Polar Vantage V3

An ensemble of biosensing instruments, AMOLED display, dual-frequency GPS, maps, and the most comprehensive suite of training and recovery tools on the market. The stage is set, and the Polar Vantage V3 smart sports watch is ready to put in the performance of a lifetime.

Polar Ignite 3 Titanium

Polar Ignite 3 Titanium is a stylish fitness & wellness watch that helps you live a more energized life. It tracks your sleep, activity, and heart rate to provide guidance that’s tailored to your body and lifestyle.

Polar Ignite 3

Polar Ignite 3 is a stylish fitness & wellness watch that helps you live a more energized life. It tracks your sleep, activity, and heart rate to provide guidance that’s tailored to your body and lifestyle.

Polar Pacer Pro

Polar Pacer Pro is an ultra-light, new-generation sports watch with integrated barometer that equips athletes with advanced tools to improve running economy, training sessions, and sports performance.

Polar Pacer

Sport is play – why complicate it? Polar Pacer is a no-nonsense sports watch that gives new athletes all the essentials, plus the specialized training tools they need to train better.

Polar Vantage V2

A powerful convergence of minimalist design, innovative technology, and intelligent training and recovery tools make Polar Vantage V2 our most formidable sportswatch to date.

Polar Grit X Pro

Built for military-level durability with sapphire glass and ultra-long battery, equipping you with new navigation tools, always-on outdoor features and Polar's ultimate training solutions.

Polar Vantage M2

Designed for function, the Polar Vantage M2 works as hard as you do. Our industry-leading technology is here to help you reach your goals and come back stronger. For that athlete attitude.

Polar Ignite 2

A fitness watch that’s sleek, simple and smart? Polar Ignite 2 is a true triple threat. Versatile and full of great features, it’s the perfect companion for any sport and any lifestyle.

Polar Ignite

A waterproof fitness watch with advanced wrist-based heart rate and integrated GPS, Polar Ignite offers you a full view of your day and guides you towards a more balanced life.

Polar Unite

A beautifully simple watch with personalized daily workout guidance, 24/7 heart rate and activity tracking, plus automatic sleep and recovery applications.

Polar Vantage V

Polar Vantage M

An all-round multisport & running GPS watch for anyone who loves setting new records. Polar Vantage M is a slim, lightweight training companion that gives you all the data you need to improve your performance.

Polar Grit X

An outdoor multisport watch with rugged yet lightweight design, ultra-long battery life and military-standard durability for anyone who prefers the trails over the roads.

Polar M430

A GPS running watch with wrist-based heart rate, advanced running features and Polar Running Program, Polar M430 is a top-level watch for runners who want more.

Polar Verity Sense

When freedom of movement is important to you, Polar Verity Sense is your go-to choice for any sport.

Polar H10

Widely regarded as the gold standard in wireless heart rate monitoring, this is the most accurate sensor in Polar’s history.

Polar H9

A reliable, high-quality heart rate chest strap for all your everyday sports with Bluetooth® and ANT+ connectivity. Get connected and get going.

Polar OH1+

Polar OH1+ is an optical heart rate monitor that combines versatility, comfort and simplicity. You can use it both as a standalone device and pair it with various fitness apps, sports watches and smart watches, thanks to Bluetooth® and ANT+ connectivity.

Wristbands

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Straps

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Power & Cables

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Mounts & Adapters

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Polar Grit X Outdoor Series

Made for outdoor sports and built to handle any environment nature can throw at you, Grit X watches are designed to help you explore the world and gear up for adventure.

Polar Vantage Performance Series

Our flagship series is tailored for high-performance and endurance sports and training. Every aspect of our Vantage watches are designed with one particular person in mind – the athlete.

Polar Pacer Multisport Series

The Pacer Series gives athletes all the essentials such as accurate GPS and precise heart rate tracking, plus the specialized training, sleep, and recovery tools they need to train better.

Polar Ignite Fitness & Wellness Series

Sleek, simple, and smart – Ignite watches are the perfect partner for any fitness goals and any lifestyle.

Polar Running Program

Training for an event, and want to know how, how much and how often you should train? Whether you’re training for a 5k run or a marathon, Polar Running Program will help you get ready, and coach you all the way to the finish line.

Every runner is unique, and so is each Polar Running Program. It’s a personalized program based on your fitness level, designed to make sure that you train right and avoid overreaching. It’s intelligent, and adapts based on your development, and lets you know when it might be a good idea to cut back a little and when to step it up a notch. Each program is tailored for your event, taking your personal attributes, training background and preparation time into account.

The program is free, and available in the Polar Flow web service at www.polar.com/flow. All you need is a Polar account – create one in the web service if you don’t already have one.

Read more about the Polar Running Program.

The Polar Running Program is based on training in the right heart rate zone, and the science behind the Polar Heart Rate Zones is the cornerstone of the program. Heart rate is unique and personal, and therefore a reliable way to determine exercise intensity, and a valid and widely acknowledged tool to measure physical condition and development.

In the program, training is divided into five intensity zones based on percentages of your maximum heart rate - in each zone your body will experience a different physiological effect. Training is split between these five zones optimally to give you the right kind of program for your target event. Your maximum heart rate is estimated based on your age but if you know your clinically measured maximum heart rate, aerobic and anaerobic thresholds you can also manually set the zone limits based on them.

Programs are available for 5k, 10k, half marathon and marathon events. Running training sessions are divided into five types: easy jog, medium run, long run, tempo run and interval. All sessions include warm-up, work, and cool-down phases for optimal results. In addition, you can choose to do strength, core, and mobility exercises to support your development. Each training week consists of two to five running sessions, and the total running training session duration per week varies from one to seven hours depending on your fitness level. The minimum duration for a program is 9 weeks, and the maximum is 20 months.

The minimum durations for each program are:

  • 5K - 9 weeks
  • 10K - 10 weeks
  • Half marathon - 14 weeks
  • Marathon - 14 weeks

Each program has three phases: Base building, Build-up and Tapering. These phases are designed to gradually develop your performance, and make sure you’re ready on race day.

Base building: This period helps you build a solid fitness base. Made up of four-week sets that include three weeks of progressive training followed by one lighter week. Training recommendations are checked every four weeks and updated according to your training realization. It has 11 levels – this makes sure everyone gets the right program for their fitness level.

After each four-week set, you have the option to continue on the same level, progress to the next one, or take one step back. The program will give you a suggestion based on how well you’ve been able to follow the program but it’s up to you to choose how to continue. Note that if you haven’t quite reached your goals, and the program suggests you to go back a level, you cannot choose to go up a level. If you’ve progressed well, and reached your goals, and the program suggests you to proceed to the next level, you cannot go back a level.

Build-up: When the groundwork is laid, it's time to start optimizing your training for the selected event. This phase is built around three-week sets, each consisting of two progressive weeks and one lighter one, with the second progressive week being harder than the first. This period has five levels, and the progression is built-in, so you won’t be asked if you want to move to the next level at any point.

Tapering: The tapering period leads up to race day. These are the last two to three weeks of the program. In this phase your training volume is reduced to help your body to prepare for the event. This is essential for optimal performance by ensuring sufficient recovery.

The program also includes strength, core and mobility exercises for improving common weaknesses and to support your preparation for the event. The exercises target the hips, hamstrings, glutes, back, ankles and abs. These will further improve your running performance and may prevent injuries.

You can choose the level of difficulty for strength and core training, but we advise you to start from level one if you don't have a lot of experience in strength training or this type of movements. After about four to eight weeks you can move up to the next difficulty level with strength and core exercises. However, change the level with one of them at a time to give your body time to adjust. A few weeks later you can then change the level for another one. Check out the right techniques from the videos by clicking the session in the Flow web service or app.

You can use dynamic stretching as part of your endurance or strength sessions to warm up or cool down. Both dynamic and static stretching can also be separate training sessions to improve your range of motion. You can include stretching in your program several times a week.

The program can be performed with select Polar Flow compatible Polar training devices. The only requirement is that you have heart rate measurement.

With these devices running session targets can be synced to your device, and you get real-time guidance during training.

  • Polar Grit X
  • Polar Grit X Pro
  • Polar Grit X2 Pro
  • Polar Pacer
  • Polar Pacer Pro
  • Polar Ignite
  • Polar Ignite 2
  • Polar Ignite 3
  • Polar Unite
  • Polar Vantage M
  • Polar Vantage M2
  • Polar Vantage V
  • Polar Vantage V2
  • Polar Vantage V3
  • Polar M200
  • Polar M400
  • Polar M430

Further reading

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