During training

Browse the training views

During training you can browse through the training views with UP/DOWN. Note that the available training views and the information you see on the training views depend on the sport you've chosen and on your edit of the chosen sport profile.

You can add sport profiles on your watch and define the settings for each sport profile in the Polar Flow app and web service. You can create tailored training views for each sport you do and choose what data you want to follow during your sessions. For more information, see Sport profiles in Flow.

For example, your training views can have the following information:

	Your heart rate and the heart rate ZonePointer Distance Duration Pace/Speed
	Your heart rate and the heart rate ZonePointer Duration Calories
	Ascent Your current altitude (press OK to calibrate altitude manually) Descent
	Distance of current segment (flat, uphill or downhill) Ascent/descent Speed/Pace Uphill/downhill count
	Your bearing Cardinal directions
	Maximum heart rate Heart rate graph and your current heart rate Average heart rate
	Maximum power Power graph and your current power Average power
	Time of day Duration

Set timers

Before you can use timers during training, you need to add the timers to your training views. You can do this either by setting the timer view on for your current training session from the Quick menu or by adding the timers to the training views of the sport profile in the Flow web service sport profile settings and syncing the settings to your watch.

See Sport Profiles in Flow for more information.

Interval Timer

If you set the timer view on for your training session from the Quick menu, the timer starts when you start the training session. You can stop the timer and start a new timer as instructed below.

If you have added the timer in the training views of the sport profile you are using, you can start the timer as follows:

Browse to the Interval timer view and press and hold OK. Choose Start to use a previously set timer or create a new timer in Set interval timer:
Choose Time-based or Distance-based: Time-based: Define minutes and seconds for the timer and press OK. Distance-based: Set the distance for the timer and press OK.
Set another timer? is shown. To set another timer, press OK.
When completed, choose Start to start the interval timer. At the end of each interval, the watch notifies you by vibrating.

To stop the timer, press and hold OK and choose Stop timer.

Countdown Timer

If you set the timer view on for your training session from the Quick menu, the timer starts when you start the training session. You can stop the timer and start a new timer as instructed below.

If you have added the timer to the training views of the sport profile you are using, start the timer as follows:

Browse to the Countdown timer view and press and hold OK.
Choose Start to use a previously set timer or choose Set countdown timer to set a new countdown time. When completed, choose Start to start the countdown timer.
At the end of the countdown, the watch notifies you by vibrating. If you want to restart the countdown timer, press and hold OK and choose Start.

To stop the timer, press and hold OK and choose Stop timer.

Lock a Heart Rate, Speed or Power zone

With the ZoneLock feature you can lock the zone you’re currently in based on heart rate, speed/pace or power, and make sure you stay in the chosen zone during training without having to check your watch. If you go outside the locked zone during training, your watch notifies you with a vibration.

The ZoneLock feature for heart rate, speed/pace and power zones must be set on for each sport profile individually. You can set it on in the Flow web service sport profile settings under the Heart rate, Speed/Pace or Power settings.

In order to use ZoneLock to lock your speed/pace or power zone, you will also need to add the fullscreen Speed/pace graph or Power graph view to the training views of the sport profile.

Lock a heart rate zone

To lock the heart rate zone you are currently in, press and hold OK in the fullscreen HR graph view or in any of the views that are editable in Flow.

To unlock the zone, press and hold the OK button again.

Lock a speed/pace zone

To lock the speed/pace zone you are currently in, press and hold OK in the fullscreen Speed/pace graph view .

To unlock the zone, press and hold the OK button again.

Lock a power zone

To lock the power zone you are currently in, press and hold OK in the fullscreen Power graph view.

To unlock the zone, press and hold the OK button again.

Mark a lap

Press OK to mark a lap. Laps can also be taken automatically. In the sport profile settings in the Polar Flow app or web service, set Automatic lap to Lap distance, Lap duration, Location-based. If you choose Lap distance, set the distance after which each lap is taken. If you choose Lap duration, set the duration after each lap is taken. If you choose Location-based, a lap is taken every time you arrive at the point where you started the session.

Switch Sport During a Multisport Session

Press BACK, and choose the sport you want to switch to. Confirm your selection with OK.

Training with a target

If you have created a quick training target based on duration, distance or calories in the Flow app or web service and synced it to your watch, you have the following training target view as the default first training view:

If you've created a target based on duration or distance, you can see how much of your target you still have remaining before you reach it.

If you've created a target based on calories, you can see how many calories of your target you have left to burn.

If you have created a phased training target in the Flow app or web service and synced the target to your watch, you have the following training target view as the default first training view:

Depending on the chosen intensity, you can see either your heart rate or speed/pace and the lower and upper heart rate or speed/pace limit of the current phase.
Phase name and phase number/total number of phases
Duration/distance covered so far
Target duration/distance of the current phase

See Planning your training for instructions on creating training targets.

Change phase during a phased session

If you chose manual phase change when you created the phased target, press OK to continue to the next phase after finishing a phase.

If your chose automatic phase change, the phase will change automatically when you have finished a phase. The watch notifies you by vibrating when the phase changes.

Note that when setting very short phases (under 10 seconds) you will not get a vibration alarm when the phase is over.

View training target information

To view the training target information during training, press and hold OK in the training target view.

Notifications

If you are training outside the planned heart rate zones or speed/pace zones, your watch notifies you with a vibration.