Starts in flexibel. Location Terschelling. Language English. Course type Cursus. Analyze your progress Get personalized feedback about your workouts, overall activity and sleep.
Automatic training diary When you work out with your Polar sports watch, your training data will be saved to Polar Flow. Learn more Powered by sports science When we say science, we really mean it. The ultimate training platform When you choose Polar, you get access to the full Polar ecosystem where everything is connected. Share your data with your coach Give your coach or PT easy access to your training data with the free Polar Flow for Coach service.
Need help? Start here. Training targets With Polar Flow you can conveniently plan your workouts by creating training targets. Quick targets Quick targets are an easy way to create guided sessions. Phased targets With phased targets you can split your training session into phases and create a different target duration or distance and intensity for each of them.
Training plans to perform at your peak Polar Flow's Season Planner is a powerful tool for creating a tailored annual training plan. Plan for the entire year Periodize your training, set weekly volumes through e. From individual workouts to a full season plan You can easily create individual workouts or training targets per sport and add them as favourites to create your personal training target bank.
Follow-up and analyze your progress Follow your planned versus realized trainings and seasonal volumes on granular level with extensive set of stats such as season totals, weekly heart rate zone distribution and many more. A ready-made personal running plan Training for 5K, 10K, half-marathon or marathon? Analyze your results Get to the heart of your performance with the extensive training analysis tools.
Keep track of progress and trends With reports you can keep track of your training progress and trends over a longer period of time. Know how you train and recover If you want to train like a pro, you need to recover like a pro. Polar Sleep Plus gives you valuable insights to your sleep.
Personalized training planning to reach your goals Create tailored training plans together with your coach or PT, train and get powerful analytics and actionable training insights with Polar Flow for Coach. Plan to perform at your peak Together with your coach you can easily set targets for individual training sessions or plan ahead for the entire season to perform at your peak on race day.
Get detailed analysis Your coach can dig deeper to get a detailed analysis on everything you have done - single training sessions, test results, activity, sleep and even recovery data.
The sweet science of heart rate zones Running Program is based on training in the right heart rate zones, and the science behind the Polar heart rate zones is the cornerstone of the program. Heart rate is unique and personal, and therefore a reliable way to determine exercise intensity, and a valid and widely acknowledged tool to measure physical condition and development. When you create the program, you get training targets conveniently on your Polar sport watch.
Read more. Get started in Polar Flow. Running Program Watch video. Train with a running plan to find your flow Train for an event or just pick a date when you want to run a certain distance. The build up phase is a predetermined set of running workouts that are designed to help you reach your top condition.
This is the period leading up to your big moment. If this is your first time training for a running event, chances are that your training is too one-sided. The Running Program gives you five different running workouts that you can do before the event day. These running workouts will add variety to your training and boost your performance faster than repetitive training. Each running workout in the Running Program consists of these elements: workout type, duration, phases and training time in specific heart rate zones.
Each of the five workout types has a different target and each workout includes a warm-up and a cool-down. The eighth phase is the 5-minute cool-down. It includes guided supportive exercises you can do at home or on the go. Just follow along the tutorial videos that guide you through the exercises step by step.
The videos are available on the Polar Flow web service and in the Polar Flow app, so you can do them whenever and wherever. The exercises address common problems faced by runners and improve your core and muscle strength and mobility.
By doing the exercises, you complement your running workouts and reduce the risk of injury. To get yourself a running plan, the only thing you need is a Polar Flow account. These GPS sport watches measure your heart rate and let you set your training targets. To boil it down, here are two main reasons why Polar M is a good match with the Running Program.
After you sync your running plan from Polar Flow to you sports watch, you can start a training session straight from the Diary view on your watch. Your Polar sports watch will tell you what to do and when.
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