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Training summary

After training

You'll get a summary of your training session on your watch right after you've stopped training. Get a more detailed and illustrated analysis in the Polar Flow app or in the Polar Flow web service.

The information shown in your summary depends on the sport profile and data collected. For example, your training summary can include the following information:

Start time and date

Duration of the session

Distance covered in the session

Heart rate

Your average and maximum heart rate during the session.

Your Cardio Load from the session

Heart rate zones 

Training time spent in different heart rate zones


Calories burned during the session

Fat burn % of calories:  Calories expended from fat during a workout expressed as a percentage of the total calories burned during the session


Average and maximum pace/speed of the session

Running Index: Your running performance class and numerical value. Find out more from chapter Running Index.

Speed zones

Training time spent in different speed zones


Your average and maximum cadence for the session

Running cadence is measured with a built-in accelerometer from your wrist movements. Cycling cadence is shown if you have a Polar Cadence Sensor Bluetooth® Smart in use.


Maximum altitude during the session

Ascended meters/feet during the session

Descended meters/feet during the session

Laps/Automatic laps

The number of laps and the best and average duration of a lap.

You can scroll through the following details by pressing OK:

  1. Duration of each lap (the best lap is highlighted in yellow)
  2. Distance of each lap
  3. Average and maximum heart rate of each lap in the color of the heart rate zone
  4. Average speed/pace of each lap

Multisport Summary

Multisport summary includes an overall summary of the session as well as sport specific summaries, which include duration and distance covered in the sport.

To view your training summaries later on your watch: 

In time view, use the UP and DOWN buttons to navigate to the Latest training sessions watch face, and then press OK.

You can view the summaries of your training sessions from the last 14 days. Browse to the training session you want to view with UP/DOWN and press OK to open the summary. Your watch can contain a maximum of 20 training summaries.

Training data in Polar Flow App

Your watch syncs with the Polar Flow app automatically after you finish a training session if your phone is within the Bluetooth range. You can also sync your training data manually from the watch to the Flow app by pressing and holding the BACK button of your watch when you're signed in to the Flow app and your phone is within the Bluetooth range. In the app you can analyze your data at a glance after each session. The app allows you to see a quick overview of your training data.

For more information, see Polar Flow App.

Training data in Polar Flow Web Service

Analyze every detail of your training and learn more about your performance. Follow your progress and also share your best sessions with others.

For more information, see Polar Flow Web Service.