User's Guide

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week varies from one to seven hours depending on your fitness level. The minimum duration for a program is 9
weeks, and the maximum is 20 months.
Learn more about the Polar Running Program in this in-depth guide. Or read more about how to get started with
the Running Program.
CREATE A POLAR RUNNING PROGRAM
1. Log into the Flow web service at www.polar.com/flow.
2. Choose Programs from the Tab.
3. Choose your event, name it, set the event date, and when you wish to start the program.
4. Fill in the physical activity level questions.*
5. Choose if you want to include supporting exercises in the program.
6. Read and fill in the physical activity readiness questionnaire.
7. Review your program, and adjust any settings if necessary.
8. When you’re done, choose Start program.
*If four weeks of training history is available, these will be pre-filled.
START A RUNNING TARGET
Before starting a session, make sure you’ve synced your training session target to your device. The sessions
are synced to your device as training targets, and you start them from your Diary. Follow guidance on your
device throughout your session.
1. On your device, go to Diary.
2. Choose a day to view the scheduled target.
3. Choose the target, and then choose the sport profile.
4. Press START, and follow the guidance.
If you want to do a target scheduled for another day, you can – just choose a day from your Diary, and start
the session scheduled for that day.
FOLLOW YOUR PROGRESS
Sync your training results from your device to the Flow web service via the USB cable or Flow app. Follow
your progress from the Programs tab. You’ll see an overview of your current program, and how you’ve pro-
gressed.