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Learn more about the Heart Rate Zones:
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.
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
What are Heart Rate
Sport Profiles
in the Polar Flow mobile app or in the Flow web service.
Zones?.
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