Garmin IPH-A3095 Руководство пользователя - Страница 18
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Recovery Heart Rate
If you are training with wrist-based heart rate or a compatible
chest heart rate monitor, you can check your recovery heart rate
value after each activity. Recovery heart rate is the difference
between your exercising heart rate and your heart rate two
minutes after the exercise has stopped. For example, after a
typical training run, you stop the timer. Your heart rate is
140 bpm. After two minutes of no activity or cool down, your
heart rate is 90 bpm. Your recovery heart rate is 50 bpm (140
minus 90). Some studies have linked recovery heart rate to
cardiac health. Higher numbers generally indicate healthier
hearts.
TIP: For best results, you should stop moving for two minutes
while the device calculates your recovery heart rate value. You
can save or discard the activity after this value appears.
Training Load
Training load is a measurement of your training volume over the
last seven days. It is the sum of your excess post-exercise
oxygen consumption (EPOC) measurements for the last seven
days. The gauge indicates whether your current load is low,
high, or within the optimal range to maintain or improve your
fitness level. The optimal range is determined based on your
individual fitness level and training history. The range adjusts as
your training time and intensity increase or decrease.
Viewing Your Predicted Race Times
For the most accurate estimate, complete the user profile setup
(Setting Up Your User Profile, page
maximum heart rate
(Setting Your Heart Rate Zones, page
Your device uses the VO2 max. estimate
Estimates, page
11) and published data sources to provide a
target race time based on your current state of fitness. This
projection also presumes you have completed the proper
training for the race.
NOTE: The projections may seem inaccurate at first. The device
requires a few runs to learn about your running performance.
1
Select UP or DOWN to view the performance widget.
2
Select
to scroll through the performance measurements.
Your projected race times appear for 5K, 10K, half marathon,
and marathon distances.
About Training Effect
Training Effect measures the impact of an activity on your
aerobic and anaerobic fitness. Training Effect accumulates
during the activity. As the activity progresses, the Training Effect
value increases, telling you how the activity has improved your
fitness. Training Effect is determined by your user profile
information, heart rate, duration, and intensity of your activity.
Aerobic Training Effect uses your heart rate to measure how the
accumulated intensity of an exercise affects your aerobic fitness
and indicates if the workout had a maintaining or improving
effect on your fitness level. Your EPOC accumulated during
exercise is mapped to a range of values that account for your
fitness level and training habits. Steady workouts at moderate
effort or workouts involving longer intervals (>180 sec) have a
positive impact on your aerobic metabolism and result in an
improved aerobic Training Effect.
Anaerobic Training Effect uses heart rate and speed (or power)
to determine how a workout affects your ability to perform at
very high intensity. You receive a value based on the anaerobic
contribution to EPOC and the type of activity. Repeated high-
intensity intervals of 10 to 120 seconds have a highly beneficial
impact on your anaerobic capability and result in an improved
anaerobic Training Effect.
It is important to know that your Training Effect numbers (from
0.0 to 5.0) may seem abnormally high during your first few
activities. It takes several activities for the device to learn your
aerobic and anaerobic fitness.
12
13), and set your
14).
(About VO2 Max.
You can add Training Effect as a data field to one of your
training screens to monitor your numbers throughout the activity.
Color Zone
Training Effect Aerobic Benefit Anaerobic
From 0.0 to 0.9
From 1.0 to 1.9
From 2.0 to 2.9
From 3.0 to 3.9
From 4.0 to 4.9
5.0
Training effect technology is provided and supported by
Firstbeat Technologies Ltd. For more information, go to
www.firstbeat.com.
Heart Rate Variability and Stress Level
Stress level is the result of a three-minute test performed while
standing still, where the Descent device analyzes heart rate
variability to determine your overall stress. Training, sleep,
nutrition, and general life stress all impact how a runner
performs. The stress level range is from 1 to 100, where 1 is a
very low stress state and 100 is a very high stress state.
Knowing your stress level can help you decide if your body is
ready for a tough training run or yoga.
Viewing Your Heart Rate Variability and Stress Level
This feature requires a Garmin chest heart rate monitor. Before
you can view your heart rate variability (HRV) stress level, you
must put on a heart rate monitor and pair it with your device
(Pairing ANT+ Sensors, page
was packaged with a heart rate monitor, the devices are already
paired.
TIP: Garmin recommends that you measure your stress level at
approximately the same time and under the same conditions
every day.
1
If necessary, select
> Add > HRV Stress to add the stress
app to the apps list.
2
Select Yes to add the app to your list of favorites.
3
From the watch face, select
4
Stand still, and rest for 3 minutes.
Performance Condition
As you complete your activity, such as running or cycling, the
performance condition feature analyzes your pace, heart rate,
and heart rate variability to make a real-time assessment of your
ability to perform compared to your average fitness level. It is
approximately your real-time percentage deviation from your
baseline VO2 max. estimate.
Performance condition values range from -20 to +20. After the
first 6 to 20 minutes of your activity, the device displays your
performance condition score. For example, a score of +5 means
that you are rested, fresh, and capable of a good run or ride.
You can add performance condition as a data field to one of
your training screens to monitor your ability throughout the
activity. Performance condition can also be an indicator of
fatigue level, especially at the end of a long training run or ride.
NOTE: The device requires a few runs or rides with a heart rate
monitor to get an accurate VO2 max. estimate and learn about
Benefit
No benefit.
No benefit.
Minor benefit.
Minor benefit.
Maintains your
Maintains your
aerobic fitness.
anaerobic
fitness.
Improves your
Improves your
aerobic fitness.
anaerobic
fitness.
Highly improves
Highly improves
your aerobic
your anaerobic
fitness.
fitness.
Overreaching
Overreaching
and potentially
and potentially
harmful without
harmful without
enough recovery
enough recovery
time.
time.
29). If your Descent Mk1 device
> HRV Stress >
.
Heart Rate Features