Garmin D2 Mach 1 Owners Manual PDF - Page 55

Anaerobic focus, Above targets, Optimal, Very High

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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. Status Value Description Load Ratio Load ratio is the ratio of your acute (short-term) training load to your chronic (long-term) training load. It's helpful for tracking your training load changes. No Status None Load ratio will be visible after 2 weeks of training. Low Lower than 0.8 Your short-term training load is lower than your long-term training load. Optimal 0.8 to 1.4 The short-term and long-term training loads are balanced. The optimal range is based on your individual fitness level and training history. High 1.5 to 1.9 Your short-term training load is higher than your long-term training load. Very High 2.0 or higher Your short-term training load is significantly higher than your long-term training load. 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 46). 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 seconds) 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 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. Highly impacts From 4.0 to 4.9 your aerobic fitness. Highly impacts your anaerobic fitness. Overreaching and Overreaching and 5.0 potentially harmful potentially harmful without enough without enough recovery time. recovery time. Training Effect technology is provided and supported by Firstbeat Analytics. 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 Appearance 47

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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.
Load Ratio
Load ratio is the ratio of your acute (short-term) training
load to your chronic (long-term) training load. It's helpful
for tracking your training load changes.
Status
Value
Description
No Status
None
Load ratio will be visible after 2 weeks of training.
Low
Lower than 0.8
Your short-term training load is lower than your long-term training load.
Optimal
0.8 to 1.4
The short-term and long-term training loads are balanced. The optimal range is based
on your individual fitness level and training history.
High
1.5 to 1.9
Your short-term training load is higher than your long-term training load.
Very High
2.0 or higher
Your short-term training load is significantly higher than your long-term training load.
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 46
). 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 seconds) 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 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
potentially harmful
without enough
recovery time.
Overreaching and
potentially harmful
without enough
recovery time.
Training Effect technology is provided and supported
by Firstbeat Analytics. 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
Appearance
47