FitSpark™ daily training guide
The FitSpark™ training guide offers ready-made daily on-demand workouts available easily right on your watch. The workouts are built to match your fitness level, training history and your recovery and readiness, based on your Nightly Recharge status from the previous night. FitSpark gives you 2-4 different workout options every day: one that suits you best and 1-3 other options to choose from. You get a maximum of four suggestions per day and there are 19 different workouts in total. Suggestions include workouts from the cardio, strength or supportive training categories.
FitSpark workouts are ready-made training targets defined by Polar. The workouts include instructions on how to perform the exercises and real-time step-by-step guidance to ensure you exercise safely and with proper technique. All workouts are time-based, and they are adjusted based on your current fitness level, making the sessions suitable for everyone, regardless of fitness level. The FitSpark workout suggestions are updated after each training session (including workouts done without FitSpark), at midnight and when you wake up. FitSpark keeps your training versatile with different types of daily workouts to choose from.
Your fitness level is determined for every suggestion based on your:
- Training history (average weekly heart rate zone realization from the previous 28 days)
- VO2max (from the Fitness test on your watch)
- Training background
You can start using the feature without any training history. However, FitSpark will work optimally after 7 days of use.
The higher the fitness level is, the longer the durations of the training targets are. The most demanding strength targets are not available at low fitness levels.
In cardio sessions you’re guided to train in different heart rate zones for different durations. Sessions include time-based warm-up, work and cool-down phases. Cardio sessions can be completed with any sport profile on your watch.
Strength sessions are circuit training type workouts consisting of strength training exercises with time-based guidance. Bodyweight workouts can be done using your own body as resistance - there is no need for additional weights. In circuit training workouts you need a bumper plate, a kettlebell or dumbbells to perform the exercises.
Supportive sessions are circuit training type workouts consisting of strength and mobility exercises with time-based guidance.
Examples of supporting exercises
In time view, swipe left or right to navigate to the FitSpark watch face.
The Fitspark watch face includes the following views for different training categories:
PROGRAM WATCH FACE: If you have an active Running Program in Polar Flow your FitSpark suggestions are based on the Running Program training targets.
Tap the FitSpark watch face to see the most suitable workout for you based on your training history and fitness level. Tap the suggested workout to see a detailed breakdown of the workout or tap More to see other optional workout suggestions. Swipe up to see the exercises included in the workout (strength and supportive workouts) and tap the individual exercise to see detailed instructions on how to perform the exercise. Tap Start to select the training target. Tap the sport profile to start the training target.
During training
Your watch gives you guidance during training, which includes training information, time-based phases with heart rate zones for cardio targets, and time-based phases with exercises for strength and supportive targets.
Strength training and supportive training sessions are based on ready-made workout plans with exercise animations and real-time step-by-step guidance. All sessions include timers and vibrations that let you know when it's time to switch to the next phase. Continue each movement for 40 seconds, then rest until the minute is full and start the next movement. When you’ve completed all rounds of the first set, start the next set manually. You can end a training session any time you like. You cannot skip or re-arrange training phases.
Backlight always on during training: Swipe down from the top of the display to pull down the Quick settings menu. Tap the Backlight icon to select Always on or Automatic. With always on the watch display will be illuminated throughout your training session. The backlight setting will default back to automatic after you finish your training session. Please note that selecting always on will drain your battery much faster than the default setting.
From the watch face, swipe left or right to navigate to the FitSpark training guide view.
Tap the display to see the suggested workouts. The most suitable workout for you based on your training history and fitness level is shown first. Swipe up to see other optional workout suggestions.
Tap the suggested workout to see a detailed breakdown of the workout. Swipe up to see the exercises included in the workout (strength and supportive workouts) and tap the individual exercise to see detailed instructions on how to perform the exercise.
Tap Start to choose the suggested workout, and then tap the sport profile you want to use to start the training session.
If you have an active Running Program in Polar Flow your FitSpark suggestions are based on the Running Program training targets.
During training
Your watch gives you guidance during training, which includes training information, time-based phases with heart rate zones for cardio targets, and time-based phases with exercises for strength and supportive targets.
Strength training and supportive training sessions are based on ready-made workout plans with exercise animations and real-time step-by-step guidance. All sessions include timers and vibrations that let you know when it's time to switch to the next phase. Continue each movement for 40 seconds, then rest until the minute is full and start the next movement. When you’ve completed all rounds of the first set, start the next set manually. You can end a training session any time you like. You cannot skip or re-arrange training phases.
Backlight always on during training: Swipe down from the top of the display to pull down the Quick settings menu. Tap the Backlight icon to select Always on or Automatic. With always on the watch display will be illuminated throughout your training session. The backlight setting will default back to automatic after you finish your training session. Please note that selecting always on will drain your battery much faster than the default setting.
In time view, use the UP and DOWN buttons to navigate to the FitSpark watch face.
When using Recovery Pro with Vantage V, the result of the Orthostatic Test from that day is taken into account when giving you your FitSpark daily training suggestion.
When using Recovery Pro with Vantage V2, the result of the Orthostatic Test from that day is taken into account when giving you your FitSpark daily training suggestion. The result of your Leg Recovery Test is also taken into account.
The Fitspark watch face includes the following views for different training categories:
PROGRAM WATCH FACE: If you have an active Running Program in Polar Flow your FitSpark suggestions are based on the Running Program training targets.
Press OK in the Fitspark watch face to view the workout suggestions. The most suitable workout for you based on your training history and fitness level is shown first. Scroll down to see other optional workout suggestions. Choose a workout suggestion by pressing OK to see detailed breakdown of the workout. Scroll down to see the exercises included in the workout (strength and supportive workouts) and choose an individual exercise for detailed instructions on how to perform the exercise. Scroll to Start and press OK to choose the training target and then choose the sport profile to start the training target.
During training
Your watch gives you guidance during training, which includes training information, time-based phases with heart rate zones for cardio targets, and time-based phases with exercises for strength and supportive targets.
Strength training and supportive training sessions are based on ready-made workout plans with exercise animations and real-time step-by-step guidance. All sessions include timers and vibrations that let you know when it's time to switch to the next phase. Continue each movement for 40 seconds, then rest until the minute is full and start the next movement. When you’ve completed all rounds of the first set, start the next set manually. You can end a training session any time you like. You cannot skip or re-arrange training phases.
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From the watch face, swipe left or right to navigate to the FitSpark training guide view.
Tap the display to see the suggested workouts. The most suitable workout for you based on your training history and fitness level is shown first. Swipe up to see other optional workout suggestions.
Tap the suggested workout to see a detailed breakdown of the workout. Swipe up to see the exercises included in the workout (strength and supportive workouts) and tap the individual exercise to see detailed instructions on how to perform the exercise.
Tap Start to choose the suggested workout, and then tap the sport profile you want to use to start the training session.
If you have an active Running Program in Polar Flow your FitSpark suggestions are based on the Running Program training targets.
During training
Your watch gives you guidance during training, which includes training information, time-based phases with heart rate zones for cardio targets, and time-based phases with exercises for strength and supportive targets.
Strength training and supportive training sessions are based on ready-made workout plans with exercise animations and real-time step-by-step guidance. All sessions include timers and vibrations that let you know when it's time to switch to the next phase. Continue each movement for 40 seconds, then rest until the minute is full and start the next movement. When you’ve completed all rounds of the first set, start the next set manually. You can end a training session any time you like. You cannot skip or re-arrange training phases.
You'll get a summary of your training session on your watch right after you've finished the session. You’ll get a more detailed analysis in the Polar Flow app or in the Polar Flow web service. For cardio training targets you get a basic training result, which shows the phases of the session with heart rate data. For strength and supportive training targets you get detailed training results, which include your average heart rate and time spent on each exercise. These are displayed as a list, and each exercise is also displayed on the heart rate curve.
The FitSpark workouts are based on WHO's recommendations for weekly physical activity for adults. The recommendation consists of 150 minutes of moderate or 75 minutes of vigorous cardio training, and resistance training two times a week.