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5. When the watch has found all the signals, press OK. Recording started is displayed and you can
start training.
FOLLOW YOUR PROGRESS
Sync your training results from your device to the Flow web service via the USB cable or Flow app. Follow
your progress from the Programs tab. You'll see an overview of your current program, and how you've
progressed.
RUNNING INDEX
Running Index offers an easy way to monitor running performance changes. The Running index score is
an estimate of your maximal aerobic running performance (VO2max). By recording your Running Index
over time, you see how efficient your running is and how you improve your running performance.
Improvement means that running at a given pace requires less of an effort, or that your pace is faster at
a given level of exertion.
To receive the most accurate information on your performance, make sure you have set your HR
value.
Running Index is calculated during every training session when heart rate is measured and the GPS func-
tion is on/Stride Sensor is in use, and when the following requirements apply:
•
Sport profile used is a running type sport (Running, Road Running, Trail running etc.)
•
Speed should be 6 km/h / 3,75 mi/h or faster and duration 12 minutes minimum
Calculation begins when you start recording the session. During a session, you may stop twice, for
example, at traffic lights without interrupting the calculation.
You can view your Running Index in the summary of your training session on your watch. Follow your
progress and see race time estimations in the
Compare your result to the table below.
SHORT-TERM ANALYSIS
Men
Age/Years Very low
20-24
< 32
Polar Flow web
Low
Fair
32-37
38-43
74
service.
Moderate
Good
44-50
51-56
max
Very good
Elite
57-62
> 62
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