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This means also that the device cannot track how heavy a load you carry, or how steep a hill you climb or what force you use when strength training. To have your device detect activities like cycling, weight training, yoga or walking while pushing a stroller, use it with a heart rate sensor. That way you won't miss observing those activities where your wrist is not moving but you're still being very active. Polar device gives you an activity goal each day and guides you in reaching it. Your activity goal is shown as a bar that gradually fills to show how close you are to your goal. When the bar is full, you've reached your goal.

The activity goal is based on your personal data and activity level setting, which you can find in the Daily Activity Goal settings in the Flow web service. The Daily Activity goal setting lets you choose from three activity levels see number 1 in the image below the one that best describes your typical day and activity.

Below the selection area see number 2 in the image below , you can see how active you need to be to reach your daily activity goal on the chosen level. The active time you need during the day to reach your goal depends on the level you have chosen and the intensity of your activities.

Meet your goal faster with more intense activities or stay active at a slightly more moderate pace throughout the day. Age and gender also affect the intensity you need to reach your activity goal.

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The younger you are, the more intense your activity needs to be. If it seems that your activity goal is very easy to reach, and your current typical activity level choice is Level 1, you can change it to Level 2. This way you will get a more demanding activity goal. Your Polar device gradually fills up an activity bar to indicate your progress towards your daily activity goal. In addition, it shows your active time, calories and steps.

Polar device also gives you options for reaching your goal. It tells how long you need to be active if you choose low, medium or high intensity activities. In the device, 'up' means low intensity, 'walking' means medium intensity, and 'jogging' means high intensity. You'll find more examples for low, medium and high intensity activities at the Polar Flow web service and Flow app.

For more information on how your activity is shown on the device, see the user manual for your Polar device. Check your daily activity status instantly on the go from the Flow mobile app. You can see the activity overview, check burned calories, steps and sleep time. You can also follow your weekly and monthly status in a clear, visual format.

Flow app syncs and stores all your activity data to the Flow web service, where you can analyze every detail and follow your long-term progress.


Flow web service stores all your activity so that you can easily analyze your daily and long-term physical activity. Activity information is shown in Diary after you sync your device. You can choose to see your activity in day, week or month view, along with a daily, weekly or monthly Activity summary.

You can open the day view by clicking a day in the month view. The month view summarizes each week see number 2 in image above. You can open the week view by clicking the week's summary. In the same way, the week view summarizes each day, and you can open the day view by clicking the day's summary.

From the Activity timeline view in Polar Flow web service you can easily see all of your daily activity and health benefits with just one glimpse. To see how your day looks like, sync your device, go to your Flow diary and click on the Activity tab. Hover your mouse over the timeline to see more details. Click the buttons Trainings, Sleep, Inactivity and Continuous heart rate above the chart to toggle between showing and not showing your data on the chart. Active time includes the time you spend on your feet and on the move. In other words, low, medium and high intensity activities are active time.

To get more active time, avoid sitting or break it up regularly with short walks. Polar device displays your total calorie consumption which includes basic metabolism, activity based calories and heart rate based calories. If you train with a compatible heart rate sensor, the device uses the activity based calories at resting, sedentary and low intensities, and the heart rate based calories at moderate and high intensities. In order to calculate activity based calories, Polar device categorizes the frequency, intensity and regularity of your wrist movement, and then transforms the data into activity intensity, i.

Polar device has a 3D digital acceleration sensor to measure your wrist movement. The frequency, intensity and regularity of your wrist movements are registered and used to estimate the number of steps.

The Polar Track

Polar device reads your wrist movement and updates steps reading once a minute. Polar device is designed to be worn in your non-dominant wrist. The distance calculation is based on the steps you have taken. For the distance calculation Polar device has to know how long your steps are. Polar has developed and patented a method for estimating stride length, which takes into account your pace. The method utilizes your height and stride pace in the calculation.

You have given your height when starting to use your Polar Device, and the stride pace can be tracked from your wrist movements. When the number of the steps you have taken and your stride length are known, the distance can be calculated accurately. The distance can be calculated accurately for sports in which the pace is steady, like walking or running. In sports that require equipment, like skating, skiing and cycling, or in sports in which the pace is not steady, the distance will be underestimated.

Polar device categorizes the intensity level of your activity according to the frequency, intensity and regularity of wrist movement, and then transforms the data into activity intensity, i. Your height is used in calculating the MET values. For example, brisk wrist movement can be categorized as running high intensity. When the wrist movement is only occasional, it can be categorized as sitting.

Polar device measures the different activity zones low, medium, high so that the higher the intensity, the faster your goal is reached. Polar Flow mobile app and Flow web service show how much time you've spent on each activity intensity level, and also give you more examples for low, medium and high intensity activities. Activity benefit gives you feedback on the health benefits being active has given you, and also what kind of unwanted effects sitting for too long has caused for your health.

The feedback is based on international guidelines and research on the health effects of physical activity and sitting behavior. The core idea is: the more active you are, the more benefits you get! Both Flow app and Flow web service show the activity benefit of your daily activity. You can view the activity benefit on daily, weekly and monthly basis. In the Flow web service you can also view the detailed information on health benefits.

Sitting for long periods of time is not good for your health — even on those days when you train and gain enough daily activity. To help you stay active and benefit your health, it alerts you to move. Inactivity alert reminds you to get up after 55 minutes of sitting and helps you add the active breaks to your daily routines. The Flow app gives the same notification if it has a Bluetooth connection to your device. Stand up and find your own way to be active; take a short walk, stretch, or do some other light activity to benefit your health.

If you're not active in the next five minutes you'll get an inactivity stamp. Inactivity stamps are shown in Flow app and web service where you can follow your daily amount of inactivity stamps. Besides the many details you get about your physical activity and all the health benefits that come with it, it's also good to see the inactive periods and when you've been still for too long. This way you can check back on your daily routine and make changes toward a more active life. This may help you in finding ways to improve your sleep and feel well rested during the day.

Polar device will track your sleep time and quality restful or restless , if you wear it at night. There is no sleep mode in your device. It detects automatically from your wrist movements that you're sleeping. When you choose Polar you can be sure to get scientifically validated, accurate and evidence-based data - so you can achieve more. When you choose Polar, you get access to the full Polar ecosystem where everything is connected. Whether you do a workout with the free Polar Beat fitness app or take a group exercise class at your gym with Polar Club , your training data will be easily available in Polar Flow.

With Polar Flow, you can automatically sync your training data to other services and sports communities, such as Strava, MyFitnessPal, and TrainingPeaks. 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. Choose from over sports and add your favorite sport profiles to your Polar sports watch in Polar Flow. You can add up to 20 sport profiles to your sports watch and customize individual settings for each. For example, you can define individual heart rate, speed or power zones and choose what data you want to see on your watch face while you train.

Using the right sport profile helps you keep your training log in Polar Flow up to date. With Polar Flow you can conveniently plan your workouts by creating training targets. Sync your training target to your Polar product for training guidance.

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You can choose from several training target types, such as Quick targets or Phased targets. Quick targets are an easy way to create guided sessions. Set specific training targets — like 'run 5 miles' or 'burn kcal' — and let your Polar product guide you through the workout. With phased targets you can split your training session into phases and create a different target duration or distance and intensity for each of them.

Use a phased target for creating an interval training session or adding a proper warmup and cool down phases to your session. Polar Flow's Season Planner is a powerful tool for creating a tailored annual training plan. No matter what your training goal is, Polar Flow helps you create a comprehensive plan to reach it. Periodize your training, set weekly volumes through e. Add main targets for the season such as competitions or races and plan training focus areas with colored themes on a weekly level. You can easily create individual workouts or training targets per sport and add them as favourites to create your personal training target bank.

These targets are convenient when you're planning a training program — just drag and drop a target from favorites to your plan. Once there they're conveniently synced to your Polar sports watch. Follow your planned versus realized trainings and seasonal volumes on granular level with extensive set of stats such as season totals, weekly heart rate zone distribution and many more.

The Polar Track | Kim Kinrade

You can also adjust the on-going season or make an entirely new training program. Training for 5K, 10K, half-marathon or marathon? Polar Running Program is a free adaptive running plan that fits you and your goals. You get more than just a running plan — your Running Program also includes guided supportive exercises to help you get stronger and prevent injuries.

The tutorial videos are available on Polar Flow. Once ready, your plan is synced to your Polar sports watch to make sure every run and each supportive workout is conveniently available. Your Polar product will guide you through each run. You can follow your progress and see how your performance is developing in the Polar Flow web service.

You'll see your program stats and an estimate of your finish time. Get to the heart of your performance with the extensive training analysis tools. With Polar Flow, you'll get a detailed analysis on everything you have accomplished - single training sessions, test results, activity, sleep and even recovery data. With reports you can keep track of your training progress and trends over a longer period of time. You can also export training and R-R recording sample data for further analysis.

If you want to train like a pro, you need to recover like a pro. With Polar Flow and Polar sports watches and fitness trackers you get data that helps you find the right balance between training and rest and stay injury-free with a uniquely holistic activity, sleep and training load and recovery tracking solution.

Quantify the strain of your training sessions and see how the training strains the different parts of your body. Read more. Polar Smart Coaching will guide you towards this balance. Create tailored training plans together with your coach or PT, train and get powerful analytics and actionable training insights with Polar Flow for Coach.

Together with your coach you can easily set targets for individual training sessions or plan ahead for the entire season to perform at your peak on race day. Your coach can dig deeper to get a detailed analysis on everything you have done - single training sessions, test results, activity, sleep and even recovery data. With reports your coach can keep track of your training progress and trends over a longer period of time.