Garmin Edge 530 Mountain Bike Bundle Owners Manual - Page 12

Low aerobic focus: Your training load is mostly low aerobic activity. This provides a solid foundation and prepares you for adding more intense workouts. High aerobic focus: Your training load is mostly high 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 (Training Load Focus, page 7). 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 highintensity 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 Anaerobic Benefit From 0.0 to 0.9 No benefit. No benefit. From 1.0 to 1.9 Minor benefit. Minor benefit. From 2.0 to 2.9 Maintains your aerobic fitness. Maintains your anaerobic fitness. From 3.0 to 3.9 Impacts your aerobic fitness. Impacts your anaerobic fitness. From 4.0 to 4.9 Highly impacts your aerobic fitness. Highly impacts your anaerobic fitness. 5.0 Overreaching and Overreaching and potentially harmful without potentially harmful without enough recovery time. enough recovery time. Training Effect technology is provided and supported by Firstbeat Technologies Ltd. For more information, go to www.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. Viewing Your Recovery Time Before you can use the recovery time feature, you must put on the heart rate monitor, and pair it with your device (Pairing Your Wireless Sensors, page 15). If 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 (Setting Up Your User Profile, page 18), and set your maximum heart rate (Setting Your Heart Rate Zones, page 14). 1 Select Menu > My Stats > Recovery > Enable. 2 Go for a ride. 3 After your ride, select Save Ride. The recovery time appears. The maximum time is 4 days, and the minimum time is 6 hours. Getting Your FTP Estimate The device uses your user profile information from the initial setup to estimate your functional threshold power (FTP). For a more accurate FTP value, you can conduct an FTP test using a paired power meter and heart rate monitor (Conducting an FTP Test, page 8). Select Menu > My Stats > FTP. Your FTP estimate appears as a value measured in watts per kilogram, your power output in watts, and a position on the color gauge. Purple Blue Green Orange Red Superior Excellent Good Fair Untrained For more information, see the appendix (FTP Ratings, page 27). Conducting an FTP Test Before you can conduct a test to determine your functional threshold power (FTP), you must have a paired power meter and heart rate monitor (Pairing Your Wireless Sensors, page 15). 1 Select Menu > My Stats > FTP > FTP Test > Ride. 2 Select to start the activity timer. After you begin your ride, the device displays each step of the test, the target, and current power data. A message appears when the test is complete. 3 Select to stop the activity timer. 4 Select Save Ride. Your FTP appears as a value measured in watts per kilogram, your power output in watts, and a position on the color gauge. 8 My Stats