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Detraining (Load way lower than usual)
The red bars illustrate the cardio load from your training sessions. The higher the bar, the harder the session
was on your cardio system.
The background colors show how hard a session was compared to your session average from the past 90
days, just like the scale of five bullets and verbal descriptions (Very low, Low, Medium, High, Very high).
Strain shows how much you have strained yourself with training lately. It shows your average daily cardio
load from the past 7 days.
Tolerance describes how prepared you are to endure cardio training. It shows your average daily cardio load
from the past 28 days. To improve your tolerance for cardio training, slowly increase your training over a
longer period of time.
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 program 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 flow.polar.com.
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 performance, 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
Running
Program.
To see a video, click on one of the following links:
Get Started
How to use
CREATE A POLAR RUNNING PROGRAM
1. Log into the Flow web service at flow.polar.com.
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.
in-depth
guide. Or read more about how to
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get started with the
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