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How do I create a training target in Polar Flow web service?

Whatever Polar product you use with Polar Flow web service, you can create detailed training targets to the web service to help you plan your training. The targets are shown in your Diary in Polar Flow. You can also add the targets to your favorites list and use them as templates when creating new ones.

You can sync the targets to your Polar device via FlowSync software or Flow app. When you're starting a training session, your watch will suggest the training target you've scheduled for the day. During training you can easily follow the guidance on your Polar device.

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:

Duration target: Choose a duration for your target in hours and minutes.

Distance target: Choose a distance for your target in kilometers or miles.

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

Race Pace target: Challenge yourself and try to hit your target time for a set distance – for example, run 10 km in 45 minutes – or aim at keeping a steady pace. Fill in two of the values and you get the third one automatically. Please note that Race Pace can only be synced with Grit X, Grit X Pro, V800, Vantage M, Vantage M2, Vantage V and Vantage V2 (not with A300, A370, Ignite, Ignite 2, M200, M400, M430, M460, M600 or Unite.

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.

Duration 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.
  5. Sync your watch via FlowSync software or Flow app.

Distance 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.
  5. Sync your watch via FlowSync software or Flow app.

Calories 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.
  5. Sync your watch via FlowSync software or Flow app.

Race Pace target

  1. Choose Race Pace.
  2. Fill in two of the following values: DurationDistance 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.
  5. Sync your watch via FlowSync software or Flow app.

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

Phased 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 Grit X Pro/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.
  8. Sync your watch via FlowSync software or Flow app.

EXAMPLE OF A PHASED TARGET

The training session starts with a 20-minute warm up. Then phases 2 and 3 are repeated eight times. After that, phases 4 and 5 are repeated three times. The session ends with a 10-minute cool down.

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.

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