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adjust the zones to best suit each sport. The zones are available in running sports (including team sports
that involve running), cycling sports as well as rowing and canoeing.
Default
If you choose Default, you cannot change the limits. The default zones are an example of speed/pace
zones for a person with a relatively high fitness level.
Free
If you choose Free, all limits can be changed. For example, if you have tested your actual thresholds,
such as anaerobic and aerobic thresholds, or upper and lower lactate thresholds, you can train with
zones based on your individual threshold speed or pace. We recommend that you set your anaerobic
threshold speed and pace as the minimum for zone 5. If you also use aerobic threshold, set that as the
minimum of zone 3.
TRAINING TARGET WITH SPEED ZONES
You can create training targets based on speed/pace zones. After synchronizing the targets via FlowSync,
you’ll receive guidance from your training device during training.
DURING TRAINING
During your training you can view which zone you are currently training in and the time spent in each
zone.
AFTER TRAINING
In the training summary on your watch, you'll see an overview of the time spent in each speed zone.
After syncing, detailed visual speed zone information can be viewed in the Flow web service.
SPEED AND DISTANCE FROM THE WRIST
Your watch measures speed and distance from your wrist movements with a built-in accelerometer. This
feature comes in handy when running indoors or in places with limited GPS signals. For maximum
accuracy make sure you’ve set your handedness and height correctly. Speed and distance from the wrist
works best when running at a pace that is natural and feels comfortable for you.
Wear your watch snugly on your wrist to avoid any shaking. To get consistent readings it should always
be worn on the same position on your wrist. Avoid wearing any other devices like watches, activity
trackers or phone armbands on the same arm. In addition, do not hold anything in the same hand like a
map or a phone.
