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At the bottom, you can see your current heart rate, the minimum heart rate required for the submaximal test and your
current maximum heart rate value.
Your watch will ask
Was this your maximum effort?
is considered submaximal, if your effort wasn't maximal but you reached at least 85 % of your maximum heart rate.
Your test is automatically considered maximal, if you reach or exceed your current maximum heart rate value.
Test results
The Running Performance Test gives you your maximum aerobic power (MAP), maximum aerobic speed (MAS) and
maximal oxygen uptake (VO2max) as results. In addition, if you performed the maximal test you get your maximum
heart rate (HR
) value. You can view your latest result in
max
Your maximum aerobic power (MAP) is the lowest exercise intensity where your body reaches its maximum
l
ability to consume oxygen (VO2
Your maximum aerobic speed (MAS) is the lowest exercise intensity where your body reaches its maximum
l
ability to consume oxygen (VO2
Your maximal oxygen uptake (VO2
l
effort.
If you choose to update your sport profile settings with your new MAP, MAS and VO2
power zones, as well as calorie calculation are updated to match your current condition. If you performed the maximal
test you can also update your heart rate zones based on your new HR
Note that to update your training zones and HR
the Flow app after syncing you'll be asked if you want to update your values. The sport profile settings for all running
type sports will be updated with the new values.
Whether you should follow power zones, speed/pace zones or heart rate zones in your training, depends on your goals
and training routines. Power zones work in all types of terrains – flat or hilly. Speed zones are reliable only when you run
in flat terrain. Speed or power zones are also a good choice for interval training.
If you want to use the Running Performance Test to track your progress and help you choose the right training
intensities, we recommend that you repeat the maximal test every three months to ensure that your training zones are
always up to date. If you want to follow your progress more closely, you can repeat the submaximal test as often as you
wish in between the maximal tests.
Note that you will not get a Running Index result from your Running Performance Test.
if didn't reach or exceed your maximum heart rate value. Your test
Tests > Running test> Latest
). Maximum aerobic power can usually be sustained for a few minutes only.
max
). Maximum aerobic speed can usually be sustained for a few minutes only.
max
) is your body's maximum capacity to consume oxygen during maximum
max
value you need to sync the results to the Flow app. When opening
max
72
result.
results, your speed, pace and
max
value.
max
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