Create A Polar Running Program; Start A Running Target; Follow Your Progress; Running Index - Polar Electro M430 User Manual

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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.

START A RUNNING TARGET

Before starting a session, make sure you've synced your training session target to your device. The sessions
are synced to your device as training targets.
The training targets scheduled for the current day appear at the top of the list in pre-training mode:
1. In time view, press START to enter pre-training mode.
2. Choose the target, and then choose the sport profile.
3. When M430 has found all the signals, press START, and follow the guidance on your device throughout
your session.
You can also start a running target scheduled for the current day from My day and Diary. If you want to do
a target scheduled for another day, you can – just choose a day from your Diary, and start the session
scheduled for that day.

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. A running index value is an
estimate of maximal aerobic running performance, which is influenced by aerobic fitness and running
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