Fitness Program

Available in Polar Flow

Fitness just got personal

Workout plans that work for you — finally.

Try for free, then 9,99 €/month

Your shortcut to long-term success

With 24/7 tracking, your plan adapts daily if needed, keeping you on track each week and progressing every month — so you never hit a plateau.

Choose any sport or workout

Train on your terms

Your program adapts to your needs and routines, helping you improve without disrupting your habits or getting in the way of what you love.

Designed for efficiency

Workouts optimized for you

Stay within the recommended heart rate zones to train at the right intensity, ensuring maximum results while minimizing the risk of injury or burnout.

Made to motivate

Something for everybody

With 20 levels tailored to varying fitness abilities, there’s a always a challenge to suit everyone — keeping you engaged and moving forward consistently.

Ready-Made Workouts

Get cardio workout suggestions to improve overall fitness and hit your targets, plus strength & mobility exercises and video guides for added support.

Save Time & Stress

No need for planning or guesswork — get a structured workout plan that adapts to your fitness level, effort, and recovery. Just show up and train.

Variety That Keeps You Moving

A balanced mix of workouts designed to bring rhythm and regularity to your week — helping you stick to the plan without getting stuck in the same routine.

“Who knew fitness could be this much fun!”

Fitness Program turns fitness into a challenging game-like experience you’ll want to win again and again.

Start at the right level

Your entry level is based on your current fitness & training history — and your plan adapts automatically as you progress.

Earn stars each week

Each week, you get heart rate zone targets based on your fitness level. Hit your targets, earn stars, and level up!

Get badges every month

At the end of each 4-week training cycle, you’ll be awarded a badge based on the total stars you’ve collected.

Developed for you by athletes in lab coats.

We built this program using training principles backed by sports science.

How much should you train?

Research shows that training 3–5 times per week improves cardiovascular health and endurance. The program follows WHO and ACSM guidelines to ensure the right balance between progress and recovery.

How hard should you push?

The program follows a pyramidal intensity model, a proven endurance training approach where low-to-moderate intensity forms the base, with high-intensity added gradually. This ensures balanced fitness development, better recovery, and lower injury risk.

How do you progress safely?

The program applies progressive overload, gradually increasing training intensity over time. With heart rate zone-based progression, it ensures your body adapts at the right pace — building endurance and strength efficiently while preventing overtraining.

Learn about Heart Rate Zones

Polar Watches track the data. Polar Flow analyzes it. And Polar Fitness Program adapts the plan and workout suggestions based on your performance, recovery, and readiness — so you stay on track.

We think you’ll love it, too!

Tried, tested, and trusted by thousands of people — just like you.

"Gives a good framework for personal training. It’s easy to move workouts to another day if the suggested time doesn’t suit you.”

“The program provides regularity, and having trained for a long time, I already know the program works."

“...considering giving up today’s interval session. Then a light workout appeared as an alternative. The change was welcome!"

"Following the program diversified my training. I did exercises that I usually wouldn’t have done."

"I need a program like this because I don’t know how to coach myself."

Start now.
It's free.

Why choose Fitness Program?

New training plan every 4 weeks
Train at your own level in any sport
Adaptive, guided, tailored to you
Weekly personalized feedback

*Requires a POLAR Watch

Try for free, then 9,99 €/month

Categories

Sensors

Horse Sensors

Fitness Program

Your shortcut to long-term success

Train on your terms

Workouts optimized for you

Something for everybody

Train smarter with expert coaching

Ready-Made Workouts

Save Time & Stress

Variety That Keeps You Moving

“Who knew fitness could be this much fun!”

Start at the right level

Earn stars each week

Get badges every month

Developed for you by athletes in lab coats.

How much should you train?

How hard should you push?

How do you progress safely?

We think you’ll love it, too!

Start now.
It's free.

Compatible Watches

Shop maintenance

Fitness Program

Your shortcut to long-term success

Train on your terms

Workouts optimized for you

Something for everybody

Train smarter with expert coaching

Ready-Made Workouts

Save Time & Stress

Variety That Keeps You Moving

“Who knew fitness could be this much fun!”

Start at the right level

Earn stars each week

Get badges every month

Developed for you by athletes in lab coats.

How much should you train?

How hard should you push?

How do you progress safely?

We think you’ll love it, too!

Start now.It's free.

Compatible Watches

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Shop maintenance

Start now.
It's free.