phrase, for example, "Highly Impacting VO2 Max." has a corresponding description in your Garmin Connect activity details. 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 excess post-exercise oxygen consumption (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 seconds) 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. You can add Aerobic Training Effect and Anaerobic Training Effect as data fields to one of your training screens to monitor your numbers throughout the activity. Training Effect technology is provided and supported by Firstbeat Analytics . For more information, go to www.firstbeat.com .
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. 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. The device updates your recovery time throughout the day based on changes in sleep, stress, relaxation, and physical activity.
Viewing Your Recovery Time Before you can use the recovery time feature, you must have a Garmin ® device with wrist-based heart rate or a compatible chest heart rate monitor paired with your device ( Pairing Your Wireless Sensors , page 49 ). If your device was packaged with a heart rate monitor, the device and sensor are already paired. For the most accurate estimate, complete the user profile setup ( Setting Up Your User Profile , page 57 ), and set your maximum heart rate ( Setting Your Heart Rate Zones , page 47 ). 1 Select > My Stats > Recovery > > Enable . 2 Go for a ride. 3 After your ride, select Save . The recovery time appears.
The maximum time is 4 days, and the minimum time is 6 hours. Getting Your Exercise Load Estimate Before you can view your exercise load estimate, you must put on the heart rate monitor, install the power meter, and pair them with your device ( Pairing Your Wireless Sensors , page 49 ). If your device was packaged with a heart rate monitor, the device and sensor are already paired. For the most accurate estimate, complete the user profile setup ( Setting Up Your User Profile , page 57 ), and set your maximum heart rate ( Setting Your Heart Rate Zones , page 47 ). NOTE: The estimate may seem inaccurate at first. The device requires a few rides to learn about your cycling performance.
1 Ride at least once during a seven day period. 2 Select > My Stats > Training Status . 3 Press to view your exercise load. 20 Edge® 540 Owner's Manual My Stats Training Effect Aerobic Benefit Anaerobic Benefit From 0.0 to 0.9 No benefit. No benefit. From 1.0 to 1.9 Minor benefit. Minor benefit. From 2.0 to 2.9 Maintains your aerobic fitness. Maintains your anaerobic fitness. From 3.0 to 3.9 Impacts your aerobic fitness. Impacts your anaerobic fitness. From 4.0 to 4.9 Highly impacts your aerobic fitness. Highly impacts your anaerobic fitness. 5.0 Overreaching and potentially harmful without enough recovery time. Overreaching and potentially harmful without enough recovery time.