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Create a Polar Running Program
1. Log into the Flow web service at
.
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.
To start a training target scheduled for the current day:
1. Enter the pre-training mode by pressing first the button and then tapping
Start training
.
2. You'll be prompted to start a training target you've scheduled for the day.
3. Tap
to view the target information.
4. Press the button to return to pre-training mode, and choose the sport profile you want to use.
5. When the watch has found all the signals, tap the display.
Recording started
is displayed and you can start
training.
Follow your progress
Sync your training results from your device to the Flow web service via the USB cable or the Flow app. Follow your
progress from the
Programs
tab. You’ll see an overview of your current program, and how you’ve progressed.
RUNNING INDEX
Running Index offers an easy way to monitor running performance changes. The Running index score is an estimate of
your maximal aerobic running performance (VO2max). By recording your Running Index over time, you see how
efficient your running is and how you improve your running performance. Improvement means that running at a given
pace requires less of an effort, or that your pace is faster at a given level of exertion.
To receive the most accurate information on your performance, make sure you have set your HR
max
value.
Running Index is calculated during every training session when heart rate and the GPS function is on and when the
following requirements apply:
l
Sport profile used is a running type sport (Running, Road Running, Trail running etc.)
l
Pace should be 6 km/h / 3.7 mph or faster and duration 12 minutes minimum.
Calculation begins when you start recording the session. During a session, you may stop twice, for example, at traffic
lights without interrupting the calculation. After your session, your watch displays a Running Index value and stores the
result in the training summary.
Summary of Contents for Ignite 3
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