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
START
.
2
Select a cycling activity.
3
Hold
.
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.
