GARMIN TRAINING EFFECT EXPLAINED | How Garmin calculates your Training Effect

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3 жыл бұрын

So you've finished your massive exercise session and you click the magic save button on your Garmin watch. We now see our Training Effect score pop up on the screen. We can see a score for our Aerobic and Anaerobic Training Effects given out of 5. But what does this mean? Where does this information come from and what does it tell us?
Training Effect is a measure that grades the impact of our exercise session upon our aerobic and anaerobic fitness. It's a nice little score that summarises our exercise session on a scale of 0-5. Ideally, we'd like to be registering scores of 2.5+ to see improvements in our aerobic and anaerobic fitness bases, depending on our goals.
Whilst the Training Effect score on our Garmin provides a nice snapshot of the effectiveness of our training, there is a lot of science behind this set of magical training numbers.
In this video we will break down:
- What the Training Effect score means
- How Training Effect is calculated
- How to interpret our Training Effect results
- The different physiological metrics that are calculated and projected by Garmin (and some algorithms) to produce the Training Effect score.
- How we can continue to see improvements in our aerobic and anaerobic fitness levels.
As you'll see a lot of the information regarding the Training Effect score is derived from EPOC - which also frames an important part of the discussion in this video.
Hopefully by watching this video you will have a greater understanding towards the effectiveness of your own training and what your respective training effect scores are telling you.
Further Reading:
Calculating EPOC assets.firstbeat.com/firstbea...
Calculating Training Effect
assets.firstbeat.com/firstbea...
Calculating VO2 from Heart Rate
assets.firstbeat.com/firstbea...
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Пікірлер: 31

@johanperez56 2 жыл бұрын

Thanks. Excellent explanation. Greetings from Colombia

@michaelpadilla141 2 жыл бұрын

Excellent. Thank you!

@TRIAXPerformance 2 жыл бұрын

You're welcome Michael, glad you enjoyed the video!

@TheRoger1308 3 жыл бұрын

Thanks for the insightful video. My run today gave me a score of Aerobic = 5; Anaerobic = 2. Should the approach be to balance these two measures for most runs, or rather to alternate the focus between aerobic vs. anaerobic for different runs.

@TRIAXPerformance 3 жыл бұрын

Hey Roger!! Thanks for the feedback! That’s a great question, in which the answer would most likely depend on your goals. For example, If you’re running longer distances (> 5km - Marathon) then the bulk of your training would want to target the aerobic effect, which you seem to have done in the run you mentioned. Then I’d do a faster, anaerobically targeted session later in the week. I personally wouldn’t worry about balancing the anaerobic and aerobic scores for each session - it would be very challenging to do, especially if you’re planning on running big runs regularly. What I’d recommend is mapping out your goals, then experiment with different runs (intervals, long distance, Fartlek etc) and see what effect scores you’re obtaining. Then you can see what type of running you need to improve either the aerobic or anaerobic effect. Then you can go about alternating the focus to get the desired adaption you are after 💪🏻

@TheRoger1308 3 жыл бұрын

@@TRIAXPerformance Great feedback. Makes a lot of sense now. Thanks for the help.

@TRIAXPerformance 3 жыл бұрын

@@TheRoger1308 anytime mate!! Good luck with it all

@andrewhiggins8894 2 жыл бұрын

I’m finding it impossible to get any anaerobic training load. I just a workout including track and hill sprints. Average heart rate of 155 with a max of 186. My training load was calculated as 3.3 aerobic and 0 anaerobic. What can I do to get an anaerobic training effect on the garmin watch?

@styx85 Жыл бұрын

@@andrewhiggins8894 Isn't it more important that you're getting some anaerobic benefit from the training? If the numbers on the watch are wrong, screw the numbers on the watch. Let your results guide you.

@jrkob1156 Жыл бұрын

Hello from Hong-Kong. Thanks for the video, very helpful. I own a Forunner 255. After an activity, in general I wait for a minute or two and then "Save" it. I never click the "Recovery Heart Rate" option which, as I understand it, will calculate by how much my HR drops over a 2 minutes period. Should I change that and chose this "Recovery Heart Rate" option first before saving the activity ? What prompts the question is your mentioning of recovery HR in the calculation of EPOC so I'm wondering if my EPOC is calculated properly without recording the Recovery Heart Rate after each activity. Cheers. - JrKingOfBeer

@TRIAXPerformance Жыл бұрын

Hi JrKingOfBeer, If you are looking for the most reliable recovery heart rate your best option is to use a compatible HR chest strap and sync this with your Garmin device. Otherwise, if you are using just your watch we would recommend that you use the recovery heart rate option post exercise and follow the same protocol each time (ie. 2-3 mins of stationary rest) to get the most accurate EPOC reading.

@jrkob1156 Жыл бұрын

@@TRIAXPerformance Thanks for the response, I appreciate it. I should have mentioned that I am using a chest strap already, the Garmin HR-Dual. In this case, do you still recommend that I use the "recovery heart rate" option on my watch after the exercise for the watch to properly calculate my 2 minutes recovery rate ? Or, no need ?

@TRIAXPerformance Жыл бұрын

Yes, we would otherwise you will have to calculate this yourself by looking at your HR data.

@jrkob1156 Жыл бұрын

@@TRIAXPerformance I think my question isn't coming across clearly. What I mean to ask, is by letting the watch calculate the 2 minutes recovery rate by itself by pressing the "recovery HR" button after each exercise, does the watch learn something, or so to speak, about me ? Does the watch use this 2 minutes "recovery HR" in its algorithms somewhere, so as to refine its health/performance stats about me ? For example, if I don't press the "recovery HR" button and calculate it instead by myself, of course I, myself, will know what the recovery HR is, but the watch will not have. While if I press the button, the watch will have another data about me that it may use in its health/management stats about me, refining these stats further. That's the bit I would like to better understand. Thank you for your patience !

@TRIAXPerformance Жыл бұрын

Ok, we know what you are asking for here. Yes, allowing your Garmin device to collect a recovery HR after each session will result in more individualised and accurate health/performance stats. However, be aware that many of Garmins health/performance stats are based on algorithms combining a multitude of metrics, most of which are explained in their user manuals. Therefore, to get the best results you want to make sure you collect each of the metrics as often and accurately as possible for the best feedback.

@jrkob1156 10 ай бұрын

I've got another question regarding the training effect, and more specifically the Exercise Load. I'm a rower. For a 30 minutes session with a steady HR of 140bpm, Garmin will give me an Exercise Load of 104. For a 1 hour session with a steady HR of 140bpm (meaning exact same exercise, just twice as long), Garmin gives me an Exercise Load of 136. Any thought as to why it's not 104 x 2 = 208 ? Or close to it at least. Unfortunately the manual of my FR255 is completely silent about the way Exercise Load is calculated. Thank you !

@TRIAXPerformance 9 ай бұрын

Hello! This is a good question - unfortunately I'm only hypothesizing. Without knowing your heart rate zones, I'm guessing that if you're doing 60-minutes on the rower at 140bpm this is low intensity exercise. So exercise load from Garmin I believe is based upon EPOC - being excess post-exercise oxygen consumption. Basically how much oxygen you use to return to baseline which is related to how much energy is expended. My belief would be that the oxygen requirement to get back to baseline after an hour on the rower is only slightly greater than that of doing 30-minutes on the rower as it's still low intensity exercise. It wouldn't be double the severity as the intensity is low and therefore energy usage is low-ish and therefore takes longer to reach a higher level of fatigue. My guess is that it isn't a directly linear process as given the intensity you're probably not going to be too fatigued. I hope that provides some clarity?

@jrkob1156 9 ай бұрын

@@TRIAXPerformance Rob thanks a lot for taking the time to answer my question. Yes Garmin exercise loads are EPOC based, and you are correct that 140bpm for me is a low intensity exercise. In this contact, your explanation makes perfect sense, because it is entirely true that I personnally do not feel my recovery time meaningfully different whether I row 30' or 60', both at 140bpm, because in both cases, I recover super quickly. So yeah. That's gotta be it. Thanks again for taking the time, this was very helpful - Jean. * edit: what would be interesting, would be to do 2 x 30' sessions immediately back to back and see how they deal with the TE of the second one: will Garmin give the second one pretty much the same TE as the first one, or, will they give in a heavily discounted TE to mirror the fact that a 60' sessions, in total, wouldn't get a TE much different that a 30' one.

@DaveCYFF Жыл бұрын

Can never seem to get into the anaerobic level no matter how hard I run my heart rate never seems to go above 160 running hard @4 kilometre per hour or 20 minute ran 20k at 5 kilometers per hours average heart rate 134 confused on how garmin works this out as keep giving bases run-54 yr old male

@TRIAXPerformance Жыл бұрын

Thanks for the comment Mac_ daddy50. Garmin uses metrics such as HR, speed and distance in their algorithm to calculate training effect. If you are not wearing a HR strap, your HR data may be slightly skewed and therefore alter the predicted training effect. Furthermore, longer continuous runs are great for developing/maintaining your aerobic capacity. However, if you want to work on your anaerobic capacity you should look to incorporate some shorter, high-intensity runs in your weekly training, as shown below: Anaerobic Lactic Session - 20-40s efforts, approx 150-300m @ 80-90% with 2-4 mins rest between efforts for a total session volume of 300-1200m Anaerobic Alactic Session - 5-10s efforts, approx 30-60m @90-100% with 2-3 mins rest between efforts for a total session volume of 500m

@ZiadVanBeek 3 ай бұрын

I think your max heart rate may be set too high in your device. Like that, your Garmin will think you’re in a different zone than you are.

@brucelin5842 4 ай бұрын

But do these figures matters if you are doing weight training?

@TRIAXPerformance 4 ай бұрын

Weight training will contribute towards your overall training effect. However, the metric is more aligned with conditioning based training (ie. running, cycling, swimming).

@brucelin5842 4 ай бұрын

@@TRIAXPerformance so if you are doing gym activities, training effect, training status, and training load, shouldn’t matter hey?

@MrDaveS61 2 жыл бұрын

Why doesn’t the garmin instinct give accurate HR during anaerobic training? I’ll do a body weight workout, be out of breath, and my pulse will show in the 70s. I created a fitness watch face that doesn’t include reps or anything. Just current HR, time of day, and time of the exercise session.

@TRIAXPerformance 2 жыл бұрын

Hey Dave! Thanks for the comment mate. I've had similar frustrations with my 935 forerunner when not using a heart rate strap. The problem may potentially be that the heart rate in the watch isn't as accurate as what you get from a chest strap. The watch reflects green light as a way to indirectly measure heart rate - we know this to be less accurate than the chest strap which may be why you get poor HR quality when doing your anaerobic stuff. Keep on grinding in the training

@MrDaveS61 2 жыл бұрын

@@TRIAXPerformance Yes I may have to use something else for HR. Too Bad. Thanks for the reply!

@MrDaveS61 2 жыл бұрын

@@TRIAXPerformanceBy the way, I had an old Polar HR Monitor Chest Strap I hadn’t used in about 4 years. I had a new battery sitting around so I put it in the chest strap. When I turned on the exercise I created, with the Instinct, the watch asked to connect to the new bluetooth device and WaLa, I have an accurate HR while exercising now. It’s a small hassle to put on a chest strap, but I can now get accurate HR information while working out. Thanks for the suggestion because I wouldn’t have thought the Instinct would work with Polar…..I was wrong.

@TRIAXPerformance 2 жыл бұрын

@@MrDaveS61 glad we could help! Enjoy getting stuck into your sessions with more reliable HR data.