Garmin D2 Mach 1 Owners Manual PDF - Page 54

Recovery time: The recovery time displays how much time remains before you are fully recovered and ready for the next hard workout (Recovery Time, page 47). Training Status Levels Training status shows you how your training affects your fitness level and performance. Your training status is based on changes to your VO2 max., acute load, and HRV status over an extended time period. You can use your training status to help plan future training and continue improving your fitness level. No Status: The watch needs you to record multiple activities over two weeks, with VO2 max. results from running or cycling, to determine your training status. Detraining: You have a break in your training routine or you are training much less than usual for a week or more. Detraining means that you are unable to maintain your fitness level. You can try increasing your training load to see improvement. Recovery: Your 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 load when you feel ready. Maintaining: Your current training load is enough to maintain your fitness level. To see improvement, try adding more variety to your workouts or increasing your training volume. Productive: Your current training load is moving your fitness level and performance in the right direction. You should plan recovery periods into your training to maintain your fitness level. Peaking: You are in ideal race condition. Your recently reduced training load is allowing your body to recover and fully compensate for earlier training. You should plan ahead, since this peak state can only be maintained for a short time. Overreaching: Your training load is very high and counterproductive. Your body needs a rest. You should give yourself time to recover by adding lighter training to your schedule. Unproductive: Your training load is at a good level, but your fitness is decreasing. Try focusing on rest, nutrition, and stress management. Strained: There is imbalance between your recovery and training load. It is a normal result after a hard training or major event. Your body may be struggling to recover, so you should pay attention to your overall health. Tips for Getting Your Training Status The training status feature depends on updated assessments of your fitness level, including at least one VO2 max. measurement per week (About VO2 Max. Estimates, page 42). Indoor run activities do not generate a VO2 max. estimate in order to preserve the accuracy of your fitness level trend. You can disable VO2 max. recording for ultra run and trail run activities if you do not want those run types to affect your VO2 max. estimate (Activities and App Settings, page 24). To get the most out of the training status feature, you can try these tips. • At least one time per week, run or ride outdoors with a power meter, and reach a heart rate higher than 70% of your maximum heart rate for at least 10 minutes. After using the watch for one or two weeks, your training status should be available. • Record all of your fitness activities on your primary training device, allowing your watch to learn about your performance (Syncing Activities and Performance Measurements, page 33). • Wear the watch consistently while you sleep, to continue generating an up-to-date HRV status. Having a valid HRV status can help maintain a valid training status when you do not have as many activities with VO2 max. measurements. Acute Load Acute load is a weighted sum of your excess postexercise oxygen consumption (EPOC) for the last several days. The gauge indicates whether your current load is low, optimal, high, or very high. The optimal range is based on your individual fitness level and training history. The range adjusts as your training time and intensity increase or decrease. 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. Balanced: Your training load is balanced and provides allaround fitness benefits as you continue training. 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. 46 Appearance