You are here: Polar Flow > Planning your training

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 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 Start time and any Notes (optional) you want to add.

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

ClosedDuration target

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

ClosedDistance target

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

ClosedCalories target

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

ClosedRace Pace target

  1. Choose Race Pace.
  2. Fill in two of the following values: Duration, Distance or Race Pace. You get the third one automatically.
  3. Click Add to favorites to add the target to your list of favorites, if you want.
  4. Click Add to Diary to add the target to your Diary.

Please note that Race Pace can only be synced with Grit X, V800, Vantage M, Vantage M2, Vantage V and Vantage V2 (not with A300, A360, A370, Ignite, M200, M400, M430, M460, M600).

ClosedPhased target

  1. Choose Phased.
  2. 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.
  3. Tick the box Start next phase automatically for automatic change of phases. If left unchecked, you will have to change phases manually.
  4. Choose the intensity of the phase based on heart rate, speed or power.


    Power-based phased training targets are currently supported only by Vantage V2.

  5. If you wish to repeat a phase, choose + Repeat phases and drag phases you want to repeat to the Repeat section.


  6. Click Add to favorites to add the target to your list of favorites.
  7. Click Add to Diary to add the target to your Diary.

Create a target based on a favorite training target

If you have created a target and added it to your favorites, you can use it as a template for similar targets. This makes training target creation easier. You don’t need to create, for example, a complicated phased training target every time from the scratch.

To use an existing Favorite as a template for a training target, follow these steps:

  1. Hover your mouse over a date on the Diary.
  2. Click +Add > Favorite target and then choose a target from the Favorites list.


  3. 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.
  4. Click the target in your Diary and modify it to your liking. Editing the target in this view won't change the original Favorite target.
  5. Click Save to update the changes.

You can edit your favorite training targets and create new ones also via Favorites page. Click in top menu to access the Favorites page.

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.

Create a training target in the Polar Flow app

To create a training target in the Polar Flow app:

  1. Go to Training, and click on top of the page.
  2. Then choose the type of your training target from the following:
ClosedFavorite target
  1. Choose Favorite target.
  2. Choose one the existing favorite training targets or Add new favorite target.
  3. Tap on next to the existing target to add it to your Diary.
  4. The training target you chose is added to your training calendar for today. Open the training target from the diary to edit the time for the training target.
  5. If you choose Add new you can create a new favorite Quick target, Phased target, Strava Live Segment or Komoot route.

Komoot route is available only in Grit X and Vantage V2. Strava Live Segment is available in Grit X, M460, V650, V800, Vantage V and Vantage V2.

ClosedQuick target
  1. Choose Quick target.
  2. Choose if the quick target is based on distance, duration or calories.
  3. Add sport.
  4. Give a name to the target.
  5. Set the target distance, duration or amount of calories.
  6. Tap Done to add the target to your Training diary

ClosedPhased target
  1. Choose Phased target.
  2. Add sport.
  3. Give a name to the target.
  4. Set the Time and Date for the target.
  5. Tap the icon next to phase to edit phase settings.
  6. Tap Create target to add the target to your Training diary.

Sync your watch with Flow app to move the training targets to your watch.