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Fenix 3 HR False Heart Rate After Update to 3.0

My Fenix 3 HR updated to 3.0 yesterday and since then Ive done over 500 intensity minutes which I know is not true.

My heart rate was showing at 156BPM while stood cooking in the kitchen and I know thats not true either.

Does anybody know how I can roll back to the software version before 3.0 as this has become a right pain.