Garmin Edge 830 Mountain Bike Bundle Owners Manual - Page 11

Recovery time: The recovery time displays how much time remains before you are fully recovered and ready for the next hard workout. Functional threshold power (FTP): The device uses your user profile information from the initial setup to estimate your FTP. For a more accurate rating, you can conduct a guided test. HRV stress test: The HRV (heart rate variability) stress test requires a Garmin chest heart rate monitor. The device records your heart rate variability while standing still for 3 minutes. It provides your overall stress level. The scale is 1 to 100, and a lower score indicates a lower stress level. Performance condition: Your performance condition is a realtime assessment after 6 to 20 minutes of activity. It can be added as a data field so you can view your performance condition during the rest of your activity. It compares your real-time condition to your average fitness level. Power curve: The power curve displays your sustained power output over time. You can view your power curve for the previous month, three months, or twelve months. Training Status Training status shows you how your training affects your fitness level and performance. Your training status is based on changes to your training load and VO2 max. over an extended time period. You can use your training status to help plan future training and continue improving your fitness level. Peaking: Peaking means that 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. 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. 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. 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. Unproductive: Your training load is at a good level, but your fitness is decreasing. Your body may be struggling to recover, so you should pay attention to your overall health including stress, nutrition, and rest. Detraining: Detraining occurs when you are training much less than usual for a week or more, and it is affecting your fitness level. You can try increasing your training load to see improvement. 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. No Status: The device needs one or two weeks of training history, including activities with VO2 max. results from running or cycling, to determine your training status. About VO2 Max. Estimates VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance. In simple terms, VO2 max. is an indication of athletic performance and should increase as your level of fitness improves. VO2 max. estimates are provided and supported by Firstbeat. You can use your Garmin device paired with a compatible heart rate monitor and power meter to display your cycling VO2 max. estimate. Getting Your VO2 Max. Estimate Before you can view your VO2 max. estimate, you must put on the heart rate monitor, install the power meter, and pair them with your device (Pairing Your Wireless Sensors, page 16). 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 19), and set your maximum heart rate (Setting Your Heart Rate Zones, page 15). NOTE: The estimate may seem inaccurate at first. The device requires a few rides to learn about your cycling performance. 1 Ride at a steady, high intensity for at least 20 minutes outdoors. 2 After your ride, select Save Ride. 3 Select > My Stats > Training Status > VO2 Max.. Your VO2 max. estimate appears as a number and position on the color gauge. Purple Blue Green Orange Red Superior Excellent Good Fair Poor VO2 max. data and analysis is provided with permission from The Cooper Institute®. For more information, see the appendix (VO2 Max. Standard Ratings, page 27), and go to www.CooperInstitute.org. Tips for Cycling VO2 Max. Estimates The success and accuracy of the VO2 max. calculation improves when your ride is a sustained and moderately hard effort, and where heart rate and power are not highly variable. • Before your ride, check that your device, heart rate monitor, and power meter are functioning properly, paired, and have good battery life. • During your 20 minute ride, maintain your heart rate at greater than 70% of your maximum heart rate. • During your 20 minute ride, maintain a fairly constant power output. • Avoid rolling terrain. • Avoid riding in groups where there is a lot of drafting. Heat and Altitude Performance Acclimation Environmental factors such as high temperature and altitude impact your training and performance. For example, high altitude training can have a positive impact on your fitness, but you may notice a temporary VO2 max. decline while exposed to high altitudes. Your Edge 830 device provides acclimation notifications and corrections to your VO2 max. estimate and training status when the temperature is above 22ºC (72ºF) and when the altitude is above 800 m (2625 ft.). You can keep track of your heat and altitude acclimation in the training status widget. NOTE: The heat acclimation feature is available only for GPS activities and requires weather data from your connected smartphone. Full acclimation takes a minimum of 4 training days. My Stats 7