Planning your training in the Polar Flow app

You can plan your training and create personal training targets for yourself in the Polar Flow web service or in the Polar Flow app. Note that the training targets need to be synced to your M200 before you can use them, and your M200 shows only your planned training sessions for the current day. Your M200 will guide you towards completing your target during training.

• Quick Target: Choose a duration or calorie target for the training. You can, for example, choose to burn 500 kcal, run 10 km or swim for 30 minutes.
• Phased Target: You can split your training session into phases and set a different duration and intensity for each of them. This one is for e.g. creating an interval training session, and adding proper warm-up and cool-down phases to it.

Create a Training Target in the Polar Flow app

1. In the Polar Flow app, open the Training calendar.
2. Tap the plus icon in the top right corner.

Create a Quick Target

1. Choose Add quick target form the list.
2. Choose whether you want to set Distance, Duration or Calories as your target.
3. Add a sport (optional), and enter Target name, Date, Time and Notes (optional). Specify either the Distance, Duration or Calories depending on the type of your target.
4. Tap Create target to add the target to your Training calendar.

Create a Phased Target

You can only create an interval type of phased training target in the Polar Flow app. If you want to create another type of phased target, you can do that in the Polar Flow web service.

1. Choose Add phased target from the list.
2. Add a sport (optional), and enter Target name, Date, Time, and Notes (optional). Use the slider to choose whether you want to Start phases automatically.
3. Swipe from right to left to edit the settings for the different phases of the training target:
• Warm-up: Choose to set the phase based on either Duration or Distance, and fill in the value.
• Interval: Set how many Number of intervals you want to do, and choose to set the Work phase(s) and the Rest phase(s) based on either Duration or Distance, and fill in the values.
• Cool-down: Choose to set the phase based on either Duration or Distance, and fill in the value.