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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.
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 (
page 28
). 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
Aerobic Benefit
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
Impacts your
to 3.9
aerobic fitness.
Appearance
Training Load Focus,
Anaerobic Benefit
No benefit.
Minor benefit.
Maintains your
anaerobic fitness.
Impacts your anaerobic
fitness.
Training
Aerobic Benefit
Effect
Highly impacts
From 4.0
your aerobic
to 4.9
fitness.
Overreaching and
potentially harmful
5.0
without enough
recovery time.
Training Effect technology is provided and supported by
Firstbeat Technologies Ltd. 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.
Pausing and Resuming Your Training Status
If you are injured or sick, you can pause your training
status. You can continue to record fitness activities,
but your training status, training load focus, recovery
feedback, and workout recommendations are
temporarily disabled.
You can resume your training status when you are
ready to start training again. For best results, you need
at least two VO2 max. measurements each week
About VO2 Max. Estimates, page 24
(
1 When you want to pause your training status, select
an option:
Anaerobic Benefit
Highly impacts your
anaerobic fitness.
Overreaching and
potentially harmful
without enough
recovery time.
).
29
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