3
Color theme 24
Widgets 24
Time & Date 25
Time 25
Date 25
Date format 25
First day of week 25
Physical settings 25
Weight 25
Height 25
Date of birth 26
Sex 26
Training background 26
Activity goal 26
Preferred sleep time 26
Maximum heart rate 26
Resting heart rate 27
VO2max 27
Quick settings 28
Display icons 28
Restarting and resetting 29
To restart the watch 29
To reset the watch to factory settings 29
Factory reset via FlowSync 29
Factory reset from the watch 29
Training 30
Wrist-based heart rate measurement 30
Wearing your watch when measuring heart rate from your wrist or tracking your sleep 30
Wearing your watch when not measuring heart rate from your wrist or tracking your sleep/Nightly recharge 31
Start a training session 31
Start a planned training session 32
Quick menu 32
During training 34
Browse the training views 34
Set timers 35
Interval Timer 35
Countdown Timer 36
Mark a lap 36
Training with a target 36
Change phase during a phased session 37
Notifications 37
Pausing/Stopping a training session 37
Training summary 37
After training 37
Training data in the Polar Flow App 40
Training data in the Polar Flow Web Service 40
Features 41
Smart Coaching 41
Nightly Recharge™ recovery measurement 42
ANS charge details in the Flow app 44
Sleep charge details in Polar Flow 44
For exercise 44
For sleep 45
For regulating energy levels 45
Sleep Plus Stages™ sleep tracking 46
FitSpark™ daily training guide 50
During training 51
Serene™ guided breathing exercise 53
Fitness Test with wrist-based heart rate 54
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