Training Benefit feature
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 web service, Flow app and Beat app. 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+ | This training increased your maximum performance and sprint race speed. It toned the nervous system of your muscles and required maximal or near maximal effort for breathing and muscles. The training duration was long enough to increase fatigue resistance at the used speed. |
| Maximum training | This training increased your maximum performance and sprint race speed. It toned the nervous system of your muscles and required maximal or near maximal effort for breathing and muscles. This training intensity is recommended for short exercises. It is important to warm up before and cool down after the workout. |
| Maximum & Tempo training | This training increased your maximum performance and speed. It toned the nervous system of your muscles and improved your maximal oxygen uptake (VO2max) and efficiency. This training intensity is recommended for relatively short exercises. It is important to warm up before and cool down after the workout. |
| Tempo & Maximum training | This training increased your anaerobic tolerance. It improved your maximal oxygen uptake (VO2max), speed, efficiency, and performance. This training intensity is recommended for relatively short exercises. It is important to warm up before and cool down after the workout. |
| Tempo training+ | This training increased your anaerobic tolerance, and improved your maximal oxygen uptake (VO2max) and efficiency. It also raised the speed you can maintain without building up lactic acid. The training duration was long enough to increase fatigue resistance at the used speed. Carbohydrates are the main energy source that your body uses at this training intensity. |
| Tempo training | This training increased your anaerobic tolerance, and improved your maximal oxygen uptake (VO2max) and efficiency. It also raised the speed you can maintain without building up lactic acid. Carbohydrates are the main energy source that your body uses at this training intensity. |
| Tempo & Steady state training | This training began to increase your anaerobic tolerance and develop the speed you can maintain without building up lactic acid. It also improved your aerobic fitness, and the endurance of the working muscles by enhancing blood circulation to them. Carbohydrates are the main energy source that your body uses at this training intensity. |
| Steady state & Tempo training | This training improved your aerobic fitness. It also improved the endurance of the working muscles by enhancing blood circulation to them. It began to increase your anaerobic tolerance and develop the speed you can maintain without building up lactic acid. Carbohydrates are the main energy source that your body uses at this training intensity. |
| Steady state training + | This training improved your aerobic fitness. It also improved the endurance of the working muscles by enhancing blood circulation to them. The training duration was long enough to increase fatigue resistance at the used speed. Carbohydrates are the main energy source that your body uses at this training intensity. |
| Steady state training | This training improved your aerobic fitness. It also improved the endurance of the working muscles by enhancing blood circulation to them. Carbohydrates are the main energy source that your body uses at this training intensity. |
| Steady state & Basic training, long | This training improved the endurance of your muscles and your aerobic fitness. It also boosted your metabolism. Your body's ability to store oxygen within the cardio system and muscles improved. Because the training session was long, effects are expected to be stronger. Fat and carbohydrates are the energy sources that your body uses at this training intensity. |
| Steady state & Basic training | This training improved the endurance of your muscles and your aerobic fitness. It also boosted your metabolism. Your body's ability to store oxygen within the cardio system and muscles improved. Fat and carbohydrates are the energy sources that your body uses at this training intensity. |
| Basic & Steady state training, long | This training improved your basic aerobic endurance and aerobic fitness, and boosted your metabolism. Your body's ability to store oxygen within the cardio system and muscles improved. This training also developed the endurance of the working muscles. Because the training session was long, effects are expected to be stronger. Fat and carbohydrates are the energy sources that your body uses at this training intensity. |
| Basic & Steady state training | This training improved your basic aerobic endurance and aerobic fitness, and boosted your metabolism. Your body's ability to store oxygen within the cardio system and muscles improved. This training also developed the endurance of the working muscles. Fat and carbohydrates are the energy sources that your body uses at this training intensity. |
| Basic training, long | This training improved your general base fitness and basic aerobic endurance, and boosted your metabolism. Your body's ability to store oxygen within the cardio system and muscles improved. Because the training session was long, effects are expected to be stronger. Fat is the main energy source that your body uses at this training intensity, thus preserving your glucose storages. |
| Basic training | This training improved your general base fitness and basic aerobic endurance, and boosted your metabolism. Your body's ability to store oxygen within the cardio system and muscles improved. Fat is the main energy source that your body uses at this training intensity, thus preserving your glucose storages. |
| Recovery training | This training helped and speeded up your recovery from intense activity. This training intensity is recommended for recovery exercises throughout the training season, and it is suitable also for warmup and cooldown. It can promote overall health and wellbeing. |