Acute Load; Training Load Focus; About Training Effect - Garmin FORERUNNER 255 Series Owner's Manual

or enable the Physio TrueUp feature, allowing your
watch to learn about your performance
Activities and Performance Measurements, page
13).
y Wear the watch consistently while you sleep, to
continue generating an up-to-date HRV status.
Having a valid HRV status can help maintain a
valid training status when you do not have as many
activities with VO2 max. measurements.

Acute Load

Acute load is a weighted sum of your excess post-
exercise oxygen consumption (EPOC) for the last
several days. The gauge indicates whether your current
load is low, optimal, high, or very high. The optimal
range is 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.
Appearance

About Training Effect

(Syncing
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 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
15). Each feedback 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 Anaerobic Benefit
From 0.0 to 0.9 No benefit.
From 1.0 to 1.9 Minor benefit.
From 2.0 to 2.9
From 3.0 to 3.9
From 4.0 to 4.9
5.0
Training Effect technology is provided and supported by
Firstbeat Technologies Ltd. For more information, go to
www.firstbeat.com.
(Training Load Focus, page
No benefit.
Minor benefit.
Maintains your Maintains your
aerobic fitness. anaerobic fitness.
Impacts your Impacts your
aerobic fitness. anaerobic fitness.
Highly impacts Highly impacts
your aerobic your anaerobic
fitness. fitness.
Overreaching
Overreaching and
and potentially
potentially harmful
harmful without
without enough
enough recovery
recovery time.
time.
15