How to Track Your Workout with Aolon Smartwatch

Your Aolon smartwatch is designed to be your ultimate workout companion. Whether you're running, cycling, swimming, or doing strength training, this guide will help you get the most out of your fitness tracking.

Getting Started

Before Your Workout

1. Wear your watch correctly
   - Snug but comfortable
   - About 2 finger widths above wrist bone
   - Clean and dry wrist

2. Check battery level
   - Ensure at least 50% for short workouts
   - 80%+ for long sessions with GPS

3. Sync your watch
   - Open Aolon Connect app
   - Ensure recent sync

Starting a Workout

Method 1: Quick Start from Watch

1. Swipe right from the watch face
2. Scroll through workout types
3. Tap to select your workout
4. Wait for GPS (if needed)
5. Tap the play button to start

Method 2: Via App

1. Open **Aolon** app
2. Tap **Workouts** tab
3. Select workout type
4. Tap **Start** on your watch
5. Begin your session

Supported Workouts

Outdoor Activities
| Workout | GPS Required | Data Tracked |
| Running | Yes | Distance, pace, route |
| Cycling | Yes | Distance, speed, route |
| Hiking | Yes | Distance, elevation |
| Walking | Optional | Steps, distance |
| Golf | Yes | Score, distance |

Indoor Activities

| Workout | GPS | Data |
| Treadmill | No | Distance, pace |
| Rowing | No | Strokes, time |
| Elliptical | No | Calories, time |
| Strength | No | Reps, duration |
| Yoga | No | Duration, HR |

Swimming
- Pool length settings
- Stroke detection
- SWOLF efficiency score
- Lap counting

During Your Workout

Viewing Stats

Swipe left/right to see different screens:

| Screen | Shows |
| 1 | Time, Duration |
| 2 | Heart Rate, Zone |
| 3 | Distance, Pace |
| 4 | Calories, HR |

Quick Actions

Pause: Tap the pause button
Resume: Tap play button
End: Hold end button (3 seconds)

Heart Rate Zones

Understanding Zones

| Zone | % Max HR | Effort | Fat Burn |
| Zone 1 | 50-60% | Very light | 85% |
| Zone 2 | 60-70% | Light | 70% |
| Zone 3 | 70-80% | Moderate | 40% |
| Zone 4 | 80-90% | Hard | 15% |
| Zone 5 | 90-100% | Maximum | 5% |

Calculate your max HR: 220 - your age = estimated max heart rate

Using GPS

For Outdoor Workouts

1. Wait for signal
   - Find open area
   - Wait for "GPS Ready" message
   - Typically 10-30 seconds

2. During workout
   - Keep watch face up
   - Don't cover with sleeve

3. After workout
   - Auto-saves route
   - Sync to app for full map

Tips for Better GPS

- Start in open area
- Avoid tall buildings
- Keep phone in same pocket
- Update firmware regularly

Post-Workout

Viewing Results

On your watch:
- Summary screen shows key stats
- Swipe for detailed breakdown

In the app:
1. Open Aolon Connect
2. Go to **Activity** tab
3. Select workout
4. View detailed metrics

Key Metrics Explained

| Metric | What It Means |
| Duration | Total workout time |
| Distance | Total traveled (GPS) |
| Avg Pace | Speed per mile/km |
| Calories | Estimated burn |
| Avg HR | Heart rate average |
| Max HR | Highest heart rate |

Analyzing Your Data

Weekly Review

Check these weekly:
- Total workout time
- Average heart rate
- Calories burned
- Consistency

Progress Tracking

In the app:
- View trends over time
- Compare workouts
- Set new goals

Troubleshooting

GPS Not Connecting

Solutions:
- Wait longer in open area
- Restart workout
- Check firmware updates
- Ensure phone Bluetooth is on

Heart Rate Seems Off

Check:
- Watch position on wrist
- Clean sensor area
- Tighten or loosen strap
- Wait 5 minutes after starting

Workout Not Saving

Try:
- Sync immediately after
- Check app connection
- Manual save from app

Pro Tips

✅ **Warm up**: Start slow, then increase intensity
✅ **Stay hydrated**: Track water intake
✅ **Cool down**: 5-minute easy pace
✅ **Rest**: Allow recovery time between intense sessions
✅ **Consistency**: Regular workouts build better data

What's Next?

Learn more:
- How to Set Fitness Goals
- Understanding Sleep Data
- Extending Battery Life During Workouts