NEW

FEATURES ON GARMIN
FENIX 5, FR935
FIRSTBEAT PHYSIOLOGICAL FEATURES IN NEW GARMIN PRODUCTS
Feature fenix 5 FR935
Anaerobic Training Effect (new) X X
Aerobic Training Effect X X
Training load (new) X X
Training status (new) X X
Calories burned X X
VO2max X X
Performance condition X X
Lactate threshold X X
Functional Threshold Power (FTP) X X
Recovery Time Advisor X X
HRV Stress Test (3min Stress Score) X X
AEROBIC & ANAEROBIC
TRAINING EFFECT
The complete picture of your workout
 TRAINING EFFECT
Key benefits:
Understand how different workouts influence your performance
Ensure that training activities match desired outcomes
Aerobic Training Effect Anaerobic Training Effect
Reveals the benefit of the exercise to your aerobic Reveals the benefit of the exercise for your ability to
fitness level (VO2max). perform efforts at very high intensity.
Best improved with steady paced, longer duration Best improved with high intensity (above VO2max)
efforts below VO2max. interval training.
 WHY TO MONITOR ANAEROBIC EFFECT OF TRAINING?
• For endurance performance, aerobic
training is the most important…
• …but it is not only about VO2max and
lactate threshold
• Speed, power, economy of movement and
anaerobic capacity are important
• Improving these requires explosive training,
Economy of
movement
Anaerobic
capacity
e.g., high intensity intervals

Athletes need to be able to

measure and understand
Endurance all the effects of the workout
performance to make well-informed training decisions

Modified from Paavolainen et al Journal of Applied Physiology 1999

 TRAINING EFFECT: IMPORTANT NOTES

Aerobic TE Anaerobic TE Both anaerobic & aerobic TE

• Aerobic metabolism can be • Anaerobic metabolism can be • Can provide feedback for any
best impacted with steady best impacted with repeated type of activity where HR is
paced efforts or long intervals high-intensity intervals of 10 to available
(>3min) at moderate to hard 120 seconds (above VO2max) • Can be calculated using optical
intensity below VO2max or ECG (chest belt) sensors.
• These type of activities produce
• Feedback becomes increasingly
• These type activities produce anaerobic TE.
personalized over time based
aerobic TE • Anaerobic TE can be calculated on VO2max and training
• Aerobic TE is the same TE that using only HR. When available, activity data.
already existed in Garmin running speed / cycling power • Both TE’s are based on
devices can enhance the calculation by modeling of EPOC (excess post
• 19 different verbal phrases for fine-tuning the identification of exercise oxygen consumption),
detailed interpretation time spent above VO2max which describes the general
disturbance of homeostasis
• 16 different verbal phrases for brought on by the activity.
anaerobic effect
 EXAMPLE: ANAEROBIC TE ACCUMULATION

High

Some

None 2 3

1 2 3
Reps well below VO2max intensity Reps at VO2max intensity Reps well above VO2max intensity
= No Anaerobic TE accumulation = Some Anaerobic TE accumulation = High Anaerobic TE accumulation
 EXAMPLE WORKOUTS AND EXPECTED AEROBIC & ANAEROBIC TE
WORKOUT EXPECTED AEROBIC TE & FEEDBACK EXPECTED ANAEROBIC TE & FEEDBACK
2.0-2.9 Below 1.0
Long slow distance
Maintaining Aerobic Base No Anaerobic Benefit
3.5 or higher Below 2.0
Steady pace close to lactate threshold
Improving Lactate Threshold Minor Anaerobic Benefit
3.0 or higher Below 3.0
Lactate threshold intervals
Improving Lactate Threshold Maintaining Anaerobic Fitness
Speed training Below 2.0 2.0-2.9
10 x 50m x 150-200%VO2max / 3min recovery Minor Aerobic Benefit Maintaining Fast Force production
Extensive intervals Below 4.0 3.0-3.9
10 x 400m at 100-105%VO2max / 2min recovery Improving Aerobic Fitness Improving Economy and Anaerobic Base
Intensive intervals Below 4.0 4.0 or higher
10 x 400m at 110-115%VO2max / 2-3min recovery Improving Aerobic Fitness Highly Improving Anaerobic Fitness

2.0 or higher 2.5 or higher

800m run race
Maintaining Aerobic Fitness Maintaining/Improving Anaerobic Fitness
3.5 or higher Below 2.0
5K run race
Improving VO2max Minor anaerobic benefit
4.0 or higher Below 2.0
10 run race
Highly improving VO2max / Overreaching Minor anaerobic benefit
BACKGROUND PHYSIOLOGY: ENERGY FOR EXERCISE
1 Shot put
2 100m run
3 400m run
4 800m run
1
2 5 3000m run
6 10K run
3
7 ½ marathon
4
8 Marathon
5 VO2max intensity
6
7 Lactate threshold
8 intensity /FTP
TRAINING LOAD
Train hard and smart
 TRAINING LOAD

Training load
A single metric that reports the combined total
load of your recent training activities.
Measures load from all sessions, both aerobic and
anaerobic

Key benefit
See when your training efforts are optimal or if
sessions are consistently too easy or hard
 WHY MONITOR TRAINING LOAD?
• Workouts stimulate your body
• Between workouts your body recovers and adapts to better prepare for future efforts

EXAMPLE A: EXAMPLE B: EXAMPLE C:

LOAD REST
REST
LOAD

Consistently high loading does No workouts, no stimulus, no Optimal load via workouts
not allow recovery fitness level improvements Optimal amounts of rest
Fitness does not increase. Optimal fitness improvement
 TRAINING LOAD: IMPORTANT NOTES

Where does it apply? Technical

• Training Load accounts for all monitored • Requires a stable VO2max estimate
activities where HR data is available established over the course of a few runs /
• Accounts for both aerobic and anaerobic rides
workouts • Reports total physiological impact (EPOC) of all
• VO2max and training histories are used to reveal workouts recorded during the past 7-day
your personalized optimal Training Load rolling window
TRAINING LOAD EXAMPLE

• Optimal Training load range is

personal:
More fit and trained will have
higher requirement for optimal
range, and vice versa

• Optimal range is adjusted

automatically in the background
Know your

TRAINING STATUS
Coach yourself effectively
 TRAINING STATUS

Training Status
Objective analysis of your recent training load and
fitness level
Tells you how effectively your body is responding
to training

Key benefit
Know your current Training Status and plan future
training smarter…
…and continue improving your fitness level
Your Training Status can be:
Detraining – Recovery – Maintaining – Productive – Peaking – Overreaching – Unproductive – No status
 TRAINING PLANNING: WHY KNOWING CURRENT STATUS IS
IMPORTANT?
Training planning is simple in theory… …but difficult in practice

Set /
consider
Typical problems
your goal • Is training productive or not?
• Are you overtrained or undertrained?
Measure
Learn, adjust
fitness • Why performance plateaus, decreases?
• No variation in training, too monotonous?
Your training cycle
• Other life stress, illness, injury?
across a year,
season, month, • How and when to plan recovery periods?
week… • Is recovery sufficient to peak performance?
Measure Plan your
results workouts

Important training decisions should be

Execute
training
based on measured results – not just
instincts
 SUPERCOMPENSATION THEORY OF TRAINING

10 Recovery Overreaching
Productive Over- Overtrained 1 Each workout
reaching →Productive temporarily decreases
performance (fatigue)
Change inVO2max [%]

2 2 Performance increases
occur during recovery
-10 3
1 3 Trained athletes need
-20
4 bigger impacts to
improve through
overreaching

-30 4 High prolonged loading

with insufficient
Load

recovery may lead

overtraining
Workouts
 TRAINING STATUS BACKGROUND
Ultimately, only measured changes in fitness level can tell if training is productive or not.
That’s why we need to measure

Fitness level
(VO2max)
change
for past
2 weeks

4-week Training Load history

 TRAINING STATUS: IMPORTANT NOTES

Where does it apply? Technical

• All workouts in all sports with HR are • Requires one week of training with
accounted for Training Status two runs/rides producing VO2max
• Fitness level trend taken from estimate
runs/rides with VO2max estimate • Available with optical HR
• Minimum of two such runs/rides with • For mixed running/riding, VO2max
VO2max estimate during past 14 days trend is based on the dominant sport
is required to calculate your Training with most VO2max estimates
Status
TRAINING STATUS EXAMPLE

• Optimal Training Load + Increase

in fitness
= Productive

• High Training load + decrease in

fitness
= Overreaching

• Decreasing Training load after a

higher load + increase in fitness
= Peaking
STATUS DESCRIPTION FITNESS ACTION
Detraining occurs when you are training much less than usual You can try increasing your training load
Detraining for a week or more, and it is affecting your fitness level. to see improvement.

Your training load is at a good level, but your fitness is You should pay attention to your overall
Unproductive decreasing. Your body may be struggling to recover. health including stress, nutrition, and
rest.
Your current training load is moving your fitness level and It is important to plan recovery periods
Productive performance in the right direction. into your training to maintain your
fitness level.
Peaking means that you are in ideal race condition. Your You should plan ahead, since this peak
Peaking recently reduced training load is allowing your body to recover state can only be maintained for a short
and fully compensate for earlier training. time.
Your current training load is enough to maintain your fitness To see improvement, try adding more
Maintaining level. variety to your workouts or increasing
your training volume.
Your training load is very high and counterproductive. Your You should give yourself time to recover
Overreaching body needs a rest. by adding lighter training to your
schedule.
Your lighter training load is allowing your body to recover, You can return to a higher training load
Recovery which is essential during extended periods of hard training. when you feel ready.
The device needs one or two weeks of training history,
No status including activities with VO2 max. results from running or
cycling, to determine your training status.
 ABOUT FIRSTBEAT
Firstbeat is the leading provider of physiological Firstbeat has developed revolutionary analytics
analytics for sports and well-being. We transform technology that creates a digital model of user’s
physiology through advanced modelling of
heartbeat data into personalized information on heart function and heart rate variability (HRV).
exercise, stress and recovery.
The background of Firstbeat is in exercise and
Hundreds of elite sports teams, wellness physiological sciences and our products are
professionals, and millions of consumers based on physiology research.
worldwide trust Firstbeat to enhance performance
Read more:
and well-being.
• Consumer products that we power:
www.firstbeat.com/en/consumer-products/

• Science background of the technology, white

papers and more:
www.firstbeat.com/en/science-and-
physiology/