Menu

How do I create a training target in Polar Flow?

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 (A300, A360, A370, M200, M400, M450/M460, M600 or V800) via FlowSync software or Flow app. During training you can easily follow the guidance on your Polar device.

There are three different kinds of targets to choose from.

Quick Target: Fill in one value. Choose a duration, distance (not available in A300) or calorie target – for example, burn 500 kcal, run 10 km or swim for 30 minutes.

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 V800 not with A300, A360, A370, M200, M400, M600 or M450/M460.

Phased Target: You can split your training into phases and create a different target duration and intensity for each of them. So if you’re planning to do, for example, interval training this one’s for you!

  1. Go to DIARY, and click Add > Training target or hover your mouse over a date on the DIARY and click +Add > Training target
  2. In the Add training target view, choose Quick, Race Pace or Phased.

Quick Target

  1. Choose Quick.
  2. Choose Sport, enter Target name (maximum 45 digits), Date and Time and any Notes (optional) you want to add.
  3. Fill in one of the following values: Duration, Distance (not available in A300) or Calories. You can only fill in one of the values.
  4. Click Save to add the target to your DIARY, or the favorites icon  in the lower right corner to add it to your Favorites.

Race Pace Target

  1. Choose Race Pace.
  2. Choose Sport, enter Target name (maximum 45 digits), Date and Time and any Notes (optional) you want to add.
  3. Fill in two of the following values: Duration, Distance or Race Pace. You get the third one automatically.
  4. Click Save to add the target to your DIARY, or the favorites icon in the lower right corner to add it to your Favorites.

Please note that Race Pace can only be synced with V800 not with A300, A360, A370, M200, M400, M600 or M450/M460.

Phased target

  1. Choose Phased.
  2. Choose Sport, enter Target name (maximum 45 digits), Date and Time and any Notes (optional) you want to add.
  3. Choose whether you want to create a new phased target (Create new) or use the template (Use template).
    1. Click Duration to add a phase based on duration or Distance to add a phase based on distance. Please note that distance selection is not available with A300. If you chose to use the template, you can add a new phase by clicking Duration or Distance.
    2. Phase settings: Give (max. 45 digits) or choose the phase name, give duration or distance for the phase. Choose Next phase start either Manual (start next phase manually in your training device during training) or Automatic (next phase starts automatically after the previous has ended). Choose Intensity. Heart rate zones: choose target heart rate zones for the phase with the slider. Speed zones/Pace zones: choose target speed zones or pace zones for the phase with the slider*. Free: no intensity defined. Click Done and the phase appears on the training target.

      *Speed zones/pace zones are available in running, cycling, rowing and canoeing sports. See more information in The what and how of speed and pace zones.

    3. You can change the order of the phases by dragging and dropping them on the list.
    4. Click Edit to change the phase settings. Click Done to save the changes.
    5. Click the delete icon to remove a phase.
    6. You can choose to repeat some phases up to 99 times. Click Repeat phases and choose the phases you want to repeat by ticking the box.

      Example: If you have a target with four phases as in the image below, and you want to repeat phases 2 and 3 two times, first select phase 2 and then phase 3. Then set how many times you want to repeat the phases. In addition to this, if you want to repeat all the phases two times, first select phase 1 and then phase 4, and set how many times you want to repeat those phases.

      You can see a graphic preview of the target below the phases.

      If you have chosen to repeat some phases, the phases are locked and can’t be edited. If you want to add, delete or move phases, first select Repeat phases and remove all repeats.
       
  4. Click Save to add the target to your Diary, or the favorites icon in the lower right corner to add it to your Favorites.

 



 

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 ten minute cool down.

Create a target based on a favorite training target

Create a training target, save it in your Favorites and you can use it later as a base for similar targets. This makes training target creation easier. You don’t need to create, for example, a complicated interval training target every time from the scratch.

  1. Hover your mouse over a date on the DIARY and click +Add > Favorite target.
  2. Choose a target from the Favorites list.

OR
 

  1. Go to DIARY, and click Add > Training target.
  2. In the Add training target view, click Favorite targets.
  3. Click Use to select a favorite as a template for your target.
  4. You can edit the target if you wish, or leave it as it is.

    Editing the target in this view doesn’t affect the favorite target. If you want to edit the favorite target, go to Favorites by clicking the star-icon right next to your name and profile photo.

     
  5. Click Add to diary to add the target to your Diary.

Contact Us
Contact Us
Request repair
Request repair

Change region

If your country is not listed on this page, please find your local contact details, retailers and stores and service points on our global site.