44
Aerobicfitness norms for males and females aged6 to 75 years: a review. Aviat Space Environ Med; 61:3-11,
1990.
VO2MAX
Ac learlink exis ts between maximal oxygenconsumption (VO2max)of thebody and cardiorespiratoryfitness
becauseoxygen deliveryt o tissues is dependenton lung andheart function. VO2max (maximaloxy gen
uptake,maximal aerobic power)is the maximal rate at which oxygen can be used by the body duringmaximal
exercise;it isrelated directly to the maximal capacity of the heart to deliver bloodto t hemuscles. VO2maxcan
bemeasuredor predicted by fitness tests (e.g.maximal exercise tests, submaximalexercise tests, Polar Fit-
nessTest). VO2max is a good indexof cardiorespiratory fitness and a goodpredictor of performancecapability
inenduranceevents such as distancerunning,c ycling, cross-country skiing, ands wimming.
VO2maxcan be expressed eitheras millilit ers perminute (ml/min = ml ■ min-1) or this value can be dividedby
theperson’s body weight in kilograms(ml/kg/min = ml■ k g-1■min-1).
TRAINING BENEFIT
TrainingBenefit gives you textual feedbackon your performancefor each trainings essionhelping you better
understandtheeffectiv eness of yourt raining.You can see the feedback in Flow appand Flow web service.
Toget the feedback, you needt o havetrained at least a total of 10 minutes in the heart ratez ones.Training
Benefitfeedback is based on heartrate zones. It readsinto how much time you spendand how many calories
youburn in each zone.
Thedescriptions of different trainingbenefit options arelist edin t het ablebelow
Feedback Benefit
Maximumtraining+ Thatwas a hard session! You improved yoursprint speed and the
nervoussystem of y ourmuscles, whichmake you more efficient.
Thissess ionalso increased your resistance to fatigue.
Maximumtraining Thatwas a hard session! You improved yoursprint speed and the
nervoussystem of y ourmuscles, whichmake you more efficient.
Maximum& Tempo training Whata sess ion! Youimproved your speedand efficiency. This
sessionalso significantly developedyouraerobic fitness and your
abilityto s ustain highintensity eff ort forl onger.
Tempo& Maximum training Whata sess ion! Yous ignificantly improvedyour aerobicf itness
andyour ability to sustain high intensity effort for longer.This ses-
sionalso developedy ourspeed and efficiency.