Polar Running Program; Create A Polar Running Program - Polar Electro Vantage M User Manual

POLAR RUNNING PROGRAM

Polar Running program is a personalized program based on your fitness level, designed to make sure
that you train right and avoid overreaching. It's intelligent, and adapts based on your development, and
lets you know when it might be a good idea to cut back a little and when to step it up a notch. Each pro-
gram is tailored for your event, taking your personal attributes, training background and preparation
time into account. The program is free, and available in the Polar Flow web service at
polar.com/flow.
Programs are available for 5k, 10k, half marathon and marathon events. Each program has three
phases: Base building, Build-up and Tapering. These phases are designed to gradually develop your per-
formance, and make sure you're ready on race day. Running training sessions are divided into five types:
easy jog, medium run, long run, tempo run and interval. All sessions include warm-up, work, and cool-
down phases for optimal results. In addition, you can choose to do strength, core, and mobility exercises
to support your development. Each training week consists of two to five running sessions, and the total
running training session duration per week varies from one to seven hours depending on your fitness
level. The minimum duration for a program is 9 weeks, and the maximum is 20 months.
Learn more about the Polar Running Program in this
ted with the Running
To see a video, click on one of the following links:
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How to use

CREATE A POLAR RUNNING PROGRAM

1. Log into the Flow web service at www.polar.com/flow.
2. Choose Programs from the Tab.
3. Choose your event, name it, set the event date, and when you wish to start the program.
4. Fill in the physical activity level questions.*
5. Choose if you want to include supporting exercises in the program.
6. Read and fill in the physical activity readiness questionnaire.
7. Review your program, and adjust any settings if necessary.
8. When you're done, choose Start program.
*If four weeks of training history is available, these will be pre-filled.
Program.
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