Activity Alerts

To set an activity alert, prior to pressing “Start Activity”, scroll down and select Activity Alerts. These alerts are custom to individual activity modes, and not all options may be available for all activity types.

Activity Modes

Customize Activity Data Pages

To customize data pages on your DURA, please follow the steps below:

Manually Sending Data to 3rd Party Sites

Navigation and Routes

Learn more about using navigation with DURA.

Resume Later

During certain activity modes (Road, Gravel, MTB) you have the option to use the "Resume Later" feature to help support Multi-Day activities and extend battery life on your DURA.

To use this feature, start recording any outdoor bike mode. Once you want to use the Resume Later option, press the digital dial to pause the activity. Next, scroll to the "Resume Later" option. Press the digital dial once to confirm that you want to exit the activity.

To restart your activity, return to the previously used activity mode (ex: Road). You will be prompted with the message "Resuming unfinished activity mode", press the digital dial to reopen the activity and resume.

Route Syncing to DURA in the Middle of an Activity

During the activity on your phone: COROS app → Profile → tap on DURA → My Routes → Select Route → Sync with your DURA

During the activity on your DURA: Press and hold the BACK/LAP button → Navigation → Select Courses → Choose the route → Start Course

Syncing Data with the COROS App

After your ride is finished, DURA will automatically sync data to your COROS app if there is an Bluetooth connection between both devices.  The sync usually takes less than 5 seconds.

Using Different GPS Modes

DURA has three different Satellite Settings to fit different scenarios.  You can customize these from the System menu > More Settings > Satellite Systems.

How to Receive EvoLab Metrics

With a connected power meter and/or heart rate strap, your COROS DURA can give you detailed training insights for your cycling fitness journey.  DURA can pair with most power meters and bike trainers, and can receive heart rate data from paired accessories such as chest straps, COROS heart rate monitor, a COROS watch or other device that broadcasts HR data.

If you are using COROS for the first time, you will receive Training Load and other generic fitness metrics as long as DURA is paired with a device that measures heart rate data.

To calculate your FTP (Functional Threshold Power), you will need to meet the requirements listed below during a bike activity to provide the algorithm the data it needs to assess your FTP.  An accurate FTP extrapolates your individual power zones and provides accurate Training Load data for cycling activities.  These are the requirements:

  1. Record an indoor or outdoor ride that includes a segment of at least 20+ minutes of steady, uninterrupted riding (no intervals).
  2. During the 20-minute steady segment, DURA is paired with both a power meter and an external device (such as a COROS watch or an external HR Strap) to measure heart rate.
  3. During this segment, your heart rate must average at least 60% of your heart rate reserve. 

Training Load

Training Load measures the impact brought to your body from the training. Each activity tracked by DURA receives a Training Load total based on volume (in minutes) and intensity (time spent in your power zones or heart rate zones).  Training Load will be calculated using power data when DURA is connected to a power meter, or heart rate data if no power meter is connected.

Note: If you do not yet have an initial FTP assessment from COROS, your Training Load for cycling activities will be calculated based on heart rate only, even if you are paired with a power meter.  After COROS calculates your FTP and power zones, Training Load will be calculated using both heart rate and power for a more accurate representation of your impact from training.

Training Load can be added to data pages on your DURA to be viewed in real-time to gauge the intensity and duration of your training. Longer and more intense training yields a higher training load score. Compare your training load in your DURA or via the COROS app to see how today’s training compares to similar activities in the past.

 

7-Day Total Load & Recommendation 

7-Day Total Load measures the total training load in the last 7 days. COROS evaluates if your recent training load is reasonable and recommends a zone that is least likely to get you injured while maximizing the training outcome based on your training history. If your 7-Day Total Load is higher than the recommended zone, you may consider reducing your training intensity to allow your body to recover more.

Base Fitness

Base Fitness measures the ability to take on exertion from long-term training. It is calculated based on your training load in the past 6 weeks which is essentially your fitness level with an exponentially weighted model. A higher value means your body is capable of training longer and more frequently at higher intensity. Base Fitness will gradually decline if you decrease volume and intensity of training compared to 6 weeks ago.

Load Impact

Load Impact measures the amount of impact brought to your body from short-term training. It is calculated based on the training load in the last 7 days with an exponentially weighted model. A higher value means a higher impact is introduced to your body and will limit your performance from tiredness. Load Impact goes down if you take more rests and up if you train more.

Intensity Trend

Load Impact divided by Base Fitness yields your Intensity Trend. This metric reflects the amount of fatigue your body is suffering from the recent training while considering your ability to sustain the impact. A low value means that your body is ready to take on more intensity while a high value indicates overtraining.

Many people may think load impact is your fatigue. Here's an example to explain the difference. While the load impact of a 100k training week may be similar for you and Eliud Kipchoge, the amount of fatigue left in your body can be entirely different because Eliud’s base fitness may be way above yours. To achieve the best race result or your best day in the mountains, you want the base fitness to be as high as possible, and fatigue to be low but not too low as this can lead to a decline in base fitness.

Intensity Trend is a powerful and objective tool to help provide accurate feedback to avoid injuries and adjust your training plan to reach the expected training outcome. To give the best recommendation, COROS has set 5 different fatigue zones for you. You will want to be in the Optimized zone (100-149%) for maximized training efficiency, and in the Performance zone (50-79%) for race days. The concept of tapering is to take your body from the optimized zone to the performance zone.

Recovery Timer & Suggestion

To get the best improvement to your fitness, you will have to train with fatigue, but training when you are too tired can easily lead to injury. After each training, the recovery timer provides feedback on the time needed to receive full recovery. The more you train with DURA, the more accurate feedback it will give you as EvoLab keeps learning your fitness data.

Currently, the countdown is designed to be used during a training block with a maximum recovery time set to 96 hours or 4 days. Don’t be surprised if it tells you that you are ready to train hard again in a few days after a 100-mile race as most people will take an extended recovery following a goal race or completed training block. Please listen to your body, take enough rest, and start using the recovery timer again when you are ready to kick off a new training session.

Power Zones

Training with power is one of the most valuable tools for cyclists to improve their fitness.  The COROS cycling power zone model is based on a percentage of your FTP (Functional Threshold Power) to allow your workouts to be as individualized as possible. 

COROS power zones are broken down into 7 zones:

  1. Recovery (<56% FTP): Easy, recovery rides.
  2. Aerobic Endurance (56 - 75% FTP): Long rides. Easy, but sustained effort.
  3. Aerobic Power (76 - 90% FTP): Tempo, or sweet spot rides. Harder effort that require focus, but sustainable for longer periods.
  4. Threshold (91 - 105% FTP): FTP workouts. Strenuous effort and hardly sustainable.
  5. Anaerobic Endurance (106 - 120% FTP): VO2max workouts. Effort is very demanding and can be sustained for several minutes at a time.
  6. Anaerobic Power (121 - 150% FTP): Strength workouts. Highly demanding effort that can only be sustained for a few minutes.
  7. Sprint (>150% FTP): Neuromuscular workouts. Maximal effort that can be sustained for up to a minute at most.

Threshold Heart Rate Zones

Lactate Threshold is the breaking point when aerobic training starts to transform to anaerobic training. It can also be defined as the intensity of training at which lactate acid begins to accumulate in the blood faster than it can be removed. It is a popular indicator used in competitive sports. In addition to the traditional heart rate zones, we’ve now introduced 6 threshold pace zones representing different focuses in training. Threshold pace zones are a great tool to measure your effort and it eliminates any issues that could develop with your heart rate readings.

EvoLab recommends personalized threshold heart rate and pace zones as the default setting based on your general fitness level. To better suit your training, you can edit the default zones or choose other heart rate zones such as max heart rate zones or heart rate reserve zones. Training at each zone has a unique effect on your body and fitness. You can improve base endurance, lactate threshold, anaerobic endurance by training at associated zones.

Below are the details of the default threshold heart rate and pace zones and they may not match the zones that are edited manually.

Training Plans and Workouts

Download verified training plans and workouts

Visit the COROS Training Plans & Workouts page to browse and download structured workout workouts designed by pro athletes and coaches for free.

To add these workouts to your COROS library, select "View Details" to open and save the workout via Training Hub.  Or, select "Scan to Add" and open your COROS app to the Profile page, then use the scan feature within the app to download the plan.

 

Create your own bike workouts

To create a bike workout, follow these steps:

  1. Open the COROS app to the Profile page
  2. Select Workout Library
  3. Select "Create" in the top right corner and choose Bike mode
  4. Select "Add Exercise" to add a warm up, cool down, rest, interval, or other training
  5. Each session can be customized to a specific target and intensity.
  6. To rearrange the order of your workout, press and hold any session to drag and drop it somewhere else.
  7. Press and hold a session, then drop it directly on top of another session to combine both in a single set.  You can then increase the number of repeats for that set.
  8. Swipe left to delete or duplicate sessions.
  9. When you are finished, tap "Save" in the top right corner.  Select the three dots to sync with your DURA.  Up to 20 workouts can be stored locally on your DURA.