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Planning your training

You can plan your training and create personal training targets for yourself in the Polar Flow app or in the Polar Flow web service. Note that the training targets need to be synced to the Polar app before you can use them. See syncing for more information. The Polar app will guide you towards completing your target during training.

  • Quick Target: Choose a Duration, Distance or Calorie target for the training. You can, for example, choose to swim for 30 minutes, run 10 km or burn 500 kcal.
  • 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.
  • Favorites: Create a target, and add it to Favorites to easily access it every time you want to perform it again.

To 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.

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.

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.
  1. Tap Create target to add the target to your Training calendar.

To create a Training Target in the Polar Flow web service

  1. Go to Diary, and click Add > Training target.
  2. In the Add training target view, choose one of the Quick Targets or Phased.

Quick Target

  1. ChooseDuration, Distance orCalorie.
  2. Choose Sport, enter Target name (maximum 45 digits), Date and Time and any Notes (optional) you want to add.
  3. Fill in the Duration, Distance or Calorie details for your target.
  4. Click Add to favorites if you want to add the target to your Favorites.
  5. Click Save to add the target to your Diary.

Phased target

  1. Choose Phased
  2. Choose Sport, enter Target name (maximum 45 digits), Date and Time and any Notes (optional) you want to add.
  3. Choose whether you want to Create new or Use template.
  4. Add phases to your target. Click Duration to add a phase based on duration. Choose Name and Duration for each phase, Manual or Automatic next phase start, and Select intensity.
  5. Click Add to favorites if you want to add the target to your Favorites.
  6. Click Save to add the target to your Diary.

Favorites

If you have created a target and added it to your favorites, you can use it as a scheduled target:

  1. In your Diary, Click +Add on the day when you want to use a favorite as a scheduled target.
  2. Click Favorite target to open a list of your favorites.
  3. Click the Favorite you want to use.
  4. The Favorite is added to your diary as a scheduled target for the day. The default scheduled time for the training target is at 18.00/6pm. If you want to change the details of the training target, click the target in your Diary, and modify it to your liking. Then click Save to update the changes.

If you want to use an existing Favorite as a template for a training target, do the following:

  1. Go to Diary, and click Add > Training target.
  2. In the Add training target view, you can see your favorite training targets listed under Choose from favorites.
  3. Click the favorite you want to use as a template for your target.
  4. Modify the favorite according to your liking. Editing the target in this view won't change the original favorite target.
  5. Enter Date and Time.
  6. Click Add to Diary to add the target to your Diary.

After your training targets have been synced to the Polar app on your M600, you can find the training targets for the current day listed under My day. You can also see today’s training targets together with the training targets planned for the past seven days and the next seven days to come by swiping left in the list of sport profiles under Training. The ones you've listed as your favorite training targets you can find by swiping left twice in the list of sport profiles under Training.

For instructions on starting a training session with a target, see Starting a training session.

See more information on how to create training targets in the Polar Flow app from the Polar support pages.