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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, Ignite, M200, M400, M450, M460, M600, V800, Vantage M, Vantage V) via FlowSync software or Flow app. 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 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.

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

Interval target: Choose a target based on intervals. Work some high intensity work phases and low intensity recovery periods in your training session to boost your routine.

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.

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, Ignite, M200, M400, M450, M460, M600, Vantage M or Vantage V.

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 Save to add the target to your Diary.

Distance target

  1. Choose Distance.
  2. Enter the distance.
  3. Click the Add to favorites  to add the target to your list of favorites, if you want.
  4. Click Save to add the target to your Diary.

Calorie target

  1. Choose Calorie.
  2. Enter the amount of calories.
  3. Click the Add to favorites  to add the target to your list of favorites, if you want.
  4. Click Save to add the target to your Diary.

Interval target

  1. Choose Interval.
  2. Click Repeat phases to unlock the default interval target if, you want.
    You can edit each phase by clicking the pen icon on the right: Choose Name and Duration/Distance for each phase, Manual or Automatic next phase start, and Select intensity. Then click Done. You can go back to edit the phases you've added by clicking the pen icon.
  3. Click the Add to favorites  to add the target to your list of favorites, if you want.
  4. Click Save to add the target to your Diary.

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 Save to add the target to your Diary.

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

Phased target

  1. Choose Phased.
  2. Choose whether you want to Create new or Use template.
    • Creating new: 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, Manual or Automatic next phase start, and Select intensity. Then click Done. You can go back to edit the phases you've added by clicking the pen icon.
    • Using the template: You can edit the template phases by clicking the pen icon on the right. You can add more phases to the template as instructed above for creating a new phased target.
  3. Click the Add to favorites  to add the target to your list of favorites.
  4. Click Save to add the target to your Diary.



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.

 

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, under Choose from favorites, click one of your favorite training sessions.
  3. 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.

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

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