Your sleep analysis

Open your eyes to a full analysis of your body’s recovery overnight and get your alertness forecast for the day ahead.

Nightly Recharge™
Nightly Recharge™ is an automatic overnight recovery measurement that shows you how well you recover from the demands of your day. It helps you make the optimal choices in your everyday life to maintain overall well-being and reach your training or fitness goals. Your Nightly Recharge™ status is based on two components: how you slept (Sleep Charge), and how well your autonomic nervous system calmed down during the early hours of your sleep (ANS Charge).
Nightly Skin Temperature
Automatic Nightly Skin Temperature measurement monitors fluctuations in the temperature taken from the surface of your skin on your wrist as you sleep. It then compares that value to your 28-day baseline to display the deviation from your usual range. * The temperature measurement feature and data is not intended for medical purposes, diagnosis or treatment.
SleepWise™
Learn how your sleep behavior affects your day’s energy and alertness levels. With SleepWise™, you get daytime alertness insights that help you perfect a bedtime routine so you can face your daily challenges sharp and ready. By factoring in your sleep amount, quality, and your body’s internal circadian rhythm, SleepWise™ lets you know how the effects of sleep accumulate over time, making the impact of sleep debt and irregular sleep-wake rhythm visible.
Sleep Plus Stages™
Getting enough good-quality sleep is vital for your health and well-being. When you sleep, your body cycles through three sleep stages: light, deep, and REM. Sleep Plus Stages™ automatically tracks the amount and quality of your sleep (Sleep Score), and lets you know how long you spent in each stage during the night. Sleep tracking can help you understand your sleep behavior over the long-term, and also identify the factors in your day that may have a negative impact on your sleep.
Serene™
Relax your body and calm your mind with Serene™ guided breathing exercise. Deep breathing is known to be an easy and efficient way to manage stress, build resilience and improve focus. Serene™ guides you to breathe at a slow, regular rhythm to synchronize your heart rate with your rate of breathing – six breaths per minute; which is the optimal breathing rate for shutting down your body's stress response.

Training & Activity

Regular activity and training can have significant positive impacts on your health and wellness. Exercise will not only make you feel great physically, but can also improve your mental state to relieve stress, elevate your mood, and improve your sleep.

FitSpark®
FitSpark® personalized training guide offers daily, on-demand workouts that are easy to do, and match your recovery, fitness level, and training history. Get new workout suggestions every day for cardio, strength, or mobility direct to your watch - all you have to do is pick the session you like and let your watch guide you through it.
24/7 Activity Tracking
Our bodies are designed to move, so staying active is essential for your overall health and well-being. Polar watches promote active lifestyles by giving you a daily activity goal based on your personal data and activity level setting, then automatically tracking your activity throughout the day. If you’ve been inactive for too long, you’ll get a friendly reminder to get up and move. Your daily activity goal is shown as a circle that gradually fills until you reach your goal - get 100%.
Smart Calories
Calculates the number of calories burned based on your individual data: your weight, height, age, gender, HRmax, HRrest, VO2max, and the intensity of your training/activity. Heart rate-based calorie calculation is used when heart rate is measured, and it measures burned calories the most accurately also in conditions like cycling or lifting weights. Activity-based calorie calculation is used in training computers and activity trackers, when heart rate is not available. You can see the cumulative energy expenditure (in kilocalories, kcal) during exercise and total kilocalories of the session after exercise. You can also follow your total daily calories.
Energy Sources
See how much of each energy source your body uses during training, broken down into fats, carbohydrates, and proteins for each session - illustrated as percentages of your total calorie consumption at the end of your session. Seeing how much of each energy source you used during your session allows you to learn how different intensities affect your energy usage. You can also spot how the main energy source can change during a long session.
Work-Rest Guide
Work-rest guide analyzes your heart rate during work and rest phases of a session to give you personalized guidance on the optimal time to start working again. Specifically designed for strength training–and perfect for multi-joint exercises–it automatically detects your highest heart rate during execution of a set. The algorithm will then monitor your heart rate as you rest, and instruct you when you are recovered enough to begin your next set.

Tests

Various tests help you better understand your body, train better and sleep better

Running Performance Test
Run at the right level. The Running Performance Test helps you personalize your heart rate, speed and power zones, so that you’ll always hit the optimal running pace.
Walking Test
Walking Test is an uncomplicated test that you can perform regularly to estimate your aerobic fitness level based on your VO2max. Walk at a brisk pace for 15 minutes along a flat route and the automatic calculation will factor in the distance you walk, your heart rate during the test, and your personal metrics: gender, age, height, and weight.
Fitness Test
VO2max is a key figure to illustrate your aerobic fitness - in other words, the better your aerobic fitness, the stronger and more efficient your heart is. Fitness Test is a simple 5-minute fitness level assessment that can be performed lying down to estimate your VO2max without needing any other equipment. The automatic calculation takes into account your resting heart rate, heart rate variability, and your personal metrics: gender, age, height, weight, and training background.