Everything you need to know to get started with CORE 2
01 SETTING UP YOUR DEVICE
01 What's In The Box?
In your CORE 2 box you will find the following contents:
- CORE 2 Thermal Sensor
- CORE 2 HRM Clip
- Magnetic USB-C charging cable
- Product Information Packet
- Fully Recyclable Packaging
02 Charging CORE 2
The first thing to do upon receiving your new CORE sensor is to charge the device. Connect the charging cable to a USB power source (e.g. phone charger or computer, but not a power bank).
When you attach the cable, the red LED with turn on to indicate the sensor is charging. A full charge will typically require 3-4 hours. The red LED will turn off.
A full battery charge will last five to six days with standby mode activated.
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03 Powering On CORE 2
Disconnect the charging cable and shake the sensor until the green light starts blinking. This indicates that the device has begun to measure and that it’s ready to connect with your smartphone, smartwatch or sports computer.
04 Connecting With The CORE App
The CORE App lets you:
- Connect to CORE sensors
- View your thermal data
- Pair to a heart rate monitor
- Perform firmware updates
- Download and install the iOS CORE App or Android CORE App on your mobile device.
- Start the CORE app and follow the instructions on the screen. Ensure Bluetooth is enabled on your mobile device.
- Make sure to update to the latest firmware on your new CORE sensor.
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05 Pairing with a Heart Rate Monitor
Pairing with a HRM is critical for accurate data. The CORE sensor uses a complex algorithm to calculate core temperature. During sports, the lack of a heart rate signal will cause inaccurate data.
The HRM only needs to be paired once (the sensor will connect automatically after that).
Pairing is easy using the CORE iOS App or CORE Android App.
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06 Pairing with 3rd Party Devices
Once paired and the data fields are set up, most sports devices automatically find and connect to the CORE sensor and record the core body temperature and other thermal data into the FIT file, depending on the manufacturer.
- Garmin ANT+ Setup Guide
- Wahoo ANT+ Setup Guide
- COROS Bluetooth Setup Guide
- Suunto Bluetooth Setup Guide
- Hammerhead ANT+ Setup Guide
For a complete list of compatible devices and software, click ‘learn more.’
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07 Mount the CORE 2
- Mount the clip: Slide the thin end of your heart rate monitor band through the slits of the clip
- Insert the sensor: place the sensor in the clip, pay attention that the multiple grey printings on the back point towards the skin (see "THIS SIDE ON SKIN" label).
08 Wearing CORE 2
For the most accurate measurements, position the sensor on the torso below the armpit using a heart rate monitor strap. Ensure consistent placement across sessions.
The CORE sensor can be worn elsewhere on the body such as on the arm or wrist; however measurement accuracy can be reduced.
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09 Device Maintenance
You can easily ensure you get a long life from your CORE 2 with these steps.
- Rinse your CORE device with water and mild soap after each use.
- The device can be disinfected with rubbing alcohol (ethanol or isopropanol).
- Elevated temperatures (such as hot automobile) will shorten battery life. Store CORE in a dry and cool location.
- Do not use in passive heat training environments (i.e. sauna, steam, hot bath)
- Regular charging of the sensor will prolong the battery live – the charge should ideally never drop below 10-20%.
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More Questions?
Still having trouble? Check out the full collection of CORE support resources here.
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02 UNDERSTANDING CORE DATA
What Does CORE Data Show You?
CORE measures and records several important thermal metrics. They are displayed live on your connected 3rd-party device, the CORE mobile app, and also summarized in the CORE mobile app.
01 Heat Strain Index
Heat strain describes the physiological processes that cool the body. The harder the body works to cool itself, the greater the strain, and the greater the impact on performance. CORE’s Heat Strain Index (HSI) quantifies this strain in real time using an algorithmic combination of core and skin temperatures.
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02 Heat Zones
Your Heat Strain Index can fall into 1 of 4 Heat Zones. The heat training zone (Zone 3) is the one that causes physiological adaptations that improve performance. Time spent in each zone is tracked on the CORE app or with the new Garmin Datafield.
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03 Heat Training Load
Your Heat Training Load is the daily value (on a scale of 0-10) of the amount of time spent in the heat zones, where more time in the heat training zone (Zone 3) will lead to a higher value. Optimal heat training involves 2–3 sessions per week, with 45–60 minutes per session in the heat training zone. Sequential days with high Heat Training Load will increase your Heat Adaptation Score.
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04 Heat Adaptation Score
Under the right conditions, the human body has an amazing ability to adapt. The Heat Adaptation Score uses an evidence-backed formula to calculate how adapted you are to heat on a scale of 0-100%. Use Heat Zones to guide your training towards high daily Heat Training Loads, which ultimately boost your Heat Adaptation Score over time.
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05 Core and Skin Temperatures
Core body temperature is the temperature near internal organs in the torso. Core temp rises when we exercise, and if it rises too high, performance suffers. Skin temperature varies widely depending on environmental conditions. While skin temp helps your body regulate core temp, there is often little correlation between the two. Both are used to calculate your Heat Strain Index.
06 Recording and Reviewing Data
The CORE sensor sends real-time data to paired devices and also saves up to a month of data internally. However, when the sensor fully runs out of battery, the recorded data is lost.
Sports devices will display your real-time data and save it so it is available for later viewing and analysis. This is commonly saved in .fit file format which is convenient to share, view and analyze in sports software.
For the data stored internally, the CORE app can be used to read and synchronize with the CORE Cloud. This stores your historical data which you can view on the CORE App.
At present, CORE does not offer users the ability to delete or exclude data from specific training sessions or specific timeframes.
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03 USING CORE DATA FOR TRAINING AND RACING
When you get hot, your power output drops.
The more you know about your individual core body temperature behavior, the better you can train and race. Performance can be improved by implementing strategies in 3 categories; Heat Training, Active Cooling, and Avoiding Overheating.
01 Heat Training
Introducing controlled and repeated increases in core body temperature is a highly effective training approach that conditions the body to operate more efficiently when it is hot. Heat training increases the blood volume and improves the physiological efficiency that enables athletes to increase power output and improve performance in both hot and cool conditions.
Heat training is similar to high intensity or altitude training in that it introduces a ‘stress’ and the body adapts to become better under these conditions.
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02 Active Cooling
While racing, the lower the core body temperature, the more power is available. As the body heats, it diverts more blood away from the power-producing muscles to the skin (which the body cools through sweat evaporation). These cooling strategies provide a performance advantage by helping to keep the core body temperature lower.
01 PRE-COOLING
Pre-cooling ahead of competition involves warming the muscles while keeping the core body temperature low. For example, a predetermined core temperature is reached through external cooling during a standard warm-up routine. Drinking ice slushies and wearing cooling vests are very popular strategies.
ICE ON THE SKIN
This can provide a cooling effect and relief. When ice melts on the skin, this helps evaporative cooling. However, consider that there are conflicting scientific viewpoints regarding the perceived positive effects of ice cooling against signals to the brain that may interrupt and slow natural cooling mechanisms of the body.
WETTING THE SKIN
Pouring water over the head and body to externally cool the body and aid the evaporative cooling effect is highly effective, particularly in drier environments. Skin temperature values and the difference between skin temperature and core temperature, (which is calculated as the heat strain score) provide insights into the ability and efficiency of cooling.
REDUCING PACE OR INTENSITY
This is the most effective way to lower core body temperature, even though it is rarely the preferred solution during races. During training and subsequently while racing, observing the real-time core body temperature enables a balance between pace/intensity and other cooling approaches. For example, pace could be reduced, but perhaps only slightly when combined with increased cooling.
HYDRATION
Hydration directly impacts cooling. Hydration levels are not specifically identified by the CORE sensor though poor hydration leads to rising core body temperature. Losing more than 2% of body weight during training/competition is generally considered dehydration and harms performance. Also, remember that overhydration is dangerous.
SPORTS WEAR
Clothing impacts cooling. Both the clothing textiles themselves and the taking-off of layers play an important role. The discomfort of removing layers of clothing earlier than usual to lower the core body temperature can pay-off with longer sustained power.
03 Avoid Overheating
Racing and training in hot conditions increases the risk of heat-related injury and illnesses and threatens athletes who are unprepared or who overexert themselves.
It is encouraged to identify a core body temperature limit that you should not exceed. This temperature limit is well below dangerous levels and is intended as a preventative threshold. The intention is that if this limit is reached, you can still take steps to cool down while remaining safe and competitive.
The CORE sensor provides real-time core body temperature data so you can monitor your threshold safely and cool accordingly.