1) Find the “iOS App Store” (Apple) or “Google Play Store” (Android) on your mobile.

2) In the App Store or Play Store search for ‘Polar Flow’.

3) Download the Polar Flow app. It should now appear on your list of applications. Click on the app icon to open.

4) On the ‘Polar Flow’ App - You will be asked to Accept Bluetooth sharing and notification sharing. Please allow both of these for optimal app performance.

5) Click on get started. It will take you to a sign in page. Please leave the app now until your meeting with the exercise specialist

Note: Please do not create a new account. When you get to the sign in page, please exit the app until your meeting with your exercise councillor. In this session your exercise specialist will guide you through the log in and how to use the App.

The Polar Verity Sense heart rate monitor has up to 12 hours of run time. We suggest you charge the device after every session.

To charge with your computer, just plug your monitor to your computer or a USB plug following the instructions below:

1.Place the sensor into the USB adapter with the lens facing up so that the contacts on the sensor and USB adapter meet (picture 1).

2.Plug the USB adapter into a computer USB port or USB power wall outlet (picture 2).

Battery status when charging

When charging, the status LED blinks certain colours to indicate the battery status of the sensor:

Red: 0-9%

Orange: 10-29%

Yellow: 30-79%

Green: 80-99%

Green LED is continuously on when the battery is full.

To charge your watch plug it into a powered USB port (on a computer or laptop) or a USB plug with the custom cable that came in the box.

The cable magnetically snaps into place, just make sure to align the ledge on the cable with the slot on your watch (marked with red). Please note that it may take a while for the charging animation to appear on the display.

Fully charging your watch will take approx. 3 hours. From a full charge your watch will last approx. 3 days before needing to be recharged.

To measure heart rate accurately, you need to wear the monitor snugly on your forearm or upper arm, not on your wrist.

1.Place the sensor into the armband holder with the lens facing up.

2.Wear the armband so that the sensor is on the underside of the armband firmly against your skin.

3.Wear the band around your forearm or upper arm.

4.If you have tattoos avoid placing the sensor right on them it as it may prevent accurate readings

The sensor must be in firm skin contact, but not too tight to prevent blood flow. For most accurate heart rate measurement, we advise you to wear your monitor for a few minutes prior to starting the heart rate measurement.

This video shows the different watch faces on another Polar watch but these are the same on your Polar Ignite.

To change the watch face on Polar Ignite:

1. Press the Back button to wake up the screen.

2. On the main screen (just showing the time) swipe left or right go between the different watch faces

3. Tap on the watch face to access a detailed view.

The different watch faces:

This is the MAIN watch face. It shows the time and date and can be in analog or digital.

This is the ACTIVITY watch face.

The graph bar around the watch face and the percentage below the time and date show your progress towards your daily activity goal.

In addition, when opening the details, you can see the following details of your day’s accumulated activity:

- Steps you've taken so far. The amount and type of body movements are registered and turned into an estimation of steps.

- Active time tells you the cumulative time of body movements that benefit your health.

- Calories you've burned through training, activity and BMR (Basal metabolic rate: the minimum metabolic activity required to maintain life).

This is the HEART RATE watch face.

When using the Continuous heart rate feature your watch continuously measures your heart rate and displays it on the Heart rate watch face.

When using the Continuous heart rate feature, you can also follow what are the highest and lowest heart rate readings of your day and you can check what your lowest heart rate reading was during the previous night.

You can turn the Continuous heart rate feature on, off or to night-time only mode on your watch in Settings > General settings > Continuous HR tracking.

This is the TRAINING watch face.

See the time passed since your latest training session and the sport of the session.

In addition, when opening the details, you can view the summaries of your training sessions from the last 14 days.

Browse to the training session you want to view by swiping up/down, and then tap the display to open the summary.

This is your SLEEP watch face

If you have worn the watch when you sleep, when you wake up you can see your Nightly Recharge status.

Nightly Recharge status tells you how restorative your last night was. Nightly Recharge combines information on how well your autonomic nervous system (ANS) calmed down during the early hours of your sleep (ANS charge) and how well you slept (sleep charge).

Tap on ANS charge details or Sleep charge details for more information.

This is the FITSPARK watch face

We will be programming your sessions so you won't need to use this watch face.

But this suggests the suitable training sessions for you based on your training history, fitness level and current recovery status.

Tap the watch face to see all the suggested training targets. Tap one of the suggested training targets to see detailed information about the training target.

This video shows you how to access your training plan on your watch from a pre-programmed session on flow.

How to access a pre-programmed training session on your polar ignite watch:

1. To enter the pre-training mode press the BACK button (side of the watch) to enter the main menu and tap Start training.

2. You'll be prompted to start a training target you've scheduled for the day.

For example:

3. Tap the green tick to view the target information.

4. Tap Start to return to pre-training mode, and choose the sport profile you want to use.

5. When the watch has found all the signals, tap the display. Recording started is displayed and you can start training.

What will the screen look like during the session?

During training you can browse through the training views by swiping the display left or right.

Note that the available training views and the information you see on the training views depend on the sport you've chosen.

For example, during your training you watch can look like this:

We suggest keeping it on the first screen as it has all the information you need. Specially your heart rate!