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Learn more about the Polar Sleep Plus Stages in this
FITSPARK™ DAILY TRAINING GUIDE
The FitSpark™ training guide offers ready-made daily on-demand workouts available easily right on your watch. The
workouts are built to match your fitness level, training history and your recovery and readiness, based on your
Recharge
status from the previous night. FitSpark gives you 2-4 different workout options every day: one that suits
you best and 1-3 other options to choose from. You get a maximum of four suggestions per day and there are 19
different workouts in total. Suggestions include workouts from the cardio, strength and supportive training
categories.
FitSpark workouts are ready-made
perform the exercises and real-time step-by-step guidance to ensure you exercise safely and with proper technique. All
workouts are time-based, and they are adjusted based on your current fitness level, making the sessions suitable for
everyone, regardless of fitness level. The FitSpark workout suggestions are updated after each training session
(including training sessions done without FitSpark), at midnight and when you wake up. FitSpark keeps your training
versatile with different types of daily workouts to choose from.
How is your fitness level determined?
Your fitness level is determined for every workout suggestion based on your:
Training history (average weekly heart rate zone realization from the previous 28 days)
l
VO2max (from the
l
Training background
l
You can start using the feature without any training history. However, FitSpark will work optimally after 7
days of use.
The higher the fitness level is, the longer the durations of the training targets are. The most
demanding strength targets are not available at low fitness levels.
What type of exercises are included in the training categories?
In cardio sessions you're guided to train in different heart rate zones for different durations. Sessions include
time-based warm-up, work and cool-down phases. Cardio sessions can be completed with any sport profile on
your watch.
Strength sessions are circuit training type workouts consisting of strength training exercises with time-based
guidance. Bodyweight workouts can be done using your own body as resistance - there is no need for
additional weights. In circuit training workouts you need a bumper plate, a kettlebell or dumbbells to perform
the exercises.
Supportive sessions are circuit training type workouts consisting of strength and mobility exercises with time-
based guidance.
FitSpark on your watch
In time view, swipe left or right to navigate to the FitSpark watch face.
training targets
defined by Polar. The workouts include instructions on how to
Fitness test
on your watch)
in-depth
guide.
55
Nightly
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