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of hard training. You can return to a higher training load
when you feel ready.
Maintaining: Your current training load is enough to
maintain your fitness level. To see improvement, try
adding more variety to your workouts or increasing your
training volume.
Productive: Your current training load is moving your
fitness level and performance in the right direction.
You should plan recovery periods into your training to
maintain your fitness level.
Peaking: You are in ideal race condition. Your recently
reduced training load is allowing your body to recover
and fully compensate for earlier training. You should
plan ahead, since this peak state can only be
maintained for a short time.
Overreaching: Your training load is very high and
counterproductive. Your body needs a rest. You should
give yourself time to recover by adding lighter training
to your schedule.
Unproductive: Your training load is at a good level,
but your fitness is decreasing. Try focusing on rest,
nutrition, and stress management.
Strained: There is imbalance between your recovery and
training load. It is a normal result after a hard training or
major event. Your body may be struggling to recover, so
you should pay attention to your overall health.
Tips for Getting Your Training Status
The training status feature depends on updated
assessments of your fitness level, including at least
one VO2 max. measurement per week
Estimates,
page 41). Indoor run activities do not generate
a VO2 max. estimate in order to preserve the accuracy
of your fitness level trend. You can disable VO2 max.
recording for ultra run and trail run activities if you do not
want those run types to affect your VO2 max. estimate
(Activities and App Settings,
To get the most out of the training status feature, you can
try these tips.
• At least one time per week, run or ride outdoors with a
power meter, and reach a heart rate higher than 70% of
your maximum heart rate for at least 10 minutes.
After using the watch for one or two weeks, your
training status should be available.
• Record all of your fitness activities on your primary
training device, allowing your watch to learn about
your performance
(Syncing Activities and Performance
Measurements,
page 32).
• 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.
46
(About VO2 Max.
page 23).
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.
Load Ratio
Load ratio is the ratio of your acute (short-term) training
load to your chronic (long-term) training load. It's helpful
for tracking your training load changes.
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