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During training

Browse the training views

During training you can browse through the training views by swiping the display left or right. Note that the available training views and the information you see on the training views depend on the sport you've chosen and on any edits you've done to the chosen sport profile.

You can add sport profiles onto 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

Descent

Your current altitude

Ascent

Maximum heart rate

Heart rate graph and your current heart rate

Average heart rate

Time of day

Duration

Backlight always on during training: Swipe down from the top of the screen to pull down the Quick settings menu. Tap the Backlight icon to select Always on or Automatic. With always on selected the watch display will be illuminated throughout your training session. The backlight setting will default back to automatic after you finish your training session. Please note that the always on selection will drain your battery much faster than the default setting.

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:

  1. Browse to the Interval timer view and press and hold the display for 3 seconds. Tap Start to use a previously set timer or create a new timer in Set interval timer.
  2. Choose Time-based or Distance-based: Time-based: Define minutes and seconds for the timer and tap . Distance-based: Set the distance for the timer and tap .
  3. Set another timer? is shown. To set another timer, tap .
  4. When completed, tap 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 the display for 3 seconds and tap 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:

  1. Browse to the Countdown timer view and press and hold the display for 3 seconds.
  2. Tap Start to use a previously set timer or choose Set countdown timer to set a new countdown time. When completed, tap Start to start the countdown timer.
  3. At the end of the countdown, the watch notifies you by vibrating. If you want to restart the countdown timer, press and hold the display for 3 seconds and tap Start.

Automatic lap settings

In sport profile settings in the Polar Flow app or web service, set Automatic lap to Lap distance or Lap duration. 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.

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.

OR

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

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

See Planning your training for instructions on creating training targets.

Change phase during a phased session

The phase will change automatically when you have finished a phase. The watch notifies you by vibrating when the phase changes.

Notifications

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