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fitness level. Your 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.
It is important to know that your Training Effect
numbers (from 0.0 to 5.0) may seem abnormally
high during your first few activities. It takes several
activities for the device to learn your aerobic and
anaerobic fitness.
You can add Training Effect as a data field to one
of your training screens to monitor your numbers
throughout the activity.
Color
Training
Aerobic Benefit
Zone
Effect
From 0.0
No benefit.
to 0.9
From 1.0
Minor benefit.
to 1.9
From 2.0
Maintains your
to 2.9
aerobic fitness.
From 3.0
Improves your
to 3.9
aerobic fitness.
Highly improves
From 4.0
your aerobic
to 4.9
fitness.
Overreaching
and potentially
5
harmful
without enough
recovery time.
Training Effect technology is provided and supported
by Firstbeat Technologies Ltd. For more information,
go to www.firstbeat.com.
Heart Rate Variability and Stress Level
Stress level is the result of a three-minute test
performed while standing still, where the D2 device
analyzes heart rate variability to determine your overall
stress. Training, sleep, nutrition, and general life stress
all impact how a runner performs. The stress level
range is from 1 to 100, where 1 is a very low stress
state and 100 is a very high stress state. Knowing your
stress level can help you decide if your body is ready
Heart Rate Features
for a tough training run or yoga.
Viewing Your Heart Rate Variability and Stress Level
This feature requires a Garmin chest heart rate
monitor. Before you can view your heart rate variability
(HRV) stress level, you must put on a heart rate
monitor and pair it with your device
Wireless Sensors,
was packaged with a heart rate monitor, the devices
are already paired.
TIP: Garmin recommends that you measure your
stress level at approximately the same time and under
the same conditions every day.
Performance Condition
As you complete your activity, such as running or
cycling, the performance condition feature analyzes
your pace, heart rate, and heart rate variability to
Anaerobic
make a real-time assessment of your ability to
Benefit
perform compared to your average fitness level. It is
approximately your real-time percentage deviation
No benefit.
from your baseline VO2 max. estimate.
Performance condition values range from -20 to +20.
Minor benefit.
After the first 6 to 20 minutes of your activity, the
Maintains
device displays your performance condition score.
your anaerobic
For example, a score of +5 means that you are rested,
fitness.
fresh, and capable of a good run or ride. You can add
performance condition as a data field to one of your
Improves your
training screens to monitor your ability throughout
anaerobic
the activity. Performance condition can also be an
fitness.
indicator of fatigue level, especially at the end of a
Highly improves
long training run or ride.
your anaerobic
NOTE: The device requires a few runs or rides with
fitness.
a heart rate monitor to get an accurate VO2 max.
Overreaching
estimate and learn about your running or riding ability
and potentially
(About VO2 Max. Estimates,
harmful
without enough
Viewing Your Performance Condition
recovery time.
This feature requires wrist-based heart rate or a
compatible chest heart rate monitor.
Lactate Threshold
Lactate threshold is the exercise intensity at which
lactate (lactic acid) starts to accumulate in the
bloodstream. In running, it is the estimated level of
page 45). If your D2 Delta PX device
1 If necessary, select
the stress app to the apps list.
2 Select Yes to add the app to your list of favorites.
3 From the watch face, select
�
4 Stand still, and rest for 3 minutes.
1 Add Perform� Cond� to a data screen
the Data Screens,
page 36).
2 Go for a run or ride.
After 6 to 20 minutes, your performance condition
appears.
3 Scroll to the data screen to view your performance
condition throughout the run or ride.
(Pairing Your
> Add > HRV Stress to add
> HRV Stress >
page 21).
(Customizing
23
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