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See the Polar support pages for more information about
See the Polar support pages for more information about
PLANNING YOUR TRAINING
You can plan your training and create personal training targets for yourself in the Polar Flow app or in the Polar Flow
web service. Note that the training targets need to be synced to the Polar app before you can use them. See
for more information. The Polar app will guide you towards completing your target during training.
•
Quick Target: Choose a Duration, Distance or Calorie target for the training. You can, for example, choose to
swim for 30 minutes, run 10 km or burn 500 kcal.
•
Phased Target: You can split your training session into phases and set a different duration and intensity for
each of them. This one is for e.g. creating an interval training session, and adding proper warm-up and cool-down
phases to it.
•
Favorites: Create a target, and add it to Favorites to easily access it every time you want to perform it again.
TO CREATE A TRAINING TARGET IN THE POLAR FLOW APP
1. In the Polar Flow app, open the Training calendar.
2. Tap the plus icon in the top right corner.
QUICK TARGET
1. Choose Add quick target form the list.
2. Choose whether you want to set Distance, Duration or Calories as your target.
3. Add a sport (optional), and enter Target name, Date, Time and Notes (optional). Specify either the Distance,
Duration or Calories depending on the type of your target.
4. Tap Create target to add the target to your Training calendar.
PHASED TARGET
You can only create an interval type of phased training target in the Polar Flow app. If you want to create another
type of phased target, you can do that in the Polar Flow web service.
1. Choose Add phased target from the list.
2. Add a sport (optional), and enter Target name, Date, Time, and Notes (optional). Use the slider to choose
whether you want to Start phases automatically.
3. Swipe from right to left to edit the settings for the different phases of the training target:
•
Warm-up: Choose to set the phase based on either Duration or Distance, and fill in the value.
•
Interval: Set how many Number of intervals you want to do, and choose to set the Work phase(s) and the
Rest phase(s) based on either Duration or Distance, and fill in the values.
•
Cool-down: Choose to set the phase based on either Duration or Distance, and fill in the value.
1. Tap Create target to add the target to your Training calendar.
TO CREATE A TRAINING TARGET IN THE POLAR FLOW WEB SERVICE
1. Go to Diary, and click Add > Training target.
2. In the Add training target view, choose one of the Quick Targets or Phased.
using the Polar Flow
app.
using the Polar Flow web
54
service.
syncing
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