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Running Index
Cooper test (m)
5 km (h:mm:ss)
10 km (h:mm:ss)
21.098 km (h:m-
42.195 km (h:m-
m:ss)
m:ss)
68
3350
0:18:20
0:38:00
1:24:00
2:55:00
70
3450
0:17:50
0:36:50
1:21:30
2:50:00
72
3550
0:17:10
0:35:50
1:19:00
2:45:00
74
3650
0:16:40
0:34:50
1:17:00
2:40:00
76
3750
0:16:20
0:33:50
1:14:30
2:36:00
78
3850
0:15:50
0:33:00
1:12:30
2:32:00
Training Load Pro™
The Training Load Pro™ feature measures how your training sessions strain your body and helps to understand how it
impacts your performance. The Training Load Pro gives you a training load level for your cardiovascular system Cardio
load, and with Perceived load you can rate how strained you feel.
Cardio load
Cardio load is based on training impulse calculation (TRIMP), a commonly accepted and scientifically proven method to
quantify training load. Your Cardio load value tells you how much strain your training session put on your cardiovascular
system. The higher the Cardio load, the more strenuous the training session was for the cardiovascular system. Cardio
load is calculated after every workout from your heart rate data and session duration.
Perceived load
Your subjective feeling is one useful method of estimating training load for all sports. The Perceived load is a value that
takes into account your own subjective experience of how demanding your training session was and the duration of your
session. It's is quantified with Rate of Perceived Exertion (RPE), a scientifically accepted method to quantify subjective
training load. Using the RPE scale is especially useful for sports where measuring training load based on heart rate alone
has its limitations, for example strength training.
Rate your session in the Flow mobile app to get your Perceived load for the session. You can choose from a
scale from 1-10, in which 1 is very, very easy and 10 is maximum effort.
Training load from a single session
Your training load from a single session is shown in the summary of your training session on your watch, in the Flow app
and in the Flow web service.
You'll get an absolute training load number for each measured load. The higher the load, the more strain it caused to your
body. In addition, you can see a visual bullet scale interpretation and a verbal description of how hard your training load
from the session was compared to your 90 days training load average.
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