Garmin FENIX 6X Скачать руководство пользователя страница 30

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Heart Rate Features

Maintaining:

Your current training load is enough to

maintain your fitness level. To see improvement, try
adding more variety to your workouts or increasing
your training volume.

Recovery:

Your lighter training load is allowing your body

to recover, which is essential during extended periods of
hard training. You can return to a higher training load
when you feel ready.

Unproductive:

Your training load is at a good level, but

your fitness is decreasing. Your body may be
struggling to recover, so you should pay attention to
your overall health including stress, nutrition, and rest.

Detraining:

Detraining occurs when you are training much

less than usual for a week or more, and it is affecting
your fitness level. You can try increasing your training
load to see improvement.

Overreaching:

Your training load is very high and

counterproductive. Your body needs a rest. You should
give yourself time to recover by adding lighter training
to your schedule.

No Status:

The device needs one or two weeks of training

history, including activities with VO2 max. results from
running or cycling, to determine your training status.

Tips for Getting Your Training Status

The training status feature depends on updated assessments
of your fitness level, including at least two VO2 max.
measurements per week. Your VO2 max. estimate is updated
after outdoor runs or rides with power during which your
heart rate reached at least 70% of your maximum heart rate
for several minutes. The trail run and indoor run activities do
not generate a VO2 max. estimate in order to preserve the
accuracy of your fitness level trend.

To get the most out of the training status feature, you can try
these tips.



At least two times per week, run or ride outdoors with
a power meter, and reach a heart rate higher than 70%
of your maximum heart rate for at least 10 minutes.

After using the device for one week, your training
status should be available.



Record all of your fitness activities on this device, or
enable the Physio TrueUp feature, allowing your device
to learn about your performance (

Syncing Activities and

Performance Measurements, page 20

Heat and Altitude Performance Acclimation

Environmental factors such as high temperature and
altitude impact your training and performance.

For example, high altitude training can have a

positive impact on your fitness, but you may notice a
temporary VO2 max. decline while exposed to high
altitudes. Your fēnix device provides acclimation
notifications and corrections to your VO2 max.

estimate and training status when the temperature is above
22oC (72oF) and when the altitude is above 800 m (2625
ft.). You can keep track of your heat and altitude
acclimation in the training status widget.

NOTE:

The heat acclimation feature is available only for

GPS activities and requires weather data from your
connected smartphone. Full acclimation takes a minimum
of 4 training days.

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.

Training Load Focus

In order to maximize performance and fitness gains, training
should be distributed across three categories: low aerobic,
high aerobic, and anaerobic. Training load focus shows you
how much of your training

is currently in each category and provides training
targets. Training load focus requires at least 7 days of
training to determine if your training load is low, optimal,
or high. After 4 weeks of training history, your training
load estimate will have more detailed target information
to help you balance your training activities.

Below targets:

Your training load is lower than optimal in

all intensity categories. Try increasing the duration or
frequency of your workouts.

Low aerobic shortage:

Try adding more low aerobic

activities to provide recovery and balance for your
higher intensity activities.

High aerobic shortage:

Try adding more high aerobic

activities to help improve your lactate threshold and
VO2 max. over time.

Anaerobic shortage:

Try adding a few more intense,

anaerobic activities to improve your speed and
anaerobic capacity over time.