- Main watch face → Training Plan → Today → Choose the Workout, then select Indoor Run and Indoor Bike to start a training session.
Adjusted Pace in standard "Run" mode will now be displayed in the COROS app/activity summary.
What is Adjusted Pace？
Adjusted Pace is a metric displaying an estimation of what COROS calculates your pace would be if running on completely flat ground. This allows COROS users to easily compare workouts, gauge effort level, better analyze training intensity, and more. When running uphill, Adjusted Pace will be faster than the actual pace of the run (running uphill requires extra effort), while running downhill will result in an Adjusted Pace metric that is slower than the actual pace.
On the app
- Go to the Device page from the bottom bar and select your device.
- Select Find Device to trigger the alert on the watch if it's close by.
- **Please note** In order for "Find My Phone" to work, it is required that the COROS app is running in the background. Do not force close the COROS app if you wish to use this feature. Force closing apps halts all Bluetooth connectivity that is required.
Stop the alarm once you find the watch by pressing any button.
On the watch
- Go to the Toolbox Menu.
- From the main watch face, press and hold the BACK/LAP button.
- Select Find My Phone. Once COROS app receives the request, an alarm will be triggered.
- An activity deleted on the watch cannot be restored.
- There is no “Delete All” option on the watch.
- Deleting an activity from the watch will also delete the activity from the COROS app
Available for APEX Pro/VERTIX/VERTIX 2.
Available for PACE 2/PACE 3/APEX Pro/VERTIX/VERTIX 2.
During an activity you are now able to sync a route from the COROS app to your watch, and use that route on your current run.
During the activity on your phone:COROS app → Profile (shield icon) → Navigation Routes Library → Select Route → Sync with your watch
During the activity on your watch: Press and hold the BACK/LAP button → Navigation → Select Courses → Choose the route → Start Course
COROS users are now able to record RPE (Rate of Perceived Exertion) and training notes after finishing a pre-planned workout. This allows for personal reflection on how that day's training went and how you felt overall. To add RPE or training notes, simply open your desired workout in the COROS app and scroll down to the Perceived Exertion and Training Notes section near the bottom to add your post-workout reflection.
RPE (Rate of Perceived Exertion)
Some of the best athletes in the world, including Eliud Kipchoge, utilize detailed logs or notes on their workouts. Using notes to summarize and keep record of fueling strategies, route details, or detailing performance for an interval session can be an incredibly valuable asset for any athlete.
Coaches will also be able to see training notes and RPE within the Training Hub to better monitor their athletes training and performance.
Available on COROS PACE 2/PACE 3/APEX Pro/VERTIX/VERTIX 2.
Sleep tracking rule
- Displays all training sessions on the calendar in the COROS app
Future training sessions will be shown without background colors/transparent, with a colored outline indicating workout type.
Completed workouts will now show as solid colors.There will be an underline indicating the completion status of the workout.Unplanned workouts will not have an effort accuracy indicator.
“Effort Accuracy” key
- Quick access to Training Plan Library.
- Adds weekly Summary including: total time, distance and training load of the week.
- Adds the ability to view stat summaries by month.
This helps users easily check the status of the watch on the homepage, and by tapping the watch icon, users can enter the device management page in a more streamlined manner.
Whether measured in a sleep lab or with a wearable device, a recorded night of sleep will be broken down into four unique sleep "stages": Awake, Light, Deep/Slow Wave Sleep (SWS) Sleep and Rapid Eye Movement (REM). The average adult will cycle through these stages 3-5 times per night.
The sleep stage "Awake" is as simple as it sounds. This is the time measured during the night where you are not fully asleep. It is entirely normal for someone to spend upwards of 30 minutes to 1 hour awake during the night, even if there is no memory of the time spent awake. The periods of 1-3 minutes spent awake are quite common and rarely is an individual conscious for all, if any, of those awake periods.
This stage is the transition period between "awake" and "deep" sleep, when your body is still partially responsive to the environment but also partially attuned to the restoration that takes place in deep sleep, such as muscle recovery. Your breathing will slow and your body temperature will drop slightly. A healthy amount of light sleep is around 50% of your total sleep time.
Deep Sleep / SWS (Slow Wave Sleep)
When your body enters deep sleep, this is a crucial time for your muscles to repair and rebuild. This is also the time when your immune system is fortified. Your breathing and heart rate are at their slowest as your body fully relaxes. Your brain activity involves delta waves, which is why this stage is often called slow wave sleep. A healthy amount of time spent in deep sleep is 20-25% of your total sleep time.
REM (Rapid Eye Movement)
During REM, not only the body but the brain is restored. While your body is entirely still with the exception of your eyes (which is how REM gets its name), your brain is actually the most active. This stage of the sleep process involves dreaming, and also the cementing of activities and acquired knowledge as memories. Like deep sleep, healthy amount of time spent in REM is 20-25% of your total sleep time.
Make the most of your sleep
Sleep deprivation negatively affects health in a myriad of ways. By tracking your sleep patterns with your COROS watch, you can see what changes need to be made to recover better and feel more restored when you start each day. You have probably heard that the average adult needs 7-9 hours of sleep per night. However, it's important to keep in mind that the quality of sleep matters just as much as the quantity. A truly restorative sleep is one where you cycle through the four stages smoothly, with as little wake time as possible, about 3 to 5 times.
Reaching deep sleep and REM is crucial for proper recovery and rehabilitating your muscles and brain. There are also some concrete steps that you can take to improve your sleep quality, such as avoiding screens and alcohol before going to bed, getting sufficient daylight while awake, and sticking to a consistent sleep schedule.
For information on how COROS watches track your sleep, please see this article.
Effort Accuracy measures how well a structured workout is executed according to the plan. Simply put, Effort Accuracy is the product of the target completion rate and the intensity completion rate.
Session is Run, Target is 30 minutes, and Intensity is Max Heart Rate (Aerobic).
If you run 24 minutes, the target completion rate is 24/30=80%.
If you spend 21 minutes in the Aerobic zone, the intensity completion rate is 21/24=87.5%.
Effort Accuracy of this structured workout is 80%x87.5%=70%.
Session is Bike, Target is 10 miles, and Intensity is Power (200-320 W).
If you bike 7 miles for 25 minutes, the target completion rate is 7/10=70%.
If you spend 20 minutes in the Power zone, the intensity completion rate is 20/25=80%.
Effort Accuracy of this structured workout is 70%x80%=56%.
- Session 1 is Warm Up, Target is 5 minutes.
- Session 2 is Swim, Target is 1000 meters.
- Session 3 is Swim, Target is 30 minutes.
- Completes Session 1 in 4 minutes.
- Effort Accuracy doesn't apply to this session.
- Completes Session 2 for 600 meters and 16 minutes.
- Session Effort Accuracy is 600/1000=60%.
- Session Percentage is 16/40=40%.
- Completes Session 3 for 24 minutes.
- Session Effort Accuracy is 24/30=80%.
- Session Percentage is 24/40=60%.
Effort Accuracy of this structured workout is 60%x40%+80%x60%=72%.
The calculation of Effort Accuracy is different based on the activity type, target type, intensity type, and session type. Please refer to the table below for more details.
|Activity Type||Target Type||Intensity Type||Session Type||Effort Accuracy|
|Run||Any Type Except Open||Any Type Except Not Set||Any||Target Completion Rate x Intensity Completion Rate|
|Run||Any Type Except Open||Not Set||Run||Target Completion Rate|
|Run||Any Type Except Open||Not Set||Warm Up, Rest, Cool Down||N/A|
|Run||Open||Any Type Except Not Set||Any||Intensity Completion Rate|
|Bike||Any Type Except Open||Any Type Except Not Set||Any||Target Completion Rate x Intensity Completion Rate|
|Bike||Any Type Except Open||Not Set||Bike||Target Completion Rate|
|Bike||Any Type Except Open||Not Set||Warm Up, Rest, Cool Down||N/A|
|Bike||Open||Any Type Except Not Set||Any||Intensity Completion Rate|
|Swim||Any Type Except Open||N/A||Swim||Target Completion Rate|
|Swim||Any Type Except Open||N/A||Warm Up, Rest, Cool Down||N/A|
|Strength||Any||Any||Any||100% for Structured Workouts|
|Strength||Any||Any||Any||0% for Non-structured Workouts|
Available for PACE 3/APEX 2/APEX 2 Pro/VERTIX 2.