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Tap the display to see the suggested workouts. The most suitable workout for you based on your
training history and fitness level is shown first. Swipe up to see other optional workout
suggestions.
Tap the suggested workout to see a detailed breakdown of the workout. Swipe up to see the
exercises included in the workout (strength and supportive workouts) and tap the individual
exercise to see detailed instructions on how to perform the exercise.
Tap Start to choose the suggested workout, and then tap the sport profile you want to use to
start the training session.
If you have an active Running Program in Polar Flow your FitSpark suggestions are based on the Running
Program training targets.
During training
Your watch gives you guidance during training, which includes training information, time-based phases with heart rate
zones for cardio targets and time-based phases with exercises for strength and supportive targets.
Strength training and supportive training sessions are based on ready-made workout plans with exercise animations and
real-time step-by-step guidance. All sessions include timers and vibrations that let you know when it's time to switch to
the next phase. Continue each movement for 40 seconds, then rest until the minute is full and start the next movement.
When you’ve completed all rounds of the first set, start the next set manually. You can end a training session any time
you like. You cannot skip or re-arrange training phases.
The Voice guidance feature helps you focus on your training target by providing guidance during training
phases straight to your headphones.
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