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Serene™ is a guided deep breathing exercise that helps you relax your body and calm down your mind.

Deep breathing is known to be an easy and efficient way to manage stress, build resilience, and improve focus. The Serene breathing exercise invites you to take a moment to yourself to relax and calm down.

When you do the Serene breathing exercise regularly, it can help you manage stress, improve the quality of your sleep, and give you a sense of improved overall well-being.

Nightly Recharge™ is an automatic overnight recovery measurement that shows you how your body was able to recover from training and stress.

Nightly Recharge helps you make the most of your day even when your resources are low. It offers you practical tips on how to train, sleep better, and regulate your energy levels.

Nightly Recharge looks at how you slept and how your autonomic nervous system (ANS) calmed down during the early hours of the night. It compares both of these components to your usual levels and evaluates your Nightly Recharge status.

Follow your heart rate around the clock with Polar’s continuous wrist-based heart rate solution.

Continuous heart rate complements Polar’s 24/7 activity tracking. The combination of continuous heart rate measurement and 24/7 activity tracking takes into account the intensity of your activity more comprehensively – even activities with very little arm movement (such as cycling or walking with grocery bags) can be counted towards your daily activity goal and calorie burn more accurately. The heart rate graph in the Polar Flow app and web service shows how your heart rate varies during the day. You’ll also get to know your highest and lowest daytime heart rate and your lowest night-time heart rate.

Polar’s continuous heart rate solution is intelligent, dynamic and optimized to complement 24/7 activity tracking in the best possible way. Your wrist unit checks your heart rate at regular short intervals, and if it detects that your heart rate is elevated, it automatically starts to record it. When your heart rate goes down, the recording stops automatically. The automatic heart rate recording also begins when the accelerometer on your wrist unit detects a high activity level. This way, your Polar device makes sure you get credit for all those important active moments in your day.

Sleep is one of the key elements of recovering from training and daily stress. Sleep plays an important role in many of the body’s restorative functions, such as muscle growth and tissue repair, as well as the mental side of recovery: learning, memory, and mood.

When you want to improve or fine-tune your sleep, tracking it on a regular basis is the first step. Sleep tracking helps you see if your sleeping patterns are affected by any changes in your daily life. Polar’s sleep tracking solutions are based on scientific research and give you insights to your sleep duration and quality. All of Polar’s sleep tracking solutions are completely automatic – all you need to do is to wear your Polar product when you sleep.

Tracks your daily activity at five intensity levels for 24 hours a day, seven days a week, and provides a complete picture of all of your activity. It counts your active time, daily burnt calories, steps, distance from steps and sleep.

It’s based on the analyses of the frequency, intensity and regularity of your movements together with your physical information.

Intensity levels are:

You can also see how different activity intensities accumulate daily activity: the higher the intensity, the faster you’ll reach your activity goal. Find more examples for low, medium and high intensity activities in Polar Flow app and web service.

Your training computer automatically tracks the duration of your sleep and shows in the Polar Flow app and web service how restful your sleep has been.

Most adults do very well with eight hours of sleep, but sleep needs may vary from about six to nine hours. Your sleep needs are affected by several factors like individual characteristics, training load, mental stress, body’s condition and possible sleep debt.

By following your sleeping patterns you can see if they’re affected by any changes in your daily life and find the right balance of rest, daily activity and training.

An assessment of sleep quality relies on your wrist movements. The periods when you sleep peacefully and don’t move a lot are calculated as restful sleep. The periods when you move and change your position are calculated as restless sleep.

Most adults do very well with eight hours of sleep, but sleep needs may vary from person to person. It is recommended that adults get between 7 to 9 hours of sleep. Your sleep needs are affected by several factors like individual characteristics, training load, mental stress, body’s condition and possible sleep debt.

Polar Sleep Plus automatically detects the timing, amount, and quality of your sleep based on your wrist movements.

You can set your preferred sleep time to define how long you aim to sleep every night. You can also rate your sleep. You'll receive feedback on how you slept based on your sleep data, your preferred sleep time and your sleep rating.

Monitor your long-term sleeping patterns in Polar Flow. By following your sleeping patterns you can see if they’re affected by any changes in your daily life and find the right balance of rest, daily activity and training.

We need physical activity to stay healthy. The Activity Goal helps and motivates you to stay active all day long. Your device tells you your daily Activity Goal and guides you on how to reach it. It’s based on your personal details chosen level of activity and general health recommendations. The activity bar on your device fills up during the day based on the duration and intensity of your activity.

You can stay active at a moderate pace throughout the day or meet your goal faster with more intense activities. Your device helps you to reach your daily activity goal by giving practical guidance like ´walk for 50 minutes or jog for 20 minutes´. You can find more tips on how to reach your Activity Goal in the Polar Flow app and web service. 

The foundation of Polar Activity Goal is in evidence-based physical activity guidelines which establish the minimal amount of physical activity needed to achieve important health benefits. The health benefits include healthy body weight, healthy bones, muscles and joints, psychological well-being, and reduced risk of certain diseases.

Includes the cumulative time you spend on your feet and on the move. In other words, low, medium and high intensity activities are considered Active Time. To get more active time, avoid sitting or break it up regularly with short walks.

Research has shown that both the reduced time spent inactive and breaks in inactivity have health associations. Replacing two hours of sitting per day by low intensity activity consumes calories equivalent to brisk walking for 30 minutes.

You can see the time spent on different intensity levels in the Polar Flow app and web service.

Your device counts your steps and the distance you walk during the day. Your steps are estimated based on the frequency, intensity and regularity of your wrist movements.

Stores all your daily physical activity. You can easily follow your daily and long-term physical activity in Polar Flow app and web service. The total active time is the cumulative time of body movements that are good for your body and health.

You will find detailed information in the Polar Flow app and web service, like time spent at different activity intensity levels, average of daily goal completion, calories burned and steps taken, amount of inactivity alerts and sleep time and quality.

Tracks all your active choices during the day and shows how they help you stay healthy. Strong scientific evidence exists on the numerous benefits of physical activity. Activity benefits include, e.g. heart health, muscle and bone health, stress reduction and sleep quality.

The Activity Benefit rewards you by giving you daily, weekly and monthly feedback, because the more regularly you move, the greater the health benefits. You can check up on how you're doing either from the Polar Flow app or web service.

Reminds you to get up and avoid sitting and standing still for too long – even on those days when you gain enough daily activity. Being inactive has a negative impact on your blood circulation, metabolism and energy expenditure.

After 55 minutes of being inactive your device gives you an Inactivity Alert which reminds you to add active breaks to your daily routines. If you continue being inactive for more than one hour, you will see an inactivity stamp in your daily activity data.

You won’t get any Inactivity alerts during night time.

FitSpark™ is a daily training guide that takes care of workout planning for you. It offers you daily ready-made workouts that match your recovery, fitness level, and training history.

Each workout is easily available on your Polar sports watch. Your watch offers you real-time guidance during the workout.

FitSpark creates 2-4 workouts to choose from every day. The workouts are based on your Nightly Recharge status, current fitness level, and training history from the past 28 days. FitSpark keeps your training diverse with three different types of workouts: cardio, strength, and supportive sessions, such as core and mobility.

Hill Splitter™ tracks your performance on the uphill and downhill sections of your training session. You get detailed data about the elevation profile of your session, and you’ll be able to compare hill stats between different sessions.

Hill Splitter™ automatically detects all uphills and downhills by using your speed, distance and altitude data. It shows you detailed insights into your performance, such as heart rate, distance, speed, ascent and descent, for every detected hill on your route.

FuelWise™ is a smart fueling assistant that helps you find the optimal way to fuel during a long training session or event. To perform at your best during a long session, you need to fuel your system with carbs and drink regularly. With FuelWise™, you can maintain adequate energy levels and stay hydrated throughout your performance.

FuelWise™ consists of two reminders: a smart carbs reminder and a drink reminder. The smart carbs reminder estimates the amount of carbs you’ll need during your session and automatically reminds you to refuel on the go based on your energy expenditure. The drink reminder is a manual alarm that you can set to remind yourself to drink regularly. You can adjust the frequency of the reminder to match the conditions and your personal preferences.

FuelWise™ helps you learn to refuel during a longer session in a way that suits you best.

Training Load shows you how strenuous you training session was and helps you compare the load of different workouts. For example, you can compare the load of a long low intensity cycling session to that of a short high intensity running session.

Training Load is based on the intensity and duration of a training session. The intensity of a session is measured mainly by using your heart rate. The calculation is further affected by your personal information, such as age, sex, weight, VO2max and training history.

Your aerobic and anaerobic threshold values are used in the calculation. In addition, the sport you are doing is taken into account via a sport specific factor, which improves the calculation accuracy.

Available in Polar Flow.

Train for a running event with a personalized and adaptive running plan in Polar Flow. Choose one of four events, 5K, 10K, half marathon and marathon, and get a comprehensive training plan that fits you and your goals.

Depending on your choices and activity levels, you will receive a personal running program that can range from 9 to 15 weeks in length. Running Program also offers a base-building phase that can work for months before the start of the actual running plan.

Running Program gives you easy-to-follow instructions, motivational guidance and supportive exercises with video instructions that take the guesswork out of training.

During individual training sessions, compatible Polar products guide you in real-time. You can see your target heart rate zone and target duration and adjust your training for optimal results.

Recovery Status helps you to find balance between training and rest and estimates how much training load you can tolerate. It keeps track of your cumulative load – that is, the intensity, volume and frequency of your training as well as your daily activity measured by a Polar wrist unit. Recovery Status takes your training background into account and estimates your current and future level of physical strain.

Too much training in relation to time for recovery may lead to fatigue and decrease in performance. On the other hand, with too little training within a time frame, you may not take advantage of your whole capacity. By keeping an eye on your recovery status you can plan your training so that you avoid over- and undertraining.

The four Recovery Status levels are:

You can see your Recovery Status in the Polar Flow web service.

Measure your speed and distance from the movement of your wrist. Use running related sport profiles or walking and let the accelerometer track your distance and speed - indoors and out.

For accurate readings, remember to specify on which hand you wear your watch, and other physical settings.

Running cadence is the number of steps you take per minute, divided by two. Running cadence from the wrist is measured by the accelerometer in the wrist unit so there is no need for any extra equipment, such as footpods.

Paying attention to running cadence helps you improve your running efficiency and avoid injuries. A low cadence, for example, could mean that you’re overstriding and putting undue stress on your body.

Plan routes on Komoot’s navigation and route planning app and sync them to your Polar product for detailed turn-by-turn route guidance.

The route guidance feature guides you along routes that you have recorded in previous sessions or routes that other Polar Flow web service users have recorded and shared. You can also import a route as a gpx or tcx file to your watch or bike computer through Polar Flow. The guidance on the watch display keeps you on track and shows you the distance still left to cover.

With Route import you can import new routes to Polar Flow web service from other services that support GPX or TCX files. Just export the files from the service and import them to Polar Flow. From Polar Flow you can sync the routes to compatible Polar devices.

Polar wrist-based heart rate measurement integrates heart rate into a device that can be worn on your wrist. It enables you to quickly and easily check your heart rate by activating the training mode in your device. It measures your heart rate accurately and easily, and gives training guidance on how to train at the right intensity. Polar wrist-based heart rate measurement is based on Polar's proprietary optical heart rate algorithm to give the best possible results, with an emphasis on both design and functionality.

One of the key factors to accuracy in wrist-based heart rate measurement is ensuring a proper fit. The watch should sit behind the wrist bone, with the back of the watch fitting snugly against your wrist, but not so tight as to prevent blood circulation or feel uncomfortable.

Heart rate (HR) is an excellent measure of exercise and your training intensity. In the human body heart rate is regulated to match the demands of the body and the environment. When exercise intensity increases, heart rate also increases to match the increased rate of energy expenditure and oxygen uptake.

Heart rate can be expressed as the absolute number of beats per minute (bpm) or as a percentage of your maximum heart rate (% HRmax) or heart rate reserve (% HRR).  Absolute heart rate during training is not very informative on its own, but when it’s expressed and interpreted in relation to HRmax or HRR it determines individual exercise intensity.

Your heart rate value in beats per minute (e.g. 125 bpm) is individual and cannot be compared to another person's value. A percentage of your maximum heart rate value on the other hand is comparable. For instance your friend may have a higher heart rate value in bpm, but the percentage of your individual HRmax can be the same. This means that you have the same relative training intensity.

Maximum heart rate (HRmax) is the highest number of heart beats per minute (bpm) during physical exertion. HRmax is individual and may somewhat decrease as you age. It sets the individual reference value for your training intensity and is used in the calculation of the default heart rate zones and many Polar Smart Coaching features.

An age-based HRmax is a rough estimate of your maximum heart rate, and it is used as default in most Polar training computers. The most reliable and safest way to determine your HRmax is to have it measured in a maximal laboratory test.

Provide an easy way to adjust and monitor the intensity of your training. By using hear rate zones you can also follow heart rate-based training programs. The default zones are based on your HRmax.

Different training intensities have different training benefits, for instance light intensity enhances basic aerobic endurance and hard intensity improves your body’s ability to sustain high intensity exercise and your maximal oxygen uptake.

The default heart rate zones are divided into five intensity zones based on the percentage of your maximum heart rate:

You can define the zone limits yourself as you want. More detailed information about this can be found in the Polar Flow web service.

Provide an easy way to choose and monitor the intensity of your training based on speed or pace. Speed/pace zones help you vary your training by using different intensities for optimal effects. Speed/pace will be affected for instance by uphill, which usually reduce your pace but increase your heart rate and exercise intensity.

Speed/Pace zones work just like heart rate zones even if speed/pace reacts to change instantly whereas heart rate takes a few moments to reach the new intensity level. There are five zones, and you can use the default ones, but we recommend you to define your own. You can also create training targets based on the zones, and receive guidance on your training computer during training.

Speed/Pace zones are supported in running, cycling, rowing and canoeing sports.

More detailed information about this can be found in the Polar Flow web service.

Help you to monitor your training intensity in cycling and running, and to achieve optimal effects out of your training. Power zones are based on power which is a direct measure of absolute exercise intensity.

Power output is an absolute value of the external work rate, whereas heart rate is the measure of physiological effort needed to produce the power output. Seeing how your heart rate corresponds to the power zones and how it changes over time gives more insight into how your performance is developing.

Power zone limits are calculated to you automatically, but you can change them if necessary. They are in Flow web service under cycling and running sport profiles.

Polar users can track Normalized Power® (NP®), Intensity Factor® (IF®) and Training Stress Score®(TSS®).

Keeps you training at certain intensity. With ZoneLock you can target and lock a specific training zone during your training session. When you are out of the preset heart rate/speed/pace or power zones, the training computer will give a visual and vibration alarm.

A moving symbol in zone display in your training computer showing whether you are inside the pre-set or desired target zone. This feature helps you to reach the desired intensity/pace/speed targets.

Make your runs and rides more exciting with Strava Live Segments. Get alerts about nearby segments, see real-time performance data during a segment and check your results right after you finish. Available for Strava Premium members.

Tells you in an easy way if the main effect of your training is fat burning or fitness improvement.  EnergyPointer visually indicates the turning point between these two training effects.

Low intensity training has several health and performance benefits through increasing fat burning. Training in higher intensity improves cardiorespiratory fitness more effectively by, for example, strengthening your heart and increasing blood flow to muscles and lungs.

To calculate the EnergyPointer your training computer uses your heart rate and heart rate variability as well as your personal information including age, gender, height, weight, maximum heart rate and fitness level.

An easy and reliable test to analyze how you recover from intensive, frequent training and optimize your training and prevent overtraining.  Orthostatic Test is meant for long-term follow up, based on regular tests.

Heart rate and heart rate variability are good indicators of disturbances, such as fatigue or overtraining, in the autonomic nervous system. When taking the test, heart rate and heart rate variability are measured during supine rest, active standing up and standing.

In addition to training-induced fatigue, the orthostatic test results are affected by several other factors, such as mental stress, sleep, latent illness, environmental changes (temperature, altitude), and others.

Note that you cannot compare your results of orthostatic test to your friends’ results: they are individual and apply only to you.

Estimates your aerobic fitness at rest without any exertion in just five minutes. The result, Polar OwnIndex, evaluates your maximal oxygen uptake (VO2max) and tells on what aerobic fitness level you are compared with people of the same age and gender.

The test is based on resting heart rate, heart rate variability, gender, age, height, body weight and your self-assessment of the level of long-term physical activity. You can compare your value to the population norms, the average values of people of the same age and gender.

Polar Fitness Test can motivate you to start, maintain or increase physical exercise.

To be able to follow the progress, the test should always be carried out under the same conditions, meaning at the same time of day, in a peaceful environment, and following a light training day or a day of rest.

Estimates your aerobic fitness at rest without any exertion in just five minutes. The result, Polar OwnIndex, evaluates your maximal oxygen uptake (VO2max) and tells on what aerobic fitness level you are compared with people of the same age and gender.

The test is based on resting heart rate, heart rate variability, gender, age, height, body weight and your self-assessment of the level of long-term physical activity. You can compare your value to the population norms, the average values of people of the same age and gender.

Polar Fitness Test can motivate you to start, maintain or increase physical exercise. With wrist-based heart rate, the test is easy to do anytime, anywhere.

To be able to follow the progress, the test should always be carried out under the same conditions, meaning at the same time of day, in a peaceful environment, and following a light training day or a day of rest.

Your Running Index score is calculated automatically after every run. It is based on a combination of maximum heart rate and resting heart rate as well as your heart rate and speed during each training session.

You will get an estimate of your running performance (maximal aerobic running performance as a theoretical VO2max value in ml/min/kg). A higher reading indicates that you have better cardiorespiratory/aerobic fitness.

The Running Index gives you information about your performance level, which is a sum of both aerobic fitness and running economy. Improvement means that running at a given pace requires less effort, or that your pace is faster at a given level of exertion.

Temporary factors, such as weather conditions, heat or stress, can affect your Running Index. That’s why we recommend you follow long-term trends instead of daily fluctuations.

In the Polar Flow web service, you can see your long-term average and your estimated finishing times for 5K, 10K, half marathon and marathon runs.

The Leg Recovery Test tells you whether your legs are ready for high intensity training in just a couple of minutes without any specialist equipment – all you need is your watch.

The Running Performance Test helps you keep track of your progress and personalizes your heart rate, speed and power zones.

The Cycling Performance Test helps you follow your progress, allows you to personalize your power zones, and tells you your personal functional threshold power. A compatible power meter required.

Helps to assess leg muscular strength and power output and how tired your muscles are. There are three kinds of jump tests to choose from: squat, countermovement and continuous. This requires Stride sensor Bluetooth Smart.

The squat and countermovement tests measure your explosive strength, but in the countermovement jump test your muscles and tendons also do a pre-stretch that lets you use elastic energy, usually allowing you to jump higher.

The continuous jump test measures your anaerobic power. It is especially useful if you do sports that require anaerobic power, in other words maximal effort for short periods.

Calculates the number of calories burned based on your individual data: your weight, height, age, gender, HRmax, HRrest, VO2max, and the intensity of your training/activity.

Heart rate-based calorie calculation is used when heart rate is measured, and it measures burned calories the most accurately also in conditions like cycling or lifting weights. Activity-based calorie calculation is used in training computers and activity trackers, when heart rate is not available.

You can see the cumulative energy expenditure (in kilocalories, kcal) during exercise and total kilocalories of the session after exercise. You can also follow your total daily calories.

See how your body used different energy sources during your training session. Your energy usage is divided into carbs, proteins and fats.

Helps you to understand how each training session benefits your fitness. It also gives you motivating feedback immediately after exercise. With the Training Benefit feature, you can make your training more varied by altering your training intensity and duration.

The Training Benefit feedback is based on exercise intensity and duration. It reads into how much time you spend and how many calories you burn in each intensity zone. You get a quick overview after each session and for more detailed feedback, you can either check your training file from your training computer or later in the Polar Flow app or web service.

Directs you to your starting point in the shortest distance possible (straight line distance), as well as shows the distance to your starting point.

Distance (km, mi) can be set and measured in several ways. Training distance tells you the distance traveled during a training session. Lap distance tells you the distance of one lap.

Allows you to identify your current altitude and to determine altitude-related conditions. Your current altitude is shown as meters/feet and ascended and descended meters/feet. Altitude is measured either with GPS or an atmospheric air pressure sensor.

Allows you to choose the sport relevant for your training from over a hundred Polar sports with sport-specific reports. You can get the most valuable information for you from your chosen sport.

All sport profiles are based on certain logic and the most common (endurance) sports are enhanced with Polar-specific multipliers affecting calorie and training load calculation.

You can choose and adjust your own favorite sports and define specific settings for each one in Polar Flow. In more advanced training computers you can get tailored views during your training and choose what data you want to follow during training, for instance heart rate or just speed and distance.

You can tailor your training views to fit your needs. Customize your training views in the sport profiles settings in Polar Flow.

Fun running displays bring a little extra kick to your running training. Compare your current speed with the world record speed for a marathon or check what your Cooper test result would be with your current pace. You can enable and disable the displays in the sports profile settings in Flow.

Allows you to do multiple sports in one training session and seamlessly switch between sports without interrupting the recording of your training.

During a multisport training session your transition times between sports are automatically monitored, allowing you to see how long it took you to switch from one sport to another.

When you train outdoors and bring your phone with you, your speed, distance and route are tracked with your phone’s GPS. In order for this feature to work, make sure that your phone is getting a GPS signal and that the Bluetooth connection between your phone and wrist unit is working.

GLONASS is a global satellite navigation system that provides speed, distance and route data for your outdoor activities. It works together with the built-in GPS to provide the best possible accuracy for your data.

Galileo is a global satellite navigation system that provides speed, distance and route data for your outdoor activities. It works together with the built-in GPS to provide the best possible accuracy for your data.

QZSS is a regional satellite navigation system that provides speed, distance and route data for your outdoor activities. It works together with the built-in GPS to provide the best possible accuracy for your data in East Asia and Oceania region.

Built-in GPS provides accurate speed and distance measurement for a range of outdoor sports, and allows you to see your route on the map in the Polar Flow app and web service after your session.

Provides a fast GPS satellite fix. A-GPS data tells your wrist device the predicted positions of the GPS satellites and makes it possible to get signals from them within seconds, even under difficult signal conditions.

The A-GPS data file is valid for up to 13 days on your training computer. To ensure a faster fix time, make sure to sync your training computer with Polar Flow app or FlowSync on a regular basis.

Race pace allows you to set a target speed/pace for a certain distance. It then helps pacing the run or ride by showing the current speed/pace and by telling how much you are behind or ahead of the set target.

For example during a half marathon you could see what your finish time would be if you continued with the same pace.

See your speed/pace on your device during your workout and in Flow afterwards. You can also set a target based on your speed/pace training zones. You can view your current, average and maximum speed/pace.

You can create training targets in Polar Flow and save them to your training diary or as favorites for later use. Sync your targets to your training device. You can set phased targets with heart rate or speed/pace guidance to create an interval workout or add simple training targets, such as ‘burn 700 kcal cycling’ or ‘run 30 minutes’.

Your device will guide you throughout your training. You will get an alert on your device when you need to slow down or speed up to make sure your training goes as targeted.

After the training session you can analyze your result and compare it with your target in Polar Flow.

Saves your heartbeat intervals, that is, intervals between successive heartbeats. This information is also shown as instantaneous heart rate in beats per minute in recorded samples.

In Polar Flow web service you can analyze your heart rate variability with an accuracy of 1 ms, get a visualized recording, and export raw, unfiltered RR interval data for use in third-party Heart Rate Variability analysis tools for a more in-depth study.

Stores your recent training files. Memory capacity and number of stored training files varies according to training computer and what and how much data is included in files (e.g. heart rate, GPS). Certain languages also affect the memory capacity.

Allows you to easily follow up on your past training and activity as well as your planned training sessions four weeks ahead and back in time. Information shown includes: training plans, individual training results, tests.

In Polar Flow web service you can follow your diary in a daily, weekly or monthly view.

When you plan and schedule your workouts in Polar Flow or use Polar Running Program, your device shows your scheduled workouts for the next seven days. You’ll also see scheduled workouts that you didn’t do from the past seven days.

Allows you to do interval training and helps you to know when it’s time to switch from a harder to a lighter period and vice versa. You can set two timers for any interval workout, based on distance or time, and repeat then as many time as you want.

Allows you to activate light, see time of day or change training views without pressing any buttons. During your training session simply bring your training computer close to your heart rate sensor, for instance if you are using gloves. Set one preferred action/information in the Polar Flow web service.

Allows you to take laps on the go whenever you want.

Set your automatic laps in the Polar Flow web service based on a certain time frequency or distance.

Easily track your swimming performance with automatic detection of your swimming style, distance, pace, strokes and rest times. Swimming metrics help you to analyze each swimming session and follow your performance and progress in the long run. In addition, with the help of the SWOLF score you can improve your swimming technique.

All swimming metrics can be measured in pool swimming and swimming. Open water swimming supports distance and strokes.

Depending on your product, tapping the display during training takes a lap, changes the training view, or turns on backlight.

Details on tap gestures are in each product’s user manual.

Allows you to set reminders to alarm you about different tasks (e.g. drink break) during training session, based on a certain time or distance. You can set these reminders in the Polar Flow web service and create your own notification text.  

Tracks your personal bests like calories, distance or speed/pace during the exercise, and notifies you after a training session when you have broken your record.

A line-drawing of your route that indicates your current position and starting location.

Real time VAM (average ascent speed) shows how many meters you climb per hour (vertical meters per hour).

When Autostop/start is on, your training computer automatically starts and stops the recording as you start or stop moving during training.

The compass on your Polar product is viewable in training mode when you’ve added it to the sport profiles you wish to see it in. Add the compass view to the sport profiles of your choosing on the Polar Flow web service.

With the heart rate sensor mode you can use your wrist unit to track your heart rate and transfer live heart rate data to other Polar products, such as cycling computers, or to compatible gym equipment, apps and other devices via Bluetooth.

Match your watch to your style with changeable watch face color themes. You have multiple color options to choose from, and you can change the theme as often as you like.

Navigate around your playlist and adjust volume straight on your watch. Your Polar watch connects to the music app on your phone, so you can easily control your music without having to take out your phone.

Allows you to stay up to date when wearing your training computer in your everyday life. You will receive alerts from incoming calls, messages and push notifications from social media apps and see them on the display of your training computer.

You can define which notifications you wish to receive in your phone’s settings or turn off notifications altogether from your training computer.

Check current weather info and a 2-day forecast straight on your watch. See the watch face for a quick glance into the next few hours or dig into the details, including wind speed & direction, humidity and chance of rain as well as tomorrow's 3-hour and the day after tomorrow's 6-hour forecast.

Measures your real time and average cadence of your entire cycling session by wireless cadence sensor with Bluetooth. By using cadence sensor you can improve your cycling technique and identify your optimal cadence.

The cadence sensor measures your pedaling rate as revolutions per minute so you can compare the effectiveness of your ride against previous rides.

Measures your speed wirelessly and accurately and gives you current, average and maximum speed values.

You can see the speed in your training computer during your cycling session and in the Polar Flow app and web service afterwards.

Measures your distance wirelessly and accurately and gives you training and lap and total distance values.

You can see the distance in your training computer during your cycling session and in the Polar Flow app and web service afterwards.

Tells you the uphill or downhill inclination in numerical form, helping you to adjust your effort accordingly. It shows you the uphill/downhill steepness in percentages and grades.

You can see the inclination on your training device during your session.

Measures your cycling power and helps you to monitor and develop your cycling performance and technique with clipless power measurement in one pedal. Shows also how you use force against the pedal with the force vector feature

You can get instant feedback such as power output in watts and current and average cadence.

After your cycling session you can sync your training data to the Polar Flow app and web service for further analysis.

Measures your cycling power and helps you to monitor and develop your cycling performance and technique with clipless power measurement in both pedals. Shows also how you use force against the pedal with the force vector feature

You can get instant feedback such as power output in watts, left and right leg power balance and current and average cadence.

After your cycling session you can sync your training data to the Polar Flow app and web service for further analysis.

Measures your running cadence by counting how many steps you take in a minute. The sensor measures your current, average and maximum cadence values. You can see your cadence on your wrist unit during your run and in the Polar Flow app and web service afterwards.

Cadence can be calculated as the total number of steps you take or as the number of steps one foot takes in a minute. In Polar products, cadence is calculated as the number of times one foot hits the ground. If you want to know the total number of steps you take in a minute, multiply the cadence value from your Polar device by two.

Measures distance for a training session and gives you lap, trip and total distance values.

You can see the distance in your training computer during your cycling session and in the Polar Flow app and web service afterwards.

Gives accurate and highly responsive average stride length measurements for improving your running technique and efficiency.

You can see the average stride length in your training computer during your training session and in the Polar Flow app and web service afterwards.

Measures your speed/pace wirelessly and accurately and gives you current, average and maximum speed/pace values.

You can see the speed/pace in your training computer during your training session and in Flow app and web service afterwards.

Helps to assess leg muscular strength and power output and how tired your muscles are. There are three kinds of jump tests to choose from: squat, countermovement and continuous. This requires Stride sensor Bluetooth Smart.

The squat and countermovement tests measure your explosive strength, but in the countermovement jump test your muscles and tendons also do a pre-stretch that lets you use elastic energy, usually allowing you to jump higher.

The continuous jump test measures your anaerobic power. It is especially useful if you do sports that require anaerobic power, in other words maximal effort for short periods.

Connects your Polar device and possible sensors to each other and enables you to sync your data via mobile. It is a standardized, wireless communication technology that is optimized for low power consumption and based on an open platform.

Once paired, the Bluetooth Smart sensor is automatically locked to transmit data to your training computer. The training computer picks up your data from your transmitter only.

5kHz transmission works without pairing and is optimized to transmit heart rate data in water sports, like swimming, and also in certain gym environments.

Connects your Polar device and possible sensors to each other and enables you to sync your data via mobile. It is a standardized, wireless communication technology that is optimized for low power consumption and based on an open platform.

Once paired, the Bluetooth Smart sensor is automatically locked to transmit data to your training computer. The training computer picks up your data from your transmitter only.

Keeps the buttons of your training computer safety locked avoiding any undesired accidental presses.

Temperature can be selected as one of the data fields on the training display. Shows temperature only during exercise.

Allows you to define settings in your training computer for up to three sensor-based bikes. When you start training, you can select the bike with the correct settings for that particular cycling session.

Allows you to update the software to the latest version with a USB.

Your device receives firmware updates through the built-in wi-fi. If your wi-fi connection is not active, you’ll receive updates via Bluetooth.

Allows you to save the battery life of your training computer during long training sessions by adjusting the GPS interval from 1 second to 30 or 60 seconds. A longer interval gives you more recording time, while a shorter interval allows you to record more detailed data.

See how your running performance is developing. Based on your long-term progress, Running Index analysis predicts your event finish time for 5K, 10K, half marathon and marathon runs.

Offers an easy way to follow your training, activity and progress in the Polar Flow web service. You can see your data in a daily, monthly or weekly view.

The Diary data includes e.g. completed training sessions and plans, test results and your daily activity.

Gives you a map view of your training route in the Polar Flow web service when GPS used. On the map you can examine your training data in further detail.

Creates a video presenting your previous training routes and allows you to see the highlights of the session. The video is available in the Polar Flow web service and you can share it with your friends and contacts in the Polar Flow community.

Gives you an instant, visual summary of one training session or your activity in the Polar Flow app. You can follow your activity in daily, weekly or monthly view.

Allows you to easily analyze every detail of your training and long-term physical activity in the Flow web service. You can also get a deeper insight into your training analyses, for example compare your heart rate against speed, view detailed lap information or analyze your performance related to the route.

Besides the many details you get about your physical activity and all the health benefits that come with it, you can also get practical guidance how to reach your Activity Goal and see your inactive periods.

Create detailed training targets in the Flow web service. You can save them to your training diary or as favorites for later use and sync them to your training computer.

You can set for example calorie, time or distance based targets or phased heart rate or speed/pace based targets. With your training targets you can ensure that you gain the desired training effect.

During training you can easily follow the guidance on your training computer and get notification with relevant information on the display with audio or vibration alert.

After your training session you can make a deeper analysis in the Polar Flow web service how you succeeded compared to your target

Allows you to choose the sport relevant for your training from over a hundred Polar sports with sport-specific reports. You can get the most valuable information for you from your chosen sport.

All sport profiles are based on certain logic and the most common (endurance) sports are enhanced with Polar-specific multipliers affecting calorie and training load calculation.

You can choose and adjust your own favorite sports and define specific settings for each one in Polar Flow. In more advanced training computers you can get tailored views during your training and choose what data you want to follow during training, for instance heart rate or just speed and distance.

Offers you a practical tool to follow your development with reports and graphs over longer periods. In Week, Month and Year reports you can choose the sport you want to include to the report. In Custom period you can choose both the period and the sport.

Allows you to manually export data of your training session to third party apps and services as TCX, GPX or CSV files. You can also zip the files for faster download.

E.g. you can export a specific route in GPX format or a training session including key training data like route, heart rate, calories and cadence in TCX format.

Offers an easy way to connect your Polar training device with 3rd party services.

Your training and daily activity details are automatically sent and available to be used in the services where you allow it. Now you can be connected for example with Strava, TrainingPeaks, Apple Health Kit, Google Fit and MyFitnessPal.

Polar is actively developing new 3rd party compatible services and will update the information constantly.