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If your work is physically demanding, you’re into sports or otherwise tend to be on the move and active, this is the
activity level for you.
PREFERRED SLEEP TIME
Set Your preferred sleep time to define how long you aim to sleep every night. By default, it is set to the average
recommendation for your age group (eight hours for adults from 18 to 64 years). If you feel that eight hours of sleep
is too much or too little for you, we recommend you adjust your preferred sleep time to meet your individual needs.
By doing this, you’ll get accurate feedback on how much sleep you got in comparison to your preferred sleep time.
MAXIMUM HEART RATE
Set your maximum heart rate, if you know your current maximum heart rate value. Your age-predicted maximum
heart rate value (220-age) is displayed as a default setting when you set this value for the first time.
HR
max
is used to estimate energy expenditure. HR
max
is the highest number of heartbeats per minute during
maximum physical exertion.The most accurate method for determining your individual HR
max
is to perform a
maximal exercise stress test in a laboratory. HR
max
is also crucial when determining training intensity. It is individual
and depends on age and hereditary factors.
RESTING HEART RATE
Your resting heart rate is the lowest number of heartbeats per minute (bpm) when fully relaxed and without
distractions. Your age, fitness level, genetics, health status and sex affect the resting heart rate. A typical value for an
adult is 55–75 bpm, but your resting heart rate can be significantly lower than that, for example, if you’re very fit.
It’s best to measure your resting heart rate in the morning after a good night’s sleep, right after you wake up. It’s OK to
go to the bathroom first if it helps you to relax. Don’t do any strenuous training leading up to the measurement and
make sure you’re fully recovered from any activity. You should do the measurement more than once, preferably on
consecutive mornings, and calculate your average resting heart rate.
To measure your resting heart rate:
1. Wear your watch. Lie down on your back and relax.
2. After about 1 minute, start a training session on your wearable. Choose any sport profile, for example Other
indoor.
3. Lie still and breathe calmly for 3–5 minutes. Don’t look at your training data during the measurement.
4. Stop the training session on your Polar device. Sync the wearable with the Polar Flow app or web service and
check the training summary for the value of your lowest heart rate (HR min)—this is your resting heart rate.
Update your resting heart rate to your physical settings in Polar Flow.
VO
2MAX
Set your VO2
max
.
VO2
max
(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. VO2
max
can be measured or predicted by fitness tests (e.g. maximal exercise tests and submaximal exercise
