Training Load and Recovery Status for Polar M400 in Flow


The Polar V800 has been the pioneer of Flow compatible products for the Training Load and recovery status features. Now, if you’re a Polar M400 user, your training just stepped up to a whole other level! You’re now able to see the training load and your recovery status from the Flow web service.

Training Load

The Training Load feature shows how your training affects your body and helps you compare the load of different workouts. It is calculated for every heart rate based training session based on the intensity and duration of the training and of course your personal information, such as age, sex, weight, VO2max, and training history. For example, you can compare the load of a low intensity joga session to that of a high intensity running session. The load of the session is described as mild to extreme and also indicated in days and hours to give you a better insight how many hours are needed for recovery. You can also find a five-step scale to show you the load of the session with just a quick glance.

TL scale

You can also check your Flow app for instant feedback on your training load.  Just make sure you have the latest versions of the applications to have the Training Load indicator visible in the application.

Flow app iOS 2.5

Flow app Android 2.5.1


Recovery Status

With the help of the recovery status you’ll find the perfect balance between training and rest and get a true picture of your recovery before getting out there again. The recovery status is based on the cumulative load of all your activities including your training sessions, rest and activity data based on your activities you do throughout the day.

You can find your recovery status graph by going to your Flow Diary - > Recovery Status.

The bars show your cumulative load. The red part of the bar is the load accumulated from your training sessions recorded using a heart rate sensor. The turquoise part shows how much of the load comes from your daily activity.

Recovery status for M400

"Balanced" tells you that your recent training and the time you need to recover from it are in balance. When you devote enough time for recovery, you can make sure you get the most out of your training.

"Strained" shows that your training load has cumulated and become high. This may also mean that you're not fully recovered from your past training and activity. Improving fitness and performance requires strenuous training every now and then, but also time to recover well.

"Very strained" means that you have been training hard lately and your cumulative load is very high. Over time this will improve your fitness and performance. You just need to give yourself enough time to fully recover before your next heavy training period or competition.

"Undertrained" means that you have recently been training less than normally. Perhaps you need some extra time to recover due to an illness, stress from everyday life or change of focus in your training plan. Please remember, though, that if you cut down your training load for weeks in a row without careful planning, some of the training benefits you have already gained may diminish.

Continuous monitoring of your training load and recovery will help you recognize personal limits, avoid over or under training, and adjust training intensity and duration according to your daily and weekly targets.

Training Load and Recovery status are also in the works for our cycling products Polar V650 and M450. As you know, these products don’t calculate activity data so we just need to do some final tweaks before we can bring this awesome feature to our cycling fans as well.


-Team Polar

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