NEWFEATURESONGARMINFENIX5,FR935

FIRSTBEATPHYSIOLOGICALFEATURESINNEWGARMINPRODUCTS

Feature fenix 5 FR935

AnaerobicTrainingEffect(new) X XAerobicTrainingEffect X X

Trainingload(new) X XTrainingstatus(new) X XCalories burned X X

VO2max X X

Performance condition X X

Lactate threshold X X

FunctionalThresholdPower(FTP) X X

RecoveryTimeAdvisor X X

HRVStressTest (3minStress Score) X X

AEROBIC&ANAEROBICTRAININGEFFECTThecompletepictureofyourworkout

AerobicTrainingEffectRevealsthebenefitoftheexercisetoyouraerobicfitnesslevel(VO2max).

Bestimprovedwithsteadypaced,longerdurationeffortsbelowVO2max.

AnaerobicTrainingEffectRevealsthebenefitoftheexerciseforyourabilitytoperform effortsatvery highintensity.

Bestimprovedwithhighintensity(aboveVO2max)intervaltraining.

TRAININGEFFECTKeybenefits:

UnderstandhowdifferentworkoutsinfluenceyourperformanceEnsurethattrainingactivitiesmatchdesiredoutcomes

• Forenduranceperformance,aerobictrainingisthemostimportant…

• …butitisnotonlyaboutVO2maxandlactatethreshold

• Speed,power,economyofmovementandanaerobiccapacityareimportant

• Improvingtheserequiresexplosivetraining,e.g.,highintensityintervals

Athletesneedtobeabletomeasureandunderstandalltheeffectsoftheworkouttomakewell-informedtrainingdecisions

WHYTOMONITORANAEROBICEFFECTOFTRAINING?

Anaerobic capacity

Economy of movement

Enduranceperformance

ModifiedfromPaavolainen etalJournalofAppliedPhysiology1999

AerobicTE• Aerobicmetabolismcanbe

bestimpactedwithsteadypacedeffortsorlongintervals(>3min)atmoderatetohardintensitybelowVO2max

• ThesetypeactivitiesproduceaerobicTE

• AerobicTEisthesameTEthatalreadyexistedinGarmindevices

• 19differentverbalphrasesfordetailedinterpretation

AnaerobicTE• Anaerobicmetabolismcanbe

bestimpactedwithrepeatedhigh-intensityintervalsof10to120seconds(aboveVO2max)

• ThesetypeofactivitiesproduceanaerobicTE.

• Anaerobic TEcanbecalculatedusingonlyHR.Whenavailable,runningspeed/cyclingpowercanenhancethecalculationbyfine-tuningtheidentificationoftimespentaboveVO2max

• 16differentverbalphrasesforanaerobiceffect

Bothanaerobic&aerobicTE• Canprovidefeedbackforany

typeofactivitywhereHRisavailable

• CanbecalculatedusingopticalorECG(chestbelt)sensors.

• FeedbackbecomesincreasinglypersonalizedovertimebasedonVO2maxandtrainingactivitydata.

• BothTE’sarebasedonmodelingofEPOC(excesspostexerciseoxygenconsumption),whichdescribesthegeneraldisturbanceofhomeostasisbroughtonbytheactivity.

TRAININGEFFECT:IMPORTANTNOTES

EXAMPLE:ANAEROBICTEACCUMULATION

Some

High

None

1

2 3

RepswellbelowVO2maxintensity= NoAnaerobicTEaccumulation

1 RepsatVO2maxintensity= SomeAnaerobicTEaccumulation

2 RepswellaboveVO2maxintensity= HighAnaerobicTEaccumulation

3

EXAMPLEWORKOUTSANDEXPECTEDAEROBIC&ANAEROBICTE

WORKOUT EXPECTEDAEROBICTE&FEEDBACK EXPECTEDANAEROBICTE&FEEDBACK

Longslowdistance 2.0-2.9MaintainingAerobicBase

Below1.0NoAnaerobicBenefit

Steadypaceclosetolactatethreshold 3.5orhigherImprovingLactateThreshold

Below2.0MinorAnaerobicBenefit

Lactatethresholdintervals 3.0orhigherImprovingLactateThreshold

Below3.0MaintainingAnaerobicFitness

Speedtraining10x50mx150-200%VO2max /3minrecovery

Below2.0MinorAerobicBenefit

2.0-2.9MaintainingFastForceproduction

Extensiveintervals10x400mat100-105%VO2max/ 2minrecovery

Below4.0ImprovingAerobicFitness

3.0-3.9ImprovingEconomyandAnaerobicBase

Intensiveintervals10x400mat110-115%VO2max/ 2-3minrecovery

Below4.0ImprovingAerobicFitness

4.0orhigherHighlyImprovingAnaerobicFitness

800mrunrace 2.0orhigherMaintainingAerobicFitness

2.5orhigherMaintaining/ImprovingAnaerobicFitness

5K runrace 3.5orhigherImprovingVO2max

Below2.0Minoranaerobicbenefit

10runrace 4.0orhigherHighlyimprovingVO2max/Overreaching

Below2.0Minoranaerobicbenefit

BACKGROUNDPHYSIOLOGY:ENERGYFOREXERCISE

VO2maxintensity

Shot put100mrun

400mrun800mrun

3000mrun10Krun

½marathonMarathon

12

345678

12

34

56

78

Lactate thresholdintensity /FTP

TRAININGLOADTrainhardandsmart

KeybenefitSeewhenyourtrainingeffortsareoptimalorifsessionsareconsistentlytooeasyorhard

TRAININGLOAD

TrainingloadAsinglemetricthatreportsthecombinedtotalloadofyourrecenttrainingactivities.Measuresloadfromallsessions,bothaerobicandanaerobic

WHYMONITORTRAININGLOAD?

RESTLOAD

• Workoutsstimulateyourbody• Betweenworkoutsyourbodyrecoversandadaptstobetterprepareforfutureefforts

RESTLOAD

ConsistentlyhighloadingdoesnotallowrecoveryFitnessdoesnotincrease.

Noworkouts,nostimulus,nofitnesslevelimprovements

OptimalloadviaworkoutsOptimalamountsofrestOptimalfitnessimprovement

EXAMPLEA: EXAMPLEB: EXAMPLEC:

Wheredoesitapply?

• TrainingLoadaccountsforallmonitoredactivitieswhereHRdataisavailable

• Accountsforbothaerobicandanaerobicworkouts

• VO2maxandtraininghistoriesareusedtorevealyourpersonalizedoptimalTrainingLoad

Technical

• RequiresastableVO2maxestimateestablishedoverthecourseofafewruns/rides

• Reportstotalphysiologicalimpact(EPOC)ofallworkoutsrecordedduringthepast7-dayrollingwindow

TRAININGLOAD:IMPORTANTNOTES

TRAININGLOADEXAMPLE

• OptimalTrainingloadrangeispersonal:Morefitandtrainedwillhavehigherrequirementforoptimalrange,andviceversa

• Optimalrangeisadjustedautomaticallyinthebackground

TRAININGSTATUSKnowyour

Coachyourselfeffectively

KeybenefitKnowyourcurrentTrainingStatusandplanfuturetrainingsmarter……andcontinueimprovingyourfitnesslevel

TRAININGSTATUS

TrainingStatusObjectiveanalysisofyourrecenttrainingloadandfitnesslevelTellsyouhoweffectivelyyourbodyisrespondingtotraining

YourTrainingStatuscanbe:Detraining– Recovery– Maintaining– Productive– Peaking– Overreaching– Unproductive– Nostatus

Set/consideryourgoal

Measurefitness

Planyourworkouts

Executetraining

Measureresults

Learn,adjust

…butdifficultinpractice

Typicalproblems• Istrainingproductiveornot?• Areyouovertrainedorundertrained?• Whyperformanceplateaus,decreases?• Novariationintraining,toomonotonous?• Otherlifestress,illness,injury?• Howandwhentoplanrecoveryperiods?• Isrecoverysufficienttopeakperformance?

Importanttrainingdecisionsshouldbebasedonmeasuredresults– notjust

instincts

TRAININGPLANNING:WHYKNOWINGCURRENTSTATUSISIMPORTANT?

Trainingplanningissimpleintheory…

Your training cycleacross ayear,season,month,

week…

SUPERCOMPENSATIONTHEORYOFTRAININGCh

angeinVO

2max[%

]

Workouts

0

10

-10

-20

-30

Productive Over-reaching

OvertrainedOverreachingRecovery→Productive

Load

1

23

4

Eachworkouttemporarilydecreasesperformance(fatigue)

1

Performanceincreasesoccurduringrecovery

2

Trainedathletesneedbiggerimpactstoimprovethroughoverreaching

3

Highprolongedloadingwithinsufficientrecoverymayleadovertraining

4

TRAININGSTATUSBACKGROUND

Fitnesslevel(VO2max)changeforpast2weeks

Ultimately,onlymeasuredchangesinfitnesslevelcantelliftrainingisproductiveornot.That’swhyweneedtomeasure

4-weekTrainingLoadhistory

Wheredoesitapply?• AllworkoutsinallsportswithHRare

accountedforTrainingStatus• Fitnessleveltrendtakenfrom

runs/rideswithVO2maxestimate• Minimumoftwosuchruns/rideswith

VO2maxestimateduringpast14daysisrequiredtocalculateyourTrainingStatus

Technical• Requiresoneweekoftrainingwith

tworuns/ridesproducingVO2maxestimate

• AvailablewithopticalHR• Formixedrunning/riding,VO2max

trendisbasedonthedominantsportwithmostVO2maxestimates

TRAININGSTATUS:IMPORTANTNOTES

TRAININGSTATUSEXAMPLE

• OptimalTrainingLoad+Increaseinfitness=Productive

• HighTrainingload+decreaseinfitness=Overreaching

• DecreasingTrainingloadafterahigherload+increaseinfitness=Peaking

STATUS DESCRIPTION FITNESS ACTION

DetrainingDetrainingoccurswhenyouaretrainingmuchlessthanusualforaweekormore,anditisaffectingyourfitnesslevel.

Youcantryincreasingyourtrainingloadtoseeimprovement.

UnproductiveYourtrainingloadisatagoodlevel,butyourfitnessisdecreasing.Yourbodymaybestrugglingtorecover.

Youshouldpayattentiontoyouroverallhealthincludingstress,nutrition,andrest.

ProductiveYourcurrenttrainingloadismovingyourfitnesslevelandperformanceintherightdirection.

Itisimportanttoplanrecoveryperiodsintoyourtrainingtomaintainyourfitnesslevel.

PeakingPeakingmeansthatyouareinidealracecondition.Yourrecentlyreducedtrainingloadisallowingyourbodytorecoverandfullycompensateforearliertraining.

Youshouldplanahead,sincethispeakstatecanonlybemaintainedforashorttime.

MaintainingYourcurrenttrainingloadisenoughtomaintainyourfitnesslevel.

Toseeimprovement,tryaddingmorevarietytoyourworkoutsorincreasingyourtrainingvolume.

OverreachingYourtrainingloadisveryhighandcounterproductive.Yourbodyneedsarest.

Youshouldgiveyourselftimetorecoverbyaddinglightertrainingtoyourschedule.

Recovery Yourlightertrainingloadisallowingyourbodytorecover,whichisessentialduringextendedperiodsofhardtraining.

Youcanreturntoahighertrainingloadwhenyoufeelready.

NostatusThedeviceneedsoneortwoweeksoftraininghistory,includingactivitieswithVO2max.resultsfromrunningorcycling,todetermineyourtrainingstatus.

Firstbeatistheleadingproviderofphysiologicalanalyticsforsportsandwell-being.Wetransformheartbeatdataintopersonalizedinformationonexercise,stressandrecovery.

Hundredsofelitesportsteams,wellnessprofessionals,andmillionsofconsumersworldwidetrustFirstbeattoenhanceperformanceandwell-being.

Firstbeathasdevelopedrevolutionaryanalyticstechnologythatcreatesadigitalmodelofuser’sphysiologythrough advancedmodellingofheartfunctionandheartratevariability(HRV).

ThebackgroundofFirstbeatisinexerciseandphysiologicalsciencesandourproductsarebasedonphysiologyresearch.

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