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Feed
InFeed you can see what you and yourf riendshave been upto l ately. Check out the latest training sessions
andactivity summaries,share yourbest achievements,comment and like your friends' activities.
Explore
InExplore you can browse the map andsee other users' shared trainingsessions wit h routeinformation. You
canalso relive other people’sroutes and see wherethe highlights happened.
Diary
InDi aryyou can see your daily activity , plannedtraining sessions (trainingtargets), as well as review past
trainingresults andfitness test results.
Progress
InProgress you can follow your developmentwith reports. Reports are a handyway tofollow y ourprogress in
trainingover longerperiods. In week, month andyear reports you can chooset hesport for the report. In cus-
tomperiod, you can chooseboth the period andthe sport. Choose the time period andsport for report fromt he
drop-downlists, andpress the wheeli conto choose what datayou want to view in thereport graph.
Forsupport andmore informationabout using the Flow web service, go to, polar.com/en/support/flow.
PLAN YOUR TRAINING
Planyour trainingin t heFlow w ebs ervice by creatingdetailed trainingtargets and syncing them to your A300
withFlows ync or via Flow app. YourA 300will guideyou towards completingyour target duringtraining. Note
thatA300 uses heart rate zonesin t rainingsplannedin the Flow w ebs ervice- E nergyPointerfeatureis not
available.
lQuickTarget: Choose a durationor calorie targetf orthe training. You can, for example, chooset o burn
500kcal, or train for 30 minutes.
lPhasedTarget: You can split your traininginto phases and set a different durationand intensity for
eachof them. This one is for e.g. creating an interval trainingsession, and addingproperw arm-upand
cool-downphasest o it.
lFavorites:Createa t arget,and add it to Favoritesto easily access it every time you want to perform it
again.