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NOTE: The heat acclimation feature is available only
for GPS activities and requires weather data from your
connected phone.
Training Load
Training load is a measurement of your training volume
over the last seven days. It is the sum of your excess
post-exercise oxygen consumption (EPOC) measurements
for the last seven days. The gauge indicates whether your
current load is low, high, or within the optimal range to
maintain or improve your fitness level. The optimal range
is determined based on your individual fitness level and
training history. The range adjusts as your training time
and intensity increase or decrease.
Training Load Focus
In order to maximize performance and fitness gains,
training should be distributed across three categories:
low aerobic, high aerobic, and anaerobic. Training load
focus shows you how much of your training is currently in
each category and provides training targets. Training load
focus requires at least 7 days of training to determine if
your training load is low, optimal, or high. After 4 weeks
of training history, your training load estimate will have
more detailed target information to help you balance your
training activities.
Below targets: Your training load is lower than optimal in
all intensity categories. Try increasing the duration or
frequency of your workouts.
Low aerobic shortage: Try adding more low aerobic
activities to provide recovery and balance for your
higher intensity activities.
High aerobic shortage: Try adding more high aerobic
activities to help improve your lactate threshold and
VO2 max. over time.
Anaerobic shortage: Try adding a few more intense,
anaerobic activities to improve your speed and
anaerobic capacity over time.
Balanced: Your training load is balanced and provides all-
around fitness benefits as you continue training.
Low aerobic focus: Your training load is mostly low
aerobic activity. This provides a solid foundation and
prepares you for adding more intense workouts.
High aerobic focus: Your training load is mostly high
aerobic activity. These activities help to improve lactate
threshold, VO2 max., and endurance.
Anaerobic focus: Your training load is mostly intense
activity. This leads to rapid fitness gains, but should
be balanced with low aerobic activities.
Above targets: Your training load is higher than optimal,
and you should consider scaling back the duration and
frequency of your workouts.
About Training Effect
Training Effect measures the impact of an activity
on your aerobic and anaerobic fitness. Training
Effect accumulates during the activity. As the activity
progresses, the Training Effect value increases. Training
Effect is determined by your user profile information and
34
training history, and heart rate, duration, and intensity of
your activity. There are seven different Training Effect
labels to describe the primary benefit of your activity.
Each label is color coded and corresponds to your training
load focus
(Training Load Focus,
phrase, for example, "Highly Impacting VO2 Max." has a
corresponding description in your Garmin Connect activity
details.
Aerobic Training Effect uses your heart rate to measure
how the accumulated intensity of an exercise affects
your aerobic fitness and indicates if the workout had
a maintaining or improving effect on your fitness level.
Your excess post-exercise oxygen consumption (EPOC)
accumulated during exercise is mapped to a range of
values that account for your fitness level and training
habits. Steady workouts at moderate effort or workouts
involving longer intervals (>180 sec) have a positive
impact on your aerobic metabolism and result in an
improved aerobic Training Effect.
Anaerobic Training Effect uses heart rate and speed (or
power) to determine how a workout affects your ability to
perform at very high intensity. You receive a value based
on the anaerobic contribution to EPOC and the type of
activity. Repeated high-intensity intervals of 10 to 120
seconds have a highly beneficial impact on your anaerobic
capability and result in an improved anaerobic Training
Effect.
You can add Aerobic Training Effect and Anaerobic
Training Effect as data fields to one of your training
screens to monitor your numbers throughout the activity.
Training Effect Aerobic Benefit
From 0.0 to 0.9 No benefit.
From 1.0 to 1.9 Minor benefit.
Maintains your
From 2.0 to 2.9
aerobic fitness.
Impacts your
From 3.0 to 3.9
aerobic fitness.
Highly impacts
From 4.0 to 4.9
your aerobic
fitness.
Overreaching and
potentially harmful
5.0
without enough
recovery time.
Training Effect technology is provided and supported by
Firstbeat Technologies Ltd. For more information, go to
firstbeat.com.
Recovery Time
You can use your Garmin device with wrist-based heart
rate or a compatible chest heart rate monitor to display
how much time remains before you are fully recovered
and ready for the next hard workout.
page 34). Each feedback
Anaerobic Benefit
No benefit.
Minor benefit.
Maintains your
anaerobic fitness.
Impacts your
anaerobic fitness.
Highly impacts
your anaerobic
fitness.
Overreaching and
potentially harmful
without enough
recovery time.
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