Transcription
NEW FEATURES ON GARMINFENIX 5, FR935
FIRSTBEAT PHYSIOLOGICAL FEATURES IN NEW GARMIN PRODUCTSFeaturefenix 5FR935Anaerobic Training Effect (new)XXAerobic Training EffectXXTraining load (new)XXTraining status (new)XXCalories burnedXXVO2maxXXPerformance conditionXXLactate thresholdXXFunctional Threshold Power (FTP)XXRecovery Time AdvisorXXHRV Stress Test (3min Stress Score)XX
AEROBIC & ANAEROBICTRAINING EFFECTThe complete picture of your workout
TRAINING EFFECTKey benefits:Understand how different workouts influence your performanceEnsure that training activities match desired outcomesAerobic Training EffectAnaerobic Training EffectReveals the benefit of the exercise to your aerobicfitness level (VO2max).Reveals the benefit of the exercise for your ability toperform efforts at very high intensity.Best improved with steady paced, longer durationefforts below VO2max.Best improved with high intensity (above VO2max)interval training.
WHY TO MONITOR ANAEROBIC EFFECT OF TRAINING? For endurance performance, aerobictraining is the most important but it is not only about VO2max andlactate threshold Speed, power, economy of movement andanaerobic capacity are importantEconomy ofmovementEnduranceperformanceModified from Paavolainen et al Journal of Applied Physiology 1999Anaerobiccapacity Improving these requires explosive training,e.g., high intensity intervalsAthletes need to be able tomeasure and understandall the effects of the workoutto make well-informed training decisions
TRAINING EFFECT: IMPORTANT NOTESAerobic TE Aerobic metabolism can bebest impacted with steadypaced efforts or long intervals( 3min) at moderate to hardintensity below VO2maxThese type activities produceaerobic TEAnaerobic TE Anaerobic metabolism can bebest impacted with repeatedhigh-intensity intervals of 10 to120 seconds (above VO2max) These type of activities produceanaerobic TE. Anaerobic TE can be calculatedusing only HR. When available,running speed / cycling powercan enhance the calculation byfine-tuning the identification oftime spent above VO2max Aerobic TE is the same TE thatalready existed in Garmindevices19 different verbal phrases fordetailed interpretation 16 different verbal phrases foranaerobic effectBoth anaerobic & aerobic TECan provide feedback for anytype of activity where HR isavailableCan be calculated using opticalor ECG (chest belt) sensors.Feedback becomes increasinglypersonalized over time basedon VO2max and trainingactivity data.Both TE’s are based onmodeling of EPOC (excess postexercise oxygen consumption),which describes the generaldisturbance of homeostasisbrought on by the activity.
EXAMPLE: ANAEROBIC TE ACCUMULATIONHighSome2None311Reps well below VO2max intensity No Anaerobic TE accumulation2Reps at VO2max intensity Some Anaerobic TE accumulation3Reps well above VO2max intensity High Anaerobic TE accumulation
EXAMPLE WORKOUTS AND EXPECTED AEROBIC & ANAEROBIC TEWORKOUTEXPECTED AEROBIC TE & FEEDBACKEXPECTED ANAEROBIC TE & FEEDBACK2.0-2.9Maintaining Aerobic BaseBelow 1.0No Anaerobic BenefitSteady pace close to lactate threshold3.5 or higherImproving Lactate ThresholdBelow 2.0Minor Anaerobic BenefitLactate threshold intervals3.0 or higherImproving Lactate ThresholdBelow 3.0Maintaining Anaerobic FitnessBelow 2.0Minor Aerobic Benefit2.0-2.9Maintaining Fast Force productionExtensive intervals10 x 400m at 100-105%VO2max / 2min recoveryBelow 4.0Improving Aerobic Fitness3.0-3.9Improving Economy and Anaerobic BaseIntensive intervals10 x 400m at 110-115%VO2max / 2-3min recoveryBelow 4.0Improving Aerobic Fitness4.0 or higherHighly Improving Anaerobic Fitness2.0 or higherMaintaining Aerobic Fitness2.5 or higherMaintaining/Improving Anaerobic Fitness5K run race3.5 or higherImproving VO2maxBelow 2.0Minor anaerobic benefit10 run race4.0 or higherHighly improving VO2max / OverreachingBelow 2.0Minor anaerobic benefitLong slow distanceSpeed training10 x 50m x 150-200%VO2max / 3min recovery800m run race
BACKGROUND PHYSIOLOGY: ENERGY FOR EXERCISE11 Shot put2 100m run3 400m run4 800m run5 3000m run6 10K run7 ½ marathon8 Marathon2345678VO2max intensityLactate thresholdintensity /FTP
TRAINING LOADTrain hard and smart
TRAINING LOADTraining loadA single metric that reports the combined totalload of your recent training activities.Measures load from all sessions, both aerobic andanaerobicKey benefitSee when your training efforts are optimal or ifsessions are consistently too easy or hard
WHY MONITOR TRAINING LOAD? Workouts stimulate your body Between workouts your body recovers and adapts to better prepare for future effortsEXAMPLE A:LOADConsistently high loading doesnot allow recoveryFitness does not increase.EXAMPLE B:RESTNo workouts, no stimulus, nofitness level improvementsEXAMPLE C:LOADRESTOptimal load via workoutsOptimal amounts of restOptimal fitness improvement
TRAINING LOAD: IMPORTANT NOTESWhere does it apply? Training Load accounts for all monitoredactivities where HR data is available Accounts for both aerobic and anaerobicworkouts VO2max and training histories are used to revealyour personalized optimal Training LoadTechnical Requires a stable VO2max estimateestablished over the course of a few runs /rides Reports total physiological impact (EPOC) of allworkouts recorded during the past 7-dayrolling window
TRAINING LOAD EXAMPLE Optimal Training load range ispersonal:More fit and trained will havehigher requirement for optimalrange, and vice versa Optimal range is adjustedautomatically in the background
Know yourTRAINING STATUSCoach yourself effectively
TRAINING STATUSTraining StatusObjective analysis of your recent training load andfitness levelTells you how effectively your body is respondingto trainingKey benefitKnow your current Training Status and plan futuretraining smarter and continue improving your fitness levelYour Training Status can be:Detraining – Recovery – Maintaining – Productive – Peaking – Overreaching – Unproductive – No status
TRAINING PLANNING: WHY KNOWING CURRENT STATUS ISIMPORTANT?Training planning is simple in theory Set /consideryour goalMeasurefitnessLearn, adjustMeasureresultsYour training cycleacross a year,season, month,week ExecutetrainingPlan yourworkouts but difficult in practiceTypical problems Is training productive or not? Are you overtrained or undertrained? Why performance plateaus, decreases? No variation in training, too monotonous? Other life stress, illness, injury? How and when to plan recovery periods? Is recovery sufficient to peak performance?Important training decisions should bebased on measured results – not justinstincts
SUPERCOMPENSATION THEORY OF TRAININGChange inVO2max [%]10ProductiveRecovery OverreachingOverreaching ProductiveOvertrained02temporarily decreasesperformance (fatigue)2 Performance increasesoccur during recovery3-101 Each workout14-20-303 Trained athletes needbigger impacts toimprove throughoverreaching4 High prolonged loadingLoadwith insufficientrecovery may leadovertrainingWorkouts
TRAINING STATUS BACKGROUNDUltimately, only measured changes in fitness level can tell if training is productive or not.That’s why we need to measureFitness level(VO2max)changefor past2 weeks4-week Training Load history
TRAINING STATUS: IMPORTANT NOTESWhere does it apply? All workouts in all sports with HR areaccounted for Training Status Fitness level trend taken fromruns/rides with VO2max estimate Minimum of two such runs/rides withVO2max estimate during past 14 daysis required to calculate your TrainingStatusTechnical Requires one week of training withtwo runs/rides producing VO2maxestimate Available with optical HR For mixed running/riding, VO2maxtrend is based on the dominant sportwith most VO2max estimates
TRAINING STATUS EXAMPLE Optimal Training Load Increasein fitness ProductiveHigh Training load decrease infitness OverreachingDecreasing Training load after ahigher load increase in fitness Peaking
STATUSDESCRIPTIONFITNESSACTIONDetrainingDetraining occurs when you are training much less than usualfor a week or more, and it is affecting your fitness level.You can try increasing your training loadto see improvement.UnproductiveYour training load is at a good level, but your fitness isdecreasing. Your body may be struggling to recover.You should pay attention to your overallhealth including stress, nutrition, andrest.ProductiveYour current training load is moving your fitness level andperformance in the right direction.It is important to plan recovery periodsinto your training to maintain yourfitness level.Peaking means that you are in ideal race condition. Yourrecently reduced training load is allowing your body to recoverand fully compensate for earlier training.You should plan ahead, since this peakstate can only be maintained for a shorttime.MaintainingYour current training load is enough to maintain your fitnesslevel.To see improvement, try adding morevariety to your workouts or increasingyour training volume.OverreachingYour training load is very high and counterproductive. Yourbody needs a rest.You should give yourself time to recoverby adding lighter training to yourschedule.RecoveryYour lighter training load is allowing your body to recover,which is essential during extended periods of hard training.You can return to a higher training loadwhen you feel ready.No statusThe device needs one or two weeks of training history,including activities with VO2 max. results from running orcycling, to determine your training status.Peaking
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Aerobic Training Effect Reveals the benefit of the exercise to your aerobic fitness level (VO2max). Best improved with steady paced, longer duration
