may cause undesired operation Note This equipment has been tested and found to comply with the limits for a Class B digital device pur suant to part 15 of the FCC Rules These limits are designed to provide reasonable protection against harmful interference in a residential installation This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the instructions may cause harmful interference to radio communications However there is no guarantee that interference will not occur in a particular install ation If this equipment does cause harmful interference to radio or television reception which can be determined by tuming the equipment off and on the user is encouraged to try to correct the interference by one or more of the following measures 68 1 Reorient or relocate the receiving antenna 2 Increase the separation between the equipment and receiver 3 Connect the equipment into an outlet on a circuit different from that to which the receiver is connected 4 Consult the dealer or an experienced radio TV technician for help This product emits radio frequency energy but the radiated output power of this device is far below the FCC radio frequency exposure limits This equipment complies with FCC RF radiation exposure limits forth for an uncontrolled environment Never
46. nternational Polar Guarantee 58 For contact information and all Polar Service Center addresses visit www polar com support and country spe cific websites Register your Polar product at http register polar fi to ensure we can keep improving our products and ser vices to better meet your needs For the registration you need a Polar account which you have created when taking your device into use via web The username for your Polar Account is always your email address The same username and password are valid for Polar product registration Polar Flow web service and app Polar discussion forum and newsletter registration BATTERIES At the end of the working life of the product Polar encourages you to minimize possible effects of waste on the environment and human health by following local waste disposal regulations and where possible utilizing sep arate collection of electronic devices Do not dispose of this product as unsorted municipal waste Keep the batteries away from children If swallowed contact a doctor immediately Batteries should be dis posed of properly according to local regulations CHARGING A300 BATTERY The A300 has an internal rechargeable battery Rechargeable batteries have a limited number of charge cycles You can charge and discharge the battery over 300 times before a notable decrease in its capacity The number of charge cycles also varies according to use and operating conditions O Do not charge the ba
47. rning fat or improving fitness Or get heart rate zone based guidance for training ses sions you ve planned in the Flow web service The heart rate sensor detects your heart rate also when swim ming 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 Moisten the electrode area of the strap Tiethe 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 com fortably Attach the connector to the strap Check that the moist elec trode area is firmly against your skin and that the Polar logo of the connector is ina central and upright position O 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 22 START A TRAINING SESSION Wear the heart rate sensor and make sure you have paired it with your A300 In the time view press START to enter pre training mode If you haven t paired your H7 heart rate sensor with your A300 Pairi
48. ry kits are also available at www shoppolar com When handling a new fully charged battery avoid clasp like contact i e simultaneously from both sides with metal or electrically conducting tools like tweezers This may short circuit the battery causing it to discharge more rapidly Typically short circuiting does not damage the battery but it may decrease the capacity and the lifetime of the battery 1 Usinga coin open the battery cover by turning it coun terclockwise to OPEN Insert the battery CR 2025 inside the cover with the positive side against the cover Make sure the sealing ring is in the groove to ensure water res istance Press the cover back into the con nector Usethe coin to tum the cover clockwise to CLOSE A Danger of explosion if the battery is replaced with wrong type PRECAUTIONS The Polar A300 is designed to measure heart rate and tell your activity No other use is intended or implied 61 The training device should not be used for obtaining environmental measurements that require professional or industrial precision INTERFERENCE DURING TRAINING Electromagnetic Interference and Training Equipment Disturbance may occur near electrical devices Also WLAN base stations may cause interference when train ing with the training device To avoid erratic reading or misbehavior move away from possible sources of dis turbance Training equipment with electronic or electrical compon
49. s on the device BASIC SETTINGS To get the most accurate and personal training data it s important that you re precise with your physical set tings 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 Ib 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 O 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 11 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
50. se esses essere 60 Changing Heart Rate Sensor Battery sisuuuuuuuueeueeeeeeeeeeeeseesssses e e e ceeceeeeeeeee 61 Precautioris eis lo eta ease dudum tum ctl eoi dore a DA ue iud eet anal ea do El 61 Interference During Training ueseeeeeeeessss I I I RR RR RR Rr err re erre heres rrr 62 Minimizing Risks When Training uuuuuuuuuuuuueeeeeeeeessese e I RR RR RR ceeceeeeeeeeeeee 62 Technical Specification 2 ons z choc n tt peri des ada e pen oid uenti 63 Lol aoc i 63 Hf Heart Rate Sensor soe occu a esa Eo e e E Dese ete eo UE eae 64 Polar FlowSync Software and USB Cable 2 2 0 cc eee cece cece cece anaana nanan 64 Polar Flow Mobile Application Compatibility 0 00 0000 eee cece cece cece eceeceeeeeeeees 65 Water Resistance 1mm caracas tn RE Eee once dene Sedem 65 Limited International Polar Guarantee sssssssssssssssssssesssees ee ee ee eR ee ee esr serene 66 Compliance Statement 5 escluse adds 67 Compliance Statement 0 022222 cece ccc eee n ence cece cece cence cece ecceeteeeeeeesessssees 67 Biscam ete sch RSA a e DIMA ee daa SE a e IA O eth OUP Ra hed 69 INTRODUCTION Congratulations on your new A300 With 24 7 activity measurement your new companion encourages you towards a more active and healthier lifestyle Get an instant overview of your daily activity on your A300 or with Polar Flow app
51. see how much of your tar get you ve completed both in time and as a percentage 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 bumed so far during training 26 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 cur rent 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 bumed so far during training 27 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 feed back O You can t lock zones during a heart rate guided phased training session you ve created in the Flow web ser vice and s
52. st day and the pre vious day e 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 41 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 GotoFitness 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 Afterthetest Test completed is shown and you ll get your test result 4 Press DOWN to see your estimated VO nax Press START and select Yes to update your VO value which is shown in Polar Flow web service 2max You can interrupt the test in any phase by pressing BACK Test canceled is displayed Troubleshooting e 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 e 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 e You need a Polar HR
53. strap Do not soak iron dry clean or bleach the strap Do not stretch the strap or bend the electrode areas sharply Check the washing instructions on the label of the strap STORING Keep your training device and heart rate sensor in a cool and dry place Do not keep them in a damp envir onment in non breathable 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 moun ted 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 are going to store the training device for several months it is recommended to recharge it after a few months This will prolong the battery lifetime Dry and store the strap and the connector separately to maximize the heart rate sensor battery lifetime Keep the heart rate sensor in a cool and dry place To prevent snap oxidation do not store the heart rate sensor wet in non breathing material such as a sports bag Do not expose the heart rate sensor to direct sunlight for extended periods SERVICE During the two year guarantee warranty period we recommend that you have service done by an authorized Polar Service Center only The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro For further information see Limited I
54. tarted 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 In the Flow web service you can change the functionality for 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 tums 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 dis Recording played To continue your training session press START paused 28 2 To stopa training session press and hold the BACK button for three seconds Recording during training recording or in pause mode until Recording ended is displayed ended O If you stop your session after pausing the time elapsed after pausing is not incl
55. the go and have your data synced wire lessly 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 pro files 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 personalized to your needs and designed for maximum enjoyment and motivation when training A300 includes the following Smart Coaching features e Smart calories EnergyPointer Heart rate zones e 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 e Body weight height age gender e Indiv
56. the intensity Suf ficient recovery between intervals is very important The training pattern in zones 4 and 5 is designed to pro duce peak performance The Polar target heart rate zones can be personalized by using a laboratory measured HRmax value or by tak ing 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 tar get zone 1 to 3 the circulatory system and heart rate will adjust in 3 5 minutes 40 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 Ownlndex is comparable to maximal oxygen uptake VO ax 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 Ownlndex The Polar Fitness Test is developed for use by healthy adults Aerobic fitness relates to how well your cardiovascular system works to tra
57. 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 12 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 LIGHT Illuminate the display BACK s Exit the menu Return to the previous level Cancel selections Pause training session PRACTICAL TIPS UP Browse menu and selection lists Adjust a selected value Change training view during training session START Enter pre training mode and start training session Continue training session when paused Confirm selections DOWN Browse menu and selection lists Adjust a selected value Change training view during training session e To lock and unlock buttons press and hold LIGHT in time view or during training session e Tochange the watch face press and hold UP in time view e To sync your A300 with Flow app press and hold BACK in time view e Toreturn to the time view from menu press hand hold BACK e Tolock unlock a zone during training session press and hold START e Toend your training session press and hold BACK for 3 seconds 13 MENU STRUCTURE Enter and browse through the menu by pressing UP or DOWN Confirm selections with the STA
58. 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 v 7 The duration of your training session so far 00 45 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 24 00 3 The time spent in current zone fat burning or fitness improving a 3907 NM m The image shows that you ve been 00 35 07 minutes in fat burning zone EN Time of day Calories burned so far during training TRAINING WITHOUT HEART RATE 00 4537 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 25 45 37 01 00 00 If you ve created a target based on time you can
59. ts to your A300 ssssssssssseesssssss e e ee eese esses esses sees sees rers rre 50 Favona IEEE 50 Add a Training Target to Favorites 2 2 0 0 e cece dordir riori nerra nann 50 Edit a EavoHte oe etu beer ene Nous Pau decide E te aie statins DIR 51 Remove a favorite CNNNNNNNNNNNNNNNNNNNNNVVdVWJJ d 51 Sport profiles in Flow Web Service 2 2 2 0 222 cc eee e cece ccc ceeeeeeceeeceeeeeeeeees 51 Adda Sport profile z es venen cda desa E et itur scan urit tnis add eee 51 Edit a Sport Profile terre aa id os base bI n id ER RE EU OM ARES 51 VINCI arose iat eae eae Nw oh ed cro ao Ez td ete E T Sc EI dd E OE rd oa SET 52 Sync with Flow EE aorar anana 53 Sync With Flow Web Service Via FlowSYnc 0 0 0 esses nel 53 Firmware Update nes 55 Reset A LL sit hile 56 Important Information ooo ccoo ee IR RR III RR tebe eee rrr ell rr reri 57 Taking Care of Your A300 ooo eee cece eee essem 57 S tL TEE 57 Heart ate sensot o Peace dae TA IENE c Dea E gen ge tentes eb eae Sos 58 A tcl dort tone lil d o Concent pi D des ee LAM oed perse Nea EUM 58 RICE 58 Battenesxecs tuts rato d ufo a Dok wn IMEEM a ti Got uate ML dL RIES Gd ott cecus Seti fou 59 Charging A300 battery ee cnin tb m RAN ue linee ta gece pue aie cede 59 Battery Operating Time 1 22 oe cece cece c cece ccc eeeccccccceececcccccceeeccccececeecencceeceeeeeccceeees 60 Low Battery Notifications scones deee e I I RR RR RR Ree e e
60. ttery in temperatures under 0 C or when the A300 is wet The USB connector is in the device which makes recharging simple no long and clumsy cables needed Just plug your A300 straight to your computer However we deliver a standard USB cable along with the A300 soif you prefer using it please do You can also charge the battery via a wall outlet When charging via a wall outlet use a USB power adapter not included in the product set If you use an AC adapter make sure that the adapter is marked with output 5Vdc and that it provides a minimum of 500mA Only use an adequately safety approved AC adapter marked with LPS Limited Power Supply or UL listed 1 Plug your A300 to your computer s USB port either directly picture 1 or with the USB cable picture 2 Make sure the cable is right way up the USB symbols on the back cover of the device and on the cable are next to each other Check that the A300 is dry before connecting it to the computer If the bat tery is completely empty it takes a couple of minutes for the charging to start 59 Picture 1 Picture 2 2 Charging appears on the display 3 When A300 is fully charged Battery full Unplug is displayed Don t leave the battery fully discharged for a long period of time or keep it fully charged all the time because it may affect the battery life time BATTERY OPERATING TIME The battery operating time is up to 26 days with 24 7 activity tracking and 1h
61. uded in the total training time 29 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 Duration 01 02 49 Calories 408 kcal Calories The duration of the session Calories burned during the session HR avg Your average heart rate during the session HR max Your maximum heart rate during the session Fitness 00 17 58 Fat burn 00 44 51 Fat burn Time spent on the fitness improving zone Time spent in the fat buming zone 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 30 The data is shown if you performed a session according to a training target you created in the Flow web ser vice 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 off line For information see Polar Flow App POLAR FLOW WEB SERVICE The Polar Flow web s
62. ur 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 e Pair other device Pair heart rate sensors with your A300 For more information see Pairing e 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 UNITS Choose Metric kg cm or Imperial Ib 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 Goto polar com flow and sign in 2 Click your name profile photo in the upper right corner choose Products and then Polar A300 Set tings 3 Choose a language from the list 4 Sync the data from Flow web service to your A300 with FlowSync 19 ABOUT PRODUCT Check the device ID of your A300 as well as the firmware version and HW model You m
63. ur 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 train ing 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 accur ate 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 O 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 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 Goto flow polar com start and install the F
64. warm up and cool down and assists recov ery Feels like 39 Intensity of HR Example Heart Example durations Training effect rate zones in HR Maximum beats per minute max heart rate 220 age for a 30 years old person whose maximum heart ax Very easy little strain Recommended for For recov ery and cool down through out training sea Son 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 ses sions 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 Train ing 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
65. 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 indi vidual 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

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