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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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.