User manual

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The Polar target heart rate zones can be personalized by using a laboratory measured HRmax value, or by tak-
ing a field test to measure the value yourself. When training in a target heart rate zone, try to make use of the
entire zone. The mid-zone is a good target, but keeping your heart rate at that exact level all the time is not
necessary. Heart rate gradually adjusts to training intensity. For instance, when crossing from heart rate tar-
get zone 1 to 3, the circulatory system and heart rate will adjust in 3-5 minutes.
Heart rate responds to training intensity depending on factors such as fitness and recovery levels, as well as
environmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your training
program accordingly.
TRAINING BENEFIT
Training Benefit gives you textual feedback on your performance for each training session helping you better
understand the effectiveness of your training. You can see the feedback in Flow app and Flow web service.
To get the feedback, you need to have trained at least a total of 10 minutes in the heart rate zones. Training
Benefit feedback is based on heart rate zones. It reads into how much time you spend and how many calories
you burn in each zone.
The descriptions of different training benefit options are listed in the table below
Feedback Benefit
Maximum training+ That was a hard session! You improved your sprint speed and the
nervous system of your muscles, which make you more efficient.
This session also increased your resistance to fatigue.
Maximum training That was a hard session! You improved your sprint speed and the
nervous system of your muscles, which make you more efficient.
Maximum & Tempo training What a session! You improved your speed and efficiency. This
session also significantly developed your aerobic fitness and your
ability to sustain high intensity effort for longer.
Tempo & Maximum training What a session! You significantly improved your aerobic fitness
and your ability to sustain high intensity effort for longer. This ses-
sion also developed your speed and efficiency.
Tempo training+ Great pace in a long session! You improved your aerobic fitness,
speed, and ability to sustain high intensity effort for longer. This
session also increased your resistance to fatigue.
Tempo training Great pace! You improved your aerobic fitness, speed, and ability
to sustain high intensity effort for longer.