About Vo2 Max. Estimates; Getting Your Vo2 Max. Estimate; Tips For Cycling Vo2 Max. Estimates; Heat And Altitude Performance Acclimation - Garmin EDGE 1030 PLUS Owner's Manual

No Status: The device needs one or two weeks of training
history, including activities with VO2 max. results from
running or cycling, to determine your training status.

About VO2 Max. Estimates

VO2 max. is the maximum volume of oxygen (in milliliters) you
can consume per minute per kilogram of body weight at your
maximum performance. In simple terms, VO2 max. is an
indication of athletic performance and should increase as your
level of fitness improves. VO2 max. estimates are provided and
supported by Firstbeat. You can use your Garmin device paired
with a compatible heart rate monitor and power meter to display
your cycling VO2 max. estimate.

Getting Your VO2 Max. Estimate

Before you can view your VO2 max. estimate, you must put on
the heart rate monitor, install the power meter, and pair them
with your device (Pairing Your Wireless Sensors, page
your device was packaged with a heart rate monitor, the device
and sensor are already paired. For the most accurate estimate,
complete the user profile setup
page 20), and set your maximum heart rate
Rate Zones, page 16).
NOTE: The estimate may seem inaccurate at first. The device
requires a few rides to learn about your cycling performance.
1
Ride at a steady, high intensity for at least 20 minutes
outdoors.
2
After your ride, select Save Ride.
3
Select My Stats > Training Status > VO2 Max..
Your VO2 max. estimate appears as a number and position
on the color gauge.
Purple
Blue
Green
Orange
Red
VO2 max. data and analysis is provided with permission from
The Cooper Institute ® . For more information, see the
appendix (VO2 Max. Standard Ratings, page
www.CooperInstitute.org.

Tips for Cycling VO2 Max. Estimates

The success and accuracy of the VO2 max. calculation
improves when your ride is a sustained and moderately hard
effort, and where heart rate and power are not highly variable.
• Before your ride, check that your device, heart rate monitor,
and power meter are functioning properly, paired, and have
good battery life.
• During your 20 minute ride, maintain your heart rate at
greater than 70% of your maximum heart rate.
• During your 20 minute ride, maintain a fairly constant power
output.
• Avoid rolling terrain.
• Avoid riding in groups where there is a lot of drafting.

Heat and Altitude Performance Acclimation

Environmental factors such as high temperature and altitude
impact your training and performance. For example, high
altitude training can have a positive impact on your fitness, but
8
17). If
(Setting Up Your User Profile,
(Setting Your Heart

Superior

Excellent

Good

Fair

Poor

28), and go to
you may notice a temporary VO2 max. decline while exposed to
high altitudes. Your Edge 1030 Plus device provides acclimation
notifications and corrections to your VO2 max. estimate and
training status when the temperature is above 22ºC (72ºF) and
when the altitude is above 800 m (2625 ft.). You can keep track
of your heat and altitude acclimation in the training status
widget.
NOTE: The heat acclimation feature is available only for GPS
activities and requires weather data from your connected
smartphone.

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.

Getting Your Training Load Estimate

Before you can view your training load estimate, you must put
on the heart rate monitor, install the power meter, and pair them
with your device (Pairing Your Wireless Sensors, page
your device was packaged with a heart rate monitor, the device
and sensor are already paired. For the most accurate estimate,
complete the user profile setup
page 20), and set your maximum heart rate
Rate Zones, page 16).
NOTE: The estimate may seem inaccurate at first. The device
requires a few rides to learn about your cycling performance.
1
Ride at least once during a seven day period.
2
Select My Stats > Training Status > Training Load.
Your training load estimate appears as a number and
position on the color gauge.
Orange
Green
Blue

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.
17). If
(Setting Up Your User Profile,
(Setting Your Heart
High
Optimal
Low
My Stats