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Status
Value
No Status
None
Low
Lower than 0.8 Your short-term training load is lower than your long-term training load.
0.8 to 1.4
Optimal
High
1.5 to 1.9
Very High
2.0 or higher
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
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.
Appearance
Description
Load ratio will be visible after 2 weeks of training.
The short-term and long-term training loads are balanced. The optimal range is based
on your individual fitness level and training history.
Your short-term training load is higher than your long-term training load.
Your short-term training load is significantly higher than your long-term training load.
page 46). Each feedback
Anaerobic Benefit
No benefit.
Minor benefit.
Maintains your
anaerobic fitness.
Impacts your
anaerobic fitness.
Training Effect Aerobic Benefit
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 Analytics. 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.
NOTE: The recovery time recommendation uses your VO2
max. estimate and may seem inaccurate at first. The
device requires you to complete a few activities to learn
about your performance.
The recovery time appears immediately following an
activity. The time counts down until it is optimal for you
to attempt another hard workout. The device updates your
recovery time throughout the day based on changes in
sleep, stress, relaxation, and physical activity.
Recovery Heart Rate
If you are training with wrist-based heart rate or a
compatible chest heart rate monitor, you can check your
recovery heart rate value after each activity. Recovery
heart rate is the difference between your exercising heart
rate and your heart rate two minutes after the exercise has
stopped. For example, after a typical training run, you stop
the timer. Your heart rate is 140 bpm. After two minutes
of no activity or cool down, your heart rate is 90 bpm.
Your recovery heart rate is 50 bpm (140 minus 90). Some
studies have linked recovery heart rate to cardiac health.
Higher numbers generally indicate healthier hearts.
TIP: For best results, you should stop moving for two
minutes while the device calculates your recovery heart
rate value.
Heat and Altitude Performance Acclimation
Environmental factors such as high temperature and
altitude impact your training and performance. For
Anaerobic Benefit
Highly impacts
your anaerobic
fitness.
Overreaching and
potentially harmful
without enough
recovery time.
47
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