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Activity Guide Shows how active you’ve been during the day and gives practical guidance for reaching your daily activity goal. Activity Benefit Gives feedback on your daily, weekly and monthly activity, showing how your active choices help you stay healthy. Smart calories Lets you know exactly how many calories you’ve burned. Heart rate zones Select and monitor the intensity of your training easily with heart rate zones and follow heart rate based training programs. The default heart rate zones are based on your maximum heart rate: very light (50–60% HRmax), light (60–70% HRmax), moderate (70–80% HRmax), hard (80–90% HRmax) and maximum (90–100% HRmax). EnergyPointer Gives clear guidance on how to get into shape faster.

Polar H7 required. Training Benefit Motivating feedback right after exercise. Polar H7 required. Heart rate during training Shows your current heart rate with the touch of a button during training. Polar H7 heart rate sensor required.

Fitness Test Polar Fitness Test measures your aerobic fitness at rest in just five minutes. The result evaluates your maximal oxygen uptake (VO2max). Fitness testing will motivate and inspire you to start, maintain or increase physical exercise.

Running Program Train for a running event with a personal and adaptive 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.

Connectivity Easy wireless sync via Polar Flow app with Bluetooth® Smart Custom USB connector for charging and data sync with PC or Mac via Polar FlowSync Polar Flow web service compatibility with Mac OS X 10.6 or later and PC Windows XP, 7, 8 Mobile phones running iOS7 or later and Android 4.3 or later All compatible phones available Updatable software UI languages in Polar Flow: English, Spanish, Portuguese, French, Danish, Dutch, Swedish, Norwegian, German, Italian, Finnish, Polish, Russian, Chinese, Japanese. Polar Ecosystem Polar Flow: A world of fitness Polar Flow app Follow your daily progress and get guidance that helps you meet your goals. Learn how your daily habits can improve your wellbeing. Polar Flow web service Follow your active choices on a monthly basis in Diary view, including calorie expenditure. See the progress you’re making toward a fitter you.

Polar Coach Free online tool for your coach or personal trainer to easily follow your progress. Sensor compatibility Add a Polar H7 Bluetooth® Smart heart rate sensor for live, accurate heart rate on your wrist. 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:. Resting (sleep and rest, lying down). Sitting (sitting or other passive behavior). Low (standing work, light household chores). Medium (walking and other moderate activities). High (jogging, running and other intense activities) 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. Activity Goal. 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. Steps and Distance. 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. Activity Benefit. 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.

Inactivity Alert. 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. Sleep Duration and Quality. 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.

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.

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. Heart Rate zones. 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:.

Very light (50–60% HRmax). Light (60–70% HRmax).

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Moderate (70–80% HRmax). Hard (80–90% HRmax). Maximum (90–100% HRmax) You can define the zone limits yourself as you want. More detailed information about this can be found in the Polar Flow web service.

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. Polar Fitness Test. 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. You will only need your training computer and a heart rate sensor. 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. 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. Training Benefit. 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. 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 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. Training targets.

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. Training history. 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.

Bluetooth Smart. 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. During training you can see who’s calling and decide if you want to pick up or keep on enjoying your workout. You can define which notifications you wish to receive in your phone’s settings or turn off notifications altogether from your training computer. Audio alerts Vibration alerts Alarm Button lock. 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.

Training planning. 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 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 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. Progress follow-up. You can transfer the training results and fitness test results from to Polar Flow with the following Polar products: RCX3, RCX5, RC3 GPS, CS500, CS500+, RS300X, RS800CX, CS600X, FT80, FT60, FT40 and FT7.

It’s possible to transfer either a single training or fitness test result or up to 25 results at a time. Log into Polar Flow with your username and password. The training and fitness test results are transferred from your account to the corresponding account in Polar Flow (the account with the same username and password). Note that you can’t choose the account you transfer the results to. 3rd party compatibility.