Polar Grit X2 Pro Titan

Polar Grit X2 Pro Titan is a rough and rugged outdoor sports watch crafted for adventure with sapphire glass AMOLED display in titanium casing, and a hi-tech toolkit of navigation and performance features for exploring the wonders of the world, and the body.

Polar Grit X2 Pro

Polar Grit X2 Pro is a rough and rugged outdoor sports watch crafted for adventure with sapphire crystal glass AMOLED display, and a hi-tech toolkit of navigation and performance features for exploring the wonders of the world, and the body.

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

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 GPS running watch with integrated barometer that equips serious runners with advanced training tools to improve running economy and performance. Make every run a good run.

Polar Pacer

Running is a simple sport – why complicate it? Polar Pacer is a no-nonsense GPS running watch that gives the modern runner all the essentials, plus the specialized training tools they need to do one thing better: Run.

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 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.


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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.

How to build a workout with phases

How to build a workout with phases

In addition to the actual work phase, it’s good to include also a warm-up, a cool-down and some stretching to your workout—whatever your sport is. It maximizes the benefits of the workout and prevents injuries. So, in its simplest, a phased workout can be just those four phases. Below you can see an example of a simple workout including these phases.

Warming up

A proper warm-up that increases heart rate and blood flow to working muscles at the beginning of a training session is necessary to prepare the body for exercise. It can also prevent injuries.

Begin slowly, giving your body a chance to warm up for 5 to 10 minutes at a heart rate below your selected target heart rate zone. Start the warm-up with a cardio workout, for example, walking, jogging or cycling. Then add some movements that are specific to the activity you are planning to do. For example, dribbling and passing exercises in soccer, or light warm-up sets in weight training. If you are doing a walking, running or cycling workout, gradually increase the intensity during warm-up until your heart rate reaches your target heart rate zone.

Exercising in Target Heart Rate Zone

Once your heart rate has reached your target heart rate zone, maintain that intensity for a set amount of time (typically 20 minutes or more), and make sure you stay inside your target heart rate zone.

Cooling down and Stretching

Cool down by gradually reducing the intensity of your exercise to lower your heart rate below the target heart rate zone. Then, stretch the main muscles you just worked to prevent injury and stiffness. For example, stretch your leg muscles after a run. And keep the following guidelines in mind while stretching:

  • Don't bounce
  • Stretch slowly and steadily
  • Hold the stretch for a slow count of ten
  • Don't push yourself into a painful stretch.

Interval training is a type of training that includes high intensity work phases alternating with low intensity recovery periods. Athletes have used interval training in their training programs for years, and recently, high intensity interval training (commonly called HIIT) has become more and more popular among all levels of exercisers.

High Intensity Interval training improves aerobic and anaerobic fitness, blood pressure, cardiovascular health, insulin sensitivity, cholesterol profiles, abdominal fat and body weight while maintaining muscle mass. HIIT training can easily be modified for people of all fitness levels—from a beginner to a professional athlete—as well as for people who have something special in their medical condition, for example, overweight or diabetes. HIIT can also be applied to various sports, including walking, running, cycling, swimming and group exercise classes.

It’s important to modify your HIIT workout so that it’s suitable for your fitness level. You should find your own optimal training intensity that helps you develop. If you haven’t been very active recently, it may be good to consult a physician before starting to train.

HIIT training brings the same benefits as endurance training but quicker. This is because, compared to traditional workouts, HIIT workouts burn more calories, especially after the workout. HIIT workouts are also more strenuous than steady state endurance workouts. It may be good to start HIIT training with one workout per week, while your other workouts are steady state workouts. When you feel like you need more challenges, you can add another HIIT workout to your weekly training program. Just make sure the HIIT workouts are spread throughout the week.

Work & recovery intervals

When planning a HIIT program, you should take into account the duration, intensity and frequency of the work intervals and the length of the recovery intervals. The intensity in work intervals should be 80% or more of your maximum heart rate, and you should feel like you are training hard and carrying on a conversation is difficult. In recovery intervals, the intensity should be 40–50% of your maximum heart rate and training should feel comfortable.

In terms of the relationship of the work and recovery intervals, you can use a 1:1 ratio. This means that the work and the recovery intervals are equal in time (usually 3-5 minutes). For example, a 4 minute work phase is followed by 4 minutes of recovery time. Another option is to have shorter work phases with maximum intensity followed by a longer recovery phase. For example, training 30 seconds in maximum or near maximum intensity followed by 4–4,5 minutes of recovery time.

Warm-up and cool-down

In HIIT workouts, your training intensity is high and you push your body to the limit. Therefore, proper warm-up and cool-down are essential parts of every HIIT workout.

Warming up improves the effectiveness of your training. It raises the heart rate, which enables oxygen in the blood to travel faster. Warming up also increases muscle temperature, giving the muscles greater extensibility and elasticity. The duration of the warm-up phase should be approximately 10 minutes. Beginners require longer warm-ups.

Recovery from a training starts at the cool-down phase. It should involve a decrease in the exercise intensity (i.e. from a hard run to an easy jog). Cooling down also allows a person to move mentally into a non-exercise state. The duration of the cool-down phase should be from 5 to 10 minutes. A fit heart recovers faster.

You can create phased training targets in Polar Flow web service and sync them to your Polar device with Polar FlowSync software or via Polar Flow app. Your training device guides you through all the phases reminding you to train in the right heart rate zone or speed/pace zone.

Further reading


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