Heart Rate Features
23
you must get your VO2 max. estimate (
VO2 Max. Estimate for Cycling, page 20
NOTE:
The FTP test is a challenging workout that
takes about 30 minutes to complete. Choose a
practical and mostly flat route that allows you to ride
at a steadily increasing effort, similar to a time trial.
1
From the watch face, select
.
2
Select a cycling activity.
3
Hold
MENU
.
4
Select
Training
>
FTP Guided Test
.
5
Follow the on-screen instructions.
After you begin your ride, the device displays each
step duration, the target, and current power data. A
message appears when the test is complete.
6
After you complete the guided test, complete the
cool down, stop the timer, and save the activity.
Your FTP appears as a value measured in watts
per kilogram, your power output in watts, and a
position on the color gauge.
7
Select an option:
•
Select
Accept
to save the new FTP.
•
Select
Decline
to keep your current FTP.
Training Status
These measurements are estimates that can help
you track and understand your training activities. The
measurements require a few activities using wrist-
based heart rate or a compatible chest heart rate
monitor. Cycling performance measurements require a
heart rate monitor and a power meter.
These estimates are provided and supported by
Firstbeat. For more information, go to
.
NOTE:
The estimates may seem inaccurate at first.
The device requires you to complete a few activities to
learn about your performance.
Training status:
Training status shows you how your
training affects your fitness and performance.
Your training status is based on changes to your
training load and VO2 max. over an extended time
period.
VO2 max�:
VO2 max. is the maximum volume of
oxygen (in milliliters) you can consume per minute
per kilogram of body weight at your maximum
performance. Your device displays heat and
altitude corrected VO2 max. values when you are
acclimating to high heat environemnts or high
altitude.
Training load:
Training load is the sum of your excess
post- exercise oxygen consumption (EPOC) over
the last 7 days. EPOC is an estimate of how much
energy it takes for your body to recover after
exercise.
Training load focus:
Your device analyzes and
distributes your training load into different
categories based on the intensity and structure
of each activity recorded. Training load focus
includes the total load accumulated per category,
and the focus of the training. Your device displays
your load distribution over the last 4 weeks.
Recovery time:
The recovery time displays how much
time remains before you are fully recovered and
ready for the next hard workout.
Training Status Levels
Training status shows you how your training affects
your fitness level and performance. Your training
status is based on changes to your training load and
VO2 max. over an extended time period. You can use
your training status to help plan future training and
continue improving your fitness level.
Peaking:
Peaking means that you are in ideal
race condition. Your recently reduced training
load is allowing your body to recover and fully
compensate for earlier training. You should
plan ahead, since this peak state can only be
maintained for a short time.
Productive:
Your current training load is moving your
fitness level and performance in the right direction.
You should plan recovery periods into your training
to maintain your fitness level.
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
