Polar Electro GRIT X PRO

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USER MANUAL

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Table of Contents2
Contents2
Polar Grit X Pro User Manual14
Introduction14
Take Full Advantage of Your Grit Xpro15
Polar Flow App15
Polar Flow Web Service15
Get Started17
Setting up Your Watch17
Option A: Set up with a Mobile Device and Polar Flow App18
Option B: Set up with Your Computer19
Option C: Set up from the Watch19
Button Functions and Gestures19
Time View and Menu20
Pre-Training Mode20
During Training21
Color Touch Display21
View Notifications21
Tap Feature21
Backlight Activation Gesture21
Watch Faces and Menu22
Watch Faces22
Menu33
Settings37
Quick Settings Menu37
Pairing a Mobile Device with Your Watch38
Delete a Pairing39
Updating the Firmware39
With Phone or Tablet39
With Computer40
Settings41
General Settings41
Pair and Sync42
Bike Settings42
Continuous HR Tracking42
Recovery Tracking42
Flight Mode43
Backlight Brightness43
Do Not Disturb43
Phone Notifications43
Music Controls43
Units43
Language44
Inactivity Alert44
Vibrations44
I Wear My Watch on44
Positioning Satellites44
About Your Watch45
Choose Views45
Watch Face Settings46
Time & Date47
Time47
Date48
Date Format48
First Day of Week48
Physical Settings48
Weight49
Height49
Date of Birth49
Sex49
Training Background49
Activity Goal50
Preferred Sleep Time50
Maximum Heart Rate51
Resting Heart Rate51
Vo2Max52
Display Icons52
Restarting and Resetting53
Restart the Watch53
Reset the Watch to Factory Settings53
Reset to Factory Settings from the Watch53
Reset to Factory Settings Via Flowsync Software53
Training55
Wrist-Based Heart Rate Measurement55
Wearing Your Watch When Measuring Heart Rate from Your Wrist or Tracking Your Sleep55
Wearing Your Watch When Not Measuring Heart Rate from Your Wrist or Tracking Your Sleep/Nightly Recharge56
Start a Training Session57
Start a Planned Training Session58
Start a Multisport Training Session59
Quick Menu59
During Training63
Browse the Training Views63
Set Timers65
Interval Timer66
Countdown Timer67
Lock a Heart Rate, Speed or Power Zone67
Lock a Heart Rate Zone67
Lock a Speed/Pace Zone68
Lock a Power Zone68
Mark a Lap68
Switch Sport During a Multisport Session69
Training with a Target69
Change Phase During a Phased Session69
View Training Target Information70
Notifications70
Pausing/Stopping a Training Session70
Training Summary70
After Training70
Training Data in Polar Flow App75
Training Data in Polar Flow Web Service75
Features76
Positioning Satellites76
Assisted GPS76
A-GPS Expiry Date77
Route Guidance77
Route and Elevation Profiles77
Total Ascent and Descent for Planned Routes78
Adding a Route to Your Watch79
Start a Training Session with Route Guidance79
Zoom80
Change Route On-The-Fly80
Back to Start80
Track Back81
Use Track Back81
Zoom82
Race Pace82
Strava Live Segments83
Connect Your Strava and Polar Flow Accounts84
Import Strava Segments to Your Polar Flow Account84
Start a Session with Strava Live Segments84
Hill Splitter86
Add the Hill Splitter View to a Sport Profile86
Training with Hill Splitter87
Hill Splitter Summary88
Detailed Analysis in the Flow Web Service and App88
Komoot90
Connect Your Komoot and Polar Flow Accounts91
Sync Komoot Routes to Your Watch91
Start a Session with a Komoot Route93
Smart Coaching94
Training Load Pro95
Cardio Load95
Perceived Load95
Muscle Load96
Training Load from a Single Session96
Strain and Tolerance97
Cardio Load Status97
Cardio Load Status on Your Watch97
Long Term Analysis in the Flow App and Web Service98
Recovery Pro100
Get Started with Recovery Pro101
View Your Recovery Feedback103
Fuelwise105
Training with Fuelwise105
Smart Carbs Reminder106
Manual Carbs Reminder107
Drink Reminder107
Orthostatic Test108
Performing the Test108
Orthostatic Test with Recovery Pro112
Running Performance Test112
Performing the Test112
Test Results114
Detailed Analysis in the Flow Web Service and App116
Cycling Performance Test117
Performing the Test118
Test Results119
Detailed Analysis in the Flow Web Service and App120
Leg Recovery Test121
Performing the Test122
Test Results122
Detailed Analysis in the Flow Web Service and App124
Running Power from the Wrist125
Running Power and Muscle Load125
How Running Power Is Shown on Your Watch126
Polar Running Program128
Create a Polar Running Program128
Start a Running Target129
Follow Your Progress129
Running Index129
Short-Term Analysis130
Long-Term Analysis131
Training Benefit133
Smart Calories134
Continuous Heart Rate135
Continuous Heart Rate on Your Watch135
24/7 Activity Tracking137
Activity Goal137
Activity Data on Your Watch138
Inactivity Alert138
Activity Data in the Flow App and Web Service139
Activity Guide139
Activity Benefit139
Nightly Recharge™ Recovery Measurement141
ANS Charge Details in the Flow App144
Sleep Charge Details in Polar Flow145
For Exercise145
For Sleep145
For Regulating Energy Levels146
Sleep Plus Stages™ Sleep Tracking147
Sleepwise154
Daily Boost from Sleep155
Weekly Sleep157
Scientific Background158
Serene™ Guided Breathing Exercise160
Fitness Test with Wrist-Based Heart Rate162
Before the Test163
Performing the Test163
Test Results163
Performing the Test164
Test Results164
Fitness Level Classes165
Men165
Women165
Vo2Max166
Fitspark™ Daily Training Guide166
During Training169
Sport Profiles171
Heart Rate Zones172
Hr Sensor Mode172
Turn on HR Sensor Mode172
Stop Sharing HR173
Speed Zones173
Speed Zones Settings173
Training Target with Speed Zones174
During Training174
After Training174
Speed and Distance from the Wrist174
Cadence from the Wrist174
Swimming Metrics175
Pool Swimming175
Pool Length Setting176
Open Water Swimming176
Measuring Heart Rate in Water176
Start a Swimming Session177
During Your Swim177
After Your Swim178
Barometer179
Altitude Data When Not Training180
Compass180
Using the Compass During a Session180
Using the Compass Outside of Training Sessions181
Weather181
Power Save Settings183
Energy Sources185
Energy Sources Summary185
Detailed Analysis in the Flow Mobile App185
Phone Notifications186
Set Phone Notifications on186
Do Not Disturb186
View Notifications187
Music Controls187
From the Watch Face187
During Training188
Changeable Wristbands188
Changing the Wristband188
Compatible Sensors188
Polar OH1 Optical Heart Rate Sensor189
Polar Verity Sense189
Polar H10 Heart Rate Sensor189
Polar H9 Heart Rate Sensor190
Polar Stride Sensor Bluetooth® Smart190
Polar Speed Sensor Bluetooth® Smart191
Polar Cadence Sensor Bluetooth® Smart191
Third-Party Power Sensors191
Pairing Sensors with Your Watch191
Pair a Heart Rate Sensor with Your Watch191
Polar H9, Polar H10192
Polar OH1+, Polar Verity Sense192
Pair a Stride Sensor with Your Watch193
Calibrate Stride Sensor193
Pair a Cycling Sensor with Your Watch194
Bike Settings194
Measuring Wheel Size195
Calibrate Cycling Power Sensor196
Delete a Pairing196
Polar Flow197
Polar Flow App197
Training Data197
Activity Data197
Sleep Data197
Sport Profiles197
Image Sharing198
Start Using the Flow App198
Polar Flow Web Service198
Diary199
Reports199
Programs199
Sport Profiles in Polar Flow199
Add a Sport Profile200
Edit a Sport Profile201
Planning Your Training203
Create a Training Plan with the Season Planner203
Create a Training Target in the Polar Flow Web Service204
Create a Target Based on a Favorite Training Target207
Sync the Targets to Your Watch208
Create a Training Target in the Polar Flow App208
Favorites211
Add a Training Target to Favorites211
Edit a Favorite212
Remove a Favorite212
Syncing212
Sync with Flow Mobile App212
Sync with Flow Web Service Via Flowsync213
Important Information215
Battery215
Charging the Battery216
Charging During Training217
Battery Status and Notifications217
Caring for Your Watch218
Keep Your Watch Clean218
Take Good Care of the Optical Heart Rate Sensor218
Storing219
Service219
Precautions219
Interference During Training219
Health and Training220
Warning - Keep Batteries out of Reach of Children222
How to Use Your Polar Product Securely222
Technical Specification223
Grit X Pro223
Polar Flowsync Software226
Polar Flow Mobile Application Compatibility226
Water Resistance of Polar Products226
Regulatory Information227
Limited International Polar Guarantee228
Disclaimer229

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Polar Electro GRIT X PRO Specifications

General

Brand	Polar Electro
Model	GRIT X PRO
Category	Watch
Language	English

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Polar Electro GRIT X PRO - User Manual

Table of Contents

Polar Electro GRIT X PRO Specifications

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