Severe Tropical Cyclone Pola has upgraded to a category 3 system.

The Fiji Meteorological Services says TC Pola was located about 90 kilometres east of Ono-i-lau and about 230 kilometres south-southeast of Kabara at 3am today.

The cyclone is expected to have average winds up to 130 km/hr with momentary gusts to 185 km/hr.

A gale warning remains in force for Vatoa and Ono-i-lau and a strong wind warning remains in force for the rest of the Lau and Lomaiviti group.

A heavy rain warning remains in force for Lau and Lomaiviti group as well.

The average winds are expected to increase to 140 km/hr with momentary gusts to 195 km/hr by midday.

TC Pola is moving south-southwest at about 18 km/hr and the centre is the closest to Ono-i-lau.

On this track, TC Pola is expected to be located about 190 kilometres south of Ono-i-lau at 3pm today and about 370 kilometres south of Ono-i-lau at 3am tomorrow.

For Vatoa and Ono-i-lau: expect damaging gale force winds with average speeds up to 75 km/hr and momentary gusts to 100 km/hr.

Periods of heavy rain and squally thunderstorms.

Sea flooding of low-lying coastal areas expected.