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Training load from a single session 54
Strain and Tolerance 54
Cardio load status 54
Long term analysis in the Flow app and web service 55
Polar Running Program 56
Create a Polar Running Program 57
Start a running target 57
Follow your progress 57
Running Index 57
Short-term analysis 58
Long-term analysis 59
Training Benefit 59
Smart Calories 61
Continuous heart rate 61
Continuous heart rate on your watch 61
24/7 Activity tracking 62
Activity Goal 62
Activity data on your watch 62
Inactivity alert 63
Activity data in the Flow App and web service 63
Activity Guide 63
Activity Benefit 63
Positioning satellites 64
Assisted GPS 64
A-GPS expiry date 64
Sport Profiles 65
Heart Rate Zones 65
Speed Zones 65
Speed zones settings 65
Training target with speed zones 66
During training 66
After training 66
Speed and distance from the wrist 66
Swimming metrics 66
Pool swimming 66
Pool Length setting 67
Open water swimming 67
Measuring heart rate in water 67
Start a swimming session 67
During your Swim 68
After your Swim 68
Weather 69
Power save settings 71
Energy sources 71
Energy sources summary 72
Detailed analysis in the Flow mobile app 72
Phone notifications 72
Set phone notifications on 72
Do not disturb 72
View notifications 73
Music controls 74
Music controls watch face 74
During training 74
Music controls settings in Polar Flow app 74
HR sensor mode 75
To turn on the HR sensor mode: 75
To stop sharing HR: 75
Changeable wristbands 76
Changing the wristband 76
4


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