Heart Rate Features
21
weeks of your training data to refine the race time
estimates.
TIP:
If you have more than one Garmin device, you
can enable the Physio TrueUp™ feature, which allows
your device to sync activities, history, and data from
other devices (
Syncing Activities and Performance
).
1
From the watch face, 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.
NOTE:
The projections may seem inaccurate at
first. The device requires a few runs to learn about
your running performance.
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.
Training Effect is determined by your user profile
information and training history, and heart rate,
duration, and intensity of your activity. There are seven
different Training Effect labels to describe the primary
benefit of your activity. Each label is color coded and
corresponds to your training load focus (
). Each feedback 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 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.
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
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.
Training Effect technology is provided and supported
by Firstbeat Technologies Ltd. For more information,
go to
.
Heart Rate Variability and Stress Level
Stress level is the result of a three-minute test
performed while standing still, where the fēnix 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 (
).
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
>
HRV Stress
> .
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
