90
adjusts to training intensity. For instance, when crossing from heart rate target zone 1 to 3, the
circulatory system and heart rate will adjust in 3-5 minutes.
Heart rate responds to training intensity depending on factors such as fitness and recovery levels, as well
as environmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your
training program accordingly.
SPEED ZONES
With the speed/pace zones you can easily monitor speed or pace during your session, and adjust your
speed/pace to achieve the targeted training effect. The zones can be used to guide the efficiency of your
training during sessions, and help you mix up your training with different training intensities for optimal
effects.
SPEED ZONES SETTINGS
The speed zone settings can be adjusted in the Flow web service. There are five different zones, and zone
limits can be manually adjusted or you can use the default ones. They are sport specific, allowing you to
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.
