Start a training session

1. Wear your watch and tighten the wristband.

2. To enter the pre-training mode press the button to enter the main menu and tap Start training.

3. First choose the sport profile you want to use.

   

    

4. Then, choose the settings for your training session.

   

   • In Targets, you'll find training targets that you have saved as favorites in Flow and synced to your watch, as well as your daily FitSpark training suggestions. Choose the favorite training target or FitSpark training suggestion you want to perform. After making your choice, the watch returns to pre-training mode, where you can start the training session. For more information, see Favorites and FitSpark™ daily training guide.

   • In Fueling, you can add three types of reminders to help you to refuel and maintain adequate energy levels during your long sessions: Smart carbs reminder, Manual carbs reminder and Drink reminder. For more information see FuelWise™.

   • In Settings, you'll find additional training settings. The options displayed depend on the sport you have chosen and whether you are using GPS. You can, for example, add timers to your training views. Power save options are also set here. After making your choice, return to pre-training mode by pressing the BACK button. For more information, see Training settings.

5. Stay in the pre-training mode until the watch has found your heart rate and the GPS satellite signals (if applicable to your sport) to make sure your training data is accurate. To catch GPS satellite signals, go outdoors and away from tall buildings and trees. Keep your watch still with the display upwards and avoid touching the watch during the GPS signal search. If you have paired an optional Bluetooth sensor with your watch, the watch will automatically start searching for the sensor signal as well.

   

   

   If the start button is orange and displays Wait, you should wait a moment until it turns green and displays Start. The GPS will then be ready.

   The watch has found your heart rate when your heart rate is shown.

   When you're wearing a Polar heart rate sensor that's paired with your watch, the watch automatically uses the connected sensor to measure your heart rate during training sessions. A blue circle around the heart rate symbol indicates that your watch uses the connected sensor to measure your heart rate.

   The circle around the GPS icon will turn orange when the minimum amount of satellites (4) needed for the GPS fix are found. You can start your session but for better accuracy wait until the circle turns green.

   The circle around the GPS icon will turn green when the GPS is ready. The watch notifies you with a sound and vibration.

   Your paired phone is connected and phone notifications, music controls or the voice guidance feature is turned on.

   ~ 40h Estimated training time with current settings. By using power save settings, the estimated training time can be extended.

6. When all signals are found, press OK to start training recording.

See During Training for more information on what you can do with your watch during training.

Start a planned training session

You can plan your training and create detailed training targets in the Polar Flow app or the Polar Flow web service and sync them to your watch.

To start a planned training session scheduled for the current day:

1. Enter the pre-training mode by first pressing the button and then tappping on Start training.
2. You'll be prompted to start a training target you've scheduled for the day.

   

3. Tap to view the target information.
4. Tap Start to return to pre-training mode, and choose the sport profile you want to use.
5. When the watch has found all the signals, tap the display. Recording started is displayed and you can start training.

Your watch will guide you towards completing your target during training. See During Training for more information.

Your planned training targets will also be included in the FitSpark training suggestions.