Export your Polar Flow data

Step-by-step (flow.polar.com)

1. Sign in at flow.polar.com.
2. Click your name (top right) → Account Settings.
3. Scroll to Export account data (GDPR section).
4. Click Export. Polar emails a download link within a few minutes.
5. Open the email and download the .zip — usually 5–20 MB depending on history.

What's in the file?

The .zip contains .json files: training-sessions.json,daily-activity.json, sleep.json, nightly-recharge.json. Upload the whole .zip — we extract daily HRV, RHR, sleep, and recovery fromnightly-recharge.json and sleep.json.

Heads-up

• You need a Polar device that supports Nightly Recharge (Vantage V/V2/V3, Ignite series, Grit X, H10 + Polar Flow nightly) for HRV trend data.
• If you only see training-sessions.json with no sleep / recharge, your device or app version doesn't track those metrics — Polar Beat-only accounts will have limited data.
• Per-session TCX files are also in the export but Whale DNA doesn't need them.

Privacy reminder

Same posture as every upload: in-memory only, EU servers, deleted within 24 hours.