Vertical speed & VAM
Vertical speed
Vertical speed is an instant, real-time measurement of ascents and descents, used to calculate how many meters or feet you ascend or descend per minute, taking only altitude into account. It provides insight into your current training intensity during climbs and can be used the same way as speed or power on level ground. To view the vertical speed during training sessions, you need to add it to the training views of the sports profiles you wish to view it in.
Vertical speed (m/min) or (ft/min)
Ascent speed (VAM)
VAM is a metric that measures how quickly you ascend while cycling. It is expressed in vertical meters per hour (m/h). VAM measures your average ascent speed both during a 30-second window and since the start of a lap. VAM measured during a 30-second window (VAM, 30s) gives you an idea of how many meters you would climb in an hour if you maintained your current pace. This information can be used to monitor your climbing performance and estimate remaining climb time.
Lap Ascent Speed (Lap VAM) shows the average ascent for the current lap. By starting a lap at the beginning of a climb, you can track climb-specific performance metrics. Lap VAM also allows you to measure average ascent speed in intervals during a long continuous climb. While Lap VAM provides a good measure of overall climb performance, it doesn't respond quickly to momentary variations in intensity. To understand how momentary intensity relates to average intensity during long climbs, you can compare ascent speed (VAM, 30s) and lap ascent speed (Lap VAM) side by side. To view these metrics during training sessions, you need to add them to the training views of the sports profiles you wish to view them in.
VAM, 30s (m/h) / Lap VAM (m/h)
Adding Vertical speed and VAM to a Training View
Choose the data you want to view during your sessions by customizing your training views in the sports profile settings in the Polar Flow app or web service. Vertical speed and VAM are currently available in the following sport profiles:
- Hiking
- Trail running
- Cycling
- Road cycling
- Mountain biking
- Downhill skiing
- Snowboarding
- Mountain bike orienteering
- Ultra Running
- Telemark skiing
- Backcountry skiing
- Snowshoe trekking
- Climbing (outdoor)
- Off-road triathlon
- Off-road duathlon
In the Flow app:
Go to the main menu, and choose Sport profiles.
Choose a sport profile and tap Edit to open the sport profile settings.
If you have more than one device in your Flow account, make sure Grit X2 Pro/Vantage V3 is chosen at the top of the page. You can change the device by swiping.
Scroll down to Training views and tap an existing view to edit it, or tap the plus icon to add a new view. Then tap the data fields to add them to the training view. Vertical speed and VAM can be found under the Environment section.
When you're ready, tap Done. Remember to sync the settings to your watch.
In the Flow web service:
- Click your name/profile photo in the upper right corner. Go to Sport Profiles, and choose Edit on the sport profile you wish to add it to.
- Choose Related to device.
- Click on an existing view to edit it, or click on the plus icon to add a new view. Then click on the data fields to add them to the training view. Vertical speed and VAM can be found under the Environment section.
- When you're ready, click Save. Remember to sync the settings to your watch.