NEWFEATURESONGARMIN
FENIX5,FR935
FIRSTBEATPHYSIOLOGICALFEATURESINNEWGARMINPRODUCTS
Feature
fenix 5
FR935
AnaerobicTrainingEffect(new)
X
X
AerobicTrainingEffect
X
X
Trainingload(new)
X
X
Trainingstatus(new)
X
X
Calories 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&ANAEROBIC
TRAININGEFFECT
Thecompletepictureofyourworkout
TRAININGEFFECT
Keybenefits:
Understandhowdifferentworkoutsinfluenceyourperformance
Ensurethattrainingactivitiesmatchdesiredoutcomes
AerobicTrainingEffect
AnaerobicTrainingEffect
Revealsthebenefitoftheexercisetoyouraerobic
fitnesslevel(VO2max).
Revealsthebenefitoftheexerciseforyourabilityto
perform effortsatvery highintensity.
Bestimprovedwithsteadypaced,longerduration
effortsbelowVO2max.
Bestimprovedwithhighintensity(aboveVO2max)
intervaltraining.
WHYTOMONITORANAEROBICEFFECTOFTRAINING?
• Forenduranceperformance,aerobic
trainingisthemostimportant…
• …butitisnotonlyaboutVO2maxand
lactatethreshold
• Speed,power,economyofmovementand
anaerobiccapacityareimportant
Economy of
movement
Endurance
performance
ModifiedfromPaavolainen etalJournalofAppliedPhysiology1999
Anaerobic
capacity
• Improvingtheserequiresexplosivetraining,
e.g.,highintensityintervals
Athletesneedtobeableto
measureandunderstand
alltheeffectsoftheworkout
tomakewell-informedtrainingdecisions
TRAININGEFFECT:IMPORTANTNOTES
AerobicTE
•
•
•
•
Aerobicmetabolismcanbe
bestimpactedwithsteady
pacedeffortsorlongintervals
(>3min)atmoderatetohard
intensitybelowVO2max
Thesetypeactivitiesproduce
aerobicTE
AnaerobicTE
•
Anaerobicmetabolismcanbe
bestimpactedwithrepeated
high-intensityintervalsof10to
120seconds(aboveVO2max)
•
•
•
Thesetypeofactivitiesproduce
anaerobicTE.
•
•
Anaerobic TEcanbecalculated
usingonlyHR.Whenavailable,
runningspeed/cyclingpower
canenhancethecalculationby
fine-tuningtheidentificationof
timespentaboveVO2max
•
AerobicTEisthesameTEthat
alreadyexistedinGarmin
devices
19differentverbalphrasesfor
detailedinterpretation
•
16differentverbalphrasesfor
anaerobiceffect
Bothanaerobic&aerobicTE
Canprovidefeedbackforany
typeofactivitywhereHRis
available
Canbecalculatedusingoptical
orECG(chestbelt)sensors.
Feedbackbecomesincreasingly
personalizedovertimebased
onVO2maxandtraining
activitydata.
BothTE’sarebasedon
modelingofEPOC(excesspost
exerciseoxygenconsumption),
whichdescribesthegeneral
disturbanceofhomeostasis
broughtonbytheactivity.
EXAMPLE:ANAEROBICTEACCUMULATION
High
Some
2
None
3
1
1
RepswellbelowVO2maxintensity
= NoAnaerobicTEaccumulation
2
RepsatVO2maxintensity
= SomeAnaerobicTEaccumulation
3
RepswellaboveVO2maxintensity
= HighAnaerobicTEaccumulation
EXAMPLEWORKOUTSANDEXPECTEDAEROBIC&ANAEROBICTE
WORKOUT
EXPECTEDAEROBICTE&FEEDBACK
EXPECTEDANAEROBICTE&FEEDBACK
2.0-2.9
MaintainingAerobicBase
Below1.0
NoAnaerobicBenefit
Steadypaceclosetolactatethreshold
3.5orhigher
ImprovingLactateThreshold
Below2.0
MinorAnaerobicBenefit
Lactatethresholdintervals
3.0orhigher
ImprovingLactateThreshold
Below3.0
MaintainingAnaerobicFitness
Below2.0
MinorAerobicBenefit
2.0-2.9
MaintainingFastForceproduction
Extensiveintervals
10x400mat100-105%VO2max/ 2minrecovery
Below4.0
ImprovingAerobicFitness
3.0-3.9
ImprovingEconomyandAnaerobicBase
Intensiveintervals
10x400mat110-115%VO2max/ 2-3minrecovery
Below4.0
ImprovingAerobicFitness
4.0orhigher
HighlyImprovingAnaerobicFitness
2.0orhigher
MaintainingAerobicFitness
2.5orhigher
Maintaining/ImprovingAnaerobicFitness
5K runrace
3.5orhigher
ImprovingVO2max
Below2.0
Minoranaerobicbenefit
10runrace
4.0orhigher
HighlyimprovingVO2max/Overreaching
Below2.0
Minoranaerobicbenefit
Longslowdistance
Speedtraining
10x50mx150-200%VO2max /3minrecovery
800mrunrace
BACKGROUNDPHYSIOLOGY:ENERGYFOREXERCISE
1
1 Shot put
2 100mrun
3 400mrun
4 800mrun
5 3000mrun
6 10Krun
7 ½marathon
8 Marathon
2
3
4
5
6
7
8
VO2maxintensity
Lactate threshold
intensity /FTP
TRAININGLOAD
Trainhardandsmart
TRAININGLOAD
Trainingload
Asinglemetricthatreportsthecombinedtotal
loadofyourrecenttrainingactivities.
Measuresloadfromallsessions,bothaerobicand
anaerobic
Keybenefit
Seewhenyourtrainingeffortsareoptimalorif
sessionsareconsistentlytooeasyorhard
WHYMONITORTRAININGLOAD?
• Workoutsstimulateyourbody
• Betweenworkoutsyourbodyrecoversandadaptstobetterprepareforfutureefforts
EXAMPLEA:
LOAD
Consistentlyhighloadingdoes
notallowrecovery
Fitnessdoesnotincrease.
EXAMPLEB:
REST
Noworkouts,nostimulus,no
fitnesslevelimprovements
EXAMPLEC:
LOAD
REST
Optimalloadviaworkouts
Optimalamountsofrest
Optimalfitnessimprovement
TRAININGLOAD:IMPORTANTNOTES
Wheredoesitapply?
•
TrainingLoadaccountsforallmonitored
activitieswhereHRdataisavailable
•
Accountsforbothaerobicandanaerobic
workouts
•
VO2maxandtraininghistoriesareusedtoreveal
yourpersonalizedoptimalTrainingLoad
Technical
•
RequiresastableVO2maxestimate
establishedoverthecourseofafewruns/
rides
•
Reportstotalphysiologicalimpact(EPOC)ofall
workoutsrecordedduringthepast7-day
rollingwindow
TRAININGLOADEXAMPLE
•
OptimalTrainingloadrangeis
personal:
Morefitandtrainedwillhave
higherrequirementforoptimal
range,andviceversa
•
Optimalrangeisadjusted
automaticallyinthebackground
Knowyour
TRAININGSTATUS
Coachyourselfeffectively
TRAININGSTATUS
TrainingStatus
Objectiveanalysisofyourrecenttrainingloadand
fitnesslevel
Tellsyouhoweffectivelyyourbodyisresponding
totraining
Keybenefit
KnowyourcurrentTrainingStatusandplanfuture
trainingsmarter…
…andcontinueimprovingyourfitnesslevel
YourTrainingStatuscanbe:
Detraining– Recovery– Maintaining– Productive– Peaking– Overreaching– Unproductive– Nostatus
TRAININGPLANNING:WHYKNOWINGCURRENTSTATUSIS
IMPORTANT?
Trainingplanningissimpleintheory…
Set/
consider
yourgoal
Measure
fitness
Learn,adjust
Measure
results
Your training cycle
across ayear,
season,month,
week…
Execute
training
Planyour
workouts
…butdifficultinpractice
Typicalproblems
• Istrainingproductiveornot?
• Areyouovertrainedorundertrained?
• Whyperformanceplateaus,decreases?
• Novariationintraining,toomonotonous?
• Otherlifestress,illness,injury?
• Howandwhentoplanrecoveryperiods?
• Isrecoverysufficienttopeakperformance?
Importanttrainingdecisionsshouldbe
basedonmeasuredresults– notjust
instincts
SUPERCOMPENSATIONTHEORYOFTRAINING
ChangeinVO2max[%]
10
Productive
Recovery Overreaching
Overreaching →Productive
Overtrained
0
2
temporarilydecreases
performance(fatigue)
2 Performanceincreases
occurduringrecovery
3
-10
1 Eachworkout
1
4
-20
-30
3 Trainedathletesneed
biggerimpactsto
improvethrough
overreaching
4 Highprolongedloading
Load
withinsufficient
recoverymaylead
overtraining
Workouts
TRAININGSTATUSBACKGROUND
Ultimately,onlymeasuredchangesinfitnesslevelcantelliftrainingisproductiveornot.
That’swhyweneedtomeasure
Fitnesslevel
(VO2max)
change
forpast
2weeks
4-weekTrainingLoadhistory
TRAININGSTATUS:IMPORTANTNOTES
Wheredoesitapply?
• AllworkoutsinallsportswithHRare
accountedforTrainingStatus
• Fitnessleveltrendtakenfrom
runs/rideswithVO2maxestimate
• Minimumoftwosuchruns/rideswith
VO2maxestimateduringpast14days
isrequiredtocalculateyourTraining
Status
Technical
• Requiresoneweekoftrainingwith
tworuns/ridesproducingVO2max
estimate
• AvailablewithopticalHR
• Formixedrunning/riding,VO2max
trendisbasedonthedominantsport
withmostVO2maxestimates
TRAININGSTATUSEXAMPLE
•
•
•
OptimalTrainingLoad+Increase
infitness
=Productive
HighTrainingload+decreasein
fitness
=Overreaching
DecreasingTrainingloadaftera
higherload+increaseinfitness
=Peaking
STATUS
DESCRIPTION
FITNESS
ACTION
Detraining
Detrainingoccurswhenyouaretrainingmuchlessthanusual
foraweekormore,anditisaffectingyourfitnesslevel.
Youcantryincreasingyourtrainingload
toseeimprovement.
Unproductive
Yourtrainingloadisatagoodlevel,butyourfitnessis
decreasing.Yourbodymaybestrugglingtorecover.
Youshouldpayattentiontoyouroverall
healthincludingstress,nutrition,and
rest.
Productive
Yourcurrenttrainingloadismovingyourfitnessleveland
performanceintherightdirection.
Itisimportanttoplanrecoveryperiods
intoyourtrainingtomaintainyour
fitnesslevel.
Peakingmeansthatyouareinidealracecondition.Your
recentlyreducedtrainingloadisallowingyourbodytorecover
andfullycompensateforearliertraining.
Youshouldplanahead,sincethispeak
statecanonlybemaintainedforashort
time.
Maintaining
Yourcurrenttrainingloadisenoughtomaintainyourfitness
level.
Toseeimprovement,tryaddingmore
varietytoyourworkoutsorincreasing
yourtrainingvolume.
Overreaching
Yourtrainingloadisveryhighandcounterproductive.Your
bodyneedsarest.
Youshouldgiveyourselftimetorecover
byaddinglightertrainingtoyour
schedule.
Recovery
Yourlightertrainingloadisallowingyourbodytorecover,
whichisessentialduringextendedperiodsofhardtraining.
Youcanreturntoahighertrainingload
whenyoufeelready.
Nostatus
Thedeviceneedsoneortwoweeksoftraininghistory,
includingactivitieswithVO2max.resultsfromrunningor
cycling,todetermineyourtrainingstatus.
Peaking
ABOUTFIRSTBEAT
Firstbeatistheleadingproviderofphysiological
analyticsforsportsandwell-being.Wetransform
heartbeatdataintopersonalizedinformationon
exercise,stressandrecovery.
Hundredsofelitesportsteams,wellness
professionals,andmillionsofconsumers
worldwidetrustFirstbeattoenhanceperformance
andwell-being.
Firstbeathasdevelopedrevolutionaryanalytics
technologythatcreatesadigitalmodelofuser’s
physiologythrough advancedmodellingof
heartfunctionandheartratevariability(HRV).
ThebackgroundofFirstbeatisinexerciseand
physiologicalsciencesandourproductsare
basedonphysiologyresearch.
Readmore:
•
Consumerproductsthatwepower:
www.firstbeat.com/en/consumer-products/
•
Sciencebackgroundofthetechnology,white
papersandmore:
www.firstbeat.com/en/science-andphysiology/