COROS Watch Lapping: Manual, Automatic, and Data Analysis

How do you lap a COROS watch?

Lapping a COROS watch involves marking specific segments of an activity, either manually by pressing a designated button or automatically based on predefined distance or time intervals, to provide detailed performance data for each segment.

Understanding Laps in Exercise Science

In the context of exercise and performance tracking, a "lap" refers to a distinct segment of an activity. This segment could be a circuit around a track, a specific distance on a road, a timed interval, or any user-defined portion of a workout. The ability to lap allows athletes and coaches to break down a continuous activity into measurable units, facilitating precise analysis of performance, effort, and physiological responses within those specific intervals.

What is a Lap? A lap is a recorded split time and associated data for a particular segment of an activity. When you "lap" your COROS watch, you are essentially telling the device to mark the current point in your workout and begin recording data for a new segment.

Why Lap? Lapping is a fundamental feature for several key training methodologies:

• Interval Training: Laps are crucial for marking work and rest periods in high-intensity interval training (HIIT) or tempo runs. Each lap can represent an "on" segment (e.g., a fast mile) or an "off" segment (e.g., a recovery jog).
• Segment Analysis: Athletes can use laps to analyze performance over specific portions of a route, such as hill climbs, technical descents, or flat sections.
• Pacing Strategy: By comparing lap times, athletes can assess their pacing consistency and adjust their effort during longer events.
• Repetition Tracking: In activities like swimming or track workouts, laps help track the number of repetitions completed and the performance for each.

Manual Lapping on Your COROS Watch

Manual lapping provides the most control, allowing you to mark segments precisely when you choose. This is ideal for structured workouts where intervals are not fixed by distance or time, or when you want to mark specific geographical points.

Prerequisites Ensure you have started an activity on your COROS watch (e.g., Run, Bike, Track Run). The watch must be actively recording data for the lap function to be available.

The Lap Button On most COROS watches, the lap function is assigned to the Back/Lap button. This is typically the bottom-most button on the right side of the watch.

Step-by-Step Guide

1. Start Your Activity: From the main watch face, navigate to your desired activity mode (e.g., Run) and press the Digital Dial to start the activity.
2. Begin Exercising: Once the activity has begun and the watch is recording, proceed with your workout.
3. Press the Lap Button: At the precise moment you wish to mark a lap (e.g., at the end of a mile, the start of a climb, or the transition from a work interval to a rest interval), press the Back/Lap button firmly.
4. Confirm Lap: The watch screen will briefly display "Lap X" (where X is the lap number) along with the time and distance for that specific lap. It will then automatically reset the lap data fields on your screen and begin recording for the next lap.

Visual Confirmation Upon pressing the lap button, you will typically see a momentary screen flash or a notification indicating the lap number and its duration/distance. The data fields on your watch screen that show "lap pace," "lap distance," and "lap time" will reset to zero or update to reflect the current lap's progress.

Automatic Lapping (Autolap) with COROS Watches

Autolap is a convenient feature that automatically marks laps based on predefined distance or time intervals, eliminating the need for manual button presses. This is particularly useful for consistent interval monitoring during long runs or rides.

What is Autolap? Autolap automatically creates a new lap segment whenever a specific distance (e.g., every 1 mile/km) or time (e.g., every 5 minutes) is completed. The watch will notify you when an autolap occurs and display the data for that segment.

Configuring Autolap Settings

1. Access Activity Settings: Before starting an activity, navigate to the desired activity mode (e.g., Run). Instead of pressing the Digital Dial to start, press the Digital Dial and hold it for a few seconds to enter the activity's settings menu.
2. Find Autolap: Scroll down through the settings menu until you find "Autolap."
3. Select Autolap Type:
   • Distance: Choose a predefined distance (e.g., 1 km, 1 mile). The watch will automatically create a new lap every time you complete that distance.
   • Time: Choose a predefined time interval (e.g., 5 minutes, 10 minutes). The watch will create a new lap every time that duration passes.
   • Off: Select this if you prefer to use manual lapping exclusively.
4. Confirm Settings: Once you've selected your desired autolap setting, exit the menu, and start your activity.

Benefits and Considerations

• Benefits: Autolap ensures consistent segment analysis without requiring manual interaction, allowing you to focus purely on your performance. It's excellent for monitoring average pace over standard distances.
• Considerations: Autolap may not be suitable for highly variable workouts or when specific, non-standard segments need to be marked. In such cases, manual lapping offers greater precision.

Accessing and Analyzing Lap Data

The true power of lapping comes from the ability to review and analyze the data collected for each segment. This analysis helps in understanding performance trends and making informed training adjustments.

On the Watch

• During Activity: Many COROS watch faces can be configured to display "Lap Pace," "Lap Distance," or "Lap Time," showing your current performance for the ongoing lap. After a lap is completed, a summary screen briefly flashes.
• After Activity: Once an activity is saved, you can review a summary of your laps directly on the watch. Navigate to "Activity History," select your workout, and look for a "Laps" or "Splits" section. Here, you'll see a table listing each lap's duration, distance, and average pace.

COROS App Integration For a much more comprehensive analysis, sync your COROS watch with the COROS app on your smartphone.

1. Open the COROS App: After syncing, select your recent activity.
2. Navigate to Laps/Splits: Within the activity summary, there will be a dedicated section or tab for "Laps" or "Splits."
3. Detailed Analysis: The app provides a richer display of lap data, often including:
   • Interactive Graphs: Visualizing pace, heart rate, elevation, and power (if applicable) for each lap.
   • Comparative Tables: Side-by-side comparison of all laps, highlighting best/worst performance for various metrics.
   • Map Integration: See where each lap started and ended on a map.

Key Metrics per Lap When analyzing lap data, pay attention to:

• Lap Pace/Speed: How fast you completed that segment.
• Lap Duration: The time taken for the segment.
• Lap Distance: The length of the segment.
• Average Heart Rate: Your physiological response during that lap.
• Average Power (if available): Output generated during the lap.
• Elevation Gain/Loss: Changes in altitude for the segment.

Optimizing Your Training with Lap Data

Understanding how to use lap data effectively can significantly enhance your training efficacy and help you achieve specific performance goals.

Interval Training

• Precise Measurement: Laps allow you to accurately measure your effort and recovery during intervals. For example, you can see if your "on" intervals are consistently at your target pace and if your "off" intervals provide adequate recovery.
• Progression Tracking: Over time, you can track improvements in your interval performance, such as faster "on" laps at the same heart rate or shorter recovery times.

Pacing Strategies

• Even Pacing: For races or long-distance efforts, lap data helps you assess if you are maintaining an even pace. Negative splits (each subsequent lap faster than the last) or positive splits (slowing down) become evident.
• Targeted Pacing: During specific workouts, you can use lap data to hit target paces for different segments, such as a threshold pace for a sustained effort or a race pace for a practice segment.

Performance Progression

• Segment-Specific Improvement: If you frequently train on the same routes, lapping specific segments (e.g., a challenging hill) allows you to track your improvement on that particular section over weeks or months.
• Workout Efficiency: By analyzing lap data, you can identify areas where your performance drops off, suggesting where to focus your training efforts (e.g., endurance for longer laps, speed for shorter, faster laps).

Troubleshooting Common Lapping Issues

While generally straightforward, you might encounter minor issues with the lapping function.

Button Not Responding

• Firmware Update: Ensure your COROS watch has the latest firmware. Updates often include bug fixes and performance improvements.
• Button Lock: Check if the buttons are accidentally locked. On COROS watches, you can typically unlock them by pressing and holding the Digital Dial.
• Physical Damage: If the button feels stuck or unresponsive, there might be physical damage or debris. Clean around the button or contact COROS support if the issue persists.

Incorrect Lap Data

• GPS Accuracy: Ensure your watch has a strong GPS signal before starting an activity. Poor GPS can lead to inaccurate distance measurements, affecting lap distances and paces.
• Watch Settings: Double-check your Autolap settings to ensure they are configured as intended (e.g., 1 mile vs. 1 km).
• Accidental Laps: If you're getting laps you didn't intend, you might be accidentally pressing the lap button. Consider locking the buttons if this is a frequent issue, or rely on Autolap for certain activities.

Conclusion: Harnessing Lap Data for Smarter Training

The ability to lap on your COROS watch is more than just a simple feature; it's a powerful tool for structured training and detailed performance analysis. Whether you choose the precision of manual lapping for complex interval workouts or the convenience of automatic lapping for consistent segment tracking, understanding and utilizing this function can provide invaluable insights into your fitness, pacing, and progression. By regularly reviewing your lap data, you gain the knowledge to refine your training strategies, optimize your effort, and ultimately achieve your athletic goals with greater efficiency and intelligence.