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Smart Coaching Features |
 Train for a running event with a personal and adaptable training plan in Polar Flow. Choose from four different targets, 5K, 10K, half marathon and marathon, and get a training plan that fits you and your goals. | | | | | | | | | | | | | |
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Activity Benefit Activity Benefit tracks all your active choices during the day and shows how they help you stay healthy. It'll reward you when you've done enough and make you move if there's still a bit missing from your daily activity goal. Activity Benefit gives you daily, weekly and monthly feedback, because the more you move, the greater the health benefits. You can check up on how you're doing either from your mobile or from the web. | • | • | • | | • | • | • | • | | • | | | |
Activity Guide Activity Guide shows how active you've been during the day. It also tells you how much you need to do to reach the global recommendations for physical activity. With practical guidance like ‘walk for 50 minutes or jog for 20 minutes’ you can choose how to reach your daily activity goal. Meet your goal faster with more intense activities or stay active at a slightly more moderate pace throughout the day. | • | • | • | | • | • | • | • | | • | | | |
EnergyPointer If you want to improve your fitness or burn fat, Energy Pointer is a simple-to-use feature that visually shows you what the main effect of your training is so that you can focus o On what you want to achieve | • | | | | | | | • | | | | | |
Fitness Test If you’re looking to improve your fitness and want to keep up to date with how well you’re doing, the smart Fitness Test will tell you exactly what you need to know in just five minutes. By regularly comparing your test results, you can see what progress you are making and how your fitness is improving. | • | | • | • | | | | | | • | | | |
Orthostatic Test Orthostatic Test is an easy and reliable test to determine your current condition. It shows how your heart rate responds to training and factors such as stress and illness. By repeating the test regularly, you’ll learn what to expect with your heart rate and what can affect it. You can then adjust your training to allow your body to recover when it needs it. | | | | • | | | | | | • | | | |
Recovery status Find the perfect balance between training and rest and get a true picture of your recovery status before getting out there again. Recovery status is based on the cumulative load of all your activities including your training sessions and data on the small activities you do every day. Continuous monitoring of recovery status helps you plan your training so that you avoid over- and undertraining. | | | • | • | • | | | | • | • | | | |
Running Index If you’re looking to keep on top of your running performance you’ll find this feature a big help. Regular use over time allows you to see how efficient your running is. Your Running Index score is calculated automatically after every run, based on your heart rate and from the speed data collected from your GPS or stride sensor. A higher reading indicates that you can run faster with less effort. In V800, this feature can also recognise if you're running uphill or downhill. | | • | • | | • | | | | | • | | | |
Running Program Train for a running event with a personal and adaptable training plan in Polar Flow. Choose from four different targets, 5K, 10K, half marathon and marathon, and get a training plan that fits you and your goals. | • | • | • | | • | • | • | | | • | | | |
Smart Calories OwnCal is the most accurate calorie counter on the market. It calculates the number of calories expended during a training session based on your weight, height, age, gender, your individual maximum heart rate (HRmax) and how hard you’re training. | • | • | • | • | • | • | • | • | • | • | | | |
Training Benefit Motivating feedback that’s delivered straight to you immediately after exercise is something we can all benefit from. So if you want to know the effect of different training sessions, this feature will tell you exactly what you need to know. You get a quick overview after each session, and for more detailed feedback, you can either check your training file or you can get further in-depth analysis at flow.polar.com / polarpersonaltrainer.com. | • | • | • | • | • | • | • | • | • | • | | | |
Training load Shows you how your training affects your body and helps you compare the load of different workouts. Continuous monitoring of training load will help you recognise your personal limits and adjust your training intensity and duration according to your targets. | | | • | • | • | | | | • | • | | | |
Full Features |
–Flow Full Features |
Activity | | | | | | | | | | | | | |
Daily activity goal | | | | | | | | | | | | | |
Activity timeline | | | | | | | | | | | | | |
Long-term activity analysis | | | | | | | | | | | | | |
Balance | | | | | | | | | | | | | |
Training | | | | | | | | | | | | | |
Sport profiles | | | | | | | | | | | | | |
Swimming Metrics (M600) | | | | | | | | | | | | | |
Training planning | | | | | | | | | | | | | |
Running program | | | | | | | | | | | | | |
Training analysis | | | | | | | | | | | | | |
Running performance analysis | | | | | | | | | | | | | |
Long term progress analysis | | | | | | | | | | | | | |
Training load and recovery status | | | | | | | | | | | | | |
Relive | | | | | | | | | | | | | |
Community | | | | | | | | | | | | | |
Social feed | | | | | | | | | | | | | |
Groups | | | | | | | | | | | | | |
Events | | | | | | | | | | | | | |
–Activity |
Continuous heart rate 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, and 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 optimised 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. | | | • | | | | • | | | | | | |
24/7 Activity Tracking | • | • | • | | • | • | • | • | | • | | | |
Sleep Plus Most adults need eight hours of sleep, but sleep needs 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.
- Sleep time shows the total time between when you fell asleep and when you wake up.
- Actual sleep shows how much of your sleep time was actually spent asleep.
- Interruptions show you how much time you spent awake during the night.
- Sleep continuity tells you how continuous your sleep was on a scale of 1-5, where 5 reflects uninterrupted sleep. The lower the value the more fragmented your sleep was.
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 sleep 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. | | | • | | • | | • | | | | | | |
Activity Goal | • | • | • | | • | • | • | • | | • | | | |
Active Time | • | • | • | | • | • | • | • | | • | | | |
Steps and Distance | • | • | • | | • | • | • | • | | • | | | |
Activity Summary | • | • | • | | • | • | • | • | | • | | | |
Activity Benefit | • | • | • | | • | • | • | • | | • | | | |
Inactivity Alert | • | • | • | | • | • | • | • | | • | | | |
Sleep Duration and Quality | • | • | | | • | • | • | • | | • | | | |
–Training |
Running Program Train for a running event with a personalised and adaptable 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. 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. | • | • | • | | • | • | • | • | | • | | | |
Speed and distance from the wrist 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 your handedness and other physical settings. | | | • | | | • | • | | | | | | |
Running cadence from the wrist | | | • | | • | | | | | • | | | |
Route import With Route import, you can import new routes to Polar Flow from other services that support GPX or TCX files. Export the files from the service and import them to the Polar Flow web service. From Polar Flow, you can sync the routes to your Polar V800 or Polar V650 for live route guidance.
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GLONASS 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. | | | | | • | | | | | | | | |
Wrist-based heart rate measurement
In Polar wrist-based heart rate measurement heart rate monitoring is integrated into a device that can be worn on your wrist. It enables you to quickly and easily check your heart rate by entering 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. The Polar wrist-based heart rate measurement is based on Polar proprietary optical heart rate module to give the best possible results, with an emphasis on both design and functionality.
One of the key factors in wrist-based heart rate measurement, in ensuring an accurate reading from a wrist-based device, 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 obviously not so tight as to prevent blood circulation or feel uncomfortable.
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Heart rate | • | • | • | • | • | • | • | • | • | • | | | |
HRmax | • | • | • | • | • | • | • | • | • | • | | | |
Heart Rate zones | • | • | • | • | • | • | • | | • | • | | | |
Speed/Pace zones | | • | • | • | | | | | | • | | | |
Power zones | | | | • | | | | | • | • | | | |
Advanced Power Metrics for TrainingPeaks TrainingPeaks users can track Normalized Power® (NP®), Intensity Factor® (IF®) and Training Stress Score®(TSS®). | | | | • | | | | | | | | | |
ZoneLock | • | | • | • | | | | | | • | | | |
ZonePointer | • | | • | • | • | • | • | | • | • | | | |
Strava Live Segments Make your 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. | | | | • | | | | | | • | | | |
Energy Pointer | • | | | | | | | • | | | | | |
Orthostatic Test | | | | • | | | | | | • | | | |
Polar Fitness Test | • | | • | • | | H10 heart rate sensor required | H10 heart rate sensor required | | | • | | | |
Polar Fitness Test with wrist-based heart rate
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.
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Running Index | | • | • | | • | | | | | • | | | |
Jump Test | | | | | | | | | | • | | | |
Smart Calories 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.
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Training Benefit | • | • | • | • | • | • | • | • | • | • | | | |
Training Load Training Load shows you how strenuous your 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. | | | in Flow web service | in Flow web service | in Flow web service | | | | in Flow web service | • | | | |
Recovery Status | | | in Flow web service | in Flow web service | in Flow web service | | | | in Flow web service | • | | | |
Back to Start | | | • | • | | | | | • | • | | | |
Distance | | • | • | • | • | | | | • | • | | | |
Altitude, ascent/descent 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 (V800, V650, M450, M460).
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Sport profiles 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 favourite 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.
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User-adjustable training displays | | • | • | • | • | | | | • | • | | | |
Fun running displays | | • | | | | | | | | | | | |
Multisport training | | | | | | | | | | • | | | |
GPS via mobile 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. | | | | | | | • | | | | | | |
GPS | | • | • | • | • | | | | • | • | | | |
A-GPS | | | • | | • | | | | | | | | |
GPS Power save mode 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.
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OpenStreetMap | | | | | | | | | • | | | | |
Race pace | | | | | | | | | | • | | | |
End Time Estimator | | | • | | | | | | | | | | |
Route guidance | | | | | | | | | • | • | | | |
Speed/Pace | | • | • | • | • | | | | • | • | | | |
Training targets You can create training targets in Polar Flow and save them to your training diary or as favourites 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 analyse your result and compare it with your target in Polar Flow.
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R-R Recording test | | | | | | | | | | • | | | |
Training history | • | • | • | • | • | • | • | | • | • | | | |
Training diary | | | • | • | | | | | | • | | | |
Training diary (M600) 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. | | | | | • | | | | | | | | |
Interval Timers | | | • | | | | | | | • | | | |
HeartTouch | • | | | | | | | | | • | | | |
Laps, manual | | • | • | • | • | | | | • | • | | | |
Laps, automatic | • | • | • | • | • | | | | • | • | | | |
Swimming Metrics | | | | | • | | | | | • | | | |
Tap gestures | | | | | | | | | | • | | | |
Training reminder | | | | | | | | | | • | | | |
Personal Best | | | • | • | | | | | | | | | |
Route projection | | | | | | | | | | | | | |
Real-time VAM | | | | • | | | | | • | | | | |
Autostop/start | | | • | • | | | | | • | • | | | |
Stopwatch | | | • | | | | | | | • | | | |
Countdown Timer | | | | | | | | | | • | | | |
Barometer | | | | • | | | | | • | • | | | |
Heart rate sensor mode 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. | | | | | | | • | | | | | | |
–Cadence sensor Bluetooth® Smart features |
Cadence | | | | • | | | | | • | • | | | |
–Speed sensor Bluetooth® Smart features |
Speed | | | | • | | | | | • | • | | | |
Distance | | | | • | | | | | • | • | | | |
Incline measurement | | | | • | | | | | • | • | | | |
–Kéo Power Bluetooth® Smart features |
Kéo Power Essential Bluetooth Smart | | | | | | | | | | | | | |
Kéo Power Bluetooth Smart | | | | | | | | | | | | | |
–Stride sensor Bluetooth® Smart features |
Cadence 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. | | | • | | | | | | | • | | | |
Distance | | | • | | | | | | | • | | | |
Average stride length | | | • | | | | | | | • | | | |
Speed/Pace | | | • | | | | | | | • | | | |
Jump Test | | | | | | | | | | • | | | |
–Device |
Bluetooth 4.2 | | | | | • | | | | | | | | |
Setup via mobile Set up your device with your phone and the Polar Flow app. | | | | | | | | | | | | | |
Memory | | | | | | | | | | | | | |
User memory capacity when training with GPS and heart rate | | | | | | | | | | | | | |
Wi-Fi 802.11b/g/n | | | | | • | | | | | | | | |
Android Wear™ | | | | | • | | | | | | | | |
Battery life | | | | | | | | | | | | | |
Training time | | | | | | | | | | | | | |
Daily activity monitoring | | | | | | | | | | | | | |
Measurement | | | | | | | | | | | | | |
Length | | | | | | | | | | | | | |
Thickness | | | | | | | | | | | | | |
Width | | | | | | | | | | | | | |
Weight | 48g | 40g | 51g | 50g | 63g | 31,7g (S), 33,7g (M), 37,3g (L) | 31,7g (S), 37,3g (M/L) | 38g | 122g | 79g | | | |
Display | • | • | • | • | • | • | • | • | • | • | | | |
Size | | • | | | | | | | | | | | |
Colour touch display | | | | | • | | | | | | | | |
Resolution | 64x28 | | 128X128 | 128X128 | 240X240 | 80 x 160 | 80 x 160 | 85 LEDs | 240X320 | 128X128 | | | |
Water resistance | WR30 | Water resistant (suitable for swimming) | WR30 | IPX7 | Water resistant (suitable for swimming) | WR30 | WR30 | WR20 | IPX7 | WR30 | | | |
Rechargeable battery | • | • | • | • | • | • | • | • | • | • | | | |
User-replaceable battery | | | | | | | | | | | | | |
USB cable | USB A-connector | USB A-connector | Custom | micro USB | Custom | micro USB | micro USB | Custom | micro USB | Custom | | | |
Display texts in languages | 15 | Danish Czech Dutch English Turkish Swedish Spanish Russian Portuguese Indonesian German French Finnish Italian Polish Norwegian | Simplified Chinese Danish Czech Dutch English Turkish Swedish Spanish Russian Portuguese Indonesian German French Finnish Italian Japanese Polish Norwegian | Simplified Chinese Indonesian Danish Czech Dutch English Turkish Swedish Spanish Russian Portuguese German French Finnish Italian Japanese Polish Norwegian | Danish Dutch English Turkish Swedish Spanish Russian Portuguese Indonesian German French Finnish Italian Japanese Polish Norwegian Korean | 15 | 15 | English | 15 | 18 | | | |
Bluetooth Smart + GymLink (5kHz) | • | | | | | | | | | • | | | |
Bluetooth Smart | • | • | • | • | • | • | • | • | • | | | | |
Smart Notifications | • | • | • | • | • | • | • | • | | • | | | |
Audio alerts | • | | | • | | | | | • | • | | | |
Vibration alerts | • | • | • | | • | • | • | • | | • | | | |
Alarm | • | • | • | | • | • | • | • | | • | | | |
Button lock | • | | • | • | | • | • | | • | • | | | |
Temperature | | | | | | | | | | • | | | |
Backlight | • | • | • | • | • | | | | • | • | | | |
Front LED light | | | | • | | | | | • | | | | |
Date and weekday indicator | • | • | • | • | • | • | • | | • | • | | | |
Time of day (12/24h) | • | • | • | • | • | • | • | • | • | • | | | |
Bike settings for three bicycles | | | | • | | | | | • | • | | | |
Firmware update Allows you to update the software to the latest version with a USB.
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Firmware update (Android Wear) 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. | | | | | • | | | | | | | | |
–Flow |
Diary | • | • | • | • | • | • | • | • | • | • | | | |
Running Index analysis See how your running performance is developing. Based on your long-term progress, Running Index analysis predicts your event finish times for 5K, 10K, half marathon and marathon runs. | | • | • | | | | | | | • | | | |
Map view | | • | • | • | • | | | | • | • | | | |
Relive | | • | • | • | • | | | | • | • | | | |
Explore | | • | • | • | • | | | | • | • | | | |
Social feed | • | • | • | • | • | • | • | • | • | • | | | |
Instant activity and training analysis | • | • | • | • | • | • | • | • | • | • | | | |
Advanced activity and training analysis | • | • | • | • | • | • | • | • | • | • | | | |
Training planning | • | • | • | | • | • | • | | | • | | | |
Sport profile settings 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 favourite 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.
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Progress follow-up | • | • | • | • | • | • | • | • | • | • | | | |
–Data transfer |
Compatibility | | | | | | | | | | | | | |
Compatible with PC Windows XP, Windows 7, Windows 8, and later | • | • | • | • | | • | • | • | • | • | | | |
Compatible with Mac OS X 10.6, OS X 10.7, OS X 10.8, and later | • | • | • | • | | • | • | • | • | • | | | |
Compatible with Polar Flow web service | • | • | • | • | • | • | • | • | • | • | | | |
Compatible with Polar Flow mobile app via Bluetooth Smart | • | • | • | • | • | • | • | • | | • | | | |
Data export | • | • | • | • | • | • | • | • | • | • | | | |
Training history export (from polarpersonaltrainer.com to Polar Flow) | • | • | • | • | | • | • | • | • | • | | | |
3rd party compatibility 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, MyFitnessPal and MapMyFitness,
Polar is actively developing new 3rd party compatible services and will update the information constantly.
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