Polar Electro Pacer Pro User Manual page 88

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, use the UP and DOWN buttons to navigate to the FitSpark watch face.
The Fitspark watch face includes the following views for different training categories:
PROGRAM WATCH FACE: If you have an active Running Program in Polar Flow your FitSpark suggestions
are based on the Running Program training targets.
Press OK in the Fitspark
training history and fitness level is shown first. Scroll down to see other optional workout suggestions. Choose a workout
suggestion by pressing OK to see detailed breakdown of the workout. Scroll down to see the exercises included in the
workout (strength and supportive workouts) and choose an individual exercise for detailed instructions on how to
perform the exercise. Scroll to
the training target.
watch face to view the workout suggestions. The most suitable workout for you based on your
Start and press OK to choose the training target and then choose the sport profile to start
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