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24/7 Activity Tracking

A300 tracks your activity with an internal 3D accelerometer that records your wrist movements. It analyzes the frequency, intensity and regularity of your movements together with your physical information, allowing you to see how active you really are in your everyday life, on top of your regular training.


Activity Goal

Your A300 gives you an activity goal each day and guides you in reaching the goal. You can view the goal on Polar Flow app or web service. The activity goal is based on your personal data and activity level setting, which you can find in the Daily Activity Goal settings in the Flow web service. Sign in to the Flow web service, click your name/profile photo in the upper right corner and go to the Daily Activity goal tab in Settings.The Daily Activity goal setting lets you choose from three activity levels (1) the one that best describes your typical day and activity. Below the selection area (2), you can see how active you need to be to reach your daily activity goal on the chosen level. For example, if you're an office worker and spend most of your day sitting, you would be expected to reach about four hours of low intensity activity during an ordinary day. For people who stand and walk a lot during their working hours, the expectations are higher.

Activity data

A300 gradually fills up an activity bar to indicate your progress towards your daily goal. When the bar is full, you've reached your goal. You can view the activity bar in time view and in Activity.


In the Activity menu you can see how active your day has been so far and get guidance on how to reach your goal.

  • Active time: Active time tells you the cumulative time of body movements that benefit your health.
  • Calories: Shows how many calories you've burned through training, activity and BMR (Basal metabolic rate: the minimum metabolic activity required to maintain life).
  • Steps: Steps you've taken so far. The amount and type of body movements are registered and turned into an estimation of steps.
  • Distance: Distance you've covered so far. The distance calculation is based on your height and the steps you've taken.
  • To go: Your A300 gives you options for reaching your daily activity goal. It tells you how much longer you need to be active if you choose low, medium or high intensity activities. You have one goal, but a number of ways to achieve it. The daily activity goal can be reached at low, medium or high intensities. In the A300, 'up' means low intensity, 'walking' means medium intensity, and 'jogging' means high intensity. You can find more examples for low, medium and high intensity activities at the Flow web service and mobile app and choose the best way of reaching your goal.

Inactivity alert

It's widely known that physical activity is a major factor in maintaining health. In addition to being physically active, it's important to avoid prolonged sitting. Sitting for long periods of time is bad for your health, even on those days when you train and gain enough daily activity. Your A300 spots if you’re being inactive for too long during your day and this way helps you to break up your sitting to avoid the negative effects it has on your health.

If you’ve been still for almost an hour, you'll get an inactivity alert - It's time to move is shown. Stand up and find your own way to be active. Take a short walk, stretch, or do some other light activity. The message goes away when you start moving or press any button. If you don't get active in five minutes, you'll get an inactivity stamp, which you can see on the Flow app and Flow web service after syncing.

You can set the alert on or off in Settings > General Settings > Inactivity alert.

The Flow app gives the same notification if it has a Bluetooth connection to your A300.

Both Flow app and Flow web service will show you how many inactivity stamps you have received. This way you can check back on your daily routine and make changes towards a more active life.

Sleep information at Flow web service and Flow app

A300 will track your sleep time and quality (restful / restless), if you wear it at night. You don't have to turn the sleep mode on, the device automatically detects from your wrist movements that you're sleeping. Sleep time, and its quality (restful / restless) is shown at the Flow web service and Flow app after A300 is synced.

Your sleep time is the longest continuous rest time that takes place within 24 hours starting from 18:00/6pm to next day’s 18:00/6pm. Breaks shorter than one hour in your sleep don't stop sleep tracking, but they are not taken into account in the sleep time. Breaks longer than 1 hour stop sleep time tracking.

The periods when you sleep peacefully and don’t move a lot are calculated as restful sleep. The periods when you move and change your position are calculated as restless sleep. Instead of simply summing up all the immobile periods, the calculation gives more weight to long than short immobile periods. The percentage of restful sleep compares the time you slept restfully with the total sleeping time. Restful sleep is highly individual and should be interpreted together with sleep time.

Knowing the amount of restful and restless sleep gives you a look into how you sleep at night and if it’s affected by any changes in your daily life. This may help you in finding ways to improve your sleep and feel well rested during the day.

Activity data in Flow App and Flow web service

With the Flow app you can follow and analyze your activity data on the go and have your data synced wirelessly from your A300 to the Flow web service. The Flow web service gives you the most detailed insight into your activity information.