NEW FEATURES ON GARMIN FENIX 5, FR935FIRSTBEAT PHYSIOLOGICAL FEATURES IN NEW GARMIN PRODUCTS Feature...
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NEW FEATURES ON GARMIN FENIX 5, FR935
Transcript of NEW FEATURES ON GARMIN FENIX 5, FR935FIRSTBEAT PHYSIOLOGICAL FEATURES IN NEW GARMIN PRODUCTS Feature...
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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ThebackgroundofFirstbeatisinexerciseandphysiologicalsciencesandourproductsarebasedonphysiologyresearch.
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