User Manual

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The calorie calculation is based on an intelligent combination of acceleration and heart rate data. The calorie
calculation measures your training calories accurately.
You can see your cumulative energy expenditure (in kilocalories, kcal) during training sessions, and your total
kilocalories of the session after afterwards. You can also follow your total daily calories.
TRAINING BENEFIT
Training Benefit gives you textual feedback on the effect of each training session helping you to better
understand the effectiveness of your training.
You can see the feedback in Flow app and Flow web service. To
get the feedback, you need to have trained at least a total of 10 minutes in the heart rate zones.
Training Benefit feedback is based on heart rate zones. It reads into how much time you spend and how many
calories you burn in each zone.
The descriptions of different training benefit options are listed in the table below
Feedback Benefit
Maximum training+ What a session! You improved your sprint speed and the nervous system of your
muscles, which make you more efficient. This session also increased your resistance
to fatigue.
Maximum training What a session! You improved your sprint speed and the nervous system of your
muscles, which make you more efficient.
Maximum & Tempo train-
ing
What a session! You improved your speed and efficiency. This session also significantly
developed your aerobic fitness and your ability to sustain high intensity effort for longer.
Tempo & Maximum train-
ing
What a session! You significantly improved your aerobic fitness and your ability to sus-
tain high intensity effort for longer. This session also developed your speed and effi-
ciency.
Tempo training+ Great pace in a long session! You improved your aerobic fitness, speed, and ability to
sustain high intensity effort for longer. This session also increased your resistance to
fatigue.
Tempo training Great pace! You improved your aerobic fitness, speed, and ability to sustain high intens-
ity effort for longer.
Tempo & Steady state train-
ing
Good pace! You improved your ability to sustain high intensity effort for longer. This ses-
sion also developed your aerobic fitness and the endurance of your muscles.
Steady state & Tempo train-
ing
Good pace! You improved your aerobic fitness and the endurance of your muscles. This
session also developed your ability to sustain high intensity effort for longer.
Steady state training + Excellent! This long session improved the endurance of your muscles and your aerobic
fitness. It also increased your resistance to fatigue.
Steady state training Excellent! You improved the endurance of your muscles and your aerobic fitness.