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Planning your training

You can plan your training and create personal training targets for yourself in the Polar Flow web service or in the Polar Flow app.

Create a training plan with the Season Planner

The Season Planner in the Flow web service is a great tool for creating a tailored annual training plan. No matter what your training goal is, Polar Flow helps you create a comprehensive plan to reach it. You can find the Season Planner tool from the Programs tab in the Polar Flow web service.

Polar Flow for Coach is a free remote coaching platform that allows your coach plan every detail of your training from full season plans to individual workouts.

Create a training target in the Polar Flow app and web service

Note that the training targets need to be synced to your watch with FlowSync or via Flow app before you can use them. Your watch will guide you towards completing your target during training.

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, choose Sport, enter Target name (maximum 45 digits), Date and Time and any Notes (optional) you want to add.

Then choose the type of your training target from the following:

Duration target

Choose a duration for your target in hours and minutes.

  1. Choose Duration.
  2. Enter the duration.
  3. Click the Add to favorites to add the target to your list of favorites, if you want.
  4. Click Save to add the target to your Diary.

Distance target

Choose a distance for your target in kilometers or miles.

  1. Choose Distance.
  2. Enter the distance.
  3. Click the Add to favorites to add the target to your list of favorites, if you want.
  4. Click Save to add the target to your Diary.

Calorie target

Choose a target based on how many calories you want to burn during your training session.

  1. Choose Calorie.
  2. Enter the amount of calories.
  3. Click the Add to favorites to add the target to your list of favorites, if you want.
  4. Click Save to add the target to your Diary.

Interval target

Choose a target based on intervals. Work some high intensity work phases and low intensity recovery periods into your training session to boost your routine.

  1. Choose Interval.
  2. Click Repeat phases to unlock the default interval target if, you want.
    You can edit each phase by clicking the pen icon on the right: Choose Name and Duration/Distance for each phase, Manual or Automatic next phase start, and Select intensity. Then click Done. You can go back to edit the phases you've added by clicking the pen icon.
  3. Click the Add to favorites to add the target to your list of favorites, if you want.
  4. Click Save to add the target to your Diary.

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.

  1. Choose Phased.
  2. Choose whether you want to Create new or Use template.
    • Creating new: Add phases to your target. Click Duration to add a phase based on duration or click Distance to add a phase based on distance. Choose Name and Duration/Distance for each phase, Manual or Automatic next phase start, and Select intensity. Then click Done. You can go back to edit the phases you've added by clicking the pen icon.
    • Using the template: You can edit the template phases by clicking the pen icon on the right. You can add more phases to the template as instructed above for creating a new phased target.
  3. Click the Add to favorites to add the target to your list of favorites.
  4. 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, click Favorite targets. Your training target favorites are shown.
  3. Click the Favorite as a template for your target.
  4. Choose Sport, enter Target name (maximum 45 digits), Date and Time and any Notes (optional) you want to add.
  5. Modify the Favorite according to your liking. Editing the target in this view won't change the original Favorite target.
  6. Click Add to Diary to add the target to your Diary.

Sync the targets to your watch

Remember to sync the training targets to your watch from the Flow web service via FlowSync or Flow App. If you don't sync them, they are only visible in your Flow web service Diary or Favorites list.

For information on starting a training target session, see Start a training session.