NEW FEATURES ON GARMIN FENIX 5, FR935Below 2.0 Minor Anaerobic Benefit Lactate threshold intervals...
Transcript of NEW FEATURES ON GARMIN FENIX 5, FR935Below 2.0 Minor Anaerobic Benefit Lactate threshold intervals...
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.
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