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HEART RATE ZONES
The range between 50% and 100% of your maximum heart rate is divided into five heart rate zones. By keeping your
heart rate within a certain heart rate zone you can easily control the intensity level of your workout. Each heart rate zone
carries its own main benefits, and understanding these benefits will help you achieve the effect you want from your
workout.
Learn more about the Heart Rate Zones:
What are 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.
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