Polar Activity Data: Exporting, Formats, and Troubleshooting

How do I export Polar activity?

Exporting your Polar activity data primarily involves using the Polar Flow web service, which allows you to download individual training sessions or your entire data history in various standard formats for analysis, backup, or integration with other platforms.

Understanding Polar Data Export: Why It Matters

In the realm of exercise science and personal fitness, data is paramount. Your Polar device diligently collects a wealth of information—from heart rate and GPS routes to training load and recovery status. Exporting this data is not merely a technicality; it's a critical step for comprehensive performance analysis, long-term progress tracking, sharing insights with coaches or healthcare professionals, and ensuring the security of your personal fitness journey. By exporting, you gain the flexibility to utilize your data beyond the Polar ecosystem, integrating it with advanced analytical tools or simply maintaining a personal archive.

Method 1: Exporting from Polar Flow Web Service

The Polar Flow web service is the primary and most robust platform for managing and exporting your training data. It offers options for both individual session exports and a complete data download.

Exporting Individual Training Sessions

To export a specific workout session, follow these steps:

1. Access Polar Flow: Open your web browser and navigate to flow.polar.com. Log in with your Polar account credentials.
2. Navigate to Diary: On the left-hand menu, click on "Diary" or "Training" (depending on your layout). This will display your training calendar.
3. Select the Session: Locate and click on the specific training session you wish to export. The session details page will open.
4. Initiate Export: Scroll down the session details page. On the right-hand side, you will find an "Export session" link or button. Click on it.
5. Choose Format: A pop-up window will appear, offering various export formats:
   • TCX (Training Center XML): This is the most comprehensive format for training data, including GPS coordinates, heart rate, speed, cadence, power, and other sensor data. It's ideal for detailed analysis in third-party software.
   • GPX (GPS Exchange Format): This format primarily contains geographical data (GPS tracks, waypoints). It's suitable for mapping applications or route sharing.
   • CSV (Comma Separated Values): This format exports raw, tabular data, often summarizing metrics like heart rate, speed, or distance over time. It's useful for spreadsheet analysis.
6. Download: Select your preferred format, and the file will download directly to your computer.

Exporting All Your Data (Bulk Export)

For a complete backup or advanced analysis of your entire Polar data history, you can export all your data in bulk:

1. Access Polar Flow: Log in to flow.polar.com.
2. Go to Settings: In the top-right corner of the page, click on your profile picture or name, then select "Settings" from the dropdown menu.
3. Navigate to My Data: On the left-hand side menu within the settings, click on "My data."
4. Request Data Download: Under the "My data" section, you will see an option like "Download your data" or "Download your personal data." Click on it.
5. Confirm Request: Polar will prepare your data for download. This process may take some time, especially if you have a large amount of data. You will usually receive an email notification when your data package is ready.
6. Download Data Package: Follow the link in the email to download a ZIP archive containing all your data. This package typically includes your training sessions, summaries, and personal settings in formats like CSV and JSON (JavaScript Object Notation). JSON is a structured, human-readable format often used by developers or for advanced programmatic analysis.

Method 2: Exporting from Polar Flow Mobile App (Limitations & Workarounds)

The Polar Flow mobile app (available on iOS and Android) is excellent for on-the-go syncing and viewing your data. However, it generally does not offer direct file export of raw data (like TCX or GPX) from within the app itself.

The primary method for "exporting" or sharing data from the mobile app is through third-party integrations:

1. Set Up Integrations: Within the Polar Flow app (or web service), navigate to the "General Settings" or "Connect" section. Here, you can link your Polar Flow account to various popular fitness platforms.
2. Choose Your Platform: Common integrations include:
   • Strava: For social sharing and segment analysis.
   • TrainingPeaks: For advanced coaching and performance management.
   • MyFitnessPal/Cronometer: For integrating activity data with nutrition tracking.
   • Komoot/Ride with GPS: For route planning and navigation.
3. Automatic Sync: Once linked, your new training sessions will automatically sync to these connected services, effectively "exporting" them to your chosen platforms without manual file handling.

For specific raw file exports, you will always need to revert to the Polar Flow web service as described in Method 1.

Common Exported Data Formats and Their Applications

Understanding the different data formats is crucial for maximizing the utility of your exported Polar activity:

• TCX (Training Center XML):
  • Application: The gold standard for detailed training analysis. Contains time-stamped data for every metric (GPS, heart rate, power, cadence, altitude, etc.).
  • Use Cases: Importing into advanced training analysis software (e.g., GoldenCheetah, TrainingPeaks), sharing with coaches for in-depth feedback, or creating custom data visualizations.
• GPX (GPS Exchange Format):
  • Application: Primarily focuses on geographical data, including track points (latitude, longitude, altitude) and timestamps. Less detailed than TCX for performance metrics.
  • Use Cases: Uploading routes to navigation devices, sharing running/cycling routes, or visualizing your path on mapping services.
• CSV (Comma Separated Values):
  • Application: A simple, plain-text format where data points are separated by commas (or other delimiters). Can be opened in any spreadsheet program.
  • Use Cases: Quick analysis of summary statistics, creating custom reports, or importing into databases for large-scale data processing. Often used for bulk exports of aggregated data.
• JSON (JavaScript Object Notation):
  • Application: A lightweight, human-readable data interchange format. It organizes data in key-value pairs and arrays.
  • Use Cases: Ideal for developers working with APIs, programmatic data analysis, or when a structured hierarchical representation of your entire data history is required.

Troubleshooting Common Export Issues

While Polar's export process is generally reliable, you might occasionally encounter issues:

• Incomplete Data or Missing Sessions:
  • Solution: Ensure your Polar device has successfully synced all data to Polar Flow. Check your device's sync history or force a sync. Sometimes, a poor internet connection can interrupt the sync process.
• File Corruption or Unreadable Files:
  • Solution: Try re-exporting the session or bulk data. If the issue persists, try a different export format. Ensure the software you're importing into supports the chosen format and is up-to-date.
• Browser Compatibility Issues:
  • Solution: If you're having trouble with the Polar Flow website, try using a different web browser (e.g., Chrome, Firefox, Edge) or clear your browser's cache and cookies.
• Slow Export Times for Bulk Data:
  • Solution: This is often normal for large data sets. Be patient. If it takes excessively long or fails, ensure your internet connection is stable and try again later.

Maximizing the Value of Your Exported Data

Exporting your Polar activity is just the first step. The true value lies in how you utilize this rich dataset:

• Performance Analysis: Import TCX files into specialized training software like TrainingPeaks, GoldenCheetah, or even Strava's premium analysis features. These platforms allow you to delve into metrics like training load, fatigue, fitness trends, power curves, and heart rate variability, providing insights crucial for periodization and injury prevention.
• Coaching and Collaboration: Share exported files directly with your coach, enabling them to provide highly personalized feedback and adjust your training plan based on objective data.
• Data Backup and Archiving: Regularly exporting your data serves as a critical backup, safeguarding your fitness history against unforeseen technical issues or service changes.
• Research and Self-Experimentation: For the more data-savvy individual, exported CSV or JSON files can be used for custom analysis in spreadsheet programs or even programming languages (like Python or R) to uncover unique patterns or test hypotheses related to your training responses.

By understanding the "how" and "why" of Polar data export, you empower yourself to take a more informed, data-driven approach to your fitness and health, moving beyond simple tracking to truly mastering your physiological responses and optimizing your performance.