Garmin FENIX 6Z Pro Solar, Руководство пользователя

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24 Heart Rate Features
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.
y
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.
y
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.
Balanced: Your training load is balanced and provides
all- around fitness benefits as you continue
training.
Low aerobic focus: Your training load is mostly low
aerobic activity. This provides a solid foundation
and prepares you for adding more intense
workouts.
High aerobic focus: Your training load is mostly high
aerobic activity. These activities help to improve
lactate threshold, VO2 max., and endurance.
Anaerobic focus: Your training load is mostly intense
activity. This leads to rapid fitness gains, but
should be balanced with low aerobic activities.
Above targets: Your training load is higher than
optimal, and you should consider scaling back the
duration and frequency of your workouts.
Recovery Time
You can use your Garmin device with wrist-based
heart rate or a compatible chest heart rate monitor to
display how much time remains before you are fully
recovered and ready for the next hard workout.
NOTE: The recovery time recommendation uses your
VO2 max. estimate and may seem inaccurate at first.
The device requires you to complete a few activities to
learn about your performance.
The recovery time appears immediately following an
activity. The time counts down until it is optimal for
you to attempt another hard workout.
Viewing Your Recovery Time
For the most accurate estimate, complete the user
profile setup ( Setting Up Your User Profile, page 26 ),
and set your maximum heart rate ( Setting Your Heart
Rate Zones, page 26 ).