Tailor your training device to the sports you do with customizable sport profiles. Add your sports profiles to your device and define your personalized settings for each sport in Flow. You can modify the information you see on the display during training, set automatic laps and customize your heart rate and speed zone settings.
You can plan and schedule your training in the Flow Diary and sync your workouts directly to your device. You can choose very specific settings to create an interval workout or set simple training targets, such as ‘burn 700 kcal cycling’ or ‘run 30 minutes’. Your device will guide you through your workout.
You can also save your favorite workouts and easily add them to your diary when you want to do them again.
Get your own personalized and adaptive running plan in Polar Flow and train for a running event. Choose one of four events, 5K, 10K, half marathon or marathon, and get a comprehensive training plan that fits you and your goals.
Your personal running program is based on your training history (if you’ve logged enough training in Flow) and your current activity level. The program can range from 9 weeks up to 20 months in length, depending on your event and choices. The Running Program consists of three phases and includes five different types of runs.
Your Polar device guides you through every workout and gives you feedback on each session. The Polar Running Program is not all about running: the program offers you strength and mobility exercises with video instructions to support your training. The videos are available in the Polar Flow web service and the Polar Flow app, so you can do them whenever and wherever.
Analyze your training results after your workout. See your heart rate data, speed, altitude, laps, route on map and more on the training analysis view in your Diary.
Running performance analysis
See how your running performance is developing with the Running Index report on the Progress tab. The Running Index is a score that gives you valuable information about your maximal aerobic running performance, and it is automatically calculated after every run from your heart rate and speed data. The Running Index report shows you how your Running Index is improving. It also gives you an estimate of your Cooper test result and finishing time on typical race distances.
Long term progress analysis
Polar Flow offers you a wide set of tools to analyze your improvement. You can view your progress with the training report and the running index report on the Progress tab. You can choose to view your training report on a weekly, monthly or yearly level or set your own time period, and the report will show you the total number of workouts, total duration, distance and calories burned. The Running Index report shows your running index has improved. If your Polar device includes the Polar Fitness Test, your results will be shown in Flow.
Training load and recovery status
You can see the training load of each workout in your Diary view. The recovery status view shows you how strained you are after your workouts to help you avoid overtraining and undertraining. It keeps track of the cumulative load from both training and activity and gives you an estimate on how long it takes for you to recover.
Flow’s Relive feature allows you to re-experience the best moments of your workout. It shows your route and the highlights of your workout in a short video. You can also relive other people’s public workouts on the Explore tab.