Polar Pacer Pro: Setting Interval Workouts, Physiological Benefits, and Troubleshooting

How do you set intervals on Polar Pacer Pro?

Setting intervals on your Polar Pacer Pro primarily involves using the Polar Flow web service or mobile app to create structured workouts, which are then synced to your watch. While basic timed or distance intervals can be set directly on the device, the Polar Flow platform offers far greater customization and precision for advanced training.

Introduction to Interval Training & Polar Pacer Pro

Interval training is a powerful method for enhancing cardiovascular fitness, speed, and endurance by alternating periods of high-intensity effort with periods of lower-intensity recovery. The Polar Pacer Pro, a dedicated running watch, is an excellent tool for executing these workouts, offering precise tracking and guidance. To maximize its potential, understanding how to program custom intervals is key.

Why Interval Training? The Physiological Benefits

From an exercise science perspective, interval training elicits a range of profound physiological adaptations:

• Improved VO2 Max: By repeatedly pushing your cardiovascular system close to its maximum capacity, interval training effectively increases your body's ability to utilize oxygen during exercise.
• Enhanced Anaerobic Threshold: Regular high-intensity efforts can raise your anaerobic threshold, allowing you to sustain faster paces for longer before lactic acid accumulation becomes limiting.
• Increased Running Economy: The varied paces and efforts can improve the efficiency of your running stride and muscle recruitment.
• Greater Fat Oxidation: High-intensity intervals can lead to an "afterburn" effect (EPOC), where your body continues to burn calories at an elevated rate post-exercise, including a higher proportion of fat.
• Mental Toughness: The structured demands of intervals build resilience and focus, crucial for pushing performance boundaries.

Understanding Interval Types on Polar

Polar devices, including the Pacer Pro, typically offer two main ways to set up interval workouts:

• Quick Timed/Distance Intervals (On-Device): Simple, repetitive intervals based purely on time or distance.
• Structured Phased Intervals (Polar Flow): Highly customizable workouts built with multiple "phases" (e.g., warm-up, work, rest, cool-down), each with specific duration/distance and intensity targets (e.g., heart rate zones, pace zones, power zones). This is the recommended method for serious training.

Method 1: Setting Quick Timed/Distance Intervals Directly on Your Pacer Pro

For basic, repetitive intervals without specific intensity targets, you can set them directly on your watch.

1. Enter Pre-training Mode: From the time view, press the START button to enter pre-training mode.
2. Access Menu: Swipe up or use the UP/DOWN buttons to scroll through the training views and find your desired sport profile (e.g., Running).
3. Navigate to Interval Timer: Scroll down and select "Interval timer."
4. Set Timer Type:
   • Time-based: Select "Time-based" to set intervals based on duration.
   • Distance-based: Select "Distance-based" to set intervals based on distance.
5. Configure High-Intensity Phase:
   • Duration/Distance: Set the length of your high-intensity work phase (e.g., 2 minutes or 400m).
   • Repeats: Set how many times this phase should repeat.
6. Configure Low-Intensity Phase:
   • Duration/Distance: Set the length of your low-intensity recovery phase (e.g., 1 minute or 200m).
   • Repeats: Set how many times this phase should repeat.
7. Start Workout: Once set, press START to return to pre-training mode. The interval timer icon will now be visible. Press START again to begin your workout.

Note: This method is limited. It doesn't allow for warm-up/cool-down phases, specific intensity zones, or complex structures.

Method 2: Creating Structured Intervals via Polar Flow Web Service or App (Recommended)

This method provides the most flexibility and control, allowing you to design sophisticated interval workouts.

Step-by-Step Guide for Polar Flow (Web Service)

1. Log in to Polar Flow: Go to flow.polar.com and log in with your Polar account.
2. Navigate to Favorites: On the left-hand menu, click on "Favorites."
3. Create New Training Target: Click the "+Add new" button.
4. Select Training Target Type: Choose "Phased." This is how Polar refers to structured interval workouts.
5. Name Your Workout: Give your workout a descriptive name (e.g., "VO2 Max 400m Repeats," "Tempo Intervals").
6. Select Sport Profile: Choose the sport profile this workout is for (e.g., "Running").
7. Build Your Phases: This is where you define the structure of your interval workout.
   • Warm-up:
     • Click "+Add new phase."
     • Set "Duration" (e.g., 10 minutes).
     • Set "Intensity Target" (e.g., Heart Rate Zone 2, Free, Pace Zone 3).
     • Add a "Description" (optional, e.g., "Easy jog").
   • Work/High-Intensity Phase:
     • Click "+Add new phase."
     • Set "Duration" (e.g., 2 minutes) or "Distance" (e.g., 400 meters).
     • Set "Intensity Target" (e.g., Heart Rate Zone 4-5, Pace Zone 5, Power Zone 4). This is crucial for effective interval training.
     • Add a "Description" (optional, e.g., "Hard effort").
   • Recovery/Low-Intensity Phase:
     • Click "+Add new phase."
     • Set "Duration" (e.g., 1 minute) or "Distance" (e.g., 200 meters).
     • Set "Intensity Target" (e.g., Heart Rate Zone 2-3, Free).
     • Add a "Description" (optional, e.g., "Walk or easy jog").
   • Repeats: To repeat the work and recovery phases, select both phases by clicking the checkbox next to them, then click "Repeat selected." Enter the number of repetitions (e.g., 8 for 8 sets of 400m work + 200m recovery).
   • Cool-down:
     • Click "+Add new phase."
     • Set "Duration" (e.g., 10 minutes).
     • Set "Intensity Target" (e.g., Heart Rate Zone 1-2, Free).
     • Add a "Description" (optional, e.g., "Slow jog/walk").
8. Save Your Workout: Click "Save" at the top right.

Key Considerations When Building Intervals in Polar Flow

• Phases: Each segment of your workout (warm-up, work, recovery, cool-down) is a distinct phase.
• Duration vs. Distance: You can set phases to be a specific time (e.g., 30 seconds) or a specific distance (e.g., 1 km).
• Intensity Targets: This is where you define how hard each phase should be. You can choose:
  • Heart Rate Zones: Based on your individual maximum heart rate, these are highly effective for physiological targeting.
  • Pace Zones: Useful for running, especially for specific race paces.
  • Power Zones: Ideal for cycling or running with power meters, offering precise and immediate feedback.
  • Free: No specific target, allowing you to go by feel (RPE).
• Repeats: Crucial for interval training, allowing you to easily duplicate work/rest cycles.

Syncing Your Workout to Your Pacer Pro

Once you've created and saved your interval workout in Polar Flow:

1. Connect Your Pacer Pro: Plug your Polar Pacer Pro into your computer using the supplied USB cable, or ensure your watch is paired and connected via Bluetooth to your Polar Flow app on your phone.
2. Initiate Sync:
   • Via Computer: The Polar FlowSync software (which you should have installed) will automatically detect your watch and begin syncing.
   • Via Mobile App: Open the Polar Flow app on your smartphone, navigate to the device view, and tap "Sync."
3. Confirmation: Once synced, your new interval workout will be available on your Pacer Pro.

Executing Your Interval Workout

1. Enter Pre-training Mode: From the time view on your Pacer Pro, press the START button.
2. Select Sport Profile: Choose the sport profile you assigned the workout to (e.g., "Running").
3. Find Training Target: Scroll down and select "Training targets."
4. Select Your Workout: Choose the interval workout you created from the list of available targets.
5. Start Workout: Press START to begin. Your watch will guide you through each phase with on-screen prompts and vibrations/sounds, indicating when to switch intensity.

Troubleshooting Common Issues

• Workout Not Appearing: Ensure you've properly synced your watch after creating the workout in Polar Flow. Check that the correct sport profile was selected for the workout.
• Incorrect Intensity Targets: Review your Heart Rate, Pace, or Power Zones in Polar Flow to ensure they are set accurately for your current fitness level.
• Watch Not Guiding: Confirm you selected the specific "Training target" before starting the workout, rather than just a general sport profile.

Optimizing Your Interval Training: Beyond the Device Settings

While the Polar Pacer Pro is an excellent tool, remember that effective interval training also requires:

• Progressive Overload: Gradually increase the duration, intensity, or number of intervals over time to continue challenging your body.
• Recovery: Adequate recovery between sessions is vital for adaptation and preventing overtraining.
• Listen to Your Body: Use the data from your watch (HR, pace, power) but also pay attention to your Rate of Perceived Exertion (RPE) and adjust as needed.
• Variety: Mix up your interval workouts (e.g., short, intense sprints; longer tempo intervals) to target different physiological systems.
• Warm-up and Cool-down: Always include these phases to prepare your body for the workout and aid recovery.

Conclusion

The Polar Pacer Pro, coupled with the comprehensive Polar Flow platform, empowers athletes to implement sophisticated interval training programs. By leveraging the phased workout structure within Polar Flow, you can precisely define your work and recovery periods, set targeted intensity zones, and receive real-time guidance directly on your wrist. This systematic approach ensures your interval training is both effective and aligned with your specific fitness goals, paving the way for significant improvements in performance.