Table of Contents
Advertisement
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.
Speed and distance from the wrist is available in the following running type sports: Walking, Running, Jogging, Road
running, Trail running, Treadmill running, Track and field running and Ultra running. To see speed and distance during a
training session, make sure you have speed and distance added to the training view of the sport profile you use when
running. This can be done in
Sport Profiles
in the Polar Flow mobile app or in the Flow web service.
CADENCE FROM THE WRIST
Cadence from the wrist gives you the option to get your running cadence without a separate stride sensor. Your cadence
is measured with a built-in accelerometer from your wrist movements. Please note that when using a stride sensor
cadence will always be measured with it.
Cadence from the wrist is available in the following running type sports: Running, Jogging, Road running, Trail running,
Treadmill running, Track and field running and Ultra running.
To see your cadence during a training session, add cadence to the training view of the sport profile you use when
running. This can be done in Sport Profiles in the Polar Flow mobile app or in the Flow web service.
Read more about
monitoring running cadence
and
how to utilize running cadence in your training.
ENERGY SOURCES
The energy sources breakdown shows how much of different energy sources (fats, carbohydrates, proteins) you used
during your session. On your watch, you can see it in the training summary right after finishing your session. More
detailed information can be viewed in the Flow mobile app after syncing your data.
74
Advertisement
Table of Contents
