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Speed and Power Zones

With the speed and power zones you can easily monitor speed or power during your session, and adjust your speed or power to achieve the targeted training effect. The zones can be used to guide the efficiency of your training during sessions, and help you mix different training intensities for optimal results.


The speed and power zone settings can be adjusted in the Flow web service. They can be turned on or off in the sport profiles they are available in. There are five different zones, and the zone limits can be manually adjusted or you can use the default ones. They are sport specific, allowing you to adjust the zones to best suit each sport. The zones are available in running sports (including team sports that involve running), cycling sports as well as rowing and canoeing.


If you choose Default, you cannot change the limits. The default zones are optimized for a person with a relatively high fitness level.


If you choose Free, all limits can be changed. For example, if you have tested your actual thresholds, such as the anaerobic and aerobic thresholds, or the upper and lower lactate thresholds, you can train with the zones based on your individual threshold speed or pace. We recommend that you set your anaerobic threshold speed and pace as the minimum for zone 5. If you also use the aerobic threshold, set that as the minimum of zone 3.

You can create training targets based on speed zones. After synchronizing the targets via FlowSync, you’ll receive guidance from your training device during training.

During Training

During your training you can view which zone you are currently training in and the time spent in each zone.

After Training

In the training summary on M460, you'll see an overview of the time spent in each speed or power zone. After syncing, detailed visual speed or power zone information can be viewed in the Flow web service.