Fitspark™ Daily Training Guide

Fitspark™ Daily Training Guide

by ZIYA ASIA on Jan 31, 2022

The FitSpark™ training guide offers ready-made daily on-demand workouts available easily right on your watch. The workouts are built to match your fitness level, training history and your recovery and readiness, based on your NIGHTLY RECHARGE status from the previous night. FitSpark gives you 2-4 different workout options every day: one that suits you best and 1-3 other options to choose from. You get a maximum of four suggestions per day and there are 19 different workouts in total. Suggestions include workouts from the cardio, strength or supportive training categories.

FitSpark workouts are ready-made training targets defined by Polar. The workouts include instructions on how to perform the exercises and real-time step-by-step guidance to ensure you exercise safely and with proper technique. All workouts are time-based, and they are adjusted based on your current fitness level, making the sessions suitable for everyone, regardless of fitness level. The FitSpark workout suggestions are updated after each training session (including workouts done without FitSpark), at midnight and when you wake up. FitSpark keeps your training versatile with different types of daily workouts to choose from.

How is your fitness level determined?

Your fitness level is determined for every suggestion based on your:

  • Training history (average weekly heart rate zone realization from the previous 28 days) 
  • VO2max (from the FITNESS TEST on your watch) 
  • Training background
  • You can start using the feature without any training history. However, FitSpark will work optimally after 7 days of use.


    What type of exercises are included in the training categories?

    In cardio sessions you’re guided to train in different heart rate zones for different durations. Sessions include time-based warm-up, work and cool-down phases. Cardio sessions can be completed with any sport profile on your watch.

    Strength sessions are circuit training type workouts consisting of strength training exercises with time-based guidance. Bodyweight workouts can be done using your own body as resistance - there is no need for additional weights. In circuit training workouts you need a bumper plate, a kettlebell or dumbbells to perform the exercises.

    Supportive sessions are circuit training type workouts consisting of strength and mobility exercises with time-based guidance.

    Examples of supporting exercises


    Training results on your watch and in Polar Flow

    You'll get a summary of your training session on your watch right after you've finished the session. You’ll get a more detailed analysis in the Polar Flow app or in the Polar Flow web service. For cardio training targets you get a basic training result, which shows the phases of the session with heart rate data. For strength and supportive training targets you get detailed training results, which include your average heart rate and time spent on each exercise. These are displayed as a list, and each exercise is also displayed on the heart rate curve.


    Scientific background

    The FitSpark workouts are based on WHO's recommendations for weekly physical activity for adults. The recommendation consists of 150 minutes of moderate or 75 minutes of vigorous cardio training, and resistance training two times a week.